What weight should I use, $79 Special, Deadlifting with Kelly Starrett July 26th, 2015

 

Hi and welcome to another week,

Quick reminder at the top – our $79 for 10 sessions + a Body Scan Offer is in its last couple of days.  This is the best price we have EVER done this for (and I feel a little silly for making it so cheap) but just wanting to give everyone who was even thinking about trying out the gym a ‘membership’ type experience!  At less than $8 per session you could do two (2) or three (3) boxing sessions in a week and really get in the groove with your training…and the Body Scan?  Well, they are amazing and once you have done it once you will want to do it again – understanding where your fat/muscle etc is on your body can only help your diet and training.

With Beach Bodies rolling, and the move to the scaled Boxing sessions…AND the introduction of some ‘real’ strength work into Body Work recently – I am finding more and more people are asking me ‘What weight should I be using for that?’.  I guess it is something that the TANKS crew have been dealing with for some time, but it is an issue that creates confusion for a lot of people.  What weight should you use and WHEN should you change it?  So this week’s blog heads a little more to the technical and tries to help answer this question for you.

There are a heap of things that I can talk about here, but the first piece of advice I have for everyone is just to be ‘progressive’.  Every time you do an exercise, try to use a little more weight OR do a few more repetitions.  In this way, even if your weight selection isn’t quite ‘right’, if your reps go up so will the total work completed /total weight moved and in that way you will make your improvement.

Hang on though – I can here the feedback now – I am doing the boxing class and you TELL me how many reps to do.  Are you telling me to do ‘more’ than it says?  Well, not exactly.  But if there is a Barbell circuit on the wall one week that tells you to do 20x Back Squats, you should probably use a heavier weight the next week when it says you only have to do 10!  If (on the other hand), it had asked you to do 20 reps again the second time, well, that is where you have some more decisions to make.  Did you complete the 20 reps ‘easily’ the first time you did them?  If so, you might want to grab a heavier bar.  If you were really pushing as hard as you could for those last couple of reps – or if you had to put the bar down, reset and go again in order to finish the 20, well, the weight you had was right all along and you need to repeat it at the same weight the second time (and again, assess how well you got through the 20).

The next question of course is – well, I can’t remember what weight I used or how hard it was last time – all I know is that I always get the 15kg bar (for example).  My first answer to this is that even if the weight is ‘wrong’, you will get some good results if you work through the programmed exercises and focus on doing them well (technique) and with good power (intensity).  You would get ‘better’ results if the weight was ‘right’ – and for a lot of people that might involve taking a couple of minutes post session to jot down what they did and what weights they used.  Certainly the process of logging their training has been working well for the Beach Bodies crew – and whilst I understand it is ‘harder’ to do this for Boxing people you can still make a bit of a ‘mental note’ if you are thinking about it!

So…for me to quickly summarise all of that, when you are completing the weighted stations (barbells, kettlebells), here is what you need to think about when you are choosing your weight:

-       Select something that is going to really CHALLENGE you to finish the assigned reps for the assigned exercise.  You want those last couple of reps to be a real push.

-       Once you have started, stop thinking about the weight.  Think about holding your technique and lifting/pressing the barbell/kettlebell with real ‘power’.  Push fast and hard!

-       Make a note about the weight you used and how it felt when you are done.  Next time you do the same think, look to progress in terms of weight OR repetitions in order to achieve improvements.

The other thing to remember – start the class / session with a plan – don’t wait till you get there and guess.  During the demos, have a think about what weight you are going to use.  Think about what you did last time and how it felt.  If it is the first time you have done the exercise, make a plan to start ‘light’.  If you have done it before, well – make a decision on what weight you will use and stick too it when you get to that station.  Making decisions about what weight to use (or whether you are going to take up the performance or fitness option) when you are 20 minutes into a circuit is not a great idea – that little voice in your head will encourage you to take an ‘easier’ option.  Make your decision during the demos and stick with it when you get to the station.

Good luck!

See you in the gym,

Michael.

p.s.  If you think you might be interested in the next phase of Beach Bodies, please check the ‘Beach Bodies’ update further down in the blog.

Gym Update #1 – July 2015 Super Special

As mentioned at the top, we have an amazing special for our 10-round passes this week.  For just $79 you will get:

-       10 Round Pass (usual cost = $120)

-       InBody 570 Body Scan (usual cost $35)

No real conditions, no real requirements.  10x group training sessions AND a Body Scan for just $79.  The total value of the package is $155 – and remember, with our new scaled Boxing for Fitness classes every session really is accessible for all fitness levels.

Terms and conditions?  Well, there is a limit of ONE per person and they will only be available until July 31st OR until we sell 100 packages, whichever comes first.  If you want one of the packages, please call the gym on 9414-1141 OR via our Self Service Portal (select ‘Buy’, then ‘Sessions’, then ‘July 2015 10-round + Special) OR just ask about it next time you are in the gym.

Gym Update #2 – ‘Crazy 88’ Challenge         

Our next challenge is scheduled for the month of August – the ‘Crazy 88’ challenge.  The challenge is a classes based challenge and involves the following:

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

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

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

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

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

Crazy 88 Challenge Registration

Gym Update #3 – Raising Happy Men

Hopefully everyone has seen all the posters/hand-outs around the gym for the ‘Raising Happy Men’ seminar being run by Vi Maharaj.  Vishal is a long-time gym member (and psychologist!) who has started up a company (‘Raising Happy’) aimed at improving everyone’s life experience – aimed at helping people be ‘HAPPY’.  The ‘Raising Happy Men’ seminar is the latest seminar Vi has put together and this one features John Worsfold as a speaker – it will be amazing to hear John speak about the relationship between ‘success’ and happiness and the key barriers to men being ‘happy’.

I would encourage everyone (anyone) who wants to live a happy life to check out Vi’s webpage (raisinghappy.com.au) and think about getting along to the event on the 27th of August.

Gym Update #4 – City to Surf Training          

We are through 6-weeks of the schedule and 2-weeks away from our next ‘big’ run (Port to Cottesloe and back followed by coffees at the beach) on August 8th.  Really happy with the progress everyone is making and if you stick at it, you will blast through the 12kms at the end of August.

If you are still thinking about the CTS but aren’t sure about ‘how’, you WILL be able to do running club for the next 2-weekends when we are based at Anning Park.  When we are all together on the oval it is a lot easier to modify the efforts/manage differences in running speeds/fitness levels than it is when we are out ‘on the road’.  So if you want to get started, next Saturday we leave the gym at 8am SHARP!

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #5 – Beach Bodies 3-month Program – Week 9 is go

Week 9 is up and ready to go.  Now – I thought this was the first week of our supportive exercises but I was wrong…that doesn’t kick in until week 10 (and goes for 4-weeks- 10, 11, 12 &13).  Week 9 sees the final continuation of the linear progression so now is the time to really try and push it and hit a new max lift.

