Decisions – not habits, New Gear, Using the Floor-to-Ceiling Ball

Hi and welcome to another week,

I’m back (again).  After another few days away on the east coast it was great to get back to the gym for the Tanks sessions yesterday morning…thanks heaps to Jason for the 20 minutes of legs in the Boxing class that followed by the way – just what I needed after a big run the day before.  You can always be relied upon to take things one step beyond what is reasonableJ.

It was when I was doing the class yesterday that I realised a couple of things:

-         I really don’t like sprint starts.

-         I find ways to rest when doing things I don’t like.

-         I ALSO find ways to rest when doing activities that are ‘easy’ to rest whilst doing.

Now, I don’t think any of this is the news of the world – for anyone – when I thought back about my day yesterday (my first day back in Perth for a week or so) I could happily think that I did a training session – but unhappily I didn’t exactly do it with 100% effort.  I could also happily think back on some good food choices – but unhappily there were some pretty poor ones as well.  So I guess whilst my intentions for the day were good – and if I looked only at the positives I did very well – unfortunately the overall result would have to be listed as a ‘c-‘ (or just below average).

Now, the problem is of course that if I continue on this path where I find a way to take a negative step for every positive one, then at the end of things I will be exactly where I am right now…and if I just wanted to stay the same maybe I could do that with a bit less ‘blood, sweat and tears’ (not to mention a few less burpees!).

So – what causes the ‘let downs’?  What causes the slips in discipline and effort?  And what can you do about it?  Well, I guess in many ways those are the perennial questions and if I could answer them, then a millionaire I would be.  But what I am realising is that habits – good or bad – are hard to break.  Really hard.  And if you always ‘take it easy’ on the floor to ceiling ball (refer to the link of the week for more comment on this) then when you get to that station tomorrow, you will do ‘what you always do’ and take it easy again – just stand and punch.  And if you – like me – always slack off doing sprint starts, then next time we do sprint starts, guess what.  And if you always take easy food options on the weekends, then guess what will happen next weekend?

Don’t get me wrong – I am pretty determined to have some balance in my life and enjoy my food (and beer) but I want to make those things ‘decisions’ rather than habits.  And with my training, I know it is physically impossible to go flat-out all the time, and I know that some days you feel better and on others you feel worse…but I don’t want to drop my speed on the bikes when changing gears because ‘that is what I always do’ – I want to maximise my effort until I simply can’t do it anymore.

Basically, I want to live my live based on the decisions I want to make rather than on the habits I have formed to make my life ‘easier’.  I think if I can do that, the results will look after themselves.

Gym Update #1 – Don’t Forget – 4pm Class

Just a reminder – the 4pm classes on Monday, Wednesday and Friday are GO.  Now – I know the timetable doesn’t reflect this quite yet (it will soon enough) but rest assured the sessions are absolutely running.

For those of you who can make it and are looking for a quieter session, numbers are about 30% of those at 5pm and 6pm – approx 15 people rather than 45!

Gym Update #2 – More new gear

Happy to announce that the promised new prowler sled is now up and in operation…it will enable us to use the sled more in Tanks and even ‘Body Work’ (as this weeks participants will discover).  It really is a great exercise tool for anyone trying to work their legs.

Also pleased to let everyone know that all of the ‘share’ gloves have now been replaced with brand spanking new ones.  Just remember though – you MUST wear wraps or inner gloves when you use them.  This is NOT an option – it both protects the gloves (which do cost money) and provides a level of hygiene for other users.  That said, if you are planning on training regularly, please strongly consider getting your own mitts.  I would love you to buy them from us (just $25 for bag mitts, $45 for some really nice leather gloves) but that aside, the thing that will make the most difference to your enjoyment when at the gym is having a pair of comfortable, supportive gloves you can call your own.

Gym Update #3 – Skipping ropes on the way

Another order of ‘red’ skipping ropes is on the way.  Please respect the gym ropes – they are expensive – and don’t continually tie knots in them.  All of you 12-month members out there will have (should have) received a rope as part of your members pack…cut it to size and bring it with you to the gym – it will make those skipping rounds a lot easier (and less frustrating) as well as minimise the damage to the gym equipment.

Gym Update #4 – Ab wheels back in stock

Apologies for running out – but the best tool for building core strength, the ab wheel or ab roller – is now back in stock and available for just $25.  If building core strength is part of your goals, then 100 ab wheel roll-outs per day will certainly go a long way towards achieving it.

Footy Tipping and Dream Team

Once again, my travels have caused me to completely forget about my dream-team and things are not looking good right now…the score predictor currently points to another narrow loss – what I really need is a big (BIG, BIG) game by my skipper (Matty Boyd) to see me to victory.

In the tipping, a quick check of my tips shows I went for upset city – I picked North Melbourne (good), Melbourne (good – then bad), and Brisbane (good – then bad) to be sitting on 3 from 6.  Today I need Sydney to roll West Coast to get out of the week with a credible result.

Chek has taken over from Ben on top of the ladder, with Dani close on their tales….

Facebook Highlights

Another entertaining Facebook week (but not as many links as usual):

-         Some great photos and stories from the heritage trail ride undertaken by a few round 1’ers yesterday (Saturday).  Sounds like a great time was had by all.

-         Weight loss vs Fat loss:  http://www.tonygentilcore.com/blog/a-discussion-weight-loss-vs-fat-loss/

-         Some ‘interesting’ deck of cards workouts being done by one Tania Witheridge whilst on holiday in Bali.  (Yep, the things people do!)

All of that, plus loads of comments and banter about the classes – particularly the Tanks sessions and the padwork in the body work class.  Please join us on the site and get involved with the daily conversations – it really does help keep you focused on your training and diet.

Link of the week

A cool article on using the floor-to-ceiling ball from Title Boxing:  http://www.titleboxing.com/news/make-it-a-double/

Whilst you are there, you might want to check out the rest of their blog archive.

See you in the gym!

Michael.