Weave your way through the work, Easter Hours, The Walk On March 29th, 2015

Hi and welcome to another week,

Before I start, remember that our April ‘Get it Done’ Challenge starts this week.  The list of extras look super awesome and – if you sign-up for the Body Scans – you get $50 worth of scans + the challenge for just $35.  The scans are both terrifying and motivating – after all, they tell ‘the truth’ about what you have been doing in the gym and eating – but are an amazing way to track your progress and prove to yourself that hard-work, commitment and discipline really pay off in tangible ways.  Sign up for the challenge here:  April Challenge Registration.

I had a bit of a ‘funny’ training week.  Loads of appointments and meetings really threw my schedule ‘out’ and I only managed to do one (1) boxing class all week.  My timetable left me doing Boxing on Monday, then Body Work Tuesday, Tanks on Wednesday, No-Rules on Thursday and another Body Work session on Friday.  On Saturday…I rested!  It has been a tough, tough week of training but one in which I learned quite a bit about myself and the way that I train – when I am training well and when I am not training quite so well (and the ways I find to ‘hide’ when I am tired!).

I train well when I am engaged and training with a plan.  I pay attention during the demos (and I know – I shouldn’t generally need to because I write the plans) but listening to the trainer and thinking about the class (not the work I have abandoned to do the class) seems to make a big difference to me.  I pay attention, I make ‘mental notes’ about the weights I am going to use, how many reps I will do (or how long it should take to do them) and then I try to execute the plan.  If there is a speedball station scheduled – which is where I most often ‘rest’ – I try to remind myself to keep my hands up, to mix up my hitting patterns, to hit the ball 250 times in each minute.  When I train well I prepare well – I think through the plan and then try to ‘do it’ the way I ‘thought it’.

When I don’t train well it is sort of the opposite.  Not only do I not listen to instructions, but half the time I start without a water bottle and towel…then find a reason to go hunting for them sometime during the class.  Not only that – because I wasn’t paying attention at the start AND because I didn’t really ‘think through’ what I was doing, I would then spend way too much time looking at the instructions that have been scrawled on the wall or white board.  It might be the second lap, but for some reason I need to go and ‘double check’ exactly how many repetitions it was, or what exercise/combination was it again?

It is also amazing how much more ‘slippery’ the barbells/rings/pull-up bars get when I am not concentrating.  When I am ‘on my game’, I just seem to do the lifting/pull-ups, whatever.  When I am not, I need to rub my hands on the walls to get some chalk, or re-wrap my hands because they are a bit loose and it is making it hard to hold on.  Maybe I just need to put the bar down for a little while and rub my hands on the side of my shorts?

What else do I do?  When I am training well, I train.  When I am not, I ‘notice things’.  That barbell is a bit loose – maybe I should tighten it up now (instead of lifting it up!).  That bit of paper on the floor – I definitely need to pick that up and put it in the bin.  I better re-adjust those kettlebells so they are all in one perfect row…sure – that stuff is important but it can wait 15minutes for me to finish training before I fix it.

Where am I going with all of this?  Well, I think we all – all of us – have some great strategies that enable us to ‘weave our way’ through a session without getting the maximum value out of it.  Some of the strategies are ones I use and have written above – there are a HEAP of others that I see every day.  Whether you are doing it consciously or not, results don’t come from finding the path of least resistance – from finding the way to get to the end with the least possible effort being expended.

I have decided that this week that when I get the chance to train, I am going to be focussed and maximise my results.  It is too hard to squeeze a session in these days to be able to waste sessions and just ‘make up for it tomorrow’.  Who knows what tomorrow is going to bring – who knows when I am going to be lucky enough to get another session in?  I need to make the most of the session I am doing right now.

See you in the gym,

Michael.

P.S.  Before I go, remember that the footy season starts this week – don’t forget to join our competition at http://www.footytips.com.au/comps/Round_1_Fitness_2015]

P.P.S.  Easter hours are listed in the ‘Gym Update #2’ so scroll down if you are interested in when we are open and what we are doing over the weekend.

Gym Update #1  – April Challenge is GO

Our latest gym challenge – the April 2015 ’30-50’ Challenge is up and STARTS WEDNESDAY.  For the first time ever, there are TWO registration options:

1/.Register for the challenge AND 2x Body Scans (1 before the challenge, 1 after) for a cost of $35.

2/.Register for the challenge only for a cost of $10.

As this is a ‘Get it Done’ Challenge, everyone who finishes will receive a ‘Get it Done’ T-Shirt…we never sell these so everyone you see wearing one in the gym – including any of the trainers – has ‘earned’ their shirt through finishing one of the challenges.

So…what do you have to do?

1/.Within the month of April, complete 20x Group Training Classes at Round 1.  All class types count (yes, including Beginners!).  You must complete 20 sessions and have each one signed off by a trainer.

2/.In addition to the classes, you must also complete FIFTY repetitions of THIRTY different exercises.  You can break these up however you like – 10 at a time, 20 at a time, 2 at a time for all I care – as long as on the 31st of April you have done 50 reps of each of the nominated exercises you are DONE.  Now – don’t stress about me tricking you and including things that you just haven’t learned to do ‘yet’ – I have included ‘alternative’ exercises for anything that I think might be in that category on the sign off sheet and if you have issues with any of the others I am sure I can come up with a replacement for those as well.

The list of exercises has been published on FACEBOOK and the sign-off sheets can be collected from Reception for all registered users from MONDAY morning.

Keen?  The registration link is here:  April Challenge Registration.

