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

Hi and welcome to another week,

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

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

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

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

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

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

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

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

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

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge

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

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

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

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

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

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

Gym Update #2 – Product of the WEEK

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

Gym Update #3 – New Gym Hoodies are GO!

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

When they arrive, they will be $65.

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

Gym Update #4 – Squat Therapy

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

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

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

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

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

Footy Tips and DreamTeam

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

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

Link of the week

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

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

1 Minutes (or 2, or 3, or 4) minute rounds, New Hoodies, 1608 Challenge July 17th, 2016

Hi and welcome to another week,

Cheers to everyone for supporting us at the gym last week.  I know for me that the mornings were C-O-L-D and having to jump out of bed, hose the ice off the windscreen and get to work was only possible due to the knowledge that so many of you guys were WILLINGLY jumping out of bed to train.  It is a bit of a trick the world plays on us really – I much prefer TRAINING in winter, but I am more motivated to do it in summer…the time of year when I am motivated to hit the gym is the time when training is the hardest due to the heat and misery…at the moment, once I am going I am pretty happy to be there, moving around, hitting bags and lifting weights.  But getting ‘UP’ to get there is hard.  Like I say, a cruel trick the world plays on us!

So, we ran a day of ‘1-minute-rounds’ last Wednesday to the usual ‘those are my favourite classes/I hate 1-minute rounds’ ying and yang and that has inspired me (well, LOOSELY inspired me!) to write about it.

I know (after all, my emails always tell me!) that not everyone loves every session we run at the gym.  And I also know that some classes are (undoubtedly) ‘better’ than others.  This is just part of creating a new session plan every day for more than six (6) years and also part of the fact that not everyone is the same and not everyone likes the same things.  But I have to say I don’t really understand the whole ‘I love x-minute rounds but I hate y-minute rounds’ thing – the classes are all different I suppose but they are still variations on a theme…in some you will do more boxing, others more lifting, others more abs, others more cardio – but if you stay the course you will find that over a few weeks all of these ‘biases’ even out and you will experience your ‘favourite’ whilst at the same time becoming better equipped to cope with the things you don’t enjoy quite so much.  To me it really is a case of ‘listen to the trainer, do the exercises as well as I can’ and after 45minutes or so it is all going to be over – as Duane would say, I can do ‘5 reps of anything’ (or in this case 45 minutes of anything) – so I try to just get on with it and do it as best as I can.  I would say that I try to keep my mouth shut and get on with it but I think everyone who trains with me knows that I certainly don’t keep my mouth shut (though I do try to ‘get on with it’).  I know going in there are going to be a few moments where I am praying to be struck by lightening throughout the class (generally when I am getting calories on the bike!) but those will pass and it will be onto the next challenge.

In terms of the classes, sometimes not ‘liking’ what you are doing is not necessarily a bad thing.  Sometimes being uncertain of what you are supposed to do can actually help you get a good outcome because it forces you to concentrate.  It is one reason I love doing a Beginners class every month or so – it gets me concentrating on my technique again which means I get just a little bit more out of every session I do over the following few weeks…I hit a bit harder, get better extension, turn my hips, keep my hands up…the enemy of good results is ‘going through the motions’.  Doing the session as well as you can – nailing your technique – really does give you the best chance of coming out of it well.  We all know that throwing half-hearted hooks with your elbows down will ‘look’ like ‘knock-outs’ to a casual observer and get through the routine with the lowest possible personal investment…but we should also know that if there is a way to make it harder then that will be the way to achieve a better outcome.

Further to that, there is a reason that we have a ‘RULE’ in the gym to “Don’t look at the clock – Work to the bell” (check the board – the penalty is 5x burpees!) and it is for the same reason.  If you look at the clock and see there is only 15-seconds to the bell, most people will put their weights/rope away, stop their punching (or slow down/drop the power), drop their bridge, whatever it is and start getting ready to move to the next station.  No matter how long the rounds are – remembering even in 5-minute or 6-minute round classes, each of the one-minute bells during a round often means changing exercises! – if you do this half of the time during a 45-minute session, well, there is 22×10 seconds = nearly 10% of your time just thrown away.  Now, I know once the workout starts the main goal is just to ‘get to the end’ but it would probably be good to get some positive results in the meantime, right?  Those missed 10-seconds might be the spots where your results are hiding?

See you all in the gym,

Michael.

