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.
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:
Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category. The team password is ‘speedball’.
Email email@example.com 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: