top of page
Search

Two weeks down!


This week The Ice Breakers (formerly Team A) have clawed back some of the gap, adding 58 points to their overall tally, while the No Pressure Group (formerly Team B) has been extremely consistent with a second week earning 54 points.


After training on a cold, wet Saturday, Kathryn J had taken the lead from Ian and John, however John's stepped up to secure the top spot at the end of week 2 with 20 points. Great effort, John!! Ian, Kathryn J, Lisa, Rachael, Kim, Tania and Rich are all within striking distance with six weeks to go. Keep up the great work!The overall tally at the end of week 2 is:

The Ice Breakers: 118

No Pressure Group: 122


It's not too late to tweak the team names if you have any doubts. Don't forget the groups have been set up so that you can encourage, motivate and support one another. Winter Warrior is meant to be a bit of fun, to help with motivation during the colder months. Ultimately, we all want to see our training buddies succeed in whatever goals they set for themselves. 


Don't forget to mark your calendar for 16th August, to come along to celebrate the end of Winter Warrior, and to either collect your prize or cheer on your mates!



Continuing our exploration of hormones... One of the first hormones we think of in relation to building strength is probably testosterone, but growth hormone also plays an integral role.


Testosterone is the hormone synonymous with muscle growth and repair. Both men and women produce testosterone, though in different quantities. Women do not typically have enough testosterone to build "bulk" without putting an extreme amount of effort into it. Testosterone stimulates protein synthesis, leading to increased muscle mass and strength. High-intensity resistance training and compound movements like squats and dead-lifts, are particularly effective in boosting testosterone levels for a short time after exercise.


Growth Hormone (GH) is essential for increasing muscle growth and bone density, fat metabolism, and overall body composition. GH levels peak during sleep, underscoring the importance of rest when working towards body composition (including strength) goals. Engaging in high-intensity interval training (HIIT) and heavy resistance training can also stimulate GH production.


In addition to adrenaline and cortisol from last week, testosterone and growth hormone play a vital role, regardless of which training outcomes you wish to achieve. Good health and longevity rely on the protection and balancing of these hormones, together with a couple we'll look at next week.


Incorporating high-intensity resistance training, compound movements, and ensuring adequate rest are essential strategies to optimise the levels and benefits of these hormones for achieving your fitness goals.


Last Saturday was a points bonanza for the ladies who showed up. It even changed the leader board (momentarily)! Take advantage of the 7 am start, and join Poppy to move this weekend!


Here's the week that was:



Week 1 is already done! How did you go? Have you checked in with your team in WhatsApp? Time to get creative with names to replace "Team A/Team B"!! Go ahead and change your WhatsApp group name when you're ready. 


 

Well done Team B - you acquired 14 bonus points for showing up to the pub on Sunday. Team A weren't too far behind with 8 bonus points, however a couple of missed sessions during the week sees Team B taking a very small lead. In addition to Sunday's bonus points, Team A added 52 points for their efforts during the week, and Team B added 54. If all of that is a bit confusing, here's where you stand at the end of week 1 (note Saturdays will be counted in the following week's tally):


Team A: 60

Team B: 68


A special mention to both Ian and John, who were the first to get bonus points for training at both locations AND are tied for the lead. Keep up the good work!  

 


We often focus on the physical aspects of exercise, such as strength, endurance and flexibility, while overlooking the significant and sometimes complex impact of hormones. Hormones are crucial for regulating bodily functions including metabolism, energy and muscle growth, all of which influence performance and recovery. Understanding how hormones influence your workouts can help you optimise your routine and achieve better results. Over the next few weeks we'll break this topic down into smaller chunks, starting with how hormones impact energy levels.


Two key hormones, cortisol and adrenaline, are central to how your body manages energy during exercise. Adrenaline (aka epinephrine) is released in response to physical activity, boosting your heart rate, increasing blood flow to muscles, and providing a surge of energy. This "fight or flight" hormone is what allows you to push through intense workouts.


Cortisol (the stress hormone) also increases in response to physical stress such as intense exercise. Cortisol breaks down muscle protein into amino acids and converts them into glucose for fuel. While short bursts of cortisol can enhance performance by providing quick energy, chronically elevated levels can lead to muscle breakdown, fat accumulation and fatigue.


While both hormones have an important role to play, managing stress through adequate rest and recovery is essential to keep their levels in check. In the spirit of this, and to combat any additional load you may be under, check out the stretching video at the bottom of the newsletter.


Keep Andy company on Saturday this week and get your team some extra points!


Here's the week that was:



Winter Warrior kickoff is this Sunday! While the competition officially starts on Monday, there are two points on offer for everyone who comes to the pub. Come and enjoy the company of your Daybreak mates, before half of them become the competition!


Sunday 16th June @ 2pm

29 Birchgrove Road, Balmain


What a difference the sun can make... scroll down for more... 



As the mornings turn icy it can be tempting to snooze the alarm and hibernate until the sun returns, but staying active during the colder months is crucial for maintaining your physical and mental health. Here are some tips to keep you motivated to exercise outside, no matter how frosty it gets.


1. Layer Up

Start with a moisture-wicking base layer to keep sweat off your skin, an insulating layer for warmth, and a weatherproof outer layer to protect against wind and rain. Don’t forget gloves, a hat/beanie, and maybe even thermal socks or Andy's favourite - a neck-warmer! Talk to Andy if you need gloves or a beanie.


2. Warm Up

If the rush to get out of the house for a 6 am session isn't enough to get your blood moving, some simple jumping jacks or jogging on the spot (high knees optional), can help elevate your body temperature, making the transition to the cold air easier.


3. Realistic Goals

Winter can be unpredictable, so it's important to set flexible and achievable goals. If you normally train once a week you probably won't win Winter Warrior, but can you add one session a fortnight and potentially try something new? You might even be the reason your team wins - every point counts!


4. Workout Buddies

You've got this nailed. Get stuck into the challenge. Encourage your team mates, and if called for heckle your opponents. Don't under-estimated the motivation you may get from investing in the group challenge. 


5. Keep Hydrated

Cold weather can reduce your sense of thirst, but staying hydrated is just as important in winter as it is in summer. Drink water before, during, and after your workout. Warm drinks like herbal tea can also help increase your fluid intake throughout the day.


6. Reward Yourself

Set up a reward system to celebrate your dedication. Treat yourself to a warm bath, watch your favourite guilty pleasure, or perhaps there's a purchase you could justify if you nail your goals by the end of each month. Feeling strong and healthy at the end of winter would also be a great reward!


7. Track Your Progress

Keeping a workout journal or using a fitness app can help you track your progress and stay motivated. Andy will also track your sessions throughout the challenge, and we'll be giving you updates from time to time. Seeing your improvements and consistency can be a powerful motivator.


8. Stay Positive 

Winter exercise requires a bit more effort and mental fortitude. Focus on the benefits, such as improved mood, enhanced immune function, and better fitness.


Don't just wing it this winter. Be prepared and and enjoy the many benefits of exercising outdoors, even in the colder months. And if all else fails, come for the sunrises! 



Poppy will be in Balmain tomorrow morning. Here's the week in pictures. We hope you can make it on Sunday!



bottom of page