“In the ZONE” Challenge, June Special May 24th, 2015

Hi and welcome to another week,

We have a great special running this week – From May 25th until May 30th you can join for 3-months for just $200.  My maths are not great but that sounds like a $50 saving (20%).  Train all winter – and be ready for summer when it arrives – for just $200.  Anyway…promotion over – back to our usual programme.

Great work to everyone who got their training done last week.  I was pretty happy with the way the sessions worked out – but WAY too many abs.  I think it was Wednesday that finished with 4-minutes of Abs which was then followed by a 1%’er that was ALSO abs…Thursday and Friday I was feeling the pain.  I am looking forward to this week as well – there is some great variety in the sessions (partners training makes a return tomorrow), the return of a couple of ‘old school’ combinations (speedball with hand-weight punching and lat raises anyone) as well as some isometric work for the first time in a few weeks.

We are just one week away from the kick off of our two newest gym programmes – “Beach Bodies” and “In the ZONE”.  Today’s blog is focussed on the eating component of both of these ‘events’ – the “In the Zone” challenge is all about managing food quantities whilst the suggested diet for “Beach Bodies” has been put together using the same matrix.  That said, a lot of what follows is specific to the ‘In the ZONE’ challenge but – particularly given the 3-month duration of “Beach Bodies”, it should be helpful for those participants as well.

Our ‘In the ZONE’ challenge is based around a simplified version of the ‘ZONE’ diet.  What we will be doing is eating set quantities of protein, carbs and fats at each meal.  Which makes it really, really simple.  But what we will be doing is eating set quantities of protein, carbs and fats at each meal.  Which makes it really, really hard.  It is simple because it makes it crystal clear what you need to do.  It is HARD because to get results you actually have to DO IT.  And this involves – for a little while at least – some careful measuring of your food quantities.

I can hear the resistance already – “I’m not measuring my food – I don’t have time/can’t be bothered for/with that”.  And I get it – really I do.  For the first week in particular it is a real pain in the bum trying to work everything out and eat this way.  But at the same time, if you want results from your training then you have to be prepared to watch your food intake.  And if you are REALLY measuring exactly what you are taking in – not just with regards to food types but also how much of each type – then you can make adjustments if you aren’t getting the outcomes that you want.  And remember, after you have measured a ‘serve’ of chicken or spinach or whatever 7 or 8 or 9 times, you pretty much ‘know’ how much it is.  And from that point it is just a matter of doing a ‘spot check’ measurement every 2-3 weeks to make sure you are still on track!

I usually like our gym challenges to be ‘simple’ – and I am happy to acknowledge that this is not ‘simple’.  It is simple to understand, but it is not ‘simple’ to execute (particularly if you don’t have support at home in terms of managing your food!)  Our standard recommendation – to stick to the outside of the grocery store and filling your trolley with fresh meat and fish, fresh fruit and veggies and some nuts and seeds remains true.  But for the first time at Round 1 we are trying to provide you with a plan that will help you determine your eating quantities based on your body size/activity levels.  I have tried it – it DOES WORK.

What you find when you are getting the right amount of food in the right quantities is that you just feel ‘better’ – you feel that your energy levels are good, you certainly feel you are performing well in the gym, but in addition when your food is dialled in you just find those body composition changes you are after ‘just happen’.  You might not lose the 5kgs you were trying to lose…but because your muscle has gone up and your fat has gone down, you might also find you don’t care quite so much about what it says on the scales any more!

If you want to read more/find out more, well, don’t forget that we are running info sessions NEXT WEEKEND at 3:30pm on both Saturday and Sunday (at the gym – bring a chair).  I will also be running another info session – a quick, whiteboard based q&a session – immediately after the 9:15am class this coming FRIDAY morning…so to all of those 9:15am people, if you want to do the “In the Zone” challenge this coming Friday morning is your chance to ask questions!

And I have put a pretty useful document about all the zone diet stuff in the ‘Link of the Week’ section of this week’s blog.

Good Luck!

See you in the gym,

Michael.

Gym Update #1 – June Challenge – ‘In the ZONE’ – Starts NEXT WEEK.

The last section was all about the ‘IN THE ZONE’ challenge so I don’t want to repeat myself all over again.  Suffice to say it is about sticking to a ZONE eating protocol (managed food quantities based on lean body mass) AND doing a little bit of exercise.  The exercise component requires you to complete THREE (3) group sessions per week with no more than a two day break between sessions.

In simple terms, this challenge is all about rhythm – eating regular meals at regular times, training a few times each week…generally getting a nice consistent, sustainable ‘life plan’ happening to remain fit and healthy for the long term.  If you are keen to have a go, the registration link is here:  Register for In the ZONE

Gym Update #2 – Beach Bodies 3-month Program – STARTS NEXT WEEK

Beach Bodies is another program starting next week – it is a 13-week program that features Thirteen Weeks (3-months) of programming across all elements of your athletic development – strength, agility, speed, conditioning…you name it.  There is even provision in there for a couple of classes each week so those who want the chance to do Beach Bodies but still want to get to train with their friends will have that opportunity.

It is by far the most ambitious program we have ever done and I still cant believe how much time it has taken me to get all of the programming together.  There is some ‘new’ and ‘different’ stuff in there – my plan is to put up a quick video each week detailing the movements not everyone will be familiar with.

The program will run via Google Docs (please get yourself a Google ID if you are keen!) and will be shared with all registered participants on each SUNDAY.  The 13-weeks of the program will be released one week at a time.

