12-Days of Christmas Challenge November 24th, 2014

Hi Everyone,

The 12-days of Christmas challenge is just about to kick off.  If you need details, they are:

  1. Complete 20x classes (PT counts, Tanks counts, Strength counts etc) between the 1st of December and Christmas Day.  You can complete 2-sessions in a day on 3x separate occasions.
  2. Complete the 12-days of Christmas ‘Challenge Circuit’ 12x in the same period.  It consists of:
    • 12x Goblet Squats
    • 11x Barbell Push Press
    • 10x Burpees
    • 9x Walking Lunges
    • 8x Situps
    • 7x Scorpion Pushups
    • 6x Barbell Thrusters
    • 5(00)m row
    • 4x Hindu Pushups
    • 3x Ab Wheel roll-outs
    • 2x Pull-ups
    • 1x Bin Run

There is a video of the workout being completed here:  https://www.youtube.com/watch?v=w_2wvhZLRdc&feature=youtu.be

As usual, each class will need to be signed off by a trainer – if you finish, you will get yourself a free Round 1 ‘Get it Done’ t-shirt.  You also have the option of getting an InBody Scan to kick off the challenge for $25 and we will throw in another one at the end of the challenge for no charge…

That’s it – see you in the gym!

Michael.

Christmas Approaching (Get Organised), Dentistry Plus, Instagram Updates November 23rd, 2014

Hi and welcome to another week,

Holy hell – it is the 23rd of November and I feel like I am woefully under-prepared for the impending Christmas season…this weekend has been complete madness with running classes and winning football bets (thanks Stephen McGarrigle and the GAA!) and watching the Round 1’ers in the Crossfit comp up at Joondalup (they did AMAZING) on both days.  It has been crazy busy.  And as we all know, things only get worse with social commitments through December – I realised driving back from Joondalup this afternoon that I need to do a better job of planning out my weekend to make sure I find time to eat and train as well as meet my other commitments…else I might be seeing in the New Year a size or two larger than I am right now.  Hopefully the impending 12-days of Christmas Challenge will help be stay on top of things, but even so…

Before I start on the blog ‘proper’, I just wanted to ask everyone to be sure to check out the following sections of the blog before closing their browsers today.  Firstly, the return of the ‘Friends of Round 1’ section has a great offer from Dentistry Plus over in Leeming (thanks Aran!).  Secondly, full details of the changes in membership pricing are included in ‘Gym Update #1’.  Lastly, the details of the special price for the Spartan Race I am trying to get a team together for (next April 18th) is listed under ‘Gym Update #2)…Sorry for including this stuff at the top, but sometimes I feel I have so much information to tell everyone that if I don’t put some details ‘up at the top’ that it will be lost in all the details that follow…

Right.  As mentioned last week, we are going through a bit of a changing of the guard at Round 1 with some long-term trainers moving on.  Last week I spoke about Leila – who will be missing for a while to have bub number 4 – today, it is Sean’s turn.  Unlike Lils who is departing for a short time, Seany is off to start a new career and a new life in many ways.

Sean is actually the first person who I EVER hired to work at Round 1.  I had heard through friends that there was a young guy – a ‘gun basketball player’ – who was looking for part-time work and might be someone worth talking too.  I chatted to Sean by phone a couple of times and he came down to the gym to see me – I was still working full-time in my IT job when all this happened and trying to put the gym together in any spare time I had.  I was up on a ladder painting the boxing frames one day when Sean arrived for his ‘meeting’ in shorts and a basketball singlet.  For those who know him in 2014 this might sound unfamiliar but he was quite shy and quiet and didn’t really have a lot to say.  And he might have been 65kg’s (maybe).  Throughout our conversation, Sean’s main concern seemed to be that getting a job might involve him have to purchase a t-shirt…apparently he had to do that at a previous job ($22 was the amount he quoted if I recall) and when he left he didn’t get the money back – which apparently wasn’t fair.  His other concern was getting a job that would allow him time for shooting practice at Melville Rec every morning because – again, believe it or not, basketball was his entire life! But what the hell,  I wanted some junior staff, he had a good sporting background which I was keen on and he was a friend of a family friend – so he was ‘in’.  From his perspective, I guess I promised him a gym t-shirt at no cost, so he was keen to start.  Of course the opening of the gym was still a couple of months off but that meant extra time working on his jump-shot!

When Sean did finally start work – again, this might sound unfamiliar to people who know him today – he was actually too shy to run classes.  Not “didn’t like it”.  Would NOT do it!  Talking to people as they came in the door was actually asking a lot.  After a couple of months of ‘pushing’ he finally agreed to get involved in taking classes one Sunday (back when a busy Sunday session had maybe a dozen people in a class though he will claim that I threw him in the deep end)…it has been an amazing journey to watch from that time forwards really.  Suffice to say, these days he speaks with confidence in group situations – he speaks with confidence and honesty and authority.  He also uses that great sense of humour he has to make everything seem just a little more ‘fun’ than your heart of hearts knows the reality will be.

