Four simple things, Gym Changes kicking off, Being a ‘Badass’ September 14th, 2014

Hi and welcome to another week,

Great sessions last week.  I got to do one of my favourite exercises (SOTS Press) – super challenging and a real test of core strength and power.  I am always amazed at just how hard it is…I was obviously keen to do them after not programming them for quite some time as they are scheduled for a couple of days this coming week as well.  I was also very pleased to get to do ‘REAL’ deadlifts in the boxing classes last week.  I know – for all of you guys doing some lifting the weights we had available were not all that challenging…but in group training it isn’t just about you.  And besides – nothing stopping you from doing your reps quickly (but PROPERLY) and getting a few extras in!  I am concerned about technique with deadlifts and will continue to try and coach these moving forwards…

I spent last weekend off at a training course and wanted to share a few of the primary learnings from those sessions as part of my message this week.

The first thing is that going back to basics is of benefit for everyone.  I know for me that standing in the middle of a circle for 15 minutes whilst my years old ‘push press’ and ‘push jerk’ movements were pulled apart was not a great pile of fun.  I felt pretty much like a goose and I honestly couldn’t turn the coaching instructions into actions (something numerous football coaches might be able to share about me!).  When other people were dragged into the middle during the deadlift / squat sessions I just felt bad for them – it is no fun being in the spotlight, no fun being coached until you do it RIGHT (whether you like it or not).  But it IS VERY helpful.  It WAS very helpful.  My press has already jumped up and I certainly haven’t gotten any stronger…I am just doing them better/more efficiently and that has to be a good thing.

Now I know that we all have limited workout time available and the thought of ‘wasting’ that time on a Beginners class or a ‘Starting Strength’ session to make sure you are doing things properly, maximising each punch, each rep etc might seem like a big waste of time – but if what you learn/correct in that session improves your workouts for the next 12-months (or, forever!) then how much is that time really worth?

Secondly – and following on from the point about basics – is another very obvious point.  You have to train with intensity – you just have to have a real go if you want to achieve positive results. When you have the basics right (see the last point), train as hard as possible.  As hard as possible.  I know that a lot of you reading this have been coming to the gym for 12-months or so (or more) and I know you are thinking “He isn’t talking about me, I train hard” but I would like you to ask yourself this simple question – “when was the last time you truly ‘emptied the tank’ during a session”?  When was the last time when you left exhausted not because the trainer rode you throughout the session but because you just put your head down and went for it?  The last time when the session ended and you actually couldn’t get up to leave for a few minutes?  The last time even doing the stretching seemed like a lot of effort.  When it is time to train hard, train as HARD AS YOU CAN!  You will make progress if you do – guaranteed.

Third point is that food is king of everything.  There is no point training at the gym all week if you are going to eat yourself into a coma on the weekend.  And if you are then going to add alcohol to that equation…well, you will probably enter negative territory.  I want everyone to have fun and enjoy their life.  I honestly do – but if you are going to go away from eating real food made with real ingredients on a regular basis you are going to struggle to improve.  If you are going to drink alcohol more than a couple of days each week – and importantly if you are going to regularly have more than 1-2 drinks, you will not make progress.  If you want to ‘cheat’ – take a lesson from the Life Plan.  Pick a cheat day every couple of weeks and use that day and that day ONLY to eat/drink all the stuff you want.  As time goes by, you will begin to find that you need to cheat less and less and your ‘cheat day’ becomes less and less outrageous and more about a cheat meal and a couple of drinks than a day long binge…at that point, you will really start getting somewhere.

Last point – recovery is super important and all of us under value it.  I don’t want to write a novel here but if you spend an hour training then – like it or not – you are going to spend 23 hours recovering…so DO something to recover.  I know, we all work and have family commitments and you can’t just leave the gym and do some hot colds followed by some walking and extended static stretching for the next couple of hours…but you might be able to manage a a 10-15 minute walk at lunch-time.  And you can sit on your foam roller in front of the tv for 10 minutes at night.  The training you do exerts a cost on your body – and if you want to be able to back up and do it again, you have to pay the price (and that price is recovery!).

Four things – get the basics right, train as hard as you can, eat good food and set some time aside for recovery.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Underway

The Life Plan and Muscle Plan are now two weeks in.  Hopefully each of you who are completing the worksheets are starting to get into a real rhythm with your food – I know the rules this month aren’t all that hard (which is frustrating to some) but please be careful what you wish for…this is a marathon, it is a sprint.  We are trying to establish sustainable eating patterns you can use/utilise for the rest of your lives.

If you are taking the time to record what you are eating – great.  If you aren’t, don’t stress too much – but it is worth trying to understand that if you aren’t recording data then it is going to be very (very) difficult to make adjustments if the outcome of the next InBody Scan’s are not to your liking.  For those concerned about food quantities, well – I don’t want you to worry too much about them just yet.  We are really trying to focus in on food choices right now and get the first set of results from there…if we need to make further changes down the line (and it is likely we will) then THAT is when quantities become a bit more of a focus.  Get the ‘what’ right first, then we move onto the ‘how much’!

