Guest Blog from Gym and Fitness: Checklist for Success December 17th, 2014

Checklist for Success

You go to the gym more times in one week than you go to church in a year, you watch every gram of food entering your mouth and you get more excited about hitting your next fitness goal than getting a raise at work. Sound familiar? Such fanaticism should guarantee success, right? Only if you pair it with some essential factors. Hard work isn’t always enough, you must also insure that your effort is pointed in the right direction. Here are some common mistakes made by even the most diligent trainees, check to make sure you aren’t committing any of them!

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1) Training too often: You can’t work too much, right? Wrong! Recovery is highly individual and related to your goals and workload. More is not always better. If you are training to improve a very specific skill, such as the Olympic lifts, then perhaps you require two sessions daily to engrain new neural pathways. But if you are going 110% on sled drags and bag drills, three times weekly may suffice.

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2) Training too seldom: Make sure you aren’t kidding yourself either though. Listen to your body and the advice of your trainers but make no mistake, you simply have to put in the time to reap the benefits. It’s unlikely that anything will be accomplished with fewer than two workouts weekly, no matter the intensity.

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3) Switching routines constantly: We have all heard about ‘confusing the body’ and varying stimuli but the truth is that you must consistently practice what you wish to improve. If you have already sufficiently trained toward your specific goal that day or week and have energy for more then explore other modalities. Just make sure it is never at the expense of your primary goal. For instance, rope jumping will improve your conditioning but if you want to punch faster and harder you will need to do just that: punch harder and faster often.

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4) Never switching routines: So you found the routine you really like and have faithfully stuck to it for months or years, what’s the problem? If you have been progressive with it (see #5) then maybe nothing. But most folks repeat the same workout out of comfort, not efficiency. Step out of the box and enter your fear zone occasionally. Doing so will stimulate your mind as well as your body.

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5) Lack of progression: The body grows and improves according to the stress imposed upon it. This means if you do the same routine today that you did last time there is no need for further adaption. You have to give it a reason to change. Adding muscle, burning fat and enhancing neural efficiency comes at a high metabolic price; the body will never succumb to it without overwhelming reason. You simply must do something different and harder than you did before in order to see change. A few more reps, seconds or pounds separates the champions from also-rans.

Nothing in fitness is guaranteed. If you want to be the best you can possibly be you must ask yourself if you are truly doing everything necessary to succeed. Periodically return to these five points to insure that you aren’t committing any fitness sins before complaining of your lack of results. Training hard isn’t always enough, you must also train smarter.

This article is written by Aaron Whitten in collaboration with Gym and Fitness. Aaron Whitten has been a certified trainer for over twenty years, working with thousands of clients from post rehab to competitive athletes.

Healthy Holiday Plan, Join Perkville (it’s really good), Christmas Hours December 14th, 2014

Hi and welcome to another week,

WOW – what a tough week of training.  Somehow I managed to get through 7 classes in 6 days – all in honour of the 12-days of Christmas challenge of course…including three of the new Body Work classes and one No-Rules session.  One of the boxing sessions I did sneak in was the ‘escalating’ body-weight session last Monday (otherwise known as the hardest session in the history of the world).  No wonder I was shattered by the time Saturday came around.  The sessions have been great though – and I really do need the work, and there is no way I would choose to do things like double kettlebell front squats or 500m rowing intervals, so it is just as well that these things come up in the plans.  After all, if we only did things that we liked to do then I would simply sit on the lounge chair, watch football replays and eat M&M’s…not a lot of good would come from that!

I wanted to talk this week about managing your diet and training over Christmas – a lot of people are in real ‘wind-down’ mode at the moment with work finishing up this coming Friday…if that is you – whether you are having a few days off or a few weeks – hopefully you will find a helpful hint (or even two) somewhere in the ramblings below.

First up – decide what your supplementation plan is going to be and STICK TO IT.  For me, it means having my Fish Oil each morning first thing.  It reminds me that I have a bit of a health and fitness plan ‘first thing’ and I find that everything is connected…somehow, starting the day with the right ‘thought’ gets me on track for the day ahead.  I try to follow my fish oil with a decent breakfast (some protein, some veggies – this usually translates into a couple of eggs, a slice of bacon, some mushrooms and some spinach) and I am on my way for the day ahead.

