Post Session Recovery (DOMS?), 28-Days Later, Australia Day January 25th, 2015

Hi and welcome to another week,

Before I say anything at all, remember – tomorrow is Australia Day.  This means we will be running sessions in the gym ‘as normal’ for a public holiday (Boxing @ 8.15am and 9.15am, No Rules @ 10.15am and Beginners @11.15am).  In addition, we will be running a Beach Bootcamp (free to all our members) down at C. Y. O’Connor beach from 09:30am until ‘about’ 10:30am.  After the beach session, we hope everyone will hang around (or even head down later) so we can all celebrate Australia Day at the beach together…bring some drinks, bring some sausages, bring a cricket bat…should be a fun afternoon!

As anyone who read last week’s blog would know, I was away with the family for a few days last week/weekend – 6 nights in all.  We arrived home late Wednesday night (well, early Thursday morning actually) and woke up feeling pretty second hand the next morning.  There is something about long car trips followed by long plane trips that my back doesn’t agree with…can’t imagine why! J

Against all of my better judgement I made my way into the gym on Thursday to try and get through a couple of ‘shock the system’ classes – ‘No Rules’ at 1pm and then back for ‘1-minute Rounds’ at 5pm.  The first session was a bit of a battle as my body tried unwind itself from a ‘sitting’ position but I actually felt pretty good at 5pm.  I am sure it wouldn’t have appeared to be all that brilliant of an effort to anyone who had happened to be watching but I felt I worked pretty consistently throughout and only had to be ‘told’ on a couple of occasions!

What happened next though I wasn’t really expecting.  I woke up SORE.  Really, really sore.  Way (WAY, WAY) worse than I had expected and certainly a lot worse than I should have…I mean, I had ‘only’ missed a week of training and the weights I used weren’t ‘that’ heavy.  But my legs were really feeling the pain and something had to be done.  All of this made me realise that I haven’t been the only one who has taken a break…and therefore I probably aren’t the only person who has some DOMS issues to deal with.  If you have just gotten back to the gym and are feeling sore (or you are about to come back and are WORRIED about being sore), following these simple steps will really help your recovery.

The first thing to do when you are feeling sore (like when you have first come back to training or have done a ‘new’ exercise) is to make sure you get enough WATER.  This means WATER.  It doesn’t mean coffee and it certainly doesn’t mean alcohol.  Stay away from nasty stuff but drink water like it is the fountain of youth if you are feeling sore.  If you can drink (a lot) of water immediately after your training session that is best of all – if you forget and wake up sore, don’t despair.  Just keep your fluids up the next day.

Second is food.  Your body is busy enough trying to repair itself without having to be stressed out trying to process any of the artificial ‘stuff’ you are putting in your mouth.  Simple rule of thumb after a session – if it wasn’t walking, swimming (or hopping I guess given it is Australia Day) or growing before finding its way to your plate, don’t eat it.  First session for a while or a particularly tough session??  Take the time to cook and eat a decent meal or two made with fresh, healthy food.

Third is aerobic exercise.  If you want to start feeling better, well, even though it wont feel awesome at first you have to get moving and you need to make the activity ‘aerobic’ in nature.  Aerobic activity increases blood flow, removing the metabolic waste products responsible for DOMS and delivering more nutrients to the affected tissues – importantly aerobic exercise (as long as it doesn’t become too ‘intense’) wont cause any muscular damage.  Doing strength training when you are sore is a bad plan – it will place your muscles under additional ‘growth stress’ and turn two days of soreness into a week of not being able to walk.  If you want more info on using aerobic training to overcome DOMS there is a cool study published here:

http://journals.lww.com/nsca-jscr/Abstract/2012/10000/Effect_of_Aerobic_Recovery_Intensity_on.22.aspx (Unfortunately you will have to be a subscriber to access the full text.)

The fourth step to recovery is to stretch / roll / (self) massage and generally look after yourself.  Gentle stretching, gentle rolling of sore muscles is a good idea.  Don’t over do it though.  I am not a massage true believer (though I know a lot of people do like it as a recovery tool) but deep tissue massage on sore muscles?  Again, you want to encourage blood flow without stressing the muscles out…self massage with a massage ball or massage stick is a good way to do this.  Foam rolling is also good but again – if you are really sore, be gentle – you are trying to make things better not worse!

