Training ‘Economy’, Christmas Hours December 10th, 2017

Hi and welcome to another week,

Loved my training last week.  It might be the mental commitment associated with the 12-days of Christmas or something else entirely – I really don’t know.  All I know is I managed 7- classes in 6 days and somehow it all seemed fun from start to finish.  I do have to say it makes things SO much easier when you can approach your training with a sense of fun and a positive outlook…I am not going to try and tell you it is always like that for me (it isn’t – I battle with finding time and motivation just like everyone else) but I do think it is important to ‘make hay when the sun shines’.  When everything is ‘fun’ and my mind is right, get to the gym as often as possible – because just around the corner there is going to be a time when every day is a battle!

I do have a bit of house-keeping to cover today and I want to try and cover it all quickly.  First off, bringing your kids to the gym is fine (I would personally say it is GREAT as I love the example it sets) but it is important that they sit quietly and stay out of the way.  Other people shouldn’t be stressing about slamming a deadball onto the head of a 2yo…or worrying about them getting injured on the assault bikes/treadmills/rowers etc.  After the class, when you can supervise them – I think you will find I am pretty relaxed with whatever they do as long as you are with them.  During class, they need to sit down – if they are sitting by your feet, fine.  If they are sitting by the lockers with an iPad or book, fine.  Moving around the gym during a busy class?  Not fine.

Secondly, I wanted to put in a quick link to our 2017 Christmas Hours.  We have kept our usual policy of opening (pretty much) every day but reducing our hours– in this way people who are determined to get in a class can do so, whilst the staff at the gym still get the chance to enjoy a bit of family time.  Anyway, here’s the link:
Christmas Hours

Right.  Blog time.  Today it is all about changing your training methods around WITHIN the group environment to make things ‘harder’.  Before I start, I should probably tell you WHY you might want to do this.

OK.  Making stuff harder and WHY.  In whatever training we do, there are constraints on what we are able to do.  Now whilst I agree that if you are doing your own weights session outside of class times on your day off at Round 1 – where there is pretty much unlimited time and all the equipment you can imagine – there aren’t too many constraints.  Unless you are training by yourself in which case you might not want to go TOO heavy with no-one there to ‘spot’ you, or if you are working to avoid injury/returning from injury in which case you might not want to go TOO heavy…etc.  No matter what scenario you paint there is going to be a restriction of some type.  A typical restriction for someone who has been training regularly at our gym – maybe doing 3-4 Boxing classes every week for 12-months or so – is that there comes a time when all of the barbells on the circuit rack feel like they are not quite ‘heavy’ enough for you – or, more likely, that one weight isn’t heavy enough but the next one feels too heavy.  Another restriction might be the fact that you have a busy week ahead and know that your usual 3-4 sessions might be – at best – TWO (2) this week.

So – how do you continue to progress/benefit when there are restrictions in the gym (like the weight of the circuit bars) or outside the gym (life gets in the way problems keeping you from your routine.

There is an answer – well, several answers really – and it is all about ‘economy’.  Or making sure that you get more from less.

The first rule of training ‘economy’ is that you want to make your efforts HARDER rather than making them heavier.  Picking up a heavier barbell/kettlebell/dumbbell is – no doubt – a solid way to create training overload (and there is a time for that, don’t worry).  But equally, so is increasing the time you keep your muscles under tension.

Have you ever stopped to think why strict pushups are so much harder than ‘normal’ pushups?  When you ‘PAUSE’ at the bottom of the rep, your core, arms and shoulders are forced to remain active for longer – so a single set of five (5) might be worth 12-15 normal pushups.  More maybe?  The same for fence pulls – add that ‘hold’ at the top, the difficulty goes up exponentially.  And when you start taking the same approach with the barbell/kettlebell work, the same effect occurs.

If you are finding that the ‘circuit’ barbells aren’t heavy enough for you any more – or, more likely, that one weight isn’t heavy enough but the next one feels too heavy – then in the same way the push-up/fence pull ‘static holds’ I talked about above make those exercises harder, you can modify the weighted exercises to make them harder in a few different ways.

