5 years as the best Kiama Fitness Business

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2009

Launch Day – 11th October

(Kiama Personal Trainers begin)

2010

APOLA Annual Conference – Core Stability for Lifeguards Workshop

(Personal Trainer in Kiama gains expert status)

Challenge Week is born

(Boot Camp in Kiama expands)

Australia Day Road Trip – Wanda Sand Dunes

(Kiama running group tackles big challenge)

Fit for Profit Australian Member of the Year

(Kiama Personal Trainer gains worldwide recognition)

2011

Australia Day Kiama Road Trip

(Fitness Challenge in Kiama proves popular)

Challenge Week Series 2 Finale – The Beach Beep Test

Saddleback Smash

(Australia’s Toughest Fun Run is born)

Challenge Week Series 3 Finale – The 100 Hundreds

(Kiama running challenge)

2012

Challenge Week Series 4 – Huge Numbers

(Kiama Boot Camp explodes)

Cataract Scout Park – Tough Mudder Training

Oxygen Olympics

(Fun fitness challenges in Kiama)

Precision Nutrition Coaching is born

(Best nutrition coaching in Kiama)

Winter Warrior Challenge launched

(How to stay consistent with your Kiama fitness program)

Saddleback Smash 2

(Toughest Fun Run in Australia expands)

2013

Challenge Week Series 6 – Massive Numbers

(Best Team training in Kiama)

Oxygen begins lease at Kiama High School

(Semi Private Training in Kiama evolves)

Fit Chicks Club is launched

(FitChicksClub Kiama)

Spartan Training Club is launched

(Spartan Training Club Kiama)

Oxygen Touch Footy Team find the right mix

(Mixed Touch Footy Teams in Kiama)

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)

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

(Dave Lambert NPE Mega Training)

2014

Challenge Week Series 8 Finale – Hell on the Harbour

(Team Challenges in Gerringong)

Oxygen Health & Fitness Timetable evolves

(Kiama’s best fitness business gets even better)

Oxywealth Games

(Sports, fun and games in Kiama)

Dave joins NPE Global Coaching Team

(Fitness Business Coaching in Kiama)

Challenge Week Series 9 Finale – The Horrible Hundred

(Best Kiama Challenge Week yet!)

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.

How to achieve what you REALLY want with Goal Setting (Part I)

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Each year about four million Aussies (20% of the population) start a diet on January 1, all with the same objective – to lose their (excess) weight and fat forever. By this time of year (February/March), many people have already quit their New Year’s Resolutions! Research suggests a) most people will maintain their new behaviours for less than a fortnight (some less than a day!) b) very few people will lose the desired weight/fat they have set out to lose and c) even fewer (less than 2%) will keep it off.

Do these people have the potential to lose weight and keep it off? The vast majority, yes. Will they? Probably not. Why not? A range of reasons, but the common denominator is that in some way their psychology will get in the way of their physiology. They simply stop doing what they started. Great at starting, crap at persevering and ultimately getting the job done.

Their mind is the problem, and their body is the consequence.

For many of us the external is merely a reflection of the internal. At this point of the article you can be enlightened or offended, it’s a choice. Master the mind and you’ll master the body. In order to create different, we need to do different, yet far too many of us are creatures of habit and repetition. If we take the same mindset into the weight loss process (the one that didn’t work the last 50 times) then we’ll produce the same result – failure.

“Energy flows where attention goes”

How often do we find ourselves caught in the same old thinking traps? As a Personal Trainer in Kiama I see it way too often. Check out this list and see if you’ve ever found yourself in any of them.

1. Overgeneralising. Do you find you use words such as always or never when referring to situations that don’t go as planned. Eg “of course it’s raining –every time we go on a picnic it rains.”

2. Black & white thinking. Do you see things as either good or bad, right or wrong, perfect or terrible? If we think like this we can see a small mistake as a total failure.

3. Labelling. Do you find yourself saying something negative about yourself or someone else? How helpful is this to you? Be honest… not really.

4. Mind reading. Do you jump to conclusions without any real evidence? Do you really know that your friend hasn’t called you because she is upset with you? Could there be an alternative explanation? Of course there can.

5. Fortune telling. Do your predict that something is going to happen, without any evidence? “There’s no point trying to lose weight because I know I will fail.”

