What ‘Normal People’ eat, Life/Muscle Plan Measurements, Fighter Names

Hi and welcome to another week,

Great week of training last week.  That partner’s session on Tuesday was pretty amazing – there really was no-where to hide…but we sure had a lot of chances to run up and down the street.  I think I counted 13 half-bin runs in the session (one was a penalty I incurred for something or other), but in any case, it was a great session.  I also got through my last TANKS class for a few weeks – with Elie away I need to jump back in and run some sessions on a Wednesday afternoon – and it was great as always.  I don’t get to do a TANKS class every week but it is quite amazing the confidence you gain from getting through one of the sessions – it really does allow you to drive the rest of your training to another level.  If you are a regular Body Worker who has been thinking about giving TANKS a try I would encourage you to book yourself in to a session THIS WEEK!

I mentioned in the blog last week my trip down to Margaret River – when I was down there, I caught up with one of my favourite people and long-time Round 1 trainer, Jason.  For those of you who aren’t aware, Jason left Round 1 to move to Marg’s, and since his move has worked at a brewery and now is the Café Manager at the MR Chocolate Factory…somewhat of a change of life!

Vanessa and I caught up with Jason for a coffee one day – then headed out to see him at work at the Chocolate Factory a couple of days later.  We sat with Jason and had a coffee and some cake – some kind of flourless almond cake or something – all of which led to a conversation about what cakes ‘sold’ versus which ones didn’t.  Basically, Vanessa commented that the cake was great to which Jason told her they were discontinuing it – it simply didn’t sell.

Jason went on to talk about the change he has seen since changing industries – the things he now sees are ‘normal’ behaviour, or rather, behaviour for ‘normal’ people – as opposed to those things he does himself.  He pointed out that no-one buys the flourless almond cake.  After all, why would they buy a flourless almond cake when there is a chocolate Bavarian cheesecake on the menu.  He pointed out that no-one drinks their coffee black – why would they when they could order some kind of large milk based coffee complete with lashings of sugar or flavoured syrup.  He said he was no longer surprised by what people ordered at the café, and that it was great for him as it gave him a real resolve to carefully watch what he himself ate and drank.  He made the observation that whilst there was a small group of people who were ever more diligent in what they ate/drank, the vast majority of people he had seen in his 12-months in Margaret River were very cavalier in their approach to their diet – they either thought it didn’t matter or simply weren’t aware of what they were doing.  Now – I pointed out that most of the people he saw would be on holiday, to which he replied ‘But still, if you are eating cake in the morning, beer and chips for lunch and wine and chips for dinner, what do you think is going to happen?’

I don’t know what the point of this story is really – except to say that if you are training your bum off in the gym but continuing to eat/drink whatever you want, well, you are not going to get results.  I know I have said this over and over, but you can’t out-train a bad diet – you just can’t.  And when you are trying to lose weight or tone-up or whatever it is, little things matter and big things matter.  Food quantities matter.  They do.  Food choices matter.  They do.  Sugar matters – and this means artificial sweeteners as well.  Get foods that have sugar added to them out of your diet – yes, this means cool drinks and ice-coffees and all of those such things as well.  You can’t drink alcohol every day – you just can’t.  More than a couple of drinks, a couple of times a week is going to be bad news.

The life plan people – and there are a heap of them – will tell you how much better they feel when they are strictly following the diet plan laid out for them.  They feel better, so they can train better.  And because they are training better, they find themselves improving in the gym – which means bigger weights and more reps – which means better results which means more confidence…which encourages them to really focus in on their diet.  And the circle starts all over again.

None of this is to say that you shouldn’t ‘enjoy life’ – you absolutely should.  And having an icecream with the kids every now and then or a couple of drinks with friends on the weekend are things you should both look forward too AND enjoy.  But like the cookie monster says, cookies are a sometimes food.  Make GOOD decisions.  Cheat on your diet when you have PLANNED to cheat.  Cheat on your diet when you have a REASON to cheat.  But if you make hazelnut latte’s and choc-chip muffins part of your daily life, it isn’t going to matter if you go to the gym 7-days a week – you are not going to get the results you are chasing.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan…It’s Measuring TIME!

