‘…just keep going…’, August Challenge, Food Matters August 21st, 2016

Hi and welcome to another week,

Cheers again for the big numbers in our classes this week.  I had a long time member ask me about my constant “big numbers” comment last week suggesting that I might say that even if no-one showed up for the sessions just to try and generate a bit of excitement and enthusiasm.  Whilst not wanting to confirm or deny that statement, I am quite happy to say that we DO actually track this stuff – and so far in August 2016 we have averaged 194.50 people per day ‘checking in’ to the gym…whereas in August 2015 we had 155.55 people per day in the gym.  I know that when you run a line across our ten (10) sessions per day (yes, I know some days there are 12 sessions but on Sunday for example there are only 4 so saying there are 10x classes per day is ‘good enough’) that the extra 40 people translates to an extra four people per class…but that all adds up.  All in all, so far this month (August 2016) has had our second highest daily attendance of any month since we opened the gym – 2nd only to February this year.  I know that I for one am super happy with the efforts we have been undertaking over the past couple of months to really ‘drive up’ the level of ‘ENERGY’ in the session (have a read of this blog if you want a refresher on what I am talking about) and I am hoping that it is these efforts that really have everyone switched on and keen to get into the gym!

As always I am sitting in my home office on Sunday night trying to figure out what to write about.  This is proving doubly hard today – probably because I have just had the laziest day I can pretty much ever remember…slept in, lazy breakfast, laid on the couch all day.  I did head out for a bit of a walk for Dempsey’s football wind-up/presentation day, but that is pretty much it.  I have played my guitar, watched some football and made a few too many pots of coffee!  Not sure why the day has turned out this way – I am blaming the weather! – but I am trying to justify it too myself by saying that everyone needs a ‘break’ occasionally…the little voice in my head is saying that I may have taken that a little far today though and that maybe doing a ‘little bit’ of exercise and a ‘little bit’ of work certainly wouldn’t have hurt (and in the case of the ‘work’ even a little bit would make for a less stressful Monday/working week!).

So trying to come up with ideas I have decided to write about one of the books I read recently.  A few people know that I try (yep, I’ll take the penalty for using one of the forbidden words!) to do about 20 minutes of reading before I turn the light off at night.  I try to read something ‘good’ under the theory that ‘You will be the same person in five years as you are today except for the people you meet and the books you read.’  So I try to read stuff that will make me a better, more interesting person…whether or not that is working is totally up for debate.

Anyway, an interesting book I read recently was by Phil Knight and is called ‘Shoe Dog:  A Memoir by the Creator of Nike’ and I would really recommend it to anyone interested in reading a story of David vs Goliath and a group of guys (and girls) who overcame some pretty monumental odds to create a massive global company.  It is an interesting and compelling story and I am sure if you take the time to read it you will love it – but I am here to try and give everyone something to think about not to try and add to Phil Knight’s multi-million dollar personal wealth by generating book sales…so here goes.

In the first chapter of his book (towards the end of the chapter he calls ‘DAWN’) he makes the following statement:  “…just keep going.  Don’t even think about stopping until you get there, and don’t give much thought to where ‘there’ is.  Whatever comes, just don’t stop.”

Now, I do my reading on a Kindle these days and one feature it has it to show the number of times other readers may have highlighted, saved or underlined a certain passage or sentence.  In the book, there are lots (and lots) of stuff that lots (and lots) of people have underlined, but no-one seems to have underlined the passage I just quoted to you.  Maybe I just see things differently but to me it is just the best advice in the book and probably the best bit of advice that any of us can get (or give to ourselves) when it comes to anything in our lives that is meaningful and worthwhile.  And of course, when it comes to your training, your diet and achieving any goals you might have related to those aspects of your life, it is just the most important piece of information you can ever tell yourself – “Just.  Don’t.  Stop.”

If you want to be a bit fitter, a bit thinner or look a bit better this summer when you are down the beach with your shirt off, it is all within your control – and the key element is to just keep on going.  I always find it so amazing when I talk to people at the gym who complete things like the ’28-days Later’ challenge and lose 5kgs inside a month by exercising 4x per week, cutting out sugar, sweeteners, bread and pasta and limiting alcohol who 6-months later tell me that they have ‘found’ every one of those lost kilos!  The key to ongoing success is to take Phil’s advice and just keep forging forward…after all, you have NEVER crossed the finish line (as he says, don’t worry too much about where the finish line might be!), just be consistent in your habits and keep doing things ‘right’ and amazing outcomes are headed your way!

That’s it.  This blog felt more like a sermon than a blog so apologies for that…I just thought there was a little bit of ‘gold’ in what was a pretty simple statement from Phil Knight and wanted to share!

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge – Week 3 DOWN!

‘Summer Bodies are made in Winter’ and the August Challenge is now Three (3) -weeks down.

So – I have come to the realisation that this is an amazingly cool challenge.  The variety on offer with the extras is absolutely awesome and I have plans to integrate some of those little mini-workouts into our boxing classes once it is all over.  I have to say, the whole ‘get some calories, do some strength activities, get some more calories’ style of training really is a great way to train and reinforces my opinion that a combination of high-intensity cardio and strength efforts is the best strategy possible for improving general conditioning.

Personally, I have done all of my classes (actually, I have over-achieved here but decided to redo any class when I forgot to grab a signature rather than run the gauntlet of getting a penalty!) but still have 4x challenges to do.  I know I am going to miss the focus of having a challenge to complete during September BUT already I am excited about what is planned for the month of October!

Lastly, I know we are missing 3x t-shirts but there are still a few to be picked up…please come and grab them if you are waiting on yours so I can finalise the order for anyone who has missed out all in ‘one hit’!

In case you have been hiding under a rock and wanted to know about the August challenge, the details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

Gym Update #2 – AFL Grand Final Day @ Round 1

The AFL Grand Final is almost upon us and we are looking to have a bit of a day at the gym to watch the game.  Stay tuned for details but if you are looking for somewhere to watch the game, we have heaps of room, heaps of TV’s and there will be some sausages and burgers on the go…more info over the next couple of weeks.

Gym Update #3 – ‘Food Matters’

A bit of a teaser for a new program that will be ready for release in a little over one month – Round 1 ‘FOOD MATTERS’.  This is an instructor led, one-on-one eating program which aims to teach all participants how to make ‘better’ food choices for the rest of their lives.  Each participant will receive:

A one-hour initial consult to complete a body scan, eating assessment and set an initial plan.

