The Five Keys to Healthy Eating (according to the 28-Days Later Challenge Crew!) February 22nd, 2015

Hi and welcome to another week,

A big ‘Well Done’ to everyone who got through some classes last week.  That seven-minute rounds session last Wednesday must have been in the toughest five or ten sessions we have EVER run…it was just relentless.  I know for me that by the time I got to the last station (upper cut shields) I was pretty much ‘done’ and it took a lot of focus and concentration to get through to the end.  Whilst I am at it, there has been a heap of positive commentary about the latest ‘block’ of five Body Work classes…one week is already down so if you (like me) like to try and make sure you give all of the sessions (A-through-E) a try, make sure you get another ‘letter’ ticked off this week.

A week ago, each of the ’28-Days Later Challenge’ participants had a ‘special’ challenge to complete – write down ONE thing (just ONE) that they had learned about their ‘regular’ diet whilst having to take their food choices a bit more seriously for the purposes of the challenge rules (No alcohol, No Bread (or bread substitutes) and No ADDED sugar or sweeteners of ANY kind).  All of the photos were uploaded to InstaGram (there are a heap of them there – just search for the hashtag ‘#28dayslaterchallenge) and there is some absolutely golden advice there for all of us.  I have tried to summarise all of the comments into FIVE easy to digest statements that we could all benefit from.

ONE (1).  Sugar is ADDED to everything.  Everything.  Be Aware of what you are eating every day.

There is tonnes of reading on this out there and I am not going to rehash it all here – but in simple terms our modern diets include WAY too much sugars and it is BAD for us.  It is also in pretty much everything you buy that comes in a can or jar or packet…even so called ‘healthy choice’ foods have heaps of sugars/sweeteners and other things.  The message here is a simple one – if what you are eating wasn’t last seen growing, swimming or grazing, well, you need to read the label before you eat it.  And if it has sugar or an artificial sweetener listed amongst the INGREDIENTS, then you probably shouldn’t eat it.

TWO (2).  If the food ISNT in the cupboard/fridge, it cant go in your mouth.

This sort of goes together with point FIVE (5) – Preparation – but it is a big enough issue for a lot of us that I split it out.  No-one sits on the couch watching ‘Game of Thrones’ dreaming about eating an extra serve of broccoli.  Everyone sits and thinks about chocolate…or icecream…or chocolate…or cheesecake…or chocolate…or…you get the idea.  If there is no chocolate in the fridge, you WONT eat it.  Whatever your ‘poison’, keep it well away from you.  Don’t depend on self-discipline to see you through – leave the stuff that is your ‘weakness’ on the shelf in the supermarket.

THREE (3).  No point being ‘GOOD’ all weekend if Friday to Sunday is Free Eating/Drinking ‘Day’.

This is a lot of people.  A lot of people.  Monday until Friday night they are on their best behaviour.  But from Friday night until Sunday it is all take-a-way food, beer and wine, chips and dips, beer and wine, double serves of desert and the list goes on.  I want everyone to enjoy healthy social lives and have a good time, but none of us can ‘go crazy’ each and every weekend in terms of simple calorie consumption if we want to make progress with our training and drop a couple of kilos.  I have said this before that when you read about the ‘wolverine diet’ and notice that Hugh Jackman has a free-eating day once a week, first off – remember that is ONCE a week.  Secondly, remember that he is training twice a day every day, two hours every session and probably in caloric deficit…he can AFFORD a once a week blow-out ‘day’.  A better approach is a cheat ‘MEAL’ once a week – that is a cheat MEAL, not a cheat DAY!

FOUR (4).  Not EVERY meal needs to come with a side of alcohol – moderation is great (but make sure it is moderation).

Alcohol is what always causes the most controversy with challenges and I still cannot get my head around the fact that people will do everything asked of them and MORE in the gym (and without complaint or question) – bin runs, heavier weights, squats, sleds, you name it, but asking them to take a month away from beer/wine/whatever generates a reaction akin to asking for their first born child!