Gym Update #1 – Product of the WEEK (or POW – cheers Sarah)

OK – apparently the product of the week is a ‘Wednesday’ thing so I am going to post about our amazing Black-Roll rollers again.

I have two pieces of rehab equipment in my back-pack – a Black Roll ‘duo-ball’ and a little lacrosse ball thing that I use to do pressure point work on my glutes with occasionally.  The duo-ball is by far the most used piece of equipment in my bag (to be fair, my boxing gloves stay in the gym in my locker) and the thing I depend on the most to keep myself mobile and feeling good.  If you don’t have one, well, try one of the ones sitting in our ‘Black Roll’ rack (next to the red pigeon holes) and think about getting one for yourself…they are an awesome bit of kit.

p.s.  If you do have one of the gyms little BlackRoll massage balls at home or in your gym bag, please bring it back.  We are down to just 5x balls out of a starting number of 12!!!

Gym Update #2 – The 1608 Challenge

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

This is a training only challenge – there is no food/diet component this time – and the way it works is pretty simple:

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

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 16x extra workouts to push through – none will be scheduled to take more than 20minutes.  Eight of the challenges will be (predominantly) cardio based, the other eight will be predominantly strength-based and you will be able to mix and match the extras you do to suit yourself!  Actually, reading that back it should probably read ‘BIASED’ rather than ‘based’ because the majority of them are about a 70%-30% mix (or vice versa) of cardio/strength…

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

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

Gym Update #3 – Squat Therapy

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

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

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

Gym Update #3 – Reception area changes

So, the second phase of our refurb is pretty well done and I would like to say a big thanks to everyone with their patience with us over the past week or so.  We still have a little bit (well, quite a bit but it is good for my sanity to say ‘a little bit’!) or work to be done before we are ‘finished’ but I hope everyone agrees we now have a reception/office area that is more welcoming and functional.

Gym Update #4 – MMA Gloves AND Small bag mitts.

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

Gym Update #5 – Gym Attire – Hoodies

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

When they arrive, they will be $65.

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

Footy Tips and DreamTeam

Pretty straight forward week of tips with the ‘big decider’ being whether you backed the Hawks or Swans last Thursday night (but North vs Port tripped up even more people!).  Winners on the week picked 8/9 – Kristy continued her strong form, Dave Mac and Jamie Jones both ‘returned to form’ or ‘found some form’ depending on how you see things.  Not a lot of change at the top of the ladder – Justin had a bad week and fell out of the top 3, replaced by Michelle.

Some big scores this week in Dream Team with Rocco consolidating his spot in the top 8 with a massive 2400 + total – the biggest score I have seen this year.  Others to perform well include John with his EasyBeatz (2250), the unlucky Justin (Beeliar Bogans) who scored 2247 but still lost, Craig celebrating Geelong’s return to the winners list with 2284 and Xavier – 2nd last on the ladder but also banging out a big 2247 points!  Where have you been Xavier!

Finals in a few weeks everyone so be sure to consolidate your squads sooner rather than later.

Link of the week

http://www.elitefts.com/education/we-are-just-cavemen-with-smart-phones/

Great article.  Great, great article.

Energy in classes, Finding time to train, New Reception July 10th, 2016

Hi and welcome to another week,

Thanks for all the support in the gym last week.  Super impressed with the 5am people in particular last Monday and Tuesday – the temperature was 100000 degrees below zero and the place was still packed…I like to think the sessions were worth it (it has been a great week of training) and really hope everyone enjoyed themselves.

We are messing around with the class plans again a little bit this week – we have the first 1-minute rounds for a touch over 15-months in the gym this Wednesday.  Now – once upon a time these used to run every Thursday…the reason we used to isolate them on a single day is that these classes were a little bit polarising with people either loving them or hating them – eventually it got to the point where attendance on Thursday was significantly down on every other day during the week so we abandoned them altogether (with a promise of bringing them back on an ‘ad hoc’ basis for people who love them.  Well – it has been 15 months with no-sign of 1-minute rounds but this Wednesday they are back on…if you are one of the ‘haters’ I can only apologise and ask that you just give them a go – if you commit to the task it really is a great workout that enables you to concentrate on short duration, intense efforts as you move throughout the gym.  If you haven’t done them before, maybe check this video out before you come to the gym on Wednesday:

https://www.youtube.com/watch?v=bitn0L3AE-I

So this talk of class types and x-minute rounds and what people love, hate or otherwise has had me thinking a lot lately.  I have been doing 5-6 classes every week in the gym pretty much since we opened the doors (so a long time) and some classes have been harder than others, some more memorable than others – but there is one thing that has been constant.  When the gym is filled with ‘ENERGY’, the sessions are amazing.  When there is no ‘energy’ or the session for some reason just feels ‘flat’, it really does become a go through the motions session when you get to the end and wonder why the hell you bothered doing anything at all…I mean, you probably still got sweaty but…

