WW Recap

The Ice Breakers are officially the Winter Warrior 2024 champions, beating No Pressure Group by 10 points. Congratulations are certainly in order for Kathryn J, who was the outright individual winner, with the most points on the winning team as well as overall. Rachael overtook Ian to take second place, and Ian finished strong in third. John F and Lisa weren't far behind. Below is the full table for anyone who is curious, showing just how close it was. Whether or not you were in the running for a podium place, you've all done an impressive job of showing up to training and maintaining or even improving on the level of fitness and strength you've worked hard to achieve. 

Winners are grinners!

Thanks to everyone who could make it to The Toxteth. An enjoyable evening was had by all.

The goal of Winter Warrior is to help you through the cold months, by offering encouragement, camaraderie, accountability, a little incentive, some fun and distraction. A few of you added sessions and many got involved in bonus point challenges, but overall it was great to see consistency and everyone's continued effort. No one took a winter break! We'd love to hear any feedback you might have, or suggestions for next year. 

Poppy will be in Balmain tomorrow. Have a fabulous weekend - it's going to be warm! 

DOMS

There's no way to sugar coat being stuck in the last weeks of winter, particularly when it's wet. As motivation becomes harder to come by and you're relying on your routines to keep you on track, it's a good time to refresh your goals. What do you hope to get out of training? Why do you get out of bed? Is it for Andy's sparkling personality, the sun rising behind the bridge? Or something more personal...

Participating in social events can help you feel a sense of belonging to the group, which can boost your motivation to show up to training. So even if you haven't rsvp'd, come to The Toxteth on Friday (upstairs on the Terrace from 6pm) and enjoy getting to know the people who show up beside you at the crack of dawn... Like the people below. Well done to everyone who showed up this week! 

If you've been at Daybreak for any length of time, you've probably experienced sore muscles know as DOMS at some point. DOMS is shorthand for Delayed Onset Muscle Soreness, which is the pain and stiffness you feel in your muscles after engaging in unfamiliar or intense physical activity. This soreness typically begins 12 to 24 hours after the exercise and can peak between 24 to 72 hours post-workout. It is sometimes accompanied by swelling, reduced range of motion, and even a temporary decline in strength.

DOMS is caused by microtears in the muscle fibers during exercise, especially when you're doing new or more intense activities. These microtears are a normal part of building muscle strength, as your body repairs and strengthens the muscles during recovery. Feeling DOMS is not in itself an indication of whether you've worked hard enough, though it does typically indicate change is occurring.

Here are some ways to manage or prevent them:

• Warm-Up: Properly warming up loosens the joints and improves blood flow, reducing the likelihood of rips and tears in the muscle, which reduces the the severity of DOMS.

• Cool Down and Stretching: Stretching after your workout improves circulation, facilitating removal of noxious waste, advancing recovery.

• Active Recovery: Engaging in light activities like walking, gentle yoga, swimming or simply being less sedentary, can help reduce soreness by increasing blood flow which flushes out exercise byproducts, speeding up recovery.

• Hydration and Nutrition: As your muscles work harder they require more oxygen, which travels in blood. Staying hydrated therefore ensures this oxygen supply is readily available. Your diet should include good quality protein to support muscle repair cycle. Whole grains, fruits, vegetables, and healthy fats (particularly those rich in omega-3s) should also be incorporated for optimum results.

• Rest: Giving your muscles time to recover is crucial.

  
  

While DOMS can be uncomfortable, it’s a normal part of the muscle-strengthening process. It’s a sign that your muscles are adapting and growing stronger. By managing DOMS with proper recovery techniques, you can continue progressing in your fitness journey while minimising discomfort.

Andy will be in Balmain tomorrow. I'm sadly going to miss Friday night, but hope you all have fun!

Congrats!

Tomorrow is officially the last day of Winter Warrior! Congratulations - you made it!

Many took part in this weeks' EMOM challenge, but a special mention goes to John who completed it on both days. He only gets points for one, but all of the other benefits (see last weeks' exercise review) are doubled - great effort, John!

Training through winter can be difficult, but hopefully this challenge has helped in some way. Whether you're extending yourself, showing up for your team, or just appreciating a distraction, a little friendly competition never hurts. Next Friday night (16th August) the final results will be announced at the celebratory dinner - we hope you can make it! There's been a change of venue, to The Toxteth. Many of you will be familiar with it and will appreciate easy parking as well as not needing to pre-order. We'll start gathering from 6pm in The Terrace. Andy will have prizes to give out, but most importantly you'll have a chance to give each other a big pat on the back for making it through the hardest part of the year. 

To be sure we have a big enough table, please click below to indicate whether you can make it.

Count me in!

Not this time.

It's not all gloom at this time of year... The sunrises in the last weeks of winter are typically among the best of the year and as the days get warmer, so too will the mornings. Through the first month of spring there will be an opportunity to bring friends along, and incentives for you both if they decide to stick around. Whether as a one-off or with a view to something more permanent, training with friends is fun and adds another dimension of motivation. Who do you know, who would thank you for introducing them to outdoor training by the water, with a great group of people? You've got three weeks to think about...

Poppy will be with you in Balmain in the morning. Enjoy your last WW session for 2024, and have a great week!