Oxygen Health & Fitness

Oxygenfitnesskiama 2019 Year in Review – Part 1

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One of the Highlights of my Year is sending out the Oxygenfitnesskiama Yearly Wrap as it’s great to go back and reminisce over everything that has happened in the past 12 Months. I’d encourage you to do the same in your life as there is undoubtedly things you’ll have forgotten about and it’s great just to review what lessons you might have learnt and what things you have to be grateful for. It takes a while to compile but it’s always worth it and it helps give you an attitude of gratitude. 

Thanks to everyone who contributes to making Oxygen Health & Fitness – Kiama’s Best Gym.

Here’s our 2019 Year in Review:

Jan/Feb/Mar

New Year’s Revolution Challenge

The New Year‘s Revolution Challenge of 2019 was a 4 Week Program Block that kick started our year. Though Testing Week is nothing new to us here at Oxygen, it was advertised as a Program that focused on strength and helps establish a base for us to launch into the rest of 2019. This is opposed to typical New Year‘s Resolutions that start like a bat out of hell, with no real plan in mind other than lots of cardio and restrictive diets. The research shows that by February 40% of New Year‘s Resolutioners have already quit! By 6 Months it’s 60% and by year end it’s 90%!
 
We kicked off with Week 1 which got everyone alternating days of Barbell Lifts and Body Weight Conditioning. The idea was to start with a comfortable weight you can manage for 5 Reps, then as you progress through the Sets and your body adjusts to the technical aspects of each Lift, you add weight to challenge yourself. This is only if your technique looks good. If you hit a parallel Squat. If you touch that Bench Press bar to your chest each time. If you keep that full body tension pretty well. 
 
The Body Weight Sessions kicked off with Core work, aka Plank practice, and holy dooly 30 seconds may as well have been 30 minutes. Next up, a bit of Power work to fire up those fast-twitch fibres and then it was onto some Sub Maximal Tests for Body Weight Exercises like Push Ups and Pull ups mixed in with some other lower body movements to keep the heart rate up. They wrapped up with a stint on the Rowers and it appeared we’d all become pack-a-day smokers over the Xmas break, or at least that’s how a few people reacted (including me).
 
Freestyle Friday was a chance for people to come in and work on 1 or 2 Lifts, a few Accessory Exercises or whatever the hell they wanted really. Our Members always enjoy getting stuck into it on Fridays.
 
Weekend Warrior, which has always been the most popular Session in our week, was a typical Saturday slog. We hit some Power work first up to get the body fired up and then mixed in a heap of Strength Exercises with minimal Rest which made for an intense Cardiovascular effect despite the fact we were lifting Weights.
 
And I guess that’s the REVOLUTIONARY part of the whole New Year’s Revolution Challenge. It’s about making strength your foundation, not cardio. It’s about fueling your body with more food, not less. It’s about the weight on the bar, not the weight on the scales. It’s just about being more, not less.
 
If you’re sick of the same old New Year’s Resolution bull$hit, gettin out and goin for a jog, boring cardio, restrictive diets, joining a new gym (cos it’s 24 hours and THAT’s what you’ve been missing all this time), going to the same gym (and convincing yourself you’ll be disciplined this year), telling yourself you know what to do you just have to do it (despite the fact that you’ve been telling yourself the same thing for years and never actually done it), if you’re tired of all that and you need the expertise of a Coach and the accountability of a Group of like minded people, join the 2020 New Year’s Revolution for just $197. Register Now, it starts Monday 6th January.
 

Kiama Precision Nutrition Coaching

For those of our Members looking for some extra guidance with their Nutrition in 2019, we followed a Precision Nutrition approach to focus on ONE HABIT AT A TIME.

PN have a detailed Curriculum which we delve into with our VIP Membership but a similar approach anyone can take is to follow our FORTNIGHTLY HABIT & WEEKLY CHALLENGE.

There’s a certain level of accountability to “proving” what you eat versus “telling” us what you eat.

There were times when it may have be a pain in the ass and you did’t feel like playing along. No probs, we all go through dips in motivation throughout the Year.

What I can tell you though is those who have had the BEST RESULTS at Oxygen over the past 10 Years have proven to us on a regular basis what they’re eating.

