BossWomen – an inspiring Kiama Fitness Community

Last Friday I surprised a group of ladies from Oxygen Health & Fitness with a session a little out of the box.

It’s been a big few months for everybody and thanks to a loyal bunch of clients, Oxygenfitnesskiama was able to not only survive through the pandemic, but thrive, and these ladies were front row & centre in showing their support.

So we got out of the gym for something different.

I promised them coffee, so that was an easy sell, but then we got in our cars and set off for a little adventure.

The result was an awesome morning and the creation of a great new community.

BossWomen is a group of ladies from Oxygen Health & Fitness, a Kiama Fitness Community famous for hard work. They’re managerial mummas, they’re ladies of leadership, and they’re bloody inspiring.

Here’s a little bit of Monday motivation…

Oxygen TV – the launch of Kiama Fitness

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Today on Oxygen TV, Dave is here with the Weekly Wrap to discuss all things Oxygen Health & Fitness. Topics covered today include:

Winter in Kiama
The launch of Kiama Fitness
2 new shows in the works for Oxygen TV
Tactical fitness
BossWomen of Kiama

Join our Free Facebook Group – Kiama Fitness

As Kiama’s first and largest Boot Camp, as organisers of Australia’s Toughest Fun Run, to now running an award winning fitness facility in a professional Allied Health partnership, we know Kiama because we’ve been doing fitness all over this town running our business for 10 years now.

And on the topic of business, we really help small business owners well. We’re great at helping Boss Women, managerial mummas and ladies in leadership. If you’re a local first responder, we already train Firies, Police, Nurses, Lifeguards, if you’re a local level sports athlete follow along with the show Tactical, see the different types sessions and how anyone in Kiama can replicate us.

Tactical is the diary of 3 Local Firies taking on tactical training sessions designed by Kiama’s Outdoor Training Specialists @Oxygenfitnesskiama via a 4th slightly older Firie and Member of Oxygen who will video their journey via Elev8 aerial images

These 4 Retained Firefighters who collectively notched over 100 days of bush fire fighting last Summer, will keep watch over every area of this town on a mission to be at their best for themselves & their families but also the safety of this town.

Along the way you’ll discover areas of Kiama and surrounds we’ve already trained in and we’ll take it up a notch. Its all part of the Spring 2020 re launch of Kiama Boot Camp.

If you like what you see in this group and you want to get involved training outdoors, or indoors, great we’re here to help.

You’ll also hear about an inspiring group of BossWomen who are leading the way in the Kiama community in general. These images are brought to you via NEG Photography.

Oxygen’s always had FitChicks, our female training standards to aim for, and and our guys equivalent Spartan Training Club. They’re Measures of excellent fitness. Now we have BossWomen overseeing them, Tactical overseeing everyone and Oxygen overseeing them all.

Oxygen Health & Fitness is our business but there is so much great value and free information we can give to the people of Kiama.

You’re about to experience all the great ways to stay fit, active and healthy in the great town of Kiama. Strap in.

*Boot Camp
*Strength Training
*Bodyweight Training
*Interval Runs
*Boxing Sessions
*Sports
*Walks
*Beach Sessions
*Games
*Relaxation
*Floatation
*Massage
*Golf Courses
*Kids Fitness
*Food
*Drink
*Stayz
*Weekend Retreats
*Local Road Trips
*Home Gym Packages
*Zoom @ home Sessions

Event central at Oxygen Health & Fitness

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Welcome to the latest Oxygen Health & Fitness Weekly Wrap. Our July Programming for Power is working a treat with more evidence of that expected to show over the coming week and a half. During this time, some serious athletic feats will unfold that people have been training their entire lives for as Oxygen enters a novelty week of training that coincides with the Commonwealth Games. There’s still going to be lot’s of hard work as usual but plenty of fun and games along the way.

Read on for this week’s wrap!

Dave Lambert

Oxygen Health & Fitness

What’s Been Happening?

Winter Warrior Challenge hits halfway mark

Week 6 of the 13 week Winter Warrior Challenge saw a few lower than normal attendances but still some solid efforts. I missed three of my usual sessions away in Brisbane last week compiling only 4 sessions to bump my tally up to 37/77. The good news is I planned ahead for those days at the start of the challenge and calculated them into my Tally.

I mentioned last week not to beat yourself up too much if you miss a session. If it does happen just focus on the next session because dwelling on poor performances wont get you anywhere. In saying that, if you have struggled to get going, or you’ve had a number of average weeks in a row, it’s time to stop making excuses and get $hit done! Nobody else is going to do this for you so get serious, take personal responsibility and make it happen.

