Which Oxygen Member is married to a former top 10 world ranked Body Boarder?

Who Is My Wife?

]]> http://oxygenfit.com.au/member-trivia-question-july/feed/ 0 http://oxygenfit.com.au/member-trivia-question/ http://oxygenfit.com.au/member-trivia-question/#comments Tue, 29 Jun 2010 23:37:46 +0000 Dave Lambert http://oxygenfit.com.au/?p=1731 Be one of the first three Members to get this question right and you WIN!

Which Oxygen Member attended actress Toni Collette’s wedding?

Toni Collette

Post your answer below.

Well maybe we were never going to beat Germany in that first game. It was after all our first game and Germany are a tough task. But maybe we could have worked harder to at least stop them scoring four goals against us. Knowing that statistically we were a better chance of conquering the challenges that still lie ahead eg Ghana and Serbia. If we did our best against Germany (and still lost) but then continued to work hard the Socceroos would have continued to generate support the longer the Cup went on. Just like the snowball of support when Australia did so well four years ago.

We have to learn not to make excuses when this didn’t go right or that was unfair. Have the belief that, if we just do all the little things right, have the foundations in place we can work together towards our goal. We may not have eventually achieved it, but if we can stick to our plan and tick off all the little things we need to do right at least we can bow out in style and say we gave it all we had.

Transfer these qualities to your fitness program.

You know it’s never going to be easy starting out (Germany).

It’s not going to be easy continuing to improve your fitness program either. But it should get easier than when you first started (Ghana and Serbia).

Firstly, you need to map out a good plan. It needs to be specific. It can’t be just “yeah I’m gunna get back into exercising again” or “I want to lose weight”. What exactly do you want and how will you go about achieving it? How much weight is it? 7kg, 15kg. Be specific. What needs to change to make it happen? Do you need to correct your diet (probably), do you need to do more Strength training or improve your running? You get the picture, be specific and write it down.

Second, know that once you have a plan in place and the longer you stick to it, statistically the better chance you have of conquering the challenges that lie ahead. Whether that challenge is losing 7kg, or taking your running to the next level, or reducing your likeliness of getting the flu this Winter or getting osteoporosis later in life. Persevere.

You will find the longer you continue to work hard and stick to your guns the more support you will generate from others. Support from us, your Oxygen Trainers, support from your fellow Oxygen Members who can see you working hard and also support from friends and family members who probably think you’re mad for going down to do fitness training at Hindmarsh Park in the dark.

Thirdly, you WILL face obstacles along the way. See these as challenges not setbacks. You could make excuses that the weather is cold, you had a long day at work, your nutrition plan fell apart… So what? It’ll probably happen again too, you know that don’t you? How can you get around these obstacles? Ask yourself the hard questions and be truthful in your answers. You can’t lie to yourself. You will either a) find a way to get around it, making yourself a stronger person in the process or b)  justify a reason which shows that maybe you weren’t ready to commit to that goal just yet. And that’s okay too, just review your goals, create a new plan and laser in on it.

It all comes down to you and the choices you make. Often you’ll learn much more from your failures than your successes.

So first off, have the belief in yourself. If you don’t, no one else can help you. Then go about creating a plan and set the foundations in place. Create a support network and start working hard to achieve your goal. Your supporters will grow the harder you work. Let them know of your plans to keep yourself really accountable and do whatever it takes to achieve your goal. Laser-like focus. It won’t be easy, but nothing in life worth having ever is.

We’re here to help you with every step of that process.

Obviously we’ve got the fitness training part covered.

Next week we’ve got an exciting new service to offer that will take your training (and your results) to the next level.

Stay tuned…

PS – Big shout out to Luke Wilkshire (below) who played well and who many tip could one day Captain the Socceroos. I’m sure mum Lyn and family are all very proud.

I’m constantly amazed at how exercise raises your core body temperature, in particular running.  For instance, this morning we all walked over to the Harbour to start our Interval Run wearing hoodies, jumpers and multiple layers. I actually thought this was going to be a Kiama fitness session where we kept the jumper on for the whole session, but surprised as I was by 10 mins into the session everyone was running around in their singlets.

