Fitspiration

Forbes

2010-10-26T23:58:00.001-07:00

See how Forbes lost 7kg in just 7 Weeks http://www.oxygenstudio.com.au/forbes.htm

2010-10-25T00:15:00.000-07:00

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 3^rd 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

Drink Yourself Skinny

2010-08-31T01:20:00.000-07:00

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

My Top 7 Tips for the City to Surf

2010-08-05T21:48:00.000-07:00

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!

What Is Your Reward?

2010-08-02T21:56:00.000-07:00

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!

Heart Monitor Bargain

2010-06-18T18:47:00.000-07:00

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!

http://www.thepolarshop.com.au/

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

http://www.thepolarshop.com.au/

2010-05-27T21:51:00.000-07:00

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.

2010-05-25T22:09:00.000-07:00

Hi Everyone,

Thanks for giving such a great response to the stretch article.
As a result of your great feedback I have decided to put on a workshop just on stretching.
Here again are the top 3 reasons why you should be doing more stretching:

1. Stretching reduces muscle soreness
2. Stretching reduces your risk of injury
3. Stretching gives you the ability to push yourself further in training with less effort.

Here are the Details:
Saturday June 5th– 10am

For the first 8 client to register I have arranged for you to have a complimentary theraband so you can do even more effective stretches at home.

To book your place in this workshop reply to this email now. Your friends are also welcome to attend this workshop.

The benefits of stretching

2010-05-25T00:15:00.000-07:00

Hi Guys- I am yet to meet anyone who couldn't benefit from doing more stretching and many of these people want to touch their toes so we have put together the special report "The Top 10 Stretches To Help Touch Your Toes"
Here are the top 3 reasons why you should be doing more stretching:
Stretching reduces muscle soreness
Stretching reduces your risk of injury
Stretching gives you the ability to push yourself further in training with less effort.
And on top of this I am yet to meet a client who stretches enough or even has enough knowledge about how to stretch correctly to receive benefit.
Remember- There is more to stretching than the funny moves that the old guys do down at the beach!

Download the Report Here>>

Oxygen's Grocery Tour

2010-05-11T19:40:00.000-07:00

Hi Guys,

I just wanted to drop a quick update to fill everyone in on the success of our most recent Grocery Tour.

Louise, Amanda, Bridgette, Jamie, Elisabeth, Andrea, Sue, Alison learnt heaps from our last grocery tour and are now shopping and eating better.

We had a great time, lots of laughs and ended up with basket's full of beautiful, healthy, nourishing fresh foods!

Keep your eye's peeled for our next Oxygen event, to make sure you dont miss out!

To your health and happiness,

Victoria Millicevic.

2010-02-02T19:39:00.000-08:00

Hi,

Keith and I would like to personally invite you to

Oxygen's "Dream Big, Live Big" Goal Setting Seminar! Tues Feb 6th 7pm

Success in fitness starts with exercising the muscle between your ears.

In this 1 hour seminar we will teach you how to set goals and then how to start achieving them.

You will learn the techniques as they have been implemented by our most successful transformations.

Tuesday Feb 9th, 7:00pm.

We only have 15 places available in the seminar and last year this seminar was fully booked out.

Everyone is welcome to this seminar- bring your friends as well!

Register now by going to this page:

http://clicks.aweber.com/y/ct/?l=MtM0h&m=1dY9yztnLaD.K4&b=uzfOgSnpe8H0ymRuSyI89w l=MtM0h&m=1dY9yztnLaD.K4&b=uzfOgSnpe8H0ymRuSyI89w

Download my Free report: "Finally...The TRUTH About How To Lose Weight!"
Top Personal Trainer And Fitness Coach Reveals Insider Secrets The Weight Loss And Fitness Industries Don't Want You to Know
http://clicks.aweber.com/y/ct/?l=MtM0h&m=1dY9yztnLaD.K4&b=eY2I0LuFXuqOKIlAAw_PVQ l=MtM0h&m=1dY9yztnLa D.K4&b=eY2I0LuFXuqOKIlAAw_PVQ FXuqOKIlAAw_PVQ

Get your Free, no obligation consultation today! (valued at $95)
Learn about how you can transform your body to lose weight, get toned, and gain more energy through one on one or small group training.
http://clicks.aweber.com/y/ct/?

l=MtM0h&m=1dY9yztnLaD.K4&b=mgi.RSKjNL5ify3vVeYQRQ oxygen studio, 92 Dudley St, Coogee, Sydney, NSW 2034, AUSTRALIA
To unsubscribe or change subscriber options visit:http://www.aweber.com/z/r/?nCwcrAzstCwczKwsbMyMtEa0bEyMbOysLA==

Oxygen's Australia Day Workout & Breakfast 2010

2010-01-25T19:08:00.000-08:00

To celebrate Australia Day Oxygen put on a special outdoor workout and breakfast at the park.

