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.
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/
Monday, October 26, 2009
Sunday, October 18, 2009
My Food Diary
Week commencing 12/10/09
Monday 12th October 2009 - food diary
Had a big week but managed to complete 7 of my own training sessions.
Monday 12th October 2009 - food diary
Had a big week but managed to complete 7 of my own training sessions.
This weekend was also my Dads birthday and the whole family went to Centennial Park and we hired those big bulky bikes for 4 people at once and man are they heavy.
But they were so fun so I highly recommend you give them a go especially if in a big group and you start racing - your legs will burn.
By the way my dad is doing much better and he has lost 10kgs to date.
For his birthday I gave him an elite kickboard, goggles and swim fins.
As he cant swim yet due to his shoulder injury he can now take his workouts to the next level by incorporating laps in the pool with the kickboard and swim fins.
Monday 19th October 2009 - food diary
Mondays Training
5km run
60 min Personal training session - supersets working the whole body
Tuesday 20th October 2009 - food diary
Tuesdays Training
Attended the 5.30am Energise class - average heart rate 155 bpm
Saturday, October 10, 2009
2 weeks down and feeling GREAT
Hi guys -
A big thanx to everyone who has shown and expressed their support to me.
I am now back to daily editing this page.
To be honest I had some technical difficulties as I am not naturally a super geek blogger and had to be shown how the whole thing works.
It kind of made me feel they way I imagine my grandmother feels about texting and email.
Its so good that I have inspired so many of you to start your own transformations and that my blog was the motivation you needed to start now and not in 3, 6 or 9 months time.
Making the decision to change your life and improve your health and happiness is a fantastic decision.
Too many times I have had people tell me that now is not the right time and you know what it NEVER is.
If you are looking for an excuse for why now is not the right time to start then you will always find one.
BUT if you concentrate on looking for the reason WHY NOW is the right time, your reasons why you can start now will always out number the reasons why you cannot start now.
One of my mentors Pat Mesiti (world class motivation coach) once told me not to forget the word AND.
He said most people think they can only have this or that or do this or that and have to make a choice.
Pat told me that all you have to do is put the word AND in between and you can have and do both.
He simply said why not have both, why not do both and it makes a lot of sense, the only person telling us we cannot have and do both is ourselves.
So for an update the last 2 weeks has been so AWESOME, my nutrition and training have been on track but i must admit it has been HARD fitting in 6-7 hours of training per week along with working an average of 40-50 hours.
The best decision I made in my transformation was hiring one of my team of Oxygen Personal trainers to train me and keep me accountable 3 days per week.
Like I mentioned in my first blog that yes I know what I need to do as I have been a personal trainer for 8 years.
But as the studio continues to grow and I am so busy its too easy for me to pritoritise my clients and business first and neglect my own needs.
So even though the last thing I feel like doing at 2pm on a Friday after a long week and working back to back from 5am is completing a super hard training session I do it and it gets done as I have booked Danas 3 days a week and he is their waiting for me.
For example on Fridays straight after I train Nyree at 1pm (who by the way has lost 5kgs in her first month) my session is next and I must say I feel so GOOD afterwards.
The hour goes quite quickly and I feel totally renewed so I can complete the rest of my day which usually ends around 7pm.
The other thing about me is I can tend to be an ALL or Nothing type person so when I train I want to workout HARD, I push myself way harder then I do my clients and expect more from myself then anyone else does.
It really makes sense for me to use a trainer as I know I will be truly satisfied with the time I have invested in myself as I know that every minute of that hour was worth it and I will have worked out to my full extent in a time efficient and effective 60 mins.
So I have had a bunch of questions from clients so I thought I would answer those questions in todays BLOG.
So in case you missed my first BLOGS click here for a Recap.
Questions From my clients
From Catie A: What training are you doing each day?