Gym Update #2 – Gym Refurb Project

The first phase of the gym refurb project is underway.  We have temporarily moved the Power Racks / Lifting platforms out in front of the heavy bags.  The next stage will be moving the power for the treadmills (each treadmill needs a dedicated circuit) to the very front of the gym (just inside the roller door) and then moving the treadmills to that spot.

Whilst the treadmills are moved they will be unavailable for a few hours or so – the new power will be using the same ‘circuits’ as the old and in connecting the new the ‘OLD’ will be become unavailable.

That will happen at some time during the upcoming week…if you are unlucky enough to be wanting to run on a treadmill when the power is out – well, what can I say.  The changes are going to be worth it???!!!

Gym Update #3 – October Mini Challenge

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

20 Kettlebell Swings

10 Push Ups OR 10 Goblet Squats

20 Kettlebell Swings

9 Push Ups OR 10 Goblet Squats

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

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

Gym Update #4 – Join PERKVILLE.  Join NOW!!!

I spent nearly 5 hours on Wednesday going through and cleaning up Perkville – do you know in September alone more than $2000 of free goods and services were given away to R1 Members via Perkville points?  Maybe I need to rethink this thing!

Remember – you receive points just for paying for your membership, you receive points for just coming to the gym…and you turn those points into credit.  It really is simple – you sign up at www.perkville.com and everything else is done for you.

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

Link of the week

How to tell if you are TRULY ‘BAD ASS’ (in the gym of course!):

http://breakingmuscle.com/strength-conditioning/so-you-think-youre-badass-12-tell-tale-signs

See you in the gym!

Michael.

Life Plan is Go, Good Training = Good Food, Train with Confidence September 7th, 2014

Hi and welcome to another week,

Great sessions this last week.  I have really enjoyed the skipping lately – the new RX Ropes are amazing – and make doing doubles that much easier.  I am also enjoying the 5-week Body Work rotation – two weeks in I have done three of the latest ‘block’ of sessions (they have all been too hard for me but still a lot of fun) and whilst I am not all that eager to ‘suit up’ for any of them again I am certainly a lot more comfortable with the idea of doing multiple BW classes in a week than I used to be…I am sure I will end up doing a couple of repeat sessions over the next 3 weeks and I am OK with that (though I am hoping just a little bit that I don’t have to repeat class ‘D’ – all those pushups!).  I also hope everyone has been getting something out of the video’s on our YouTube channel – we will keep working on creating an exercise library and (hopefully) it becomes a valuable reference library for everyone at Round 1.

Apologies for the lack of a blog last week – but the Life Plan Kick-Off ended up being quite a bit bigger than I imagined and my ‘blogging time’ (usually Sunday mornings) was filled up by ‘InBody’ Scans and questions from people wanting to get started.  I really did appreciate so many people taking the time to come to our diet/lifestyle lecture last week and hope everyone found it worthwhile.  At this stage I am considering running a ‘repeat’ session to coincide with the Month 1 Life Plan measurements…please email me if you are interested.  No promises but if there is sufficient interest in a repeat with perhaps the opportunity for an extended Q+A then let me know.

What else?  Well, my life has been kind of taken over by all of the planning/leg work associated with the gym changes as well as getting the Life Plan / Muscle Challenge up and running.  Somehow though, I have managed to find a little bit of time to get some training done in the middle of it all and actually seem to be making a little bit of forward progress – which is a nice feeling.  The August Challenge was a great kick-along for me personally, and I felt really pleased when I finished it…somehow, that encouraged me to find the ‘next thing’ which has me doing a few more weights on top of my boxing classes and I have been feeling good because of it – I am back recording my workouts (taking my own advice) and even in a few weeks I am seeing my weights starting to go back up!  Isn’t it funny how doing your training consistently encourages you to go to the gym consistently?  Isn’t it funny how eating well encourages you to keep eating well?  How, if you just keep to a plan/hang-tough, the rewards always come?  I know I have spoken about all of this before but that is because it is true – if you just stick at it – for long enough – you will be rewarded.  If you remember why you started when you begin thinking about giving up, you will probably find a reason (or two) to keep going instead.

So now what?  If you finished the August Challenge and decided not to jump into the Life Plan – you don’t need to wait for me to kick off a new challenge.  All you have to do is decide what it is you want to get ‘better’ at and get started.  If it is something simple (I want to be able to do a bin run) – then the solution will be simple.  Spend 10 minutes after a class RUNNING.  If it is something harder (I want to deadlift 200kgs) then you may need to engage one of the trainers to help you with your technique and put together a program.  But in any case, the more you are ‘engaged’ in the process of improving the more likely you are to improve.  And the more you improve, the more likely you are to just – keep – going!

