THE LIVING EDGE NEWS: MARCH 2024

QUARTER TIME BREAK - HOW ARE YOU FEELING?

With the first quarter of 2024 out of the way, how are you feeling physically and mentally?

On a physical level, you will find your body will respond in ebs and flows – it’s natural and unrealistic to expect to be at your best all the time. However, we do have the opportunity to reduce these spikes, creating a more consistent level of physical ‘feeling’ by listening to our bodies. Take a few moments to read the tips and tricks below, on some ways you can introduce foam rolling and stretching as ‘pre-hab’ into your schedule.

Mentally, you might be thinking ‘Am I getting out what, I put in?’ – if you are in this position, reach out to your mentor or one of the coaches. It’s important that in these moments, to access the community of like minded people who will support you to ‘stay the course’. We all need that sounding board at different times on our journey, and a subtle moment might be the game changer – recently my mentor Gerard Blood did exactly that without knowing it, whilst completing a run, buggered and about to turn at Seal – he reminded me that I decide what level I am at. Safe to say I ran Delta, the rest of the session! Hooyah!

Celebrating the wins this month, we recognise those that have contributed to ‘The Living Edge’ both on and off the field:

Amy Su Shield (annual)

Whilst we will leave the vote count to Gill McLachlan (or Andrew Dillon) for Brownlow night, the annual Amy Su Shield is awarded by coaches and instructors considering recruits contributions in six key areas. Congratulations to those shortlisted for the award – read below to learn more about the winner!

Peake Medal (quarterly)

Committing to their training with intent consistently, taking care of their fellow recruits and importantly having FUN – the award winners of The ‘Peake Medal’ commemorate the values of our fellow recruit, David Peake. Amazing efforts displayed over the first quarter of 2024!

Lastly, to those that completed the ‘Run for Kids’, Hooyah! -Well done on challenging yourself and in the name for a great cause.

As the months get cooler, things can get tougher – but it’s also the best time to put your foot on the pedal!

It’s been a noticeable shift getting to training sessions – the temperature has dropped and the lights are getting pulled out to light up the training track – Winter is coming!

Whilst it is becoming cooler, it’s important to remember that whilst it is easier to be like a grizzly bear going into hibernation, it’s actually the best time of year to commit to taking things next level. To prepare yourself for the months ahead remember:

Remind yourself of your ‘Why’ – write it down and stick it somewhere to remind yourself (the car dashboard is an easy option!)
Invest in the right equipment – ‘Don’t bring a knife to a gun fight…’ – you don’t have to spend big bucks, invest in some thermal skins and some gloves
Commit – There’s nothing stopping you from signing up now for the months ahead OR creating a goal for the # of sessions you want to attend each month, marking these off as you go

Whilst you are thinking – did you know that training in the cooler months can:

Improve your endurance and efficiency – When you exercise in lower temperatures, your heart doesn’t have to work as hard, you sweat less, and expend less energy. This means you can exercise more efficiently. Additionally, studies have shown that cold weather workouts can transform white fat (especially belly and thigh fat) into calorie-burning brown fat.
Increase Vitamin D and enhance your mood – Winter workouts provide an opportunity to get exposure to sunlight, which is essential for maintaining healthy levels of vitamin D. With the Vitamin D flowing, getting that additional outdoor time also contributes to warding off those ‘Winter Blues’ we can sometimes experience mentally.
Boost your immune system – Research suggests that winter exercise can trigger your immune system to work harder, potentially resulting in fewer coughs and colds during the cooler month

References:

https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
https://www.hcf.com.au/health-agenda/body-mind/physical-health/exercise-winter
https://formnutrition.com/inform/8-surprising-benefits-of-training-and-exercising-in-the-cold/
https://www.abc.net.au/everyday/why-exercising-in-winter-is-good-for-immunity/11279098

HE MAY BE IN THE U.S.A - BUT 'TLE' IS ALWAYS A PLACE TO CALL HOME!

It was great to have recruit Nick Maplestone, join the Saturday AM session at St James Park on his trip home to visit family and friends!

Whilst based in North Carolina, Nick is a valued member of ‘The Living Edge’ community, having being involved over the past ten years when not away due to work commitments.

Thanks for taking the time to connect on your trip and we wish you safe travels on your journey back to the U.S.A.

RECOGNISING SOME AMAZING RECRUITS!

