Welcome to the latest FitChicks Insider VIP Newsletter. This Newsletter has been on a short hiatus as I was overseas on holiday but that doesn’t mean there’s been no news to report.

This week marks the end of the third 4 week microcycle of Winter Programming. Normally, the girls go through 6 week Program blocks but over the Winter Season we split it up into 3 smaller blocks to help change things up and stay motivated over the cooler months.Next week marks a new Season, Spring, and with that comes a new program and some fresh new challenges.

If you’d like to know more about FitChicksClub Kiama and how it can help you get the lean, toned body you’ve always wanted, click here and we’ll mail you out a Free DVD and eBook with our 5 Secrets to a Fit Chick Body.

Read on for this week’s news…

Dave Lambert

Oxygen Health & Fitness

TRX Hamstring Curls

To set up the starting position,place your heels in the foot cradles directly underneath the anchor point. Lie on your back with arms by your sides and palms flat on ground. Use your glutes to lift hips off the ground and then draw the abs in tight. The movement involves drawing your heels as close towards your butt as possible, pausing briefly at that point to flex the hamstrings and extending the legs back out.

To advance this movement, you can try several progressions like a) trying to lift the hips as you curl the legs in, b) changing the position of your arms by crossing them on your chest or extending the hands overhead or c) try this exercise one leg at a time to really get the hamstrings burning. If you need to regress this movement, you can rest your butt on the ground whilst performing the movement.

Pause Reps

Try to avoid performing your reps too quickly, you will get more from the exercise if you execute them slowly with control. One way to ensure this is to hold the centre position for a 2-3 second pause on every rep. Ouch!

The FitChicks family is growing

It’s very exciting to see the FitChicks family growing these past few weeks. We have every group basically full and the atmosphere at training has been great as everyone pushes and encourages each other to the next level. Just this past month we’ve welcomed Carolyn to the 6am squad, Sarah to the 7pm night crew as well as Kylie and Kelli to the 4:30pm group.

If you have any friends/family members who are talking about getting fit for Spring/Summer/Wedding/Reunion/Zombie Apocalypse, click here and we’ll send them out a Free FitChicks Info Pack including a 2 Week Trial to come and see what all the fuss is about. If they sign up we’ll send you (and them) to the Movies for Free as our way of saying thanks!

Lorien’s lovin life

Lorien Spooner-Hart’s first day of training was Oxygen Challenge Week. She was quickly addicted to the Oxygen style of training and began FitChicks soon after with the 7pm crew. In the past 4 months she has broke numerous FitChicks records that have been standing since the inception of our women’s only strength training programs in Kiama began in January 2013. Some of these highlights include:

117.5kg Trap Bar Deadlift 3 Sets x 4 Reps
110kg 1RM Squat
17kg Incline Dumbbell Press 3 Sets x 10 reps.
70kg 1RM Incline Bench Press

Along with these impressive feats of strength, Lorien has managed to lose an amazing 56.5cm from her body including 16cm of her Abdominal measurement and 10.5cm off her Waist! Great work Lorien, you’re very inspiring and proof of one of the most powerful body transformation lessons any women can learn:

“Focus on your performance and your physique will follow.”

Food Prep Hacks – Lazy Chicken Salad

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