We had perfect weather and lots of fun.

We did a combination of total body exercises as well as boxing, ab work and stretching.

After the workout everyone enjoyed a yummy breakfast of muesli, yoghurt, fruit salad, fresh OJ and my own homemade low fat, high protein vegan muffins.

It was such a great way to start the Australia day holiday.

All participants burned approx 700 calories so they all earned their Australia day lunch.

If you were unable to come you can check out the pics here

Now I know that after looking at the pics you will wish you turned up to join in the fun.

Dont worry Oxygen will run an event like this every public holiday.

Dont forget to check out the pics

Happy Australia Day - Victoria

How Thinking Big This Year Can Transform Your Life

2010-01-11T14:32:00.000-08:00

I thought we should start this year with a fitspiraton with some inspiration.

On Sat April 11th Susan Boyle appeared on Britain's got talent.

Susan Boyle lived alone with her cat, was unemployed and at 47 years of age she said she had never been kissed.

She had only ever sung at her local church.

You couldn't say that Susan looked like a star.

Susan stood up to an absolute grilling from Simon Cowell (best known from his harsh judging in American idol) and told Simon that her goal was to be a professional singer.

Susan ignored the incredulous reaction from the judges and audience alike and focused on singing “I dreamed a dream”

By the end of her performance she had everyone in the auditorium standing and had won over all the judges.

By November 2009 Susan had a number one album in the UK, US, Canada, Ireland, Australia and New Zealand, in some cases outselling number 2 in the charts by 5 times.

Dream big this year.

Set specific goals. "Specific is Terrific"

Set your goals big, especially for the long term.

Create a workable plan of action and follow through.

Everything you want is in your grasp- and you can make it happen…

Watch Susan Boyle's debut performance on Britain's got talent - it will bring tears to your eyes

Susan Boyle - Britains Got Talent 2009 Episode 1 - Saturday 11th April HD ...

"dead because she wanted to have a slightly firmer ass"

2009-12-11T19:02:00.000-08:00

Fitspiration

A 38-year-old former Miss Argentina, Solange Magnano, died over the weekend from complications resulting from cosmetic surgery.
"This woman who had everything is dead because she wanted to have a slightly firmer ass," said Roberto Piazza, a fashion designer and close friend of Magnano, who frequently appeared as a runway model in his fashion shows.
She was rushed to hospital on Friday suffering from a pulmonary embolism and died on Sunday.
Its such a shame that this story has followed on so quickly since my last one on quick solutions.

Getting a toned butt is simpler and faster than you might think and it doesn't involve surgery, wraps, pills or creams.

And the pursuit of a toned butt will help you to be fit, healthy and strong and be looking and feeling great.

The thee biggest elements in program that tones your butt are:
Resistance training for toning
Cardio to burn the fat away that hides the toning you already have there
Your daily calorie intake needs to be in deficit to burn away the body fat that hides you toned butt
The best butt toning exercise is the squat.
Below Anthony is demoing how to squat- see how his knees don’t go over his toes and you could

rest a cup of tea on his knee.

Once you can do this exercise with perfect form then add hand weights or a bar.

(Hint- get your form right by leaning on a fitball against the wall to ensure your correct alignment).

The Woman with the Lopsided Breasts

2009-11-18T23:03:00.000-08:00

For todays Fitspiration I want to share with you a story that really moved me.

It was posted by one of my mentors- motivational speaker Craig Harper.

The Woman with the Lopsided Breasts

http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/

After you have read the story check out the link to Craigs Book- Fattitude. It is one of the best books I have read this year.

Heres the address again
http://www.craigharper.com.au/motivation-inspiration/the-woman-with-the-lopsided-breasts/

Death after 'fat' surgery

2009-11-11T23:45:00.000-08:00

Death after 'fat' surgery Lauren James was 26 years old and full of life when she had liposuction on her legs and bum on January 19, 2007.

Three days later she was dead.

I read this story with dismay.

Lauren James was a real estate valuer of Kew in Melbourne- she died on January 22, 2007.

Over the next three days after her surgery she remained in deep pain, was bleeding from her incisions, had diarrhoea and large blisters, and was told by her surgeon that pain and blistering was normal.

The risk of death from liposuction is about one in 5000.

This is a horrible tragedy for the family of Lauren James.

What is more horrible is that Lauren could have achieved everything she wanted from her body without ever going to surgery.

Lauren was only 65 kilos before her surgery.

An ongoing commitment to nutrition and exercise is all it takes to get the body of your dreams.

But there is no quick fix.