Gym Update #2 – Easter Opening Hours

This coming Friday is Good Friday – and the Easter weekend follows.  Our opening hours will be:

Friday:  08:15am Boxing, 09:15am Boxing, 10:15am Body Work, 11:15am NEW CLASS:  CONCEPT.

The new class is a 30-minute ‘Rowing Only’ session that is limited to 8-participants.  If you want to do it, you MUST BOOK.  This is a trial class for a new class-type (I have written a series of rowing only AND assault bike only work-outs) that I will run once per week if there is sufficient interest.

Saturday:  Normal Saturday hours.

Sunday:  Normal Sunday hours.

Monday:  Normal Public Holiday hours (same as Sunday).

There are some signs up around the gym as well…

Gym Update #3 – New Gym Tags

We have some pretty new gym tags in – they double up as bottle openers and the registration number has been laser printed on the back so it should never, ever need replacing.  You don’t even have to do 10-burpees to get one (but they do cost $5!).

Gym Update #4 – New Classes, Re-thinking the timetable

As mentioned in the ‘Easter Hours’ session, I have been working on creating two new class types.  Both of these are 30-minutes in duration and will be based around the concept II rowers or the Assault bikes.  These sessions are tentatively going to be run on either Tuesday or Thursday (potentially BOTH) with a start-time of 5:45am…I am really keen to get some feedback on whether or not anyone is interested in these sessions or if I should abandon the preparation work now!

I have also been doing a lot of thinking and spit-balling about our 7pm time-slot in particular.  The Body Weight Boxing session (B+) really hasn’t taken off the way I would have liked and we often have less than 5-participants.  My thought process at the moment is:

Mondays:  Move Body Work to 8pm and run Beginners at 7pm.

Tuesdays:  As is.

Wednesdays:  As with Monday, move Body Work to 8pm and run Beginners at 7pm.

Thursdays:  As per Tuesday – run Body Work at 7pm and Beginners (NOT 1-min Rounds) runs at 8pm.

This would all mean the end of B+, the addition of two additional Beginners sessions AND the moving around of two of our Body Work classes.

Thus is not ‘happening’, but I would like everyone’s thoughts on it.  Please email me at info@round1fitness.com.au if you have any thoughts or opinions.

Gym Update #5 – SPARTAN Race Team

Thanks to everyone who made it too our rope climbing session at Anning Park this morning.  As I noted, a bit of practice will go a long way and the ropes are always available in the gym for anyone who wants to have a go.  The other part of Spartan of course is the running – it is 7kms of running on the day – so remember to keep banging out those post session gym runs…come race day it will be well worth it (and the day AFTER race day you will be glad you made the extra effort during the preparation phase).

Next training is scheduled for Sunday, April 12th.  Stay tuned for the venue.

Gym Update #6 – New Gloves, Weightlifting Gloves and Gymnastic Grips

There is a tonne of new gear on order – bag mitts, mma gloves, leather gloves, weightlifting gloves and – a new product – gymnastic grips.  Hopefully everything will be ready to ship by the end of the month so keep an eye on the ‘shop’.

Gym Update #7 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Gym Update #8 – Beach Bodies 3-month Program

I have intentionally hidden this down the bottom of the blog but I am approximately 50% of the way through a 3-month ‘Beach Bodies’ program that I am planning to run from June 1st until August 31st.  The program features daily programming – cardio, strength, core, plyometrics – and integrates some Boxing classes as well.  The program features separate programs for men and women (although there is some overlap of course) and a simple food plan – similar to the one used for the muscle plan but split up with different quantities for different body sizes.

This is by far the most complete programming effort we have undertaken and will require a fair bit of commitment to complete from anyone who wants to have a go…the results should be pretty impressive though!

The idea of the plan is to do the work over winter so that when summer rolls along, you will have already done the work…you wont be scrambling to fit into your boardshorts (or your bikini).

If you have read down this far and might be interested in the program, please email me at info@round1fitness.com.au and I will make sure you receive future updates.

Link of the week

This is one of my favourite ever articles – it was written by Jim Wendler (author of 5-3-1) and published a few years ago now.  Well worth a re-read…

https://www.t-nation.com/training/the-walk-on

Michael.

Do you feel like there is something ‘MISSING’?, New Gloves, Rest Days March 22nd, 2015

Hi and welcome to another week,

I am up in Bali for a friends 40th for a few days and am trusting that the last few days of training (I flew out on Wednesday night) have been as good as it all was at the start of the week.  I know that for me – struggling with this stupid knee injury which is sending shooting pains up and down and through my leg every time I move ‘wrong’ – training has just been hard and frustrating and generally driving me crazy for a good couple of weeks now and whilst I am not sure I actively ‘miss’ training I certainly feel like there is something MISSING from my ‘life’!

Now – it isn’t that I find myself sitting around with time on my hands – it seems that there is always something to do – so the time I was spending training is always quickly filled.  In fact, after missing sessions for a couple of days you actually start to wonder exactly how you used to ‘fit in’ those sessions?  Or maybe that is just me?  But when I am not being active I just don’t feel ‘right’ somehow – something is MISSING.  It certainly isn’t my job – I have a great job and I get to work with a great group of people AND an amazingly committed group of clients.  It isn’t my family who are incredibly supportive of what I am doing and each other.  But when I am not training, something is just MISSING.