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Underway

The Life Plan and Muscle Plan are now entering their second week – thanks to everyone who attended our nutrition and life-style session back on August 31st…to have more than 100 people in the gym on a Sunday afternoon was amazing and I hope everyone got a little ‘something’ they can take away.  One thing I will mention though – if you are doing the ‘Life Plan’, just do the Life Plan!  This sounds really obvious but there is really no need to make any more than the simple, basic food changes that are specified in the plan for month 1.  Remember, we are all in this for LONG TERM change – what I have found is that whilst making a lot of changes to your diet in one hit might bring great results to a percentage of people, all it does for the majority is cause them to become tired, frustrated and fall ‘off the wagon’ back into ALL of their old habits.  Month 1 is all about eliminating bread and minimising sugar – that is a BIG challenge if you have been eating a traditional diet and you are taking it seriously.  Just stick with that for now and don’t stress…the restrictions on other food types ARE COMING.

Muscle Plan people – stick at it.  I know it is complicated and I know it is hard and I know that doing things like squats based on a 1-rep Max percentage is hard when you don’t know your 1-rep max…but it is week 1.  Take your time.  Work out your 1rm’s.  Seek out assistance from the trainers.  Watch the videos we have been putting up on YouTube.  Again, the Muscle Challenge is a marathon and not a sprint.  Being in a rush to just ‘do it’ doesn’t help you get it done.  Take your time, focus on your technique and make sure you are doing things correctly.

Gym Update #2 – Gym Changes coming soon

I have been hinting at things on Facebook, but our gym refurbishment project is creeping ever closer.  Whilst it is ‘in progress’ there will need to be some temporary relocation of equipment (to enable things to be moved and new things to be installed we must FIRST relocate what is there today) which almost certainly WILL have a bit of an impact on day to day sessions.

I will be trying everything I can to keep any disruptions to a minimum, but at the same time please be patient – the changes will be more than worth it when they are concluded.

What is happening?  Well – the changes are quite varied but in essence, we are doubling the size of the rubber floor and installing additional racks to support more diversity in Boxing and increasing numbers in Body Work.  The treadmills will move from their current location out to the front of the gym (just inside the door) and a new A/V system will be installed/extra fans be installed to support this.  Lastly new flooring will be installed to better support the variety of exercises we are doing – from sledgehammers to body weight, the poor carpet has taken a beating and the changes will both tidy this up and be a more practical long-term solution.

Gym Update #3 – August Mini-Challenge – Congratulations

With no blog last week, I neglected to say a big congratulations to everyone who managed to finish the August ‘300’ Challenge.  I know for me finishing my last lot of Goblet Squats (I commited to doing complete sets of 50) was a great relief and gave me a great sense of achievement – I really hope everyone else feels the same way.

The challenges are great like that – somehow just going ‘all in’ to achieve something really does give you an amazing feeling when you come out the other end.  This challenge might have ‘ONLY’ been three classes each week – and it might have ‘ONLY’ been an extra 30-minutes doing the extras – but it is amazing how hard it can become doing those things when life continually gets in the way.

To everyone who finished the challenge – fantastic effort.  For everyone who started with the best of intentions but somehow fell short (due to illness, work, whatever), stay positive.  Another challenge is on the horizon and I am certain you will get through to the end!

Gym Update #4 – Join PERKVILLE.  Join NOW!!!

The rewards scheme we are running is amazing.  Every time you come to the gym and SCAN your membership card, you get two points.  For every dollar you spend on your membership, you get one point.  You are already doing these things – so join the scheme, get the points and USE the points to save money on ‘stuff’ at the gym.  Now, this ‘stuff’ might be your membership, it might be personal training, it might be a small group session (tanks or starting strength), maybe a pair of gloves…it could be ANYTHING.  Join Perkville.  We currently have 930 different people who have ‘earned’ points – but only just over 400 people have actually joined the scheme.

From my perspective, I have to pay Perkville every single time someone scores a point…whether they have officially ‘joined’ or not.  If I am going to pay for it, I would really (really) love for the scheme to benefit the person who is doing the sessions.  Join the scheme at http://www.perkville.com/ – if you can’t seem to get it working, send me a note and I will try and help you out.

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

Gym Update #5 – AFL Dreamteam and Footy Tipping

OK.  With the week off last week due to the talk, I neglected to post details of the winners of the Footy Tipping comp/Dream Team comp.

The tipping was won by Brendan Corley – who cruised to a 3-point victory in the end.  He has been on top of the ladder for the past 7 or 8 weeks I think and to say it is well deserved is an understatement.  Brendan is the recipient of a $100 gift voucher for use at Round 1.

The DreamTeam contest was won by Kim Devereaux – who continued a remarkable tradition by winning the competition from 8th place (just as Roly Davies did in 2013).  I will never understand how someone who quite literally scrapes in to the finals can win the whole competition, but given it has happened two years in a row (with both Kim and Roly only confirming their positions in the 8 in the last week of the season) there must be something to it.  Kim beat Dale Godsell by just over 100 points in the Grand Final and ALSO receives a $100 gift voucher for use at Round 1.