THE PEAKE MEDAL – (Quarterly)

The ‘Peake Medal’ commemorates David Peake while celebrating recruits who embody his legacy – his values and behaviours:

Great care and Loyalty
Commitment and Consistency
Training with Intent
Having Fun!

Congratulations to the well deserved recipients of the award who contribute to the program on and off the field, not just in the last quarter of 2023, but have done so since joining ‘The Living Edge’ program:

Gerard Blood (Wattle Park AM)
Jen Barca (Wattle Park AM/Fitness Fusion)
Luke Hopkins (Fawkner Park AM)

SPIRIT OF BOOTCAMP & FITNESS FUSION

Congratulations to award winners for March across all parts of The Living Edge program!

Wattle Park AM

Stephanie Imlach-Wood

Wattle Park PM

Andrew Scott
John Boyle

Fawkner Park

Fitness Fusion

Jacqui ‘Mad Jax’ Cremer

TIPS AND TRICKS -STRETCHING AND FOAM ROLLING

The time you send at home, spending 10 minutes every so often to stretch and/or foam roll will help keep the body in check.

Whilst both can be done on their own, combining them can be beneficial. Learn some foundational basics to incorporate into your week!

FOAM ROLLING

Foam rolling is a self-myofascial release (SMR) technique that offers several benefits for your muscles whilst also contributing to your overall well being (spending a few moments on you – even with a grimacing face on the odd occasion).

Read about the some of key benefits below, what foam rollers are available and take some time to watch a great guide to the basics of foam rolling.

Key Benefits:

Ease Muscle Pain and Reduce Inflammation
1. Foam rolling applies pressure to a focused muscle groups helping relieve muscle tightness, soreness, and inflammation.
2. A small study in the USA, with physically active men found that foam rolling after exercise reduced delayed-onset muscle soreness.
3. Participants in this same study, who foam rolled performed better in physical exercises compared to those who didn’t.
Increase Range of Motion and Flexibility
1. Range of motion is essential for flexibility and overall performance – evidence shows that foam rolling can enhance this when done regularly before and after excercise.

What foam rollers are available?

Finding the right foam roller for you is an important consideration – you may also find you don’t just have one in your arsenal! See some examples of the the different types and levels available.

As a safe start the common ‘Big Blues’ Medium density option is a good all-rounder and will meet most requirements, however it is not uncommon to ‘outgrow’ your roller needing something firmer and more rigid.
- NC Fitness have a great option around $40 including shipping. See here
For a good rigid option, before going up a level speak to Scotty Alexander about getting an off-cut of PVC pipe – this should save you a few dollars

How can I use the foam roller?

Using a foam roller for ten minutes before and after you train, can make a huge difference to what you get out of your sessions. As a rule of thumb, for each muscle group repeat the movement 5-10 times. Watch a great instructional video below to help get you started:

10 Minute Full Body Foam Roller Session [Beginners Guide]

STRETCHING

Before a session we all spend a few moments to ‘stretch’ through both static and dynamic movement. Spending this time is crucial, preparing our bodies however introducing a routine you can easily follow will only further enhance your session and increase your mobility.

Benefits:

Increased Flexibility: Regular stretching helps improve your flexibility, which is crucial as you get older to perform daily tasks.
Expanded Range of Motion: Moving your joints through their full range of motion provides greater freedom of movement. Consistent stretching can increase your range of motion, allowing you to perform activities more comfortably
Enhanced Athletic Performance: Dynamic stretches before physical activities prepare your muscles for the session ahead.
Improved Blood Flow: Regular stretching can enhance circulation, leading to increased blood flow to your muscles – shortening recovery time and reducing muscle soreness.
Better Posture: Strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. By balancing your symmetry your posture can improve.
Back Pain Relief and Prevention: Tight muscles can limit your range of motion and increase the risk of straining your back.
Stress Relief: When you’re stressed, your muscles tend to tighten – especially in your neck, back and hips.

Example Routine:

Use the below as a guide (including videos) doing one time each side for 10-20 seconds.

RECRUIT SPOTLIGHT - BORIS FERNANDO

You are having a dinner party – which 5 people would you like at the dinner table (dead or alive)?