Vix Reply:
Monday: 5km run at 7.45am and a 60min Personal Training at 3pm with Danas
Tuesdays: 5km Interval run (goal to build upto 10km)
Wednesdays: Personal training at 8am with Danas
Thursdays: Energise at 10.30am (this is an exclusive Oxygen employees only session where the Team go head to head to break records and average heart rates)
Fridays: 5km run at 8am and a 60min Personal training at 2pm with Danas
Saturdays: Day off training
Sundays: 60min easy run
From Sue C: What type of exercises do you do in your Personal training sessions and do you get sore?
Vix Reply: I think I have been sore everyday since I started, but it is a good sore, that kind of sore that reminds you that you worked out yesterday so that in itself is motivating and encouraging for me.
I associate being sore with my body changing by toning up and burning fat.
Your body burns more calories when its sore as its in a state of self repair so all of your systems work a little harder.
In my training sessions we do a lot of heavy weights with multiple sets of each body part for fatloss and dynamic strength work that gets the heart rate up.
My recovery periods between each set or exercise are minimal (20-30 secs MAX).
In most sessions we cover all the large muscle groups such as chest, back, biceps, triceps, quads, hamstrings and abs.
We do things like supersets, drop sets and crossfit type drills.
From Kimberley M: Since you are the boss and a successful trainer do you ever want to take charge of your personal training sessions and not do what Danas wants you to or are you a good client?
Vix Reply: I think Danas would agree that I am what we call a A type client.
I turn up, never complain, listen to my instructions and deliver and execute every exercise with focus and attention to my form and technique.
When Danas asks me if a weight is heavy enough I am always honest and always try to lift heavier and heavier each time pushing myself out of my comfort zone.
Yes I do let the occasional F word out but only because I pushed myself to fatigue on the last of every rep.
Sometimes I get disappointed in myself if I cant do something as good as what I think I should be able to do it but that again only motivates me to prove to myself that I can get back to that superfit state I once was.
From Kate: I noticed that you are vegetarian and there are a lot of things in your food diary that are not in calorie king or in the supermarket, where do you mostly shop and how did you enter these foods into calorie king.
Vix Reply: Yep you are right I dont eat any animal products including seafood, eggs or dairy.
I am a true animal lover and 16 years ago made the decision to become vegetarian.
I do not agree with the inhumane methods used on animals farmed for human consumption.
I am sure there would be far more vegetarians in the world if more people explored the true cruel and horrific circumstances that animals go thru.
It is sad that this is just so humans can become more obese and die younger of heart disease and cancers.
For the horrible truth checkout PETA or Animals Australia
We buy many of our ingredients from specialty and health food stores such as Maloneys on Coogee Bay road, 7th Heaven wholefoods on Belmore road Randwick, Green Gourmet at Newtown and the rest you will find in the health food isle at Coles.
The great thing about calorie king is you can add custom foods to your diary.
To add a custom food into calorie king just click on the custom foods link on the right and then click add a new custom food and simply enter in all the nutrition info from the product you are entering, give it a name and its done.
To convert kj to cal just divide the kj by 4.18.
So if you have any questions please feel free ask and I will post my replys ASAP.
In the meantime I will be posting my daily workouts, how I am feeling and my nutrition diary
A big thanx to everyone who has shown and expressed their support to me.
I am now back to daily editing this page.
To be honest I had some technical difficulties as I am not naturally a super geek blogger and had to be shown how the whole thing works.
It kind of made me feel they way I imagine my grandmother feels about texting and email.
Its so good that I have inspired so many of you to start your own transformations and that my blog was the motivation you needed to start now and not in 3, 6 or 9 months time.
Making the decision to change your life and improve your health and happiness is a fantastic decision.
Too many times I have had people tell me that now is not the right time and you know what it NEVER is.
If you are looking for an excuse for why now is not the right time to start then you will always find one.
BUT if you concentrate on looking for the reason WHY NOW is the right time, your reasons why you can start now will always out number the reasons why you cannot start now.
One of my mentors Pat Mesiti (world class motivation coach) once told me not to forget the word AND.
He said most people think they can only have this or that or do this or that and have to make a choice.
Pat told me that all you have to do is put the word AND in between and you can have and do both.