So, not only is exercise a great way to stay warm this Winter, but running in particular.  It’s one of the best fat burners and quickest ways to increase your fitness.  And there are many great running events you can be part of.

One of those, the largest running event in the world, is the City2Surf.  In its 40^th year, the 14km journey is held on 8^th August and is one event not to be missed.

Everyone from elite runners to joggers, walkers and mums with prams take part.  Oxygen is taking a bus to the event and I encourage everyone to get on board and register today.

If you’ve ever thought about doing it, have done it, did it years ago, whatever – click this link to register today: http://city2surf.sunherald.com.au/

Today is the deadline for the Early Bird entries, so no only do you save yourself $10 but the hassle of having to collect your bib and timing chip in Sydney.  Register today and they’ll post it to you.

In order to properly prepare for this, we are starting a Saturday Runners group to improve our distance.  Our first run starts this Saturday 12^th June at 6am.  We have 8 weeks to get prepared.

Register today and I’ll see you on Saturday.

In other news, Monday 14^th June is a public holiday and there will be no classes.

Wednesday 16^th June at 6am is our State of Origin II rematch.  To be specific it is “Town of Residence” and the people of Kiama will take on the Rest of the World in a game of Touch footy over at Black Beach. Fitness games in Kiama, gotta love it.

The Big Game - Town of Residence

So in summary, you gotta run to stay warm and we’ve got plenty of that down at Oxygen.  Come get some!

Wednesday’s Interval Run session was changed to coincide with the footy and we had the Kiama Blues versus The Rest of the World Fluros.  The two teams battled it out with some big hits (considering it was touch football), dazzling footwork, try saving plays and questionable refereeing.  Great fun was had by all and there is talk of a re-match to coincide with State of Origin Game II.

Aside from our new foot-balling fetish, two other exciting new projects have been the introduction of 9:30am group sessions and an upcoming Fit Kids Camp in the July School Holidays.

The 9:30am sessions are strength on Tuesdays, Boxing on Wednesdays and Core on Thursdays.  All 9:30am classes go for 45 mins and due to the shorter duration, the intensity levels have gone through the roof (if we had one).  We hope to build numbers a little more for these classes and eventually run them on Mondays and Fridays as well.  Just a reminder these classes are “child friendly” but our primary duty is exercise instruction so please bear in mind we will try to keep them entertained but they are still the parent’s responsibility.

Ashley and her Mummy

Due to the number of enquiries we have had this year about kid’s fitness, we have done our research and decided to launch our first Oxygen ‘Fit Kids Camp’.  Held during the second week of the July holidays, the Camp will have options of 1 day, 2 days or 3 days and will run for 2 hours each day.  They are intended for kids aged 6-11 and will involve games, obstacle courses and tons of fun.  For more information and to register your child, look out for our new kids fitness website next week.

Fit Kids Camp

We expect places to fill up fast so register your kids and secure their spot.  The sessions will be run by Trainers that are Cert IV and First Aid qualified and I will personally be completing my Level 1 certification as a Youth Fitness Specialist from the International Youth Conditioning Association.  We’ve decided it’s time to tackle this childhood obesity problem head on.

On the topic of kid’s fitness and activity, we were interviewed recently about the P.O.W Camp we are running for Kiama High School’s Year 10 Rec Program. The P.O.W Camp (which stands for Powerful Outdoor Workouts) is an 8 week program on Group Fitness. Students have been split up into four different “Tribes” and compete each week in activities such as Resistance Training, Boxing, Obstacle Courses and Fitness Games. With individual and team fitness challenges at each session, students earn points for their Tribe and in 8 weeks time a Winning Tribe and Ultimate Survivor will be awarded. Check out the Independent article here:  http://tinyurl.com/3ymxvhe

Year 10 P.O.W Camp

Now there’s even extra attention throughout the region as the below photo demonstrates. The group pictured here in Orange at our very own Hindmarsh Park training grounds in Kiama is none other than the Wests Tigers Rugby League team. As well as they may be playing on the field at the moment, they just couldn’t seem to match you guys with the Boxing rounds you’ve been smashing out lately. It certainly was interesting to see the methods and training protocols the Personal Trainers were using with these professional athletes and it reinforced to me just how fit and committed our Oxygen members are.

