What are YOU training for? January 14th, 2018

Hi and welcome to another week,

What an awesome week in the gym.  I really had a great week of training and I do hope you all enjoyed it as well – somehow I found time to do 6x classes, 2x cardio blocks and 2x ‘tanks-style’ programs (programming preparation)…on an ‘unrelated’ note, I think I consumed approximately 1200000 calories during the week as well.  Not sure why I was so hungry all the time!

There is tonnes going on behind the scenes at the gym at the moment – it is actually hard to put everything that is happening into words suffice to say I find myself getting stretched pretty thinly across a number of different projects…two in particular are bigger than anything we have tried to do ever before.  Once I get things to the point where I can share I will be excited to do so – unfortunately need a little more water to pass under the bridge first.

I started off this week talking about the training that I managed to get through last week – and this week I wanted to try and go for a bit of mind dump of all the reasons that get me to train.  I (of course) can’t put words into each of your mouths as to why each of you shows up in the gym and slogs through a session or sweats it out under a squat bar, but hopefully there is something in this list that means something to you.  Keep in mind when you read this that I am not really training FOR anything anymore – my marathon running days are (I think) over (my knee does NOT like running much these days), I am not interested in the crossfit contests than come up, I am not going to play veterans footy (glory days are well in the rearview mirror)…but I still think I have a heap of reasons to get in the gym every day.

- For mental health.  When I train all I think about is what I am doing – the rest of my day I have thoughts of work and footy and family swirling through my mind and I can feel frustrated and distracted.  My mind clears when I train and I can really approach the rest of the day from a positive headspace.

- Because I want to have a couple of beers on Friday night and – whilst I am old enough to NOT have to justify it somehow a hard week of classes make them a LOT more enjoyable.

- To be physically fit – it is great to be rising 50 years old and still able to (mostly) do the stuff I could do when I was 18.  Sure, I can’t play footy any more (and yep, I miss it every day) but there isn’t much else I can’t at least have a good crack at.

- Because it is HARD.  Because there is nothing like the feeling you get when you have 100000 reasons not too, 1000000 things standing in your way but you grit your teeth and do it anyway.  The feeling of satisfaction when you have ‘DONE’ something despite the obstacles is well worth it.

- To set a good example to my kids – so that they understand that training is something you do forever and something you CAN do forever.

- Because as I get older I see more and more of my friends having health problems, missing work, unable to ‘DO’ things with their families.  Sure – training every day doesn’t guarantee you wont be struck down by illness, but good diet and a challenging exercise routine seem to be the best defense available…and I do have a family who I want to be around for.

- Because my food and my training are connected – when my training is good, my food is good.  When my training slips away, my food slips away.  If I want to maintain a healthy body weight, the food/training connection is the connection that enables it.

- Because sometimes I need to prove to myself that I can change myself/improve myself by putting in time and effort.  Before the October challenge started last year I had my worst Body Scan ever – the challenge of turning that around, of really ‘putting in’ for a month or so and making some changes was possibly the best thing I did for myself all year.

- Because there is simply no downside to being a little bit stronger today than I was yesterday – there is no downside to being a little bit better conditioned today than I was yesterday.  No downside.  NONE.

- For the challenge.  In this day and age none of us exactly have to ‘fight’ for our next meal – but everywhere I look in the gym there is something I can’t quite do…pushing to be a bit better, working towards being able to ‘do’ something I once couldn’t – or get better at something…it just doesn’t exist in other parts of my life.  (Except my guitar of course, but this blog isn’t related to a music shop!)

Like I said – I can’t speak for each of you but I am sure you can think of a reason or two not on my list.  Getting in the gym and training hard is just part of the life all of us have created for yourself – when someone asks you ‘What are you training for?’ don’t feel that you have to talk about an event or anything specific in the future…as the cliché goes, you are training for LIFE!

Let me know if any of this sounds good (or not) with an email to Michael@round1fitness.com.au

See you in the gym,

Michael.

p.s.  Please read on guys – first block of info on 28-Days Later 2018 is below, as are the details of our ‘NEW YOU’ membership special which includes a body scan and a diet consult!

p.p.s.:  For people asking when the next ‘BLOCK’ of the Developing Athlete Program will be running, the answer is ‘when school goes back’.  I am just trying to get the 28-Days Later stuff done and I will re-open this program for registration.