3x follow-up consultations (again, one on one sessions) where fortnightly eating ‘goals’ will be set in consultation with a trainer.

A planning guide where your eating goals will be set, where you can record the challenges you have overcome (and the ones that tripped you up) and set strategies in place for the ‘next time’ such a situation arises.

Our plan at the moment is that the program will cost around the $200 mark – this will include the 1x 1-hour consult, 3x 30-minute follow-up consults, 2x body scans and the guidebook…which seems like pretty good value to me.  More info in the next couple of weeks as we firm up the offering, finish off the guide book and get the program ready for release.

Gym Update #4 – Product of the WEEK

So – our product of the week is all of the Rock Tape cream’s and lotions and sprays.  These are awesome and I have to say that I use two of the products from this range every day and they ‘live’ in my gym bag.

Rock Sauce:  This is a heat rub that does a great job of relieving ‘sore spots’ and getting muscles prepp’ed to train.

Rock Rub:  This is a hand repair cream that I use on my callouses.  I have found that this works really well and since I have been using it I haven’t suffered any split/bleeding hands (which is a nice change over the previous 12-months!).

Rock Sauce ‘Chill’:  This one is the same as the ‘Rock Sauce’ but has a cooling rather than ‘heating’ focus.  I use this a LOT – it is constantly being rubbed on my sore knee and – whilst I do take fish oil every day as well – I have found since regularly using the ‘Chill’ product the joint inflammation I used to suffer at seemingly ‘random’ times has been much reduced.

Gym Update #5 – New Gym Wear

Our newest gear – the ‘Earned Not Given’ singlets and muscle-tee’s are now on the shelves and ready for sale.  This is pretty cool gear from AS Colour with a new and uniquely R1 logo…I love the idea that everything you are has been ‘Earned’ and not handed to you (and like to think that my kids are growing up understanding that but who really knows??).  $35 for this gear.

It looks like there will be one more release of hoodies this year – same as the ‘#committed’ ones but potentially in a new colour – I am just working through the details at the moment.

Gym Update #6 – Squat Therapy

Really want to congratulate Eden on putting together such an awesome program – watching the guys go through their session on Friday where they covered another solid group of accessory exercises I can see how they will get to the end of the program with all the knowledge needed to squat well AND with a clear understanding of the methods you can use to increase strength in order to ‘blow past’ what would otherwise be ‘maximum’ lifts.  Really pleased with how this has turned out and I am sure the guys participating are getting great outcomes.

Gym Update #7 – Weight Belts

The new weight belts are in the gym and are super awesome.  I am guessing as I write this but I am pretty sure the prices are $35 for the ‘velcro’ belts and $70 for the leather ones.  Which is awesome.  I actually feel a bit sick having paid a touch over $170 for a single pin leather lifting belt a little more than 6-months ago…now we have double pin belts available in the gym for less than half of that price.

Footy Tips and DreamTeam

No ‘perfect’ scores in the tipping this week – but we did have 8x tipsters select 8/9…each of these people were tripped up by the Carlton win over Melbourne with the exception of Amanda Dixon…somehow Amanda managed to pick Carlton for the upset – but also picked the Gold Coast to fly down to Melbourne and overcome Collingwood (which seems even more unlikely now than it must have on Friday!).  Congratulations to everyone who nailed the ‘8’ though regardless of how they got there.

One of those who selected ‘8’ was Justin who has jumped up into 4th spot on the leaderboard, level with Luke and just one behind Michelle who is in turn a point behind Kristy…there is still a week to go and given that the finals series is pretty much set results next week could very well be ‘all over the place’ – make sure you get your tips in!

Over in Fantasy, next week’s Grand Final will feature Lloyd and Rocco – who were 1st on the ladder and 8th on the ladder respectively at the end of the ‘regular’ season.  Commiserations to Travis and Daniel (KD) who both had awesome seasons only to bow in the penultimate round.  For anyone curious, based on this week’s matches Lloyd would have won the match-up vs Rocco by just 90 points – but a couple of ‘guns’ in Rocco’s squad (Josh Gibson and Devon Smith) had terrible games so it really is anyone’s grand final.  Good luck.

Link of the week

This week’s link had to be Phil Knight’s book:  ‘Shoe Dog:  A Memoir by the Creator of Nike’.  This is a link to the title on Amazon but (of course) support your local book store if you have the chance:  Shoe-Dog-Memoir-Creator-NIKE

What we do at Round 1, Food Matters, Earned not Given August 14th, 2016

Hi and welcome to another week,

Thanks to everyone who got along to the gym last week.  I hope all of the morning crew have been enjoying the extra padwork sessions (and the rest of each class as well!).  The training sessions were pretty challenging all week last week and I know by the time Friday came around I was feeling a little sore and sorry for myself pretty much everywhere.  Which I guess is good and representative of new challenges in our training or maybe just better ‘effort’ by me?  In any case, it is good to feel like I am still pushing forward after having the ‘Boxing for Fitness’ class at Round 1 as the primary focus of my training for nearly seven years now.

This week I wanted to write a little bit about the various offerings we have in the gym and when / why I think you should get involved.  The intention isn’t for this to read as an ‘advertorial’ (is that even a word?) but I have read it over a couple of times and added this intro back in because I can’t quite shake that feeling…never mind, it is what it is.  I am writing this because I feel like I have had a heap of people say to me lately ‘can you explain to me what you DO at Round 1’ and even after all this time I kind of can’t seem to find the words.  Regardless of everything that follows, I guess what I want to say is that what we HAVE at Round 1 is a TRAINING focussed gym environment where our focus is on training you guys…our focus is not on getting in a lot of equipment and telling you to ‘just get at it’ because to me that creates nothing but confusion.

First off, we try to get everyone to start with a Beginners class.  This is a bit of an intro to technique – be it boxing, body weight exercises, barbell stuff, kettlebell stuff – we try to cover a range of things depending on what the focus of each ‘Beginners’ class is set to be (though we always do some boxing stuff).  To me though Beginners is about more than technique – it is a bit of a cultural introduction to the way everything works at the gym…from the ‘get your chilli hot’ stuff to the standard back warm-up to class explanations and demos to ‘what to do when the bell rings’.  Beginners is the BEST place for everyone to start and if you get through a couple of those sessions you have at the very least a ‘fighting chance’ to get through your first ‘Boxing’ session.