Sean has been an amazing employee.  He has really embraced Round 1 as a business and his fun, friendly personality has been a big part of what our gym is about (at least, what it is supposed to be about).  Whilst I wont miss picking up his protein shakers from any/every possible resting point throughout the place I will miss pretty much everything else.  He is just a great guy – a great friend.  When one of your staff moving on leads to tears from your children, well, I guess that says it all.  It has happened twice to me now – first when Jason moved down to Margaret River to be with some girl he barely knew, and now that Sean is off to try and make his life outside of the fitness industry.  There is just nothing better than going to work every day and having that mean you are getting to go and spend time with people who are your friends – people who you genuinely care about.

Seany, I am going to miss you mate.  You have been a big part of my life for nearly 5 years now and I am going to miss you.  I am sure everyone else will too.

See you in the gym.

Michael.

Friends of Round 1 Fitness – Super offer from Dentistry Plus

With Christmas coming up, inspiring us to get in shape, it’s awesome to see a huge number of our members that have been visiting regularly and sweating it out. Given that we all want to look our best this time of year, we were pretty excited recently when one of our regular members, local dentist Aran Moorthy, from Dentistry Plus in Leeming, extended a VIP offer for all of our members.

Exclusive VIP offer for Round 1 members only!

All members of Round1 Boxing Fitness Gym can receive 10% of all dental work at Dentistry Plus Leeming. This discount applies anything, whether it’s just a checkup, a feeling or two, porcelain veneers or any other dental work you may require. If you want to find out more about Dentistry Plus, you can check out their dental services here. Just remember, Aran – who trains at Round 1 at 6am a few times each week – said that to claim your discount all you need to do is mention Round 1 fitness to the receptionist for the discount to apply.

BONUS: Take-Home Teeth Whitening Offer $199

Aran is also offering a take-home teeth whitening kit at a price that is less than half of what many dentists round town are offering. Far superior to over-the-counter formulas you can get from the chemist, these can make a massive difference to the whiteness of your teeth.

Gym Update #1 – Membership price rises – Coming in Early December

As mentioned last week, from December 8th onwards (two weeks away) there will be some small rises in our membership fees for casual sessions, PT Sessions, 12-month Memberships (including FIFO) and Unlimited Memberships.  3-month packages and 10-round pass prices will remain unchanged.

In simple terms, the changes will be as follows:

Casual Class – Increase to $15.

10-round pass – No change

3-month membership – No Change

12-month Up-front membership – Increase from $715 to $780

12-month direct debit – Increase from $65/ month to $71.50 per month OR from $30/fortnight to /$33 per fortnight)

FIFO – Increase from $550 to $600 (same % change as 12-month contract)

Unlimited – Increase to $77 per month/$35.50 per fortnight.

PT:  Up to $35 per 30 mins, $60 per 60 minutes.

Remember – if you have an existing membership you will NOT (NOT) be impacted by the pricing changes.  The only time that there will be an impact is if you are on a 12-month or FIFO contract and your membership expires/needs to be renewed.

As part of the change, I will also be offering people the option of receiving $70 worth of PERKVILLE points in lieu of receiving a Round 1 Pack (gloves, bag, wraps, towel) when they renew their membership…that way, people will be able to use the points to get whatever they want from the gym.

Gym Update #2 – Spartan Up

There is a Spartan Event – a sprint race (7kms, 20 obstacles) coming up next April 18th.  This has never really been my thing but I just have an idea that – given the 7km distance – we could get 200 Round 1’ers signed up and ready to race in the event…I was thinking we might arrange t-shirts, a ‘special’ Sunday morning training squad (to help everyone get through the running) and who only knows what else!  Now – a heap of people have noted on Facebook that they are keen – awesome.  If you want to save $45 on registration, then you have to do it THIS WEEK!!!  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 #3 – December ’12 Days of Christmas’ Challenge is coming soon!

The next ‘GET IT DONE’ challenge will be commencing on MONDAY December 1st.   As with other ‘Get it Done’ challenges, completing the challenge will mean you are entitled to a Round 1 ‘Get it Done’ T.  In each of the last two weeks I have announced two ‘hints’ to help prepare everyone for the challenge:

Hint number 1:  You will need to complete 20 Classes between December 1st and Christmas Day.  This challenge will be NO JOKE.  Tanks will count, PT will count, Challenge Team will count.  Starting Strength will count.

Hint number 2:  Each day, you will need to complete a ‘RANGE’ of activities ‘in order’.  For EXAMPLE, 12 of one exercise, 11 of another, 10 of another etc.  These ‘extras’ will be designed such that they will not take more than 15 minutes.  You will need to complete the ‘EXTRAS’ on twelve occasions for the challenge to be completed.

Hint 3:  Your true love wont be bringing you ‘5 gold rings’ – they will be asking for “5(00) metres on the rower.

Hint 4:  Your true love wont be promising ‘7 Swans-a-laying’ – they have a bad attitude and will be asking for ‘Seven Scorpion Pushups’.

Two more hints this week.  The format will be very ’12-days of Christmas’.

