Winners are GRIMMACERS, New fans are GO!

Hi and welcome to another week,

I loved my training last week.  Maybe I had a bit more energy due to the diet restrictions of the challenge, maybe the mandated 10-minutes stretching per day is actually ‘GOOD’ for me…whatever it was, I felt energised in the sessions and really feel like I got a lot out of them.  Highlights?  I loved 1-minute rounds on Thursday, I found the Tuesday (abs heavy) class a real challenge and thought that Wednesday class was a real ‘all-timer’ in terms of effort – all those 1-ring fence pulls split up by a kettlebell circuit???  Nasty.

I headed off to Subiaco today to watch the WAFL Grand Final – specifically the colts game where 11 of the players involved were part of my state u18’s team earlier this year.  Now, speaking to a couple of boys later in the day, one of them used that old cliché – ‘Winners are Grinners’.  Which got me to thinking – Are they really?  I would contend that winners are really GRIMMACERS – not grinners.  Winners are the people who have been prepared to sacrifice just a little bit more than everyone else, work just a little bit harder than everyone else, overcome just a little bit more than everyone else.

Sure – when the results are on the board, they get to smile and enjoy the moment.  But rather than a grin, I think the ‘real’ expression of a winner is a grimace whilst they work and push and drive themselves whilst no-one else is looking.  The same rules apply to everyone, and whether your challenge is to win a game of football, improve your time around your ‘regular’ running course, hit a new record on the bikes at the gym, get that extra burpee done during your next session or even just lose a couple of kilos, at some point you are going to have to go through a little bit of pain – in the words of Sean, get through that ‘Time to Bleed’ – if you are going to make real progress.  We have to make sacrifices on the way to success and all of us are going to have to do a lot of ‘grimacing’ before we get to grin!

Life Challenge – 1-week DONE.

Well, the first week – which should be the toughest, right? – is now in the books.  I am pleased to say I have managed to score 3 x food points every day, 1 x stretching point every day and maxed out my exercise (15 points) and challenge (3 points) in week one.  It has been tough at times – going to that stupid cafe Saturday night that specialises in all things chocolate was not a smart idea (special thanks to Vanessa for ordering a large chocolate concoction to eat in front of me) – but it has been well worth it.

What have I found hard?  Breakfast – just because it ‘takes longer’ for me to make an egg-white omelette than it did to make porridge, and any time I found myself ‘out’.  It isn’t that you can’t find a solution when you are out for dinner, or lunch – it is just ‘harder’.  Anyway, I figure since I am doing it I may as well ‘DO’ it and to this point at least haven’t had to fight too hard with temptation.  Next weekend is my birthday so we shall see how that goes.

Life Challenge – Week 2 Challenge

As noted in the rules for the Life Challenge, each week there will be a challenge which will enable you to order 3 bonus points for the week.  The challenge for the week will be announced in the blog each week…and, the week two challenge is all about the bikes:

Complete 8 x 90 second sprints on the spin bike.  You must complete the first 3 in gear 14, the next 3 in gear 18 and the last 2 in gear 16.  That’s right – 3 in 14, 3 in 18, 2 in 16.  You must take no more than 1-minute of rest between each effort.

You get ONE point for each day you fulfil the requirements of the challenge up to a maximum of three (3) for the week.

Gym Update #1 – New Fans

As promised last week, the new fans are GO baby.  Thanks to Dave Piesley from Dave Andrews Electrical (0433898525) for sorting it all out for us – I know that I will be particularly glad of them during those lunchtime sessions in the middle of summer.

For those with extra keen eyes, you would have seen a new pedestal fan has arrived as well – this will have a water attachment and the current plan is we will have this operating outside the gym after sessions on ‘really’ hot days.

Gym Update #2 – Protein, Foam Rollers, Weight Vests etc

The protein is in, the foam rollers are in, the weight vests are in…basically, all the things that some of you have been waiting for arrived during the last week.

Gym Update #3 – Class times and Session schedule

Just following up my notes from the past couple of weeks about session times etc.

1/.We are considering adding in a 7:15am class on Saturday mornings.  Please express your interest in such a session via email (info@round1fitness.com.au).  I have now heard from 9 people….if you want the session to run, make yourself heard…Saturday at 08:15am is one of our busiest time-slots and I can’t quite believe there isn’t more interest out there for an earlier timeslot.

2/.Two of our busiest sessions last week were – just like the week before – once again the Beginners class on Tuesday at 8pm and the Beginners class on Thursday at 8pm.  Now whilst it is great for us for the gym to be so busy late at night, please remember once you have done 4 or 5 beginners sessions, you really are ‘READY’ to give a ‘normal’ Boxing for Fitness class a try.  So if you would prefer to train at a different time of day and you have done a few ‘Beginners’ sessions, please don’t be scared to make the jump.

Gym Update #4 – Bags and Towels

Bags and towels are GO.  I have already ordered a new lot of bags – but in the meantime if you have been waiting on a bag as part of your new 12-month membership please let me know.

Hands On India Ball

The 2012 Hands on India Ball is on Saturday October 20th at the Hyatt Regency Perth.  The ball is a fundraiser to help the Chiropractic students at Murdoch University travel to India to provide free chiropractic and medical care to the Siriguri community – find more details HERE.

Tickets to the ball – which features a three course meal, four hour beer and wine package and entertainment including music, Bollywood dancers and Henna tattooing – are $175 each.  If anyone would like to be part of a table and help the students out, please let me know via email and I will look after the admin side of things.

Facebook Highlights

A great week on Facebook – and remember, there is now a separate group for the ‘Life Challenge’ which you can check out.  Some highlights:

The Soft American:  http://sportsillustrated.cnn.com/vault/article/magazine/MAG1134750/1/index.htm

If it works, it works:  http://www.outsideonline.com/fitness/running/road-running/Father-Knows-Best-20120801.html?page=all

Grain free:  http://nourishedkitchen.com/against-the-grain-10-reasons-to-give-up-grains/

Girls butt workout:  http://www.youtube.com/watch?v=GSLqgyqZRh4&feature=em-subs_digest

Top 20 Battling rope exercises:  http://www.youtube.com/watch?v=18YTU-2Oz50

Make sure you join us on the site (click HERE) and get involved with the daily conversations – it really does help keep you focused on your training and diet.

Link of the week

For those people out there doing the strong lifts program – and a few others who are spending some time on the power-racks – you will find this useful:

http://www.youtube.com/watch?v=yha2XAc2qu8&feature=related

See you in the gym!

Michael.