I guess it is at Beginners where we hope – as I said above – that people come away with as much of a ‘cultural intro’ to the gym as details on how to throw a right-hook.  It is that understanding that you aren’t coming in to be surrounded by a whole heap of machines and ‘figure it out’ – that an instructor is going to lead you through a session and will be challenging you to ‘do your best’ through-out.  And pushing you to maybe do a little bit more than you did ‘last time’.

From Beginners we hope everyone’s next progression will be to a ‘Boxing’ or as it is often called a ‘normal’ class.  But Boxing classes are anything but normal and there are almost 2000 of them on the books now – the session plan really does change every single day.  Of course, they are all variations on a theme – you will be boxing, doing some cardio, some strength and some core work – but in a combination that you probably can’t predict (unless you have seen one of the daily videos up on Instagram or Facebook!) before you come to the gym.  Our boxing class is written to support ‘everyone’ – in theory – with training options for ‘Fitness’ (suitable for people new to the gym or those training once or twice per week) and ‘Performance’ (aimed at people trying to make progress with their training and attending 3+ times per week).  It is an awesome workout and the most popular class at the gym by a long (long) way.

B+ is a hybrid session which focuses on Boxing and Body Weight exercises.  To me it is a pretty traditional ‘old school’ boxing gym type session – you punch the bags, do some push-ups, punch some more, do some sit-ups.  In many ways the B+ class is the class I envisioned running most of the time when I first opened Round 1 back in 2010.

Body Work is a class which is a combination of pure’ cardio intermixed with strength based activities.  By pure cardio I mean running, skipping, rowing, assault bikes, versa climbers and ski-ergs.  When I write the program for Body Work I try to have a picture in my head that this is the training program I would write if I was trying to prepare a TEAM of athletes to compete in a physical sport such as football, rugby, soccer, netball, tennis etc – you will get warm, do some conditioning, lift some (heavy) weights, do some more conditioning…and probably finish by lifting some more weights.  Of course, you would do some sport specific skill stuff in addition to this work BUT to me if you have some sports performance goals, them Body Work is the class for you.  Personally I love doing the body work classes but do find them hard to get through if I am following a separate weights program…essentially, doing Body Work (and TANKS for that matter) compromises my ability to do my lifting stuff but of course if you don’t have the time to follow your own lifting program AND have a goal that relates to improved athleticism or sports performance then jumping into one or two Body Work classes each week would be a great way to achieve those goals.

The next step ‘up’ from Body Work is TANKS – where the lifting focus ‘narrows’ and you will do some more complicated movements AND additional accessory work to really help you lift your performance and enable you to really push ahead.  Like I said, TANKS includes some more complicated movements AND some challenging rep schemes that can really push you to the edge.  In many ways, I treat TANKS as ‘Body Work Plus’ when I am writing the programs and look as it as an extension program for experienced lifters who might have hit a plateau in their performance ‘just’ doing body work (and boxing of course) classes.  Tanks WILL help you push past plateaus in your max lifts / cardio performance and, like ‘they’ say, you have to stress to progress…TANKS gives you the ‘stress’ stimulus you need to push forward.

When I was pulling all of this together it struck me that we have been doing something else that is pretty cool for about 6-months or so now – running free workshops every single Friday night at 7pm that give you a bit of an insight into how to improve your performance in ‘one’ area of your training.  It might be core, squat technique, foam rolling and recovery, bench press – who knows?  Eden does a great job with these work-shops and if you ever find yourself at a loose end on a Friday, checking out the workshop is a great way to help you learn something new and move forward with your training.

What else do we do?  Well – I guess the other main thing that happens at Round 1 is that we run a new gym ‘CHALLENGE’ every second month.  Some of these challenges include food and training (like the June challenge called ‘THE ONE’) others are like the current challenge and only include training elements.  I just think these are an awesome way to give your training a bit of a kick along – the challenges set you a target for classes to complete, give you some ‘extra’ training to do, they might ask you to ‘give up’ one of your favourite food items for a couple of weeks…basically, they hold you accountable to do the things you say you are ‘gonna’ do when you have those moments of reflection!  Personally I love the challenges and always ‘jump in’ and do them – I usually find that just that little bit of extra focus I have to give my training gives me a great outcome in terms of body composition.

What else?  Well…the next one is really in the ‘development’ stage and is all about food.  Having looked at everything we do at the gym we sort of figured we had every base covered…but as Sarah pointed out, every base except maybe the most important one – helping people with their food planning and food choices.  And this has all led to the soon to be available ‘FOOD MATTERS’ program.  There is some more info about this in the blog below but in short it is a 2-month, instructor led food ‘journey’ that we have a few people running through what I guess could be loosely termed a ‘pilot’ program at the moment – and getting some pretty amazing outcomes.  I am super excited about the program as I really think it is something that could make a massive difference in the lives of so many people…

I guess that about covers it.  I guess I have left out Personal Training but that was because I was assuming everyone ‘knew’ about that…but in case you don’t, remember that PT services are available if you are looking to improve a skill, work towards a goal at an accelerated rate or maybe just need that extra 1-on-1 accountability to stay ‘on-track’.  PT is awesome with our trainers at the gym and if you really can’t get exactly what you need from the classes then please speak up and get yourself a little bit of personal training organised.

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge – Week 1 DOWN!

‘Summer Bodies are made in Winter’ and the August Challenge is now TWO (2)-weeks down.

I know I made a bit of a pledge in the blog last week to get on top of my ‘extras’…somehow as I type this though I have still done a grand total of ZERO.  My classes are well under control (11 done) but I am no-where near on track for my challenges and just need to start finding a way to get them finished.

If you are in the same boat as me – or maybe you are also struggling with your classes? – remember that the only way to eat an elephant is one bite at a time…get yourself into the gym tomorrow and just make a ‘little bit’ of progress towards the end goal.  You still have more than enough time to get all the classes AND all the extras done even if you have only just scratched the surface of what is required.

In case you have been hiding under a rock, the details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

(p.s.  The t-shirts are done – I just have to go and pick them up!!!  Should be in the gym by the middle of the week or thereabouts).

