I source information from the best names in the industry so that you don’t have to! And I’m not talking about your Biggest Loser Trainers or whatever the latest barbie doll fitspiration on Instagram is promoting, this is from the most respected strength & conditioning coaches in the world. The chicks with in the trenches experience, A-list athletic clients and real life scientific evidence to back up their claims.
Oxygen Health & Fitness
Squats
Squats have been called the ‘king of all exercises’, and for good reason. They will target muscles across the entire body and take your overall strength to new levels.
Squats promote a stronger core, develop your lower body strength, and make you mentally tough. Good form is critical if you want the benefits without the negative side effects associated with performing them improperly.
To get the full benefits of this multi-joint lower body exercise and to target the most muscle fibers, you will need to know how to do them right. Which means for most of us, starting back at the beginning.
Building the foundation to better squat with a barbell, involves first learning the fundamentals with bodyweight-only movements, incorporating a better warm-up, working on your overall mobility, and developing more core strength.
Before you begin squatting, you should make it a goal to focus on quality over quantity.
Learning to squat should be a progression with a top-down training approach. When you squat, only go down as far as you can without losing good form. Here’s how:
Step 1: Setup directly under the bar; with the bar centered and your hands spaced evenly.
Step 2: Pull your hands in as close to your shoulders as possible to create tension in the upper back.
Step 3: Bring your chest upwards (create a big chest) while you squeeze the bar as hard as you can with your hands. Drive your elbows downward until they are pointed at the ground and tighten your lats.
Step 4: Take a big breath and hold it. Lift the bar off the rack and take one step back with each foot. You’ll want to minimize the number of steps you take and perfect your step back technique. This will be critical for heavier squats. You don’t want to be shuffling around with your feet when the heavy bar is on your back.
Step 5: ‘Reset your air’ by getting another big belly breath prior to squatting down. Drive your chest up, elbows down and keep your eyes forward.
Step 6: Stay tall and keep your torso long while hinging your hips slightly back and pushing your knees apart as you pull yourself downward with your hips.
Step 7: When you reach the bottom or “hole”, reverse the movement and drive powerfully back to lockout.
Repeat for reps.
Tighten the Lats
As described above, drive your chest up, pull the elbows down under the bar and tighten the lats. See the video below for demonstration.
The vibe
The atmosphere of FitChicks Club training in the past 2 months has been very exciting as a number of new girls have taken up the challenge and driven a great new culture. The injection of kiwi sisters Alice Higgs and Joy Briggs at our 6am group, Kayla Wrigley and Lorien Spooner Hart in our 7pm sessions and the restoration of our 430pm group with Megan Casey and Kat Hayward coming together again has added to the wonderful community that FitChicks creates. It’s about hard work, support, encouragement and no excuses.
Lorien’s charging along
Lorien Spooner Hart started FitChicks in April and by the end of May had lost a massive 8cm off her waist and 3 cm off each thigh.
The medicine ball is an excellent tool to help you develop strength, coordination, balance, power and core stability. The ball can help individuals of all fitness levels train multiple muscles at once. The movement combines balance and strength and utilizes a wide variety of muscle groups such as the back, gluts, quads, abdominals and shoulders.
Rachel Braun 
These girls have joined this round of the Kiama Precision Nutrition on line Coaching Program which commenced on 21/01/2014. Part of this program involves keeping a food diary and posting it on a private face book page. This keeps the girls accountable to the rest of the clients on the program and more importantly accountable to themselves. They are making good food choices that follow the 10 rules of good nutrition as per the Precision Nutrition guidelines. The girls are all doing well at this stage in the competition. We will keep you updated throughout their 12 week journey.
Women can do chin ups, but they need a lot of practice to master the skill. And it is worth mastering. Chin ups work a multitude of muscles including latissimus dorsi, trapezius, biceps, rhomboids and your abdominal muscles. 
Leanne Williams is one of our 
Kat is a