Plan to succeed, Life Plan, New Gym T-shirts October 19th, 2014

Hi and welcome to another week,

It was a funny training week for me last week.  It started with my right arm in a sling due to my shoulder dramas, and finished down in Margaret River…somehow a ‘normal’ gym week seemed to pass me by!  I took a kettlebell down south we me though and managed to do ‘a little bit’.  Not too much I have to say, but a little bit.  And I do feel better for it.  With my shoulder, I still participated in classes but – rather than punching – I chose to skip instead.  Fast punches = knees up skipping.  Knock-outs = Double skips.  Punching combinations = Multi-jumps.  And every weighted exercise (push press, push-ups, bench press, you name it!) ended up being some kind of squat variation.  The classes worked great this way – I was absolutely exhausted by the end – and all of the little tricks I have worked out to ‘slack off’ on the punching stations over the last few years were all taken away from me.  What can I say – if you want to change things up for a session, choose an alternative exercise to punching and stick with it throughout the class…you will be amazed at how hard you work.

I wanted to talk this week about getting ‘set-up’ to be successful.  I was really knocked off centre myself last week – with the kids back to school (drop off, pick up) and my shoulder dramas and my trip away, I just couldn’t seem to get a run at things.  And whilst I didn’t miss any training days – I very well could have.  And whilst I didn’t let my diet go, on one day I was up for more than 8-hours before I ate anything…not a good plan and not a good way to live.  So – here are my basic ‘rules’ to be successful with your training and diet.

1.  Are you training tomorrow?  If the answer is ‘YES’, do you have all of your stuff ready to go and packed (or at least in a big pile ready to grab)?  And this means shoes, socks, hand-wraps, water bottle…it means EVERYTHING.  Nothing worse than being ‘ready to go’ only to find out that those socks you ‘saw’ in the washing pile either weren’t yours or there was only one of them or whatever it might be and now you are running LATE!

2.  What are you eating for breakfast tomorrow?  Have you got it all sorted?  Does what you have organised include a decent serve of protein?  It getting it ready in the morning a pain?  Should you spend 5-minutes NOW chopping veggies (or whatever else you might need to do) to create a smooth road in the morning?

3.  If you are training tomorrow, are you preparing TODAY?  Can you spend 5-minutes rolling now to help loosen up that tight back or ITB that has been bugging you?  Do you even have a roller at home?  Maybe you should get one!

4.  So – breakfast is ready.  What exactly are you going to do for lunch?  Have you got everything prepped and ready?  If you are buying it, do you know what you will be getting?  Do you regularly give in to temptation / peer pressure at lunch time?  Maybe getting a lunch box ready will help you?

5.  With breakfast and lunch ready, do you need an emergency ‘fill me up’?  Maybe throwing a shaker and some protein in the same bag as your gym gear will be a good idea?  After all, if the afternoon cravings come (and it can happen, even when your lunch is PERFECT) it is good to have a quick snack option.

6.  OK.  Tomorrow has arrived and you are at the gym.  Well done.  Do you have time for a warm-up before the session?  When the bell rings, will you be ready to go?  If not, should you be doing the class or maybe doing something else instead?  Do you have a plan for what ‘something else’ looks like?  If you are doing the session anyway, can you quickly and safely get warm so that you can joint in?

7.  Along with the physical preparation (warm-up), is your brain ready to go?  Have you reminded yourself why you are at the gym?  Are you ready to put in a great effort…or are you listening to the little voice telling you ‘Just get to the end’?  Be warm – and be ready to put in a great effort.
8.  Everything has gone well to this point – it is now DINNER TIME!  Is everything you need in the house – or do you need to go to the shop?  Do you have time to cook properly – maybe you have to MAKE time (it wont take long).

9.  Dinner done – time to relax.  Start working through your checklist for tomorrow (gym gear, breakfast, lunch, shaker etc) and whilst you do that, jump back on that roller – or maybe grab a massage ball.

You can get a good result from your training if everything is not ‘perfect’.  But getting it all together is not THAT hard.  It just takes a bit of thought and a bit of planning.  Effort?  Well, I guess, but it is all stuff you are going to have to do anyway…but doing it a little bit ‘earlier’ than you HAVE to makes life so much easier…and the results so much BETTER!

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan 

Month 2 – week 4.

Well done to everyone who ‘had a go’ at last weeks ‘extra’ challenge – the static squat hold (Life Plan) and the overhead squat (w. two kettlebells) for the muscle plan folks.  If you didn’t have a try – please let me know ‘why not’?  The exercises themselves would have taken less than 10-minutes of time (in total)…so that couldn’t be it.  If it is just hesitation about trying something new or different, well…you guys just need to get over that!  If you didn’t complete the challenge in week 3, then please take the time in week 4 to complete the challenge and post a score on your respective Facebook group.

We are two (2) full-weeks from the next weigh-in.  Be focussed and clear on your plans for the next couple of weeks – don’t be the person standing on the scanner and ‘wishing’ that they had been a little more strict with their diet/thorough with their training.  You will get exactly the results that you deserve…not necessarily the ones you are hoping for.