6. Mental filter. Do you find yourself focusing on the negative in the situation and not even considering what good may have come from it? “I blew my healthy eating plan on the weekend so I’m a total falure”. Did you ignore the fact that for 5 days in the week you DID stay on track?

7. Emotional reasoning. Do you find yourself thinking that bad feelings or emotions say something about how the situation actually is? Feelings are often very different from the facts. Eg being scared of flying doesn’t mean it is unsafe to fly.

Ok I’ve got the right Mindset, am I ready to change?

The first thing to realise is that change is not a one-off event. It’s a process involving seven distinct stages. The key to successfully making change is to identify which stage you are in, prior to beginning, as each stage of change requires different stage for achieving success. The seven stages of change are:

1. Pre-Contemplation. Here you have no intention of changing and you are oblivious to the fact that problem exists. In this stage, you have little understanding about the consequences of your unhealthy habits or you may have tried to change unsuccessfully in the past and become demoralised.

2. Contemplation. You intend to change… eventually. You haven’t committed to change yet and keep putting it off that little bit longer. To move past here, identify the pros and cons of making the change. Then develop strategies to help overcome obstacles that are getting in the way.

3. Preparation. This is the stage at which determination sets in – you are committed to making the change and intend to take action soon. This stage will see you making decisions and putting goals together, important foundation steps for moving to the next stage.

4. Action. At this stage, you’re putting theory into practice and actively modifying various areas of your life such as making different food choices or exercising more. During this stage it is very important to monitor your progress. You should be setting weekly goals and reviewing whether you are achieving them.

5. Maintenance. You have been consistent and persevered with your change, but are aware there is still work to do. You now need to turn those initial changes into lifelong habits. During this stage, hurdles will pop up, so it’s important you develop strategies to overcome them.

6. Relapse. After successfully moving through previous stages, you return to your old ways, but relapse and failure are not the same thing. Everyone relapses at some point on the path to change but the people who succeed are the ones who learn from their slip ups and develop ways to prevent them from happening again.

7. Termination. This is the ultimate goal and it will occur when you maintain lifestyle changes for the long term.

So we figure out what state of change we are in. From the above information you can see that we need to be at stage 3 Preparation, to effectively start the goal setting process.

Why don’t we set Goals for ourselves?

Why is it so few people have clear, written goals that they work towards every day? It usually comes down to one of four reasons:

1. They don’t think goals are important. First, most people don’t realize the importance of goals. If you grow up in a home where no one has goals or you socialise with a group where goals are neither discussed or valued, you can very easily reach adulthood without knowing that your ability to set and achieve goals will have more of an effect on your life than any other skill.

2. They don’t know how to set them in the first place. Even worse, many people think that they already have goals when what they actually have is a series of wishes or dreams, like “Be happy” or “Make a lot of money”

3. They don’t set goals for fear of failure. Failure hurts. It is emotionally and often financially painful and distressing. Everyone has experienced failure from time to time. Each time, we resolve to be more careful and avoid failure in the future. Many people then make the mistake of unconsciously sabotaging themselves by not setting any goals at which they might fail. They end up going through life functioning at far lower levels than are truly possible for them.

4. The fourth reason that people don’t set goals is because of the fear of rejection. People are afraid that if they set a goal and are not successful, others will criticize or ridicule them.

“We are all self made but only the successful will admit it.” Earl Nightingale

Why should we set Goals?

Is it really that important that I have a goal? Isn’t it enough that I come down and train a few times a week when I can? Surely that’s better than the other huge percentage of people who are doing nothing at all? No, not really and I’ll tell you why.

Training without a goal gives you no focus, no reason to run a little further, punch a bit harder, keep pumping those shoulder presses when they start hurting and no reason to get to training when the weather sucks outside.

It gives you no motivation when the going gets tough.

Conversely, training with a specific goal opens up huge potential.

“Setting goals opens the mind to the possibilities of achieving them”

It allows you to first get a mental picture of the finish line. This mental imagery becomes an emotional attachment. When someone is emotionally attached to something it is infinitely more powerful and a much stronger motivational tool. Eg the goal may be to lose 15kg but the emotional attachment is to fit into a size 12 dress and look good for her daughter’s wedding. Or a guy may want to lose 10kg and improve his cardio fitness but the emotional attachment is being able to run around with the kids in the backyard and not be huffed and puffed.