Hint 5:  Your true love wont be presenting you with One Turtle Dove – but you will be doing One Bin Run.

Hint 6:  10 Lords a leaping?  10 lords a burpeeing more likely!

As said last week – this challenge will be NO JOKE!  Never have we run a Get it Done challenge that needed less than 25 classes…this time we only want 20 but it might just be the toughest one to finish ever.  You CAN do it.  And if you are looking to lift the bar in the run-up for Christmas (to make up for all the ‘bad behaviour’ that you will be indulging in) this will be just the thing.  Plus, the ‘Get it Done’ t’s are cool.  I have two of them – both hard earned!

Gym Update #4 – Life Plan / Muscle Plan

One week to go, one week to go!

Next Sunday is promising to be chaos with all of the power cuts in Cockburn Central (Western Power are saying that the gym will be down ALL day!!!) but please don’t stress.  We will still be scanning on Thursday and Friday nights this week, and if you miss out (you might be able to sneak in between classes during the week) we can always set up some time on the following weekend…

With regards the ‘celebration’ dinner, I am trying to organise an ‘EARLY Sunday’ dinner (from 4:30pm) at the new Lone Star restaurant (so everyone can get their steak and salad of course!) on November 30th…the idea would be that we do our scans on the Thursday/Friday nights plus Sunday morning then all get together on Sunday avo for a bit of a group ‘thing’.  I will put the same details on Facebook but if you feel like emailing me (which also works best!), the info@round1fitness.com.au will work just fine.

Gym Update #5 – Gym Refurb Project

No progress here unfortunately – the turf still lies dormant (though you might have noticed the move of the tyres etc outside?).  Hopefully some more news to share next week!

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

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

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

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

Link of the week

This might be a bit cheeky, but our website has just had a bit of a refurb and I would love for you all to check it out and let me know what you think:  www.round1fitness.com.au.

Further, the photos you see up on the site (top right corner) are coming directly from our Instagram feed – if you want to check out all the great shots we have been putting up there, you can watch them cycle past from the Round 1 site or go directly to Instagram at www.instagram.com/round1fitnessgym.

Michael.

Training focussed gym, Pricing Changes, 12-days of Christmas Challenge November 16th, 2014

Hi and welcome to another week,

Great sessions last week.  I honestly don’t know what started the 9-minute round thing but it is amazing…the classes give an incredible push whilst somehow also providing a mechanism for everyone to work at their own pace.  We have done three so far (there is another in the upcoming week) and I think everyone is starting to get the hang of it.  I also think everyone is starting to get the hang of the Turkish Get-ups in Body Work – I must say, from a coaches perspective the improvement within two short weeks has been amazing.

All of that said – Wow.  Last week was a week of chaos at the gym.  What was already going to be a sad time with Leila running her last sessions before heading off (for a while) to have a baby was made a little harder when Sean let me know he was also moving on – leaving the fitness industry for a new career in sales.  Since Sean will still be around the place for another week I thought I would save my (blog) farewells to him for next week and instead say a few words about Leila’s contribution.  Well, contributions because there have been many.

Lils started at Round 1 as a client – until (happily for me) – she agreed to leave her position at Next Generation and join us at Round 1.  At the time she joined, the gym was much smaller and less complicated than it is now – but also a lot less diverse in terms of trainers.  Sean and Jason – both young guys without families – were working alongside me, and the vast majority of our clients were family people dealing with the complexities of kids, jobs, after school sport and social activities – you name it.  Not to say that J and Seany didn’t understand – they did.  But they didn’t UNDERSTAND.  Lils did.  She knew what people were going through and how hard it was for most people to just get to the gym – and the empathy she brought and showed helped the rest of the trainers understand.

Without wanting to be sexist about it – Lils also understood how intimidating it was/is for girls to venture through the doors of a ‘Boxing Gym’.  Now, whether you think Round 1 is a ‘Boxing Gym’ or not (it isn’t) is irrelevant – when you are a ‘new person’ it is a boxing gym and walking through the doors is intimidating.  I still get told ‘my friends wont come – they say it is too scary’ by people…Leila helped.  She made all of us understand how to make new people feel at ease (well, she helped everyone else do it – I am a lost cause I am afraid!) not by lecturing – simply by making them feel like they could ‘do it’ – if not necessarily today, then one day.  This attitude of ‘can’ I guess has really helped the gym moved forward.  I am pretty happy to say that we honestly believe that anyone and everyone can train with us if we support them and they are prepared to stick at it – Lils ALWAYS supported them and helped teach the rest of us how to do it.  When we slip up – and we do – I think it is in this area of failing to continue to be supportive and encouraging…Lils was never this way.

Lastly – and she will acknowledge this but hate me saying it – Lils is a complete and utter physical wreck.  If there is an injury she hasn’t had then I don’t know what it is – but she is both smart and determined.  Some people (like me!) get injured and just ‘carry on’.  This is not clever.  Lils would carry on – but she would find a way to work around her injuries and get through the classes.  Not only that, she was smart enough to integrate her rehab/prehab activities into the classes so that when the session was over it wasn’t a matter of spending another 30minutes ‘recovering’ (though she did this when she had too), rather the training and recovery was done and her busy day (3 kids = busy times) could be resumed.   She understands the importance of rehab and injury management.  She understands the impact of food on injuries (inflammation) and was able to help the rest of us (and hopefully by extension all of you) with each of these things.