Gym Update #1 – 28-Days Later Challenge (Coming Soon)

Mpround12 (1)

So the New Year is here which means that the 28-Days Later challenge is just around the corner.  Having been spending (more than) a little bit of time dragging it all together, I am 1000% confident this will be the best challenge we have EVER done.  That is because:

- It is SCALED for performance and beginners JUST LIKE the classes you do in the gym every day.  This means that people new to challenges can get started and work through a simple, effective, weight loss focussed challenge whereas those people who have done it a few times before can elect to follow a route more focussed on muscle growth…

- It includes a goal-setting sheet that we will be more than happy to help you with.  So you will be participating in the challenge with a CLEARLY DEFINED target in mind.  The goal-setting sheet is cool.  It has been set up so you can identify possible road-bumps and plan a response, so you have some room to ‘plan out’ your timetable…it is a great addition.

- It includes a ‘meal prep’ plan.  So not only do you get the 10-day meal plan and recipes, but for those of you wanting to adopt a meal prep based approach there is a complete ‘how to’ guide for making your daily ‘lunch boxes’ – this of course will be of most use to experienced participants who have decided to go down the ‘muscle gain’ path.

- For the first time in ANY challenge, you can ‘buy’ a cheat day.  Now – you can only buy one – but you can buy one.  And you might not like the price – but you CAN buy one.

And all of that stuff is in addition to everything that was included 12-months ago…which was a big upgrade on 2016, which was an upgrade on 2015…truthfully, I don’t know where this will end up in 12-months time!

Early Bird Registration will be opening TOMORROW (January 15th) – link will be up on our Facebook site and via email sometime in the afternoon – and I know that I for one am started to get a bit excited about it all kicking off.

Gym Update #2 – New You Membership Special

New Year New You

We have an awesome new membership special running this month – well, up until Australia Day in any case.  It works like this:

Join Round 1 on a direct debit membership before Australia Day and receive:

  • Free Body Scan
  • Free Diet Consult and Eating Plan
  • Free 30-minute Get Started PT session
  • 1x 30-minute Massage

If you want to make a change in 2018, well, have a think about coming to train with us at Round 1.  At our gym you wont be walking around trying to figure out what to do – an instructor will guide you through every workout. And we program our own sessions – they change EVERY SINGLE DAY – so you wont get bored or tired by doing the same routine over and over again.

We believe a great gym is made up of is supportive members and caring coaches – not by ‘rows’ of equipment that no-one knows how to use. We believe a positive change comes from taking positive action – and everyone at Round 1 (staff and members!!) are here to help you on your journey.

So if you are looking to get off to a new start this year jump onto our NEW YOU special.

Gym Update #3 – New Heavy Bags (and now, new Floor to Ceiling Balls)

So the project to upgrade the Heavy Bags is almost complete…and once that is done, we will start on the next project which is to replace all of the Floor to Ceiling balls.  Hopefully all of this stuff is done before next weekend rolls around…would be amazing if it could be.  When it is done it will mean that every ‘bag’ in the gym except the light/combo area would have been replaced in the last 12-months.  One thing we can’t be accused of is not continually investing in the gym and upgrading our equipment!

Link of the Week

Such a great article and one that really does point directly at many of the ‘problems’ in the lifestyles we all lead these days.  ‘Why is it so HARD to be Healthy?’.  I hadn’t heard the term ‘obesogenic environment’ before reading this but it makes so much sense…anyway, rather than continue to ramble I will give you guys the link:

http://tonygentilcore.com/2017/12/why-is-it-so-hard-to-be-healthy/

Get Motivated for 2018! January 7th, 2018

Hi and welcome to another week,

Well, it’s a new year so I guess the BLOG-CATION is officially over.  I do hope each of you enjoyed a bit of time over the break with your friends and family and got at least a little bit of ‘relax’ time.  From a gym perspective I think we will have all staff back on deck for the first time in what seems like forever by the middle of this week – which will be AWESOME!  Remember, if you need help with stuff, that’s why we are all here.