He simply said why not have both, why not do both and it makes a lot of sense, the only person telling us we cannot have and do both is ourselves.
So for an update the last 2 weeks has been so AWESOME, my nutrition and training have been on track but i must admit it has been HARD fitting in 6-7 hours of training per week along with working an average of 40-50 hours.
The best decision I made in my transformation was hiring one of my team of Oxygen Personal trainers to train me and keep me accountable 3 days per week.
Like I mentioned in my first blog that yes I know what I need to do as I have been a personal trainer for 8 years.
But as the studio continues to grow and I am so busy its too easy for me to pritoritise my clients and business first and neglect my own needs.
So even though the last thing I feel like doing at 2pm on a Friday after a long week and working back to back from 5am is completing a super hard training session I do it and it gets done as I have booked Danas 3 days a week and he is their waiting for me.
For example on Fridays straight after I train Nyree at 1pm (who by the way has lost 5kgs in her first month) my session is next and I must say I feel so GOOD afterwards.
The hour goes quite quickly and I feel totally renewed so I can complete the rest of my day which usually ends around 7pm.
The other thing about me is I can tend to be an ALL or Nothing type person so when I train I want to workout HARD, I push myself way harder then I do my clients and expect more from myself then anyone else does.
It really makes sense for me to use a trainer as I know I will be truly satisfied with the time I have invested in myself as I know that every minute of that hour was worth it and I will have worked out to my full extent in a time efficient and effective 60 mins.
So I have had a bunch of questions from clients so I thought I would answer those questions in todays BLOG.
So in case you missed my first BLOGS click here for a Recap.
Questions From my clients
From Catie A: What training are you doing each day?
Vix Reply:
Monday: 5km run at 7.45am and a 60min Personal Training at 3pm with Danas
Tuesdays: 5km Interval run (goal to build upto 10km)
Wednesdays: Personal training at 8am with Danas
Thursdays: Energise at 10.30am (this is an exclusive Oxygen employees only session where the Team go head to head to break records and average heart rates)
Fridays: 5km run at 8am and a 60min Personal training at 2pm with Danas
Saturdays: Day off training
Sundays: 60min easy run
From Sue C: What type of exercises do you do in your Personal training sessions and do you get sore?
Vix Reply: I think I have been sore everyday since I started, but it is a good sore, that kind of sore that reminds you that you worked out yesterday so that in itself is motivating and encouraging for me.
I associate being sore with my body changing by toning up and burning fat.
Your body burns more calories when its sore as its in a state of self repair so all of your systems work a little harder.
In my training sessions we do a lot of heavy weights with multiple sets of each body part for fatloss and dynamic strength work that gets the heart rate up.
My recovery periods between each set or exercise are minimal (20-30 secs MAX).
In most sessions we cover all the large muscle groups such as chest, back, biceps, triceps, quads, hamstrings and abs.
We do things like supersets, drop sets and crossfit type drills.
From Kimberley M: Since you are the boss and a successful trainer do you ever want to take charge of your personal training sessions and not do what Danas wants you to or are you a good client?
Vix Reply: I think Danas would agree that I am what we call a A type client.
I turn up, never complain, listen to my instructions and deliver and execute every exercise with focus and attention to my form and technique.
When Danas asks me if a weight is heavy enough I am always honest and always try to lift heavier and heavier each time pushing myself out of my comfort zone.
Yes I do let the occasional F word out but only because I pushed myself to fatigue on the last of every rep.
Sometimes I get disappointed in myself if I cant do something as good as what I think I should be able to do it but that again only motivates me to prove to myself that I can get back to that superfit state I once was.
From Kate: I noticed that you are vegetarian and there are a lot of things in your food diary that are not in calorie king or in the supermarket, where do you mostly shop and how did you enter these foods into calorie king.
Vix Reply: Yep you are right I dont eat any animal products including seafood, eggs or dairy.
I am a true animal lover and 16 years ago made the decision to become vegetarian.
I do not agree with the inhumane methods used on animals farmed for human consumption.
I am sure there would be far more vegetarians in the world if more people explored the true cruel and horrific circumstances that animals go thru.
