Perth Fitness Expo, Life Plan kicks off on August 31st August 17th, 2014

Hi and welcome to another week,

Just a quick mini-blog this week.  I still wanted to put ‘something’ out but with the Perth Fitness Expo on all weekend it has been a bit stressful trying to find the time to do all of the ‘extras’ that needed to be done – let alone manning the stall!  Just on that, a special thank you to everyone from the gym who rolled up to see us – and apologies to anyone who came past but I didn’t have time to speak to them (Ian Board, Crystal Denhert, Kim Searle, Bridget Crane, Piotr Jorek – I know I saw all of you guys but didn’t get to chat!)…it got a bit busy.  The Expo really re-inforced to me what an amazing tool the InBody 570 scanner is, and how fortunate everyone at the gym is to have such regular access to it.  There are people up at the Expo who quite literally ‘live’ in the fitness industry who were amazed at the detail the InBody tells them about their body composition – all of us can access that data whenever we would like to.  Anyway, enough about the InBody – I am sure you guys are all sick of hearing me bang on about it by now (and if you want to use it, it is always in the gym!).

With regards to the rest of the Fitness Show, it really does reveal the best and worst elements of the industry in so many ways.  There are some new and innovative takes on ‘old’ ideas, some genuinely unique equipment/utilities and every type of supplement, weight loss ‘product’ (shake, tea, powder, whatever) and exercise gimmick under the sun.  I think all of us know that all you need to get in ‘shape’ is a bit of open space to move in and some fresh food to eat (for me, having a heavy bag and a barbell would obviously make things more interesting!) but simple is often the best.  Being at the show made me think about all of this and where our gym started and where it is going.

I think the way Round One Fitness has grown almost organically makes it a bit of a unique place – as we have added more people we have added more equipment – the place was certainly pretty basic when we started it up, and whilst it has grown from a ‘equipment’ perspective, the circuits are still scrawled on the concrete walls in chalk, when the instructor is going through the class plan at the start of a session he/she is often interrupted by the sound of weights being dropped on the platforms out the front, when it is hot we all make jokes about ‘Bikram Boxing’ (though the fans do their best – who amongst you can remember when we had only 4 fans?  Who can remember when we didn’t have ANY??) .  Our gym really has been built by members and I am sure I will see a heap of people in the gym this week who are as much to blame / credit as myself, Vanessa and all the staff (past and present) with the change and growth in the gym over the past 4-odd years or so.

We have some changes planned for the gym over the next few months that involve a fair bit of investment and change to the lay-out of the place – what I am really hoping is that nothing we do changes the character of the place , that it remains a great place to both train and catch up with friends and that we don’t get drawn into looking for training gimmicks or short-cuts in order to be ‘successful’.

That’s really all I wanted to say this week.  I guess I should also mention that the new Life Plan will kick off with a food ‘HOW TO’ talk at the gym on Sunday, August 31st.  I know that is City to Surf day but am thinking if we start at 3pm everyone will have heaps of time to get back from the event, get cleaned up and get to the gym.  The August Mini-Challenge is ticking along – I am loving the extras (they are giving my ‘free’ time in the gym a real purpose) so make sure you push all the way through to the end with that (two weeks to go).  The new supplies of Progenex and new bag mitts (all sizes) will be in the gym in the next week or so…that’s about it for this very busy weekend.

See you in the gym.

Michael.

 

Habits – Cues and Rewards, Fitness Expo, Progenex Cocoon August 10th, 2014

Hi and welcome to another week,

It was nice to get back into some classes last week.  My ribs are still pretty sore but I have found that if I am a bit more careful with my movements then I can avoid those ‘stabbing pain’ moments that made the previous week or so difficult to ‘get through’.  Somehow when I do a class I manage to push myself along just a little bit harder/faster than I can when working out by myself – I just feel like training with and around others helps me get more out of my own session.  So even though I am not quite 100%, it was great to be back doing some ‘proper’ sessions in the gym.

As we move towards the new Life Plan kick-off (on August 31st), I thought it might be a good week to ramble on about the impact habit has each of our lives – and ways we can identify what is happening.  In the awesome book by Charles Duhigg – ‘The Power of Habit’ he talks about how every habit consists of a ‘cue’, a ‘routine’ and a ‘reward’ (and yep, I did have to go back to the book to remember them – sorry!).  Don’t worry – the book talks a lot about how we need habits in our lives and most of them are positives – and it is ‘habits’ that allow us to get to work every day, get to sleep every night and generally just live a productive life.  There are probably a few habits each of us have though that are holding us back from achieving the things we SAY we want.

I speak to a lot of people at the gym who tell me that they eat well – ‘most of the time’.  They go on to tell me that their weakness is snacking on ‘treats’ after dinner each night.  What happens is, they eat their meal, tidy the kitchen, put the kids to bed, sit down to relax in front of the tv…then hunt in the fridge for chocolate (or whatever else they might be able to find).  They then take the ‘treat’ down to the couch and snack away until the tv show or movie or whatever is finished, at which point they pick up the remains of the chocolate and return it to the fridge (or more likely put the wrapper in the bin).  If you break the scenario down, the ‘CUE’ is sitting down to watch tv at the end of the day, the ‘Routine’ is the looking for/eating the chocolate, the ‘Reward’ is – well, what exactly?  I guess it is the taste of the chocolate?  But the real ‘Reward’ is the disappointment and regret they feel in ‘slipping’ from their diet commitment.