As I noted on Facebook, I am not saying goodbye to Lils because she IS coming back.  I am still not sure how I am going to get through the week without her providing her doses of sanity and reality to the place…I guess I just am.  All the best to you Lils – to you and Raym and the baby to be – all of us wish you guys the best of everything.

Just to finish off, I just want to say that I am pretty determined to continue pushing Round 1 Fitness to be a GREAT training facility – and one that delivers results to its clients.  If you have been noticing a real ‘PUSH’ from myself and the other trainers on technique recently, well, get used to it.  The sessions are programmed as if the exercises are being done properly…if you are rushing through them, you wont be getting the workout or the benefits intended.  You might also have noticed a little bit of ‘scaling’ going on with regards pull-ups and thrusters last week – again, get used to it.  If you are ‘scaled’ (a trainer asks you to do a modified version of the exercise), it isn’t because we don’t think you can do it or that we want to embarrass you by singling you out.  It is that we want the best outcome for the best effort and at this point in time, you are just better off performing a less complicated activity.  That said – you should WANT to do the program as set.  You should be striving for it – striving to improve – and if you work diligently at things you will be amazed at the feeling of satisfaction when you finally ‘DO IT’.

See you in the gym.

Michael.

P.S.  Please (please) read down at least as far as ‘Gym Update #7’.  I am intrigued by the idea of getting together a BIG crew for the Spartan Sprint race in Perth next April 18th…it is 7kms, 20 obstacles and (as long as we work together), every obstacle could be done by everyone…If you think you might be keen, read down and send me a note and I will start the ball rolling!

Gym Update #1 – Membership price rises – Coming in Early December

I am still finalising details everyone but from the 2nd Monday in December (December 8th) there will be some small rises in our membership fees for casual sessions, PT Sessions, 12-month Memberships (including FIFO) and Unlimited Memberships.  3-month packages and 10-round pass prices will remain unchanged.

I will include full details of the changes next week in the blog – suffice to say if you have an existing membership with Round 1 then you will not be impacted by the price change (until renewal time that is for those people on 12-month contracts).

As part of the change, I will also be offering people the option of receiving $70 worth of PERKVILLE points in lieu of receiving a Round 1 Pack (gloves, bag, wraps, towel) when they renew their membership…that way, people will be able to use the points to get whatever they want from the gym.

Gym Update #2 – December ’12 Days of Christmas’ Challenge is coming soon!

The next ‘GET IT DONE’ challenge will be commencing on MONDAY December 1st.   As with other ‘Get it Done’ challenges, completing the challenge will mean you are entitled to a Round 1 ‘Get it Done’ T.  Last week, I announced two ‘hints’ to help prepare everyone for the challenge:

Hint number 1:  You will need to complete 20 Classes between December 1st and Christmas Day.  This challenge will be NO JOKE.  Tanks will count, PT will count, Challenge Team will count.  Starting Strength will count.

Hint number 2:  Each day, you will need to complete a ‘RANGE’ of activities ‘in order’.  For EXAMPLE, 12 of one exercise, 11 of another, 10 of another etc.  These ‘extras’ will be designed such that they will not take more than 15 minutes.  You will need to complete the ‘EXTRAS’ on twelve occasions for the challenge to be completed.

Two more hints this week.  The format will be very ’12-days of Christmas’.

Hint 3:  Your true love wont be bringing you ‘5 gold rings’ – they will be asking for “5(00) metres on the rower.

Hint 4:  Your true love wont be promising ‘7 Swans-a-laying’ – they have a bad attitude and will be asking for ‘Seven Scorpion Pushups’.

As said last week – this challenge will be NO JOKE!  Never have we run a Get it Done challenge that needed less than 25 classes…this time we only want 20 but it might just be the toughest one to finish ever.  You CAN do it.  And if you are looking to lift the bar in the run-up for Christmas (to make up for all the ‘bad behaviour’ that you will be indulging in) this will be just the thing.  Plus, the ‘Get it Done’ t’s are cool.  I have two of them – both hard earned!

Gym Update #3 – Life Plan / Muscle Plan

Two weeks in and all is well.  What can I say at this late stage – STICK AT IT.  We have scans coming up in a couple of weeks but I have to say, I don’t need to see the scan outcomes to know that some people have accomplished some amazing things…all I have to do is see them walk into the gym.

Stick at it.  Stick at it.  Two more weeks!

With regards the ‘celebration’ dinner, I am trying to organise an ‘EARLY Sunday’ dinner (from 4:30pm) at the new Lone Star restaurant (so everyone can get their steak and salad of course!) on November 30th…the idea would be that we do our scans on the Thursday/Friday nights plus Sunday morning then all get together on Sunday avo for a bit of a group ‘thing’.  I will put the same details on Facebook but if you feel like emailing me (which also works best!), the info@round1fitness.com.au will work just fine.

