Group Training classes are well underway with some great numbers showing up already.  There have been changes to the Timetable with the addition of two extra 9:30am sessions and a merge of our Strength and Core based sessions.  For more info on the timetable visit our website here.

We have some very exciting plans for 2011 and it starts with a jam packed January of events to kickstart your motivation.

Already we’ve seen some intense new metabolic circuits at our revamped Strength classes.  After lots of research and experimentation, I am very confident these fat burning, muscle toning workouts are going to be responsible for some incredible body transformations at Oxygen in 2011. Will it be you?

Ok, so without overloading you with too much information at this stage here are the top 3 things coming up at Oxygen:

• Next Monday 17th January is the start of Bring-A-Friend Fortnight. We always offer everyone a FREE 1 week trial, but being the time of year it is, there are lots of people (your friends and family included) keen to reignite their drive for a healthier lifestyle.  This is your chance to help them. If you know someone who could use our help, or maybe someone who just needs that kick up the rear to get started, give them our 2 Week Bring A Friend Voucher and encourage them to come along and train with you next week.  Giving someone the gift of health is the most priceless and thoughtful thing you can do.  Keep an eye out, there are 3 vouchers headed for your letterbox.

Best Friends

• Wednesday 26th January is Australia Day and also the second edition of our mystery “Road Trip”.  Last years Road Trip was hugely popular and this one will again combine all our regular classes into one big test of endurance.  Starting with Boxing, then Interval Run, Strength, Interval Run again, Core and Stretch, it will last about 3 hours and includes a rewarding breakfast straight after.  The session will start early so that everyone is back in Kiama to still enjoy a full day of Australia Day celebrations.  Register your name on the sign on sheet at class.

Oxygen Road Trip Jan 2011. Where will it take us?

• Finally, for those of you that have set New Year’s resolutions and have some meaningful health & fitness goals you wish to achieve, we have a brand new service offering which will be launched on the 1st of February called V.I.P Group Training. This is where Group Training clients will have the opportunity to sample our Personal Training services, get some more individualized attention and coaching to get even more out of their program. Keep an eye out for that one if you’re keen on speeding up your results and working with a Kiama Personal Trainer in 2011.

V.I.P Group Training - Your ticket to faster results!

I wish you all the best of success in 2011 and remember we are here for you every step of the way.

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

But seriously, why would we do anything different?

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

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

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

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

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

Oxygen Hoodie

I’m pleased to say though, that members of Oxygen Health & Fitness are leading the way for the Kiama Municipality.

Despite the infamous Xmas break known for excess weight gain, several members have been able to not only avoid the Xmas calories but lose weight and improve their fitness.  Due to the monthly Fitness Age Testing held at Oxygen, members have been able to track their progress, keep themselves accountable and work towards their goals.  We’ve seen improvements in strength and flexibility by up to 50% and as much as 4 kg weight losses in 4 weeks.  Great stuff guys, keep it up!

My own personal resolutions have been to do 3-4 strength training workouts a week, stick to my weekly menu which means eating healthy nutritious food every 3 hours and better management of my time.

It’s amazing how much you can accomplish in a day if you just take a little time the night before to plan out your day.

Each Saturday we do our weekly grocery shop (carrying our Oxygen grocery bags of course!) so that our fridge and cupboards are stocked for the week ahead.  When you are organised in this regard, you have nutritious healthy food ready to go and I often tell my Personal Training clients that “nutrition is the foundation of all health and fitness”.  It gives you the energy you need to get through life’s daily tasks; it affects your mood and helps your body repair itself from the physiological effects of exercise.

If you need help organising your diet and nutrition click here for a 30 day Metabolic Jumpstart from one of Australia’s leading nutritionist.  It’ll be the best $30 you could spend this year and will have you on track to achieve all your goals in 2010 (Don’t forget to quote OXYGEN as your referral code).

Whatever your long term goal, break it down it into smaller short term goals to increase your chances of success and help maintain motivation.  Compile a list of tasks to do each week and tick them off on your way to success.

If you can honestly tick off all your weekly tasks, you’ll be on track for your short term goals.  If you continue to achieve your short term goals you WILL achieve success in the long term.

Who knows, you might even WIN member of the month for a particular Kiama Fitness group!