If you are going to complain…get EVEN, March Special

Hi and welcome to another week,

Enjoyable week of classes last week.  The body work class – particularly that horrible Kettlebell circuit – and Friday’s cardio heavy mini-circuits will live long in my memory.  Actually – I am pretty sure that Kettlebell circuit will be back again – and soon!  This week?  Well, it is a new month, so we will start rolling out a couple of new exercises to both challenge and torment…as most long-termers will know, we try to introduce two new exercises every single month to ensure the classes stay fresh and interesting.

When you try these new exercises – and things like the kettlebell circuit I mentioned above – it is OK to moan and bitch and complain about them.  It is.  As long as you realise that the reason you are complaining is because you have to get stronger, more balanced, fitter – because you have to become ‘better’ – in order to do them properly.

I was reminiscing about some of the ‘old’ classes (and we are talking nearly 2 years ago now) with one of our long-term members last week and we were laughing about the fact that once upon a time we both struggled to complete the ‘November Challenge’ circuit (20 each of Clean and Press, Pushups, Upright Row, Bicep Curls, Bentover Rows and Squats) within a 3minute round.  And this was with a 15kg bar.  Now?  We both can easily finish it with a 20kg bar in around 2:30…and to be honest we should probably be using 30kg bars by now (yep, I must get on to that).  But when I think back about it, we used to complain incessantly.  And the bikes – we used to ‘sprint’ at 100 in gear 16.  We both laughed about ‘resting’ at 100 now – 139 is a sprint…but boy we used to complain about those ‘sprints’ to 100 rpm!  Think about these examples from your own perspective – when you started doing pushups on your toes, when you went from the 10kg bar to the 15kg, or the 8kg Kettlebells to the 12kg…think about how far you have come ALREADY.

If the session is hard, then it is OK to whine.  It really is.  Whine and complain and whinge and moan and do all of that.  But whatever you do, don’t get mad – get even.  Things will get easier when YOU get stronger.  Things will become straight-forward when YOU become more balanced.  Things will feel ‘natural’ when your body is fitter and more conditioned.  Complain all you like – but USE it.  Work hard.  Practice.  Improve.  Start today.

March Special – Join/Renew and WIN a new BIKE from Apollo

Thanks to everyone who supported our February special – and I really hope you enjoy those 10-sessions – we will certainly be doing everything we can to make sure you sweat through every moment of them!  Our March special is all about rewarding people who are making a bigger commitment to Round 1:  Join/Re-join/renew your membership in March and go into a draw to win a brand new bike from Apollo.

Now, it doesn’t matter if you choose to join for 3-months, 6-months or 12-months – you will go in the draw to win a fantastic new bike.  Remember that being a Round 1 member brings a whole range of benefits – unlimited classes, no need to ‘book’, full access to the weights, cardio and Olympic lifting equipment, access to TANKS, access to PT, access to personalised weights programs…it goes on and on.

So join up in March – get your fitness campaign on track and maybe win yourself a bike as well!

Gym Update #1 – Health and Wellness Lecture

.As mentioned in last weeks blog, next MONDAY night our regular 6pm class will be shuffled back to 6:15pm so that we can present a lecture on Wellbeing and Chiropractic care from the team at Leeming Chiropractic.  The lecture itself will start in the main gym area at 5:45pm and Kerry and Kacey from Leeming Chiropractic will be available at the end of the session to answer any questions you might have.

Questions about diet?  Supplementation?  Spinal care?  Well, these are the things that Leeming Chiropractic can help with and I believe it will be 30minutes well spent.

Gym Update #2 – New Range of Gloves / Wraps etc

As promised, the new towels, bag mitts, MMA-style gloves and hand-wraps all arrived last week.  There are a great range of colours available in both the towels and hand-wraps, whilst the bag mitts and mma-gloves are available in both black and pink.

There is a special available on the hand-wraps for the next week – $10 will get you two pairs, not just one.  Now we simply cannot maintain this for long – it will be over by the end of next week (or when 200 pairs have been sold)…so if you want them, get them fast.

Gym Update #3 – Sunday Morning Running Club

Well, the running group is now two weeks in and I think everyone who has been along both weeks would agree that this weeks escalation was ‘manageable’ – yes, there was an increase in both distance and repetitions from week 1 to week 2 but everyone got through it (including a few who missed week 1).

Now, if you haven’t been along to the running club yet but WANT to, that is OK.  You still have another couple of weeks to get along and get started before ‘catching up’ will become a bit too much of an ask.  The program on each of the next two weekends is definitely achievable  for anyone with a solid fitness base (maybe 3+ months of 3 sessions per week at Round 1) or maybe experienced runners who have less of a base?

For those people who have been to the Running Club, please remember that it doesn’t start and stop on Sunday mornings.  You do need to squeeze in two additional 20min runs per week if you want to successfully complete the 14km’s in May.  Get it done.

Footy Tipping and Dream Team

Just a reminder that as per last week’s blog we are up and running in our tipping competition as well as AFL Dream Team for the 2012 season…and I promise to do a better job of publishing the weekly results etc than I did last year!

To join the Footy Tipping competition, please select the following link:

http://www.footytips.com.au/comps/Round_1_Fitness&p=speedball

To join the AFL Dream Team competition, try this link:

First, go to www.afl.com.au/.  You will need to set yourself up a team, get a team name etc.

Once you have done that, select the ‘Create/Join a League’ button and enter code ‘399285’.

Last year we ended up with a couple of leagues running so don’t worry too much if you miss out on this one – just let me know and I will create another Round 1 Fitness league.

Facebook Highlights

It was an entertaining week on Facebook – we have nearly 500 members now – and amongst the various links posted this week were:

Gluten free:  http://glutenfreeinwa.com.au/index.html

Eating protein to help with weight loss:  http://www.womenshealthmag.com/weight-loss/protein-weight-loss

Running through a ‘Zombie Apocalypse’:  http://geekout.blogs.cnn.com/2012/03/01/run-for-your-lives/?hpt=hp_c2

Cross Fit open – Workout 2:  http://games.crossfit.com/workouts/the-open

The Primal Blueprint:  http://www.marksdailyapple.com/definitive-guide-primal-blueprint/#axzz1nfPT99jz

Add to that all the stories about the classes, Cross fit WOD’s, TANKS, running club and what seems like 100 different photo uploads…The daily activity on the Facebook site will help keep you focussed on your training.  Get involved!

Link of the week

We have been running – so have these guys!
http://www.youtube.com/watch?v=QEiD-PzsfEE

See you in the gym!

Michael.