Oxygen Health & Fitness

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

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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)

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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

 

Kiama Running Group conquers the challenge

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Welcome to the first February edition of the Oxygen Health & Fitness Weekly Wrap. We’re a month down in 2014 and there’s plenty of Oxygen clients old and new training hard and creating habits that will carry them right through 2014. The key is to set clear goals, review your progress regularly and stay consistent. I’ve got a feeling we’re going to see some fantastic results this year!
 
Dave Lambert
Oxygen Health & Fitness
What’s Been Happening?
 
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Our toughest INTERVAL RUN
Yesterday saw every one’s wishes granted for INTERVAL RUN. The focus through January was sand with plenty of stair sets thrown in. After only a few weeks we started to hear grumbles that a change of scenery would be nice. Well nice it wasn’t. “Best of Belvedere” has been voted the toughest INTERVAL RUN in our repertoire by a number of our long serving members and yesterday was no different. Roz Dalley was typically strong, churning out extra sets despite not running since December last year and Sharon Sutherland, new to running with Oxygen, surprised herself and many others with a solid performance on one of the steepest streets in Kiama. This Kiama Running Group is made of the right stuff.
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SPARTAN’s Training the house down
Spartan Training Club is a higher level strength & conditioning service held in a semi-private small group setting. Programs run in 6 week blocks for 2 sessions per week. Last year saw some great improvements in fitness and physiques and the first program of 2014 is continuing on in the same fashion. Some exercises have seen a 30% increase in strength in only 5 weeks. The guys are building power, athleticism and functional strength that should see them become a force to be reckoned with come Challenge Week in March.
 
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The Monthly Dose makes it’s debut
A classic in the “Oxygen Updates” was resurrected last week as “The Monthly Dose” Newsletter arrived in your mailboxes. We used to mail a Print Newsletter every month but it slipped off the agenda in 2013. After a face lift and some exciting new additions, I’m confident that The Monthly Dose will be the most talked about Newsletter in lounge-rooms all around Kiama.
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1 Month FREE via Facebook

Next week we will be giving away two prizes to two lucky winners and you could be one of them! No matter what your membership is, you could win 1 month for FREE by sharing our Facebook promotion.
Just head on over to our Facebook Page and follow the steps in the promotion tab (it looks like the picture below)
Share in the third step for your entry into the competition. Share as often as you like to increase your chances. It’s easy!
Click this link to head there now.
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Ian Morris
 
After a strong week of training Ian Morris earns our Member of the Week award for racking up Performance Points at STRENGTH, BOXING and INTERVAL RUN. Great versatility for a guy who is in training to complete his first marathon later this year. Well done Ian!
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3 Months FREE!

This week only, pay upfront for a year of Unlimited Boot Camp and we’ll give you the equivalent of 3 months free!
Weekly Wisdom
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What’s Coming Up?
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Friday 7th February
Spotlight
GOAL SETTING
GROUP CONSULTATION
7am Gloria Jeans Kiama
 Click here to book your place
Saturday 8th February
Spotlight
Sochi Super Saturday
7:30am Surf Beach Kiama

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 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 Running Group provide awesome motivation

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Hope you’re already on your way to a great week. Let’s just have a quick time out for a shot of Monday motivation.

Over the weekend, I was away with my crew from Oxygen Health & Fitness for the world’s largest fun run, the City2Surf. We take away a group every year, but I’ve gotta say, this year’s group was the biggest and the most consistent in terms of the 9 weeks of preparation we did leading up to it.

We had a number of veterans who have done this event before but what was extra exciting this year were the rookies we had with us participating in their frst event.

About 3 months ago, I had a number of these rookies tell me things like“I’m not a runner”, “I don’t do running”, “I could never do that”. It happens every year. City2surf is one of the most common long term goals I’ve encountered from my 14 years as a Kiama fitness professional. Clients talk about doing it “one day”.

Well there’s no time like the present.

We had a couple of people who had never run more than a kilometre when training started 9 weeks ago! But they just pushed themselves a little bit further each week. And a little bit further the next week. Then yesterday, the full 14km with 85,000 other people and a gorgeous Winter’s day of sunshine.

Now it doesn’t matter if you’re into running or not, that’s not the point of this story.

It’s about having the guts to try something out of your comfort zone.

It’s about writing down a goal, setting about the work required to get there and then sticking to the task.

Goal setting is vital skill we teach people that can carry you through life.

Sure it might start off as something you use for fitness related goals but the confidence you gain from setting and achieving these things can easily be transferred over to business, career and personal relationships. It’s amazing how many people I meet who have never really set goals for themselves. The great thing is though, it doesn’t matter what age you are it’s never too late to get started.

“You control your future, your destiny.
What you think about comes about.
By recording your dreams and goals on paper,
you set in motion the process
of becoming the person you most want to be.
Put your future in good hands – your own.”

Mark Victor Hansen (1948) Motivational author and speaker

If you’d like to discuss your goals and get a clear path forward click here for a free consultation next Monday 715am

Kiama Boot Camp smashing through Winter

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Welcome to another edition of the Oxygen Health & Fitness Weekly Wrap.  We have been very busy leading up to our latest special offer. The next few months should prove very interesting for the Winter Warriors of Kiama Boot Camp. Read on for all the news….

Dave Lambert
Oxygen Health & Fitness
 

What’s been happening?