Secondly, it is a good plan to have a plan to TRAIN.  If you are away or on holidays, be smart and do your exercise straight up.  If you are around Round 1 way, then doing the 7am class (you get a bit of a sleep-in before it, you still have a full-day after it) might be a good plan.  If you are ‘away’ (or maybe the gym is closed?) then do something simple – do your stretches, skip your rope for 5 minutes – run through a circuit of lunges, squats, burpees, push-ups and mountain climbers (and some fence pulls if you have access to a fence or some rings), maybe 20 reps, 15 reps, 10 reps, 5 reps? – skip for 5 minutes, stretch down…done!  Now I know you have just looked at that and thought ‘that isn’t much’, but believe me, it is more than you think reading it and just pushing yourself through a little circuit like that for 15-20minutes will make your body feel good and put you in the perfect frame of mind for the rest of the day.  Like I said, everything is connected and if you continue to do just a ‘little bit’ of exercise, you will be amazed at the impact that has on your FOOD!

Third is food (and drinks).  Keep a water bottle handy all the time – and use it.  Drink from it.  If you are drinking regularly you wont feel that urge to hang off the door of the fridge looking for something to eat!  When you do eat – be a little bit relaxed but also understand that it is better to have a ‘little taste’ of everything than gorge on one thing.  Try ALL of the deserts on offer – why not?  But no need to have a full serve of every one – just enjoy a bite or two.  And there really is no way to sit there and eat potato chips or cracker biscuits or whatever else – stick to good, clean food…your body will thank you for it.  And when it comes to alcohol, definitely relax and enjoy yourself – but I find that a good guide is ‘the next day effect’.  If you have drunk so much that you are feeling the impact the next day, well, you have probably had one (or two) too many.  Relax, enjoy yourself and be social – but keep things in moderation and you will have a great day the next day as well.

Last of all is sleep.  You just can’t burn the candle at both ends on holiday – you can’t be up late and expect to bounce out of bed and enjoy a full day the next day.  If you are away from home, then understand that your sleep probably wont be as good as if you were at home…when your sleep isn’t great, you need to respond with some really good nutrition and a stretching session.  Do yourself a favour – when you leave home, put your foam roller in your luggage, put your massage ball in your luggage.  If you don’t have a great nights rest, when you get up be sure to have a stretch and a roll – give yourself a real chance to feel better.

Whatever happens, stay connected to your training when you are on holidays – have a plan and stick too it.  Keep taking your fish-oil (and your creatine if you have evolved that far!), eat a good breakfast, do a little bit of exercise, drink a heap of water and – if you cant get a good nights sleep – stretch and recover the next day.  You might not return from your holidays in BETTER shape than when you left, but there is no need to be worse!

See you in the gym.

Michael.

P.S.  I had two conversations with long-term members this week who haven’t joined our Perkville program.  If that is you, then please (please) go down to ‘Gym Update #4’ and sign yourself up.  It doesn’t cost a single cent, every time you come to the gym or pay for your membership you get points…and you can use those points to buy Body Scans, PT, Tanks Classes, protein, boxing gloves…whatever you want really.  Scroll down, read up and sign up.

Gym Update #1 – December ’12 Days of Christmas’ Challenge is here!

The challenge is ON and we are two weeks in.  There are still 10 days to go until the 24th – remember you are allowed 3x ‘double-sessions’ (2 classes in one day) so you DO have time to get it done.  Don’t give up – refocus and get to the end.  If you have fallen behind, go back to your plan – you might need to squeeze in a weekend class or two but most sporting commitments are over until the new year so no problem there.  You CAN make it.

A reminder that the video for the circuit can be found on our YouTube Channel – https://www.youtube.com/channel/UCk0rPGfBb0Hso5traupLg8w.

When you get to that page, you should click ‘subscribe’ so you get notified each time we put up a new ‘technique’ video but if you want to link directly to the video, it is here:  https://www.youtube.com/watch?v=w_2wvhZLRdc.