“Happiness is the progressive realization of a worthy ideal, or goal”. Earl Nightingale

Goals give you a sense of meaning and purpose. Goals give you a sense of direction. As you move toward your goals you feel happier and stronger. You feel more energized and effective. You feel more competent and confident in yourself.

Get S.M.A.R.T about your Goals

Even with the best intentions, if your goals are not S.M.A.R.T you will probably fall into the large percentage of people that never achieve what they really want.

Did you have a resolution a few weeks ago to increase your fitness, lose weight, eat healthier etc? Are you sticking to your guns? Are you exercising consistently? Are you REALLY committed?

If you listed any of the above resolutions, my guess is you WON’T achieve the results you are after. That sounds harsh, but it’s probably true. The reason: these goals are not specific enough.

Get fit. How fit? What sort of fitness? Lose weight. How much weight? How long will that realistically take?

A powerful and proven strategy here is to create S.M.A.R.T goals. These letters stand for:

Specific. A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal, you must answer the six “W” questions. Who is involved? What do I want to accomplish? Where – identify a location? When – establish a time frame. Which – identify requirements and constraints. Why – specific reasons, purpose or benefits of accomplishing the goal.

Eg “I want to lose weight” vs “I will lose 15 kg in the next 6 months by following a structured exercise program and eating 5-6 small meals every day. Once a month I will re measure my progress to see what improvements I have made and reward myself if I have achieved my short term goals. Along with seeing a Trainer, this will keep me motivated and hold me accountable.”

Measureable. Establish concrete criteria for measuring progress toward the attainment of the goal you have set. When you measure progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal. You’ve got to answer questions like “how much” and “how will I know when it is accomplished?”

Attainable. When you identify goals that are the most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals. You can attain almost any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you build yourself image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.

Realistic. To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labour of love. Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish it.

Time Specific. A goal should be grounded with a time frame. With no time frame tied to it there’s no sense of urgency. If you want to lose 15kg, when do you want to lose it by? “Someday” won’t work. But if you anchor your goal within a timeframe, “by May 1^st” then you’ve set your unconscious mind into motion to begin working on the goal. T also stands for Tangible. A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, see or hear it. When your goal is tangible you have a better chance of making it specific and measureable thus attainable. That’s why I’m a BIG believer in the physical act of writing out your goals on paper, then posting it where you will see it every day. Read them out loud, visualise your success and take action to make your dreams come true!

Once you have a S.M.A.R.T long term goal AND the reasons why they’re important to you, you can then go about creating a plan. This involves setting some short term goals along the way to your finish line. Now, is the time to take the first step. The longest journey, or project, starts with a first step. When it’s too hard to picture the whole journey, break it down into smaller ones. Keep reducing until the first step seems attainable. Then take it. The others will follow.

Look out for Part II on Goal Setting and changing your habits tomorrow…

What Type of Personal Training in Kiama Is Best for You

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Personal training in Kiama sets a standard for quality and success. With fitness becoming an increasingly popular aspect of health today, trainers are becoming knowledgeable in different areas. They can help you treat injuries, manage stress, become more flexible, and much more – including lose weight!

Ain’t No Mountain High Enough

Choosing a type of personal training in Kiama requires some thought. Like any other program, such as diet, there are many factors to consider. You want to choose a program that fits your style so that you will not be tempted to quit before achieving your goal. Don’t over do it or under do it, its easy to tire yourself out or forget about your goals entirely. Maintenance is the most difficult part of a training program, and trainers are more than aware that motivating you to maintain a healthy system is a big part of their job.

So your very first decision is deciding what your overall goal is going to be. Some just need to lose weight. Others want to prepare for a professional body building competition. Decide what your goals are and come up with a schedule that will help you meet those goals.

Obviously, these are two very different goals and will require two very different programs. Fitness is serious business and no goal is too high to reach – but remember a trainer will make that goal easier to grab. Having someone to help you keep on track is invaluable, with a personal trainer appointment, its harder to skip your workout…you’ll be letting them down as well as yourself.

Can’t Keep Me Away

Personal training in Kiama can be as varied as people’s fitness personalities. They include:

Home and office training programs
Private or group training programs
Exercise programs that stand alone
Exercise programs coupled with diet and health programs
Online personal training
Studio personal training

Mountain High

Deciding to take control of your health and fitness is like reaching the top of a mountain. From the top you can see for miles, and the future looks crystal clear. To maximize your program of personal training in Kiama, choose a company that has experience and uses only certified trainers.

