Tuesday, October 26, 2010
Monday, October 25, 2010
The 7 Steps to Eating Your Way to the Body You Crave Seminar
So many of you have been asking about nutrition I have decided to put on a seminar to answer all your questions:
The 7 steps to Eating Your Way to the Body You Crave Seminar
- Learn the 3 fundamental secrets to lasting body transformation
- We expose the fatal three marketing claims that will stall your weight loss every time
- The top 10 wonder foods that you should be consuming every day
- Learn how to read nutrition labels so you will never be tricked by marketing again.
- We show you how to increase variety in your diet
- We reveal the top 10 Worst Fat Storing Foods
- We show you the top 3 best and worst foods
- We expose the ultimate body transformation secret
I am on a mission to help as many people as I can to get fit, healthy strong and energised so please invite as many as your friends as you can.
Everyone is welcome to this seminar- however the number of seats are strictly limited so register now to reserve your place.
Its on Weds Nov 3rd at 7:00pm, at the Coogee Bay Hotel.
Everyone who registers will receive a copy of my book Healthy Meals in 10 Minutes or Less
www.oxygenstudio.com.au/nutrition_workshop.htm
Its not a huge room so Register Now to ensure you reserve your spot
Tuesday, August 31, 2010
Drink Yourself Skinny
How to Drink Yourself Skinny In Time for Summer!
Did you know that you can make a dramatic difference to your waistline by changing what you drink everyday? So before you reach for that next drink out of the vending machine or convenience store fridge, pause for a second! Here are a some of the culprits to watch for (take note of the sneaky and surprising amount of carbs in each drink) :
Cup of Orange juice (250mL)90 Calories, 20g Carbs
Cup of Cranberry Juice (250mL)123 Calories, 29g Carbs
Mizone (bottle 750mL)120 Calories, 27.8g Carbs
Powerade (bottle 600mL)192 Calories, 45.6g Carbs equivalent to 2 Cadbury Boost Bars.
Large Cappuccino full cream milk with 2 sugars:460 Calories, 19.6g Fat, 28.4g Carbsequivalent to two canisters of Dairy Whipped cream
Those of you having four coffees a day:920 calories, 39.1g Fat, 56.8g CarbsSugar equivalent to 3 150g servings of Cold Rock Vanilla IceCream...and more calories and saturated fat than two slices of deep-dish sausage and pepperoni pizza from Domino’s.!
Red Bull (can 250mL)115 calories,28.3g Carbs Coca Cola (bottle 600mL)258 calories, 63.6g carbsequivalent to 4 slices of Nanna’s Apple pie
Worst Energy Drink: Rockstar Energy Drink(1 can, 440mls)280 calories, 0g fat, 62g sugars. Sugar equivalent to 6 Krispy Kreme Original Glazed Doughnuts.
Worst Soft Drink: Sunkist(1 bottle, 600mls)320 calories, 0g fat, 84g sugars. Sugar equivalent to 6 Bulla Ice Cream Bars.
Okay, I’m going to stop there. Do you see a pattern here? Lots of calories and loads of sugar. Research from the Centre for Disease Control and Prevention has shown that it’s not uncommon for the average Australian to consume 800 calories or more per day through drinks alone! If you drink 2-3 of these “empty calorie” drinks every day, that’s up to 5600 calories per week or over 500g of fat per week. Extra weight isn't the only problem associated with drinking empty calories, consuming too many calories—especially empty calories—can lead to a variety of conditions: coronary heart disease, type 2 diabetes, hypertension, sleep apnea, high cholesterol, not to mention tooth decay from the sugars. So what's the best drink I hear you ask?
Its water!______________________________________________________________________________________________________________
I have put together a great program so you can be fit in time for summer- its called the 12 Weeks Until Summer Transformation
And because I want to see you all in a program that is so complete the results are guaranteed I have created some amazing discounts for people who are ready to take action.
Check it all out at: http://www.oxygentransformation.com
And please don’t delay- I only had 11 spots available in this program- 4 are already taken.
I have created a discount structure to favour action takers- the quicker you act, the more you save.
Heres the url again- http://www.oxygentransformation.com
As soon as I have 11 clients in the program I will be taking the site down- so act today!
Vix
Did you know that you can make a dramatic difference to your waistline by changing what you drink everyday? So before you reach for that next drink out of the vending machine or convenience store fridge, pause for a second! Here are a some of the culprits to watch for (take note of the sneaky and surprising amount of carbs in each drink) :
Cup of Orange juice (250mL)90 Calories, 20g Carbs
Cup of Cranberry Juice (250mL)123 Calories, 29g Carbs
Mizone (bottle 750mL)120 Calories, 27.8g Carbs
Powerade (bottle 600mL)192 Calories, 45.6g Carbs equivalent to 2 Cadbury Boost Bars.
