You WILL be OK! October Challenge, Boxing Motivation September 26th, 2016

Hi and welcome to another week,

Thanks to everyone who supported us by getting along to the gym last week – especially everyone who got along on the public holiday today.  To have more than 130 people in doing classes this morning really makes getting up and into work feel worthwhile.  The sessions have been pretty tough as well and just so pleased to see how much effort everyone has been putting in.

Before I go any further with the blog this week, just a couple of announcements.

Firstly, our plans to host an AFL Grand Final bbq at the gym have been abandoned.  It falls into one of the ‘seemed like a good idea’ categories I guess, but when we ask for numbers in order to cater for the event and don’t get a single reply, I guess that means we just misread the day and that everyone has their own plans and events already organised.

Secondly, we are trying something a bit ‘different’ with our classes this week.  Each day, the punching combinations on each of the bag stations will be the ‘same’ – so what you do on the heavy bag Monday will be what you do on the heavy bag on Tuesday.  We are really hoping to encourage a focus on punching technique with this small change in focus for the week…check this video (or come along to one of our Beginners sessions! J ) if you ever want to really get some help with your technique:  https://www.youtube.com/watch?v=DmXyuo6fhGw

OK.  Onto the blog.  We have the challenge coming up next week and I am getting the usual barrage of questions – which is all good.  But before I start to answer them (and I will answer a few here) can I just say one simple thing:  ‘You are going to be OK’ – or rather ‘If you commit to the challenge, you are going to be OK’.  I understand that taking the plunge into what is a little bit of the unknown might be a bit freaky, but you will be alright.  You might find some of the food stuff tough – you might need to give up a couple of your ‘favorite’ foods because they have sugar or sweeteners in them (the usual suspects in this category are yoghurts, breakfast cereal, processed meats including bacon and sausages, pre-packaged sauces like pasta sauce and taco seasoning) but you will be alright.  You might even learn a few things about what foods are helping you get closer to your training/body/health goals and which ones aren’t.

When it comes to completing the training associated with the challenge – you are going to be OK.  I know it is a bit scary and you are probably hearing stories from others in the gym who have done challenges in the past and are saying how ‘tough’ they are to get through.  Well, yep – sure.  Some challenges have been incredibly tough (and some not so bad) and whilst this one tends to the ‘not so bad’ side of things – the challenges incorporating food are usually a bit ‘lighter’ on the training expectations! – I think everyone telling you how ‘HARD’ the challenges are got to the end and everything was OK.  They probably learned – just like you will – that doing an extra 10-15minutes focussed training either BEFORE or AFTER a Boxing Class is a great way to get yourself a little bit closer to your fitness goals…if you can imagine the impact of keeping your heart-rate up, pushing through for an extra 10-minutes or so every time that you come to the gym?  I am sure all of you regularly see each of the trainers in the gym lifting, doing extra cardio…well, they all look to be in pretty great shape if you ask me and it is the little extras that they do that make ALL of the difference.

You are going to be OK.  If you commit to the challenge you are also committing to giving up alcohol for 4-weeks.  Well – you will get two cheat days throughout when you will be able to indulge, but in ‘real’ terms you are giving up alcohol for 4-weeks and you will be OK.  I know this is a hard concept for so many people to wrap their heads around because it seems every social engagement these days revolves around drinking – but if you have a few nights out and can only drink soda water with a bit of lemon (or lime!) you will be alright.  Not only that, you might find it a little easier to jump out of bed and get into the gym the next morning after a night on the sodas than you might after a night on the beers/wines.  And you will be OK!  And remember, you do get those two cheat nights during the month, so if the occasion REALLY is a special one (for example, I have a wedding anniversary during the month) then you are allowed a drink or two…but be careful on those cheat days not to have enough calories (alcohol, food and whatever else!) to compromise a couple of weeks of clean eating (and yes, it IS possible!).

You will be OK.  The challenge is called a ‘CHALLENGE’ because it is a bit ‘harder’ than normal – but in real terms, the only thing that is ‘HARD’ is that you are making a commitment to get to the gym and watch your diet for FOUR weeks…the rest of the time, I am pretty sure everyone has ‘conversations’ with themselves about refocussing on their diet and training and ‘getting to the gym’ and ‘laying off the beers’ but with the challenges you are signing up to REALLY DO IT.  And if you do – you will be OK.

That’s it.  See you all in the gym.

Michael.

Gym Update #1 – October ‘Hit IT’ Challenge

The October 2016 challenge starts Monday week – you can sign up to do the challenge here:

https://tms.ezfacility.com/OnlineRegistrations/Register.aspx?CompanyID=1214&GroupID=1660561

With the sign-up, there are four (4) options:

- Members who want to do the challenge:  $15

-       Members who want to do the challenge and get a t-shirt:  $35

-       Members who want to do the challenge and get a t-shirt and do 2x Body Scans:  $55

-       NON-Members who want to do the challenge:  $99

I have added in the ‘non-members’ option because we regularly get asked by people about their friends joining if for the challenge but without a membership it quickly becomes a bit of a question of economics – at $18 per casual class completing the challenge for a non-member is a big ask.  But if you could access all the classes you need for $99, well, hopefully that is something that might make it possible for your best buddy who isn’t ‘sure’ about wanting to join the gym long-term but DOES want to have a go at the challenge to get involved.

Good luck everyone – I have done my registration and am keen to get started!

Gym Update #2 – Food Matters is ‘NEARLY’ Ready.

We have more than 50-people on a waiting list for ‘Food Matters’ – our program that is about helping teach you to make better food choices to fuel your body for your lifestyle – not about a ‘one size fits all’ eating plan.