We are up to Month 2, Week 5 of the plan…which means that it is measuring time.  Times will be a bit restricted this week – due to Elie being away in Canada I will not be able to do measurements on Sunday (as I will be running classes).  I will therefore doing measurements on Thursday and Friday nights between 4:30pm and 7:30pm.  If you come in outside of those hours you can ask to be scanned but please don’t be too offended if the answer is ‘NO’…I don’t mean to be difficult but sometimes there is a really long to-do list and – as I am sure you can all appreciate from your own work environments – stopping and restarting work on the same task several times is not exactly the most productive way to do things.

That said, if we can ‘sneak you in’ before or after a class sometime from Wednesday onwards, I would be more than happy to try and do so…it keeps waiting times to a minimum during the Thurs/Fri timeslots.

Gym Update #2 – Gym Refurb Project

Obviously all of our new signs went up last week – ‘Gym Rules’, ‘Class Summary’, ‘Rules for Coaching’ and ‘Philosophy’.  Lot’s of great stuff there and hopefully it all covers not just what we want to provide but what you guys are looking to get from your gym.  If you have any comments/feedback about the signs – including the messages therein – I would love to hear about them…email to mpratt@round1fitness.com.au

Gym Update #3 – Starting Strength

OK.  I will be sending a new email to everyone who has registered interest in either ‘Starting Strength’ or ‘Comp Squad’ in the next couple of days.  The summation of the email will be that initially we will be looking at the following times for the sessions:

Starting Strength:  5:45pm Tuesday, 5:45pm Thursday and 8am Saturday (pretty much as it is today).

Comp Squad:  8pm Monday, 8pm Wednesday and 7pm Friday.

The idea of running morning classes is still there, however there has not been too much interest expressed and putting on additional staff for sessions with no clients is not too inspiring…these will always be niche services for us – if it is really something you are desperate to do in the mornings then getting together with some like-minded people and arranging some small group PT sessions at a time that suits YOU remains an option.

Do we want to offer these pathway sessions to our clients?  Absolutely.  But the Boxing for Fitness (including B+ Boxing and 1-minute rounds) and Body Work sessions will continue to be our priority.

As with last week, please send me an email entitled ‘Starting Strength’ or ‘Comp Squad’ to info@round1fitness.com.au if you are interested in either of the new classes…

Gym Update #4 – Backpacks have arrived, Gloves on the way

Our backpacks/sling bags were temporarily out of stock – but are back in stock now.  If you have missed out on one as part of your membership, make sure you get your name ticked off at reception and grab your bag.

We have a heap of new gloves on the way as well – bag mitts AND leather gloves.  These will be the same basic template as the current ones but with a slightly new design feature…they do look cool!  Should be in stock in the next week or so!

Gym Update #5 – October Mini Challenge

Last week of the mini-challenge – 3 more classes/circuits to get through.  It has been a great challenge for me this month – finishing a class then finding the will to spend 10 minutes or so swinging a kettlebell around has been a great way to boost my strength and fitness….and mental strength.  There are days when I have not wanted to do it – but it sure feels good to get it finished!  A reminder of the circuit in case anyone wants to give it a try:

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  The white board is up and ready to go – if you missed week 1, no matter.  Jump in on week 2.  I have been completing the workouts and it is a great little boost to your week!

Gym Update #6 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

Bit of fun this week.  Type your name into this site and it will give you a ‘Fighters Nick-Name’.  For example, Lloyd becomes “Lloyd ‘Bean Stalk’ Rogerson”, Sean becomes “Sean ‘Smash and Grab’ O’Neill”, Zara “Zara ‘The Chennai Chainsaw’ Used”, Elie “Elie ‘Ton Notch’ Griege” and Lils “Leila ‘Lojack’ Woolmer”.

If you re-click the generate button it will give you a new nickname.  I would love for everyone to share their nicknames on the Round 1 Facebook group if you can…

http://www.bleedingmedia.com/fighter_name_generator.php

See you in the gym!

Michael.