FitChicks Insider – Ninth Edition

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


Our current crop of Kiama FitChicks are now into week four of a six week program. They’re all now becoming familiar with the exercises and focus has been on perfecting technique.  

 

Getting that technique right first means everyone can now capitalise on their good foundations. It’s time to start really upping the weights to meet targets that were set 4 weeks ago. Determining a step by step process to achieve those targets is a great strategy. For example, if the goal is to achieve a 100kg dead lift and you are current lifting 85kg, break down the steps to achieve it. If there’s five sessions left, the step by step process could be to increase by 5kg next session and then by 2.5kg increments until the last session where you should be at 100kg.

 

FitChicks have Coaches there to guide them through this process and call on their expertise. Don’t be afraid to ask if you need help.

 

 

In the end you just need to knuckle down, start upping those weights and reach the targets you so rightly deserve.

 

 

Dave Lambert

 

Oxygen Health & Fitness

 

 

 

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Barbell Lunges

 

  1. This exercise is best performed with a squat rack/stands so you can unrack the barbell safely. To begin, first set the bar on a rack just below shoulder level. Once the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step away from the rack and step forward with your right leg and lunge down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. 
  4. There are several ways to perform the exercise;
  • Alternating Lunges – so one step forward or backward, push back to the starting position then repeat on the opposite leg.
  • Repeated Lunges – so one step forward or backward, push back to the starting position then repeat all reps on the same leg before switching.
  • Static Lunges – where one leg is already forward and you simply move up and down on the spot for all your reps before switching legs.
Lunges are a great exercise for quadriceps, hamstrings, glutes and core. It is especially effective for those of us who tend to have one leg stronger than the other. By isolating one leg at a time it forces the weaker leg to take equal load which can assist in a lot of other exercises such as running.

 

 

 

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Spotlight
Don’t allow your knee to go beyond your toes when you lunge down
Allowing your knee to go beyond your toe will put undue stress on the ligaments in your knee. This is something women especially don’t need as female athletes have 4-10 times more ACL (Anterior Cruciate Ligament) injuries than male athletes.

 

 

 

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watch video

 

 

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Runner turned FitChick ups the ante
 
Spotlight

Roz Dalley


Roz runs her own business and has a one year old baby so making time for training can sometimes be a difficult task. But even if she misses a session she turns up to the next and still consistently trains hard and lifts heavy. Roz is a lightweight of the FitChicks world but she deadlifts 70kgs and lunges with a 33kg bar bell on her back. Well done Fitchick!! Keep up the great work!

 

 

 

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Rochelle Manczak

 

One of our long serving FitChicks, Rochelle Manczak is a quiet achiever in the 6am group. She trains consistently and has not only maintained the weights she’s been lifting but in fact increased  a few of them, all while she is 21 weeks pregnant! Really who has an excuse not to exercise and lift heavy?? You are an inspiring FitChick Rochelle, well done!!

 

 

 

 

 

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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