Certified trainers will lead you to the top! They are knowledgeable in all exercise areas, from just helping you trim up to teaching you how to train for that sport you love so much.

Their experience will equate to customized exercise programs that target your specific needs. There’s no need to stumble along. You can climb directly to your goal with the assistance of personal training in Kiama.

Exercise Is A Top Diabetes Management Tool, According To Personal Trainers In Kiama

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Personal trainers in Kiama know that exercise and good nutrition can do a lot to prevent or delay diabetes onset, but that they are also key factors in controlling diabetes, preventing serious complications, and in living well with diabetes. Fitness is recommended for all diabetics, but care must be taken to develop a safe plan given your specific situation.

Many Benefits Of Fitness For Diabetics

A 2005 study showed that people who had diabetes and who walked daily were healthier after two years. Their medical expenses were lower as well, indicating their overall health was better. In contrast, people with diabetes who did not exercise experienced a decline in health and increased health care costs.

Physical fitness is important to diabetes as a means of controlling blood sugar; it is also a highly effective means of maintaining heart health—a top threat to people with diabetes. Personal trainers in Kiama have seen that diabetics who exercise benefit from:

Improved circulation—preventing lesions and tissue damage throughout the body
Prevention of heart problems
Increased blood flow to the heart
Decreased cholesterol (of ‘bad’ cholesterol levels)
Increased levels of good cholesterols
Decreased nerve damage
Weight loss
Lower risk of stroke
Decrease in blood pressure

People with diabetes who exercise enjoy many of the same benefits of people exercising without diabetes—and more. For people with diabetes, though, exercise takes on an even greater importance as the extra boost is necessary to keep the heart, lungs, and body functioning at optimal capacity.

Exercise Considerations For People With Diabetes

Exercising with diabetes is similar to exercising without, but there are special considerations that need to be accounted for. Since exercise causes dramatic changes to blood glucose, it is important to talk to your doctor about how to manage blood sugar before, during, and after exercise.

It is also important to know what types of exercise are beneficial and will improve your condition and what types of exercise are safe given your specific symptoms/condition. For this it is important to ask personal trainers in Kiama for advice.

For example,

Aerobic exercise and sports are recommended, but care must be taken to monitor effects on blood glucose
Strength training helps build muscle and improves metabolism, but when complications arise strength training may need to be modified or suspended
Patients who have lived an inactive lifestyle need to gradually break into exercise and increase intensities as fitness improves
Blood glucose levels dictate the safety of exercise—it is generally recommended that diabetics not exercise with blood glucose below 100mg/dL or above 300mg/dL

In addition, personal trainers in Kiama require that all diabetics stay well hydrated during exercise (because dehydration impacts blood sugar) and should always check for injuries (particularly of feet) following exercise.

Getting Help To Exercise Safely

Developing a plan for safe and effective fitness can be daunting if you have diabetes. The help of qualified professionals—including the advice of your doctor and the knowledge of personal trainers in Kiama—can help immensely. Your doctor will work with you to make sure that you are exercising in a way that is beneficial and safe, and a personal trainer will build upon your doctor’s recommendations to develop a fitness plan that is right for you.

As a diabetic, exercise is one of the best ways to remain healthy at your optimal level throughout life. Get the professional advice and assistance you need and commit to regular exercise so that you can live well for many years, despite your disease. Personal trainers in Kiama can help you learn about how this is possible.

Injuries, Strains and Sore Muscles – A Personal Trainer in Kiama Can Help

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A personal trainer in Kiama understands that experiencing soreness the day after a work out isn’t uncommon. After all, you’re pushing your muscles beyond what they’ve been used to doing. But sometimes we mistake injuries and strains as sore muscles and push through the pain, which can lead to lasting damage. In this article, we’ll take a closer look at why muscles become sore, what you can do to help prevent soreness, and why working with a personal trainer in Kiama can help you avoid injuries and strains.

Why do we get sore?

If you’re exercising correctly, muscle soreness should be very minimal, but those that are just beginning or have recently intensified their work outs may experience muscle soreness the day after a work out. This phenomenon is called delayed-onset muscle soreness, or DOMS, and generally occurs twelve to 36 hours after an intense work out. There are two factors that contribute to DOMS; a build up of waste products in the muscles and miniscule tears in the muscles. Not only are the muscles sore, but symptoms can also include feeling stiff, weak and tired. A personal trainer in Kiama understands DOMS and will know how to safely and effectively get you passed it without injury or strains.