So I have been doing lots and lots (and lots) of thinking about this intangible thing called energy and trying to understand how to measure it, how to improve it and how to ensure that we are running ‘high energy’ classes all the time.  Please don’t confuse high energy with ‘fast paced’ – a session that is full of energy doesn’t have to be fast – what it needs is an environment where everyone – trainers and trainees – are all pushing one another (either verbally or through their actions) to do the best they can.

In trying to define what a high-energy class might be, I have been making notes about the training sessions I have enjoyed the most and have come up with the following list of ‘stuff’ that contribute to a great class.

  1. I am in the gym and ready to train early.  Ideally I get 5-minutes or so to skip before the class starts and have time for a bit of a chat with some of the people I am about to train alongside.  I just find a little bit of social engagement gets me in a positive mindset I suppose.
  2. The trainer does a good job of demos and makes sure that everyone knows what is going on.  I am probably different to everyone else but when I see things ‘glossed over’ that I am not sure everyone in the session knows how to do I am thinking to myself ‘I need to watch them when they do that – they might need some help’ etc.  Personally, a couple of exercise cues never go astray either – if I am fatigued, having a ‘cue’ to fall back on is always good.
  3. During demos I also like a bit of banter and humour – I train best when I am relaxed and when I can see everyone thinking about the challenges ahead as something ‘fun’ we are all going to overcome together, it really helps.
  4. I like it when the trainer is really active during the session and continually challenges me on technique, on reps – and maybe even dishes out a couple of ‘small’ penalties to keep me focussed.  ‘Dropped your hands – 5 burpees’ is a good one for me to get early in a boxing class.  ‘Chest to the ground – do that one again’ is another good one…big penalties bum me out because it often means missing large chunks of a class I was looking forward too.
  5. I like it when I am being challenged on my targets and really pushed to achieve.  Of course, there is a line between being pushed and harassed and I don’t like it when it is crossed, but I do find myself working just a bit harder/more intensely when I know I could do it IF I was to really go for it.  When I achieve the ‘upgraded’ targets, it gives me a great sense of achievement which helps get me through the back end of the class.
  6. I like it when the trainer is continually letting us know what is coming up – that continual ‘touch base’ from the trainer with the group I am in is a reminder to keep doing everything ‘right’ and a further reminder that there is work to be done.
  7. I like it when the group I am in engage in a bit of banter about the CLASS.  When the talk strays to last night’s T.V. or the upcoming game of footy, well – that is a distraction and takes away from my training…when we are ‘reminding’ each other about the burpees to do, to jump ‘high’ with our jump squats etc – well, that really pushes me along.  I am quite happy not to do any more than anyone else, but it is hard for me to live with just doing less…
  8. I can always tell when it was a great session – at the end we have really good participation in the 1%’er as we all hold one another accountable for doing just ‘a little bit’ extra.  When everyone ‘races off’ straight away (some people will have too – they have work to get back too, baby-sitters to relieve) it is generally a reflection of a bit of a ‘low energy’ class because most people CAN afford 3-5 minutes to do ‘one more’ thing (again, not everyone but most).

Now – there is no doubt the trainer / TrainerS running the session have a massive input on the energy in the gym – and it is something we are really going to be challenging one another about moving forward (we are trying to work out an ‘Energy Assessment’ methodology we can use for each class!) but there is no doubt that everyone participating in the sessions has a part to play.  Remember that ‘HIGH ENERGY’ = maximum effort = maximum results.  Less than that?  Well, none of us will be getting the outcomes we want from the time we are spending in the gym.

Anyway – if you have any feedback or comments specific to this whole idea of ‘ENERGY’ (or anything else for that matter) I would really love to hear about it – email me at Michael@round1fitness.com.au.

See you all in the gym,

Michael.

p.s.  Please be sure to check out the link of the week this week – great article about finding time to train in a busy working week.

