Oxygen Health & Fitness

Kiama Boot Camp enters the Commonwealth Games

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Welcome to the latest Oxygen Health & Fitness Weekly Wrap. This is the event we’ve been training our entire lives for – the Oxywealth Games. Kiama Boot Camp just started a week and a half of novelty training sessions that coincides with the Commonwealth Games. There’s been a heap of fun sessions already as well as some hard work as usual. There’s still another 11 sessions to go so fire up, get that competitive spirit and have some fun with us next week.

 
Read on for this week’s wrap!
 
Dave Lambert
Oxygen Health & Fitness

What’s Been Happening?

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Winter Warrior Challenge past halfway

Week 7 of the 13 week Winter Warrior Challenge saw a week full of solid attendances again after lower averages the week before. This Kiama Personal Trainer racked up another 5 sessions meaning my tally has inched up to 42/77.

 If your personal tally is a little behind schedule, the next week of fun and games gives you a great chance to catch up. Many of our clients will be racking up on average 7-10 sessions over the next week with some going for the full 11!
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Oxywealth Games begins

It all kicked off on Wednesday morning with 5 different games of Table Tennis going at any one time. There was a bit of trash talking in the lead up about who was going to beat who, by how much and who would take the God Medal. The hour provided about 4 or 5 games for each participant and it ended up pretty even in the end between 3 or 4 people who managed about 4 wins from their 5 games. There were plenty of great rallies, tons of smiles and a great energy to kick off our Games campaign in style.
 
Since then there has been a range of activities. The Weightlifting Event saw the Gold Medal in the Clean & Jerk going to a 90kg lift in the Mens and a 52.5kg in the Womens. Rugby 7’s saw an entertaining game despite small numbers. a 4 all draw made for a close contest with a few razzle-dazzle tries putting the icing on the cake.
Squash saw 4 different match ups where the participants took each other on in 4 separate games over the hour. The Powerlifting event was one exercise – the Bench Press. We worked our way up from a lightweight with plenty of reps to the point where the weight was heavy and everyone pushed for their 1RM (1 Rep Maximum).
 
Here’s some of the action below.
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Fit Chicks Club Kiama Updates
For the latest FitChicks Insider VIP Newsletter visit the blog here
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Spartan Training Club Kiama Updates
For the latest Spartan Insider VIP Newsletter visit the blog here
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 Leanne Williams

This week’s award goes to someone who has one the Member of the Week, Member of the Month and even the Member of the Year before! She’s a competitor regardless of what exercise or activity you put to her, be it strength,cardio or flexibility. She racked up a heap of Performance Points in the past week narrowly pipping one of her fellow FitChicks and her husband Jamie to claim another Member of the Week Award. Apart from her impressive athletic ability, Leanne is one of the most friendly, respectful and appreciative Kiama Boot Camp Members we have ever had at Oxygen. Well done Leanne, you’re a pleasure to train!

 

Weekly Wisdom

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 Saturday 26th July

BOXING
7:30am

Surf Beach

Spotlight

Monday 28th July

SQUASH

6am Gerringong Hotel

Spotlight

WEIGHTLIFTING
630pm
Kiama High School
Spotlight

Tuesday 29th July

NETBALL
6am
Kiama Leisure Centre
Spotlight
RUGBY 7’s
630pm
Chittick Oval
Spotlight
Wednesday 30th July
TRACK & FIELD
6am
Kiama Leisure Centre Fields
Spotlight
POWERLIFTING
630pm
Kiama High School
Spotlight

Thursday 31st July

HOCKEY
6am
Kiama Leisure Centre
Spotlight
TABLE TENNIS
630pm
Kiama Masonic Hall
Spotlight

Friday 1st August

GYMNASTICS
6am
Kiama High School
Spotlight

Saturday 2nd August

BAREFOOT BOWLS
Kiama Bowling Club 3pm
Spotlight

Sunday 3rd August

JAMBEROO TOUCH GRAND FINAL DAY

10am Kevin Walsh Oval

Spotlight

 

Sunday August 24th

SYDNEY TOWER
STAIR CHALLENGE

9am Sydney Tower

Spotlight

 

Saturday Nov 15th

TOUGH MUDDER
SOUTHERN HIGHLANDS

8am Wingelo

Spotlight

New Year’s Resolution Tips from a Kiama Personal Trainer

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Welcome to a New Year of Monday Motivators with Oxygen Health & Fitness. I hope 2014 is a prosperous year for you and that these emails play a part in keeping you on track towards everything you set out to achieve this year.