If you are keen to have a go at Beach Bodies, the registration link is here:  Register for BEACH BODIES

Gym Update #3 – Body Work (Last week)

This week is the last week of our current Body Work 5-week cycle.  If there is a session you have been particularly keen to ‘give a go’ – “2 x(50x Body Weight Squats)” anyone?? – then this week must be your week…because after Saturday they will never be seen again.

Gym Update #4 – Barbell Racks are Ready to Go.

There is a great new wall-mounted barbell rack that is about to be installed to get all of those new barbells off the ground in the Tanks/Lifting area.  A little bit of messing around is required (moving the TANKS white board etc) but hopefully should all be done in the next couple of weeks or so…If it isn’t done before the long weekend then that might be the target installation time.

Gym Update #5 – New Wall Ball Covers, Handstand Push-up Matts

There is some new equipment kicking around the gym as of this week – some new Wall Ball covers AND some handstand pushup matts (‘Place Skull Here’).  The wall balls don’t seem to last forever – luckily for us RX (www.rxsmartgear.com) make replacement covers for them.  Our balls have seen a heap of use in the last month or so (they are part of the warm-up for each of our Body Work sessions) and having a full complement of both 12lb AND 20lb balls available is great.

The handstand push-ups?  Well, for you guys who insist on doing them, hopefully the matts make your life a lot safer and more comfortable!

Gym Update #6 – New Reception Area is Coming soon

We have been doing a fair bit of work lately on revising the Round 1 ‘reception area’ and the plans are pretty close to finalised – just awaiting final quotes and it will be good to go.  The basic premise is making getting ‘in’ to the gym a lot simpler – avoiding the bank up of ‘traffic’ at the front door – and making it easy for members to get their workout started.

It should be amazing when it is all done – there will most likely be a ‘little bit’ of an interruption to normal proceedings whilst the cabinetry is being installed but here’s hoping for smooth sailing.

Footy Tipping Results for Round 6

A good week for tipsters (after last week’s disaster!) with Amanda Dixon standing alone atop the tree on SEVEN (7) points.  There were upsets galore and it seems the losses by Port, the Bulldogs and Hawthorn caught nearly everyone out.  Amanda backed Sydney to take a measure of vengeance after their grand final defeat and was rewarded by winning the week.

On the overall ladder, Dani Elsum has joined Michelle Howley atop the table – both ladies are on 50 points, one clear of both Christine and – breaking up the run of girls – Justin V.

Dream Team Results for Round 6

Some big scores in our Fantasy competition this week with NINE teams cracking the ‘magic’ 2000 points mark.  Unfortunately for a couple of people, they cracked 2000 points and still lost…so commiserations to Craig B (Cat-Astrophic) and Cam H (Snake Eyes) who suffered through that situation.  Top scorers for this week were Ash Bachman (NeverNeverLand) with 2193 points, Dale (MagpieMan) on 2134, Kim (Half Time Heroes) on 2146 and Andrew (Roos Stars) on 2112.

Good luck next week.  Remember – the first ‘bye rounds’ of the year are in 2-weeks so if you haven’t started planning your trades around this, well – this might be the week.  Or just wing it like I do!

Link of the week

As promised in the opener, here is a helpful link on food quantities – including some diet planning – associated with following a ZONE eating plan.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

What’s your mindset, In the ZONE Challenge May 17th, 2015

Hi and welcome to another week,

Tough training week last week.  There were two ‘high volume’ punching days (Monday and Friday) and those classes were great fun (I love the boxing training elements) – but the cardio challenge they present is enormous.  I feel like I haven’t been doing quite as much ‘punching’ lately and the session on Monday which had us punching a bag for 40-odd minutes left me with a heart that wanted to explode.  A ‘good-bad’ feeling if you know what I mean.  Of course, I also loved doing 7-minute rounds on Wednesday but, as Kirei stated:  “I don’t think it matters what you program for 7-minute rounds – whenever they are on they will be the toughest class of the week”.

This week’s sessions look pretty cool.  I am trying out a couple of new exercises (chest elevated barbell pushups for one) as well as some new exercise combinations – just some different lifting / rings stuff as well as some assault bike / kettlebell stuff that should be both challenging whilst really pushing the conditioning element of our training at Round 1.  With TANKS, the show goes on with our combination training and this week we are working one-arm rows with leg-elevated fence pulls (body rows).  It certainly left a mark on me and I am looking forward to seeing how everyone goes with it this week.

I wanted to talk this week about the way each of us have a changing mindset towards ‘stuff’ as our life goes on.  This is true of us as a society (think of everything that was once acceptable that is no longer tolerated) and – of more relevance to us as individuals –  when it comes to our training and physical well-being.

A few months back we ran the 28-Days later challenge and those (78 finished) who participated managed to shed more than 300kgs (avg was just over 3.9kgs per person).  This weight loss was achieved through little more than abandoning alcohol and foods with added sugar for 28 days (the month of February) – the training that went along with it contributed to nearly 100kgs in muscle gain (all done on the InBody 570 Body Scanner).  Sure the 28-Days Later Challenge was tough (that’s why it is called a challenge) but it also helped change the mindset of a lot of people towards the food that they eat.  By the end of the month, it was no longer all that hard for them to ‘go without’ sweeteners or avoid ‘pre-packaged’ foods that are full of sugar – what was happening is they didn’t even ‘see’ them on the shelves at the super-market/on the menu at the restaurant.  What had happened was their mindset had changed to the point that they don’t even consider those foods as an option – they would read the menu and find things easy to pass over because “I don’t eat that”.  Their mindset towards the food that they eat has changed.