So we kicked off 2019 with the HABIT to Eat Protein @ every Meal

The WEEKLY CHALLENGE was show us a Photo of Breaky, Lunch and Dinner and name the Protein.

Each Fortnight throughout the Year the HABIT changed, each week it was either Breaky/Lunch?Dinner or Snacks. Everyone kept each other accountable by posting their Photos in our Precision Nutrition Facebook group here.

Testing Done, Goals Set

Our first Testing Week of 2019 has come and gone and although I love all of these Quarterly Events (we do Testing in Jan, Apr, Jul, Oct) the January one is my favourite.

One of the reasons why, is because it usually results in a big shift in mindset. The kind that can lead to big breakthroughs. It involves having to swallow your pride a bit and hold a mirror up to yourself. Why aren’t my results as good as I’d like? How come I’m not as strong as before? Why does everything feel so difficult?

Drumroll……. You’re not in shape. Although technically round is a shape 🙂

There are a few exceptions, but a LOT of people (me included) ate too much, drank too much and weren’t as active during the holidays.

I can already hear a few people saying “but I was actually pretty good bla bla”. Maybe you were, maybe you weren’t. But pretty good ain’t gunna get you to where you want to go and so the mindset fork in the road is here.

Is what I’m doing going to get me to where I want to go? No.

Is what I was doing through the back half of last year going to get me there. No.

Are my Goals something I want bad enough? Yes.

What am I willing to change/sacrifice in order to get closer to my Goals?

For most of us, it’s not that we aren’t working hard enough. For most of us, it’s not that we need to attend more sessions. For most of us, it’s not that we need more exercises or advanced techniques.

For most of us, it’s NOT staying focused on the Goals we set for ourselves.

For most of us, we don’t stay focused and then make poor nutrition choices.

If you ask yourself those questions and you’re not quite prepared to do what it takes, that’s ok too. We all go through dips in motivation. But at some point you have to snap yourself out of a funk, get serious about what you want and make a plan to do it.

Then every 3 Months throughout the Year, we’ll gauge your improvement with Testing Week to see how much you’ve imp[roved at a range of skills. We guarantee if you get better at these performance skills, your physique will change as a by-product.

Winners are grinners

On a very hot Autumn afternoon in March, Oxygen Mixed Touch Footy Team played 3 Games and took out the B Grade Premiership. It was a great effort in the conditions and also considering we had a really disjointed Season with people constantly away, 3 Forfeits, 3 cancellations and a few other hiccups. We played awesome all day and strung together some awesome Team Tries resulting in every Player getting a try during the Season and avoiding the dreaded Nudie Run. We’ve had a Team in the Jamberoo Comp for almost 10 Years and at one point we lost about 10 A Grade Grand Finals so it’s nice when you actually win one, even if it is B Grade. Well done Team!

Willo’s know how to party

In March we celebrated the belated 50th Birthday bash for long time Oxygen supporters Leanne & Jamie Williams. They both turned 50 late last year but couldn’t find a time in their busy schedules to fit in a party but the Kiama community knew that was never going to stop the celebrations.

The theme was 70’s and everyone made the effort to dress up for an awesome night at Casa de Williams. They have a lovely home, there was a sensational dance floor, it was catered with delicious food and there was plenty of different drinks to keep the crowd entertained.

Well done Willo‘s and thanks for a great night!

Apr/May/Jun

Firefighter Training begins

I took off for Wellington, about 6 hours west of Kiama for the week doing Phase 1 of my Retained Firefighter’s Training Course before heading out again a few weeks later for Phase 2. I was a bit frustrated to miss 2 weeks of training after a really good start to the year but I still got some good workouts in and definitely sweated. Having not lifted a weight for 2 weeks. I got straight back to training when I got back and wow, it was a struggle.

I was active with the Firefighter training but it’s not the same thing. They did feed us enough food but it’s not how I normally eat and it was a bit low in protein. Combined with the heat from Wellington temperatures, the heat from wearing the Helmet, Breathing Apparatus, Firefighter Turn-out Gear and also being in an 800 degree shipping container I did lose a few kilos. With a lower protein diet, some of that will certainly be muscle. The way I struggled with my strength training, no doubts about it.

I had been on a such a roll too through Jan/Feb/Mar so naturally I was a bit disappointed that it felt so difficult. But there’s nothing I could do about it other than to pick myself back up and get back into it. I had to just to accept it as a small hiccup in my progress.