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

Footy Tipping Results for Round 17

The tipping this week was won by Clint and Glenn – both tied on 8 selections from 9, and both moved to within THREE points of the lead.

The boys are making a real push for the top at the moment – Paul remains in the lead but now Glenn and Clint have entered the top 6 with Kim in seventh…it wasn’t too long ago that the top 5 participants were all girls.  So – to Shelby, Christine, Michelle and Danielle…let’s get with it and get back on top.

Dream Team Results for Round 17

Terrible Dream Team scores this week.  Only 2 players – Ash (NeverNeverLand) and ladder leader/last year’s winner Kim (Half Time Heroes) managed to crack 2000 points in a really low scoring round.  Popular players either being injured (Ablett), vested (Mitchell, Oxley) or just under-performing (Rockliff, Gray) had a big impact on scores.

Only two weeks until finals – keep focussed on that and get your team ready for when the ‘real’ season starts!

Link of the week

A long link but a good link.  Some deadlifting from Kelly Starrett (‘How to be a supple leopard’ and ‘Mobility WOD’).

https://www.youtube.com/watch?v=ppm6od2uWg8

 

Persistence Pays Off, July SUPER Special, August Challenge ‘Crazy 88′ July 19th, 2015

Hi and welcome to another week,

Great classes last week.  I have decided that the designers of the assault bikes were mistreated as babies and are trying to take out some kind of sick vengeance on the world.  Every time I have to do a calorie ride, I think ‘I can do this’.  Then 15-seconds later I think ‘I am in trouble – and why are my legs burning?’.  Apparently they are good for us though???  Right???

Happy blog this week for a happy moment in my life.  For those people out there who have known me for a while, you would be aware that for the 10-years leading up to this one I spent a whole heap of time coaching football in what passed as my ‘spare time’.  I have been very fortunate with my coaching in that I got to coach at national level and now get to watch a whole heap of the ‘kids’ I coached playing AFL footy on tv every weekend.  Whenever one of them does something good, you can guarantee that somewhere I am watching and telling anyone/everyone in earshot that ‘I taught him that’.

This year has been a bit of a ‘rough’ year for footy in WA.  Whilst the two AFL sides are atop the ladder, the state teams at u16 and u18 level have been copping some criticism for their performances.  Whether the criticism is fair or not is a debate for another day, but when you see reports on the news or in the paper about the ‘sorry state’ of football over here just remind yourself that of the top SIX fancies for this years NAB Rising Star award (Best first year player in the AFL) that four of them – Patty Cripps, Jesse Hogan, Cam McCarthy and Dom Sheed – all come from WA.  And happily for me, I coached all of them.  Whilst those boys – along with a few other young kids from WA including Kam McIntosh and Charlie Cameron – have received the Rising Star nominations and the publicity, there has been something else going on.

At the end of the draft last year, a lot of players missed out on being selected – not just from WA but from all over Australia.  One of those who missed selection had been the captain of WA at the 2014 National Championships and had been awarded the state’s MVP award for the championships.  Not only did he captain the state at u18 level, but he had also been captain of the championship winning u16 team in 2012.  Further, before his 18th birthday he had been playing effective senior footy for his WAFL club (Peel Thunder) and was a member of the AFL Academy (and what do you know – he was joint captain of that program as well).  Given all of this, everyone just assumed that he would be drafted, but it isn’t always that simple.  This is particularly true if you are ‘small’ and ‘a bit slow’ and have been in the spotlight of recruiters for so long that they all have a long list of everything that you ‘CANNOT’ do.  Elite sport is so tough because sometimes it seems that no matter how much you do or how hard you work, opportunities are not necessarily yours just to take.  This is particularly true in team events – if it is a ‘simple’ matter of running the fastest or jumping the highest then that is one thing.  But in most team sports – determining which players are the ‘best’ or who ‘deserves a chance’ is pretty subjective, and everyone (of course) has an opinion.

The AFL has a 2nd chance system though – it is called the Rookie Draft.  When the rookie draft came along – two weeks or so after his draft day disappointment, the name Brad Walsh was called out at selection 24 by the Carlton Footy Club.  I guess this made him the 90th best player eligible to be drafted at the end of last year (my quick count showed 76 players were drafted but I am happy to be told I am wrong on this one).  If 90th best seems a low ranking to you it seemed a really, really low ranking to me – and having coached in all the games that Brad had played during two years of championship footy, I am another one of those people I mentioned above (you know, the ones with an opinion!!!).

Brad though wasn’t too worried about his draft ‘position’.  He sorted out his university course, packed his bags and headed to Melbourne – just ecstatic that someone was prepared to give him a chance.  From the moment he got there the ‘word’ has been nothing but positive – how hard he works, how accountable he is, how professional he is…all things that everyone who knew Brad just expected to happen.  He is the first to arrive at every session and the last to leave…and this has translated to a player being named in his team’s (VFL – Northern Blues) best players 7 times in 11 games.  He is still only 18.

I have been reading reports about Brad’s games and apparently he is still ‘small’ and still ‘a bit slow’.  But last night he played his first AFL game after being ‘elevated’ to the senior list last week.  Yep – he was the sub, and yep, he has played better.  But he was out there on an AFL field for the first time and hard work and effort and dedication and every other cliché is the reason that he made it there.

Sporting success does have something to do with genetics and being physically gifted – of course it does.  But if it really means that much too you and you are prepared to just keep pressing on despite adversity, well, you can make it.  Brad taught me a great lesson last year because when our team (I was coach, he was captain) wasn’t going well and he was being criticised for ‘everything’ – well, he just put his head down and worked through it.  And he was only 17 when he made that decision not to sulk and just to ‘double down’ on the effort and commitment.  He knew what people were saying about him – that he was ‘small’ and ‘a bit slow’ – and he knew the people saying those things held his future in their hands.  He didn’t sulk and say it wasn’t fair – he just worked through it.  He did more than everyone else because he wanted it more than anyone else and he wasn’t prepared to allow other peoples perceptions of him affect the way he went about it.

Take the lessons on-board.  Everything you want is there for you to take – but you are going to have to TAKE it.  Do the work.  Do the rehab.  Have some discipline when it comes to what you put in your mouth.  Then go to sleep and do everything right when you wake up again tomorrow.  Rewards will come.

Good luck!

See you in the gym,

Michael.

p.s.  Tonnes of info this week.  I would encourage everyone to check out the special, the challenge scheduled for August, details of the Raising Happy Men seminar AND the link of the week.  Don’t be put off by the title or the subject matter – listen to the words he has to say.

