“The ONE” Challenge is Go, Concept2 Ski-ERGS. May 29th, 2016

Hi and welcome to another week,

Awesome classes last week.  I actually missed a couple of sessions last week which doesn’t happen too often (family funeral on Tuesday, ski-erg assembly and installation on Thursday) and it really left me feeling a bit flat – I love watching the morning crew slog through the session then having a go later that day trying to see where the ‘really’ challenging stations are and how I get through them compared to the early birds…just missing that physical outlet really left me feeling a bit flat – particularly mentally – late in the week.  But – as they say – every day is a new day and every week is a new week and this week I am going to be back on track.

We have a pretty cool challenge kicking off tomorrow and I thought I would take a couple of minutes today to reflect on a couple of the conversations I have had with people ‘thinking’ about doing the challenge over the past couple of weeks.

As you may or may not be aware, this challenge has a ‘preset, structured’ component and an ‘independent, self driven’ component.  It is a given that you get through your 3x classes per week BUT when it comes to the diet and ‘extras’ components of this challenge, it is up to each participant to identify what they ‘want’ to work on and then they will work with one of the trainers to come up with an individual plan to help them achieve their goal(s).  From where I sit, this is a pretty cool idea and certainly offers a really unique ‘spin’ on our bi-monthly challenges.

Chatting to people about it though, some people have been struggling with figuring out what they want to improve AND what they want to ‘give up’ which has made them a bit hesitant to participate.  And I get that in terms of the exercise stuff – after all, not everyone has a goal to do a pull-up (or 10) or be able to bench press their body weight (or double their body weight) or row 2kms in 8:00 (or 7mins).  To be truthful, I don’t have a real exercise goal at the moment (if you read the section on the challenge below you can see what I selected as my ‘exercise challenge’) but when it comes to the diet stuff I had no problem at all coming up with something to ‘give up’ – if pushed, I could have come up with quite a few ‘ONE THINGS’ to give up in fact…

Digging a bit deeper though, it wasn’t coming up with something to give up that people were struggling with.  It was the idea of giving it up that was causing the conflict.  They are two very different things.  So you know what I mean the conversations would go something like this.  What about alcohol?  “Um, yeah – no – I have a couple of things planned this month so don’t want to do that”.  What about sugar?  “Um, yeah – that’s really hard with the kids”.  Bread and Pasta maybe?  “Yeah – I have tried that before and didn’t find it made much difference…”

So – coming up with stuff is ‘easy’.  Coming up with stuff that would make a difference is easy.  Coming up with stuff that will make a difference and is something that ‘fits in’ with the rest of your life though?  Well, that’s hard.  But to make a change it is going to be hard – and to make a meaningful, lasting change it is going to be really, really hard.  And that is why these things are called ‘Challenges’ rather than being called “EASY’S”.

My comment to everyone is pretty much the same as always.  You don’t need to cut out sugar and sweeteners, alcohol, pasta and bread or anything else out of your diet to make progress with your fitness, strength and body composition – in fact, I regularly to semi-regularly have all of those things (well, maybe not pasta but I am sure you get my meaning) and wouldn’t ever ask you or anyone else to give them up forever either.  But what I cannot promise you is that if you do take on the challenge of giving them up for an extended period of time that you wont find yourself eating less (and less) of those type of foods/drinks in the future.  And if you take on one of the challenges at the gym – like 28-Days Later or this new challenge ‘The ONE’ – that you wont realise that you can achieve a whole helluva lot in just one month or so and will find yourself making similar ‘pledges’ to yourself in the future whether it is inside the confines of the gym or otherwise.

Remember, our challenges are about individuals challenging themselves to improve – maybe eat a little cleaner, train a little harder – for a short period of time.  But the outcome of each challenge is not supposed to be 5kgs weight-loss or some miraculous improvement in your performance in the gym – finishing a challenge is all about those non-tangible benefits that you get from doing a job well and finishing it, as well as the long term lessons you might have learned about how changes to your personal diet / exercise routine impacts on you!

See you in the gym,

Michael.

Gym Update #1 – ‘THE ONE’ Challenge, June 2016           

Our latest challenge – ‘THE ONE’ – is now up and it all starts tomorrow.  For anyone who is a bit tardy I have re-opened registerations (you can sign up here:  Register for ‘The ONE’ Challenge) and we will figure out a time to put you together with a trainer to ‘sort out’ your training plan.  For those of you who have had your 1-on-1 with a trainer, you should already have your training plan or it will be available to you in hardcopy format in the gym.  Remember – if you are unsure about any of the tasks you need to do to complete your ‘extras’, please ASK – don’t GUESS!

I am really excited about this challenge on a lot of levels – mostly because it gives each participant so much control over the outcome.  Over the weekend I have written programs to help people with everything from ‘develop upper body strength’ to ‘help me do a ninja roll’…I just think it is awesome that so many people are chasing hard after such a diverse range of skills/goals.

When it comes to the diet side of things, the most common one I have heard would have to be either ‘sweets’ or ‘alcohol’.  I have to admit to trying to ‘talk up’ someone who wanted to bypass ‘lollies’ into abandoning all sugars and sweeteners, natural and artificial but I guess that is my job!  I also had someone tell me that they are going to give up coffee for the month…words that would NEVER pass my lips!

For anyone curious about my goals, I elected to cut out ‘sweeteners of any kind, natural and artificial’ from my diet.  This covers the red frogs that plague my weekends as well as keeping me on track when it comes to any post/in between meal ‘treats’.  For an exercise goal, I went with ‘improved conditioning’ and whilst I haven’t seen the plan Eden is putting together for me I did here the words ‘repeat bin runs’ so that does NOT sound like happy times!  I do need the work though (apparently!).