If you have done all of that, the last step is to get your whole body into something ‘cold’ – a shower, bath, pool…or best of all, into the ocean.  When you are in the cold water, don’t just sit there.   Get moving (gentle walking, slow swimming) and get stretching – it really CAN help.  If you read this article though (http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm) you will read that ‘Of the studies that have looked at the effects of ice baths, cold water immersion and contrast water therapy on exercise recovery and muscle soreness, most offer inconclusive or contradictory findings’.  That doesn’t mean that the treatments don’t work – it just means that jumping into cold water is not a magic pill as much as we would all like it to be.  Like all of the steps listed, jumping into a cold pool is not going to magically cure your DOMS – what it will do (when combined with all of the other steps) is reduce the amount of time you are sore/struggling to walk/move.

Remember that DOMS (delayed onset muscle soreness) is DETERMINED to get you and whilst it most often ‘strikes’ after you have done your first session after an extended break OR have just done something ‘new’, it can sometimes sneak up on you at other times.  Don’t stress – look at it as a message from your body that maybe a couple of ‘active recovery’ days could be a good change and spend your training time doing some gentle cardio, rolling and stretching.  It will be worth it in the long-run!  And if you feel like you are still ‘too sore’ to train even after a couple of days have passed, don’t stress.  It doesn’t mean that your recovery regime didn’t work…it just means that you need to ‘stick at it’ a bit longer – lot’s of water, good food, some gentle cardio, stretching and some cold water immersion.

See you in the gym.

Michael.

Gym Update #1  – 28-Days Later Challenge

Great to see so many people registering for the ’28-days Later’ Challenge.  If you are thinking about having a go – and really decide to ‘Have a Go’ – you will be amazed at what improvements you can make in just one-month if you are focussed.  I have written all about the challenge in the last couple of weeks and it now has its own blog post which explain all the rules…so rather than tell you all about it ‘again’ if you are interested, just click HERE: http://round1fitness.com.au/28-days-later-challenge

Gym Update #2 – Gym Hours, Session Times and Equipment Use

All of the new whiteboards – ‘Workout of the Week’, ‘Strength plan of the Week’, ‘WOD of the Week’, ‘Cardio Plan of the Week’ – are awesome and it has been amazing to see so many people stepping outside of their comfort zone to do the ‘extras’.  We all think it is a great innovation and one that will help people training at Round 1 reach their goals.  There is a ‘BUT’ coming though.

We are a ‘CLASS’ focussed gym.  If a session is running OR one of the trainers needs the equipment for personal training, they have priority.  If that doesn’t fit into your schedule, unfortunately that is too bad – classes come first.  What this means is there may be times that you wont be able to access a rower/bike because they are all being used in Boxing, or you can’t get to the power racks because Tanks or ‘No-Rules’ is running…over the last couple of weeks we have even taken over the upstairs weight room during TANKS as we go through a pre-exhaust routine or complete a dumbbell based strength activity.

I guess from where I sit you can see all of this as an opportunity or a threat – and as all of the classes are written up you can always tell what the likelihood of your plans being interrupted in advance are.  In any event, if your session is interrupted it is simply a matter of finding something else to do…can’t do the strength plan?  Do the workout of the week.  Can’t do the cardio plan?  Do the strength plan.  None of this is ideal (and I know that) but given we design specialty classes that use dumbells, machines, lifting platforms, power racks, pull-up bars, every piece of cardio equipment and (indeed) every bit of equipment you can ever think of the gyms schedule wont always perfectly align with yours.

Be flexible.  Understand that in a training focussed environment the scheduled sessions will always take priority over people ‘doing their own session’ and don’t get too stressed out about things.

Gym Update #3 – Wrapping your Hands

I have noticed a little bit of a worrying trend in the gym lately – the number of people attending boxing sessions without wrapping their hands.  The most common problem people who box regularly tend to encounter are with their hands / elbows / shoulders.  Now, attending a Beginners class every couple of months to lock down your technique is a good way to help avoid shoulder/elbow problems…but hand problems are even easier to overcome.  WRAP YOUR HANDS.  Whilst I hope everyone buys their wraps from Round 1 (ours are nice stretchy Mexican style wraps) it doesn’t really matter which ones you are using – they all do the same job.  They lock your wrist and hand in place when you are punching and really help prevent any/all injuries caused by wrist/finger flexion.

If you are using ‘quick wraps’ (yep, I know, we sell them as well but that’s because people “want what they want – they don’t always want what is good for them!”) then that is a better option than inner gloves or nothing at all but wraps are best by far – when you put them on properly (and it only takes a couple of minutes) they really do provide a lot of support to your hands and wrist.  If you aren’t sure how to do them – ask one of the trainers (but probably not 30-seconds before a class starts).  There are a million videos on YouTube and more than one way to do your wraps…play around with it until you find a method that works for you.  The most common way – with wrist, thumb and finger locks – is shown in the video below.

How to wrap your hands:  https://www.youtube.com/watch?v=-kgVnNAHLLM

Hand wraps are $10 – or two pairs for $15.