2 for 1 Winter Boot Camp

Our latest special for Kiama Boot camp has been receiving lots of enquiries. Promoted as 2 months for the price of 1 has been an attractive offer but I think more appealing is the fact that it is being promoted as an Indoor Boot Camp. After the week of wet weather we have had, its certainly been nice being under cover. As it cools right down for winter you can imagine that will be even more attractive. If you know anyone who needs to stave off the winter kilos send them tohere to secure one of the last 7 spots.

 

City 2 Surf Run Squad

Last week we pumped up the volume to 8km with a run from Surf Beach past Bonaira Oval into Mark St, back towards Addo’s into Manning St all the way down to Hindmarsh Park, Pheasant Point, Lighthouse loop back to Surf Beach. Jill Files was the leading contender for this run as she pushed past the speedy Geoff McIntyre and never looked back. That’s 2 weeks in a row the girls have taken the cake so it’s time for the boys in this Kiama running group to step up! It’s great to see such big numbers turning up so stay motivated, keep charging and we’ll attack another 8km this Saturday.

 

 

Kiama Fit Chicks complete another Program

I have to take my hat off to the Fit Chicks Club girls who have just smashed through a superset program over the past 6 weeks. Pairing together 2 big compound exercises has been taxing on their bodies but its all been worth it. They set and achieved most targets and the changes in performance and  physiques have been very noticeable.  All of these girls are wonderful role models that everyone, male and female, can look up to.

 

 

Winter Warriors

Our attendance challenge after 3 weeks of winter is becoming more and more exciting. We are seeing clients who normally only make it to 1 or 2 sessions per week, smashing out 5 or 6 sessions! The current leaders are:

1. Claire Osborne
2. Deni Murray
3. Naomi Connelly, Lisa Morris
4. Susan Hawley
5. Amber Turnbull

Just as a quick reminder to claim your weekly Facebook Check in point you must check in by 9am Saturday morning.

 

 

 

Weekly Wisdom

 

 

What’s coming up?

Workout of the Month

Fri 28th June
6am Kiama High School

Last chance to improve your scores at the June Workout of the Month with this high intensity cross training in Kiama

City 2 Surf RUN SQUAD

Sat 29th June
6am Surf Beach
8km Kiama Running Group

2 for 1  Kiama Boot Camp Winter Special

Monday 1st July
Kiama High School
Only 7 places left

Precision Nutrition 101

Monday 1st July

7pm Kiama High School Home Economics Room
12 Week Challenge Winner announced
Masterchef 3 competition

 

Kiama Personal Trainers assess your fitness for better results

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Welcome to another edition of the Weekly Wrap from your Kiama Personal Trainers. We’ve got updates, reminders and announcements about all things Oxygen Health & Fitness in this weeks newsletter. Some of our upcoming events that are not only going to keep you motivated through winter, but help take your fitness and results to brand new heights. Read on…
Dave Lambert
Oxygen Health & Fitness

 

Precision Nutrition 101

Participants in our Nutrition Coaching Program have just entered the second half of the program. Some people have managed to shed as much as 26.5cm off their girth measurements getting the basics in place! History tells us that this second half of this fat loss program program is where previous winners have really accelerated their results so its exciting to think where some of these people might be in 6 weeks time.

New Strength

STRENGTH and Conditioning programs this week have shocked a few muscles with the inroduction of a new routine that includes the kettlebell as a new training tool. For a great tutorial on kettle bell training, click here to watch this quick 90 second video.

Fitchicks Club starts new Program

Our two new Fitchicks groups started a new Program this week. It has seen them take a few steps back to refine technique on a few of the major lifts however this will lead to greater improvements in the long run. There’s a few exercises they haven’t done in a looooong time which have provided a nice new challenge. Now we have the new program in place and targets to aim for, its time to rip in and get some hard work done.

 

Weekly Wisdom
“A positive thinker does not refuse to recognise the negative, he refuses to dwell on it. Positive thinking is a form of thought which habitually looks for the best results from the worst conditons.”

Norman Vincent Peale
1898-1993

What’s coming up?

FitBiz University

Saturday 1st and Sunday 2nd June

Exclusive Business Coaching for Dave & Jill with 20 of Australia’s top Fitness Businesses at the Twin Towns Resort on the Gold Coast

Fitness Assessments

Fri 7th June

We have the facilities to again be able to offer comprehensive Fitness Assessments on the first Friday of every month. This will then be followed by 3 consecutive Fridays to participate in the Workout of the Month.

In regards to the Fitness Assessments, we will have set time periods during the session to assess Girth Measurements, Cardiovascular Endurance, Muscular Strength & Endurance, Muscular Power and Flexibility.

This has come at a convenient time for a lot of members who are training hard but with no particular goal or focus at the moment. Kiama Fitness Assessments will help you with this. Similarly if you have any sort of fat loss or body composition goal, performance goal etc, Fitness assessments are a great way to stay motivated and accountable towards your Kiama Fat Loss program.

So Friday 7th June 6am at Kiama High School – we want to see you there!

City 2 Surf training begins

Sat 8th June

6am Hindmarsh Park

Preparations for the Worlds Largest Fun Run start with a 6km mission alongside committed Kiama running group. Whether you’re looking to enter your first City 2 Surf or smash a personal best time, the Oxygen Health & Fitness RUN SQUAD will get you there.

Food Prep Hacks – Lazy Chicken Salad

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