All this led to me chatting with Joy after that week of training. She noticed I was struggling and we got to talking about how tough it must be for people who constantly miss training. Here for one week, then they miss the next. Here for 4 sessions the following week, one session the week after.

Everyone’s got their own reasons why we need to miss training here & there. That’s life.

But if you’re doing this consistently you’re seriously not prioritizing your training. It’s not important enough to you.

And with that sort of sporadic attendance you will NEVER see results.

I’m sorry if that’s confronting but we can’t sugarcoat that to you.

Strength is the foundation of every meaningful fitness goal.

Progressions in strength take time. Not stacks of time but time nonetheless.

But they are still worth it.

If you’re haphazard with attendance, these progressions are so much harder.

The message from your Kiama Personal Trainers was to stay consistent. Attending anything less than 3 sessions per week is not enough.

If your schedule allows it, aim to exercise daily. Oxygen is open 6 days per week and not everyone can attend Saturday so that may only mean 5 days availability for some people. But you need to overestimate how many times you will exercise because inevitably life will get in the way.

Let’s check out a real example I’ve gone over with a client before.

You intend to come 3 x week and those days are Tuesday, Thursday, Friday. Monday is out by choice. Tuesday you get held up at work so you miss training. Wednesday you again choose not to come. Some bull$hit about hump day and needing to relax at home after work (with a glass of wine). Thursday you get to training, tick. Friday rolls around and you’re exhausted from the work week and running the kid around so you decide to skip training and tell yourself you’ll get up early (when you normally don’t) for the 7am Saturday Session. But you inevitably sleep in and so a week has disappeared and you’ve only managed to get here once.

Over the weekend, Saturday arvo comes around and you’re invited by friends to head out for a Dinner & a few drinks that night. This of course takes much more effort to get ready for a night out than to just get you daggy gym wear with messed up hair and no shower after work but, you manage. You order a Burger & Chips, knock off 5-10 drinks and although you’re not hungover the next morning, crave a greasy breakfast, so you indulge again. And you managed all that last night with minimal notice, you just moved your plans around to fit it in. You prioritized it.

That same level of priority needs to go into your mid week routine if you want results that last.

Challenge Week Series 18

We completed the 18th Series of our International Award-Winning Team Fitness Event, Oxygen Challenge Week during April. Over the course of 1 Week we challenged you to attend as many of the 10 Sessions on offer that week to earn points for your Team. Within each Session we used Barbells, Dumbbells, Rowers, Battle Ropes, Body weight & more in all sorts of different combinations.

Everyone battled soreness, tiredness, laziness and the odd bit of grumpiness to keep rising to the challenge for their Team.

The Finale coincided with my 37th Birthday and so we battled through a heap of 37 second Stations which proved tough. Just when a few people thought it was over we had to endure 37 Sled Laps…each! That took some time but we got there in the end and as usual, survived. Just.

At the end of week Presentation Night, Team Blue were awarded the Challenge Week Cup as the Winning Team. This was especially well deserved as they hadn’t won the Cup since Series 11 but had finished Runners Up many, many times. Special mention to Kraig Crowther who, after a lean few months leading up to Challenge Week, turned up to 8 Sessions and was crowned MVP.

Congrats Blues!

Festival of Sport

We kicked off the Oxygen Festival of Sport with an awesome game of Foot Golf out at Jamberoo. It was great to see so many people there having some fun and giving it a go. There were some great kicks, a few shocking mis-hits and plenty of laughs as well. That’s what it’s all about and that’s why we created a schedule with a different Sport or Activity on every week for the rest of the year!
 
The following week we took on a different challenge for our usual Weekend Warrior Session, tackling the 6km stretch from Kiama to Gerringong on the Kiama Coastal Track. It was such a beautiful morning for it, no wind, not too hot, not too cold, juuuuust right! The dozen or so Oxy Members who did it were glad they made the effort and a little surprised at how beneficial walking can be to their physical & mental health.
 
Throughout the Year, some events were popular, others not so much but we enjoyed challenging ourselves in different ways and having a bit of fun along the way. Tennis, Cricket, Squash, Soccer, Boxing, Touch Footy were all good fun. Keep an eye out in 2020 for historically one of the highlights of the Year, the Oxygen Olympics to coincide with Tokyo 2020.