Gym Update #2 – Ski Ergs Update

Last week I said that the Ski-Ergs were ‘sorta’ go…this week it is pretty clear that they are all up on the wall and nearly ready to be injected into the classes.  Our ‘How To’ video is up on YouTube and the machines are ready for use in the gym…I wont be injecting them into classes for another week or so as we try to make sure they are all ‘bedded in’ and ready to go ‘trouble free’ so please, before a class, after a class, whenever you can, jump on and have a go!

Gym Update #3– The Round 1 Shop – Yep, More Stuff….

So – we have mentioned over the past couple of weeks that we are now stocking a range of Rock Tape products, speed ropes and lifting chalk – which is all goodness.  To this we have now added a new product from our long time partners at PROGENEX (makers of the best tasting, best MIXING protein you will find anywhere)…and that product is SINGLE SERVE protein.

So – if you want, you can now get your favourite Progenex protein (including my favourite ‘More Muscle Cookies and Cream’) in a single serve sachet for just $6.  Just ask at the desk next time you are in.

Gym Update #4 – Strength Testing Day

Thanks so much to Eden for organising and running our 2nd ever One-Rep Max strength testing day.   I did see some pretty cool (cool = BIG when it comes to lifting stuff) numbers on the board as I wandered out of the gym around 2:30pm…so happy to see the amazing progress and great technique being demonstrated by the participants.

I need to discuss this all with Eden of course but our plan remains to run these testing days every 6-months…so if you are keen on finding out exactly how strong you are, start getting prepped for the last weekend in NOVEMBER!

Gym Update #5 – Hoodies are GO!

As per the opening stanza, we have a new range of ‘RESILIENT’ hoodies in stock at a price of $45.  These are available in any colour you like (as long as it is black).  The hoodies are nearly all gone and there are no plans at the moment to get any more in…happy to discuss if you have a specific request!

The hoodies are pretty warm and just the thing to wear pre/post session during these colder months.

Gym Update #6 – Fitness vs Food App.

So – I am handing this part over to fellow Round 1’er Aaron Thomas who has a favour to ask of everyone…if you are not sure who Aaron his, you can check out his profile here: Aaron’s Member Profile!

Hey guys!

My name is Aaron and I am in the process of designing an app and while I’ve been stressing about my target audience, I realized that I have the perfect sample audience staring back at me everyday at the gym!  I’m attempting to channel my inner Mike and write a small little post on my way of ‘giving back’ to fitness if you would like to call it that.

However I need your help.

I want to know what drives you AWAY from your goals at the gym.

  • Is it the lack of self motivation or motivation in general to work out at times?
  • Is it diet and finding it impossible to try to eat healthy when you got your hand in a bag of Smiths Cheese and Onion chips?
  • Is it not eating enough during the day that you become lethargic at night and find yourself eating enough tiny teddies to form an actual teddy in your stomach?
  • Is it Mike and Lloyd yelling at you so much, you can’t actually hear that well anymore? Don’t answer this.

Any sort of responses is much appreciated, whether it be on FB or private message or you could staple your response to my head next time I’m at the gym!

Your feedback will allow me to focus my idea on a specific subsection of the market to get the upperhand.

Footy Tips and DreamTeam

A pretty straight forward week of tipping this week with only the Carlton win over Geelong causing people to ‘trip up’.  A whole host of tipsters picked 8 from 9 with Nicole Hughes showing that even in her post-knee recon weakened state she can still pick winners from losers and leading the way!

Not much change at the top of the ladder – the nameless person out in front actually extended his lead whilst young Jake Donald fell back a couple of places – mostly because his mum ‘forgot’ to log on to update his tips!

Over in Dream Team there were big scores everywhere with a couple of unlucky teams cracking the 2100 point mark yet still LOSING…a couple of weeks back it seemed like no-one would score 2000 points ever again now suddenly that isn’t enough?  It is a crazy season.  Top scorers this week were Travis (Yangebup Pigs), Justin (Beeliar Bogans) and Andrew (Roos Stars).

Link of the week

This week’s link couldn’t be anything else – the Ski-Erg ‘How To’ video.  I hope you find it helpful – if not, please come back to me with any areas of improvement you might have:  https://www.youtube.com/watch?v=vWFAxe8g9ZQ

‘The One’ Challenge, Fitness vs Food, R1 Store May 22nd, 2016

Hi and welcome to another week,

Great week of sessions last week – really enjoyed the 6-minute stuff on Wednesday and found the ‘wall ball clean/burpee combination’ in the last minute of each round during Tuesday’s class to be a real conditioning challenge.  We have some cool stuff lined up for this week as well – trying something ‘different’ on Friday so keen to see how that goes as well.

So – we have a new challenge starting next week (specific details and a link to the registration are in the next section of the blog) and I wanted to have a bit of a chat about the “WHY’s” behind this particular challenge.  First off, you might have noticed that we have been trying really hard to get a nice, consistent rhythm happening with our gym challenges – we run the mega ’28-days Later’ challenge to kick off the year in February – 28 days of food and exercise discipline to get the year off on the right foot and to try and correct some of the ‘bad habits’ that we all get into over the summer ‘celebration’ months.  In December, we run a 12-days of Christmas Challenge – a challenge specifically designed to make everyone accountable for keeping their training going in the lead up to the silly season.  So those ones are easy.  In April, we run a bit of a ‘mega exercise’ challenge (like this years Elevator Challenge) which doesn’t include food/drink restrictions but does really push you to hit the gym and do a few things outside of your comfort zone.  In October, we run a ‘Ready for Summer’ challenge which is all about helping people lose a couple of kilos BEFORE they have to put on a pair of bathers in public for the first time that year, and in August we do a bit of a duplicate of the ‘April’ challenge – heavy on the exercise, no food involvement, all about ramping up your training as winter comes to a close.  Which leaves us with the challenge for June.

