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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


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!


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