Gym Update #2 – Christmas Hours and Gym Refurb

Our artificial grass supplier is back and working and now it is back to us.  My current plan is to get it delivered immediately before Christmas and install it when the gym is closed…which moves us to the opening hours:

Normal opening hours up until the 23rd of December (Tuesday).

24th December:  Open until 2pm – Normal Classes until then.  **Tanks will run at 10am for anyone interested.

25th and 26th we will be closed.  Now I know I ran three (3) classes last year on Boxing day, but that is shaping as the day to install the artificial Turf.

27th (Saturday):  Normal classes resume until December 31st.

31st December (Wednesday):  Last class at 4pm – Gym will close at 5pm.

1st January (Thursday): Closed.

2nd January:  Back to normal.

Gym Update #3 – Spartan Up

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

http://spartanrace.com.au/event/perth-sprint-18-april-2015

Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category.  The team password is ‘speedball’.

Email info@round1fitness.com.au if you have registered so I can try and keep track of things!

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

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

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

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

Link of the week

First link this week is our new video – core extension exercises.  Check it out HERE:  https://www.youtube.com/watch?v=9LsI0Ru0RNk

Great article from Breaking Muscle about the issues you might be causing with all of that lower back stretching!

http://breakingmuscle.com/mobility-recovery/why-your-approach-to-fixing-your-low-back-is-making-it-worse

Michael.

Core exercise Video – Military Get-ups, Hollow-Rocks and To + Fro. December 11th, 2014

Hi Everyone,

Just a quick blog post to let you know that our latest ‘how to’ video is now up on YouTube:

It gives a quick overview of how to do three core exercises you will run into as you do our classes:

  1. Military Get-ups
  2. Hollow Rocks
  3. Kettlebell To and Fro

I hope you find it helpful!  Thanks to Clancy for the photography!

Michael

‘Aggregation of Marginal Gains’, Price Changes, XMAS Hours December 7th, 2014

Hi and welcome to another week,

Great week of training – the hollow rocks (which admittedly I have been doing on my own for a while) seemed to pop up in the classes every day which left me feeling sore all over the bottom of my rib-cage.  It is good to feel sore from working out – makes you feel like you have done something – whilst at the same time trying to do any abs related activity the next day proved a little bit of a battle.

What else?  The 9-minute rounds seem to be taking hold to the point where this week I am trying them out with a little bit more variety in the strength exercises.  One day we might get to the point where we can run different body weight/strength activities at each station but for now at least I think it works best with the ‘repetitive’ format – it cuts out (well, I guess it cuts down! J) on all the staring at the white board as people try to figure out what is being asked of them next.

The week ahead?  Well, the schedule looks amazing.  It is the last week of our first six week runs through ‘Starting Strength’ and ‘Challenge Team’.  I have been so impressed with the groups who have taken part – some incredibly challenging sessions but they have supported one another right to the end and made some great improvements in their SKILLS and their fitness levels.  This week also sees the start of our next 5-week Body Work block (Focus exercise = KB Deadlifts) and the program will maintain the same ‘rhythm’ as the last two – one weights-based ‘challenge’, one chipper, one escalating chipper, one ‘hybrid’ and one ‘triplet’ each week.  The way it is set up is that if you do Body Work once per week (on the same day) over 5-weeks you will complete 5x carefully programmed but very different sessions that all include some skills work on the monthly focus exercise…last month we must have taught 200 people how to Turkish Get-up!  In TANKS this week we will focus on Deadlifts as a strength activity, No-Rules features Deadlifts and Pull-ups and – most importantly to me as it is what I mostly do! – our Boxing classes will have a focus on core strength (including KB To and Fro’s) and body-weight conditioning.  As I said, this weeks sessions look amazing with tomorrow (Monday’s) and Friday’s probably the ones that I am the most excited to do personally.

I have been a bit slack with my reading lately but have been jumping back into ‘Faster, Higher, Stronger:  How Sports Science is Creating a New Generation of Super Athletes and What We can Learn From Them’ (McClusky) whenever I get a few minutes to spare and have found it to be a great read.  With all the chaos in the gym lately (Lils off having her baby, Sean leaving, hunting for new staff, membership price changes etc etc etc – there has been a lot going on) I have found my own training suffering – actually I have found everything relating to ‘me’ to be suffering.  Most of this is because I am pretty hopeless at getting myself organised – big things I am good at planning (getting the classes organised, managing my football life etc) but making time to have something to eat, a plan to stretch or even just a time set aside to have a ‘break’ I am terrible at.  ‘Faster, Higher, Stronger’ has some good lessons about all of this – about how making sure that you have a plan to ‘maximise’ your day is the best way to go.