I agree – you should be able to enjoy alcohol in moderation…but as one person wrote, ‘I just need to re-think what moderation is’.  You don’t need a glass of wine with dinner every night.  You don’t need to drink alcohol every time you go out for dinner or (in fact) every time you are sitting out by the pool.  Be smart.  Keep alcohol consumption to TWO (2) days per week – and stick to TWO drinks per day.  Save the celebrating (more than two drinks!) for REAL celebrations…moderation means moderation.

FIVE (5).  Planning and Preparation are the keys to success.

This was the most common recurring theme.  If you want to be successful in terms of maintaining a healthy eating regime, you just need to be organised.  When things go wrong you are ‘stuck’ in a shopping centre at 2pm on a Saturday and still haven’t eaten lunch…that is a situation that will lead to a poor choice/decision being made.  (You are hungry, you are in a hurry and options are limited).  Get organised.  Want to make sure you have a good breakfast?  Well, make sure you have the ingredients of that breakfast in the house ready to go…and make sure you have TIME in the morning to prepare it before you head to work.  Want to make sure you have a healthy lunch?  Don’t roll the dice with the deli down the street from your office.  Pack a lunch-box the night before and take it in with you.  The same for dinner.  If you get home and there is nothing defrosted/no veggies in the house, dialling for pizza just became a much more viable option…

Get organised.  With your food.  With your gym gear (get it ready the night before for morning sessions, take it with you to work for afternoon sessions)…if you get organised everything about a healthy diet and leading an active lifestyle becomes SO much easier.

See you in the gym,

Michael.

Gym Update #1  – 28-Days Later Challenge

We are entering the last week of the 28-Days Later challenge and the ‘extras’ video is up on YouTube here:

http://youtu.be/uw2JN68h_Qw

The details are in the video of course, but in short this week you need to complete another 2km row – but you have a time  challenge to meet:  Beat your last time by more than 10%!  If you do – AWESOME.  If you don’t, well, you have some EXTRA work to do…One Walking Lunge (each side) for every second you fall short.  The strength challenge is an EMOTM (every minute on the minute) workout consisting of 5-pullups, 10-Pushups and 15-squats – repeat the exercise sequence for 10 minutes, restarting from pull-ups (or fence pulls) every time the clock ticks over to ‘0’.

It is the last week guys – let’s all stay SUPER focussed and get the best possible result at the end of the month…if you have managed 21 days, you can SURELY manage 28-days.

Weigh-ins commence at 7am NEXT SUNDAY (March 1st).  There will be no early weigh-ins this time as that is effectively giving people permission to ‘cut out’ on the challenge a day early!

Gym Update #2 – Bars, Coffee

We have been lucky enough to become stockists of both Rebel Coffee (http://rebelcoffeeco.com.au) and Blue Dinosaur Bars (https://www.bluedinosaur.com.au) in the last couple of weeks.  Be sure to give the products a try – they are amazing tasting, high quality and (well, depending on your thoughts on caffeine!) pretty darn good for you.  The Blue Dinosaur Bars are $4 each – the Rebel Coffee is $15/250g…

Gym Update #3 – New Wraps, New BackPacks, New Hats

We have some new hand-wraps on the way…and new Quick Wraps.  The wraps will be available in a couple of new colours  – Lime Green and Orange – so be sure to check them out when they arrive this week.

We have also ordered some “different” backpacks for our 12-month membership packs.  These are a little bigger/more expensive than the sling bags and feature the newish ‘boxer’ logo you will have seen on the back of the trainer shirts…just something different really so that people who renew their membership year after year get a little bit of variation in their ‘goodies bag’.

On top of all that, we have some new Round 1 Caps on the way…should be here around the end of the month.  These will also feature the new logo!

Gym Update #4 – Footy Tipping has Launched for the 2015 season

I have started up a NEW Footy Tipping league for 2015.  So whilst in past years your membership to the Round 1 competition has just ‘Rolled Over’, this year if you want to be in you will have to rejoin.  The league name is Round 1 Fitness 2015 and the link to join is HERE:  http://www.footytips.com.au/comps/Round_1_Fitness_2015

The password for the league is ‘speedball’.