Today’s topic is obvious. It’s always easy for me to write at this time of year when people have New Year’s Resolutions, high hopes and plenty of motivation. So if that’s the case, if everyone is running around on the happy juice full of motivation then why is that a staggering 88% (according to the research) of people don’t reach their New Year’s Resolutions?

Lots of reasons to be honest but one that I see time and time again as a Kiama Personal Trainer is a lack of accountability.
Without accountability there is no mechanism to encourage compliance. Our natural tendency is to NOT do whatever the resolution is…otherwise we wouldn’t need to “resolve” to do it in the first place.

If you don’t find some way to force yourself to follow through with a promise or resolution you have committed yourself to, you’re never going to do it. Not consistently anyway.

No consistency equals no progress.

No progress equals no results.

When other people not only know about your health & fitness goals but actually have a genuine interest in seeing you succeed, THAT is when you have accountability. When you have accountability you have the best possible chance of succeeding in the long term.And you MUST see this as long term.

Health & fitness is what I call a non negotiable for the rest of your life, not a New Year quick fix.

If you truly believe that, that this year you commit to health & fitness for the long term, you will realise that there will be ups and downs in your motivation to stick to it. If there’s ONE thing that will help you above all to stay motivated long term, it’s accountability.

Oxygen Health & Fitness is a community of supportive, like-minded people that keeps clients accountable and helps to make health & fitness a priority in life.

If you need accountability in 2014 contact us to get on track and stay there!

Are you getting your Saddleback Smash training in?

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Hey there it’s your Kiama Personal Trainer with a little Monday Motivation to kick off your week.

Over the weekend we saw a change in the weather as we experienced a few showers and overcast conditions. It certainly wasn’t the worst conditions, in fact, overall it was pretty nice. However because we’ve been spoilt through Winter with unusually warm weather and sunshine, Saturday mornings rain and mist kept a few regular exercisers buried under the doona.

Last week we had 30 participants keen and raring to go for Saddleback Smash training. The Smash Squad know that getting some serious training in for Australia’s Toughest Fun Run will definitely serve them well in 4 weeks time when the event is on.

This week though, the weather turned sour (only slightly) and bam! 30 participants dropped down to 8!

Now I know it wasn’t very nice outside, there was a misty rain and we were soaked within a few minutes of running. It wasn’t the most enjoyable run I’ve ever done but we got out there and did the work required anyway.

Mission accomplished.

But there were plenty of people who didn’t show.

Scaredy cats.

Softies.

Wimps.

Fired up?

Good.

See you this Saturday and you can slip a few swear words at me as you run up Hell Hill.

“You can’t get much done in life if you only work on the days when you feel good.”
Jerry West

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Outdoor Fitness in Kiama

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Smash Squad has begun

Last Saturday saw a huge turnout for the first of six weeks in preparation for Australia’s toughest Fun Run. We went and tackled the final 1km stretch of the course which includes the infamous Hell Hill. It was as brutal as ever but we will certainly build confidence by practicing that final hurdle each week while simultaneously increasing our distance. If you are doing Saddleback Smash, which I expect you all will be, join us for training each Saturday or you’re in for a world of pain come Sunday 13th October.

Outdoor fitness in Kiama Spring has sprung and it signals a change of venue for training sessions:

  • INTERVAL RUNS start from Hindmarsh park
  • BOXING sessions will be held at Surf beach
  • STRENGTH sessions will continue at Kiama High School outside
  • Fridays Workout of the Month will change venues each month with September being held at Surf Beach
In the event of wet weather Kiama High School will be our Plan B.
I have had a few members enquire about whether we would be training outdoors again so I hope these changes answers that question. As much as we’d like to conduct all sessions outside the logistics of moving all the strength equipment is a logistical nightmare. There are also safety issues, council regulations and local residents to consider. At the end of the day we’ll be judged on the results we deliver  to clients and its our programming and equipment that will best help you achieve your strength goals, not the beautiful views.
Winter Warriors announced Congratulations to the following members that completed an average of 6+ sessions per week through winter, a new training singlet is coming your way:  Lisa Morris,  Erin Allen,  Linda Kleemann

The members who achieved an amazing 7+ Kiama Boot camp sessions per week and earned a remedial massage for their efforts are: Susan Hawley, Claire Osborne, Tammy Langlois, Deni Murray

Weekly Wisdom

 

 

What’s coming up?