We try to run a challenge every second month to help give anyone who thinks they ‘want it’ or ‘need it’ a bit of extra motivation to hit the gym consistently.  Running challenges is not a particularly easy thing for us to do as a gym and oftentimes just getting all of the trainers to clearly understand what is going on, what the rules are, how it all works is (or so it seems) challenge enough – then there are registrations to manage, sign-off’s forms to produce/create…not to mention developing the rules and ‘rhythm’ of the challenge itself…truthfully, a lot of the time running the challenges seems way more trouble than they are worth – then we run something like this years ‘28-Days Later’ challenge where participants dropped ‘almost’ 500kgs (483kg actually) and it all of a sudden seems more worthwhile than anything else we could ever do.  So, like I was saying, we try to run challenges every second month and of those challenges we then try to make every SECOND one (or three each year) have ‘some form’ of food/diet component.  Because no matter how much you train, if you don’t pay a little bit of attention/show a little bit of discipline when it comes to what you put in your mouth, well, you wont get the results on the scales/in the mirror that all your hard work in the gym should bring you.

The ‘JUNE’ challenge has always been a ‘challenge’ for us though.  It is supposed to be a challenge that includes a diet component but we don’t want to keep ‘rolling out’ the same type of rules that we use for 28-days Later – doing the same thing all the time is more than a little bit boring – however doing something ‘different’ is not always that easy to do.  This year, Kirei suggested we try a challenge where we help people get better at ONE thing – the ONE THING that they wish they were better at – and that really struck a chord with me.  And from that simple comment at a team meeting back in late March, our new ‘THE ONE’ challenge was born…not just about getting better at one activity, but on working to change the ONE ‘bad habit’ that is impeding a persons progress.

In my conversations with people over all the time the gym has been open, they continually reflect on the ‘ONE’ habit that they cant seem to break.  For so many people it is the mid-morning muffin and cappuccino at the office – everyone in the office is part of the ‘coffee run’ and 450 calories later they are set for the day.  Other people talk about eating chocolate after dinner whilst watching tv, others about the nightly glass of wine or beer with dinner…things they just cannot seem to get away from.  For me it is eating a bag of red frogs every single Saturday whilst sitting in the coaches box at footy.  Opposition kicks a goal?  Eat a frog.  We kick a goal?  Eat two frogs.  No-one kicks a goal?  Eat a frog just in case…I wish I could stop it and every week I promise myself…then somehow when the lollies appear I open the packet!

The idea behind the challenge is to determine just HOW MUCH forward progress you might be able to make in one month by just making dropping that one bad food habit that you just KNOW has been holding you back.

With the exercise part of this challenge, it doesn’t have to be ‘ONE THING’ that you want to get better at – you might not be able to do a pull-up (for example) and maybe you don’t care…hell, there are a lot of things I am unable to do and in most cases I am pretty relaxed about that fact.  Rather than getting better at one thing, you might want to improve one ELEMENT of your fitness – for example you might just want to be stronger…or you might want to be able to pedal the bikes faster for longer (increased aerobic capacity).  Or maybe it is something specific?  Maybe you want to be able to do a box jump onto the high box – or maybe you want to be able to do a pistol (one legged squat) or a hand-stand push-up?  In this category the only limit to what you could spend a month working on is your own imagination (I saw a lot of people attended Eden’s Butt workout last Friday night – building a better butt might be an example of a ‘THE ONE’ exercise challenge!).

Much like with the food stuff, the idea behind this challenge is to determine just HOW MUCH forward progress you might be able to make in one month by really FOCUSSING HARD on a single aspect of your training for just 90 minutes per week (3x 30 minute sessions MAX!).

I think this challenge has the potential to have as positive an impact on those people who participate as anything we have ever done – if it can create an environment that assists people in ‘breaking’ their ‘worst’ diet habit AND creates a pathway for them to really improve an area of physical weakness, then that will be amazing.  I know I am really looking forward to it…no more red frogs for me – all I have to do is really think hard about my exercise goal and how I am going to develop myself in this area (don’t worry, the trainers will do the ‘HOW’ for each of you guys!).

See you in the gym,

Michael.

p.s.  Don’t forget about the ‘stuff’ coming up at the gym.  Strength testing day is May 29th and our latest challenge ‘THE ONE’ starts Monday May 30th…more details below.

p.p.s  Don’t forget to check out the awesome new members profile on the website – it only went up last week and there is some awesome advice in there from Brendan.  Brendan’s Member Profile.

p.p.p.s.  We have had a few instances lately where individuals doing their ‘own’ workouts have been in positions that cause a bit of inconvenience to group session participants.  I know no-one means to get in the way, but the priorities for equipment and floor space are as follows:  Group Classes #1, Personal Training #2 and ‘Other’ #3.  If you are desperate to do your own workout or need guaranteed access to equipment, the time to do that is during the ‘Open Gym’ times on the time-table.  I think we all know that ‘most’ of the time there is no problem and you can get whatever gear you like but as the classes run at pre-scheduled times they MUST take priority.

