Body Maintenance: Your Fitness Requires It!

Let me set the Scene:

This is going to be a very short post based on a conversation I’ve had with a training crew we’ve currently got running.  This crew are a bunch of new and veteran

Pretty Standard Friday Workout Fare for the Crew

athletes that undergo VERY challenging workouts over a 4 week period to drastically increase their all around fitness to be able to take on just about anything – Half Marathons, Triathlons, Obstacle Courses…you name it, we train for it.  We push physically, psychologically, and even though some of the guys and gals won’t admit it yet – they are far and away above the fitness of your average gym-goer.  Proud coach aside – i’m also not talking bullsh*t either.

Getting Better Can Stop You:

Say What?!?!

Yeah – hang on, i’m getting there – this post is about body maintenance and in the interest of keeping it from straying into scientific terminology….we can put together a BASIC synopsis as follows:

This level of training – power, speed, strength, endurance – yields some amazing

ITB Injuries are not uncommon in runners

results – it also requires a real focus on looking after yourself. Food, Rest and Body Maintenance become rather important.  As you get stronger, faster and more powerful – your muscle fibers change accordingly. They get stronger, they can bunch harder and faster….and they also tend to shorten. I.e you get WORSE at range of motion. This can happen so much that even in a resting position, they apply tension to the joint and it can feel like they constantly RUB. ITB’s are a great example of this, with glute’s being exceptionally tight, pulling the ITB and causing a friction in the knee.


Yeah That Sucks….So Now What?

Let’s talk about Massage, Rolling and Stretching. They are not the same thing and they achieve different purposes. Massage and rolling are the most similar in they are are designed to relieve muscle and tendon/ligament tension and knots. They will NOT help your range of motion increase in a tight muscle. Stretching is designed to (somewhat) permanently increase the elastic (stretch) capabilities of your muscles, but generally

Basic Stretching Programs Are Fitness Savers.

wont get rid of knots etc (though they do help with prevention).What i’m saying is – rather than trying to prevent soreness – this is now a MUST action otherwise your own fitness increases will literally stop you training……i’m not kidding. I’ve had ITB issues (runners knee) from not stretching. My shoulders and neck get insanely tight every time I get lazy and think “i’ll be right” – and then i can’t sleep.

Some Easy Rolling Options

Please – It’s incredibly important. The best time to stretch is IMMEDIATELY after your workout whilst the muscle is hot and elastic.  Any stretching is better than no stretching.  The second worst injury is one that you do to yourself.

The very worst is the one you do to yourself – that you could have easily avoided.

Fitness Thought Ammo.


Cranking Speed/Power and Loading Legs – Online Workouts

Our workouts this week (released tomorrow at 9am) are quite leg focused – leg strength and leg power/speed.  You might also get some solid cardio in there too 😉 (oh heaven forbid hey – lol)

Workout 1 is titled: “reLoad Up”

A follow-up to last week’s “Load Up”, reLoad is a combination of heavy weights and literal body weight actions designed to promote endurance and fatigue.  We originally designed this simple workout for a client to get their legs ready for a trip to the Austrian Alps where their every day was going to be more up and down than flat.

Workout 2 is : “Crankshaft”

Designed to help train the efficiency of changing from anaerobic (non oxygen) to aerobic oxygen energy systems. Your muscles store around 2 mins of energy in your cells to fire rapidly without additional creation. After that you need to switch over to utilising oxygen which in turn creates lactic acid and just cannot keep up with The demands of the body. Hence why your muscles and limbs get heavy and twitchy.
As we get more efficient, you last longer than 2 mins and you also deal with the change better. And we haven’t even mentioned the mental toughness you gain by pushing past where you really…. Really…. Want to stop.
These two are part of the online squad’s weekly ongoing download series available at:
May week 3 FB Ad - 2019.jpg

Going LONG: OCR 24 HR World Championships – Episode 1

Going Long – an examination in the weeks leading up to the OCR World Championship 24 Hour Event.  The first episode takes a look at what OCR (obstacle course racing) is, what the event is about, who we are, what we’re doing and what’s to come over the next few episodes.

The next episodes will loosely follow the below format:

  • Training
  • Race Kit & Equipment
  • Nutrition
  • Event Itself

Information on The Enduro can be sourced:


Background Music:
Diamond Eyes – Stars [NCS Release]

Jim Yosef & Sara Skinner – WILDFIRE [NCS Official Video]

More about “Assume Its Possible”

We upload 2 weekly workouts each, and every, week – you can join our crew for $3 a week!…

Everything is possible. Never hold back. We celebrate and encourage the human ability to learn any skill with positivity and desire. No dream is too big.

We love gaming, fitness, technology, nutrition, learning – basically….everything. You can see more of what we get up to and the events we sponsor and organise at:

Facebook –…
Website –

Functional Fitness – Two Short Explosive Workouts

We’re going with two shorter workouts this week for the online crew.  One is more weights focussed with some explosive lifts, whilst the other is centralised around body-weight.  Both have short bursts of running in them to break up your working sets.


Utilising strength through weight repetition.  Huge fatigue through the arms with heavy bar-work, your decreasing reps each set are broken up by inserting a quick sprint between to empty out the lungs and push you start again.  There’s going to be rests required here – and if you can get through your sets without having a single rest, your weights are FAR too light.

Low Burn:

A bodyweight styled workout designed to promote additional coordination spatially.  It’s suprising how hard coordinated movements are when the body is under duress. Take your time – make sure of your movements – work on pushing away your threshold limits.  Starting and finishing with a decent mid-distance runs, its a great workout when you’re wanting that WHOLE BODY WORKOUT FEELING
Why not see what we’re about?
May week 2 FB Ad - 2019.jpg

Alicia – Kayaking The Asia Pacific Cup 2019

Friend and Client of Assume Its Possible, Alicia Fay, is heading over to New Zealand to represent the country in the Asia Pacific Cup – Kayaking in the event run by CANOE RACING NEW ZEALAND.

Now in its second year, the Asia Pacific Cup will be hosted by New Zealand at stunning Lake Karapiro from 10th – 12th May 2019.   The regatta offers K1, K2, K4 and relay events in 200/500/1000m distances depending on age group, and consists of national junior development paddlers in three age groups: U16, U18, U21.

Reference Link:

Powerhouse Alicia in Red (left side)

Off the back of a stellar last year both nationally and internationally, Alicia is looking stronger than ever in her charge during 2019.  The Asia Pacific Cup is a junior development competition between NZ, Australia, Japan and other Asia Pacific nations aimed at giving U21 selected paddlers more international competitive opportunities.  Commencing on Friday 10th, Alicia has a swathe of events to knock out including:

K1 (individual) 500

K2 (duo) 200

K2 (duo) 500

K4 (quad) 500

K4 (quad) 200

K4 (quad) mixed

Quite the event list.
We’re cheering her all the way – her training this year has taken enormous strides.  An incredibly well-rounded athlete, Alicia pushes way above her age (in fact any age), with phenomenal running speeds, body-weight control and strength output.  We’ll also just drop in here that she’s a national level surf life saver competitor to boot.
Being in the Junior Development Squad only highlights how much more potential there is this young athlete as she continues to mature and develop.  From a personal perspective, it has been such a pleasure to see her mindset sharpen, watch her understanding of how to overcome limitations enhance, and see her gain an appreciation of tactics and strategic thinking increase.
It’s heartening to see not just young talent being recognised – but that the talent formulates from such a grounded base.  We will be cheering you every step (paddle) of the way ma’am.  Go get em!
Trainer and Friend – Pete.