It is kind of hard to describe and hard to define.  You know how you are standing out in front of the heavy bags and starting to put your hand-wraps on…and as you are reading the chalk scratchings on the walls your heart starts to go just a little bit faster?  Or you are down on the rubber staring at the Body Work white-board and trying to figure out in your head exactly what WEIGHT you should use for ‘THAT’?  Training is exciting.  It makes me nervous – maybe because I know it is going to hurt!  Maybe because I know that I am just about to find out whether or not everything I have done and everything I have learned (and maybe everything I have eaten!) in the last week/month/year/whenever is about to be tested…and I am not sure if I have all the answers ready so that I can pass the test?

I can’t tell anyone out there how to do their job or run their lives or look after their family…I don’t have those answers.  What I can tell you though is that spending time in the gym is just good for you – both emotionally and physically.  It is good to find a way to get down to the gym with the intention to just ‘cut loose’ a few times every week.  Really swing hard at the bags.  Pick up some uncomfortably heavy things and put them down again.  Push yourself as hard as you can go on a rower or assault bike.  Training regularly and training hard makes you feel more vibrant, more confident – it makes you feel good about yourself.  It makes you think more about your diet (it is amazing how WELL I eat each day AFTER I have trained versus the somewhat ‘relaxed’ nature of my non-training days!) and contributes to a better nights sleep.  Everything is connected.  Train well = eat well = sleep well = happy, positive person.  Miss sessions = food mis-steps = poor sleep = tired, grouchy, irritable person.

For me, maintaining a consistent training rhythm is so important to my overall well-being…it is important to my state of mind.  When I am not active, the time just seems to be ‘lost’ on other tasks…but my head is never quite right.  If I am not training, there is something ‘missing’ and I feel it not just with regards my physical fitness – but in every element of my life.

See you in the gym,

Michael.

P.S.  Don’t forget to join the April Challenge.  The list of exercises are going to make it a fun month of training…and don’t forget that the next Spartan training session is 8am next Sunday…

Gym Update #1  – Membership Referrals at Round 1

When I mentioned our referral scheme to a member early last week, I was greeted with a blank stare.  But it is real and it really (really) works.  If you refer someone and they join Round 1 for 3-months, we give you an extra week on your membership for free.  If you refer someone and they join Round 1 on an ‘Unlimited’ contract, we give you an extra TWO WEEKS membership for FREE.  If you refer someone and they join Round 1 for 12-MONTHS, we give you an extra MONTH’s membership for FREE.

Gym Update #2  – April Challenge is GO

Our latest gym challenge – the April 2015 ’30-50’ Challenge is up and ready to go.  For the first time ever, there are TWO registration options:

1/.Register for the challenge AND 2x Body Scans (1 before the challenge, 1 after) for a cost of $35.

2/.Register for the challenge only for a cost of $10.

As this is a ‘Get it Done’ Challenge, everyone who finishes will receive a ‘Get it Done’ T-Shirt…we never sell these so everyone you see wearing one in the gym – including any of the trainers – has ‘earned’ their shirt through finishing one of the challenges.

So…what do you have to do?

1/.Within the month of April, complete 20x Group Training Classes at Round 1.  All class types count (yes, including Beginners!).  You must complete 20 sessions and have each one signed off by a trainer.

2/.In addition to the classes, you must also complete FIFTY repetitions of THIRTY different exercises.  You can break these up however you like – 10 at a time, 20 at a time, 2 at a time for all I care – as long as on the 31st of April you have done 50 reps of each of the nominated exercises you are DONE.  Now – don’t stress about me tricking you and including things that you just haven’t learned to do ‘yet’ – I have included ‘alternative’ exercises for anything that I think might be in that category on the sign off sheet and if you have issues with any of the others I am sure I can come up with a replacement for those as well.

Keen?  The registration link is here:  April Challenge Registration.

Gym Update #3 – SPARTAN Race Team

Our next training session is Sunday March 29th – we will be learning rope-climbs on that day…wear some long socks if you don’t want to end up with ‘scabby’ shins!  8am start at Anning Park.

Gym Update #4 – New Gloves, Weightlifting Gloves and Gymnastic Grips

There is a tonne of new gear on order – bag mitts, mma gloves, leather gloves, weightlifting gloves and – a new product – gymnastic grips.  Hopefully everything will be ready to ship by the end of the month so keep an eye on the ‘shop’.

Gym Update #5 – 2015 Crossfit Open

Just a reminder that for the duration of the 2015 Crossfit Open we will be doing each of the WOD’s as they are announced each Friday night at 7pm.  The workouts have been both a great challenge AND a lot of fun so far…our plans are to head out to dinner together after the workout this coming Friday night.  If you are interested, just get to the gym in time for a 7pm start on Friday night.

Gym Update #6 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Link of the week

An interesting article on programmed rest days:  http://www.insidetheaffiliate.com/blog/2015/3/16/why-your-gym-should-program-rest-days.html

If you are doing Boxing and Beginners sessions, you probably don’t need to stress too much about this idea – however for those people out there who are combining Boxing sessions, Tanks Sessions, Body Work classes AND your own lifting…might be 5-minutes worth reading!

Michael.

It takes TIME to get better (It just DOES!), New Challenge for April, 1Life1Body.COM.AU March 15th, 2015

Hi and welcome to another week,

The new Assault Bikes are certainly leaving a mark on me and my training.  It isn’t about the trouble I am having get on and off (they are different and it just feels awkward) – I know I will become accustomed to that.  It is just that I haven’t ridden them enough to know what I can do on them with regards time and distance and the subsequent levels of exhaustion I am likely to suffer.  On the old bikes it was fine – I knew how fast I could go – and how long I could ‘hold’ each speed – in each gear.  And yes, some bikes were harder than others but in principle I knew that if the speed needed to be 100 and I had to be in gear 14, well, it would be relatively easy.  Change the gear to 18 and it would be VERY hard.  On the Assault Bikes, I (and the rest of you) are still in ‘finding out the hard way’ stage.  One thing is for certain – pedalling flat out on the Assault Bikes over the past week or so has left me flat on my back in the gym too many times already…I need to get better!

Going through this little experience with the Assault Bikes has had me thinking about people just starting at Round 1.  Or people just moving from Beginners to Boxing…or trying Body Work for the first time, or having a go at their first No Rules or TANKS session.  The explanation of what you have to do is confusing – but ‘everyone else’ seems to know exactly what it means (and they all seem to know each other!).  The movements being demonstrated seem complicated and they have names that are unfamiliar – but ‘everyone else’ seems to be doing them at least as well as the trainer (and some people seem to be doing them much BETTER than the trainer).  The weights being talked about and used are ‘beyond heavy’ and where exactly IS all that equipment that people seem to be grabbing from all over the place…and why do I need it again?  And what was the first thing I have to do?  And where did everyone go?

In your own head you are probably thinking “I just don’t have it in me to do ‘this’”…whatever exactly ‘this’ is.  It all seems too hard, too much…and because of this, your first thought is maybe to scurry back to Boxing, or Beginners…or out of the gym.  All of those reactions make a lot of sense to me (after all, I have been new to things in my life before – we all have!) but it isn’t exactly the best pathway to ‘growth’.  So…what are the options???

1/.Follow your instincts and give it away.  This might mean leaving the gym, going back to Beginners, or Boxing, or wherever it was that you felt comfortable and successful.

2/.Make the best of it – accept and understand that it is going to take TIME and just commit to giving it a go!  The next question I guess is exactly how much time is it that we are talking about?

Well – how much depends – and that is because the ‘time’ you need is for a lot of reasons.  The first problem to overcome is that overwhelming feeling of discomfort – and you feel uncomfortable because your head is so filled with the ‘details’ you aren’t able to see the ‘big picture’.  As an example, whilst it might SEEM important to remember the exact order that each of the assigned exercises must be completed in, it is probably more important simply to relax in the knowledge that you know where that ‘LIST of Tasks’ is written down!  Give yourself a way to ‘answer’ the easy questions so that you can focus on the more complicated ones!

You also need time to develop your skills.  Whilst your table-tennis skills – honed in your garage as a kid! – might remain razor sharp, if you have never done a squat with a heavy bar on your back before, it is going to take time until you are comfortable doing it!  If you have never done a burpee with a push-up before, it is going to take time until you can do it in ‘one motion’ the way the people around you seem to be doing…it doesn’t take days or weeks – it takes months and years of repetition.  It might be true that once you have learned to ride a bike you ‘never forget’, but there were no doubt a few cuts and bruises (to your body and your ego) associated with that learning process…you need to be prepared to suffer a few more (hopefully just of the ‘ego’ variety) each time you try out a new movement either in the gym or out.  No-one expects learning to play the guitar to be easy but somehow everyone seems to expect themselves to do a perfect kettlebell swing on their first try!

You also need time to experience some SUCCESS – because a little bit of success is what will give you the confidence to keep ‘having a go’. This is a tricky though because almost everyone defines ‘success’ in a different way.  I mean there are some people – regulars at the gym – who just refuse to give themselves a break – they just can’t see themselves as ‘doing well’ as long as they aren’t perfect!  They might be in the gym five times a week and watching their diet pretty well, but as long as they are carrying those ‘extra’ (lol) 5 kilos, or struggling to deadlift their body weight or whatever their ‘problem’ is they wont give themselves any credit.  This is where it is important where you have a bit of an understanding of exactly why you are in the gym and training – because there are always alternatives and, for example, watching TV and eating cheesecake is a lot easier, more comfortable way to spend your time than punching bags and doing pushups!

So…if you want to feel ‘SUCCESS’, you have to give yourself a break and ask yourself (remind yourself??) exactly why you are training.  Hopefully, you’re training because you love it and it makes you feel happy and good about yourself – plain and simple. You enjoy training and you like what it does for you, so you come to the gym and work out because that’s how you have fun.  It is OK to get occasionally frustrated if there is a movement you are struggling with or you keep seeing other people who are ‘better’ than you at one exercise or another – we all have a competitive streak – but that shouldn’t stop you from enjoying what you are doing and taking pride in your EFFORT.

If your main focus is the things you can’t do or how you stack up compared to other people, then that might be a problem for you going forward. You have put yourself in a position where you have to realise that there are some things you might NEVER do ‘WELL’ (some things are just plain HARD!) and some people you’re just probably NEVER going to catch up too, so where does that leave you?

Well, if you want to be fit and healthy it means you need to quit thinking about all that other crap and focus on what you are doing WELL – and that might be as simply as just HAVING A GO at something new – rather than thinking about things from the other side!

Remember, when it comes down to it none of us at R1 are training for Olympic medals. You should always dream of being as good as YOU can be – and that dream should be part of what gets you back in the gym each day – but it shouldn’t be leading to feelings of frustration and helplessness. It should be about becoming something better than you were three months ago – six months ago – two years ago.  A stronger, healthier person. These are the things that are going to make your fight with the alarm clock, the punching bag, the barbell and the confectionery isle worthwhile, so they’re the things you should focus on. Dream big – but don’t expect perfection from yourself.  Keep some perspective on what you’re doing and why – and just keep moving forwards.