Gym Update #1 – July 2015 Super Special   

We have an amazing special for our 10-round passes this week.  For just $79 you will get:

-       10 Round Pass (usual cost = $120)

-       InBody 570 Body Scan (usual cost $35)

No real conditions, no real requirements.  10x group training sessions AND a Body Scan for just $79.  The total value of the package is $155 – and remember, with our new scaled Boxing for Fitness classes every session really is accessible for all fitness levels.

Terms and conditions?  Well, there is a limit of ONE per person and they will only be available until July 31st OR until we sell 100 packages, whichever comes first.  If you want one of the packages, please call the gym on 9414-1141 OR via our Self Service Portal (select ‘Buy’, then ‘Sessions’, then ‘July 2015 10-round + Special) OR just ask about it next time you are in the gym.

Gym Update #2 – ‘Crazy 88’ Challenge         

Our next challenge is scheduled for the month of August – the ‘Crazy 88’ challenge.  The challenge is a classes based challenge and involves the following:

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

Completion of Eighty Eight (8) reps of each of EIGHT (8) different exercises.  I know technically this is 20 + (8×88) which = > 88 but just go with me…it is the Crazy 88 challenge!

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

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

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

Crazy 88 Challenge Registration

Gym Update #3 – Raising Happy Men

Hopefully everyone has seen all the posters/hand-outs around the gym for the ‘Raising Happy Men’ seminar being run by Vi Maharaj.  Vishal is a long-time gym member (and psychologist!) who has started up a company (‘Raising Happy’) aimed at improving everyone’s life experience – aimed at helping people be ‘HAPPY’.  The ‘Raising Happy Men’ seminar is the latest seminar Vi has put together and this one features John Worsfold as a speaker – it will be amazing to hear John speak about the relationship between ‘success’ and happiness and the key barriers to men being ‘happy’.

I would encourage everyone (anyone) who wants to live a happy life to check out Vi’s webpage (raisinghappy.com.au) and think about getting along to the event on the 27th of August.

Gym Update #4 – Foam Rolling Class 

Thanks to everyone who has supported to myofascial release session the last couple of weeks.  We will continue on with the 12pm Sunday time-slot in the short-term at least – or until we can come up with a better solution that fits in with the rest of the gym.  Our biggest problem of course is that we have classes running every hour we are open all weekend…and the foam rolling session takes up a lot of room that means we really need an open floor…

Gym Update #5 – Gym Attire

We have been working away in the background to try and source some really high-quality gym attire for everyone – and recently progressed to sign an agreement with Hylete (www.hylete.com).  This is a pretty big deal for us – Hylete are the suppliers to a wide range of sporting organisations including the National Pro-Grid League (check out the link of the week if this doesn’t mean anything to you).

Our first delivery of Hylete attire has arrived and will be up on the shelves pretty soon…we are working through some solutions re- printing before pushing forward.  Aside from the t’s, we have singlets (for girls) and crop pants which look amazing.

Gym Update #6 – Support for our City to Surf Team

One of our members (the amazing Mon Wright) is a great physio and her team at Life Ready are a major sponsor of the City to Surf.  When she saw that we are putting together a team for the event, she put together a great physio support offer for our running team.

We have already had a couple of runners talking about sore hip flexors (and a sprained ankle from last weekend!)– and I know my ITB’s are always a problem when I up the running – so this could be just the thing we all need to get us safely to the finish line.  Remember, it isn’t just about ‘doing the work’ – you need to make sure your body is fit and ready to do the work!  And this is (obviously) where Monica and her team comes it.  The details are as follows:

Life Ready Physio Bicton

1 Westbury Crescent, Bicton (Cnr Canning Hwy)

P: (08) 6313 4010

E: bicton@lifereadyphysio.com.au

W: www.lifereadyphysio.com.au/our-clinics/bicton

1 hour massage with a Remedial therapist $75 (usually $89)

Initial Physiotherapy consult $79 (usually $89)

Physio follow up $67 (usually $77)

Private health rebates apply to eligible policies for both Remedial massage and Physiotherapy. HICAPS claiming also available at the time of service.

We are Medibank and HCF members choice providers – members are able to claim up to 90% of the service through their fund.

Now – one of our members took Monica up on the offer this week, and poster the following comments on Facebook:

“I had a 1 hour remedial massage at life ready physio Bicton last night as per your mention of their offer for round 1 members in the blog. It was great and really worked through all my sore bits from the extra lifting in beach bodies and training for the crossfit comps. Can definitely recommend it for anyone needing a sports massage and only cost me $30 after my medibank contribution was taken off x”

Gym Update #7 – City to Surf Training          

We are through 5-weeks of the schedule and 3-weeks away from our next ‘big’ run (Port to Cottesloe and back followed by coffees at the beach) on August 8th.  Really happy with the progress everyone is making and if you stick at it, you will blast through the 12kms at the end of August.

If you are still thinking about the CTS but aren’t sure about ‘how’, you WILL be able to do running club for the next 2-weekends when we are based at Anning Park.  When we are all together on the oval it is a lot easier to modify the efforts/manage differences in running speeds/fitness levels than it is when we are out ‘on the road’.  So if you want to get started, next Saturday we leave the gym at 8am SHARP!

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #8 – Beach Bodies 3-month Program – Week 8 is go

Week 8 is up and has been shared via Google Docs.  I have added a couple of demo videos to YouTube – specifically Turkish Get-ups and Log Cycle Lunges – that are programmed for this week.  Week 8 is a significant de-load from week 7 – whilst I still want you to keep pushing forward with your reps you will notice that the conditioning elements have dropped back to a more ‘normal’ level!

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

Footy Tipping Results for Round 15

Not only am I a bad tipster – this week one of the selections I got RIGHT still cost me.  The Dogs losing to the Cats (as I predicted) not only left me disappointed, but out a couple of Lotto tickets to gym going Geelong supporters.  It hardly seems fair!

In other tipping news (is there other tipping news?), this week saw an amazing TEN contestants select 8/9 winners – including Paul O’Connor who has now taken over top spot on the tipping ladder by 1 point from both Chris Peclaris and Shelby.  It is tight behind them with anywhere up to 8-10 tipsters still in with a chance of taking it out.

Dream Team Results for Round 15

Some massive scores in Dream Team this week as everyone gets their teams set for the finals which are now less than one month away.  Rocco (Rocco’s Ropes) notched the high-score of the weekend with 2386.  If that isn’t the highest score in the history of the Round 1 Dream Team contest it is definitely in the top couple – well done.  Several other teams also topped 2200 points which is amazing – Ash B (NeverNeverLand) and Justin V (Juddy’s Allstars) hit 2256 and 2274 respectively, whilst Lloyd (GymGods) just missed out with 2175.  Good luck next week everyone.

