Tuesday Tune In – How to Review your Kiama Fitness Program

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It’s that time of the week again to break up all this reading with some viewing.  This week’s episode of Oxygen TV is the final phase in the Goal Achievement process – Review.

This is a great way to assess what’s working well, what you’re struggling with and how you can continue to improve to achieve your long term goals.

This video covers a process we go through with our Kiama Fitness clients so if you feel like you’re not quite on track with everything, tune in to Oxygen TV to learn some cool new strategies.

A little Monday Motivation from your “Goal Setting” Kiama Fitness Trainer

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Some people may read the information below and think, yeah yeah, this Kiama Fitness Trainer has said this before – Goals bla bla bla… but today’s Monday Motivator is attached to that subject for very good reason.

In a few days we enter February. Usually by this stage, just one month after people have set their New Year’s Resolution, a staggering 80% have dropped off. Research by the University of Scranton shows that a mere 8% of people are successful in achieving their resolution! But…

People who make resolutions are ten times more likely to attain their goals than people who don’t explicitly make resolutions. So the stats measure up that firstly you gotta set the resolution. Then define the Goal further. Then make them S.M.A.R.T.  Goals need to be Specific, Measurable, Achievable, Realistic and Time Based.

You may have heard this before and it is great information. But…

Wanna know one of the first real steps to achieving them?

Write them down!

Goals are useless if it’s just information floating around your head. I don’t even care if you can remember the spiel in your head about how Specific, Measurable, Achievable, Realistic and Time Based your Goal is.

A written goal brings clarity and focus. It gives you a direction. And by rewriting your goals you not only reaffirm what your goals are.You may also find new insights that bring more clarity and focus to your goal and life.

A written goal is a powerful reminder that you can use to keep yourself on the right track when you feel stressed and may consider making hasty decisions.

“People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” — Brian Tracy

Which person are you?

Monday Motivation – Culture

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We have some bold and adventurous plans for Oxygen this year (I’m a real “plan” guy in case you didn’t know.) I’m also a friggen workhorse and when I determine my goals and a plan that goes with it I will work towards it tenaciously.

I read a lot of business books, and obviously health & fitness books. In both fields nothing great was ever accomplished without a very well thought out and structured plan. It’s something I enjoy doing with clients and even more so with my own fitness and business goals. But once a plan is in place, it’s time for action, time to pull the trigger.

I want to share with you my Long Term Vision for this Kiama Fitness business. 10 years from now…


Oxygen Kiama Fitness has transformed the lives of 1000 Kiama locals through our exercise and nutrition coaching programs. Oxygen Health & Fitness Studio is a high energy business with a group training focus. It has become known as “The 3rd Place” for Members outside of home and work and is recognised as the best fitness facility in the Illawarra and one of the top fitness business in Australia. Our programs, systems and fitness events are regarded worldwide and we network with the most succesful people in the fitness industry.

There’s going to be some BIG community events this year at Oxygen. Last year we had the Saddleback Smash, which is on again in October and there’s Challenge Week which will happen in March and October. Stay tuned for the Your Best Body Challenge and Push Ups for Charity events coming very soon.

Even if you can’t be involved, I’d love it if you could spread the word and help me on my Mission to transform the lives of 1000 Kiama locals.

We have developed a fantastic culture here at Oxygen. For those who truly embrace everything we have to offer it is absolutely life changing. There are more people out there in this community that want and need change but we need your help.

“Changing the attitude and behaviors of hundreds of thousands of people is very, very hard. Yet I came to see in my time at IBM that culture isn’t just one aspect of the game–it is the game.” Lou Gerstner in Who Says Elephants Can’t Dance

Kiama Personal Trainer Wins Major Award

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In case you missed it, a Kiama Fitness business won some major international recognition recently.

Oxygen Health & Fitness is part of a Mastermind group of fitness professionals that share ideas, strategies and systems for success. Each year there is a Member of the Year award and I was humbled to be one of 5 Finalists. They were looking for an inspiring story, implementation and success of the strategies we share. Over 150 fitness business owners throughout Australia and NZ voted and I was STOKED to have won!

I won $5000 towards the holiday of my choice, a full day business consulting with my two coaches to take this Kiama Personal Trainer to the next level AND I was interviewed by my one of my idols Sean Greeley. Sean was once recognised as one of the Top 10 Personal Trainers in America. He has teamed up with marketing expert Eric Ruth and they consult to fit biz owners worldwide through his company NPE which was listed #131 on the INC 500 List of Fastest Growing Companies in America. That’s NO MEAN FEAT!