The lifestyle that put fat on your body in the first place will start putting it straight back on after lipsuction.
Rapid Dextoxes will only drop water, then muscle and then leave your body prone to gain the weight more rapidly as soon as you resume the lifestyle that put the fat on in the first place
Crazy exercise gizmos from daytime televsion are no subsitute for a commitment to nutrition or exercise.
There is no quick fix to getting the body of your dreams but getting the body of your dreams also doesn't need to be hard.

Because I am tired of hearing people wasting their efforts, their hopes, their trust and Lauren’s case their lives by placing false hope in quick fixes I want to make my special report “Finally…The TRUTH About How To Lose Weight!" available to you all.

“Finally…The TRUTH About How To Lose Weight!"
Top Personal Trainer And Fitness Coach Reveals Insider Secrets The Weight Loss And Fitness Industries Don't Want You to Know
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm

go on- download it now!
http://www.oxygenstudio.com.au/truth_about_how_to_lose_weight.htm

Oxygen Success Story: Sue Cross

2009-11-03T23:46:00.000-08:00

Extended Start Date Summer Transformation
A couple of clients have missed the start date of the summer transformation and begged me to let them start later.

As a result I have opened 5 new spots in this program to start this coming Monday (Nov 9th)

2 spots have gone already so if you are thinking of doing this program call now to confirm your place.

Alternatively if you know someone else who does wants to be feeling great by their Christmas break ask them to get in touch.

Call the office on 9665 1502 to confirm your place.

Oxygen Success Story: Sue Cross

Before Progress Shot

This week I am proud to share with you Sue's progress shot.

Sue has been training one on one with Oxygen for 30 weeks now.

To date Sue has lost 40kgs and is racing towards her final goals.

Sue has transformed her health and fitness and is transforming her life in the process.

Sue has a real focus on her goals and great long term perseverance– this is something that we can all learn from!

Sue has a great story and I look forward to sharing more of her success over the next few weeks.

Her latest achievement was giving up smoking.

As well as her weightloss success, she has been free of smoking for 8 weeks.

So if you are keen for the summer transformation call 9665 1502- it all starts Mon 9th.

Victoria

Join my Transformation and lose 4-6kg before Christmas

2009-10-26T16:43:00.000-07:00

I want to invite everyone to join me in my 6 week summer transformation.
I have been blogging my personal transformation at so far have lost 4kg and 18 cm!

I have much better energy levels now and am feeling more myself again.
See all the details at http://transformation-revealed.blogspot.com/

Give yourself a chance to get into shape in time for Christmas.

This is the program for you:
If you want to lose 4-6kg before Christmas
If you want to tone your body before your Christmas Holiday
If you want to dramatically increase your energy levels during the day

In the 6 week summer transformation:
you will train 3 x per week with a trainer in the studio
you will receive the nutrition coaching you need to transform your nutrition into what is required to get to your goal
you will receive one on one coaching every week to ensure you get to your goals
All our transformation programs are backed up with a money back guarantee.

We only have limited spots in this once off program so book your consultation now.

The summer Transformation Starts Monday 2nd November 2009

Ps this is your last chance to take action and be in shape for Christmas so if you have been thinking making a change to your body and your energy levels take action now!

Get your Free, no obligation Summer Transformation consultation today! (valued at $95)
Learn about how you can transform your body to lose weight, get toned, and gain more energy through one on one or small group training.
http://www.oxygenstudio.com.au/

REVEALED: My Personal Transformation

2009-10-23T15:50:00.000-07:00

For the last 8 years I have been blessed with the ability to change lives through changing clients fitness, nutrition and mindset.

Just last week I received and email from a client who credited me with saving his life- he told me his cardio health saved him from dieing from the same condition that killed the founder of the Crazy John communications chain.

Due to the fast growth of my business from its conception 8 years ago 14-hour days 6-7 days a week have been the norm and recently I haven’t been so good at looking after my self. This has in turn affected the life of all those around me, even my dogs.

What I decided this month was that for me to continue helping others change their lives I must change my own so I can achieve balance and live true to my core values.

The first step in this was to restructure the business operations so I am not burning myself out. This means employing fresh and motivated personal trainers around me that are truly as focussed, hard working and dedicated to the needs of Oxygen’s clients as I am.

The next step is to prioritise my own health and fitness plan and this is what I will be sharing with you every day for the next 84 days.

On my Fitness BLOG I will post:
My goals
What I eat every day – including number of calories and nutrient ratios I achieved
What training I did
How many hours I spent working on and in my business
How I am feeling

My PLAN
To eat clean and keep a food diary every day for the next 84 days–6 days a week on a calorie deficit and 1 day a week as a refuel day

To complete 3 personal training sessions per week with Oxygen Personal trainer Danas concentrating on heavy weights to develop lean toned muscle, drop body Fat and increase my stamina and strength. Yes I could train myself but the reality is that I end up getting caught up with my heavy workload and my training gets bumped so by hiring a trainer just like you guys I am committed to being in the studio ready to train when I am expected to as my trainer will be waiting.