Link of the week

A great article on the Ross Training site – ‘The Key to Confidence’.  I would really encourage everyone who is looking to make changes/improvements to take the time to have a read:  http://rosstraining.com/blog/2014/08/08/the-key-to-confidence/

See you in the gym!

Michael.

New 3-Month LifePlan AND Muscle Growth Challenge August 24th, 2014

Hi and welcome to another week,

Great sessions last week.  I really enjoyed the mix last Monday – 5 minute rounds with lots of abs – and really felt I got a lot out of it.  Somehow when I know I only have to ‘go hard’ for a minute at a time – whether boxing or ‘something else’ – it is just a lot easier to really push hard and maximise what I get out of the session.  The week though (for me at least) will always live in memory for the TANKS session I slogged through last Wednesday.  I know TANKS isn’t for everyone but if you have been coming to the gym for a ‘while’ – particularly if you are a regular ‘Body Work’ participant – a TANKS session really does help to show you just how hard you can train/how much you can push and the benefits of that knowledge will flow through to your other sessions.

With the new Life Plan kicking off next weekend (refer to ‘Gym Update 1’ in this blog) I wanted to quickly talk about the ‘Hierarchy of Fat Loss’.  This is a concept that has been around for a while now (it was published by Alwyn Cosgrove what seems like forever ago) and it really does simplify the whole concept of losing weight.  He starts his hierarchy off with a ‘Fight Club’ style ‘The first rule of fat loss is diet, the second rule of fat loss is diet’ but he then goes on to talk about 3 (three) different modes of exercise and the way they contribute to fat loss.

First off, he talks about ‘steady start cardio’ – the so-called ‘Fat Burning Zone’ that you see graphed on elliptical trainers and read about in lots of magazines.  The point he makes about this mode of exercise is that it is very effective (if time consuming) way of burning fat WHILST you are doing it.  Basically, doing some cardio and keeping your heart rate at 70% of max for an extended period of time is a great way to burn fat.  The 70% target for your heart-rate will enable you to keep working for an extended time (say 60minutes!) and when you can keep going for that length of time you will get a good ‘calorie burn’ outcome.

The next stage is to perform some interval sessions – for example, go ‘flat out’ for 30 seconds on a rowing machine followed by 30 seconds of rest (or, do a class at the gym which is interval based).  This burns more calories that the steady state cardio efforts – but the downside is that it really ‘hurts’ so you cant keep going for as long.  Unlike the steady state cardio in phase 1, the benefits of interval training – particularly if you add some weights to the session – really are quite amazing (which is why it hurts so much to do I suppose!).  In the ‘Link of the Week’ article Cosgrove details a study where High Intensity Intervals led to nine-times the level of fat loss than steady state cardio.

The final stage is to do some resistance training at a relatively high intensity – we are talking sets of squats, deadlifts, rows, bench-press, overhead press etc.  These activities contribute to long term muscle growth – and muscle is the main thing that leads to increases in your metabolic rate.

When we go back through the stages, Cosgrove explains that we then need to try and thing of the impact each of these activities have not just during the time spent exercising, but throughout the full 24 hours of each day.  His point then becomes making sure that you are building muscle (doing your lifting) to provide 24 hour a day fat loss outcomes – more muscular bodies burn more fat.  From there, doing some high-intensity intervals supplemented by some steady state cardio (if you have time) is the best way to go about it.  There is a link to one of Cosgrove’s many articles explaining his concepts in more detail in the ‘Link of the Week’ section at the bottom of the blog.

See you in the gym.

Michael.

Gym Update #1 – Life Plan / Muscle Plan Starts NEXT WEEK

Our new Life Plan – and Brand new ‘Muscle Plan’ – both kick off next week.  The first day to complete your training/diet sheets will be on September 1st.  The way the process will work is pretty simple:

Complete your first Body Scan and pay the subscription for the Plan – each one is $55 and the price includes the four scans as well as the month-by-month diet/exercise plans.

Pick up your month-1 worksheet.

Fill out the worksheet EVERY DAY!

It really is as simple as that.  The worksheets will be available from this WEDNESDAY AFTERNOON (from 4pm) and you will be able to do your Body Scan/Subscribe to the Muscle Gain plan/Life Plan from that point forward.  With your body scans, you must do them BEFORE a training session – not after.

Now, the Life Plan will be VERY simple – based on completing classes at Round 1 each week plus some pretty simple diet rules (some extras come in from month 2).  The Muscle Plan is a bit more complicated.  Each week you will need to complete one conditioning class (either Tanks or BodyWork will be acceptable) and ONE run through of a weekly strength workout.  There will also be a ‘standard’ strength workout provided for you to work through should you have the opportunity to complete an extra weights workout.