Gym Update #2 – ‘Food Matters’

A bit of a teaser for a new program that will be ready for release in a little over one month – Round 1 ‘FOOD MATTERS’.  This is an instructor led, one-on-one eating program which aims to teach all participants how to make ‘better’ food choices for the rest of their lives.  Each participant will receive:

A one-hour initial consult to complete a body scan, eating assessment and set an initial plan.

3x follow-up consultations (again, one on one sessions) where fortnightly eating ‘goals’ will be set in consultation with a trainer.

A planning guide where your eating goals will be set, where you can record the challenges you have overcome (and the ones that tripped you up) and set strategies in place for the ‘next time’ such a situation arises.

Our plan at the moment is that the program will cost around the $200 mark – this will include the 1x 1-hour consult, 3x 30-minute follow-up consults, 2x body scans and the guidebook…which seems like pretty good value to me.  More info in the next couple of weeks as we firm up the offering, finish off the guide book and get the program ready for release.

Gym Update #3 – Product of the WEEK

Struggle with your skipping?  Still “CAN’T” double skip?  Watch the people who do them consistently and I bet you one thing – most of them are using their OWN speed ropes!  I know mine lives in my training bag and even when I flew up to Carnarvon for footy a couple of weeks back my speed rope came with me – it was my training equipment for the weekend.  Skipping down at the local park coupled with some pushups, pull-ups and burpees…it doesn’t get better than that for a quick 20minute session.

If you don’t have your own skipping rope – SPEED ROPE – check out the awesome ones we have in the gym from Technique.

Gym Update #4 – New Gym Wear

Our newest gear – the ‘Earned Not Given’ singlets and muscle-tee’s are now on the shelves and ready for sale.  This is pretty cool gear from AS Colour with a new and uniquely R1 logo…I love the idea that everything you are has been ‘Earned’ and not handed to you (and like to think that my kids are growing up understanding that but who really knows??).  $35 for this gear.

It looks like there will be one more release of hoodies this year – same as the ‘#committed’ ones but potentially in a new colour – I am just working through the details at the moment.

Gym Update #5 – Squat Therapy

Congratulations to all of the ‘Squat Therapy’ crew for getting through their first ‘formal’ session – now don’t forget to do your ‘homework’.  I watched (well, from the vantage of the adjacent Beginners class) as Eden put the guys through some squat fundamentals and a heap of accessory exercises.

Gym Update #6 – Weight Belts

The new weight belts are in the gym and are super awesome.  I am guessing as I write this but I am pretty sure the prices are $35 for the ‘velcro’ belts and $70 for the leather ones.  Which is awesome.  I actually feel a bit sick having paid a touch over $170 for a single pin leather lifting belt a little more than 6-months ago…now we have double pin belts available in the gym for less than half of that price.

Footy Tips and DreamTeam

Well, upsets galore mean low scores galore.  Our average score for the weekend (across the competition) was just 4 which is the lowest for the season…regardless, Kristy Morris closed the gap on top spot by somehow selecting 7 winners and is now just 2 behind.  Exactly why she selected the hapless Brisbane and even more hapless Essendon to win remains unclear but it looks like the race to the finish line is back on  Others to pick 7 winners were Nigel Andrews and ‘Perfect Pairs’ (I have no idea who that is!).

Over in Dream Team, Daniel (Wooshas Pharmaceuticals) snuck past Justin (Beeliar Bogans) by just 20 points and will meet Lloyd in one preliminary final next week.  In the other semi, Rocco cranked out a massive score of 2400 points and cruised to victory against Craig (Cat-astrophic) – he will play Travis in the other preliminary final.  Rocco actually finished the season 8th on the ladder – 3 times in the past our competition has been won by the team that finished 8th and given his outstanding late season form it looks like it might happen again!

Link of the week

Before going to this weeks’ link, I hope everyone got a chance to see the story last week about Mo Farrah – what he did in the 10000m earlier today (getting knocked to the ground in the early stages of the race before getting to his feet and going on to win the event) was quite astounding…whilst the video last week was obviously designed to create a little bit of mystique around his training/physical and mental toughness you could see watching the race today that every single thing about the guy is 100% REAL.

More Olympics stuff this week…great presentation on Simone Biles who of course won the women’s ‘All-Round’ gymnastics gold:  https://www.youtube.com/watch?v=mDkfNK-Hs54

“Got a bag, Got a gym”, Food Matters, Mo Farah August 7th, 2016

Hi and welcome to another week,

Another cold, rainy week…another busy week in the gym.  Not sure why everyone has been so much ‘more dedicated’ this year than in previous winters but I have to admit it really is pretty cool.  Our catch phrase for the August Challenge has been set as ‘Summer Bodies are Made in Winter’ and it seems that a lot of people out there have really taken it to heart.  I know for me I got home pretty late Saturday night (we had a game of footy in Carnarvon on Saturday and flew back after the event) and it was pretty cool to see so many people in the gym when I arrived there this morning for the 9:15am session…what wasn’t cool was having to lug that 32kg kettlebell around the class with me but apparently doing these things make us better…right?

The whole trip to Carnarvon for the game on the weekend was a real challenge for so many of the players – so many of the things so easily ‘taken for granted’ on a normal game-day were just not available to them.  Or to us as coaches for that matter.  In fact, there was even a marked difference between what was available at our most recent regional game (at Cunderdin a couple of weeks back) and what was available in Carnarvon simply because of the distance involved AND the duration of the trip…I remember travelling interstate for games in past years and it being pretty much ‘business as usual’ with all the ‘mod cons’ we would have in Perth being there and readily available – but heading to a relatively remote location and being gone for just 24hours really made it important to be ‘self sufficient’…and it reminded me that when it comes to performing well and simply ‘Getting the job done’ you really do need to be able to operate in an environment where things aren’t perfect but you simply have to just ‘push on’ as if they are.  And any time spent sooking about the stuff that “isn’t right” doesn’t help you find a solution to the situation you are being confronted with.

One of my favourite athletes of all time is former champion boxer Kostya Tsyzu who commonly said ‘If you have a bag you have a gym’ – referring to his willingness to simply go ‘low tech’ and ‘old school’ when it came to his fight preparation.  I guess a fictional equivalent to this can be found in the Rocky movies where at one point in Rocky 3 (I think) his trainer is heard to say ‘the worst thing happened to you that can happen to a fighter – you got civilized’ (https://www.youtube.com/watch?v=_5s9Rau0XN4).  And I guess at this point it is fair for everyone to ask exactly where the hell it is I am going with this!

