SPARTA, Manage vs Control, ANZAC Day Hours April 19th, 2015

Hi and welcome to another week,

SPARTA!  Well done to the 50+ Round 1’ers who sailed through the Spartan Race yesterday with barely a care in the world!  Well – it was a little tougher than that, but I am pretty happy to say that there weren’t too many obstacles I saw people really struggling with.  In particular, I was so proud of everyone who has been practicing their rope climb and got UP to the very top of the rope.  Truthfully, with the exception of carrying that stupid sandbag up what seemed to be a vertical cliff face – I don’t want anyone to complain about a sandbag bin run ever again – most obstacles were more than achievable for gym regulars and on top of the sand bag carries, there were farmers walks, dead ball cleans, pull-ups and skipping…all things pretty common to gym regulars.  It was a great day for everyone and – whilst challenging – is certainly an event that pretty much everyone who regularly attends the gym could complete with a little bit of focus (and by increasing their running for 3-weeks or so).  In terms of giving you something to train ‘FOR’, the Spartan Race really is a great event and it would be great to see even more people participating in 2016.

I have been a bit side-tracked by the Spartan race talk for a couple of days but did want to talk this week about the difference between managing your life and taking control of your life.  Obviously I will talk specifically about your training/diet decisions but I am sure you will all see how the applications can be a little ‘wider’ than that.

I was talking to one of our members the other day who missed a week of training straight after Easter.  The reason why is pretty simple – he got into a habit of sleeping in a bit later over Easter (he usually trains at 6am) – and when the long weekend was over, somehow he “just couldn’t get out of bed” in the morning.  Now – it happens to all of us every now and again – our body sends us a message that we are tired, rundown and need some extra sleep and a day off…I get that.  But does it happen for a week at a time?  I guess if you are working through to 11pm on a project at work or up all night with one of the kids it just might…but that wasn’t what was going on here.

Now – to be fair he was ‘managing’ his time.  Each night when he went to bed he was packing his bag and laying out his gym clothes.  He had a plan for breakfast.  He was setting his alarm.  But he just wasn’t controlling his time.  When the alarm would go off in the morning, somehow, someway that stupid sleep button would send him back to his pillow for another 15 minutes.  Then another 15 minutes.  Then it was too late to go to the gym so may as well have another 15 minutes.  And another 15 minutes.  His plans were laid to waste because he just wasn’t taking CONTROL – no gym today because he hit the snooze button and now it was time to go to work – and family commitments needed to take priority after work (which is fair enough – after all, that’s why he trained in the morning).

Now, if you look up the thesaurus you will find that ‘manage’ and ‘control’ are synonyms of one another.  And I guess I am happy enough that is true.  But to me when I read those words, think those words, say those words CONTROL is just so much more powerful.  Manage is something that I used to do working for the bank – we would ‘manage’ problems, ‘manage’ people…everyone in a corporate role right now is nodding their head.  Control is something that needs to be applied to a wild horse – you can’t ‘manage’ it – you need to put every ounce of energy and focus that you have to take charge, to get it to bend to your will.  I know my life with the myriad of responsibilities and commitments I have created for myself has more in common with a wild horse than a problem at the ‘office’.  If I try to ‘manage my day’ to fit everything in, well – my training is going to get missed (and often!).

I can’t manage things – I need to take control of them.  I am a twitter user and a couple of people who I follow (The Rock and Cory Gregory who is the founder/president of Muscle Pharm) are great follows because despite all of their professional success – not to mention the fact that both are in ‘fairly good’ shape – they both regularly post shots of being up in the gym early just because they have a busy day.  Or at the gym in their lunch break for the same reason – or after dinner for the same reason.  They are successful because they have taken control of what they want to do and what they want to achieve…they are strong and they take control of their lives and their responsibilities.

Take control – See you in the gym,

Michael.

p.s.  April Challenge people – don’t forget to do your EXTRAS!  We are coming up (and FAST!) on the end of the month and you need to complete all of your reps before the calendar ticks over to May 1st.  Don’t wait until the last couple of days – make a big push THIS WEEK to get them all finished.

p.p.s.  Don’t forget – ANZAC Day this SATURDAY.  As usual, Vanessa and I will meet any other interested Round 1’ers on the ‘Southern Side’ of the Fremantle War Memorial at 5:45am on Saturday morning.  Would love to see you all there.  Yes – this impacts session times…look below for the ‘ANZAC Day’ section.