If you have registered interest, please understand that we WILL be firming up start dates (or proposed start dates) for everyone who has registered within the next week-ten days.  The reason this is taking so long is that it is complicated – as noted previously, Food Matters is not one-size fits all and it is NOT a quick fix.  Each person who starts the program will complete 4x 1-on-1 consultations over a 2-month period.  There will be a one-hour kick-off session then 30-minute follow-up meetings every 2-weeks thereafter….we can only really cope with around 10x people at a time (which is one of the things we have been working out as part of the pilot).  So please be patient with us – this is a big initiative and what in principle seems ‘simple’ is not necessarily simple to implement…

Why is it called ‘Food Matters’?  Well, I guess as a gym we are just struggling with so many people working so hard on their training, yet only making ‘real’ progress towards their body goals when they really ‘knuckle down’ and limit themselves whilst participating in a challenge.  There has to be (and there is!) a better way.  The ‘Food Matters’ plan is about education – teaching you how to make consistently good choices no matter what time of day, what social events are on and how much training you have been able to squeeze in.  The name of the program – ‘Food Matters’ – really says it all to us.  It isn’t that you can just throw your training in the bin and worry ‘just’ about what goes in your mouth…that isn’t it.  But the food choices you make are equally important and sometimes it might be a small change that makes a big difference.

The program itself will consist of 4x 1-on-1 consultations over a 2-month period.  There will be a one-hour kick-off session then 30-minute follow-up meetings every 2-weeks thereafter.  The cost of all these sessions – and the before and after body scans AND the program hand-book – is all included in the program price of $200 (do the sums…this is a pretty good value package!).

If you haven’t done so already, please register your interest in the program via email to info@round1fitness.com.au.

Gym Update #3 – New Website coming soon

Just a quick note that the new Round 1 Fitness website is getting ‘close’ to being ready to go live.  The biggest change is in look and feel I guess – most of the content we ‘want/need’ is already there – but in terms of modernising the site, make it more easily viewable from iPads and mobile devices…well, the current format leaves a lot to be desired!

Hopefully more info in the next couple of weeks but it is getting to the ‘Get Excited’ stage!

Gym Update #4 – Product of the WEEK

Our POW this week is Gymnastic Grips.  Did you know we had our own amazing Round 1 designed Gymnastic Grips?  These are super if you are doing high volume bar work, kettlebell work or pull-ups – they protect your palms from blisters and help prevent callouses.  They are awesome!  Just $20 from the gym.

Link of the week

Since our focus in the classes this week is back on the boxing and getting more out of the ‘boxing’/’bag work’ portion of every class, here is an awesome boxing video that came out a few months back:

https://www.youtube.com/watch?v=JzTn5dN7p84

Injury = Imagination, Food Matters, AFL Grand Final BBq September 11th, 2016

Hi and welcome to another week,

Cheers to everyone who got along to the gym last week.  The weather was fine (at last) and it seems we had a few ‘absent friends’ return for the first time in a little while (and for some people, the first time in a little more than a little while!).  Regardless of whether it is your first session, you are back after a break or have barely missed a day in months, we really do appreciate you getting along to the gym and look forward to working with you again in the week ahead.

I really enjoyed my sessions throughout last week – I think I managed 4x Boxing classes and 2x Body Work classes (more about both of them in a minute) and also managed to get myself under the bar to do some weights for 3x 30-odd minute blocks…all in all, a good weeks training for me…Highlight for me was definitely the Friday session with that big calorie challenge on the bike…I really had to set myself to make it on the second lap and I find those sorts of things really drive me to push just a little bit harder right throughout the class.  I would love to hear about how your training week looks – anytime you want to give me some feedback about your training, your progress, your struggles just type ‘info@round1fitness.com.au’ in the address bar of your email client and type away!

I said ‘more about that in a moment’ with regards to my training because – as I mentioned last week – I am struggling with a shoulder ‘problem’ of sorts at the moment and the boxing classes in particular are causing me some aggravation.  I am finding that pushing is ‘not too bad’ – so push-ups, bench press etc are relatively OK on the pain scale.  Pulling motions on the other hand – pull-ups, rows, fence-pulls…well, those cause some spiking pains through my joint which are ‘not fun’.  So I have been dodging them.  As for punching, well – it doesn’t hurt when I am doing it but it certainly ‘leaves a mark’ and I find myself having difficulty sleeping because of my aching shoulder after doing a boxing class.  So – here is where the ‘But you just said you did 4x boxing classes’ comment needs a bit more explanation.

My shoulder hurts so I have been doing boxing classes without boxing.  Instead of punching, I skip.  Hard punches and ‘knock outs’ are double skips (or ‘double unders’), combinations and ‘fast’ punches are ‘knees up’ running style skipping.  I am able to complete the session as planned, my cardio is up through the roof and whilst I would much PREFER to be able to fully participate in the session with all my lunch-time training buddies, doing a modified session is one heck of a lot better than doing no session at all.

Sometimes you just have to use a bit of imagination to get through.  My reconstructed knee can ‘blow up’ on random days – for no reason whatsoever.  On those days, I still do a class – but am careful to do lower body movements like squat and lunches ‘carefully’…or, depending on how sore it is, replace them with upper body movements such as pushups, dips, kettlebell presses, dumbbell flyes…the options are almost unlimited.  You don’t have to miss out because you have a sore spot – you DO have to have a commitment to your training and a willingness to get outside of your comfort zone and use some imagination to get through each session.

That’s it for this week.  I look forward to seeing everyone in the gym during the week…and to everyone who lived through the ‘West Coast Eagles Supporters’ “EXTRA” training last Thursday, I hope you all took it in the good humour that it was intended…and remember, now that you guys are ‘OUT’ there is heaps of room on the Red, White and Blue bandwagon for the rest of the finals series

See you all in the gym,

Michael.

p.s.  The AFL Grand Final bbq at the gym is drawing ever closer…if you are keen on coming along I will be putting a registration form in the reception area for you to record your name…this isn’t a commitment to attend, but it WILL help us know exactly how much food to buy so please help us out by letting us know if you are interested in coming along.