Large Cappuccino full cream milk with 2 sugars:460 Calories, 19.6g Fat, 28.4g Carbsequivalent to two canisters of Dairy Whipped cream
Those of you having four coffees a day:920 calories, 39.1g Fat, 56.8g CarbsSugar equivalent to 3 150g servings of Cold Rock Vanilla IceCream...and more calories and saturated fat than two slices of deep-dish sausage and pepperoni pizza from Domino’s.!
Red Bull (can 250mL)115 calories,28.3g Carbs Coca Cola (bottle 600mL)258 calories, 63.6g carbsequivalent to 4 slices of Nanna’s Apple pie
Worst Energy Drink: Rockstar Energy Drink(1 can, 440mls)280 calories, 0g fat, 62g sugars. Sugar equivalent to 6 Krispy Kreme Original Glazed Doughnuts.
Worst Soft Drink: Sunkist(1 bottle, 600mls)320 calories, 0g fat, 84g sugars. Sugar equivalent to 6 Bulla Ice Cream Bars.
Okay, I’m going to stop there. Do you see a pattern here? Lots of calories and loads of sugar. Research from the Centre for Disease Control and Prevention has shown that it’s not uncommon for the average Australian to consume 800 calories or more per day through drinks alone! If you drink 2-3 of these “empty calorie” drinks every day, that’s up to 5600 calories per week or over 500g of fat per week. Extra weight isn't the only problem associated with drinking empty calories, consuming too many calories—especially empty calories—can lead to a variety of conditions: coronary heart disease, type 2 diabetes, hypertension, sleep apnea, high cholesterol, not to mention tooth decay from the sugars. So what's the best drink I hear you ask?
Its water!______________________________________________________________________________________________________________
I have put together a great program so you can be fit in time for summer- its called the 12 Weeks Until Summer Transformation
And because I want to see you all in a program that is so complete the results are guaranteed I have created some amazing discounts for people who are ready to take action.
Check it all out at: http://www.oxygentransformation.com
And please don’t delay- I only had 11 spots available in this program- 4 are already taken.
I have created a discount structure to favour action takers- the quicker you act, the more you save.
Heres the url again- http://www.oxygentransformation.com
As soon as I have 11 clients in the program I will be taking the site down- so act today!
Vix
Thursday, August 5, 2010
My Top 7 Tips for the City to Surf
Maree, Greg, Christy, Christel, and Saskia…are competing in the City to Surf tomorrow- good luck guys!
Here’s my top tips for everyone in the City to Surf
Rest: Have a good nights rest the night before- have a decent sized dinner and have heaps of water right throughout the day.
Put out your clothes the night before: Put out the clothes you will be competing in so there are no delays on Sunday morning.
Set 2 alarms and allow yourself plenty of time to get to the race early- be at least an hour early.
Drink Water Before the race: Have a decent amount of water before, during and after the race
At the Start: Pace yourself- many people will get caught up in the moment and sprint like its the 100 metres final at the Olympics, you will pass them again soon enough!
Eat After the Race: do a good stretch and have some healthy food containing protein soon afterwards (before celebratory drinks).
The Day after the Race: There is a good chance you will be a little stiff. A hot bath, stretching, massage and some gentle exercise will all help. Eat regularly to help your body rebuild.
And most importantly have fun, enjoy the experience have a fun fantastic day!
Here’s my top tips for everyone in the City to Surf
Rest: Have a good nights rest the night before- have a decent sized dinner and have heaps of water right throughout the day.
Put out your clothes the night before: Put out the clothes you will be competing in so there are no delays on Sunday morning.
Set 2 alarms and allow yourself plenty of time to get to the race early- be at least an hour early.
Drink Water Before the race: Have a decent amount of water before, during and after the race
At the Start: Pace yourself- many people will get caught up in the moment and sprint like its the 100 metres final at the Olympics, you will pass them again soon enough!
Eat After the Race: do a good stretch and have some healthy food containing protein soon afterwards (before celebratory drinks).
The Day after the Race: There is a good chance you will be a little stiff. A hot bath, stretching, massage and some gentle exercise will all help. Eat regularly to help your body rebuild.
And most importantly have fun, enjoy the experience have a fun fantastic day!
Monday, August 2, 2010
What Is Your Reward?
I have been covering some extra sessions recently to catch up more of you at training and I am always amazed at what a privileged life I lead having the opportunity to work with such a great group of people…thank you.
One of the areas that I am really encouraging everyone to think about is setting personal rewards.
When clients start training they are always ready to tell me what they hate about their bodies- right down to what part they dislike the most- that might be love handles, their tummy, their hips, or just their sluggish energy levels.
Training involves a commitment to time- time you could be spending sleeping, working, catching up with family and friends and at the movies.
Yet while everyone tells me what they don’t like about themselves and the commitment they will be making to training when I ask what your reward will be the answer is often nothing!