Link of the week

Nathan Grima (North Melbourne Footy Club) announces his retirement:  https://www.youtube.com/watch?v=_YN3zjcWbBc (language warning).

I like it when he says ‘If you are playing reserves, you might want to ask yourself why’.  For those of you in the gym, if you aren’t getting the results and progress you would like the reason is often staring straight back at you from the bathroom mirror every morning.

 

 

Don’t let your fears hold you back, Hylete Apparel, NGPL July 12th, 2015

Hi and welcome to another week,

Really appreciate everyone coming to the gym to support our sessions last week.  It is an amazing place when there are half-a-dozen people working through Beach Bodies and another 25-odd doing a Boxing or Body Work class.  The energy and effort in the gym is really infectious and it makes it just a pleasure to be at work.  Some of the days I work are pretty long but it so rarely feels like a chore – just when you start feeling tired or run down someone will sprint up and down the gym with a sled or just start hammering into the heavy bag and it brings the focus back in no time.  We have another great week of classes this week…AND a new ‘block’ of Body Work plans is starting.

I have blogged about the scaling options in each of the past two weeks and just wanted to make a quick comment – awesome work everyone.  I am really happy with how it is going and think it is having a positive impact on our sessions.  Any feedback you might have, please get it to me via ‘mpratt@round1fitness.com.au’.

This week I wanted to talk about making ‘brave’ decisions and actually taking the chance to find out exactly how far you might be able to ‘get’/’go’.  I know this little opening doesn’t really make any sense, but bear with me for just a second.  In my other coaching life – football – it seems like every season I have the same conversation with players and it is all about being prepared to risk looking like a ‘goose’ in order to really find out what you are capable of.  Or, on the flip-side, how it is really easy to look back on your performance and say ‘Well, if I had really had a go I could have done it/beaten him’…all the time ‘safe’ in the knowledge that as long as you never really ‘lay it on the line’ you will never, ever, really know.  And nor will anyone else.

In simple terms, don’t let fear be your limiting factor.  The Beach Bodies crew have a pretty challenging week of programming ahead – probably the toughest week to date (and I am already hearing some nervous talk about what has been put on the schedule).  It is OK to be nervous about it – but it is not OK to allow those nerves and negative feelings to limit your efforts.  You should be looking at it as a real opportunity to find out exactly how far you have come.  To find out exactly what you are capable of…because once you have done it, some of the other mental limitations that just might have been holding you back (in your training and in other parts of your life) will seem a little less daunting.  Don’t let the little voice in your head be the thing that is holding you back.  I like to think I take the same chance in Boxing classes – maybe not in every single time I train, but certainly that I take the chances during my training to say ‘I have never quite managed that before – maybe today is the day to find out if I CAN do it’ (and ‘IT’ might be do anything – from doing all your push-ups on your toes to pushing hard on a bin run or grabbing a blue kettlebell instead of a yellow one – it might be anything and it will almost certainly be something different for everyone).

Following on from those comments about not letting yourself get held back by ‘fear’, I just wanted to remind everyone that when you are training the idea should be to move your body, the barbell, the kettlebell etc as FAST as you possibly can.  When you are doing a pushup or squat, try to go from the ‘bottom position’ to the top as fast as you can by pushing as HARD as you can.  Really drive up with speed and power.  The same thing applies to your weighted movements – when the time comes to apply force, apply it as HARD and FAST as you can.  I have used this analogy before but you need to imagine yourself in a fight and when it is time to press the bar/kettle, imagine that you are shoving the other person with every ounce of energy you have.  Likewise when you are squatting/rowing – as you move upwards, imagine you are trying to push/kick with your legs as hard as you can.  Hard, fast, powerful is what you want to practice because hard, fast, powerful is what we are training for.  So SPRINT with the sled.  Drive HARD with your legs when you are rowing.  Hit the bags HARD – with effort and intent.  The only thing that moving slow got you was slow – and no-one wants that.  Train fast, move fast and be fast.

Good luck!

See you in the gym,

Michael.

p.s.  Really looking for a couple of new member profiles…in fact I am ALWAYS looking for member profiles!  If you would like to share with other Round 1’ers your training story and experiences, we would love to hear about them.  If you have been training with us for more than 6-months there are certainly things you will be able to share that WILL help others…email me at ‘mpratt@round1fitness.com.au’ if you are keen.

Gym Update #1 – Foam Rolling Class 

Thanks to everyone who has supported to myofascial release session the last couple of weeks.  We will continue on with the 12pm Sunday time-slot in the short-term at least – or until we can come up with a better solution that fits in with the rest of the gym.  Our biggest problem of course is that we have classes running every hour we are open all weekend…and the foam rolling session takes up a lot of room that means we really need an open floor…

Gym Update #2 – Gym Attire

We have been working away in the background to try and source some really high-quality gym attire for everyone – and recently progressed to sign an agreement with Hylete (www.hylete.com).  This is a pretty big deal for us – Hylete are the suppliers to a wide range of sporting organisations including the National Pro-Grid League (check out the link of the week if this doesn’t mean anything to you).

Our first delivery of Hylete attire has arrived and will be up on the shelves pretty soon…we are working through some solutions re- printing before pushing forward.  Aside from the t’s, we have singlets (for girls) and crop pants which look amazing.

Gym Update #3 – Exercise Motivation Study

One of our members – Melinda Nicola – is running a study at Murdoch University on exercise motivation…and would love some community participation.  The study offers you a unique opportunity to contribute to a study exploring people’s motivation to exercise.  The outcomes will help find ways to improve the exercise experience and contribute to the knowledge pool on exercise programming – specifically as it relates to encouraging participation.

To encourage participation, Melinda is offering anyone who completes both phase 1 (online survey) and phase 2 (20 minutes on a stationery bike followed by a simple questionnaire to be completed at Murdoch Uni) the chance to win one of two $50 Coles/Myer gift cards.

If you are interested, please contact Melinda via email on mindu@iinet.net.au or go straight to Part 1 – the online survey at https://www.surveymonkey.com/r/B7QMFQQ.

Gym Update #4 – Support for our City to Surf Team

One of our members (the amazing Mon Wright) is a great physio and her team at Life Ready are a major sponsor of the City to Surf.  When she saw that we are putting together a team for the event, she put together a great physio support offer for our running team.