Gym Update #1 – October ‘Hit IT’ Challenge

The next challenge – the October ‘HIT IT’ Challenge – is getting ever closer.  This challenge will involve a set number of classes AND set extras to be completed in each ‘WEEK’ of October (it all kicks off on Monday October 3rd).  It also includes escalating food challenges/restrictions – again, week by week.  As anyone who has completed 28-Days Later in the past might be able to anticipate, the old favourite ‘No Added Sweeteners of Any KIND’ is part of this challenge from the start, but a couple of the others are new to our challenges and have been inspired by the pilot participants in our new ‘Food Matters’ program.  So if you are thinking ‘Food Matters’ might be the way to a long-term ‘better food choices’ plan, then maybe (just maybe) the “Hit It” challenge will be a bit of a window into ‘Food Matters’…

I am a bit of a challenge ‘junky’ I guess and jump in on all of them, but this one does look cool – and because of the ‘escalating’ nature of it, looks more than achievable for pretty much everyone…it really does ‘start slow’ and ‘get rolling’ and for me anyway I always find that structure the most ‘fun’ challenges to do.

Can.  Not.  Wait.

Gym Update #2 – Food Matters is ‘NEARLY’ Ready.

Our latest initiative – ‘Food Matters’ – really is close to becoming a reality.  The program has been in pilot phase for several weeks now and we are already seeing some amazing results.  It is important to note that the program is about helping teach you to make better food choices to fuel your body for your lifestyle – not about a ‘one size fits all’ eating plan.

Why ‘Food Matters’?  Well, I guess as a gym we are just struggling with so many people working so hard on their training, yet only making ‘real’ progress towards their body goals when they really ‘knuckle down’ and limit themselves whilst participating in a challenge.  There has to be (and there is!) a better way.  The ‘Food Matters’ plan is about education – teaching you how to make consistently good choices no matter what time of day, what social events are on and how much training you have been able to squeeze in.  The name of the program – ‘Food Matters’ – really says it all to us.  It isn’t that you can just throw your training in the bin and worry ‘just’ about what goes in your mouth…that isn’t it.  But the food choices you make are equally important and sometimes it might be a small change that makes a big difference.

The program itself will consist of 4x 1-on-1 consultations over a 2-month period.  There will be a one-hour kick-off session then 30-minute follow-up meetings every 2-weeks thereafter.  The cost of all these sessions – and the before and after body scans AND the program hand-book – is all included in the program price of $200 (do the sums…this is a pretty good value package!).

Please register your interest in the program via email to info@round1fitness.com.au.  Please also understand that this is a very resource intensive program and we are still in the process of working out exactly ‘how many’ participants we can cope with at any given time (we think that the number is around about 12 people!).  So whilst we are pretty excited about the program and driving it forward, it is important to let everyone know that even if you ‘sign up’ on September 30th, you might not actually be able to access your first consultation until a month or so later…

Gym Update #3 – AFL Grand Final Day @ Round 1

The AFL Grand Final is almost upon us and we are looking to have a bit of a day at the gym to watch the game.  Stay tuned for details but if you are looking for somewhere to watch the game, we have heaps of room, heaps of TV’s and there will be some sausages and burgers on the go…more info over the next couple of weeks.

Gym Update #4– New Website coming soon

Just a quick note that the new Round 1 Fitness website is getting ‘close’ to being ready to go live.  The biggest change is in look and feel I guess – most of the content we ‘want/need’ is already there – but in terms of modernising the site, make it more easily viewable from iPads and mobile devices…well, the current format leaves a lot to be desired!

Hopefully more info in the next couple of weeks but it is getting to the ‘Get Excited’ stage!

Gym Update #5 – Product of the WEEK

Our POW this week is Rock Tape – that amazingly versatile tape that is just the thing for strapping knees, shoulders, feet, elbows and whatever you might haves right before a training session.  Because RockTape is ‘stretchy’ it is less restrictive and better allows you to ‘move’ whilst still allowing you to ‘strap up’ and support your injuries.  It is also water resistant…which importantly means it is stretch resistant so that it is likely to ‘hold strong’ right throughout your session.

Rolls of RockTape are available in the gym for $20!

Link of the week

With the NFL (Grid Iron) season kicking off this weekend, here is a bit of a treat for everyone.  One of the most amazing athletes in the world – Giant’s received Odell Beckham Jr – has put out a training ‘highlights’ video.  There is some amazing footage here – both working on his physical development AND the skill minutae of the sport he plays.  Enjoy.

(It is worth watching just for the fluro orange training shorts over red leggings outfit he puts together – trust me on that!)

https://www.youtube.com/watch?v=OHNtdf0WtXk

Beginners sessions and doing things ‘RIGHT’, Food Matters, Grand Final Day September 4th, 2016

Hi and welcome to another week,

Happy Father’s Day to all the Dad’s out there.  I know it is always a great day in my house (how can it not be when everyone brings me presents) and I hope everyone else out there had a similar experience.

It was a great week in the gym last week with some pretty challenging classes.  Last Monday really taught me for once and for all that there is a MASSIVE difference between ‘normal’ pushups and ‘STRICT’ pushups.  Sets of five (5), every minute on the minute on each of the bag stations (heavy bags, light/combo bags and shields) really left a mark and I feel like I have been struggling to ‘truly’ recover ever since.  Then again, somehow I ‘ran into’ Body Work classes on both Thursday and Saturday that featured floor press and more push-ups…regardless, my chest/shoulders feel like they have been well and truly ‘cooked’ all week.

The schedule for this week looks great.  There is a great core focus with Bear Crawls back on the program, the renewed focus on ‘bag work’ warm-ups continues (is there a better way to get the session started???), our Metabolic circuit makes a return late in the week (as usual, coupled with an every minute on the minute bike challenge!) and the ‘group’ walking lunges are making their first appearance for what feels like a really (really) long time.  Further to the schedule, we have some shift changes as well – so you might see a different face running things at your ‘normal’ session…changes are good for everyone!

