Your workout, your result! Membership SUPER Special

Hi and welcome to another week,

Big thanks to the morning crew this past week.  It has been pretty damn cold and tough to get out of bed – but having so many of you guys waiting at the gym door raring to go when I arrive has gone a long way towards getting (and keeping) me in a positive mood for the remainder of the day.  I think we even had seventeen (17) people at the 5am session on Wednesday which is great – you guys are completely insane (or maybe just dedicated!) but it sure helps get me up when the alarm goes off!

Speaking of alarms going off, I have been receiving a lot of emails from people lately asking about the gym – and more specifically asking for advice on how to get started, what to do, what to eat, what not to eat and altogether how to go about ‘it’.  I am not sure what has triggered so many messages in July, but somehow it has gone from 1-2 each week to 10+ each week!

With people who train with us, this stuff becomes a bit easier but when it comes to potential clients I try to walk a bit of a fine line in my replies – I want to try and help but I hate giving people who I don’t know very well ‘advice’.  For one thing, no-one wants to be told how to suck eggs – and the answers to all their questions are available on 17.3 million websites, many of which don’t just disagree with one another but outright contradict one another and if they are asking me then they are no doubt reading them and why ADD to the confusion?

So what is the answer?  How do you get started on a journey to weight loss AND fitness?  Is there a solution?  And more to the point, how can those of us who have been slogging it out at R1F for a few years now continue to improve and involve?  I mean, we change the circuit every day, and continue to add new exercises but I think there are a lot of us who just ‘know’ how to manage ourselves around a 45minute circuit pretty well by now…are we still improving?  Well – that is an interesting question and one well worth asking of yourself.

I think everyone who goes to Round 1 knows that I believe that interval training should be the basis of everyone’s fitness routine (though sport specific training is critical for improved sports performance), that I believe it is smart to supplement that routine of interval training with some functional lifting to build ‘real’ strength (because being ‘strong’ is ultimately what will stop you getting ‘old’), and that when it comes to diet if you simply cut out ALL products with added sugar from your diet and watch your portion sizes that is an awesome start – and if you want to cut out all grains and dairy as well then that is an even better plan.

Most of all though – and I might be channelling my inner Sean O’Neill here – I believe that the time you spend in the gym is pretty much the only time each day where you are in complete control of the outcome.  If you want a good result for yourself, work hard.  That is it.  There is no reliance on anyone else – in fact, what they are doing is completely irrelevant.  This is the reason why I laugh when someone seems upset that another member of the class didn’t do their ‘ten’ reps (or whatever the number is.  Why is what they are doing important to you?  It simply doesn’t matter.  The workout is yours and the result is yours.  Train HARD!

See you at Round 1,

Michael.

Gym Update #1 – 3 Month Membership SUPER Special

We have a SUPER membership special for THIS WEEK ONLY.

From Monday July 15th until Sunday July 21st you can get a 3-month membership for just $200.  That is $50 or 20% OFF the normal price.

So – if you have been living from ’10-round pass to 10-round pass’ have a think about joining the gym.  No need to book for classes, full access to all the gym equipment AND unlimited group classes (excluding TANKS) for 3-months.

Anything else?  Only one per person.  We aren’t offering Direct Debit with this package – it isn’t worth setting up for a One-Week special!  If you have an existing membership though you can use this special to tack 3-months on to the end of your current contract if you like.

If you want to grab one of these packages, please call the gym on 9414 1141 and we can process the whole thing over the phone or simply chat to the reception crew next time you are in!

Gym Update #2 – New Equipment on the way

Following the arrival of the new barbells last week, a new equipment order is on the way this week:

4kg kettlebells (available in ‘pro-style’ for the first time).

6kg kettlebells (available in ‘pro-style’ for the first time).

Additional 6kg and 12kg deadballs.

Two (2) x 4m climbing ropes.

Why did we get all this stuff?

Unfortunately our deadballs keep splitting – please make sure that when you are ‘slamming’ them you do so on the rubber and NOT on the carpet.   The carpet is basically just concrete at the end of the day and the deadballs are not lasting as long as they should (and they are expensive!).

With the kettlebells, now that they are available in the same size bell as the others we have grabbed four (4) in each size.  If there is enough call for these light ones, we will get in some more.  Hopefully these will help newbies get there form correct before moving up to the 8kg and 12kg bells which will provide the conditioning benefits we are looking for.

The climbing ropes will only be for use in TANKS, PT and ‘outside of classes’ at this time.  We will be hitching them to the chin-up bar so if you want to have a go (start in a seated position) then grab hold and give it a go.  For anyone who has experienced it, climbing a rope is a LOT harder than doing a chin-up and whilst we will continue to do some chin-ups in the boxing classes it really is not realistic to do rope climbs in those sessions.

Gym Update #3 – Start Getting Ready for the ‘Golden Gloves’ Challenge

The next Round 1 challenge – ‘Golden Gloves’ – will be starting on August 1st.  Last week I leaked out that to complete the challenge you will need to complete 20 BOXING classes during the month of August.  These have to be ‘BOXING for FITNESS’ OR ‘Beginners’ classes – Body Work and TANKS (and PT) don’t count for this challenge!!!

The second part of the challenge – and this is in support of our City to Surfers, our Mudd Rushers, our Tough Mudders…you must also complete three (3) sessions of ‘ROAD WORK’ every week.  What does this mean?  Well, ‘Road Work’ in boxing parlance is ‘running’ – basically, slow, steady running done once per day as a means of basic conditioning and weight management.  Well – we aren’t going to do it every day – but 3 times per week we ARE going to hit the ‘ROAD’ (treadmill is acceptable!) and run at a slow, steady pace for at least 15 minutes.

There is one more challenge detail to come and it will be revealed in the blog next week.

Remember, this challenge has a special incentive – the ‘winners’ will each receive a pair of ‘GOLDEN’ Round 1 Fitness Bag Mitts.

Gym Update #4 – Round 1 Fitness Dream-team and Footy Tipping

Rightio.  Another disappointing result for me in DreamTeam this week.  With that said, I was actually quite happy with my score (cracking 2000 points with 21 players due to a couple of late team changes) and was simply beaten by a better squad (well done to Aaron).  Our league continues to be a strong one – ranked in the top 10% of all competitions – and this week we had 11 teams above 2000 points and 4 above 2200…great work to all involved.

Over at the tipping disaster zone, there were quite a few scores of ‘9’ this weekend – with Amanda Dixon, Paul O’Connor and whoever out of Dave and Vanessa Wilson takes responsibility for the tips getting a perfect score.  Ray Humm was the most impressive result of all though – tipping all 9 AND correctly guessing the margin for the Friday night game!  Pretty amazing mate.

Facebook Highlights

Some more great links on Facebook this week:

Intermittent Fasting:  http://www.youtube.com/watch?v=pVZNwPd3Drs

Snatch:  http://www.catalystathletics.com/blog/blog.php?blogID=1792

Circus:  http://au.news.yahoo.com/thewest/a/-/breaking/17923182/young-circus-stars-head-to-los-angeles/

Knee pain:  http://www.youtube.com/watch?v=jpYhiqz06tU

Girls workout:  http://www.youtube.com/watch?v=Gz9hYTZpSDo

Front squat with tight wrists:  http://www.youtube.com/watch?v=H1eOVrJIQpQ

Link of the week

Flexibility without stretching???  Tell me MORE!

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

See you in the gym!

Michael.