Gym Update #1 – ‘THE ONE’ Challenge, June 2016           

Our latest challenge – ‘THE ONE’ – is now up and you can register here:

Register for ‘The ONE’ Challenge

This is a unique challenge in that the ‘GOAL’ (well, ‘goal-S’!!!) will be set by YOU (in co-operation with one of the coaches of course).  The usual challenge ‘stuff’ will be there – this time, it will be set to be 3x group classes each week throughout the challenge – but in addition each participant will identify one food/drink habit that they are going to ‘Give Up’ and one exercise/physical element that they are going to improve during the month of June.  You will then spend time with one of the trainers working out your ‘PLAN’ to help you achieve your goals…with a follow-up session scheduled for 2-weeks later to make sure you are ‘on track’ to achieve your goals.

We are setting up the challenge so that it costs the same as a 30-minute Personal Training session…so all of the sign-off forms etc that we have put together has all been done at pretty much zero cost.  For $35 you get access to the challenge PLUS 2x 15 minute consults with a trainer (the booking sheet for this is in the gym) and if you want a couple of Body Scans as well, you can have them for just an extra $10 (remember, these are usually $25 EACH!!!).  I’m really looking forward to it – and have already paid my money!  My intention for the month from a food perspective is to give up the red frogs I eat by the bucketful every weekend…every time I coach a game of footy I eat my bodyweight in red frogs and that is one habit I just have to break.

Gym Update #2 – Fitness vs Food App.

So – I am handing this part over to fellow Round 1’er Aaron Thomas who has a favour to ask of everyone…if you are not sure who Aaron his, you can check out his profile here: Aaron’s Member Profile!

Hey guys!

My name is Aaron and I am in the process of designing an app and while I’ve been stressing about my target audience, I realized that I have the perfect sample audience staring back at me everyday at the gym!  I’m attempting to channel my inner Mike and write a small little post on my way of ‘giving back’ to fitness if you would like to call it that.

However I need your help.

I want to know what drives you AWAY from your goals at the gym.

  • Is it the lack of self motivation or motivation in general to work out at times?
  • Is it diet and finding it impossible to try to eat healthy when you got your hand in a bag of Smiths Cheese and Onion chips?
  • Is it not eating enough during the day that you become lethargic at night and find yourself eating enough tiny teddies to form an actual teddy in your stomach?
  • Is it Mike and Lloyd yelling at you so much, you can’t actually hear that well anymore? Don’t answer this.

Any sort of responses is much appreciated, whether it be on FB or private message or you could staple your response to my head next time I’m at the gym!

Your feedback will allow me to focus my idea on a specific subsection of the market to get the upperhand.

If you’re still here and haven’t deactivated facebook already, here’s a link to my usual blog: sportersblog.tumblr.com/

(Editors note:  Shameless plug Aaron, shameless plug!).

Gym Update #3– The Round 1 Shop (and RockTape)

After the details last week on Rock Tape, we have now added a couple of new products to the store – hand chalk ($5), speed ropes ($30) and Quest Bars ($4.50).  This is all part of a bit of concerted effort we have been making to ensure that once you are in the gym, you will be able to purchase anything you need to complete your training if necessary.  If there is ever something that you ‘wish’ we had, let me know and I will see what I can do about sourcing it.

As part of this, remember from last week that we have now a retail agreement with RockTape which is allowing us to offer you all some of their cool products.  On the shelves at the moment is the 5cm tape rolls in a range of colors ($20), strength wraps for anyone struggling with their wrists during Body Work/Tanks classes ($22.50), knee sleeves for anyone experiencing knee pain when squatting ($65), ice rub ($19.95) and heat rub ($22.50) for sore muscles and ‘Rock Rub’ to help with blisters/broken skin etc from the pull-up bars and barbells.

Gym Update #4 – Strength Testing Day

Our next strength testing day is nearly upon us – this will be happening on the afternoon of May 29th.  If you are interested, you can come to the gym in the afternoon (we will start from 12:30pm) and test your best effort for Squat (12:30pm – 1pm), Bench Press (1pm – 1:30pm), Deadlift (1:30pm – 2pm) and Overhead Press (2pm – 2:30pm).

There will be no cost associated with this event but it is strictly members only (so please don’t ask if your friends/family can come and participate).

Gym Update #5 – Hoodies are GO!

As per the opening stanza, we have a new range of ‘RESILIENT’ hoodies in stock at a price of $45.  These are available in any colour you like (as long as it is black) and we have both ‘pull-over’ and ‘zip-up’ hoodies in all sizes (the shelves are a bit down on sizes right now but will be fully stocked by Tuesday morning – half of the order is still outstanding and it will arrive tomorrow).

The hoodies are pretty warm and just the thing to wear pre/post session during these colder months.

Gym Update #6 – Ski Ergs Update

The Ski-Ergs are ‘sorta’ on the way.  There is a bit of a back log of orders on these and it is looking like another month from now until they are in the gym and installed…I am sure once we get them I will be wishing that we never did…in the meantime, I just wish they had already arrived!

Footy Tips and DreamTeam

SIX players have picked 8/9 this week with all of them except ONE – the aptly named ‘Hot Pies’ (who I am guessing is Michelle) – having got the Geelong vs Collingwood result incorrect.  On the overall ladder, Jake Donald has retained his 2-point lead on top of the ladder with the chasing pack headed by Kristy Morris and Dani Elsum.

Improved scoring in Dream Team this week with nine (9) out of twenty (20) participants cracking the 2000 points mark – including three LOSING teams…sometimes the fixture has more to do with the outcome than who you have selected I guess.  Congrats to Daniel (Woosha’s Pharmaceuticals) for topping the scoring for this week with 2164 points.

Link of the week

The attached details the recent changes to food labelling in the US – and perhaps gives you some guidance on what you should be looking for when you read labels yourself.  There are now separate line items for ‘Added Sugars’ (including corn syrup and corn syrup derivatives as well as artificial sweeteners of any/all types…together with revised details on serving sizes AND calorie info (and no, it isn’t just about calories in/calories out but at some level this still matters!).

