Congratulations to Greg and Reanne, who were married last week. We hope you had a wonderful day and wish you every happiness for the future. What a gorgeous photo!

Welcome to Linda, who did her first session in Balmain on Tuesday. We're very pleased to have you in the group!
Don't forget the Spring Referral Offer is still running. It's been great to have fresh faces in the group over the last month. The new energy brings lots of positive changes, including an increase in working intensity for many. Lets keep the ball rolling!
And the last snippet of people news, Poppy will be back next week! She's certainly been missed, so get along to her sessions to welcome her back.
Last week, we discussed how to get the most from bootcamp in general terms. Building on that, a recently published study* offers deeper insights into the benefits of warming up before exercise. A key finding is that skeletal muscle proteins act as temperature sensors, meaning even light activity that raises muscle temperature can significantly boost performance. Warming up allows muscles to contract more efficiently, conserving energy when at rest.
Research consistently shows that dynamic stretching improves sports performance and helps prevent injuries. It activates your nervous system and muscles, improves joint mobility and flexibility, and enhances balance and control.
In short, a well-structured warm-up boosts blood flow, raises muscle and core temperatures, and loosens connective tissue bonds. This leads to:
Faster muscle contraction and relaxation
Enhanced force development and reaction time
Increased strength and power
Reduced muscle resistance
Improved oxygen delivery (Bohr effect)
Greater blood flow to working muscles
Enhanced metabolic reactions
A short walk is an insufficient warm-up, as it won't adequately raise the heart rate, engage a broad range of muscles or facilitate any of the benefits mentioned above. The importance of a good warm-up can't be overstated, and benefits athletes and older adults alike, improving performance while reducing injury risk.
Andy will be in Balmain tomorrow. Have a fabulous weekend!

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