A great members profile (Aaron Thomas) went up last week and another will go up tomorrow (Jason Anderson).  In his profile, Jason talks a little bit about the change in his mindset since starting at the gym.  When he first started, Jason notes that he was amazed when, at the end of a session – a couple of participants said to one another ‘See you tomorrow’.  He wondered what could possibly be ‘driving’ them to return the next day.  A couple of years down the line, Jason finds himself training almost every day.  Now, not every day involves doing a group session – there are lifting days, recovery days (imagine that, changing your mindset such that a 30-45 gym session might mean nothing more than rolling, stretching and working on ‘mobility’) and class days.  His mindset has changed – he knows that two sessions each week isn’t enough for him to be as healthy as he would like – yet he also has learned that beating himself up in every session isn’t the greatest plan either.  His mindset is all about his health and continued (but gradual) physical improvement – he isn’t thinking about a 4-week quick fix followed by a return to ‘NORMAL’ – he knows it just doesn’t work that way.

It is hard talking about this stuff because until your ‘mindset’ changes, you just aren’t ‘ready’ to talk.  And once your mindset has changed, well – you don’t need to talk to me about it anymore – you just LIVE IT.  To use an extreme example, it wasn’t that long ago when communism was considered a perfectly reasonable way to manage the economic/political systems of a country.  Times have changed – but most important of all, peoples’ mind-sets have changed and communism has been confined to the same bucket as slavery and women’s suffrage.  Being healthy for life is about your mindset – about understanding that being consistent is the most important thing of all.  Making a commitment to regularly exercise, regularly recover and eat consistently well is the most important step you can take.  But until you realise that life can be happily lived despite the absence of food with added sugar and sweeteners, until you realise that it is possible to make a little bit of time each day for some physical activity, well – you just aren’t ready.

If you ARE ready – our latest challenge (In the ZONE) encompasses training and eating (our first since the 28-Days Later Challenge) and is possibly the most ambitious thing we have ever tried to do.  It is without doubt the most COMPLICATED challenge we have tried to do – it involves getting everyone to at least have a go at really (really) measuring their food quantities and eating to a very carefully defined schedule.  If you think you are ‘ready’ to give it a go – if you think you have reached a point where you mindset is to effect real, long-lasting change – then please make time to head along to one of the information sessions and give it a try.

If your mindset is right, you can do it – and you will get results.

See you in the gym,

Michael.

Gym Update #1 – June Challenge – ‘In the ZONE’ – Is coming soon.

Our next gym challenge ‘In the Zone’ – starts in just TWO (2) weeks.  This challenge is based around a zone eating plan which utilises set measures of:

-       Protein

-       Carbohydrates

-       Fats

in each meal of the day.  Quantities are based on two things:  your lean body mass (we can estimate this or you can get the exact number by doing a body scan) AND your activity level.  Eating based on a zone protocol is a bit tricky when you first start – it does involve measuring your food and therefore can really fall into the ‘pain in the butt’ category.  BUT.  Because you are managing your food types and quantities based on your body type it does reduce the problem that so many of you keep telling me:  “I eat pretty well – I just eat too much”.

The question ‘how do you work it all out’ is a little bit tricky, and that is why we will be running TWO (2) ‘HOW TO’ sessions for zone eating.  One will be on Saturday May 29th at 3:30pm.  The other on Sunday May 30th (again at 3:30pm).  Both sessions will be at the gym and – as always with these things – if you want to come, bringing a chair is a really (really, really) good idea.  We will also be handing out ‘menu sheets’ (for want of a better word) that breaks a whole heap of common foods up into proteins, carbs and fats to make your life a lot easier on that same weekend.

What else?  Well, there will also be a training component to this challenge – it will be completing THREE (3) sessions per week with no more than a two day break between sessions.  In simple terms, this challenge is all about rhythm – eating regular meals at regular times, training a few times each week…generally getting a nice consistent, sustainable ‘life plan’ happening to remain fit and healthy for the long term.

Gym Update #2 – Beach Bodies 3-month Program

Beach Bodies is a 3-month training program that is just about to go ‘LIVE’.  It is scheduled to run all winter – the training for the first week will be released on Sunday May 30th – and it will run for 13 weeks.  For everyone who has seen the sample, the program features a DAILY training program (6 days per week with Sunday set as a ‘rest’ day) and it is quite detailed/specific in what it is asking you to do.  The idea behind beach bodies is that we do our work now so that when summer comes around, we are ready to put on our board-shorts (or bikini!).  It involves a weekly rhythm of lifting (squats, deadlifts, bench press, overhead press, power cleans) together with supporting exercises AND conditioning activities.  It is not a program for Beginners but those people familiar with Body Work sessions will be well positioned to ‘have a go’.

For those people who are keen on Beach Bodies but love their group classes, provision has been made to do a couple of Boxing Classes each week as part of the program.

The program will run via Google Docs (please get yourself a Google ID if you are keen!) and will be shared with all registered participants on each SUNDAY.  The program will be released one week at a time.

A registration link will be sent to everyone who has registered their interest TOMORROW – Monday, May 18th.  If you are keen on getting involved, please make sure that you let me know via email to ‘info@round1fitness.com.au’ so I can include you on the mail-out.

