FitChicks Insider – Tenth Edition

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


We’ve all heard the adage; “Strong is the new sexy” or “Strong is the new skinny”. At Fitchicks we agree with that sentiment because getting strong through heavy weight training does give you a slim sexy body and our fitchicks are proof of that.

The growing trend amongst women is to move away from purely cardio based training like running on a treadmill for hours and moving towards the Fitchick type of heavy weight training.

One of the reasons behind better results from weight training is EPOC or after burn. EPOC stands for Excess Post Oxygen Consumption which is the increased rate of oxygen intake following strenuous activity. EPOC causes us to use energy (calories) to correct the oxygen deficit. In lay terms our metabolism keeps firing and we keep burning calories for up to 48 hours after a heavy weight session.

It’s all about intensity girls, the higher the intensity, the higher the EPOC, so don’t stand around chatting.  Lift heavy, sweat plenty, high five each other and go home. 

 

Dave Lambert
Oxygen Health & Fitness
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Med ball throw downs

The medicine ball is an excellent tool to help you develop strength, coordination, balance, power and core stability. The ball can help individuals of all fitness levels train multiple muscles at once. The movement combines balance and strength and utilizes a wide variety of muscle groups such as the back, gluts, quads, abdominals and shoulders.

To complete this forceful throw, begin standing with feet shoulder-width apart with a medicine ball held over your head with both hands. Come up on your toes and bring your arms down the front of your body towards your hips. Release the ball once your arms are almost completely lowered, throwing it down onto the floor directly between your feet. Catch the ball as it bounces up towards you.

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Spotlight
Keep the abdominal muscles braced throughout the movement to ensure spinal stability

By bracing your abs you will stop your back from hyperextending. 
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watch video
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Newbie just gets better

Rachel Braun


Rachel is fairly new to Fitchicks having only joined 5 weeks ago. She has steadily increased all her weights and is well on her way to achieving the targets set for this program. She has progressed from the blue resistence band on the chin ups to the purple band and then to the orange. She then decided to try without the band and achieved 7 unassisted chin ups out of 18, not bad for a newbie!! Congratulations Rachel and keep up the great work.
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Kat Hayward, Susan Hawley, Marnie Beauchamp, Cindy Brookfield, Leanne Williams, and Naomi Connelly 
These girls have joined this round of the Kiama Precision Nutrition on line Coaching Program which commenced on 21/01/2014. Part of this program involves keeping a food diary and posting it on a private face book page. This keeps the girls accountable to the rest of the clients on the program and more importantly accountable to themselves. They are making good food choices that follow the 10 rules of good nutrition as per the Precision Nutrition guidelines. The girls are all doing well at this stage in the competition. We will keep you updated throughout their 12 week journey.

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

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