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The temperature is still mild but the rain has certainly arrived! I hope it didn't derail your training plans this morning, but if it did, make tomorrow count. Don't forget the goals you've set for yourself.  


Andy's confirmed The Red Lion Hotel for Friday 19th April. The intention is to grab a drink before, at 6-6.30 pm. We're looking forward to catching up with those who can make it!

Poppy's going to be out of town for a few days this month, but sessions will go ahead as normal wherever possible. Andy will run Wednesday 17th April at 6 am, but there won't be any yoga that day. Thursday will only be on in Balmain (all are welcome) and Andy will do Saturday 20th April. If you're keen to pick up an extra session in Poppy's absence, don't forget there is now a circuit run alongside the Friday boxing session in Glebe. In the meantime, don't miss out on Poppy's session tomorrow morning!

This week is all about protein and not just for "the gains". Protein is required for so many processes we take for granted. It is used in enzyme production, hormone regulation, and immune function. It is a component of bone tissue and contributes to bone strength and density, helping to prevent conditions like osteoporosis. It also has a high satiety value, helping you feel full and satisfied after meals, reducing overall calorie intake and supporting weight management efforts.

But most of all, if you have strength or performance goals, protein is crucial! Here's a reminder of why:

  1. Muscle Repair and Growth: Exercise, especially resistance training, causes microscopic damage to muscle fibers. Protein provides the essential amino acids necessary for repairing and rebuilding these muscles, facilitating muscle growth and recovery.

  2. Protein Synthesis: Consuming protein after exercise stimulates muscle protein synthesis, the process by which new muscle tissue is formed. This helps to offset muscle breakdown and promote muscle repair and growth.

  3. Nutrient Timing: Consuming protein post-exercise maximizes the body's ability to utilize amino acids for muscle repair and growth, as muscles are particularly receptive to nutrient uptake during this time.

  4. Recovery: Protein intake after exercise helps to replenish glycogen stores and repair damaged tissues, speeding up recovery and reducing muscle soreness.

  5. Metabolic Rate: Protein has a higher thermic effect compared to carbohydrates or fats, meaning that the body expends more energy digesting and metabolizing protein. This can help support weight management and increase metabolic rate over time.

There are so many reasons to include protein in EVERY meal (and snacks if you can). The takeaway? More protein, more often. 

Daylight Savings ends this Sunday! I would say "don't forget to turn your clock back", but most of our time pieces now do that for us... perhaps the microwave and the oven still need a hand? Here's the wrap up of another great week. Have a fabulous weekend!  

Exercise Review 


Lunges are a great all-rounder, working the legs, butt, hips and core. They're particularly beneficial for runners and cyclists, and anyone looking to improve their posture, range of motion or metabolic rate

Lunges can be incorporated in a number of different ways. Anyone who trains on Tuesday is familiar with walking lunges, but weighted lunges are an effective option for increasing strength and stability. As with all strength training, progressively adding weight is key. Aim to work to failure while maintaining form. Lunges make excellent compound exercises, when upper body work is incorporated to make the most of the time available (eg lunge with overhead press). 

The videos below give great detail on technique, but also gives some pointers to protect your knees. Happy lunging!

Hooray for a short week and a few days rest! I'm sure everyone is pleased to be back in the park (on dry days), now the mulch situation has been addressed.

Thank you to everyone who participated in the Good Friday Vote - the yays have it! Therefore, sessions starting at 7am will be held in the usual locations on Good Friday, Easter Saturday and Easter Monday. If you aren't going away, perhaps you could take advantage of the opportunity to move a little more this long weekend. 

We have a new save the date! We're really looking forward to another wine tasting in the near future, but in the interest of getting together before too much of the year slips by, we're hoping to grab a bite to eat on Friday 19th April. More details to follow.

There's only a little over a week until Daylight Savings Ends and the mornings will be a little lighter, together with the subsequent photographic wrap-up. Will this be the last of the dramatic light?

Have a fabulous long weekend and enjoy ALL the chocolate!

Exercise Review

Tricep Dips

In response to last week's question about ideas for an alternative to recipes, we had a suggestion to include instructional videos. This was so well-timed, as it's something I'd also been thinking about. There are so many ways to vary the exercises you do in the park, and while increasing load and intensity, or reducing it if need be, is great, having excellent technique is undoubtedly the most important factor. It will get you better results, and protect you from injury. So this is the first in a series. If there are any exercises you are particularly interested in, please let me know

When it comes to tricep dips, this video covers the important points. Ignore the mention of women in the openign title. Tricep dips are for EVERYONE! I'd also encourage you to keep your back (and glutes) close to the wall you are dipping from, to protect your shoulders and ensure you are engaging the triceps. Use your feet placement to adjust the load. If your legs are fully extended you will be maximising your own body weight in this exercise. 

Easter is here. Good Friday is next week! If you're keen to start the four day long weekend exercising in the park (before devouring your body weight in chocolate), please VOTE!! It's currently very close, but you have until tomorrow night to get your vote in.Do you want to train on Good Friday this year:

Due to a scheduling conflict at the venue, thewine tastingwon't be able to go ahead on the proposed date (6th April), but new plans are formulating and we hope to have an update soon.

As the mornings get cooler and darker, it seems timely to revisit the benefits of choosing to start the day with an outdoor bootcamp. Now is the time to cement the habits which will carry you into the winter months. Obviously you're all jumping out of bed to hang out with Andy, but here are some more advantages to keep in mind.Variety: Outdoor environments provide a wide range of natural elements such as hills, stairs, walls, and open spaces, allowing for diverse and engaging workouts. Not to mention the water views! Have you ever noticed an area in the park that you think might offer something interesting for the group? Mention it! Fresh air: Exercising outdoors in fresh air can increase oxygen intake and improve overall energy levels. Cooler temperatures can also be invigorating.Vitamin D: Being outside exposes you to sunlight, which helps your body produce vitamin D, crucial for bone health and overall well-being.Mental well-being: Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Outdoor workouts take this further, leveraging the calming effect of nature.Social interaction: Bootcamp fosters a sense of community and provides motivation and support from fellow participants.Overall, an outdoor bootcamp offers a refreshing and stimulating exercise environment, combining physical activity with the benefits of nature. Getting together to start the day in a positive way, with a friendly community of encouraging peers, is the icing on the cake. Highlights are below. We may need a fancier camera to capture the action in the dark, but Daylight Saving will end in a few weeks, and the mornings will become lighter.

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