Good luck everyone!

Gym Update #5 – Round 1 Dream Team has Launched for 2015

Every year we run an AFL Dream Team competition and this year is no different.  Well – it is no different in that we are running a league…it will be different in that I will WIN!  Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV.  The league (oddly enough) is called Round 1 Fitness.

‘THERE ARE ONLY TWO SPOTS LEFT.  IF YOU WANT TO PLAY, Join QUICK!!!’

DreamTeam crazies might appreciate this:  https://www.youtube.com/watch?v=IenTMfgcADM

Gym Update #6 – Spartan Up – New DISCOUNT OFFER

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

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

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

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

Gym Update #7 – Grill’d Cockburn Gateways

Anyone who has been to Grill’d would know that each time you order they give you a ‘bottletop’ – you put the bottletop into one of three containers to indicate which community organisation you would like to support.  This month one of the options is Cockburn Basketball Association – who provide a great facility for everyone in Cockburn (from the young to the elite to the old!) to get active and have some fun playing basketball.  Plus they are great friends of all of us at Round 1.

If you are wondering which of the three ‘tubs’ to drop your bottletop into, please think about supporting Cockburn Basketball.

Gym Update #8 – Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

Great PODCAST this week from the guys at PowerAthlete – it features sleep expert Dr. Kirk Parsley!  Find the PodCast from the PowerAthleteHQ site here:  https://powerathletehq.com/2015/02/20/power-athlete-radio-episode-95/

There is also an amazing documentary around about the 2014 CrossFit games up on YouTube at the moment.  It runs for 29minutes but is well worth your time:  https://www.youtube.com/watch?v=w5pr-6LfiNk

Michael.

Unleash the Fury – train with Emotion, Speed and Power! Foam Roller links. February 15th, 2015

Hi and welcome to another week,

Great sessions last week.  I really enjoyed the debut of 7-minute rounds and look forward to continuing the trial of these over the next 3-4 weeks.  I thought it hit a good balance between the somewhat ‘chaotic’ nature of the 9-minute round classes AND the more structured approach of the 5-minute rounds (or shorter) sessions.  I was also really (really) happy with everyone’s efforts to do some deadlifts in the gym on Wednesday and Thursday.  It is a great exercise (the best exercise??) when done properly and I was thrilled to see so many people having a go, really focussing on their technique and challenging themselves with regards to weights.

I wanted to talk a little bit about training this week – and whilst some of the examples I use below will specifically reference ‘weights’ I don’t want you to think of it in such simple terms.  Remember, if you have enough imagination a punching bag can be your ENTIRE gym.  If you have a little more imagination than that, well, you might be able to get away without even having the bag (but where would the fun be in that??).

When I am training – when all of us are training – we have a ‘history’ of training sessions past that we carry around with us.  And this history is related to our techniques and the ability to activate our muscles to perform exercises ‘RIGHT’.  And it is also related to effort and emotion.  For a lot of us, our history of effort and emotion has come from being yelled at and told to do sprints or pushups as a young kid playing football/netball/basketball whatever.  So applying real ‘force’ in training is a pretty simple idea for us – our ‘coaches’ yelled at us when we were young hence we understand that sometimes you just have to ‘PUSH’ as hard as you can.  I understand though that a lot of people have never, ever experienced this.  For me I learned this at footy training back in Under 10’s – our coach was ‘OLD SCHOOL’ (and given this was 25 years ago, you can imagine what ‘Old School’ might have meant!) – and thought nothing of making us do sprints/pushups/whatevers in the cold and rain in the middle of winter.  We all quickly learned that there was no fooling him when it came to ‘EFFORT’ – you either gave it everything or we all did it again.  I can’t remember what I thought of it all at the time but certainly the lessons learned have lasted forever.