To complete 3 – 5 hours of cardio per week to keep me energised and alert so I can achieve my 84 day goals, run my business and complete all of my training with good clarity and focus even though I am working long hours in my business. The cardio will also help me feel less stressed and emotional which will make me happy.

So WHY am I doing this BLOG
Accountability – The next few months for me are going to be busy and I have a QLD holiday booked in December. If I am going to be working a 50+ hour week then I want to make sure I enjoy every bit of my holiday. I will get the most fulfilment on holiday if I am in awesome shape and can really enjoy my holiday and its indulgences without feeling guilty – see my holiday will be my reward and YES it will be so worth it. Being accountable to many people will mean I succeed.

My 12 week Goals

I feel so comfortable and fit in my size 8 Lee jeans, I am so proud of how fit and lean I look in them and it’s a great feeling.

I am so happy to be consistently running 5 days a week and doing weights 3 x per week, I have an abundance of energy and look and feel fantastic. Everything in my life is now better as I feel balanced and in control and living true to my core values

I am having the best time on my summer vacation in Noosa. I am so glad I put in the effort to be in great shape and feel confident and sexy walking around all day in just swimmers and skimpy clothes that show off my fit and toned body.

View my blog at: http://transformation-revealed.blogspot.com/

Your 12 Tips For Being Toned in Time for Summer

2009-09-09T14:42:00.000-07:00

Last weeks story got an amazing response from everyone (and quite a few tears from many!)- thanks to everyone for your kind comments and feedback.

Dad is already enjoying his new active lifestyle and spent his fathers day walking around Centennial Park with his family and grandson showing him the highlights of the park including the children’s playground and the ducks.

If you haven’t had a chance to read last weeks fitspiration then make sure you read it at my blog:

http://oxygenfitspiration.blogspot.com/2009/08/5-secrets-my-dad-taught-me-everyone-can.html

Now you have all had a great dose of inspiration this week is about taking some simple practical steps to take to achieve you transformation.

It’s the second week of spring- (10 weeks until summer)

Following the simple steps below will guarantee you receive a physical transformation.

Our experience as trainers has shown that every single person can achieve the results that others would consider unachievable by implementing the principles below.

We know that success in health and fitness acts as a catalyst to success in all facets of your life so get started today!

1. Goal Setting: Every successful weight loss, toning or fitness program needs to start with goal setting. Start with some amazing goals for the long term. Your goals need to be so emotional for you that you are excited when you read them. Read your goals every day and your behaviours will start to change.

2. Don’t diet: Crash diets of really low calorie intake lower your metabolism and cause your body to become less toned, even if you have an initial reduction of weight on the scale. Such crash results are not sustainable and when you get off the crash diet your body is even more susceptible to putting on fat faster than ever before.

3. Calorie Deficit: to lose weight you must be in calorie deficit. This means that you need to be eating less than what your body requires to maintain your current weight. Most women will be in deficit if they consume 1500 calories and most men will be in calorie deficit if they consume 2100 calories. Oxygen Transformation clients receive a more complete measure of their calorie requirements in their first session.

4. Cardio: Successful weight loss programs contain cardio. Cardio is any exercise that carried out at an intensity that elevates your heart rate- cross trainer, boxing, spin bike, rower and running all are suitable. Cardio increases your metabolism and burns the calories you require to achieve weight loss. Half of you training should be cardio.

5. Intensity: Intensity counts when it comes to getting results. Your heart rate needs to be reaching 80% of your maximum heart rate in 3 of your training sessions each week. Intensity will give you faster and time efficient results from your training. The best way to measure your intensity is with a heart rate monitor.

6. Weights: Half of your exercise efforts need to be in progressive weight training. Weight training as part of your weight loss program will lead to your body being toned and strong and give the great body for the beach that all our clients are always asking us for.

7. Frequency: For beginners to receive sustained results in terms of weight loss, toning and fitness you need to be training at least 3 hours per week. Those looking for outstanding “Hollywood” style results can expect to need to train 5 hours or more per week.

8. Weekends count: Many people have great focus all week then have such a big weekend that all their hard work during the week is undone. It is important to remember that every day counts towards your goals. If you are training for 3 hours per week that is only 2% of your time. To get a result you need to be aware of your actions the other 98% of the time.

9. Drink a lot of water: Water breaks down toxins in the body and allows nutrients to flow through the body. Water is essential for good health. Aim for 2-4 litres a day- those of you who are accustomed to being dehydrated will find this takes some adjusting too!

10. Consistency: Consistency in all of the above is a crucial factor. Your first set of measurable goals should be set around 12 weeks and you should be aiming to be consistent in your training and nutrition every single day, every single week. If you have a bad day there is nothing to stop you getting back into things the very next day, if you have a bad meal you can start up again on your very next meal.