First off, you can SLOW DOWN the tempo of the movements.  Instead of the rep count being up for one, down for one – it becomes up-one, two, three, down.  Up-one-two-three, down.  Or extend the count to five for an even greater impact.  You could then reverse the count – up for one, down for one, two, three.  By slowing down the lift, you put your muscles under load for an extended time which is a great way to create overload.

The second thing you can do (easily) is use the same ‘pause’ (isometric hold)  strategy we used with the pushups with the bars/kettles/dumbbells.  You can add the pause at any time that you aren’t in full extension – there is not much point ‘pausing’ a press when your arms are straight for example.  When the bar is half-way up though…that’s another story altogether.

Are there times when the whole intent of the session is to go as quickly as you can to finish every rep listed before the bell?  Of course there are – but the trainer usually makes that pretty clear before the sessions starts that’s what they are looking for.  Generally though the idea is to challenge yourself by working through the exercises going as heavy as you are able for each one – if you are ‘stuck’ between weights or ‘maxed out’ on the circuit bars, never fear…try some tempo work or add in some pauses.  You will be amazed at how hard it is and will find that this type of training gives amazing results.  It’s all about the time under tension!

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.

Special Announcement – WODUP

WODUP

Cam and Gabby Gessner have got their new health and fitness wear + accessories company – WODUP – up and running.  You can access the website here:  https://wodup.com.au/collections/wod-up 

The workout gear they are offering is all eco-friendly – which is (of course) – amazing, plus they have been part of our gym at Round 1 for almost 5 years now…so why would anyone want to buy anywhere else.  PLUS – we have something even better…a cool discount code (see the members email for access to the code or ping me at michael@round1fitness.com.au if you can’t find it) for people wanting to order things before Christmas.

Gym Update #1 – December Challenge

So – 1 week in and all is well.  As always, I love challenge time.  I guess what I really love is seeing people doing productive, extra ‘stuff’ outside of classes and class times because I 100% believe it is the ‘little extras’ that make all of the difference when it comes to ultimate results.

I know that I often say ‘just keep turning up’ if you want success/good outcomes from your gym time and that is true.  But I think everyone who has done a challenge would have to acknowledge that whilst they rarely need to do ‘more’ classes than normal or that they work ‘harder’ in those classes, having to spend that extra 15 minutes in the gym 3x per week adds up to great results.

Anyway, I have left the sign-up link here because I guess you could start now and still finish…now THAT would be a challenge!

Sign up link is HERE:  Register for the Challenge!

Gym Update #2 – 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 #3 – Time Table Changes

There is more info a couple of sections down on Christmas hours – this is about some of the ‘temporary’ changes we have in place at the moment:

Saturday:  6am Boxing (last one until after New Year)

Wednesday:  4pm Developing Athletes Program

Saturday:  8:30am Developing Athletes Program

Gym Update #4 – New Products from True Protein

Our TRUE Protein order arrived last week and it has been great to see so many people giving it a go.  It would be super helpful if you could share your experiences – at this stage it will be ‘taste’ and ‘mixability’ as opposed to the amazing gains you have achieved from taking the stuff! – to me via email (Michael@round1fitness.com.au) so I can try to figure out what to order next.

As most people know I am an infrequent supplement user – maybe once or twice a week dependent on how tired/fatigued I am feeling post training – but I do believe it can be very helpful in assisting people who have ‘dialled in’ there diet hit their nutritional requirements without having to sit and eat for hours at a time!

I have to admit, I am VERY happy with the True products price point and feel it offers amazing value for money.

Gym Update #5 – 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

OK – bit of a lame link of the week this week – but at the same time it is awesome.  It is our long time home on PINTEREST (which I probably need to turn into a ‘proper’ business page but that is a whole other story) where recipes and workouts are regularly published.  If you ever need a recipe idea, it is a great place to stop by:
https://www.pinterest.com.au/michaelpratt509/round-1-fitness/

Do you need Education or to be held Accountable? (Or Both?) December 3rd, 2017

Hi and welcome to another week,

Hard to believe but the calendar has ticked over to December and 2017 is nearly done.  I am pretty keen to do a retrospective blog but today wont be that day…for the couple of people who mentioned that they enjoyed the ‘look back at the year’ post a couple of years back, well, thanks…I probably would have done one last year as well if I knew you liked it AND if I had thought of it.  Every week feels like a bit of a battle with the blank page as I write this blog and the more suggestions you guys throw at me the better I like it!

