Success

We are thrilled to see more new faces at bootcamp this week! Di began training at Glebe and Janice returned to Balmain. It’s always exciting to welcome fresh energy and enthusiasm into the group. Whether you’re just starting out or getting back into fitness, we’re here to support you every step of the way. 

First up, a couple of reminders:

• Long Weekend - Monday 7th October session will start at 7am (don't forget to account for Daylight Savings).

• Save the Date - 7th December will be the Christmas party.

• Spring Referral Offer - Bring along a new or returning friend and after their trial period you'll both get 4 weeks at half price. 

With new members on board it seems like a good time to revisit how to get the most out of bootcamp. Success in bootcamp isn’t just about showing up - it’s about challenging yourself and staying consistent. Here are a few tips to help you get the most out of every session and see real improvements.

1. Don't Skip the Warm-Up

Warm-up exercises are vital because they prepare the body, reduce injury risk, and improve performance. They increase blood flow, loosen muscles and joints, and help you focus mentally. A good warm-up enhances flexibility, mobility, and overall workout efficiency, setting you up for a safer and more effective session. Being on time to start the warm-up ensures you won't adversely impact the start of the session for others, and sets you up for success. 

2. Ask for Guidance

Don’t hesitate to ask your for tips on form or technique. If something doesn't feel right, say so. If you have specific goals or injuries, letting Andy and Poppy know will help them to personalise the instruction they give you. Proper form not only prevents injury but helps you get the most out of each workout.

3. Stay Consistent

The key to progress is consistency. Even on rest days, stay active with light exercises like walking or stretching to keep your momentum going. Building regular recovery into your routine will also support your progress.

4. Build a Support System

Connect with your fellow bootcampers! Encouraging each other during workouts or setting group goals can make the experience more fun and motivating.

5. Sunday Check-ins

Andy's text out on Sunday morning (and your subsequent response), is intended to encourage you to make a plan for the week and a commitment to yourself. Accountability and encouragement have been shown to result in higher adherence to exercise programs and better long-term outcomes. The check-in also informs Andy and Poppy's session planning, ensuring the right equipment is available when you arrive.

Remember, progress comes from dedication and effort. Stick with it and hopefully together you'll enjoy the process! 

Andy will be in taking the Saturday session in Balmain this week. Have a fabulous weekend!

Breathing for Strength

What a wet end to the week! Excellent weather for the ducks...

It's been great to have Alex, Greg, Steph and Joumana joining us for training over the last couple of weeks. Alex has been training in Balmain while Greg, Steph and Joumana have been in Glebe. We hope you feel welcome and we look forward to getting to know you at training. 

SAVE THE DATE

7th December was the preferred date for the Christmas party, but only by a couple of votes. Hopefully some of those who chose the 23rd might still be able to make it. 

Don't forget the Spring Referral Offer. Bring along a new or returning friend and after their trial period you'll both get 4 weeks at half price.  

When it comes to strength training, most people focus on lifting heavier, perfecting form, or adding more reps. But there’s one powerful tool that’s often overlooked: breathing. Proper breathing technique can significantly improve your performance, prevent injuries, and help you make the most of every rep.

Breathing is more than just taking in air; it's about syncing your breath with your movement to create stability and strength. When you breathe correctly during strength training, you engage your core muscles, protect your spine, and deliver oxygen more efficiently to working muscles. This not only helps you lift heavier but also keeps you safe from common injuries caused by poor posture and weak bracing.

How to Breathe During Lifts

1. Inhale Before the Lift: Before you begin any movement, take a deep breath in. This helps brace your core and creates intra-abdominal pressure, which supports your spine and stabilizes your torso. Imagine you’re filling your belly with air, not your chest.

2. Exhale During the Effort: As you lift, push, or pull, exhale forcefully. This releases pressure and helps you maintain stability as you move through the hardest part of the exercise. For example, during a squat, inhale as you lower yourself and exhale as you push back up.

3. Controlled Breathing for Endurance: For exercises like deadlifts or heavy presses, maintaining controlled breathing helps sustain your power through multiple reps. Breathe deeply and slowly to keep your muscles oxygenated without rushing your breath.

Breathing also plays a key role in your recovery between sets. Deep, controlled breathing helps lower your heart rate and brings oxygen to fatigued muscles. Try the 4-4-4 method: inhale for four seconds, hold for four seconds, and exhale for four seconds. This technique helps calm your nervous system and prepare you for the next set.

Whether you’re lifting kettlebells, doing bodyweight exercises, or sprinting, paying attention to your breath can give you an edge. Next time you’re at bootcamp, focus on syncing your breathing with your movements, and see how it improves your strength, endurance, and overall performance.

Incorporating proper breathing into your strength training routine takes practice, but it's worth the effort. You'll lift more efficiently, prevent injuries, and notice improvements in your overall strength.  

Andy will be everywhere this week, including Saturday in Balmain. Have a fabulous weekend.

Greetings from sunny Queensland!

Greetings from sunny Queensland!

This might read like an awards ceremony acceptance speech, but here goes! Greg's Tuesday session was a smashing success - thanks again, Greg! Many thanks to Paul for running the boxing set on Friday. It's great that the boxers (and that includes you, Lisa) still got to end the week on a high note. And finally, thanks to Poppy for accommodating changes and covering Andy's sessions this week. How lucky are we to have such a great community of support. You're all really appreciated!

Andy will be back from Monday morning and with Poppy away for the next three weeks, you'll see him 6 mornings a week! While he won't be running yoga on Wednesday, he does hope to include pulsing headstands so that you don't feel like you're missing out. Please note there won't be a Glebe session on Thursday's until Poppy gets back.

Here's a recap of the week. Have a great weekend!