What I see in the gym is some really dedicated people – they attend sessions three, four, five times every week.  They eat ‘well’ (which might mean they don’t eat enough food but they don’t live on ‘junk’) yet don’t quite progress at the same rate other people do.  They are training ‘well’…but they don’t quite understand how to train ‘hard’.  The missing element is a little bit of emotion – they are training consistently and training ‘well’ – but they haven’t quite learned how to train with real emotion or how to really ‘embrace’ the feeling of pushing through physical barriers.

I often say to people “You don’t like the bag, the bag doesn’t like you’.  This means hit it as hard as you might if you were in a fight.  If you haven’t been in a fight – and I am sure there are some people out there who haven’t – you need to use a little bit of imagination/emotion and hit the bag AS HARD AS YOU CAN.  Or imagine shoving someone in the chest AS HARD AS YOU CAN.  The same thing when you have a barbell in your hand/on your back.  When you are lifting it, lift it with some real SPEED and POWER.  Don’t squat all the way down and then ‘inch’ your way upwards – DRIVE up with power and speed.  I’ll say that again – DRIVE UP WITH POWER and SPEED.  You need to get yourself ‘mentally ready’ (emotionally ready??) to lift the bar as ‘HARD’ as you can.  If you are lifting it slowly – DON’T!  Get your brain in gear – get an emotional response ready and when you are pressing the bar above your head, don’t ‘lift it’ – PUNCH the SKY.  Drive the bar upwards with POWER and SPEED.  When I say ‘Unleash the Fury’ it means exactly that – find some emotion and push/pull/punch using that emotion.

Now – please don’t think I mean ‘abandon technique and just chuck stuff around fast’…because I don’t.  You still need to remain focussed on doing things ‘right’ – hips locked, back straight, shoulders set etc – but you can’t just slowly lift the bar.  It has to be a ‘summoning’ of all the effort in your body, count 1-2-3 then GO with FULL power.  If you ‘lift’ the bar you might find you make some slow progress and – in time – feel confident enough to increase your weights.  If you ‘DRIVE’ the bar with all the power you have, you will quickly find you progress through the weights quickly – you will quickly find that the changes in your body composition you have been ‘waiting for’ are happening ‘all of a sudden’.  The same for your boxing – don’t ‘punch’ the bag, drive your fists through it.  Don’t ride the bike – set yourself a target (500m this minute is a good one – or even start by aiming for 400m) regardless of what it says on the wall and get after it.

It is a tough line we walk at times as coaches.  We want everyone to be doing things ‘right’ and want to try to be encouraging and supportive.  But there are times when what people NEED (not what they want) is a little bit of “C’MON” – a little but of “Again, Faster/Harder/Stronger” in order to get it done.  Drive your own bus – train with effort and intensity, train with speed and power.

See you in the gym,

Michael.

P.S.  If you are looking for the foam roller link for the 28-Days Later challenge, it is down with the ‘Link of the week’!

p.p.s.  For those people who asked me for some football skills stuff for their kids, I uploaded the first video here:  https://www.youtube.com/watch?v=npPcl13UFss .  I have a few more of these planned out and ready to go…not sure on whether I will push ahead with them or not but we will see.

Gym Update #1  – Friday the 13th

Thanks to everyone who dressed up on Friday the 13th.  There were some amazing costumes worn in and this week I will be putting up a voting sheet so we can work out who the prize winner is.

To the people out there who went the ‘whole hog’ (and by that, I mean make-up!)  – specifically Jess Smith, James O’Neil, Kat Saxon, Celine Hadad, Duane Ahukaha, Jess Hughes, Shelley Nodwell and Selma Hadad (and I think that is everyone who ‘wore the paint’) then a huge congratulations…

Gym Update #2  – 28-Days Later Challenge

Two weeks in and all is well.  Congratulations to everyone who has managed to get everything done so far – I think we are still a fair way short in terms of Instagram photos from last week…if you haven’t finished that challenge then be sure to do it TODAY (it literally takes two minutes).  Further to that, your words may help someone else – things that you have learned (and there is some great stuff up there – just search instagram for the hashtag ‘#28dayslaterchallenge’ to read it all) might be just the thing to help someone else start on a pathway to healthier eating.

Anyway, enough about last week!  The new ‘EXTRAS’ video is up on YouTube – check the link here for what you need to do in week 3:

https://www.youtube.com/watch?v=bWYNaHR46E8

Happy to help with any questions you might have…but ONLY if you have watched the video first.  This might be me just being petty but even simple 5 minute videos take a couple of hours to put together and publish – but only 5-minutes to watch.

Gym Update #3 – New Treadmill

We have had one treadmill out of action for some-time now…and unfortunately it has a blown IO board which is replaceable but at a cost of more than $2500.  As such, a new treadmill will be arriving this Tuesday to replace it…so we will be back at a full complement of 6 (Six) treadies again.

Apologies for the delay in arranging the replacement/repair however when costs hit those levels I do need to be careful to manage our cashflow appropriately.

Gym Update #4 – New Bars, New Coffee

We have been lucky enough to become stockists of both Rebel Coffee (http://rebelcoffeeco.com.au) and Blue Dinosaur Bars (https://www.bluedinosaur.com.au) in the last couple of weeks.  Be sure to give the products a try – they are amazing tasting, high quality and (well, depending on your thoughts on caffeine!) pretty darn good for you.  The Blue Dinosaur Bars are $4 each – the Rebel Coffee is $15/250g…

Gym Update #5 – New Wraps, New BackPacks, New Hats

We have some new hand-wraps on the way…and new Quick Wraps.  The wraps will be available in a couple of new colours  – Lime Green and Orange – so be sure to check them out when they arrive this week.

We have also ordered some “different” backpacks for our 12-month membership packs.  These are a little bigger/more expensive than the sling bags and feature the newish ‘boxer’ logo you will have seen on the back of the trainer shirts…just something different really so that people who renew their membership year after year get a little bit of variation in their ‘goodies bag’.

On top of all that, we have some new Round 1 Caps on the way…should be here around the end of the month.  These will also feature the new logo!

Gym Update #6 – Round 1 Dream Team has Launched for 2015

Every year we run an AFL Dream Team competition and this year is no different.  Well – it is no different in that we are running a league…it will be different in that I will WIN!  Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV.  The league (oddly enough) is called Round 1 Fitness.  There are 20 spots in the current league – if you miss out, send me a quick email and I will start up a second competition…

DreamTeam crazies might appreciate this:  https://www.youtube.com/watch?v=IenTMfgcADM

Gym Update #7 – New Bikes are on the Way

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

Gym Update #8 – Spartan Up – New DISCOUNT OFFER

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

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

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

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

Gym Update #9 – Grill’d Cockburn Gateways

Anyone who has been to Grill’d would know that each time you order they give you a ‘bottletop’ – you put the bottletop into one of three containers to indicate which community organisation you would like to support.  This month one of the options is Cockburn Basketball Association – who provide a great facility for everyone in Cockburn (from the young to the elite to the old!) to get active and have some fun playing basketball.  Plus they are great friends of all of us at Round 1.

If you are wondering which of the three ‘tubs’ to drop your bottletop into, please think about supporting Cockburn Basketball.

Gym Update #10 – Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

OK.  Link of the week time.  First off, here are the foam roller links I promised the people doing the 28-Days Later challenge:

1/.  The ‘words’:  http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

2/.  The video:  https://www.youtube.com/watch?v=QJLxruO3su0

Next one?  Well, you can complain about the hot or complain about the cold or complain that you are too tired or too busy or too ‘whatever’…but if you want great results you need to set aside negative thoughts and just get on with it:

https://www.youtube.com/watch?v=5StAlj3EAf8  (Mind you, those ‘sled push pushup’ things at the end are crazy!).

Michael.