We have already had a couple of runners talking about sore hip flexors – and I know my ITB’s are always a problem when I up the running – so this could be just the thing we all need to get us safely to the finish line.  Remember, it isn’t just about ‘doing the work’ – you need to make sure your body is fit and ready to do the work!  And this is (obviously) where Monica and her team comes it.  The details are as follows:

Life Ready Physio Bicton

1 Westbury Crescent, Bicton (Cnr Canning Hwy)

P: (08) 6313 4010

E: bicton@lifereadyphysio.com.au

W: www.lifereadyphysio.com.au/our-clinics/bicton

1 hour massage with a Remedial therapist $75 (usually $89)

Initial Physiotherapy consult $79 (usually $89)

Physio follow up $67 (usually $77)

Private health rebates apply to eligible policies for both Remedial massage and Physiotherapy. HICAPS claiming also available at the time of service.

We are Medibank and HCF members choice providers – members are able to claim up to 90% of the service through their fund.

Now – one of our members took Monica up on the offer this week, and poster the following comments on Facebook:

“I had a 1 hour remedial massage at life ready physio Bicton last night as per your mention of their offer for round 1 members in the blog. It was great and really worked through all my sore bits from the extra lifting in beach bodies and training for the crossfit comps. Can definitely recommend it for anyone needing a sports massage and only cost me $30 after my medibank contribution was taken off x”

Gym Update #5 – City to Surf Training          

Thanks to all the running club people.  We have got through the first 3 weeks pretty well and are ready for our first ‘longer’ run next weekend at 8am.  Don’t stress too much  – it wont be much more than 5kms or so and the pace will not be high!  It is not too late to join in if you are keen on doing the CTS run or just want to break up your training week with a little bit of running.

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #6 – Beach Bodies 3-month Program – Week 7 is go

Week 7 program is up and ready to go.  We are approaching the end of our linear progression (it goes for 9 weeks) and this will be the most challenging week of training so far.  There are back-to-back-to-back days of 15 minute assault bike efforts – and I want you to really have a go.  Whilst we want to lift and be strong, we also need to be conditioned athletes and putting our head down and working HARD is the only way to achieve this.  Don’t save yourself for the last minute and sprint – do your work early and then just try to hold on…you will surprise yourself.

The leg day on Thursday (deadlifts up in sets, big squat day) will be super challenging so make sure you are ready to really get it done.  Plan your post session recovery as well – it is not the day to be unsure where your next meal is coming from at the end of your training.

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

Footy Tipping Results for Round 14

In a week with only a couple of upsets, it seems a lot of us tried to go for a few roughies…but chose the wrong ones!  Ethan nailed 7 winners and was the only member in our group to even do that…not a great weekend for tipsters.

The somewhat dodgey tipping was not restricted to people like me on the bottom of the ladder – and there have been changes at the top.  Shelby is now just one point clear of Sydney man Paul who is flying the flag for the boys just one-point off the top.

Dream Team Results for Round 14

My DreamTeam was an absolute disaster.  I am not sure why my score was so low – after all, for the first time in a month there were no byes to impact us – but it just seemed scores were down everywhere.  Last week par seemed up around 2100 – this week, 2000 was a great result.  Good scores in our competition came from Ash (NeverNeverLand) with a massive 2300+ points, Justin (Juddys AllStars) with a solid 2100 – though unfortunately he was playing vs Ash so that goes down as a loss! – and Trav (Yangebup Pigs) with a solid 2100.

With finals approaching in another month, if you are trying to position yourself for the run home that plan needs to be underway NOW.  Remember, out last two winners went into the finals series in EIGHTH spot but had strong benches and multiple options as captain.

Link of the week

As mentioned up in the Hylete section, this is a quick Intro to Grid (or NGPL).  https://www.youtube.com/watch?v=Jeeozxinv5I

 

Scaling – Fitness or Performance, Myofascial Release, City to Surf July 5th, 2015

Hi and welcome to another week,

Thanks to everyone who trained at Round 1 last week.  I thought the sessions were great – highlights for me were the Friday boxing session (great variety, tabata punching efforts) and the Wednesday session where the ‘See-Saw’ walks were introduced AND we had those 4x 30-calories bike efforts to push through.  Both of those classes hit that sweet spot between ‘fun’ and ‘challenging’ for me – though if I had been asked to get on the bike one more time, the answer would have been a little stronger than a simple ‘NO’!

From a gym perspective, we have been working really hard on setting up the scaled solutions within the Boxing for Fitness sessions (using the simple ‘A’ / ‘B’ designations) and have decided that we are going to stick with this (the scaling) for the long term.  As such – and as suggested on FACEBOOK during the week, we will be renaming the options as follows:

Option ‘B’ is now ‘FITNESS’

The ‘Fitness’ version of the programming has been designed for people who are new to training at Round 1, for people who are returning to the gym after a break AND – importantly – those people for whom just getting in and getting their session done inside the confines of a busy life is the priority.  In other words, the ‘FITNESS’ option is for people who are looking to get become fitter and healthier – maybe getting through 2-3 sessions per week (or 1-2) in the hope of looking and feeling a bit better.

Simply put, the ‘Fitness’ options will be less technical – the focus will be on simple barbell and kettlebell movements as well as body weight exercises.  In addition, the cardio efforts will be less challenging than you might be used too – that’s OK – the idea here is to have you getting off the bike/rower and able to move quickly to the next station and get started straight away rather than being so exhausted you have to have a 2-minute rest every time you get off the bike.

Option ‘A’ is now ‘PERFORMANCE’

The ‘Performance’ version of the programming is like an upscaled/ramped up version of the Fitness activities.  The weights are heavier, movements more complicated and the challenge to your ‘energy systems’ (in other words, you will be doing more reps/distance in less time) are increased.  Who is the ‘Performance’ programming for?  Well – it is for people for whom their fitness routine is a big part of their lives and they are looking to get stronger, faster, better…yes, it is for Round 1 regulars BUT it is primarily for people who are actively trying to improve their current level of performance.

My basic opinion of all of this is pretty simple.  You should do the programming option that you feel most comfortable/confident with.  Just because you have been coming to the gym for 6-months doesn’t mean you MUST do the performance option – if you don’t feel you are ready or your focus is to just ‘get to the gym’ in order to maintain your weight/feel good about yourself then ‘FITNESS’ is probably the path for you – it is a still a tough session, a great workout and will be more than sufficient to meet those goals.  On the other hand, if you want to become faster, stronger OR you are just finding that the ‘FITNESS’ options are proving a bit of a breeze and you are not feeling ‘challenged’, then maybe stepping over to ‘Performance’ is what you should do.  If you want to do some of the ‘Fitness’ options in areas where you are still developing, but push to do ‘Performance’ where you feel more confident – great.