Bob Marley
Eminem
Barack Obama
Elon Musk
Albert Einstein

If I had a superpower it would be

Teleportation

My guilty pleasure is

Dark Chocolate

Something you may not know about me is

I can’t cook to save my life!! 🤣

The song which makes me smile or feel good is

Bob Marley – Three Little Birds (Everyhing’s gonna be alright)

If I was to recommend a Book or TV show to someone it would be….

Peaky Blinders

In my free-time you will find me

Making travel plans or catch ups with friends.

Over the next few months I am aiming to

Lock in, get diet and training regular as I am doing the the Melbourne half marathon.

Where do you find your inspiration?

From friends, boot camp recruits and every day interactions.

If I was to give a piece of advice to the future generation it would be

Get outdoors and away from sources of different types of media.

What do you love about the Living Edge program and what does it mean to you? (OBC or Fitness Fusion)

The people, the training and the comraderie.

My involvement with Original Bootcamp and The Living Edge has been life changing. In 2012, I was seeking an outdoor fitness program that would challenge me and improve my fitness, but what I got from it is so much more. It's the best thing I've ever been part of! I've made lifelong friendships, it is a wonderful, supportive network, and I'd recommend it to anyone, no matter what their health and fitness goals are.

Training with The Living Edge has become an integral part of my life over the last few years. The instructors are inspirational, highly skilled and deliver a brilliant program that’s diverse, challenging, motivational and for me and, above all, so much fun! I absolutely love starting my day in the beautiful natural setting of Wattle Park. For me, it’s far more than just physical exercise, it’s had a huge positive effect on my mental and emotional well-being. I’ve made so many friends; it's a true community that encourages, supports and cares for one another. Rain, hail or shine I look forward to each session. It will always be part of my life.

Joining Original Bootcamp with the Living Edge has been the best decision I have ever made. I will admit I went into it somewhat reluctantly, expecting to be pushed well beyond my limits and told to suck it up. What I found however was the most encouraging and inclusive community of people, whose only intent is to see people succeed in whatever they set their mind to. The support, the uplift in spirit and the focus on mindset and improvement at MY pace, has not only increased my physical fitness beyond all of my expectations, it has also filtered into my family and work life, creating a balance that has made me a better father, husband and worker as well as happier more fulfilled individual. Only you can change your health and happiness. The Living Edge will give you the tools and support to put your plan into action.

Nowadays it is not easy to find a place where the sense of community is at the forefront. The Original Bootcamp, lead by Sarge Dave Murray from The Living Edge, ticks this important box. From the first day, one can feel the camaraderie, support and encouragement that uplift the spirit during the hardest part of training or the coldest day of winter. Knowing that I will share an hour with a group of people with the same mindset motivates me every morning. That is just half of the equation because Dave Murray and his team of trainers lead by example, and they are always attentive to how we perform the exercise and that we are doing it the right way.

It’s never too late! I started attending Original Bootcamp training with The Living Edge in early 2014, after a 9-year break from regular exercise. I was in my 50’s and unfit by every measure. From the first session I was welcomed and never judged. Every recruit had been through a similar journey and they only offered words of encouragement and advice. Within 6 months I was back to being fit and feeling good about myself. Dave and the other trainers at The Living Edge have created an amazing culture, inclusive of people from all walks of life and occupations. Everyone is equal no matter who you are, and the camaraderie is both infectious and humbling. 8 years of Original Bootcamp with The Living Edge has been life changing for me, it’s that simple!

I have been a long- term Bootcamp recruit with The Living Edge for over 12 years and couldn’t imagine my life without it. No two training sessions are the same, so you know your body and mind will always be challenged and never become bored. I love exercising in the early morning fresh air with a connected, like-minded community who encourage and support each other throughout the session. My Original Bootcamp training with The Living Edge sets me up for a positive day!

I started training with The Living Edge in 2014. A short break to have my daughter and then I was back to Bootcamp. This is a great outdoor program with a variety of cardio and weight training. The sessions are always varied and well researched which keeps things interesting as well as beneficial fitness wise. The trainers are superb and Sarge Dave Murray is very motivational and supportive of your goals and aspirations. He has created a culture that is more like a community where everyone helps each other out. One of his favourite sayings is ‘together, everyone achieves more’. The support, camaraderie and banter is what keeps me coming back again and again. The Living Edge is so much more than just fitness training for me. It is the medicine for my mental health. Cannot recommend it highly enough!