Gym Update #4 – New Bikes are on the Way

As mentioned over the last couple of weeks, some new bikes – Assault Air Bikes – will be in the gym soon.  These will replace EIGHT (8) of the Keiser M3 Spin Bikes (we will be keeping 4 for people who want to do some spinning).  We are hoping to sell off the Keisers – if you are interested in a spin bike for home, please send me an email to info@round1fitness.com.au.  So far we have potential homes for all eight bikes but I am sure a couple of people will pull out so if you are keen please let me know.  With regards pricing, I saw a spin bike with no screen (no access to rpms, distance etc) advertised through Nordic for $1295 yesterday…admittedly that is brand new but without the monitoring gauges how would you even know how much work you have done???  The keisers will be available for a lot less than that (around $400 should be enough based on current interest) so let me know if you are interested.

Gym Update #5 – Spartan Up – New DISCOUNT OFFER

OK.  I have been banging on about this for AGES and we now have 50 people registered in our team.  Which is AWESOME.  But I think we can do better than that.  Now we have reached the magical number of 50, the Spartan Race Team have given us a 10% off code to help attract MORE registrations…if you are keen to have a go – or have registered but have a friend who is keen to be part of our team – then please send me a note (info@round1fitness.com.au) and I will send you through the discount code.

To register, 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 #6– 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

Some different sled exercises in this video (the backwards push is NOT a favourite of mine) – just a great video showing you how many ways you can use the same piece of equipment with a little bit of imagination.  Have a think about that next time you are going through your pre/post class riding/running session – don’t do the same thing.  Add some sprints, change the gear/incline, vary the speed.  Keep mixing things up for the best results.

https://www.youtube.com/watch?v=wET_JGW7G6A

Michael.

28 Days Later Challenge – The Rules January 23rd, 2015

This document details ‘The Rules’ for the February 2015 ’28-Days Later’ challenge.

Joining the Challenge

The challenge is open to any/all interested people.  It is a training + food restriction plan that runs from Sunday February 1st until Saturday February 28th.  The cost of the challenge is $28.  This includes two (2) scans on the Round 1 Fitness ‘InBody 570′ Body Scanner (usual cost per scan:  $25 members/$35 non-members).  The $28 also includes provision of the ’28-Days Later’ tracking sheet and access to the trainers for the purpose of asking challenge specific questions.  It does not include access to the gym to complete the prescribed classes/training sessions – it is assumed that participants will be either members (full gym/class access is provided as part of all memberships) or paying casual rates for each session that they attend.

All participants must sign-up to the 28-days later challenge via the Round 1 portal:  https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1225885

Body Scans

Initial InBody 570 Body Scans will be done from 7am-12pm on Sunday, February 1st.  Final Body Scans will be done on Sunday March 1st (again, from 7am until 12pm).  Please remember that you must not have exercised before your Body Scan.

If you need to arrange a scan at a different time/date then this must be done BEFORE the scheduled scan ‘window’.

Diet Rules

The following table details the DIET RULES for the ’28-Days Later’ challenge.

Rule Details
No Sugar This means no sweeteners of ANY kind – natural or artificial. It means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your food lables, because companies sneak sugar into products in ways you might not recognize.  You may EAT fruit but you cannot use fruit juice/cook with fruit as it is then acting as a sweetener.
No Bread No Bread.  No crackers, mountain bread, Turkish Bread, Foccacia’s, wraps, cracker bread, cracker biscuits…you get the idea.  No bread or bread substitutes at all.
No Alcohol No alcohol.  NONE.  Not even for cooking.

Training Rules

The following table details the Training Rules for the ’28-Days Later’ challenge.

Rule Details
Classes at Round 1 Fitness You must complete THREE (3) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (Boxing, B+ Boxing, Body Work, Beginners or TANKS) to make up your classes.  At the conclusion of each session, the trainer who conducted the class needs to sign your Challenge Tracking Sheet.
Challenges Each WEEK (weeks start on SUNDAY for the purposes of the challenge) you will be required to complete THREE (3) ‘Challenges’.  These are in addition to your classes.  Each challenge will take NO MORE THAN 10-Minutes to complete.  The challenges can be done either before or after a class OR on a separate day – that is totally up to you.  You are not required to have a trainer ‘sign-off’ your challenges – you do need to record the time taken to complete the challenge/day completed as appropriate.The challenges will be announced via our FACEBOOK site first thing SUNDAY MORNING each week.

Questions

Any questions can be asked via email to info@round1fitness.com.au.