I have found myself taking a few more Beginners classes than usual lately – every Friday at 5pm in fact – and each week when I have done it I have found a few of our ‘gym regulars’ in the session.  Which is GOOD – we all need a back-to-basics, Beginners class every now and then to get ourselves back on track (with regards to technique).  Taking the class has taught me that I need a back-to-basics, Beginners class every now and then to keep ME on track – and the reason is simple.  In the ‘competency progression’ if I don’t get regular coaching cues then what I think has become an ‘UNCONSCIOUS COMPETENCE’ has actually become an ‘UNCONSCIOUS IN-Competence’!

What do I mean by this?  Well, because I do boxing pretty much every day, unless I am getting a regular reminder from the coaches about my poor form and lack of technique, then all the things I have forgotten about because “I know how to do THAT” become things I am doing really (really) badly.  I get LAZY.  My body finds EASIER ways to do those skills that were so hard learned – and those ‘EASIER’ ways do not reflect the right way to do them!

If you think about the basic competency pyramid that anyone involved with education or coaching would be familiar with, there are four stages that each of us go through when learning/developing a new skill.

Firstly, we are ‘Unconsciously Incompetent’.  We are doing the activity poorly, we don’t recognise what we are doing wrong and we struggle to recognise the ‘gap’ between what we are being shown/taught and what we are actually doing.  In this stage, we can be a bit resistant to learning the skill – “Can’t I just do ‘activity x’ instead” when ‘activity x’ is something we already know how to do.  I feel like this is the stage I am in with every single guitar lesson I attend!

After that, we become ‘Consciously Incompetent’.  We KNOW what we are supposed to do.  We recognise that we aren’t doing it correctly.  We are working towards getting better and ACCEPTING coaching cues that help us.  This is where we are making good progress and on our way to mastering the new skill as long as we persist.

Of course, assuming we persist with our learning we then become ‘CONSCIOUSLY COMPETENT’.  This is where we can do things ‘well’ or ‘properly’ BUT need to concentrate ‘hard’ in order to do so.  I guess you could say our neural pathways have not fully developed for this task yet, however we ‘KNOW’ what to do and as long as we give attention to the movement we can do it well.

All of the coaching texts I have ever read say that the next stage is the ‘FINAL’ stage – ‘UNCONSCIOUSLY COMPETENT’.  This is where we have repeated a skill so many times that we can now do it ‘without concentrating’ – we have done it so often that we can repeat it over and over without thinking about it – we have reached a stage of ‘MASTERY’ with regards to this skill.

The more I coach though – and this is gym coaching, footy coaching, even STAFF coaching – the more I come to believe that this supposed pyramid is actually a ‘CYCLE’ – and once you become ‘Unconsciously Competent’ in a skill, the next thing that is coming is that you will again become ‘Unconsciously Incompetent’.  You will again be ‘doing it wrong’ and it will take a coaching intervention – and one that many of us will resist – in order to get us back on track.

It is the reason that so many of us miss out on many of the benefits of the boxing elements of our training – ask yourself if you have got your stance right (left foot forward, right foot back), if your hands are up, if you are turning your hands to the target, moving your feet as you punch.  I guess as a gym it is a reason why we have rules like ‘chest must touch the ground in a pushup’ because without those sort of ‘cues’ ALL of us will soon be doing ‘half’ pushups and ‘half’ squats and whilst we will still be ‘working hard’ we certainly wont be getting any of the benefits from our work.

It is ALSO the reason why  – even if you don’t read about it in coaching manuals – elite athletes and teams spend so much of their time working on the absolute fundamental skills of their sports.  It is the reason why that when you go to an u10’s training session you will see so many of those same drills used by the elite performers…except whilst the u10’s (if my kids are any guide!) THINK that they know how to do it and therefore just go through the motions, the elite of the elite take those fundamental drills as seriously as anything that they know – they understand that doing the skills perfectly is what maintains that ‘UNCONSIOUS COMPETENCE’ that they will be depending upon so much when the pressure is on.  (If you aren’t sure what I mean, check this from Steve Nash on passing:  https://www.youtube.com/watch?v=u4nkgCi0UHU)

My advice is simple – be like those pros.  When you train, make sure you are doing everything WELL.  Don’t rush to get it done – challenge yourself to do it ‘RIGHT’.  The outcomes will astound you!

 

See you all in the gym,

Michael.

Gym Update #1 – Food Matters is ‘NEARLY’ Ready.

Our latest initiative – ‘Food Matters’ – really is close to becoming a reality.  The program has been in pilot phase for several weeks now and we are already seeing some amazing results.  It is important to note that the program is about helping teach you to make better food choices to fuel your body for your lifestyle – not about a ‘one size fits all’ eating plan.

Why ‘Food Matters’?  Well, I guess as a gym we are just struggling with so many people working so hard on their training, yet only making ‘real’ progress towards their body goals when they really ‘knuckle down’ and limit themselves whilst participating in a challenge.  There has to be (and there is!) a better way.  The ‘Food Matters’ plan is about education – teaching you how to make consistently good choices no matter what time of day, what social events are on and how much training you have been able to squeeze in.  The name of the program – ‘Food Matters’ – really says it all to us.  It isn’t that you can just throw your training in the bin and worry ‘just’ about what goes in your mouth…that isn’t it.  But the food choices you make are equally important and sometimes it might be a small change that makes a big difference.

The program itself will consist of 4x 1-on-1 consultations over a 2-month period.  There will be a one-hour kick-off session then 30-minute follow-up meetings every 2-weeks thereafter.  The cost of all these sessions – and the before and after body scans AND the program hand-book – is all included in the program price of $200 (do the sums…this is a pretty good value package!).