There is a bit of a downside to all of this – pre-class demos are starting to take FOREVER.  I know for me, that last Friday completing the demos for the 6am crew took nearly 10-minutes.  I mean, not only do we have to get through 10-stations or so worth of explanations and demos – with the two options in play, we now almost need to do it TWICE.  As such I will be making a bit of a change to the demos process moving forward – we will demo ALL of the ‘FITNESS’ activities, and simply EXPLAIN the ‘Performance’ options (on the basis that those people doing the ‘Performance’ option are experienced gym users).  At each station I will be asking for questions like “Does anyone want a demo of ‘exercise x’?” and I would encourage you to speak up if you do – this should mostly be people who are moving into the ‘Performance’ option for the first couple of times.  This is all about trying to make sure our classes start and end on time guys – 10-minutes of demos + a 45-minute session does NOT = 45minutes.  Please speak up if you need a demo – it is never too much trouble and this change in process is simply to try and get things moving quickly.  The exception to the rule is when we are doing something that is ‘really’ new to Round 1 and want to make sure everyone can see how it is done.

Good luck!

See you in the gym,

Michael.

Gym Update #1 – New Foam Rolling solution is GO!        

It has been great to see so many people using the new BlackRoll rollers and balls – stick at it, it’s good for you.  Thanks also to everyone who showed up for this morning’s myofascial release session with Eden.  He has put a lot of time and effort into programming the session and everyone seemed to get quite a bit out of it…If you are wondering what to do with the rollers and how to maximise your rehab/pre-hab time, then $5 and 45-minutes on a Sunday morning will be well worth your while.

We are struggling a bit with finding a time for this session – the one today was at 11am and whilst it was great for the foam rolling people it was very disruptive to those participating in the Beginners session…please watch FACEBOOK throughout the week if you are interested in attending next weeks class as the time will change.

Gym Update #2 – Sunday Afternoon Footy

Next Sunday afternoon from 1pm the Dockers vs Hawthorn game will be on throughout the gym.  Now, whilst in theory the gym is closed, we will be running a ‘dead bar’ program throughout the game.  The way it will work is that you will pick ONE of the teams and each time your team scores you will complete one deadlift OR one Power-Clean for every point that they scored.  In simple terms, goal = six reps.  Point = one rep.  Should be a lot of fun! J

Gym Update #3 – Exercise Motivation Study

One of our members – Melinda Nicola – is running a study at Murdoch University on exercise motivation…and would love some community participation.  The study offers you a unique opportunity to contribute to a study exploring people’s motivation to exercise.  The outcomes will help find ways to improve the exercise experience and contribute to the knowledge pool on exercise programming – specifically as it relates to encouraging participation.

To encourage participation, Melinda is offering anyone who completes both phase 1 (online survey) and phase 2 (20 minutes on a stationery bike followed by a simple questionnaire to be completed at Murdoch Uni) the chance to win one of two $50 Coles/Myer gift cards.

If you are interested, please contact Melinda via email on mindu@iinet.net.au or go straight to Part 1 – the online survey at https://www.surveymonkey.com/r/B7QMFQQ.

Gym Update #4 – Support for our City to Surf Team

One of our members (the amazing Mon Wright) is a great physio and her team at Life Ready are a major sponsor of the City to Surf.  When she saw that we are putting together a team for the event, she put together a great physio support offer for our running team.

We have already had a couple of runners talking about sore hip flexors – and I know my ITB’s are always a problem when I up the running – so this could be just the thing we all need to get us safely to the finish line.  Remember, it isn’t just about ‘doing the work’ – you need to make sure your body is fit and ready to do the work!  And this is (obviously) where Monica and her team comes it.  The details are as follows:

Life Ready Physio Bicton

1 Westbury Crescent, Bicton (Cnr Canning Hwy)

P: (08) 6313 4010

E: bicton@lifereadyphysio.com.au

W: www.lifereadyphysio.com.au/our-clinics/bicton

1 hour massage with a Remedial therapist $75 (usually $89)

Initial Physiotherapy consult $79 (usually $89)

Physio follow up $67 (usually $77)

Private health rebates apply to eligible policies for both Remedial massage and Physiotherapy. HICAPS claiming also available at the time of service.

We are Medibank and HCF members choice providers – members are able to claim up to 90% of the service through their fund.

Now – one of our members took Monica up on the offer this week, and poster the following comments on Facebook:

“I had a 1 hour remedial massage at life ready physio Bicton last night as per your mention of their offer for round 1 members in the blog. It was great and really worked through all my sore bits from the extra lifting in beach bodies and training for the crossfit comps. Can definitely recommend it for anyone needing a sports massage and only cost me $30 after my medibank contribution was taken off x”

Gym Update #5 – City to Surf Training          

Thanks to all the running club people.  We have got through the first 3 weeks pretty well and are ready for our first ‘longer’ run next weekend at 8am.  Don’t stress too much  – it wont be much more than 5kms or so and the pace will not be high!  It is not too late to join in if you are keen on doing the CTS run or just want to break up your training week with a little bit of running.

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #6 – Beach Bodies 3-month Program – Week 6 is go.

Week six is up and ready for everyone.  The linear progression continues so keep pushing those weights bit by bit.  Remember, I want your movements to be as explosive as possible – drive up hard and fast when you squat, exert as much power and force as you can.  If you move slow you’ll be slow!

A few people still seem to be struggling with their training log updates – I am pretty much taking the approach that if your log isn’t there/up-to-date then I am not going to chase you, but that doesn’t really help anyone.  Keep in mind that pretty soon we will be moving beyond the linear progression and you will probably start to NEED some more coaching…without your log, it is hard to coach because I am not always in a position to observe what you are doing/lifting.  So – update your logs, ask questions, hassle me (and the other guys) and make sure you are getting the most out of the program.

In order to share the file, from your Google Drive right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

Footy Tipping Results for Round 14

Doesn’t seem right talking about tips and Dream Team this week.  I will note that we had SIX people successfully select all 8 winners and go straight to the leader-board.

Shelby has skipped away from the field to take a one point lead over Michelle and Dani.  Paul has held ground – and is leading the ‘boys’ in 3rd place.

Dream Team Results for Round 14

Because of the tragedy involving Adelaide coach Phil Walsh, Dream Team results are unknown as of time of publishing.  The allocation of ‘average’ scores to those Geelong and Adelaide players who were named in the starting line-up of their teams will happen overnight and I will be able to report on the results tomorrow (Monday).

Link of the week

This is just amazing:  https://www.youtube.com/watch?v=f1oPv-Iuj98

Forming good habits, Foam Rolling Class, City to Surf Team June 28th, 2015

Hi and welcome to another week,

Great sessions last week.  From a programming perspective I am slowly (slowly) trying to get the hang of putting together the scaled boxing sessions.  I know, I know – it should be easy…just swap out pull-ups for fence pulls and the problem is solved right?  But I don’t want to scale ‘everything’ back to push-ups, situps and (air) squats so it is a little more complicated than that.  And I still want to give the ‘A’ and ‘B’ sessions a similar flavour to really try and maintain that group training experience.  I have had a few people complain about the lack of 7-minute sessions over the past couple of weeks – this is solely due to trying to effectively establish the scaling model.  The 7-minute rounds class that ran on Friday was a relative success though and I think I have established a pathway to move forward with that style of class within the new scaled framework.

