Kiama Fit Chicks know fat loss is 80/20

Welcome to another FitChicks Insider VIP Newsletter!

This week FitChicks enter Week 2 of their 6 week Program. They’ve had a practice at some new exercises and combinations and now the time has come to pump up the volume.

There’s also been a keen interest in our 21 Day Spring into Shape Nutrition Challenge which has seen the girls writing down all their food intake and posting to our private forum for accountability. After all Fat Loss is 80% nutrition and 20% exercise.

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.

If you know someone who needs a Kiama Personal Trainer click here and we will mail it out to her with a handwritten note on your behalf. If they sign up to FitChicks thanks to your referral, we’ll send you both to the movies for free!

Read on for this week’s news…

Dave Lambert

Oxygen Health & Fitness

One Legged Squat

Also known as Bulgarian Split Squats or Rear foot elevated Split Squats, these are a great exercise for strengthening the Quads, Glutes, Hamstrings, Calves. They are great for offering less spinal loading, greater hip stabilization requirements, and rear-leg hip flexor stretch-activation. This means that you can increase both strength and flexibility.

One Legged Squats are a very “user-friendly” exercise, meaning most people can do it well. Many lifters struggle for years learning how to squat correctly, and heaps of people never squat at all. The risk of getting hurt on one legged squats is far less.

In a regular squat, the limiting factor is typically the lower back. Ina front squat, it’s the upper back. In the rear foot elevated versions, you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you’re not loading the spine as heavily, it doesn’t take as long to recover, so you’re able to do them with greater frequency, potentially leading to greater strength improvements.

Set up by placing a box or flat bench directly in front of a squat rack. Stand facing away from the bench. Determining how far you need to stand from the bench is somewhat individual and will take some trial and error to figure out.

Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck.
Take a small step back and stabilize yourself. Now carefully extend your right leg behind you and place the top of your foot securely on the bench. It’s usually best to plantar-flex the rear ankle and set “shoelaces down” on the box to avoid pushing through your toes.
Keeping your eyes facing forwards slowly squat down by flexing knee and hip of the front leg until knee of rear leg is almost in contact with floor. Make sure to keep the torso upright.
Return to original standing position by extending hip and knee of forward leg.
Do the reps in a slow and controlled fashion and focus on keeping your weight on the heel of the front foot.
Repeat for reps on the opposite leg.

Recruit those glutes

Always push up through your heels to recruit the glutes. Curling up your toes as you stand up can help you get the technique right.

Pump up the volume

After getting started with some lower volume work last week, FitChicks have now adjusted to the new exercises and combinations in their Spring program. That means this week the volume has increased from 3 Sets of 5 Reps to 5 Sets of 5 Reps and the girls are killing it!

There’s still another 4 weeks to go after this week and we’ll be adjusting the amount of weight lifted, the number of total sets and a few other variables to ensure these girls continue improving. With some lofty targets set and a real focus on Nutrition with our 21 Day Spring into Shape Challenge, these FitChicks are leading the way for women’s fitness in Kiama.

Traci leads by example

Traci Calverley is the hardest working, most passionate and truly loyal employees Oxygen has ever had. She is the only person I’ve ever employed with previous fitness industry experience and I know from that experience and her actions, she is committed to helping people improve, not for financial reward or accolades but because she truly loves helping people.

When she first came to Oxygen, she didn’t have much experience lifting heavy and training for strength. However her trust in me, willingness to learn and commitment to the cause has seen her transform her body shape as a 50+ year old FitChick.

She is a wonderful role model to not only her daughter Sheridan (who trains in our 7pm group) but to FitChicks everywhere. I’ve seen this woman Chin Up unassisted, Deadlift 90kg, Squat 88kg and she just so happens to have one of the best techniques for our Workout of the Week – the One Legged Squat, or as she likes to call it Bulgarian. She even makes up a valuable part of our female contingent of Oxygen Touch Footy Team and in general we just love having her around. I don’t know what we’d do without her. Love ya work Trace!

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