Try something new this week.  It might be as simple as picking up a heavier barbell or going for a bin run after you class finishes – but try something new and – importantly – give yourself credit for having a go.  And remember, if you are regularly in the gym you ARE doing an awesome job – you just are.

See you in the gym,

Michael.

P.S.  Thanks to everyone who has expressed their sympathy for the recent passing of Vanessa’s Nanna, Peggie.  It has been a difficult time for everyone in my family and all of the words of support from everyone at Round 1 have been most appreciated.

Gym Update #1  – April Challenge is GO

Our latest gym challenge – the April 2015 ’30-50’ Challenge is up and ready to go.  For the first time ever, there are TWO registration options:

1/.Register for the challenge AND 2x Body Scans (1 before the challenge, 1 after) for a cost of $35.

2/.Register for the challenge only for a cost of $10.

As this is a ‘Get it Done’ Challenge, everyone who finishes will receive a ‘Get it Done’ T-Shirt…we never sell these so everyone you see wearing one in the gym – including any of the trainers – has ‘earned’ their shirt through finishing one of the challenges.

So…what do you have to do?

1/.Within the month of April, complete 20x Group Training Classes at Round 1.  All class types count (yes, including Beginners!).  You must complete 20 sessions and have each one signed off by a trainer.

2/.In addition to the classes, you must also complete FIFTY repetitions of THIRTY different exercises.  You can break these up however you like – 10 at a time, 20 at a time, 2 at a time for all I care – as long as on the 31st of April you have done 50 reps of each of the nominated exercises you are DONE.  Now – don’t stress about me tricking you and including things that you just haven’t learned to do ‘yet’ – I have included ‘alternative’ exercises for anything that I think might be in that category on the sign off sheet and if you have issues with any of the others I am sure I can come up with a replacement for those as well.

Keen?  The registration link is here:  April Challenge Registration.

Gym Update #2 – SPARTAN Race Team

Our first Spartan Race training session was today.  It wasn’t too tough – but we did a bit of running, some monkey bars, some more running, some pull-ups and even some more running.  A lot of fun really.

If you are at all interested in doing the event I would encourage you to give it a go – we are going to do it TOGETHER as a TEAM…if anyone is struggling with an obstacle we will help get them through it together.  Next training session is Sunday March 29th – we will be learning rope-climbs on that day.  Like today, it will be an 8am start.

Gym Update #3 – 2015 Crossfit Open

Just a reminder that for the duration of the 2015 Crossfit Open we will be doing each of the WOD’s as they are announced each Friday night at 7pm.  The workouts have been both a great challenge AND a lot of fun so far…our plans are to head out to dinner together after the workout this coming Friday night.  If you are interested, just get to the gym in time for a 7pm start on Friday night.

Gym Update #4 – New Wraps, New BackPacks, New Hats

Orders for new gloves are just about to go in – we are getting in additional bag mitts, leather gloves, mma gloves and weightlifting gloves (which you can also wear under your boxing gloves).  Keep an eye on the store if there is anything in particular you need – we are trying to keep things as up-to-date as possible whilst continually enhancing our product range.  Our new snapback hats will be on the way soon…and – as mentioned over the last couple of weeks – our new backpacks have arrived and are available for all of you 12-month members…

Gym Update #5 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Gym Update #6 – Perkville

Can’t sign off without mentioning Perkville.  Sign-up, check out your points and redeem your points for Round 1 vouchers at www.perkville.com.  It is an awesome system – spend money at the gym (on memberships and personal training), get points.  Come to the gym and train?  Get points.  Recommend Round 1 Fitness to your friends – get points!  It is that simple.  400 points = $25 – so just for paying for a 12-month membership you will get nearly $50 in credit to spend at R1.  How easy is that?

Link of the week

Awesome sight put together by Round 1’er and ‘Life Ready’ Physio Monica Wright:  http://1life1body.com.au

Check out the site for any help you need on health, fitness, well-being…for anything really.  And if you are struggling with injury, get in touch with Monica at WWW.LIFEREADYPHYSIO.COM.AU.

Michael.

Simple doesn’t mean ‘EASY’, Spartan Race Plan, New Member Profiles March 8th, 2015

Hi and welcome to another week,

First up – apologies for missing the blog last week.  Between a Sunday spent Body Scanning and a Monday running classes followed by building Assault Bikes, I simply ran out of weekend!  I am sitting here typing this on Saturday night (I have a busy Sunday with Little Athletics, Round 1 and Marshall’s 13th birthday) which I hope shows that I have learnt my lesson – get more organised!

It is hard to write this week without writing about the amazing achievements recorded by so many people who completed the 28-Days Later Challenge.  With a few weigh-ins still pending we are pushing 300kgs of weight loss averaging out at nearly 4kgs per person.  Outstanding.  And all through following a simple regime of three (3) gym sessions per week, no bread, no alcohol and no added sweeteners in their food.  Personally I was very happy with my own results – my weight only went down by 400g – but I did drop nearly a kilo of fat and added as much in muscle.  Not only that, I just feel ‘BETTER’.  Sugar and sweeteners really should be ‘sometimes’ foods!

Reading back through the last paragraph, I referred to the 28-Days later regime as ‘Simple’.  I guess it is true – the rules were simple – but please don’t confuse ‘Simple’ with ‘EASY’.  Anytime you commit to doing something and give it all you have got, it is not easy.  For me going without alcohol for 28 days was definitely a hard challenge – I don’t really drink a lot but a couple of drinks a couple of times each week is a pretty ingrained habit and going without was tough.  I know a lot of other people have told their stories about missing things as diverse as yoghurt (contains sweeteners), diet coke (sweeteners) and tomato sauce (yep – sweeteners) but also how the results of their ‘sacrifice’ have shown both on the scales and in their day to day positive outlook.