Gym Update #2 – Gym Refurb Project

OK.  This week will be the time to push forward again with the move of the power racks over to the ‘old’ treadmill location firmly on the agenda.  I am really hoping to get this done in the next couple of days (one rack at a time)…once that step is ticked off, we will start working on the artificial turf!

Gym Update #3 – Starting Strength

As mentioned in last weeks blog, I have programmed a reboot of the ‘Starting Strength’ program to make it a bit more of a teaching session AND a workout rather than a pure ‘education’ session.  Why?  Well, the feedback has been that whilst it is great to ‘learn’ the sessions can get a bit boring…this will certainly change all of that.  To make it work though, the new program will be set up in 6-week blocks (3 sessions per week) and if you commit you will be committing to attending all 18 classes.

I have also programmed a 12-week ‘Comp Squad’ program for those people who have the starting strength part ‘nailed’ but still want to engage in some short duration/hi-intensity training.  Again, this would be an escalating program (3 times per week) that would be set up in 2x 6-week cycles…How will this differ from TANKS?  Well, for a start, TANKS (generally) has a much greater strength focus (there is a 1-rm or 3-rm focus 9-weeks out of 10!) and we rarely complete activities in TANKS on a ‘for time’ basis.  We work through the activities as a group and move on to the next phase as a group…

As with last week, please send me an email entitled ‘Starting Strength’ or ‘Comp Squad’ to info@round1fitness.com.au if you are interested in either session.  Times seem the most contentious issues right now…if you have thoughts, SHARE THEM!

Gym Update #4 – New gym shirts!

The new T’s arrived in the middle of last week – in blue and black.  The colors look great and they are available in all sizes.  Cost is pretty simple – $20 per shirt. These new ones have our ‘The Boxing Fitness Gym’ logo across the back.

What else?  Well the new backpacks have been shipped (apologies to those people who have been waiting) and the new gloves are well into the production process.  Looking forward to getting it all on the shelves!

Gym Update #5 – October Mini Challenge

There are two weeks left with the Perfect Pair ‘October’ challenge.  I managed to complete my third effort whilst down in Margaret River (despite all of the Facebook heckling over the weight of the kettlebell I used!) and I was pretty happy to just ‘Get it Done’.  It has been a great challenge – I love these ones where you need to finish a set number of classes AND a manageable number of extras.  The Perfect Pair takes about 10-minutes which is something almost everyone can squeeze in pre/post session.

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  The white board is up and ready to go – if you missed week 1, no matter.  Jump in on week 2.  I have been completing the workouts and it is a great little boost to your week!

Gym Update #6 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

Jump rope, hill runs…I have an equally ‘simple’ workout on the drawing board for TANKS in a couple of weeks.  Can’t wait!

https://www.youtube.com/watch?v=Ub5JaaN0cO8#t=145 

See you in the gym!

Michael.

Why have we changed the gym?? October Special, 4-Minute Mile October 12th, 2014

Hi and welcome to another week,

Just want to jump in straight away this week and mention our awesome October special – 10 sessions for $99.  This is nearly 25% off the normal 10-round pass price and 35% off the price of 10x casual sessions.  If you are trying to get a friend down to the gym, if you know someone looking for a bit of a pre-summer ‘purge’ or you are looking to make a bit more than a ‘1-session commitment’ but still aren’t ready for a membership, this might be a great option.  The special will be running for this week only (or until we sell 100 packages!)…get in fast if you want one.  The 10-round passes are valid for up to SIX MONTHS.

So.  Before I start on my piece, I just want you to ask yourself a question.  Why do you think we have spent a small (well, medium sized!) fortune updating the gym/adding new equipment?  What do you think we are hoping to get out of it??  Have a really good think about this for 30-seconds or so before reading on if you will – and if you are inspired to jot down a couple of notes, I would love for you to share them with me.  But in order for me to answer the question I have to tell a story.

Back when Round 1 opened in 2010, we had eight barbells in TOTAL (actually, we had some barbells in the weights area but let’s focus on barbells available for classes for the moment).  We had 4x 10kg barbells and 4x 15kg barbells – and used to try and split the groups up so that there were 4-boys and 4-girls in each…bad luck if you were a girl who wanted to lift heavier I guess!  We had some 1kg, 2kg and 3kg handweights – none of the 8’s and 10’s.  We did not have a single kettlebell.  There were no power-racks, no dead-balls, no wall balls, no medicine balls, no sand-bags, no sleds…there wasn’t much of anything really.  Some bags, some spin bikes and two treadmills.

Now – I don’t want to dismiss what we had back then – there was certainly more than enough equipment to get everyone moving forward in terms of their strength and fitness…but if the ‘biggest’ barbell the strongest person in the gym could lift was 15kg, well – let’s just be polite and say that our overall potential as a gym community was being limited a little bit by the equipment available.  But more to the point, it was limited because our aspirations were limited – everything we could relate too/aspire too was on a limited scale.