Please register your interest in the program via email to info@round1fitness.com.au.  Please also understand that this is a very resource intensive program and we are still in the process of working out exactly ‘how many’ participants we can cope with at any given time (we think that the number is around about 12 people!).  So whilst we are pretty excited about the program and driving it forward, it is important to let everyone know that even if you ‘sign up’ on September 30th, you might not actually be able to access your first consultation until a month or so later…

Gym Update #2 – AFL Grand Final Day @ Round 1

The AFL Grand Final is almost upon us and we are looking to have a bit of a day at the gym to watch the game.  Stay tuned for details but if you are looking for somewhere to watch the game, we have heaps of room, heaps of TV’s and there will be some sausages and burgers on the go…more info over the next couple of weeks.

Gym Update #3 – October ‘Hit IT’ Challenge

Our next challenge – the ‘Hit It’ challenge – is coming to the gym real soon.  This challenge is all about putting food challenges AND training challenges together to get everyone off and running towards summer.  I have nearly finished putting it all together and have to say it is the ‘best’ challenge we have had since this years ’28-Days Later’…it has taken some of the things we have learned through the ‘Food Matters’ pilot program and integrated them into the food challenges, it has (of course) taken what we have learned out of ‘every other’ gym challenge and incorporated THAT into creating the structure for the classes AND extras.

I am a bit of a challenge ‘junky’ I guess and jump in on all of them, but this one does look cool – and because of the ‘escalating’ nature of it, looks more than achievable for pretty much everyone…it really does ‘start slow’ and ‘get rolling’ and for me anyway I always find that structure the most ‘fun’ challenges to do.

Can.  Not.  Wait.

Gym Update #4– New Website coming soon

Just a quick note that the new Round 1 Fitness website is getting ‘close’ to being ready to go live.  The biggest change is in look and feel I guess – most of the content we ‘want/need’ is already there – but in terms of modernising the site, make it more easily viewable from iPads and mobile devices…well, the current format leaves a lot to be desired!

Hopefully more info in the next couple of weeks but it is getting to the ‘Get Excited’ stage!

Gym Update #5 – Product of the WEEK

Our POW this week is Rock Tape – that amazingly versatile tape that is just the thing for strapping knees, shoulders, feet, elbows and whatever you might haves right before a training session.  Because RockTape is ‘stretchy’ it is less restrictive and better allows you to ‘move’ whilst still allowing you to ‘strap up’ and support your injuries.  It is also water resistant…which importantly means it is stretch resistant so that it is likely to ‘hold strong’ right throughout your session.

Rolls of RockTape are available in the gym for $20!

Link of the week

So.  I am really (really) struggling with a should injury at the moment and it is related to doing kipping pull-ups.  Now, I am not going to demand that everyone stops kipping ‘immediately’ but I would like to remind everyone that when you are doing pull-ups – unless you are involved in a fitness competition or ‘race against the clock’ – is that ‘strict’ is certainly BEST for your strength development and that there IS more risk of injury when you kip.  Check out this article which I guess reflects what I always thought (and now feel even more strongly than ever!).  http://blog.trainheroic.com/why-we-dont-kip-one-gyms-perspective

“Kids these days…”, Thanks to Boris, Round 1 Boxing Gloves August 28th, 2016

Hi and welcome to another week,

Last week of the challenge last week – and for me at least that made getting my training done just a ‘little bit’ easier than it usually is.  There is just something about pushing to achieve something that really helps drive you along and gets you in the gym and training hard.  Congratulations to everyone who managed to complete the challenge – and whilst we’re at it, congrats to anyone who slogged it out in the City to Surf earlier today.  I haven’t entered the event since 2014 but was thinking this afternoon that next year might be a good year to have another go!

Funny weekend for me.  Was my team’s last game of footy yesterday which was one thing – but both of my boys finished their own footy seasons a couple of weeks back and it has been interesting to watch what is happening with them/how they are filling their time without any ‘formal’ sporting commitments to keep them on track.  What it has made me aware of more than anything is exactly how much the world has changed and how dependent we are as parents of ‘organised’ activities to keep the kids moving and how this simply wasn’t an issue confronting my parents when I was growing up.

I am pretty old and when I started school it was in the 1970’s (yep, I told you I was old) and the world was way, way different.  I could write down what feels like 10000000 differences but when I started sketching out this story the main difference was pretty simple – we didn’t have mobile phones, iPads or (in my case) computer games of any sort.  In fact in my house for a couple of years when I was in primary school (or it felt like a couple of years) we didn’t have a tv set and whilst that was a ‘little bit’ strange it really didn’t raise much of an eyebrow when my friends at school were told about it.

My kids these days have all of that stuff – and they are always on the lookout for ‘more’.  (One more thing – when I was a kid, we got presents for our birthday and for Christmas…full stop.  That seems somehow different now as well).  When the kids get up in the morning on the weekends, they USUALLY have a sportining commitment to start getting ready for.  But with all of that ‘done’ for now (at least), the pattern of behaviour seems to be turn on the tv, grab their iPAD or a game console and seemingly ‘settle in’ for the day.  I would like to say that as kids my friends and I were ‘different’ but that isn’t it – given the opportunity we probably would have done the same thing.  But we grew up in a time when Sunday morning television (remember, there was only channel 2, 7 and 9 not the 2000 channels that seem to get piped into my house today) pretty much consisted of religious programming and lawn bowls – neither of which were particularly inspiring to the 10-year old version of me (or my friends).  So we simply HAD to find something to do with ourselves.  So we became pretty good at figuring out stuff to do with ourselves.  And our parents?  Well, they were pretty happy to let us get on our bikes and go wherever we pleased, doing whatever we pleased, safe in the knowledge that eventually we would become hungry and return home.  We didn’t get into ‘too much’ trouble most of the time…and those times we did, well, trouble with a capital ‘T’ was waiting for us when we did finally get home!

I grew up in Kardinya and I honestly think I could still draw a map of all the streets (with street names) around the house where I grew up – including footpaths if needed – so often did I walk/ride/skateboard around them as a kid.  And that was 30-something years ago.  I am equally certain I couldn’t create a similar map around the house where I live today – and we have been living in the same house since 1999!  Further, I would be very surprised if my kids could draw such a map.  This isn’t to be critical of them – it is just making the point that things have changed a lot in the past three (3) decades or so and we need to make sure we are aware of what is going on and making sure that our kids are getting all of the exercising – and particularly ‘free play’ that they need.

Now I do hear quite a bit that it is not that the world has changed – it isn’t that the world has changed – it is that somehow ‘kids’ are just ‘different’ these days.  And to this I would offer you the following quote:  “What is happening to our young people? They disrespect their elders, they disobey their parents….They ignore the law.  Their morals are decaying.  What is to become of them?”  Now whilst this quote is reflective of some of the things I hear people telling me it is not a ‘modern day’ quote.  In fact, it is a quote from ancient history – from Plato (who lived from 437 BC – 347 BC).  I have amended it somewhat to take out the part about rioting in the streets (in case anyone looks it up!) but the point remains valid – our kids are not the problem – they are just creations of the environment that they are growing up in and every generation will seem ‘disrespectful’ and ‘lazy’ to those that come before them.

All I can say to everyone is that the best way to get your kids up off the couch and moving is to get off the couch and get moving yourself.  You are already setting a great example to them by getting to the gym and exercising – set another great example by encouraging them to explore and ‘free play’ by doing those things with them.  Take a basketball or football (or Frisbee or Boomerang or whatever) down to the park and ‘invent’ a game.  Get them involved, get them active – teach them by doing that you don’t need a games console to have fun.  Your kids will learn through the examples you are setting for them – make sure your behaviours are ones that you want them to model – hard work, healthy eating, healthy lifestyle…

What has any of this got to do with the gym?  Goodness only knows!  Crazed Sunday rant over.

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge – Challenge is OVER!

‘Summer Bodies are made in Winter’ and the August Challenge is now D-O-N-E.

I hope you managed to get it all ‘DONE’ and have given yourself a nice big pat on the back…I know that the extras in this challenge weren’t ‘too bad’ but – as I keep saying to people – trying to find the time (and the motivation!) to spend an extra 10 (or 15, or 20, or more) minutes in the gym after you have finished a class is not easy.  I know for me I found the challenges ‘FUN’ once I started doing them…it was getting motivated to START them that was the problem  Regardless, very proud of myself for finishing all of the challenge elements last Tuesday!

If you love the challenges, stay tuned for our next challenge scheduled for OCTOBER.  This next challenge will be the penultimate one for 2016 and will feature a combination of food challenges, classes and extras…it will be just the thing to be truly ‘ready for summer’.

Gym Update #2 – New Gear

In case you haven’t noticed, we have some new Barbell racks in the gym – these racks (made and installed by the simply amazing Boris Pacey!) open up a fair bit of space AND mean that we no longer have to worry about the whole ‘stagger the barbells’ system that has plagued us for about 5 years…

Can anyone apart from me remember when there were only 8x circuit bars in the whole gym – 4x 10kg bars and 4x 15kg bars?  And there was no rack for the bars…they ‘lived’ on the floor!  The fixed bars in the upstairs gym were around of course, but for the boxing circuits we only had the 10kg bars for the girls and 15kg ones for the boys.  Somehow it seemed to get the job done then but I couldn’t imagine it now!

Gym Update #3 – AFL Grand Final Day @ Round 1

The AFL Grand Final is almost upon us and we are looking to have a bit of a day at the gym to watch the game.  Stay tuned for details but if you are looking for somewhere to watch the game, we have heaps of room, heaps of TV’s and there will be some sausages and burgers on the go…more info over the next couple of weeks.

Gym Update #4 – ‘Food Matters’

A bit of a teaser for a new program that will be ready for release in a little over one month – Round 1 ‘FOOD MATTERS’.  This is an instructor led, one-on-one eating program which aims to teach all participants how to make ‘better’ food choices for the rest of their lives.  Each participant will receive:

A one-hour initial consult to complete a body scan, eating assessment and set an initial plan.

3x follow-up consultations (again, one on one sessions) where fortnightly eating ‘goals’ will be set in consultation with a trainer.

A planning guide where your eating goals will be set, where you can record the challenges you have overcome (and the ones that tripped you up) and set strategies in place for the ‘next time’ such a situation arises.

Our plan at the moment is that the program will cost around the $200 mark – this will include the 1x 1-hour consult, 3x 30-minute follow-up consults, 2x body scans and the guidebook…which seems like pretty good value to me.  More info in the next couple of weeks as we firm up the offering, finish off the guide book and get the program ready for release.

Gym Update #5 – Product of the WEEK

This week, our product of the week is Boxing Gloves.  I am super proud of our product range – bag mitts, mma-gloves, leather gloves and sparring gloves – and the great price points we are able to offer them at.  I know that I have been using Round 1 sparring gloves in the gym for more than 4-years now (I had some of the Supa-Tuff brand we used to sell before that!) and when you consider that I box (pretty much) every day AND am only on my 2nd pair…well, the $65 purchase price seems ridiculously cheap.

A few people might have also noticed that our redesigned MMA gloves are now on the shelves…these are just $40 (try pricing them elsewhere to get a real appreciation of the value) and the improvements to the wrist strap in terms of both support and making them easy to put on/take off are amazing.  Check the latest video here for details.

Footy Tips and DreamTeam

Well, in a pretty remarkable final week of tipping Kristy Morris has selected 7/9 winners to comfortably win the competition on a score of 151 points.  Kristy won the competition by 4-points – Luke Morabito, Justin V, Michelle Donald and Jake Donald all finished in equal 2nd place on 147 points.

Over in the Dream Team the Grand Final has been played and won – and once again a team has come from 8th spot to take home the prize.  Congratulations to Rocco who – on the back of a pretty amazing 200 point game from Nick Riewoldt – defeated Lloyd by about 50-points (recording a mammoth 2500+ point score).