Have a read of the document and ask yourself what is in the food you are eating…and how does the standard serving sizes listed on the label of your favourite food (and your kids favourite foods!) translate to how much they are actually eating.

http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm – whats_different

RESILIENT, ‘The ONE’ Challenge, Strength Testing DAY May 15th, 2016

Hi and welcome to another week,

Thanks for everyone who supported us last week by getting along to the gym.  I know it was the first week when it was ‘really’ cold for those early morning classes and (for me at least) knowing that I am rolling out of bed because a gym full of eager, hard-working people who are waiting to get at it really makes it more of a pleasure than a chore.  Please be smart on these early morning/late evening sessions though – be sure to leave the gym wearing a jumper and not walking through the cold air wearing your damp, sweaty training gear.

You might notice that there are some new hoodies available in the gym next time you are there – and you might also notice that on the front there is one word – ‘Resilient’.  And you might wonder why it is there.  I want to try and talk about what I was thinking when I put these together and why the word ‘Resilient’ is featured so heavily.

As I get older (and I am pretty old now it has to be said) I really have had to learn that in order to get the most out of every part of my life, I have to have the ability to put aside the thoughts, cares and worries that impact ‘the rest’ of my life and focus on the task at hand.  To be able to push ahead with one task even when other things aren’t going great – or to think about another extreme, to be able re-focus on things that might be ‘hard’ when there are other amazing things in my life I would rather commit more time too.  I guess those people out there who have a business they are trying to run and drive forward understand both of these points all too well.

The example from my own life is a pretty simple one.  Every week day I train at either 12pm or 1pm.  Every day.  It isn’t always easy to do this and takes a lot of organisation of calendars and time management to clear up the time to get a gym session done.  Further, you then have to accept that whatever you might be working on when the ‘time to train’ comes around will just have to wait for you to be done…which might mean an impact on other parts of your life (mostly the part where you get go to SLEEP!) in order to get your training done.  Further, in order to train effectively, you also have to be prepared to mentally ‘close the page’ on your work and ‘crack in’ to the session…you have to be RESILIENT in order to stay in shape, stay fit, stay healthy.

Other examples of being resilient in everyday life are also simple ones – saying a bit NO to party pies at the work morning tea, or NO to the leftover birthday cake that was brought into the office and sticking to your pre-packed meal.  Not giving into temptation is being RESILIENT.  And on the same subject, being resilient is taking the time to prepare your meals in advance so that there is always a healthy option throughout the work week when you are surrounded by ‘easy to get’ but ‘not so healthy’ meal options.  Meal prep is HARD WORK – when you are RESILIENT you are prepared to do that work no matter how unpleasant it might seem.

I feel like I could go on forever here but being ‘RESILIENT’ is about being prepared to push through hard times regardless of outside circumstances (be they good or bad).  In the context of the gym being resilient can be thought of in a couple of ways – you are being resilient by finding a way in your busy life to get a session done.  You are committing to creating a fitter, healthier you by getting out of bed early, finding a time in your busy day or sneaking in a session after the work day is done – you are prepared to do hard things when there is an easy way (sitting on the couch watching tv and eating chocolate icecream – or chocolate and icecream! Is always an option).  Not only that, if you are training at Round One Fitness you aren’t exactly coming to the gym and spending 20 minutes on an elliptical trainer followed by 20 minutes of training on some ‘weights machines’.  The trainers are pushing you to do things you don’t want to do – hell, I know they push me to do things that I don’t really want to do – things that make you uncomfortable and challenge you both physically and mentally.  And you know every day you head to the gym that it isn’t going to be an easy day – that to get through the session it is going to be tough – and you are going to have to be strong in order to get to the end.

So that’s the story behind the ‘RESILIENT’ hoodies.  I think they are pretty cool and have a bit of meaning for everyone who is tough enough to train at the gym along with the rest of us crazies!

See you in the gym,

Michael.

Gym Update #1 – ‘THE ONE’ Challenge, June 2016           

Our latest challenge – ‘THE ONE’ – will be released towards the end of this week.  This will be a unique challenge in that the ‘task’ (well, tasks!) will be set by each participant (in co-operation with one of the coaches).  The usual challenge ‘stuff’ will be there – this time, it will be set to be 3x group classes each week throughout the challenge – but in addition each participant will identify one food/drink they are going to ‘Give Up’ and one exercise that they are going to improve during the month of June.

Rather than doing Body Scans on the first weekend of the challenge, this time we will be giving every participant 2x 15-minute ‘consultations’ during the challenge – the first one to put together the training program for the ‘area of improvement’, the second one will occur in the middle of the challenge and will be a ‘double check’ of progress, check of technique etc as required to make sure that progress is being made towards the end goal.  Assessment times will be available in 15-minute slots on Saturday May 28th and Sunday May 29th – the challenge will cost the same as a standard 30-minute PT session ($35) to participate.

Gym Update #2 – Hoodies are GO!

As per the opening stanza, we have a new range of ‘RESILIENT’ hoodies in stock at a price of $45.  These are available in any colour you like (as long as it is black) and we have both ‘pull-over’ and ‘zip-up’ hoodies in all sizes (the shelves are a bit down on sizes right now but will be fully stocked by Tuesday morning – half of the order is still outstanding and it will arrive tomorrow).

The hoodies are pretty warm and just the thing to wear pre/post session during these colder months.