Then there are other people who talk to me about the struggle they have coming to the gym consistently.  There is a lot of ‘life gets in the way’ stuff and I understand that – those aren’t the stories I am talking about.  It is the times when you plan to come, but have had a stressful day at work and make the decision that being home with a beer/wine in hand would be a much (much) better way to end the day than driving to the gym, getting parking, getting changed, training…If this is happening to you, then SOMETHING in the chain of events that is the CUE to your behaviour, SOMETHING that is triggering you to go directly home without collecting $200 (going to the gym).  Maybe it always happens on days you have a meeting with a particularly frustrating client or co-worker?  Maybe it always happens on days when you skipped lunch so are feeling down on energy in the afternoon?  The trick is – identifying the cue, acknowledging it and moving past it.

As we move closer to the Life Plan – when you will be challenged to change your habits as they relate to diet and training, to become more consistent and disciplined, it is important to think about the habits in your life now, the ‘cues and rewards’ associated with them and how those habits are compromising your progress.  Think about your own habits.  Are the ‘Rewards’ they are bringing you really things you are looking for?  If not, it might be time to replace them with something a little more in tune with your goals?

See you in the gym.

Michael.

Gym Update #1 – Fitness show is on THIS WEEKEND

The Perth Fitness Show (http://www.fitness-show.com.au) will be held up at the Convention centre this coming weekend – August 16th and 17th.  Round One Fitness has a stall up there – opposite Lorna Jane – and we will be up there doing Body Scans and trying to take everything in.

We are running a show special on the Body Scans – just $20 (usually $25 for members, $35 for non-members).  If you are a member and you want a scan done up at the show, we will do it for you for just $15.  Whether you want a scan or not though, if you head to the show, please come and say hello.

Gym Update #2 – August Mini-Challenge is GO!

Well done to everyone who is having a go at the mini-challenge.  It has been great to see so many people doing their ‘extras’ – either before or after class – and I am sure each of them will really reap the benefits of their commitment by the time the month is over.  I have been struggling through it – classes are hard with my stupid ribs…but chin-ups are worse.  I have found though if I just do them a few at a time it is bearable.

There seems to be some confusion on how to record the results?  All I have been doing is writing up a ‘C’ (for class) when I do a class, and writing up an ‘E’ (for ‘EXTRAS’) when I finish all my reps.  I am happy for you to use whatever method works for you though.

A reminder of the challenge rules:

-       Complete 3-classes every week.

In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

-       50 Kettlebell Clean and Press

-       50 Push-ups (chest to ground on EVERY ONE!)

-       50 V-Sits

-       50 Goblet-Squats

-       50 Kettlebell Swings

-       25 Pull-ups

Want more info?  Check the blog from last week.

Gym Update #3 – New Life Plan/Muscle Plan both start in September

Late in August we will launch the newest Round 1 ‘Life Plan’ – along with a new ‘Muscle Gain’ challenge.  The launch will be at 4pm on August 31st when we will present a ‘Paleo Eating – How To Do It’ session followed by registration for the ‘Life Plan’/’Strength Challenge’.  Participation in both the Life Plan/Strength Challenge will cost $55 and included in your registration fee will be FOUR (4) InBody Scans (usually valued at $25 each) AND:

-       Life Plan:  Monthly eating plan + Diet Restrictions + Exercise Guide

-       Muscle Gain Plan:  Weekly Exercise guide

I will continue to trickle feed information about the two challenges over the next month or so, but the key things to understand now is that the kick-off date is 4pm, Sunday August 31st – costs are $55 – and we will be completing monthly assessments on the InBody Scanner rather than using callipers.

Gym Update #4 – R1 Members doing Amazing (and Charitable) things!

Our members are amazing and at the moment a couple of them are doing amazing things.

First off, Blake Henry has been growing a beard to support Motor Neuron Disease.  He has been growing it since the start of winter (and it looks like he has been growing it since birth!) and his goal is not to shave for the three (3) months of winter and raise money along the way.  It is an awesome cause and Blake is doing his little bit to help those people (and their families) who are being impacted.  The link to his supporter page is here:

https://getonbeard2014.everydayhero.com/au/blake

Meanwhile, Dale Morgan has joined the ride to conquer cancer and has committed to riding 2000kms and raising $2500 in The Sunsuper Ride to Conquer Cancer.  As Dale – a cancer survivor – wrote “Cancer has touched too many families and taken too many lives already. We need to take action against this disease.”  All of the money raised is immediately invested by Harry Perkins Institute of Medical Research (renamed in November 2013 from the Western Australia Institute of Medical Research) in life-saving research.  If you can help Dale reach his goal, please donate at his supporter page:

http://www.conquercancer.org.au/site/TR/Events/Perth2014;jsessionid=652FBE24D3C4C82F3CDA98A1D6E4868E.app258c?px=1412761&pg=personal&fr_id=1142

Gym Update #5 – New Gear on the Way

As noted last week, there is some new gear on the way.  A new order of hand wraps (black) and medium bag mitts will be with us soon.  We are also waiting on some heavier kettlebells, some more deadballs and some new wall balls.

Gym Update #6 – Perkville Rewards Program

Our members rewards program – http://www.perkville.com is running along beautifully.  Make sure you check your points balance on the perkville website and let us know if there are any discrepancies.  The key to the system is the email matching…it just has to be character for character perfect for it to work.

The usual ‘how it works’ paragraph is below, but did you know if you refer a friend to Round 1 via Perkville, when they show up and have their email address (again, make sure it is ‘right’ when you refer them) added to our database (not when they join the gym, just when they ‘show up’) you will get another 50 bonus points?

The way it works is that for every single membership dollar you spend – either an ‘up-front payment’ or via the direct debit system – you get one point.  Every time you come to the gym and SCAN YOUR MEMBERSHIP CARD (which is what I call checking in – please don’t think this is a ‘facebook check-in’ – you get TWO points.  Those points then turn into Round One dollars – for every 200 points you earn you will get $10, or, if you wait until you have 400 points that is worth $25.

What can you spend the ‘money’ on?  Well, anything you like.  An ‘InBody’ Body analysis.  Personal Training.  New gloves.  Protein.  Whatever you like!

Sign up at www.perkville.com – all you have to do is register at PERKVILLE with the same email address you have registered at Round One Fitness.

Gym Update #7 – AFL Dreamteam and Footy Tipping

Dream Team first this week.  First off, I just want to say I am VERY annoyed by anything/everything related to North Melbourne.  I have two North Melbourne players – Greenwood and Dal Santo – and one was a late withdrawal (leaving me with a big, fat ZERO) and the other gave me a pitiful 39 points.  Thanks a lot.  So I am OUT of the competition in the first week of the finals for the 3rd year in a row – not happy.  Moving on are Kade Mahar (an amazing 2500 point score) and Kim Devereaux who caused an upset from 8th place – those guys will face off against the losers from the top 4 match-ups (Lloyd and Dale Godsell) whilst Justin Vanders and Roly (the defending champ) have the week off.

Over in the tipping, Trav Goncalves pulled out an amazing 9 from 9 – having faith in both the Tiges and Eagles (the two results that seemed to trip up most people).  That has pushed him up to 2nd overall – just one point behind Brendan – with Kristy a point further adrift.

Good luck next week everyone.

Link of the week

We have an awesome new supplement in stock in the gym called ‘Cocoon’ from Progenex.  I don’t like using this spot for promoting gym products, but it is a great product that really does do what it says…and this review says what it does better than I can.

http://breakingmuscle.com/health-hygiene/product-review-progenex-cocoon

Oh – and if you were reading the article and wanted to know who in the world is Christmas Abbot, well this video kind of shows you:  https://www.youtube.com/watch?v=ywsXZsjTnww

See you in the gym!

Michael.

Gym Challenges – Why we do them (and why you should join in)! August 3rd, 2014

Hi and welcome to another week,

Some pretty cool classes last week.  Unfortunately I only got to observe them/run them rather than actually do them due to the ongoing pain from my ribs.  Highlights for me included the partners class last Monday with all of the running/bike efforts – doing these with a ‘partner’ to me really adds to the challenge, you just get a little bit of an extra spur to push along which really adds up by the end of the session.  I also thought that the Wednesday ‘abs session’ was really tough and was not surprised to see a few people ‘sit out’ of classes on Thursday/Friday – preferring a treadmill session to doing ‘anything’ that might impact on their abs.

We have another challenge starting in the gym this week – the August ‘Mini Challenge’ which I have also been causing the ‘300 challenge’.  Now – there is more info about the specifics of this below (Gym Update #1) but simplistically to complete the challenge you need to complete three (3) classes each week and 50 reps of each of 6 different exercises each week on top of that.  So it is pretty straight forward – but just a little bit more than (most) people are doing today.  We run these challenges at the gym pretty regularly – if you include the 6-month life plan, this is our sixth one in 2014 and we are only just getting started on August, and I have been asked by a few people why we do we run them, what is the point etc etc.

Well, there are a LOT of reasons, but let me give you just a quick taste of why I think running challenges is important for the gym – which I think could also be read as why I think DOING challenges is important for you guys…

Firstly, the challenges help you be ‘better’ – they help you to do a little bit more than they otherwise would – in an environment where a heap of other people are doing the same thing.  It is one thing to tell yourself you are going to do an extra bin run after every session – it is quite another for half the gym to be doing it.  When it is ‘only you’, those little voices in your head will talk you out of it by the end of the second week (or second day).  When there are ten people who start running down the street, it is pretty easy to jump onto the back of the group (or the front of the group?).  So – when the challenges are on, it makes it just a little easier for everyone to do a little bit more and therefore a little easier for everyone to make some progress.

Second, it really forces you to FOCUS.  We are all incredibly busy – work, kids, study, sport, kids sport, whatever it is – and all that ‘stuff’ seems to takeover our lives at times.  Don’t worry – all of that ‘stuff’ is important, I know that.  It is just that we all want to come to the gym to give ourselves some stress relief, some extra strength, some flexibility, maybe just to help us look a bit better in our bathers come summer time – and it is easy to miss out on all those things, despite our best intentions – because ‘LIFE’ is in the way.  When the challenges are running though, it seems everyone is ‘IN’.  It seems that making a mental commitment to get to the gym three times each week is quite a different thing to writing your name on a white board PROMISING to be in the gym three times each week.  Why that is I am not exactly sure – but it certainly seems to be the case.  The challenges help each of us focus and meet our internal commitments to get to the gym.

Third, when people train a little more, it (usually) helps with their food management.  When you are in training and regularly in the gym, somehow diet seems a little more important and a cooking ‘well’ seems a little less of a pain.  The challenges get everyone doing some extras, spending that additional 15 minutes (and that is all it ever is) in the gym and this gives you a little more of a push to eat well.  Watching your diet, training more?  Sounds like a good way to achieve some body composition changes in a short time!

Lastly, you get a genuine sense of accomplishment from FINISHING.  Doing a set number of classes – no ifs, no buts – is HARD.  Doing extras every single week is HARD.  When you finally get to the end of a challenge, it is like finishing work on the last day before Christmas Holidays – you feel like you have accomplished something, you feel motivated and happy with yourself.  Finishing a challenge is a feeling that just can’t be beaten – you have held yourself to a higher standard of ‘YOU’ and you have come through with flying colours.  Finishing a challenge is an AWESOME feeling.

Since starting the gym back in 2010, monthly challenges – either full-scale ‘Get it Done’ challenges or smaller ones like this – have been a staple of the gym.  They really do provide untold benefits and – even if doing the ‘extras’ only lasts for a month, every rep of every exercise you do is meaningful and has value – by doing the extras, you are adding just a bit more value to your training and just a little bit of extra ‘life’ to your life.  The ‘300’ challenge starts tomorrow.  Get into it.

See you in the gym.

Michael.

Gym Update #1 – August Mini-Challenge is GO!

Our latest MINI-Challenge will kick off on Monday, August 4th – that’s TOMOROW.  Throughout the month of August, the challenge needs you do the following exercises every week for 4-weeks:

-       Complete 3-classes every week.

In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

-       50 Kettlebell Clean and Press

-       50 Push-ups (chest to ground on EVERY ONE!)

-       50 V-Sits

-       50 Goblet-Squats

-       50 Kettlebell Swings

-       25 Pull-ups

Now – those exercises need to be completed each WEEK, not after each session.  So what you might do is complete 2 of the extras after each class (say, Goblet Squats and Pushups on one day, then Pull-ups and Kettlebell swings on the next day etc) OR you could do a few reps of each exercise on each day…This challenge is based around the famous 300 workout but I have swapped out a couple of exercises (KB Swings for Deadlifts, V-Sits for Floor Wipers, Goblet Squats for Box Jumps) just to make them a little more accessible for everyone.  I have also cut the number of pull-ups from 50 down to 25 for the same reason…if you feel like sticking at 50 pullups though, you of course have my blessing! J

Gym Update #2 – New Life Plan/Muscle Plan both start in September

Late in August we will launch the newest Round 1 ‘Life Plan’ – along with a new ‘Muscle Gain’ challenge.  The launch will be at 4pm on August 31st when we will present a ‘Paleo Eating – How To Do It’ session followed by registration for the ‘Life Plan’/’Strength Challenge’.  Participation in both the Life Plan/Strength Challenge will cost $55 and included in your registration fee will be FOUR (4) InBody Scans (usually valued at $25 each) AND:

-       Life Plan:  Monthly eating plan + Diet Restrictions + Exercise Guide

-       Muscle Gain Plan:  Weekly Exercise guide

I will continue to trickle feed information about the two challenges over the next month or so, but the key things to understand now is that the kick-off date is 4pm, Sunday August 31st – costs are $55 – and we will be completing monthly assessments on the InBody Scanner rather than using callipers.

Gym Update #3 – WA Fitness Show

The Perth Fitness Show (http://www.fitness-show.com.au) will be held up at the Convention centre on the weekend of 16th and 17th of August.  We will be up there with the InBody Scanner trying to spread the word whilst also taking in what the rest of the show has to offer.  The program looks awesome and hopefully a few people from R1 will have time to come up for a look.  We are supposed to be receiving 50-discounted tickets to attend the show (I am not sure what ‘discounted’ means at this stage – I haven’t received the tickets) but will make these available to R1 members when I get them.

Gym Update #4 – New Gear on the Way

We have a new order of bag mitts and hand wraps on the way – medium gloves and black hand wraps to be specific.  Beyond that, current ‘gear’ plans are some (slightly) heavier kettlebells, some more deadballs and some new wall balls.  I am also looking at trying out some of the new 12m power ropes (our current ones are 15m) which would give us just a little bit more room down the back of the gym.

Gym Update #5 – Perkville Rewards Program

Our members rewards program – http://www.perkville.com is running along beautifully.  Make sure you check your points balance on the perkville website and let us know if there are any discrepancies.  The key to the system is the email matching…it just has to be character for character perfect for it to work.

The usual ‘how it works’ paragraph is below, but did you know if you refer a friend to Round 1 via Perkville, when they show up and have their email address (again, make sure it is ‘right’ when you refer them) added to our database (not when they join the gym, just when they ‘show up’) you will get another 50 bonus points?

The way it works is that for every single membership dollar you spend – either an ‘up-front payment’ or via the direct debit system – you get one point.  Every time you come to the gym and SCAN YOUR MEMBERSHIP CARD (which is what I call checking in – please don’t think this is a ‘facebook check-in’ – you get TWO points.  Those points then turn into Round One dollars – for every 200 points you earn you will get $10, or, if you wait until you have 400 points that is worth $25.

What can you spend the ‘money’ on?  Well, anything you like.  An ‘InBody’ Body analysis.  Personal Training.  New gloves.  Protein.  Whatever you like!

Sign up at www.perkville.com – all you have to do is register at PERKVILLE with the same email address you have registered at Round One Fitness.

Gym Update #6 – AFL Dreamteam and Footy Tipping

Three tipsters – Gina, Paul O’Connor and Amanda Dixon – all selected 8 from 9 this week…Paul and Amanda were both tripped up by West Coast upsetting Adelaide, whilst Gina’s faith in the Power returning to the winners list proved to be ill-founded.  In the overall competition, Ben McManus and Brendan Corley are locked at the top on 118 points with Kristy Morris just a point further back on 117.  Now, rumour has it that the winner in the battle between Brendan and Kristy has to ‘dress up and pose for photos’ in the colours of the other persons team – with only a few weeks to go and just one point between them, I am certain both are on the lookout for good photo locations.  Middle of Gateways shopping centre at 10am on a Saturday morning would be one spot that would attract a crowd!

Over in the Dream Team competition, the finals are now set – the top 8 sides for the year are:

Justin’s Beeliar Bogans, Roly’s Bourbinators, Dale G’s Magpieman, Lloyd’s GymGods, Leigh’s Roodelicious, Kade’s Kings, my Round 1 Bulls and Kim’s Half Time Heroes.

Congrats to everyone who made it through to the finals and good luck in the next couple of weeks.

Good luck next week everyone.

Link of the week

The emotion of the games:

https://www.youtube.com/watch?v=-ot63GiM7DM

See you in the gym!

Michael.

Injured? Keep Moving, August Mini Challenge Announcement July 27th, 2014

Hi and welcome to another week,

Wow – last Monday’s session with that ‘Kettlebell – Bike/Jump Squat – Barbell’ sequence formed one of the toughest 12-minutes in one of the toughest boxing sessions I can remember for a long time.  I remember finishing the last of the barbell static holds (which marked the end of the session) and just thinking to myself ‘I am so glad I started at station 1 – if I had to complete a 4-minute row right now I am not sure how I would do it’.  Super tough.  It has got to be good for you right?  Last week also marked the kick-off for the new set of Body Work sessions – I only managed to get through one of them last week (Class B I think it was) and it was terrific – really challenging and gave me the chance to lift some heavier weights in a group training environment.  Getting a Body Work class done once each week so I can complete all ‘5’ sessions on the schedule remains one of my training targets.

Mind you, my training targets seem like a bit of a far-off dream right now.  I am still not sure how I exactly did it, but last Thursday night I managed to take a bit of a tumble in the gym and crashed pretty heavily into one of the treadmills.  Luckily for me I didn’t bang my head (though I am sure a lot of people would say that is the least used part of my body) – however I did cop a pretty hard impact on my back and ribs.  My ribs are particularly sore and I am finding simple tasks like walking, getting up off the ground and bending over to be a real issue.  What it is making me realise though is how much I take for granted being ‘mobile’ and (relatively) strong.  And further, how hard things can quickly become when those things are taken away.

When you are injured or struggling with soreness, you really only have a few options.  The two ‘extremes’ – ignore the pain and keep going OR ‘stop everything and hope it gets better by itself’ really aren’t great though.  I guess a couple of days of ‘total’ rest might be ok, but in my experience the more time I spend doing ‘nothing’ the more I struggle with all of my body – a sore knee becomes a sore back AND knee and then a sore back, knee AND shoulder and it is like some kind of inactivity ‘disease’ spreads through my body.  Back when I was living the corporate life I felt I would continually go through this cycle.  I would run every day at lunch-time, then – after a few weeks my knee would be aching all the time which would lead to me taking ‘a couple of days off’.  Once I stopped running though, I wouldn’t replace it with walking or a weights session – I would replace it with sitting at my desk to eat lunch which, funnily enough, didn’t help my knee feel any better and also added to the tightness in my lower back…which is one of the reasons I started running in the first place.  Three months later in desperation I would start running again – annoyed at myself for having to ‘start again’ with a super tight lower back that restricted my running and a set of lungs that caught fire after approximately 34.2 steps!

Mobility is about mobility.  It is about movement.  Given I am struggling at the moment – I am really not up to doing a class – but I can walk.  And I am pretty sure I can skip a bit which is great for mobility.  I don’t think I can bear-crawl or push a sled…but I can probably ride a bike.  I can certainly do SOMETHING.  And if I can just keep moving, make sure that my hips and lower back don’t start tightening up (which I am a bit prone too) then, when my ribs all start feeling better in a few days I will hopefully be able to get straight back into it.

If you are struggling with an injury – don’t give up.  You don’t want to be going through pain for your exercise, but if you talk to your physio I am sure you will be able to get some help with things you can do that will not only not cause any pain but might actually HELP with your rehab…and we are pretty much always happy for people to modify things when the changes are about working around an injury.

If you are injured, stay positive and stay mobile.  Keep on moving.  The more you are able to move – to get up and down, to walk and crawl, the better you will recover and the more quickly you will start feeling ‘better’.  You train to live a healthy life first of all – don’t forget that when an injury or some soreness threatens to derail you or your plan.

See you in the gym.

Michael.

Gym Update #1 – August Mini-Challenge is GO!