I wanted to speak a little this week about time management, mental toughness and the distractions we all have in our lives.  Driving to the footy yesterday, I was talking to Dempsey (who is 8) about ‘the old days’ – you know, when there were no mobile phones.  Or there were mobile phones, but they were just phones because there was no internet.  Or when there was internet, but it was all dial-up and slow so not really that distracting…and certainly there wasn’t any social media.  Or when there was social media, but social media and work were not so tightly integrated.  You know – the OLD DAYS.  The conversation came about because he was upset that he had agreed to come to the footy with me assuming this meant he would get unfettered access to an iPAD whilst the game was underway – we always kick the footy together during the breaks in the game – but said iPAD had been left at home hence grouchy kid = lecture from Dad about the ‘olden days’ and how good he really has it now. J

Speaking of the ‘olden days’, I also remember a time when the biggest bottle of coke you could buy was 1lt and I remember growing up in a suburb (Kardinya ) where there were no fast food restaurants (though Chicken Treat opened up when I was 10 or 11) and certainly not every shopping centre had a food court.  But as most of you guys know, I am pretty darned old.  But I remember all of those things, and accordingly I see a lot of things happening today – particularly to our kids – that are not great in terms of their health, fitness and everything else.

The issue is of course that because all of these amazing things are readily available in the world around us today, our daily lives have established strong habits around using technology, easy access to food…the conveniences of the world heavily influence our lives.  But how many of them REALLY make our lives easier?  How many of them REALLY contribute to our happiness or to our health?  How many of these modern day ‘habits’ are really good for us?  How many of these modern day ‘habits’ would we keep if we really thought through the things we are doing?

So – my conversation (aka lecture) with Dempsey had the usual effect.  He made him switch off the drone coming from the drivers seat (my voice) and stare blankly out the window.  And it made me think that what I need in my life is not a training goal or a health goal or a food goal – what I need to do is revise a few of the habits I have developed.  I might need to lose a couple of the habits I have right now.  And I really do need to really establish a couple of new ones.  For me, one I need to establish is making sure that I eat lunch every day – too often I eat breakfast around 9am, then don’t eat again until after 7pm.  That’s bad.  I need a lunch ‘habit’.  I also have managed to get out of the groove with my weight training lately dropping from 4 sessions per week back to 2, 1 or NONE.  I need to re-establish that habit.

Talking to members, a common habit to establish might be getting to the gym at 6am every day, with a bag packed to head straight for work. Or a habit might be once each week (maybe on a Friday?) staying back 15-minutes after your session finishes to roll on a foam roller.  Or maybe you make Saturday from 12pm a ‘technology free’ time – no tv, no iphone, no technology…whatever the habit is that you want to establish.  Or maybe you just want to make sure you call your sister every week – I don’t know, there are heaps of things we all want to do (or want not to do) but cant seem to establish the habit.

How could you do this – establish a habit?  You write your list of habits – I wouldn’t advise you pick more than three (3) at a time) – and tick them off as you achieve them.  You can do this in your diary (and tick off each day as it is done), on a white board, anywhere you like really.  Then, at the end of the week/month/quarter, if you have hit a target of 80% compliance or whatever, reward yourself with a small (or large!) reward.  Maybe a dinner out, a new shirt to wear to the gym, a new set of boxing gloves, some progenex protein… J.  You get the idea!  If the idea of using a diary or white board doesn’t inspire you and you would prefer a ‘technical’ solution to create and track your new habits, there are good  solutions for both iPhones and Androids:

 

These apps are actually pretty good as they have little triggers to help hold yourself accountable. As I mentioned above, these tools support the ability to both create and BREAK habits – you can set it up either way.  Again, as examples you could track the habit of NOT watching TV on Wednesday nights OR track the habit of going to Round 1 each morning.  Or I go for a walk every lunchtime, and I DON’T buy a flat white + a muffin for morning tea.  I am sure you get the idea.

Having short/medium/long-term goals (I am going to lose 6kgs, I am going to run the City to Surf etc) are great but it is your daily habits that will be the things standing in your way.  A bit less time on Facebook, a bit more time in the gym, a bit less coffee, a bit more water…I am sure you all get the idea!

Good luck!

See you in the gym,

Michael.

p.s.  We will be TRIALLING a special rehab/pre-hab/myo-fascial release session at the gym NEXT SUNDAY – July 5th.  There will be a small charge for the session – $5 per participant, members only – and it will go for approximately 45minutes.  The session will go through the fundamentals of using stretching, foam rollers, power bands, massage balls etc to assist in recovery/preparation.  Looking at the program Eden has put together – I have to say I am impressed.  It is going to be a really good session…and there are a series of them ready to go with different focus points.  Should be a great addition to the services we offer if we can get it up and running.

There are obviously only limited numbers of rollers in the gym so these will be allocated on a first in/first serve basis – of course, if you have (and bring) your own foam roller you wont need to worry about that!

Gym Update #1 – New Foam Rolling solution is GO!        

Our amazing new BlackRoll (http://blackroll.com.au) foam rolling/rehab/pre-hab solution is in the gym and is GO!  As anyone who has tried out the new BlackRoll gear can attest, it is a real ‘step-up’ from the current equipment – there are different density rollers, mini rollers, massage balls, duo balls…it is an amazing solution and I couldn’t be happier with what we have been able to provide.

We have been working with the BlackRoll team since the Fitness Expo last year to put this on the floor (presentation rack, multiple options etc) and are the first gym in Perth that is offering this support to members.  I am pretty happy with that little stat as well (though my bank account doesn’t love it that’s for sure!).

Be good to yourself.  Use the rollers!  If you aren’t sure what to do, maybe check out the session running next SUNDAY (July 5th) on rolling, rehab and myo-fascial release…there will be a small charge for the session ($5) and it is available to members only – be in the gym at 11am if you want to participate…if you have your own roller/massage ball, bring them along!

Gym Update #2 – Exercise Motivation Study

One of our members – Melinda Nicola – is running a study at Murdoch University on exercise motivation…and would love some community participation.  The study offers you a unique opportunity to contribute to a study exploring people’s motivation to exercise.  The outcomes will help find ways to improve the exercise experience and contribute to the knowledge pool on exercise programming – specifically as it relates to encouraging participation.

