Plan your sessions, February Challenge, Life Plan month #2

Hi and welcome to another week,

Was great to be back in the gym last week – and despite my ramblings last week about how ‘easy’ it can be to train independently there is no doubt the convenience of showing up at the gym and being ‘told’ exactly what to do – and encouraged to do it just a little bit ‘better’ – simply cannot be beaten.  I did four classes in my first week back (and will do one today) and really enjoyed every moment of them.  The banter with the trainers and other gym members is a lot of fun as well – sometimes I find it a little easier to push just a little harder when I am in what feels like a supportive environment…hopefully Round 1 is a supportive environment for each of you!

There is a bit going on in the gym at the moment – we have the ‘Life Plan’ up and running and about to enter it’s second month, and to add to that we now have the February Challenge also kicking off (25 classes in the month) – and we have people doing one, two or none of these all over the place.  Whilst I would encourage everyone out there who is particularly ‘goal’ orientated to jump on board with one of them, please keep in mind that there is nothing wrong with doing a couple of classes – and maybe, just maybe, adding some extra weights/cardio once or twice each week.  That is perfectly OK – not everyone HAS to be involved in the challenges to be ‘part’ of the gym.  We all have different focuses – and different time constraints – and therefore we are all on our own journeys.  If you need some help with goals and focus but feel the challenges aren’t for you – the trainers and myself are still here to help.  Just take the time to have a chat next time you are in the gym.

What else this week?  Not too much really.  Like everyone else I guess I am preparing for the kids going back to school – and the interruptions to each day related to drop-off, pick-up etc.  I guess this means I am preparing for the return of normality!  I have been really impressed with how many people have been able to ‘keep up’ their training (and diets by the look of everyone!) throughout January with all its public holidays and summer social commitments, but for many of us the return of school means yet another ‘move’ of the goal-posts which can mean another change of training times and being bumped off course yet again!  As creatures of habit, I think it is important that every time we experience a change of circumstances we take the time to reassess the implications of that – does the after-school tennis program mean the 6pm class on Tuesday is now out of the question?  If so, does that mean moving from Tuesday / Thursday to Wednesday / Friday?  Or does it mean moving to 6am instead?  What is the plan to move forward.

What I find from a gym perspective is a single public holiday will knock 10% off our class numbers for around-about two weeks…so one interruption to everyone’s days will cost one person in ten 3-4 sessions on average. Why?  I guess because everyone normally trains at the same time each week, for some people missing their regular Monday session due to the holiday can often throw you out of kilter such that you also miss Wednesday as well…What I can’t account for is what the cost of these ‘other’ type of schedule changes has on everyone (like the one this week with school going back).  I guess the real question is what impact do they have on you?

Now – I try (as hard as I can) to keep your training and diet focus in the front of mind by spending a few hours every Sunday knocking this blog up, by posting links on Facebook throughout the week and (hopefully) by scheduling interesting/ever changing training sessions – and by doing things like scheduling class-based ‘challenges’ when I think people are most at risk of being bumped off course!  BUT what I can’t do is fill the gaps created by ‘changes in circumstance’.  I can remind you to think about it – but the work and planning needs to be done by each of you guys.

Given all of that, if – like me – your circumstances are just about to ‘change’, spending five (5) minutes looking at your calendar – working out when you will/wont be able to train and being sure to set yourself a ‘contingency’ session (you know, the Sunday morning class you will get too when life gets in the way earlier in the week) really is time well spent.

See you at Round 1,

Michael.

Gym Update #1 – January Special is OVER

Thanks to everyone who supported our fantastic January Special – take up one of our new ‘Unlimited’ memberships (Unlimited classes + gym, Cancel Anytime, $70 / month) and have the joining fee waived.  Unfortunately this special is now OVER (sorry if you missed out)…but I just wanted to let all of you people who are already members of the gym that when your current contract expires you can always ‘change over’ to an ‘Unlimited’ membership without paying the joining fee – after all, if you are already a member why would we charge you to ‘JOIN’ the gym.

The joining fee was introduced so that we could simplify what was becoming a ridiculous number of membership options (1-month, 3 months, 6 months, 12-months, Super etc) and retain a consistent price point.  Our best value package remains the 12-month contract – $65 per month and it includes a backpack, gloves, wraps and towel – but it is a fixed term contract…any questions or queries or complaints about all of this – please let me know – mpratt@round1fitness.com.au.

Gym Update #2 – February Challenge is GO-GO-GO

Our first ‘Get it Done’ challenge for a little while is underway…the rules are really, really simple.  Complete 25 classes within the month of Feb and you will earn yourself a ‘Get it Done’ T-shirt.  Remember, these shirts have never and WILL NEVER be offered for sale…those people who you see wearing them have EARNED THEM in the gym.