Super Saturday World Cup Soccer

One of the more enjoyable Saturday sessions in a long time! We had some newbies to the round ball game as well some seasoned campaigners who had been there and done it before. The Teams were evenly split (so we thought) and a penalty of 5 burpees for every goal was announced so play got underway at Surf Beach.

It wasn’t long into the game before a rocket from Lorien Spooner Hart from almost halfway smashed into the back of the net. The tone was set, alarm bells started ringing. Jade Braun took that as her signal to step up and proceeded to boot home 2 more goals, some with deft touch, another with power and precision. Our Team was looking tired from all the burpees but we managed to get our act together with 2 goals, one a cracker from Kayla Wrigley.

In the end the scoreline was 4-2 and the only reason the game stopped was because everyone was completely buggered. All in all it was a great fun way to change up our Saturday Kiama fitness routine.

Touch Footy Team’s tight tussle

The Oxygen Mixed Touch Footy Team are still undefeated in the Friday Night Comp at Jamberoo. With the opposition Team fielding one extra guy and our own team down one guy at times, we played admirably to score a 5 all draw against a quality team last week.

There’s two more regular rounds to go before the Grand Final Day on Sunday August 3rd. Book it into your calendar Oxy fans, it’s a great day of entertainment.

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Fit Chicks Club Kiama Updates

For the latest FitChicks Insider VIP Newsletter click through to the blog here

Spartan Training Club Kiama Updates

For the latest Spartan Insider VIP Newsletter click through to the blog here.

Bruce Borchardt

This week’s award goes to a guy who has maintained great consistency despite injury. Bruce recently had minor surgery on his knee but after devising a plan with some alternative exercises, finishers and conditioning drills Bruce has been able to still attend all his usual sessions. He’s had his own different Sled drills to do and he’s becoming a bit of a master with both the Battle Ropes and Kettlebells. Still, he’s putting in and been able to collate plenty of Performance Points to earn the title of Member of the Week. Yes Brucey!

BioTrust Protein Powder – $45 per tub

I keep finding boxes of excess tubs of BioTrust Protein Powder. It is THE BEST tasting, preservative free Whey Protein Powder on the market period. It’s made with natural ingredients, it’s hormone free with no artificial flavours or colours. You can normally only get 1 bottle for $49 (plus shipping from the US).

I now have 5 Vanilla and 2 Chocolate so if you want some great tasting protein powder at a great price, reply email.

If you do miss out you can always purchase some at our Kiama Nutrition Website here.

Weekly Wisdom

What’s Coming Up?

Saturday 19th July

SUPER SATURDAY

7:30am Kiama High School

Wednesday 23rd July – Saturday 2nd August

OXYWEALTH GAMES

Commonwealth Games week of
sports and activities.

Games Timetable out tomorrow!

Spotlight

Saturday 2nd August

BAREFOOT BOWLS

Kiama Bowling Club 3pm

Sunday 3rd August

JAMBEROO TOUCH GRAND FINAL DAY

Come out and cheer on the Oxygen Mixed Touch Team in their quest for Grand Final Glory. Games start 10am.

Sunday August 24th

SYDNEY TOWER STAIR CHALLENGE

I’ve personally done this unique event 3 times and it’s my kind of fitness event – short, sharp, intense and followed by a Corona and some great views at the end. It took me 10 and a half minutes to run the 1504 steps of Sydney Tower a few years ago with the Men’s winner running in an incredible time of 6 and a half min. Click here to register.

Saturday Nov 15th

TOUGH MUDDER SOUTHERN HIGHLANDS

The obstacle course described as “probably the toughest event on the planet” is a worldwide phenomenon. This year’s Sydney event is conveniently located in the Southern Highlands and having done this event I must admit it is one of the most challenging but rewarding things I have ever done.

20km of obstacles, fire, ice water and electric shocks sounds fun right? Did I mention there’s A LOT of mud?

With a number of Oxy’s keen to have a crack at their first event, I have registered a team here.

The reason I have included this so far out from the event date is because if you register before August 21 you’ll only pay $145.

Short & sharp Kiama fitness group update

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Time for another Weekly Wrap at Oxygen Health & Fitness. Just a few days ago we had the Winter Solstice which is often referred to as the shortest day of the year. It seems relevant as we’ve gone through some short sharp workout sessions here at Oxygen of late. However, just because they’ve been quick, doesn’t mean they’ve been any less important.

Consistency is one of the most simple yet often overlooked aspects in achieving your fitness goals. As I’ve said a thousand times before, with fitness, quality trumps quantity every time. Consistent quality workouts will get you to your goals faster.

Read on to see how this Kiama fitness group is gettin’ it done.