I got in a bit of planning time over the ‘break’ and – if I can pull it off – 2018 is looking like the biggest year of change for our gym since we opened…it is equal parts nerve-wracking and exciting.  Hopefully I will soon be in a position to share at least some of the plans but for now I will just leave you with this tease…

I have been busily working on the booklet/recipes/training plans etc for the 28-Days Later Challenge (kicking off in Feb – more details below) and – as always when it comes to this challenge – my head is spinning with all the details of past successes.  How is it that as a gym community we can collectively ‘kick arse’ in the gym for 11-months of the year with people working super hard on the assault bikes, smashing the bags and lifting ever heavier weights week by week – but ultimately we make the most progress on our weight loss/body composition changes during February each year.

I guess it comes down to one simple thing:  MOTIVATION.

(I would like to say it comes down to one simple thing – my amazing programing but I can’t say that with a straight face!).

Motivation is a truly mysterious thing.  One day you are over-flowing with energy, desperate to get to the gym, watching your food…the next day at the same time you are on the couch eating icecream.  I guess on a ‘scientific’ level when you are ‘excited’ to do something (motivated) then dopamine is released into your system – which feels awesome – but at the same time you need to understand that it is simple biology…the body is reacting to what it believes will be a ‘reward’.

In other words, when you are ‘motivated’ you get to the gym/watch your food/etc because you FEEL that a reward is coming on the back of it.  Then if you happen to jump on the scales and notice they have dropped by a couple of kegs, well, that feeds the process as well.  I guess you could say that your imagination FUELS motivation – and any success you might have along the way helps ‘TOP UP THE TANK’.  But ultimately what most of us call ‘feeling motivated’ is no more than a biological reaction to a reward that is only real somewhere in our subconscious.  The question of course is how you KEEP that feeling – or more to the point, how you keep fighting on – when those ‘happy’ feelings have gone??  How to you keep going when those ‘good feelings’ are gone?  When it gets hard or the results aren’t coming or you get blindsided with new tasks that sap your strength and energy?

In other words, how do you STAY motivated?????

Ultimately, whether you remain motivated or whether you fall away is up to you and it is dependent on one simple principle.  You are going to shake your head at me sadly when I tell you what it is though.  The principle is DISCIPLINE!

It is DISCIPLINE that keeps you on track.  It is DISCIPLINE that keeps you moving forward.  It is DISCIPLINE that enables you to TAKE ADVANTAGE of those good feelings associated with motivation when they strike from time to time.  Being organised, getting out of bed early, preparing your meals, not sitting up too late doing ‘nothing much’, getting to the gym, saying ‘NO’ in order to focus on your long-term goals…all of these things are matters of DISCIPLINE.

And when your discipline ‘slips away’, so will your successes.  And as I have already said, whilst it might be motivation that puts fuel in the car, it is SUCCESS that keeps it topped up!

Now when you read this next bit please don’t think I am telling you not to have any fun.  I am not saying that.  What I am trying to say is that if you want to achieve the stuff you SAY you want to achieve then you have to be disciplined…and that means (in what will seem like a contradiction in terms) disciplined in making time for FUN as well as for work.

So what does DISCIPLINE look like?

Setting your alarm and getting out of bed WITH THAT ALARM on the days you have chosen each week.  Every Week.  No matter what.  (And yes, you can – of course – factor a ‘sleep in’ or two into your plan.)

Going to the gym at a set time on a set day EVERY WEEK.  No Matter What.  (And I can hear the rebellion from the shift workers…you guys have to reset your plans every week/every roster…but the rules still apply!).

Make time in your life to relax, stretch, spend time with friends.  Every Week.  No Matter What.

When the ‘little voice’ in the back of your mind starts telling you that ignoring the above rules is ‘OK – just this once’ (for the 21st time today!!) then count to 10, tell it to shut up and get back to executing ‘the plan’.  No Matter What.

All this stuff is possible (and I haven’t even mentioned ‘other stuff’ in your life like work, kids, partners etc) but it takes a lot of perseverance and self-awareness to get started…but believe it or not, once you have set your disciplines in place, until something external comes along and throws you ‘off-course’ (overseas holiday, new baby, changing job hours etc) then it will be easier to stay on track rather than change course…your disciplined life will just be ‘what you do’.

