Journey Strong

Journey Strong We are all on a journey in one form or another. Not all journeys are smooth sailing, but they can all be opportunities to learn and grow.

21/01/2026

That was a fun sesh today. Everyone was amped!

We kicked off with 5 sets to build weight for 1 Clean + 1 Front Squat.

Then, in teams of 3:
3 rounds of:
15 Hang Power Cleans
15 Burpees over Bar
30 cal machine (alternating machines each rnd - Ski, Bike, Rower)
-short rest-
In teams of 3, 3 rounds of:
30 cal machine
15 Burpees over Bar
15 Hang Power Cleans

Then
30m Bear Crawl
5 Pull-ups
10 Burpees

The support and camaraderie was running red hot! 🀜🏾πŸ’₯

On a side note, I hit a 95kg Clean + Front Squat. I missed it a few days earlier. Progress πŸ‘ŒπŸ½

16/01/2026

One of many issues with having late stage kidney disease is that it becomes harder to hang on to muscle mass and strength, and even harder to make significant improvements.

There are a number of reasons for this that work together to degrade existing muscle and impede new muscle growth.

Three such reasons are:

Chronic Inflammation - persistent low-grade inflammation common raises levels of pro-inflammatory cytokines, which promote muscle protein degradation and inhibit protein synthesis.

Metabolic Acidosis -
Impaired kidney function leads to acid accumulation in the body. This metabolic acidosis directly stimulates muscle protein degradation through specific cellular pathways.

Mitochondrial Dysfunction -
The disease causes damage to mitochondria, the "powerhouses" of the cell, leading to less efficient energy production (ATP) and increased oxidative stress. This impairment contributes to muscle weakness and fatigue.

My goal is to try and stay physically active for as long as possible and attempt to hang onto or even exceed my current strength numbers. I am not sure how I'll go, but watch this space.........if you are interested. I hope I can buck the system.

That's today's kidney disease lecture over.

Journey Strong!

Adam

It is a pretty cool situation to know that on the rare occasion I am away, I have people I can count on to step up and r...
11/01/2026

It is a pretty cool situation to know that on the rare occasion I am away, I have people I can count on to step up and run things for me.

A big thank you to and who did just that on Saturday. While I was at helping out at a comp, the boys took charge and ran the bootcamp session for me.

From all accounts, it was a great sesh with big numbers - 30, our biggest sesh this Summer.

Thanks lads 🀜🏾

05/01/2026

A killer New Years workout - 2026 cals accumulated across 3 machines - the Rower, Bike, and Ski.

Cals shared amongst a team of 8.

Rotations on the machines every minute on the minute.

Total time = 41 mins
700 cals Rower
700 cals Ski
626 cals Bike.

Thanks to and co for the inspiration.

Here's to an epic 2026 πŸ’₯🌈🌊🌞🀜🏾

HAPPY NEW YEAR, everyone!I hope you got to see out 2025 exactly how you wanted.As I get older, I feel like each year goe...
31/12/2025

HAPPY NEW YEAR, everyone!

I hope you got to see out 2025 exactly how you wanted.

As I get older, I feel like each year goes by faster. But then I look back through my photos and videos and realise that we packed quite a lot in.

2025 for Journey Strong saw our humble little community grow and friendships become stronger.

There was definitely a more consistent effort to show up to each session, especially over Winter. The numbers were great.

I was very impressed by those of you who went for a swim after every workout, no matter the temperature or conditions - I take my hat off to you. You guys are hardcore!

In 2025, we had 3 teams of 4 compete in the Bay Games at Huski. For many, it was their first taste of competitive fitness. The effort leading up to and on the day of the comp was phenomenal. Well done, crew. Let's get more involved this year.

Back around Easter, we entered 2 teams into the annual tug-o-war competition at the Ulladulla Blessing of the Fleet festival and walked away with a win and a second place. Not bad for spontaneous participation.

Our Garage Sessions grew in numbers, and some really good progress had been made by everyone who attended, with not only improvements in strength, but also skill and technique.

Our recent Xmas party was an absolute cracker that really highlighted how far we have come as a community - everyone went to great lengths to bring along nice food and connect with each other. That is what it is all about - bringing people together and creating connections.

On this first day of 2026, where a good number of you committed to showing up for a 7am workout, I hold high hopes for what the rest of the year brings us.

Thank you to you all for being a part of this community. Thank you for your positive energy, your welcoming nature, your inspiring efforts, and your commitment.

2026 is going to be good......I have a feeling.

LETS GO!

29/12/2025

The second last beach sesh for 2025. It was a slow grind.

"The Burpee Bronco"
30 min AMRAP:

20 Sit-ups
100m Shuttle Run (made up of 5 turn-ariund stations, 20m apart)
*3 Burpees at each turn

What better way yo end the sesh than with a jump in the ocean 🌊

-
There will be a 3pm Garage session on Wednesday (NYE), and a 7am Beach Session on New Year's Day.

Come down and kick off 2026 with a bangπŸ’₯

Another epic session down at Naz, with many doubling up from yesterday's session.This morning, Mother Nature gifted us s...
27/12/2025

Another epic session down at Naz, with many doubling up from yesterday's session.

This morning, Mother Nature gifted us some sunshine. It was the perfect temp for training.

Lots of partner workouts with some ab-focussed and leg-burning combos thrown into the mix.

And, as always, the session ended with a satisfying dip in the ocean and a cuppa from .

What a way to kick off Saturday.

Our sessions next week will look as follows:

Monday 4pm Garage Session
Tuesday 6.30am Beach Session
Wednesday 3pm Garage Session
Thursday (News Year's Day) 7am Beach Session
Saturday 7am Beach Session

Working off the Christmas Pud at the Narrawallee Beach Boxing Day session.It was an uncharacteristically cool December m...
25/12/2025

Working off the Christmas Pud at the Narrawallee Beach Boxing Day session.

It was an uncharacteristically cool December morning, but that changed pretty quickly once everyone started moving.

It was great to see some of our regular Summer Holiday Drop-ins in attendance.

We will be back on the beach tomorrow at 7am. Hope you can make it.

Merry Christmas!

Adam

Merry Xmas, Journey Strong crew!I hope you are enjoying a relaxing time with those close to you. And for those who are a...
25/12/2025

Merry Xmas, Journey Strong crew!

I hope you are enjoying a relaxing time with those close to you. And for those who are alone today, embrace the serenity. It's not a bad thing. This can be a pretty hectic time of year!

Tomorrow, come join me on the beach for a special Boxing Day session. There will be smiles, banter, and high-5's aplenty.

We'll kick off proceedings at 7am. Friends and family visiting from near and far are welcome to jump in.

Saturday will run as normal - 7am

And don't forget to put this in your diary - a 7am session on New Year's Day. Yes, you read that right. I will be running a session on the beach for the first day of 2026. I don't care if you are hung over. Set your intention and start things on the right foot.

Let's Go!🀜🏾πŸ’₯

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Shoalhaven (C), NSW

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