What’s Been Happening?
Super Saturday Classic
21 Day Nutrition Challenge
As with most things, there was some dropoff from some people who started with high motivation but overall there were some consistent performers who did well sticking to the task.
There are a number of new 21 day Challenges that are more customised to certain goals and now that everyone understands the basics, these optional challenges will be available to start post Challenge Week.
The idea of 21 days is based upon the overwhelming evidence that it takes 21 times to create a habit. These challenges are short term enough to help people maintain motivation and create new habits that will get them closer to their desired goals.
Strength Sessions
Just a reminder also that with the change of Seasons and warmer weather, make sure you are well hydrated before sessions, sip plenty of fluids during training and refuel and recover properly afterwards.
We often set up some of our strength sessions outside in the shade on hot days and I have also designed some Kiama strength & conditioning programs that utilise the great outdoors in places like Surf Beach and Chapman Oval so keep an eye out for these over the warmer months.
Conditioning Sessions
We’ve recently changed the format of our Conditioning sessions and received some great feedback. Normally we have been using a typical Tabata type protocol of 20 seconds work 10 seconds rest. Lately though we have moved to a much longer working set anywhere from 6-10 minutes but each station using a rep based goal for example 60 skips or 15 kettlebell swings.
Participants have been keeping an eye on how many full rounds of the circuit they are getting through in the allotted time and then trying to beat that in corresponding sets. It’s a welcome change and a great way for people of all fitness levels to push hard or back off when they need to.
We’ll be using a similar technique, called Escalating Density Training, in some upcoming FitChicksClub Kiama and Spartan Kiama programs before the end of the year.
Challenge Week preparations complete
Challenge Week will wrap up with Oxygen Health & Fitness’ 5th Birthday at Seabreeze Dining on Saturday 18th Oxober. Contact us to secure your place.
Jamie Williams
Jamie is a long time client who understands the importance of hard work and pushing the body to improve. Along with running, riding and swimming every week as part of his maintenance training for next year’s Hawaii Ironman, Jamie is part of our 6am Spartan group and always attends Stretch each week to maintain tissue quality and stay injury free.
This is a good lesson to everyone that Stretching/Foam Rolling and Recovery techniques are AS IMPORTANT as all the intense sessions you complete each week. Those that attend Friday Stretch automatically gain 1 Performance Point just for being there.
Jamie also attended Conditioning this week which was enough to pip him above everyone else to claim this week’s title of Member of the Week. Well done Jamie and enjoy your Williams family holiday to Hawaii next week.
Weekly Wisdom
What’s Coming Up?
2nd/3rd/4th Oxober
Saturday 4th Oxober
Monday 6th Oxober
Tuesday 7th Oxober
Monday 13th Oxober
Saturday 18th Oxober
