5 ways to maximise your class times, Sparring gloves Special, Heavy Bag How to August 30th, 2015

Hi and welcome to another week,

Great sessions last week – and the week ahead looks AWESOME!  We are back bench-pressing in boxing for the first time in a while (which is super!), we also have some split jumps happening and a little bit of a dumbbell focus.  Looks like a lot of fun (and gains!) to be had by everyone.

Bit of a disappointing day/weekend for me personally.  I have been struggling with my back for just on a week now and had to make the decision to withdraw from both the Crazy 88 Challenge (with only one class to go) AND the City to Surf event.  Was a little hard to take to be truthful but at some point living your life through a steady diet of anti-inflammatory drugs is not the right answer to ANY question.  I just need to let it settle before re-focussing and going again…sometimes (sometimes!) even I have to be a grown-up about this stuff.  Missing out on both the Challenge and the run was a difficult decision but if it means I am able to train more regularly this week AND move around without pain it will have been well worth it.

I wanted to talk a little bit about our group sessions this week in the blog because I think there is a ‘right’ way to do them and maximise your outcomes and then there are 10000 ‘other’ ways.  This isn’t saying that everyone does it wrong – because they don’t.  It is more of a ‘we all need to focus on what is right’ type message because with all of us, bad habits creep in over time.  If you are going through the motions on the punching stations and not hitting with technique and power, you wont be getting the benefits you should.  If you are wasting time between stations, or late getting ready, you wont be getting the benefits you should.

Step 1:  Have your stuff ‘Ready’

This seems super, super obvious but you would be surprised.  You need to have your gear within arms reach – not in the gym ‘somewhere’.  Have your towel and water bottle with you – semi-regular ‘time-outs’ to get a drink are just a way to waste time.  Have your towel handy to lay on/wipe up your sweat/wipe your face whatever – if you have left it in the car or in your bag or wherever else, what good is it?  If you are doing Body Work or Tanks and think you might need your chalk bucket or your lifting belt or wrist wraps or whatever other gear you might use, again, have them with you.  To have your equipment anywhere else just wasting time.

Step 2:  Arrive Early

This will always be contentious because there are always going to be times when you are running late – traffic, working late, whatever – but TRY to be there on time.  Get your wraps on, have a stretch, get prepped and ready to train.  Maybe wander around and have a look at what exercises are upcoming and plan out what weights you are going to be using etc.  Get yourself focussed on the challenge ahead.  Pay attention during the demos and don’t assume you can just read the workout descriptions and ‘pick-up’ what is required.

Oh – and if you are really late (and by definition, this would mean that demos and warmups are done and the class has started), get started on a really long, slow warm-up because it will be the NEXT class that you are joining, not the one that is already running.

Step 3:  We have started – so let’s go!

When the bell goes…GO.  The bell isn’t the time to pick up a water bottle, the bell is time to GO.  Focus on your punching technique – maybe you need a Beginners class refresher??? – and be sure to get the most out of every second of the session.  Remember, a typical class has approximately 42 minutes of actual session time in it – maximise it.  If you are slow moving from station to station or spend time after the bell has gone getting a drink, you might only be getting in as little as 30minutes of activity in a typical session.  You and I both know that isn’t enough so make sure you move quickly between stations (try to be the first one in your group to start the next activity)  – and you will really get the benefits from this…10 seconds per station ‘extra’ in a class with 2 minute rounds is an extra 3-minutes of ‘WORK’ by the end of the class.  That all adds up…get an extra 3 minutes per class and do three sessions per week?  That’s another EIGHT HOURS workout time per YEAR!

Step 4:  Stay late!

Just like ‘Arrive Early’, ‘Stay Late’ is tricky because we all have days when we just ‘HAVE TO GO’.  And while we try to pack a lot of ‘stuff’ into our sessions, as I pointed out a couple of weeks back an extra 2-minutes of work each session (doing the 1%’er for example), adds up to 6-8 minutes per week for a typical gym user.  This works out to an extra 30minutes or so each month which then extends to an extra 6 HOURS of training each year.  Just by staying 2-minutes per day!  Maybe the 2-minutes isn’t exercise – maybe it is a little bit of extra stretching or rolling, maybe it is some core work…maybe, maybe.  All I know is an extra 6-hours of exercise done in small increments can only be good for you by the end of the year.  Add that to the extra 8 hours in the previous example…that’s 14 hours per year or more than an extra class every month – all for time you are already using!

Step 5:  Take time to reflect

This really does fall to those ‘Advanced’ trainers, but taking a couple of minutes just to log what you did and how you felt is a great habit to get into – and so helpful.  Note down the exercises you did, the weights you used, how you felt – and then read back through it all at the end of the week.  Maybe there is a good reason you are completely stuffed come Saturday – after all, your training log has been telling you how tired you are for 3-days now.  Your log might instead be reflecting a ‘light’ week and a body that is feeling strong…maybe that extra weekend session IS a good idea???  Make your notes, reflect, focus on improvement.

See you in the gym,

Michael.

P.S.  We have a VERY small number of pairs of 12 o.z. sparring gloves available for just $35.  This style of glove – which I am happy to say I wear in the gym every day due to the superior hand protection they offer – usually retails at Round 1 for $65 and at places such as Rebel Sport for $130++.  Let me know if you are keen because there are only 12 pairs available.

P.P.S.  Shaun Miller – a 5am/6am regular – is fundraising for the “Christina Noble Children’s Foundation” (www.tinyurl.com/shauncamnam) and as part of that has a dinner and cocktails event scheduled for September 8th at the Bentley Pines Restaurant.  The event features a pretty impressive menu (the pork looks best to me!) and seats are available for $55 here:  http://www.trybooking.com/IWVT.  Shaun has promised to put some flyers up in the gym for people who are interested!

Gym Update #1 – Crazy 88 Challenge is D-O-N-E

Well – the latest gym challenge is done and dusted.  Congratulations to everyone who got their 20 sessions + all of their Crazy 88 reps done.  For those people – like me! – who fell short for one reason or another, well, our next challenge will be on in OCTOBER 2015 and will (as per the usual rhythm!) feature a combination of exercise and food as part of the challenge ‘rules’.

If you did finish the challenge, firstly, you are AWESOME.  Secondly – BEFORE you hand your sheet in please make sure you write you t-shirt size CLEARLY on the very top of the page and then hand it in to reception…we will put the sheets/shirts together and everything should be ready to go by FRIDAY.

Gym Update #2 – Beach Bodies is finished…Beach Bodies#2 is G-O.

The Beach Bodies 13-week plan is done.  Well done to everyone who has committed to the program/process and I think everyone would agree your efforts have been pretty impressive.  With 6-days per week of programming to follow, it sure is tough to get from the start all the way to the end!  I have seen some pretty impressive changes in strength numbers listed and am hoping that everyone’s body scans are showing the results that they had hoped for…

The first week of the Beach Bodies#2 (BB#2) was published last Friday.  The structure of the program will be similar but different – each day will consist of 2x programming streams.  Stream 1 will be for those people just getting started and will (for example) include a linear progression similar to the one that we followed for nine-weeks in the current program.  Stream 2 will be more focussed on the supportive exercises etc that we are all doing now in the ‘back end’ of BB#1.

Other elements of the program – classes, conditioning, stretching and pre-hab – will be largely unchanged.

How will you know when to move from the linear progression to the supportive work?  Well – you’ll ‘know’!  As those people who did BB#1 can no doubt attest, after nine weeks of progressions they were pretty much ‘ready’ to jump across to the supportive work because ALL of their progressions had pretty much plateaued.  If your linear progressions are still going UP – well, stay on the linear path until your progressions stop and then jump across…

Costs will be pretty straight-forward:

-       $99 for new participants.

-       $49 for anyone continuing on the training pathway who participated in BB#1.

As with BB#1, these prices include monthly Body Scans for participants – if you have participated in BB#1, the price you will pay is less than 50% of just getting the four (4) body scans done!

Registration link is below:

https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1369966

Gym Update #3 – New Bag Mitts/MMA Gloves are here (sort of!)

We have received ‘most’ of our order but 40-pairs of gloves were unfortunately shipped to the wrong gym…and now have a happy home in the USA.  As such, our stocks of ‘small’ bag mitts are not quite where we would like them to be but we are hoping them to be back in stock within a couple of weeks.  Apologies for any inconvenience.

As noted at the top, we do have a (VERY) limited supply of super cool 12 o.z. gloves that were sent to us by mistake.  We usually retail these for $65 but – because we have received them for effectively half price – we will be selling them for just $35.  The gloves bear the name of a pretty cool looking gym in Atlanta (Delgado Boxing) and you will definitely be among a very select few people in Perth with gloves like this.  Be aware those, these are not bag mitts – they are sparring gloves and as such are not as easy to get on/off as bag mitts…for anyone (like me) who boxes more than 3-times per week, these are a great choice due to the hand protection that they offer.

Gym Update #4 – Hylete Gear

Our Hylete tee’s are being screen-printed at the moment and will be available for sale ‘soon’.  When they arrive, there will be a choice between a couple of different slogans and (hopefully) one of them strikes a particular chord with you.  We have gone with a limited choice of colors to start with (grey or charcoal for boys, pink or charcoal for girls).

There will also be a range of crops (3/4 pants) available for the girls.

As noted last week, when they go up the t’s and singlets will be $35, the crops will be $65.

Footy Tipping Results for Round 22

This week we had SIX (6) tipsters select EIGHT winners this week…and one of them WAS Michelle Howley.  And one of them WASN’T Paul O’Connor.  So we now have joint – leaders atop the leader board with just one week remaining.  In the event there is STILL a tie at the end of next week, we will extend the competition into the final series until a clear winner emerges!  Good Luck!

Dream Team Results for Round 22

The Grand Final is set and Ash (NeverNeverLand) has stormed into the last week from 5th place and again recorded the week’s highest score.  He will face off with minor premier Justin (Juddys Allstars) in what should be a very close game.  Commiserations to Dale and Trav who have been knocked out at the last hurdle!

Link of the week

I featured one of the Everlast ‘How To’ videos last week – this week is another again featuring Andre Ward.  This time he talks about using the heavy bag:

https://www.youtube.com/watch?v=xStUNl16MLs

Iron Sharpens Iron (Hard work = Results), Floor to Ceiling Ball video August 23rd, 2015

Hi and welcome to another week,

I really enjoyed my training last week.  The sessions were challenging but fair and the renewed focus I have been showing to my cardio over the past month or so has resulted in me getting through the classes a little better.  It is amazing how much a bit of attention to detail when it comes to the boxing stations (technique and power) leads to some positive performance improvements – for me it is about being mindful and really trying to concentrate rather than going ‘through the motions’.

I wanted to zig rather than zag in my blog this week and talk just a little bit about my life outside of Round 1 – specifically my coaching life.  Since 2004 I feel like I have spent every waking minute outside of the gym coaching 16, 17 and 18 year old footballers.  I have been pretty lucky in my coaching as my only coaching experiences have been with the ‘elite’ – players engaged in either state level competitions (WAFL in WA, TAC Cup in Victoria) or national level (u18 National Champs).  This year I have done something else – I have tried to honour a promise I made to my 13year old (Marshall) and I have coached his team down at the local club – Jandakot Jets.  The State Talent manager tells me that this is my first ‘REAL’ coaching experience!  Whatever!  Anyway, with just one-week to go in their season I thought I might share a few of the things I have learned.

There is no doubt that “kids these days” are way different to the way ‘we’ were (I am nearing 44 years old).  This isn’t to say that they are ‘bad’ or ‘worse’ or whatever – it is just to say that they have a lot more options with regards to the way that they spend their spare time.  They seem way (way) older than ‘we’ were at the same age – and at the same time, a whole lot younger.  I know this sounds contradictory but bear with me.  The ‘older’ part comes with regards to social interactions – they can talk to adults, stand up in front of the group and speak, all the things that had me and my friends looking for places to hide.  BUT.  With regards to physical pursuits, they are very (very) young.  Half of them are already 14 years old and struggle to do a ‘proper’ push-up.  Running a lap of the oval is a BIG ask.  And they are very keen to take short-cuts wherever they can find them – why run all the way over there when I can get away with going only 2/3’s of the way…after all, who will know?  (Whether or not the short cuts occur in other parts of their lives I can’t say – but I do know that habits, both good and bad, are generally pretty persistent).

As for dealing with consequences, well – generally speaking they haven’t had to do that so the ‘consequences’ of not doing things ‘right’ don’t really hold any fears for them.  And – when it comes down to it – there is no trouble that they can get into that either Mum or Dad can’t get them out of anyway.

I also wanted to mention just how hard it is to get them excited about, well, anything! They are all too cool for school!  Trying to get them upbeat and excited on game-day is a bit of a challenge – let alone at training.  They are all pretty happy with the idea that they need to ‘train’ – but aren’t generally too happy with the idea that the training they do should be HARDER than the games.  That the training they do should be when they build the armour that will see them through on game day.  That the training they do is something to be celebrated and not something to be endured…not something to be avoided every time they can find an excuse to ‘get out of it’.  Training should be exciting – you should be looking forward to training days as the BEST days of the week – not as the days where you don’t get to play your X-Box after school.  It should be exciting to kick goals at training – you should be pushing hard to succeed.  You should want to finish one place higher up in the sprints – to be getting better and faster and stronger.  You should be desperate to beat your team-mate to the ball – to compete and win at every opportunity.  And the boys really aren’t – in the main, they work within themselves.  They take nights off.  They take short cuts.  They don’t always fight the fight.

Don’t get me wrong – I don’t want to have a heap of kids suffering over-use injuries because they kill themselves at training every night – that isn’t it.  I certainly don’t want a heap of parents berating their kids and screaming at them from the sidelines to ‘get in there’.  But I do wonder if we are getting the right balance between being protective/supportive versus challenging them to achieve/succeed?  And how are those attitudes flowing across to ourselves?

Just so you know I don’t really know where I am going with this – the kids I have been coaching are a fantastic bunch who seem pretty well adjusted and all tell me that they are doing great in school.  So that’s all good – and probably means that they will be pretty well-adjusted adults who contribute to society in a few years time.  But I also know that ‘Iron sharpens Iron’ and it is a pretty tough world out there, and there is going to come a point where if they want something – a job, a place at uni, a promotion, sporting team selection, a personal best in the gym – that they are going to have to be prepared to really, really, REALLY fight for it.  Are we preparing them for it?  And further to that – are we prepared for it ourselves?  Are we really challenging ourselves to become better, stronger, faster, fitter?

Remember – Iron sharpens Iron – Push HARD!

See you in the gym,

Michael.

Gym Update #1 – Crazy 88 Challenge  (3 Weeks down!)

We have hit the last week of the Crazy 88 challenge and for me it has flown by.  Big trouble in my world – I have completed 16 classes so all good…but I have done myself a bit of a back injury (I have a l4/l5 impingement that intermittently plays up) and that might cost me a few days of training.  Which means that the Crazy 88 challenge might possibly be the first challenge I have ever failed to finish.  Not good.  Not good at all!

This isn’t about me though – it is about you getting those last few classes/extras done and getting to the end and winning your t-shirt and wearing it with PRIDE!  Challenge Finisher – Get it Done.

Gym Update #2 – Beach Bodies #2 (Starts next week)

We will be pushing ahead with BB#2 and it will kick off immediately upon the conclusion of BB#1 (next week!).  The structure of the program will be similar but different – each day will consist of 2x program streams.  Stream 1 will be for those people just getting started and will (for example) include a linear progression similar to the one that we followed for nine-weeks in the current program.  Stream 2 will be more focussed on the supportive exercises etc that we are all doing now in the ‘back end’ of BB#1.

Other elements of the program – classes, conditioning, stretching and pre-hab – will be largely unchanged.

How will you know when to move from the linear progression to the supportive work?  Well – you’ll ‘know’!  As those people who did BB#1 can no doubt attest, after nine weeks of progressions they were pretty much ‘ready’ to jump across to the supportive work because ALL of their progressions had pretty much plateaued.

Costs will be pretty straight-forward:

-       $99 for new participants.

-       $49 for anyone continuing on the training pathway who participated in BB#1.

As with BB#1, these prices include monthly Body Scans for participants – if you have participated in BB#1, the price you will pay is less than 50% of just getting the four (4) body scans done!

Registration link is below:

https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1369966

Gym Update #3 – New Bag Mitts/MMA Gloves are here (sort of!)

The first half of our order has arrived and we now have a full range of sizes available for all of our Bag Mitts and MMA gloves.  For just $25 (mitts) and $30 (mma gloves) these good quality products are great prices and there really is no need to go anywhere else when you are looking for new gear to help you through your training sessions!

Gym Update #4 – Hylete Gear

We are a couple of weeks away from having the first lot of Hylete gear on the shelves.  It has been ‘in stock’ for a little while now – we are just playing around with some screen printing to make them a little more ‘Round 1’.  As noted last week, when they go up the t’s and singlets will be $35, the crops will be $65.

Gym Update #5 – Beach Bodies 3-month Program – Week 13 is go

Our final week of programming in Beach Bodies phase#1 has been uploaded and I think it truly reflects how far everyone has come in there programming.  We are doing all sorts of different stuff this week – everything from 10’s to singles and even EMOM’s.  We are doing deficit deadlifts, strict pressing and some pretty cool plyo stuff.  If you have gotten through this program from beginning to end I have no doubt that you will be way (way) stronger than you were at the start – and way (way) more prepared for any physical challenge life might throw at you.