Click here for Part 2

Kiama Personal Trainers’ 2 Tips to Fitness Success

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Here’s a little Monday Motivation to kick off your year of health & fitness.
 

What are you aiming at?

Zig Ziglar, one of the greatest success coaches the world has seen said,

“If you aim at nothing, you will hit it every time.”

Each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around to turning our good intentions into reality. Those ‘good intentions,’ whilst admirable, tend to remain unrealized mainly because they are too vague.  Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life?  Perhaps you want to eat a more healthy diet or lose some holiday weight that has crept upon you.  Maybe you just want to establish a regular workout routine and stick with it this time.

The keys to your success are two-fold:  steady the target and create momentum.

 

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target.  He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left.  Will he ever hit that target?  Not likely. Without setting specific goals, your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:

  • How much weight do you want to lose?
  • What kind of changes do you want to make in your diet?
  • How many days per week do you want to exercise?
  • Which article of clothing do you wish would fit your body again?
  • How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there. But you have to start moving toward your goals.  That is where momentum comes in.
 

Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success.  In Tracy’s words:

“This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.“

There is much wisdom in his words.  Sometimes, the hardest part of reaching a goal is just getting started.  That first day of doing things differently or the first experience of bypassing an unhealthy treat in favour of a food that will give you more energy can be daunting.  It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?  How do you start moving?

Accountability is the answer.  Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own.  You need radical motivation that comes from involving others in your efforts.  Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

Once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Goals-Plus-Momentum-Equals-Success

Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want.  Don’t make your goals too broad; be specific.  And then begin brainstorming ways to get others involved with you; that will provide your momentum.  Success is within your reach.  You can do this!

Oh, and remember, we’re here to help you the entire way! If you want to stop procrastinating and get your fitness plans into action contact Kiama Personal Trainers to get the ball rolling.

 

 

5 years as the best Kiama Fitness Business

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2009

Launch Day – 11th October

(Kiama Personal Trainers begin)

Launch Day Werri views

Launch Day hill shot

Dave & Alix Launch Day

 

2010

APOLA Annual Conference – Core Stability for Lifeguards Workshop

(Personal Trainer in Kiama gains expert status)

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Challenge Week is born

(Boot Camp in Kiama expands)

CW Series 1

Australia Day Road Trip – Wanda Sand Dunes

(Kiama running group tackles big challenge)

Wanda Road Trip April 2010

Fit for Profit Australian Member of the Year

(Kiama Personal Trainer gains worldwide recognition)

Member of the Year

moty logo

2011

Australia Day Kiama Road Trip

(Fitness Challenge in Kiama proves popular)

10b

Challenge Week Series 2 Finale – The Beach Beep Test

CW2 Beach Beep Test

Saddleback Smash

(Australia’s Toughest Fun Run is born)

Saddleback Smash

56

Challenge Week Series 3 Finale – The 100 Hundreds

(Kiama running challenge)

Challenge Week Series III

2012

Challenge Week Series 4 – Huge Numbers

(Kiama Boot Camp explodes)

Challenge Week Series IV

Cataract Scout Park – Tough Mudder Training

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Oxygen Olympics

(Fun fitness challenges in Kiama)

New Pics 158

Precision Nutrition Coaching is born

(Best nutrition coaching in Kiama)

PN Long logo

Winter Warrior Challenge launched

(How to stay consistent with your Kiama fitness program)

WinterWarriors

Saddleback Smash 2

(Toughest Fun Run in Australia expands)

SS 2012 Begins

2013

Challenge Week Series 6 – Massive Numbers

(Best Team training in Kiama)

CW6 Team Shot

Oxygen begins lease at Kiama High School

(Semi Private Training in Kiama evolves)

Oct24 039

Fit Chicks Club is launched

(FitChicksClub Kiama)

fit chicks logo

Leanne Megan Chin Ups

Spartan Training Club is launched

(Spartan Training Club Kiama)

Small STC Logo

 

1st Spartan Strength Mar 2013(1)

Oxygen Touch Footy Team find the right mix

(Mixed Touch Footy Teams in Kiama)