Simple is not ‘Easy’.  When it comes to managing your life, sometimes the ‘simple’ answers are the hardest ones to honour.  For example, you realise that you have been inconsistent in getting to the gym is a challenge due to a busy life – and when you look at the timetable you just stare at that 5am time-slot and KNOW it is the answer to your problem.  “I know – I will train at 5am”.  Simple right?  Until the alarm goes off at 4:15am and all of a sudden that simple answer isn’t quite as ‘EASY’ as it seemed.  It is HARD to follow through – but if you really want the results you say you do, you CAN do it.

Want another example?  You are trying to lose that ‘last 5 kilos’ (you know, the hard 5 that all of us are battling with) and decide to have a real go at a genuine ‘TABATA’ lifting program.  20 seconds on, 10 seconds off doing front squats (or barbell thrusters if you are a real ‘ideas man’) for FOUR (4) minutes.  Eight efforts, Four Minutes.  That is pretty simple.  And apparently it is one of the great ‘fat stripping routines’ ever – so let’s give that a go.  So you set up the rack, get under the bar and press ‘GO’.  And with two minutes gone and 50 something reps in the rear-view mirror, all of the reasons why the routine isn’t being done by ‘everyone’ become really clear in your mind.  And you resolve not to finish.  And you resolve NOT to quit.  And you resolve NEVER to do it again.  And then your 10-seconds rest is over and you have a decision to make – you know the answer to your goal is to pick up the bar and get moving again…but it is just so HARD.  Just like the 5am classes, how much do you really (really!) want it?  Because if you want it, you can do it!

The rules of the challenge were simple – and some people posted amazing results.  But this scenario is true so many times in life – how many times have you listened to sports commentators on television talk about sport ‘x’ being a ‘simple game’? – but doing the basics, the simple, fundamental basics, consistently and well is really hard.  People always talk in the same way about managing your diet, your training, your life – about how ‘SIMPLE’ it should be.  How SIMPLE it is to get your food prepped, your training done, get to work on time.  But again, simple isn’t EASY.  If it was EASY to drop weight, everyone would be walking down the beach with six-pack abs.  If it was EASY to gain muscle, everyone would have shoulders like Arnold.  But it isn’t easy.  The answers to the questions are SIMPLE – but following through on the work is HARD.

Challenge or no challenge, if you want results in the gym they are honestly yours to take – and you probably already know what you need to do to achieve them.  The answers are SIMPLE – you know what they are.  But simple doesn’t mean easy – hard work and commitment is where results come from.

See you in the gym,

Michael.

p.s.  The details of the Tabata lifting program can be found in Dan John’s awesome book ‘Never Let Go’.  If you want to read it – and I would recommend it to everyone – you can get a copy here:  http://www.amazon.com.au/Never-Let-Go-Philosophy-Learning-ebook/dp/B0051GOM66  We have been using a lot of Dan’s ‘stuff’ at Round 1 since opening the gym back in 2010.

Gym Update #1  – 28-Days Later Challenge

Whilst I mentioned the 28-Days Later challenge, I just wanted to add a special congratulations to everyone who participated.  Whether you managed to get to the end or not, good on you for having a go – contemplating a month without alcohol/bread/sweeteners is not easy and just giving it a crack is a great effort.

Our next scheduled challenge will be a ‘Get it Done’ t-shirt challenge and is planned for APRIL – I am still working through the plan but in principle it will be a 30/50 challenge.  The idea will be that you will have 30 days to complete 20 classes + 50 reps of a series of exercises.  The plan will be set up so that you can complete all of the extras with an extra 30 minutes per week on top of your classes.  Anyway, let’s how how it all looks when it is finished.

Gym Update #2 – SPARTAN Race Team

For everyone who is registered for the SPARTAN Race on April 18th (and don’t forget to order your shirts from TeeSpring HERE:  http://teespring.com/round1fitness-spartan2015 – they look amazing and there is only 9 days left to order) we will be conducting training session number 1 at Anning Park next SUNDAY morning at 8am.  The session will be finished by 9am so anyone who wanted to get their SPARTA on then head down to the gym to do the 9:15am session can do so.

The plan at this stage is to run a session next week, another on Sunday 29th before trying to get some time at the Rhino Obstacle Park on the weekend of April 11th/12th

We will do some running, some monkey bars, some rope climbs…just a few things that will help you get through when raceday rolls around.

If you haven’t registered for our Spartan Race team, there is STILL TIME.  It is going to be awesome.  We will ALL be doing it together as a team and helping one another through it…and we might even maybe head out for a sneaky beer afterwards!

Gym Update #3 – 2015 Crossfit Open

Just a reminder that for the duration of the 2015 Crossfit Open we will be doing each of the WOD’s as they are announced each Friday night at 7pm.  The workouts have been both a great challenge AND a lot of fun so far…our plans are to head out to dinner together after the workout this coming Friday night.  If you are interested, just get to the gym in time for a 7pm start on Friday night.

Gym Update #4 – New Wraps, New BackPacks, New Hats

The new Backpacks are in, the new Backpacks are in.  For anyone who has been waiting patiently for the bag that goes with their 12-month pack, please let me know.