Sean Greeley, Dave Lambert and Eric Ruth

The interview I had with Sean will be sent out to over 250 fitness business owners throughout the US, Canada and Europe.

If you care to read more about my story there are several links here:

Oxygen’s Kiama Independent Article:

http://www.kiamaindependent.com.au/article/davids_strengths_recognised_with_award/

The NPE blog post about me:

http://www.fitnessmarketingmuscle.com/aussie-member-of-the-year-awards-2010/

And if you have 20 minutes to spare some time this week you can watch my presentation that WON me the award at the link below:

http://www.fitnessmarketingadvice.com/and-the-ffp-member-of-the-year-is/

Thanks again to EVERYONE who has helped me out especially Cass, I couldn’t have done any of this without her, but I also couldn’t have created this Kiama Fitness business without YOU.

Dave

PS -  OXOBER  is only days away. Congrats to everyone who participated in this morning’s Touch Footy game. 11-a-side was awesome let’s do it all again on Sunday at 3pm before the big game, the NRL Grand Final.

Upcoming events and the best way to stay warm…

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Being a few weeks into Winter now, the weathers obviously getting cooler.  It’s not that bad, I mean we don’t live in Melbourne but the coldest is still to come I suppose.

I’m constantly amazed at how exercise raises your core body temperature, in particular running.  For instance, this morning we all walked over to the Harbour to start our Interval Run wearing hoodies, jumpers and multiple layers. I actually thought this was going to be a Kiama fitness session where we kept the jumper on for the whole session, but surprised as I was by 10 mins into the session everyone was running around in their singlets.

So, not only is exercise a great way to stay warm this Winter, but running in particular.  It’s one of the best fat burners and quickest ways to increase your fitness.  And there are many great running events you can be part of.

One of those, the largest running event in the world, is the City2Surf.  In its 40th year, the 14km journey is held on 8th August and is one event not to be missed.

Everyone from elite runners to joggers, walkers and mums with prams take part.  Oxygen is taking a bus to the event and I encourage everyone to get on board and register today.

If you’ve ever thought about doing it, have done it, did it years ago, whatever – click this link to register today: http://city2surf.sunherald.com.au/

Today is the deadline for the Early Bird entries, so no only do you save yourself $10 but the hassle of having to collect your bib and timing chip in Sydney.  Register today and they’ll post it to you.

In order to properly prepare for this, we are starting a Saturday Runners group to improve our distance.  Our first run starts this Saturday 12th June at 6am.  We have 8 weeks to get prepared.

Register today and I’ll see you on Saturday.

In other news, Monday 14th June is a public holiday and there will be no classes.

Wednesday 16th June at 6am is our State of Origin II rematch.  To be specific it is “Town of Residence” and the people of Kiama will take on the Rest of the World in a game of Touch footy over at Black Beach. Fitness games in Kiama, gotta love it.

The Big Game - Town of Residence

So in summary, you gotta run to stay warm and we’ve got plenty of that down at Oxygen.  Come get some!

APOLA Conference in Kiama

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Oxygen was asked to conduct a Core Fitness Session for the Lifeguards Workshop at the Australian Professional Ocean Lifeguards Association (APOLA) National Conference held at The Pavilion Kiama – 29 April 2010.

Australian Lifeguard of the Year Andy Mole consulted with Oxygen’s up and coming Personal Trainer, and Lifeguard, Ali Day regarding our availability for the 3 day National Conference.

We were then invited to present a practical workshop on “Lifeguard Fitness – Maintaining Core Strength”.  The workshop was well received by all, and we even had some of the lifeguards from TV’s “Bondi Rescue” stay back after the session to share their feedback, stories and a few laughs as well.

Kiama Fitness Group In the Spotlight

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Seems as though we’re attracting a lot of attention lately at Oxygen Health & Fitness. With record numbers still turning out for our morning Kiama Boot Camp Classes, plenty of good feedback from local residents and business owners, plus the ongoing enquiries I had a feeling we were doing ok.

Now there’s even extra attention throughout the region as the below photo demonstrates. The group pictured here in Orange at our very own Hindmarsh Park training grounds in Kiama is none other than the Wests Tigers Rugby League team. As well as they may be playing on the field at the moment, they just couldn’t seem to match you guys with the Boxing rounds you’ve been smashing out lately. It certainly was interesting to see the methods and training protocols the Personal Trainers were using with these professional athletes and it reinforced to me just how fit and committed our Oxygen members are.

Wests Tigers in action. They might have Marshall, Tuqiri, Farrah but I'd still rather have Starling, Philp and Miller on my side...