Gym Update #1 – April Challenge is GO

Two and one-half weeks in and ALL IS WELL.  I have just SIX classes left to complete and the extras are all but done – it has taken a lot of organisation to get to this point but I finally feel like I have gotten things under control!  How are you doing?  Remember that if you are looking like being a class (or two) short that DOUBLE SESSIONS (two in one day) are allowed…maybe target one day next weekend to get an extra one in – or head along to a 5am class as well as your regular 5pm?  You can get to the end and it will be worth it!

Looking at setting up a scanning day on Sunday May 3rd so that everyone who has paid for their two scans can get that ‘post – challenge’ scan done.  Remember that you MUST NOT TRAIN before a body scan.

Gym Update #2 – ANZAC Day

This coming Saturday is ANZAC Day and that means classes this weekend will be impacted.  To allow everyone to attend the Dawn Service, classes will follow the ‘standard’ Public Holiday program (Boxing at 08:15am, Boxing at 09:15am, No Rules at 10:15am and Beginners at 11:15am).

Tanks sessions will be available at 8am and 9am rather than at 6am and 7am.

Sessions on the Monday public holiday will be Boxing at 07:15am (members only, bonus class), Boxing at 08:15am, Boxing at 09:15am, No-Rules at 10:15am and Beginners at 11:15am.  Signs will be placed around the gym indicating the times.

Gym Update #3 – New Gym Tags

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

Gym Update #4 – Gymnastic Grips

There is a new product in the gym – Gymnastic Grips.  These slide over your palms to protect you from callouses (and worse!) when you are doing barbell work/pull-ups/rings etc.  Great product and if you are a Body Work or Tanks regular it might be something worth investing in.  $15 at Reception.

Gym Update #5 – New Lifting Equipment

Thanks to the great support we have been receiving for our TANKS, No Rules and Body Work sessions (thanks everyone) I have been forced to add some more barbells and bumper plates to the gym.  We are often running out of 10kg bumpers – so there are more of them.  There are more 15kg bumpers and more 20kg bumpers as well.  There are also 4x new Force Barbells on the way.

I know, I know – this is no big deal…but in case you were wondering, a good Olympic bar starts at around about $500 per unit (which is why I get grouchy when they are treated ‘recklessly’).

Gym Update #6 – Beach Bodies 3-month Program

Below is a reprint of last week’s ‘Beach Bodies’ announcement.  For those who have emailed me – don’t stress…you will hear back late in the month of April.  In the meantime, my advice is to start doing some Body Work and/or TANKS sessions…to do Beach Bodies you are going to need to be able to lift some weights and you will need to be able to train independently complete exercises including deadlifts, squats,

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

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

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

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

Footy Tipping Results for Round 3

Well…from one extreme to another!  After two weeks of pretty much everyone struggling to pick a winner, everything has changed in round 3 with ELEVEN (11) people picking the card and another EIGHT getting just one wrong.

Well done to everyone involved and good luck next week

Dream Team Results for Round 3

A better week in Dream Team with FIVE people cracking the ‘2000’ points mark (after only 1x 2000+ score in the first two rounds combined).  Top scorers were Damien on 2041, Travis on 2018, Justin on 2010 and Roly on 2005.  Happily (for me), my team remains undefeated atop the Round 1 ladder…I almost feel like manipulating the rules so that the grand final is next week and no-one else has enough time to ‘FIX’ their teams.  Good luck next week everyone.

Link of the week

On the back of the Spartan Race, here is a great link (courtesy of Radu Nicola) on pushing ‘beyond’ your limits!

http://www.willpowered.co/learn/how-to-scientifically-push-beyond-your-limits

Michael.

Tracking your progress, April Challenge Update, New Gear April 12th, 2015

Hi and welcome to another week,

Great sessions last week.  If the old ‘spin bike to sled’ combo was bad, I am going to put it out there that the ‘assault bike to sled’ combination is beyond horrendous.  When we had to push through 2.5kms in 4mins on Friday (second last round of the day!) then back up with the sled it was pretty close to the end of me.  And that has to be good for you, right! J

I mentioned in the blog a couple of weeks back about Dan John’s ‘Eat like an adult’ comments in his book ‘Never Let Go’.  I wanted to expand on that a little bit this week – not about food and eating but just in terms of ‘training like an adult’ by making an effort to keep track of your training and your progress.  I get to see a lot of challenge sheets and I know that when I see one clearly marked with when the classes will be done, when the extras will be done that the challenge will be finished!  It is being written down, tracked and recorded – you can see the classes and the extras being ticked off, you can see the plan and with every day that passes you can see the progress!  I think that is part of it – when you can see that you are making the progress you SAY you are going to make, you become more motivated to maintain your level of effort.