Train so you can live life, 28-days Later, Australia Day Party January 18th, 2015

Hi and welcome to another week,

I am writing this from a ‘kids’ resort hotel up on the Gold Coast.  Downstairs is a mini-water park, a laser tag centre, upstairs there is an ice-skating rink…if only we had spent more than 2-seconds at the hotel for the kids to enjoy it!  It was pretty early on Sunday morning when I started writing (everyone else is still asleep) and as I am finishing off now the rest of the crew are crashed out after a second day of ‘theme parking’.  Before I start my holiday ramblings – a couple of gym notes!  I didn’t fly out until late on Thursday so I did manage to get a few sessions done before I went – it was a tough week.  I enjoyed the partners session (hadn’t done one for a couple of weeks) on Tuesday as well as the 9-minute rounds class on Monday.  It was also the first week of our new ‘set’ of Body Work classes and a few people noted ‘concerns’ about class ‘A’.  Long story short, I have re-trialled the ‘every minute on the minute’ sets and what I found was that leaving the session ‘as is’ gives approximately 10-15 seconds break each set, whereas if I change the exercises from ‘each side’ to left/right the break increases to approximately 20 seconds (these are averages – the deadlifts are slower to complete than the squats or presses).  As such, we will modify the session to ‘Left/Right’ to make things more achievable for everyone participating.

On to my holiday ‘story’, and yesterday (Saturday) was a big day for us at DreamWorld – it was a super fun day.  I am not much of a ‘rides’ person (they terrify me) but I had promised I would go on every single one over here and am both pleased and regretful to say that I kept my promise.  Some were a lot of fun, but a couple of them (the Giant Drop and the BuzzSaw) were simply horrific.  The supposedly scariest one of all – The Tower of Terror – was actually a good fun ride…the Giant Drop though – whoever invented that thing has issues!

We arrived at Dream World as it opened on a really (really, really) hot and humid day.  The temperatures were up over 37degrees and the typical Queensland humidity was in full swing – it was pretty uncomfortable.  This was probably good in a lot of ways – there was not much queuing for any of the rides and consequently we rode every single ride in the park and several of them more than once.  If all of this is starting to sound like a holiday diary I promise I am getting to the point.

One of the reasons to be keeping fit and staying healthy is so that you can really enjoy your life and ‘DO’ things.  Dream World might have been ‘quiet’ but there were still a LOT of people in the park – and a lot of them were not having a great time of it.  The same picture was painted at White Water World today – people sitting in whatever bits of shade they could find looking miserable and uncomfortable their friends/kids ran around like crazy…that’s no way to spend a day.  Being fit, strong and healthy means being able to ‘go hard’ all day – and then waking up the next day and doing it all over again!  We all train at Round 1 so that we can fit into our jeans but also so that we can enjoy our lives.  When the company social committee arranges a day at Adventure World or a social cricket game, you should be looking forward to them as chances to be active and enjoy everyone’s company.  Whatever your life throws at you (Spartan Race, helping a friend move house, City to Surf, Parent-Teacher race) you should be going into it confident that not only can you take part but you can have a real go and have some fun whilst it is happening.

The old ‘Life. Be In It’ ads were on to something.  But in order to ‘Be In It’ you really do need to be looking after yourself – you can only participate to the full in all the opportunities that will be offered to you if you are healthy/in-shape.  Train a few times each week.  Do some regular walking/stretching to recover.  Eat WELL.

See you in the gym.

Michael.

Gym Update #1  – 28-Days Later Challenge

As per my mid-week email, our latest challenge (28-Days Later) will be kicking off on Feb 1st.  Thanks to everyone who has already expressed an interest – I am putting all of your names into an email group and will be sending out some more info towards the end of this week…

That said, there wont be ‘much’ more info to send.  The rule for this challenge are so simple you wont need to be too clever to stay involved!  The rules can be split into two – training rules and diet rules.

Training rules:  Three sessions per week PLUS three ‘challenges’ per week.  I promise that none of the ‘challenges’ will take much more than 10-minutes and you can finish them before/after a class.

Diet rules:  Three simple rules and the rest of it is up to you. No Sugar, No Bread, No Alcohol.  None, none and none.  No sugar means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.  I don’t understand when people ask me ‘what about fruit’ because fruit doesn’t have any added sugar.  So you can eat fruit.  If you are cooking/making raw treats and using fruit as a sweetener though, I think you know that is quite clearly breaking the rules.  Read your labels, because companies sneak sugar into products in ways you might not recognize.  No Bread means no bread or bread substitutes – mountain bread, cracker bread, Turkish bread, cracker biscuits etc etc etc.  If it walks like a duck and talks like a duck then it is probably a duck.  No alcohol means NONE – not even for cooking, not even if it’s your birthday.