11. Eat 5 small meals or 3 x meals and 2 x nutritious snacks during the day. Eating smaller amounts more frequently will increase your metabolism, make you feel less hungry and give you more energy spread out through the day

12. Eat whole foods the more food that you eat that hasn’t been processed the better for you and your goals of weightloss, toning and fitness.

Victoria

5 Secrets my Dad taught me that everyone can achieve this Summer

2009-08-31T19:34:00.001-07:00

Dad was not in great shape.

He gave me every excuse that I have heard from anyone who I have trained as reasons why they should not look after themselves.

- I am too old
- I am too busy
- I am always on the road
- My knees hurt
- I've got a sore shoulder
- It is all too hard
- Ill never be able to do that…

Mom and Dad look like a young Elvis and Cher in the family portraits from when my sisters and I were young

For my Dad over the years the weight piled on, every now and then he would lose some weight but old habits and the old excuses crept back in, bit by bit.

Terrible food and inactivity took the same toll on my Dads body as is does to anyone.

The months and the years went by…..until a particular week about a month and a half ago
- Dad slipped and fell at work injuring his shoulder and was unable to return to work until he had recovered
- Dads legs became so swollen that he could not walk at all without discomfort
- Dad was then diagnosed with a life threatening blood condition that caused him to need an injection every day just to keep him alive

Then something strange happened- Dad asked me to help to him get back into shape, but this time is wasn’t like the other times I have tried to help him.

There were no excuses this time.

There was no “cant” or “wont”.
There was no resistance.

There was only “Dolly how can I make this happen?” (Dad likes to call me Dolly)

So why was Dad able to make this change? Dad has discovered his reason why.

He told me he wants to see his grandson grow old.

He wants to teach his grandson his grandmothers traditional Serbian recipes.

He wants to walk my sister down the aisle.

He wants to buy new clothes and take my mother out to places.

He wants to go on the around Australia trip he has been planning but never got around to.

When the family heard this we were all in tears.

One day my Dad woke up and his whole world had changed.

But all that had really changed was his attitude, his thinking, his standards and his beliefs.
The changes that he needed to make were there to make the whole time.

When our thoughts change, everything starts to change- the unlikely becomes likely, the impossible becomes very possible and the hard becomes incredibly easy.

Nothing in the world is hard or easy- its only how we give meaning to them that makes them hard or easy for us.

We create “hard”- then we re-enforce in our minds what is hard and then we inhabit our “hard “world and let that "hard" world control us.

All it takes is a simple decision to start escaping this hard world.

My Dad has lost 6kg in his first month of training.

He has more energy and mum says he is a different person to be around.

Already he no longer needs his daily injection.

So what are the 5 secrets that my taught me that anyone can achieve by this summer?

You don’t need to wait 20 years, or have a life threatening medical condition, all you need to do is change your thinking.

Today is the first day of spring.

1. By this summer everyone who decides to can have lost up to 8kgs of fat
2. By this summer everyone who decides to can have toned arms
3. By this summer everyone who decides to can more toned legs
4. By this summer everyone who decides to can have more energy
5. By this summer everyone who decides to can feel stronger

…and none of this has to be hard.

So what are you waiting for- lets all take my Dads as inspiration and make some change!

More on my personal changes next week.

Victoria

The Three Best Exercises For Sexy Arms

2009-07-27T13:54:00.000-07:00

The beautiful days we have been having recently are proof that warm weather is just around the corner.

These three simple exercises will give you sexy arms in time to show them off!

1. Bicep Curl

Hint: be sure to keep you elbows glued to your sides at all times

2. Tricep dip

Hint: keep you back close to the bench

3. Shoulder press

For all exercises do the oxygen count- o-x as you go up y at the top and g- e-n as you lower the weight.

Now you have seen the three best exercises for sexy arms I am going to share with you the formula for making your sexy arms happen.

1. Cardio- you must do cardio to melt away the body fat that is hiding your toning (the jiggly bits)

2. Resistance- resistance is a must if you want to look toned.

3. Nutrition- you can’t out train poor nutrition and for great toning "pretty good" is not good enough! Get this right and you will be getting your results FAST.

Join a big Gym and gain 2 dress sizes- guaranteed

2009-07-15T14:42:00.000-07:00

Join a big Gym and gain 2 dress sizes- guaranteed

I started a client up in the studio this week who I hadn’t seen for a while.

Last I heard from her she had joined a gym so she could train whenever she wanted.

As soon as I saw her I new she had gained 10kgs since I saw her last.

Although she already knew in her heart it was time to see me she was shocked when we confirmed this on the scales and with the body fat callipers.

I am happy to have her back.