This applies DOUBLE to anyone out there who is working on a specific training element – be it trying to become stronger or faster or to increase your endurance.  If you are trying to improve your squat, then it is important to record what weight you used (and how many sets, how many reps) on which day.  That way, when you are due to do squats NEXT, you will be able to tell just how much weight needs to go on the bar (or how many repetitions you need to do) in order to move forward.  And remember also – more ‘weight’ doesn’t have to mean 10kgs more or even 5kgs more…there are 1.25kg plates in the gym for a reason!  Likewise, if you are trying to row faster, then you need to track your 250m time (or 500m time), the amount of rest you had between efforts AND how many efforts you had.  In this way, next time you are rowing you can stay ON PACE to match or improve your time.  Part of training like a grown-up is tracking what you are doing and working towards making incremental improvements.

Note I said ‘incremental’ improvements.  Training like a grown-up doesn’t mean jumping from 20kg squats to 50kg squats or doing 6x efforts on the assault bikes one day and 26x the next – both of those things are examples of how you get injured.  But it doesn’t mean staying at 20kg forever either.  It means making regular but small increases in weight and reps – and it also means not being afraid to try a heavier weight, fail, drop back down, then try that same heavier weight again two weeks down the track.  Failing once doesn’t mean failing forever – it just means you have a little bit of extra work to do before having another try.  Don’t be disheartened – just understand that without failing occasionally, you wont know exactly where you are up to…it is OK to fail a rep or miss a time cap.  It really is.  It doesn’t mean that you have failed in your training – it just means you have attempted something that was a little bit beyond you today, and that tomorrow is another day!

Keeping track of what you have done and what you have tried to do takes no more than 30-secs at the end of each session.  It is a matter of scribbling in your diary any of the ‘specifics’ in the session you completed (“kettlebell swings – completed 20 with the ‘blue’ “– or “new exercise today ‘Landmines’ – used 10kg” are both great examples) of what your post-session notes might look like and these will give you a great starting point next time you are doing those exercises.  If you don’t have a diary, scribble them in your phone.  If you want to be a bit smarter about it then you could use one of the three bazillion health and fitness apps that are out there – ones I have tried and don’t mind include:

Gym Hero: http://gymhero.me

Strong:  http://www.strongapp.me

There are quite literally hundreds of these out on the market (they cost $2 or $3 each) and if you want something to help track your training that wont require you to occasionally read back through your own ramblings (the apps make not only tracking your performance easy but ALSO make finding out what you did last time easy…writing it in a diary means flipping through pages in a diary!) but personally I find it a lot easier just to write my notes freehand.

If you are doing the challenge and have gotten organised, awesome.  If you are doing the challenge and are enjoying being able to look back at the training plus extras you have completed because of the sense of accomplishment doing so gives you – awesome.  The next level of your training is to track what you have been doing on an ongoing basis – in the way that doing a regular (say quarterly) InBody Scan enables you to track your outcomes with regards you body composition, a training log gives you a mechanism to track your progress as it relates to performance.  It also allows you to enter in simple information such as travel, sickness and other ‘interruptions’ that enable you to understand why you might not be doing quite as well in April as you were in February (for example) because some of us are very unwilling to give ourselves any excuses at all.  And as I noted, there is nothing better when you need a boost than reading a training log from 12-months (or longer) ago and seeing that the numbers next to your barbells, kettlebells, bike efforts and everything else are just so much better now than they used to be.  It helps remind you of all the work you have done, it gives evidence of the progress you have made and really shows you all of the positive efforts you have taken to become fitter, stronger, healthier.

See you in the gym,

Michael.

P.S.  If you are doing the Spartan Race on the weekend, please check both the Spartan Race heading below AND the link of the week.

Gym Update #1 – April Challenge is GO

We are one and one half weeks into the latest challenge – the ’30-50 Get it Done Challenge’ – and as always happens at challenge time the numbers of people and the level of energy in the gym is amazing.  Some interesting challenge stats for you to consider.  During February (our ’28-Days Later Challenge’) we averaged 189 people doing a class each day for the month.  During March (no challenge running) this dropped back to 162 people per day doing a class.  This month – despite all the public holidays cutting down the number of sessions we have actually been running – we are back up to 183 people per day doing a class.

