top of page

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!


bottom of page