Maintaining momentum, Website updates, Wedding Dress Challenge

Hi and welcome to another week,

Loved my training last week – managed 7 classes (one beginners, four boxing and two body work), two cardio workouts (run, bike, row combination), three Tanks sessions and a Saturday morning weights session.  Felt constantly sore in different spots, constantly challenged…just really felt like I got a whole lot out of each session.  Also had a whole lot done around the gym with website changes, new equipment, some progress on your ‘suggestions’ and all other sorts of stuff.  It is sure a nice feeling to look back at everything that what you managed to accomplish during the week and think to yourself ‘that was OK’.

The question I have now – as I am looking at what appears to be an unlimited ‘To Do’ list for this week (footy starts again this week as well!) – is exactly how to keep it going.  For some reason going from ‘getting it done’ to ‘keep on doing it’ all feels a bit overwhelming right now.  I mean, last week I managed to get the whole ‘Get nervous, get excited, attack the session’ thing going – right now it seems too hard all over again!  How does this happen?  Why does this happen?

I have been thinking a lot about this since leaving the gym yesterday – and maybe the difficulty in ‘maintaining momentum’ explains why so many people who discovered during the October Challenge last year that they COULD find time to train on the weekends, that they COULD complete 6 sessions each week, that they COULD get “EXTRA’s” done – but the moment that 25th class was done just couldn’t get going again.  Now, the reading I have been doing about this refers to this as the ‘Sprint/Stop’ syndrome – where we all have a habit of bursting towards a goal with enthusiasm, and then – either when we hit or target or we decide that we never, ever will/can – we simply stop completely and don’t try anymore.  And then, a little while later, the whole cycle stats again.  The problem is of course, the way all the ‘experts’ say you should avoid this is by having clearly defined goals that ‘mean’ something too you…to which I say ‘disheartened is disheartened and overwhelmed is overwhelmed’, I need something a little bit more than that.

The more I read about this though, the more I am realising that the reason all the experts and motivational speakers are saying ‘have clear goals, have balance in your life, ensure you have a strong support network who understand what is important to you’ is because there simply is no easy answer and no ‘simple solution’ to pushing ahead and keeping on going.  The reason it is so hard to ‘keep on track’ and ‘keep it going’ day after day and week after week and month after month is simply because it is HARD.  And where does the strength to persist come from?  Well, really, it just has to come from within!  And the more that I think about this, the more I realise that whatever happens next I am making a choice either way – I push onward aggressively with my training, with determination to improve Round 1 and to improve my relationships with my family…or I don’t worry about any of that and sit down and watch TV.

I am going to do it the hard way.

January Challenge:  IT’S ON!

Some terrific efforts this week and very pleasing to see all those people crossing one number out – and writing a new (higher) one in.  There has been a bit of controversy about what exactly is a ‘burpee’…for those who are in any doubt, it kind of looks like this:

http://www.youtube.com/watch?v=PYfNA_lmkHM

  • Hands to the ground, legs out together, chest to the ground, legs up together, jump – repeat.

If you have changed things around and your burpees look ‘different’ – well – that doesn’t make your efforts any less worthy, but what you are doing is probably not really a burpee!  Do I care?  Not really – the challenge is about effort and improvement, and not about specifics.  Do you care?  Only you can answer that one!  For another perspective on burpees, have a look at this shot:

http://www.facebook.com/photo.php?fbid=10150487762999632&set=o.286709439483&type=1&theater

Unsure of the rules – check the blog from a couple of weeks back:  http://round1fitness.com.au/20120102

Feedback wanted (please)

I have had some great suggestions so far in the ‘Feedback Contest’.  Some of the highlights from this week include:

  • Weight loss challenge.  This is actually a quite detailed suggestion that I think is fantastic…more to come soon.
  • ‘More’ weights in the kettlebells.  (eg.  Add 10kg, 14kg, 18kg, 22kg etc to go with the 8kg, 12kg, 16kg, 20kg, 24kg, 32kg).
  • More Round 1 attire.
  • Water bottles with a ‘one-way’ valve for ease of use with gloves on.