In short, the challenges are great and help people achieve great results just because they TRAIN MORE OFTEN.  Life gets in the way for all of us (and it is impossible to do everything), but it is amazing the effort people will make to get to a session (5am?  8pm???) when they NEED to get that challenge sheet signed.  When there is not the threat of failure hanging over your head, sometimes a week or more might slip past with out managing to make time to train.  On the other hand, in the middle of a challenge sometimes two days off can feel like a ‘long break’.

Two and a half weeks to go everyone – I still have 12 classes to do as I am writing this on Sunday avo so it is going to be tough but I am pretty determined to make it!

Gym Update #2 – SPARTAN Race Team

The Spartan sprint is coming up this WEEKEND – April 18th.  Now – our exact start time will be released (according to the website) this coming Wednesday (APRIL 15th) but from a logistics point of view…

-       Via the Freeway to Mundijong Road it is a good 50min trip to Keysbrook.

-       If we meet at the gym and ‘share rides’ that might make things easiest for everyone.

-       Please wear a bright red shirt to make it easy for us to stay together as a group throughout the event…there will be delays at some of the obstacles and if we all help one another through it then everyone will have a great day.

-       It is a seven km event…not massive but you will need to eat before hand.  Up at 6am for brekky is a good plan – as is packing a piece of fruit/water bottle for the drive down and a snack for afterwards…if you are not prepared then you will make bad food choices post race.

-       If you are planning on ‘sharing’ a ride, be respectful to the person who you will be travelling in by making sure you have a bag with a couple of towels (one to sit on during the drive home!) and a plastic bag to store any wet/muddy clothes.

-       Any other advice people have to share, let’s post it on the group Facebook page to make sure everyone gets the info ahead of the event.

Gym Update #3 – Gymnastic Grips

There is a new product in the gym – Gymnastic Grips.  These slide over your palms to protect you from callouses (and worse!) when you are doing barbell work/pull-ups/rings etc.  Great product and if you are a Body Work or Tanks regular it might be something worth investing in.  $15 at Reception.

Gym Update #4 – New Gym Tags

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

Gym Update #5 – New Gloves and Weightlifting Gloves

All of our new gear has been trickling into the gym over the past week.  The newly designed (and super comfortable) MMA gloves are here – including some in RED for the first ever time.  The new ones are a big trickier to get on but are great once you have – they don’t ‘slip’ as much around your knuckles which makes them a lot more comfortable.

Gym Update #6 – New Gear – Backpacks, Barbells, Bumper Plates and some ‘Bigger’ stuff.

Now all of the gloves and other items are here, our next equipment orders have been processed.  There are a number of new Olympic Bars on the way together with some additional bumper plates to better support people doing their strength programs, Tanks and even those crazies who keep going ‘beyond’ the circuit weights in the Body Work classes.  There is also a new order of membership backpacks on the way.

What is next?  Well, on the back of our ‘main gym’ area refurb last year (with all the grass, wall mounted racks, assault bikes etc), we are also pushing ahead with changes to our reception area and upstairs weights area.  There has been lots of measuring and quoting going on…the challenge is on making decisions, scheduling the ‘outages’ and (of course) paying the bills!

Our challenge with the upstairs gym is making better use of the available space (the area is a funny ‘shape’), attempting to add in some unique equipment that better supports some of our training ideals whilst also replacing/refurbing some of the equipment that is in place today (damaged and torn bench covers etc).  Lots of options – exciting times.  The reception changes are likewise intended to make the whole experience of coming to the gym a bit more functional – get rid of the bottle neck at the front door (particularly during beginners times) and we have some positive plans in place there as well….should be an interesting 6-months.

Gym Update #7 – Footy Tipping Results for Round 2

A bit of a tipping disaster again – we have one person (Brad Mahar) clear on top with a pretty ordinary score of SIX right.  It seems that of everyone in the competition, no-one had any faith in St Kilda, the Bulldogs, Essendon or Sydney.

Not only is Brad the weekly winner, he now holds a one point lead in the overall standings – just ahead of Justin, Clancy and Gina.