Business before blog though and a big thanks to everyone who trained with us last week particularly but during November in general.  We have seen some amazing class numbers lately – particularly in the mornings – and I have to admit to being so impressed with the consistency and dedication being shown by so many people.  As it turned out, November was our 3rd busiest month (per day) of the year (behind February and October) and we had an extra 22 check-ins per day in November 2017 than we did in November 2016.  I for one am VERY pleased with this and hope it is a reflection of fun classes that are getting people results…together with some focussed, caring dedicated staff of course.

Still on business stuff and please (please) don’t forget we have two awesome offers going at the moment.  The first is our annual December Challenge (Register HERE! J to get involved) which will help keep you accountable (more on that in a second) during what is a busy social time and the other – for new and returning members – is our ‘’EARLY START” special…join in December, train for FREE until January.  It doesn’t get much better than that!  (Click HERE for more!)

Right.  I mentioned accountability when referencing the challenge and that is what I wanted to talk about today.  Well, more specifically, I wanted to talk about ‘people’ and how they need help with two (primary) things when they are trying to make a change in their life – they need help in terms of knowledge (education) or they need help being accountable.  And the more I spend time in the gym the more I realise these things to be true.

Don’t think for a second that I am trying to say that we aren’t here to help with both – but the issues most people come to us with are directly related to ONE of those things.  For example, the ‘Can you help me with my food’ question generally has its basis in this – either the person needs help with food choices and food quantities, OR they want someone to take control of their menu because they just aren’t sure what to eat.

I was thinking about this during the week and somehow I started going down the track that all of our gym challenges – and we run them every second month – are about ‘accountability’.  I was concerned that we weren’t doing ‘enough’ to really cover off on the education side of things which wasn’t enabling you guys to really ‘grow’ and get where you want to go (wherever the heck that might be!).  So I started digging through our challenges for the year and this is what I found.

We kicked off in Feb with the 28-days Later Challenge and whilst that has an element of accountability, the primary purpose of that exercise is education around food choices, training frequency and – believe it or not – in training independently.  That challenge was all about finding time outside of classes to get your extras done and I can say without hesitation that I wish I had kept doing those extras beyond the end of February.

In April the challenge was all about being accountability.  We ran the ‘All Class’ challenge which was exactly that – getting ‘X’ number of classes done during the month.  Feedback from a few regulars was this was ‘The challenge you have when you don’t have a challenge’…but what everyone forgets is not ‘everyone’ has been attending Round 1 for 5 years and way, way back when we first started running challenges they were all about doing classes…there were no extras.  Just the simple exercise in setting out to do 25 classes in a month is a great achievement, not too mention that the sheet slowly but surely filling up with trainer signatures is pretty darned satisfying!

In June it was education all the way as we ran ‘The ONE’ challenge.  This was all about getting ‘BETTER’ at something and we created individual training plans to help participants work on the part of their ‘game’ that they most wanted to improve.

August rolled around and it was a combination of education and accountability as we all had classes to finish and extras to do specific to our training preference – cardio, abs or strength.  I have to say, like the 28-days Later challenge, this is one set of ‘extras’ (I did the core/abs challenge) that I wish I had kept going into September and beyond.  I know as well as everyone that you simply can’t do everything – that said, I could have found 15 minutes, 3 times per week to keep my core program going!

Now, I loved the October Challenge (though I am biased because man o man I put in some work pulling it together) but it was an awesome combination of education through eating (what to eat AND how much) as well as accountability with the classes and extras and MORE education with the whole ‘teaching people to train independently and teaching them how much can be done in 20 minutes or less’ (hello “TRES HUNDO”!!).

Which all brings me back to where we started.  Do you need educating or do you need to be held accountable in order to get done what needs doing?  I really hope the December Challenge – the ’12 Days of Christmas’ – ticks both boxes.  Now, of course, there is an accountability component to the December challenge.  Of course there is.  I originally decided on a challenge for December just to keep myself focussed on my training goals as the year wound up (not so much now, but once upon a time I had a social life as well as a gym life!).  Remaining focussed on getting my sessions done – maintaining my GPP (general physical preparedness) – right through to the end of the year is important to me…I don’t want to train for 11-months and slip backwards in December…even if I don’t necessarily ‘move forward’ there is no way I want to slide backwards!  But I am hoping now that the December Challenge is about teaching as well.