Wests Tigers in action. They might have Marshall, Tuqiri, Farrah but I'd still rather have Starling, Philp and Miller on my side...

On the topic of attention, as a Kiama Personal Trainer I was interviewed last week by the Illawarra Mercury about “ways to stay motivated through the cooler months”. This article will be published next Wednesday with photographs from TONIGHT’S Interval Run session. The photographer is coming down for 6pm tonight so I ask everyone to turn out in force with your Oxygen shirt or singlet on. When you consider there’s no Saturday Boxing session and no classes AT ALL on Monday, you’re gunna need tonight’s session to get a head start on all those Easter eggs and Hot Cross Buns that’ll be consumed this weekend!
So in summary, you’re as fit as a professional footballer, I‘m proud of you and you need to get to class tonight to make up for the Easter calories! Happy Easter from all of us at Oxygen Kiama, drive safe this looooong weekend and don’t forget Stretch 6am tomorrow morning then no classes until next Tuesday.

Being St Patrick’s Day, our usual Wednesday morning Interval Run had a very green look to it.  The 6am Boot Campers were encouraged to deck themselves out in their best (or worst) green outfit.  We had green Rugby jerseys, green singlets, green hats and green t-shirts.  We also had some other members who took it to the next level with green Referee outfits, green leprechauns and a hideous green skin tight bodysuit.  But the award for the best/worst green outfit definitely goes to Mr David Grose for his outstanding green striped underwear.  Fortunately, we cannot show this outfit as it is a crime against humanity.  Although, this lot below are not much better.  We certainly got some strange looks on the way to and from our “sand slog” beach run session, but hey we had fun.

St Pat's Day

Our St Pat’s Day celebration was followed this morning by a session dubbed “Canadian Carnage”.  This was run by our Ultrafit associates Rob Hepper and Annilou Verge-Marion from Vancouver, Canada.  As explained this morning, Rob is a former Olympic level Judo athlete and Annilou has one of the best all round fitness levels from anyone I have worked with in my 9 years in the fitness industry.

The “Canadian Carnage” session was very well received by our members, although a few people who turned up for Strength were shocked to find they had to run up Collins St to start the session!  The Strength component smashed them, the Core section killed and the special Canadian Trivia at the end certainly brought about a few laughs.  I think we surprised them with our knowledge of their country, but also with our work ethic during the session.

Canadian Carnage

Thanks to Rob and Annilou for a great session and I hope to return the favour for the Ultrafit Boot Campers sometime in the near future.

Well I’m here to tell you, NOTHING CHANGES!  In the rain, we still train.  In the cool, let exercise rule.  If there’s a gale, we’re training, don’t bail.  If it gets cold, keep moving, don’t fold.  If there’s lightening, we may stop, that’s frightening.

But seriously, why would we do anything different?

For me personally, Autumn is my favourite time of year, especially for training.  Instead of humid, sweaty sessions we get fresh, crisp conditions.  It’s the time of year for some of the most spectacular sunrises you will ever see.  It’s not hot but it’s not cold either, it’s just right.

There are some great fitness related events coming up that we can focus our energies towards, including a number of  south coast 5km fun runs such as: Shellharbour Festival of Sport Shell Cove Fun Run (next Sunday), The Mother’s Day Classic (in May) and the Kiama Health, Sport & Fitness Expo.  There’s the very first Kiama Relay for Life on the 1st of May which is a great community event that raises money for the Cancer Council. Oxygen will have a big presence at the Relay for Life and we will be looking for your support on a day where we will be remembered, thats for sure. For distance and longer runs there’s the Sutherland to Surf, Bondi to Bronte, and City2Surf – the world’s largest running event.

Not long after that, I’ll be competing in my 3rd Sydney Tower Run-Up.  That’s a run up the stairs of Centrepoint Tower, all 1508 steps.  It sounds crazy and it probably is, but there’s nothing more rewarding than achieving a goal you have set for yourself.  All these are external events to Oxygen Kiama, but something we can train for collectively as a fitness group.