Oxygen Mixed Touch Winter 2013

Saddleback Smash 3

(Australia’s Toughest Fun Run gains national exposure)

Challenge Week Series 7 Finale – To Hell with you Dave Lambert

(Hell Hill Saddleback Mountain)

hell hill

Dave presents on stage at World’s #1 Event for Fitness Business Leaders

(Dave Lambert NPE Mega Training)

Dave presenting at Mega Training 2013

2014

Challenge Week Series 8 Finale – Hell on the Harbour

(Team Challenges in Gerringong)

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Blue victory

Oxygen Health & Fitness Timetable evolves

(Kiama’s best fitness business gets even better)

fit chicks logo small web sizeSmall STC LogoConditioning Logo

Rach Jade Hammo Guy Sleds - Copy - Smaller

Guy 20kg chins

Megan Fitball Chest Press

Oxywealth Games

(Sports, fun and games in Kiama)

Comm Games

Dave joins NPE Global Coaching Team

(Fitness Business Coaching in Kiama)

DL Mega Training 2014

Challenge Week Series 9 Finale – The Horrible Hundred

(Best Kiama Challenge Week yet!)

CW9 Finale

 

A quick, easy snack from your Kiama Personal Trainers

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Today’s Friday Fuel is an EASY, DELICIOUS and NUTRITIOUS snack, perfect for mid morning with a cup of Green Tea, before a work out, after a work out, even for desert!

It’s called Blueberry Power Yogurt, and the clients who started our Kiama Precision Nutrition Coaching this week are raving about it.

This great little snack combines protein powder with a good lean serving of dairy, and a serving of super fruit Blueberries so it’s packed full of good stuff, and sates the sweet tooth too.

 
If you’re wondering which protein power to use, I recommend BioTRUST. You can read why, and find a link to order some here.

Download it here! Let me know how it goes.

 
P.S Please check out the attached document for a great new initiative starting next week called the Kiama Farmer’s Market. EVERY Wednesday between 3-6pm down at Black Beach there will be more than 30 beautiful produce only stalls – selling everything you need for your weekly shop (including blueberries probably!). All you need to remember now is that “Wednesday….is Market day”.
 

Blueberry Power Yogurt

Interesting Image

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

Lave Lambertlogo.jpg Dave Lambert Facebook.png Dave Lambert twitter.jpg David Lambert YouTube.jpg

 

 

 

Kiama Personal Trainers help you direct your focus

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Time for another Monday Motivator to kickstart your week. I’ve got a quick read for you today as there’s lots to get through this week.

Today’s quote is one I’ve read before but it seems relevant with a couple of things that have happened in my world of late with both clients and colleagues. I’ve been able to mingle with some of the top coaches and business owners in the fitness industry of late and it’s generated some great discussion online since. One of the questions that’s been posed was regarding successful people, what makes them different?

Why have some of our colleagues in the fitness industry “made it” when other seemingly more successful people failed?

Why do some clients achieve better success with their programs whilst others never really “get it”?

Why do some people go on to become great athletes/sports stars when others with just as much talent or ability drop out?

“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” Tony Robbins

Remember a lot of the experts in any field have stuggled.

Many times more than once.

Most times though, they’ve just been one of the few people who has kept at it and persevered long enough to master their particular field.

If you want to get better results with your health & fitness, direct your focus on the little things that matter.  Develop a balanced exercise program with all the necessary components for success. Master a consistent approach to your nutrition whilst still allowing yourself the odd indulgence.

If you’re unsure how to do that click here and your Kiama Personal Trainers will help you get it all on track.  We’ve done it before with hundreds of other clients so we guarantee we can do it for you too.

Dave Lambert
Oxygen Health & Fitness

Pork Recipe from you Kiama Personal Trainer

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One of our driving forces at Oxygen is to continually help you get better results from your health & fitness program. As part of our Oxober initiatives we’re bringing back an old favourite in the form of our Friday Fuel emails.

Each week there will be brand new meal ideas to give you some variety and provide the missing link in the path to better results – Nutrition. It’s a good time of week as you can print it off, have a read and go buy the necessary ingredients over the weekend. You do plan your weekly mealsahead of time don’t you?

Anyway, it’s barbeque season and I’ve got a tasty recipe for you to try.