Big Picture vs Details, Friday the 13th FUN, Barbell Shrugged February 8th, 2015

Hi and welcome to another week,

Before I start with the blog, please be sure to read down the list this week guys – there is some great info about the special Friday the 13th day we are having this week, the 28-days Later challenge, new gear and products in the gym…and please, please, please read the info/sign-up for Perkville.  Perkville is free for you guys – and it gives you access to credit you can use for products and services in the gym.  Perkville costs us (the gym) money everytime someone signs into the gym or pays their membership (whether they are a member of Perkville or not) so please sign-up and take advantage – if I am going to pay for something so you guys can benefit, I want you to actually GET those benefits…anyway, onto the blog.

It was a big week of training last week.  9-minute rounds continue to roll on and I am loving them.  The session on Monday last week was possibly the toughest one yet (that strength circuit was a killer!) and I can really feel the benefit of this training method in the rest of my sessions.  That said, I got a fair bit out of each of the classes last week – the big abs blocks in ‘No Rules’ and ‘Body Work Class B’ were great as well – I haven’t done that many abs for a while….all up, I managed three Boxing Classes, one No Rules, and one Body Work class…I also found 40 minutes to complete the strength workout of the week and another 40 minutes to do a run-through of a Tanks session planned for two weeks from now.  A good training week personally – and when coupled with the 28-days Later diet rules should have me on the right track for a solid 2015.

With my blog this week I just wanted to talk a little bit about progress – and whether you are making it or otherwise…and the fact that you need to be just a little bit responsible for it.  For anyone doing the 28-days Later challenge, you would have already experienced a few moments of ‘sacrifice’ this week/weekend (I know personally that adding some vodka to the lime and soda I had after getting home from watching the Crossfit competition in 40 degree heat was pretty darn tempting) but progress is not just about sacrifice and it is certainly not about short-term sacrifice.  It is about making smart decisions and training consistently over a lifetime, not over a month.

Now – does all of this mean that I want you to train every day and never drink alcohol for the rest of your life?  Well – of course not.  But it does mean I want you to make smart decisions, have a plan in your life and stick to it.  It also means I want you to be focussed on the big picture and not on the ‘little details’…for the most part at least.  And this is something that I think needs explaining.

I get a LOT of questions about training and diet and what to do / what not to do.  But specifically I get a lot of questions from people who want ‘a weights program’ or want a ‘food plan’.  That’s all good – that’s why I am here.  But for some reason prescribing 2-3 Boxing classes plus some ‘simple’ lifting (squats, deadlifts, bench press, rows, overhead press) means the question I get is ‘But what ELSE should I be doing?’.  And when I put down a breakfast of either oats or an omelette, chicken and salad for lunch and steak and salad for dinner with a couple of ‘snacks’ consisting of a piece of fruit and a couple of nuts the question I get is ‘But what about protein shakes – shouldn’t I be taking some supplements?’.

The truth is you don’t need to do anything else (training) until you are doing the basics consistently and consistently well.  There is a reason we have written up a strength workout of the week plan – it gives you are really simple way to do your ‘weights program’ in such a way that with two sessions per week (together with some boxing classes) you will become stronger over the course of a few MONTHS!  But it is going to be hard and it is going to take a lot of effort and it is going to be lonely.  Barbell time can be pretty lonely time.  But if you are prepared to look ‘big picture’, then it is the right way to go about it.

And you honestly don’t need any supplements until you have your diet dialled in nice and tight.  Just get into the habit of eating good, clean food that was last seen running, swimming or hanging from a tree/bush/vine.  Supplements can help when you have ALL of that right.  But if you have some of it right – except for the birthday cake at work twice every week AND the icecream for desert three times each week AND the Latte every morning AND the chocolate after the kids have gone to bed…well, supplements aren’t likely to do too much except leave a little less money in your bank account.

Don’t get me wrong.  I WANT you to ask for help.  I WANT to help…and so do all of the other trainers.  But it is the big stuff that is important – that is what you need to get right first of all.  Once you are rolling with the big stuff then everything else will be easy to fix…but let’s get to that point first.  Do a couple of classes.  Lift some weights.  Eat some good clean food.

See you in the gym,

Michael.

