Tips to Staying on Track Through Winter

BRRRRRR... It's getting chilly now. 
That's not an excuse to get slouchy and sloppy. 

We get it, sometimes the weather puts us in a mood to rug up, stay indoors and hibernate.
But if you're not staying on track with your fitness & health goals throughout the season, you'll be unwilling surprised with how quick summer rolls around.

It felt like we blinked and it was winter, and the same will happen with summer.
But lucky we know you are smarter than that and won't get yourself in that situation, will you?


  • Commit with a mate.
    Rally a troop, book into a sesh & get moving! It's always better with people.

  • Set goals.
    What do you want to achieve by the end of winter? Why do you want to achieve them? How will you feel when you achieve them? How will you feel if you don't achieve them?

  • Set the bar a little lower.
    This might sound silly, but think about what you can commit to training-wise on a shit week, and go with that. Can only train twice. Great. Two is the magic number, and anything more than that is a win.

  • Train at home.
    Train The HIIT Project at home anytime/anywhere with our online coaching programming app.(SHUT THE FRONT DOOR!)
    Details here

  • Rug up & get out!
    Simple, effective, and it makes getting out so much more bearable!
    (I could also say, don't be so precious., But I don't think that would go down as well).

  • Reach out for help. 
    Need a kick up the bum? Shoot us an email.

Don’t get in a funk through winter guys, we’re smarter than that remember!

The Ideal Post Workout Meal

If you’re anything like us, after a workout all you want to do is eat ALLLL the food.

It’s easy to slip into a habit of heading home after a session and going for the most convenient option, or one that curves your hunger pangs, but it may not necessarily be the optimal meal for recovery & maximising your adaptations from the THP session you just completed.

When creating the perfect post workout meal you want to replace the amino acids and glycogen utilised and lost during the workout.

Having said that, I’ll attend to the elephant in the room: Nutri-grain is unfortunately not the iron-man food or the answer you may have been hoping for. Sorry!

Kicking off the ideal re-feed, you want to increase protein synthesis and regeneration of muscle tissue for growth & repair through rich protein and carbohydrate sources.

Here are a couple of great post workout meals you could try!


Protein Smoothie

1 Banana + 1 C Berries + 1/3C Oats + 1 Scoop of Protein whey OR Vegan (chocolate is key) + Cinnamon (because why the hell not?)
Throw it all in a blender with some ice & water.
Ka-pow! Simple.

Simple smoothie that is blitzed in seconds, easy to consume and a tasty on the run/commute-friendly meal.
The protein from the powder adds flavour and is quicker absorbed that solid forms of protein. Great if you’re time poor.

Omlette/AKA Scramble

1-2 C of anything green (vegetables) + 1 Tomato + 2 whole Eggs + 2 egg whites + Spices of choice. For extra carbohydrate add sweet potato to the combo or toast up wholegrain/seedy bread to serve.
Cook the greens up in the pan first then add the eggs & tomato to the pan.
Flip it and reverse it and cross your fingers you still have an omelette.. If it becomes scramble, don’t worry, you’re just like the rest of us untalented home cooks.

A delicious way to get the veggies in, for me I say you can never over-do the greens, so go crazy with bulking up your plate with green vegetables.
It also might look like a massive meal, however it’s actually quite low on calories so make sure you bulk it up with the veggies or Wholegrain/seedy bread to serve.

Proats / Overnight Oats

1/2 C Oats + 1 scoop protein (whey/pea/brown rice) + 1/2 C Almond milk + Berries + Cinnamon (always).
Mix all together and throw in some peanut butter if your feeling wild.

Delicious, easy and convenient. You can make this exact recipe the night before, store it in the fridge for an even more convenient post workout breaky.

Post workout meals definitely do not need to be chicken, rice & broccoli as that can get very bland very quick for some.

Try these recipes and let us know what you think after your next HIIT Project workout!

Surf Coast, We Missed You!


We had not intended to be back so soon, but we missed the ocean more than we imagined!
We spent just over 6 months in the big smoke, but our heart was still by the coast.

We gave Melbourne a red hot crack, and we kept our connection with the surf tribe with our regular saturday morning pop-ups in Barwon Heads - a novelty session for some, but a meaningful workout and catch up for us.

We loved our weekend pop-ups so much we just had to come back for good!

And just like that, we are back!

We are back to a modified timetable:

Saturday 8am Super Sweat HIIT LEAN.
Saturday 9.30am LIIT Functional.
Sunday 8.30am Run & 8am Summer Series Yoga.
Monday 6pm HIIT STRONG.
Tuesday 6.15am HIIT FAST (45).

So grateful to be welcomed back with such enthusiasm, our connections deeper and our tribe stronger.
We look forward to growing with you all, meeting new members and sparking new friendships!

If you are keen to get involved, connect with us now.
Let’s chat, grab a coffee and set some goals for you to crush!

Bree Filippone
Exercise Scientist, Dog Lover


You have heard it here first (or maybe second, we got a little carried away on Instagram earlier) : 

The HIIT Project teams up with Melbourne's PUMPT Gym, in Hawthorn East, bringing you both a combination of group classes AND personal training sessions under their fully functional (literally) training roof! 

We will be launching group classes: HIIT Lean, HIIT Fast and HIIT Strong at Pumpt mid May 2018, as the weather starts to cool down, we guarantee to turn the heat up. 

Located in Hawthorn East, 849 Burwood Rd, (just off Burke Road and far too close to our favourite cafes Heratige Wall and MOB, and our souls mates at Lululemon) it is just a stones throw away from Camberwell station and our current outdoor training sessions at Rathmines Reserve. 