Each participant will have a tracking sheet to fill-out.  Classes (as usual) must be signed, diet rules and extras will be ticked off by each of you as you go…the idea is to find out how much of a difference you can make in one short month if you really focus and follow the rules.

The 28-days later challenge will cost $28 and this will entitle you to a before/after Body Scan on the InBody 570 (usually $25 each time for members).  If you fail to comply on more than three of the rules though you will not be entitled to the second scan – sorry everyone but fair is fair…the second scan is not an entitlement or a ‘throw-in’ – it is something you receive for FINISHING and it is done at the end of the challenge to check your progress – not on a day later in the year that suits you.  Sorry if this seems overly harsh but we are still doing scans relating to the last life plan (finished November 30th last year) and it is impossible to track who is ‘owed’ what.

Gym Update #2  – Australia Day Party @ C.Y. O’Connor Beach

In a couple of weeks Australia Day will be upon us and we would love it if everyone could join us for a bit of a get together / celebration down at C.Y. O’Connor beach.  Our plan is to run a bit of a workout down there from 09:30am until 10:30am, then follow that up with a bit of a celebration from 11am.

It will be pretty casual – if you want to eat, bring down some steak/sausages.  If you want a beer, bring down some of them.  If you want to play cricket, bring down a bat and ball.  There is a grassed area down there, a couple of bbq’s and lot’s of white sand/blue ocean.  Bring your sunscreen, bring your kids – whether you want to stay for the day or just stop in for a hello and a quick swim would be fine with all of us…but as usual with these kind of things, the more the merrier!

To answer the next question, Australia Day is a Monday this year and the gym will still be open until 12:30pm even with the beach-based training session happening at 9:30am and the Australia Day celebration starting at 11am.

Gym Update #3 – New Bikes are on the Way

As mentioned over the last couple of weeks, some new bikes – Assault Air Bikes – will be in the gym soon.  These will replace EIGHT (8) of the Keiser M3 Spin Bikes (we will be keeping 4 for people who want to do some spinning).  We are hoping to sell off the Keisers – if you are interested in a spin bike for home, please send me an email to info@round1fitness.com.au.

Gym Update #4 – Spartan Up – New DISCOUNT OFFER

OK.  I have been banging on about this for AGES and we now have 50 people registered in our team.  Which is AWESOME.  But I think we can do better than that.  Now we have reached the magical number of 50, the Spartan Race Team have given us a 10% off code to help attract MORE registrations…if you are keen to have a go – or have registered but have a friend who is keen to be part of our team – then please send me a note (info@round1fitness.com.au) and I will send you through the discount code.

To register, 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

Great ‘how to throw a jab’ video this week.  Nothing new to our Beginners participants, but still a really useful tutorial.  Even if you have been coming to Round 1 for years you would benefit from a skills refresher at Beginners every couple of months or so!

https://www.youtube.com/watch?v=1X4PM0SXtaI

Michael.

Training can be tough – Embrace it, be consistent! January 11th, 2015

Hi and welcome to another week,

Well done to everyone who got a few sessions done last week.  It was HOT (as it often is in Perth in January) but knowing it is hot doesn’t make it any easier once you get started on your session.  I was really pleased with the way everyone just put their head down and worked hard even though conditions felt a little oppressive.  From a gym perspective, we are moving ever closer to the ‘end’ of the refurb project.  With the extra racks and wall-ball targets installed last week all that is really pending is the arrival of the new bikes.  We now have a quite amazing array of equipment to use – there really aren’t too many things we can’t throw at you guys these days – and it provides us with the ability to ensure that not only are we covering the basics in our strength program but we can also perform a heap of supplemental stuff to ‘help’ with the basics.  In a ‘standard’ week – no matter what else is going on in the sessions you have done – you should be doing some pull-ups or fence pulls, some bridging and core stability, some pushups, either pushing a sled or doing some bear-crawls, swinging a kettlebell, doing some squats AND some lunges (and hopefully some plyometric versions of them) as well as some pressing (overhead and horizontal) with a barbell or kettlebell.   And some short duration, high intensity cardio on the bike, the rower or even a run.

This week – like every week in many ways – I ended up talking to one of our newer members (6-months or so I guess) who has been making an effort to do one Body Work class each week for the past 3 or 4 weeks.  Which I think is awesome by the way – whilst Boxing changes every day, Body Work is quite different again and presents a whole different challenge.  Anyway, back to the point, they were wanting to know when the day would come that they wouldn’t be the ‘worst’ person in their weekly Body Work class.  Funnily enough, I had never noticed that they were the ‘worst’ person (everyone seemed to be having difficulty with one element of the session or another), but perception is reality and the answer is really, really simple.  If they keep attending the session consistently, they will keep improving and will no longer be ‘the worst’.