Gym Update #1 – Product of the WEEK

(or POW – cheers Sarah)

OK.  New part of the blog here where we tell you about the stuff we have available in the gym for you to take home with you…we have a tonne of stuff but even people who are in the gym every day seem surprised when they ask a “do you know where we can get…’ question only to be pointed at one of the shelves in our (newly beautiful) office area!

Anyway, product of the week number 1 are our BlackRoll rollers, mini-rollers and duo-balls.  If you have used these out in the gym area you will know how good these products are – they really are more than ‘just’ foam rollers (just like the slogan says).  We have a range of products in the gym including the standard rollers, mini-rollers, duo-balls and mini-duo balls all at pretty good prices (a roller will cost you $55.90).  Check out the Blackroll website here or ask us about the products in the gym.

p.s.  Sarah has coined the ‘POW’ acronym to define this little section…of course, I wasn’t quite clever enough to figure out what she had been going on about with all this ‘POW’ talk but now I know I am all over it!

Gym Update #2 – August Challenge – 08/16           

Our new challenge has moved a fair way past the ‘embryonic’ stage and is nearly ready to be ‘unleashed’.  The challenge is a training only one and will include 2x components:

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

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 16x extra workouts to push through – none will be scheduled to take more than 20minutes.  Eight of the challenges will be (predominantly) cardio based, the other eight will be predominantly strength-based and you will be able to mix and match the extras you do to suit yourself!  Actually, reading that back it should probably read ‘BIASED’ rather than ‘based’ because the majority of them are about a 70%-30% mix (or vice versa) of cardio/strength…

I am really happy with the way this is coming together so far and despite feeling a bit ‘jaded’ by the end of the last challenge somehow I am already looking forward to this new one.  Stay tuned for details over the next couple of weeks.

Gym Update #3 – Reception area changes

So, the second phase of our refurb is pretty well done and I would like to say a big thanks to everyone with their patience with us over the past week or so.  We still have a little bit (well, quite a bit but it is good for my sanity to say ‘a little bit’!) or work to be done before we are ‘finished’ but I hope everyone agrees we now have a reception/office area that is more welcoming and functional.

Gym Update #4 – MMA Gloves AND Small bag mitts.

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

Gym Update #5 – Gym Attire

We have a pretty cool range of hoodies and shirts that will be arriving in store pretty soon…meanwhile, don’t forget we have a heap of older stock we are trying to clear out with prices starting from just $5…there are a heap of sizes available (even if there aren’t a heap of sizes ‘on the rack’ so please ask if there is a particular size you are after.

Footy Tips and DreamTeam

Dream Team is back on this week and there are only a few weeks before finals are upon us.  Top scorers for the week are Travis (Yangebup Pigs), Justin (Beeliar Bogans) and Kim (Half Time Heroes).  Unfortunately for Justin, he was matched up against Travis so despite being the 2nd top scorer for the round his result for the week will go down as an ‘L’.

Over in the tipping it has been a bit of a catastrophe for a few people (particularly ME) with upset wins by Collingwood and Sydney in particular really reeking a bit of havoc on the results.  It was the Collingwood win that tripped up our top two of the round though – Daniel Folini and Damien Kelly both selected 8 out of 9.

Kristy, Justin and Michelle are all level on 101 points now – either equal in 2nd or 1st depending on your perspective!  If you don’t understand what I mean by that, you are welcome to log on to the tipping site and check the leaderboard for yourself!

Link of the week

This is a brilliantly written article that tries to dissect ‘hours in the day’ in terms of how much time you have available in your week to get your training done.  Now – it is clearly written from the perspective of someone who WANTS to get into the gym, but even I was surprised to read that despite 5x 14 hour workdays and 8x hours sleep each night (along with a few other things like family time) time available to train still capped out at 9 hours!:

http://breakingmuscle.com/strength-conditioning/be-better-at-life-how-to-find-more-time-to-train

Training focussed gym, ‘The ONE’ Challenge, Office Changes July 3rd, 2016

Hi and welcome to another week,

Great classes last week and I am really loving my training at the moment.  That 6-minute round class last Thursday was an absolute all-timer (and Saturday looked cool as well but I just couldn’t squeeze that in between work, family and sport commitments).  Over the past couple of weeks I have really become aware of the benefit of us purchasing the ski-ergs – they are a great combination of cardio and strength and just having them in the gym has really pushed me along a in terms of my conditioning…

Somehow it has reached July already – 2016 is half-way done – despite the fact that just last week it was New Years Eve (or so it seems).  It has been a massive week for us with all of the usual ‘small business end of financial year’ commitments PLUS dealing with all of the system changes associated with last weeks price changes AND getting everything ready for the next step in our reception area refurbishment (which all starts tomorrow morning – Monday).  And of course it was the last week of our ‘The One’ Challenge…it feels like every day has been a combination of mania and chaos.  In todays blog my planner said I was supposed to be writing a ‘half year review’ but because I really aren’t sure what that really means I was supposed to write about, I am going a different way…today it is about why we train the ‘way’ we train at Round 1.