What are we trying to teach you?  Well, there are 10x awesome workouts I haven’t used anywhere before that you could ‘fall back on’ anytime you are in the gym and want to spend 10-20 PRODUCTIVE minutes before or after a session – or maybe you can only get there for 30-minutes outside of class times…hang on to that challenge sheet and you will have a great idea of some cool workouts you can do that doesn’t involve mindless treadmill running.  We are also trying to teach you that no matter how busy you are, where there is a will there is a way – 12 classes in 21 days is the target and you absolutely CAN DO IT.  You might need to get out of your comfort zone and squeeze in an 8pm session here or a 5am session there…but if you are determined to do it, it CAN BE DONE.  And unfortunately me telling you that only goes so far…you have to make a plan, commit to the plan and execute the plan in order to convince yourself that stuff like this is possible…but once you have done it once, you will ALWAYS be able to find a way in the future.

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.  For people asking Christmas Hours questions, keep reading…there is some stuff on that down the page!

Gym Update #1 – December Challenge

The ’12-days of Christmas’ challenge starts TOMORROW – and it is not too late to join.  Remember that the idea of this challenge is NOT to ruin everyone’s social lives – it is quite the opposite really.  What we try to do in the ’12-days of Christmas’ challenge is acknowledge that it is a busy time for everyone – but at the same time provide people with a way to focus on maintaining their training during what is a chaotic time of the year.

Here’s what you have to do:

12- group training sessions in 21 days.
12- ‘EXTRA’ workouts.

With the ‘extras’ we have created 10x NEW workouts that range in difficulty from “Pretty darned easy” to “Who in their right mind comes up with this stuff”…but either way, YOU are in charge. Stick with the easy ones, stick with the hard ones, stick with the ones in the middle…or mix it all up however you like. All I can say is that they are both awesome and awesomely F-U-N.

Sign up link is HERE:  Register for the Challenge!

Gym Update #2 – 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 #3 – Time Table Changes

We are messing around with some timetable changes at the moment and I do apologise if any uncertainty has been caused to this point.  Please remember though, all we have actually do to this point is TALK about doing some stuff and ADD an extra session on Saturday morning.

This week there will be a couple of other changes:

1/.  6am Saturday:  Boxing

2/.  4pm Wednesday:  Cancelled class – TANKS

3/.  4pm Wednesday:  New CLASS – DAP

4/.  8:30am Saturday:  New CLASS – DAP

So what does that really mean?  We have added a 6am Saturday (and it will remain until Saturday December 16th at this point and an 8:30am class on Saturday for 14-18 year olds and dropped the 4pm Tanks session Wednesday in favour of a class for 14-18 year olds.

There are a few other things we ‘want’ to do but these will wait until the new year (and in all likelihood, February).

Gym Update #4 – New Products from True Protein

Late mail – I have received notification from TRUE PROTEIN that our order should be in stock TOMORROW.  Now, let’s all take that under advisement – after all, ‘tomorrow’ covers a lot of ground! – but hopefully by the time the 5pm session is underway the shelves will be stocked!

We have signed a supplier agreement with TRUE Protein which means (as soon as it arrives) we will be able to offer you a new protein option within Round 1.  The product looks EXCELLENT in terms of both quality and price point – I am very pleased that we will be able to retail this product for approx. $60 per 1kg bag for flavoured options (and they offer a LOT of flavours).

Now – of course the flavoured product is going to have additives in it (the premium Progenex product we already offer does for sure) but not everyone likes the unflavoured option from Boomers…if you are one of those people and want an affordable protein source, this might very well be worth giving a try.

Gym Update #5 – 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…

More details to follow, but at this stage we will only be ‘CLOSED’ on two days (Christmas Day and New Years Day).  Outside of that, stay tuned for next week!