I know she will lose the weight again and start feeling as great as she did when she was fitting into her skinny jeans.

Not many clients who have received great results while training at the studio have stopped training with us.

For all the clients who have the results have been very similar.

And it’s a real shame.

I know how hard each and every one of them worked to lose their 8-10kgs.

So this go me thinking- what is missing at the gym?

They have all the equipment that the studio has and more.

They are open even more hours than the studio is.

When we away before last Christmas Keith trained at even the most simple of gyms and lost as much body fat as he would have training at the studio.

So what is missing for people training at the gym?

And what is the secret to reversing this trend and getting a result?

The common denominator for all these clients as been:

1. The secret to making a simple Commitment to your exercise program.

The vast expanses of exercise equipment and the group exercise timetable in every single gym are missing one element.

You need to make a simple commitment to your exercise program.

Eat 4 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week.

Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your consistent commitment will bring you the results you want.

2. The secret of having a Coach. Almost every self-help book ever written talks about the critical importance of having a coach/mentor.

A coach is an experienced and trusted counsellor or teacher.

It’s inevitable that you will come up against hard times on your path to losing weight and getting fit.

A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles.

A coach is critical to systemising your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment.

And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress.

Exercise and nutrition are bona fide sciences and learning everything you need to know on your own can take years of struggle – but not if you have a coach.

3. The secret of Progression. Have you ever met someone who says they exercise week after week, month after month, even year after year and aren't getting any new results?

Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness.

If you are a gym regular how many people do you see day in day out at the gym who are not getting result.

When I started as a trainer I used to work at big chain of gyms and 98% of people I saw leaving a session had not even broken into a sweat.

They would have achieved the same result if they were watching their favourite show on TV at home.

You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results.

The BIGGEST secret: Accountability.

In a recent study at Virginia Polytechnic University, researchers divided people starting a training program into two groups.

Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.

At the end of 24 weeks, 45% of the individuals who got the phone calls were still training compared to just 2% who did not receive calls.

The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

The truth is most people can’t get a grip on the three essential factors that separate those who achieve real and lasting physique transformations from those who don’t.

Most people have difficulty with the commitment; don’t grasp the importance of progression; and lack the personal accountability to achieve their weight loss and fitness goals.

Why? Three reasons:

1. Bad information
2. It’s easy to cheat yourself
3. No guidance.

So What Is The Ultimate Secret To Successfully and Rapidly
Achieving Your Weight Loss And Fitness Goals?

I have discovered that the ultimate secret to getting the results you want is finding a coach who understands you and provides you with an effective weight loss and exercise program and guidance, motivation, support… but most of all, a coach who makes you ACCOUNTABLE!

Here's A Quick Way To Stay Motivated In Winter

2009-07-08T13:50:00.000-07:00

People often ask me "what is the best tip for staying motivated through winter?"

The simplest tip is to book your next summer holiday!

What is your dream location for a vacation?

Thailand?
Bali?
Fiji?
Hamilton Island?
Whitsunday’s?
North Queensland?
Hawaii?

Let me ask you something else.

What would you do there?

Lie on the beach?
Hang out by the pool?
Rejuvenate at the day spa?
Go Jet skiing?
Snorkeling?
All of the above?

Booking your holiday will give you an instant lift.

You will also have a powerful reason why you are training and a clear picture of what your training will get you.

Think of how good you will feel relaxing by that pool or on the beach!

You don’t even have to wait for summer for your holiday.

Simone is about to go to Miami for fashion week.

Dawn is off to Fiji in a few short weeks.

Karen is going to Mexico next week.

Marie and Greg are in Italy.

My next holiday to North Queensland.

Keith is planning to join the world’s best paddlers for a race series in Mauritius -it’s all from a 5 star resort so of course I will be there for support!

So today your mission is to take at least one step toward making your ideal vacation real.

Send for a brochure. Pay a deposit.

Think about this ok?... Then DO something!

Send me your next holiday destination and commit today!

How to Achieve Effortless Results:Your Powerful Reason Why

2009-06-17T13:44:00.000-07:00

This week I am going to chat about your PRW – Powerful Reason Why

That is the ‘Powerful Reason Why’ you have the goal you have, why you want to achieve it, Why is it important to you?, Why you have set that goal and How it will make you feel.
I bet if I said I knew the BIGGEST obstacle getting in the way of virtually EVERYONE'ssuccess... you'd want to know more, wouldn't you?
And if I told you I know EXACTLY how to eliminate it from your life forever, you'd be straining at the leash to find out, right?

You see once you unearth your REAL EMOTIONAL PRW the rest comes easy, as you are no longer fighting with yourself.

No training or nutrition program will ever be the sole reason for your success or failure. The one thing that separates clients from achieving an incredible transformation and clients who get no results or give up is all down to their PRW.