I have included a video in the ‘Link of the Week’ section which documents the progression of the 1- mile world record from the time Bannister broke the 4-minute ‘barrier’ up until today.  But what is interesting is that before Bannister cracked through the mark, the record had barely budged for 10 years.  Nurmi ran 4:10 in the Olympics back in 1924 – in 1944 it had come down as far as 4:01 (about 1-second every 2 years)…but when it got to 4:01 no-one could break through that 4-minute ‘barrier’ (only 1-second faster) until Bannister finally did it in 1954.  In other words, the record marched steadily downwards for 20-odd years – then stagnated for 10 years – then, as soon as the 4-minute mark was broken, it happily resumed its descent once more.  In fact, within months of Bannister breaking the record, it was down in the 3:57’s and the record continued to drop – by approximately 1 second every 2 years just like it had BEFORE that imaginary 4-minute barrier got in the way.

We have changed the gym because we want to provide everyone with a way to break through their own 4-minute barrier.  It gives us access to more room.  It should (well, it will when I get my act together) allow us to better structure our circuits so that it is easier/quicker for everyone to grab the barbells/kettlebells that they need.  It gives us easier access to chin-up bars and Olympic rings – and in different areas of the gym.  It is going to make it a lot easier to set up ‘multi-mode’ stations where we can intermix kettlebells, barbells, rings, wall-balls and bodyweight exercises.  And importantly it gives us a clear growth strategy in terms of adding additional barbells and bumper plates which will give everyone better access to the tools that will help them get fitter and stronger.  There will be no restrictions on the progress people can make – seeing people lifting heavier weights will become more common during classes, which will in turn enable more people to become stronger under the ‘If they can do it then so can I’ rule.

Basically, we have changed the gym to remove barriers to progress.  The new facilities (and we are not done yet!!) will allow people to more easily ‘move up’ it with the weights they use and with the complexity of the exercises they do.  This in turn will set a great example for those people around them – who, once they see what is possible will push their own limits even further.   The new equipment is not there to be intimidating.  It is not there to ‘make’ you do things you don’t feel comfortable with.  It is not there so we can make you do exercises you don’t know how to do properly but with really heavy weights…none of that is the plan.  It is there to provide you with a path-way for improvement – to provide you with a path-way through which you can see yourself become a stronger and healthier you.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan

Month 2 – week 3…and all is well!  This is a 5-week month so we are not quite half-way through the current set of work-outs/food restrictions.  Please remain focussed on the long-term and don’t make any short-term decisions now that will compromise your results come ‘scan in’ day.  Stick TIGHTLY to the food rules and don’t miss sessions.  Have a plan to train and a backup plan to do any sessions you might miss.  And get your barbell circuit done…you will be the one disappointed come ‘scan-in’ day if your results aren’t what you are looking for.

Muscle plan people – at this point you need to switch over from Standard Workout 1 (SW1) to Standard Workout 2 (SW2).  You will follow this until the challenge is over.  Please remember to record your progress on the new recording sheet and look after it – you will be writing on it for the next 7 weeks!

Gym Update #2 – Gym Refurb Project

It was great to make a bit more progress during the week with the new rubber and additional (wall mounted) racks being installed.  We still have a few more racks to go in, as well as moving the power racks, installing edging for the rubber floor, installing all of the wall ball targets etc – but in terms of ‘real’ progress I would like to think this week was a ‘big’ week.  Anyway, I have written enough about the refurb in the opening piece so I will leave it there for now – just want to say it is exciting and that I appreciate everyone’s patience as we make the changes…more updates as the progress happens!

Gym Update #3 – Starting Strength

I have almost finished the programming for a reboot of the ‘Starting Strength’ program.  The program is a 6-week fixed program (3 sessions per week) where each session includes 15-minutes of technique training PLUS 15-30minutes of ‘effort’.  The ‘effort’ components comprise simple movements (Pull-ups or Fence Pulls, pushups, squats (Body Weight only), situps) as well as a very basic running program (generally about 5-10minutes but not more than 200m at one time)).

The ‘effort’ portion increases from session-to-session, week-to-week.  In other words, the load steadily increases from one session to the next to the point where you are in great position to join in with a TANKS class (for example) when the 6-weeks is over.  For example, Week 2, session 2 would consist of a review/overview of DEADLIFTS followed by Four (4) Rounds – No Time Limit. 5x Pull-ups/Fence Pulls, 10x Pushups, 15x Walking Lunges, 20x Situps.  Finish with HBR+ (Number 12) Farmers Carry and a 90 seconds Bridge.  Week 5 Day 3 would consist of a a review/overview of Barbell Rows followed by FIVE (5) Rounds – FOR TIME! of  5x Pull-ups/Fence Pulls, 10x Pushups, 15x Squats, 20x Situps.  Finish with4x FLAT OUT Half-Bin Runs – each run starts on the 2 minute mark. Finally a 2:30 bridge.