Internal events within Oxygen include our very first “Road Trip” at the end of March to a mystery location, as well as a local session with a couple of “special guest” Trainers that’s not to be missed.  There’s a very green St Patrick’s Day session, Dave’s Birthday Bash in April, an ANZAC themed training session and for Winter Solstice in June (the shortest day of the year) there are some super sessions we’ve put together titled “short and sweet”.  You’re gunna love ‘em.

We have some great info in the latest “Richly Rewarding Living” newsletter which you will all receive in the mail soon.  In there we share tips on how to avoid the blues and stick to your Winter training schedule.  Hydration, nutrition, recovery and the right clothing will all contribute to your performance levels.  Not only functional but also very trendy – check out the design of our Oxygen hoodies below.  These will sell fast so grab one of the first 20 by paying your $50 at class now. First in, best dressed!

Oxygen Hoodie

The health benefits of fish oil include its ability to aid in treatment of heart diseases, high cholesterol, depression, anxiety, AHDH, low immunity, cancer, diabetes, inflammation, arthritis, IBD, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It is helps in weight loss, pregnancy, fertility and skin care (particular for disorders such as psoriasis, acne).

Matt O’Neill from Metabolic Jumpstart explains the how’s and why’s of Fish Oil here:

Matt O\’Neill Talks Fish Oil

Most of the health benefits of fish oil can be attributed to the presence of Omega 3 essential fatty acids.

The various types of fish which can be a good source of fish oil are mackerel, tuna, herring, sardines, trout and salmon. The health benefits of fish oil include the following:

Heart Disease: Clinical trials have proved that omega 3 is effective in reducing the incidence of cardiovascular diseases (CVD). Fish oil, which is abundant in omega 3, therefore, reduces the risk of heart diseases and heart arrhythmias. It lowers the levels of LDL cholesterol, which is bad cholesterol, and increases the HDL levels, which is good cholesterol. Fish oil prevents accumulation of triglycerides and further reduces the levels of excess triglycerides.

Weight Loss: Fish oil also aids in weight loss process. Research conducted at the University of South Australia has shown that fish oil improves the efficacy of exercise in reducing weight. Volunteers who were given fish oil diet showed greater weight loss as compared to those who did not consume fish oil diet. Exercise combined with fish oil had a positive effect on the body shape and body composition of the patients.

Diabetes: Type II diabetic patients are more prone to cardio vascular diseases such as coronary heart disease, atherosclerosis, and stroke. As mentioned above, fish oil is helpful in treating various heart problems. Research conducted at the University of Oxford has proved that fish oil is useful in reducing triglyceride levels in diabetes as well.

Blood Circulation: It is believed that fish oil has the ability to improve blood circulation along with reducing triglyceride and serum cholesterol levels.

Immunity: It is believed that regular consumption of fish oil aids in increasing your immunity thereby enabling you to resist incidence of common diseases such as cold, cough and flu.

Inflammation: Fish oil has anti inflammatory properties; therefore, it is effective in reducing inflammation in blood and tissues. Regular consumption of fish oil supplements, tablets, pills and capsules is helpful to those suffering from chronic inflammatory diseases. Fish oil is effective in treating gastrointestinal disorders and inflammatory bowel disease (IBD) including Crohn’s Disease and ulcerative colitis, which are typical disorders of the intestine.

Arthritis: Fish oil is useful in treating arthritis, rheumatism, Raynaud’s symptoms and similar conditions. Usage of fish oil can help reducing the dosage of NSAIDs (non-steroidal anti-inflammatory drugs). The Royal Adelaide Hospital and University of Newcastle, Australia have reported that large quantities of fish oil have shown positive effect on the treatment of arthritis. In case of osteoarthritis, fish oil can be helpful in reducing the impact of enzymes that destroy cartilages.

Depression and Anxiety: Due to the presence of Omega 3 fatty acids, fish oil is good for relieving depression, sadness, anxiety, restlessness, mental fatigue, stress, decreased sexual desire, suicidal tendencies and other nervous disorders.

Alzheimer’s Disease: Research conducted at the Louisiana State University has shown that fatty acids are effective in treating Alzheimer’s disease The Alzheimer’s Association recommends fish containing higher content of omega three fatty acids to patients as it acts as a protective diet during Alzheimer disease and dementia.

