Last Week of WW!

Can you believe there is only ONE WEEK LEFT of Winter Warrior?!

Don't forget to save Friday 16th August for a celebratory dinner together at The Glebe Hotel. 

The plank challenge certainly threw a cat among the pigeons. I doubt anyone anticipated there would be 7 minute planks. Amazing effort John and Paul! Both teams worked hard this week, with the No Pressure Group really making the most of the challenge. The points table is now unrecognisable! 

BONUS POINTS CHALLENGE

Since this week challenged your strength and endurance, it seems only fair to provide an opportunity to leverage your cardio prowess. Turn up on Tuesday or Wednesday to take part in the EMOM challenge. There will be a combination of three exercises to be completed every minute on the minute, with one point awarded for every three rounds completed (to a maximum of 5 points). The more teammates you have participating on the day, the greater your potential to impact the final point score. If you'd like to know more about EMOMs, check out the exercise review at the bottom.

With the winning team still in question, there are at least five real contenders for first place. This is the week to show up! Everyone has an impact on which team wins, and by extension, who is in the running for first place.

Andy is looking forward to seeing you in Balmain tomorrow.

Good luck for the last week!  

Isometrics & A PLANK CHALLENGE

The mornings are getting a little lighter and the sunrises more impressive, as the second half of winter starts to tease warmer things to come. I'm told Thursday in particular, was a beautiful morning in the park. 

As promised (or threatened?), there won't be a points update this week. You won't be completely in the dark though, as both the team and individual leaders haven't changed. In one instance the gap has tightened and in the other the lead has slightly extended. At this point in the year its very normal to find motivation waning. The days feel short and we've all got plenty to do. Now is the time to get determined, make the most of your waking hours and keep your health and fitness on track. Remember your own goals and also think about how you can show up for your training mates. 

BONUS POINTS CHALLENGE

Turn up on Tuesday or Wednesday and hold a 4 minute plank, to get an extra 4 points on the board. Each person can only participate once and the challenge is for one week only!

In light of the plank challenge let's have a look at isometric holds in general. Planks are probably the most common example, but an isometric hold is simply maintaining a static position without movement to enhance strength, endurance, and stability. 

Benefits of Isometric Holds

1. Builds Strength: Continuous muscle engagement leads to significant strength gains.

2. Enhances Stability: Improves balance and engages core and stabilizing muscles.

3. Increases Endurance: Challenges muscle endurance, enhancing overall performance.

4. Low Impact: Gentle on joints, suitable for those with joint issues or injuries.

5. Mental Toughness: Builds resilience by maintaining challenging positions.

Common Examples

1. Plank Holds: Engage the core, shoulders, and glutes by holding various plank positions.

2. Wall Sits: Target quadriceps, hamstrings, and glutes by leaning against a wall with bent knees.

3. Static Lunges: Improve balance and target leg muscles by holding a lunge position.

4. Isometric Push-Up Hold: Build upper body strength by holding a push-up just above the ground.

5. Boat Pose: Engage the core and hip flexors by holding a V-sit position.

Isometric holds are a powerful addition to any workout and they're also easy to add at home. Netflix and V-sit, anyone? Challenge your body and mind, and achieve greater fitness results with these static exercises.  

Poppy will be in taking the Saturday session this week. Have a fabulous weekend, after you take a look at the photos from the week! The photographer has certainly had a busy one!

The Last Hormone

Happy Friday, Winter Warriors!

This week The Ice Breakers have really taken the lead, finishing up on 288 points. No Pressure Group is on 270 points, but don't give up! There are three weeks left and when double or triple points are on the line, things can change quickly. Make sure you're cheering on your team mates and encouraging them to stick with their goals through the winter months. 

Kathryn J and Ian are currently competing for the top spot, with Rach close behind. They're on 45, 42 and 41 respectively... And that is the last points tally! From here on out, we hope everyone will do their best and come along to find out the final score at the celebratory dinner on 16th August.

Please don't forget to respond to the Sunday text as soon as you can. Andy generally has the car packed by 4 pm on Sunday, so knowing a forecast by then would be really appreciated. Having the right equipment ensures everyone can make the most of each session. 

The last hormone to cover is... Estrogen. Though men have lower levels of estrogen compared to women, this hormone is crucial for everyone, having a significant impact on a number of physiological functions as follows:

Bone Health and Muscle Maintenance: Estrogen helps maintain bone density, reducing the risk of fractures and osteoporosis, which is essential for long-term fitness and overall health. It also supports muscle maintenance, contributing to better muscle strength and endurance during workouts. For women, higher estrogen levels during the follicular phase of the menstrual cycle can improve muscle recovery and strength. This is the time to increase your load and look for strength gains.

Cardiovascular Health: Estrogen has protective effects on the cardiovascular system, helping to regulate cholesterol levels, improve blood flow and reduces blood pressure. This can enhance cardiovascular performance and endurance, crucial for aerobic exercises and overall stamina.

Fat Metabolism: Estrogen influences fat distribution and metabolism. Adequate levels of estrogen help in the efficient use of fat as an energy source during exercise, contributing to better body composition and weight management.

Mood and Motivation: Estrogen impacts neurotransmitter activity, affecting mood and motivation. Stable estrogen levels can contribute to better mental health, reducing the risk of depression and anxiety, which can positively influence motivation and consistency in maintaining an exercise routine. Exercise can also help manage symptoms of hormonal changes, such as mood swings and fatigue.

Maintaining a balance is crucial, as both low and high levels of estrogen can have adverse effects. Regular exercise including aerobic, strength and flexibility training, as well as a balanced diet, and adequate rest, contribute to optimal hormonal balance, enhancing the overall benefits of estrogen.

Andy will be in the park tomorrow. Get along and give your points (and your health) a boost! Here's a look at the past week: