2017 28-Days-Later Challenge January 17th, 2017

This document details ‘The Rules’ for the February 2017 ’28-Days Later’ challenge.

What is the 28-Days-Later Challenge?

The ’28-Days Later’ challenge is a training + food restriction plan that runs from Monday Jan 30th until Sunday February 26th.  Joining the challenge includes:

  • ‘Challenge Survival Guide’ (a ‘Get Started’/'How to’ document, all the rules, vouchers for the scans and t-shirts, challenge sign-off sheet, details of the training ‘extras’ etc all in a plastic sleeve).
  • 10-day eating ‘plan’ (including recipes)
  • 2x Body Scans at Round 1 Fitness.
  • A unique 28-days later t-shirt.

The cost of participation is $50 for ‘early bird’ sign-ups (anyone who signs up on or before Friday Jan 27th) or $65 for ‘late’ sign-ups (anyone who signs up for the challenge AFTER Jan 27th).  You MUST be a member of Round 1 Fitness to sign-up to the 28-Days Later Challenge.

(Non-members:  Please refer to the ‘How do you sign-up’ section of this document for details on how you can participate.)

How do you sign-up for the Challenge?

All participants must sign-up to the 28-days later challenge via the Round 1 portal:

https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1763707

Included on the registration site are options for people who are not members of the gym to sign-up for the challenge AND a 1-month gym membership that would enable them to participate.  The cost options for these people are $150 for ‘early bird’ sign-ups (anyone who signs up on or before Friday Jan 27th) or $165 for ‘late’ sign-ups (anyone who signs up for the challenge AFTER Jan 27th).

When can I do my Body Scans?

Initial InBody 570 Body Scans will be done from 7am-12pm on Sunday, January 29th.  Final Body Scans will be performed on Sunday February 26th during the same time-window (7am-12pm).  Please remember that you must not have exercised before your Body Scan.  A ‘booking sheet’ for the Body Scans will be available in the gym for ONE WEEK prior to the scans in order to help prevent long waiting times.

If you are unable to attend the gym during the designated scanning ‘times’, you must arrange a time to have your scan completed via email.  Any scans conducted outside of the ‘scanning day’ will be subject to an additional charge of $5.

What are the Diet Rules?

The following list details the DIET RULES for the ’28-Days Later’ challenge.

  • No Sugar.  This means no sweeteners of ANY kind – natural or artificial. It means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your food lables, because companies sneak sugar into products in ways you might not recognize.  You may EAT fruit but you cannot use fruit juice/cook with fruit as it is then acting as a sweetener.
  • No Bread OR Pasta.  No Bread.  No crackers, mountain bread, Turkish Bread, Foccacia’s, wraps, cracker bread, cracker biscuits…you get the idea.  No bread or bread substitutes at all.  Likewise, no pasta means NO PASTA.
  • No Alcohol.  No alcohol.  NONE.  Not even for cooking.
  • Cheat Days.  The 28-Days-Later challenge includes provision for 2x CHEAT days where you are able to eat/drink outside of the challenge rules.  These must be noted on your challenge sign-off sheet.  Please also note the section below on the ‘STREAK’ should you wish to participate.

What are the Training Rules?

The following list details the Training Rules for the 2017 ’28-Days Later’ challenge.

  • Classes.  You must complete THREE (3) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (Boxing, B+ Boxing, Body Work, Beginners or TANKS) to make up your classes.  At the conclusion of each session, the trainer who conducted the class needs to sign your Challenge Tracking Sheet.
  • Challenges.Each WEEK (weeks start on MONDAY for the purposes of the challenge) you will be required to complete THREE (3) Fitness ‘Challenges’ in addition to your classes.  Each challenge will take up to 20-minutes to complete.  The challenges can be done either before or after a class OR on a separate day – that is totally up to you.  You are not required to have a trainer ‘sign-off’ your challenges – you do need to record the time taken to complete the challenge/day completed as appropriate.A video of the 28-days Later Challenge circuit will be available on the Round 1 Fitness YouTube channel prior to the commencement of the challenge.
  • Penalties.  There are a number of rules (detailed in your challenge booklet) relating to arriving late for a class, not completing your food ‘records’, forgetting to bring your challenge folder to the gym, late signatures etc.  Any incurred penalty must be completed within 7-days of it being incurred.

What is the ‘Challenge Streak’?

New for 2017 is the 28-Days-Later ‘STREAK’.  Over the last two years participants have achieved amazing results – and almost everyone has used BOTH of their designated ‘CHEAT’ days.  In 2017 you have the option to commit to a ‘Challenge Streak’ of either 14, 21 or 28 days when you MUST follow the rules of the challenge…and you must nominate a penalty to be completed should you fail.  The penalty can be anything – a physical penalty (eg.  500 assault bike calories), a food penalty (extend the challenge rules throughout March) or even a financial one (donate $100 to the ‘Love for Lachie’ foundation) – but it (obviously) needs to be something meaningful to you.

If we have achieved amazing results WITH cheat days (average of 3.74kg loss + 400g muscle gain in 2016) imagine what could be done if you follow the rules ALL MONTH.

(Please note:  The ‘STREAK’ option is not recommend for first time participants in 28-Days Later).

What if I have questions?

Any questions can be asked via email to info@round1fitness.com.au.

To sign-up / register for the challenge please go to the 28-Days Later Challenge registration portal.

Some stuff on training choices and post session recovery, Eat real food link January 15th, 2017

Hi and welcome to another week,

Straight up a big thanks to everyone who came into Round 1 to train with us last week.  Much appreciated – we had some cranking sessions running and the number of participants and enthusiasm of everyone in the gym was what made them.  I have to say, it felt like every single class last week included approximately 13000 pushups as well so maintaining any level of enthusiasm was pretty tough by the time the weekend rolled around.  This coming week we are pulling back on the pushups and there is some cool stuff happening with the ski-ergs, we are continuing to work on our pistols, the old school November challenge barbell circuit is back on Wednesday, there is a partners class scheduled (don’t worry, you don’t need a ‘partner’ to participate) and another one of those ‘no minute rounds’ things on the program…it all looks pretty cool.

Whilst I am talking about classes, I should also mention that I was super (super) happy with the way the new ‘block’ of Body Work sessions ran last week.  I managed to participate in two (2) and run two (2) others…we have moved to a 4×4 template for the strength elements this time and I found the drop from 5-reps in the last training block to 4-reps this time has allowed me to up my weights just a ‘little’ bit…has to be good for me right?  Certainly just the change in rep scheme will be good in terms of continuing to challenge me to adapt and improve.  If you haven’t done Body Work for a while and are one of those people ‘petrified’ by the idea of this class, it really is a nice ‘balancer’ to boxing with a greater emphasis on strength work and if you are looking to make a change in 2017, adding Body Work could just help with those changes?

So – I have just read back all of the classes stuff I wrote above (and you guys thought I planned this blog thingy out!)…and I know have already written some stuff below about the new cardio gear that will be here soon – and before I went any further I just wanted to stop and point out that the reality of any workout is going to be that you will be doing some cardio (running, rowing, riding, ski-ing), picking up some heavy stuff (and putting it back down again) and – especially at Round 1 – throwing things (like a OH Wall Ball throw) or HITTING things.  And no matter what it says on the walls/whiteboards, what you get out of each work-out in terms of improvements in strength, improvements in cardio and even improvements in ‘state of mind’ are down to you.  If you wander around the gym when you first get in – or see the daily video/photos on social media – and decide that it is going to be hard/gruelling/not fun or whatever, then you really are giving yourself no chance of having a good, fun experience.  Sure, get nervous for the challenge – but be excited about the challenge…don’t think negative thoughts about what it says on the white board or because it is 5-minute rounds rather than 2-minute rounds (or vice versa) or something else completely irrelevant.

If you want the ‘good vibes’ that you should get from working out – and you SHOULD be getting that feel good rush when you finish training – you really do need to approach it with a sense of ‘this is going to be good for me and this is something I have CHOSEN to do’.  Whilst each session only goes for 45 minutes or so, I think we can all agree there is a big difference between spending 45 minutes doing something that you WANT to do versus 45 minutes doing something you are dreading (like eating eggplant as an example).  If you are dreading it, it is going to seem like you have been ‘forever’ after 5-minutes…if you have been looking forward to it or have decided that it was your ‘CHOICE’ to train, it is going to take at least 6 or 7-minutes before you feel like you are in hell…

I have been getting a heap of questions lately about post workout food, rest days and all sorts of things like that.  It makes sense because a lot of people (me included) have some hopes for change/achievement in 2017 and want to make sure that they are getting the MOST out of their training.  I guess I will start this little section off by saying there really is no one-size fits all response to this and that different people like to do different things.  As I have said before we are not training for the Olympics and even if we were, there is no such thing as a ‘perfect’ training program…but there are some steps you CAN take post-workout to make sure you are getting ready to perform at your best in the next session you complete – whenever that might be.

First – drink some water.  This is clear simple and obvious, but on hot days like we are experiencing at the moment, you are probably sweating A LOT.  How much exactly?  Well, jump on the scales and find out.  Weight yourself at the start of the session – then when you finish the session, change out of that sweat soaked shirt and jump back on the scales.  In really simple terms, if you weigh 1kg less, well, that 1kg is WATER.  So put it back in + 50% within an hour or so of finishing your session.  That’s pretty simple right?

If you want to add some fuel in as well, great idea particularly if you are looking to add some muscle.  If ever you are going to eat some carbs, post workout is the time – some sushi (with the rice), some baked sweet potato salad, maybe even a chicken and salad roll or wrap if you still ‘do’ bread…post workout is when your body will soak it up.  Post workout, blood flow to your skeletal muscles is stimulated so if you want to build some muscle timing your carb intake for the post workout ‘window’ is not a bad plan.  This is a bit harder because you need to be prepared with some food in your gym bag, but it is still something simple and easy to do.

I have just talked about carbs, but the main thing I am asked is whether drinking a protein shake after training will help.  Again, this is the time that blood flow is UP so adding some easy to absorb whey protein after your session can help.  I am not a big proponent for protein supplementation as I recommend people get their protein intake from their food, but I will admit that with the busy lives most of us are leading these days, having a shake post-workout really can be of benefit to a lot of people…after all, it is pretty hard to sit down to a meal when you get home from the gym at 9pm or eat bacon and eggs in the car on the way to work after a morning session…having a shake available is VERY simple and easy to do (and if you go with the Boomers you know you aren’t adding to your sugar fix as it is 100% sugar and sweeteners free!).

So – that’s the nutrition stuff.  What else should you do to prepare for your next session?  Well, MOVE is the main thing.  Go for a walk, have a stretch, jump in the pool, go to the beach.  Again, I know we are not training for the Olympics but there is a big difference between talking about ‘rest’ days and ‘recovery’ days.  I am pretty sure there is no need to have an entire day OFF from activity after completing a 45-minute workout…BUT you might want to have a day where the intensity is dialled down.  Walk the dog down the park and do some stretching, play in the pool with the kids, do the jetty run down at Coogee…be active but just take it a bit ‘easier’!

I feel like I have covered a heap of ground there – recovery post workout, attitude and choices in training, some info on the upcoming sessions…hopefully there was something there for YOU.

See you in the gym,

Michael.

Gym Update #1 – 28-Days Later is COMING

Our annual ’28-Days Later’ challenge is only a few short weeks away – and initial registrations will be up this week.  I know I said that LAST week, but they really will be up this week (promise).  As you guys might have noticed we had a couple of staff away last week and getting everything done from an admin perspective became pretty challenging…I did manage to get some new recipes written though, as well as finalising the 28-days Later Cardio Challenge, Strength Challenge and (of course) the 28-days later circuit.  As with 2016, you will need to finish the cardio, strength and circuit EACH WEEK (yes, in addition to your 3x classes each week…what?  You thought this getting in shape stuff was going to be easy???)

The results we achieved last year were nothing short of amazing …our total weight loss (for the gym) was 416kgs (an average of 3.76kgs per participant) – and this is despite people who participated GAINING an average of .4kg of muscle during the month…So we all gained muscle and lost fat – sounds AWESOME and I guarantee one thing…if there is only one person in the gym doing the 28-days Later Challenge that person will be ME!

If you have a New Years Resolution relating to your body composition – be it to lose weight, tone-up, get to the gym 3-times each week (or whatever it might be) – then you should think about getting involved in this challenge.  We will be running with an early registration plan this year (which will save you a few $) as when people register ‘LATE’ for this challenge in particular, it really does cause us administrative drama’s due to the need to pull together the recipes, workouts, vouchers etc in a consolidated folder for each participant.

Gym Update #2 – New Warm-up Process

Everyone who has been in the gym over the past week would also be able to report that we have implemented a change in the way we initiate our sessions.  This has caught a few people unawares so far – essentially, if you don’t have the daily warm-up done BEFORE the class starts, you will be asked to complete it before joining in with the session of the day.  Now there are a few reasons we have gone this way:

1/.  As per the feedback survey back in November, there was quite a bit of sentiment expressed about how long it takes to get classes going – one of the reasons being ‘time spent on warm-ups’.

2/.  We do have a bit of an issue in that when classes start ‘late’, they also finish ‘late’.  This causes conflict for parking spots, for locker space, for everything.

3/.  Not warming up is simply NOT an option.  For everyone who wants to just ‘jump straight it’ it is not a great idea.  The classes are written as if you are ready to go when the bell goes – there will be strength work, sprint work, plyometrics from the start.

The new process – come in, read the white board, do the warm-ups, join the class – will be on trial until the END OF FEBRUARY.  If you are mid-warm-up when the session starts (meaning when the class explanations and demonstrations start) you will be asked to find a group then FINISH your warm-up before joining in.

My advice is to do your warm-up as soon as you get to the gym – save the instructor demo’s time for putting your hand-wraps on – and make sure you are ready to go.

Gym Update #3 – New Gear

As every week goes by, we get closer (and closer) to adding some exciting new gear to our gym.  Really excited about what is coming and the benefits we will all get…I often talk about running a training focussed gym rather than an ‘equipment’ focussed gym – but there are times when being able to utilise tools can really give a boost to our programming and the results we are able to attain.  This is going to be one of those times!

Gym Update #4 – Beach Fit 2016 – Workout of the Week

Beach Fit is now in week #9 – so only a couple of more weeks to go.  The workout rotation for Week#9 is as follows:

If you are following a ‘1-workout per week’ rhythm, you should do WORKOUT#9 this week.

If you are following a ‘3-workout per week’ rhythm, you should do WORKOUT#5, #6 and #7 this week.

Of course, if you are following your own rhythm, AWESOME – continue to do that if it is working for you!

Remember, whether you are on a 1x session per week cycle OR a 3x session per week cycle, it is finding the time to get your food prep done as well as actually DOING your Beach Blasts – as hard and heavy as you are able – as signing up for the program doesn’t make the difference – DOING the workouts makes the difference.

Gym Update #5 – Food Matters Blog

So – I have been so busy writing 28-days later recipes that the promised ‘Food Matters’ blog on Wednesday somehow fell through a ‘black hole’ in my to-do list.  Rather than promise something that might again get ‘missed’, here is what I am going to say – over the next few weeks whilst I get 28-Days Later ‘ready’ and then ‘running’, the Food Matters blog will take a bit of a back-seat.  BUT – whilst 28-Days Later is on there will be a couple of messages and posts each week that are food and recipe relate…so don’t stress if you are ‘missing’ your weekly food fix – it might not be back in the same format in the short term but it WILL be back.

Link of the Week

Just eat real food:  http://sustainabledish.com/defense-real-food-paleo-whole30-dietitian-responds-us-news-world-reports-best-diets-2017/

 

Playing a long (term) game, 28-days Later is Coming soon January 8th, 2017

Hi and welcome to another week,

Happy New Year and Merry Christmas (or the other way around I guess) to one and all.  Having had a couple of weeks away from my ‘weekly’ blog (if you appreciate the irony in that statement we can definitely be friends) I have to admit, I thought I would be bursting with ‘stuff’ to put on paper this beautiful Sunday morning.  As it turns out – not so much…this staring at a screen waiting for words to come out is apparently just as hard after you have had two weeks off as it is if you didn’t have any time off at all…or maybe that is why I am a person who owns a gym rather than a person who writes for a living?

I thought I would be all inspired to write about 2017, new year, new focus, new me, new you, new gym, new excitement – but the honest truth is none of that stuff is really true.  Well, I am sure it could be true, but for me at least I have honestly not really missed a beat in my training over the ‘break’ – I have rolled up and done my 4-5 boxing sessions each week, my 1-2 Body Work/No Rules classes each week…I have ‘tried’ (reasonably) hard to stick to my weights program throughout (I still only ever complete 2-3 days of the 6-days of programming I receive every week but that’s how it goes!) and whilst some of the food and drink habits weren’t great Christmas week, even that seems to have gotten back on course in pretty short order.  I guess in many ways, I am completely ‘institutionalised’ with my training and food at the moment and what I do every week is what I do every week is what I do every week.

I have been sitting here trying to remember when this happened though – because this certainly wasn’t true all of the time.  Back when I lived a corporate life, getting to the gym twice per week was an achievement – and I would regularly prioritise sitting my butt on the lounge watching tv and drinking a beer ahead of getting to the gym…because it was ‘too late’ or I was ‘too tired’ or I was ‘sore from yesterday’ or any number of reasons that at the time seemed perfectly justifiable.  I think back now and wonder how that ever happened but to be fair I was living a different life and even the two gym sessions I was doing most weeks were two more than most of my work colleagues.

As for my food – and I was telling someone this story the other day – I stumbled upon some old food logs I had from my IT days  – a diet I had at the time considered pretty ‘strict’ – well, I certainly thought I was eating a pretty ‘healthy diet’ anyway!  I would look at now and think ‘Man, you can’t be eating all of that…look at all those carbs, what’s with the sugar…’ but at the time I thought I was eating about as clean as clean could be – and again, compared to all my buddies at work, I was.  After all, choosing the blueberry muffin over the choc-chip one at morning tea (to go with the large cap of course) was really showing a bit of restraint.

I can remember our first real food based challenge – it wasn’t ‘28-Days Later’, it was a version of the Whole30 challenge and what we now call ‘28-days Later’ grew out of the ashes of what was called the ‘Life Challenge’ back in April 2013! -  and it was just so damn H-A-R-D.  No bread for a month?  No pasta??  No sugar???  All of those things seemed completely impossible and whilst everyone who participated lost weight and felt better (including me!) the idea that eating that way could be a ‘sustainable’ lifestyle never really stuck with me until probably another 12-18months had passed…now I honestly couldn’t tell you the last time I ate pasta and whilst I had bread last Friday night, that is a once in a (very long) ‘while’ thing that is a special treat involving hamburgers – bread just isn’t part of my life any more!

I have told you guys all of these stories before and I guess you might be wondering where I am going with this…and so do I in some ways.  But what I wanted to say is that no matter what goals and targets you have set for yourself to do and achieve in 2017 – don’t be too hard on yourself if you don’t quite nail them at the first try.  I was late in life to start a fitness+ health ‘journey’ – but I did have knowledge and the advantage of being in a gym 60-odd hours every week and I still couldn’t seem to quite do it on my first, second or even third try.  For you guys, it is even harder so give yourselves a ‘break’ and just get focussed on resetting and having another crack.  I mean, so what if you fall off the wagon for a day, a week, a month – don’t stress and don’t beat yourself up.  Just get back on the horse.  A month might seem like forever (and yes, your first few classes back are probably going to suck!) – but in the scheme of the rest of your life it isn’t long at all…the sooner you start again, the quick you adjust course, the better for the long run.  Now, that doesn’t mean that we wont dish out a bit of good natured ribbing at the gym if you go missing for a little bit but truthfully we just want to see you in the gym and training – having you back in trying to establish (re-establish?) good training habits is way more important to us than you can ever realise…I feel every week a large portion of our team meeting is dedicated to “I haven’t seen so-and-so for a while, has anyone heard from them”…we want you guys in and training.

Anyway, that’s it.  Play the long game with your goals – it takes a while for habits to ‘stick’ – but if you just persist over time you will win out in the end.

I guess it is good to be back writing on a Sunday afternoon…See you in the gym,

Michael.

Gym Update #1 – New ‘STUFF’ (it’s everywhere!)

So, everything has been painted and the office area + bag storage area have all been completely re-done.  We still have a little bit of work to do in the office to further ‘open up’ the space in there and make it all a bit more useable/client friendly but so far I think everyone would agree the changes have made a big difference to the overall look and feel of the gym.

Following on from this, we still have quite a big change to make out in the gym area.  We are (significantly) reducing our treadmill footprint and creating a ‘stretching zone’ out in the area in front of the tv’s.  We are replacing/upgrading our elliptical trainer.  We are adding a heap of new cardio-focussed ‘death machines’ for use in the boxing classes – which means we will have the ski’s, assault bikes, rowers and our new ‘death machines’ all available for cardio challenges during our classes.

Gym Update #2 – 28-Days Later is COMING

Our annual ’28-Days Later’ challenge is only a few short weeks away – and initial registrations will be up this week.  I have been beavering away on new recipes, creating a new series of challenges AND a new twist on the 28-Days Later formula – ‘The STREAK’.

The results we achieved last year were nothing short of amazing …our total weight loss (for the gym) was 416kgs (an average of 3.76kgs per participant) – and this is despite people who participated GAINING an average of .4kg of muscle during the month…So we all gained muscle and lost fat – sounds AWESOME and I guarantee one thing…if there is only one person in the gym doing the 28-days Later Challenge that person will be ME!

If you have a New Years Resolution relating to your body composition – be it to lose weight, tone-up, get to the gym 3-times each week (or whatever it might be) – then you should think about getting involved in this challenge.  We will be running with an early registration plan this year (which will save you a few $) as when people register ‘LATE’ for this challenge in particular, it really does cause us administrative drama’s due to the need to pull together the recipes, workouts, vouchers etc in a consolidated folder for each participant.

Gym Update #3 – 12-Days of Christmas

A belated congrats to everyone who completed our last challenge – the annual ’12-days of Christmas’ event.  I know for me I was still doing challenge circuits on the very last day before Christmas so I can certainly empathise with everyone who worked so very hard to finish the challenge…the ’12-Days of Christmas’ challenge may not be the toughest physical challenge to get through – in some ways it is the easiest!  But to get through one class every second day at such a busy time of the year is just a massive effort and congratulations are due (however belated) to all of you out there who ‘made it’.

Gym Update #4 – Beach Fit 2016 – Workout of the Week

No post for a couple of weeks, but we are up to WEEK #8 if you can believe it.  The workout rotation for Week#8 is as follows:

If you are following a ‘1-workout per week’ rhythm, you should do WORKOUT#8 this week.

If you are following a ‘3-workout per week’ rhythm, you should do WORKOUT#2, #3 and #4 this week.

Of course, if you are following your own rhythm, AWESOME – continue to do that if it is working for you!

Remember, whether you are on a 1x session per week cycle OR a 3x session per week cycle, it is finding the time to get your food prep done (the beach fit menu is pretty cool, and don’t forget the ‘Food Matters’ Blog will be restarting THIS WEDNESDAY) as well as actually DOING your Beach Blasts – as hard and heavy as you are able – that will make all the difference…well, they had better anyway!  I finished my session yesterday with workout 4 and was ‘unable’ to lift my arms sufficiently to drive my car home for about 10 minutes after finishing – not a fun time.

Gym Update #5 – Food Matters Blog

A new food matters blog + recipe will be coming out this WEDNESDAY, so keep an eye on your inbox!

Gym Update #6 – Round 1 Survey – Feedback

Just a quick follow-up on all of the feedback posted in the survey back in December 2016.  There were a number of responses received to which I commented ‘Please let us know the details so I can get to the bottom of it’ or ‘Please give me some more specific info so I can act’ etc.  Guys, if any of that feedback was yours, please respond to me so I can act on the issues you identified – to this point not one response has been received back from my requests for additional information.  The more info you provide us, the better off the gym will be – remember, we don’t see things through the same ‘eyes’ that you do and sometimes need your help to improve the environment and the service.

If you are worried about the feedback not being anonymous if you email it through, please don’t – my skin is literally 6-inches thick and I promise I wont get upset!

Link of the Week

Footwork for hooks with RJJ:  https://www.youtube.com/watch?v=IjA_LvpQ-Sg