Avoiding soreness

Working out shouldn’t leave you feeling tired and sore, but energized! You can help your body better recover by taking care of your body before and after your work out. Make sure you’re getting plenty of sleep, as exercise will only exacerbate the tired feeling, and take an appropriate amount of rest between work outs, so your muscles have time to recover. A personal trainer in Kiama suggests always warm up your body for at least ten minutes before any kind of intense work out, because exercising “cold muscles can lead to strains and injuries.

Stretching after a work out is just as important, as it encourages the blood flow to return to the organs and discourages lactic acid from building up in the muscles, which contributes to soreness. Finally, make sure you’re getting enough fuel for your body. Food give your body the energy it needs to work out efficiently, so consider adding a small snack an hour before your workout and eating a healthy meal afterwards, to help your muscles better recover.

Getting the help you need

If you’ve already tried some of these techniques and are still experiencing soreness after your work outs, chances are that you may have strained a muscle. A muscle is considered strained when it has worker harder than its capacity and it actually tears. If you don’t notice significant improvement over a period of a few days, you may need to seek medical advice.

It is, of course, very easy to avoid injury by making sure you’re using exercise equipment safely and not pushing yourself beyond your limits by consulting a personal trainer. Working out with a personal trainer in Kiama has many benefits for you, including designing a fitness regime that’s right for you, encouraging you along the way, but most importantly, making sure you’re working out safely and efficiently. A personal trainer in Kiama will be able to advise you about your muscle soreness, when you should seek medical advice, and how to avoid injury all together.

What to Expect When Hiring a Personal Trainer in Kiama

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A personal trainer in Kiama understands that after choosing to improve your health through better eating and exercise, many people don’t know what to do next. There are hundreds of pages on the internet dedicated to diets, exercise regimes and equipment, but how can you tell what is right for you and your body? This is why choosing to hire a personal trainer in Kiama is wonderful way to take your next step on the road to better health. In this article, we’ll take a look at just a few of things you can expect to find when you hire a personal trainer.

Great Communication

A great personal trainer in Kiama will be ready and able to hear what you’re saying, from the moment you meet to the day you reach your first goal. During the time of your meeting, the personal trainer has set that time aside to concentrate on you and your needs. He’s listening to your concerns, what kinds of exercise you like, what you’d prefer to avoid, and what your goals are. At the same time, he’s there to help you understand how the exercises you’re doing will help you attain your goal and to explain them safely and efficiently.

One to One Assessment

When you’re working with a personal trainer in Kiama, the fitness routine he designs is for you and no one else, not a class full of fitness students, not other people in your age group, and certainly not the anonymous masses on the internet. Your personal trainer should do a full assessment of your strengths and weaknesses on your very first meeting, and will be able to help you create realistic goals. You certainly have your role to play here as well, as you’ll have to be honest about your eating and exercise habits so he’ll be able to better help you on the road to better health.

Dedicated Time for Fitness

When you create a schedule for meeting up with your personal trainer in Kiama, you can count on that time to be dedicated to improving your health, so it’s easier to let some of your outside concerns at the door. In our busy lives, it’s hard enough to find time for exercise and even then we can be burdened down by worries about work and home. Once you’ve dedicated the time to meet with your personal trainer, it’s easier to concentrate on the task in front of you, and you’ll be surprised to find that you’ll likely be less stressed when you leave.

Health Concerns

One of the benefits of letting a personal trainer design your fitness routine is that he can work around any kind of health concerns that you have. Certainly, exercises will differ in intensity for young people and older people, but this is also true for those that are recovering from heart problems, or are suffering from diabetes, or want to improve their health before or after a pregnancy. Your personal trainer in Kiama will be able to take into account any health concerns you may have and incorporate them into your fitness routine.

Are You Too Busy to Exercise? A Personal Trainer in Kiama Can Help!

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A personal trainer in Kiama understands that among all the excuses one can make about avoiding exercise, claiming that you’re just too busy has to be the most often heard excuse. The truth is that this excuse just doesn’t cut it anymore. Everyone can find a way to incorporate an exercise routine into their busy lives, even if their lives are scheduled down to the last minute. Here are a few tips on how even the busiest among us can bring a little fitness into our lives.