25 Classes in Feb. Tanks counts.  Starting Strength counts.  Beginners counts.  B-Plus counts.  Body Work counts.  Boxing counts.  Every group session on the timetable counts towards your total – do the session, get the form signed, get your t-shirt…feel proud of yourself!  You can Get it Done.

Gym Update #3 – New Equipment is HERE!!

Two (2) new Concept II rowers arrived in the gym on Thursday – bringing our total of rowers up to eight (8).  This means we can finally utilise dedicated rowing stations within our group sessions (something we have been targeting for some time now).

Early days I know but between the new rowers and bumper plates our reinvestment in the gym has totalled over $5000 already this year…and it is only the 2nd of Feb.  Can’t wait for you all to see where we are going next!

Gym Update #4 – 6-Month Life Plan

‘Month 2’ is just around the corner – and all of the Life Plan participants should have received the new rules (which start on February 10th) by now.  Remember also, that this is measuring week and if you want to get sized up you can do it anytime between 4pm and 7pm from Tues-Fri this week…you may need to be a little patient (as we discovered with the month one measurements) however hopefully spreading the load over 4 days makes things a little easier to manage!

The new rules – for anyone who is interested  – are as follows:

  • Two (2) group training sessions per week
  • One (1) 30-minute walk/stretch per week
  • No SWEETS!  (And this means Lollies, chocolate, icecream or donuts/biscuits/cakes) Monday to Friday
  • No COOL DRINK – And this includes the ‘DIET’ versions – Monday to Friday.
  • No bread – At ALL!  (Well, free eating days I guess)
  • Five (5) alcohol free days each week – and only two (2) drinks allowed on the other days.
  • Two (and ONLY 2) days during the month when you can eat/drink outside of the ‘rules’.

Good luck everyone – and for anyone who wants to jump on board, it is not too late!

Gym Update #5 – Parking on TUESDAY MORNINGS

Tuesday is ‘Bin Day’ on Hammond Road – and on two of the last three weeks several of our neighbours have complained that their bins have not been emptied due to all of the cars parked on the western side (closest to the gym) of Hammond Rd.

As such, can I please ask that if you are at the gym in the morning on Tuesday – 5am, 6am or 7am class – that you park in the carpark or on the EASTERN SIDE (facing south) of the street…this might mean a little bit of a longer walk (I mean, you would have to cross the road at the very least!) but the implications of not doing it could impact our parking options seven (7) days a week rather than just ONE!

Leigh Moore, Charity Bike Ride

Long-term member Leigh Moore from Harcourts Blue is about to embark on a charity bike ride from Geraldton to Busselton.  If you are able to support Leigh and Telethon then all the details are below!

  • 650km bike ride from Geraldton to Busselton over 5 days
  • April 13th to April 17th
  • 3 riders, including myself
  • 6 support crew
  • Raising money for the Telethon Adventurers, a group of amazing people who raise money, through adventure (climbing mountains, bike rides, Kokoda Track etc), for research into the cause and cures of childhood cancers
  • We’re being matched by Kerry Stokes, $ for $ everything we raise. Everything we raise helps the sick kids at Princess Margaret Hospital via Telethon.

You can donate by going to this site: www.western.harcourts.com.au/Home/Foundation-Cycle/58829 . You will have to print off the form, fill it out and send it back.

Facebook Highlights

Busy FACEBOOK week this week – if you missed any of the links, here they are:

Paleo eating:  http://www.telegraph.co.uk/women/womens-health/10586465/The-paleo-diet-can-it-really-be-good-for-you.html

Sweet potato and Apple muffins:  http://www.threedietsonedinner.com/2014/01/sweet-potato-apple-muffins-best-paleo.html?m=1

Venus and Serena:  http://www.youtube.com/watch?feature=youtu.be&v=6lzg9tJwItI&desktop_uri=%2Fwatch%3Fv%3D6lzg9tJwItI%26feature%3Dyoutu.be&app=desktop

Erin Cafaro:  http://paleocon.com/erincafaro/

46kg girl, 170kg Squat:  https://www.facebook.com/photo.php?v=10152060563632605

Strength before conditioning:  http://www.t-nation.com/free_online_article/most_recent/conditioning_is_a_sham

Squat technique:  http://www.catalystathletics.com/articles/article.php?articleID=1826

Gut health = Mental health:  http://mobile.theverge.com/2013/8/21/4595712/gut-feelings-the-future-of-psychiatry-may-be-inside-your-stomach

Enjoy!

Link of the week

Something I am asked about a lot – how can I control my ‘hunger’.  This interview might help:

http://evidencemag.com/hunger-control-podcast/

See you in the gym!

Michael.