The facility boasts a spacious functional training level (YES LEVEL!) and fully equipped resistance/power lifting level (hellooo HIIT STRONG!). 
The recently renovated change rooms are also a BIG win for us, as this means you won't be wasting anytime after the session to get organised before work. #noexcuses 

Exercise Scientist, Bree Filippone, will be taking personal training sessions at Pumpt additionally to the group sessions! yeeeww! 
(Limited availabilities, enquire early) 

All group sessions will be advertised on Facebook, Instagram and available for booking via MINDBODY app. 

If you are as keen as a bean as we are, share us on Facebook and let your pals know!



Why Exercise Is More Important As You Get Older.

Unfortunately, the older folk who tell you 'I used to exercise everyday. I did 3 marathons and lifted weights 4 times a week, before I had kids! My kids are 20 now, and I think that has kept me in good physical nick over the years' may actually be mistaken. 

If they haven't continued any exercise over the 20 years, unfortunately the gains they had made from that exercise stimulus would have significantly declined. In fact, if they had completely stopped their exercise program, they would have seen an approximately 23% decrease in cardiovascular endurance within the first 5 weeks alone; after 8 weeks seen a 1-1.5% of muscle strength per week. Without doing the maths, just consider what 20 years might look like.

Of course, the rate at which these losses will occur will decline after a period of time, however we also need to take into consideration the effects of ageing and what it does to your body beyond a certain age. 

It's sad to say it but after we exit our 20s, it’s all downhill. (Shocked face emoji).
Our aerobic capacity reduces by 10% per decade, regardless of our activity status. Maximum heart rate reduces by 5-10 beats per decade. Blood pressure increases. Vital capacity (max. amount of air expelled from the lungs after maximal inhalation) reduces by 40-50% by the age of 70. Approximately 250g of muscle is lost per year between ages 30-60; and we lose 45-60% of muscular strength from the age of 20 to 70-90 years. Now, that's a little frightening.

Let's not get too worried about the inevitable and think 'oh boy, what's the use of trying now, I'm too far gone'. No sir, that's not the attitude! Every little bit of exercise can help slow the rate, or even slowly prevent the risks associated with sarcopenia (age related muscle loss), dyspnoea (age related loss of muscle strength) and reductions in cardiac function.

Some functional risks associated with reduced physical capacity as we age may include, but are not limited to; not being able to easily rise from your chair at work, becoming short of breath walking up a flight of stairs, a higher risk of falling and subsequently sustaining a serious injury due to reduced bone density. Not all of these are extremely serious (except for the latter) however, wouldn't it be nice to know your capable to do these simple day to day things as comfortably as you could when you were 25?
I would say, most definitely. 

If we look at some of the benefits of exercise at any stage of life, we can see how important strength and cardiovascular exercise are, and how they may help reduce the negative effects associated with ageing. These benefits include:

·       Increased muscular strength

·       Increased bone mineral density

·       Increased balance & coordination

·       Increased aerobic capacity and cardiovascular function

·       Reduced blood pressure

·       Increased insulin sensitivity

I've briefly covered some of the physical consequences of muscle loss due to ageing and inactivity, however what about the motivational and psychological consequences? 

There is somewhat of a trend to physical inactivity when ageing - which I personally believe we need to address, and subsequently change, as a community. The trend reads as follows:

1.     Age and work demand increase

2.     Motivation to participate in regular exercise decreases

3.     This inactivity results in an increase in joint or back pain

4.     Exercise is avoided for fear of making aforementioned pain worse

5.     Muscle and joint stability decrease steadily over time leading to further health issues

Unfortunately, this type of scenario is far too common.  

Many adults with osteoarthritis, sore backs and knees, believe exercise will further aggravate or potentially cause injury to the already niggling area. However, this is not actually the case. 

Research has found that exercise can help reduce the pain of arthritis suffers, as well as reduce the functional disability associate with arthritic pain. Therefore strengthening the muscles surrounding the joint with resistance training, along with flexibility and functional movement exercises are incredibly beneficial to those who may live with the inflammatory disease.

In this day and age, the common 'sore back' can be somewhat blamed on extended periods of sitting. We sit up out of bed, sit down to eat breakfast. Drive to work (sitting). Sit at a desk to work. Get up to just sit back down and eat lunch. Drive home 8 hours later (sitting). Prepare dinner and sit on the couch to watch Masterchef. Woah, that's a lot of time spent on our bums.  

Constant hip flexion causes significantly tighter hip flexors and weaker, under activate glutes, which may be cause lower back pain. Therefore targeted exercise that aims to strengthen and lengthen the hip flexors, along with neutrally activating the glutes; can significantly help reduce this pain. 

Usually, if something is niggling due to inactivity, exercise won't harm it. In fact, it will most likely help it. If a joint lacks stability, work on strengthening the muscles surrounding that joint. If lower back pain is causing discomfort, incorporate mild flexibility exercises to lengthen the spine and strengthen key stabilising core muscles, hip flexors and hamstrings. If arthritis causes you discomfort, warm the body and incorporate strength and mobility, because as they say 'Use it or lose it'.

Yes, that’s a lot of information to digest, but if you are still following me, then great! 

Now what? Feeling like you should probably get out there but don't know where to start? Then that is what we are here for. 

Our LIIT Functional group classes is designed for people getting back into it. We focus on low impact strengthening and mobilization exercises, and taper to the individual needs and concerns. With a maximum of 8 people per session, we are able to coach, demonstrate, adjust and periodise for all. 

Don't hesitate to contact us for more info!

Stay Happy, Healthy and Real this Summer! 

Bree Filippone
Founder / Head Trainer
0423 761 421