Kiama High School Archives - Oxygen Health & Fitness

Oxygen Health & Fitness on the global stage

Welcome to another Oxygen Health & Fitness Weekly Wrap. Today marks the 1st of OXOBER, not October, and this is the month where lots of exciting events happen at Oxygen Health & Fitness Kiama.

There’s a couple of short weeks coming up with a Public Holiday next Monday and a very exciting event for me starting tomorrow. This event, called Mega Training, is the World’s Number One Event for Fitness Business Owners. This three week world tour held in Orlando USA, Sydney Australia and London England is hosted by NPE, a US Company that has been 5 times listed on the INC 500 List of fastest growing privately owned US enterprises.

Since 2009 I have been received Coaching from NPE and they gave me the confidence to start Oxygen Health & Fitness. Through their systems, tools and coaching I was able to create an award winning Kiama fitness business that saw me crowned the 2010 NPE Member of the Year, something that changed my life and that which I am very proud of. (Click here to read about Oxygen’s major award.)

Last year I was privileged to be a Presenter on stage to hundreds of Australia’s best fitness business owners and this year I am excited to be there as an NPE

Asia-Pacific Staff Member. The past few months I have been working as a Part Time Success Coach helping clients across the world implement systems and processes to help them run their business. Through the use of Skype, the internet and several software platforms, Oxygen is impacting the fitness industry on a global stage.

Click here to watch a quick video on the amazing history of NPE.

(If you scroll down to The Success Coach Team you’ll see my Staff Profile.)

I always come away from these events super pumped and with Challenge Week and Oxygen’s 5th Birthday just around the corner, I’m excited for the month ahead.

In the meantime, I’ll be away Thursday, Friday and Saturday but fear not, Traci will be holding the fort while I’m gone.

Check out the latest Weekly Wrap below.

Dave Lambert

Oxygen Health & Fitness

What’s Been Happening?

Super Saturday Classic

The latest installment of Super Saturday saw us down at Surf Beach Kiama for a short sharp session. In a sessions that was a little bit “surf n turf”, we performed two 9 minute workouts combing cardio and resistance training.

The first workout was a combo of forward plyometric leaps on the sand, dumbbell rows and push ups and the second one involved sprints on the grass with dumbbell push press and TRX pull ups. 18 minutes of intensity was another great start to our Saturday and who could forget the coffee and good company afterwards.

21 Day Nutrition Challenge

Oxygen Health & Fitness Members wrapped up a 21 Day challenge that saw them introduced to the 10 Rules of Precision Nutrition. They were required to write down their food intake and post it to our private forum every day for accountability.

As with most things, there was some dropoff from some people who started with high motivation but overall there were some consistent performers who did well sticking to the task.

There are a number of new 21 day Challenges that are more customised to certain goals and now that everyone understands the basics, these optional challenges will be available to start post Challenge Week.

The idea of 21 days is based upon the overwhelming evidence that it takes 21 times to create a habit. These challenges are short term enough to help people maintain motivation and create new habits that will get them closer to their desired goals.

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Strength Sessions

We’re into Week 5 of our programs for Fit Chicks Club Kiama and Spartan Training Club Kiama and most people have either hit or are very close to hitting their targets. Next week is the final week so if you’re close to a goal, let me know and we’ll try to organise for you to do that particular lift early on in the session whilst you’re fairly fresh.

Just a reminder also that with the change of Seasons and warmer weather, make sure you are well hydrated before sessions, sip plenty of fluids during training and refuel and recover properly afterwards.

We often set up some of our strength sessions outside in the shade on hot days and I have also designed some Kiama strength & conditioning programs that utilise the great outdoors in places like Surf Beach and Chapman Oval so keep an eye out for these over the warmer months.

Conditioning Sessions

We’ve recently changed the format of our Conditioning sessions and received some great feedback. Normally we have been using a typical Tabata type protocol of 20 seconds work 10 seconds rest. Lately though we have moved to a much longer working set anywhere from 6-10 minutes but each station using a rep based goal for example 60 skips or 15 kettlebell swings.

Participants have been keeping an eye on how many full rounds of the circuit they are getting through in the allotted time and then trying to beat that in corresponding sets. It’s a welcome change and a great way for people of all fitness levels to push hard or back off when they need to.

We’ll be using a similar technique, called Escalating Density Training, in some upcoming FitChicksClub Kiama and Spartan Kiama programs before the end of the year.

Challenge Week preparations complete

I was excited to complete all my Session Plans yesterday for the upcoming Oxygen Challenge Week due to start Monday 13th Oxober. Each Challenge Week requires A LOT of thought and this time round was probably one of the tougher ones to devise given the changes to Oxygen these past 6 months and the number of Members available.

However I am pleased to say there are some great new session plans, with a few tweaks to some old classic challenges and some brand new ones entirely. The sessions are based on smaller numbers per Team but having said that, this Series more than ever, will require consistently high attendance. No excuses.