So what’s the message?  Don’t wait for motivation to drive you to eat well, train hard and live a balanced life in 2018.  Put in place a path of DISCIPLINE first and your motivation will follow.  J

Let me know if any of this sounds good (or not) with an email to Michael@round1fitness.com.au

See you in the gym,

Michael.

p.s.  Please read on guys – first block of info on 28-Days Later 2018 is below, as are the details of our ‘NEW YOU’ membership special which includes a body scan and a diet consult!

Gym Update #1 – Opening Hours  

So as of TOMORROW (Monday, January 8th) our opening hours are back to normal.  We are going to continue with our 6am sessions on Saturday mornings until at least Australia Day weekend anyway…

Gym Update #2 – 28-Days Later Challenge (Coming Soon)

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So the new year is here which means that the 28-Days Later challenge is just around the corner.  I have been spending way too much time putting together a new block of recipes, new workouts, new…well lot’s of stuff really.  The challenge this year has evolved AGAIN – now the Challenge includes Performance and Fitness options, it includes goal-setting sheets…it includes a LOT of stuff.  I am not really all that sure why I feel compelled to add more work to my life as every year goes by, but I am convinced of one thing – this is going to be the best 28-Days Later Challenge EVER!  There is no doubt that with this latest program we have put together a program that is more than just a “quick fix”  - it is something that WILL set the foundation for healthy habits that will last throughout the entire year.

Early Bird Registration will be opening NEXT WEEK (January 15th) and I know that I for one am started to get a bit excited about it all kicking off.

Gym Update #3 – New You Membership Special

New Year New You

We have an awesome new membership special running this month – well, up until Australia Day in any case.  It works like this:

Join Round 1 on a direct debit membership before Australia Day and receive:

  • Free Body Scan
  • Free Diet Consult and Eating Plan
  • Free 30-minute Get Started PT session
  • 1x 30-minute Massage

If you want to make a change in 2018, well, have a think about coming to train with us at Round 1.  At our gym you wont be walking around trying to figure out what to do – an instructor will guide you through every workout. And we program our own sessions – they change EVERY SINGLE DAY – so you wont get bored or tired by doing the same routine over and over again.

We believe a great gym is made up of is supportive members and caring coaches – not by ‘rows’ of equipment that no-one knows how to use. We believe a positive change comes from taking positive action – and everyone at Round 1 (staff and members!!) are here to help you on your journey.

So if you are looking to get off to a new start this year jump onto our NEW YOU special.

Gym Update #4 – New Heavy Bags

So you know how we just had that big upgrade project down in our speed ball area – all new speedballs from COMMITTED (what a great bunch of people work there!), new swivels etc?  Well, the heavy bags are next.  The project is underway and we will be looking to upgrade every single one of the before the end of January.

The bags have been amazing but are sagging badly these days – whilst we can ‘top them up’ – which has been done a few times, believe me – the bags aren’t made to support an extra 30kgs + of stuffing…so at some point topping them up starts causing different problems (breaking straps and tearing seams) which make things worse rather than better…anyway, it is time and we will soon have an awesome new solution in place!

Link of the Week

If you have a spare 20-minutes, this is a pretty cool documentary on Matt Fraser:
https://www.youtube.com/watch?v=L3tjaPZU3FE

Food, glorious food. December 17th, 2017

Hi and welcome to another week,

OK.  Somehow attendance has been ‘mostly’ holding so far – we were actually UP in class numbers by nearly 25% on the same week last year which is impressive…sure – a couple of classes have dropped noticeably (5am and 4pm in particular) but the 9:15am and 12/1pm sessions have jumped up at the same time.  In reality, I want you to train whenever you can – just train – but this week in particular, please DO CHECK the Christmas time-table before heading along…there aren’t many changes but there are a couple.  Also – there ARE Body Work classes and No Rules classes than run in the middle of the day…if that isn’t your thing, then please make sure you CHECK the program before heading along.  It always seems that this time of year we get 2-3 people coming along each day to train – only to have missed a session time or come to the ‘wrong’ class!  So here’s the link to our Christmas hours in case you haven’t seen it yet!  Christmas Hours

So.  I think everyone’s kids have finished school by now and I have been holding off on this little post until then.  As most everyone is aware, we recently ran a ‘Developing Athletes Program’ to teach some kids how to ‘lift’ but more importantly how to TRAIN.  We covered conditioning, strength work, hypertrophy, core work, sprinting, you name it.  We also gave them all a 30-odd page booklet that included a heap of that info – and it also included some food fundamentals.