Gym Update #3 – New Reception Area is Coming soon

We have been doing a fair bit of work lately on revising the Round 1 ‘reception area’ and the plans are pretty close to finalised – just awaiting final quotes and it will be good to go.  The basic premise is making getting ‘in’ to the gym a lot simpler – avoiding the bank up of ‘traffic’ at the front door – and making it easy for members to get their workout started.

It should be amazing when it is all done – there will most likely be a ‘little bit’ of an interruption to normal proceedings whilst the cabinetry is being installed but here’s hoping for smooth sailing.

Gym Update #4 – Barbell Racks are Ready to Go.

There is a great new wall-mounted barbell rack that is about to be installed to get all of those new barbells off the ground in the Tanks/Lifting area.  A little bit of messing around is required (moving the TANKS white board etc) but hopefully should all be done in the next couple of weeks or so…If it isn’t done before the long weekend then that might be the target installation time.

Footy Tipping Results for Round 7

In a remarkable turn of events, I – ME – actually won a week of the footy tipping for the first time in living memory.  The tips this week must have been super (super) easy but I somehow (along with Ben Coates and Amanda Dixon – but who cares about them!) managed to get 8 tips correct.

On the overall ladder, things aren’t looking quite so good for me but I guess I must have made up a little bit of ground!  The leaders held firm though with Dani and Michelle holding their spots atop the ladder, just clear of Christine, Justin and Shelby.

Dream Team Results for Round 7

A pretty difficult week in Dream Team with late withdrawls and surprise omissions plaguing us.  My team took the field two players short and then copped another hit with an early substitution.  Somehow (and I am still not sure how) I managed to hold on for the win vs Brad.

Top scorers for the week were Kim (Half Time Heroes) with 1939, Lloyd (Gym Gods) with 1933 and Craig (Cat-astrophic) with 1928.

Link of the week

Thanks to former Round 1’er now Queensland resident Carleigh Cowling for this great article – ‘Reasons to exercise that aren’t about weight loss’.  On a side note, Carleigh wanted to wish all of her friends from 6am a ‘hello and best wishes’ so ‘hello and best wishes’ to everyone from Carleigh who has settled in well back in Qld.

http://www.abc.net.au/health/thepulse/stories/2015/05/11/4233218.htm

Managing Body Fat Percentage, In the Zone Challenge, Exercise as a Journey May 10th, 2015

Hi and welcome to another week,

Great sessions last week.  I do feel like I spent a little bit too much of my time pushing a sled up and down the gym – but still, that’s good for you right?  Right??  In between all of that sled pushing were some interesting sessions.  I really enjoyed pistols being back in the programming (and I need to do more of them) and the ring muscle-ups (even our modified ones) are a great challenge that help make me better.  I am looking forward to doing 7-minute rounds this coming Wednesday (haven’t seen those for a couple of weeks) as well as the return of the ‘Deck of Cards’ tomorrow (Monday) and a pretty traditional barbell circuit on Tuesday.  We are now nearly half-way through the current ‘run’ of Body Work classes and I still have one of them left to try – the classes so far have been great but best of all has been the dynamic warmup of Med Ball work, Ninja rolls and empty bar squats and presses – it translates really well to my lifting sessions!

Last week I also did my first body scan (on the InBody 570) in a little more than 2-months.  As always, I was a little nervous about it – hopeful but nervous.  My training has been good for a while now and I was quietly confident of a good result but – as always, when you stand on those scales it is with a bit of trepidation.  And unfortunately for me, the results didn’t really turn out the way I had been hoping.  Despite being more consistent with my strength training than at any time in the last 5 years – I am always pretty good with getting boxing classes done – I actually lost muscle (only 100g but still) and gained fat (700g).  Not awesome – fat up, muscle down…kind of the opposite of what I was aiming for.  The question I guess is ‘how/why did this happen?’ The answer is both simple and complicated.

Because I have been more consistent with my strength training – and still doing my classes – I have been finding myself getting very physically tired.  My response to this has been a pretty simple one – add some extra food (particularly extra carbs – mostly sweet potato) to my diet.  Late in weeks (Thursday and Friday are the days I find the tiredness can really take hold) I have even been adding in a very small serve of oats (less than a cup) to start my day when the alarm goes off at 4.05am.  BUT – the extra carbs can also mean extra weight…and whilst I have gotten stronger (I am lifting more despite the small drop in overall muscle) I am not all that happy about an increase in body fat percentage.

It is important to remember that for every change you make in your training, in your food, in your work hours, in your sleep patterns there is going to be a reaction and a counter-reaction.  Adding an extra weight session per week might sound like a great plan for muscle growth – but unless you are fuelling for muscle growth, it wont happen.  And if you ‘over fuel’, well, you might find the scales showing you a number you are less than happy with in terms of body fat %.  The reverse can also be true – if you eat LESS food in an effort to get your weight down, your body might resist the change and your next scan might show that your body fat % has actually INCREASED – whilst your muscle mass has dropped…again, not ideal!

But then I remind myself – this stuff is hard.  I am a pretty normal guy living a normal life and it doesn’t really matter if I miss a target by a little bit – there is no Olympic medal in my future either way.  There is also no perfect exercise plan or perfect eating plan – one size does not fit all.  There is nothing I can do that will ‘guarantee’ the results I ‘want’.  For me, it is about continually trying to manage my food quantities BASED on the work I am doing…obviously in the last six weeks or so I got this all a little bit wrong.  Not massively so – but I definitely missed the mark somewhere.  The answer (as always) is to persist.  I am happy with my strength gains but to get my body composition ‘back’ (I usually scan at about 8.5% body fat – the last one was 9.2%) then I need to look at my food quantities, particularly my carbs.  Challenge accepted!