Well, the gym has been open for more than six years now and we keep adding new stuff and we still change the classes everyday and we add new exercises and we run challenges every second month and now there is a program to improve your squat technique and we are about to introduce a new eating program and on and on and on it goes.  But if you want to break it down, if you have got a bag you have got a gym and no matter what new stuff we offer (and we want to keep offering new stuff) and no matter what new gear we have (and we plan on keeping on adding new gear) then none of that is going to make the difference in the progress you make.  What makes a difference is the consistency of your training and the effort you put in when you are in the gym.

Not everything is going to go your way.  You might only be able to get to the gym at a time when the ‘class’ running is not the one you would usually do – it might be a Beginners session and you might think you are ‘better than that’ – it might be Body Work and you might not think you are ‘not ready for it’.  Push those thoughts aside and get on with it and I guarantee if you just give it your best shot you will get a great workout and will keep moving forward.  “if you have got a bag you have got a gym’ – and if you approach the session with a positive mindset you will probably learn a little bit.  If things aren’t going your way, don’t look at it as a threat – just think of it as an opportunity to get a little bit better and maybe try something different…and remember that the outcome you get will be based on the effort that YOU put in once the bell rings – not on whether or not you had the ‘right’ pre-workout meal at the ‘right’ time.

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge – Week 1 DOWN!

‘Summer Bodies are made in Winter’ and the August Challenge is 1-week down.

Not sure how everyone else is tracking but I have somehow managed SIX (6) classes and ZERO (0) challenges.  So – I guess part of me is on track and the other part of me is very, very, very far from ‘ON TRACK’.  I have to admit to having loved the classes last week (which is great) – but I also have to admit having looked at back of my challenge sheet after my class this morning and had a bit of a ‘shake of my head’ at the complete lack of application to the ‘EXTRAS’.  I really must get on to that as there is no way I want to be in a situation where there are only a couple of days to go and I still have a heap of challenges to get through…’Do your work early’ is a great way to approach any of our challenges!

Whilst this is a training only challenge I have also been making a pretty good fist of my food in the past week or so – how is it that whenever I hone in on my training my diet also improves…and whenever I ‘NAIL’ my diet, my commitment to my training lifts…

In case you have been hiding under a rock, the details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

Gym Update #2 – ‘Food Matters’

A bit of a teaser for a new program that will be ready for release in a little over one month – Round 1 ‘FOOD MATTERS’.  This is an instructor led, one-on-one eating program which aims to teach all participants how to make ‘better’ food choices for the rest of their lives.  Each participant will receive:

A one-hour initial consult to complete a body scan, eating assessment and set an initial plan.

3x follow-up consultations (again, one on one sessions) where fortnightly eating ‘goals’ will be set in consultation with a trainer.

A planning guide where your eating goals will be set, where you can record the challenges you have overcome (and the ones that tripped you up) and set strategies in place for the ‘next time’ such a situation arises.

Our plan at the moment is that the program will cost around the $200 mark – this will include the 1x 1-hour consult, 3x 30-minute follow-up consults, 2x body scans and the guidebook…which seems like pretty good value to me.  More info in the next couple of weeks as we firm up the offering, finish off the guide book and get the program ready for release.

Gym Update #3 – Product of the WEEK

Our product of the week is WRIST WRAPS!  No – not hand wraps (which you use for boxing) but WRIST WRAPS which you use to support your wrists during strength sessions.  These are particularly relevant for anyone trying to do front squats, barbell cleans and any of the various overhead pressing exercises (strict press, push press, push jerk, split jerk)…in other words, anyone doing TANKS or Body Work could do with throwing a set in their training bag.

The ones we have at Round 1 are a great product from Rock Tape and are a bargain at $22.50.

Gym Update #4 – New Gym Wear

There are still some of our awesome gym hoodies left (but no more in the small or extra small sizes) and these will be joined during the week by our new ‘Earned not Given’ muscle tees (boys) and singlets (girls).  These look pretty cool and I am excited about getting them up on the shelves…

Gym Update #5 – Squat Therapy

Thanks to everyone who has indicated an interest in our new ‘Squat Therapy’ program – a five (5) week program that is focussed on squat technique and progressions.  This program is limited to EIGHT (8) participants and is now fully subscribed…

We are looking forward to getting some awesome results for all participants in the program over the next 5x Friday’s.

Gym Update #6 – Weight Belts

We will very soon have our own weight belts in the gym for your wearing pleasure.  We have been going back and forth with a couple of manufacturers over the past couple of months and finally (finally!) have a couple of models we think we are happy with.  There will be a pretty ‘simple’ belt design which can be used for ‘most’ light to medium duty applications AND a more heavy duty, leather, double pronged job that will be more suited to people chasing PR’s over in the squat racks.

The best part is going to be the pricing…but I am pretty sure you could have guessed that already!

Footy Tips and DreamTeam

A great result for a couple of tippers this week (Amanda Dixon and someone calling themselves “kickittome”) who managed to get 8/9 results right – missing out only on Melbourne’s upset win over Hawthorn.  There were a heap of people (13 in fact) who managed 7/9 getting either of the Collingwood/Richmond or Bulldogs/NM results incorrect…the impact on the overall leaderboard has been marginal – Kristy in 2nd place fell back two points however and there is now a 4-point gap between 1st and 2nd, a further point to Michelle in 3rd.

In the Dream Team it was week 1 of the finals Lloyd and Travis won the two (2) x qualifying finals and advanced directly to the preliminary finals in 2 weeks.  In the elimination round, Rocco defied his 8th spot on the ladder to defeat Kim and move into the semi’s this week and Justin had an easy win over Brett to also move on…good luck to everyone this week.

Link of the week

OK.  It’s Olympics time…and that to me is all about the athletics.  Here is a little bit of a story about someone who will surely go down as one of the greatest runners of all time – and who was simply unbelievable at the games in London – Mo Farrah.  His main event – the 5k – will be on NEXT WEDNESDAY (17th) if you are keen to watch one of the best ever in action:  https://www.youtube.com/watch?v=_shug-k45Oo

Being the boundary umpire and GPP, 1608 Challenge July 31st, 2016

Hi and welcome to another week,

Thanks to everyone who got to the gym last week.  We actually had to restructure a couple of the session plans as a few more people than I anticipated got into the gym…that is an awesome problem for us to have and whilst it isn’t as if we are seeing ‘February numbers’ in the gym in July, we aren’t exactly seeing ‘July numbers’ either.  All of us at the gym really appreciate the support everyone has been showing us, particularly given the weather (freezing), it is cold and flu season and it seems as if everyone is just overrun by commitments relating to kids school and sport at this time of year.