I will provide some more details on the program over the next couple of weeks.  If you think you might be interested in the 6-week ‘starting strength’ program, please send me an email entitled ‘Starting Strength’ to info@round1fitness.com.au.  I think this program would be amazing for anyone who really wants to ‘get in shape’ fast – and if you were committed and just didn’t miss a session you would be amazed at what you could accomplish in a quick time.

Gym Update #4 – Quick Wraps and new gym shirts!

The new Quick Wraps are in the gym and available in four (4) sizes – XL, L, M and S – and 3 colors (Red, Black and Pink).  They are a great product which has been too long coming (because of me really) and hopefully they fit the bill for people who want the protection hand wraps offer without the hassle of having to wrap your hands.  These quick wraps offer good support and I am really happy with the way they have turned out.

Our next order of t-shirts will be in the gym in the next few days – similar to the existing design but in blue or black rather than red/white.  The samples look cool – here’s hoping the ‘real thing’ is even better.  These will be $20 – same price as the existing t’s.

Gym Update #5 – October Mini Challenge

Congratulations to everyone who is keeping up the pace with the October mini-challenge.  I know I have been loving it – I am a little concerned my shoulder injury could knock me out of contention to finish (3 this week could be a push!) but only time will tell.  For anyone who hasn’t gotten involved (just jump in this week if you are keen), the challenge is based on the ‘Perfect Pair’ workout.

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  The white board is up and ready to go – if you missed week 1, no matter.  Jump in on week 2.  I have been completing the workouts and it is a great little boost to your week!

Gym Update #6 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

From the opening section – progression of the mile world record:  https://www.youtube.com/watch?v=4VsTU5Z-ays

See you in the gym!

Michael.

Listen – Try – Practise, Refurb Project Update, New Shirts, Skipping Video October 5th, 2014

Hi and welcome to another week,

Great classes last week.  I was really pleased with the way the new Body Work classes went (though I certainly enjoyed session ‘D’ more than session ‘A) and whilst it has been a bit frustrating not being able to program mini-sleds, bear crawls or even skipping pending the gym refurb changes, the extra body weight exercises (and even the split jumps) have been a nice change.  What’s coming this week?  Hindu and half-hindu pushups, some coils, power ropes are out (hooray!) and a bit of fun on the rings!  The class plans are a little ‘compromised’ at the moment (they were written assuming the new flooring was in/power racks had moved) but I am pretty confident that despite the ‘on the fly’ modifications we have a good collection of sessions for you all.

I have been doing a heap of review of things at the gym in the past couple of weeks – primary amongst them trying to find a way to ‘reboot’ starting strength to broaden its appeal and create a more ‘valuable’ experience for everyone.  At the moment it is ALL technique and I want to create a session that keeps that element but also adds a more ‘applicable’ workout to each session.  Why?  Well, one thing that both the Life Plan and Muscle Plan are showing me is that there is a great number of people who train at R1 who are really eager to become stronger and more physically resilient – but at the same time they are a tad nervous to give things a go.  Further – despite running Starting Strength for more than 18months now, and putting up a number of ‘How To’ videos on our YouTube channel – many people are still unclear/uncertain of how to get started (even simple stuff like “face the rack” when you are using the power racks let alone ‘how to deadlift’).  Now – setting Starting Strength aside for a moment – when I think back to all of my coaching experience (in the gym and at footy) the people who progress the most quickly/perform the most consistently have THREE characteristics in common.

Firstly, they have a real willingness to listen to their coaches.  They show they want to be better not by saying “I know” (after all, if you knew you would be doing it ‘right’ and wouldn’t be receiving instruction!) but rather by asking questions to identify exactly what they should be doing.  ‘More like this?’/’Do you mean iike this?’  A lot of time when you are doing something right you can sense it through what you feel rather than by what you see.  With a football – you can be blindfolded and ‘know’ it has gone straight/spun correctly by the way it feels when it hits your foot.  It is the same thing with a punch when it hits the bag – or a squat as you drive through your heels back to a standing position.  You don’t need to see it (though it can help) but you do need to concentrate on the way your body feels when you are doing the movement to ensure you have done it correctly.  The best progress is made when things are done properly – and things are done properly when you listen the coach and apply the feedback.

Secondly, being prepared to TRY – to just have a go – is a key attribute for people who achieve success.  When the coach asks you to do something, they have a fair idea of whether or not you are physically able to complete the task.  But they also know something else – if you don’t just ‘get started’ and realise yourself that nothing ‘bad’ will happen, then you will never be able to progress.  There is nothing more gratifying as a coach than providing some feedback and watching someone really ‘have a go’ at doing it correctly – whether they are perfect or not is hardly the point.  Taking the previous point (listen) into consideration, you can’t listen to the coaches unless they can give you some instruction – and it is hard for them to help you if you haven’t first TRIED to do the movement.  Pay attention at the start of the class when the demo’s are done.  If you aren’t certain of what you have been asked to do – ASK A QUESTION – after all, if you aren’t sure, other people are probably in the same boat and once the session starts it will be a lot harder to get the question answered.  Focus hard – as you start the exercise, think back to the demonstrations and apply the key elements to your effort – and remember the names of the exercises so you can repeat them in the future.