Gym Update #3– RockTape

We now have a retail agreement with RockTape which is allowing us to offer you all some of their cool products.  On the shelves at the moment is the 5cm tape rolls in a range of colors ($20), strength wraps for anyone struggling with their wrists during Body Work/Tanks classes ($22.50), knee sleeves for anyone experiencing knee pain when squatting ($65), ice rub ($19.95) and heat rub ($22.50) for sore muscles and ‘Rock Rub’ to help with blisters/broken skin etc from the pull-up bars and barbells.

Gym Update #4 – Strength Testing Day

Our next strength testing day is nearly upon us – this will be happening on the afternoon of May 29th.  If you are interested, you can come to the gym in the afternoon (we will start from 12:30pm) and test your best effort for Squat (12:30pm – 1pm), Bench Press (1pm – 1:30pm), Deadlift (1:30pm – 2pm) and Overhead Press (2pm – 2:30pm).

There will be no cost associated with this event but it is strictly members only (so please don’t ask if your friends/family can come and participate).

Gym Update #5 – Ski Ergs Update

The Ski-Ergs are ‘sorta’ on the way.  There is a bit of a back log of orders on these and it is looking like another couple of weeks from now until they are in the gym and installed…I am sure once we get them I will be wishing that we never did…in the meantime, I just wish they had already arrived!

Footy Tips and DreamTeam

A couple of people – Jake Donald and Craig Sealey – have nailed 8 points for this week (in a week I found really, really, really tough).  So congrats to those two guys who missed on only ONE selection – and that due to an after-the-siren goal kicked in the Sydney vs Richmond contest on Saturday night.  This result has actually put young Jake (all of 9 years old) up into the lead in our competition…probably time a few other people out there (me included) to have a bit of a look at the selections we have been making!

Another terrible week of scoring in DreamTeam with just Justin (Beeliar Bogans) and Trav (Yangebup Pigs) topping the 2000 points mark that has so long been considered as ‘PAR’.  I know that this is potentially the WORST Dream Team season that I can remember (and the most frustrating) and that somehow last week I moved up the overall ladder by 20000 spots…and this week, I dropped back down by the same amount.  Apparently there is another round of fixtures in a week’s time and hopefully no-one in our competition is forced to hit the ‘Team Delete’ button in order to preserve their sanity.  If footy tipping is stupid, fantasy footy is stupid to the power of ten!

Link of the week

Cool article here from Breaking Muscle about stress:  http://breakingmuscle.com.au/au/mobility-recovery/stress-is-ruining-your-fitness .  If you are a bit lost when reading it, the key reason I posted it is because it talks about three (3) really simple stress management methods about half-way throught the article…skip right to the heading ‘What Activities are Best’ if you are struggling with the ‘point’ of the first half of the article.

Improving SKILLS, ‘The ONE’ Challenge May 8th, 2016

Hi and welcome to another week,

Thanks to everyone who got to the gym last week – whether you are a long-termer or a first timer, we really appreciate you taking the time to come and train with US.  I thought the classes last week were just amazing – I really do enjoy the split cardio/weights stations that we used a few times last week (bikes & kettlebells, rowers & barbells) and find that kind of training challenges me as much as anything we do.  This week we will be trying to get the sledgehammers and tyres out again – they were scheduled a couple of weeks back but the weather conspired against us – AND the deadlift bars will be out in the boxing classes for the first time in 8 weeks…here’s looking forward to getting stuck into it.

I have been doing a lot of thinking about the first Round 1 Showdown (see last week’s blog if you want some more info!) during the last week – whilst I haven’t been flooded with questions about the event I have had quite a few people ask me what they should be doing if they want to participate in the next one.  (Let’s just assume for a second that we eventually do another one!).  The advice I keep handing out – keep doing what you are doing, make sure you add in either a Body Work, TANKS or No Rules class once each week – holds but there is a little more to it than that.

Once you start training for something, you will find that you can practice and rehearse the skills associated with that activity for an almost unlimited length of time.  Obviously my background is football and we spend the majority of our training time rehearsing skills and game-day decisions NOT working on fitness elements.  Getting ‘fitter’ is part of being better, but when we start talking about becoming involved in athletic competition the goal-posts more a little bit.  Well, quite a lot actually.  And whilst this is kind of away from the usual subject of ‘the gym’, I thought I would write down my ‘Tips for getting better at anything through practice’.

 

  1. You have to practice the stuff that you aren’t good at – not just the things you can do.  This is obvious – and we sure don’t want to allow the strengths of our ‘game’ to become weaknesses by neglecting them – but so many times we spend our practice time doing the stuff we love (which is the stuff we can already do well) rather than by committing the tedium of working to improve a point of weakness.
  2. You have to take the time to practice WELL.  If the ‘rep’ is poor – if you didn’t go through a full range of motion, if you did something that you just KNOW was wrong, do it again and do it right.  Continuously doing something with poor or incorrect form/technique is only reinforcing the bad habit rather than helping you improve.  If you aren’t sure if what you are doing is right or wrong, get a coach to watch – or record it and look at it afterwards.
  3. Struggling with a particular skill?  Don’t do it faster – do it slower…slow right down and get it right.  Don’t do it heavier with a bigger barbell…drop the weight right back and get the technique right.  Use a coach or take a video of the effort and get it right before you try to speed up.  We do this at footy all the time with kicking – break it down, build it back up with (hopefully) a technical flaw overcome.
  4. 10-minutes every day beats 1-hour, once per week.  Short but regular session with a real focus on the task at hand beat ‘occasional’ lengthy sessions every time.  Set a timer if you must – “for the next 10 minutes I will focus on this” – and when the buzzer goes off move on with your day.  Then do it again tomorrow!  And when you are practicing, practice.  Don’t be checking your phone, joking with your friends, thinking about what you might be having for dinner.  Focus hard – after all, it isn’t for long!
  5. Have a plan – and then record what you did against that plan.  If you aren’t tracking your progress, you wont know how far you have come.  This is a reason why so many people give up with the end-goal in sight – they hadn’t been tracking their progress (which is always slower than we would like!) and therefore couldn’t tell how much improvement had been made.  Record what you have done each day and when you look back to check on what you have done your consistent efforts will inspire you to keep going!
  6. If you are still having to think about the ‘HOW’, then you will struggle to execute that skill under pressure.  The more you have to think the less fluent the movement (aka, the more you think the more you stink!).

