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Recover as Hard as You Train!

Introducing ATHLIV Recovery.

Many athletes will tell you that the secret to getting the best results from your training is to optimise recovery. Good recovery is the key to success for both your body, but also your mind. Taking some time to slow down, listen to your body and adopt some active recovery strategies, will help you to perform better in your subsequent workouts. Training in itself is a stress on the body, and in order for your body to get the best adaptations from this physical stress, we need ample rest. Adequate recovery will also help minimise your risk of injury and may improve performance and focus at work, and in your personal life. There are many aspects to a good recovery practice, for example; sleep, nutrition, hydration, massage, breathing, stretching and mobility. ATHLIV offers a daily recovery session for those who feel they need a break from the more strenuous resistance or cardio sessions.

Here we are going to briefly discuss just some of the benefits of the mobility, stretching and breathing found in ATHLIV Recovery, to minimise the risk of injury/pain, to calm your nervous system, reduce stress and anxiety (1, 2). Mobility is a trendy word heard in the fitness industry these days, and it can encompass a number of movement practices. Mobility training is essentially centred around improving the range of movement of your joints, including the surrounding muscle and connective tissue. It can help to maintain the health of your joints, improve your range of motion (necessary for life and training), improve your posture and ease aches and pains in your body (3). Whilst we can think of mobility training as an active practice that incorporates strength through the body’s capable range of movement, stretching is a more passive practice, focused on increasing flexibility of muscle tissue. Flexibility and mobility go hand in hand, because as we increase our flexibility, we also want to strengthen that range of movement with mobility training. Stretching is a great way to ease tension in the body, and encourage length in the muscle tissue. Tight muscles and restricted joints often lead to pain in the body, a regular active recovery practice can help improve blood flow and reduce pain in the body (4). In summary (and at the risk of over simplifying things), you can think of mobility as a dynamic practice that focuses on joints, and stretching as a passive practice that focuses on the lengthening of muscle tissue. Whilst some mobility training can be hard-work, the ATHLIV program offers gentle mobility and passive stretching, designed to help you slow down. It’s important to remember, that whilst mobility, stretching and yoga-style practices are intended to calm your nervous system, ease muscular tension and help mitigate your risk of injury, you can still over-do it and overstretch, so listening to your body is important. Like any training practice, if at any point an exercise feels painful you should stop, and seek professional help.

Equally as important for recovery is breathing, a good breathing practice can assist in calming the nervous system, and softening the body (5). It’s great for your physical body, but also your mind. Breathing can help take your body from fight or flight (the sympathetic nervous system) to rest and digest (the parasympathetic nervous system). Whilst many people are quick to skip a breathing practice, just a few moments of mindful inhalation and exhalation, may help improve digestion, ease stress and improve sleep, all of which are important in your body’s recovery process.

So next time you are feeling a bit tired or over trained, why not love your body and try the daily ATHLIV Recovery program. A unique mix of gentle yoga-inspired movements, passive stretching and breathing to promote restoration of your body and mind.

Introducing Awaken

Awaken is ATHLIV’s newest workout addition. Challenging and sweaty, this workout will get you fitter, stronger and leaner than ever before. We have created a unique three round format delivered by champion Wake Boarder, Courtney. The first round of Awaken is centred around heavy, controlled resistance training designed to enhance strength and improve movement patterns, this round will get your body fired up! In the second round, the focus will turn to cardio, you will get your heart rate elevated with simple movements designed to strengthen and improve your cardiovascular system. The third and final round is an AMRAP, which means “as many reps as possible”, resistance and cardio come together here, and you can work at your own pace. The ATHLIV team has specially designed this program for you to track progress and monitor your improvements over time. We encourage you to record the weights you are lifting, and track the number of reps you perform, then over time watch your numbers, and your gains, grow! Awaken might just be your new favourite workout!

Want to read more about the Awaken trainer, Courtney? Click here.