Gym Update #1  – Friday the 13th

This coming Friday is Friday the 13th…and we are going to have a special ‘dress-up’ day at Round 1.  Now – you don’t HAVE to dress up (a compromise might be to come dressed in black??) but if you do we will be throwing some pics up on Instagram (http://instagram.com/round1fitnessgym/) and awarding a prize to the ‘best dressed’ on the day (‘Friday the 13th movies from the original right through to number 8) AND a set of Sennheiser Adidas MX 685 Sports headphones.   All up the prize is worth just on $200 so have some fun and be part of it.

Remember also – Lloyd will be running classes on Friday afternoon/night (including our SPECIAL ‘ZOMBIE WOD’ at 7pm)…and he is petrified of CLOWNS.  So if you are stuck for a costume, something like this might be a good idea!

http://epileptic-zombie.deviantart.com/art/Zombie-clown-318395601

Gym Update #2  – 28-Days Later Challenge

One week in and all is well.  Hopefully everyone is reading their food labels and developing a new appreciation for the multitude of ways sugars and sweeteners are ‘snuck’ into our everyday foods.  Now whilst they are ‘banned’ for the duration of the challenge, I am not saying that you can’t have (for example) canned tomatoes ‘ever again’.  But I am saying that you should understand exactly WHAT is in the food you and your family are eating and make your decisions backed by that knowledge.  Personally I KNOW that bacon is cured with sugar and salt – but once the challenge is over I will be back to eating it…I like Bacon!

The new ‘EXTRAS’ video is up on YouTube – check the link here for what you need to do this week:  https://www.youtube.com/watch?v=DJSTh7bf7Zs

Gym Update #3 – Grill’d Cockburn Gateways

Anyone who has been to Grill’d would know that each time you order they give you a ‘bottletop’ – you put the bottletop into one of three containers to indicate which community organisation you would like to support.  This month one of the options is Cockburn Basketball Association – who provide a great facility for everyone in Cockburn (from the young to the elite to the old!) to get active and have some fun playing basketball.  Plus they are great friends of all of us at Round 1.

If you are wondering which of the three ‘tubs’ to drop your bottletop into, please think about supporting Cockburn Basketball.

Gym Update #5 – Crossfit Competition – Riverside Jam

Along with everything else going on, we had a few Round 1’ers up competing in the ‘Riverside Jam’ Crossfit competition on the weekend.  We had three competitors in the ‘Girls – Beginners’ competition and they all did amazing…Taima Komene finished 11th (57 total), Hohi Wepa finished 7th and Renae Sealey 5th.  All three girls were up near the top of the leaderboard in each of the four events (WODS) on the day.

Today (Sunday), we had four competitors in the Intermediate contest – Lloyd and JD in the mens, Kirei and Zara in the girls.  JD and his bleeding hands somehow found a way to complete all of the events (for sure I would have thrown in the towel!) and finished a creditable 35th in the mens division (out of 59 finishers).  Lloyd did even better and recorded our first top 3 finish for the day – 3rd place in the mens.  In the girls, Kirei finished one point short of a top ten finish in 11th and Zara put on a bit of a show with finishes of 6th, 5th, 1st and 1st in the four WODS and first overall on the day!  Go US!

If anyone is interested in competing in the future, maybe have a chat to Lloyd or myself and we will keep you up to date with the events…

Gym Update #5 – New Gear has Arrived – Bumper Plates and Barbells

On top of the new wall-ball covers that arrived/were installed last week, I also rolled down to Rockingham Fitness (http://fitnessequipmentperth.com.au) and grabbed some additional Olympic Bars/Bumper plates last week.  This equipment is needed (actually, a bit more is needed) because this week we will be having another ‘try’ at implementing some ‘proper’ deadlifts in our boxing classes.

Remember the very simple 5-step process for deadlifts:  Feet shoulder width apart with the bar over your shoe laces, hands grab the bar outside your knees, bend your knees till your shins hit the bar, shoulders back/back straight, stand up!  Our video going through this process is here:  https://www.youtube.com/watch?v=iFpIJ6xJPSI

Be sure to check it out before heading along to deadlift later this week.