Footy Tipping Results for Round 21

There was a 4-way tie for first this weekend – with the winners correctly selecting SEVEN (7) winners.  Aaron, Ethan, Justin – and importantly, Michelle – topped the pool.  This result has enabled Michelle to move back level with Shelby on 132 points – only two back from Paul who is leading the competition.

Just two weeks to go – good luck everyone.

Dream Team Results for Round 21

Dream Team is over for me for another year.  Despite a pretty good score (2311) in the qualifying final today it wasn’t enough to beat Ash Bachman’s ‘NeverNeverLand’ who scored 2332 points.  A bit disappointing but happy enough with my score and if it wasn’t good enough to beat Ash, well, so be it!  In the other qualifying final (where the bitter side of me notes the scoring was a LOT lower – 2187 to 2154 – Trav’s ‘Yangebup Pigs’ defeated defending champ Kim (Half Time Heroes) and moves on to the preliminary finals.

Link of the week

Everlast have a great series of ‘How to’ vids that I have linked to before – they are a great tool for anyone trying to get ‘just a little bit better’ at using some of the equipment you will be training with at Round 1 every day.  This one is on the floor-to-ceiling ball:

https://www.youtube.com/watch?v=WMuz15zV-0M&index=15&list=PLS8fzsA2_JAFueiTm57EYXsF7CzV92GFp

‘The Grind’ is REAL, Beach Bodies Phase#2 is GO! August 16th, 2015

Hi and welcome to another week,

We are a couple of weeks into the latest challenge and ‘The Grind’ of it all is well and truly underway (for me at least).  Somehow, someway I have slogged through eleven (11) classes in 2-weeks and I swear it is starting to get the better of me.  I was in to run the TANKS sessions early on Saturday morning and my body just felt a bit sore and broken…demos were a little more than ‘challenging’!

It is funny though.  Eleven sessions in 2-weeks is not really any more than I would usually do.  And if I was to be honest with myself, I haven’t really been making the effort to get my strength work done as often as I should during those two weeks.  I could tell myself that with Lloyd off work due to his knee operation (he is coming along fine by the way) that covering an extra 15- or so hours of ‘gym shift’ which has me running about 12x extra classes each week has me too tired to do my lifting…but I know that is only half the story.  What is getting me is ‘The Grind’!  Don’t get me wrong – ‘The Grind’ is good…but it can become a real battle – and the battle is in my head and with myself!

So…what is ‘The Grind’?  It is that day in, day out, get in the gym and get it done no matter what mentality that we all struggle with at times.  It is the training you do when you are sore and tired.  It is the training you do when you have other things to do – especially other things you want to do.  It is “arriving late at social events, sneaking out of work at lunch-time, getting up super early in the morning all to get your training done” training.  It is “lifting weights that you don’t want to lift, throwing punches your don’t want to throw and riding bikes you don’t want to pedal” training.  And ‘The Grind’ is what – in the long run – makes the difference between making progress and not.  Because if you only ever train when you are feeling a million bucks, you might never, ever do anything again!

When I was making some notes for this blog during the week, I have scrawled down a heap of things about how having a ‘GRIND’ mentality can relate in positive ways to the rest of your life.  Being willing to do things that you don’t want to do when you don’t really want to do them is a great trait to have – and can bring with it great opportunities.  It means you will always be open to new experiences as they present themselves – that you will be willing just to ‘jump in’ with both feet no matter the circumstances.  I guess the way I see it is that ‘The Grind’ is really all about just attacking the day and having a ‘I can do it’ mindset.  Having a ‘GRIND’ mentality might be the difference between laying around a hotel pool or exploring a new city when you are on holiday – or making the jump and applying for a new job versus staying in a position where you are unhappy.  ‘The GRIND’ is about being brave and pushing ahead no matter what – especially if it makes you feel ‘uncomfortable’.

I talk about my footy life in this blog a little bit and the reason for that is that the level of competition when it comes to professional support is extreme.  ‘The GRIND’ applies equally to the goals that they want to achieve (win games, AFL Draft, senior selection, financial rewards) as much as it does to the goals that all of us want to achieve (lose a bit of weight, become healthier/fitter/stronger).  So many times I have seen players who everyone ‘tells me’ are destined for success fall short – and so many times I see it happen to players with a lot of talent but who just refuse to ‘Grind’.  The same is true in our gym with those people who get where they say they will vs others who fall short.

So – I guess this brings an obvious question.  When it comes to aspiring professional athletes – how is it possible that they don’t ‘GRIND’?  Does that mean that they don’t train?  The answer of course is ‘NO’ – they are always ‘AT TRAINING’.  But there is a difference between being there and ‘BEING THERE’.  And I think as I keep writing all of you will agree that the same thing happens to each of us as well.  What I am talking about are players who only want to do what they want to do at training – if it sounds a bit hard or a bit physical, they find a way to loop around to the back of the group a bit more than they should, they lace and re-lace their boots, they have conversations with the trainer whilst the drill is underway.

What else?  Come game day, they want everything on their own terms.  They want the build up to start time to be ‘perfect’ and – that doesn’t mean perfect for the team, it means perfect for them.  Maybe they want some one-on-one time with a coach, they might need a particular flavour of power-ade, they might NEED to be able to play their favourite song through their head-phones and precisely the same time before the ball is bounced.  And if any of those details go awry, well, they start making excuses about their performance on that day before even taking the field.  How does that turn out?  Well, when they are good, they are very, very good…but when they are bad!

Those who are prepared to ‘Grind’?  Well – every day is a new opportunity.  Whatever is on the schedule, they are up for it.  And they aren’t looking for excuses – ever.  They aren’t thinking about ways that they might fail – they are thinking about the things that they WILL DO that will help them succeed!  Do they worry that things aren’t perfect?  I can only assume so – but front of mind is a “I am here to do this” mentality that sees them ready to take on every challenge.

All of this is why I love-love-love gym challenges.  They MAKE me grind.  If you asked me what my training week was going to look like right now I would swallow pretty hard and tell you that I WILL be doing a class every day.  I WILL.  I am going to finish this challenge.  I am going to embrace ‘The Grind’.