Friday 6th September 2013
Workout of the Month 6am Surf Beach


Saddleback Smash Early Bird closes 5pm

Saturday 7th September 2013

Smash Squad week 2
6am Kiama High School

 
Boxing
7.30am Surf Beach

 

Sunday 8th Sept

Husky half Marathon
Good Luck to all our competitors

 

Monday 9th September

Challenge Week Boot Camp begins

Kiama Personal Trainer says adopt an attitude of gratitude

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It’s nearly here. That’s right, hold on, hang in there, it’s not far away!

Not that we’ve had anything to complain about though right? This will have to go down as one of the most pleasant Winters I can remember. Sure there have been the odd cold morning and the temperature does drop once that sun goes down in the afternoon. But you gotta appreciate the hand we’ve been dealt.

That’s what today’s post is all about, a little know human quality called Gratitude.

I learnt this little tip, in fact a few little tips, a few years ago that I’ve since moulded into one little ritual that  I do at the end of my day. I don’t do it every day, but I sihould because on the days I do it I feel much happier, less stressed and I go to sleep much easier at night because of it.

The two “tips” I’ve put together is a 5 min Daily Review and a 2 min Gratitude Session. The review started off as more of a business task to help me get a scope on how much productive work I did in my average day as a Kiama fitness business owner. Over time, it has started to include “did I complete my planned exercise sessions” did I dirnk 3L of water today” and many other non-business related items.

The 2 min of gratitude was something I read about several times and I even had a client at the time who was practising this regimen. It sounded a bit “hippy” to me at first but I decided to try it out for myself and see. It made sense to tack it onto the end of this daily review I was doing anyway.

I know what you might be thinking, why bother? What difference will it make in my life?

Being gratfeul for what you have is powerful because it reminds you of all the positives in your life.

It can turn supposedly “bad” things into “good” things.

Having problems at work? Be grateful you have a job.

Having challenges in a certain area of yor life? Be grateful your lifes not boring. Challenges are something you can learn from to become a stronger person.

When it’s not a particularly nice day of weather, I’m grateful we live in Kiama where days like we had over the weekend are more often the norm. Never take that for granted. You could live in the UK where you’d be lucky to ever see the sun.

When I’m exercising and it hurts (and don’t kid yourself it hurts me too) I try to tell myself that I’m lucky that I’m  stuck under a heavy squat bar. What if I was in a wheelchair? I should appreciate that I’m active, I can head down the beach  for surf or run around with my mates and play sport.

When I’m swamped with my own work and I’m not having a particularly enjoyable day I remind myself  in my job as a Kiama Personal Trainer I get to help people become the best version of themselves.  It keeps me active. It’s fun. I change people’s lives. How many people can honestly say that?

So the next time you’re having a little moment with yourself and feeling like it’s all a bit too hard, the world’s against you, it’s not fair, maybe try a liittle gratitude on for style. It might just help you put things in perspective a bit better.

“When it comes to life the critical thing is whether you take things for granted or take them with gratitude.” Gilbert K Chesterton

Today I’m grateful for a wonderful stable of clients I have at Oxygen Health & Fitness and the effort they contunally put in. It seriously amazes me. I’m also grateful for the momentum that’s gathering for Australia’s Toughest Fun Run – Saddleback Smash.

Early Bird Registrations end this weekend so get on over and register at this website

 

Kiama small group training clients achieving great results

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What’s been happening?