See you in the gym,

Michael.

p.s.  Still very keen for some new member’s profiles – would be great to get some more up onto the website.  Send me a note to info@round1fitness.com.au and I will get you the forms.  I have a couple of new ones ready to go which I will publish in the next couple of weeks.

p.p.s.  If you haven’t grabbed your bottle opener style gym tag yet, be sure to grab one soon.  They have your membership number laser inscribed on the back so you can ‘tag in’ without some of the drama that can be involved with ‘long wearing’ plastic tags.  The new tags don’t even cost you 10-burpees…they can be had for $5.

Gym Update #1 – June Challenge – ‘In the ZONE’ – Is coming soon.

Our next gym challenge is planned for June and as per the ‘rhythm’ we have established it will include both training and eating components.

The food components of the challenge will be both ‘less’ and ‘more’ restrictive than other challenges that we have run in the past.  The ‘LESS Restrictive’ part is that it is pretty much a free-for-all with regards to food types.  There will be no set restrictions on eating bread, pasta etc as there have been in recent challenges.  The ‘MORE’ part is that it will involve some food ‘quantity’ management…this can be quite painful to get started but for those of you out there who are commenting that it is ‘how much’ you eat that is the problem you have with body composition management, this is the challenge for you.

There will be a training element to this challenge as well – like the food elements it will be based on quantity management.  The requirement for the challenge will be THREE sessions per week with NO MORE than two days ‘off’ between sessions.  There will also be a one-day per week rehab requirement of a 30-minute walk done OUTSIDE.

The ‘In the ZONE’ information sessions – which will go through how to work out your food quantities and answer any other questions will be held on the weekend of the 30th and 31st of MAY – each session will start at 3:30pm and will go for about one hour.  Attending the info sessions will be open to all Round 1 members (gold coin donation at the door).  As with the 28-days later challenge, there will be two payment options for this challenge with one including 2x Body Scans and one without.  More details on this next weekend.

Gym Update #2 – Trainers on Training

Many congratulations to Elie and Kirei who have been spending some time expanding their skills over the last couple of weeks.  Elie finished off his ‘Punch’ certification a couple of weeks back whilst Kirei has spent this weekend completing her Crossfit Level 1 certification.

Really looking forward to the new skills each of them will be able to bring to our sessions at Round 1.

Gym Update #3 – New Lifting Equipment is GO!

To go with our recently arrived new barbells and bumper plates are 3x new vertical plate stackers and a whole heap of barbell clips.  Next up is a new wall-mounted barbell rack.  All of this extra gear is to support the TANKS/Body Work/No Rules users as well as to be prepared for people participating in the forthcoming ‘Beach Bodies’ program.  More info about Beach Bodies below.

Gym Update #4 – Beach Bodies 3-month Program

The first Beach Bodies update was sent out last week…if you didn’t get it and WANT It, please let me know on info@round1fitness.com.au.  The program itself is ‘nearly’ done (testing the google docs uploads and editing is happening at the moment) and it includes 6-days per week of training every week for 13-weeks + food plan + training logs etc.  The idea is we train hard (and eat well) from June till September so that when summer runs around, our boardies (or bikini’s!) are waiting for us.

Just on that, the program does feature different rep ranges for boys and girls based on the lessons learned through Tanks, Body Work and (yes!) Boxing over the past 5 years.

Footy Tipping Results for Round 6

Best result for this week in a very tough round (Saints over Dogs?  Giants over Hawks??  Eagles over Power???) was Damien Kelly who picked 6 correct – there was a group of 3 tipsters right behind him on 4 (Shelby, Aaron Thomas, Brad Mahar) but no-one else did better than 4.  Justin continues to lead the way but has been joined on top of the table by Michelle Howley.

Dream Team Results for Round 6

A couple of great scores in DreamTeam this week.  Nicole and her ‘ABC Underdogs’ scored 2146 and Rory’s Bourbinators also topped the 2k mark with 2046.  In a tough week for scoring both were very impressive results.  Leading the way after 6 rounds are Dale Godsell, Justin Vanderhoek and (last years winner) Kim Devereaux.

Link of the week

Enjoy the exercise journey:  http://breakingmuscle.com/sports-psychology/exercise-is-not-a-final-destination-how-to-enjoy-the-journey

 

It takes a bit of Practice, What is Creatine? Heavy Bag Training May 3rd, 2015

Hi and welcome to another week,

Big congratulations to all of the people who got through our April Challenge.  Great effort to commit to so many classes/extras in such a busy month of the year – Easter, School Holidays, ANZAC Day – and I am very proud of everyone’s efforts to finish.  Great work.

Last week was a tough one in the gym – nothing tougher than that Friday session (7-minute rounds with KB Man-Makers!) – and I have to admit to struggling through my first attempt at one of the ‘new block’ of Body Work sessions.  I am really looking forward to the week ahead though that features one of my favourite exercises – PISTOLS – as well as a great mix of other stuff to keep you entertained.  This week we are running 4-minute rounds, 5-minute rounds, 2-minute rounds and 3-minute rounds across the week…it all looks like a lot of fun.

When doing the Man-Makers last week one of the crew in the class I was taking commented that “They don’t look so bad when YOU do them”.  Well, if you forget for a moment that I only had to do two or three as part of my demos before the class – not the 15 scheduled for the workout – then you also need to remember that I have been doing this ‘stuff’ for a whlle.  And do you know how much I suck at doing things when I first tried them?  Do you know how bad I am at most things when I do them for the first time?