I will be trying to put out a quick video for each of the work-outs that form part of the Muscle Gain challenge to assist people in working through them…plans don’t always go to plan of course but that is our current intention.

With regards ‘kick off day’, I will be doing the ‘How To Eat’ presentation in the gym next SUNDAY AFTERNOON – August 31st.  I will be in the gym from around 2:30pm to do any scans etc that people want to have done, with the presentation itself kicking off at 4pm.  The presentation will be available to EVERYONE who is interested (as long as they are a Round 1 member – it doesn’t matter if they are doing the Life Plan or Muscle Plan!) – I will be asking for a gold coin donation for this and will be putting the proceeds to Trent Read’s current fundraiser for his daughter Addison – see his profile here for details:  http://round1fitness.com.au/rn_profile/trent-read .  I will be doing my best to keep the talk to a maximum of 45 minutes – but when it is over I will call a close to proceedings BEFORE asking if anyone has any questions they want to ask to enable people to leave if they want too…sometimes question time can take a while.  Please bring your own chair to the talk.

Please don’t ask me if your friends, family or neighbours can attend the talk – it is for Round 1 people only.  If they want to come to the talk, well, point them at the membership page and we will happily have them!

Gym Update #2 – August Mini-Challenge – LAST WEEK

It is great to see so many people slogging through their ‘extras’ as part of the mini-challenge.  I know for me I have been replacing V-Ups with ‘Toes to Bar’ on the chinup bar (the V-Ups just kill my ribs) and have progressed to the point where I did 50 reps unbroken this week.  It is amazing that when you really focus in on something the improvements you can make in a short period of time.  For me the mini-challenge has really helped me strengthen my core, I am now doing unbroken sets of 50 kb goblet squats (only at 24kgs though I admit) and my pushups have definitely improved.  All up, I am pretty happy with progress and really glad I committed to the challenge.  One week to go. J

A reminder of the challenge rules:

-       Complete 3-classes every week.

In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

-       50 Kettlebell Clean and Press

-       50 Push-ups (chest to ground on EVERY ONE!)

-       50 V-Sits

-       50 Goblet-Squats

-       50 Kettlebell Swings

-       25 Pull-ups

Want more info?  Check the blog from last week.

Gym Update #3 – Join PERKVILLE.  Join NOW!!!

The rewards scheme we are running is amazing.  Every time you come to the gym and SCAN your membership card, you get two points.  For every dollar you spend on your membership, you get one point.  You are already doing these things – so join the scheme, get the points and USE the points to save money on ‘stuff’ at the gym.  Now, this ‘stuff’ might be your membership, it might be personal training, it might be a small group session (tanks or starting strength), maybe a pair of gloves…it could be ANYTHING.  Join Perkville.  We currently have 930 different people who have ‘earned’ points – but only just over 400 people have actually joined the scheme.

From my perspective, I have to pay Perkville every single time someone scores a point…whether they have officially ‘joined’ or not.  If I am going to pay for it, I would really (really) love for the scheme to benefit the person who is doing the sessions.  Join the scheme at http://www.perkville.com/ – if you can’t seem to get it working, send me a note and I will try and help you out.

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

Gym Update #4 – R1 Members doing Amazing (and Charitable) things!

Our members are amazing and at the moment a couple of them are doing amazing things.

First off, Blake Henry has been growing a beard to support Motor Neuron Disease.  He has been growing it since the start of winter (and it looks like he has been growing it since birth!) and his goal is not to shave for the three (3) months of winter and raise money along the way.  It is an awesome cause and Blake is doing his little bit to help those people (and their families) who are being impacted.  The link to his supporter page is here:

https://getonbeard2014.everydayhero.com/au/blake

Meanwhile, Dale Morgan has joined the ride to conquer cancer and has committed to riding 2000kms and raising $2500 in The Sunsuper Ride to Conquer Cancer.  As Dale – a cancer survivor – wrote “Cancer has touched too many families and taken too many lives already. We need to take action against this disease.”  All of the money raised is immediately invested by Harry Perkins Institute of Medical Research (renamed in November 2013 from the Western Australia Institute of Medical Research) in life-saving research.  If you can help Dale reach his goal, please donate at his supporter page:

http://www.conquercancer.org.au/site/TR/Events/Perth2014;jsessionid=652FBE24D3C4C82F3CDA98A1D6E4868E.app258c?px=1412761&pg=personal&fr_id=1142

Gym Update #5 – Gym Changes coming soon.

Hey everyone – just wanted to let you know we have some pretty significant changes to the gym planned for the next couple of months or so.  I wish I could be a bit more specific in this note but some of what I am planning is a bit tricky to explain…What I do want to say though is that there will be some occasions when there might be a bit of ‘interruption’ to standard operations – to do what we want to do things are going to have to be moved around, and there will be a couple of ‘two-stage moves’ where equipment is relocated to a temporary location before being shifted again into its ‘new’ spot.