Good luck,

See you in the gym,

Michael.

p.s.  Congratulations to Jonno Kirk who competed in his first CrossFit competition over the weekend – and took out 2nd place.  So proud of how hard everyone at our gym is training – they effort put in really shines through every time we step out of the gym and compete.

Gym Update #1 – Beach Bodies #2

We will be pushing ahead with BB#2 and it will kick off immediately upon the conclusion of BB#1.  The structure of the program will be similar but different – each day will consist of 2x program streams.  Stream 1 will be for those people just getting started and will (for example) include a linear progression similar to the one that we followed for nine-weeks in the current program.  Stream 2 will be more focussed on the supportive exercises etc that we are all doing now in the ‘back end’ of BB#1.

Other elements of the program – classes, conditioning, stretching and pre-hab – will be largely unchanged.

Costs will be pretty straight-forward:

-       $99 for new participants.

-       $49 for anyone continuing on the training pathway who participated in BB#1.

As with BB#1, these prices include monthly Body Scans for participants – if you have participated in BB#1, the price you will pay is less than 50% of just getting the four (4) body scans done!

Registration link is below:

https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1369966

Gym Update #2 – New Bag Mitts/MMA Gloves on the way

We will be receiving our next order of Bag Mitts and MMA gloves sometime in the next few days – they are on the boat! The new MMA glove design (no thumb) really is amazing so if you are a fan of that style of glove, given them a go – we only have red in stock right now (black ones on the way) and at $30 they are available at a really good price.  Just on the pricing thing, I would encourage you to have a bit of a look around at pricing for these gloves elsewhere – the prices we offer these leather mma gloves for really is pretty amazing.

Our ever popular bag mitts will be back in stock as well – including some limited edition purple/white and blue/canary yellow colours for all of you Freo and West Coast fans.  I have seen the colour mock-ups and they look amazing…excited about them being on the shelves.  I tried to get some red-white-blue ones as well for all of us Bulldog supporters however the manufacturer said to me that due to the high demand for those colours they are unavailable.

Gym Update #3 – Hylete Gear

We are a couple of weeks away from having the first lot of Hylete gear on the shelves.  It has been ‘in stock’ for a little while now – we are just playing around with some screen printing to make them a little more ‘Round 1’.  As noted last week, when they go up the t’s and singlets will be $35, the crops will be $65.

My comments about pricing last week drew some attention from Hylete HQ – the rrp of the crops is $70….but of course, that is $70 US!   

Gym Update #4 – Beach Bodies 3-month Program – Week 12 is go

Week 12 is up and we have some cool stuff to do – some more ‘tempo runs’, some box jumps and the usual mix of lifts.  Some of the strength changes people have been recording has been nothing short of incredible – more than doubling the weights used for each of the core lifts (Squat, Bench Press, Deadlift and Overhead Press) is not particularly uncommon…

Two weeks to go – stick fat everyone, get to the end and reap the rewards.

Gym Update #5 – Ride to Conquer Cancer Quiz Night

On September 19th Corey Gaidzionis is hosting an ‘Adults Only’ Quiz Night to raise funds for his latest ‘Ride to Conquer Cancer’ event.  Tix are $25 per person – tables of EIGHT (8) people.  The event will be held at the Success Regional Sporting Facility (which is just south of the gym on Hammond Rd) and will kick off from 7pm.

If you are interested in getting a table together/getting along, please contact Corey on ‘conquercancer2015@gmail.com’.

Footy Tipping Results for Round 20

Craig, Shelby and Bryce all picked 9 correct winners this weekend which has made a bit of an impact at the top of the leaderboard.  Paul is still in front by 2-points – but Shelby has vaulted up into 2nd spot ahead of Michelle and David.  There are only three weeks left and one mis-step could really be the difference between winning and losing.

Dream Team Results for Round 20

Some BIG scores this weekend – well done to all of the finalists who showed exactly how/why they made it through to the top 8!

Unfortunately there are winners and losers and Lloyd (Gym Gods) was elimated by Ashley who recorded the weeks highest score.  Travis defeated Rocco (by a measly 5 points) in the other elimation final…With Lloyd’s defeat, it will be the first time in 3 years that the team finishing the season in 8th spot doesn’t go on to win the grand final.

In the qualifying finals, the top 2 teams both recorded BIG scores (2300 points +) and went straight through to preliminary final weekend.  Both Justin and Dale have very strong sides and will be very hard to beat.

Link of the week

I have linked to this before but since this week is all about ‘The Grind’ I thought I would go there again:

https://www.youtube.com/watch?v=R6J7L6RP6Lc

Eating ‘Secrets’, Beach Body Phase#2, Hylete Update August 9th, 2015

Hi and welcome to another week,

Hope everyone is off to a flying start on the Crazy 88 Challenge.  I know for me that I have somehow managed to squeeze myself through SIX (6!!) classes which is at least two more than I thought I would be able to manage during week#1.  I am feeling pretty happy with myself for managing to ‘Get it Done’ despite what was a pretty crazy workload.  I even managed to get back into the gym on a couple of occasions post-7:30pm (not bad when you start work at 4:45am!) to get some strength work done…if I can stay positive and keep it up, I am hopeful of getting some great results on my ‘post-challenge’ InBody Scan!

I wanted to talk a little bit about ‘getting results’ when it comes to the challenge (specifically) and the gym in general this week.  And for anyone who has been reading this for a while knows, that means the semi-regular lecture about laying off the alcohol and earning your carbs is just around the corner.  Hopefully it isn’t going to be quite as ‘boring’ as all that but if you get the feeling as you are reading this that you have ‘heard it all before’, well, there is every chance that you have.  For me, the way to achieving successful (and sustainable) weight loss consists of two (2) really simple steps.  Stop eating stuff that is bad for you is step 1 – make sure you are eating stuff that is good for you is step 2!