Make Exercise a Priority

It seems that we can always miraculously find time for the things we really enjoy, like meeting a friend for drinks or catching our favorite team play on television. The trick with fitting in exercise is changing your attitude about it, and making it something that is important enough to warrant taking a second glance at the schedule. Sure it means that you may have to get up an hour earlier or sacrifice an hour of your precious evening leisure time, but think about how much better you’ll feel, not to mention how much better you’ll sleep! You may want to hire a personal trainer in Kiama to ensure to stay on track!

Make a Schedule

Penciling exercise into your busy schedule is a great way to help keep you motivated and make time for fitness. Planning your fitness schedule a week in advance may be all you need to make sure you have time for all the responsibilities in your life. But sometimes even the best laid plans fail, so don’t beat yourself up if something comes up and you have to cancel one day. The most important thing is that you get back up on the horse the next day! Also, don’t forget that there are two days during the week that most of us don’t even consider when scheduling exercise – the weekend! If you are determined to meet your fitness goals, there is no better way than to hire a personal trainer in Kiama.

Incorporate Exercise in Your Daily Routine

Just because you can’t fit time to go to the gym in your schedule doesn’t mean that you can’t incorporate exercise in your daily life! There are dozens of ways that you can get a short workout throughout the day. Some examples include using the stairs instead of the elevator or escalator, parking at the other end of the parking lot when going shopping, and when you get home, bring in your shopping bags one at a time. You could even permanently lose your television remote and get up out of your chair from time to time!

You Don’t Have to Do This Alone

Your secret weapon may be one you didn’t even realize that you had – your personal trainer in Kiama. Let a personal trainer know what your goals are and you’ll be surprised at how easily they’ll help you reach them. If you’ve never considered working out with personal trainer in Kiama, you’ll be surprised at how difficult it will be to cancel when you know you have someone waiting for you at the gym.

Don’t be afraid to seek out professional advice. A personal trainer in Kiama can help you think of new ways to incorporate exercise into your daily routine, even if you can only get to the gym a few days a month.

What to Look for in a Personal Trainer in Kiama

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You’ve decided to improve your health and lifestyle with a personal trainer in Kiama. Congratulations! You’ve already made an important first step. The next one is to find a personal trainer that can help you achieve your goals, but where to start? Don’t make the mistake of hiring the first personal trainer you come in contact with, because he or she might not have accredited certification and make you dread showing up for exercise sessions. In this article, we’ll take a look at three important things to keep in mind when looking for a personal trainer in Kiama; certification, your comfort level and how your potential personal trainer looks.

Certification

Thanks to the rise in popularity of personal trainers, more and more inexperienced fitness enthusiasts are seeking out certification from unlikely sources, such as the internet. Don’t be fooled by a fancy looking certificate or an impressive sounding certification body. There are a handful of accredited certification bodies that offer personal fitness certification and it is worth the time to learn about them before your search – not only because you’ll be able to separate the good from the bad, but because each certification has a different focus on fitness.

Any personal trainer in Kiama worth his salt will also be certified in first aid and CPR, so be sure to ask about these issues as well.

Comfort Level

Just as every personal trainer in Kiama is different, everyone seeking a personal trainer has different needs as well. The idea of a drill sergeant as personal trainer may be what you need to keep motivated, or it might ensure that you never show up for a session again. The purpose of hiring a personal trainer is that he or she will push you to work harder than you would by yourself, but the way they intend to push you will make all the difference in the world.

Even in the interview stage, don’t be afraid to ask the personal trainer in Kiama how he or she intends to encourage you to go on. Also, is this a person that you’ll feel comfortable asking questions to in the middle of a session? Don’t disregard your initial feelings on meeting a potential personal trainer, because if you don’t feel comfortable with him or her, the less likely you’ll be to continue showing up to work out.

How Does the Trainer Look?

Just like the old saying goes, you should never judge a book by its cover, but let’s be honest – don’t you want a personal trainer that practices what he preaches? While you may never know for sure that the trainer achieved a healthy looking body by following a healthy diet and exercise program, you’re more likely to respect and follow the training if he looks like he does. He doesn’t have to look like he just stepped out of last week’s fitness magazine, but wouldn’t you find it difficult to respect a personal trainer in Kiama if you looked better than he did?