There is a great little story in ‘Faster, Higher, Stronger’ about the 2012 Olympics (2012?  Were the Olympics really THAT long ago).  The British team was – as the home nation – pretty keen to do well at the games and the story specifically focuses on their cycling team. British cycling won ZERO gold medals in the Olympics from 1924 until 1992.  ZERO.  In ’92, a guy called Chris Boardman won a gold for Britain – which was awesome – but wasn’t really the sign of a great turnaround.  Somehow though, by 2012 they were the most successful cycling nation on earth and won 12-medals in track and road cycling, twice as many as any other nation.  The question is, how did they do it?

In ‘Faster, Higher, Stronger’ McCluskey writes that they did a lot of things – but foremost amongst them was the idea that improvement comes through the ‘aggregation of marginal gains’.  They made sure they got the ‘BIG’ stuff right (technology, training plans, etc) – but they also made certain that no ‘little’ elements were left to chance.  As an example, they identified early on that the track program included only a 1-hour break between the semi-final and final of the ‘team pursuit’.  One hour.  So a project team was established – ‘Project Golden Hour’ – to make sure that EVERYTHING was done correctly in that short period of time to maximise the team’s chance of winning.  As it turned out, the British were the only team to improve their time from the semi-final to the final and consequently marched away with the goal.

I guess my challenge to each of you is what is your ‘marginal gain’?  Is it making sure you get to bed a little earlier?  Making sure you don’t leave the house without breakfast each morning?  Is it changing from a cappuccino to a long black, or taking the time to walk and stretch during your lunch break twice each week?  The improvements you are looking for – and I am looking for – are hidden somewhere in the details of everything we are doing from day-to-day.  Pick something.  Make it better – you will be amazed at the difference a small change might make…especially when that one small change becomes a series of small changes that you have put in place over 3 months, or 6 months, or longer.

See you in the gym.

Michael.

Gym Update #1 – Membership Price Rises have arrived

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

In simple terms, the changes will be as follows:

Casual Class – Increase to $15.

10-round pass – No change

3-month membership – No Change

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

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

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

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

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

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

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

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

The challenge is ON and – as the weeks go by it is only going to get ‘tougher’.  I really do recommend that you have a plan in place to try and get all of your classes PLUS the 12x 12-Days of Christmas workouts DONE prior to the 24th of December.  Have a plan in place to do your SIX classes each week (you should have at least FIVE in the bank by now) and – if you fall short by one then you are still in with a shot.  There is nothing worse than looking at your schedule for the final week and realising that short of training at 5am AND 5pm every day in the last week (the 24th is a Wednesday) that you can’t make it to the end…that week I promise you will have a LOT of ‘non-gym’ stuff to do.

Now – with the ‘Get it Done’ T’s, when we (well, Clancy) collated the orders, we found a heap of girls had ordered their shirts as ‘Small’, ‘Medium’ etc – the girls sizes are 8, 10, 12 etc.  Just so you know, I am ordering anyone who requested a ‘SMALL’ a size 10, ‘Medium’ = 12 etc.  If you don’t want that – please tell me QUICKLY!

A reminder that the video for the circuit can be found on our YouTube Channel – https://www.youtube.com/channel/UCk0rPGfBb0Hso5traupLg8w.

When you get to that page, you should click ‘subscribe’ so you get notified each time we put up a new ‘technique’ video but if you want to link directly to the video, it is here:  https://www.youtube.com/watch?v=w_2wvhZLRdc.

Gym Update #3 – Christmas Hours and Gym Refurb

Our artificial grass supplier is back and working and now it is back to us.  My current plan is to get it delivered immediately before Christmas and install it when the gym is closed…which moves us to the opening hours:

Normal opening hours up until the 23rd of December (Tuesday).

24th December:  Open until 2pm – Normal Classes until then.  **Tanks will run at 10am for anyone interested.