I am very confident the gym will be a much better facility when we are done – please bare with any temporary inconveniences whilst we make it all happen though.

Gym Update #6 – AFL Dreamteam and Footy Tipping

In what must have been the easiest tipping week ever – TEN of our tipsters got a perfect score – I forgot to put my tips in.  Great.  Just great!  The overall competition is nearly done though – Brendan has jumped out to a three point lead with just one week to go.  Miracles could happen I guess, but…

Over in the DreamTeam, we are now down to just two teams – the Grand Final is next week.  Somehow – and for the second year in a row – a team that finished the regular season in 8th spot has made its way through to the grand final.  Kim Devereaux has (somehow, someway!) got from 8th, through the elimination round, through the qualifying round and now through the preliminary final to join Dale Godsell’s ‘Magpieman’ in the GF.  Congrats to both Dale and Kim for getting this far…it is a hard game to play and win and both of them have done amazingly well.  To last years champ – Roly – and this years ladder leader – Justin V – you had great seasons and were really brought undone by player injuries and withdrawals in the games on the weekend.  Better luck next year.

Link of the week

Here is a link to Alwyn Cosgrove’s T-Nation article that I refer to in my blog this week:

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_hierarchy_of_fat_loss

See you in the gym!

Michael.

Perth Fitness Expo, Life Plan kicks off on August 31st August 17th, 2014

Hi and welcome to another week,

Just a quick mini-blog this week.  I still wanted to put ‘something’ out but with the Perth Fitness Expo on all weekend it has been a bit stressful trying to find the time to do all of the ‘extras’ that needed to be done – let alone manning the stall!  Just on that, a special thank you to everyone from the gym who rolled up to see us – and apologies to anyone who came past but I didn’t have time to speak to them (Ian Board, Crystal Denhert, Kim Searle, Bridget Crane, Piotr Jorek – I know I saw all of you guys but didn’t get to chat!)…it got a bit busy.  The Expo really re-inforced to me what an amazing tool the InBody 570 scanner is, and how fortunate everyone at the gym is to have such regular access to it.  There are people up at the Expo who quite literally ‘live’ in the fitness industry who were amazed at the detail the InBody tells them about their body composition – all of us can access that data whenever we would like to.  Anyway, enough about the InBody – I am sure you guys are all sick of hearing me bang on about it by now (and if you want to use it, it is always in the gym!).

With regards to the rest of the Fitness Show, it really does reveal the best and worst elements of the industry in so many ways.  There are some new and innovative takes on ‘old’ ideas, some genuinely unique equipment/utilities and every type of supplement, weight loss ‘product’ (shake, tea, powder, whatever) and exercise gimmick under the sun.  I think all of us know that all you need to get in ‘shape’ is a bit of open space to move in and some fresh food to eat (for me, having a heavy bag and a barbell would obviously make things more interesting!) but simple is often the best.  Being at the show made me think about all of this and where our gym started and where it is going.

I think the way Round One Fitness has grown almost organically makes it a bit of a unique place – as we have added more people we have added more equipment – the place was certainly pretty basic when we started it up, and whilst it has grown from a ‘equipment’ perspective, the circuits are still scrawled on the concrete walls in chalk, when the instructor is going through the class plan at the start of a session he/she is often interrupted by the sound of weights being dropped on the platforms out the front, when it is hot we all make jokes about ‘Bikram Boxing’ (though the fans do their best – who amongst you can remember when we had only 4 fans?  Who can remember when we didn’t have ANY??) .  Our gym really has been built by members and I am sure I will see a heap of people in the gym this week who are as much to blame / credit as myself, Vanessa and all the staff (past and present) with the change and growth in the gym over the past 4-odd years or so.

We have some changes planned for the gym over the next few months that involve a fair bit of investment and change to the lay-out of the place – what I am really hoping is that nothing we do changes the character of the place , that it remains a great place to both train and catch up with friends and that we don’t get drawn into looking for training gimmicks or short-cuts in order to be ‘successful’.

That’s really all I wanted to say this week.  I guess I should also mention that the new Life Plan will kick off with a food ‘HOW TO’ talk at the gym on Sunday, August 31st.  I know that is City to Surf day but am thinking if we start at 3pm everyone will have heaps of time to get back from the event, get cleaned up and get to the gym.  The August Mini-Challenge is ticking along – I am loving the extras (they are giving my ‘free’ time in the gym a real purpose) so make sure you push all the way through to the end with that (two weeks to go).  The new supplies of Progenex and new bag mitts (all sizes) will be in the gym in the next week or so…that’s about it for this very busy weekend.

See you in the gym.

Michael.