We have a new challenge starting this week – the August 1608 Challenge – and it has been great to see so many people jump on-board.  There is more info about this below in the blog (Gym Update#1) but in essence to finish the challenge there are 16x classes to do plus 8x ‘extras’ between the 1st of August (tomorrow) and the 28th.  If you are keen to get involved, registration link is here:  1608 Challenge

I wanted to talk this week about the reason that I train (pretty much) every day and why I try to make sure I am continually doing different things.  Now the basis for this little rant was my experience filling in as a boundary umpire in the under 14’s a week or so back – but I will come back to that soon enough.  Anyway, I train pretty much every day and always try to do different things (and continually program different things for all of you guys) because of a little thing commonly called ‘GPP’.

‘GPP’ or ‘General Physical Preparedness’ – and there are one million definitions of it out there on the interwebs – is a term that came out of the athletic programs run in the old eastern bloc countries back in the 1950’s and ‘60s.  Back then, those various communist based governments believed that the way to show the superiority of their political system was to win loads of gold medals at each Olympics – and because of that they devoted masses of resources towards that end.  Now I agree that the very idea that “Gold Medals = Better Country/Society” seems a massive stretch but to be fair those same eastern bloc countries also made some pretty massive investments in their military as well so that even if the whole ‘win gold medal thing’ didn’t work out no-one would argue with them in any case!

Enough of the history lesson and where the term originated– I am sure the other trainers at the gym will be saying that the only reason I am talking about this stuff is that I was there in the ‘50s and ‘60’s when it all happened anyway – and back to ‘GPP’.  The coaches (scientists??) who put together the training programs back in those eastern bloc countries used to split each athletes training up into two components – SPP and GPP.  The ‘SPP’ was the sport-specific preparation (sprinters sprint, swimmers swim, boxers box, weightlifters weightlift) and ‘SPP’ encompassed the training that was directly related to the sport – both the skill elements and conditioning elements.  For example, a boxer would complete sparring sessions which is very obviously ‘SPP’ or sport specific training.  But they would also get out of the bed every morning and do ‘road work’ which – as endurance is a key element of the sport – would also fall into the category of ‘SPP’.

The GPP was ‘all the other stuff’ – and what you might hear professional athletes in our society call ‘cross-training’ or ‘off legs’ (for running based sports) or any number of other terms.  So the weight-lifters would do hill-sprints – and so would the swimmers.  The long-distance runners would swim and lift weights, the boxers would play ice-hockey – I am sure you get the idea.  All of this is pretty commonplace today as our elite athletes all do this kind of thing as it enhances both their athletic and physical bases and enables them to be ‘more effective’ in their chosen sport – but it was radical thinking back in the 1950’s and still quite a ‘stretch’ for western athletes as recently as the 1980’s.  As any old footballer what they used to do for pre-season training and the answer will be ‘long distance running’ and ‘football’…today, they will do weight sessions, boxing sessions, yoga, pilates, swimming…the list goes on.  It is all about building a base via GPP.

Anyway, back to my story.  A week ago on the morning of Marshall’s football game an email came out from the team manager saying that the team’s regular boundary umpire had been called into work and someone else needed to volunteer to do it.  I have another job on match day so didn’t volunteer but through on a pair of runners before heading along to the game just in case.  As it turned out, I had to run the boundary because out of all the other parents at the game no-one was able to do the job.  And the story gets a little bit worse because the other team had no-one able to do the job either.  So out of 50 kids there is around 100 parents (give or take a handful) and no-one able to run up and down a grassed oval for 4x 20-minute quarters?  None of us should be living our lives that way…well, not unless there are some pretty serious injury concerns in our life (and maybe give 10% of people a pass for that one).

I like to think the training we do at Round 1 is really training for ‘life’.  We don’t just lift weights, we don’t just run on the treadmill, we don’t sit on spinning bikes.  We are fit to do pretty much ‘whatever’ life throws at us and if an Adventure Race came up next weekend we could (work, family and social commitments aside) quickly put together a team 100 strong (or MORE) to get out there and tear the thing apart – with NO EXTRA TRAINING required!  I am not sure any of us would win the race – after all, there are people out there who are Adventure Racers who are doing a heap of the SPP relating to that sport who would have a pretty massive advantage – but we would be set to get to the end and have a heap of fun doing it.   Not only that, but we would wake up the next morning and feel ‘a bit sore but OK’ and probably be right to head back to the gym.

Don’t be one of the people sitting in a outdoor chair saying “I can’t do it because…” – get active, get training and get ready for ANYTHING!

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge Starts TOMORROW!

‘Summer Bodies are made in Winter’ and the August Challenge is UP and ready for registrations.  You can sign up HERE!

This is a training only challenge – there is no food/diet component this time – and the way it works is pretty simple.  Starting from the 1st of AUGUST (that’s tomorrow!!!) you have 16x classes and 8x challenges to complete in 28-days.

If you haven’t signed up yet but have been ‘thinking’ about it, well, no time like right now.  Every day you delay is one less day to finish the challenge…and I know for me I am going to need every available day to finish everything off.  If you haven’t had your scan/sorted your t-shirt size yet, don’t stress too much – we can sort that stuff out during the week – but getting your registration in so you can grab your form and starting getting your classes and challenges signed off is the important bit right now.

In case you have been hiding under a rock, the details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

The challenge does look amazing – the ‘extras’ give you options from the ‘simple’ to the ‘complicated’ with a couple of them designated for ‘experienced trainers only’.  In terms of creating a challenge that gives EVERYONE a real shot at finishing the challenge whilst still maintaining a close watch on their ‘other’ training efforts I really do think this is the best one we have ever put together…I think we learned a lot from creating the programs in our last challenge (‘THE ONE’) and it has really helped us put together a great schedule for August.

Remember, ‘Summer bodies are made in Winter’ – jump on the 1608 Challenge!

Gym Update #2 – Product of the WEEK

We offer 2x awesome varieties of protein at Round 1 – our all natural whey from BOOMERS and a range of flavours (and easy mixing!) from Progenex.  If you are training regularly and NOT taking protein as part of your dietary regime you might want to have a think about doing it – getting in some easily digestible nutrients in the form of a shake immediately after your training session can really help with your recovery…not to mention giving your body some easily accessible fuel right when you need it the most.

I have actually taking to sipping on my shake WHILST I train (when I am lifting, not boxing!) and have just found it has been really giving me a little bit more energy to get right to the end of my programmed reps…always a bonus!

Gym Update #3 – New Gym Wear

There are still some of our awesome gym hoodies left (but no more in the small or extra small sizes) and these will be joined during the week by our new ‘Earned not Given’ muscle tees (boys) and singlets (girls).  These look pretty cool and I am excited about getting them up on the shelves…

Gym Update #4 – Squat Therapy

If you have ever wanted to get your squat ‘RIGHT’ – to be able to use the power racks, squat weight for reps, understand how to manage a linear progression, understand how to add supplementary exercises in order to ‘push past’ plateaus in that linear progression, well, our ‘SQUAT THERAPY’ program might be for you.

It will be limited to 8x participants and will consist of FIVE WEEKS of weekly ‘hands on’ group training sessions + weekly ‘homework’ and access to individual coaching/q+a as required.

Expressions of interest to info@round1fitness.com.au.

Gym Update #5 – Weight Belts

We will very soon have our own weight belts in the gym for your wearing pleasure.  We have been going back and forth with a couple of manufacturers over the past couple of months and finally (finally!) have a couple of models we think we are happy with.  There will be a pretty ‘simple’ belt design which can be used for ‘most’ light to medium duty applications AND a more heavy duty, leather, double pronged job that will be more suited to people chasing PR’s over in the squat racks.

The best part is going to be the pricing…but I am pretty sure you could have guessed that already!

Footy Tips and DreamTeam

Well, the simplest week of tipping ever has seen 10 people rack up all 9 correct winners…and receive a bonus point for doing exactly that.  Clint, KD#1, Nicole H, PB, Michelle H, Kristy M, Aaron P and Deb all picked every winner (along with yours truly of course) and as a result the leaderboard remains largely unchanged.  Of the leaders, only Luke Mora failed to pick all 9 winners and as a result lost two points (because of the bonus point) to the rest of the leaders.

On another note, it seems that most people who did get one wrong had selected West Coast to beat Collingwood…I am not sure any of those people have been watching West Coast play a game after they have been on an aeroplane!

Dream Team.  We are into the finals now and the top-8 is set.  Congratulations to Lloyd, Craig, Rocco, Kim, Travis, Brett, Daniel and Justin who will play off for the title this year.  I will be forever bitter about this season…as the 4th highest scoring team in the league (when all that matters is how many points you score) somehow I have not finished 4th, 5th, 6th, 7th, 8th or even 9th but 10th and it is pretty darn agitating.  Robbed!  Also a shout out to Andrew Oreb who also finished in the top 8 scoring sides (7th overall) and who also missed the finals.

Link of the week

In honour of our forthcoming Squat Therapy workshop, here is a pretty cool video from ‘Again, Faster’ all about exactly that – fixing the squat!  https://www.youtube.com/watch?v=yRJ0V3dfo9E

#Committed, New Gym Hoodies, 1608 Challenge July 24th, 2016

Hi and welcome to another week,

Cheers to everyone who got to the gym last week.  Again we copped some freezing weather (Wednesday was the WORST) but we had heaps of people in the gym and a couple of those sessions were pretty darned tough (Tuesday’s 6-minute rounds and that Wednesday class dragging a kettlebell around spring quickly to mind) and it was great to see so many people fighting their way through it.  Also great to see a bit of fun going on with the ‘sled relay’ competition on Thursday night…though I am pretty certain the scoring was rigged given the girls team apparently ‘WON’ at both 5pm and 6pm.  All I can say to that is “If you aren’t cheating you aren’t trying” and I will just leave things there!

Our latest lot of hoodies arrived in the gym this week with a fun new ‘Old West’ style logo featuring the word (well, the hash-tag!) ‘COMMITTED’.  I think they look awesome and am really happy with the way they have turned out.  I did want to talk today about why I chose ‘COMMITTED’ as the focus of our latest clothing.

Committed is a pretty powerful word – and one that is attached to some pretty amazing ‘images’.  When you sit back and try to picture what ‘COMMITTED’ “looks like”, what you will see (I am guessing) will be pretty powerful.  If you were to stop reading and try that now I am you will have pictures of Olympians and professional athletes sweating it out in gyms or on sporting fields, those a little more liberal of thought might see imagery of doctors working in remote areas or fisherman climbing out of bed at 3am…being ‘COMMITTED’ isn’t exclusive to athletes or workers though and you could equally apply the imagery to a parent sitting patiently helping their kids with their home-work or working over-time to be able to afford to take the family on a holiday.  It can mean a lot of things.

I guess that when I was putting together the new logo for the hoodies I wanted it to mean a lot of things – but I was also keen to tell everyone about the things I have seen in the gym over the past SIX (6) years that made me think of using this word.  Once upon a time I left my corporate job to start up a gym (which is of course Round 1) and when I did that I had a lot of hopes and ideas about what that would mean for my life (and of course to my family) over the rest of my working life.  What I didn’t take into account when I made that move was that it would be the members of the gym – the people who form our gym family – that would make my own life so much better and give me a reason to get out of bed and get into work each day.  We as trainers have been talking a lot lately about making sure we bring the ‘right’ level of ENERGY to the sessions…I have to say that for me this is usually pretty easy when I look around at the people in the class and realise the efforts everyone has made just to GET THERE.

There are all sorts of people who train at Round 1 at all times of day. There are people who train twice a day – I find them pretty committed.  There are people who train at the same time of day, every single day.  Others who religiously attend two (or three times each week).  Then there are people who manage to ‘find’ 45-minutes once each week (often at random times!) to get to the gym. Everyone is different and I have to admit to finding them all pretty ‘Committed’ in their own way…after all, everyone is fighting their own battles (and some of those are just battles in their own heads!) just to walk through the doors.