25th and 26th we will be closed.  Now I know I ran three (3) classes last year on Boxing day, but that is shaping as the day to install the artificial Turf.

27th (Saturday):  Normal classes resume until December 31st.

31st December (Wednesday):  Last class at 4pm – Gym will close at 5pm.

1st January (Thursday): Closed.

2nd January:  Back to normal.

Gym Update #4 – Spartan Up

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

http://spartanrace.com.au/event/perth-sprint-18-april-2015

Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category.  The team password is ‘speedball’.

Email info@round1fitness.com.au if you have registered so I can try and keep track of things!

Gym Update #5– Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

With everyone about to head away on holidays, perhaps the following link might be helpful:  http://www.12minuteathlete.com/holiday-hiit-workouts/

It lays out a workout including times/reps/sets and each exercise listed includes a link to a demonstration video.

Thanks to Peter Brear for the link suggestion – it is cool!

Michael.

Life Plan Wrap-up, Price Changes next week, 12-Days of Christmas November 30th, 2014

Hi and welcome to another week,

Loved my training last week.  Managed to ‘do the trifecta’ of classes – getting through a Tanks session, a Body Work and four Boxing sessions.  I also did 43 Body Scans (we scanned 71 people all-up last week – mostly as part of the Life Plan/Muscle Plan wind-up) as well as running 39 other classes – Boxing, Beginners, B+, Starting Strength, Challenge Team and Tanks…like everyone I guess, I wonder where the time goes but when I have a ‘serious’ look back at my week it is pretty clear where it all disappears.

First up I wanted to offer a big congratulations to everyone who managed to ‘get to the end’ of either the Life Plan or the Muscle Plan.  I know not everyone made it quite to the end, but regardless of that I hope that everyone learned just a little bit about themselves, their diet and their training and is just a little more aware of how they can manage both their food and their training in the future.  We have seen some quite astonishing results – a 6kg muscle gain (well, 5.8kg to be exact) was the biggest I have scanned and a 21.3kg weight loss (which was 17.8kg of fat, 2.1kg muscle and 1.4kg water) was the largest total weight loss seen.  Equally thrilling for me was seeing the number of people setting new ‘records’ for their bench-press/dead-lift/squat etc, completing their first dead hang pull up and even watching long-term clients deciding to change their ‘warm up’ from standing around looking for someone to chat with to getting stuck into some rowing intervals…what a great way to maximise their time in the gym and a sure way to get the results that they deserve.

Most people have also learned though that even when you are on the ‘right track’, unless you keep moving you will quickly find yourself losing traction.  When you first start down a path of ‘healthier eating’ or first start at the gym, you find changes happen quite quickly – big weight loss in month one of a program such as our Life Plan is a common thing.  The problem is, repeating those results in month 2 proves a little more challenging – you do well but not as well (when the low hanging fruit is gone, you have to work a little harder to get a result), then you get sick/go on holiday/get busy with work/family/whatever…and all of a sudden you find yourself missing gym sessions and back ordering a cappuccino with a blueberry muffin for morning tea every day!  How the heck does that even happen?

There is a reason the Life Plan is called a ‘Life Plan’.  It really is a plan for life.  Healthy eating.  3 gym sessions per week.  Watch the alcohol.  Take a regular walk in the sunshine.  Get some good sleep.  Stretch.  Not for 3-months.  Forever.  In our society, people lose muscle and gain fat at an astonishing rate after they turn 30.  And it is a vicious cycle because as you lose strength and gain fat, even small amounts of exercise start becoming really, really hard…which means it doesn’t happen which means the cycle continues and people keep losing muscle / gaining fat.  It is never too late to turn things around – never – but the sooner you are able to recognise the ‘cycle’ and get on track, the easier you will be!