Challenge Week will wrap up with Oxygen Health & Fitness’ 5th Birthday at Seabreeze Dining on Saturday 18th Oxober. Contact us to secure your place.

Jamie Williams

Jamie is a long time client who understands the importance of hard work and pushing the body to improve. Along with running, riding and swimming every week as part of his maintenance training for next year’s Hawaii Ironman, Jamie is part of our 6am Spartan group and always attends Stretch each week to maintain tissue quality and stay injury free.

This is a good lesson to everyone that Stretching/Foam Rolling and Recovery techniques are AS IMPORTANT as all the intense sessions you complete each week. Those that attend Friday Stretch automatically gain 1 Performance Point just for being there.

Jamie also attended Conditioning this week which was enough to pip him above everyone else to claim this week’s title of Member of the Week. Well done Jamie and enjoy your Williams family holiday to Hawaii next week.

Weekly Wisdom

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What’s Coming Up?

Whats Coming Up Logo

2nd/3rd/4th Oxober

NPE MEGA TRAINING

World’s #1 Event for Fitness Business Leaders

Novotel Brighton Beach Sydney

Saturday 4th Oxober

Spotlight

SUPER SATURDAY

7:30am

Surf Beach

Monday 6th Oxober

Spotlight

NO SESSIONS

6am FitChicks and 6pm Conditioning cancelled

Tuesday 7th Oxober

Spotlight

TARGETS WEEK

Final week of your Program, time to reach those Goals.

Monday 13th Oxober

Spotlight

CHALLENGE WEEK SERIES 9

6am

Kiama High School

Saturday 18th Oxober

Spotlight

OXYGEN’S 5TH BIRTHDAY

7pm

Seabreeze Dining

Saturday 15th November

Spotlight

TOUGH MUDDER SYDNEY

8am Southern Highlands

Join our Team here.

Oxygen Health & Fitness Weekly Wrap is back

What’s Been Happening?

Winter Warrior Challenge kicks off for 2014

In it’s third year now, the Winter Warrior Challenge was designed to be a way to keep clients motivated and accountable over the colder months. In years gone by we operated entirely outdoors so having a competition or challenge was a great way of keeping people focused. Although we run strength training sessions at Kiama High School now, we obviously still have Conditioning and Super Saturdays outdoors and the challenge itself is a simple yet effective one regardless of the weather coming up.

The Winter Warrior Challenge is a great way to focus on the Process of training (ie how often will I train and what sessions will I attend specifically) vs the Outcome of training (I want to lose 5kg, tone up my stomach and fit into my skinny jeans etc.).

So, here’s how it works:

Winter is 13 Weeks (we’re into Week 2 now.)

Determine what is a realistic training schedule for you to commit to. For example, you may determine you can Mon-Thurs night plus Super Saturday.

Great, that’s a total of 5 sessions per week.

5 sessions per week x 13 weeks of Winter. That is 65.

Determine if you will be having any time away during Winter. It might be work related, holidays, anything. Subtract those days off your tally. For example, you may be going away for a work conference for 5 days. Now your total is 60.

Finally you may want to allow for the occasional slip up so you don’t feel totally defeated if you miss a session here or there due to work/illness/laziness. 3-5 slip ups over 13 weeks wouldn’t be a bad result if you complete 60 sessions.So, if we allow for say 4 slip ups, your final Winter Warrior Target would be 56.

Done. See how easy that was?

Now write that number 56 down in red pen in a big circle in your diary or a calendar on Saturday August 31st. Each time you complete a session write a 1 in a big red circle, then a 2 in a big red circle etc and just keep inching your way to the total.

If you’re on Social Media “check in” every Saturday and report on your session tally to help stay accountable.

Those that reach their target AND report weekly on their progress will win a free breakfast at The Brooding Italian.

New Programs for FitChicks and Spartan

After the chaos of Crossfit Kiama for three weeks, our strength training Programming returns to a more traditional approach over the Winter months. Rather than a 6 week block, our programs for Kiama Fit Chicks Club and Spartan Training Club Kiama will be periodised into 3 four week blocks that will see us through til Spring.

The first month has a focus on strength for 5 rep sets. This week starts off with moderate weights which allows us all to really focus in on technique and gain some confidence on some of the big compound movements. Really pay attention to the cues we give to ensure you gain the most you can out of each rep whilst also ensuring your own safety.

The volume of these sessions are probably a little less than we are used to but the focus is on good quality work. The sessions are probably around 40 minutes including some tough finishers.

Over the course of this month we will aim to increase weight almost every session and then by July we’ll be onto something different entirely.

Kayla Wrigley

I’m so pleased that this girl took me up on my invite to try out FitChicks! Since early April she has surprised herself and many other with her ability to lift heavy and push hard. During her final week of crossfit programming she belted out rapid fire power cleans, a ton of burpees and plenty of reps on the dreaded sled to rack up the most Performance Points and pip her FitChick buddy Lorien by 1 point. Well done Kayla, you’re our Member of the Week.

