Healthy Holiday Plan, Join Perkville (it’s really good), Christmas Hours

Hi and welcome to another week,

WOW – what a tough week of training.  Somehow I managed to get through 7 classes in 6 days – all in honour of the 12-days of Christmas challenge of course…including three of the new Body Work classes and one No-Rules session.  One of the boxing sessions I did sneak in was the ‘escalating’ body-weight session last Monday (otherwise known as the hardest session in the history of the world).  No wonder I was shattered by the time Saturday came around.  The sessions have been great though – and I really do need the work, and there is no way I would choose to do things like double kettlebell front squats or 500m rowing intervals, so it is just as well that these things come up in the plans.  After all, if we only did things that we liked to do then I would simply sit on the lounge chair, watch football replays and eat M&M’s…not a lot of good would come from that!

I wanted to talk this week about managing your diet and training over Christmas – a lot of people are in real ‘wind-down’ mode at the moment with work finishing up this coming Friday…if that is you – whether you are having a few days off or a few weeks – hopefully you will find a helpful hint (or even two) somewhere in the ramblings below.

First up – decide what your supplementation plan is going to be and STICK TO IT.  For me, it means having my Fish Oil each morning first thing.  It reminds me that I have a bit of a health and fitness plan ‘first thing’ and I find that everything is connected…somehow, starting the day with the right ‘thought’ gets me on track for the day ahead.  I try to follow my fish oil with a decent breakfast (some protein, some veggies – this usually translates into a couple of eggs, a slice of bacon, some mushrooms and some spinach) and I am on my way for the day ahead.

Secondly, it is a good plan to have a plan to TRAIN.  If you are away or on holidays, be smart and do your exercise straight up.  If you are around Round 1 way, then doing the 7am class (you get a bit of a sleep-in before it, you still have a full-day after it) might be a good plan.  If you are ‘away’ (or maybe the gym is closed?) then do something simple – do your stretches, skip your rope for 5 minutes – run through a circuit of lunges, squats, burpees, push-ups and mountain climbers (and some fence pulls if you have access to a fence or some rings), maybe 20 reps, 15 reps, 10 reps, 5 reps? – skip for 5 minutes, stretch down…done!  Now I know you have just looked at that and thought ‘that isn’t much’, but believe me, it is more than you think reading it and just pushing yourself through a little circuit like that for 15-20minutes will make your body feel good and put you in the perfect frame of mind for the rest of the day.  Like I said, everything is connected and if you continue to do just a ‘little bit’ of exercise, you will be amazed at the impact that has on your FOOD!

Third is food (and drinks).  Keep a water bottle handy all the time – and use it.  Drink from it.  If you are drinking regularly you wont feel that urge to hang off the door of the fridge looking for something to eat!  When you do eat – be a little bit relaxed but also understand that it is better to have a ‘little taste’ of everything than gorge on one thing.  Try ALL of the deserts on offer – why not?  But no need to have a full serve of every one – just enjoy a bite or two.  And there really is no way to sit there and eat potato chips or cracker biscuits or whatever else – stick to good, clean food…your body will thank you for it.  And when it comes to alcohol, definitely relax and enjoy yourself – but I find that a good guide is ‘the next day effect’.  If you have drunk so much that you are feeling the impact the next day, well, you have probably had one (or two) too many.  Relax, enjoy yourself and be social – but keep things in moderation and you will have a great day the next day as well.

Last of all is sleep.  You just can’t burn the candle at both ends on holiday – you can’t be up late and expect to bounce out of bed and enjoy a full day the next day.  If you are away from home, then understand that your sleep probably wont be as good as if you were at home…when your sleep isn’t great, you need to respond with some really good nutrition and a stretching session.  Do yourself a favour – when you leave home, put your foam roller in your luggage, put your massage ball in your luggage.  If you don’t have a great nights rest, when you get up be sure to have a stretch and a roll – give yourself a real chance to feel better.

Whatever happens, stay connected to your training when you are on holidays – have a plan and stick too it.  Keep taking your fish-oil (and your creatine if you have evolved that far!), eat a good breakfast, do a little bit of exercise, drink a heap of water and – if you cant get a good nights sleep – stretch and recover the next day.  You might not return from your holidays in BETTER shape than when you left, but there is no need to be worse!

See you in the gym.

Michael.

P.S.  I had two conversations with long-term members this week who haven’t joined our Perkville program.  If that is you, then please (please) go down to ‘Gym Update #4’ and sign yourself up.  It doesn’t cost a single cent, every time you come to the gym or pay for your membership you get points…and you can use those points to buy Body Scans, PT, Tanks Classes, protein, boxing gloves…whatever you want really.  Scroll down, read up and sign up.

Gym Update #1 – December ’12 Days of Christmas’ Challenge is here!

The challenge is ON and we are two weeks in.  There are still 10 days to go until the 24th – remember you are allowed 3x ‘double-sessions’ (2 classes in one day) so you DO have time to get it done.  Don’t give up – refocus and get to the end.  If you have fallen behind, go back to your plan – you might need to squeeze in a weekend class or two but most sporting commitments are over until the new year so no problem there.  You CAN make it.

A reminder that the video for the circuit can be found on our YouTube Channel – https://www.youtube.com/channel/UCk0rPGfBb0Hso5traupLg8w.

When you get to that page, you should click ‘subscribe’ so you get notified each time we put up a new ‘technique’ video but if you want to link directly to the video, it is here:  https://www.youtube.com/watch?v=w_2wvhZLRdc.

Gym Update #2 – Christmas Hours and Gym Refurb

Our artificial grass supplier is back and working and now it is back to us.  My current plan is to get it delivered immediately before Christmas and install it when the gym is closed…which moves us to the opening hours:

Normal opening hours up until the 23rd of December (Tuesday).

24th December:  Open until 2pm – Normal Classes until then.  **Tanks will run at 10am for anyone interested.

25th and 26th we will be closed.  Now I know I ran three (3) classes last year on Boxing day, but that is shaping as the day to install the artificial Turf.

27th (Saturday):  Normal classes resume until December 31st.

31st December (Wednesday):  Last class at 4pm – Gym will close at 5pm.

1st January (Thursday): Closed.

2nd January:  Back to normal.

Gym Update #3 – Spartan Up

There is a Spartan Event – a sprint race (7kms, 20 obstacles) coming up next April 18th.  This has never really been my thing but I just have an idea that – given the 7km distance – we could get 200 Round 1’ers signed up and ready to race in the event…I was thinking we might arrange t-shirts, a ‘special’ Sunday morning training squad (to help everyone get through the running) and who only knows what else!  Now – a heap of people have noted on Facebook that they are keen – awesome.  If you want to save $45 on registration, then you have to do it THIS WEEK!!!  Go to:

http://spartanrace.com.au/event/perth-sprint-18-april-2015

Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category.  The team password is ‘speedball’.

Email info@round1fitness.com.au if you have registered so I can try and keep track of things!

Gym Update #4– 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

First link this week is our new video – core extension exercises.  Check it out HERE:  https://www.youtube.com/watch?v=9LsI0Ru0RNk

Great article from Breaking Muscle about the issues you might be causing with all of that lower back stretching!

http://breakingmuscle.com/mobility-recovery/why-your-approach-to-fixing-your-low-back-is-making-it-worse

Michael.