Out of last weeks published suggestions, the Dead balls are already on-site, I have had two conversations and one email exchange with a potential dietary ‘partners’ and one conversation re- partnering with a physio.  The suggestions you have WILL be taken seriously guys – if I can make them work economically, then I will make them happen.  If there is something you wish we had (or did), them don’t be shy –speak up LOUDLY.

Remember, best idea this month – your choice of a free pair of gloves/1kg bag of Boomers protein!  Put pen to paper (fingers to keyboard?) and help us improve the place!

Round 1 Fun Runners

As per last week, if you are interested in entering either of the following events, let me know:

HBF Run for a Reason on May 27thhttp://www.hbfrun.com.au/

City to Surf on August 26thhttp://www.perthcitytosurf.com/

Now, last year Round 1 supported competitors in these events with training plans and race shirts – I am looking to do something similar this year.  It takes a while to get shirts arranged and really that is why I am chasing numbers so early in the year…

As I stated last week, there is no need for any of you three (3) + session per week people to think the runs will be ‘too hard’.  You can do it – and without doing too much extra – maybe 2 x 20 minute runs per week for 6-8 weeks, increasing to 2 x 20min + 1 x 30min for the last 3-4 weeks before the event.  That is on top of your boxing sessions of course.

Of course, if you want to win you might need to do a little more than that (come and see me) but if finishing and having a good day is the aim, that will more than get the job done.

 Gentle Reminder / Gym Nazi

Little things, little things:

-         If you are wearing the ‘share’ gloves, you MUST wear wraps or inners.  This is not-negotiable – it protects the gloves and is a far more hygienic solution than the ‘bad old days’ where you could just throw them on.  If you don’t like the rule – simple – buy your own gloves!

-         Hitting the floor-to-ceiling ball?  You MUST wear gloves.

-         Hitting the speed ball – you MUST cover your hands.  Wraps are fine.  Inners are fine…bare hands are NOT fine.

Gym Update #1

The dead balls and new lifting platform arrived during the week.  I love the deadballs – makes things like ‘slams’ a real full body exercise.

The second lifting platform finally enabled us to do dead-lifts in TANKS this past week…I am hoping the messages (abuse) regarding body soreness etc is a sign that it was worth the wait.

Gym Update #2

Our new website cut and polish is nearly finished.  The corporate training page is now up and running (so for those of you who encouraged me to contact your employer about this, I can now do it – thank you) and the new ‘SHOP’ page gives a run-down of all of our retail offerings including pricing.

There is also a new ‘special offer’ section on the home-page…

Gym Update #3

Thanks to everyone who submitted a new members profile – the two newly published profiles are:

-         http://round1fitness.com.au/rn_profile/carly-allen

-         http://round1fitness.com.au/rn_profile/jackie-series

If you would like to submit your own story, I would love to publish it – send me a note and I will get it up there…and as mentioned last week, would love a few more boys to submit one!

Facebook Highlights

Some great Facebook links last week:

-         10 Reasons why women shouldn’t lift weights:  http://gubernatrix.co.uk/2012/01/10-good-reasons-why-women-should-stay-away-from-weights/

-         More ‘Tough Mudder’ training:  http://www.youtube.com/watch?feature=endscreen&NR=1&v=tRqbkHNckIc

All of this in addition to the usual banter about classes (Super Squirrels Burgo??, Tanks sessions and who managed to achieve what during the week – the daily activity on the Facebook site will help keep you focussed on your training.  Get involved!

Link of the week

Another dietary link this week:

http://fitness.mercola.com/sites/fitness/archive/2012/01/13/exercise-may-encourage-healthy-eating-via-brain-changes.aspx?np=true

I also like the idea of this:

http://www.redbookmag.com/health-wellness/advice/wedding-dress-challenge

And yep, I know boys don’t wear wedding dresses (and lots of people haven’t gotten married) but if you click the link you will find another 25 or so links to useful articles and things.

See you in the gym!

Michael.