Our latest MINI-Challenge will kick off on Monday, August 4th – just one week for now.  Throughout the month of August, the challenge needs you do the following exercises every week for 4-weeks:

-       Complete 3-classes every week.

In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

-       50 Kettlebell Clean and Press

-       50 Push-ups (chest to ground on EVERY ONE!)

-       50 V-Sits

-       50 Goblet-Squats

-       50 Kettlebell Swings

-       25 Pull-ups

Now – those exercises need to be completed each WEEK, not after each session.  So what you might do is complete 2 of the extras after each class (say, Goblet Squats and Pushups on one day, then Pull-ups and Kettlebell swings on the next day etc) OR you could do a few reps of each exercise on each day…This challenge is based around the famous 300 workout but I have swapped out a couple of exercises (KB Swings for Deadlifts, V-Sits for Floor Wipers, Goblet Squats for Box Jumps) just to make them a little more accessible for everyone.  I have also cut the number of pull-ups from 50 down to 25 for the same reason…if you feel like sticking at 50 pullups though, you of course have my blessing!

I have (painfully) written all of the activities up on the board for the challenge (the one above the treadmills) and all you need to do in order to participate is write your name up on the board and start recording your reps.  I would really love to see 100 names up on the board – it is time to start thinking about getting ready for some warmer weather and this challenge will be the perfect thing to kick off your ‘ready for summer’ training plan.

Gym Update #2 – New Life Plan/Muscle Plan both start in September

Late in August we will launch the newest Round 1 ‘Life Plan’ – along with a new ‘Muscle Gain’ challenge.  The launch will be at 4pm on August 31st when we will present a ‘Paleo Eating – How To Do It’ session followed by registration for the ‘Life Plan’/’Strength Challenge’.  Participation in both the Life Plan/Strength Challenge will cost $55 and included in your registration fee will be FOUR (4) InBody Scans (usually valued at $25 each) AND:

-       Life Plan:  Monthly eating plan + Diet Restrictions + Exercise Guide

-       Muscle Gain Plan:  Weekly Exercise guide

I will continue to trickle feed information about the two challenges over the next month or so, but the key things to understand now is that the kick-off date is 4pm, Sunday August 31st – costs are $55 – and we will be completing monthly assessments on the InBody Scanner rather than using callipers.

Gym Update #3 – WA Fitness Show

The Perth Fitness Show (http://www.fitness-show.com.au) will be held up at the Convention centre on the weekend of 16th and 17th of August.  We will be up there with the InBody Scanner trying to spread the word whilst also taking in what the rest of the show has to offer.  The program looks awesome and hopefully a few people from R1 will have time to come up for a look.  We are supposed to be receiving 50-discounted tickets to attend the show (I am not sure what ‘discounted’ means at this stage – I haven’t received the tickets) but will make these available to R1 members when I get them.

Gym Update #4 – New Gear on the Way

Our new skipping rope solution from ‘RX Smart Gear’ (http://www.rxsmartgear.com/) arrived on Thursday and I got them up on the walls on Friday.  This means there is now a set of ‘speed ropes’ for use by all of our class participants – which makes skipping a LOT easier and really does make it possible for everyone to do double skips (yep, EVERYONE!).

Why did we go to this effort when the PVC ropes were doing the job?  I guess I have just gotten tired of the continually breaking skipping ropes so I have decided just to throw money at the problem in one hit rather than the constant Chinese water torture of spending $400 on ropes every couple of months.  That said, the new ropes are pretty damn expensive and need to be looked after – please make sure while you are skipping you don’t constantly whack the ropes into the chin-up bar or sleds (skip ON the CROSSES!) and DON’T USE THEM OUTSIDE!  When you finish with the ropes, please put them back neatly in the rack – they go from smallest to longest (left to right) and each rope goes in its own little holder – don’t split them up.

Gym Update #5 – Perkville Rewards Program

Processed more that $400 worth of Perkville rewards vouchers last week – fantastic.  If you want to get in on the action – access to ‘free’ personal training, Body Scans, gloves, whatever…be sure to register for the program at http://www.perkville.com.

The way it works is that for every single membership dollar you spend – either an ‘up-front payment’ or via the direct debit system – you get one point.  Every time you come to the gym and SCAN YOUR MEMBERSHIP CARD (which is what I call checking in – please don’t think this is a ‘facebook check-in’ – you get TWO points.  Those points then turn into Round One dollars – for every 200 points you earn you will get $10, or, if you wait until you have 400 points that is worth $25.

What can you spend the ‘money’ on?  Well, anything you like.  An ‘InBody’ Body analysis.  Personal Training.  New gloves.  Protein.  Whatever you like!

Sign up at www.perkville.com – all you have to do is register at PERKVILLE with the same email address you have registered at Round One Fitness.

Gym Update #6 – AFL Dreamteam and Footy Tipping

Well, the split round is finally over, and the winner is – well, let’s just say football was the winner.  We had a three way tie for the lead – on a very ordinary score of ‘6’ between Kristy Morris, Brett Schaper, Brad Mahar and Leigh Rodgers.  ‘Bomber’ – and I am not actually sure who that is (even though I feel like I should know?) holds an overall lead of 1 ahead of Ben Mac and Kristy Morris.

