Oxygen Health & Fitness

Oxygenfitnesskiama 2018 Year in Review – Part 2

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In case you missed Part 1 of our 2018 Year in Review, click here.

Jul/Aug/Sept

Precision Nutrition Coaching

Since 2012 when we first started offering Precision Nutrition Coaching in Kiama, we’ve delivered the info via Workshops, One on One Sessions, Group Sessions, Online Lessons, Food Diaries, Facebook posts and more. They’ve all had varying degrees of success but now we’ve got a Program where we keep you on track every day via Precision Nutrition’s successful 1 Year Curriculum

Here‘s one of the many reasons why PN is the world’s leading nutrition coaching company: (PS there are so many Success Stories here you will get sick of scrolling.)

Kicking off in July, was the next 12 Month intake of Precision Nutrition Coaching.

The entire thing is online including the actual learning of what Nutrition & Exercise stuff you need to know, Mindset shifts you need to make, understanding the deep down motivation behind what you want so you can stay on track when things get tough, how to create new habits, everything.

Their system has worked for over 200,000 people across 91 countries. BUT, completely online programs can be hard at times when you want to ask questions, troubleshoot areas you might be struggling with or just gain a deeper understanding of certain topics.

With their latest Program, we work together so Precision Nutrition deliver their world-class curriculum to you, and Oxygen oversees your journey through it. Every day, we get to see whether you did what you were supposed to do or not, what your answers to certain questions were, whether you feel like you’re going well or whether perhaps you’re struggling. We know where you’re supposed to be at any given time and what you should be focused on.

It’s the best of both world’s to have their successful Program and our Coaching to guide you towards better results. It only requires 10-20 minutes of your time each day to stay on track. If that sounds like too much effort you’re probably not in a position to transform right now anyway.

Each Year they give away $250,000 (US) to 10 people with the Best Transformations.

Mums Gone Strong

Throughout the middle part of the year we made a concerted push to attract more Mums into our community. We ran a great Series of Videos called the Super Mum Series which showcased some of the awesome Mums we had here already. This led to us offering our first Mums Gone Strong Makeover, a 4 Week Experience that empowers Mums to be strong inside & out, and boost their confidence. At ethe end of the 4 weeks the most deserving Mum would win an awesome 4 Week Makeover courtesy of the talented Alice Higgs Hairdressing.

We officially got on board with international movement Girls Gone Strong in 2017 after they launched their accreditation program for Pre & Post Natal fitness. My Sister in Law and Oxygen Member Rachel Henry had fallen pregnant with her Son Cooper and so we wanted to make sure she was guided safely through her Pregnancy and beyond. We’ve since guided other Mums through their Pre & Post Natal fitness and it’s become a very supportive community of Mums of all ages.

We’ll definitely be offering the Mums Gone Strong Makeovers again in 2019 as we look to continue building our awesome Mums Gone Strong Kiama community.

Check out the Awesome Super Mum Series Playlist below starting with our very own Coach Joy Briggs!

New Year’s Revolution Winner announced

Earlier this year in February we launched our longest ever Challenge, the New Year’s Revolution. The idea was very different to most fitness noise you see these days with 6 Minute Abs and 4 Week Body Transformation programs (really). This had a long term approach to getting the right Exercise Program in place, learning more about what healthy eating looks like based on your Goals, and realising these things will take time to learn, take even longer to create lasting change, and also that it’s perfectly normal for that to be the case.

Probably not that surprisingly, we didn’t pick up as many people as we would have liked from this marketing campaign, and unfortunately there were a few people who didn’t even finish it. Importantly though, a few Members we did attract and retain have turned out to be some pretty cool people with some great Results to boot.

In the Men’s, us Coaches gave a special mention to long term Member Val Perkovic, who’s progress in the big 3 Main Lifts (Squat/Bench Press/Deadlift) had never looked better or stronger. He also changed his look and shape and he’s generally healthy and happy looking every night he’s at the Gym. After enjoying a great holiday back in his homeland Croatia, Val and his family have since moved to Bondi to launch a great new business called Surf & Fries.

Also in the Men’s a shout out must go to Brian Guillaumier who managed to lose about 5kg and 5% Body Fat, change his body shape and massively improve his strength & fitness. Along the way Brian has worked around niggly injuries but has never let that stop him. He diligently rehabs his shoulder every morning he’s here waiting for his Wife Nardia to finish her session.

Moving onto the Women’s, and that is where we saw the most dramatic transformations.

Kyla Reeves started here in February not knowing anyone and having just had her first Bub, little daughter Bowie. These two have now become regular faces here at Oxygen. Before starting she wasn’t feeling very strong mentally or physically but the confidence she now exudes is very inspiring. She’s completely transformed her body and she’s happier, healthier and stronger in every way.

Ultimately though, the Winner of the New Year’s Revolution Challenge went to Nic Lewis who juggled an awesome Body Transformation with being a New Mum to Lachy, a Full Time Job (which for a number of months was in Sydney), writing some really cool blog posts about motherhood (check out her blog Young Wild Fred), being part of our Oxygen Mixed Touch Footy Team at Jamberoo and just being an all round gym bad-ass.

By demonstrating to us what she was eating on a regular basis, by focusing on improving her performance (getting stronger, faster, better), by making the time for herself, by being consistent and by committing completely, her body has made an awesome transformation. She lost 36cm in Girth Measurements including 6cm from her Chest, 10.5cm from her Upper Arms, 8cm from her Waist, 5cm off her Abs and 5cm from her Hips .Well done Nic, we hope you’re enjoying your awesome Prize Pack valued at almost $5000.

Testing Week #3

Once again Testing Week was upon us. This 1 Week, right in the middle of Winter was Stage 2 of the Winter Warrior Challenge. As usual, we tested the 1 Rep Max on the Squat, Deadlift & Bench Press, Maximum Reps on the Push Up & Pull Up, a 2 Minute Plank and a few different distances on the Rower. Most people chose the 500m and 1km distances. Some did a 2km & 5km as well. A couple of peeps tested the Power Clean. We also had InBody Scans available to test Body Composition.

Congratulations to a number of newbies who did their first Testing Week with us. They didn’t really know what they were in for but I reckon a few people surprised themselves and the support from many of our regular long term Members was awesome.

I predicted a number of PB’s would be broken and I was spot on. There were way too many to mention, and sometimes it wasn’t necessarily the biggest weight that impressed us but a few of the standouts for me were:

  • Squats: Grant Oliver progressed from 120kg-160kg! Jess Alaban was impressive in the Women’s with 85kg.
  • Deadlifts: 145kg from High School student Rowey Worner-Butcher. In the Men’s Tyler Smith shook the earth with 245kg.
  • Bench Press: Shout out to my mate Ryan Smith who has been stuck at 97.5kg since the Middle Ages and broke through finally for his 100kg. Jason Lynch knocked off his goal of 135kg.
  • Metronome Push ups: Joy with 40, Ryan Smith 35, Kev Mikiliewicz 33, Rach Henry 21, Carolynn Mackenzie 17.
  • Pull Ups: Nic Lewis 10, Liam Sheridan 10 after a long term elbow injury,  Nardia 7 after 5 weeks holiday, Carolynn Mackenzie with her FIRST!
  • Rowing: Grant Oliver 3:24.1 for a 1km, Nic Lewis 1:44.1 for a 500m, Jason Lynch 1:32 for a 500m, Ryan Smith 7:20 for a 2km, Geoff McIntyre 19:50 for a 5km on his Birthday!

Well done to everyone for having a go.

Winter Warrior Stage 3 – Shred

The Final installment covered the last 6 Weeks of Winter to carry us into Spring. It had a shift in focus towards, higher intensity via some of our typically classic Oxygen Full Body Strength & Conditioning Sessions. There were New Programs for both Fat Loss & Hypertrophy and Nutrition guidelines to match. In previous Programs we’ve offered 3 choices, with Strength being the 3rd option. What we’d figured out by this stage is the best formula throughout the Year will look something like this:

  • Testing (1 Week)
  • Hypertrophy or Fat Loss Program (4-6 Weeks)
  • Strength Program (4-6 Weeks)

Rinse, wash, repeat every 3 Months.

There will of course be other events in there like Challenge Week, the Oxygen Olympics and other Novelty Weeks to break up our year, but generally this format works best.

This is something called Periodisation. It’s a technique athletes, and weightlifters have used for decades but is equally if not more important for everyday people like you and I. The reason I say this is because, we have no major competition we’re planning for, no ultimate deadline we’re working towards, we’ve also got jobs and other responsibilities and we’re usually less motivated or talented than these professional athletes.

All that adds up to periods of our life where we’ll often be super motivated but also times when it all seems a bit too much. If there’s no plan towards your training then it’s harder to stay motivated and easier to fall completely off the wagon.

Conversely, if we plan out periods of heavier weights, moderate weights, high volume, recovery weeks, testing & other different challenges, you get to show up knowing we’ve got you covered.

This takes a LOT of planning on our part so rest assured we haven’t just slapped a bunch of random exercises together without thinking about it.

The One Percenters

Towards the end of Winter we put a focus on doing more of the One Percenters. Extra Exercises that everyone could use more work on. Things that’ll help you improve your Squat, Upper Back, Mobility & Shoulder Health.  Stuff you could do if you arrive to a Session early, or you finish early, or you’re freestyling on a Friday.

These sort of things are the One Percenters that make a huge difference towards your Results. Stuff to help you stay strong, stable & injury free. Other things on the list of One Percenters were improved Technique and strategies like Pause Reps and Time under Tension.

Quality over quantity, always. Get it right, squeeze the target muscles properly, and then, if it still feels easy, speed it up.

Look, slowing your weights down, suffering under what already feels like a heavy weight, pause-repping, none of that stuff is as sexy as saying you lifted more weight, I get that.  But you know what also isn’t sexy? Sloppy Reps. Going up in weight when you barely completed the weight you were on.