The undisputed Queen of Wakeboarding, Courtney has proven herself as one of the best of the best, winning the World Wakeboard Association (WWA) Wake Park World Championships in 2013 and WWA Triple Crown Series in 2014 and 2015. Courtney has lived the dream, turning her passion into her career. After many years of competitive success, she now owns Cable Wakeboarding Park in Penrith, Sydney and enjoys coaching people to wake board and have fun! As an athlete, she advocates the importance of strength and aerobic training, to supplement her sports specific training, and brings invaluable coaching experience to the ATHLIV team. She believes success comes when obstacles, failure and loss only act as a motivation. Check out Courtney in action.

Career Highlights

  • Champion – (WWA) Wake Park World Championships in 2013
  • IWWF National Champion 2014-2021 (8 x consecutive wins)
  • WWA Champion, US Nationals 2019
  • WWA Triple Crown Series in 2014, 2015

Courtney’s workout is Awaken. A challenging and unique combination of heavy controlled resistance training, and intense cardio. First you’ll focus on heavy weights with good form, then move into pure cardio, then finish off strong, with an AMRAP at your own pace. Awaken will make you fitter, leaner and stronger than before!

FUN FACTS: Not surprisingly Courtney’s favourite exercise is wakeboarding. And her favourite food… Mud crab!!

Heart rate tracking

You can now connect your fitness tracker to record additional data with your Athliv workouts.

To Connect Your Device
On the Account tab in the Athliv App, go to Account Settings. Then choose your device manufacturer to connect your account and follow their steps.

To Collect Workout Data From Your Device
To collect the data from your fitness tracker, next time you start an Athliv workout also start a workout on your tracker. It really doesn’t matter what type of workout you choose on your tracker. At the end of the Athliv workout you also need to stop the workout on your tracker.

To View Workout Data From Your Device
Once your fitness tracker has synced (Apple Watch does this automatically, Fitbit and Garmin have to be manually synced with their companion apps) your heartrate and calorie data will be displayed against your workout under the Progress tab in the Athliv app. Select a workout to see the additional data.

Frequently Asked Questions
Q. I can’t see the Account Settings menu in the Athliv app?
A. Make sure you are on the current version of the Athliv app from your App Store provider.

Q. What fitness tracker devices do you support?
A. We support integration with Apple Watch, Fitbit and Garmin. If you have a device you would like to see us support please get in touch.

Q. I can’t see the data from my fitness tracker?
A. Make sure you start and finish a workout on your tracker when you do your Athliv workout. Please also make sure that the workout on your tracker has synced back to your device provider by viewing it in the companion app from your device provider. If you continue to experience issues, on the Account tab in the Athliv App, go to Account Settings and disconnect your device before reconnecting it.

Q. I’ve changed my fitness tracker. How do I update the Athliv app?
A. On the Account tab in the Athliv App, go to Account Settings. Then choose your device manufacturer to remove your old device before adding your new device.


Meet Tom, one your new Athliv trainers.

If you follow surfing then you will likely recognise Tom. Rated #7 ‘Greatest Surfers of All Time’ by Surfer Magazine Tom has won numerous world champion titles. He was inducted in to the Sport Australia Hall of Fame 1992.

Here’s a little about Tom in his own words….

What’s the highest point of your athletic career?
Winning world titles was big – winning world titles wasn’t my first motivation when I started to surf, but the goal became more and more pronounced over time.

What’s the lowest point of your athletic career?
Losing the chance at a third world. The last event of year in 1988, at the back end of the of the year long ASP tour, I was two heats away from the world title but got knocked out on a ‘technical interference’ ruling. That was pretty heavy. 6 hours later the ASP met to discuss the rule. As it turned out, competition rulings evolved off the back of this call. As it does in nature, irrelevancies are discarded, but sadly I took the fall this time (kicking and screaming).

Favourite saying?
One of my favourites is a quote from Martin Luther King “I look to a day when people will not be judged by the colour of their skin, but by the content of their character”. I love the way it goes straight to the point.