Thirdly, people who succeed don’t just train, they also practice.  I know that this sounds completely stupid – after all, isn’t training the same as practising?  But if you think about your school days, the most successful students didn’t just do their home-work (training), they also studied (practised) the class-room material.  From a sporting sense, you always read about the ‘work ethic’ of top athletes – how they always come in on their days off, rehearsing their skills, doing a little bit extra.  I guess from the perspective of coaching, training is completing the assigned tasks of the day – practise is taking the time outside of that to work on your weaknesses and further build on your strengths.  What does this look like in the gym?  It might be as simple as doing some mobility before a class so that when the bell rings, you are completely ready to go.  That’s right – ‘practise’ doesn’t need to take hours – it might just mean spending an extra 5 minutes.

What else can ‘practise’ look like?  Well, maybe you KNOW you are struggling with your squats, so for you practise looks like spending some time doing squat progressions.  Or – you might be really good at squats but because you want to STAY good at them you still spend 5-minutes practising them before the class starts. This applies to everyone who ‘hates it’ when pull-ups are scheduled because you “can’t do them”, for everyone who “can’t” hit the speedball. There is a 7m pull-up bar in the gym, there are 10 speedballs hanging up…when you are waiting around before the class, have a go at doing a couple of pullups, have a go at hitting the speedball, have a PRACTISE at something – and if you do that every single time you are in the gym (if you practice as well as train), you will be amazed at how much you improve.  And before you know it, you will be successfully doing the exercise you were struggling with – and you WILL feel a huge sense of achievement.  And you will deserve it!

Of course – when you first start you will make progress no matter what – just the mere fact of showing up and rolling through the circuit will be enough to trigger improvement.  But if you want to keep getting ‘better’ as time moves on, it really is simple.  Listen to what you are being asked to do.  Have a really go at doing it.  If you are struggling with something, don’t wait till it is programmed again and then complain that you can’t – practice.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Underway

We are about to start our second week of month two (2) – hopefully you have (quickly) adapted to the additional diet restrictions and have planned out your ‘Free Eating’ (aka cheat) days for the month ahead.  The reason you should plan your ‘free eating’ days is simple – if you are going to ‘cheat’, make it for something you REALLY want, make it for a celebration that means something to you.  I am saying this because whilst ‘ad hoc’ pizza nights and ‘friends dropping in’ are always a lot of fun at the time, remember that you have a goal you are chasing – and remember, giving in to Pizza on Tuesday night means no celebrating at your friends wedding/21st/40th whatever coming up this weekend.  You have two cheat days for the month – plan them out and use them wisely – and get the best results possible.

Muscle plan people – your workout this week is your first ‘WAVES’ session.  You will need to have your 1RM for Squats and Bench Press this week.  It is a German Volume Training plan (10 sets, 10 reps, strict 1-minute rest) so please be sure to allow yourself enough time to finish all your reps…allow 70minutes for the session please.

Gym Update #2 – Gym Refurb Project

Well, everything came to a shuddering halt last week.  The new stereo and tv’s are super awesome – but without the new floor we can’t move the power racks/reclaim the ‘middle’ of our gym.  Which is obviously important!  Our new plan is also based around Wednesday (this Wednesday, October 8th) so here’s hoping we can get back on track.  At this stage, expect a few interruptions throughout the day on Wednesday but classes will run as per the schedule.

Gym Update #3 – Quick Wraps and new gym shirts!

The new Quick Wraps are in the gym and available in four (4) sizes – XL, L, M and S – and 3 colors (Red, Black and Pink).  They are a great product which has been too long coming (because of me really) and hopefully they fit the bill for people who want the protection hand wraps offer without the hassle of having to wrap your hands.  These quick wraps offer good support and I am really happy with the way they have turned out.

Our next order of t-shirts will be in the gym in the next few days – similar to the existing design but in blue or black rather than red/white.  The samples look cool – here’s hoping the ‘real thing’ is even better.  These will be $20 – same price as the existing t’s.

Gym Update #4 – October Mini Challenge

If you missed week 1, just write your name on the board and get started from week two.  The little challenge circuit takes around 15 minutes to complete…just get started.  It is a great little workout that will really help you be ready for the beach weather that is just around the corner.  What does it involve? One VERY simple circuit (based on the ‘Perfect Pair’ workout)!

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  The white board is up and ready to go – if you missed week 1, no matter.  Jump in on week 2.  I have been completing the workouts and it is a great little boost to your week!

Gym Update #5 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

A bit of a skipping video with ‘slow motion’ footwork showing you how to do the different styles that are demonstrated:

https://www.youtube.com/watch?v=K-CmdHxYlp0

Lot’s of fun – especially with a speed rope.