No one forces you to overeat, drink too much alcohol or survive on sugar and fatty foods.

You are the one who makes that decision and that decision is what is going to either make or break your goal. The stronger and more emotional your PRW the more you will resist the things that are holding you back.

A PRW that generates gut-level emotion in your innermost core will create unstoppable momentum and a self-fuelling prophecy of your transformation.

So what is a PRW? Is it like a goal? – Well YES and NO

Here’s an example

The Goal is: to lose weight

The PRW is:

To fit into my wedding dress and have everyone honestly tell how beautiful I look.

I know that if I look and feel beautiful I will really enjoy my wedding day and look happy, radiant and confident in my wedding photos.

I want to send all my relatives and friends who cant make my wedding a photo of me looking absolutely amazing and I want their jaws to drop.

I want to have a picture from my wedding day of my husband and I enlarged, framed and put on a wall in our house to remind us everyday of how happy we are together.

By seeing myself look amazing everyday it will be my constant reminder to never put the weight back on as I want to look this good for my husband and myself for life.

Step 1) Identify Your “PRW’s”
The objective of this exercise is write down your goal and then write down all the reasons why its important to you, how it will change you or make you feel happier, more confident or what bad memories it may erase. Write down what pain or feelings you are experiencing by not achieving your goal.

My advice is to really “feel” the pain and bring it to the forefront of your conscious mind. Now is not the time to hold back, now is the time to get raw, strip yourself of your natural defenses and connect with your pain.

This is a necessary part of the PRW process, don’t short-change yourself by making a half-hearted effort. The more pain you feel the greater the sense of urgency to take massive and immediate action.

Warning: This is a very personal exercise and may involve re-living painful aspects of your past or forward projecting a painful experience in your future.

I strongly advise that you do this exercise in privacy where you will not be disturbed for at least 30 minutes.

You may have to enter those dark repressed corners of your mind to uncover your PRW. You may have to come face-to-face with some inner demons you have. You may have to bring to the surface some sensitive issues that have held you back for a long period of time.

I don’t know what it is for you, only you can discover your PRW’s” and the resultant force that will drive you in your quest banish this pain from your existence via a full blooded Total body transformation.

It’s a proven fact that the more people who know about your goals and PRWs the more chance you have of succeeding as you unconsciously become more accountable to those you have told and this propels your drive to succeed.

"The measure of success is not whether you have a tough problem to deal with, but whether it's the same problem you had last year." John Foster Dulles

Now if you have read this far I know that you are serious about achieving your goal this year and I would love you to share your PRW with me and others, so once you have had a good go at it please email me your Goal and your PRW.

Studio clients will all be asked this week to write their PRW on the goals wall so be prepared to be asked what your PRW is next time you are in the studio…

MOTIVATION.

2009-05-09T15:42:00.000-07:00

This week I would love to share an article written by Tom Venuto from http://www.burnthefat.com/ Tom is the worlds number 1 Fat Loss coach, my mentor and inspiration.

Tom’s philosophy, science and techniques on how to build the leanest and sexiest body the natural way without starving yourself are seconded to none and have been proven by millions of people worldwide include many dedicated Oxygen clients.

The Oxygen Transformation program is as good as having Tom as your trainer as it has all the accountability you need and that’s why I love the article below –

Enjoy – Victoria

__________________________________________________________________________"It's not knowing what to do, it's doing what you know." Anthony Robbins

see the post at:
http://www.burnthefatblog.com/archives/2009/04/the_motivational_force_a_syste.php

Change

2009-04-20T23:00:00.000-07:00

I firstly would like to express a big thanx of gratitude to all my readers of FITspiration.

I have had so many emails of support and appreciation to my regular motivation blog and many of you have told me how it has helped you make positive changes to your health and fitness.

“I look forward to getting my FITspiration”, “Its helped me realise that losing weight is not just about exercise but so much more” Anna B – mum – Coogee

This means so much to me and excites and encourages me to make it bigger and better every week until it becomes the only necessary hit of FITspiration you require each week to help you achieve all of your health and fitness goals.

I especially love how many of you have also implemented some of the tips to create positive change to other aspects of your life and this for me is the wholly grail. I will soon be adding inspiring video and audio interviews with people who have achieved what we all want and how they did it – so watch out – you have set me on fire… Enjoy this week FITspiration Victoria

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Today’s FITspiration is on Change.

Everyone wants something to change in their life (e.g. to lose weight or to get fit enough to run, play, flirt) but why are some not prepared to make any changes in their life to achieve that change? - WHAT – it sounds crazy but we are all guilty of rationalising our excuses to the extent that we absolutely believe them. Its our belief in these excuses that is what is really stopping us from making the necessary changes in our lives.

It’s actually been proven that if you believe something so strongly then it MUST be true.