Now I can talk about this in context with my kids at footy as well – and unfortunately also with a heap of full grown people at the gym – but there are a lot of people who when it comes to making food for themselves don’t seem to have the foggiest idea where to start.  So here’s the thing:  LEARN.

If you can change one thing in your life that will help you FEEL better and get closer to your ‘ideal’ body composition, then it wont be changing your training.  If you are in the gym 2-3 times per week (and I am guessing most people reading this are like me and closer to the 6-7 or more times per week!) then you are DOING ENOUGH.  What you need to do is support your training by making good food choices – which starts with being able to cook your own healthy food.

I said to someone a few weeks ago that all of us gym owners could probably help more people by replacing all of our expensive equipment in our gym with some plastic tables and chairs where we could sit with people and go through their eating plans – I guess it would be OK to stick a couple of heavy bags, some assault bikes, a kettlebell or two and a squat rack down in a back corner somewhere – but ‘most’ people we could get them 75% of the way towards what they want to achieve just by dialling in their eating.

Now of course that wouldn’t address the mental benefits of training, wouldn’t give us any real muscular development etc – diet isn’t the WHOLE story and I am not trying to say it is…but for most people walking ‘new’ into the gym what they want is to LOSE WEIGHT – and generally that can be fixed by food alone.

Now – what has teaching your kids (and any partners and room-mates out there who wear their inability to cook like a badge of honour!) to cook got to do with fixing your diet?  Because if you start cooking you will quickly get an understanding of exactly what you are putting into your body – and you will get a better correlation between what happened in the kitchen yesterday and what is going on today in terms of how you look and feel.  Pale and lethargic versus bright and energetic.  Heavy?  Light?  I am sure you all have those ‘days’ and those feelings – they are directly related to what you have put in your body the day (days?) before!

Knowing how to cook is just so important.  You don’t need to be a genius in the kitchen to be able to cook three or four ‘reliable’ meals – things you can bang out by rote that guarantee a good outcome and a great meal for anyone who happens to be in the house.  Pick four things that you like – Spag Bog (noodle free version of course), Beef stir fry, Roast chicken and veggies and perhaps a great salad that only ‘you’ know how to make to go with your steak on the bbq.  Done.  You could have those things every week for the rest of your life and probably be perfectly happy…as time goes by you will add more things to your repertoire – or maybe just create some cool variations to those you have already perfected.

You also need to work on developing that ability to ‘create something’ out of the five (or four, or three!) ingredients that remain in the fridge when it is 7pm at night and ‘shopping day’ is tomorrow…because it is THIS ability that fends off the fast food more than anything.  You know those moments when you can answer the “What’s for Dinner?” question with ‘All we have is canned tuna, baby tomatoes and a bag of sweet potatos – I guess we are calling for pizza’ OR you could say ‘We are having sweet potatoes stuffed with tuna and diced tomato – they are going to be AMAZING’.

Just like you are working on things in the gym every week – work on your ‘game’ outside of the gym as well.  Cook your own food – and if there are people in your house you care about, make sure they know how to do the same.  First off, there are going to be times when you aren’t there to do it for them – so give them the tools to support themselves.  Second, if they know what is going IN and the impact it has, well, they have got a much better chance of making good diet decisions whether they are in charge of the cooking that day or not!

Let me know if any of this sounds good (or not) with an email to Michael@round1fitness.com.au

See you in the gym,

Michael.

p.s.  Next Sunday (24th) is Christmas Eve so there is a fair chance I wont be sitting down to blog…whilst my plan is to email everyone between now and then regardless, in the event you miss that let me just add a big ‘Merry Christmas’ from me and everyone at R1 to all of you.  It has been an awesome year and – if we can pull everything we are planning off, next year will be doubly amazing!  Merry Christmas everyone.