The demos I do – and all the trainers do for that matter – are of exercises we have had the opportunity to do over and over again.  We get to practice them and ‘get them right’ before we have to show you all how to do them before a class.  The new stuff we do?  Well, the class plans are out a week or so before we throw them to you – all of the trainers have the chance to PRACTICE before they ever have to do a demo.  Further to that, there have been times where I have had to come in extra early in the morning – I knew I had to demo ‘exercise X’ for the 5am people and just wouldn’t be able to do it ‘first up’ without a bit of movement preparation first.

Things like getting the right elbow movement with your power cleans, getting your feet moving with your boxing, keeping your butt out and your back straight with your rows…we do this stuff and practice it ALL THE TIME.  When we first do new exercises, we are pretty much terrible at them too.  We find them difficult and un-natural just like you do.  Watching one of the trainers do something and saying to yourself “That doesn’t look too bad” is not a guarantee that it isn’t going to be ‘too bad’.  Equally, it doesn’t mean that if you are finding the movement difficult it certainly doesn’t mean you are ‘un-coordinated’ or ‘hopeless’ (things people tell me pretty much every day).  It just means you haven’t quite learned the pattern of movement yet.

So when you do something new – or re-do something old that you have been struggling with – don’t lose faith and don’t tell yourself that you are ‘no good at this’ or that you “just can’t do it”.  Those things don’t help.  Things that do help are:

-       Focus on your core.  Whether you are punching or lifting, you need to activate your core in order to generate power.  For lifting, tighten your glutes and abs before you start the ‘lift’.  For boxing, concentrate on activating those same muscles at impact.

-       Focus on the EFFORT.  As I spoke about a couple of weeks back, you can’t just ‘push’ the weight up.  You have to SHOVE IT above your head as hard as you can.  Or (for a squat) drive up with your legs with real power – just standing up is not going to get it done.  DRIVE UP.  Move the barbells as fast as you can to develop power.

-       Stick at it.  Just like you become a better footballer – netballer – basketballer etc by actually practicing the game, you become ‘better’ at training by training.  Treat every session as a team practice – and today we are all getting better at ‘squats’ (for the want of a better example).  Make every session an opportunity to improve and you WILL.

Remember, time spent in the gym is supposed to make us better and help us feel BETTER about ourselves.  I know that I feel a heck of a lot better about myself when I train hard and feel like I have ‘worked’ through the training session than I do on those days when I ‘managed’ my way through the class.  Treat the session like a ‘practice’ – treat it as a chance to get ‘better’.  And don’t tell yourself you are un-coordinated – what you are is a work in progress and soon enough you will be the one making it look ‘easy’ to the people around you who are just getting started.

See you in the gym,

Michael.

p.s.  Still very keen for some new member’s profiles – would be great to get some more up onto the website.  Send me a note to info@round1fitness.com.au and I will get you the forms.

Gym Update #1 – April Challenge is OVER!

Well done to everyone who finished the April Challenge.  Whilst I don’t think it is the ‘toughest’ challenge we have ever done (that honour surely goes to the 2012 ’12-Days of Christmas’ challenge!) it was certainly a big effort to get 20 classes plus all of those ‘extras’ done in 30-days…particularly with Easter, School Holidays and ANZAC Day all having an impact of some sort.

Our next challenge is scheduled to start in JUNE (next month) and it is coming together well.  I am also hoping to get on board the ‘Dry in July’ program to help people living with Cancer.  More details about both in the next few weeks.

Gym Update #2 – What is Creatine and Why do we sell it?

Before I start on the what, let me talk about the ‘why’!  For a long time, the Australian Institute of Sport (AIS) had only ‘3’ supplements on their category ‘A’ list – or those supplements that were made available to their athletes when used according to ‘best practice’ protocols.  (Category B is for products that are still under research and made available only for the purposes of research whilst Category C is for products for which no benefit can be proven.  Category A means the product has been proven to have a meaningful benefit and is therefore made available for use.)

The AIS ‘Category A’ list was expanded recently and now includes 5x products:  Creatine, Beetroot Juice, B-Alanine, Caffeine and Bicarbonate.  So…what does Creatine do?

Well…there is a tonne of research out there (real papers, not Mens Health articles) and if you want the details I really do suggest that you invest a little bit of time (there is actually quite a bit on the AIS site itself if you want to start there), but in essence it is supposed to help improve strength and assist in building lean muscle mass.  It is reported by some people as assisting in post-workout recovery but personally I can’t vouch for that…the strength and power stuff though?  It is one supplement (the one supplement) that I have found useful and continue to find useful…and as noted earlier, the AIS find it is useful.  Anyway, that’s why we stock creatine.  A small bag lasts forever (you only take a teaspoon full per day) and at $25 it is certainly something worth giving a try.

Gym Update #3 – New Lifting Equipment is GO!

We have new Barbells.  We have new Bumper Plates.   We WILL have new barbell clips…unfortunately they are on back order but they will be here soon!

There is also a new rack soon to go up on the wall (to get all those extra bars off the ground) AND some new plate storage on the way to get THEM off the ground.

Gym Update #4 – Back in Stock – Backpacks and Boomers

Backpacks are back in supply – so if you missed out on one in the last couple of weeks, be sure to let us know and we will make that happen for you.  We also have a new supply of Boomers back on the shelves.  Now – they aren’t making the 3kg bags anymore (sorry but they just aren’t) so I can’t sell you them…the 1kg’s are back up and running though so if you are looking for some great protein with no additives at a really good price point, well, Boomers will be the one for you.

