Fit Chicks Club Kiama breaking barriers

Welcome to the first July edition of FitChicks Insider VIP Newsletter where we share the most effective exercises, technique tips and success stories from following the best strength & conditioning programs in Kiama.

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

Read on for this week’s news…

Dave Lambert

Oxygen Health & Fitness

Medicine Ball Mountain Climbers

Mountain climbers challenge your balance, strength and coordination. They require you to engage your upper arms muscles, as well as your core and your legs whilst you’re hard at work balancing, controlling and moving your body.

And that’s just when you’re on the floor! When you place your hands on top of a medicine ball, the balance challenge increases significantly as your base of support is much narrower.

Numerous muscles stabilize your upper arm at the shoulder joint. Your triceps keep your arms straight. Your abdominals along with your back muscles control your hips and sustain your core. The hip flexors fire up to draw your knee in toward your chest, and your butt muscles contract to extend the hip. There’s lots of muscles involved in this one!

Starting in the plank position, make sure your hands are directly underneath your shoulders with the feet hip-width apart. Your legs and arms are straight. Your abdominals are strongly contracted, keeping your back from hyperextending.

Draw your right knee into your chest by using your abdominal muscles. Do not let your right foot touch the floor. Do not let your shoulders move in front or behind your hands — keep them directly over your wrists. Extend your right leg back into plank position. Do not lift your hips. Maintain a straight line from heels to head. Repeat on the other side.

As you will see from the video below, Holly Rigsby of FitYummyMummy demonstrates different speeds whilst performing the exercise.

For a tougher workout on the abdominals use a slow, controlled speed where you bring the knee across towards the opposite hand, pause and switch sides.

To get more of a cardio effect from this exercise increase your speed so you’re almost running on the spot in a plank position.

With both methods you want to maintain a tight core with abdominals braced and glutes tight. You’ll get an abdominal workout whichever option you choose but it’s best to learn to control your technique first before you increase speed.

A FitChicks first – 50kg incline bench press!

FitChicksClub Kiama has been running at multiple timeslots for almost 18 months. We’ve had women of all ages and abilities attempt all sorts of activities, one of those, the Incline Bench Press becoming almost a staple exercise.

There’s been some naturally strong chicks and there’s been others who have had to work really hard over a period of time to improve this upper body move. Never before has a FitChick been able to load up 2 x 10kg plates per side on this exercise.

All that changed last Thursday night when Lorien Spooner-Hart successfully completed 4 sets of 5 reps with 48kg. Then on Tuesday night she took it one step further, adding a 1.25kg plate to each side to successfully conquer the 50kg barrier for all 20 reps. Well done Lorien!

Sheri gets bikini ready

Sheridan Calverley was a reluctant starter in FitChicks earlier this year after previously training in our Boot Camps. She has since become an integral part of this community as everyone draws motivation from seeing her ripping in and pushing her body to the limits. Because she has also trained at different timeslots and gotten to know many of our 4pm and 7pm FitChicks, she is well liked and responsible for helping create a great new culture and positive atmosphere.

Sheri is a tiny size 6 and has never struggled with her weight. One problem she has previously described though was a typical “skinny fat” situation where she was happy with her size, but not so happy with the shape and appearance of her muscle tone/definition.

Through lifting heavy weights and changing her cardio workouts to a high intensity style Sheri, has been able to improve her confidence, performance and physique. I’ve personally witnessed her speed and athleticism improve on the Touch Footy field this year and her fellow FitChicks marvel at the strength of this sub 50kg woman lifting well above her bodyweight on squats and deadlifts.

Sheri has had extra motivation these past few months as this week she embarks on a European holiday throughout July with her girlfriends. It’s all about that bikini body.

Well done so Sheri, have a ball on your holiday, I’m sure via the world of Facebook and Instagram we will hear about your amazing adventures!

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