Gym Update #1 – Christmas Stuff

OK.  As most people would be aware we don’t have a MASSIVE retail store but if you do need something from the gym for Christmas we can always help out with vouchers and the like.  Other things that might be interesting are:

-       Black Roll foam rollers and duo-balls.

-       Rock Tape Massage Ball kits

-       PT Packages (5x sessions, 10x sessions, 30 minutes or 60 minutes)

-       Casual passes – 5-sessions and 10-sessions

-       The amazingly awesome 10o.z. gloves (just $55)

Then of course there is the option to buy some gear from Cam and Gabby at WODUP (https://wodup.com.au/).  If you use the code we emailed to you last week (no, I am not putting it on the internet…it is for R1’ers ONLY!!!) then you wont need to worry about anything relating to shipping…just come to the gym and your gear will be there waiting for you!!!

Gym Update #2 – December Challenge

The challenge is now two weeks down which means there is really only one week to go.  Personally I have smashed my classes but made zero impact on my extras…there might be a few L-O-N-G sessions in my immediate future…well, you make your bed and you have to lay in it I guess.

If you are in the same boat as me – or even if you are a bit further along – I think it is getting to be time that we all made a bit of a ‘Get it Done!’ pledge.  We all finish before the Christmas Break starts next Sunday morning and that is that.  No excuses.  Get it Done!

Gym Update #3 – Membership Special (New Members)

We have the most amazing membership special ever and it is available all the way up until, well, January 1st…but the sooner you take it up, the better the deal!  This deal is available to anyone who is new to Round 1 (or to people whose membership expired more than 6-months ago.  It is called the ‘EARLY START’ special and it works like this.

1/.  Sign up to the gym now.

2/.  Pay nothing until January 1st.

3/.  There is no ‘3’.  That’s it.  Join now, don’t pay until January.

The only term and condition is that you MUST keep your membership active until at least April 30th, 2018.

The idea behind the ‘name’ of the special is that it gives you an ‘Early Start’ on your 2018 New Years resolutions.  Why wait till 2018 when you can start working towards your goals NOW!  If your goal is to drop 5kgs, well – who knows?  Get to the gym 3-4 times per week and follow the simple eating rules from the Summer Slam challenge and you could very well achieve that BEFORE the new year comes along.

Tell your friends.  Awesome special ahead!

Gym Update #4 – New Heavy Bags

So you know how we just had that big upgrade project down in our speed ball area – all new speedballs from COMMITTED (what a great bunch of people work there!), new swivels etc?  Well, the heavy bags are next.  The project is underway and we will be looking to upgrade every single one of the before the end of January.

The bags have been amazing but are sagging badly these days – whilst we can ‘top them up’ – which has been done a few times, believe me – the bags aren’t made to support an extra 30kgs + of stuffing…so at some point topping them up starts causing different problems (breaking straps and tearing seams) which make things worse rather than better…anyway, it is time and we will soon have an awesome new solution in place!

Gym Update #5 – New Products from True Protein

So our TRUE Protein order arrived and is now gone.  WOW.  I guess when I said that I was VERY happy with the True products price point and thought it represented amazing value for money…well, more than a few people agreed with me.

I have another order already on the go – they are telling me it will arrive on FRIDAY 22nd…so let’s see how that goes (I imagine the various postal and courier organisations are more than a little busy right now!).  Regardless, we are out but more is on the way (the order status has already moved to shipped) so if it isn’t here BEFORE Christmas it will arrive pretty soon thereafter.

Gym Update #6 – Christmas Opening Hours

Just as we did last year, there will be some changes to our hours over the Christmas/New Year period.  Our policy remains the same as ever – open on as many days as possible, but run a slightly restricted timetable…the idea being that sessions run so everyone can get their ‘FIX’ but the staff at the gym also get a little bit of family time…

Here is the link for people who want to view all of the specifics:
http://round1fitness.com.au/2017-christmas-hours

Link of the Week

So.  I have put this link in (it is about overcoming excuses for not coming to the gym) and I hope it might help a few people.  Truthfully though, I want you to WANT to come and train and be upset when you can’t make it…if there is anything we could be doing to help you get to that level, well, please let me know.

Link of the week:  https://www.lifehacker.com.au/2017/06/how-to-overcome-your-best-excuses-for-not-exercising/