 

Habits – Cues and Rewards, Fitness Expo, Progenex Cocoon August 10th, 2014

Hi and welcome to another week,

It was nice to get back into some classes last week.  My ribs are still pretty sore but I have found that if I am a bit more careful with my movements then I can avoid those ‘stabbing pain’ moments that made the previous week or so difficult to ‘get through’.  Somehow when I do a class I manage to push myself along just a little bit harder/faster than I can when working out by myself – I just feel like training with and around others helps me get more out of my own session.  So even though I am not quite 100%, it was great to be back doing some ‘proper’ sessions in the gym.

As we move towards the new Life Plan kick-off (on August 31st), I thought it might be a good week to ramble on about the impact habit has each of our lives – and ways we can identify what is happening.  In the awesome book by Charles Duhigg – ‘The Power of Habit’ he talks about how every habit consists of a ‘cue’, a ‘routine’ and a ‘reward’ (and yep, I did have to go back to the book to remember them – sorry!).  Don’t worry – the book talks a lot about how we need habits in our lives and most of them are positives – and it is ‘habits’ that allow us to get to work every day, get to sleep every night and generally just live a productive life.  There are probably a few habits each of us have though that are holding us back from achieving the things we SAY we want.

I speak to a lot of people at the gym who tell me that they eat well – ‘most of the time’.  They go on to tell me that their weakness is snacking on ‘treats’ after dinner each night.  What happens is, they eat their meal, tidy the kitchen, put the kids to bed, sit down to relax in front of the tv…then hunt in the fridge for chocolate (or whatever else they might be able to find).  They then take the ‘treat’ down to the couch and snack away until the tv show or movie or whatever is finished, at which point they pick up the remains of the chocolate and return it to the fridge (or more likely put the wrapper in the bin).  If you break the scenario down, the ‘CUE’ is sitting down to watch tv at the end of the day, the ‘Routine’ is the looking for/eating the chocolate, the ‘Reward’ is – well, what exactly?  I guess it is the taste of the chocolate?  But the real ‘Reward’ is the disappointment and regret they feel in ‘slipping’ from their diet commitment.

Then there are other people who talk to me about the struggle they have coming to the gym consistently.  There is a lot of ‘life gets in the way’ stuff and I understand that – those aren’t the stories I am talking about.  It is the times when you plan to come, but have had a stressful day at work and make the decision that being home with a beer/wine in hand would be a much (much) better way to end the day than driving to the gym, getting parking, getting changed, training…If this is happening to you, then SOMETHING in the chain of events that is the CUE to your behaviour, SOMETHING that is triggering you to go directly home without collecting $200 (going to the gym).  Maybe it always happens on days you have a meeting with a particularly frustrating client or co-worker?  Maybe it always happens on days when you skipped lunch so are feeling down on energy in the afternoon?  The trick is – identifying the cue, acknowledging it and moving past it.

As we move closer to the Life Plan – when you will be challenged to change your habits as they relate to diet and training, to become more consistent and disciplined, it is important to think about the habits in your life now, the ‘cues and rewards’ associated with them and how those habits are compromising your progress.  Think about your own habits.  Are the ‘Rewards’ they are bringing you really things you are looking for?  If not, it might be time to replace them with something a little more in tune with your goals?

See you in the gym.

Michael.

Gym Update #1 – Fitness show is on THIS WEEKEND

The Perth Fitness Show (http://www.fitness-show.com.au) will be held up at the Convention centre this coming weekend – August 16th and 17th.  Round One Fitness has a stall up there – opposite Lorna Jane – and we will be up there doing Body Scans and trying to take everything in.

We are running a show special on the Body Scans – just $20 (usually $25 for members, $35 for non-members).  If you are a member and you want a scan done up at the show, we will do it for you for just $15.  Whether you want a scan or not though, if you head to the show, please come and say hello.

Gym Update #2 – August Mini-Challenge is GO!

Well done to everyone who is having a go at the mini-challenge.  It has been great to see so many people doing their ‘extras’ – either before or after class – and I am sure each of them will really reap the benefits of their commitment by the time the month is over.  I have been struggling through it – classes are hard with my stupid ribs…but chin-ups are worse.  I have found though if I just do them a few at a time it is bearable.

There seems to be some confusion on how to record the results?  All I have been doing is writing up a ‘C’ (for class) when I do a class, and writing up an ‘E’ (for ‘EXTRAS’) when I finish all my reps.  I am happy for you to use whatever method works for you though.

A reminder of the challenge rules:

-       Complete 3-classes every week.

In addition to the classes, each WEEK (not each session, each WEEK!!!) you must also complete:

-       50 Kettlebell Clean and Press

-       50 Push-ups (chest to ground on EVERY ONE!)

-       50 V-Sits

-       50 Goblet-Squats

-       50 Kettlebell Swings

-       25 Pull-ups

Want more info?  Check the blog from last week.