See you in the gym!

Michael.

You have to BELIEVE, Muscle Challenge/Life Plan Update, Jackie Perez Interview September 29th, 2014

Hi and welcome to another week,

Wow – how hard was that Friday Boxing session?  I know I spoke about integrating some task focussed activities ‘late in the week’, but after all of the overhead squats during one minute rounds copping the goblet squats ‘every minute on the minute’ was a tough pill to swallow!  I can only benefit right?  Right?  All up, I was very happy with the week of sessions that we put together, particularly given the challenges we have been facing due to the gym refurbishment – right at the moment there just isn’t as much room to ‘do’ anything (but we will be back to normal soon!).

Before I ‘blog away’, a quick comment about the refurb.  We now have all of the treadmills relocated (a tricky job due to their power requirements – thanks to Tony Vinci here) and a new audio visual system in place.  The new screens look amazing in front of the treadmills, the new sound-system is terrific…really happy with the result.  Thanks very much to Dom Risucci from SAVISYSTEMS for helping out with the reconfiguration and install project.  The next steps will commence on Wednesday this week – we will install the new rubber floor along the northern wall AND the new rigs along the same wall.  Again, there might be some interruptions to normal proceedings whilst the install is going ahead but we haven’t missed a class yet and Wednesday wont be the day we do!  Besides, when we are done it is going to be amazing.

Long weekend this week – and then school holidays.  I hope everyone has the chance for some time-out with their friends/families as well as a chance for some reflection.  I know for me – having done a heap of scans for the Life/Muscle planners recently, the one thing that continues to surprise me is the great results people are able to achieve (in just one month) even after being regular gym goers for 12-months (or a lot longer in some cases).  It is amazing that you can attend the gym 3 or 4 times a week for more than a year and seemingly not make any progress, yet once they have a sheet to fill in – once they really commit to training consistently AND laying off the bread, sugar and beer for 30 days – can drop 5kgs of fat (one person dropped 12kgs!) or gain more than 1kg of muscle (3.6kgs was the best so far) in a month.  I can’t really explain it apart from to say that it comes down to what you are hoping to achieve (your goals) crossing paths with what you are willing to accept from yourself.

When I think about this – and it is easy to tie it in to a million sporting analogies – but it is truly remarkable how in most sporting competitions around the world the same teams are up the top and down the bottom every year.  I hate comments like ‘accepting mediocrity’ etc, but there is some truth in it – some people/organisations just have higher aspirations/expectations of themselves than others.  When presented with a challenge, some people think ‘Why NOT?’ whereas others take a ‘Not me – I couldn’t do that’ point of view.  Some people are just determined to get to the finish and decide that if someone else can do it, then they can as well.  Or more to the point, they figure that if anyone can do it, they can!

In a lot of ways, it is about making sure that your ‘big’ goals are really ‘BIG’ enough.  I keep talking to the muscle plan people, telling them that if you aren’t a little bit concerned about being physically able to lift the weight for the ‘full number’ of reps, then it is too light.  When you start that last set, you should really be thinking to yourself ‘This is going to take my absolute BEST effort – 1, 2, 3 – GO’.  The same applies to the rest of us doing the boxing classes – when you jump on the spin bike, you should be pushing to go as far and as fast as you can before the bell goes – not just ‘enduring’ the round.  You should be trying to get through TWO sets of the kettlebell circuit (obviously an example!), not one – and using a weight that will challenge your ability to do it – you shouldn’t be doing the minimum number of reps you can in order to not attract the attention of the trainer.

It is important to have a ‘base level’ target of just ‘getting to the gym three times each week’ – and for the first few months or so that you are at the gym, that very act of ‘showing up’ will be all you need in order to make forward progress.  And – in those times when life gets in the way, that ‘just get there’ target will make sure you at least ‘hold on’ in terms of your fitness level, weight, whatever.  But you really do need to have a ‘BIG’ target – one that represents a bit more than ‘a routine’ – as just continuing to do the ‘same thing’ over and over, week after week will not lead to progress.  If you don’t keep ‘pushing it’, don’t keep striving for a little bit more, then you wont keep moving forward.

Remember, there are always going to be times when just ‘getting there’ is more than enough.  But for the rest of the time, you need to have a bigger target in mind if you want to really make progress.  We have had people make enormous changes to their weight and their strength in just one month – it has come from making a real commitment to their diet and their training…those great results have really inspired them to ‘keep going’ and put them in a great position to further improve over the next 30-days.  You can do that too – we all can – but first off you have to believe you can do it, and once you have crossed that bridge, you need to put your head down and really challenge yourself each time you come to Round 1.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Underway

We have had our first measuring ‘cycle’ for the Life and Muscle plans – and as always, we have seen some simply amazing results (Fat losses of 10kg+, Muscle gains in excess of 3kgs) as well as some disappointments.  I have asked a few people to bring in their food diaries to try and help diagnose what might be going on – for those of you on the Life Plan, remember, the email on the zone diet and food quantity calculations in the middle of last week can be of real assistance if you haven’t got the results you are chasing.  Food choices are the first challenge – food quantities are the second challenge – food ‘timing’ is the final challenge.  Our Life Plan is targeted primarily at food choices – the zone will help you with quantities and timings.

