What I’ve got today is important for TWO reasons:

1.  Today is the 1st of March – the start of a new season
2.  Tomorrow is our Bi Monthly Kiama Group Fitness Assessment

So what.  Why does that matter?

Now is the time to……

Start Again

Look at nature:
Nothing stays the same.
Use change to your advantage.
Keep the things that matter.
Change the things that don’t.
Like a sporting champion.
Change a losing game.
Then start afresh.

“Go out as far as you can go and start from there.”  Albert Einstein (1879-1955)

 
Tomorrow’s Fitness Assessment is so important so you can re-assess and review where you’re at in regards to your health & fitness goals.

Everyone has goals or reasons why they train.

If you’re not assessing, you’re just guessing.

I’ll see you tomorrow,

1 OATS

Oats are low on the glycemic index, as they have a lot of fibre, which means that your body gets a steady stream–rather than a tide–of energy as carbohydrates gradually flow into your bloodstream. Oats also contain the energizing–and stress-lowering–B vitamin family, which helps transform carbs into usable energy.

2  COFFEE

Caffeine is what makes coffee the morning cup of ambition that it is; it’s caffeine that blocks a chemical called adenosine that otherwise interferes with energy-boosting neurotransmitters. So having that morning cuppa isn’t going to hurt you and can actually make you more productive at work. But remember, more than two cups of coffee per day can be counterproductive, since the initial high is followed by mild withdrawal symptoms, one of which is fatigue. Also, be sure to drink more water when drinking coffee, as caffeine acts as a mild diuretic.

3  LENTILS

Lentils provide both carbohydrates and protein, making them a great addition to any meal. They’re also a great source of fibre–which translates to a slow release of glucose–as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. And they’re low in fat and calories to boot. Some other good choices include chickpeas and kidney beans.

4  WATER

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you’re dehydrated, your cells receive nutrients for energy less efficiently, and your body can’t properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink 2L of water a day.

5  BANANAS

The sugar in bananas is an easily digested form of carbohydrate. Bananas also provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, potassium isn’t stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating.

6  TURKEY

Turkey contains an amino acid called tyrosine that, when digested, helps to manufacture the brain chemicals like dopamine. These “uppers” bring your brain to full attention, improving your mental function.

7  CHOCOLATE

Chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine, says a study in the Journal of Food Science. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, improve longevity, and increase sexual appetite. Chocolate does contain sugar and caffeine along with fat and calories, so consume in moderation and, when possible, opt for dark chocolate, which has the fewest calories and the most antioxidants.

8  STEAK

If you eat a strict low-fat diet, iron deficiency can develop. Iron is a component of the haemoglobin in red blood cells and is found in the myoglobin in muscles and other tissues. When iron levels are inadequate, the cells in your body slowly suffocate from lack of oxygen and burn carbohydrates inefficiently. Consequently, you feel sluggish, can’t concentrate, and are exhausted after minimal effort. As red meat is the most readily absorbed form of iron, treat yourself to a high-quality steak (skip the Quarter Pounder) once a week to maintain healthy iron stores.

9  ALMONDS

Not all fats are created equal. Saturated fats tend to make you lethargic by lowering the amount of circulating oxygen in your bloodstream. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s,that produce an alert mental state. Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and canola oil.

10  YOGURT

Research suggests that magnesium-rich foods such as yogurt can provide an energy boost. Magnesium activates enzymes that are important for protein and carbohydrate metabolism. Magnesium also helps in the release of energy by transferring the key phosphate molecule to adenosine triphosphate, the explosive energy source you use when you lift weights. Other low-fat dairy foods to make room for are low-fat cheese, skim milk, and low-fat cottage cheese.

On the topic of Referral Rewards, Oxygen member Kylie Starling used her Gift-a-Friend Voucher from last month’s newsletter to introduce her friend Kerry Philp.  Kerry utilised her FREE trial week, joined up as a member and then as a reward Kylie was gifted with a $40 Fruit & Veg delivery from Naturally Fresh.  Thanks Kylie!!

Check out the Referral Rewards page right now because the latest news is that next week is Bring a Friend Fortnight at Oxygen (January 18-30).  For all you Personal Training clients, that means FREE Personal Training sessions for YOU for every session one of your friends completes in the fortnight.  If they join up as well, YOU get even more rewards.

For all our Group Training clients, refer 3 friends that sign up in the fortnight and YOU get an entire month of Group Training FREE!  Refer 6 friends that join and that’s 2 months of Group Training FREE.  It’s WIN/WIN all around!

Be sure to also check our Business Associates page to see all the greatest deals from local Kiama businesses and exclusive bonuses and discounts for Oxygen Members.  Your Membership Cards are now ready and will be posted to you tomorrow.  Present your card at participating businesses to receive your bonus or discount and help keep the local economy going strong. If you would like to nominate your business as an Associate and you can offer Members a good incentive to utilise your product or service contact us at 4233 2963 or email info@oxygenfit.com.au

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 - 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!