Gym Update #3 – New Life Plan/Muscle Plan both start in September

Late in August we will launch the newest Round 1 ‘Life Plan’ – along with a new ‘Muscle Gain’ challenge.  The launch will be at 4pm on August 31st when we will present a ‘Paleo Eating – How To Do It’ session followed by registration for the ‘Life Plan’/’Strength Challenge’.  Participation in both the Life Plan/Strength Challenge will cost $55 and included in your registration fee will be FOUR (4) InBody Scans (usually valued at $25 each) AND:

-       Life Plan:  Monthly eating plan + Diet Restrictions + Exercise Guide

-       Muscle Gain Plan:  Weekly Exercise guide

I will continue to trickle feed information about the two challenges over the next month or so, but the key things to understand now is that the kick-off date is 4pm, Sunday August 31st – costs are $55 – and we will be completing monthly assessments on the InBody Scanner rather than using callipers.

Gym Update #4 – R1 Members doing Amazing (and Charitable) things!

Our members are amazing and at the moment a couple of them are doing amazing things.

First off, Blake Henry has been growing a beard to support Motor Neuron Disease.  He has been growing it since the start of winter (and it looks like he has been growing it since birth!) and his goal is not to shave for the three (3) months of winter and raise money along the way.  It is an awesome cause and Blake is doing his little bit to help those people (and their families) who are being impacted.  The link to his supporter page is here:

https://getonbeard2014.everydayhero.com/au/blake

Meanwhile, Dale Morgan has joined the ride to conquer cancer and has committed to riding 2000kms and raising $2500 in The Sunsuper Ride to Conquer Cancer.  As Dale – a cancer survivor – wrote “Cancer has touched too many families and taken too many lives already. We need to take action against this disease.”  All of the money raised is immediately invested by Harry Perkins Institute of Medical Research (renamed in November 2013 from the Western Australia Institute of Medical Research) in life-saving research.  If you can help Dale reach his goal, please donate at his supporter page:

http://www.conquercancer.org.au/site/TR/Events/Perth2014;jsessionid=652FBE24D3C4C82F3CDA98A1D6E4868E.app258c?px=1412761&pg=personal&fr_id=1142

Gym Update #5 – New Gear on the Way

As noted last week, there is some new gear on the way.  A new order of hand wraps (black) and medium bag mitts will be with us soon.  We are also waiting on some heavier kettlebells, some more deadballs and some new wall balls.

Gym Update #6 – Perkville Rewards Program

Our members rewards program – http://www.perkville.com is running along beautifully.  Make sure you check your points balance on the perkville website and let us know if there are any discrepancies.  The key to the system is the email matching…it just has to be character for character perfect for it to work.

The usual ‘how it works’ paragraph is below, but did you know if you refer a friend to Round 1 via Perkville, when they show up and have their email address (again, make sure it is ‘right’ when you refer them) added to our database (not when they join the gym, just when they ‘show up’) you will get another 50 bonus points?

The way it works is that for every single membership dollar you spend – either an ‘up-front payment’ or via the direct debit system – you get one point.  Every time you come to the gym and SCAN YOUR MEMBERSHIP CARD (which is what I call checking in – please don’t think this is a ‘facebook check-in’ – you get TWO points.  Those points then turn into Round One dollars – for every 200 points you earn you will get $10, or, if you wait until you have 400 points that is worth $25.

What can you spend the ‘money’ on?  Well, anything you like.  An ‘InBody’ Body analysis.  Personal Training.  New gloves.  Protein.  Whatever you like!

Sign up at www.perkville.com – all you have to do is register at PERKVILLE with the same email address you have registered at Round One Fitness.

Gym Update #7 – AFL Dreamteam and Footy Tipping

Dream Team first this week.  First off, I just want to say I am VERY annoyed by anything/everything related to North Melbourne.  I have two North Melbourne players – Greenwood and Dal Santo – and one was a late withdrawal (leaving me with a big, fat ZERO) and the other gave me a pitiful 39 points.  Thanks a lot.  So I am OUT of the competition in the first week of the finals for the 3rd year in a row – not happy.  Moving on are Kade Mahar (an amazing 2500 point score) and Kim Devereaux who caused an upset from 8th place – those guys will face off against the losers from the top 4 match-ups (Lloyd and Dale Godsell) whilst Justin Vanders and Roly (the defending champ) have the week off.

Over in the tipping, Trav Goncalves pulled out an amazing 9 from 9 – having faith in both the Tiges and Eagles (the two results that seemed to trip up most people).  That has pushed him up to 2nd overall – just one point behind Brendan – with Kristy a point further adrift.

Good luck next week everyone.

Link of the week

We have an awesome new supplement in stock in the gym called ‘Cocoon’ from Progenex.  I don’t like using this spot for promoting gym products, but it is a great product that really does do what it says…and this review says what it does better than I can.

http://breakingmuscle.com/health-hygiene/product-review-progenex-cocoon

Oh – and if you were reading the article and wanted to know who in the world is Christmas Abbot, well this video kind of shows you:  https://www.youtube.com/watch?v=ywsXZsjTnww

See you in the gym!

Michael.