Dave Lambert

Oxygen Health & Fitness

What’s Been Happening?

Winter Warrior Challenge update

Week 4 of Winter is upon us. Up until now we have been very lucky with glorious sunshine and beautiful weather. This week though the colder temperatures and windy weather finally struck. Will that deter you from committing to your goals?

Hell no!

Winter Warrior is a Challenge, not a walk (or run) in the park. 13 weeks is a great time frame to test the resolve of most people. Most famous contests and challenges (Body for Life, 12WBT, Food Patrol) are usually based around this length of time and for good reason – they allow for important habits to form and significant changes to occur.

The Winter Warrior Challenge was created with this in mind but also with the idea that if you can commit yourself during the most testing season of the year, when you’d rather snuggle up in bed on those cold mornings, when it’s easier to stay in at night watching TV in front of the heater, if you can commit then, you’ll have set up habits you can maintain in ANY season at ANY age for the rest of your life.

So far, a number of Members are right on track with their WW Session targets. Some are just behind but no need to panic. Others are slipping off the radar perhaps thinking that all hope is lost or that it no longer matters.

Wrong!

If it’s not quite coming together let’s re-evaluate. There’s still two and a bit months of Winter to go so some great progress can be made. Remember, those that reach their targets and check in each week will enjoy a free breakfast at The Brooding Italian at the end of Winter. It’ll be yummy food, great coffee, awesome company and a nice reward for staying the course and showing consistency in this Kiama fitness challenge. If you’re off track I encourage you to book into the Goal Setting Consultation 7am this Friday at that very cafe.

One of the ways I mentioned above to stay accountable is to “Check In” on Facebook each Saturday to report your progress ie:

“Stoked this week! I got 6/6 planned sessions to be at 17/62 for the Winter Warrior Challenge. I can taste that free breakfast!” – at Oxygen Health & Fitness – Kiama

Super Saturday

For about the third week in a row, our Super Saturday Kiama Fitness session was 25 minutes in duration. The idea is to get that third dose of strength training into everyone’s week as well as getting that cardio hit of endorphins to start your weekend off right. This past Saturday was a Kiama Boot Camp style circuit with 3 different cardio exercises (Battle Ropes, Kettlebell Swings and Skipping) interspersed with 3 different strength exercises to hit the whole body (DB Reverse Lunges, DB Bent Over Rows and Push Ups). All up the workout was only 18 minutes long but those in attend will tell you it was tough! Another perfect example of quality over quantity.

Jess Williams

The youngest Member of our community continues to impress. She’s had a few weeks where she has gone close to this award but this week she takes the cake. Jess has taken on the challenge of Kiama FIT CHICKS since April, surprising herself and others with some impressive strength. Just this morning she conquered a 38kg incline press! Jess also does CONDITIONING and STRETCH, and most weeks gets in an INTERVAL RUN, BOXING and SUPER SATURDAY session as well. Although a quietly spoken girl, Jess is always polite, thankful and friendly. Find me another 15 year old who’s like that at 6 o’çlock in the morning! 7am The Brooding Italian Cafe

Weekly Wisdom

What’s Coming Up?

Friday 27th June

STRETCH

6am Kiama High School

GOAL SETTING CONSULTATION

7am The Brooding Italian

Saturday 28th June

SUPER SATURDAY

7:30am Chapman Oval

Get your Kiama Fitness Program on track

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Welcome to the first Monday Motivator of February.

Yeah that’s right, February!

If you’ve been putting off your 2014 New Year’s Resolution of losing weight, getting fit, being healthier, you’ve lost 1 month already.

If you’ve been meaning to set a plan, make time in the schedule and get started, January’s over, the holidays are done, the kids are back at school and unfortunately, the party’s over.

No more excuses.

2014 will NOT be the year of procrastination.

Get started on your Kiama fitness program if you haven’t already.

Take it up a level if that’s what you said you would do this year.

Eat that healthy breakfast instead of rushing off to work like usual.

This is your year, don’t bury the opportunity you have RIGHT NOW.

If you want to stop procrastinating and get your fitness plans into action c ontact us at Oxygen Health & Fitness to get the ball rolling.

Salmon to fuel your Kiama Fitness Program

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One of our Core Values at Oxygen is “Constantly learn, always improve.” One of the initiatives we’re bringing back to help you get better results from your health & fitness program is the Friday Fuel healthy recipe ideas.

Each week there will be Breakfast/Lunch/Dinner/Snacks and Shake ideas to give you some variety and provide the missing link in the path to better results – Nutrition. Friday is a convenient time of week as you can print the recipe off, have a read and go buy the necessary ingredients over the weekend. You do plan your weekly mealsahead of time don’t you?