If you don’t want your dentist to start drilling into your teeth at your 6-monthly appointment, you need to clean them every day (twice a day).  If you want to become fitter and stronger then you need to be consistent in your efforts to get to the gym.  Further, if you are struggling with specific elements of your training, you need to consistently work to improve them.  There is no point in ‘wishing’ that you were better at the bike – spend 5-minutes riding HARD at the end of every class you do and you will quickly find that those efforts lead to a reward – you will become faster and stronger on the bikes.  Going back to my list of ‘every week’ exercises a couple of paragraphs back, they are all great (and SAFE) exercises to do outside of session times…don’t hang around waiting for the class to start – get started and moving and do something that you are trying to get BETTER at.

The gym should be a place that makes you feel better about yourself.  Training is hard – particularly when you compare it to the alternatives that are generally (for most people) either sleeping in (morning sessions) or sitting on the couch (evening sessions).  Training makes all of us uncomfortable and makes all of us wish (at times) for an easier way out.  As I said the other day, the reason I need to be ‘coached’ is because without a coach there is no way I would do 1km rowing intervals even though I know they are good for me and my body reacts well to that type of training – without a coach I would just do what is easy but where would the improvement be in that?  If you are consistent in your efforts to get to the gym and are positive in both your thoughts (‘Cool – I haven’t done that before’ rather than ‘I wont be able to do that!) AND your approach then everything will turn out in the end.

Back to the ‘when wont I be the worst’ question – well, if you are thinking that everyone else in the class is doing it better than you, just look a little closer.  Everyone is having a tough time of it and everyone is hoping that the end bell rings just a little sooner than it will.  And those people who get back inside from their bin run before you do?  Well, they are inside doing burpees and pushups and wishing that they were slower at getting back inside to start the circuit.

See you in the gym.

Michael.

Gym Update #1  – Australia Day Party @ C.Y. O’Connor Beach

In a couple of weeks Australia Day will be upon us and we would love it if everyone could join us for a bit of a get together / celebration down at C.Y. O’Connor beach.  Our plan is to run a bit of a workout down there from 09:30am until 10:30am, then follow that up with a bit of a celebration from 11am.

It will be pretty casual – if you want to eat, bring down some steak/sausages.  If you want a beer, bring down some of them.  If you want to play cricket, bring down a bat and ball.  There is a grassed area down there, a couple of bbq’s and lot’s of white sand/blue ocean.  Bring your sunscreen, bring your kids – whether you want to stay for the day or just stop in for a hello and a quick swim would be fine with all of us…but as usual with these kind of things, the more the merrier!

To answer the next question, Australia Day is a Monday this year and the gym will still be open until 12:30pm even with the beach-based training session happening at 9:30am and the Australia Day celebration starting at 11am.

Gym Update #2  - New ‘Workout of the Week’ Boards are GO!

Great response to our new workout boards in week#1.  I know they worked really well for me – I finished the cardio challenge (8 minute bike test) after a class one day, did the full body workout, the ‘squat’ day out of the strength workouts and finished the most revolting WOD ever in a tick over 49 minutes.  Will be as successful in doing everything every week?  I doubt it – but it is good to have some clear ‘what to do’ direction for those times when I have some spare time in the gym but there is no class running.

I think it is a great initiative and I would encourage everyone to have a go!

Gym Update #3 – New Gear is HERE!

As promised last week, three (3) new racks were installed in the gym last week AND a series of 10-foot wall-ball targets have been put up.  We now have a heap of spots for pull-ups, fence pulls etc and – remember – each of these racks is a lifting station that is going to give us a LOT of flexibility in our programming moving forward.  It is great for our specialty classes but also for our boxing sessions – I can see torsonators installed in every station to add more variety to our sessions in 2015…

Remember as well, we have some amazing new air bikes on the way so if anyone is interested in buying one of the existing Keiser M3 spin bikes from us, ping me at mpratt@round1fitness.com.au.

Gym Update #4 – Our YouTube Channel

Over the past 6-months or so (maybe a bit longer) we have been uploading videos to YouTube (another one went up on Saturday the 10th Jan!).  Some are of our classes, some are ‘How To’ videos – they all have a consistent look and feel and whilst I am never going to be a great presenter (or great user of iMovie!) there is some pretty good stuff there and some really helpful information.

Why am I telling you this – because I want you to subscribe to our channel and, when you find something useful that we publish, I want you to share it with the world!  Selfishly I want the time spent making the videos to feel worthwhile, and this can only happen when the videos we publish are actually VIEWED by people…so click on this link, hit subscribe, and share, share, share.  (Or – if you hate them, tell me that you hate them so I can do a better job!).