One other thing I wanted to mention.  If you haven’t had a Body Scan yet (they are $25 for members), the InBody Scan shows you how much muscle and fat and water etc is in your body.  When you scan from month-to-month – your weight may change but that change is NOT NECESSARILY fat.  If you have a lot of weight to lose, it will be a proportion of fat and muscle – mostly fat.  As you training gets more ‘serious’ and your diet improves, you might actually find that what little weight you did lose was actually muscle – getting your food and diet ‘right’ to support your training output and your fat loss goals is quite tricky and very individual.  The point I wanted to get to though was that if you think you have ‘5kgs to lose’ – is that ‘5kgs’ or ‘5kgs of fat’?  Because they aren’t always the same thing.  Use the bathroom scales as a checkpoint if you want to – but make sure you are checking the mirror, monitoring your performance in the gym (are you stronger?) and – of course – getting occasional body scans to be certain that your food and training is supporting the goals you are chasing?

Anyway, a final well-done from me for everyone who has given the Plan/Challenge a go.  I think they are amazing programs – set training plans, food restrictions (Life Plan) and full eating Plan (muscle plan) together with full monthly progress checks…it has been an amazing experience running them and the benefits of being able to do them with the InBody 570 as support rather than the old-style calliper measuring has mean just brilliant!

See you in the gym.

Michael.

P.S.  For those of you who have just come off the Life Plan and are looking for the ‘next thing’ – well, I really would recommend that to ‘keep it going’ you seriously look at the Zone Diet information I sent out to each of you back in month 2 of the plan.  It will enable you to start getting a real handle on food quantities that will help you manage your food intake even more effectively moving forward – if the Life Plan has got things moving, moving to a food quantity based system might be the ‘next step’ for you.  Be aware though – as soon as I say ‘quantity’ you can safely assume that a degree of weighing a measuring will be involved.  If you can’t find the email, let me know and I will resend it.

For those of you who missed out on the Life Plan this time and are looking for some direction with food, diet and everything else – well – we will be replaying our Life Plan when we get to February 2015.  Whilst starting ‘right away’ might be your perfect plan, for most people jumping into a lifestyle change during the social whirlwhind that is the month of December might be a bit much!  Send me a note and I can outline the basics of the plan for you – the next ‘Life Plan’ proper will commence next February.

Gym Update #1 – Membership price rises – Coming December 8th

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

In simple terms, the changes will be as follows:

Casual Class – Increase to $15.

10-round pass – No change

3-month membership – No Change

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

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

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

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

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

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

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

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

On the first day of Christmas…

The 12-Days of Christmas challenge is here again.  The rules are simple:
Complete 20x Classes (any class you like + PT can be used as part of your ‘count’) between December 1st and 24th inclusive.

Complete the 12-days of Christmas challenge circuit 12-times in the same time frame.

You may complete THREE (3) x ‘Double’ sessions (2 classes in one day).

Complete the challenge and get a free ‘Get it Done’ t-shirt.  You can also pay for a pre-challenge Body Scan ($25) and get another one for FREE upon completion of the challenge!

The video for the circuit can be found on our YouTube Channel – https://www.youtube.com/channel/UCk0rPGfBb0Hso5traupLg8w.

The best plan of course is to go to the channel link and ‘subscribe’ so you get notified each time we put up a new ‘technique’ video but if you want to link directly to the video, it is here:  https://www.youtube.com/watch?v=w_2wvhZLRdc.

Gym Update #3 – Gym Refurb Project

OK.  The artificial grass still isn’t down (obviously).  Our supplier has had a little bit of a medical issue which has slowed progress here…I have been trying to sing the same “It will be in soon” tune for a few weeks now but to be honest I am really not sure where things stand right now except that the grass was paid for back in October and moving forward is difficult given current circumstances…As soon as it can be done, it will be done.

Gym Update #4 – Spartan Up

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

http://spartanrace.com.au/event/perth-sprint-18-april-2015

Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category.  The team password is ‘speedball’.

Email info@round1fitness.com.au if you have registered so I can try and keep track of things!

Gym Update #5– Join PERKVILLE.  Join NOW!!!

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

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

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

Friends of Round 1 Fitness – Super offer from Dentistry Plus

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

Exclusive VIP offer for Round 1 members only!

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

BONUS: Take-Home Teeth Whitening Offer $199

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

Link of the week

To everyone in the Starting Strength crew who has been benefitting from some of the running technique stuff we have been doing on a Saturday, you might find this new book from Kelly Starrett (of MobilityWOD and ‘Becoming a Supple Leopard’ fame) really useful:

http://www.readytorunbook.com

Michael.