Over in the Dream Team, there were some amazing scores with Kim Devereaux putting up a quite remarkable score of 2311 but STILL being beaten – a big well done to Dale Godsell and his 2316 points.  Other big scores came from Lloyd (2310) and Cam Hobson with 2290.  The ladder is very interesting with a nice family battle going on between Brad and Kade Mahar for a spot in the bottom half of the half.

Good luck next week everyone.

Link of the week

Deadlifts, sled and step-ups?  Sounds like a great combo to me!

https://www.youtube.com/watch?v=p4Rw_or6F4E

See you in the gym!

Michael.

The Paleo Way, New Challenges on the way July 20th, 2014

Hi and welcome to another week,

I loved my training last week.  I am struggling a little bit with a couple of injuries at the moment (right shoulder, left elbow) which has made it a bit tough at times, but by modifying my weights and making sure I am not ‘rushing’ through the sessions (punching properly, lifting with good technique) I have been getting through OK.  It can be a bit frustrating not being able to do ‘everything’ to the level that I would like but when the alternative is just to give up, I think managing my way through the sessions is a much (much) better alternative!

Last Thursday night, Vanessa and I headed along to ‘The Paleo Way’ event with Pete Evans up at HBF Stadium.  I had hoped to be able to share a heap of great information from the event in the blog this week – but to be honest the event was pretty disappointing…heavy on power-point slides but light with regards to practical information.  There were a couple of stories that were shared on the night that I did want to relate through this week’s blog though.

The first one of these was a quote they put up that read as follows:

“Everything has the power to strengthen you or make you weaker.  Do you know what your own food choices are doing to you?’

Now this is a pretty simple comment and one that is obvious to all of you – but I have to admit that I had never really thought of it that way.  I do think about choices – but to be truthful, a lot of my thoughts have always been about ‘balance’.  I guess what I mean by this is that I always think (have always thought) that – within reason – a little but of everything (as long as it is just a little bit) wont do you any harm.  The more time I have spent on this ‘no grains’ diet though, the more I find even a ‘little bit’ of the wrong thing can really slow me down.  The more I eat the ‘right way’, the more I realise that eating the ‘wrong way’ can leave me feeling lethargic and ‘flat’.

Now, I am probably a bad example because I have been on a bit of an eating ‘journey’ for a couple of years now, but I just couldn’t imagine eating from a fast food restaurant these days – no matter what the circumstances.  I train too hard to allow my eating choices to drag me backwards from a health or body composition perspective.  It just isn’t worth it.  If that means I need to ‘wait’ for a little while before being able to eat properly, then I just have to wait.  In fact I deserve to wait because I should have been more organised and sorted out my food the night before.  Do you know what your own food choices are doing to you?

The second thing I wanted to relate to you was a story told by Pete Evans as part of his opening to the night.  The story was about his two daughters (he told us they were aged 7 and 9 at the time of the story) and the girls had been asking him for a pet rabbit.  Given my experience with 7 year olds and 9 year olds, I suspect that if they had asked for a rabbit once they had probably asked for a rabbit 1000 times – and getting a rabbit would have been their entire focus (right up until the time they actually GOT the rabbit of course!).  Anyway, he picked the girls up from a party and they both had the traditional post-party lolly bags – of course, they wanted the lollies and asked their Dad if they could eat them.

As he told the story, he related that he didn’t want to say “no” – he wanted the girls to reach their own decisions about what the right and wrong thing to do might be.  So he asked them – if grass, lettuce and an occasional carrot – was the best food for a rabbit, what might the girls feed a pet rabbit if they were to get one.  The girls are smart – they want the rabbit – so of course they replied that they would feed the rabbit grass, lettuce and an occasional carrot.  The story went on with Pete asking his daughters what they might do if the kids down the road also had a rabbit – but those kids let their rabbit eat whatever it wanted – and they gave the rabbit lollies and it really (really) liked them.  Even though they know that rabbits need grass, lettuce and an occasional carrot, would they feed their rabbit lollies because they knew the rabbit down the road ate them and really liked them?

The girls are smart of course, and said that if the best food for a rabbit is grass, lettuce and an occasional carrot, then that is what they would feed it – no lollies, even if rabbits like them.  “That’s great news”, replied Pete.  “And what you two need to understand is that you are MY rabbits and I only want you to eat the food that is best for you.”

A simple story about food choices.  “Everything has the power to strengthen you or make you weaker.  Do you know what your own food choices are doing to you?  Do you know what your own food choices are doing to your kids?”

See you in the gym.

Michael.

Gym Update #1 – Perkville Rewards Program

It has been great seeing so many people redeeming vouchers for Round 1 through our rewards program at Perkville -

http://www.perkville.com.  A few people seem to have been a bit ‘nervous’ about using the vouchers…you shouldn’t be.  It took a couple of weeks work to get it all up and running, validate the links between the membership system and Perkville to provide the system…of COURSE I want you to use it.

Remember, for every single membership dollar you spend – either an ‘up-front payment’ or via the direct debit system – you get one point.  Every time you come to the gym and SCAN YOUR MEMBERSHIP CARD (which is what I call checking in – please don’t think this is a ‘facebook check-in’ – you get TWO points.  Those points then turn into Round One dollars – for every 200 points you earn you will get $10, or, if you wait until you have 400 points that is worth $25.

What can you spend the ‘money’ on?  Well, anything you like.  An ‘InBody’ Body analysis.  Personal Training.  New gloves.  Protein.  Whatever you like!