Bosu’s For Sale

We’re clearing out one of our storage sheds at Kiama High and offloading BOSU’s cheap. Purchase a brand new one (ONE available still in it’s packaging) for $160 or buy a used one for just $80 (7 available).

Weekly Wisdom

Friday 13th June

STRETCH

6am Kiama High School

GOAL SETTING CONSULTATION

7am The Brooding Italian

Saturday 14th June

SUPER SATURDAY

730am Surf Beach

Monday 16th June

TOWN OF ORIGIN GAME II

6pm Surf Beach

Kiama Bootcamp continues to thrive

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What’s been happening?
City2Surf

We’ve talked about it a lot lately, but it’s worth another mention here because it’s a BIG deal. We had 18 members that took on the World’s Largest Fun Run, City2Surf, with everyone from experienced runners like Geoff McIntyre and Jill Files to debutants likes Erin Allen, Linda Kleemann, Jess Toland, Naomi Connelly, Claire Osborne and Amber Turnbull.
It was an inspiring day with everyone over the moon about their achievements. Congrats to those Rookies who proved to themselves what they are capable of and special mention to Geoff McIntyre and Jill Files who qualified for the Red Group with sub 70 minute times.

Kiama Fit Chicks revolution continues

We kicked off another Fitchicks timeslot yesterday with the start of our 4pm Tuesday/Thursday group. A couple of our 7pm girls have switched to this earlier time and we also have a few rookies who at the time of writing this are currently in intensive care with delayed onset muscle soreness! All our fitchicks groups have started a new program this week which was likely to shock the bodies. However these new rookies were always on a hiding to nothing. The good news though, these girls are going to improve fast and develop a thirst for good hard strength and conditioning when they see and feel the changes to their bodies.

New STRENGTH Program at Kiama Boot Camp

Jill created a great new STRENGTH program this week which changes the focus from lifting for longer (ie 20 sec to 30 sec to 40 sec) to lifting heavier. She’s taken a leaf out of the Fitchicks regime of progressively lifting a little bit more weight each week. So over the next three weeks the timer will stay for 20 secs work with 10 sec rest but we encourage everyone to try and add just an extra 1.25kg plate to each end of the barbell to test yourself.

Winter Warriors

Our top 10 scoring clients are as follows:

1. Deni Murray
2. Claire Osborne
3. Susan Hawley
4. Tammy Langlois
5. Lisa Morris
6. Rylee Cole
7. Erin Allen
8. Linda Kleemann
9. Naomi Connelly
10. Deb Chatfield, Lisa Smith

Keep up the fantastic effort. Your consistency will bring you results.

Weekly Wisdom

What’s coming up?

Friday 16th August

Workout of the Month

6am Kiama High School

The intense new “Sickening Sixty” workout was unveiled last Friday with 60 skips, 60m run and 60 reps (consisting of 20 push ups, 20 jump lunges and 20 pull ups.) This Friday you get a chance to improve your time and take your fitness to another level.

Saturday 17th August

Running Road Trip

6.00am Surf Beach

An event we’ve done several times before, the Running Road Trip is back on the agenda this Saturday. There’s an element of mystery to it but what I can tell you its about an 8km run and we should be done and back in Kiama by 8.30am.

BOXING cancelled
Due to the Running Road Trip and us being understaffed this weekend there will be none of the usual Saturday antics at Surf Beach. Sorry!

Saddleback Smash

13th October 2013

8am Saddleback Mountain Road at Kiama High School

Early bird registrations close 31st August so click here to register. Remember to recruit your friends and family to participate in this great Kiama Community event. All proceeds go to Kiama Rotary to help them continue the valuable service they provide to our community. Oxygen Health & Fitness are offering all registered participants access to free Smash training with us on Saturday mornings commencing 31st August. You don’t have to be an Oxygen member to take advantage of the training you just need to sign up and take part.

Group Consultation

The successful Group Consultations we’ve been having on Friday mornings at 7am will be transferred to Monday next week. It may not stay at that time and day but we are playing around with it to see what works best. If you would like to book in for Monday 19th August at 7.15am click here.

Oxygen Health & Fitness on the global stage

What’s Been Happening?

Super Saturday Classic

21 Day Nutrition Challenge

Strength Sessions

Conditioning Sessions

Challenge Week preparations complete

Jamie Williams

Weekly Wisdom

What’s Coming Up?

2nd/3rd/4th Oxober

Saturday 4th Oxober

Monday 6th Oxober

Tuesday 7th Oxober

Monday 13th Oxober

Saturday 18th Oxober

Saturday 15th November

Oxygen Health & Fitness Weekly Wrap is back

What’s Been Happening?

Winter Warrior Challenge kicks off for 2014

New Programs for FitChicks and Spartan

Kayla Wrigley

Bosu’s For Sale

Weekly Wisdom

Friday 13th June

Saturday 14th June

Monday 16th June

Kiama Bootcamp continues to thrive

Food Prep Hacks – Lazy Chicken Salad

Find Us on Brown St.

Kiama Gym Results