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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 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!


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