Effort in Execution, Juice Plus+, Sandbags and Christmas

Hi and welcome to another week,

Some fantastic classes last week.  Friday I set my all-time peak heart-rate for a boxing class – it was cardio central and there was no respite.  Great session – and to say I am happy to still be setting personal bests nearing 3 years in is an understatement.  I also really enjoyed my first run through of the new Body Work/Boxing class at 7pm Wednesday (I did the Body Work version) and found it a really challenging class – to be honest, I didn’t really notice much difference to the other Body Work classes I have done in the past.  I am actually excited about the way these classes are now being planned/run…it really is going to give us an opportunity to add in some extras and potentially offer Body Work at other timeslots.

This weeks blog is all about answering one simple question – what are you doing when no-one is watching?  Now – I am talking about this in the context of the gym of course, though if you wanted you to expand the answer to the other parts of your life.  What are you doing when no-one is watching?

What do I mean by this?  Well, as a trainer I am always amazed when someone who had just been telling me how busy they are and how much trouble they have been having getting to the gym is just ‘cruising’ along on the bikes…then they see me wandering over and find a burst of speed.  Your training isn’t about getting in ‘trouble’ (or not getting in ‘trouble’) – it is about getting the most out of each session so that you get the results you want.  But if you want to get results, you really have to show some EFFORT in EXECUTION.

Now, we all have those days when we go to the gym just to ‘tick a box’ in our diaries or our mental checklists – you know how it goes…exercise? DONE.  But I would hope that those sessions really are the minority – that most of the time you are in the gym you really are focussed on getting the most out of your workout.  We have a lot of fun, socialise before the class and exchange a bit of banter between rounds, but when the bell goes we GO – making sure we get the best result from the limited time we have available.

Ask yourself – what are you doing when no-one is watching?  Are you getting the most out of your session and going as hard as you can for as long as you can or are you only working at your optimum when you are being watched?

See you in the gym,

Michael.

Special offer with Juice Plus+

As mentioned during the week, to celebrate our new partnership with Juice Plus+, we have a special Round 1 Fitness offer:

  • If you order the Juice Plus+ Premium Pack before Christmas, I will give you ONE-Month FREE gym membership.  It is as simple as that!  Not a member of the gym?  Receive one month FREE on us when you sign up for Juice Plus+.  Already a member?  Receive an additional month at the end of your existing contract at NO COST.  PLUS, to show her support Helen will send you her HOTBody Eating Plan and Recipes pack which is valued at $150.

How much is the Juice Plus+ Premium Pack?  Just $3.90 per day for more than 3kg of 30+ fruits, vegetables and berries.  Does it work?  Well, 18 years of research is your guarantee – have a look here to get all the info you need:  www.round1juiceplus.com .  In case you have more questions, Helen will be in the gym this coming TUESDAY NIGHT (December 18th) from 5:30pm to 7:30pm and again next THURSDAY MORNING (December 20th) from 10am to 10:30am to help answer any other enquiries you might have re what you are eating, what supplements you are taking and (of course) Juice PLUS+.

12-days of Christmas Challenge – How are you going??

Two weeks in and we have our first finisher – Amelia Palfrey really did make it the 12-days of Christmas Challenge…finishing in 12-days.  12 classes and 12 challenges done in just 12-days.  Full-time work (shift work no less), two kids…DONE.  I know that I for one am very impressed.

Me?  I have done 11 classes and 7 challenges so far – with a lot of the ‘bad’ stuff still to come – Bar Bells, Kettlebells and sledgehammers.  It has actually reached the point where I need to get a little bit of a shuffle on with the challenges – after all there are only 7 days left!

Gym Update #1 – Christmas Get Together

Thanks to everyone who made it along to the Christmas bbq this afternoon.  It was really great to see everyone (and their kids) outside of the gym and have a bit of a chat and a relax rather than worrying about nasty things like burpees.  Special thanks have to go to Troy Cukrov (from our 5am/6am sessions and SUPAFRESH) for providing all of the salads and to Jackie Pereira for providing the entertainment!

I would ask that anyone who was there on the day and has a few photos they would like to share upload them to the Round 1 Facebook page HERE so everyone can have a look at the fun.

Gym Update #2 – Sandbags are GO!

There are now 20 or so sandbags (Power Bags) of various weights out the front of the gym – and a whole heap of ‘spare’ sand in the green wheelie bin adjacent to them.  The bags are pretty tough but not indestructible – train hard with them but please treat them with a bit of respect.

Pretty excited about all of the new exercises we will be able to do (http://www.youtube.com/watch?v=KX96kBxBlqY).

Gym Update #3– Updated Class times

Thanks for everyone who supported our timetable changes last week – the beginners option (available at 5pm, 6pm and 8pm Mon-Wed) was pretty quiet but it was good to see a few people transitioning from the ‘regular’ beginners class to try out the earlier timeslots.

The Body Work / Boxing mix on Mon and Wed at 7pm also seemed to run pretty well and giving people to do a boxing class at 7pm (as well as at 4pm, 5pm, 6pm and 8pm…and 5am, 6am, 7am, 9:15am, 12pm and 1pm – man we do a lot of classes) will hopefully make the gym a more inclusive place.

As I mentioned last week, please send any feedback you might have about the timetable changes through to me at mpratt@round1fitness.com.au.

Gym Update #4 – Proposed Christmas Hours

A few people have been asking so here is what I am thinking – closed Christmas Day, Boxing Day and New Years day.  Early close on Christmas eve and New Years eve (4pm class the last one to run each day) – this is based on the fact that we have had less than 6 people attend the 5pm session each of the past two years (and I want to spend some time at home as well).

Day/Date

Hours

Day/Date

Hours

Monday, 24th Dec 6am to 5pm Monday, 31st Dec 6am to 5pm
Tuesday, 25th Dec Closed Tuesday, 1st Jan Closed
Wednesday, 26th Dec Closed Wednesday, 2nd Jan 6am to 9pm
Thursday, 27th Dec 6am to 9pm Thursday, 3rd Jan 6am to 9pm
Friday, 28th Dec 6am to 8pm Friday, 4th Jan 6am to 8pm
Saturday, 29th Dec 7am to 12pm Saturday, 5th Jan 7am to 12pm
Sunday, 30th Dec 8am to 12pm Sunday, 6th Jan 8am to 12pm

Comments/questions about the proposed times?  Send me a note at mpratt@round1fitness.com.au or just catch me next time you are in the gym.

Gym Update #6 – New Timetable cards, PT Cards, TANKS cards

Those with eagle eyes amongst you will have noticed the newly updated timetable has been transferred onto some business card sized flexible plastic cards – these are available on the reception desk.

In more exciting news, there are now specific class cards for TANKS, 30 Minute PT sessions and 60 minute PT sessions.  These look super cool and for those of you who are lugging round different cards (TANKS and PT for example) it will now be a little bit easier to figure out which witch is which.

Facebook Highlights

Lot’s of activity and banter on Facebook  this week…but not too many links.  I promise I will refocus this week and put up one link every single day!

Kneeling Squat Jump:  https://www.youtube.com/watch?v=EJ88m77gl_w

Carlin Isles:  http://www.youtube.com/watch?v=gA5bwqVN5LM

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

Bread, glorious bread.  I really got a lot out of this:

http://www.youtube.com/watch?v=kgUOa2NcF0U

See you in the gym!

Michael.