On the topic of attention, as a Kiama Personal Trainer I was interviewed last week by the Illawarra Mercury about “ways to stay motivated through the cooler months”. This article will be published next Wednesday with photographs from TONIGHT’S Interval Run session. The photographer is coming down for 6pm tonight so I ask everyone to turn out in force with your Oxygen shirt or singlet on. When you consider there’s no Saturday Boxing session and no classes AT ALL on Monday, you’re gunna need tonight’s session to get a head start on all those Easter eggs and Hot Cross Buns that’ll be consumed this weekend!
So in summary, you’re as fit as a professional footballer, I‘m proud of you and you need to get to class tonight to make up for the Easter calories! Happy Easter from all of us at Oxygen Kiama, drive safe this looooong weekend and don’t forget Stretch 6am tomorrow morning then no classes until next Tuesday.

How to Keep Your Cool with Fitness Training in Kiama

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Being the last week of summer we’re obviously looking at lower temperatures over the next 6 months.  I’ve had a few clients, friends and even curious onlookers ask me what we do in the cooler conditions of autumn and winter.

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

New Year's Resolutions Gain Momentum with Kiama Fitness Group

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It happens every year – the clock strikes midnight on December 31st and billions around the world pledge to get fit, lose weight, eat healthier and improve ourselves generally.

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!

Week 1 Bonuses at Oxygen

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Happy New Year!  Welcome back to Oxygen Health & Fitness for 2010.

Training is underway again for both Group Training classes as well as Personal Training sessions and we are very excited about the year ahead. If you received our Newsletter in the mail at Xmas time don’t forget to utilise the Bring a Friend Gift Certificate before it expires 31st January. What a perfect way to get your friends started on a health & fitness program.

Most of our clients know of our Trainer Alix Henniker.  Alix is a multi talented young woman who amongst juggling a career as a Personal Trainer and Solicitor, has now qualified for training to become a Police Prosecutor.  Along with this Alix has been selected to appear in the upcoming TV series “The Recruits” which sees rookies entering the Police Academy in Goulburn.

Alix Henniker

Alix Henniker - The Recruit

The Recruits Production Manager has requested to film Alix at work doing what she does best for Oxygen.  So, with that in mind we have decided to put on a BONUS workout this Friday at 5:30pm – 6pm as our New Year gift to you.  It’s a good chance to get an extra session to start your year and you may even get your mug on TV!

It would be a huge favour to Alix and some great publicity for Oxygen if we could get as many people as possible for the session.  Members, non members, wives, husbands, friends, whoever – if they have any interest in doing a good deed and kickstarting their health and fitness for 2010 then please email or call us asap (4233 2963) to confirm your spot.

There has been a slight tweak to our Group Training Timetable this year with a re-arrangement of 6pm sessions and also the addition of a CORE class for our 6am Bootcampers.  Keep an eye out for additional classes being added at 7:30am for our Heart Health crew, 9:30am for the Mums and Shiftworkers and also afternoon classes for the Kids.  We’ll have Oxygen shirts running around all day long by the end of the year.

Just on that note, be sure to add your comments at the bottom of this blog post for anything you’d like to see added to our schedule for 2010 (be that timeslots, class types etc).

As for Week 1, we have seen some good numbers in attendance.  With a few people still on holidays and a tonne of people with New Year’s Resolutions to be fit, health and lose weight, January and February should mean busy times ahead.

On the topic of resolutions and being fit, did you know there are 5 key components to a successful exercise program?  One of those important steps is to assess where you are at right now.  It’s one thing to know where you want to go but if you don’t know where you are right now how can you measure your improvements?  Oxygen has the answer…

Fitness Age testing takes girth measurements all over your body – weight, strength testing, abdominal endurance, cardiovascular and flexibility assessments and calculates your Body Age, Strength Age, Cardio Age, Flexibility Age as well as an overall Fitness Age.  Oxygen conducts Group Fitness Age testing on the first Saturday of every month at 6:30am before Boxing.

For those of you who have already done Fitness Age testing before, you need to reassess to see if you have improved.  For those who have never completed Fitness Age testing, I highly recommend you participate.  It’s that perfect time of year to record your assessment so that you have a roadmap for where you need to get to in terms of fitness and health in 2010.

Good luck, train hard and may all your wishes come true in 2010.

Regards,

Dave Lambert

P.S – Don’t forget to leave your comments below to tell us what you’d like to see from Oxygen in 2010.  You may even want to publicly declare your health and fitness goals via this blog to keep yourself accountable.  Don’t laugh about it, it works!

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