I know that all sounds obvious but that is because it IS obvious.  If you are eating chocolate or donuts, pizza and other fast foods and drinking alcohol and soft-drink whilst you SAY that you are trying to lose some weight – STOP IT.  Just STOP.  I know you read in Mens/Womens Health that you can have these things ‘in moderation’ but no-one ever seems to quite define exactly what moderation is.  When you hear the word ‘moderation’ it might be worth reminding yourself that one persons version of gluttony (or alcoholism!) might be another’s view of moderation!  Who knows what ‘moderation’ really means?  I think it is important to note that FIRST comes achieving our weight loss goal/target (or at least one of the ‘steps along the way’ to our target) and THEN comes the ‘treats in moderation’.  Up until that moment – don’t do it.  Just don’t.  You are training too hard at the gym every day to sabotage yourself by eating things that you just KNOW aren’t helping you achieve the things you say that you want.

To keep the cycle of “DON’T” going for just a moment or two longer, please also remember that whilst my very short list of junk food above was filled with the ‘obvious’ “BAD FOODS”, as anyone who has seen ‘That Sugar Film’ will attest, there are a heap of pre-packaged things that you might THINK are healthy that really aren’t.  I am talking about muesli bars, diet yoghurts, diet soft-drinks, breakfast cereals etc.  The list goes on.  Don’t let yourself be tricked – read the labels, understand exactly what it is you are eating and remember that if you are trying to make a change to your body composition that you are going to have to make a change to the foods you eat – it is likely that your breakfast cereal and mid-morning muffin are just going to have to go!  If you are eating things that you think might not be great for you – STOP.  Go and check the food labels – if it turns out that everything is ‘awesome’ then ‘go for it’.  If the product contains sweeteners that you weren’t expecting to find and know that you don’t need, well, the answer is pretty simple – DON’T EAT IT!

The second and last rule is to eat stuff that IS good for you.  For me this becomes easiest when I implement the ‘If it wasn’t swimming, walking, flying or growing, I am not going to eat it’ rule.  Or – as one of our members put it a couple of weeks back, “If I can’t think about what I am eating and ‘see it’ as a living thing, then I don’t eat it”.  It makes it easy.  I can imagine what a salmon looks like so I can eat that.  I can’t imagine what a ‘sorbitol’ is (it is in a common brand of muesli and muesli bars) so I don’t eat that/them (it comes from corn syrup apparently and is another form of sugar).  For me, this means that my meals end up as being fresh cooked meat and veggies with an occasional serve of rice.

This also means I don’t do ‘meal replacement’ stuff.  For breakfast I have food.  For lunch I have food.  For dinner I have food.  Eating stuff that you know is good for you means you actually have to EAT.  Don’t skip breakfast and wonder why you are looking for snacks mid-afternoon – you have to actually eat something.  I am not necessarily in the ‘breakfast is the most important meal’ group (they are all important) but I do understand that if you eat dinner at 7pm and your next meal is breakfast, making that meal a good one would make a bit of sense.  Even if you jump up early and have breakfast at 6am (I know a lot of 5am and 6am gym-goers eat AFTER their session) that would be 11 hours since your last ‘proper’ meal.  A shake and a coffee is not going to get it done.  If you want good results, you have to eat good stuff!  (Check the ‘Link of the Week’ for an easy breakfast muffin recipe!).

So there you have it.  Stop eating bad stuff.  Start eating good stuff.  And don’t worry, I know that isn’t the final part of the puzzle for anyone (portion sizes anyone?) and I doubly know that this really simple approach wont be the solution for ‘everyone’…but it is a really, really good start.  Give it a try.  Stick with it for the duration of the challenge and see what progress you can achieve.

Good luck,

See you in the gym,

Michael.

Gym Update #1 – ‘Crazy 88’ Challenge         

As mentioned at the top, our next challenge (Crazy 88) is underway.  The requirements are:

20x Classes between Monday, August 3rd and Sunday August 30th.

Completion of Eighty Eight (8) reps of each of EIGHT (8) different exercises.

We are now one week in and whilst it would be DIFFICULT to finish if you were to start now, it would still be POSSIBLE,  So if you do want to have a go, it is not too late (yet)…though with every day that passes it gets a tougher challenge.

There are no real ‘tricks’ to this challenge – there are 20 classes to complete (in 28 days) and a few extras to get done.  The only rule with the extras is that once you start work on the ‘88’ you must FINISH them.  You don’t (for example) need to do 88 pushups in a row – but once you start your 88 you need to finish ALL of them before you can move on.  You might do sets of 10, sets of 5 or sets of 2 – it doesn’t matter, as long as they are DONE.  The eight exercises involved will be announced on the morning of August 3rd via FACEBOOK (and of course they are on the sign-off sheets).

Finishing the challenge will get you a Round 1 ‘Get it Done’ t-shirt…when you sign up you will also receive access to a Body Scan which you can use either as a ‘Get started’ motivator or as a post-challenge reference point.

The cost of the ‘Crazy 88’ Challenge is $25 and you can sign up either at Reception or via the following web-link:

Crazy 88 Challenge Registration

For anyone who has already signed up – your sheets (and scan vouchers) are available from reception!

Gym Update #2 – Beach Bodies Phase#2

We will be pushing ahead with BB#2 and it will kick off immediately upon the conclusion of BB#1.  The structure of the program will be similar but different – each day will consist of 2x program streams.  Stream 1 will be for those people just getting started and will (for example) include a linear progression similar to the one that we followed for nine-weeks in the current program.  Stream 2 will be more focussed on the supportive exercises etc that we are all doing now in the ‘back end’ of BB#1.

Other elements of the program – classes, conditioning, stretching and pre-hab – will be largely unchanged.

Costs will be pretty straight-forward:

-       $99 for new participants.

-       $49 for anyone continuing on the training pathway who participated in BB#1.

As with BB#1, these prices include monthly Body Scans for participants.

Registration links will be included in the blog next SUNDAY (August 16th).