Running Road Trip
Last Saturday we ventured north for a change of scenery and ran an 8.5km loop from Shellharbour to Warilla Surf Club and back. The run was good in that it provided some different views to what we’ve experienced over the past few months of City2Surf training. The landscape as we ran around Barrack Point in particular was a highlight but I am going to be biased and say it still doesn’t top the scenery we take for granted in Kiama every day!

After the run it was great to relax with everyone as we enjoyed a nice breakfast whilst soaking up the sun.

Be sure to join us on the next Running Road Trip later in the year.

 

 

Spartans tackle TWO new programs

I introduced my Kiama Spartan Training Club buddies to a new program this week which sees them training on a two day split. This means they will smash 2 to 3 different muscle groups with more volume but less frequency. Tuesday’s session was pretty tough on the quads so if you see the guys limping around, you’ll know why. Tonight the guys hit totally different muscle groups to Tuesday’s session but the boys are looking forward to another beating!

There’s been some great results out of the last couple of programs with Dan Turnbull recently adding 3.5cm to his chest, 2.5cm to his hips and 3cm to each of his arms. David Files has also added 2cm to his chest, 3.5cm to his hips and another 1cm to each arm. Great work fellas!

 

Fitchicks

Last week we kicked off out new 4pm timeslot with a couple of current Kiama Fitchicks switching groups and a few debutants joining the pack. The volume started low as they all got their bearings on the new program and techniques. Since then the volume has gone up, some of the weights have gone up and they have been introduced to the finisher. Keen to see what these chicks can do over the next 6 weeks!

As reported on Monday one of our Fitchicks has achieved some great results of late. Lisa Morris has shed 5kg in 5 weeks and destroyed the common myth that lifting heavy weights makes women bulky!. It shows that lifting heavy and eating clean is a recipe for results. If you’d like to step up your training and results you can join the fitchicks revolution here.

 

Precision Nutrition 101

Our nutrition clients are into week 5 of their 12 week Nutrition Coaching Program and things are really starting to click. They are learning the “10 Rules of Good Nutrition” and putting all their focus and energy into snack meals this week. It’s enabling them to stay fuller for longer because they are eating every 2-3 hours.

Lots of high scores this past week and those clients who keep getting those 90+ numbers can expect to shave off a lot of body fat by the end of the 12 weeks.

If you’d like to enter our Nutrition challenge keep an eye out for our 6 week Beach Body Challenge later in the year.

Winter Warrier update
After this week, there is only 1 week left! It’s been along grind through winter and there have been a bunch of really consistent performers that continue to work hard session after session. Just as a quick review any client that compiles 78-90 points wins an Oxygen singlet and anyone who earns 91+ earns a massage.  An update:

1. Claire Osborne 84
2 and 3. Deni Murray and Susan Hawley 82
4. Tammy Langlois 73
5. Lisa Morris 70
6. Erin Allen 66
7 Linda Kleemann 64
8. Rylee Cole 62
9. Naomi Connelly 56
10. Ali Crofts 55

 

Weekly Wisdom

 

What’s coming up?

Friday 23rd August 2013

Kiama Bootcamp Workout of the Month
6am Kiama High School

Saturday 24th August 2013

Super Saturday
7.30am Surf Beach
(Please note Super Saturday will replace the regular Saturday Boxing and Run Squad this week)

Monday 26th August

Group Consultation
7.15am Gloria Jeans

Saturday 31st August

Saddleback Smash
Early Bird discount ends
Week 1 of training begins

Men’s Fitness Magazine – its your turn!

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What’s been happening?

City 2 Surf training hits 12km

We’ve still had consistently high numbers rocking up for our City2Surf Oxygen RUN SQUAD on Saturdays with another 20 people smashing out 12km this past week.

This Saturday is actually the final training session before the world’s largest fun run on Sunday 11th August. It’s one of our most popular loops on the Kiama distance running circuit so get down there Saturday.

Mens Fitness have their turn at getting smashed

A week after the Women’s Fitness Magazine Staff came down to Kiama, we recently hosted Men’s Fitness editor, from Men’s Fitness magazine, Simon Butler-White and his partner Pennie. They had a full weekend itinerary set by Kiama Tourism and part of that included time with me checking out Australia’s Toughest Fun Run.