Balsamic Glazed Pork Chops

Click on the image below to download your recipe

I’ve been eating this once a week and I’m a big fan. I usually use pork fillets though not chops.

It’s tasty, easy and it packs a whopping 45g of Protein and only 4g of Fat per serve.

Plus, Pork is a very cheap source of protein compared to beef, chicken etc.

I serve it up two ways: with a big serving of steamed greens broccoli, zuchini, beans and kale or with a simple salad of spinach, tomatos, avocado, cucumber and red onion.

Remember Nutrition is 80% of the Fat Loss Equation. Exercise although important, makes up only 20%!

Try it out and let me know what you think!

—
Live it, breathe it!

Dave Lambert
Oxygen Health & Fitness

            

Kiama Running Group provides great motivation

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Welcome to another Monday Motivator to start your week.

Over the weekend several events occured that make for great a Monday Motivation topic. Firstly, I had a number of clients here from my kiama fitness business Oxygen Health & Fitness that were really stepping it up a notch by participating in the Huskisson Half Marathon yesterday. Secondly, we saw the end of the regular footy seasons as both the AFL and NRL move into the playoff rounds for Premiership glory.

Now how would those be linked together might you ask?

Well it’s about performance basically.

I had a few of these aforementioned clients who had been training for months to do the City2Surf. They ticked that off the list of accomplishments back in August. One of our Kiama Personal Trainers Jill Files, who has improved out of sight this year with her running. She’s long held the goal of completing a half marathon and decided that she would continue her running beyond the 14km we had worked up to for City2Surf. She quietly put the word out that she’d continue  a little kiama running group on a Saturday and gradually increasing her distance up towards 21km in preparation for the Husky Half Marathon. So a few clients who had their doubts about being able to complete such a feat decided there was only one way to find out.Continue the hard work they’d done and run even further.

Now City2Surf’s no walk in the park.  Like I said, it’s 14km which is long enough to make most people question their commitment to running. So add on a nother 7km and you’ve got yourself a challenge.

But rather than conceding defeat and lowering their expectations, they raised their level of performance to meet their new lofty goals.

This is just like the regualr footy season ending. The players involved know they can’t just keep doing what they’ve been doing if they want to go on to bigger and better things. They want the premiership, they want the taste of victory, they want to finish the season knowing they gave it everything they had. Those that are serious will raise their performance to another level. They’ll meet their high expectations with the necessary level of effort.

Whether you’re into sport or not, you can apply that lesson to everything you do in life.

Especially fitness.

Raise the performance of your kiama fitness program, expect the best of yourself and do what’s necessary to make it a reality.

 

Kiama Personal Trainers provide accountability

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Hope you’re having a great Monday to start your week. Today I have some great case studies to motivate you into better health so take 5 mins out of your day and have a read.

I’ve been taking about Goals a bit lately, in fact I talk about Goals a LOT because frankly as a Personal Trainer in Kiama, that’s all people ever talk to me about. The reason I’m talking about Goals again today is because I’ve had two clients achieve some great success lately. You’d do well to model not necessarily what they’ve done but how they’ve done it.

The first person, we’ll call her Lisa, has made the step up this year to join our Semi Private training group Kiama FitChicks Club.  Just recently she set a goal for herself, the plan being to lose 5kg by week 5 of school term (Clue number 1 – deadline date).

Lisa has stated every week to her fellow  FitChicks Club (Clue 2 – accountability) a small short term goal of losing 1kg per week (Clue 3 –  break it down into smaller chunks). To do this she would work on improving her performance and attain a 90+ nutrition score each week. I think I can be honest and say Lisa’s nutrition had slipped down her priority list over the past few months and although she was still eating fairly well, it wasn’t enough for the changes she was after.

Lisa’s learnt the nuts and bolts of our Kiama Nutrition Coaching Course and she’s already a pretty fit woman but this new found FOCUS has kicked her into overdrive. She already had the knowledge so you could say she’s a bit more advanced than some. They say knowledge is power but that’s bull$hit if you don’t take action.  Well, not only has this past month been above 90 for her Nutrition scores, she’s been going at a perfect 100 four weeks running. Along with that, she’s lifting some big a$$ weights and forcing her metabolism to really shift. The fat burning hormones have kicked into gear

The result: eating clean and lifting heavy has shed 5kg in 5 weeks and her strength & conditioning continues to improve. Well done Lisa!

