Winter Warrior

Winter Warrior starts in just over a week but before we get into the specifics, take a look at the Monday morning dedication! 

So how will Winter Warrior work this year?

You've been split into two teams as outlined below. Andy will set up a WhatsApp group for each team, where you can decide on a team name, strategise, and encourage one another throughout. The average number of sessions trained per week is equal in each group based on recent efforts, so you'll need to exceed your average effort to win.

Points will be allocated as follows:

• 1 point for every session attended

• 1 bonus point if the temperature is in the single digits when the session starts

• 1 bonus point if it's raining

• 2 bonus points for each week you attended at least one session at both Glebe and Balmain

• 2 bonus points for attending the kick off drinks

• 2 bonus points for attending the wrap dinner
  

The team with the most points wins! Each person in the winning team will receive a training towel, and the first place prize will go to the person in that team who has the most points. You must be in the winning team to win the grand prize of two months free training. 

Second prize will be a $100 Rebel voucher and third prize is a bottle of wine. These will be awarded solely on the number of points earned, regardless of which team you are in. 

Here's a reminder of the key dates:

Sunday 16th June: Kick off drinks

Monday 17th June - Saturday 11th August: The challenge!

Friday 16th August: Wrap dinner

Staying fit and strong in the colder months can be hard sometimes, but not as hard as starting from scratch when the weather warms back up. The thing I personally love most about group fitness is the group aspect. Having company. knowing I'm not the only one feeling challenged, and feeling accountable to show up (not just to the session but to also give my best effort). Hopefully the opportunity to work together on a challenge, will encourage you to commit to sticking with the habits you've formed and find the fun in being a bit uncomfortable. 

Andy will be running Saturday this week. I'm sure he'll be happy to answer any questions you have, or you can email.

Here's the week in pictures. Have a great weekend!

Recipe Suggestion 

Rich Beef & Stout Casserole

What could be better on a cold wet evening, than a hearty slow-cooked meal. This might not be low calorie, low carb or low fat, but that doesn't mean you can't enjoy it. Perfect with a side of veggies. All things in moderation! 

Three Rs

Great news! It's getting colder, which means it's time for Winter Warrior! Below are the key dates for your diary and next week's newsletter will be dedicated to how it will work.

Sunday 16th June: Afternoon drinks to kick off the competition

Monday 17th June - Saturday 11th August: Opportunity to show up, stay fit and strong, and win prizes!

Friday 16th August: Dinner to celebrate and announce the winners

If you're in the habit of showing up for yourself 2-3 times a week, we encourage you to hold onto that habit. Be clear on your goals and create little routines that get you there. Some days this means making a hard decision, but you won't regret it. Its much easier to show up on a cold day, than it is to rebuild the habit when the weather is warm again. Just look what you could be missing - working alongside these guys! 

The final point from our body composition overview looks at rest, refueling, and re-hydration. 

Rest - Adequate sleep and rest are essential for muscle recovery and growth. Lack of sleep can increase stress hormones, which can lead to muscle breakdown and fat storage. Rest can also be considered in the context of periodised exercise, which we will consider in greater depth in a few weeks. 

Refueling - After workouts, your body needs nutrients to repair and build muscle. Consuming a balanced meal or snack with protein and carbohydrates within two hours of a workout, helps replenish glycogen stores and supports muscle recovery.

Re-hydration - Hydration is key for optimal performance and metabolism. Dehydration can impair exercise performance and hinder muscle recovery. Drinking enough water throughout the day is vital for maintaining hydration levels.

Overall, prioritising these aspects ensures that your body has the resources it needs to build and maintain lean muscle mass while minimizing fat storage, leading to improved body composition.

Poppy would love your company in Balmain tomorrow morning. Here's the week in pictures. Have a great weekend!

Exercise Review

Glute Bridges

Another one for the runners (and everyone else): Glute bridges are excellent for activating and strengthening the core and lower body, promoting better posture, hip extension and power generation from the glutes. By stabilizing the core and lower back muscles, they reduce the risk of injury, offer relief from back pain and enhance athletic performance.

Glute bridges are one of the best exercises for counteracting the effects of prolonged sitting, and can be done anywhere with no equipment!

Aerobic AND Resistance Training

Happy Friday everyone! 

This week we're pleased to officially welcome newcomers Evan and Elyse to the Balmain group. We look forward to training with you in the park, and including you in this fun and supportive community. 

Andy has been informed that the NEW t-shirts will arrive next week. He'll get them out to you asap. 

Its great to see some beautiful clear mornings, even if they're a little fresher. Make sure you're making a training plan for the week and sticking to it as much as you can. Prep yourself (and your gear) the night before, so there aren't any decisions to make in the morning, and just get it done. You won't regret it. 

Back to body composition! Aerobic (cardio) and resistance (strength) training are both essential for improving body composition. Here's why:

Aerobic Training

1. Fat Loss: Aerobic training is effective for burning calories and reducing body fat. It increases your heart rate and energy expenditure, which helps create the calorie deficit necessary for fat loss.

2. Metabolic Rate: Regular aerobic exercise can boost your metabolism, helping you burn more calories even at rest. This can contribute to more significant fat loss over time.

3. Mental Health: Aerobic activities can reduce stress, anxiety and depression, which indirectly supports healthier eating habits and lifestyle choices that benefit body composition.

Resistance Training

1. Muscle Growth: Resistance training is crucial for building and maintaining muscle mass. More muscle mass increases your basal metabolic rate, meaning you burn more calories even at rest.

2. Body Shape and Tone: Resistance training helps shape and tone your body, creating a more defined and muscular appearance. This contributes to a lower body fat percentage as muscle tissue is denser than fat.

3. Bone Health: It increases bone density, reducing the risk of osteoporosis and fractures. This is especially important as you age.

As illustrated above, both modalities have a significant role to play in altering body composition, and the combination of the two can lead to greater fat loss than either form of exercise alone. A varied exercise routine that includes both aerobic and resistance training is also more engaging and sustainable over the long term, helping to maintain consistent exercise habits. Together, they provide a holistic approach to fitness, enhancing overall health, physical appearance, and functional capacity.

Andy will be at Balmain tomorrow, bright and early! Not too many photos this week, but it's great to see the battle ropes out again. Wishing you all a warm and relaxing weekend! 

Exercise Review 

Running

Even if you have no plans to put your hand up for a half marathon (or triathlon) any time soon, chances are you are doing a small amount of running when you turn up to Daybreak. Improving your running technique can obviously increase your speed, but it can also make a big difference to how you feel while doing it. If you want running to feel more natural and effortless, this is a good place to start.