Gym Update #8 – Dream Team Results for Round 2

Fantasy scores were much improved this week with most winning teams cracking the 1900 points mark – still not great but it is early days and teams are still being ‘shaken out’!  High scores for this week are Dale’s “Magpieman” with 1963, Ashley’s “NeverNeverLand” with 1946 and Cam’s “SnakeEyes” with 1940.  Good luck to everyone next weekend.

Gym Update #9 – Beach Bodies 3-month Program

Below is a reprint of last week’s ‘Beach Bodies’ announcement.  For those who have emailed me – don’t stress…you will hear back late in the month of April.  In the meantime, my advice is to start doing some Body Work and/or TANKS sessions…to do Beach Bodies you are going to need to be able to lift some weights and you will need to be able to train independently complete exercises including deadlifts, squats,

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

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

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

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

Link of the week

Here is a fun link this week – a podcast about the fun in adventure racing…particularly relevant to those people who are doing the Spartan Race this weekend.

Here is a link to the video version:  https://www.youtube.com/watch?v=niCAWHf9Owk

If you want ‘audio only’, search for Barbell Shrugged on ‘iTunes’ or ‘DownCast’ or whatever your favourite pod-casting app is!

Michael.

5 Year Anniversary, 5 Year Anniversary Special, PowerAthlete Blog April 6th, 2015

Hi and welcome to another week,

Loved my training last week.  Was able to get three boxing classes done as well as two ‘No Rules’ sessions and one ‘Body Work’.  Happy days to get back on track after a week or so of being side-tracked by meetings (bloody work) and sickness and all sorts of stuff…

This is a bit of a special time for Round 1 given that we first opened our doors in April 2010.  We are turning five and it has been a pretty amazing journey.  Certainly if you walked into the gym back on day 1 – disappeared for a while and then came back in tomorrow you would not recognise the place.  Way, way, way back then our heaviest barbell was 15kg, our heaviest dumbbell was 3kg and there was not a kettlebell (or sand bag, or deadball, or wall-ball or much of anything else to be truthful) to be found.  All of the weights that are now upstairs used to live on the rubber downstairs (and the ‘rubber floor’ was half the size it is now) but none of the ‘big’ dumbbells were there either…nor was the leg press, or the incline bench.  Things have changed.

What else?  Well, the classes were ‘different’!  I wish I could write down what we did on that first day, but I haven’t got a record of it.  I know it would have been 3-minute rounds – warm up with the little dumbbells followed by one round of skipping, one on each of the bags (never used to write up combinations on the walls – or the barbell circuits for that matter – everyone just had to ‘remember’!), a round on the spin bikes and some abs/bridging to finish.  And we kind of did that for the first few weeks…

Since I started ‘properly’ recording classes – in around June 2010 I think but the early classes don’t have dates listed against them we have run:

200x 1-minute round sessions – 81x 90-second rounds – 298x 2-minute rounds – 47x 2:30 minute rounds – 247x 3-minute rounds – 166x 4-minute rounds – 116x 5-minute rounds – 7x 7-minute rounds – 16x 9-minute rounds – 228x Body Work sessions – 64x No-Rules classes – 242x Tanks sessions.

None of that includes the sessions put together by Jason, Sean, Zara, Lloyd, Leila, Wes, Kirei, Beth, Eden or Elie because they are all recorded separately and I don’t have them on my laptop.  The numbers also don’t include all of the ‘test’ sessions (like the Body Work that was run on Easter Monday) when we run one-off ‘test’ sessions before moving a training style into ‘production’.  The numbers don’t include the 6-week, 3-sessions per week challenge squad program…or the ‘Starting Strength’ sessions for that matter.  Regardless of all that, it is more than 1600 DIFFERENT training sessions run at Round 1 in the past 5-years.  When I look at those numbers, even I am amazed.

On top of all that, we have run 23x separate ‘challenges’ – these all kicked off back in November 2010…our very first challenge was timing how long it took to complete a Barbell circuit (which has been known internally as the ‘November Challenge Circuit) ever since.  Our first ever ‘classes’ challenge – the ‘Get it Done Challenge’ (the phrase ‘Get it Done’ was coined by Sean O’Neill way, way, way, back) ran back in March 2011 and had 38 participants….which back then felt like a million!  We had more than 100 people participate in our recent ’28-Days Later’ challenge which featured a combination of exercise targets and diet restricts and helped (well, hopefully it helped) participants drop more than 300kgs in body weight!