Gym Update #5 – 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 #6 – Beach Bodies 3-month Program

The first Beach Bodies update was sent out late last week…if you didn’t get it and WANT It, please let me know on info@round1fitness.com.au.  I still have about 3 weeks of programming to go to be ‘finished’ with this unique new program we are offering – 6-days per week of training every week for 13-weeks + food plan + training logs etc.  The idea is we train hard (and eat well) from June till September so that when summer runs around, our boardies (or bikini’s!) are waiting for us.

Just on that, the program does feature different rep ranges for boys and girls based on the lessons learned through Tanks, Body Work and (yes!) Boxing over the past 5 years.

Footy Tipping Results for Round 5

Footy tipping was NAILED by Aaron Thomas this week.  Despite a few less than ‘expected’ results, he managed to negotiate his way through to a score of 8 out of 9.  What did he get wrong you might well ask?  The Bulldogs beating Sydney of course!  If anyone wants to talk about the amazing season the Bulldogs are having or need some help saying the word ‘BONTEMPELLI’, I am always happy to help!

Overall, Justin and Michelle are hanging on to a one point lead from Kim (Bookman has identified himself!), Christine and Bryce.

Dream Team Results for Round 5

DreamTeam is a very (very) frustrating game.  I scored well this week – but still somehow managed to leave more than 250 points sitting uselessly on the bench whilst ‘under performing’ players were seemingly all over my field.  It seems even when I get a good score, I am still left feeling that I have somehow missed out.

Enough about all that – the high scores this week came from Justin (2099), Rocco (2052) and Dale (2020).  Travis also managed to score well (2020) but that was not quite enough to secure him the win!

Link of the week

Love this article and must have read it 100 times.  Using the heavy bag as a training tool courtesy of Ross Enamait.

http://www.rossboxing.com/thegym/thegym24.htm

3 Helpful Habits, Which class is for you?, Floyd vs Manny April 27th, 2015

Hi and welcome to another week,

Thanks to everyone who supported the gym over this ANZAC Day weekend – it is always hard to be working when seemingly everyone is enjoying some downtime with their family and friends but to have three days with such high attendance and enthusiastic people, well – it makes being in the gym a fun time!

Our classes this week look really exciting.  I am really happy to be adding the dynamic step-ups and banded tricep pushdowns – things I have been doing in my own training lately – into the Boxing sessions and think everyone will benefit from them.  The rounds are quite variable this week as well – obviously it was 2-minutes today (Monday), 5’s on Tuesday, partners on Wednesday and 7’s on Friday.  This week also sees the new ‘block’ of Body Work classes being introduced – the sessions look amazing and the ‘Class A’ barbell challenge is something I am really looking forward to having another go at (we obviously try all this stuff out before throwing it at you guys!).

I wanted to talk this week about good training habits.  Now, this might seem a bit strange coming from someone who will openly acknowledge poor food preparation habits and even worse commitment to prehab such as foam rolling, stretching and massage – but I am trying to change.  And I am occasionally even feeling a bit better because of it.

The first thing I want to mention is ‘movement preparation’ (aka warming up).  Now TANKS regulars will hopefully be able to pass positive comment on this but I have made a real change in the way I have been programming the ‘PREP’ phase in TANKS sessions over the past 5-6 months.  This change has come as a direct result of the programming from Field Strong that I have been following and it means a warm-up that is hard but BALANCED – it has a focus on getting the body ready for the work phase/strength phase that is to come.  For most boxing classes, this (to me) would look like some steady skipping (3-5 mins) followed by some light kettlebell work (swings, static goblet holds) or ‘empty bar’ barbell work (presses, squats and cleans) – no more than 3-5 minutes.  Prepped and ready to go!

Next, during the session I try to keep my ‘eye on the prize’ and understand two things.  First off, that it isn’t necessary to ‘always’ go flat out.  Second, to recognise when I am letting ‘point one’ compromise my training outcomes.  For example, when I pick the weights up to complete a set of reps – the focus doesn’t need to be on doing them ‘flat out’.  The focus should be on maintaining good form, a steady pace and not putting the weight (bar, kettlebell, dumbbell, rings) down until all of the set reps have been completed.  When I am on the bikes, rowers or bags, it should be with the understanding that it is a ‘cardio’ station and whilst my technique needs to be ‘good’, hopefully by now I know how to ride/punch/row well enough that I can be a ‘more than steady’ – I need to be working HARD…the aim of these stations is not to conserve energy for the rest of the session (hence the use of targets on the bikes and rowers in so many of our programs).

Lastly – and this is a learning from our various challenges that have now spilled over to the recent ‘One Percenters’ program – try and ‘finish’ the session with 5-minutes spent working on a weakness.  This doesn’t have to be something that you are unable to do – but it might be something that you have found tricky in the past, or something that you struggled with last week…it could be as complicated as a barbell muscle up or as simple as practicing your right hook or doing a pushup with your elbows in.  Knowing these ‘extras’ are coming at the end stops me (and you!) from ‘winding down’ during the last round of the class as you mentally get ready to leave, go home and move on with the rest of your day (with real life).

Anyway, there are my ‘good habits’ for this week.  Do your prep, maintain focus and perspective whilst the session is on and plan to spend 5-minutes at the end of your session working on something ‘little’…Good Luck!

See you in the gym,

Michael.

p.s.  If you would like to complete a members profile, we would love you to!  Send me a note to info@round1fitness.com.au and I will get all of the proformas sent to your inbox! J

p.p.s.  Don’t forget we have an amazing referral scheme at Round 1.  First off, if you refer someone on PERKVILLE (www.perkville.com) when they come to the gym, you will get a bonus 50 Perkville points.  Which is cool.  Second, if they subsequently join up on a membership and quote your name, you will receive an additional MONTH for free (assuming they join on a 12-month contract).  Which is also pretty cool…you will get to train with your friends AND get a free month at the gym…can’t go wrong!

Gym Update #1 – April Challenge is Nearly OVER!

Only a few days left to go.  I have already handed out one t-shirt (well done Erinn) and I suspect Jess L has also finished her challenge – but is hanging onto the sheet so she can complete ’30 classes in 30 days’…amazing!  I still have one to go – along with a few multi-jumps – and that will be April done for me as well.

If you aren’t in quite such good ‘shape’ with regards to class numbers, remember that there is no limit on doubles this time around and still THREE DAYS TO GO!

With the T-Shirts, I would prefer not to hand them out until the end of the month but if you are heading away for work or something (like Erinn was) I will try to make sure you can proudly wear you challenge shirt when you leave!

Body Scans will be available this coming 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 – Personal Training, Tanks, Body Work and other stuff

OK.  We obviously try to make things as easy as possible for everyone to get there training done by providing 70+ group sessions every week AND also providing the four ‘Work-outs of the Week’ (WOD, Strength, Cardio, Full-Body).  But sometimes this means that there is just too much choice and people get more and more confused than ever.  So I am trying to be ‘here to help’.

If you have any training questions – the structure of your week, what class is what, how to get the most bang for your time in the gym – feel free to email me (info@round1fitness.com.au) and I will publish the answers here each week.  In the meantime, here is my take on things:

-       Boxing is the ‘Default’ class.  If you can do 2-3 of these each week, you will be in pretty good shape. J

-       Body Work has a greater focus on strength than Boxing and you will get the opportunity (well, depending on numbers) to do some more focussed lifting and you will DEFINITELY get the chance to do some more focussed cardio.  If you do 2x Boxing classes and 1x BodyWork…well, I am not saying that is all you need but it is a good week for most people.  Remember, Body Work runs off the white board so you really do go at your own pace.

-       If you want to do some real ‘strength’ work in a group setting then you need to do TANKS.  I know it is an extra cost (each class is $13.50) but this is because there is only room for 7 participants.  You will get to deadlift, squat, bench press etc in a supervised setting and whilst we don’t max out all the time it is programmed on occasion.  If you did 2x Boxing, 1x Body Work and 1x TANKS I would call that a pretty perfect week.

-       Personal Training?  Well, it is amazing.  You and your results are the entire focus of the setting.  This doesn’t mean you just do what you want – but you will be set tasks to help you achieve the direct goals that you have.  As I often say it is important that I follow a set program that is programmed by someone ELSE – because I would never, ever choose to do (for example) 1km rowing intervals…but they are good for me!  This is personal training.  Getting someone to push and encourage you through the stuff that is incredibly challenging but so GOOD for you!

Gym Update #3 – 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’).  And the bumper plates aren’t cheap either…whilst they are made to be ‘dropped’, when they are flung to an unsprung floor (anywhere except the platforms) from overhead, they will split and crack…

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 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 #6 – Beach Bodies 3-month Program

More info on Beach Bodies will be coming towards the END OF THIS WEEK.  If you want the details, be sure to send me your details to let me know you are ‘IN’.

To add some extra info:

-       There are no more than 3 classes in any week (most weeks only have 2).  BUT – even though you don’t have to be ‘in the gym’ if you don’t have access to a squat rack, rower or assault bike (not to mention power bands, kettlebells, deadballs etc) then you will probably have to be ‘in the gym’.

-       The program contains a lot of lifting and you need to be confident in your squatting, dead-lifting, bench pressing and pressing in order to complete it.  You need to know how to adjust the power racks etc.  If you don’t know these things, some PT is a really good plan.  If you can’t manage that, you really do need to find a way to get involved in some Body Work classes (minimum) and more suitably TANKS classes prior to kickoff.  If you choose the group session ‘pathway’ though, remember those sessions are about training a group of people and are not one-on-one skills development.

As mentioned, 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 4

After 11 people ‘picked the card’ last week, this week Brad Mahar topped the table with just ‘6’…the rest of us were worse again than that!  I only managed 3 – getting twice as many wrong as I got right!  Brad has moved up into a share of 2nd place on the ladder behind Michelle (on the back of Collingwood winning a few no doubt) and Justin…

Dream Team Results for Round 4

A terrible Dream Team week with no-one topping the 2000 point mark.  And to continue my weekend of misery, only one person in the competition scored more than me…and it just happened to be Nicole Marszal who I was playing against!  Very, very sad state of affairs.  Top scorers for the week were Nicole on 1953, myself on 1938, Travis on 1902 and Justin on 1866…here’s hoping for some better scores in Round 5.

Link of the week

In the lead-up to the Mayweather – Pacquiao fight this coming weekend, here is a highlight video of Floyd training:

https://www.youtube.com/watch?v=SOqbYk8phRA

…and just to keep the commentary balanced, here’s Manny!

https://www.youtube.com/watch?v=GWH4-bjrcxc