One of the meals I buy ingredients for every week is this classic:

Salmon & Soy Ginger Lentils with Baby Bok Choy

I would have to say that this is my favourite salmon recipe at the moment. The Salmon part is dead easy. Wrap the Salmon fillets in foil and chuck them on a hot BBQ for 5 minutes each side.

Salmon is a great source of dietary Omega 3 which increases fat breakdown in the body and has beneficial effects on cholesterols, blood vessels, inflammation, brain function and your metabolism.

Soy Ginger Lentils with Baby Bok Choy is from a cook book called Gourmet Nutrition which is a great tool for any fit food lovers looking to improve their nutrition habits. I love this one after a Spartan session, as it’s best enjoyed after training due to it’s starchy carbohydrate component.

Soy Ginger Lentils with Baby Bok Choy.png

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233 2963

How to achieve your Kiama Fitness Goals in 2014

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Welcome to the final Monday Motivator of 2013. Operations wind down for us this coming Saturday 21st of December and then I’ll be off for two weeks of downtime. I hope these regular emails have provided motivation and in some way helped you to improve yourself.

One topic I regularly discuss is that of Goal Setting. It’s a learning process trying to figure out the most successful methods and some people spend their entire lifetimes never really figuring it all out.

Because of that many people don’t set Goals because they “tried that once” and it never worked out. But you can’t let failure stop you from trying again.

If you’re not setting goals for yourself, that’s failure right there because you have chosen to settle for second best.

Everyone has a goal too, don’t kid yourself.

Maybe they’re too scared to admit it for fear of failure. Maybe it’s because someone else told them they can’t. Maybe they have no idea how to get from point A to point B so they quit before they even start.

I’m not immune to these problems either but I surround myself with other movers and shakers who are all driven to succeed despite their many failures.

I’ve always been a big dreamer, I feel I plan things better than most and I’m a visual sort of guy so I thrive off mind maps, vision boards and those types of things to keep me motivated. Where I’ve often got off track is because I haven’t reviewed well enough but it’s one skill I am getting better at.

That’s enough about me though, what I want to share is the most common thing in 2013 I’ve identified that holds people back.

When you identify what it is you want, and you develop a plan for getting it don’t waste time going about your business, putting things off to get started.

Start now and pursue like there’s no tomorrow.

I heard someone very successful say once, “the world owes you nothing”. People with less opportunity, less knowledge, less money and less time than you have overcome their obstacles to live the life they dreamed of. So let go of your excuses.

Get after your Goals and make them a reality.

See you for more Monday Motivation in 2014.

Dave Lambert

Oxygen Health & Fitness

Master this skill for Kiama Fitness success

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Time for another dose of Monday Motivation to kickstart your week. Today I’ve got a different topic to what I’d normally write about but it’s one I know a LOT of people could use help with – saying “no”.

We often feel pressure to do all kinds of things on top of our normal workload. We get hit up from every angle to participate in this, help with that and generally give whatever ounce of our spare time we have.

We think about things we should do, we think about things we want to do and we think about the things others expect us to do. All this thinking can drain you before you’ve even done anything! It creates anxiety, causes inaction and wastes whatever little time we had in the first place.

If you’re presented with an opportuntity that doesn’t align with you or your values remember it’s ok to say “no”. The world won’t end because of it.

Happiness is a choice, but it’s made up of lots of smaller little choices we make based on our wants,needs and desires.

It’s ok to say “no” because you don’t have time, even if you don’t know right at this moment if or when you’ll be more available.

It’s ok to say “no” even if you’ve already said yes, if you realise you weren’t being true to yourself. It’s way better to make the right decision late than to follow through with the wrong decision because you think you have to.

“Half the troubles of this life can be traced to saying yes too quickly and not saying no soon enough.” Josh Billings

I’ve recently said “no” to a few things myself lately. It caused me anxiety thinking about it, it was nerve wracking saying it, but it was a huge weight off my shoulders as soon as I followed through with my decision. I over commit myself to too many things sometimes and it often brings me undone.

A client of mine at Oxygen Health & Fitness introduced me to a great slang word his wife came up with to describe him. She called him a FOMO – Fear Of Missing Out. I reckon I’ve been guitly of that in the past and I know of heaps of people who are FOMO’s as well. Well I’m here to tell you that not only is it ok to say “no”, you’ll be much better off if you do.

If you’re anything like me, you’d rather do a few things but do them well than try to do a million things at once and do all of them poorly. I don’t want my reputation tarnished like that with anything I do. If I can’t commit, and give something my all, I’ll say “no” until such a time that I can.