OWN YOUR REPS.

Members learnt to really dominate a weight by keeping it under control, under tension, for longer. When they could do that, it was time to try a heavier weight. It usually only needed to be the smallest increment too ie an extra 1.25kg on each end of the barbell.

We want you to push yourself we do. But we also want you to be able to keep pushing yourself, for weeks, months and years because that’s what it takes to get the results you’re after.

Oct/Nov/Dec

3 Year Anniversary of Oxygen HQ

This time three years ago we held the Grand Opening of Oxygen HQ with Member for Kiama Gareth Ward cutting the ribbon to officially open Oxygen Health & Fitness. It was great to have Gareth there as he was so helpful in speeding up the process between Kiama Council and Department of Planning. Yes, as much as it took 11 months for us to finally get in, it could have been longer had he not been cracking the whip. Gareth even hung around to push me on the Sled in a pair of jeans and blundstone boots, not an easy task.

On the day we took on a Conditioning Challenge, a seemingly simple short bout of 5 different exercises, all as fast as possible. A 250m Row, 4 x 12m Sled Runs, 2 x 12m Tyre Flips, 50 Battle Ropes and 5 Burpees. How hard could that be? I’ve never seen so much deep wheezing going on.

After that it was an afternoon of Strength Training with our signature Spartan Training Club and Fit Chicks Club sessions. The Olympic Lifting proved to be quite skill oriented for some (a great reminder to anyone struggling with the Power Clean at the moment) and afterwards we finished off with a few killer Tri-Sets that worked the whole body. A great day of training.

5/3/1 Program

For a number of Years now we’ve periodically done a Program called 5-3-1 created by legendary Strength Coach Jim Wendler. The idea is you do a couple of weeks of 5 Rep Sets to groove the right lifting patterns and fine-tune technique, then you up the ante with a Week of heavier 3 Rep Sets and then a Week where you do a 5 Rep,3 Rep & 1 Rep Set. Some people have asked if we’re trying to find your 1 Rep Max during Testing Week, then why don’t we just practice 1 Rep Sets more often?

It’s a fair question and the simple answer is, it’s just too taxing. The closer you push to your absolute limits, the more often you train to failure, the more fatigue is left in your body and not necessarily physical fatigue.

Your central nervous system (CNS) takes a huge hit on a daily basis from stuff like stress, lack of sleep, tight muscles, hormonal imbalance as well as the extra demands we place on it when lifting heavy weights. When that’s combined with a nutrition approach that’s not completely dialed in, your recovery takes a hit and your CNS suffers.When you repeatedly push your CNS, you’ll find you start to lack energy, drive & motivation and more easily pick up colds, flus & niggly injuries.This wasn’t just some make it up as we go, “this looks pretty cool, let’s give it a try” Program. It was an organised approach to training with heavier weights, learning the required technique and building your confidence leading into our last Testing Week of 2018.

Challenge Week Series 17

Oxygen Health & Fitness first began in October 2009. Since then we’ve hijacked the entire Month, renamed it Oxober and celebrated our Birthday each year in style.

Tuesday 2nd Oxober, it was Testing Week. For the final time in 2018, we tested the Squat, Deadlift, Bench Press, Pull Ups, Push Ups, Plank & 2 Rowing distances. A few people also tested the Power Clean. It as another great Testing Week with heaps of PBs.

The biggest part of Oxober though has always been Challenge Week, where all our clients split into Four Teams – BLUE, GREEN, RED & YELLOW. Over the course of ONE WEEK participants are put through a barrage of Team & Individual Fitness Challenges to see who can earn the most points and raise the Challenge Week Cup. It’s the fitness equivalent of Winning the Premiership in Sport and it’s our best week of the Year.

We truly appreciate how much effort some of you go to rearranging your normal weekly timetable of commitments, juggling newborn children, toddlers, teenagers and lots of other things to attend as many of our 6am & 6:30pm Sessions during Challenge Week.

We realise that not everyone normally trains at those times but it is just for one week so we can maximise attendance and put on a good show for you all. It just wouldn’t have the same effect if we asked you to do some of those things at an off-peak session of 7 people. It’s all part of the whole rise to the challenge motto.

So Series 17 remained a very close affair all week, with all 4 Teams in the hunt coming into the Finale.GREEN ended up taking out Series 17, which was their first Challenge Week in a while. They led going into the last Session, but then had a huge performance in the Finale to shoot further ahead on the leaderboard. They were short on numbers a few times in the week, but they were helped by a large contingent of guys each night and a couple of hard working chicks. Coach Nath did his first ever full Challenge Week, and was a beast at everything. He single handedly kept Green alive earlier in the week and kept up the morning & night heroics all week as well as organising with Joy and myself. By week’s end, he deserved the MVP and a Sunday sleep in.In the 6 days of Challenge Week, over 4 million kilograms of weight were lifted!!!

Member of the Year Awards

Over a 2 Course Dinner at Silica Restaurant on Surf Beach, we kicked off with some arrival Drinks and Entrees before announcing the Challenge Week Champions. It always sets the tone for a great night of Awards and this Year was no different. Dinner was delicious and topped off a great night with all the awards.

This Year we celebrated our 9th Birthday and I thanked a number of Members for their Long Term Loyalty, I praised a number of people on their dramatic Transformations and I filled a few people in on Oxygen‘s history.

Congratulations to all these Major Award Winners:

These Awards represent those Members who have demonstrated the best Strength, Technique and Performance. Not necessarily the heaviest lift, or most reps, but the best overall package. Most of them were very closely contested.

  • Squats – Joy Briggs & Dave Lambert
  • Deadlift – Rowey Worner Butcher & Tyler Smith
  • Bench Press – Jess Alaban & Jason Lynch
  • Power Clean – Kat Hayward & Myles Bradley
  • Pull Ups – Leanne Williams & Kraig Crowther
  • Push up – Nic Lewis & Kev Mikiliewicz
  • Plank – Kylie Strong & Liam Sheridan
  • Rower – Nardia Guillaumier & Nathan Hore

Spartan of the Year:

  • Jason Lynch

FitChick of the Year:

  • Nardia Guillaumier

Conditioning Queen:

  • Faye Worner

Conditioning King:

  • Ryan Smith

Rookie of the Year:

  • Kyla Reeves

Mums Gone Strong Award

  • Kelly Lynch

Oxygen MVP

  • Joy Briggs

The Member of the Year is something us Coaches get together and discuss in the weeks leading up to the event. A number of factors go into determining this Award and points are allocated for things like Consistency, Results, Attitude, Application, Effort, Referrals and more to determine what sort of asset that person is to have around our community.

The Top 10 Countdown to the Member of the Year was as follows:

10) Kev Mikiliewicz

9) Val Perkovic

8) Leanne Williams

7) Ryan Smith

6) Nardia Guillaumier

5) Jason Lynch

4) Kyla Reeves

3) Kat Hayward

2) Kelly Lynch

1) Nic Lewis

Nic has done it all this Year. Despite living in Albion Park and driving south to  Kiama to train consistently at 6am almost every day, she’d then turn around, head home feed herself, her man Luke and her little man Lachie (who recently turned 1) and then drive to Bankstown for work.

Just to keep that routine up would be worth a round of applause but she has bounced back from one of the longest labours you’ll ever hear about to become stronger & fitter than she’s ever been and transform her body in the process.

And that’s just it, IT IS A PROCESS. She’s followed our advice by turning up consistently, even when she’s tired and not feeling her best. She’s shown us what she eats, consistently sometimes Breakfast, sometimes Lunch sometimes Dinner to give us a snapshot of the other 23 hours a day when we don’t see you guys.

She’s committed to slowly getting better, sometimes by adding weight or reps, but other times by taking it back a notch because you’ve jumped ahead to quick and your form could use improvement.

Nic is already ell accomplished in the Gym but she listens intently every time we’ve got something to say and she applies herself consistently.

To top off a great week from Challenge Week and then winning the Member of the Year, Nic married her best friend Luke Smith on Tuesday at Seacliff House and Joy and I were invited to be there in attendance for the big day. As a side note, Seacliff House is where Jade and I got married in 2016 where Joy was a Bridesmaid so plenty of awesome Oxygen memories have now come out of that place!

2018 Finale Program

We worked hard putting together a Program that was gunna bring home 2018 with a bang and it certainly did. It’s not easy coming up with a Program that suits every Goal, with enough variety to keep things interesting but also enough continuity to be able to gauge some real improvements. We also have to factor in the available equipment, a vast array of experience levels and the general order of exercises in a Session.

At the start of a Program, we sometimes realise what we’ve designed may work well for a small number of people but we often need to make some subtle changes so that the Session flows better for a larger group. It is often hard to predict exactly how many people to expect at any given Timeslot. But we’ve made a few of those subtle changes and I think now we’re set.

Almost the entire Session was on the clock. On the 1 Minute, 2 Minute or 3 Minute Timer for the first half of each Session.

There’s a choice of Power exercises to kickstart your Session and get those Fast-Twitch Muscle Fibres ready for action. Those peeps who’ve been ripping into the Power Clean over the past month now get to continue practicing, only now there’s 4 straight days of it. For those not so interested in that, there’s some other great options so really make those Reps as explosive as possible.

Once those Fast-Twitch Fibres were ready, it was on to the Strength portion of the workout. Monday & Wednesday was Deadlifts, Tuesday & Thursday was Squats, with different workloads each time. The Strength portion of your workout is as slow as your Session gets so appreciate the Rest Breaks and own those Reps.

The next part of your Session was where the Tempo started to rise. Heart Rates started climbing a bit more and the sweat glands starting to work. That’s especially the case on days where the temperature &/or humidity was up.

At around this stage of the Session it’s into the second half of the Hour. This is where you need to think about what’s more important to you: Upper Body, Lower Body or a bit of both. 30 Seconds on & 30 Seconds off for the next 12 minutes. There’s a mix of Body Weight Exercises, Weights & Conditioning during this time and we saw people really going for it.

There were some great Finisher options too after all of that which  drained every ounce of Strength & Effort we had left each Session.

All up, us Coaches were happy with the design, and the feedback across the board was another popular Program to round out another Year of Oxygen Health & Fitness.

Oxygen Team expands

Charli Ava Lambert entered the world Tuesday 4th December at 12:38pm weighing 7lb 2 oz. Jade was induced at about 5:30am and although I’ve seen her complete some tough workouts, I couldn’t have been more proud of what she battled through to produce such a beautiful baby.

She was sucking that gas down like there was no tomorrow and actually tricked me at one point by saying “can you check if this gas is still working?“. So after a couple of little puffs on the gas I was delirious and it made me appreciate what pain she must have been in.

Charli has lots of dark brown hair and big blue eyes. She’s feeding and sleeping very well. Actually she’s feeding outstandingly well. Wonder where she gets that.

She’s got some proud Aunties, Uncles, Grandparents & Cousins. We’re obviously chuffed at our new family Member and slowly adapting to life as Parents. I know things will change. I know we don’t have it sorted by any means. One day you’ve got this parenting thing nailed. The next day you suck. Kinda like any challenge you take on but nothing like it at the same time. We’ll be right.

Oxygenfitnesskiama 2018 Year in Review – Part 1

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One of the Highlights of my Year is sending out the Oxygenfitnesskiama Yearly Wrap as it’s great to go back and reminisce over everything that has happened in the past 12 Months. I’d encourage you to do the same in your life as there is undoubtedly things you’ll have forgotten about and it’s great just to review what lessons you might have learnt and what things you have to be grateful for.

It takes a while to compile but it’s always worth it and it helps give you an attitude of gratitude. You don’t have to write a long Blog Post about it, but maybe like our 2 Time Member of the Year Leanne Williams, you could just write a letter and post it to relatives and friends at Xmas time. I know I really look forward to reading her letter.

Thanks to everyone who contributes to Oxygen Health & Fitness – Kiama’s Best Gym.

Here’s our 2018 Year in Review:

Jan/Feb/Mar

First Program of the Year

A few committed peeps started their 2018 training straight away, like January 2nd. For  only the 3rd time ever, we remained open during the Xmas/New year break and a few people joined us Coaches for a few Sessions. For most Members though, it all resumed January 8th with our 3 Week Back to Basics Program.

The Group Timetable was split into 30 Minute blocks in January with the options to come in for 30, 60 or even 90 Minutes of back to back Sessions. This gave everyone a bit of structure but also some flexibility. That time of year often sees people coming in with one of two mindsets:

  1. no idea what to do except for the fact that they need to burn off their Xmas calories
  2. a way too complicated routine involving advanced supersets, body part splits, intermittent fasting and 2 sessions a day programs of strength in the morning and cardio at night

This Program helped everyone focus on the basics again, re-establish some technique for 2 or 3 Main Lifts and finish with a short bout of Conditioning at the end.

We were setting everyone up for long term success. We knew a lot of people just wanted to get in and smash it out of the park, to get after those Goals. But this Program created something sustainable so they didn’t fall off the wagon come February when that initial motivation tapers off.

After a big wake up call for a few muscle groups in that first week, Week 2 of our Kiama Strength Program was kinder on the body. Getting back into the groove of lifting weights again was great with Members focused predominantly on Technique.

Kicking off that first Set with a manageable weight and really nailing the exercise technique is a great confidence builder. With each corresponding Set we encouraged everyone to add a little bit more weight, only if you are still in control. No ugly grinding Reps. By that 4th or 5th Set everyone was using a challenging weight and finishing off the exercise well.

It put everyone in a good frame of mind leading up to the first Testing Week of 2018  in Week 3.

New Year’s Revolution begins

Body Transformation Challenges are a dime a dozen these days. That’ s not to say it’ s a bad thing there’ s just multiple different options at your disposal and they certainly have become a great way for fitness companies (including ours) to market their services. Obviously you want to check out the Company, their track record of success, how long they’ve been in business and their methods. Plenty of them will get some great looking Before & After Photos but what sort of sustainable Results have they been able to achieve for people in the long term?

People often throw themselves into these 30 Day, 6 week, 10 Week & 12 Week Challenges with excessive Exercise Programs, they drastically reduce Calories, Carbs, Fats etc in a misguided attempt to lose weight and get ripped. It’ s not a sustainable approach and inevitably the fat soon returns and the metabolic damage is severe. This causes yo-yo type effects which people can be stuck in for years. Each failed attempt sapping away at their motivation that they will ever ” get it right”.

In 2018, Oxygen Fitness Kiama had the New Year’s Revolution Challenge with a Long Term Approach to help sustain those hard earned Results.

Challengers got Open Gym Access from 6am-8pm Monday-Friday. They could do whatever they wanted, whenever they wanted but each week we showed them the Program that full Oxygen Members were doing for best results. We also sent them the Conditioning and Workout of the Week via a Video to show them how it’s done. We created Programs each month for:

  • Strength
  • Muscle Gain
  • Fat Loss

Although it may seem easy to just create a new Program every few Months, a lot of thought has to go into what exercises to include, what exercises pairing work well together, what regressions or progressions can we include, what makes best use of the space, what will work based on the number of Members we expect will attend a given Session and many other factors. Throw in the fact that Programs caters to 3 different types of Goals (Fat Loss, Strength or Hypertrophy) and the variables are massive.

There was also plenty of activity in our Precision Nutrition Coaching group to guide people with healthy eating to meet their Goals. Sometimes we asked them to keep a food diary. Sometimes post a photo. Sometimes both. Sometimes, they were free from that responsibility all week BUT we might ask to see your weekend meals. Ah yes the famous weekend binge.

FitChicks Sessions return

Back in 2013 a brave group of Boot Campers took on my suggestion to try a 6 Week program of lifting heavy weights. We did that outside at Surf Beach in all weather conditions.

5 Years later, it’s transformed our business and with a well equipped Strength & Conditioning Gym, Fit Chicks Club is now our Signature Female Membership.

When we first opened the Gym in 2015 it was female only Sessions (Fit Chicks Club) or Male Only (Spartan Training Club).

Then we made Unisex Strength Sessions in mid 2016. Unisex Strength continued in 2018 but Fit Chicks Club Kiama, women’s only Sessions, made a comeback on the Timetable during February as a few new ladies come in for a 4 Week Intro Program.

The first 30 Minutes of the Session, FitChicks predominantly worked on their Main Lifts geared towards Strength, Fat Loss or Muscle Gain. Then, the second half hour the Coach took those girls off to work closely with them on targeted exercises for specific areas of the body those girls want to improve. It led to the introduction of some great New Members, one of which went on to become our Rookie of the Year (Kyla Reeves).

Community

During my 18 year career in fitness, I’ve been an Independent Sub Contractor doing 80 PT Sessions a week in a Gym, a Sole Trader, a Business Partner, a Boot Camp Trainer for over 250 people at a time, a PT Course provider, a Celebrity Trainer, a Gym Employee and now a Company Director of Oxygen Health & Fitness.

Why I am telling you this is that what I know for sure, is there is so much power in having a Coach take care of this stuff for you. Look at professional athletes. They’re fitter, stronger & faster than most people you’re ever likely to meet. Yet they still have Coaches taking care of this stuff for them. I’m not saying we know it all, but we kinda know a thing or two.

The other important thing I know, and I’ve structured my business accordingly, is Group Training is one of the best ways to achieve Results. Regardless of how experienced you are, training in a group of like minded people pushes you to continually improve yourself. Sure you might have periods of time where you’re focused and motivated but no successful person in any area of life ever got to the top on their own.

Sometimes being in a group of more experienced people is a great way to improve yourself. It forces you to aim up or you can feel like you get left behind.

Other times being in a group of less experienced people is also a great way to improve. You can be more of a leader. You can teach others what you know. You can be a mentor.

Oxygen has always been a great community of friendly personalities. We encourage everyone to get to know your training buddies. Introduce yourself. Ask questions. Encourage someone and give them a yahoo. It adds value to our community and everybody wins in the long run. Conversely, if you stick to yourself, don’t get to know anyone, don’t show much enthusiasm and only worry about yourself, well, that’s doing yourself & others a disservice.

Nutrition Habits

We ran a few different 21 Day Habit Challenges earlier in the Year for those wishing to improve their Nutrition. No huge commitment, and it wasn’t even mandatory, but anyone interested in fat loss or muscle gain benefited from focusing their effort for a few Months with our Kiama Nutrition Coaching.

The Challenge over the first 21 Days was to show the Protein you were eating once per Day. Breakfast one week. Lunches Week 2, and the last Week was Dinners. Those participating were asked to state what they believe was the Lean Protein in each Meal. Simple, but don’t overlook how important simple little things like this are.

Of all the people Precision Nutrition have worked with over the past 15 years (over 200,000 from all over the globe) 85% of them weren’t eating enough Protein. As the most important Macro nutrient, that’s where we started. Just the accountability to keep posting, showing us that you’re living up to your end of the deal is important for long term results.

You can’t make physique changes without changing nutrition habits and if posting a photo is too much work, then changing your body composition might be too. Congratulations to the people who committed to the process and showed great accountability.

It can seem like a waste of time, it can seem a bit tedious, it might annoy your friends, but it’s a simple task that everyone can do because we all have a camera.

It’s one thing to say “I’ve been eating healthy” – prove to me that you ate healthy.

It’s one thing to say, “I didn’t eat that much” prove to everyone what your portion sizes look like.

One of the best parts of this is just the ongoing accountability to keep proving it.

Anyone can be on their best behaviour for a couple of weeks.

That first up focus on Protein was great as it’s the most important Macronutrient in regards to improving your physique. However, it is also highly acidic and a chronically acidic diet can lead to negative health outcomes. The best way to counteract these issues is to focus on the Precision Nutrition rule:

“Eat Vegetables every time you eat”

Apart from all the obvious benefits like antioxidants, vitamins, minerals and fibre, veggies are powerful acid-neutralizers so the Next 21 Day Habit Challenge people were asked to demonstrate what Veggies they eat.  No pressure to post ALL the time. Some people do, others don’t. We all forget here & there.

But if you want to tidy your diet up a bit, there is a certain accountability to sharing what you’re eating.

Those who got engaged, who shared what they were eating, ended up leaner than those who didn’t. Those who shared the odd thing here & there had some success too. But those who show us nothing in regards to that side of their health often didn’t progress as well as they’d like.

Apr/May/Jun

Awesome April

Over the first few months of 2018, we advertised a few different offers on Facebook that required people to comment on our post to get more information. It allowed us to attract some great new people into our community who tried out our 4 Week Fit Chicks Club offer or Learn to Lift Program. In April, it was the Kiama’s Greatest Athlete Challenge.

This was a Challenge we ran back in 2016 and although it was pretty successful, at the time I thought it was a tad too long (10 weeks). This time around, it was only 4 weeks and it really was a good all round athletic challenge again. Sport. Barbells. Body Weight. Indoors. Outdoors. It had the lot.

It all kicked off right after Easter (Tuesday 3rd April) and continued all April. In the middle of that I celebrated my Birthday which always involves a killer Workout Session.

It’s honestly one of the best packages we’ve ever put together that gives people a taste of what Oxygen is all about.

Over the 4 weeks, people took part in all sorts of different fitness & sports activities at our Group Sessions.This included things some people had never tried before. Fun was the name of the game but it was definitely still a great workout.

Week 1 tied in with the Commonwealth Games, which was on at the time. For the Oxywealth Games, Strength workouts consisted of Powerlifting, Gymnastics & Weightlifting Challenges. Conditioning came about from Boxing for the first time in ages and Rowing. Then on top of that we tried our hand at a heap of Sports such as Volleyball, Squash, Hockey, Basketball and Rugby 7s. My personal favourite was Squash but all of it was fun and a great way to kick off the month.

Week 2 was Testing Week. It’s something we do every Quarter to assess how everybody is going, whether they’re getting closer to or further away from their Goals.It’s always an inspiring week especially when you see the newbies surprising themselves with what they can do. Despite a few people being unsure, not too confident, nervous, we got in and gave it our best shot anyway. THAT is what it’s about. If you hide away from it, you get nowhere. Congrats to everyone for pushing themselves.

In Week 3 the Bi-annual Battle between Blue, Green, Red & Yellow was into it’s 16th Series of our International Award-Winning Team Fitness Event called Challenge Week. Over the course of 1 Week Members were challenged to attend as many Sessions as they could to earn points for their Team. Within each Session there were Barbells, Dumbbells, Rowers, Battle Ropes, Body weight & more in all sorts of different combinations.

After suffering from low numbers last Series, RED turned up in droves and performed strongly all week. Yellow were snapping at their heels, whilst Green, and especially Blue had the lower numbers this time around. There were some seriously tough sessions through the week but the Finale on Saturday morning was up their amongst the toughest workouts we’ve ever produced. Four 15 Minute Stations with ascending Reps. No finish line. Just keep going up. 72 tonnes later it was over and we all celebrated with a Beer and a laugh at the Blue Diamond. Red did just enough to keep their lead and were crowned Series 16 Champions.

Week 4, the final week of April, was Kiama Boot Camp, flew by with the ANZAC Day Public Holiday in the middle. As the original Boot Camp pioneers in Kiama, we know every square inch of this town and how to use it to get a great workout. This WAS our Gym from 2009 until late 2015 before we opened our own Facility. There were  some indoor workouts at the Gym that week as well but it was a nice change of scenery to get outdoors and sweat all whilst getting a different perspective of our beautiful town.

We brought out the Boxing gear  for a few good combos and a good tough workout. Boxing always produces a few laughs. Then came the cries. ANZAC Day was tough. The Hero WOD (Workout of the Day) called “Murph” was the order of the day with a 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Squats and another 1 Mile Run on the agenda. I scaled it back a bit by cutting out the second run and I also switched the first 1 Mile Run to a few hill runs up & down Brown Street. But we still had those 600 Reps to contend with.

 

May brings changes

Off the back of our Awesome April Timetable, I made the decision to implement a few changes in May. April was all about high energy Group Training Sessions, something we’ve always been renown for at Oxygen. Just like we promoted it, April really was awesome. Lots of different events kept things interesting but the common theme was Group Training and everyone loved it. So we kept it going through May.

Earlier in the Year, our promotion was the New Year’s Revolution and the idea was to offer a Gym Membership on par with anywhere else in regards to price. Once we attracted people in, the plan was to over-deliver by actually caring about the people and their results. That meant assessing people, showing how to improve some of their weaknesses in warm ups, designing their programs, showing people what to do and then re-teaching them (nobody nails their technique straight away). We offered them the usual flexibility of a gym membership that meant you could come in at a time convenient to them.

Throughout February and March, this resulted in people coming in at all hours of the day and it dam near killed me. It’s really expensive paying Staff to man the Gym for that many hours each day, especially when you’re not sure if or when people turn up. Because of that I was literally at the Gym from 4/5/6am until 6/7/8pm and not getting much business work done. It is nothing personal against any of the people that I was with, it’s just not a smart way to operate. In a building which we’ve successfully run groups of 36 people I was helping 1 or 2 people an hour, every hour, all day some days.

Open Gym proved not to work for us or the Client. I suppose for larger Gyms with hundreds of Members at any one time it’s different. From our point of view, we can’t be that Gym that lets you figure it all out for yourself. We can’t be that Gym who doesn’t care or that watches you train with poor form but ignores it. Some gyms can, but we can’t.

If you do things with poor form, or no intensity, or too much intensity with poor form, you get no results, or worse you’ll end up injured. Then you won’t rave about the experience and you won’t refer anyone or renew your membership when it’s due. But if we do help you, we’re giving away our time for free, we’re selling ourselves short and de-valuing our regular Memberships.

Some might say, “I’m fine, I don’t need help” but every single Client we left to their own devices trained less consistently, with less intensity, with less structure to their training and guess what, less than average results.

The sweet spot is Small Group Training where we can offer a personalised service for a more affordable price to Members. You get the individual attention of Personal Training with the dynamics and energy of a Boot Camp Session. There’s also accountability to not just us, your Coaches, but your other training partners. Sessions are exciting and interactive instead of quiet and boring.

I’d like to think we’ve over-delivered tons of value in 2018 to justify these changes.

My most important Blog Post ever

I told everyone this one was dead serious, that they needed to set aside 10 minutes to read this with no distractions. Don’t skip ahead, don’t miss paragraphs, just read it properly from start to finish. I broke up the text with pictures and videos to make it more interesting.

It was raw, true and insightful.

It explained my journey through the fitness industry, the ups & downs, the challenges we were facing and the next exciting chapter of my life –  fatherhood.

It was nice to feel the love from Clients, Friends & Family that Jade and I had a Little Lamb due in December!

Winter Warrior Challenge 2018

Since 2012, we’ve come up with a promotion to keep things exciting during the Winter months. Obviously, it’s a time of year that can test anyone’s commitment to a healthy lifestyle so we’ve tried all sorts of different creative ways to make things a bit more exciting.

Last year was certainly a tough Winter Warrior Fitness Challenge in Kiama as we set about tackling some advanced Programs like the Ladder of Death 300 Workout. We had some massive Sessions with 36 people at a time pumping out the reps.

In 2018, we again tackled some similarly tough Sessions but the entire Winter was split into 3 Stages.

Stage 1 – STRONG, started in June.

It had a specific focus on improving the Squat, Deadlift, Bench Press, Power Clean, Push Ups, Pull Ups, Plank & Rower. Sound familiar? That’s right, it prepares you for… Testing Week which was coming up Mid-July.

Prior to Winter Warrior kicking off, I was slightly concerned. Attendance across every Timeslot had been low. A number of people had been sick, a few Members had been away here and there with work or holidays and a number of people will admit they’d been just plain slack. Most gyms don’t care whether you attend or not and plenty of people will tell you that’s why they stop – there’s no accountability. We’re not like that.

That’s one reason we split your Year up into different Programs & Challenges. It keeps people engaged and motivated, or gets people re-engaged and motivated.

Challenge Week, Commonwealth Games, Sports, Olympics, Testing Weeks, Outdoor Sessions, Road Trips, Events to train for, as well as different types of Gym Programs and Challenges. It makes training fun, enjoyable and challenges you in different ways.

The Winter Warrior Challenge has traditionally been one of our most popular and challenging Gym Programs over the past few years. But it doesn’t matter how good our Program is if nobody shows up.

Thankfully, everyone got re-engaged, ripped in, and it was an awesome lead-in to Testing Week.

Strength was twice per week and it worked on the Barbell Lifts like Squat, Deadlift & Bench Press. These are all BIG Exercises, and to do all THREE in one Session, and do it twice per week ain’t easy. We kicked off Week 1 with 6 Rep Sets and 2 Minute Rest Breaks. Each week we knocked a Rep off (so 5 Reps the next week, then 4, 3, 2 etc) but added more Weight and a longer Rest Break.

On alternate days, we tested everyone’s Muscular Endurance and Conditioning a bit more. We practiced the Body Weight movements like Push Ups, Pull Ups and Planks. We did a few quick little Tests at either the Push Ups or Pull Ups. We also got plenty of practice at both the 500m and 1km distance on the Rower.

Practicing all these things, all the tasks we do during Testing Week, gave everyone that little bit more faith in their abilities each week.

Congratulations to our Saturday crew that regularly attacked those brutal 300 Weekend Warrior Workouts. It was was exciting to see everybody complete the 300 Reps including the Advanced crew who did 100 Goblet Squats, 100 Incline Dumbbell Presses and 100 Ring Pull Ups in only 45 Minutes. I remember this took quite a number of attempts to complete it in 2017, so to knock it off in only our second attempt this year was very rewarding.

 

Click here to read Part 2

 

 

 

Oxygenfitnesskiama 2017 Year in Review – Part 2

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If you missed Part 1 of our 2017 Year in Review, click here to check it out.

July

Strength101 with added extras

Following on from the success of our Winter Warrior Challenge, which ended mid July, we had many of our New Members asking what’s next?

Knowing we would be transitioning back to a more traditional Strength Training routine, we ran another Strength101 3 Week Workshop Series to get back in the habit of lifting heavy, perfecting technique and preparing ourselves for the mid year Testing Week that was coming up. A few of the newbies weren’t 100% sure about it but signed on anyway and everybody had the added extra challenges of not just a 500m Row Test but a 1km Row, 2km Row and for those willing to test themselves, a 5km Row.

We were lucky enough to gain three really important Members of our community from this follow up Program, Jake Wadsworth and Rachel Sheppard (a Husband & Wife duo) as well as Carolyn Mackenzie. Rachel & Carolynn came via Jade’s Soccer Team and Jake joined us via Rach raving about her experience during the Winter Warrior Challenge. Rach & Carolynn proved to be real success stories improving their strength & conditioning out of site, increasing their performance on the Soccer pitch and re-shaping their bodies in the process. Carolynn has also helped out by way of her Graphic Design Business Switch Up Design. She’s created some great graphics for us including the Transition Slides for our Oxygen TV Episodes.

Jake was an instant hit in our community, his infectious energy made him a great training partner and he was genuinely thankful after every session that he’d been introduced to our community. He impressed us so much that he took out our Rookie of the Year Award at the Oxygen Member of the Year Awards. In some great news, Rach & Jake are expecting their first child but unfortunately for us, they have now moved back up north around Port Macquarie to be closer to family. We wish them all the best and it was pleasure meeting you both.

New Memberships

We re-worked our Membership Packages in July. We needed to do this anyway but with several of our Winter Warriors flowing into Strength101 they were again looking for answers as to what to do next. This led us to fine tuning 3 Main Memberships and we re-engineered them all slightly with different features and benefits. We’ve since added an extra option into that mix with Open Gym.

1) The Transformation Project is a minimum 12 Month Commitment to rise up the Rankings of Performance in FitChicksClub for Women or Spartan Training Club for Men. This has commonly been referred to in the past as our “12 Month Membership” which, it still is. But it’s actually more than that. It is a Project to transform your current abilities and physique. It takes hard work, effort and desire. It puts the focus on improving your Performance first, and your physique will follow.

You have Full Access to ALL Sessions, Events, Workshops, OPEN GYM Timeslots + Free Entry into any Challenges we run.

Conditions are that you must provide a Testimonial, Before & After Pictures.

Results are 100% Guaranteed or your money back.

2) An Athlete Challenge is a 3 Month Commitment to meet the slightly higher “Athlete Rankings” in Fit Chicks Club or Spartan Training Club.

Previously, this was a 12 Month Membership however we have reduced it to 3 Months for several reasons. First, many people might only want to train with us for an Off Season or Pre Season leading up to their Sport so a Short Term Membership will suit some. Secondly, previous holders of this Membership have not lived up to their commitments or changed their minds about how hard they want to work.

It’s not an Athlete Membership, it’s an Athlete Challenge. Work hard, get the Rewards.

You’ll have Full Access to ALL Sessions, Events, Workshops & OPEN GYM Timeslots.

3) Express Memberships come in 12 Month, 6 Month & 3 Month Membership Terms and include access to all our Express Sessions (45 Minutes or less). These include our popular Warrior Sessions, OPEN GYM Timeslots & 30 Min Workshop Sessions like Mobility, Core, Power, Strength 101, Conditioning, Workout of the Week and more.

August

2nd Anniversary of Oxygen HQ

17th August 2015 I got to celebrate Opening Night for Oxygen HQ after the business was on it’s knees just a Year earlier. I’d been left in a crippling financial position by some ex Staff Members with no idea how to get out of the hole I found myself in. Opening my own Strength & Conditioning Facility in Kiama was a dream I’d had for years but it would never have come to fruition without  Jade Lambert . We met together many times throughout the year to go over many aspects of the business to figure out our next Plan of attack and I couldn’t be where Oxygen is today without her.

For that official opening back in 2015 we had Member for Kiama Gareth Ward cut the ribbon to declare us officially open. It was great to have Gareth there as he was so helpful in speeding up the process between Kiama Council and Department of Planning. Yes, as much as it took 11 months for us to finally get in, it could have been longer had he not been cracking the whip. Gareth even hung around to push me on the Sled in a pair of jeans and blundstone boots, not an easy task. 17th August is definitely a date each year we celebrate each year.

Rach reveals secret

We were thrilled in August to find out that Rachel Henry was pregnant and due to give birth to a little (or big) boy in early January 2018. Loving her fitness work and wanting to be as healthy as poissble for her first child  Rach was interested to learn how she could incorporate fitness into her pregnancy and what things she would have to modify.

We signed up to the Moms Gone Strong Program delivered by THE AUTHORITY in female fitness, Girls Gone Strong and Rach became our first client for Pre & Post Natal Fitness Programs in Kiama.  We have since had another Rach jump on board, Rachel Sheppard before she recently moved back to Port Macquarie. It’s getting close now girls…

Oxygen TV Re-launched

Big thanks to some our Clients Brian & Nardia Guillaumier & Carolynn Mackenzie for their help with the re-launch of Oxygen TV in August.

It’s something we had on Youtube many years ago but whatever reason slipped off the radar. with the importance of Video in today’s online world, we thought it was a great time to resurrect it and showcase what we do here at Oxygen.

Each week the aim has been to keep the Episodes to around 5 Minutes and we highlight the Latest News, a Member of the Week, Upcoming Events and lots of other hints & tips.

Touch Grand Final Day

Another Season of Jamberoo Touch came to a close with the August Grand Final Day. Thanks to the photographic Team at NEG Photgraphy and Elev8 Aerial Images we got some fantastic photos and footage of the day. Having played in about 15 back to back Summer & Winter Comps in a row there isn’t a whole lot of evidence so it was nice to get a few photos that we can look back on in years to come.

September

Member’s Grand Final Success

There were a heap of great September Success Stories from some of our Oxygen Athletes. Starting off at WIN Stadium for the Illawarra Rugby League Grand Finals, Jason Lynch who is Sports Trainer for Collegians Under 18’s, wrapped up a successful campaign with a Win so well done to JL for keeping all those young Stars healthy all year.

Following that game in Reserve Grade, Coach Nathan Hore playing Fullback for Thirroul, scored the First try of the Match and went through to claim a thrilling 1 point Win over Collegians. Well done Nath, that’s a great achievement anytime but especially after the injury setbacks you have faced in the last few years.One of our young Stars Zane Mitchell, who gets his Cricket training here every week, managed to take out his local Grand Final playing a different Sport, Soccer, for Albion Park.

A week later we had Nardia Guillaumier winning her 4th consecutive Grand Final in the Sydney Women’s volleyball Competition.  I mean plenty of people play Sport their entire lives and don’t even get to contest a Grand Final. Many more play on the big day and never win one. Then there’s a select few who will always savour the satisfaction of winning one. Maybe you get lucky, like I have, and win multiple Grand Finals. But to win 4 in a row is some feat.

The Boys Ryan Smith & Mark Ulcigrai from South Coast United Football Club won back to back Premierships in the Soccer. The Game was tied 1-1 at the end of regular time and in a Penalty Shootout Goalkeeper Mark came up with a crucial save to guide his Team to the Win.

Lazy Chicken Salad

We love quick, easy, healthy Meals here at Oxygen. In September, we came up with the Lazy Chicken Salad  promote our Kiama Nutrition Coaching.

3 Ingredients. Easy, Quick, Delicious. Check out the 1 Min Video by clicking the image below. Seriously.

Oxober

Yellow take out Challenge Week Series 15

Team Yellow became the most successful Team in the history of the Kiama’s Best Fitness Challenge – Oxygen Challenge Week.

Series 15, like every other one, was a tough affair. Although each Challenge Week you can guarantee you’re going to Squat, Bench Press, Deadlift, Sled etc  the structure of the challenges was different this time around and we really like what we came up with.

Blue did their usual race out of the blocks early in the week. Although the make up of the Teams changes each Series, Blue always seem to turn up in numbers and fight hard. Blue stalwarts Jade & Rach only played minor roles this time around so it was up to a few others to step up. That they did and because of that attitude were always gave themselves a chance at the business end of the week.

Yellow, on the other hand, have a Team full of long term established Members who know what Challenge Week is all about. They know that it’s about turning up, Sessions after Session, day after day with sore, tired bodies and continually giving their best. That they did, taking the lead late in the week, and holding on for their fifth win in 15 Series.

Green had a few missing persons from their successful Series 14 win so they had to battle a bit harder this Series. Still, they banded together, worked as hard as they could and managed a few Session wins.

Red suffered with the least numbers for most of the week, especially in the mornings when many Reds were unable to get there even if they wanted to. A couple of troopers in the mornings kept them in the hunt until the night sessions when the Red re-enforcements would arrive.

Congratulations to our MVPs from each Team. They battled hard and attended almost every Session for their Teams:

Red – Carolynn Mackenzie.
Green – Caitlyn Jamieson.
Blue – Jake Wadsworth.
Yellow – Kat Hayward.

2017 Member of the Year Awards

Our Member of the Year Awards coincide with the end of Challenge Week & Oxygen Fitness Kiama’s Birthday each year.  For our 8th Birthday, we went to the Kabari Bar down at Surf Beach.