 

That’s about it I think.  Getting ‘better’ at something really is a matter of repeating the task over and over until you can do it right.  We all know this.  And the better/more efficiently you can execute the skill, the more easily you can move through the workouts such as we planned for the showdown.

See you in the gym,

Michael.

Gym Update #1 – Challenge Time (yep, again)       

The ‘Elevator Challenge’ is done and – as per tradition – it is nearly time for the next challenge to start (we run them every second month).  We are working on a bit of a new concept this time – kind of a ‘Choose your own adventure’ style of challenge.  It is going to work like this:

We set the classes to do – that’s the easy part.

YOU choose the ‘ONE’ thing you are going to ‘give up’ for the month. The idea is that you choose the ‘ONE’ thing that you know you are most addicted too.  It might be chocolate, it might be beer, it might be…well, it might be anything at all.  And you commit to abstain for the month!

YOU (ALSO) choose the ‘ONE’ thing you want to get better at for the month.  It could be anything in the gym at all – running, squats, pushups, pull-ups, whatever – and one of the trainers will put together a 15-minute per day program (3 or 4 days per week, the choice is yours!) to help you achieve your goal.

‘THE ONE’ Challenge.  Get excited!  More details this time next week.

Gym Update #2 – Medium Gloves and Backpacks

Medium gloves are here, new back packs are here…everything is here.  If we owe you stuff, please let us know next time you are in the gym.

Gym Update #3 – Ski Ergs

The Ski-Ergs are ‘sorta’ on the way.  There is a bit of a back log of orders on these and it is looking like another month from now until they are in the gym and installed…I am sure once we get them I will be wishing that we never did…in the meantime, I just wish they had already arrived!

Footy Tips and DreamTeam

We had one perfect result this week – with Kristy picking all NINE winners and being awarded the bonus point for doing exactly that!  We had a few scores of EIGHT as well, with Jake Donald, Alex Gowland and Amanda Dixon being amongst those who ‘just’ missed out.

Kristy has turned her success in week 7 into a 1-point lead in the overall tipping contest – she is just one point clear of Jake Donald with four others another point further back.

Over in AFL Fantasy, it was another pretty ordinary round for scoring with only Rocco (2117) and Lloyd (2050) topping the 2000 point mark.  I know for me I have just about had enough of this fantasy season and am one more bad week away from a pretty major dummy spit!

Link of the week

Well, I have gone on about skill improvements in the blog today…so I thought I had better link to something along the same lines.  I love this link – particularly when you see them moving ‘slowly’ in order to be sure they are getting things ‘right’ before escalating in both load and speed….

https://www.youtube.com/watch?v=bqy_7OpmZVw

Showdown Wrap, Elevator Challenge, 39-Things! May 1st, 2016

Hi and welcome to another week,

Thanks to everyone who supported our sessions in the gym last week.  Very excited to say that we have recorded our busiest ever April on record from an attendance perspective…we actually had more members back in April 2014 and April 2015 but more numbers in the gym this year.  Now whilst that sounds like a terrible business model (more clients, less money!) in many ways it really does represent what we hope to achieve with Round 1 – clients who actually USE the gym and improving their health/fitness because of it.

Today’s spiel is all about today’s Round 1 Showdown event – our first ever in-house fitness competition.  We appreciate the understanding everyone showed us with a couple of regular Sunday classes being canned to enable the event to proceed – we hate cancelling classes (and did put on an extra one at 7:15am to try and lessen the blow!) but if we want to try and do some of this ‘different’ stuff we are slowly coming to the realisation that every now and then we might have to do it (cancel a class or two).  Rest assured it wont be every week – or even every month – but for us to effectively run special events such as today’s ‘Showdown’ and even the summer-time beach workouts, we might need to drop a session or two to make sure those events run as well as they possibly can.  Remember, to stay informed about events at the gym, check your emails (though I try not to SPAM you I always send out details about timetable changes!) or just LIKE and FOLLOW our Facebook group

Anyway – onto the showdown and what a great day it was for everyone – competitors and spectators. The atmosphere, the athlete’s energy and spectators support was unbelievable – it was really quite inspiring to see so many people cheering on not just one athlete, but everyone…not a single person missed a rep due to lack of support from the crowd, that is for sure. The event itself kicked off at 10am and we had 35 athletes competed against each other in 4 different workouts. The workouts consisted of exercises that all Round 1 members will be familiar with – there were mini-sleds, burpees, assault bikes, wall balls, rowers, kettlebell thrusters, pushups, bin runs – a bit of everything really to try and make it as ‘fair’ as possible for every competitor.  After every workout was complete, we awarded points to each competitor based on where they finished in the field (100 for first, 90 for second, etc) and when the day was done this is how the two leaderboards looked:

The Girls:

3rd Lauren Miller (310 Points)

2nd Diane Price (340 Points)

1st Sheena Bidois (360 Points)

Guys:

3rd Cameron Gessner  (315 Points)

2nd Marvin Dressels (335 Points)

1st Mark Weber (360 Points)

 Whilst all congratulations (of course) go to the winners, it is important to remember that the idea behind the ‘Showdown’ wasn’t so we could out who ‘the fittest’ guy/girl in the gym is, but rather to help people push themselves just a little bit further than they normally would in a class – to get them to understand just how hard they CAN go and maybe inspire them to find that level during their ‘normal’ gym routine.  Then of course, the increased effort and intensity they are able to reach will (undoubtedly) help push everyone around them just a little bit further.  The showdown was made to not so you could beat the person next to you but so that you could test your own limits. We figured doing this in your regular gym environment – surrounded by your friends – would be the best environment to do this and hence the Showdown was born!

