30 minute workout, New Staff, Speed Ball

Hi and welcome to another week,

Very hard week of sessions last week – had a few ‘regulars’ actually missing days because of sore shoulders (from Monday) or Abs (from Tuesday) or ‘my whole body aches’ from Wednesday.  Don’t forget that if you want to keep training every day and just feel too sore to get through a class, a brisk 20-minutes on the treadmill/cross trainer/summit trainer might be just the thing you need to get the blood flowing and prevent one day of soreness from impacting your entire training plan for the week.

This sort of attitude also applies to other aspects of your training plan.  Can’t spare the full 50minutes to get a class in?  Fine – nothing is stopping you from doing 30-minutes (flat out of course) then heading off to meet your other commitments (please let the trainer know at the start though!).  Class times don’t quite fit in with your plans for the day?  Fine – the gym is open ALL day…come in, start the timer and get started.  Or hit the weights room.  Or the treadmill.  It is really easy to let the ‘little voice’ that is continually telling you there isn’t enough time to fit it all in to take charge – the reality is there is always enough time to train…there just might not be quite enough time to do exactly what you had hoped to do – but there will be time to do something.

30 Minute workout

  • Warm-up:  2 x 2 minute rounds skipping (or treadmill, or bike)
  • 1 x 2 minute round on Floor to Ceiling Ball
  • 2 x 2 minute round on Heavy Bag.  10 seconds easy, 20 seconds KO punches.
  • 1 x 2 minute round with a Barbell – 10 Military Press / 10 Pushup rotation.
  • 1 x 2 minute round on Speed Ball
  • 2 x 2 minute round on Light Bag.  10 seconds easy, 20 seconds fast punches.
  • 1 x 2 minute round with Ab Wheel.
  • 2 x 2 minute rounds on Bike.  Gear 14 @120 / Gear 16 @100 / Gear 18 @80 / Gear 20 @60.
  • 2 x 2 minute round on Heavy Bag.  10 seconds easy, 20 seconds KO punches.
  • 1 x 2 minute round:  Bridge.

I am sure you could quickly come up with your own 30-minute plan!

Membership

As most people know – memberships include unlimited classes and full access to the gym and cardio gear.  Unlike many other clubs, our memberships do NOT automatically renew and when they expire you will need to indicate whether you want to revert to ‘casual’ status or if you want to renew your membership.  I am usually pretty relaxed about this and allow people to keep training whilst they sort out what they want to do, but please don’t take this generosity too far as the impact will be felt by all gym users – a policy will have to be implemented that if you are not financial then you cannot use the gym.

Now, that is not the sort of business that I want to run so please be honest/fair and reasonable when talking with me about your intentions…if you are not going to renew, that is fine – but please don’t try to get a couple of weeks of free training in before you either re-sign with Round 1 or disappear forever.  Just be up front and honest and allow the current ‘relaxed’ policy to be extended to all gym users.

Gym Update #1

A few staff movements recently (as I am sure most people have noticed)!  In the past 6-weeks study commitments have forced two of our original staff – Nicole and Stacey – to leave Round 1 (in the short-term at least).  Nicole has headed up to Broome as an internship for her Nursing studies, and Stacey is up in Jigalong completing a teaching prac…

So – Shanae started with us a few weeks ago and has now settled into what will be her regular Tuesday/Wednesday nights, and now Brooke has started this week and will be working on Thursday nights/Saturday mornings.  Please make the girls welcome (and remember – you need to tell them your NAME when you check in as they don’t know everyone…yet!)

My footy commitments are set for the next couple of months now as the state program is now in full swing.  This means the trainers calendar (right at the moment) looks a bit like this:

 

6am-8am

8am-3pm 3pm-9pm
Monday Michael Michael Michael/Sean
Tuesday Michael Jason / Michael Leila / Lloyd
Wednesday Michael Leila / Michael Michael / Jason
Thursday Michael Michael Lloyd
Friday Michael Leila / Michael Michael / Sean
Saturday NA Jason NA
Sunday NA Sean NA

From my perspective it is great to have a few trainers working in the gym now – whilst all of the plans (Mon-Fri) are still mine (Jason and Sean plan the weekend sessions as part of their ongoing development) having different trainers and personalities to interpret things in their own style has really added to the variety of the sessions.

May Challenge Update

Well, as I am happy to attest the May Challenge is probably the hardest challenge ever.  The Summit Trainer is just fantastic at getting your heart-rate up and cardio system going in a short-time – and going flat-out for 12-minutes is really, really hard.  Give it a try – get your name up on the honour board – and see how much you can improve during the month.

Call to Arms – Fun Runners!

As per the last couple of updates, if you are interested in doing the ‘Run for a reason’ events, I am happy to supply you with a free singlet to run in…just let me know.

Member Profiles

I have quite a few members profiles together and ready for the updated website…please let me know if you are keen on filling one out and I will email you the pro forma.

Link of the week

Here is one for all of the people out there who have ‘mastered’ the speed ball:

http://www.youtube.com/watch?v=co2MY69TdwQ

Anyway, that is it from me for another week.

See you in the gym!

Michael.