Your mind works by moving towards pleasure and away from pain.
Making time for training, sweating, lifting weights can be a little bit about pain so giving your self a reward really gives you balance and the rewarding prospect of lasting results.
What should my reward be?
Rewards can be big and small.
One client recently bought a gift voucher for a new pair of jeans- what a great reward and commitment too- that’s fantastic.
Rewards can be a simple as a CD, an Ipod, or a new book- all are a great for rewarding small victories.
Do you know what my big reward is?
As you can imagine I have some very specific goals. When I am in the great shape that I was in when I started Oxygen and have hit the targets I have set for business about helping others I am upgrading my car to a Jeep Wrangler.
Life since oxygen has always been a balancing act between both targets- something I am still getting better at.
That has set the bar pretty high hasn’t it- that’s how important my goals are to me- there’s a lot of pain in there so I need a lot of pleasure to balance that out.
go on- click comment to commit to a goal and a reward now!
One of the areas that I am really encouraging everyone to think about is setting personal rewards.
When clients start training they are always ready to tell me what they hate about their bodies- right down to what part they dislike the most- that might be love handles, their tummy, their hips, or just their sluggish energy levels.
Training involves a commitment to time- time you could be spending sleeping, working, catching up with family and friends and at the movies.
Yet while everyone tells me what they don’t like about themselves and the commitment they will be making to training when I ask what your reward will be the answer is often nothing!
Your mind works by moving towards pleasure and away from pain.
Making time for training, sweating, lifting weights can be a little bit about pain so giving your self a reward really gives you balance and the rewarding prospect of lasting results.
What should my reward be?
Rewards can be big and small.
One client recently bought a gift voucher for a new pair of jeans- what a great reward and commitment too- that’s fantastic.
Rewards can be a simple as a CD, an Ipod, or a new book- all are a great for rewarding small victories.
Do you know what my big reward is?
As you can imagine I have some very specific goals. When I am in the great shape that I was in when I started Oxygen and have hit the targets I have set for business about helping others I am upgrading my car to a Jeep Wrangler.
Life since oxygen has always been a balancing act between both targets- something I am still getting better at.
That has set the bar pretty high hasn’t it- that’s how important my goals are to me- there’s a lot of pain in there so I need a lot of pleasure to balance that out.
go on- click comment to commit to a goal and a reward now!
Friday, June 18, 2010
Heart Monitor Bargain
I just discovered some polar heart rate monitors for a really good price on the web.
Quite a few of you have been asking about getting your own heart rate monitors.
I was shopping around to check prices for more heart rate monitors at the studio and I found a great deal on heart rate monitors that I though I should share with you.
The FS1 that we use at the studio are currently a clearance model for just $70 (I usually pay quite a bit more for these wholesale)
The other model worth considering is the FS3C- its very similar to the FS1 and it also records your maximum heart rate- great to see at the end of a hard session or a session where you set a record!
There are some good prices on many of the models so have a good look around the site and see what suits you.
What is the difference between all those models?
On the site you will see heaps of fantastic models with great features
Basically there is no limit to the amount of features that are added to the standard heart rate monitors.
The very top of the range heart rate monitors also contain a GPS, you can graph your workout and location on the computer and then share it with the world on the internet!
The challenge with many of the advanced models is that they are also harder to use than the simple models we have at the studio.
So what heart rate monitor is the best for you?
Want Great value and Ease of Use? the FS1- the easiest to use HRM with all the most basic features- great value and bulletproof- we have been using these in the studio for a long time now.
Once clients know how to use the straps we have no issues
Want to record your maximum heart rate?- FS3C- still as easy to use as the FS1 but also tracks your maximum heart rate at the end of the session.
Keith has a separate GPS unit and so has had one of these in his surf ski for about 3 years of 6 sessions per week and it used to be mine before he took it- its still going strong!Going to put in a lot of miles running this year or you just love gadgets? Get yourself a model that is compatible with the polar GPS as well. If you are thinking of a top of the range monitor as well as Polar also consider the range from Garmin-https://buy.garmin.com/shop/shop.do?cID=142&ra=true
it can be really satisfying keeping a log of your kms and speed ever session.
Happy HRM shopping
Thursday, May 27, 2010
Hi Guys,
Please come and join us at Oxygen’s Queens Birthday Community Workout...your friends, family and neighbours are welcome too!
All of our usual Monday Sessions are replaced with this session.It is suitable for all exercise levels and a great way to to burn some of those winter comfort food calories.
Most of all it will be fun!
And did I say we were providing a yummy, healthy breakfast afterwards?Heres some great shots of our last Community Workout at Easterhttp://www.oxygenstudio.com.au/easter2010.htm
Please RSVP by replying to this email so we can bring enough breakfast for everyone.Its on at Grant Reserve (the Park next to Wylie’s Baths) and starts at 9:00am, followed by breakfast.
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