Gym Update #3 – New Bag Mitts/MMA Gloves on the way

We will be receiving our next order of Bag Mitts and MMA gloves sometime in the next couple of weeks.  The new MMA glove design (no thumb) really is amazing so if you are a fan of that style of glove, given them a go – we only have red in stock right now (black ones on the way) and at $30 they are available at a really good price.  Just on the pricing thing, I would encourage you to have a bit of a look around at pricing for these gloves elsewhere – the prices we offer these leather mma gloves for really is pretty amazing.

Our ever popular bag mitts will be back in stock as well – including some limited edition purple/white and blue/canary yellow colours for all of you Freo and West Coast fans.  I have seen the colour mock-ups and they look amazing…excited about them being on the shelves.  I tried to get some red-white-blue ones as well for all of us Bulldog supporters however the manufacturer said to me that due to the high demand for those colours they are unavailable.

Gym Update #4 – Hylete Gear

Just a quick status update on the Hylete gear.  I have a small range of attire in so far (t’s, singlets and crops – these are like ¾ pants for girls) and am slowly adding to the range.  I would like to think that the first ‘for sale’ gear will go on the shelves towards the end of this month – just organising some screen printing etc at the moment so that at least some of the gear in the shelves says ‘Round 1’ as well as ‘Hylete’.

Costs will be around the $35 mark for t’s and singlets whilst the crops should be available for about $65. 

Gym Update #5 – Beach Bodies 3-month Program – Week 11 is go

Week 11 has been published and our linear progression is in the rear-view mirror.  The week ahead is a pretty tough one and you will see some more ‘max rep’ efforts as the week progresses.  Remember, MAX should be as many as you can do – not as many as you can do before it feels really unpleasant.  In essence, when you do a MAX effort you should ‘FAIL’ – you shouldn’t be able to rack the bar at the end of your set.

Gym Update #6 – Ride to Conquer Cancer Quiz Night

On September 19th Corey Gaidzionis is hosting an ‘Adults Only’ Quiz Night to raise funds for his latest ‘Ride to Conquer Cancer’ event.  Tix are $25 per person – tables of EIGHT (8) people.  The event will be held at the Success Regional Sporting Facility (which is just south of the gym on Hammond Rd) and will kick off from 7pm.

If you are interested in getting a table together/getting along, please contact Corey on ‘conquercancer2015@gmail.com’.

Footy Tipping Results for Round 19

A clear winner in the tipping this week with Ben Coates correctly picking all NINE (9) winners and getting the 2-point bonus that applies to that achievement.  He was followed by a host of tipsters on EIGHT (8) selections – including current leader Paul O’Connor as well as both Michelle and Clint who are currently 2nd and 3rd.  Paul has a 3 point lead with just 4 weeks to go.

Dream Team Results for Round 19

There were some pretty amazing scores this week.  ‘Magpieman’ (Dale) cracked 2300, whilst ‘NeverNeverLand’ (Ash) and ‘Juddys Allstars’ (Justin) only just missed out on the same milestone.

Next week is the first week of finals and the fixtures will be as follows:

2nd Chance Finals:

1st vs 4th – Justin vs Michael.

2nd vs 3rd – Dale vs (reigning premier) Kim.

Eimination Finals:

5th vs 8th – Ash vs Lloyd

6th vs 7th – Travis vs Rocco.

Well done to everyone who had a go this year but missed out on a spot in the top 8!

Link of the week

A pretty simple link this week – some egg muffins that you can make on the weekend and eat for breakfast all week long!

https://www.youtube.com/watch?v=RseRpRsflMA

Three easy habits to help, Crazy 88 Challenge is GO!, CREED August 2nd, 2015

Hi and welcome to another week,
Thanks (and congratulations I hope) to everyone who managed to grab one of the 10-sessions for $79 passes. Hopefully the sessions will help you get right into the swing of your training and by the time the weather starts warming up you are ‘ready’ for a really good run at getting in shape for summer! What’s next? Well, the ‘Crazy 88 Challenge’ is next and that starts tomorrow (August 3rd). For anyone/everyone who has already signed up, I have your sheets in the gym ready and waiting for you…for those of you who haven’t, well – Get on it! The challenges are a great way to remain focussed and motivated right throughout the month!

Just wanted to really (really) quickly talk about a couple of habits today that – whilst they wont get you through the challenge, they will help you get the absolute most ‘bang for your buck’ in terms of outcomes from your training. The first ‘habit’ is both the simplest and the hardest thing you can do – take every exercise through a full range of motion.

We have been Nazis with regards to pushups and squats for a long time now – get your chest to the ground for your push-ups means ‘the ground’. And it doesn’t mean ‘flop’ your whole body to the ground – it means touch your chest to the ground – the only think touching the floor in fact should be your toes (or knees! ☺ ), your hands and your chest. Squat down below parallel (and stand ALL the way back up). When you press, get the bar right up overhead with elbows past your ears. Touch your chest to the rings doing fence pulls (body rows) or get your chest to the bar when doing pull-ups. Fully extend when you hit the bags and make sure that you are balanced with your feet ‘set’. The list of exercises goes on and on and I am sure you can all think of an exercise where you aren’t fully extending and just by doing ‘full’ reps you could really transform your results – you will find that all of a sudden ‘5’ reps go from being a breeze to a real ‘push’ and you will benefit because of this.

Now that you are going through the full range of motion, it is time to focus on that second habit – speed. When you hit the bags, hit them HARD. You don’t like the bag, it doesn’t like you – hit it as HARD AS YOU CAN. ‘Drive-up’ when you squat and do a push-up – get from the bottom to the top as fast as possible. Move with speed and focussed EFFORT for each exercise. It is great to have fun when you are training but do it BETWEEN exercises – have a laugh and a joke by all means but when it is time to ‘GO’, GO! Focus on completing the movements with as much speed and effort as possible…have a laugh with the person next to you when you are done and then go all over again. Sprint with the sled. Drive your legs HARD on the rowers. Move with speed and intensity throughout.