Link of the Week

Bit of fun on the assault bike – 1 minute, Max Calorie challenge!

https://www.youtube.com/watch?v=mUNNJFF8n-E

Training Maturity, Tonnes of “NEWS”, LEGS-Cember November 26th, 2017

Hi and welcome to another week,

Tonnes of news this week:

December Challenge is GO:  Register HERE!

New Protein coming from TRUE Protein

Amazing membership special this week.

Some Time Table Changes (or at least a trial of some changes).

If you are keen on reading about any of that ‘STUFF’, be sure to scroll down the blog because they have there own little sections.

Before I start on the gym ‘news’ though, I wanted to write a little story about training maturity and how it can help/hinder you reaching your goals.

As many people know, I have a second life coaching footy and – with the exception of the 2016-2017 seasons, have always been involved in coaching in the 16-17-18yo age groups.  Next year (which means now) I am back coaching that age group again…on top of all that, I have just spent 6-weeks shepherding the Developing Athlete Program crew (most of whom are in that same age group) through a 6-week, 3-times per week strength and conditioning program.

So what I am trying to say is I have a lot of experience in coaching kids in that age group.  I have also had Round 1 for nearly 8 years and in that time have found that the similarities between a group of 17 year olds and a group of 37 year olds who might not have done any ‘REAL’ training throughout their lives is ‘Not Much’.  I guess before I go any further, I need to try and explain what I mean when I say ‘REAL’ training.

Real training is when people are playing the ‘LONG’ game.  When they aren’t coming to the gym/attending team practice with anything on their mind apart from adding another ‘brick to the wall’.  They know that the training session they are about to do is not going to change their lives much, they know that it wont really do much in the grand scheme of things…but they KNOW it is also super important in terms of getting where they want to go.  They KNOW if it says to do “8” in their program then that means “8” – not “9” and certainly not “7”.  They know there are going to be times when they have to “put on their big boy/girl pants” and do stuff they don’t want to and they equally know that when it says to REST that means to go for a walk and have a stretch/roll, not just lay on the couch.  They are playing the ‘long’ game and because of that they KNOW that if their weight goes up by a kilo one week it is no big deal…but if it happens 3x weeks in a row  they need to get on top of it!  They KNOW that ‘cheat’ MEALS are important and valuable…cheat DAYS not so much.  They are MATURE!

When people first get to the gym though – be they the 17year olds in the DAP program or 27/37/47 year olds who have played a bit of community footy/netball + done some running on the tready/machine weights based training in their past achieving that level of training ‘maturity’ is perhaps the biggest challenge they face.  I mean, if you go to the gym 3x per week for a month that should automatically mean you lose 5kgs and magically transform into someone who belongs in HERE! (Sports Illustrated Body issue)  And whilst that would be amazing, it simply doesn’t work that way.  But unfortunately you need training ‘MATURITY’ to understand that we are all playing a ‘LONG’ game of small, incremental improvements and whilst no single session really makes much of an impact, EVERY single session is absolutely critical to the final outcome.

It is very frustrating I know – I regularly say to people after a particularly challenging session that ‘I should be able to look in the mirror RIGHT NOW and see the benefits of what I have just done’ – but the mental strength to keep going and persist even when things just don’t seem to be ‘working’ for you is what separates people who get what they want from those who don’t.

This pic here (below) is the pyramid that I put together/stole from Ben Bergeron as part of writing up the Developing Athlete Program manual:

Pyramid

As you can see the very top of the pyramid is “MINDSET” (you will also see that the bedrock of the pyramid is nutrition which might be something to remember as we head into December, Christmas and the New Year!) and I guess ‘Training Maturity’ is what this is about.  The ability to persist when things get tough, a willingness to make regular, small sacrifices to get your training in/done and an understanding that whilst you are training for results, your training TODAY/THIS WEEK/THIS MONTH are just a series of small steps on the long journey that is your training ‘life’.  It can be frustrating when ‘results’ aren’t coming as quickly as you might like – but that is all part of it…and maybe just one of the challenges that you need to overcome in order to ultimately be successful.

I am really hoping the DAP crew got this message (out of EVERYTHING I have tried to teach them, I hope this bit got through).  I hope my colts boys got it this morning as they slogged through a pretty tough running/kettlebell session in 35degree heat.  And I hope all of you coming to the gym regularly understand that whilst no single session is going to get you where you want to go, if you ‘STACK’ them all together, in 6-months/12-months/24-months etc time, each of those sessions will have played a crucial role in what you have achieved.

(I have stuck a video of the link called ‘Hard Work beats Talent’ as link of the week this week…this kind of summarises some of the mental maturity stuff I am talking about here).

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.  We are always trying to make the gym better/add some new innovation or other…hopefully this isn’t seen as us being ‘gimmicky’ but rather as a genuine effort to improve.  I mention this because starting THIS FRIDAY we will be trying something new with the daily one-percenter…I don’t want to give it away just yet but get set for “LEGS-Cember”! J

Gym Update #1 – Membership Special (New Members)

Screen Shot 2017-11-26 at 5.48.48 pm

We have the most amazing membership special ever starting TOMORROW (Monday) for 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 #2 – December Challenge

It is hard to believe I know, but our ever popular ’12-days of Christmas’ challenge is only a couple of short weeks away.  Remember that the idea of the annual December challenge is NOT to ruin everyone’s social lives – it is quite the opposite really.  What we try to do in the ’12-days of Christmas’ challenge is ACKNOWLEDGE that it is a busy time for everyone – but at the same time provide people with a way to focus on maintaining their training during what is a chaotic time of the year.

Here’s what you have to do:

12- group training sessions in 21 days.
12- ‘EXTRA’ workouts.

With the ‘extras’ we have created 10x NEW workouts that range in difficulty from “Pretty darned easy” to “Who in their right mind comes up with this stuff”…but either way, YOU are in charge. Stick with the easy ones, stick with the hard ones, stick with the ones in the middle…or mix it all up however you like. All I can say is that they are both awesome and awesomely F-U-N.

Sign up link is HERE:  Register for the Challenge!

Registration for the challenge is open NOW!  Click HERE!!!

Gym Update #3 – Time Table Changes

We are messing around with some timetable changes at the moment and I do apologise if any uncertainty has been caused to this point.  Please remember though, all we have actually do to this point is TALK about doing some stuff and ADD an extra session on Saturday morning.

This week there will be a couple of other changes:

1/.  6am Saturday:  Boxing

2/.  4pm Wednesday:  Cancelled class – TANKS

3/.  4pm Wednesday:  New CLASS – DAP

4/.  8:30am Saturday:  New CLASS – DAP

So what does that really mean?  We have added a 6am Saturday (and it will remain until Saturday December 16th at this point and an 8:30am class on Saturday for 14-18 year olds and dropped the 4pm Tanks session Wednesday in favour of a class for 14-18 year olds.

There are a few other things we ‘want’ to do but these will wait until the new year (and in all likelihood, February).

Gym Update #4 – New Products from True Protein

We have signed a supplier agreement with TRUE Protein which means (as soon as it arrives) we will be able to offer you a new protein option within Round 1.  The product looks EXCELLENT in terms of both quality and price point – I am very pleased that we will be able to retail this product for approx. $60 per 1kg bag for flavoured options (and they offer a LOT of flavours).

Now – of course the flavoured product is going to have additives in it (the premium Progenex product we already offer does for sure) but not everyone likes the unflavoured option from Boomers…if you are one of those people and want an affordable protein source, this might very well be worth giving a try.

Gym Update #5 – Developing Athlete Program

Developing Athletes Logo

The first 2x 6-week DAP Programs are done and dusted.  The largest muscle gain we saw was 2.3kgs – pretty damned impressive though – and overall positive results were achieved by everyone.  The DAP crew have done exceptionally well and whilst the body scan outcomes were great, the best thing for me was watching the change in the way they are able to squat, deadlift, power-clean…you name it, they can do it.  And if there technique isn’t perfect (and who has ‘perfect’ form) it is certainly much improved…they all know HOW to train now – they can set up racks, they understand the difference between a hypertrophy session and a metcon, they know exactly what 5×3 means and how it is different to 3×5…they KNOW how to go to the gy and train!

So I guess we will be doing it again.  Next ‘BLOCK’ will be starting off when school kicks off again in 2018.

Link of the Week

Hard work beats talent:  https://www.youtube.com/watch?v=aMGoxlXmA0o