Gym Update #5 – 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 #6– 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 one is being being a little indulgent – our latest Round 1 video:  https://www.youtube.com/watch?v=y0TrQwvjnzg

Second one is about Dry Needling.  I have been having discussions with a few people about this lately and – rather than speak to me about it, if you are uncertain about ANY proposed treatment I really do recommend you discuss it with the medico (who is DOING the treatment!!!) before you get started.  This video from Gray Cook gives you some pretty solid background on dry needling for anyone interested:  https://www.youtube.com/watch?v=9HGOtLp-g9g

Michael.

Positive Self-Talk, Australia Day Celebration, Weekly Plans, New Gear on the way January 4th, 2015

Hi and welcome to another week,

It’s great to be back writing after a week (well – a couple of weeks really) away from the keyboard.  I have been really happy with the way the classes have been going over the Christmas / New Year period – well, apart from the part where the new turf has made the sled really, really, really hard to push.  To everyone who has attended a class at a different time-slot to their ‘usual’ time and found it harder/easier than normal – or found that the trainers are a little more focussed on the ‘rules’ at some times than others, remember, these things have evolved over time.  The smaller classes at 7am and lunch-time have long been the times when our clients are pushed a little bit harder, asked to do a few more ‘extras’ than the busier times at 6am or in the evenings.  Consequently, the regulars at those classes are at the gym looking for that extra push – that is why they choose to come at those time-slots.  If you have walked into something you weren’t quite prepared for – remember that not every session is the same and that in the ‘quieter’ times we oftentimes do a little more than just run through the daily class plan.  And remember, a couple of burpees or a sled run is not a personal attack – it is just a chance to do a little more today – and it is what the ‘regulars’ at the timeslot you are in are both expecting and WANTING.

It is that ‘resolution’ time of year and I thought I would weigh in with my own perspective on all of that.  Last year I spoke about making sure that you are RESOLUTE when it came to your resolutions – that you were strong in following through on what you said you would do.  This year I want to talk about something else – the way that so many people compromise their own goals with their ‘self talk’ – remember that it is “What I say to myself when I am by myself that matters the most”.

For example, when you say to yourself “I just don’t have time to get to the gym today” – you are really setting yourself up with an excuse to miss a session on any day.  While there are no doubts some days are busier than others, I think it is also true that every day is busy.  Rather than saying “I just don’t have time” try telling yourself something like “I feel better after I train – maybe I can duck out for a walk at lunch-time – that will give me a heap of energy for the afternoon and maybe I could still get to the 7pm session”.  In this way, you are attaching your training sessions to a POSITIVE emotion and at the same time coming up with a fall-back plan that has the potential to become a positive habit in your life (going for a walk at lunch time!).

Now – you might not come up with the example I have given you straight away.  But if you are able to note the negative impact of what you are saying then you have a chance to change gears, reset your self-talk and move ahead.  The important thing is to understand when you have negative voices spinning through your head (and we all do) that it doesn’t have to be that way – you can take a moment and come up with a positive plan of action.

So keeping that line of thinking going – replace a negative thought with a POSITIVE emotion that has potential to reinforce a positive, long-term habit – how could you apply that process to other parts of your day?  If your favourite meal is Pizza  – and you are looking forward to eating some on Saturday night…well, that’s great.  But rather than telling yourself that “Pizza is my favourite food”, maybe it is time to tell yourself that “Pizza is my favourite CHEAT MEAL – but I only eat Pizza that I make myself”.  This way, you are reinforcing your ‘healthy eating’ ideal (Pizza is cheating implies that at other times there is NO cheating!) and you are taking control of ingredients and portions by cooking it yourself.   Or how about “I have so much more energy for the day when I eat a good breakfast” rather than “I am too tired to get my breakfast ready tonight” when it is 10pm at night and all you want to do is crash on the couch/go to bed and you know that if you don’t chop your bacon/mushrooms/capsicum whatever then that morning omelette will just be ‘too hard’ to get ready ‘from scratch’ in the morning.  Or back in my IT days when I would start to get concerned about ‘missing an important email’ and had to say to myself “I get so much more work done when I am not getting distracted – just check your email in the morning and again straight after lunch”.

It is the things that you say to yourself when you are by yourself that have the biggest impact on your actions.  Make sure that those words are filled with POSITIVE emotions.  Make sure that those words are helping you create/reinforce those habits that you are working towards – not making it easier to ‘back-out’ of them both today and in the future.

See you in the gym.

Michael.

p.s.  I am ready to add some new profiles to the ‘Member Profiles’ section of our website.  If you have a story to tell – and I know that everyone does – I would love for you to tell it on our website.  Our member profiles are BY FAR the most read pages on our website and really help to paint a picture of the gym community that is Round 1.  Please email me at mpratt@round1fitness.com.au if you would like to contribute.