Rookie of the Year went to Jake Wadsworth.

The Kings & Queens were:

  • Squat: Joy Briggs & Dave Lambert
  • Deadlift: Kelly & Jason Lynch
  • Bench Press: Jade Lambert & Kraig Crowther
  • Power Clean: Caitlyn Jamieson & Nathan Hore
  • Push Ups: Rachel Henry & Ryan Smith
  • Pull Ups: Leanne Williams & Jamie Williams
  • Plank: Kylie Strong & Tyler Smith
  • Rower: Nardia Guillaumier & Aaron Henry

 

Conditioning Queen: Leanne Williams
Conditioning King: Val Perkovic
FitChick of the Year: Kayla Wrigley
Spartan of the Year: Kraig Crowther

Member of the Year: Kevin Mikilewicz

Unfortunately Kev The Killer couldn’t be there on the night but he was quite humbled to receive Oxygen’s highest honour. Here’s what he said below:

November

5-3-1

Our Last Program for 2017, one Joy and I have both done before and made great improvements with, was a 4 Week Program called 5-3-1 .

In Week 1, the Main Lift each Day saw us do 4 Sets of 5 Reps with just one Accessory Exercise afterwards. All done within 30 minutes. A Half Hour bout of Conditioning/Warrior type stuff followed on from that.

In Week 2 we took those 5 Rep Sets a bit heavier. After all, the previous Week was really a Recovery/De-Load following on from the high volume of Challenge Week.

In Week 3, the Weight went up with the Reps dropping down to 3.

This Week we pumped through a Set of 5, a Set of 3 & a 1 Rep attempt at a Sub-Maximal weight. The Reason? Sub Maximal means not your heaviest, so technically you should complete the Lift. This grooves the right lifting patterns, builds confidence and leaves you less fatigued than maxing out.

The hard work was done and Clients went into the Final Testing Week of 2017  pretty confident to give it their best shot.

Some sensational PHYSICAL efforts…
Led to some awesome PHYSIQUE efforts…

Health

In November, our Family went through some tough times as we watched Jade’s Step-Dad go through the final stages of pancreatic cancer. With one of the lowest survival rates of any cancer we always knew the outlook was grim for Gary.

When I proposed to Jade in October 2015, we thought we’d have about 12 months to plan and prepare our Wedding. But with Gary being diagnosed we decided to fast track our plans by 6 months just in case. He made it.

Then when Az & Rach got engaged, a similar process occured for them. He made it then too.

It’s coming up to their 1st Wedding Anniversary and our 2nd. So Gary was most definitely a fighter.

But his health rapidly declined in the past few months, especially this last one.

Jade & Rach were troopers in supporting their mum in this most difficult time. Az and myself drove down to South Nowra countless times to spend as much time as we could as a family. Gary opted to stay at home in his final weeks so despite nurses visiting morning and night, the three girls took incredible care tending to him and administering his medication.

Their Mum Cheryl is one tough woman and kept it together incredibly well throughout the past few weeks. The girls too put their own emotions aside to keep everyone’s spirits up. I guess what made this all the more heartbreaking was thatGary was able to support Cheryl through her own Cancer battle many years ago and she is one of the survivors.

Gary finally let go and is now at peace but seeing the way this once strong, solid man deteriorated, especially in that last month, last day & last breath was awful.

It is a reminder to me and anyone that health is something you can NOT take for granted. It’s earnt by anyone but promised to noone.

RIP Gary Bunyan.

 

Lakers Win 2017 1 Day Premiership

I’ve been privileged to find a great group of mates that over the last decade (or more) have formed the most successful 1st Grade Team in South Coast Cricket. Several of those have been Members of Oxygen Health & Fitness Kiama in that time. Aaron Henry, Ryan Smith, Nathan Hore, Josh Hore, Brendan White, Mark Ulcigrai to name a few.

We’ve one numerous 2 Day Cricket Comps, STACKS of 1 Day Premierships, a few Twenty20 Premierships, we’ve won all Three in the one Season and successfully pushed further than any other South Coast or Illawarra Clubs in the Statewide NSW SCG Cup. We were 1 Run away from playing a Final on the SCG and although that is one regret we will all take to our grave, winning Premierships with your mates is what local Sport is all about.

Add another 1 Day Trophy (even if it was half falling apart when they handed it over).

We’ve set out to Win every Trophy and not drop a Game on our way to doing it.

Of all the successful Lake Sides we’ve had over the past Decade this Team is one of the best. And yes they are the ugliest Uniforms you have ever seen.

Finale Week

For the last week of the Year, we have always put on some different themed Workouts to keep everyone interested in the busiest time of the Year.

A variety of Novelty Workouts like “Roll The Dice” and “Deck of Cards” have often appeared on the Timetable.

This year, we put a Christmas Theme to it and EVERYONE really enjoyed it! I gotta say myself and many others are usually running on fumes by this stage of the Year but there was a great vibe down at the Gym this week as we all participated in the following tough but enjoyable workouts:

  • The MERRY CHRISTMAS Acrostic Poem Workout
  • 25/12
  • Secret Santa

We’ll wrap up Finale Week with the Finale Workout tomorrow (Saturday 23rd December at 7am). The Xmas Party will be held at Sebel Blue Diamond Bar from 6pm.

Finales are always BIG.

Re-establishing Goals & Planning ahead

Usually this time of year I am doing a written Yearly Review and assessing what worked, what didn’t, where I am in relation to Goals I have set etc. With the events of the past few weeks it’s even more relevant to ask what can I improve? What did I do well? What do I really want? What is most important?

Without asking these questions, it makes most work I need to do irrelevant.

I encourage you to do the same with your health, fitness, any area of your life that you’d like to improve really. Don’t just wish for it, make a plan so you can make it happen.

So I have been working on what do I really want from my life. What do I want Oxygen to look like? Who is our ideal client. What do they want? How can we serve that market to solve their problems.

What services do we offer? How can we improve them? Do we need to drop that type of Membership? Do we need to start adding this Service in?

It’s exciting once you gain a bit of clarity on these issues because then you know exactly what needs to be done.

So there’s some great plans ahead in 2018 where we’ll have options for everyone to base their Membership off what things they do want & discard what they don’t. There’s new Timeslots, New Challenges, New Rules & New Programs to try.

That will bring New People, New Motivation & New Success Stories.

This Kiama Gym will be staying Open over the Xmas break with reduced Open Gym Hours each day to be advised. Normal Sessions resume Monday 8th January. Timetable coming soon…

Looking forward to rounding out 2017 and bringing the New Year in with a bang.

Merry Xmas to everyone and a Happy New Year in 2018!

Oxygenfitnesskiama 2017 Year in Review – Part 1

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Alright, I’m gunna start this off by saying in 2018 I am going to post more content to our Blog than ever before. We regularly produce content via Email, Facebook, Instagram, Youtube etc but the Blog is  somewhere we can compile & recycle it all in one place.

The Yearly Wrap is a big deal. It takes a while to compile but it’s always worth it when you reflect back on all the cool stuff that happened this year. I recommend you do it in your own life to develop an attitude of gratitude. You don’t have to write a long Blog Post about it, but maybe like our 2 Time Member of the Year Leanne Williams you could just type out a letter and post it to relatives and friends at Xmas time. I know I really look forward to reading her letter.

Thanks to everyone who contributes to Oxygen Health & Fitness – Kiama’s Best Gym.

Here’s our 2017 Year in Review:

January

BioTrust Autoship re-introduced

For many years I had an auto-shipment of the world’s tastiest Protein Powder delivered right to my door each and every month. With literally thousands of choices of Protein Powder, usually you find either two things: something tastes great but is loaded with sugar, artificial colours and sweetners and other junk, or something is of the highest quality but it tastes like garbage and is something you don’t look forward to consuming.

 

BioTrust is the best of both worlds in that it is of the highest quality natural ingredients but importantly, it tastes great. It’s been voted multiple times as the world’s tastiest protein powder by Personal Trainers across the world. They have 6 different flavours but my favourite is Choc Peanut Butter. They also have a range of delicious Protein Bars, Cookies and other Supplements. It’s definitely a brand we have recommended with our Kiama Nutrition Coaching.

 

There’s nowhere you can buy it in Australia, only through their website here via my discount link.  I encourage you to try a sample at the Smoothie Bar and if you like it, consider a monthly Autoship to take the hassle out of re-ordering in the future.

Strength101

Testing Week is something we do every 3 Months to gauge our Client’s Successes, Challenges & Progress. It’s a big week for both Staff & Clients alike Testing all the major lifts and this year we created a 3 Week Program around it called Strength101.

The first week, we focus on Technique and performing all the Lifts in the 5 Rep Max Range. We also get some sub maximal practice at the Body Weight exercises like Push Ups, Pull Ups & Planks. In Week 2, we bump up the weights and knock back the reps into the 3 Rep Range. We also get a little more practice at Push Ups, Pull Ups & Planks. The Final Week, is Testing Week and it helped everyone’s confidence when trying to hit those 1 Rep Max Attempts.

Moo the first FitChick to break 200kg barrier

Michelle Morunga (or Moo as she’s known) has an Athlete Membership with us here at Oxygen, having previously utilized our Boot Camp and Fit Chicks Club Services over the past few years.

One of the friendliest people you will ever meet, Moo has many sides to her. She’s a social worker by career, but could hold her own as a sensational Singer and can pull off a mean “Haka”, performing in shows across Australia & New Zealand. She also happens to be a weapon in Women’s Rugby League, playing in the strong Illawarra Comp for Berkeley Eagles and she was also selected to represent the New Zealand Maori Women’s Team in Hamilton last year.

At our January Testing Week, with a less then ideal lead up from the silly season of food choices, time off from the gym, alcohol etc Moo stepped up to the Trap Bar and became the first FitChick to Deadlift 200kg, finishing with an impressive 205kg to set an unlikely PR in January.