For those people on the Muscle Plan, you should have your new workout booklet by now – please note that you continue doing Standard Workout 1 this week (Week 5) and next week (Week 6) before moving on to Standard Workout 2 in week 7.  The workout of the week will continue to change from week to week with this week being a 5-3-1 style session.  Remember, you MUST complete a Body Work / TANKS session in addition to the workout of the week and the standard workout each week.

Gym Update #2 – Gym Refurb Project

I mentioned this briefly in the opening, but again it is so great to have the upgraded tv/stereo system in place.  The ‘dead spot’ (out where the treadmills now reside) is now filled with sound (and screens!), the office and gym area now have access to a ‘proper’ stereo solution with internal speakers – and everything is managed from a central hub.

We are no more than a month away from finishing everything up – the gym will be a real showcase by the time we have finished and whilst I hope everyone has always been proud to train at Round 1, the upgrades to the facilities really will really make our gym the equal of anything around.

Gym Update #3 – Quick Wraps           

The new Quick Wraps are in the gym and available in four (4) sizes – XL, L, M and S – and 3 colors (Red, Black and Pink).  They are a great product which has been too long coming (because of me really) and hopefully they fit the bill for people who want the protection hand wraps offer without the hassle of having to wrap your hands.  These quick wraps offer good support and I am really happy with the way they have turned out.

Gym Update #4 – October Mini Challenge

I know – the Life Plan is going.  I know – the Muscle Plan is going.  But if you aren’t DOING them and you are interested in really lifting the bar as we head towards summer, you might be interested in trying our October Kettlebell Mini-Challenge.  This is based on the ‘Perfect Pair’ challenge and is to be completed THREE Days each week in October, starting from Wednesday October 1st.  What is involved?  One VERY simple workout!

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  I will be setting the white board up ready to record names as we move closer to the kick-off time!

 Gym Update #5 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

I linked to the audio version of this on Facebook a couple of weeks ago – I really (really) would encourage everyone to take the time for a look/listen – it will really help you understand how hard it is for EVERYONE to get/remain in shape and how even the fittest/strongest people around still struggle with their diet and their own body image:  https://www.youtube.com/watch?v=7-yubnJVXWU

See you in the gym!

Michael.

Confidence is about ACTIONS, Gym Refurb Progress September 21st, 2014

Hi and welcome to another week,

Some great classes last week – sorry about all of those walking lunges but it was ‘time’.  At least Friday’s session offered a little bit of respite (from lunges in any case!), but I imagine anyone who got through Boxing sessions 3 or 4 times between Monday and Thursday would have just a little bit of soreness in their legs.  The week ahead looks quite a bit different – there are a heap of challenging body weight circuits on the schedule, we have a fun new squat drill to try out as well as a ‘task’ based session.  We do quite a bit of task focussed drills in Tanks and Body Work but haven’t done it much in Boxing…this week will be the time that we give it a go and I hope everyone gets some benefit from it!

With the Muscle Plan underway there has been a bit of a ‘magnification’ of something that has been happening in the gym for a long (long) time – people who want to do something (in this case, build some muscle), but become so completely frozen by their doubts that all they do is ask questions about it.  It is almost as if they are afraid to do the very thing that is standing between their current selves and the goals that they are trying to achieve.  Basically, they want to make some changes in their lives (food, training, etc) but are somewhat suspicious of the processes those changes involve – and rather than ‘just doing it’, they decide instead to ask a LOT of questions, read a lot of books/websites but in terms of action, the really just maintain the status quo.

I guess this is a pretty common phenomenon – all of us have a friend (or three) who have been complaining about how much they hate their job for as long as we can remember, yet we know (and I suspect that they know as well) that they are NEVER going to leave it no matter how ‘terrible’ it is.  The safety of their current role is preferable to the uncertainty of what else might be on offer.  I could say the same thing about people who wander into Round 1 wanting to ‘lose weight and tone up’ but don’t want to commit to coming to an actual class, or others who come to the gym regularly and exercise hard, but can’t reach their ‘lose weight/tone-up’ goals because they can’t/won’t seem to make changes to their diet etc.

The problem is – whether it is food changes, training changes, relationship changes, work changes or anything else changes that in order to make the change, you have first got to move.  And in order to ‘MOVE’, you have to be clear about what the move will look like AND be confident that you have the capability to execute it.  This confidence often only comes from ‘DOING’ of course (confidence is an ACTION – it isn’t a ‘FEELING’) and when you are unsure of yourself you are reluctant to try something new/different in case ‘someone’ sees you and you aren’t executing the task ‘perfectly’.  (As if anyone else is!).