Eye Disorders: It is well known that fish oil is good for its ability to improve vision. It also helps in avoiding age related macular degeneration.

Skin Care: Fish oil helps in improving the condition of poor and dry skin by making it shinny and glowing. It is useful in treating various skin problems such as eczema, psoriasis, itching, redness of skin, skin lesions, and rashes. In case of psoriasis, the EPA present in fish oil restricts the growth of pro-inflammatory agents by producing arachidonic acid.

Hair Care: Fish oil helps maintain a good luster of the hair. Omega three has hair growing properties as it provides nourishment to the follicles. It therefore aids in faster development of hair and preventing hairloss. A good supply of proteins is also necessary for hair growth. Since most fish varieties are rich in protein, eating fish helps in keeping healthy hair.

Pregnancy: Fish oil is very useful for pregnant women as DHA present in it helps in the development of the eyes and brain of the baby. It helps in avoiding premature births, low weight at birth, and miscarriage.

(ADHD) or ADD: Fish oil has the ability to treat Attention Deficit Hyperactivity Disorder (ADHD) due to the high concentration of fatty acids. Research conducted at the University of South Australia and the CSIRO has shown that when children suffering from ADHD were given doses of fish oil for 15 weeks, they showed significant improvement. Since brain consists of about 60% of fats, especially essential fatty acids such as omega 3 and omega 6, fish oil helps in improving the functioning of the brain. Further, it is believed that fish oil is useful in the normal development of the brain. It helps your kids concentrate on their studies better.

The Metabolic Jumpstart

The Metabolic Jumpstart is created by Matt O’Neill, one of Australia’s top Nutritionists and a regular on Channel 7′s Sunrise and Morning Show Programs. He is also the Weight Loss Coach for Men’s Health Magazine (Aust). His trusted advice has helped millions of people enhance their diet, wellbeing and body shape. He has delivered over 1000 media interviews, hundreds of seminars and has presented in 8 countries.

Matt O'Neill

Matt is on a mission- Mission Metabolism – to Jumpstart the nation (and the world) to eat well, be active and maintain a healthy metabolism. Please join in… it’s the Jumpstart we all need! If you’re not on board yet, I encourage you to visit www.metabolicjumpstart.com and quote OXYGEN as your referral code. It’ll be the best $30 you could spend! Oxygen Health & Fitness is privileged to be working with Matt O’Neill as an Official Partner in Mission Metabolism.

Oxygen Health & Fitness

Why do we need it?

Because to truly get amazing results you NEED to combine a balanced exercise program with nutrient rich foods. How many people do you know that exercise all the time and have a fitness program but their shape and figure has barely changed? Conversely, how many people have you met that eat well or have been on this diet or that diet and still aren’t fit and healthy? The people who succeed at being fit, lean and healthy are those that combine both exercise and nutrition. If weight loss is your goal, it is NOT negotiable!

Effort and energy saving devices like remote controls, electric car windows and computer-bound jobs rob us of our calorie burning movement. Junk food fills us with nutrient-poor calories from bad fats, sugar and white, fluffy carbohydrates that don’t even fill you up.

And there’s information overload about health, nutrition and fitness. Eat this one day, drink that the next. Many diet and weight loss programs just add to the confusion, reduce your metabolic rate further and make matters worse. In fact, many so-called weight loss experts are simply lying to you about how your metabolism works.

Which Plan is right for you?

Metabolic Jumpstart is different because your diet plan is metabolically matched for your needs. You choose if you want to lose weight fast, take your time to drop a few kilos, maintain your figure and fitness or bulk up.

Nutrient-rich eating targets show you the correct amount of each food group to eat each day, so you can be confident you are getting all the nutrients to optimise your metabolic function.

You can ‘Mix & Match’ your foods using the simple guide and Ready Reckoner. This gives you the flexibility and know-how to Tune-Up your plan.

I encourage anyone who has questions regarding their nutriton program to add their comments to the bottom of this blog post so we can all learn together. Chances are if you have a question to ask, someone else is thinking the same question? Post your diet and nutriton questions below.