Learn About Managing Your Diet and Metabolism with Personal Trainers in Kiama

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Personal trainers in Kiama advise that you should learn about managing diet and metabolism in order to lose weight and keep it off. The metabolism is the process of burning the calories you consume. Your metabolic rate is impacted by the food you eat and the amount of exercise you get on a regular basis.

Managing Your Energy

Your body has to burn calories in order for them to become usable. This is just another way of saying your metabolism is how your body makes use of the nutrients you consume through diet. The metabolic rate is the speed at which you burn the calories and has a direct impact on your weight.

The three primary nutrients the body needs to survive are fats, proteins, and carbohydrates. Your diet is composed of a variety of foods which supply these nutrients in a certain quantity. As you live and breathe, the body uses the nutrients to create energy needed to continue functioning.

You can impact your metabolic rate by eating foods supplying the right balance of nutrients. Your physical weight is the result of a number of factors and one of those is the metabolic process which burns calories. When you eat too many calories, and you don’t expend them through physical activity and the metabolic process, you will gain weight.

When people want to lose weight, they have to reduce the amount of calories consumed to a level below the amount of calories expended. Personal trainers in Kiama will tell you that you don’t necessarily have to count calories though many people choose to do so. What works just as well is eating a balanced diet that makes sense based on your level of physical activity.

Paying Attention to the Details

One of the important considerations when managing your diet is making sure you control everything you decide to eat or drink. You can easily consume many more calories than you think you are consuming through your choices of liquids or snack foods. A calorie is a calorie to your metabolism, and one of the simplest facts to understand about weight loss is the fact you have to burn more than you ingest. Personal trainers in Kiama can explain more.

Your diet and your metabolism are intricately integrated. Though food alone cannot change the metabolic rate very much, you are able to increase your metabolism through exercise so you burn more calories in the food you eat. But it is important to understand a single food cannot supply the body with the nutrients it needs.

That is why fad diets seldom work well. They often exclude a major food group needed for a healthy body. You have to eat a variety of foods that are nutritionally balanced and supply your body with the energy needed to function, and that energy is obtained from a mixture of fats, carbohydrates, and proteins. Contact Personal trainers in Kiama to find out the best diet for your goals.

2009

Launch Day – 11th October

(Kiama Personal Trainers begin)

2010

APOLA Annual Conference – Core Stability for Lifeguards Workshop

(Personal Trainer in Kiama gains expert status)

Challenge Week is born

(Boot Camp in Kiama expands)

Australia Day Road Trip – Wanda Sand Dunes

(Kiama running group tackles big challenge)

Fit for Profit Australian Member of the Year

(Kiama Personal Trainer gains worldwide recognition)

2011

Australia Day Kiama Road Trip

(Fitness Challenge in Kiama proves popular)

Challenge Week Series 2 Finale – The Beach Beep Test

Saddleback Smash

(Australia’s Toughest Fun Run is born)

Challenge Week Series 3 Finale – The 100 Hundreds

(Kiama running challenge)

2012

Challenge Week Series 4 – Huge Numbers

(Kiama Boot Camp explodes)

Cataract Scout Park – Tough Mudder Training

Oxygen Olympics

(Fun fitness challenges in Kiama)

Precision Nutrition Coaching is born

(Best nutrition coaching in Kiama)

Winter Warrior Challenge launched

(How to stay consistent with your Kiama fitness program)

Saddleback Smash 2

(Toughest Fun Run in Australia expands)

2013

Challenge Week Series 6 – Massive Numbers

(Best Team training in Kiama)

Oxygen begins lease at Kiama High School

(Semi Private Training in Kiama evolves)

Fit Chicks Club is launched

(FitChicksClub Kiama)

Spartan Training Club is launched

(Spartan Training Club Kiama)

Oxygen Touch Footy Team find the right mix

(Mixed Touch Footy Teams in Kiama)

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)

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

(Dave Lambert NPE Mega Training)

2014

Challenge Week Series 8 Finale – Hell on the Harbour

(Team Challenges in Gerringong)

Oxygen Health & Fitness Timetable evolves

(Kiama’s best fitness business gets even better)

Oxywealth Games

(Sports, fun and games in Kiama)

Dave joins NPE Global Coaching Team

(Fitness Business Coaching in Kiama)

Challenge Week Series 9 Finale – The Horrible Hundred

(Best Kiama Challenge Week yet!)

Food Prep Hacks – Lazy Chicken Salad

Find Us on Brown St.

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