Gym Update #4 – Gym Refurb Project

No progress here unfortunately – the turf still lies dormant (though you might have noticed the move of the tyres etc outside?).  Hopefully some more news to share next week!

Gym Update #5 – Starting Strength/Challenge Team

Really happy with progress here.  I could certainly see how much better the Starting Strength crew looked at the end of this week vs the end of week one – I cannot wait for the timed workout next week so we can start to get a real measure of their progress.  I am working on a ‘Hero Workout’ for the SS crew to close off the program…they have suggested that they might like to complete it wearing super-hero costumes…but ‘No Capes’ ‘eh Ben??  Now that is something I am looking forward to seeing.

With the Challenge Team, they are pretty amazing and have been doing things I wouldn’t really want to do – and smiling about it!  The programming is being thrown into a bit of chaos though as we go back over things to make sure

Gym Update #6 – New Gloves arrived

As promised, the new gloves DID arrive last week.  We now have heaps of sizes in stock – including in the super cool new ‘dual-logo’ Leather Gloves.  These leather gloves cost a bit more ($45) but they are pretty special – full leather, nice big supporting wrist wrap and now with a dual logo design (wrist and knuckles)…they look so good I had to buy myself a new pair the day they came in.

Gym Update #7 – Spartan Up

There is a Spartan Event – a sprint race (7kms, 20 obstacles) coming up next April 18th.  This has never really been my thing but I just have an idea that – given the 7km distance – we could get 200 Round 1’ers signed up and ready to race in the event…I was thinking we might arrange t-shirts, a ‘special’ Sunday morning training squad (to help everyone get through the running) and who only knows what else!

Email info@round1fitness.com.au if you think you might be keen.  I will be setting up a team name during the week…

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

Well, I am a huge believer in static holds for strength development (we do them all the time in boxing classes) and – I always love it when people agree with me…

http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/

And…just because so many people mentioned getting something out of the Kelly Starrett link last week, here is some shoulder mobility work.  As the title says, ‘Seriously, you should do this yesterday’:

http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/

Michael.

Injured – well, let’s find a way to move forward, 12-Days of Christmas, Kelly Starrett November 9th, 2014

Hi and welcome to another week,

Well, another week down.  It does feel like that sometimes – I managed to do 5 classes (3x boxing, 1x body work, 1x ‘No Rules’), 2x separate rowing sessions and 2x strength sessions (1 day power cleans, 1 day deadlifts) – but somehow it all just seemed to be ‘just another week’.  Nothing remarkable achieved – no sessions missed, but no ‘over the top’ achievements.  No real ‘lazy’ stuff – but with exception of the ‘9-minute rounds’ day nothing really memorable either!  I guess we are all just living the life at some point – trying hard to be good, eat well, train consistently and just stay healthy and strong.  This stuff is all ‘fun’ at one level – but at the same time it is hard work.  Not sure I would ever change it but even I have to admit to sometimes wishing there was just an easier way…I mean, my left knee is sore – I train.  My back gets sore – I train.  I want ice-cream – I eat steak, sweet potatoe and broccoli…it can all just get hard on occasion.

My knee really has been playing up lately.  It has ‘history’.  I played footy from the time I could walk until I could no longer run – if I could still play now I would.  I can see Vanessa shaking her head as she reads that but only because she knows it is true.  And if it wasn’t for Round 1 I would definitely be playing masters or finding a touch footy team or playing social basketball or…well…something.  And the fact I am not is good for my knee (it doesn’t ‘like’ sudden twists and turns – don’t believe a surgeon when they tell you a knee recon leaves you with a ‘normal’ knee – it leaves you with a reconditioned one which is kind of like a reconditioned car motor) but whilst gym is better for it than ‘sport’, it does still gets sore just in the normal ins and outs of life and gym and other things.

What are you going to do though?  My knee gets sore.  Other people have sore knees, or backs, or shoulders, or elbows – let’s face it, we are all training hard firstly because we like it – but also because it helps add strength and flexibility to the muscles around our less than perfect joints which makes the other things we want to do (having a kick of the footy with the kids, playing an occasional game of netball) that much less of a ‘stress’ on our bodies.  And I guess because it is summer time (well, nearly) and we want to be able to strip down to our boardies/bathers at the beach.  The question is – how sore is ‘too sore?’  How much is ‘too much?’  At what point do you say ‘I need to find something else to do here?’  And who should decide?  Should you decide or should your doctor/physio decide?

I am probably the worst example of anyone here – I tend to take the “stuff it if it can’t take a joke” approach to training when my knee hurts.  Which on occasion has led to ‘problems’ surprise, surprise – but more often than not everything has turned out ok and training with my sore knee – together with a bit of a prehab and recovery plan – has actually helped things along.  But the reality is, if something hurts, you really should STOP DOING THAT EXERCISE NOW.  There really are no shades of grey here – if something HURTS, then STOP.  Or – a better idea is just to do something else.