February

Rach & Az get Married

Jade’s only Sister and my Best Mate, we were stoked to be part of the Bridal Party for Rachel Braun & Aaron Henry’s Wedding Day at Ravensthorpe in February. It was a sensational few days celebrating and it’s now a awesome union of families that have come together. It was also great to see so many Oxygen clients there to help them celebrate their commitment to each other.

Rach looked stunning and the big rig scrubbed up alright too. It brought back some nice memories for me personally, seeing Jade walk down the aisle and as usual she looked sensational as Maid of Honour too. I was really impressed with both Jade’s and Azza’s speeches at the Wedding as they are not noted speakers and they say it is one of the most common fears people have. Well done you two, nice words that certainly brought about some laughs and as well as a few tears.

Everyone did well in stifling conditions as the mercury topped 41 degrees on the day. Luckily a cool breeze came along right after and we all breathed a sigh of relief. Great food, drinks, venue, people, and we knew the musician and photographer would be great, they were the same ones Jade and I used last year.

Az & Rach celebrated their honeymoon in Airlie Beach with Rach surprising the big guy with a chopper flight and picnic lunch at the famous Whitehaven Beach for Valentine’s Day. Wow, Azza certainly has some lofty standards to try and live up to for Valentine’s Day from now on.

Free reign over Program Design

It was a big learning curve in February as we turned over responsibility to Members to design their own Programs for a change. It worked well for some, others needed more practice. It requires knowing which exercises work which muscle group. It requires knowing which Rep range to work in to focus on for your Goals. It requires an understanding that despite how hard you work in the Gym, what you feed yourself still makes up about 80% of your Results. It requires patience, and acceptance, that 3-6-12 Months of consistent effort at BOTH exercise and nutrition can give you the results you’ve always been after. There’s no other way.

We still provided some clear guidelines but gave Clients a choice of One Lower Body Exercise from a List we came up with, One Upper Body Push and One Upper Body Pull. Those three functional movement patterns will form the basis of almost every Program you ever do here at Oxygen. That first 30 minute period of your Session is for quality Strength work and it’s the foundation of your Program regardless of your Goal.

After that first half hour, it allowed Clients roughly 15 mins at the end of the session for Accessory or Finisher work. Clients were asked to think about their Goals again before jumping into this section. What do you want from your training? Muscle Gain? Cut the Finisher work down and focus on Accessory Exercises that target the areas you want to build up. Fat Loss? Don’t worry about the targeted Accessory Exercises so much and concentrate on either a 15 Min Endurance style Finisher, or a a couple of rounds of a 3-4 Min High Intensity Finisher that really gets you gasping for air.

Overall it was a big eye-opener for everyone but a nice change.

Website Overhaul Begins

One of the long, never ending jobs I have had on my list for far too long was updating, deleting, adding and overhauling our Website. Our business has certainly changed a LOT in the 8 years we have been open, from Boot Camps outdoors, to hiring out Kiama High School, from working with large groups, to smaller semi private groups and back again. I was checking the About Us page on our website and it reminded me just how far we’ve come. Some people know the story, some people know some part of our history and other people may have no idea at all. Check out the evolution of Oxygen over the website here.

I was forced to take action on this in 2017 as Google decided that Websites that weren’t “Mobile Responsive” wouldn’t rank as highly as they used to (and fair enough too with so many people using mobile devices these days)

What that meant though was back and forth between me and my Web Designer to re-configure the design, pages, content, everything really. I was slack with this at times throughout the year but bit by bit I got it done and late this year we got an updated, more functional and much better looking Website which you can see here.

March

More Wedding Ring Stories

Jade and I spent an extra long weekend in Noosa in March as we celebrated our 1st Wedding Anniversary. It was an awesome little break starting in Brisbane on the Friday. We had a romantic night at the Footy witnessing another epic battle between the Broncos and the Cowboys. Jade and I don’t go for either of those Teams but the last 5 Games between these two clubs have produced such great entertainment and we had a feeling this one would be the same. Right we were, as the Cowboys won another Golden Point Extra Time Thriller.

The next day we hopped in our hire car and headed about 90 minutes north to Noosa to settle in for a few days. What a beautiful place,we said straight away we’ll definitely be back and nothing that happened over the following few days changed our minds on that decision. In the afternoon we got to catch up with former Oxygen Members Kylie Thomson and Kelli Campbell who moved up to the Sunshine Coast in the past 18 months. They showed us around their neck of the woods and we had a few drinks with them at the Coolum Surf Club as the sun was setting. Awesome.

The following day we thought we’d get up early and have a swim over at Noosa Beach in the lukewarm water. As we walked across the street, Jade made mention that she would take her Wedding Ring off and pop it on her necklace as not to lose it. For those that don’t know I lost my Wedding Ring on our honeymoon after diving into the ocean at Teahupoo in Tahiti.

So we get to the beach, pop our towels down and as Jade is undoing her necklace she drops her Wedding Ring onto the sand. We found the Engagement Ring straight away but searched for almost an hour and couldn’t find the Wedding Band. So we hopped on Google and found a guy in Noosa 8km away who was selling a brand new metal detector, still in the box, on Gumtree. Jade went and bought it, I stayed there on the spot and low and behold the metal detector works. We found the Ring! Like everyone keeps saying, we’ll definitely have a few stories for the grandkids one day.

Noosa is a great place, a little slice of paradise. As opposed to Port Douglas (which we’ve been to and loved) Noosa is closer to home with a pretty short flight from Sydney and ocean water you can swim in without fear of Box Jellyfish or Crocodiles. If you stay there we recommend Noosa Beach House Restaurant where the Sri Lankan Chef makes a delicious, healthy Fish Curry. On the cheat meal side of things, Betty’s Burgers is the bomb!

Introduction of Open Gym

In March, we made another major change to our Timetable with the introduction of Open Gym Timeslots. When I say “another” I’m referring to the fact that over the past few years we’ve gone from an Outdoor Kiama Boot Camp, to Male & Female Semi Private Personal Training Groups in Kiama, to a Kiama Strength & Conditioning Facility, to offering Indoor Sports to Unisex Sessions. We’re not afraid to make change and we’re not afraid to make big decisions. Each time we’ve done so in the best interests of Oxygen. Open Gym is another one of those decisions.

So, we kicked off Open Gym with firstly 4-6pm Timeslot each day. By the end of the year we had 9am-6pm and moving into 2018 I truly believe Open Gym Memberships will revolutionise the business.
Open Gym was designed for solo time to come in and get your own Training Session in. Coaches are on hand to help spot and give basic Technique help but it’s basically you on your own mission. That could be time to catch up the Strength session you missed during the week. It could be an additional Session to zero in on 1 or 2 exercises you really want to improve on like Squats and Pull Ups. It could be Conditioning, Mobility whatever.

In Open Gym times we won’t see every Set you perform. But we will see some of them. If we see something that doesn’t look right we’re not going to hide behind the Desk and pretend we didn’t see it. We’ll say something, correct you, demonstrate it again, or explain the consequences of the poor technique in question.

Our Staff have a wealth of knowledge and our Coaching and Programming are a few of the things that really help us differentiate from the average Gym Membership. Everyone wants Results from their training, but few people actually get what they’re really after. We Guarantee your Results if you follow through with our advice.

Workout of the Week introduced

At Oxygen Fitness Kiama Strength Training is our Foundation. We encourage Members to build their own Personal Timetables around TWO 1 Hour Strength Sessions each week, then top up their attendance with extra 30 minute bouts of Conditioning, Power a new Session, Workout of the Week.

The idea of these 30 Min Express Workouts is to get Intensity UP, knowing Duration is DOWN. It works a treat.

Usually our Workout of the Week will have Strength Training elements mixed in with bouts of Conditioning or Mobility work to keep the heart rate high throughout.

We added Workout of the Week as a Session onto our regular Timetable but it also made for some great free content we could share with the world. After all you don’t have to be at Oxygen, or even in Kiama, to benefit from it. This type of Free Content eventually led us to creating email newsletters & videos with the FitChick Workout of the Week and Spartan Workout of the Week. This is something we’ll again do in 2018 to help give the world a dose of Oxygen.

April

Green Win Series 14 of Challenge Week

We completed our 14th Season of our Kiama Fitness Challenge Week in April and I was stoked to be able to say that Green Team took out the win! Green got the lead late in the week and held on with a dominant display in the Finale. It was the first win for Green in two and a half years so it’s been a long time coming and was certainly very satisfying for a few Greens who have languished near the bottom of the table for far too long!

We were certainly helped by an injection of new talent, with a lot of Oxygen’s newest recruits topping up the numbers of a Team that has regularly had one of the smallest groups. Steve Boniface took out the MVP for Green with a huge week that saw him attend, and compete, at every Session. Steve starts work very early through the week and also works Saturday mornings so he usually only gets to the 4 night sessions in Challenge Week. This time around he had holidays booked and so was able to make it to all 11 sessions!

There together at every Session was Steve, Kerry Rowan and myself and we were helped by some great new talent in the way of Nathan Hore, Daniel Williamson and some awesome performances from Caitlyn Jamieson and Kevin Mikilewicz who had multiple wins in our killer Finale on the Saturday.

Well done to the other MVP’s – Kylie Strong (Blue) Kayla Wrigley (Yellow) and Nardia Guillaumier (Red)

Nardia breaks Record twice in 2 weeks

Since joining Oxygen Kiama in early 2016, Nardia Guillaumier found out she could Row. Pretty well actually. But during our April Testing Week, Nardia not only broke her own record as the Fastest Female Rower, she did it twice in 2 weeks coming up with a scorching time of 1:42.1 for the 500 metre distance. With long limbs and a good motor you could say “yeah but it’s easier for her” but that’s garbage. She puts in the hard yards on this thing regularly and is the most consistent Member at Oxygen who deserves the accolades. Look at this for power…

Report Cards

After completing our second Testing Week of 2017, reviewing all the Statistics as well as jotting down Notes about all of our Members since Sessions began in January, we finished compiling the first Quarterly Report Card   Each week, as we’ve noticed certain things, Joy, Nathan and I have written down bits & pieces under Strengths as well as Areas to Improve. With many parents training here, the Report Card was a familiar way of gauging progress. It gave everyone something to go home and show their Parents. If you get grounded, or your pocket money gets cut off, it’s not our fault.

