Gratitude

Happy Friday, everyone! And congratulations to Ana, who got married last week and still turned up to training the next day. We hope you have a wonderful celebration in Brazil later this year.

Andy has altered the Red Lion booking for this evening, to accommodate those who've spoken to him during the week. The table is booked for 6.45 pm, but we're hoping to grab a drink beforehand with anyone who can make it. We look forward to seeing you!

Andy's confirmed that t-shirts and jackets are due to arrive ANY MINUTE. You should be looking sharp in your new clobber by next week!

I had to include this photo upfront, as well as a special mention to all those who turn up consistently, with a great attitude and the willingness to work hard. You guys are the reason Andy has stuck with it so long. Looking strong, Lisa!  

Just a reminder to let Andy and Poppy know if you aren't going to make it to your session. It ensures they know how much equipment to set up (especially in the rain), and how to structure the session to best serve those who will be there. 

This week's focus is gratitude. From improving mood and happiness to fostering strong relationships and resilience, research highlights the extensive benefits of regularly practicing gratitude. This naturally extends to helping you reach your fitness goals more efficiently.

Gratitude supports fitness by:

Reducing Stress and Improving Sleep

Gratitude lowers stress both psychologically and physically, enhancing sleep and helping you adhere to fitness routines. If you wake refreshed you are less likely to waver in your exercise commitments. Research found optimistic law students had more disease-fighting cells in their bodies, and gratitude journals have been linked to lower blood pressure and reduced inflammation. 

Facilitating Process-Based Goals

Achieving fitness goals involves ups and downs. Practicing gratitude regularly helps you navigate challenges and stay committed. Focusing on process-based goals, like working out three times a week, leads to greater success than outcome-based goals, like losing a specific amount of weight.

Building a gratitude practice is something we likely postpone while other things take precedence, but it doesn't need to be big or time-consuming. Consistency is crucial in exercise AND gratitude, and small changes add up over time. So commit to a small, achievable goal and add a beneficial habit to your weekly routine. 

Incorporating gratitude into your routine can bring numerous benefits, helping you stay motivated and achieve your goals while enjoying the process. Take a moment each day to reflect on what you're grateful for!

Here's the week in pictures. It looks like you covered a lot of ground, hopefully enjoying the opportunity to start your day in such a beautiful part of the world. 

Exercise Review

Push Ups

Another compound, functional exercise! This time engaging the deltoids, pectoral muscles, biceps, triceps, hip muscles, abdominals and obliques. 

Push ups can be modified to suit all levels. Starting with bent knees on the ground or inclined with hands on a raised surface, the goal is initially to build until knees can be raised off the ground. Once this is mastered, varying stability with a ball, decline with hands lowered or even clapping can increase the load to continue to build strength.

One of the most common mistakes usually relates to not bracing through the midsection, resulting in sagging or elevated hips (butt in the air). Another is improper neck alignment. Look directly forward, elongate your spine from the top of your head to the base of your heels. 

I love the way the video below shows incorrect alignment and the corrections. Well worth a look. 

Sleep

What a difference a few days makes. From this...

To this...

Don't forget next Friday evening we'll be meeting at The Red Lion Hotel in Rozelle. If you'd like to come and you haven't let Andy know yet, now's the time! WhatsApp suggests we're a group of 13. We're meeting at 6-6.30 pm, but obviously come when you can. Chloe and I are looking forward to being a part of the group for an evening.

The yogi's will be pleased to hear the hall will be back in use for yoga through the cooler months, hopefully starting in May. Watch this space.

Everyone loves sleep, don't they? Yet studies show about 45% of Australians experience insufficient or poor-quality sleep on a regular basis. Getting adequate sleep is essential for optimal physical, mental, and emotional functioning, but it also plays a huge role in dictating training outcomes. Here's why:

1. Muscle Recovery and Growth: During sleep, the body repairs and regenerates tissues, including muscles that have been stressed during exercise. Growth hormone, which plays a key role in muscle growth and repair, is primarily released during sleep.

2. Energy Restoration: Sleep helps replenish the body's energy stores. During deep sleep, the body restores glycogen and other energy resources, which are crucial for performing well in exercise.

3. Performance and Coordination: Good quality sleep improves physical performance, reaction time, and coordination. This is essential for both safety and effectiveness during exercise.

4. Mental Focus: Sleep helps improve focus, alertness, and concentration, which are vital for both exercise and other daily activities. Lack of sleep can lead to poor decision-making and reduced ability to focus.

5. Hormonal Balance: Sleep regulates hormones, including those that control appetite, stress, and metabolism. An imbalance in these hormones can negatively affect exercise performance and recovery.

6. Prevents Injuries: Adequate sleep helps improve coordination and balance, which can prevent injuries during exercise.

7. Immune Function: Sleep supports a healthy immune system, which helps protect against illness and infection that can interfere with exercise.

For many of us, sleep is hard to come by, but well worth prioritising whenever possible. It plays a key role in recovery, energy restoration, mental and physical performance, and overall health, all of which are important for effective and safe exercise and better quality of life.

Here's the photos from another week of training at Daybreak. Andy will be at Balmain at 7am tomorrow. Don't miss out on a great start to the weekend! 

Exercise Review

Squats

The squat is a fundamental exercise targeting multiple muscle groups. It increases strength in your legs, core and back, and because it works the largest muscles, it makes a very effective choice for raising your heart rate. It's also one of the most important functional exercises to maintain mobility into old age, as it mirrors movements such as sitting and lifting.

There are lots of variations on the squat. The first video below looks at a goblet squat, where the kettlebell could be replaced by anything (dumbbell, y-bell, medicine ball). The second video goes into more detail, particularly looking at the importance of a stable base.

Getting the most out of your squats can ensure you get maximum return for your time at training, without any injuries!

Protein for good health

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

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!