The question is, what ‘something else’ should you do?  Well, ideally, you have had a session with a Dr or Physio and they have suggested that you do squats rather than lunges or whatever it might be – but if not, the quick answer is ‘just do something’.  If your knee hurts, even dropping down and doing some situps is a great solution – it might be a totally different muscle group but if there is pain, maybe just using a different muscle group is exactly what you need?  Or maybe you could use that time to work on your pull-ups, or do some extra punching or whatever it is…in short, it probably doesn’t matter what your short-term solution is – as long as it involves doing something.

Long-term?  Well discussing a plan with the trainers and – if necessary – engaging physios etc is a great idea.  Because remember, your long-term plan should not be to modify.  Your long-term plan in most cases should be to join back in fully.  Swapping from push-ups to squats to get around a shoulder injury in the short-term is great – in the long-term, you should be targeting a return to ‘full’ training.  You should WANT to do the workout exactly as it has been planned – exactly.  Modifying for injury should (in most cases) be a short-term solution whilst you recover – not  long-term solution to a problem that you have never quite gotten to the bottom of.

Injuries?  Be smart.  Do your rehab and recovery.  Get good advice.  Keep training hard.  If you have a sore shoulder, you have a great opportunity to work on your legs (strength) and even really boost your cardio fitness.  If you have a sore knee then it might mean more boxing and upper body, less squats and lunges.  If you have a sore back, it might mean some bike riding, core strength and seated/lying activities – but there is ALWAYS something you can do.  One thing is certain – if you stop training and ignore the issue, not only will your knee/shoulder/back keep getting worse, you will see the good training habits you have worked so hard to establish just fading away – and then you really will be ‘back at square one’.

See you in the gym.

Michael.

(P.S.  If you do have a sore back that you are managing, please (please, please) look at this weeks ‘Link of the Week’.)

Gym Update #1 – Life Plan / Muscle Plan

We are now one week into month 3 – the final month.  I don’t really want to say too much about the Life Plan/Muscle Challenge this week…I feel like every week I am riding you guys to do your training, watch your diet, do better and do more.  In my defence I really just want each of you to get the results you have been working so hard for – and I know that letting things slip at this late stage could undo what is now 10-weeks of hard work.

Stay focussed – you have done an amazing job so far – and remember it is only three more weeks.  If you are interested in being part of a potential ‘End of the Line’ celebratory dinner over at one of the new places at Gateways (Lone Star anyone??) then let me know and I will start working on the admin side of it all.  Please email to info@round1fitness.com.au with ‘Life Plan/Muscle Challenge – WIND UP’ in the subject line.

Gym Update #2 – Gym Refurb Project

Still struggling a little to schedule in the artificial grass installation – it is a bit frustrating as the grass was paid for a couple of months back but clearing the schedule at the gym is a real challenge…unfortunately when there is equipment all over the floor – and we need to replace the floor – it gets a bit tricky!!!  Nevertheless, I will be continuing to push ahead with this and make sure we get the new solution in sooner rather than later.

Gym Update #3 – Starting Strength/Challenge Team Kickoffs

Well done to everyone who got through the first week of the new ‘6-week’ training groups.  The Starting Strength crew have learned how to use the power racks, how to squat and how to bench press.  They have also slogged their way through 3x escalating body weight circuits based around pull-ups (or fence pulls), pushups, squats and situps AND 3x cardio challenges.  Feedback has been great and looking forward to the week ahead.

The Challenge Team have done 3x strength sessions (Squats, deadlifts and bench-press) and had education sessions on double skips, barbell snatch and kipping pull-ups.  They have also completed 3-separate WOD’s (2 short duration, one medium duration) and 3x cardio challenges (one running, one rowing, one riding!).  Again, the group seems to be progressing well and it will be great to see how they go as things step up in the coming weeks.

Gym Update #4 – New Gloves here this week

Our new gloves – both bag mitts and leather gloves – will be in the gym in the next day or so.  The new leather gloves have a cool new Round 1 logo on the mitt (right on top of the glove where you punch) which looks super cool…there are also 5-pairs of ‘bright pink’ bag mitts coming in (these are a trial colour) which will be available for sale but not as part of the members packs…apologies for this but with such limited quantities I need to make sure they go to the people who want them the most – they will certainly stand out.

We are also looking at getting some new training shorts in stock – more details as I have them.

Gym Update #5 – December ’12 Days of Christmas’ Challenge is coming soon!

I mentioned our latest ‘Get it Done’ challenge will be commencing on December 1st.  As with other ‘Get it Done’ challenges, completing the challenge will mean you are entitled to a Round 1 ‘Get it Done’ T.  Over the next few weeks, I will try to release some simple details related to the challenge so that come December everyone will be ready to go!

Hint number 1:

You will need to complete 20 Classes between December 1st and Christmas Day.  This challenge will be NO JOKE.  Tanks will count, PT will count, Challenge Team will count.  Starting Strength will count.