I paid a visit to one of the local ‘big chain’ gyms in the area last week.  I guess I do this fairly regularly – cruise around to another gym and see what they are doing, how people are training, what things we should be learning from them and ‘doing better’.  Every time I do this I write a whole heap of notes down (a lot of them are process oriented so I wont bore you with them) but what I will try to talk about is what I observed in the gym and what I gathered from talking to people about their TRAINING.

First off – there was a massive array of cardio machines.  18x treadmills and each of them had integrated tv monitors (which are pretty cool I have to admit – though I am not sure what show I could watch whilst doing my interval sprints on the treddy in any case!).  There were 3x different types of ‘cross trainers’ (but not a Versa Climber in sight L ) for a total of 12x machines.  There were also 12x programmable bikes – 8x ‘upright’ and 4x seated ones…no assault bikes though.  There were some spin bikes off in a separate area which I am sure would be used in spin classes.  There were 3x power racks and a good range of dumbbells (up to 50kgs just like we have upstairs) and an absolutely massive range of pin-loaded strength machines – some of which I could pretty happily identify and others that I would definitely need to get some instruction on.  It was peak time so the gym was pretty busy – there were people wandering about everywhere, the cardio equipment was heavily used mostly by girls jogging and wearing headphones or boys walking on an incline side-by-side with one another and having a bit of a chat.  The weights area was a bit of a confused mess with 4x different people going through individual sessions with their personal trainer and others kind of wandering around having a go at whatever machine they saw was free.  This might be an exaggeration but the people I talked to said they liked to do ’30 minutes or so of cardio then ‘whatever’ weights they could for another half hour or so.  Obviously I am compressing 6 or 7 conversations into one ‘big’ statement here but I am sure you get the idea.

You have to remember that my sporting/training background is all ‘club’ based.  Football mostly – but also athletics and swimming – and the idea of going to ‘train’ and just doing ‘whatever’ is completely foreign to me.  All my life, I have gone ‘training’ and when I arrived, gone through a set warm-up (with my team-mates) and then gone through a training session.  I like to think all of the training sessions I have done in my life were carefully planned out by whoever my coach was at the time, but the reality is (given I am very old) in a lot of cases the sessions I ended up doing were planned by the coach on the dashboard of his car in the carpark out in the front of the venue.  Regardless, I went along to training and followed the set plan with ‘confidence’ that the plan would help me and all of my team-mates get better.

The idea of doing what so many people I observed and spoke to – a little bit of everything and with no specific over-arching plan – just seems weird to me.  You will notice at Round 1 we even write up new plans each week for people who ARE training outside of the scope of the classes – a strength plan, a cardio plan, a full-body workout – and we run each of these on a 13-week (3x month) cycle with the intention that it gives anyone who is doing ‘their own thing’ a direction that will help them get fitter and stronger.  Ideally we would like to personalise all of that but I guess that is where the personal training stuff comes in…

Back to what happens at Round 1 – I like to think of it really simply as a ‘training focussed’ gym environment whereas I think of what I see at so many other facilities as an ‘equipment focussed’ training environment.  All of the trainers at Round 1 – but I guess myself in particular – spends an inordinate amount of time carefully planning out each of the sessions we run and when you get to the gym your activity is about the ‘training’ not about the equipment.  I guess I talked about the ski-ergs before so we obviously have ‘equipment’ but the plans we put together aren’t about ‘gear’ – they are about work and progressing.

Boxing, Body Work and Tanks all run on heavily planned escalations – Boxing runs on a 7-week schedule, Body Work on a 5-week schedule and Tanks on a 13-week schedule.  This all got a little more complicated about 15+ months ago when we introduced scaling to the Boxing sessions (Fitness vs Performance) but the 7-week schedule still runs.  We try (as much as is possible) to hold to the plan and provide our members with sessions that will give them both an effective ‘one time’ workout (more about this in a second) and a method for gradually increasing their strength, fitness and body composition over the long term.

