sports performance programs in Kiama Archives

Welcome to the latest news from the Oxygen Health & Fitness Weekly Wrap. We’re a month into Winter now and July provides an absolute feast of events for athletes and sports fans. If you’re looking for sports performance programs in Kiama, we have the answers.

There’s the end of one phase of programming and the start of another, it’s called the art of “periodising” your program into microcycles and it’s one of the keys to long term success with your health & fitness goals.

If you need extra help with your goals click here for a free consultation so we can create a plan of action.

Dave Lambert

Oxygen Health & Fitness

What’s Been Happening?

Winter Warrior update

There’s been some great efforts from many of our participants during Week 4 of the 13 week Winter Warrior Challenge. I had my best week personally, completing 7 sessions to leave my tally sitting at 26/77. It’s two behind schedule but only due to a washout and bye at Touch Footy. Feeling strong and hitting my targets so one happy camper right here.

I’ve also been keeping an eye on everyone’s Saturday morning Facebook updates and a number of clients are right on track. 1/3 of Winter gone and 1/3 of their scheduled workout sessions complete. If you’ve somehow forgotten your Winter Warrior Targets, or you need to reset due to time off or illness, I have everyone’s initial targets on file so shoot me an email and I can help keep you accountable for the rest of Winter.

First Winter Programs complete

Our Kiama strength & conditioning programs, FitChicksClub and Spartan Training Club, both finished a 4 week microcycle this week Although entirely different programs, they’ve both centred on strength with low reps (5) and heavy weight.

It initially started with moderate weight that everyone knew they could confidently handle for the 5 reps. Although this might sound as though we weren’t pushing as hard as we should, it actually allowed everyone a week to reset their technique, deload their bodies slightly and get prepared for the heavier weights to come.

We also started our first tutorial where footage of a common exercise used in our programs, the Trap Bar Deadlift, was uploaded with commentary, diagrams, hints & tips to help everyone improve. Keep an eye out for more of these in our Private Facebook Group and be sure to join our team on Ubersense so I can email you your footage automatically each time I capture video of you.

I’m pleased to say that the majority of clients have hit the majority of targets with many executing better technique have before. Some of the targets seemed lofty only four weeks ago but it’s a hard working bunch here at Oxygen and they’re not afraid of pushing themselves to achieve results.

Short & Sharp Super Saturday Series

This past Saturday we continued the theme of short, sharp strength/cardio mixers with a 15 minute workout at Chapman Oval. Comprising of a 20metre Up & Back Sled Push, Push Ups, 20metre Up & Back Sled Push, TRX Pull Ups, we has three rounds full body intensity to kick-start our Saturday.

It started with a 7 minute round of 7 reps each strength exercise. Then a 5 minute round with 5 reps each exercise. It finished with a 3 minute round of 3 reps per exercise and some lightning sled pushes that left everyone thinking 15 minutes was more than enough!

Quality over quantity reigns supreme once again.

Geoff McIntyre

This weeks Member of the Week was hotly contested with 3 people in the running before last night’s session pipped one person to the top. That award goes to one of our longest serving Members G-Mac! Geoff has always had great endurance smashing it out at INTERVAL RUNS and BOXING sessions for years. Late last year he was hassling me about joining Spartan Training Club to work on his strength but availability in his preferred timeslot was slim. He finally got his chance this year and he is developing some great all round strength to go with his well known endrunace. Well done Geoffy!

2 Tubs of BioTrust Protein Powder for $90

Two tubs of BioTrust Vanilla Protein Powder for $90. Best tasting, preservative free Whey Protein Powder on the market period. It’s made with natural ingredients, it’s hormone free with no artificial flavours or colours.

You can normally only get 1 bottle for $49 or 3 bottles for $42 each plus freight.

I have some excess, unopened stock so if you want some great tasting protein powder at a great price. Email me now, first in best dressed. If you do miss out you can always purchase some at our website here at the prices quoted above.

Weekly Wisdom

Interesting Image

Saturday 5th July

SUPER SATURDAY

7:30am Kiama High School

Spotlight

Monday 7th July

POWER PHASE Starts

6am FitChicks

TOWN OF ORIGIN GAME III

6pm Surf Beach

Saturday 12th July

SUPER SATURDAY SOCCER WORLD CUP

7:30am Surf Beach

Spotlight

Wednesday 23rd July

OXYWEALTH GAMES

Range of Sports and activities over a 2 week period including Athletics, Boxing, Gymnastics, Hockey, Lawn Bowls, Netball, Rugby 7’s, Squash, Table Tennis and Weightlifting.

Spotlight

Oxygen Health & Fitness programs for sports performance

What’s Been Happening?

Saturday 5th July

Monday 7th July

Saturday 12th July

Wednesday 23rd July

Food Prep Hacks – Lazy Chicken Salad

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Kiama Gym Results