Where you have to be careful is saying “no” to the right things. There’s no use telling yourself and everyone who’ll listen you want to lose weight and get fit if you never say “no” to that potato bake, hamburger or drinking session. If you really want something you’ll find a way, if not, you’ll find an excuse.

So take a look at your commitments, analyse your wants and needs and stay true to your values. Make decisions based on that and you” sleep easier at night.

It’s ok to say “no”.

Dave Lambert

Oxygen Health & Fitness

P.S – If you need help to make your Kiama Fitness goals a reality, request a Free Consultation now.

Oxygen Health & Fitness set to celebrate

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Hope you’re having a great start to your week. I’ve got the usual dose of Monday motivation for you and today’s topic is a really important one that I see way too many people ignore.

We’re all our own harshest critics and quick to identify when we’ve done the wrong thing, not followed through, fallen off track or failed altogether. That’s easy and most people have no trouble admitting to our faults.

Very few people are as good though at recognising when they’ve done the right thing, followed through with our plan of actions, stayed committed and achieved a level of success.

Failure to appreciate these small successes can lead us off track and de-motivate us to continue pushing forward when times get tough.

And there will be tough times, don’t kid yourself.

But if during these times you can remember the victories you’ve had along the way, the adrenalin and excitement you had at the time can spur you along to bigger and better things.

Tomorrow we celebrate Oxober. That’s the month I decided to launch a business that would inspire the community of Kiama to lead fitter, healthier lives.

There’s been plenty of hurdles, obstacles and roadblocks we’ve encountered along the way to making Oxygen Health & Fitness what it is today.

But you can be damn sure we’re gunna celebrate everything that is great about Oxygen over the next month of celebrations.

You should do the same with your Kiama fitness program to celebrate how far you’ve come. My guess is it will inspire you to further improvements that some day down the line you’ll be celebrating as well.

—
You can’t live without it!

A Quick look at Kiama Fitness Goals

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What’s been happening?

Kiama Boot camp charging ahead

Our Spring into Shape Boot camp entered Week 2 and with everyone adjusting to the new STRENGTH routine, medicine balls are getting closer and closer to the top of the gym wall. There’s also some more confident box jumpers starting to emerge but those thrusters at the end, no-one looks like they are doing those easy yet. I guess you could put those in the same category as our interval runs these past few weeks. Cudos to all those who have survived the endless list of hill runs lately like Best of Belvedere, Bland is Grand and Somerville Sprints.

Kiama Fitchicks on target or on holidays

Congratulations go out to our Fitchicks who today complete another 6 week block of programming. Some of our experienced Fitchicks continue to lift heavier weights with better technique than ever. As a result some of the girls like Ali Crofts, Deni Murray and Lisa Morris are looking slimmer and more toned than ever. Other special mentions must go to Megan Casey and Michelle Morunga for completing their first Fitchicks program with Moo recently completing 120kg deadlift for 6 reps! Wow, strong girl!

We’ve currntly got Tammy in Thailand, Leanne in Queenstown and Deni and Riley livin it up in New York. They have all commented on how they much they are looking forward to getting back to training when they return.

Weekly Wisdom

What’s coming up?

Friday 20th September 2013

Workout of the Month
6am Surf Beach

Saturday 21st September 2013

Smash Squad
6am Kiama High School

Only 9 days left tor register for $40

BossWomen – an inspiring Kiama Fitness Community

Oxygen TV – the launch of Kiama Fitness

Event central at Oxygen Health & Fitness

What’s Been Happening?

Winter Warrior Challenge hits halfway mark

Super Saturday World Cup Soccer

Touch Footy Team’s tight tussle

Bruce Borchardt

BioTrust Protein Powder – $45 per tub

Weekly Wisdom

What’s Coming Up?

Saturday 19th July

Wednesday 23rd July – Saturday 2nd August

Saturday 2nd August

Sunday 3rd August

Sunday August 24th

Saturday Nov 15th

Short & sharp Kiama fitness group update

What’s Been Happening?

Winter Warrior Challenge update

Super Saturday

Jess Williams

Weekly Wisdom

What’s Coming Up?

Friday 27th June

Saturday 28th June

Get your Kiama Fitness Program on track

Salmon to fuel your Kiama Fitness Program

Salmon & Soy Ginger Lentils with Baby Bok Choy

How to achieve your Kiama Fitness Goals in 2014

Master this skill for Kiama Fitness success

Oxygen Health & Fitness set to celebrate

A Quick look at Kiama Fitness Goals

Food Prep Hacks – Lazy Chicken Salad

Find Us on Brown St.

Kiama Gym Results