Remember, you can now take your membership pack as ‘Perkville’ points rather than ‘just the pack’ if you like.  You will receive 1100 points at sign-up which you can then use on PT, Body Scans, Gloves, Wraps, whatever you want.  So for people who ‘don’t want the bag’ or whatever, don’t feel you have to miss out.  Just swap over your ‘pack’ for ‘points’ so you can take full advantage.  If you still haven’t joined Perkville, I just don’t understand why!  It is free.  You get points for every dollar you spend on your membership.  You get points every time you come to the gym.  The points can be converted to vouchers that you can spend at Round 1…go to www.perkville.com and get on it!

What else?  As mentioned a couple of weeks ago, we now have both ORANGE and Lime-Green wraps available for sale in the gym (as well as all of our other colours!).  The next arrival will be some new snap-back style caps that should be here within the next week or so.

Gym Update #5 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Link of the week

A bit self-indulgent but if you haven’t seen our latest members profiles, you really should have a quick read.  Pretty inspiring stories from Paul (this week) and Flick (last week):

http://round1fitness.com.au/rn_profile/paul-artis

http://round1fitness.com.au/rn_profile/felicity-thompson-flick

Once you have checked out the profiles, have a look at this amazing article from Juggernaut related to knee pain:

http://www.jtsstrength.com/articles/2015/02/24/patellofemoral-pain-part-1-putting-research-rehab/

Michael.

The Five Keys to Healthy Eating (according to the 28-Days Later Challenge Crew!) February 22nd, 2015

Hi and welcome to another week,

A big ‘Well Done’ to everyone who got through some classes last week.  That seven-minute rounds session last Wednesday must have been in the toughest five or ten sessions we have EVER run…it was just relentless.  I know for me that by the time I got to the last station (upper cut shields) I was pretty much ‘done’ and it took a lot of focus and concentration to get through to the end.  Whilst I am at it, there has been a heap of positive commentary about the latest ‘block’ of five Body Work classes…one week is already down so if you (like me) like to try and make sure you give all of the sessions (A-through-E) a try, make sure you get another ‘letter’ ticked off this week.

A week ago, each of the ’28-Days Later Challenge’ participants had a ‘special’ challenge to complete – write down ONE thing (just ONE) that they had learned about their ‘regular’ diet whilst having to take their food choices a bit more seriously for the purposes of the challenge rules (No alcohol, No Bread (or bread substitutes) and No ADDED sugar or sweeteners of ANY kind).  All of the photos were uploaded to InstaGram (there are a heap of them there – just search for the hashtag ‘#28dayslaterchallenge) and there is some absolutely golden advice there for all of us.  I have tried to summarise all of the comments into FIVE easy to digest statements that we could all benefit from.

ONE (1).  Sugar is ADDED to everything.  Everything.  Be Aware of what you are eating every day.

There is tonnes of reading on this out there and I am not going to rehash it all here – but in simple terms our modern diets include WAY too much sugars and it is BAD for us.  It is also in pretty much everything you buy that comes in a can or jar or packet…even so called ‘healthy choice’ foods have heaps of sugars/sweeteners and other things.  The message here is a simple one – if what you are eating wasn’t last seen growing, swimming or grazing, well, you need to read the label before you eat it.  And if it has sugar or an artificial sweetener listed amongst the INGREDIENTS, then you probably shouldn’t eat it.

TWO (2).  If the food ISNT in the cupboard/fridge, it cant go in your mouth.

This sort of goes together with point FIVE (5) – Preparation – but it is a big enough issue for a lot of us that I split it out.  No-one sits on the couch watching ‘Game of Thrones’ dreaming about eating an extra serve of broccoli.  Everyone sits and thinks about chocolate…or icecream…or chocolate…or cheesecake…or chocolate…or…you get the idea.  If there is no chocolate in the fridge, you WONT eat it.  Whatever your ‘poison’, keep it well away from you.  Don’t depend on self-discipline to see you through – leave the stuff that is your ‘weakness’ on the shelf in the supermarket.

THREE (3).  No point being ‘GOOD’ all weekend if Friday to Sunday is Free Eating/Drinking ‘Day’.

This is a lot of people.  A lot of people.  Monday until Friday night they are on their best behaviour.  But from Friday night until Sunday it is all take-a-way food, beer and wine, chips and dips, beer and wine, double serves of desert and the list goes on.  I want everyone to enjoy healthy social lives and have a good time, but none of us can ‘go crazy’ each and every weekend in terms of simple calorie consumption if we want to make progress with our training and drop a couple of kilos.  I have said this before that when you read about the ‘wolverine diet’ and notice that Hugh Jackman has a free-eating day once a week, first off – remember that is ONCE a week.  Secondly, remember that he is training twice a day every day, two hours every session and probably in caloric deficit…he can AFFORD a once a week blow-out ‘day’.  A better approach is a cheat ‘MEAL’ once a week – that is a cheat MEAL, not a cheat DAY!

FOUR (4).  Not EVERY meal needs to come with a side of alcohol – moderation is great (but make sure it is moderation).

Alcohol is what always causes the most controversy with challenges and I still cannot get my head around the fact that people will do everything asked of them and MORE in the gym (and without complaint or question) – bin runs, heavier weights, squats, sleds, you name it, but asking them to take a month away from beer/wine/whatever generates a reaction akin to asking for their first born child!

I agree – you should be able to enjoy alcohol in moderation…but as one person wrote, ‘I just need to re-think what moderation is’.  You don’t need a glass of wine with dinner every night.  You don’t need to drink alcohol every time you go out for dinner or (in fact) every time you are sitting out by the pool.  Be smart.  Keep alcohol consumption to TWO (2) days per week – and stick to TWO drinks per day.  Save the celebrating (more than two drinks!) for REAL celebrations…moderation means moderation.

