Positive mindset for positive results, February Challenge ‘Finishers’, Torsonator drills

Hi and welcome to another week,

Great classes again last week.  That Body Work session – except for the hated Man Makers of course (21?  What was I thinking with that!) – was a really good session.  It was challenging, fast paced and achievable.  The Wednesday Boxing session – featuring the 5 – 10 – 15 (Pushups, Situps, Squats) in the last 30 seconds of each round was challenging, fast paced, and – by design – NOT achievable.  I found it really interesting to see the way everyone reacted to the challenge on Tuesday – some people pushing harder (and harder) to try and make it before the bell, others completely giving up and simply taking their sweet time on the basis that they would ‘never make it anyway’…of course this meant missing out on more and more of the ‘next’ round, but rather than focus on what could be done the entire focus became what “couldn’t” be achieved and how many people they could tell that it “couldn’t” be done.  I have to say, I just don’t understand this.

Whatever it is you are doing, you just have to find a way – some way – to enjoy it.  You need to get your ‘head space’ or ‘self talk’ or whatever it is you want to call those voices in your head that determine your attitude ‘RIGHT’.  So you couldn’t finish in 30 seconds?  Big Deal.  First off, the next station is not going to disappear in a puff of smoke when the bell goes…so no need to stress – you aren’t missing out on anything.  Secondly, maybe focus on doing ‘PERFECT’ reps rather than the bell (‘My chest will touch the ground on EVERY pushup’), or start a count down (in your head) when the bell goes to see if you can complete the reps faster than the time before…or whatever.  Be POSITIVE about the task you have been set and get everything you can out of it – don’t stress and complain that things are ‘impossible’ – the only impact that has is to drag you into a downward “I DON’T CARE” spiral (and maybe even take the person next to you down with you).

Being positive in the gym – and this doesn’t mean you have to be ‘happy’ – will really help you get through each session…and it helps when it comes to the dinner table as well.  Those people doing the ‘6-month Life Plan’ have gotten through a couple of challenges so far (bread, sweets) and are about to be hit by a couple more (pasta, breakfast cereal).  You could look at this and say “I eat pasta twice a week – it is quick and easy.  The kids like it.  What am I going to do?”  Or maybe take the alternative approach which is to start looking at three (3) or four (4) recipes you might want to try in the next fortnight, plan out when you will have them, make sure the ingredients are ‘on hand’ and start talking to the family about these ‘NEW’ meals so rather than thinking about what they are ‘missing out on’ they start looking forward to ‘the replacement’.

If you are going to ‘make it’ – and this means different things to different people (weight, body composition, activity levels etc) but assume it means achieving a change in your diet and lifestyle that results in a fitter and healthier body – then it really is about longevity and consistency.  And you cannot have either of those unless you are positive about what you are doing and positive about what you have achieved.  Get your self talk ‘RIGHT’ – focus on what you have done and the ways in which you have improved rather than thinking about what you couldn’t do today (or what you STILL can’t do).

See you at Round 1,

Michael.

Gym Update #1 – February Challenge – LAST WEEK

The February challenge is nearly OVER!!!

I am excited to say that the following people managed to successfully complete 25 sessions (and more in some cases) in 25 days:

Jess Hughes, Sharon Behsman, Jane Tram, Jo Brown, Ky Stevens, Blythe Moore, Paul Tan, Kirei Beckhurst, Susan Carroll, Nada Turnbull, Jac Develter and Mel Reid.

Now – I actually suspect that there are a few more than that but those are the names on the wall right now…each of you guys will be entitled to a ‘Get it Done’ t-shirt and I am pretty excited to be giving some out.  Please let me (or someone!) know your size when you are next in the gym and we will try to co-ordinate the ‘handing out the shirts’ process.

Gym Update #2 – 6-Month Life Plan

We have ONE MORE WEEK of the Month 2 rules to follow – which means ONE MORE WEEK of this::

  • 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’.

At this stage we will be measuring this coming Friday night (4pm to 7pm) and Sunday morning (8am to 10am)…and that is it.  You cannot be weighed and measured AFTER you have trained – you will be all sweaty which prevents the skin-fold calipers from properly gripping your skin AND you probably will have a bit of a ‘pump’ happening as blood fills your muscles post workout…please also wear appropriate clothes to be measured…no dresses PLEASE.

The new sheets will be available from the gym/via Facebook on Friday.

Gym Update #3 – New Equipment on the way

Another reminder about the KrankCycle that is on the way – here is a repeat of the link I sent you all last week!  http://www.youtube.com/watch?v=T_9cFfVv18A

You would have also read last week about the work in the work going on around some climbing ropes, rings etc.  Well, I have had a couple of requests for more info and the answer is I really don’t have too much I can share…the main issue is in the hands of the Insurance Company – but if you are looking for more info about what might happen check out the Acromat page here:  www.acromat.com.au.

Gym Update #4 – 12-month Memberships:  Bags

If you are missing a bag from your 12-month membership pack – well, they are here now.  Please just ask at reception next time you are in and we will happily hand one over!  There are still a heap of names on the list for bags so please do take the time to see us next time you are in!

Facebook Highlights

There sure were a lot of links put up on our FACEBOOK site in the past week – if you missed them, here they are:

Join our footy tipping contest:  http://www.footytips.com.au/competitions/?ff=settings&competitionid=189152&password=speedball

Squat disfunction problems and how to fix them:  http://breakingmuscle.com/mobility-recovery/squats-and-hip-dysfuction-2-common-problems-and-how-to-fix-them

LA to Boston (on foot!):  http://www.runnersworld.com/runners-stories/record-quest-la-to-boston

WA Fresh Delivered – Organics:  http://www.wafresh.com.au/categories/#/?_=1&filter.categories_hierarchy=Certified%20Organic&page=1

Fermented foods:  http://www.jphysiolanthropol.com/content/pdf/1880-6805-33-2.pdf

Heavy (heavy, heavy) skipping rope:  http://www.youtube.com/watch?v=ztw1P-kEO44&list=TLRpWd01_ujpaqfYm2-qRJK_sV9zZauY1C

Combining lifting + circuit training:  http://www.youtube.com/watch?v=jrepifjUQy0&feature=em-subs_digest

Enjoy!

Link of the week

If you have five minutes before a class, we have a torsonator that you can use to do this workout:

http://www.youtube.com/watch?v=f-c1CcDbx-A

See you in the gym!

Michael.