Gym Update #1  – Australia Day Party @ C.Y. O’Connor Beach

In a couple of weeks Australia Day will be upon us and we would love it if everyone could join us for a bit of a get together / celebration down at C.Y. O’Connor beach.  Our plan is to run a bit of a workout down there from 09:30am until 10:30am, then follow that up with a bit of a celebration from 11am.

It will be pretty casual – if you want to eat, bring down some steak/sausages.  If you want a beer, bring down some of them.  If you want to play cricket, bring down a bat and ball.  There is a grassed area down there, a couple of bbq’s and lot’s of white sand/blue ocean.  Bring your sunscreen, bring your kids – whether you want to stay for the day or just stop in for a hello and a quick swim would be fine with all of us…but as usual with these kind of things, the more the merrier!

To answer the next question, Australia Day is a Monday this year and the gym will still be open until 12:30pm even with the beach-based training session happening at 9:30am and the Australia Day celebration starting at 11am.

Gym Update #2  - New ‘Workout of the Week’ Boards are GO!

At the end of the Muscle Plan – and at the end of the Life Plan – and at the end of the ’12-days of Christmas’ Challenge, I have had a series of people ask me a simple question:  ‘All of the extras you have been setting out for us – I love them.  Now the plan/challenge is over, what extras should I be doing?’.  Well to this point I have been handing out weights programs, cardio plans, suggesting strength programs (Crossfit Football, StrongLifts 5×5, 5-3-1 etc) depending on the person but NOW I have a new plan.  A better plan.  In the gym there are FOUR (4) brand-new whiteboards.  On one (upstairs) is a full-body weights program for people who are looking for a once-per week, full-body program to help with general strength development…if you were to say your goal is ‘toning’ (and I hate that word) then you might do this once a week alongside your boxing sessions.  On another whiteboard (behind the treadmills) is the cardio plan of the week – this is for people who want to do some extra cardio and are looking for some direction beyond ‘run on the treadmill for 20 minutes’.  On another is a strength plan (behind the power racks) which is for people looking to become stronger and have the time/commitment to dedicate two (2) sessions each week to their lifting (the format here will be familiar to muscle plan people) – and last but not least, next to the list of standard WOD’s (behind the rigs) is the WOD of the Week – a weekly MetCon to really challenge people who are looking to take their general physical prep to another level…if you are doing TANKS and Body Work regularly, this will be a good supplement to your training.

We have spent a lot of time programing the sessions (on a 13-week and I hope you find them all really valuable…never again should there be someone in the gym who “isn’t sure what to do”!

Gym Update #3 – Our YouTube Channel

Over the past 6-months or so (maybe a bit longer) we have been uploading videos to YouTube.  Some are of our classes, some are ‘How To’ videos – they all have a consistent look and feel and whilst I am never going to be a great presenter (or great user of iMovie!) there is some pretty good stuff there and some really helpful information.

Why am I telling you this – because I want you to subscribe to our channel and, when you find something useful that we publish, I want you to share it with the world!  Selfishly I want the time spent making the videos to feel worthwhile, and this can only happen when the videos we publish are actually VIEWED by people…so click on this link, hit subscribe, and share, share, share.  (Or – if you hate them, tell me that you hate them so I can do a better job!).

Gym Update #4 – New Gear is on the way (yep, again!)

The gym refurb is STILL NOT OVER.  The next phase will be happening this coming week – a series of wall-ball ‘targets’ will be installed on each of the rigs over on the rubber floor.  In addition to that, three (3) new cells will be installed (well, actually, two (2) cells and one (1) bridge but why quibble?) on the wall directly in front of the mirrors.  The idea here is to just give us a little more flexibility/expansion room for pull-ups, fence-pulls etc during busy sessions.  The six cells at the moment are amazing but we are still sending people over to the boxing frames for extra rings on a regular basis.

In addition to that, we have ordered a heap of new replacement bikes that will be here around the end of Feb/March.  When that time comes, we will be looking to sell off a number of our existing Keiser M3 Spin Bikes.  Reconditioned, these usually sell for around $1000 (look here if you don’t believe me – http://www.graysfitness.com.au/cardio/exercise-bikes-and-spin-cycles.php) and we will be offering them to our members first.  If you are keen on spin bike for home, send me a note and let me know – be aware though, they wont be available until the new gear is available.

Gym Update #5 – 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 #6– 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

I have been reading a heap of older content on Breaking Muscle lately – here is something I found pretty useful:  The three pillars of fat loss – http://breakingmuscle.com/strength-conditioning/the-3-pillars-of-fat-loss

Michael.