FIVE (5).  Planning and Preparation are the keys to success.

This was the most common recurring theme.  If you want to be successful in terms of maintaining a healthy eating regime, you just need to be organised.  When things go wrong you are ‘stuck’ in a shopping centre at 2pm on a Saturday and still haven’t eaten lunch…that is a situation that will lead to a poor choice/decision being made.  (You are hungry, you are in a hurry and options are limited).  Get organised.  Want to make sure you have a good breakfast?  Well, make sure you have the ingredients of that breakfast in the house ready to go…and make sure you have TIME in the morning to prepare it before you head to work.  Want to make sure you have a healthy lunch?  Don’t roll the dice with the deli down the street from your office.  Pack a lunch-box the night before and take it in with you.  The same for dinner.  If you get home and there is nothing defrosted/no veggies in the house, dialling for pizza just became a much more viable option…

Get organised.  With your food.  With your gym gear (get it ready the night before for morning sessions, take it with you to work for afternoon sessions)…if you get organised everything about a healthy diet and leading an active lifestyle becomes SO much easier.

See you in the gym,

Michael.

Gym Update #1  – 28-Days Later Challenge

We are entering the last week of the 28-Days Later challenge and the ‘extras’ video is up on YouTube here:

http://youtu.be/uw2JN68h_Qw

The details are in the video of course, but in short this week you need to complete another 2km row – but you have a time  challenge to meet:  Beat your last time by more than 10%!  If you do – AWESOME.  If you don’t, well, you have some EXTRA work to do…One Walking Lunge (each side) for every second you fall short.  The strength challenge is an EMOTM (every minute on the minute) workout consisting of 5-pullups, 10-Pushups and 15-squats – repeat the exercise sequence for 10 minutes, restarting from pull-ups (or fence pulls) every time the clock ticks over to ‘0’.

It is the last week guys – let’s all stay SUPER focussed and get the best possible result at the end of the month…if you have managed 21 days, you can SURELY manage 28-days.

Weigh-ins commence at 7am NEXT SUNDAY (March 1st).  There will be no early weigh-ins this time as that is effectively giving people permission to ‘cut out’ on the challenge a day early!

Gym Update #2 – Bars, Coffee

We have been lucky enough to become stockists of both Rebel Coffee (http://rebelcoffeeco.com.au) and Blue Dinosaur Bars (https://www.bluedinosaur.com.au) in the last couple of weeks.  Be sure to give the products a try – they are amazing tasting, high quality and (well, depending on your thoughts on caffeine!) pretty darn good for you.  The Blue Dinosaur Bars are $4 each – the Rebel Coffee is $15/250g…

Gym Update #3 – New Wraps, New BackPacks, New Hats

We have some new hand-wraps on the way…and new Quick Wraps.  The wraps will be available in a couple of new colours  – Lime Green and Orange – so be sure to check them out when they arrive this week.

We have also ordered some “different” backpacks for our 12-month membership packs.  These are a little bigger/more expensive than the sling bags and feature the newish ‘boxer’ logo you will have seen on the back of the trainer shirts…just something different really so that people who renew their membership year after year get a little bit of variation in their ‘goodies bag’.

On top of all that, we have some new Round 1 Caps on the way…should be here around the end of the month.  These will also feature the new logo!

Gym Update #4 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Gym Update #5 – Round 1 Dream Team has Launched for 2015

Every year we run an AFL Dream Team competition and this year is no different.  Well – it is no different in that we are running a league…it will be different in that I will WIN!  Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV.  The league (oddly enough) is called Round 1 Fitness.

‘THERE ARE ONLY TWO SPOTS LEFT.  IF YOU WANT TO PLAY, Join QUICK!!!’

DreamTeam crazies might appreciate this:  https://www.youtube.com/watch?v=IenTMfgcADM

Gym Update #6 – Spartan Up – New DISCOUNT OFFER

OK.  I have been banging on about this for AGES and we now have 50 people registered in our team.  Which is AWESOME.  But I think we can do better than that.  Now we have reached the magical number of 50, the Spartan Race Team have given us a 10% off code to help attract MORE registrations…if you are keen to have a go – or have registered but have a friend who is keen to be part of our team – then please send me a note (info@round1fitness.com.au) and I will send you through the discount code.

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category.  The team password is ‘speedball’.

Email info@round1fitness.com.au if you have registered so I can try and keep track of things!

Gym Update #7 – Grill’d Cockburn Gateways

Anyone who has been to Grill’d would know that each time you order they give you a ‘bottletop’ – you put the bottletop into one of three containers to indicate which community organisation you would like to support.  This month one of the options is Cockburn Basketball Association – who provide a great facility for everyone in Cockburn (from the young to the elite to the old!) to get active and have some fun playing basketball.  Plus they are great friends of all of us at Round 1.

If you are wondering which of the three ‘tubs’ to drop your bottletop into, please think about supporting Cockburn Basketball.

Gym Update #8 – 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

Great PODCAST this week from the guys at PowerAthlete – it features sleep expert Dr. Kirk Parsley!  Find the PodCast from the PowerAthleteHQ site here:  https://powerathletehq.com/2015/02/20/power-athlete-radio-episode-95/

There is also an amazing documentary around about the 2014 CrossFit games up on YouTube at the moment.  It runs for 29minutes but is well worth your time:  https://www.youtube.com/watch?v=w5pr-6LfiNk

Michael.