 

Seriously though, we’ve put a lot of work into these as they’re really important for everyone’s continual development. Nobody has a perfect record 12 months of the year, at times our strength goes up but so does our body fat. Our conditioning improves but our strength deteriorates. Sometimes you can improve every marker of fitness especially when you’re a newbie. Other times our eating’s off track, conditioning is crap, we’re weak as pi$$ and life sucks.

We’ll give you our professional recommendations on things we saw during Testing Week and also what we notice you do (or don’t do) on a day to day basis. What you do with that Report Card is up to you but it’s a very valuable tool and great Accountability to stick with your Fitness Program in Kiama’s Best Gym.
Sometimes you can hear feedback a thousand times verbally but if you read the same feedback an “aha” moment occurs.

 

Next Year, we’ve streamlined the process for Members to get help setting some S.M.A.R.T Goals for 2018. I encourage everyone members and Non Members alike to Book a Consultation with us in the New Year.

May

Soccer

Jade has a long history of success at Soccer. She’s represented NSW and I’ll never forget an opportunity we got to meet the A-League All Stars for a kickaround at WIN Stadium a few years back. Juggling with Besart Berisha, Jade North and other Stars, the Fox Sports Cameras flocked to Jade doing her thing.

With Long Hours and Weekends being part of her Job as Business Manager at Wilson’s Holden she just hasn’t been able to play Soccer the last few years but in 2017 she made her comeback with Kiama Quarriers.

Minutes before her first Game, she was told by Coach Umberto (who I used to Train in Wollongong years ago) that she was Captain so she better go and Toss the Coin. Then during the Game when Kiama received a Penalty, she stepped up and slotted the first Goal. The Team which hasn’t tasted a lot of success in recent years Won their first Game 1-0. She’s back baby.

But then, we had a bit of bad luck. Shitty, terrible luck actually. You often don’t realise how lucky you are to be fit and healthy until it’s taken away from you. Only 10 Minutes into the second Game of the Season Jade tore her Anterior Cruciate Ligament. Another girl clipped Jades leg in a seemingly innocuous bump but MRI scans revealed that she was out for the Season and required surgery.

After shedding a few tears and letting a few f-bombs go, she was there at the Gym the very next night pumping out some great Upper Body combinations. I was so shattered for her that afternoon when we got the news but by that night seeing her rip into the few things she could control I couldn’t help but be inspired.

Jade had the Surgery done a few weeks later, she’s seeing the Team at BaiMed for the Return to Perform ACL Rehab process and she has the Gym to make it happen.

It’s a long road ahead but she’s committed to doing whatever it takes.

Lake Ilawarra Cricket Presentation Night

It was a great night for Oxygen at the Lake Illawarra Cricket Club Presentation in May. From left, thanks go to Sponsor Val Perkovic (Style Maintenance Services) represented by Ryan Smith, Dave Lambert 1st Grade Batting Aggregate & Average, 101* v Oak Flats, 101* v Shellharbour, Brendan White 200 1st Grade Games and 20/20 Century v Shellharbour, Aaron Henry 1st Grade Bowling Average & Two 5 Wicket Hauls, Mark Ulcigrai 1st Grade Bowling Aggregate and Lake Illawarra Cricketer of the Year.

After an enjoyable Season last year, we have attracted some great additions to the Squad this Season with Brendan White, Kerrod White & Scott Ulcigrai all helping us remain Undefeated at the halfway mark of the Season and already one of the three Trophies we want secured.

June

Kiama Winter Warrior Challenge

An exciting new event kicked off in June with the Kiama Winter Warrior Challenge. We first started Winter Warrior for Members back in 2012. It’s been run a number of different ways but never like this and never advertised externally to the public. Numbers for everything were been huge. The first Saturday Morning saw 36 committed peeps smashing their way into the weekend. Morning and Night there’s regularly been 20-30 people all training the house down in the name of Winter.

Warrior is a Session at Oxygen where people get a bit of Strength, Power, Core & Conditioning all in the one Session. So for the Winter Warrior Challenges there were 3 separate Warrior Workouts to complete each week and we either manipulated how long you had to go, or how much you had to lift. It challenged everyone. Many Members learnt how training, just 3 x week, CAN yield great Results if the intensity is right, and some structure is applied the right way. Yep just 3 x Week.

For Members who had been grinding away for the past 5 Months consistently, it was a welcome change.
For Members who had been a bit off track, it was a great challenge that didn’t require a huge time commitment. People who had been a bit flat, or uninspired thought “yeah ok just 3 times a week, I can do that“.
Members of the public said, “yeah 3 times per week for results I can handle that. I get a bit of strength, a bit of cardio beautiful, I’ll sign up“.
Then that first Saturday! 300 or the Ladder of Death.
Designed by renown Strength Coach Vince Del Monte, we tweaked it to suit Beginner, Intermediate & Advanced levels.
For the next 6 Saturdays we added 5 more Minutes to the clock and slowly but surely EVERY one of the 36 people finished the Ladder of Death by the end of the 6 Weeks.
Hard work, great fun and an awesome vibe at the Gym throughout the Winter Warrior Challenge.

 

South Coast Institute of Cricket

For the 3rd time now we were asked by South Coast Cricket to conduct Pre and Post Fitness Assessments for their Off Season Institute Program. Nath was able to help me put the young Cricketers through the Functional Movement Screen, some Body Weight Strength Tests, a variety of Conditioning Assessments and a Batting Drill to assess shot selection, placement, footwork, running between wickets & more on our Indoor Bowling Machine. This led to a few young Cricketers pairing up for our first Pre Season Cricket Fitness Program coupled with South Coast Cricket Coaching.

Over 6 Weeks, Cricketers young and old competed against each other at 2/3/5/10 & 20 minute Cricket Fitness Batting Drills trying to score the most Runs and also avoid the dreaded Penalty of running a Set of Stairs for every time they got out. Great fun and good practice for Cricketers of any age.

5 years as the best Kiama Fitness Business

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2009

Launch Day – 11th October

(Kiama Personal Trainers begin)

Launch Day Werri views

Launch Day hill shot

Dave & Alix Launch Day

 

2010

APOLA Annual Conference – Core Stability for Lifeguards Workshop

(Personal Trainer in Kiama gains expert status)

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Challenge Week is born

(Boot Camp in Kiama expands)

CW Series 1

Australia Day Road Trip – Wanda Sand Dunes

(Kiama running group tackles big challenge)

Wanda Road Trip April 2010

Fit for Profit Australian Member of the Year

(Kiama Personal Trainer gains worldwide recognition)

Member of the Year

moty logo

2011

Australia Day Kiama Road Trip

(Fitness Challenge in Kiama proves popular)

10b

Challenge Week Series 2 Finale – The Beach Beep Test

CW2 Beach Beep Test

Saddleback Smash

(Australia’s Toughest Fun Run is born)

Saddleback Smash

56

Challenge Week Series 3 Finale – The 100 Hundreds

(Kiama running challenge)

Challenge Week Series III

2012

Challenge Week Series 4 – Huge Numbers

(Kiama Boot Camp explodes)

Challenge Week Series IV

Cataract Scout Park – Tough Mudder Training

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Oxygen Olympics

(Fun fitness challenges in Kiama)

New Pics 158

Precision Nutrition Coaching is born

(Best nutrition coaching in Kiama)

PN Long logo

Winter Warrior Challenge launched

(How to stay consistent with your Kiama fitness program)

WinterWarriors

Saddleback Smash 2

(Toughest Fun Run in Australia expands)

SS 2012 Begins

2013

Challenge Week Series 6 – Massive Numbers

(Best Team training in Kiama)

CW6 Team Shot

Oxygen begins lease at Kiama High School

(Semi Private Training in Kiama evolves)

Oct24 039

Fit Chicks Club is launched

(FitChicksClub Kiama)

fit chicks logo

Leanne Megan Chin Ups

Spartan Training Club is launched

(Spartan Training Club Kiama)

Small STC Logo

 

1st Spartan Strength Mar 2013(1)

Oxygen Touch Footy Team find the right mix

(Mixed Touch Footy Teams in Kiama)

Oxygen Mixed Touch Winter 2013

Saddleback Smash 3

(Australia’s Toughest Fun Run gains national exposure)

Challenge Week Series 7 Finale – To Hell with you Dave Lambert

(Hell Hill Saddleback Mountain)

hell hill

Dave presents on stage at World’s #1 Event for Fitness Business Leaders

(Dave Lambert NPE Mega Training)

Dave presenting at Mega Training 2013

2014

Challenge Week Series 8 Finale – Hell on the Harbour

(Team Challenges in Gerringong)

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Blue victory

Oxygen Health & Fitness Timetable evolves

(Kiama’s best fitness business gets even better)

fit chicks logo small web sizeSmall STC LogoConditioning Logo

Rach Jade Hammo Guy Sleds - Copy - Smaller

Guy 20kg chins

Megan Fitball Chest Press

Oxywealth Games

(Sports, fun and games in Kiama)

Comm Games

Dave joins NPE Global Coaching Team

(Fitness Business Coaching in Kiama)

DL Mega Training 2014

Challenge Week Series 9 Finale – The Horrible Hundred

(Best Kiama Challenge Week yet!)

CW9 Finale

 

Food Prep Hacks – Lazy Chicken Salad

Find Us on Brown St.

Kiama Gym Results