Welcome to the last edition of the Fitchicks Insider VIP Newsletter for 2013.

This week I’ve got a special FitChicks Year in Review post for you where we are take a look at:

The TOP 5 FITCHICK HIGHLIGHTS for 2013

First though, a little advice for the end of the year.

This time of year is a great time to reflect on the past year and look back on all you have achieved, it is also a great time to take stock and rethink your goals and aspirations for the coming year ahead.

Over the Xmas holidays I want you to rest, relax and enjoy yourself but also take some time to do some goal setting for 2014. Goal setting needn’t be an arduous process or restricted to just fitness. It can be an enjoyable exercise to look at different areas of your life that you want to change in the coming year.

So take some time out, grab a cup of tea or a glass of wine and get a pen and paper. Divide the page into the following headings (this list is not exhaustive, make up your own headings that apply to you) and under each one list your goals:

Fitness: Example of a goal: 18 unassisted chin ups

Family: Example of a goal: Spend more time together as a family

Relationships: Example of a goal: Spend more quality time with my partner

Financial: Example of a goal: Get rid of credit card debt

Personal: Example of a goal: Learn to speak French

Health: Example of a goal: Lower my cholesterol

You may have more than one goal under each heading or only one, it doesn’t matter as long as its personal to you. Once you have set your goal think of the steps you need to take to achieve it and put a time limit on it.

Examples:

Personal – Learn to speak French

Step 1 – Google French courses in my area

Step 2 – Find out when and how much and if I can fit it into my schedule

Step 3 – Enrol in course by end of January 2014

Step 4 – Attend course and do the required study and homework

Family – Spend more time together as a family

Step 1 – Have a family game night once per week starting this Wednesday night

Step 2 – Go for a family bike ride every weekend starting this weekend

Continue listing the steps you need to take to achieve under each goal.

Good Luck and see you motivated and inspired to take on new challenges in 2014!

Dave Lambert

Oxygen Health & Fitness

TOP 5 FITCHICK HIGHLIGHTS of 2013

1. Hardest exercise to master – the dreaded chin up

For females the chin up is one of the hardest exercises to master. All of our Fitchicks have improved out of sight with this exercise. Even Leanne Williams and Tammy Langlois had to use a band for assistance back when they started Fitchicks in February 2013 and now they bang out 18 with a weight attached. Even if you haven’t achieved that illusive unassisted chin up, think back to how much assistance you needed at the start of your Fitchick journey and be proud of what you have achieved.

2. Squats and deadlifts

Squats and deadlifts are the best exercises for achieving a toned strong beautiful body and as such they featured frequently in our Fitchicks programs in 2013. I would like to remind you of the sort of weights you were squatting and deadlifting when you first joined fitchicks. Compare these to what you can do now and be proud.

Name	Squats (Kg)	Dead Lifts (Kg)
Erin Allen	53	55
Deni Murray	48	60
Naomi Connelly	43	50
Riana Begg	38	45
Tammy Langlois	58	60
Leanne Williams	53	60
Rochelle Manczak	38	50
Marnie Beauchamp	38	50
Lisa Morris	48	55
Ali Crofts	48	55
Susan Spinks Hawley	48	40
Rylee Cole	58	60
Kat Hayward	48	50
Cindy Brookfield	33	60
Jade Braun	48	62.5
Roz Dalley	48	60
Megan Casey	48	60

3. A Picture is worth a thousand words

We talk about best transformations of the year and like most females you probably look at other FitChicks and can see the change in them but are unaware of the changes in yourself. I want you to find a photo of yourself from this time last year and take a good look.

You may not have had massive weight loss in the past year but I bet you will see changes. There will be improved tone in your arms, back and legs for a start.

Reflect on what you have achieved and enjoy how good you look. You deserve to feel good about yourself, you have worked for it.

4. Challenge week Queens

Lets face it girls, you dominated your teams in Challenge Week. The top performers both men and women were FitChicks and Spartans.

When you compare the chin up/pull up challenge in October 2013 to the same challenge in Challenge Week March 2013 there is no comparison. In March very few girls could do chin ups and all the girls who did were FitChicks. In October a lot more girls could do them but again they were all FitChicks.

Fitchicks also dominated our awards night with all of the strength based awards going to a FitChick.

5. Motivation and camaraderie

Think back on who motivated you this year. The whole Kiama Fitchicks Club community are very supportive of each other which is one of best things about being in Fitchicks but the person who probably motivated you the most was your training buddy. When you see them this week give them a high five and say thanks. She helped you through the same way you helped her. Its inspiring to see the motivation and support Fitchicks give to each other.

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233 2963