What do I mean by one-time workouts?  Well, the programming also has to acknowledge that not everyone will get in 3x sessions per week (the basis of the 7x week plan) so each individual session is planned out to incorporate a combination of strength, skill and core so that if you are a 1x or 2x per week attendee, you can still make some ‘fundamental’ improvements’ in terms of strength and fitness even if you are restricted in the number of sessions you are able to get through.  Of course, it is hard to coach ‘effort’ (more on this in a second) but all of this talk about progression despite limited training opportunities assumed that when you are in the gym you busted your butt!

The last point I wanted to cover is our focus on group sessions.  Like I said my background is football, athletics and swimming.  Group sessions (obviously) make sense from a football perspective because it is a team game – but why is group training so important in individual sports?  Swimmers and runners (and cyclists, and mma fighters, and triathletes and participants in every other sport you can think of) don’t train by themselves – they train in a SQUAD led by a COACH.  Why?  Well, it is pretty simple.  The coach sets the plan in place and is there to control standards in terms of technique.  The SQUAD is there to control standards with regards to EFFORT.  This is why group training is so important to elite athletes (and weekend athletes!) around the world no matter what sport they are participating in – it is their PEERS (others in the squad) who maintain the culture with regards to effort, who insist (not verbally, just by working hard) that you also finish your calories on the bike, get your reps done with the kettlebells, push heavier weights than you did last week (Body work and Tanks primarily!) and hit the bags HARD.  It is the group that keeps you honest and ensures you get the most/best out of every session you do…it is the group that multiplies the value of every session you do.

See you all in the gym,

Michael.

p.s.  Congrats to everyone who has finished ‘The One’ challenge…it has been one hell of a month trying to get it all done!

Gym Update #1 – Price Changes, July 2016 

So – all of the new prices are now in place and active in the system.  As noted last week, this will not (in the foreseeable future anyway) impact on our existing clients and when you renew your membership you will be able to do so at your current contract rate.  The one difference will be in the contract ‘details’ with regards to things such as no longer receiving a new bag/pair of gloves each year etc as this program has effectively been superseded by our Perkville rewards program.

Happy to take questions etc on any details of the pricing of our memberships, inclusions/exclusions/whatevers – just hit me up at info@round1fitness.com.au.

Gym Update #2 – ‘THE ONE’ Challenge, June 2016           

Well – we are done.  As I said last week, possibly the toughest challenge we have ever run (and I have done every one of them since the gym opened) ever.  Maybe 12-days of Christmas 2012 was worse (12x Sledgehammer Bin Runs anyone??) but this has been a very big effort to just get to the end.

And what did all my efforts get me?  According to the scanner, 0.1kg in muscle growth, 0.2% drop in body fat…so not too much.  But I increased my 30 minute bike calorie result from 308 calories in week 1 to 376 calories in week 5 – and since my goal was conditioning I am pretty happy with that!

Gym Update #3 – Reception area changes

All of the next phase of the Reception area changes start tomorrow (Monday)…there will bit a bit of an impact for a few days as we get everything re-arranged/re-packed/re-whatevered when the new cabinetry has been installed.  There will still be a few steps to go when this is done but I am hoping that this gives us a really good base position to get all of our new products on display to make everyone’s fitness journey a little bit more comfortable.

Gym Update #4 – MMA Gloves AND Small bag mitts.

The new MMA gloves and Small bag mitts we have been promising will both be in stock by the end of the week.  Really pleased to have these products back on the shelves and be sure to let us know if you need some new mitts to support your training.  Pricing (as always) is amazing and I really do welcome any price/quality comparisons that you want to do.

Gym Update #5 – Gym Attire Bargains!

In preparing for the new changes in the reception area, we have stumbled upon a whole heap of ‘old’ t-shirts and singlets which we are selling at below cost price.  There is a range of gear there – all available for less than $15 (some as cheap as $5) so if you need some new kit to train in, check the racks in the gym.

Footy Tips and DreamTeam

OK – another bye in Dream Team this week but we are back and playing again next week – make sure you get your teams up-to-date as points will again be rewarded and the final 8 is far from set (at least I HOPE the final 8 is far from set).