There are people who have trained with us pretty consistently over a long period of time – say, for at least 3 years, others who have been with us for 3-weeks (or 3-months, or 3-days), others who were with us for a while, moved on for a time and then returned to train with us again…everyone – all of us – are on different journeys, dealing with all sorts of different ‘stuff’ (work, family, travel, whatever) and I think in the main being ‘COMMITTED’ is just about being true to yourself and doing the best YOU can no matter what.

I spoke before about those guys who are creating time in their days around work and families to train twice a day (well, at least a few times each week anyway).  Part of me shakes my head and calls them ‘CRAZY’…then I remember how hard they must be working, how organised they must be, in order to enable that to happen.  This is particularly true when I know (as I do) that they have real jobs and real families and they seem to be pretty dedicated to those parts of their lives as well.  They are COMMITTED.  I also spoke about those guys who get to the gym at the same time every day – five (5) times each and every week.  If you are doing it on an alarm clock and making the 5am/6am or 7am session, well – that is amazing.  You guys are COMMITTED.  If you are getting your day started and getting in after you drop the kids at school at 9:15am – well, you are COMMITTED.  If you are squeezing in a lunch time session around a busy working life – well, that is COMMITTED.  If you are battling traffic after work and getting to the gym at 4pm, 5pm or 6pm – well, regardless of when you make it, that is impressive and you are COMMITTED.  If you are running out of the house after dinner (well, I hope it is after dinner) – dragging yourself away from the family and the tv/couch and training at 7pm or 8pm, well, you are COMMITTED.

For those people making 2-3 sessions every week – that is IMPRESSIVE – you are COMMITTED.  It is so easy to miss sessions and we all have so many personal and family ‘tasks’ each and every day – if you are giving up your spare time and making sure you get to the gym a few times each week…that is amazing.  You should be proud of yourself for the commitment you are showing.  Remember, being COMMITTED is not about being ‘better’ or doing ‘more’ than the person hitting the bag next to you – it is about being true to yourself and doing the best you can ‘No Matter What’.  Never is that statement more true than with those people who have weeks when they just cannot get into the gym at all (it does happen!) but still find a way to walk back through the doors into the pain of assault bikes and burpees even though they KNOW it is going to suck and they are going to feel ‘terrible’ all the way through the session.  They are showing an amazing level of commitment to just being the best THEY can no matter what.

It says ‘COMMITTED’ on the back of our new hoodies.  I love the way the logo looks and I love the word.  Being committed is not about doing more than someone else or more than you did yesterday – it IS about each of us doing the best we can…

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge

‘Summer Bodies are made in Winter’ and the August Challenge is UP and ready for registrations.  You can sign up HERE!

This is a training only challenge – there is no food/diet component this time – and the way it works is pretty simple.  Starting from the 1st of AUGUST (that’s Monday WEEK!) you have 16x classes and 8x challenges to complete in 28-days.  The details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

The challenge does look amazing – the ‘extras’ give you options from the ‘simple’ to the ‘complicated’ with a couple of them designated for ‘experienced trainers only’.  In terms of creating a challenge that gives EVERYONE a real shot at finishing the challenge whilst still maintaining a close watch on their ‘other’ training efforts I really do think this is the best one we have ever put together…I think we learned a lot from creating the programs in our last challenge (‘THE ONE’) and it has really helped us put together a great schedule for August.

Remember, ‘Summer bodies are made in Winter’ – jump on the 1608 Challenge!

Gym Update #2 – Product of the WEEK

So – our POW this week is gym chalk!  We have gym chalk available at Round 1 for just $5/block – if you are struggling during lifting sessions to ‘hang on’ to the bar/pull-up bar/Olympic rings, you might want to invest in your own.  Body Work, No Rules and Tanks people – this one is for you!  You know you need your own chalk – stop pinching it off the person next to you and grab your own block of chalk…one block lasts quite literally forever (mine has been going since last September!) and it is as good as free to buy.  Stick it in a plastic container, stick it in your gym bag and forget about it until your next lifting session!

Gym Update #3 – New Gym Hoodies are GO!

I am expecting our new Hoodies to be in the gym this week.  These hoodies are ALL in the pull-over style and we have gone with a different colour scheme/logo this time.  The new logo is supposed to be a bit of fun and point to everyone’s commitment to still be training on these freezing cold winter mornings/evenings…

When they arrive, they will be $65.

In addition to that, please watch out for our new ‘Earned Not Given’ muscle tee’s (boys) and singlets (girls) in the gym over the next couple of weeks.

Gym Update #4 – Squat Therapy

If you have ever wanted to get your squat ‘RIGHT’ – to be able to use the power racks, squat weight for reps, understand how to manage a linear progression, understand how to add supplementary exercises in order to ‘push past’ plateaus in that linear progression, well, our ‘SQUAT THERAPY’ program might be for you.

It will be limited to 8x participants and will consist of FIVE WEEKS of weekly ‘hands on’ group training sessions + weekly ‘homework’ and access to individual coaching/q+a as required.

Expressions of interest to info@round1fitness.com.au.

Gym Update #5 – MMA Gloves AND Small bag mitts.

As promised, all of the new MMA-gloves and the small bag mitts are now back in stock.  All of the products are available in a range of colours and I am sure you will be able to find something that suits!  As mentioned last week, our MMA gloves in particular are an amazing bargain at just $40 – leather grappling gloves similar to these are more than double the price at most other outlets…

Footy Tips and DreamTeam

Some impressive tipping by Kim D and Luke Mora this week who both picked 7/9 in the toughest tipping week I can remember.  There weren’t any real ‘UPSETS’ (well, Saints over Dogs I guess) but there were a lot of 50-50 games going in and it seemed whilst a lot of us got ‘some’ of them none of us managed to nail them all.  Michelle D has moved back into a tie for second place with her SIX (6) correct picks – now just three behind the leader.

Good scores in DreamTeam this week by Lloyd, Travis and Daniel who all topped 2300 points.  There is only ONE WEEK to go before finals and the final ladder is as good as decided…though there are still a couple of teams battling for positions in the top 8.

Link of the week

The link of the week can be ONLY one thing…the link to the 1608 Challenge.

Jump on board and see what you can achieve in just 28 days…remember, you get access to the challenge, a new challenge t-shirt and TWO (2) Body Scans for just $45…the scans by themselves are usually $50 so it really is worth jumping on!