Congratulations to both Kristy and Rocco who have both had $50 worth of Perkville points added to their rewards scheme accounts.

Link of the week

A bit of workout ‘motivation’ from Hannibal this week…I always marvel at how strong these guys are:
https://www.youtube.com/watch?v=MZ4M67zpO6g

‘…just keep going…’, August Challenge, Food Matters August 21st, 2016

Hi and welcome to another week,

Cheers again for the big numbers in our classes this week.  I had a long time member ask me about my constant “big numbers” comment last week suggesting that I might say that even if no-one showed up for the sessions just to try and generate a bit of excitement and enthusiasm.  Whilst not wanting to confirm or deny that statement, I am quite happy to say that we DO actually track this stuff – and so far in August 2016 we have averaged 194.50 people per day ‘checking in’ to the gym…whereas in August 2015 we had 155.55 people per day in the gym.  I know that when you run a line across our ten (10) sessions per day (yes, I know some days there are 12 sessions but on Sunday for example there are only 4 so saying there are 10x classes per day is ‘good enough’) that the extra 40 people translates to an extra four people per class…but that all adds up.  All in all, so far this month (August 2016) has had our second highest daily attendance of any month since we opened the gym – 2nd only to February this year.  I know that I for one am super happy with the efforts we have been undertaking over the past couple of months to really ‘drive up’ the level of ‘ENERGY’ in the session (have a read of this blog if you want a refresher on what I am talking about) and I am hoping that it is these efforts that really have everyone switched on and keen to get into the gym!

As always I am sitting in my home office on Sunday night trying to figure out what to write about.  This is proving doubly hard today – probably because I have just had the laziest day I can pretty much ever remember…slept in, lazy breakfast, laid on the couch all day.  I did head out for a bit of a walk for Dempsey’s football wind-up/presentation day, but that is pretty much it.  I have played my guitar, watched some football and made a few too many pots of coffee!  Not sure why the day has turned out this way – I am blaming the weather! – but I am trying to justify it too myself by saying that everyone needs a ‘break’ occasionally…the little voice in my head is saying that I may have taken that a little far today though and that maybe doing a ‘little bit’ of exercise and a ‘little bit’ of work certainly wouldn’t have hurt (and in the case of the ‘work’ even a little bit would make for a less stressful Monday/working week!).

So trying to come up with ideas I have decided to write about one of the books I read recently.  A few people know that I try (yep, I’ll take the penalty for using one of the forbidden words!) to do about 20 minutes of reading before I turn the light off at night.  I try to read something ‘good’ under the theory that ‘You will be the same person in five years as you are today except for the people you meet and the books you read.’  So I try to read stuff that will make me a better, more interesting person…whether or not that is working is totally up for debate.

Anyway, an interesting book I read recently was by Phil Knight and is called ‘Shoe Dog:  A Memoir by the Creator of Nike’ and I would really recommend it to anyone interested in reading a story of David vs Goliath and a group of guys (and girls) who overcame some pretty monumental odds to create a massive global company.  It is an interesting and compelling story and I am sure if you take the time to read it you will love it – but I am here to try and give everyone something to think about not to try and add to Phil Knight’s multi-million dollar personal wealth by generating book sales…so here goes.

In the first chapter of his book (towards the end of the chapter he calls ‘DAWN’) he makes the following statement:  “…just keep going.  Don’t even think about stopping until you get there, and don’t give much thought to where ‘there’ is.  Whatever comes, just don’t stop.”

Now, I do my reading on a Kindle these days and one feature it has it to show the number of times other readers may have highlighted, saved or underlined a certain passage or sentence.  In the book, there are lots (and lots) of stuff that lots (and lots) of people have underlined, but no-one seems to have underlined the passage I just quoted to you.  Maybe I just see things differently but to me it is just the best advice in the book and probably the best bit of advice that any of us can get (or give to ourselves) when it comes to anything in our lives that is meaningful and worthwhile.  And of course, when it comes to your training, your diet and achieving any goals you might have related to those aspects of your life, it is just the most important piece of information you can ever tell yourself – “Just.  Don’t.  Stop.”

If you want to be a bit fitter, a bit thinner or look a bit better this summer when you are down the beach with your shirt off, it is all within your control – and the key element is to just keep on going.  I always find it so amazing when I talk to people at the gym who complete things like the ’28-days Later’ challenge and lose 5kgs inside a month by exercising 4x per week, cutting out sugar, sweeteners, bread and pasta and limiting alcohol who 6-months later tell me that they have ‘found’ every one of those lost kilos!  The key to ongoing success is to take Phil’s advice and just keep forging forward…after all, you have NEVER crossed the finish line (as he says, don’t worry too much about where the finish line might be!), just be consistent in your habits and keep doing things ‘right’ and amazing outcomes are headed your way!

That’s it.  This blog felt more like a sermon than a blog so apologies for that…I just thought there was a little bit of ‘gold’ in what was a pretty simple statement from Phil Knight and wanted to share!

See you all in the gym,

Michael.

Gym Update #1 – The 1608 Challenge – Week 3 DOWN!

‘Summer Bodies are made in Winter’ and the August Challenge is now Three (3) -weeks down.

So – I have come to the realisation that this is an amazingly cool challenge.  The variety on offer with the extras is absolutely awesome and I have plans to integrate some of those little mini-workouts into our boxing classes once it is all over.  I have to say, the whole ‘get some calories, do some strength activities, get some more calories’ style of training really is a great way to train and reinforces my opinion that a combination of high-intensity cardio and strength efforts is the best strategy possible for improving general conditioning.

Personally, I have done all of my classes (actually, I have over-achieved here but decided to redo any class when I forgot to grab a signature rather than run the gauntlet of getting a penalty!) but still have 4x challenges to do.  I know I am going to miss the focus of having a challenge to complete during September BUT already I am excited about what is planned for the month of October!