We’ll be featured in the September issue of Men’s Fitness and the August issue of Women’s Fitness so keep an eye out for Saddleback Smash news cos this year is gunna rock!



 

 

Precision Nutrition 101 kicks into gear

After kicking off our Nutrition Coaching Program last Monday night, our Nutrition Coaching clients are now well and truly into the program with recipe books, meal planners, food diaries all in their repertoire of fat burning resources. Add to that some clear and concise SMART goals, an online face to face support group and a mentor to guide them through their 12 weeks and these people are in a fantastic position to create some life changing habits. Keep an eye out for the winner to be announced at the Oxygen Member of the Year Awards at Seabreeze Dining on Saturday 19th October.

 

Biotrust Low Carb

Speaking of Nutrition, we’ve had a number of clients ask about Biotrust Low Carb Protein Powder after receiving their free samples in the mail. Firstly, a few people asked is it better to mix with milk or water? The answer to their question depends on your goals and a couple of factors you need to consider;

1. Adding milk adds calories
2. Adding milk adds insulin
3. Adding milk adds flavour

In this situation I’ll assume your goal is fat loss as opposed to muscle gain. For the most part you’d want to avoid extra calories and insulin so mixing it with water would be best. That said there a couple of situations in which mixing it with milk is acceptable and even desirable:

Firstly in the morning when insulin sensitivity and carbohydrate tolerance are at their peak.

Secondly, post workout is a time where you want some extra calories, carbs and insulin to help transport nutrients to your muscles for repair and recovery.

Most people use milk with their shakes because they taste horrible when mixed with water. Biotrust Low Carb is highly regarded as the tastiest protein powder on the market and its gluten free, hormone and artificial sweetner free.

You can’t buy it in shops anywhere but you can safely order online here and have it shipped to your door every month. I recommend the buy 2 get 1 free for about $100 per month and you can cancel anytime.

 

 

 

Winter Warriors
Quick reminder that any member who compiles between 78 and 90 sessions in Winter wins an extra Oxygen training singlet.
Any member who compiles 91+ sessions wins a free massage from either J W Health or Brookfield Remedial.
That means Lisa Morris, Tammy Langlois, Rylee Cole, Deb Chatfield, Erin Allen, Jess Toland, Linda Kleemann are all in the running for that new singlet and Susan Hawley, Deni Murray, Claire Osborne are on track for that well earnt remedial massage.

Weekly Wisdom
What’s coming up?
Fitness assessments
6am Kiama High School
Fri 2nd Aug 2013
Don’t miss this chance to get in and assess your progress. Have you improved your aerobic capacity, strength, power? Have your girth measurements changed?
“If you’re not assessing you’re just guessing.”

Last City2 Surf RUN SQUAD Session
Saturday 3rd August
6am Surf Beach
Join us for the picturesque 14km journey from Surf Beach down to Minnamurra and back. Its a long way I’ll agree but its the best way to prepare for the big event next weekend and the views along the way are totally worth it
Oxygen Mixed Touch Footy Grand Final day
Sunday 4th August
11am Kevin Walsh Oval Jamberoo
We’re enjoying one of our best seasons yet in the Jamberoo Touch Football Competition. The addition of some handy female players in Jade and Rachel Braun, Sheri and Traci Calverley has seen us win a heap of games through winter. This Sunday is the famous Grand final gala day and there’s a feeling we could go all the way and win the A grade comp. If you are not busy on Sunday come out from 11am and cheer us on!

 

 

 

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Saddleback Smash to gain national exposure

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Over the weekend I was lucky enough to play host to Simon Butler-White (Editor of Australian Men’s Fitness Magazine) and his partner Pennie. Kiama Tourism had pitched an idea to them about our town being a great destination for Sydney-siders to spend an active weekend away. A great itinerary was set including Yoga, Stand Up Paddleboarding, walking The Illawarra Fly and Minnamurra Rainforest and of course something a little bit more extreme, the Saddleback Smash.

That’s where I come into it.

Both Simon and Pennie are fit and active, participating in numerous City2Surf’s and even Master’s Athletics events but it wasn’t long before they were totally mesmerised by both the scenery and intensity of our showpiece event. As we made our way up the infamous Hell Hill they both commented that they would never again complain about City2Surf’s Heartbreak Hill.