Numbers, numbers!  This morning (Easter Monday) there were an incredible number of people in the gym with more than 50 people attending both the 8:15am and 9:15am Boxing sessions.  I can remember days back five (5) years ago when I would have two or three attendees at the first session of the day (which was 6am – thanks to Greg Cahill, Craig Paul, Corey Williams and Peter Brear!) and then I wouldn’t see ANYONE – not a single soul – until 5 or 6 people showed up for the 5pm session (there was no 4pm session but in theory there were classes at 9am, 10am, 12pm and 1pm…if no-one shows up to a class does it even happen??).  Slowly our 9am (it didn’t move to 9:15am for a while) session got busier (Vanessa Wilson, Julie Lacey, Di Hoogewerf, Amanda Dixon) and our evening sessions built up as well…in  November 2011 – some 18-months after we opened, we actually posted a monthly profit for the first time and whilst I wish I could say that had happened every month since then, it has happened more often than not.  If only I would stop spending money on new gym equipment! J

When Vanessa and I opened Round 1 our idea was to try and get out of the corporate grind (I worked in the IT industry for nearly 20 years and just HAD to get away) and at the same time provide an outlet for people who wanted to try and make a change in their lives by becoming fitter and healthier.  We wanted to create a fun environment and we wanted our training sessions to be guided – we had both lived through situations where going to a ‘gym’ just didn’t work for us because rolling up and staring at a treadmill was not very motivating.  We wanted to offer a LOT of classes – I knew from work that planning to attend a gym session at 6pm was great in theory…but that didn’t mean I would get out of work in time…or if I did, it didn’t mean that the freeway would co-operate with my plans.  Hence classes at 5pm and 6pm and 7pm and 8pm.  We wanted to offer unique training sessions that weren’t available anywhere else – we had both done our fair share of the ‘standard’ gym group training sessions and the idea of doing the same class for weeks on end was just not appealing.  And we knew we wanted to give people the chance to hit things without having to constantly ‘partner up’ with someone they don’t know – who might be bigger or smaller, more or less skilled etc – because hitting something really hard is a great stress reliever.

I don’t know if we have done all of that all of the time.  Certainly we run a lot of sessions and have run a great variety of sessions.  We haven’t always made the place FUN though…but I think we are in a pretty good place with that at Round 1 right now – hitting a balance between training hard and maintaining a fun, positive, supportive environment.  After all, gym time is supposed to be a good part of your life – something that helps make you feel good about yourself because you are doing something that is good for you…

So – happy birthday to us.  Based on the past, who knows what is going to happen in the next 5 years!

See you in the gym,

Michael.

Gym Update #1  – 5 Year Anniversary Special

In case you haven’t been paying attention, we have a special on this week to celebrate reaching our 5th birthday – sign up (or re-sign) on a 12-month contract and you will also receive five (5) x PT30 sessions.  Now you can do these sessions with any of our trainers – but remember, the trainers cannot work 24 hours per day so if you want to train with someone specific, you are going to need to be flexible with your own times…if it is a set time that you need to train, well, you might need to be flexible with your choice of trainer!

What are the terms and conditions relating to this?  Well – if you cancel the contract within the 12-months, you will need to pay for any of the ‘free’ sessions that you used…but I think that is just common sense.

Why is Personal Training of benefit?  Well – for a heap of reasons.  From a technique perspective, having the undivided attention of a trainer for 30 minutes can really help iron out any kinks.  From a learning perspective, you will get the opportunity to do new things – or maybe some old things in new ways.  From an effort perspective having someone watch and push you and only you for 30-minutes can really lift your level of effort and your understanding of what your body is able to achieve.

Get on board.  The sessions are normally priced at $175 so this is an amazing package…

Gym Update #2  -  April Challenge is GO

The April ’30-50’ Challenge is well underway now and it has been great to see so many people getting their extras done at the start/end of their daily class.  There is no ‘perfect’ strategy here – I have seen some people knocking the exercises off in sets of ‘5’ – others finishing off all ‘50’ reps of one exercise before moving on.  Personally I created a ‘block’ of time (45 minutes) and simply worked through the list of exercises until time was up.  I managed to finish ’25’ repetitions of every exercise on the list – a few I managed to finish all 50.  It doesn’t matter how you do them – just that you DO them.