Hint number 2:

Each day, you will need to complete a ‘RANGE’ of activities ‘in order’.  For EXAMPLE, 12 of one exercise, 11 of another, 10 of another etc.  These ‘extras’ will be designed such that they will not take more than 15 minutes.  You will need to complete the ‘EXTRAS’ on twelve occasions for the challenge to be completed.

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

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

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

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

Link of the week

Fast fixes for lower back mobility issues with Kelly Starrett:

https://www.youtube.com/watch?v=JoAj6frTsSs

Michael.

Getting the results you want/deserve = Persistence, Challenge Squad Program November 2nd, 2014

Hi and welcome to another week,

Great sessions last week.  Our first ever 9-minute round session ran last week with the ‘punching – body weight – punching – cardio – punching – strength’ progressions at every station – feedback has been pretty positive so we will try it another couple of times before deciding whether to work similarly styled sessions in to the program on a regular/semi-regular basis moving forward.  As I noted on Facebook last week, we have now got 220x Tanks Plans, 219x Body Work sessions, 179x 1-minute rounds, 81x 90-seconds, 288x 2-minutes, 38x 2:30, 241x 3min, 146x 4 minute, 100 5-minute and 2x 9-minute classes on the books. Oh yeah – and there are 58x Starting Strength and now 54x new ‘Challenge Squad’ sessions AND 36x NEW ‘Starting Strength’ sessions.  Talk about constantly varied training!

This week’s blog is all about the Life Plan/Muscle Challenge – we have been doing the third set of measurements (so 9-weeks are down – just 4 to go) over the last few days and we are seeing some amazing results.  We have also seen some ‘solid’ results, some ‘ok’ results, some tears and some no-shows.  The InBody Scanner really can be an evil piece of machinery – whatever you have done in the past month, all the things you have eaten and drunk, all the training you have and haven’t done, your sleep, your stress…it is all on display on the page in front of you.  And the numbers you read aren’t always the ones you want and – in some cases – they aren’t even the ones you deserve.  But you have to remember, they are just numbers, and it is just information.  And information that will help you move forward.

Trying to change your body – just like trying to change anything in your life – is really, really hard.  It is sometimes the simplest things that are actually the most ingrained habits and the hardest ones to break.  Imagine working through that, making the changes that you were told you ‘had too’ – and STILL not getting results.  Or getting results, but not the results you wanted.  Or not the results you thought you had deserved given how much work you had put in.  Imagine the feeling of doing everything you can to make a change, and yet still being disappointed when the results are in.  Imagine what you might do?

I am pretty certain that high on the list would be ‘give up’.  I am pretty certain that if going to the gym twice per week and eating chocolate every day and drinking wine every weekend gave you exactly the same results as hitting the gym three times per week AND finding time to do a barbell circuit AND watching your food like a hawk that ‘give up’ would be crossing your mind.  I am pretty sure that ‘people’ will be telling you it isn’t worth it and, it would be pretty easy to believe them…after all, there is probably a voice in your head saying exactly the same thing.  But before you do decide just to give it all up, ask yourself this – if you don’t make the commitment now, then when will you make it?  Because at the end of every challenge, people ask me when we might be running the next one – next time, they are going to go right through to the end…

Whatever your results so far, whether or not you did your scan last week or not – I would really encourage you to jump back on board for the last few weeks and FINISH the Life Plan/Muscle Challenge.  The things you will learn about yourself will be amazing and just having the guts/determination to finish something you committed to will give you a real surge in self-confidence and positivity.  If you are feeling stressed and uncomfortable about the whole thing, if you are wondering how it all applies to ‘life’, well, the thing everyone needs to understand is that NOT eating bread is not really about not eating bread – it is about making food choices for an extended period of time that excludes all processed food and learning how to shop and cook and eat given those restrictions.  None of this stuff is worth entering into a religious debate over – the Life Plan is about eating fresh, real food and looking after yourself through physical training and rehab sessions!  Think about the food elements in those broad strokes and you will find it all a lot easier to process.

In a similar vein, doing a barbell circuit as well as a boxing class isn’t about getting ‘bigger’ or being forced to spend ‘more’ time in the gym – it is about developing the skills to train independently so that when the Life Plan is over, if the only time you can get to the gym is between (for example) 5:20pm and 6pm which means that you can’t jump into a class, you can put together an effective, structured training program that does a bit more for your body than spending the time walking/jogging on the treadmill.  It is about giving you the skills to train independently for the rest of your life…everyone on the muscle plan has learned this lesson and (hopefully) those lessons will pay them back 10000 times.

There a reason you have signed up for your gym membership.  There is a reason you have committed to getting up at an ungodly hour to train, or squeezing it in between work and dinner, or whilst the kids are at basketball training, or whatever it might be.  There was another reason you decided to jump on board with the Life Plan/Muscle Challenge.  If the results haven’t quite gone your way so far, remember, you could be literally inches away from turning the corner and moving ahead…seeking help and assistance to make the ‘next’ change is what you need to do – not just giving up.  It might all seem impossible right now – you might be feeling that it is never going to happen for you.  I can only assure you I have been there.  I have been a sedentary, 92kg office worker who just couldn’t fully commit and couldn’t see how changes would EVER happen…but they can.  And they will.  But it all starts when you take the path of persistence.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan…It’s MONTH NUMBER 3!

Month 3 is underway.  Everyone who has been scanned should have their new forms…for the rest of you, you will get them when you do your scan.  As per my comments last week, if you show-up at the gym to do your scan without bringing your other ones with you – well, we can only really talk about ‘bits’ of it.  Yes – the print out will give you a progression chart, but it wont tell us where the muscle has grown, where the fat is disappeared from etc…we need BOTH scans (new and old) to really paint the picture.

New rules this month?  Well, the barbell circuit changes – and I would really encourage you guys to push the heaviest weights you can when completing it.  Remember though, if you are putting the bar/kettlebell down and resting half-way through your set though, that isn’t completing the circuit with a heavier weight – that is manipulating the reps so you can use a heavier weight…There is also a nasty little conditioning circuit to complete once per week – you have your choice of doing some sprints on the treadmill, bike or rower.  As it says on one of our new signs, ‘cardio only works with intensity’ – so go AS FAST AS YOU CAN!  You will find the conditioning section to be the worst, most uncomfortable thing you have done since starting the Life Plan – that’s OK – you are in the home stretch and this is one of the last things you need to learn in order to be able to train more independently in the future.

With the diet, there is a limit on rice intake, breakfast cereal and dairy this month.  I am continually asked ‘well, what is wrong with this?’ and ‘what is wrong with that?’ whenever we make food restriction changes.  The answers – as always – are that in principle nothing is WRONG with having some dairy – and I certainly don’t want to enter into a religious article about whether you should eat dairy or not…But at the same time, learning to live without the two cappuccinos every day is something really worthwhile – from a pure calories perspective you drop from 220 to 9 when you change from a cap to a long black.  For ONE MONTH you can limit your dairy input and assess the impact it has on YOU.  Once you have that information, you can then move forward and determine whether it is something you want to live with or without for the long term…

Gym Update #2 – Gym Refurb Project

The next phase of the project will (hopefully) kick off in the next few days.  The carpet through the middle of the gym (under all the bags) is a little worn and tired and will be replaced by artificial grass.  This should be a great solution for us – but in the short term (whilst the silicon sand ‘settles’) I am a bit concerned we will all finish our workouts feeling like we have been training down at Coogee Beach!

Gym Update #3 – Starting Strength/Challenge Team Kickoffs

A reminder that the ‘Starting Strength’ reboot AND the new ‘Challenge Squad’ program will both kick off this week.  Times are as follows:

Starting Strength:  5:45pm Tuesday, 5:45pm Thursday and 8am Saturday (pretty much as it is today).

Comp Squad:  8pm Monday, 8pm Wednesday and 7pm Friday.

What are they?  Well, Starting Strength has been designed to assist people to correctly complete each of the lifting components used in the Boxing/Body Work/Tanks classes at Round 1 Fitness correctly whilst also providing a structured pathway for improving their fitness/strength.  The workouts will be challenging but achievable – it has been designed as a ‘pathway’ class – and upon completion you will be able to participate in Body Work, TANKS or do your own independent weights training with confidence.  ‘Challenge Squad’ has been designed to assist people who are interested in competing in Fitness competitions – it will include a structured strength component AND a timed ‘workout’ where all participants will compete ‘against the clock’.

There is one spot left in Starting Strength and two in Challenge Squad – if you are interested, please send me an email entitled ‘Starting Strength’ or ‘Challenge Squad’ to info@round1fitness.com.au if you are interested in either of the new classes…

Gym Update #4 – Backpacks have arrived, Gloves on the way

Our backpacks/sling bags were temporarily out of stock – but are back in stock now.  If you have missed out on one as part of your membership, make sure you get your name ticked off at reception and grab your bag.

We have a heap of new gloves on the way as well – bag mitts AND leather gloves.  These will be the same basic template as the current ones but with a slightly new design feature…they do look cool!  Should be in stock in the next week or so!

Gym Update #5 – October Mini Challenge

The October mini-challenge is OVER!  Very happy to have finished – and doing my kettlebell swings this week was a little bit like going to the dentist…I knew I had to go (but I really didn’t want to) but when I started it wasn’t quite as bad as I feared (but was certainly worse than I hoped!).

Our next challenge will be a ‘Get it Done’ challenge – with all participants who finish being entitled to a ‘Get it Done’ t-shirt.  It will be our second ever 12-days of Christmas challenge – this one a little different to the last.  On December 1 we GO – I will begin collecting names and t-shirt sizes on November 10th!

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

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

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

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

Link of the week

A great article on getting better at pull-ups…please note the comments about assisted pull-ups if you are addicted to the power bands.  They are helping in the short term but hindering in the long-term.
http://breakingmuscle.com/strength-conditioning/the-proof-is-in-the-pull-up-10-tools-for-getting-better-at-pull-ups

See you in the gym!

Michael.