The reason I did the food/diet presentation as part of the Life Plan kick-off was to try and help people struggling with this very issue – it was intended to provide everyone with some CLARITY around HOW to manage your diet without bread, without added sweeteners etc.  My hope was that this would give everyone enough CONFIDENCE that they knew how to do it which would enable them to move forward.  I wanted to try and avoid the “I just don’t know how to shop this way, I just don’t know how to cook this way” sentiment that has plagued the last couple of challenges.  The YouTube videos we have been putting up for the Muscle Plan have the same intention – provide you with the clarity on what actions you need to take so you can just give it a go.  Unfortunately though – as some of you might recall – even walking through the front doors of Round 1 (or any other gym) was once enough to cause a stress reaction.  Now you have been training at R1 for a while, ‘breaking out’ of your existing training pattern to do something new – even once a week – is not easy…but the only way to do it is to just have a try.  Once you give it a go (and this is true of things like Body Work, TANKS, No Rules and even Boxing for those people who have been doing Beginners for an extended period of time) and find you are ‘OK’ at the end of it, you will have developed the confidence to try it again.  It is just taking that very first step that is the hardest thing.

The point is I guess that if you want to make a change, you must start not by talking but by doing.  Not by reading but by moving.  No matter how slowly you move, the important thing is that you just get started.  Now, you might find that you pick up speed in some spots but slow down in others – and that is ok – as long as you just keep putting one step in front of the other you will eventually get to the ‘next step’.  Progress might not always be steady – and you might never get to the final destination you had imagined – but as long as you are still making forward progress, isn’t that what matters?

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Underway

The Life Plan and Muscle Plan are now three weeks in – and it is time to get ready to get measured up!  If you come in to the gym on either Thursday or Friday night (from 4:30pm until 7pm) we will do your Body Scan – otherwise Sunday morning is the time (8:30am – 11:30am).  At this stage only two people have mentioned wanting to have another food discussion with an extended q+a so that wont be proceeding.  The new Life Plan worksheets/Muscle Plan booklets will be available in the gym from FRIDAY.

Please stick tight to the rules of the challenge – and do the work-outs properly.  You guys doing the muscle plan really need to push HARD through the assigned workouts in order to make the progress you are after.  Any time you are able to ‘comfortably’ complete the assigned reps, the weight is TOO LIGHT.  And if it is too light, you are not going to make the progress you are chasing.  That last rep should be a bit of a battle – you should have a little bit of doubt in your mind as to whether you can actually complete the rep…it should make you uncomfortable, it should make you feel like you might have bitten off just a little bit too much.

I have directed all of that to the Muscle Plan crew, but there is something in there for Life Planners as well.  There is a big difference between attending three classes and really having a go three times each week in the gym.  Make sure you understand the difference AND that you are on the right side of that equation.

Gym Update #2 – Gym Refurb Project

OK – the treadmills have been moved and I know it isn’t awesome running along looking at a wall.  A new Audio Visual solution will be installed in the next week (scheduled for Thursday) – stereo upgrades (office, gym and weights room) and TV upgrades in the gym – including 4-new 58” screens on the wall in front of the treadmills.

The next phase will involve installing a rubber floor in the area cleared by the move of the treadmills – as soon as the flooring arrives, we will be on with that.  There has been a bit of a delay in the arrival of the flooring – it was expected on the 19th (last Friday) yet now looks like we will be lucky to get it before the end of September…unfortunately until that brick ‘falls’ we cant proceed with the rest of the project.

Gym Update #3 – New Gear has arrived

Those with keen eyes will have seen a couple of new Concept II rowers kicking around the gym.  Hopefully, I will get my act together and draft these into action in the next couple of days.  Also on the way are a whole pile of ‘quick wraps’ – effectively inner gloves combined with a wrist wrap.  I know I have been a bit dismissive of these in the past (I just don’t think they provide the same level of support as ‘proper’ hand wraps) but as heaps of people ignore my advice and get them anyway, I figure we may as well have them ‘on hand’.  They will sell for $15 per pair.

Gym Update #4 – October Mini Challenge

I know – the Life Plan is going.  I know – the Muscle Plan is going.  But if you aren’t DOING them and you are interested in really lifting the bar as we head towards summer, you might be interested in trying our October Kettlebell Mini-Challenge.  This is based on the ‘Perfect Pair’ challenge and is to be completed THREE Days each week in October, starting from Wednesday October 1st.  What is involved?  One VERY simple workout!

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.

To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!

That’s it.  Simple as!  3 times each week.  Ready for summer!  I will be setting the white board up ready to record names as we move closer to the kick-off time!

 Gym Update #5 – Join PERKVILLE.  Join NOW!!!

Perkville is awesome.  It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter.  You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!

Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.

Free stuff at the gym just for turning up?  Sounds alright to me!

Link of the week

10 Healthy Eating Habits:

http://www.blitzmag.net/training/fitness-strength/382-10-healthy-eating-habits

See you in the gym!

Michael.