We continued to chat about all things fitness on the 6km walk back down. I was in awe of Simon and his position within the fitness industry interviewing some of the world’s best trainers, athletes and fitness models. He’s very well connected, he’s good at what he does and he projects a certain confidence because of it. As nerve racking as it can be to surround yourself with people like that, there’s no way I was letting this opportunity pass without at least asking if he could help me.

Ask and you shall receive.

He loved the Saddleback Smash.

He loved the spectacular views from Saddleback Mountain.

He certainly thought Australia’s Toughest Fun Run was a fitting title.

He believes in our vision to attract 1000 participants over the next 5 years.

He was only to willing to help me try and promote it.

End result is that Men’s Fitness will feature the Saddleback Smash in the next Issue. Men’s Fitness will cross promote via Facebook. Both the Male and Female Winner will receive a 12 Month Subscription to Men’s Fitness and Shape (their sister magazine for women) as well as every entrant in the 2013 Saddleback Smash will receive the latest copy of either Men’s Fitness or Shape magazine. Simon and Pennie are even organising their own group of friends to come down and participate in this year’s event.

The point of this entire blog post and why it’s the topic of our Monday Motivator is this:

If you need help with your fitness, nutrition, mindset, or all of the above, click here for a free chat with your Kiama Personal Trainer. Ask and you shall receive.

 

Kiama Boot Camp hosts Women’s Fitness Magazine

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What’s been happening?

Super Saturday


This past Saturday we had a visit from the National Magazine, Women’s Fitness Australia in Kiama. The angle of their story is that Kiama is a great holiday destination for active type people. They had an itinerary set by Kiama Tourism  that included stand up paddle boarding, the Kiama Coastal track, Minnamurra Rainforest and an “idea” of the Saddleback Smash.

When they realised the Saddleback Smash was created by us, a workout with Oxygen was added to their itinerary. And what a workout it was! 8 mini workouts that were all 5 minutes long was a serious test of strength and endurance. We pulled out some of the usual suspects like dumbbells, med balls and bar bells but there were also some different torture tools like kettle bells and the dreaded punisher sled.

Congratulations to those members who received a subscription to Women’s Fitness Magazine for their hard work, keep an eye on your mail box.

The Womens Fitness crew were very impressed with the culture and camaraderie of everyone at Oxygen and considering they do both Boot camp and Cross fit, that is a big compliment to us so thank you to everyone that participated including my team of trainers, Jill, Kerry and Traci. It takes a lot of effort to organise and coordinate these big events so their help is much appreciated.

Feed back from members has been overwhelmingly positive so keep an eye out for more Super Saturday events in the near future…

Feedback from both Kiama Tourism and Women’s Fitness Australia is that Emma and Vince slept very well but were very impressed by both Oxygen Health & Fitness and the notorious section of Saddleback Smash known as Hell Hill (yes I made them run up there with me!) They’ve decided to make the September story solely on the Saddleback Smash with an extra Kiama feature the following issue. Woo hoo!

Monday Madness

In an exciting sign for the months ahead, I am happy to report that Kerry Philps Monday night Boxing session was the largest attendance at any midweek Oxygen Health & Fitness session since…. EVER!

It was largely unexpected but from all reports it was a typically high energy session with taunts of “harder, faster” echoing throughout the school grounds.

The energy flowed on into the start of our Precision Nutrition 101 Course where there are now 20 people participating in a quest to improve their health, performance and body composition. Some of our past graduates are backing up in a mentor role to assist some of the Rookies. This will not only fast track their success but take the experienced members of the group to the next level. I’ve got a good feeling about this group and I cant wait to see some of the transformations!

 

Renee had to run
It is with regret I announce that staff member Renee Miller will no longer be working for us. Our inaugural member of the year from 2010 and someone who I have been training since about 2006, Renee has always represented everything I love about training clients – she’s fit, fast, friendly and has that fire in the belly to push herself.

Renee is now at that stage in her life with young kids that she cant commit to the often difficult hours of life as a personal trainer. She has offered to be our back up trainer for Saturdays in the event we need help and there’s still a strong chance we’ll see her at Saddleback Smash and Challenge week but someone new will have to step up to lead the Running REDs.