Many thanks need to be given for the success of the day.  To the athletes first you guys were all amazing and again left all of us who work at the gym looking on in amazement.  Some of the efforts we saw today – particularly to just ‘keep going’ after you were completely spent – really were incredible.  We have acknowledged the winners above, but a few other people also caught our attention at different times throughout the day:

Boris Pacey- Boris was our most seasoned veteran but didn’t let that get in his way and put in 100% the whole day. It was really great to see him out there fighting on and a top 10 finish in workout 2 was a great reward for effort.

Jem Williamson- Another athlete who put in 100% especially in workout 3 where she hammered out 61 calories on the assault bike placing her 1st overall in that workout.

Aaron Thomas- Even though the going got tough for Aaron during the first workout, he still managed to push through and had completed as many reps as possible until the last second every time. Hats off to Aaron for the persistence and resilience he showed during workout 3 when he looked completely ‘done’ but somehow still got himself on the assault bike and cranked out a few calories in each of the three sets.

Amy Barlow – Amy was inspiring to watch throughout the day – just head down, working hard – and got a great reward for effort in the last workout when she put the after-burners on and won her heat.  Rest assured I will be looking for some faster than normal burpees during her regular 7am boxing sessions!

To our helpers on the day, thanks to:

Josip Smolic for being our ‘6th’ judge and making sure everyone’s times/reps were faithfully recorded – we couldn’t have done it without you mate.

Leigh Moore (apron and all!) and Ben Visser for manning the bbq and making sure that everyone had enough to eat in between workouts.  They did a great job and the sausage sizzle was amazing!

Claire Zappa for getting along and taking everyone’s photo throughout the whole day – Claire also organised the microphone and the coffee truck to come down.

To the Round 1 team, special thanks to Sarah for going above and beyond and organising all of the athletes showbags (how cool were they!) and the prize packs.  Thanks to Elie for ‘running point’ as organiser/manager of the day and of course to Kirei, Eden, Lloyd and Clancy who all gave up their Sunday’s to judge the competition and make sure it all ran as smoothly as possible.

When’s the next one?  Well – who knows.  If you enjoyed the day – we would love to hear about it.  If you hated it, likewise.  Either email us (info@round1fitness.com.au) or simply post your feedback to our Facebook group…

See you in the gym,

Michael.

Gym Update #1 – Elevator Challenge

The Elevator Challenge is now OVER – and congratulations to everyone (especially ME) who finished it.  For anyone and everyone who lived through it, I think we can all agree that the last week was a massive challenge – it actually got to the point where I was staring at the assault bike WAY more concerned about my 60 calorie effort than I was about the idea of completing a 45 minute boxing class.  Part of me keeps saying ‘maybe you should go as hard in the boxing class as you do on the bike’ but I keep telling that part of me to ‘be quiet’.

I loved this challenge – thought it was more than achievable whilst also enforcing a higher level of commitment than I would ‘usually’ adhere too…and like I said, those 60x calorie bike efforts were something else again and I just have to be fitter simply for living through them.

Stay ready for our next challenge ‘The ONE’ which is coming in June.  This is all about improving ONE part of your training and ONE part of your diet for 30 days…it looks pretty cool!

Gym Update #2 – Medium Gloves and Backpacks

Medium gloves are here, new back packs are here…everything is here.  If we owe you stuff, please let us know next time you are in the gym.

Gym Update #3 – Ski Ergs

The Ski-Ergs are ‘sorta’ on the way.  There is a bit of a back log of orders on these and it is looking like another month from now until they are in the gym and installed…I am sure once we get them I will be wishing that we never did…in the meantime, I just wish they had already arrived!

Gym Update #4 – New 5kg Plates

Power rack/Body Work/Tanks people will know by now there are a heap of new 5kg bumper plates in the gym.  Remember please that the 5kg plates are NOT designed to be dropped (for that matter, please don’t drop the bigger plates from shoulder height or above) so PLEASE look after them.  Whilst I am happy to spend the money on equipment, I would really prefer to get $1000 worth of NEW and COOL and EXCITING stuff rather than just replacing gear that has been broken through mis-use.  Respect the gear everyone!

Footy Tips and DreamTeam

An up and down week in Dream Team – there were no really ‘high’ scores (and no really low ones either – except for me of course!) and a whole heap of close games (again, except my one of course where I went down in flames!).  Special congratulations go to Brett and Lloyd who broke the 2100 point barrier for the week…not the greatest score I guess but given results of the weekend (in our league at least), pretty solid efforts!

Over in the tipping contest, Jo Brown and Matt Foti both led the way this week with 8 winners – Jo missed out on Port Adelaide (lord only knows why she tipped the Tigers!) and Matt picked Melbourne to beat the Saints.  Our overall leader is still Christine Rafferty who is holding a 1-point lead over Dani Elsum on 40 points.

Link of the week

Here is a cool little story from Sarah Fragoso covering ‘ALL’ the things she learned during her 30’s.  A lot of this doesn’t mean much to me (I am a boy and I have zero tattoos) but a lot did…

http://sarahfragoso.com/39-things-learned-30s/