Lastly, I know we are missing 3x t-shirts but there are still a few to be picked up…please come and grab them if you are waiting on yours so I can finalise the order for anyone who has missed out all in ‘one hit’!

In case you have been hiding under a rock and wanted to know about the August challenge, the details are:

Classes – There will be 16x Boxing classes (or Body Work, or B+, or TANKS, or Beginners) to slog through during the month…it works out to a touch over 3 sessions per week.

Extras – There will be 8x ‘EXTRAS’ to complete during the month.  We will be setting this up so that you have a choice of 15x extra workouts to push through – some will be as short as ten minutes of effort, a couple of them will take a fair bit longer.  There are no ‘extra’ points for doing the longer challenges (you can do the same one eight (8) times if you like!) but it is about matching yourself to the challenges that best suit your own weaknesses/strengths AND the time that YOU have available.

Gym Update #2 – AFL Grand Final Day @ Round 1

The AFL Grand Final is almost upon us and we are looking to have a bit of a day at the gym to watch the game.  Stay tuned for details but if you are looking for somewhere to watch the game, we have heaps of room, heaps of TV’s and there will be some sausages and burgers on the go…more info over the next couple of weeks.

Gym Update #3 – ‘Food Matters’

A bit of a teaser for a new program that will be ready for release in a little over one month – Round 1 ‘FOOD MATTERS’.  This is an instructor led, one-on-one eating program which aims to teach all participants how to make ‘better’ food choices for the rest of their lives.  Each participant will receive:

A one-hour initial consult to complete a body scan, eating assessment and set an initial plan.

3x follow-up consultations (again, one on one sessions) where fortnightly eating ‘goals’ will be set in consultation with a trainer.

A planning guide where your eating goals will be set, where you can record the challenges you have overcome (and the ones that tripped you up) and set strategies in place for the ‘next time’ such a situation arises.

Our plan at the moment is that the program will cost around the $200 mark – this will include the 1x 1-hour consult, 3x 30-minute follow-up consults, 2x body scans and the guidebook…which seems like pretty good value to me.  More info in the next couple of weeks as we firm up the offering, finish off the guide book and get the program ready for release.

Gym Update #4 – Product of the WEEK

So – our product of the week is all of the Rock Tape cream’s and lotions and sprays.  These are awesome and I have to say that I use two of the products from this range every day and they ‘live’ in my gym bag.

Rock Sauce:  This is a heat rub that does a great job of relieving ‘sore spots’ and getting muscles prepp’ed to train.

Rock Rub:  This is a hand repair cream that I use on my callouses.  I have found that this works really well and since I have been using it I haven’t suffered any split/bleeding hands (which is a nice change over the previous 12-months!).

Rock Sauce ‘Chill’:  This one is the same as the ‘Rock Sauce’ but has a cooling rather than ‘heating’ focus.  I use this a LOT – it is constantly being rubbed on my sore knee and – whilst I do take fish oil every day as well – I have found since regularly using the ‘Chill’ product the joint inflammation I used to suffer at seemingly ‘random’ times has been much reduced.

Gym Update #5 – New Gym Wear

Our newest gear – the ‘Earned Not Given’ singlets and muscle-tee’s are now on the shelves and ready for sale.  This is pretty cool gear from AS Colour with a new and uniquely R1 logo…I love the idea that everything you are has been ‘Earned’ and not handed to you (and like to think that my kids are growing up understanding that but who really knows??).  $35 for this gear.

It looks like there will be one more release of hoodies this year – same as the ‘#committed’ ones but potentially in a new colour – I am just working through the details at the moment.

Gym Update #6 – Squat Therapy

Really want to congratulate Eden on putting together such an awesome program – watching the guys go through their session on Friday where they covered another solid group of accessory exercises I can see how they will get to the end of the program with all the knowledge needed to squat well AND with a clear understanding of the methods you can use to increase strength in order to ‘blow past’ what would otherwise be ‘maximum’ lifts.  Really pleased with how this has turned out and I am sure the guys participating are getting great outcomes.

Gym Update #7 – Weight Belts

The new weight belts are in the gym and are super awesome.  I am guessing as I write this but I am pretty sure the prices are $35 for the ‘velcro’ belts and $70 for the leather ones.  Which is awesome.  I actually feel a bit sick having paid a touch over $170 for a single pin leather lifting belt a little more than 6-months ago…now we have double pin belts available in the gym for less than half of that price.

Footy Tips and DreamTeam

No ‘perfect’ scores in the tipping this week – but we did have 8x tipsters select 8/9…each of these people were tripped up by the Carlton win over Melbourne with the exception of Amanda Dixon…somehow Amanda managed to pick Carlton for the upset – but also picked the Gold Coast to fly down to Melbourne and overcome Collingwood (which seems even more unlikely now than it must have on Friday!).  Congratulations to everyone who nailed the ‘8’ though regardless of how they got there.

One of those who selected ‘8’ was Justin who has jumped up into 4th spot on the leaderboard, level with Luke and just one behind Michelle who is in turn a point behind Kristy…there is still a week to go and given that the finals series is pretty much set results next week could very well be ‘all over the place’ – make sure you get your tips in!

Over in Fantasy, next week’s Grand Final will feature Lloyd and Rocco – who were 1st on the ladder and 8th on the ladder respectively at the end of the ‘regular’ season.  Commiserations to Travis and Daniel (KD) who both had awesome seasons only to bow in the penultimate round.  For anyone curious, based on this week’s matches Lloyd would have won the match-up vs Rocco by just 90 points – but a couple of ‘guns’ in Rocco’s squad (Josh Gibson and Devon Smith) had terrible games so it really is anyone’s grand final.  Good luck.

Link of the week

This week’s link had to be Phil Knight’s book:  ‘Shoe Dog:  A Memoir by the Creator of Nike’.  This is a link to the title on Amazon but (of course) support your local book store if you have the chance:  Shoe-Dog-Memoir-Creator-NIKE