Take Jonestown for example, the followers believed in their leader so much that they voluntarily drank toxic Kool-Aid to commit suicide. They did this because they believed that "revolutionary suicide" was a way of going down in history to show their commitment to their leader and their faith.

It sounds insane to us but that was their belief.

So again “If we believe something to be true it is”.

If you are not prepared to make the changes in your life you need to you will start resenting the thought of change and start living according to a list of excuses that just grows and grows.

But why would we resent changes that would give us unlimited happiness? Because we fear failure and we fear that we will not succeed.

So what can we do about it?

ANSWER: Reprogram our beliefs by changing our Attitude, Habits and Mindset

We can re-programme our belief system on any topic to the extent that we refuse to believe otherwise.

Instead of having the excuse “I don’t have time to eat properly”

Replace this excuse with the following beliefs
I believe my body is my temple,
I believe food is fuel and nothing more

These beliefs will cause you to fill your body with nutrition so you feel like a Ferrari instead of a Datsun 180B

You can choose what to believe in but if you choose to focus on beliefs that take you away from your goal that’s just going to dig you deeper and deeper into a rut.

If you focus on a belief that matches your goal you are more then half way there.

Victoria – Oxygen Studio
____________________________

"The most self-destructive thought that any person can have is thinking that he or she is not in total control of his or her life. That's when, 'Why me?' becomes a theme song." Roger Dawson
____________________________

Believe and Succeed: You can create a new mindset that will create the lifestyle changes you must make to be healthy. by Bob Proctor: A world-renowned speaker, motivator and mind coach specialising in changing mindset for weight loss.By changing your attitude you will change the way you feel physically and mentally. You will feel better in your clothes. You will walk into a room with confidence. The way you live your life will reflect your new found vitality! You have the power to take responsibility for your actions.

CHANGE YOUR ATTITUDE
CHANGE YOUR HABITS
CHANGE YOUR MIND!

You will agree, I am sure, that all thinking people have a sincere desire to succeed.

You want to win; I want to win. No one sets out to deliberately destroy themselves - although I must admit, at times it certainly appears as if some people do.

If everyone wants to win - why don't they? There are probably many answers to that question. I have come to the conclusion that the answer to success is locked up in a seven-letter word - "Believe."

Losers do not believe they can win. Why don't they believe? I think there is an answer to that question and I'll get to it in a moment. If you are having difficulty making something big happen in your life, read closely.

All the great religious leaders, philosophers and self-help gurus have told us to believe and succeed. "All things are possible for those who believe."

William James said, "Believe and your belief will create the fact."

I have found that our belief system is based on our evaluation of something. Frequently when we re-evaluate a situation our belief about that situation will change.

Half of my life was wasted. I never even tried to accomplish anything of any importance because I did not believe in myself. The truth was I knew very little about me. Many years ago I was encouraged to begin studying myself, re-evaluate myself. I began to gain an understanding of my marvelous mind. Everyday I learned a little more and I suddenly began to believe in myself.

Re-evaluate yourself. There is a sleeping giant in you. Release it. - Bob Proctor

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Recommended book of the month: Psycho Cybernetcis by Dr. Maxwell Maltz > Happiness and success are habits. So are failure and misery. But negative habits can be changed--and Psycho-Cybernetics shows you how!This is your personal guide to the amazing power of Psycho-Cybernetics- one of the world s classic self-help books, a multimillion-copy bestseller proven effective by readers worldwide. Presenting positive attitude as a means for change, Maltz s teaching has the ring of common sense.
Psycho-Cybernetics-is the original text that defined the mind/body connection the concept that paved the way for most of today s personal empowerment programs. Turn crises into creative opportunities, dehypnotize yourself from false beliefs, and celebrate new freedom from fear and guilt.Testimonials and stories are interspersed with advice from Maltz, as well as techniques for relaxation and visualization. Dr. Maxwell Maltz teaches you his techniques of emotional surgery --the path to a dynamic new self-image and self-esteem and to achieving the success and happiness you deserve!

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P.S: I developed 'Oxygen Studio' with a vision to change lives thru fitness and nutrition. I believe that true success is defined by achieving all facets of life: career, health, fitness, family, confidence, and self-image. Success in fitness and nutrition acts as a catalyst in developing life success. Knowledge is the key to Success - the more you learn , the more you know and the more you know the stronger your determination, focus, self belief and drive becomes and this is what makes people achieve great things.

If you know anyone who would benefit from some weekly knowledge please feel free to forward this email to them and they can subscribe to receive some interesting and motivating FITspiration every week so they too can become a true success- they just need to go to www.oxygenstudio.com.au/fitspiration.htm

Victoria Milicevic
Director Oxygen Studio Personal Training
http://www.oxygenstudio.com.au/