Welcome to another FitChicks Insider VIP Newsletter!
This week FitChicks will reach the halfway mark of their Program. There’s been some great progress made in this program with a few of the Goals set down for Week 6 have been met already! The combined focus on nutrition has been a valuable lesson as these girls have started to understand the impact food choices has on, not only their body composition, but also energy levels and recovery from training.
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.
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Read on for this week’s news…
Oxygen Health & Fitness
Trap Bar Deadlift
Deadlifts are a great exercise as it is a compound exercise working lots of large muscle groups including the hamstrings, glutes, quads, last, lower back and core muscles. If you only had time for one exercise this would be it.
The TrapBar may look slightly intimidating but it has gained widespread support among many coaches as a back friendly alternative to the traditional straight bardeadlift. Here’s how to do it:
- Step inside the hexagonal shape with your feet equal distance between front and back of the bar.
- Push your hips and butt back behind you to start bending over towards the floor. Once you’ve tilted over beyond 45 degrees, bend your knees and squat down to reach the handles.
- Grip the side handles tight, choke them in fact, then transfer that same tightness to your lats by pulling your shoulder blades back and down.
- Brace your stomach like you’re about to take a punch.
- Stand up by driving your feet into the ground, straightening your legs and thrusting your hips forward. This action should come from squeezing your glutes as hard as you can.
Make a double chin
Keep your chin tucked while performing the move. A protruding chin will cause you to hyperextend your neck and place unnecessary pressure to the cervical spine.
Goal setting is the ONLY way to improve
Sarah steppin up
Sarah is one of the girls I mentioned above who has already met her strength target for a couple of exercises and most of the others are only a level away.