FitChicks Insider – Seventh Edition

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

With the warm weather we have been having, your Fitchick workouts have been hot and sweaty so I would like to remind you the importance of drinking plenty of water.

Our bodies cannot store water like it can food, that’s why we can survive weeks without food and only a few days without water. Our water supplies need to be replenished every day to keep our bodies functioning effectively. Water is required for:

1. temperature regulation

2. digestion and processing of food

3. absorption of nutrients

We have been told that we need to drink 8 glasses of water per day. This equates to about 2 litres which is the amount that is estimated our bodies lose per day. This is only a guide however as other factors affect how much water we need each day.

You need more than 2 litres if:

1. You are pregnant

2. You are a nursing mother

3. You live in a hot climate

4. You participate in excessive exercise

5. You sweat excessively

Remember water can be consumed through other drinks such as tea, coffee and even alcohol. Water is also consumed through) foods we eat for example water based soups. The best gauge of how much water you need is to look for signs of dehydration, such as, feeling thirsty, dry mouth and headache. One of the easiest ways to know if your body has enough water is the colour of your urine, it should be pale yellow.

So keep hydrated Fitchicks and pass me a corona! 

 
Dave Lambert
Oxygen Health & Fitness
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TRX knee tuck
 
 
 
The TRX knee tuck works your abdominal and oblique muscles. The deeper abdominal muscles such as the transversus abdominus assists in strengthening your core and in turn protects your back so it is a worth while exercise to do.
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Spotlight
Hold your last rep for a count of two
 
On your last rep bring your knees in and hold for a count of two really concentrating on your abdominal muscles then release. Do that on each set. Once this exercise becomes easier you can start to hold and contract those abs on ALL of your reps. Feel the burn baby!
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watch video
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One of our Kiama Fitchicks turns 40!!
 
Spotlight
 
 
Tammy Langlois turned forty on 14/01/2014 and could easily be mistaken for turning 30. She was busy celebrating her birthday in Sydney and missed her Fitchick 6am session so jumped in and trained with the 7pm girls to make up for it. That’s dedication! Happy birthday Tammy.
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Fitchick takes out Precision Nutrition Kiama Challenge 2013 and scores $2000 prize money!

Kat Hayward joined our Precision Nutrition Coaching Program at the start of 2013. Having worked on her nutrition, she recognised that she needed to strengthen and tone her body as well and originally joined the 7pm Fitchick group. Kat came with a lot of niggly aches and pains that had deterred her in the past from lifting heavy weights or putting her body through any exercise she felt would aggravate things. With her injuries in mind she started on lightish weights and slowly progressed each week. She now lifts as heavy as many of the other girls in her group, squatting low and shoulder pressing high. Kat hasn’t let anything stand in her way of achieving the body she deserves.
 
She has lost 7 kg and 12 cms and I think you will agree she looks absolutely amazing. Congratulations to a brilliant Fitchick and well deserved winner of the Precision Nutrition 2013 challenge.
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You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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