FitChicks Insider – Eighth Edition

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Welcome to the next edition of the FitChicks Insider VIP Newsletter.


Last week we talked about how much water Fit Chicks should be drinking especially training in warm weather. This week I want to talk about post workout nutrition.

 

We all know we need to eat after exercise, but what and when?

 

Primarily our bodies need carbohydrates and protein post workout. The protein is for recovery and repair and the carbs are to replace the glycogen stores depleted through training.

 

There is a critical “window” when your body is most responsive to the benefits of carbs and protein. This window is within the hour immediately after your training and preferably within the first 30 minutes. During this time energy is stored as muscle rather than fat, but if the post workout nutrition is delayed even by an hour the body’s normal reaction to nutrients returns.

Quite often after an intense workout you don’t feel like a solid meal so good easy choices are:

1. A protein shake with carbs such as fruit or veg

2. Low fat yoghurt with a scoop of protein powder and berries

3. Banana or apple slices with peanut butter or almond butter

These choices are good choices as a pre workout meal as well. They are easily digested and shouldn’t upset your stomach while training.

So now you know what to eat, train hard Fitchicks and earn those lean, beautiful bodies.

 
Dave Lambert
Oxygen Health & Fitness
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Dumbbell Thrusters
 
Thrusters work many of your major muscles. Your quadriceps, hamstrings and glutes — essentially all your major leg muscles — work very hard in the squatting part of thrusters. The force developed by your legs is then transmitted into your upper body via your abdominal and lower-back muscles. Finally, your shoulders, upper back and triceps provide a powerful push to drive the weight overhead. The thruster is very much a whole-body exercise.
1. Hold the dumbbells next to your shoulders, palms facing towards you.
2. Bend your knees into a squat position until your thighs are parallel with the floor.
3. Explosively drive up out of the squat extending your knees, coming into standing as you press the dumbells directly upwards from your shoulders.
Thrusters are one of those great compound exercise which work multiple joints and get great results but do it with intensity girls or not at all.
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Spotlight
Keep your torso as upright as possible through out the entire move.
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Another FitChick conquers the elusive chin up
 

Spotlight

Megan Casey

Megan trains with the 4pm Fit Chicks. When she first started Fit Chicks she couldn’t do even one chin up without a resistance band. She persevered and cut the movement down so she was able to perform the move with a shorter lever. Once she mastered that she started to increase her range  until she can now do 3 sets of 6 unassisted chin ups from a full hang position. The chin up is one of the hardest exercises to master but if you persevere you will get there and it is an empowering feeling when you do. Well done Megan!
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Fitchicks  combine their strength routine with good Nutrition.
FitChicks realise that exercise is only one component of the healthy/fit/lean equation and some of the girls have decided to enter the Kiama Precision Nutrition Challenge which started this past Monday. Marnie Beauchamp, Kat Hayward, Cindy Brookfield, Leanne Williams, Naomi Connelly and Susan Hawley have all thrown their hats in the ring. They have had their “before” photos taken and are eating clean and lean following the 10 Rules of Good Nutrition. Can’t wait to see their “after” photos at the end of the 12 week challenge. We will keep you updated on their progress.

 

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963
 

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