Oxygen Health & Fitness

Kiama Boot Camp members improving out of sight

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What’s been happening?
Fitness Assessments
Last Friday your Kiama Personal Trainers held Fitness Assessments again providing Kiama Boot Camp clients and regular members the opportunity to gauge their progress. It may be growing old with some of our long term clients but I’ll say it again:
“If you’re not assessing, you’re just guessing”
Congratulations to the following clients on their most recent improvements:

  • Guy Farland – from 42 to 50 push ups and 4.15 to 5.10 plank. Wow!
  • Narelle Hooke – 7.2 to 9.4 in the beep test
  • Susan Hawley – 3.5cm off her hip measurements
  • Tammy Langlois – 1.5cm off an already slim waist
But the most impressive results in a number of categories goes to a long term hard working client by the name of….. Deni Murray! Deni has gone from 8.1 to 9.1 in her beep test, 38 to 50 push ups and recently bench pressed 50kg!! She’s been boxing, kicking, running sprints and running distance, building strength and focussing on improving her performance. This focus has led to a 2kg weight loss, 7cm off her waist and 5cm off her hips. Congratulations Deni, you are our member of the month!!
City 2 Surf Training wraps up

Our final training session for the Worlds Largest Fun Run wrapped up last Saturday with a monstrous run. After a lot of great feedback from last years final run, I decided to use the same route. What I failed to remember was last year it started from Hindmarsh Park but this year all our runs have been from Surf Beach. This ended up adding another 1.5km to the run which was already 14km long!

In the end, as promised, the scenery was spectacular as we ran along the coast right to the end of Minnamurra and back. This was followed up with more great scenery as we destroyed the Sebel Harbourside’s new breakfast buffet overlooking Kiama Harbour. As a nice reward to all the runners, Claire Osborne drew the double points session which was thoroughly well deserved.

I am really proud of our City2 Surf squad this year. It’s been 9 weeks worth of hard training and we’ve had consistently high numbers right the way through. We’ve got everyone from the serious runner to the absolute beginner. We’ve done the work, we’ve got the transport organised. The only thing between us and the euphoria of finishing is a 14km stretch from Hyde Park to Bondi Beach. Oh and 90,000 people!!

Best of luck to everyone this Sunday, you’ll do Oxygen proud, I know it.

Winter Warriors
Our clients continue to rock up to multiple sessions and give 100% effort. Claire Osborne, Deni Murray and Susan Hawley are still on track for the well deserved remedial massage kindly supplied by Cindy Brookfield and Jamie Williams. Followed closely by Tammy Langlois, Erin Allen, Rylee Cole, Lisa Morris, Linda Kleemann and Jess Toland, who are all on track for a new singlet.

Semi Private Training Clients Breaking barriers

As our Fitchicks and Spartan Training Club members enter the final stages of their current programs I want to send a few shout outs to clients who’ve achieved some significant improvements:

  • Deni Murray -50kg Incline Bench press
  • Rylee Cole – 60 to 85kg deadlift with much improved technique
  • David Files – 70.5kg Incline bench press
I am also excited to announce that we’ll be starting another Fitchicks timeslot at 4pm Monday and Wednesdays from next week.
New programs starting
In the next three weeks your Kiama Personal Trainers will be starting new programs for a number of different sessions on our timetable. These include:
  • Workout of the Month
  • Boot Camp Strength
  • Saturday Run Squad
  • Fitchicks Club
  • Spartan Training Club
It’s gunna be another one of those love/hate relationships through August.
Oxygen Mixed Touch Team celebrates successful season
A big shout out to the members of our mixed touch team who finished an outstanding 2nd out of 40 odd teams. At the Grand Final day on Sunday we were clinical in beating the opposition 6-0 to progress through to quarter finals for the first time in 6 comps. That’s probably the best all round team performance I’ve ever played in in my 25 years playing touch footy. We then came up against an even stronger team and smashed them 5-1 to progress to the last game of the day.
In the final we came up against the brilliant Killmore Carpentry team who have won the last 5 competitions and have generally been playing together for about a decade.
We fought hard with only one substitute and eventually went down 3-1 but I was massively proud of the team and it was a thoroughly enjoyable season. Watch this space for the summer comp….

Weekly Wisdom
What’s coming up?
Friday 9th August
Workout of the Month                                          
6am Kiama High School

Saturday 10th August
Boxing
7.30am Surf Beach
(please note there is no RUN SQUAD this week)
Sunday 11th August

City 2 Surf
8am Hyde Park

Weekly Wrap From Kiama Boot Camp

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Welcome to another edition of The Weekly Wrap from your Kiama Personal Trainer. It’s a short Newsletter this week, literally, to tie in with our theme of “Short and Sharp” at Oxygen. Hope you enjoy the newsletter.