Favourite food?
No specific favourite, I like all food. Food well prepared with love is eaten best slowly.

Favourite exercise?
Anything to do with the ocean, at the moment I’m loving my swimming.

What motivates you to train?
There’s a bunch of different things: to maintain a level of engagement with surfing keeps me fired up to explore myself and the world still – surfing has so much to offer. I believe in training regularly and sensibly, and longevity is at the forefront of my mind.

What exercise and fitness myth winds you up?
I feel the idea of exercising to lose weight is a great myth – there is so much more to it than just weight gain and loss.

If you knew then what you know now, what would you change?
Eat better.

What’s your advice to someone wanting to reach their own peak fitness?
Nothing comes instantly, rewards only come with work. Share your experiences with others, a solo journey has a limited life.

Ready to train with Tom? Then look out for the Peak workouts.


Meet Linn, one your new Athliv trainers.

Linn started out as champion table tennis player in Sweden before relocating to Australia and switching to a professional boxing career! Fed up with being told she’d never be good enough she trains harder than everyone else. Her work ethic is second to none. We’re proud to have her on the team.

We asked Linn to tell us a little about herself….

What’s the highest point of your athletic career?
Turning professional and fighting in front of 16,000 people last year.

What’s the lowest point of your athletic career?
Losing my first fight.

Favourite saying?
Dream, believe, achieve.

Favourite food?
Italian. I love pizza and pasta.

Favourite exercise?
Any boxing exercise.

What motivates you to train?
To become the best version of myself.

If you knew then what you know now, what would you change?
Nothing. Just keep going forward.

What’s your advice to someone wanting to reach their own peak fitness?
Consistency. If you keep being consistent you will amaze yourself with the results and what you can achieve.

Ready to train with Linn? Then look out for the Knockout workouts.

New workouts!

One of our goals at Athliv is to deliver you proven programs by world class trainers and athletes to help you become the fittest, healthiest version of yourself. To that end we are very excited to announce we have now launched new daily workout programs. Look out for the programs over the coming days:

The Knockout workout is the foundation for building a strong aerobic base. With its challenging timing structures, Knockout will help you achieve a leaner, healthier looking physique.

With virtually no downtime, Peak is an endurance based cardio workout. The aim is to take your muscles through their full range of movement so form is crucial.

Finesse aids in lean muscle mass gains. With Finesse you will notice a decrease in worktime across sets enabling you to challenge yourself through the entire workout in a safe yet effective way.

Icon consists of large compound lifts with maximum rest periods. While your focus should be to lift as heavy as possible without sacrificing technique, Icon’s designed to make you stronger and more powerful.

Innovative, fun and demanding, Force incorporates the age-old technique of overload to achieve optimal gains. Repeated supersets under a guided time is what makes this workout unique.

Both innovative and creative, Fire & Ice is a 50/50 split of cardio and resistance exercises unlike any other workout. The cardio will make your heart race, resistance will make your muscles scream – Fire & Ice is relentless!

The programs are designed to minimise repetition because boredom should never be a part of your workout.


Meet Tamara, one your new Athliv trainers.

Tamara is a champion fitness bodybuilder with several Australasian Natural Bodybuilding titles to her name. She’s incredibly passionate about health and fitness and loves helping people train and improve.

We asked Tamara to tell us a little about herself….

What’s the highest point of your athletic career?
Winning my first two ANB Competitions for U25 Australian Female Fitness Champion.

What’s the lowest point of your athletic career?
Getting injured in an accident, causing me to take significant time away from training.

Favourite saying?
Teach by being.

Favourite food?
A big juicy burger or Japanese. YUM!

Favourite exercise?
Glute kick-backs.

What motivates you to train?
To break barriers. To push past what I thought was possible with my body and achieve what once seemed out of reach.

What exercise and fitness myth winds you up?
Lifting weights makes you bulky or that carbs make you fat!

