FitChicks Insider VIP - Fourth Edition - Oxygen Health & Fitness

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

For the last two weeks of training for 2013, we are moving away from our usual structured FitChick program and will be trying some Cross Fit type sessions.

Cross Fit girls have a lot in common with our Kiama FitChicks in that they lift heavy and work hard. They do a lot of exercises similar to ours where they perform chin ups or pullups, push ups and squats. They differ in that they incorporate Olympic style lifts such as the power clean and the snatch into their program and mix it with plyometric moves such as burpess or box jumps.

Cross Fit sessions involve a circuit style of session called a WOD (Workout of the Day) which are often named after girls names. In keeping with that tradition our WODs this week are named after some of our FitChicks namely the Tammy, the Roz, the Ali and the Naomi. WODs typically last 5 to 15 minutes and are performed at high intensity with no rest.

If the Cross Fit girls can do it so can our FitChicks. Work hard girls and get the body you deserve.

Dave Lambert

Oxygen Health & Fitness

Dumbbell Chest Press

The Chest Press is a popular exercise for strengthening the chest, shoulders and triceps. Performing this classic with dumbbells offers some great advantages. These include a greater range of motion than a traditional barbell bench press, more of a challenge for the core muscles that help you to stabilize two moving objects and that also helps strengthen the small stabilizing muscles in the shoulder joint.

Flex your pecs together hard

When nearing the top of the movement with dumbbell bench presses think “cleavage”. Flex your chest muscles together and show your best Katy Perry impression.

Jade dips low with added weight

Jade is relatively new to Fitchicks with this latest program being her first. We identified Jade very early in the year as one to keep an eye on. At our Member of the Year Awards in October we mentioned she was one to watch for the year ahead. Then more recently her trainer watched the first session she attended and said; “Jade was born to be a fitchick”. She is the perfect Fitchick because she works hard and is not afraid to push herself out of her comfort zone. Her weights on all her exercises including barbell squats, deadlifts chest press and one legged squats have all increased to the level that she is competitive with the other Fitchicks in her group. The outstanding achievement however has to be her parallel bar tricep dips. She not only performs her 3 sets of 6 reps with depth and ease but does them with a 2.5kg weight plate attached to her! An absolutely amazing effort for someone who has only been training with Fitchicks for 6 weeks. Well done Jade!

Susan Hawley shows you can still change your shape in your forties

Susan is one of our most consistent clients and her consistency has paid off. She has lost 4cm off her waist and 8cms off her hips. She has lost 4% body fat and 4kg in weight (and she wasn’t that big to start with!) She brings an enthusiasm to every session and even if she whinges (occasionally) about what she has to do, she secretly loves it!!

Read her testimonial here:

What changes have you noticed in your physique since starting with Oxygen Health & Fitness?

The changes I have gone through in the last 3-4 months have been amazing for me, I have lost 4 cms off my waist, 8 off my thighs, 4% body fat, 4kgs on the scales, definition in my shoulders, back, arms, legs (to the extent that I feel I can now wear shorts), more energy. I am starting to see stomach muscles, something I have never had in my life, even when I was a size 7 & 20 years old!!!!

What’s the best part about being an Oxygen Member?

The best part of being is…well everything I just said, plus it’s a family, everyone looks out for each other, helps you when you do not have the motivation to go. It is ever changing, you don’t get bored.