It is sad that this is just so humans can become more obese and die younger of heart disease and cancers.
For the horrible truth checkout PETA or Animals Australia
We buy many of our ingredients from specialty and health food stores such as Maloneys on Coogee Bay road, 7th Heaven wholefoods on Belmore road Randwick, Green Gourmet at Newtown and the rest you will find in the health food isle at Coles.
The great thing about calorie king is you can add custom foods to your diary.
To add a custom food into calorie king just click on the custom foods link on the right and then click add a new custom food and simply enter in all the nutrition info from the product you are entering, give it a name and its done.
To convert kj to cal just divide the kj by 4.18.
So if you have any questions please feel free ask and I will post my replys ASAP.
In the meantime I will be posting my daily workouts, how I am feeling and my nutrition diary
Sunday, September 20, 2009
Intro to my journey, Day 1, Day 2
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.
Day 1 – Monday 21st September 2009
My Working hours - between 1st and last client – 13.5 hours
Woke at 4.45am - read my goals,
1st clients at 5.30am and finished last clients at 6.45pm
Bed 8.45pm
My Completed Training Sessions:
1 hour - Personal Training session with Danas
5km run
1 hour - Walked Dogs
My Completed Food Diary
5 balanced meals
1406 calories – 4 calories over – see content of diary here >
45% Carbs, 41% Protein, 14% Fat
Water – approx 4 litres
How I Felt Today
It was a long day but had good energy all day
One action step I will take tomorrow to make it a better day
Increase my good Fat intake to keep me feeling fuller
Day 2 – Tuesday 22nd September 2009
My Working hours between 1st and last client – 10.5 hours
Woke at 4.45am - read my goals,
1st clients at 5.30am and finished last clients at 5.15pm
Bed 8.45pm
My Completed Training Sessions:
5km run
45mins - Walked Dogs
My Completed Food Diary
5 balanced meals
1413 calories – 11 calories over – see content of diary here >
44% Carbs, 39% Protein, 17% Fat
Water – approx 4 litres
How I Felt Today
Good Energy thru the day but got a little tired in the afternoon due to having a lot of work to do but looking forward to having a second interview tomorrow with a prospective new trainer to join the team.
One action step I will take tomorrow to make it a better dayAdd flaxseed oil to my diet to ensure I am getting in my daily requirement of Omega 3,6 and 9. the flaxseed oil will also help to stabilise my blood sugar levels and will increase my fibre intake.
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.
Day 1 – Monday 21st September 2009
My Working hours - between 1st and last client – 13.5 hours
Woke at 4.45am - read my goals,
1st clients at 5.30am and finished last clients at 6.45pm
Bed 8.45pm
My Completed Training Sessions:
1 hour - Personal Training session with Danas
5km run
1 hour - Walked Dogs
My Completed Food Diary
5 balanced meals
1406 calories – 4 calories over – see content of diary here >
45% Carbs, 41% Protein, 14% Fat
Water – approx 4 litres
How I Felt Today
It was a long day but had good energy all day
One action step I will take tomorrow to make it a better day
Increase my good Fat intake to keep me feeling fuller
Day 2 – Tuesday 22nd September 2009
My Working hours between 1st and last client – 10.5 hours
Woke at 4.45am - read my goals,
1st clients at 5.30am and finished last clients at 5.15pm
Bed 8.45pm
My Completed Training Sessions:
5km run
45mins - Walked Dogs
My Completed Food Diary
5 balanced meals
1413 calories – 11 calories over – see content of diary here >
44% Carbs, 39% Protein, 17% Fat
Water – approx 4 litres
How I Felt Today
Good Energy thru the day but got a little tired in the afternoon due to having a lot of work to do but looking forward to having a second interview tomorrow with a prospective new trainer to join the team.
One action step I will take tomorrow to make it a better dayAdd flaxseed oil to my diet to ensure I am getting in my daily requirement of Omega 3,6 and 9. the flaxseed oil will also help to stabilise my blood sugar levels and will increase my fibre intake.
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