To encourage participation, Melinda is offering anyone who completes both phase 1 (online survey) and phase 2 (20 minutes on a stationery bike followed by a simple questionnaire to be completed at Murdoch Uni) the chance to win one of two $50 Coles/Myer gift cards.

If you are interested, please contact Melinda via email on mindu@iinet.net.au or go straight to Part 1 – the online survey at https://www.surveymonkey.com/r/B7QMFQQ.

Gym Update #3 – Support for our City to Surf Team

One of our members (the amazing Mon Wright) is a great physio and her team at Life Ready are a major sponsor of the City to Surf.  When she saw that we are putting together a team for the event, she put together a great physio support offer for our running team.

We have already had a couple of runners talking about sore hip flexors – and I know my ITB’s are always a problem when I up the running – so this could be just the thing we all need to get us safely to the finish line.  Remember, it isn’t just about ‘doing the work’ – you need to make sure your body is fit and ready to do the work!  And this is (obviously) where Monica and her team comes it.  The details are as follows:

Life Ready Physio Bicton

1 Westbury Crescent, Bicton (Cnr Canning Hwy)

P: (08) 6313 4010

E: bicton@lifereadyphysio.com.au

W: www.lifereadyphysio.com.au/our-clinics/bicton

1 hour massage with a Remedial therapist $75 (usually $89)

Initial Physiotherapy consult $79 (usually $89)

Physio follow up $67 (usually $77)

Private health rebates apply to eligible policies for both Remedial massage and Physiotherapy. HICAPS claiming also available at the time of service.

We are Medibank and HCF members choice providers – members are able to claim up to 90% of the service through their fund.

Gym Update #4 – City to Surf Training          

More on the CTS – a big THANKS to everyone who has participated in Running Club so far.  I know the sessions aren’t exactly what most people would have predicted…but I just don’t believe that you need to jog around the streets in order to get ready to run 12kms (or even further than that but let’s not go there).  Our regime of sprint efforts on limited rest WILL get you ready for the CTS on August 30th – and in a little under 1-hour per week (as long as you keep up your fitness with your Boxing/Body Work classes a couple of times each week).  We are heading into week three (3) of the program next week and whilst it is an ‘escalating’ program it has not reached the stage where it is too late to join in…the more of us running together, the more fun we will all have (and more supported we will feel).

This coming weekend we will again be leaving Round 1 at 8am SHARP and the session plan will extend a little beyond 40minutes.  You will definitely be back at the gym in time for the 09:15am class if that is what you want to do.  No need to book – all you need to do is ‘show up’ at Round 1 at 8am this Saturday and we will be hitting the road (and park!).  Please note that the Running Club program is for Round 1 members only.

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #5 – June Challenge – ‘In the ZONE’ – Last Few Days

In the Zone is ‘nearly’ done.  There are only a couple of days left of ‘zone’ eating and to be truthful each of you who are on the program should (should) be almost beyond the point where you are weighing/measuring by now – you should have those quantities ‘down’ by now.

For those of you who are body scanning, we can try to squeeze you in before one of your classes this week – or else we can certainly get them down this weekend.

Gym Update #6 – Beach Bodies 3-month Program – Week 5 is go.

Week 5 starts tomorrow and we are effectively at the mid-way point of our linear progression.  Well done to everyone who has managed to complete all of the sessions to this point – I know a few people out there have been interrupted by injury and illness and to them all I can say is don’t stress.  If you miss a couple of days – don’t stress.  The days are missed, keep moving and follow the daily programming.  If you miss a week or more due to illness, again – don’t stress.  You have the programming – simply roll back to the start of the last week you fully completed and go again from there.

With the progressions, remember that if you have yet to hit a point where you have ‘truly’ failed then you really do need to keep pushing it hard.  I would have expected a couple of squat failures by this point (you are forced to fail forward onto the support racks) and maybe a bench press failure (cannot re-rack the bar) as well…remember that to get the results you need to push the effort level here.

As noted on Facebook last week, if you have any exercise questions, please ASK them rather than making ‘guesses’ when you get to the gym.  And if you can’t find the Round 1 YouTube demos, well – the link to our YouTube page can be found at the bottom of our internet homepage (www.round1fitness.com.au) together with our Facebook, Instagram, Twitter etc.

Remember to keep your training log UP-TO-DATE.  This means, update it EVERY SESSION.  We are in a linear phase at the moment and in order to progress you actually need to know EXACTLY (EXACTLY) what you did in the sessions previous…store the info IN GOOGLE DOCS and ON YOUR PHONE and reference/update it when you are training…don’t wait until two days later and try to remember.  Further, as of now I want you to SHARE that training log back with me so I can look at it whenever I like.  Right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

Footy Tipping Results for Round 13

Round 13 is over – the byes are over and we are all set for the home stretch.  A couple of ‘kinda’ upsets this week (Richmond over Sydney especially) but all up a pretty vanilla weekend.  Of course, I tipped Elie’s Saints to beat my Bulldogs which thankfully didn’t happen…but it did cost me a point in the tipping.  And the Bulldogs made the game excruciating to watch for supporters by refusing to do anything more than stand around for the last five minutes of the game.

Anyway, enough of my laments.  The winner was the impossible to identify ‘WOFTAM’ who was the only person in our contest to get them all correct.  I would celebrate the achievement a little more if I actually knew who it was.  On top of the leaderboard though remains the girls – Dani Elsum, Michelle Howley and Shelby Pickers.  Dani is a past winner of this contest and is remarkably consistent…

Dream Team Results for Round 13

Round 13 Dream Team was the last of the bye affected rounds – thank goodness.  It has been a complete nightmare for me and I just want to go back to the days when I am just upset with my team because it is no good – rather than because it is no good AND half of my players are missing.  My frustration reached extreme levels this week as I lost my match-up to Craig by a solitary point – 1587 to 1588.  Very, very unhappy.

My crying aside, good results this week posted by Travis (1643), Dale (1692), Ash (1714) and Andrew (1734).

Link of the week

Great article here on the Seattle Seahawks and their ‘Sleep is a Weapon’ training methodology.  I feel like I come back to this every few months but making sure you are getting enough ‘GOOD’ sleep is an important part of being healthy.  I know I am the last one to talk (up at 4:00am every day makes 8 hours a pretty darn difficult ask – particularly after finishing in the gym at 9pm some nights) but I can look after the ‘good’ part of it.  No ‘lights’ in the bedroom (yes, including digital clocks), having a ‘sleep plan’ (regular pattern of activity leading up to actually climbing into bed) really helps.  So when people say to me “I am not sure how you do it” the answer is that I eat good food and I make sure I sleep WELL!

http://www.fieldgulls.com/seahawks-analysis/2015/6/22/8825507/seahawks-nfl-sleep-pete-carroll