I’m excited to announce though that another fast blonde will take over the reins as running Coach and that’s none other than Jill Files. In fact Jill will be attending an Injury Prevention for Runners Course in the coming weeks to further develop her expertise in this area.

 

Winter Warriors


I wanted to give a slightly different update this week for our Winter Warrior attendance challenge . I say challenge because it may have been lost on some people that this a challenge not a competition.

Just to remind everyone any member who compiles between 78 and 90 sessions in Winter wins an extra Oxygen training singlet.

Any member who compiles 91+ sessions wins a free massage from either J W Health or Brookfield Remedial.

So if you are currently at or around 40 sessions (like Lisa Morris, Tammy Langlois, Rylee Cole, Deb Chatfield, Erin Allen, Jess Toland, Linda Kleemann) you are right on track to earn yourself that new singlet. If you are closer to 50 marks like (Susan Hawley, Deni Murray, Claire Osborne ) you are staring down the barrel of a well earnt remedial massage.

Keep workin’ Warriers!

 

Weekly Wisdom

What’s coming up?

Work out of the Month


6am Kiama High School

26th July 2013

Two weeks ago Kerry Philp unleashed her July workout of the month with a heart pumping 20 reps of a number of different exercises. Due to the extraordinary Women’s Fitness Magazine event last week the timetable was altered and unfortunately we missed our usual Friday fix. But tomorrow at 6am you have one more chance for the month to improve your initial time.

Group Consultation

26th July 2013

7am Gloria Jeans

Need help to set some goals for yourself?
Need help to stay accountable?
Want to meet up with some of your fellow Oxygen pals to ask about how they’ve achieved success?

Reply to this email to claim one off the six places available.

If you’d like to sit down and chat but this timeslot doesn’t suit you reply email and let me know if another 7am or 5pm time would suit. I cant promise anything but we would like to open another time slot for this valuable free service

Saturday 27th July

Run squad

6am Surf Beach
12km

We have arranged a bus for City to Surf and there are currently 4 spots left. If you want in reply email and its yours for $45.

Boxing

730am Surf Beach

Mens Fitness tour

1pm Saddleback Mountain Road

Just one week after the Women’s Fitness crew tackled Hell Hill, Mens Fitness editor Simon Butler will join me on the full 6km journey that is Saddleback Smash. I’m meeting him at Little Blowhole Cafe where I advised him to order nothing more than a “light lunch” for obvious reasons

Weekly Wrap for your Kiama Personal Trainer

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What’s been happening?

 
Track Time
The short distance Saturday Runners have been pushing their limitsw, cutting their times and turning themselves into sprinters

It’s bloody hard work and it leaves you with your legs feeling heavy and your heart in your mouth. But that sirt of intensity is the key to quick results so it’s gunna pay off for those people who are willing to work.

 

 

 

 

Body Balance Week 3

Participants have been concentrating on the 10 Rules of Good Nutrition and creating their weekly menu plans from the brilliant cookbook Gourmet Nutrition. The task moving into this week is developing food preparation strategies to make healthy eating a part of their everyday lifestyle. Some participants have lost 3-4kgs already so there should be some fantastic results by Christmas.
 

 

Weekly Wisdom

Now is the time to…
Be passionate about your work

Try to find work that excites your passions,
that inspires you to push your bourndaries.
Strive to be the best you can at it.
Allow yourself to enjoy it.
And spread enjoyment at work.
Give it your respect
Others will respect you in return.

 
‘I do take my work seriously and the way to do that is not to take yourself too seriously.’
Allan Rickman(1946-)

 

What’s coming up?

 



Bi-monthly Fitness Assesment
6am Kiama Scout Hall
Last Chance this year to measure your progress!

 

Push Ups For Charity

Saturday 17th November
Hindmarsh Park Kiama
Australia wide event hoping to raise over $200,000 in only 90 seconds

Oxygen Xmas Party

Saturday 22nd December
Blue Diamond Bar 7pm

Food Prep Hacks – Lazy Chicken Salad

Find Us on Brown St.

Kiama Gym Results