If you knew then what you know now, what would you change?
How to listen to my body, it’s okay to take time to rest and recover, in fact it’s crucial.

What’s your advice to someone wanting to reach their own peak fitness?
Write down your goals, make them specific and read up or speak to somebody that has achieved it. Surround yourself with positivity and keep working a little everyday to get closer to them!

Ready to train with Tamara? Then look out for the Finesse workouts.


Meet David, one your Athliv trainers.

David is a champion rugby league and rugby union player. He has represented New Zealand in rugby league and previously played in the National Rugby League in Australia and in the Super League, primarily as a centre.

We asked David to tell us a little about himself….

What’s the highest point of your athletic career?
Being selected for NZ Rugby.

What’s the lowest point of your athletic career?
Snapping my achilles in the last minutes of a finals game that we went on to lose.

Favourite saying?
Live life to the fullest.

Favourite food?
Fresh mangos.

Favourite exercise?
Boxing and surfing – depending on my mood.

What motivates you to train?
My Dad passed away at an early age due to a heart attack. To avoid this happening to me, I try to be as consistent as I can with exercise and training.

What exercise and fitness myth winds you up?
That weight training makes you look bulky. Weight training can make you bulkier or leaner – it’s usually the technique, intensity and lifestyle which determines this. What weight training definitely does do is make you stronger!

If you knew then what you know now, what would you change?
Nothing. I love my life and am blessed to have what I have.

What’s your advice to someone wanting to reach their own peak fitness?
Be patient and take small steps. Consistency is the key. If you are consistent with your training you will feel better. When you feel better you’ll eat and live healthier. Each week your body will get fitter and you will be able to train harder.

Ready to train with David? Then look out for the South Pacific and Force workouts.


Meet Emma, one your Athliv trainers.

Emma is every bit the world class athlete having completed in the Women’s Skeleton at the Vancouver Olympics in 2010. She produced four clean runs to finish in 10th place. She also won bronze at the 2004 Australian Surf Lifesaving Championships in the under 19 beach sprint.

We asked Emma to tell us a little about herself….

What’s the highest point of your athletic career?
Competing at the 2010 Winter Olympic Games

What’s the lowest point of your athletic career?
Having to retire due to injury. I’d battled so many injuries and doing my ACL after just coming back from a broken collar bone in 5 places and before that a ruptured foot I’d had enough.

Favourite saying?
Follow me, guide me or get out of my way.

Favourite food?
Fresh caught fish (by me) either cooked in a pan of served as ceviche.

Favourite exercise?
Surfing or spearfishing but love going for runs and smashing it out in the gym too.

What motivates you to train?
Knowing how good I feel after. Plus I love pushing myself and just get into this zone when I’m training where I just want to keep going.

What exercise and fitness myth winds you up?
That women shouldn’t do weights because they will get bulky. As a strong women myself who loves lifting weights firstly, weight training does not make you bulky and secondly every women should know the feeling of being strong. It’s very empowering to be able to do things for yourself and not need a man or someone stronger to do them. I love being able to carry heavy things, do manual labour work or hold my own like anyone else and I wouldn’t change it to be petite for anything.

If you knew then what you know now, what would you change?
I wouldn’t change anything. I’ve been so lucky to have the experiences I have and walk in an opening ceremony for my country, stand on the podium in World Cup events, travel the world doing something I love. Not many people do something that they are just so passionate about and I just fee like I could experience that. And I’m at a point now where I get to pass down the things I’ve learnt to the athletes that I train and now my ability to be calm under pressure and stay focused on my job will help me as a fire fighter.

What’s your advice to someone wanting to reach their own peak fitness?
Just do something each day. Consistency is the key when it comes to fitness and even if your having a busy day or don’t feel like it, a 15-20 minute walk is better than nothing so just do something and over time you will achieve your fitness goals.

Ready to train with Emma? Then check out the Beaches workout. But …. watch this space for her new program coming soon.