Oxygen Health & Fitness

Healthy Thai Food for your Kiama Fat Loss Program

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As a small town with 3 Thai Restaurants, it’s obviously one of the stand out options when you’re looking for easy take away food. Trouble is, as with most take away options, the calories can quickly add up.

Try this healthy option that will not only save you some calories from your Kiama fat loss program but also a few dollars from your back pocket.

Thai Chicken Lettuce Wraps

Ingredients:

  • 600g Chicken Mince
  • 1 Teaspoon of Red Chilli Flakes
  • 1 Brown Onion, chopped
  • 1 Clove Garlic
  • 1 Red Capsicum, diced
  • 2 Tablespoons of Lime Juice
  • 2 Tablespoons of Beef Stock
  • 1 Tablespoon of Fish Sauce
  • 2 Teaspoons of Soy Sauce
  • 1/4 Cup of Peanuts, chopped
  • Big Iceburg Lettuce

Instructions:

  1. In a big electric fry pan(or heavy skillet) on medium-high heat, start browning the Chicken Mince along with the Red Chilli Flakes.
  2. When the chicken is cooked, stir in the Onion, Capsicum, Lime Juice, Beef Stock, Fish Sauce & Soy Sauce. Turn the heat to low and let everything simmer for 5 minutes, or until liquid evaporates completely.
  3. Arrange a big Lettuce leaf on a plate, spoon the mixture into it and sprinkle with Peanuts
  4. Wrap up the Lettuce and eat as you would a burrito

Nutritional information:

Calories (per serve) 261
Protein 33g
Fat 13g
Carbohydrates 3g

Kiama Personal Trainers assess your fitness for better results

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Welcome to another edition of the Weekly Wrap from your Kiama Personal Trainers. We’ve got updates, reminders and announcements about all things Oxygen Health & Fitness in this weeks newsletter. Some of our upcoming events that are not only going to keep you motivated through winter, but help take your fitness and results to brand new heights. Read on…
Dave Lambert
Oxygen Health & Fitness

 

Precision Nutrition 101

Participants in our Nutrition Coaching Program have just entered the second half of the program. Some people have managed to shed as much as 26.5cm off their girth measurements getting the basics in place! History tells us that this second half of this fat loss program program is where previous winners have really accelerated their results so its exciting to think where some of these people might be in 6 weeks time.

New Strength

STRENGTH and Conditioning programs this week have shocked a few muscles with the inroduction of a new routine that includes the kettlebell as a new training tool. For a great tutorial on kettle bell training, click here to watch this quick 90 second video.

Fitchicks Club starts new Program

Our two new Fitchicks groups started a new Program this week. It has seen them take a few steps back to refine technique on a few of the major lifts however this will lead to greater improvements in the long run. There’s a few exercises they haven’t done in a looooong time which have provided a nice new challenge. Now we have the new program in place and targets to aim for, its time to rip in and get some hard work done.

 

Weekly Wisdom
“A positive thinker does not refuse to recognise the negative, he refuses to dwell on it. Positive thinking is a form of thought which habitually looks for the best results from the worst conditons.”

Norman Vincent Peale
1898-1993

What’s coming up?

FitBiz University

Saturday 1st and Sunday 2nd June

Exclusive Business Coaching for Dave & Jill with 20 of Australia’s top Fitness Businesses at the Twin Towns Resort on the Gold Coast

Fitness Assessments

Fri 7th June

We have the facilities to again be able to offer comprehensive Fitness Assessments on the first Friday of every month. This will then be followed by 3 consecutive Fridays to participate in the Workout of the Month.

In regards to the Fitness Assessments, we will have set time periods during the session to assess Girth Measurements, Cardiovascular Endurance, Muscular Strength & Endurance, Muscular Power and Flexibility.

This has come at a convenient time for a lot of members who are training hard but with no particular goal or focus at the moment. Kiama Fitness Assessments will help you with this. Similarly if you have any sort of fat loss or body composition goal, performance goal etc, Fitness assessments are a great way to stay motivated and accountable towards your Kiama Fat Loss program.

So Friday 7th June 6am at Kiama High School – we want to see you there!

City 2 Surf training begins

Sat 8th June

6am Hindmarsh Park

Preparations for the Worlds Largest Fun Run start with a 6km mission alongside committed Kiama running group. Whether you’re looking to enter your first City 2 Surf or smash a personal best time, the Oxygen Health & Fitness RUN SQUAD will get you there.

Kiama Boot Camp Training goes to another level

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Time for another instalment of the Weekly Wrap from Kiama Boot Camp.

Last week I was away in daydream island in Queensland. It was great to rest up for a few days but like most holidays it went far too quick! In my absence Jill was cracking the whip and everyone seems to be on top of their game. There’s been some great success stories from our clients of late so read on to find out all the latest goss!

Dave Lambert
Oxygen Health & Fitness

What’s been happening?

 Fitchicks Club Changes

We have been forced into some changes with our popular Kiama Fitchicks club sessions with the merging of three groups into two. There is now two slightly larger groups at 6am Mon/Wed and 7PM Tues/Thurs.

We have matched up some compatible pairings in both groups to help take next weeks NEW program to another level.

Spartan Training Club Smashing it!

I have had the pleasure (and pain) of training alongside the Spartan guys over the past 5 weeks. We’re engaged in a serious Kiama strength and conditioning program. We are also learning some more complex and technical full body Olympic lifting movements.

The strength improvements have been significant and noticeable physique transformations are already occurring. A big part of the success of the Kiama Spartan Training Club is the camaraderie and team environment and I am pleased to say we have filled the 6 places with the addition of Dan Turnbull and Brett Nortje. In about a months time we will welcome Jamie Williams into the mix after completion of his second ironman triathlon in the last  4 weeks.  I’ve a feeling he might add something to the group after smashing a personal best time in his 14th ironman recently.

Precision Nutrition 101

As the participants near the halfway mark of our 12 week Nutrition Coaching Course, we’ve gone through a review of some of the key points of the program. This weeks addition was in regards to carbohydrate intake and when you “deserve” to eat them.
When it comes to body composition changes, this carb timing strategy is the single most effective strategy we use to accelerate fat loss.

Speaking of body composition change, the youngest participant in our Kiama Fat loss Program, Jessica Williams, recently lost 7cm from her waist and 3cm off each thigh in only 5 weeks! Go Jess!

Weekly Wisdom

What’s coming up?

Track RunsSaturday 18th May

800, 400, 200, & 100M efforts
6am Kiama Leisure Centre Fields

New STRENGTH Programs for Fitchicks and Kiama Boot Camp

Mon 20th May

Barbells, Bosus, Dumbells, Kettlebells, Skipping ropes – what else will we use?

6am Kiama High School

Precision Nutrition 101 has a new home

Mon 20th May

We now have access and permission to use Kiama High Schools Home economics Room with full kitchen facilities as well as regular classroom necessities like tables and chairs.

This agreement helps strengthen our relationship with the school as well as improving the standard of our Nutrition Coaching by being able to conduct cooking workshops. It is also super convenient for those participants who like to do 6PM Boxing on a Monday night before he 7PM Nutrition session.

Food Prep Hacks – Lazy Chicken Salad

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