Don’t be scared of doing just a little bit extra – this is habit number three (3). When the session is over – or before it begins, don’t be afraid to do just a little bit more. We make this easy for you with our one-percenter program but – let’s be honest – nothing is ever ‘easy’ after a session and NONE of us (and I mean, NO-ONE!) wants to do an extra set of lunges/squats/pull-ups or whatever at the end of a class. Do them ANYWAY…all of those little efforts – just 2-3 minutes each day – add up to a LOT OF WORK by the time a month is done. If you do three sessions per week and do the one-percenter at the end of each day, by the end of the month you would have done the equivalent of an extra 45 minutes of training. That’s an entire extra session. By the end of the year, you would have done the equivalent of TWELVE (12) extra sessions just by doing your 1%’ers.

That is amazing.  2-3 minutes per session (assuming 3 per week!) is equal to an extra session every month which is equal to an extra TWELVE (12) sessions every year.   And this is just from finding an extra couple of minutes each time you are in. If you need to race off after the session (and we all have those days), ask the trainer before the class what the 1%’er of the day is and do it before hand instead…you do have time. One other thing – when it comes to a ‘little bit extra’, one ‘extra’ that can be a lot of value is to spend a couple of extra minutes stretching down or rolling out…after all, if you arrive at your next session ‘ready to go’ because you have done the prep, then you will get all the more out of it!

Let’s face it. We all have good stuff and not so good stuff that we do every day – and that is just in relation to our health, fitness and body composition goals let alone all of the work, family, social, personal dev, financial and every other thing we all have going on. And no-one is ever going to be perfect. Ever. These three little habits – go through a full-range of motion, move with ‘speed’ and do a little bit ‘extra’ – are just three simple and easy things that we can all do within the confines of our current training schedules. You don’t need more time, you don’t need any new equipment, you don’t need anything except a little bit of focus and concentration during each session and some real ‘determination’ to do the extras when the end of the session comes and you are ‘done’.

Good luck,
See you in the gym,
Michael.

Gym Update #1 – ‘Crazy 88’ Challenge

As mentioned at the top, our next challenge is scheduled for the month of August – the ‘Crazy 88’ challenge. The challenge is a classes based challenge and involves the following:

  • 20x Classes between Monday, August 3rd and Sunday August 30th.
  • Completion of Eighty Eight (8) reps of each of EIGHT (8) different exercises.

There are no real ‘tricks’ here – there are 20 classes to complete (in 28 days) and a few extras to get done. The only rule with the extras is that once you start work on the ‘88’ you must FINISH them. You don’t (for example) need to do 88 pushups in a row – but once you start your 88 you need to finish ALL of them before you can move on. You might do sets of 10, sets of 5 or sets of 2 – it doesn’t matter, as long as they are DONE. The eight exercises involved will be announced on the morning of August 3rd via FACEBOOK (and of course they are on the sign-off sheets).

Finishing the challenge will get you a Round 1 ‘Get it Done’ t-shirt…when you sign up you will also receive access to a Body Scan which you can use either as a ‘Get started’ motivator or as a post-challenge reference point.

The cost of the ‘Crazy 88’ Challenge is $25 and you can sign up either at Reception or via the following web-link:
Crazy 88 Challenge Registration

For anyone who has already signed up – your sheets (and scan vouchers) are available from reception!

Gym Update #2 – New Bag Mitts/MMA Gloves on the way

We will be receiving our next order of Bag Mitts and MMA gloves sometime in the next couple of weeks. The new MMA glove design (no thumb) really is amazing so if you are a fan of that style of glove, given them a go – we only have red in stock right now (black ones on the way) and at $30 they are available at a really good price. Just on the pricing thing, I would encourage you to have a bit of a look around at pricing for these gloves elsewhere – the prices we offer these leather mma gloves for really is pretty amazing.

Our ever popular bag mitts will be back in stock as well – including some limited edition purple/white and blue/canary yellow colours for all of you Freo and West Coast fans. I have seen the colour mock-ups and they look amazing…excited about them being on the shelves. I tried to get some red-white-blue ones as well for all of us Bulldog supporters however the manufacturer said to me that due to the high demand for those colours they are unavailable.

Gym Update #3 – Beach Bodies 3-month Program – Week 10 is go

Week 10 of the program has been circulated and we have entered a ‘non-linear’ training phase. Don’t worry – you will still be throwing some heavy bars around but now you will be adding a bit more assistance work to assist in pushing through some of the training plateaus I am sure everyone is experiencing. Whilst it would be nice to think we could just keep adding 2.5kgs to our barbell every week forever, life isn’t quite that simple!

I have been working on a Beach Bodies phase 2 program for anyone who might be interested – please let me know via email if you are keen as the programming effort is significant and I don’t want to spend a heap of time working on things that people don’t want to do! I am trying to set this second phase up as a ‘scaled’ approach which would enable people to maintain a linear progression OR move towards more supportive movements depending on where they are at with their training.

Footy Tipping Results for Round 18

Wow. This week we had a TWENTY-TWO way tie for first. Twenty-two. 22. That is amazing. I am guessing that everyone picked the Hawks game wrong (Tigers won) and the Pies game wrong (Dees won) and went ‘chalk’ the rest of the way. This all meant (of course) that the ladder remained pretty much unchanged with Paul O’Connor holding on to his 2-point lead.

Dream Team Results for Round 18

Some BIG Dream Team scores this week with Ash (NeverNeverLand) and Dale (Magpieman) both cracking the 2300 point mark. This has only happened twice this year – to have two people crack the milestone in one week is pretty amazing.
Next week is the last round before finals and the last chance for a couple of coaches to try and extend their season. Lloyd’s team (Gym Gods) is the only team outside the top-8 that can still push its way in – and next week he is head-to-head with Cameron who is one of the teams he could knock out. Other coaches in the firing line are Travis (Yangebup Pigs) and Rocco (Rocco’s Ropes)…though it has to be said that Rocco has a very (VERY) easy draw!

Link of the week

Creed – Get excited. I am trying to organise a movie night so we can all go and see this together.
https://www.youtube.com/watch?v=Uv554B7YHk4