Sign up at www.perkville.com – all you have to do is register at PERKVILLE with the same email address you have registered at Round One Fitness.

Gym Update #2 – Upcoming Challenges and Events

We have a few things coming up for August and September.  So for those who are interested, it is going to look a little bit like this.

We will kick things off in August with our next ‘mini-challenge’.  This challenge will be based around the 300-workout and there will be a set number of reps of each of the ‘300’ elements that you need to complete each calendar week.

In September we will be kicking off a new Life-Plan – and a brand new ‘Muscle Gain’ challenge.

The new Life Plan will be similar to the last one in that it will go for multiple months – but, hopefully learning from the first Life Plan we ran earlier this year, this one will run for 3-months (from the start of September to the end of November) rather than six (6).  Like the 6-month plan, the new one will feature diet restrictions AND an exercise/recovery program (classes plus extras) to complete each month.  In advance of the new Life Plan starting, I am planning to run a nutrition ‘how to’ session at the gym on Sunday August 31st (just in time for the first week of the life plan).  This isn’t going to be a ‘why’ session – it is going to be focussed on HOW to structure your eating when you are on a ‘life plan’ type diet (primarily, no grains or added sugars).

The ‘Muscle Gain’ challenge will run for 3-months in parallel with the Life Plan.  It will consist of 12-weeks worth of pre-set weights programs (+ weekly conditioning) that need to be completed – the aim of this challenge will be maximum muscle gain within a 3-month timeframe.  Recovery and diet will also be included in this challenge.

We will be using the InBody scanner to support both the new Life Plan AND the Muscle Gain challenge.

Gym Update #3 – WA Fitness Show

The Perth Fitness Show (http://www.fitness-show.com.au) will be held up at the Convention centre on the weekend of 16th and 17th of August.  We will be up there with the InBody Scanner trying to spread the word whilst also taking in what the rest of the show has to offer.  The program looks awesome and hopefully a few people from R1 will have time to come up for a look.  We are supposed to be receiving 50-discounted tickets to attend the show (I am not sure what ‘discounted’ means at this stage – I haven’t received the tickets) but will make these available to R1 members when I get them.

Gym Update #4 – New Gear on the Way

As everyone who looks at the Facebook site will know, we have a really exciting new skipping solution from ‘RX Smart Gear’ (http://www.rxsmartgear.com/) in the next week or so.  I guess I am just a bit tired of the continually breaking skipping ropes so I have decided just to throw money at the problem in one hit rather than the constant Chinese water torture of spending $400 on ropes every couple of months.  What the new solution means is that we will have a set of ‘speed ropes’ for use during classes with a purpose built rack.

On the subject of speed ropes, a new delivery of Magnum Speed ropes will be available from reception within the next few days.  These are a great product and will be available for $25 – each rope is easily customised and a great addition to your training bag.  It might sound silly but a skipping rope is a very individual thing and having one you can ‘trust’ makes doing doubles, knees-up skipping etc so much easier – which in turn really helps improve your training.  For me, I occasionally will use a ‘normal’ rope in a class if it is 2-minute rounds, but for anything longer than that I grab my speed rope out of my training bag just because I KNOW it is the right size and it makes skipping so much less of a frustration when you have a rope that is perfect for you.  Remember as well, if you have 5-minutes spare before a class it is better spent with a rope in your hands than just standing around and ‘waiting’ – and as a dynamic warm-up, skipping is a much better option than sitting on a spinning bike.

Gym Update #5 – New Gloves and Hoodies

Great news last week in that our delivery of bag mitts, mma gloves and long sleeve hoodies arrived.  As part of the delivery of bag mitts we also refreshed our hire gloves with 30 new pairs – hopefully this makes things just a ‘little bit’ nicer for beginners and anyone who has ‘forgotten’ their gloves.

Our bag mitts are available in all sizes at the moment – at just $25 they are a great training option for our gym and the best value boxing gloves you will find anywhere.  The MMA gloves are also a great product and (I think) much improved from the original design we had a couple of years back – like the bag mitts, $30 is a great price for such a quality item.

Gym Update #6 – AFL Dreamteam and Footy Tipping

Half way through the split round, it seems two games have tripped up everyone in the competition – Carlton beating North Melbourne and the Saints beating the Do(r)kers.  Somehow, devout Kangaroos man – Leigh Rodgers – tipped the Blues to beat his team and this places him a point clear of the field at the half-way mark.  Personally, I think he should have to hand that point back for deserting his heavily favoured team, but I guess his conscience will be his guide.

Over in DreamTeam it is difficult to assess things as some teams have had more players play than others – it isn’t exactly a level playing field right now.  But…Dale’s “Magpieman” and Kim’s “Half Time Heroes” are fighting out a high scoring game, whilst Dale Klompmaker’s “Dales Dreamers” is the highest scoring team at half way.

Good luck next week everyone.

Link of the week

A couple of links this week.  First off, a fun one about the National Grid League in the US – some great (if very long!) videos of the competitions are up on YouTube and this little overview one will give you an insight:  https://www.youtube.com/watch?v=fMd76Vr5sIs

Next, a link to a pretty cool site where you can get organic meat online – pretty good prices and looks like a great product from local suppliers.

http://organicmeats.com.au

See you in the gym!

Michael.