Dave Lambert

Oxygen Health & Fitness
You can’t live without it!
Kiama’s Premier
Health & Fitness Expert

 

What’s been happening?

 

 

Oxygen City2Surf Training

Week 2 of training saw another 6km effort from the group. Running north in a different direction to last week saw a new challenge especially with the Terralong Torture finish.

 

 

Short & Sharp Training

Kiama Boot Camp Training this week has been themed Short & Sharp due to Thursday being the Winter Solstice (shortest day of the year). There’s been short explosive type BOXING rounds full of power, heavy weights for short 10 second sets and a couple of very unique INTERVAL RUNS with the 30 30’s, 40 40’s and 50 50’s (yep that’s 50 x 50m sprints). All though the workouts are short this week, it’s all about INTENSITY!

 

 

 

Winter Warriors

Attendance has been solid here at Oxygen with a number of people getting their attendance tally up after only 2 weeks. The challenge is to see who can attend the most sessions through the Winter Season to Win 2 nights accomodation at the Red Lion B & B in the hunter Valley plus a Free Month of Group Training.

 

Weekly Wisdom

Now is the time to…

Change your attitude

 

Each day may not be a good one,
but there’s something good in every day.
The difference is usually our attitude.
Look for the positive.
You’ll find that the positives will shine through.
They will act as signposts to navigate
through the dark times.
“Attitude is a little thing that makes a big difference.” Winston Churchill (1874 – 1965)

 

What’s coming up?

 

Friday June 8th

Oxygen Health and Fitness Mixed Touch at 7:45pm.
Kevin Walsh Oval Jamberoo.

Saturday June 16th

City2Surf Training Run 3 – 8km
6am Hindmarsh Park, Kiama.

A Whopper of a Weekly Wrap from Oxygen Health & Fitness

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Welcome to another edition of The Weekly Wrap from your Kiama Personal Trainers. Here at Oxygen we’ve got a huge edition today with lots to report and even more coming up. Hope you enjoy this week’s newsletter.

What’s been happening...

Winter Road Trip

Last Saturday Kiama Bootcamp took on Cataract Scout Park’s Challenge Valley. There were 24 people that took on the 1.6km ex-military obstacle course of cargo nets, climbing walls, ropes, concrete pipes and lots of mud and water. Many clients faced their fears and went in with a “turn obstacles into opportunities” mindset which I know will help them in other areas of their lives. From all reports everyone had a ball and it sounds like we’ll be taking another visit there before the year is out. (especially for all of us doing TOUGH MUDDER!) Click on the logo to join our team.

 


South Coast Institute Of Cricket

Sunday saw the first session of my lastest venture CRICFIT-Fitness for cricket. 13young local cricketers got an opportunity to work with high level Coach Neil D’Costa ( who currently coaches Australian Captain Michael Clarke ). They also got a taste of pain from me (cue evil laugh here). I’m excited to see what these talented kids can do with the right fitness program and world class coaching.

 

 

 

 

 

Weekly Wisdom

Now is the time to…

Look for hidden opportunities.

The difference between opportunity and obstacle is often just our point of view.
Always keep an open mind,
even in the darkest situations.
A change in our vantage point
can reveal rich opportunities.

“What we have before us are some breathtaking opportunities disguised as insoluble problems”

                              John Gardner (1912-2002)

 

 

 

What’s coming up?

Friday June 8st

Oxygen Health & Fitness mixed touch at 7:45pm.
Kevin Walsh Oval Jamberoo.

Saturday June 9th
First City2Surf training run squad session 6am.
6km minimum
Hindmarsh Park, Kiama.
Click on the City2surf logo to register

Monday 11th June
Public Holiday
There will be NO Oxygen sessions.

Wednesday 13th June
Game 2 – State of Origin,
Town of Residence.
Hindmarsh Park 6am


Right now

In light of the unpleasant weather we experienced over the last two days, I’ve come up with a   NEW CHALLENGE I’m calling the …..

WINTER WORKOUT WARRIOR

We’ll be keeping an tabs on your attendance and the person who attends the MOST sessions through the winter will earn themselves  1 FREE month of unlimited group sessions as well as 2 nights accomodation at the Red Lion Inn B+B. A 200 year old Georgian house 30 minutes from Pokolbin Vinyards in the Hunter Valley. There will also be 1 FREE month training for 2nd and 3rd place as well, so get focussed,get down to training and who knows, you might get lucky.

 

 

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