Oxygen FitChicks Club Inside News

Welcome to the first ever issue of the Fitchicks Insider VIP Newsletter.

This Weekly Newsletter serves as part of our overall Mission at Oxygen Health & Fitness to positively influence the lives of 1000 Kiama locals through health & fitness. One of our main target markets are women who want to improve their physique, be strong and injury free, feel healthier in mind and body and have more confidence from looking & feeling great. That’s how our Oxygen Fitchicks Club was born and this newsletter is the evolution of that service.

When Fitchicks first started we had an idea of what a Fitchick would be. We saw her as a strong woman in both body and mind. We saw a woman who was determined to achieve her goals and make the best version of herself. We saw a woman who embraced the camaraderie of training with other like-minded women. We saw a woman who pushed herself to her limits and wasn’t afraid to step out of her comfort zone…

This is what a Fitchick is.

This Newsletter will be a weekly update of the progress and achievements from this inspiring group of women. I hope you gain inspiration, education and motivation from this newsletter and it assists you in being a fitter, healthier, happier you.

Dave Lambert

Oxygen Health & Fitness

Barbell Squats

Spotlight Squats are a brilliant exercise because it works the large muscle groups such as the gluteal muscles, the quadriceps, hamstrings and abdominals. Done correctly it can provide quick improvements in strength, muscle tone and performance.

Many people shy away from squats especially with heavy weight as they fear it will damage their knees or backs but squats done properly will actually protect you in these areas.

How to perform a squat correctly:

1. Start with the barbell resting on the trapezius muscles at the base of your neck. Dont allow the bar to rest on your neck pulling your head down. Your hands grip the bar just outside your shoulders and elbows point down towards the floor. Ensure feet are shoulder width apart and feet are pointing forward.

2. To perform the squat bend at the hips and knees as low as you can keeping your chest up and looking straight ahead. Take the weight through your heels. Don’t bend forward when performing the move. Aim for your knees to get to at least a 90 degree angle.

3. From the low point straighten your knees and hips coming back to a standing position, tightening your gluteal muscles on the way up and keeping your abdominal muscles tight.

Watch your knees when squatting

Watch your knees collapsing inwards when performing the up phase of the squat. If that happens you need to concentrate on squeezing your gluteal muscles, push the knees slightly outward when standing and/or decreasing the weight you are lifting.

Naomi Connelly beats her Nemesis!

Naomi Connelly is one of the 7pm Fitchicks whose long held goal is to master the chin up. I have never seen anyone want it as bad as she does but try as she might she plateaued and wasn’t making progress. She was stuck on a resistance band and couldn’t get away from it. We changed tack and took all assistance away from her and started to work on reverse chin ups. This move is where you start at the end point of a chin up, above the bar, and slowly control the descent back to the starting full hang position. The first week she could control the descent for maybe half the range of movement but last night she performed every rep with such control and strength it was inspirational to watch. The next step was to hold her body weight at the top part of the chin up position above the bar for as long as she could and she held that position for 28 seconds! Well done Naomi, that illusive chin up is now within your grasp. I will keep you posted girls on how she goes.

Deni Murray hits sub 70kg for the first time in 10 years

Deni Murray is a 6am Fitchick who lifts incredibly heavy weights. She works hard at every session and has faced injury after injury but has continued to train by modifying her program. She is proof that lifting heavy weights doesn’t bulk you up but helps you lose weight and strip body fat and become a toned, stronger version of who you were. You are inspiration to all Deni!