A little reminder as well – the reason people got such great body composition results in the February Challenge is because they cut out alcohol and added sweeteners from their diet…doing the exercise is not enough to effect lasting change to your body.  There is no point in slogging it out in the gym every day if your efforts at the dinner table are not at the same level.

Gym Update #3 – New Gym Tags

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

Gym Update #4 – SPARTAN Race Team

The Spartan Race is in just TWO Weeks – Saturday April 18th.  As per the advice handed out at our training sessions, if you are doing the Spartan race practice your Pull-ups AND your grip work (farmers walks are best) leading up to the race.  And remember, whilst it is the ‘Spartan Sprint’ it still involves 7km of running.  Banging out a couple of bin runs every time you hit the gym would be a good plan leading up to the event.

I am still struggling for a venue for this Sunday’s session…keep your eyes on Facebook during the week.

Gym Update #5 – New Gloves, Weightlifting Gloves and Gymnastic Grips

There is a tonne of new gear on order – bag mitts, mma gloves, leather gloves, weightlifting gloves and – a new product – gymnastic grips.  Everything has now ‘shipped’ so I am expecting it all to arrive in the gym in the next couple of days…

Gym Update #6 – New Classes, Re-thinking the timetable

I am still wrestling with the potential changes to the time-table and appreciate everyone who took the time to get in touch last week.  Again – I am still uncertain about what the changes might be (or even if there will be any!) but my thought process at the moment is:

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

Tuesdays:  As is.

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

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

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

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

Gym Update #7 – Round 1 Footy Tipping Results

A tough opening round for tipsters with ‘7’ being the highest score – well done to Gina, Christine and Clancy who are sitting atop the table at the moment.  (There are a couple of others up there as well but hard to identify who they are as they have registered with nicknames!)

Next week’s games don’t kick off until FRIDAY night so you have until then to get your selection in for the West Coast vs Carlton fixture.

Good luck next week everyone!

Gym Update #7 – Round 1 DreamTeam Results

The new DreamTeam competition is off and running and despite a pretty disastrous result for most participants, there are always winners and losers!

This weeks top scorers were Cam Hobson (1897), Damien Kelly (1822) and Kade Mahar (1785).  Scores were terrible across the board with some of the bigger names either being injured (Rockliff) or simply not performing (Dusty Martin).  Back to the drawing board and on to Round 2.

Gym Update #8 – Beach Bodies 3-month Program

Below is a reprint of last week’s ‘Beach Bodies’ announcement.  For those who have emailed me – don’t stress…you will hear back late in the month of April.  In the meantime, my advice is to start doing some Body Work and/or TANKS sessions…to do Beach Bodies you are going to need to be able to lift some weights and you will need to be able to train independently complete exercises including deadlifts, squats,

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

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

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

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

Link of the week

One of my favourite blogs this week…I listen to PowerAthlete Radio, subscribe to the Field Strong training online…what can I say – it is good stuff.  Have a look at John Welbourn’s ‘Lesson’s Learned 2014’ and you might understand why.  Lesson number#1 is my favourite!

http://johnwelbourn.powerathletehq.com/2015/01/02/lessons-learned/

Michael.

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

Hi and welcome to another week,

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

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

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

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

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

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

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

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

See you in the gym,

Michael.

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

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

Gym Update #1  – April Challenge is GO

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

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

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

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

So…what do you have to do?

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

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

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

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

Gym Update #2 – Easter Opening Hours

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

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

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

Saturday:  Normal Saturday hours.

Sunday:  Normal Sunday hours.

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

There are some signs up around the gym as well…

Gym Update #3 – New Gym Tags

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

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

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

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

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

Tuesdays:  As is.

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

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

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

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

Gym Update #5 – SPARTAN Race Team

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

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

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

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

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

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

The password for the league is ‘speedball’.

Good luck everyone!

Gym Update #8 – Beach Bodies 3-month Program

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

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

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

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

Link of the week

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

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

Michael.

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

Hi and welcome to another week,

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

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

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

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

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

See you in the gym,

Michael.

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

Gym Update #1  – Membership Referrals at Round 1

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

Gym Update #2  – April Challenge is GO

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

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

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

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

So…what do you have to do?

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

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

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

Gym Update #3 – SPARTAN Race Team

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

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

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

Gym Update #5 – 2015 Crossfit Open

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

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

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

The password for the league is ‘speedball’.

Good luck everyone!

Link of the week

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

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

Michael.