Over in the tipping contest, only one person managed to nail all 6 winners this week (though it seems like every single other tipster got 5/6!).  Lloyd was the ‘lucky’ tipster and nailing the Bulldogs vs Swans result was the key to achieving a perfect result (and a bonus point).  Things remain largely unchanged on top of the ladder with Kristy and Justin leading from Michelle (who unfortunately fell back a point this week).  Good luck next round everyone.

Link of the week

Well, the Warriors might not have won the NBA title but this is a cool article/video about Steph:

http://www.viralhoops.com/stephen-curry-motivational-video/

Fall down 7-times, Speed ball technique, ‘The One’ Challenge June 19th, 2016

Hi and welcome to another week,

Thanks to everyone who got along to the gym last week – some pretty awesome classes throughout the week…it really did feel like a bit of a cardio focus when I was doing the sessions although I can tell you that wasn’t supposed to be the intention when I planned it all out.  Certainly the Tuesday partners class and the 5-minute rounds that ran on Friday just seemed to be one cardio station after another (or maybe that is just where my conditioning is at right now??).  In any case – lots of fun and I am sure I am better now than I was this time last week….right???

Personally I am battling my way through our latest ‘THE ONE’ challenge and have been finding getting the classes done (3 each week) is no problem at all…but putting on my ‘big boy pants’ and committing to do 3x extra sessions of ‘conditioning’ has been a real struggle.  The physical side of it is tough (I guess) but honestly once I get started I am usually OK – it is just the mental battle and procrastination that goes on before getting started that is really wearing me down.  I know, I know – it should be simple.  The program is there, three times each week I just need to carve out a 30-minute slice of time and DO IT but somehow knowing it and saying it are both WAY (way, way) easier than doing it.

That said, if you want to get better at something – which is the idea of this challenge – then there isn’t really much that you can’t overcome if you dedicate enough energy/effort towards it over a long period of time.  If you FOCUS when you PRACTISE you get better!  Like the Bible says (Proverbs 24:16) “For a just man, falleth seven times and riseth up again”.

OK.  So now I have quoted the Bible which has got to be a first for me (in any part of my life!) but whether you have taken on a new skill or are working towards a medium to long-term goal (losing x-kilos, gaining muscle are the most typical gym examples here) I guess I see so many people have a go for a while – then give up and stop – then start-up and have another try – then give up again only to start AGAIN 6-months later.  I see the same thing at footy where players aren’t getting a game and ‘persist’ for a time before pulling the pin…as anyone in a coaching role will tell you, in most cases their opportunity would have been ‘right there’ pretty soon after they had decided to call time had they simply stuck at it!

Improvement and results come only from persistence – and this is true whether you are chasing a skill acquisition target (though in the case of me trying to learn guitar I am on a VERY SLOW improvement curve!) or a long term goal the only thing that is certain is that there a million paths to follow that will get you results – and one sure way to failure (it’s called giving up).

That’s it from me for the day – see you in the gym,

Michael.

p.s.  Don’t forget, we are meeting at the Merriwell (Crown complex) this SATURDAY for a beer and whatever else at 3pm.  We would love to see you there…if you can’t make 3pm, don’t stress too much because I wont get there till 5:30pm or so and will be looking for someone to buy a beer for around that time!

p.p.s.  Struggling with the speedball – be sure to check out our link of the week!

Gym Update #1 – Price Changes, July 2016 

As per last week’s note, we do have some price changes coming on July 1st.  As per last weeks note as well, if you are an existing member you will be able to stay on your current pricing as long as your membership remains valid – if you are on a contract and it expires in a few months time, you will still be able to access your current pricing rate when the renewal time comes – so you don’t need to ‘panic’ into renewing now…I am told by pretty much everyone I ask that this is stupid from a business perspective but do feel it is important to support our clients who have been supporting us for such a long time.

I had a comment from someone as well saying it sounds like prices are about to ‘skyrocket’.  Well – I don’t think that is right but there is no doubt that what we are about to do with pricing represents the biggest change in pricing at the gym since we opened the doors back in 2010.  We are making these changes because we are determined to keep the doors to the gym open moving forward (unfortunately busy classes does not necessarily reflect enormous profit margins though it would be nice if it did) and as all of our peripheral costs continue to rise we do need to make some changes to our base level pricing.