Note to women:

Case study number two, let’s call him Richard, has a long history of poor nutrition habits. He’s been training regularly and keeping up a consistent exercise regime but one really important thing he’s been doing is meeting up regularly for our FREE Group Consultations every fortnight.

Richard gets together with everyone, repeats to us all his Long Term Goals and we assess his (and everyone else’s) Strengths and Weaknesses since the last Consultation. From that assessment we identify a couple of Short Term Goals to focus on over the next 4-6 weeks that are going to take him closer to his ultimate goals and then finally we determine his NUMBER ONE PRIORITY to improve results next week.

Just one thing.

It might seem too simple and that’s kinda the point.

Make it easy.

Get some momentum, make it habitual, move on to the next item.

Tick off the next thing on your list, wash, rinse repeat.

It’s called Habit based Coaching and it has a remarkable success rate. Check out these stats:

Try to change ONE Habit and your chances of success are greater than 85%. Try to focus on TWO Habits and your chances plummet to less than 35%. THREE things, forget about it. So basically by focussing on less, you achieve more.

For Richard, those Group Consultations have become very important because he knows the power of accountability. He’s stated those Goals publicly so even on days when he’s not so motivated, the accountability of that group drives him to stay committed.

This morning he tells us all the past few weeks of healthier breakfasts, snacks and food preparation are the best they’ve EVER been in his life.

Think about that for a second.

Is there some sort of Habit you’d like to improve, that you’ve wanted to improve for weeks, months, years even? If you’re sick of running round in circles, speak to your Kiama Personal Trainers  and keep yourself accountable to a group like Oxygen Health & Fitness next Monday 715am. You’ll walk away with a clear plan of what to do and a stack of motivation to do it.

The bottom line is this people, if you want success with your kiama fitness program:

  • Set Goals – the most successful people in ANY field are goal driven individuals.
  • Be clear about exactly what you want and why it is important to you.
  • Set a realistic deadline date to make it happen.
  • Identify what’s going well and what needs improvement.
  • Prioritise one Habit you can change for better results.
  • Find someone to keep you accountable.

Kiama Boot Camp members improving out of sight

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What’s been happening?
Fitness Assessments
Last Friday your Kiama Personal Trainers held Fitness Assessments again providing Kiama Boot Camp clients and regular members the opportunity to gauge their progress. It may be growing old with some of our long term clients but I’ll say it again:
“If you’re not assessing, you’re just guessing”
Congratulations to the following clients on their most recent improvements:

  • Guy Farland – from 42 to 50 push ups and 4.15 to 5.10 plank. Wow!
  • Narelle Hooke – 7.2 to 9.4 in the beep test
  • Susan Hawley – 3.5cm off her hip measurements
  • Tammy Langlois – 1.5cm off an already slim waist
But the most impressive results in a number of categories goes to a long term hard working client by the name of….. Deni Murray! Deni has gone from 8.1 to 9.1 in her beep test, 38 to 50 push ups and recently bench pressed 50kg!! She’s been boxing, kicking, running sprints and running distance, building strength and focussing on improving her performance. This focus has led to a 2kg weight loss, 7cm off her waist and 5cm off her hips. Congratulations Deni, you are our member of the month!!
City 2 Surf Training wraps up

Our final training session for the Worlds Largest Fun Run wrapped up last Saturday with a monstrous run. After a lot of great feedback from last years final run, I decided to use the same route. What I failed to remember was last year it started from Hindmarsh Park but this year all our runs have been from Surf Beach. This ended up adding another 1.5km to the run which was already 14km long!

In the end, as promised, the scenery was spectacular as we ran along the coast right to the end of Minnamurra and back. This was followed up with more great scenery as we destroyed the Sebel Harbourside’s new breakfast buffet overlooking Kiama Harbour. As a nice reward to all the runners, Claire Osborne drew the double points session which was thoroughly well deserved.

I am really proud of our City2 Surf squad this year. It’s been 9 weeks worth of hard training and we’ve had consistently high numbers right the way through. We’ve got everyone from the serious runner to the absolute beginner. We’ve done the work, we’ve got the transport organised. The only thing between us and the euphoria of finishing is a 14km stretch from Hyde Park to Bondi Beach. Oh and 90,000 people!!