In addition to the pricing changes, we will also be changing a couple of the terms and conditions around memberships and these WILL impact on everyone as we move forward.  The main change here is that we will NOT be providing bags/gloves/wraps/towels with each new 12-month membership/membership renewals.  The reason for this is pretty simple really – given the PERKVILLE rewards scheme gives everyone the opportunity to get all of their gear at what is less than cost price anyway, providing the rewards scheme AND the packs is just getting to be a bit too much…basically, one of them had to go.  We have elected to maintain the PERKVILLE program rather than the packs because it is available to all clients and can be used for a wide variety of items…hoodies, gloves, Personal Training, Protein, Body Scans etc which seems a little more democratic than only providing the packs and only then to a subset of members.

Gym Update #2 – ‘THE ONE’ Challenge, June 2016           

Three weeks down, two to go.  Most challenges are 4-weeks long but this one has (sneakily) been extended out to five…which right now does not seem like such a great idea to me.  As per my comments last week (and at the top of the blog), I am getting the classes completed ‘no problem’ but the extra conditioning work is seriously close to killing me.  If I do it before a class – the class seems impossible.  Getting motivated to do it AFTER a class is proving a bridge too far – but I don’t like doing it as a ‘stand-alone’ session really…so when to do it?

The simple answer to this riddle is more and more becoming ‘whenever I have a spare 45 minutes’ (30 minutes plus a bit of a warm-up/cool down) because that is the only way I am getting my sessions done…

Good luck everyone – stick at it and lets make sure we ALL get to the end achieving awesome results.

Gym Update #3 – Reception area changes

In the next couple of weeks there are going to be some new cabinets/storage arrangements in the reception area as part of the work we started a few months ago with the move of all of the power/internet services etc.  These moves are primarily for storage – but also to enable us to keep expanding our range of products…people with keen eyes would have noticed all of the Rock Tape products, gym chalk, expanded protein line, skipping ropes (well, speed ropes really) and a number of other items we have added to the shop lately.  As always, we are trying make sure the prices we offer are AT LEAST as good as those you can find on shelves at other shops in the local area (try and buy Boomers at a Health Food store for $50 if you don’t believe me!).

If you do need something, please ask at the gym to see if we have it – if we do, you can pretty much guarantee it will be a good product that does the job it was designed too AND that it is being sold at a pretty fair price…if either of these things aren’t true, be sure to let me know!

Gym Update #4 – MMA Gloves

We have a new order of the Large and XL MMA-style gloves on the way and I hope they are on the shelves by the end of the month.  These continue our recently updated design with the ‘open’ thumb which is an awesome solution for anyone who just ‘hates’ taking their gloves off in classes.  These mitts really do support ‘grappling’ activities so you can be sure that you can keep them on for all of your barbell, kettlebell and dumbbell work.

Gym Update #5 – Hoodies and Attire

There are still a few hoodies left on the shelves and I have made some tentative enquiries about stocking some more.  The likelihood is that the next ‘lot’ will jump up from $45 to $60 each.  That doesn’t sound fair/right I hear everyone say, but the reality is that the hoodies actually cost us (base) $40 each to get in…and when you deduct the $4.50 GST off the sale price of each one it gives us a grand total of 50cents profit per unit…then you take into account the impact of our rewards program and it is quite easy to see how challenging it is to provide products to you guys.

If our next order is LESS than 100 units (which is what our first order was) then our base cost goes up even further…hence my reluctance when people have been asking for ‘more’ to get any more in.  It is a bit of a catch-22 in a lot of ways because we definitely want to provide you guys with an awesome range of products but when the cost is puts us at risk of being unable to pay the rent….

As per my note from last week, if you are still keen on a hoody, please let me know (I know a few people already have) and I will firm up the quotes and look to restock (I am thinking the new ones will be RED/Burgundy rather than black).

Footy Tips and DreamTeam

We have had SEVEN people tip all six winners this weekend – so congratulations and well done to each of them…particularly to Peter Brear who not only won the competition but won lunch off me when his Cats defeated my Dogs.

Kristy, Alex and Aaron all remain up the top of the overall leaderboard on 85 points…they are 5 points behind ‘someone’ but it would be immodest of me to say who has built such a huge lead!

Dream Team is on a bye for a few weeks – whilst the scores you get still count for your percentage, there are no wins/losses over the next 3x weeks.

Link of the week

After watching a few people struggle with the ‘3-bounce’ speedball requirements last week, I remembered we did a video on this a couple of years ago.  It is actually pretty good despite the dud presenter!  https://www.youtube.com/watch?v=wT08PQxlEbE