Best of luck to everyone this Sunday, you’ll do Oxygen proud, I know it.

Winter Warriors
Our clients continue to rock up to multiple sessions and give 100% effort. Claire Osborne, Deni Murray and Susan Hawley are still on track for the well deserved remedial massage kindly supplied by Cindy Brookfield and Jamie Williams. Followed closely by Tammy Langlois, Erin Allen, Rylee Cole, Lisa Morris, Linda Kleemann and Jess Toland, who are all on track for a new singlet.

Semi Private Training Clients Breaking barriers

As our Fitchicks and Spartan Training Club members enter the final stages of their current programs I want to send a few shout outs to clients who’ve achieved some significant improvements:

  • Deni Murray -50kg Incline Bench press
  • Rylee Cole – 60 to 85kg deadlift with much improved technique
  • David Files – 70.5kg Incline bench press
I am also excited to announce that we’ll be starting another Fitchicks timeslot at 4pm Monday and Wednesdays from next week.
New programs starting
In the next three weeks your Kiama Personal Trainers will be starting new programs for a number of different sessions on our timetable. These include:
  • Workout of the Month
  • Boot Camp Strength
  • Saturday Run Squad
  • Fitchicks Club
  • Spartan Training Club
It’s gunna be another one of those love/hate relationships through August.
Oxygen Mixed Touch Team celebrates successful season
A big shout out to the members of our mixed touch team who finished an outstanding 2nd out of 40 odd teams. At the Grand Final day on Sunday we were clinical in beating the opposition 6-0 to progress through to quarter finals for the first time in 6 comps. That’s probably the best all round team performance I’ve ever played in in my 25 years playing touch footy. We then came up against an even stronger team and smashed them 5-1 to progress to the last game of the day.
In the final we came up against the brilliant Killmore Carpentry team who have won the last 5 competitions and have generally been playing together for about a decade.
We fought hard with only one substitute and eventually went down 3-1 but I was massively proud of the team and it was a thoroughly enjoyable season. Watch this space for the summer comp….

Weekly Wisdom
What’s coming up?
Friday 9th August
Workout of the Month                                          
6am Kiama High School

Saturday 10th August
Boxing
7.30am Surf Beach
(please note there is no RUN SQUAD this week)
Sunday 11th August

City 2 Surf
8am Hyde Park

Goal Setting Advice from your Kiama Personal Trainers

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Hope you’re having a productive start to your week.

In today’s Monday Motivator, your Kiama Personal Trainers share some useful advice for anyone to kick their goal setting motivation into overdrive. Have a read and let me know how you go applying today’s tip.

One of the more important strategies you can use to reach your Long Term Goals is to REWARD yourself at regular intervals along the way. Achieving your Goals should not be all about sacrifice.  At some point in the process, you can (and should) reward the progress you have already made.

http://www.sales-hypnosis.com/wp-content/uploads/2012/09/reward.jpg

Many times people wait until they’ve achieved the end result to reward themselves. The problem with this is that most times obstacles will come up and if you haven’t been rewarding yourself for the “small wins” along the way it can be easy to lose motivation or worse still, quit altogether.

Rewards can be anything that will incline you to strive to reach it, and they do not have to be huge. Typical fitness rewards that your Kiama Personal Trainers use are things like buying that new workout top, going out for a nice healthy lunch, or bigger things like going skydiving or a well deserved weekend away. They key is to make your rewards realistic, both physically and financially otherwise they won’t motivate you to continue working towards the goal.

You can even make a game of it. Write down a variety of rewards on small pieces of paper, fold each piece in half and place them in a jar. Each piece of paper needs to be something that will motivate you to reach that short term goal. When you reach it, pull a piece of paper out of the jar. That is your reward for reaching the short term goal.

A reward system helps you keep your focus on the goal. When you begin feeling the temptations that make you want to throw in the towel, look at that rRewards can motivate you so you continue to follow the course of your goals. Without them, you don’t have small triumphs to look forward to along the way and the probability of reaching your goals is lessened. Try the Reward strategy to rev up your motivation and celebrate the “small wins” along the way.

“You get what you reward. Be clear about what you want to get and systematically reward it.”
Bob Nelson (International Motivational Speaker)

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