Gym Update #6 – New Gear Part 2 – Gloves, Wraps, Backpacks and Hats

On top of the new gym equipment, we also received a new delivery of bag mitts last week and a new order of hand-wraps is not far away.  We also have some new backpacks about to arrive (embroidery underway) and have changed the design away from the sling-bags for the first time in a while…the new bags are a little bigger/more expensive but the main reason for the change was simply to offer a different product to long-term members.

I am also in the process of arranging some snap back caps featuring the ‘boxer’ logo that you will have seen on the back of our new trainer shirts…the samples look amazing and I hope everyone likes them!

Gym Update #7 – Round 1 Dream Team has Launched for 2015

Every year we run an AFL Dream Team competition and this year is no different.  Well – it is no different in that we are running a league…it will be different in that I will WIN!  Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV.  The league (oddly enough) is called Round 1 Fitness.  There are 20 spots in the current league – if you miss out, send me a quick email and I will start up a second competition…

Gym Update #8 – New Bikes are on the Way

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

Gym Update #9 – Spartan Up – New DISCOUNT OFFER

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

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

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

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

Gym Update #10 – Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

The Barbell Shrugged guys had a great podcast/article up with Tim Ferris last week – some great philosophies/commentary in the interview including Tim talking about taking the ‘minimum effective dose’ (of EVERYTHING!), starting off slowly in any new venture rather than ‘rushing in’ and generally making sure that you plan your days/lives so that you get maximum value out of every moment.  It is pretty cool.  The text/summary is here and the audio is here.

Michael.

Fair or Unfair? It doesn’t Matter – Get it Done!, New Gear, MobilityWOD February 1st, 2015

Hi and welcome to another week,

I am supposed to start the blog with a bit of a replay of the week passed – but I want to start today by saying a big thanks for everyone who came in to the gym this morning to get their InBody 570 Scan done as part of the 28-Days Later challenge.  Apologies to everyone who had to ‘wait’ – I know the line was out the door for most of the morning – and I appreciate everyone’s patience.  All up, we managed to get 94 people scanned in just on five (5) hours which is nearly 20 people per hour…I am impressed at everyone’s dedication in getting in to do this early on a Sunday.

As for last week – well – classes were tough.  The gym was a genuine sauna last Wednesday and – together with that 9-minute rounds session plan (thrusters, hang-cleans, bike sprints and pushups!) it was a very challenging (though rewarding) class to have a go at.  My favourite session of the week though was probably the Friday class – the target based punching/squats/kb swings was really challenging and the ‘rhythm’ of it enabled me to focus on just working hard.  I wasn’t a fan whilst the session was underway but at the end I was really happy with what I had achieved.

I don’t want to write too much today (it has been a long enough day already!) but I do want to talk just a little bit about results and how your internal conversations about them impact your ability to progress.  Now this is not written specifically for people doing the challenge but it certainly applies to them…but more generally it is about training, diet and outcomes.

The reality is if you are regularly (and this means two-three times per week) training at Round 1, you are training pretty hard – certainly hard enough to change your body composition.  But that doesn’t actually mean anything in terms of outcomes.  You are positioned to get good results, but it doesn’t guarantee them.  And just because in ADDITION to your training you are carefully watching what you eat – keeping ‘treats’ and alcohol to once/twice per week – just because you are showing some real discipline with regards to your diet it doesn’t mean you WILL get great results.  It means you are giving yourself a great CHANCE at great results, but again, watching your diet guarantees NOTHING!

You don’t get to just ‘HAVE’ what you want – just because you ‘DESERVE’ something doesn’t mean you get it.  And there is no point thinking about whether the outcome you got is fair or unfair or just a pain in the butt – all you can do is get on with things.  Extra work, focus and commitment are always required if you want to be successful.  If you get through a ‘block’ of training/diet change and haven’t achieved the results you wanted – don’t start a conversation with yourself about it not being ‘FAIR’.  Have a sit down and a real think about exactly what you DID against what your plan had said – and then consider about what adjustments need to be made.  Giving up is not the answer – making adjustments and moving forward is the answer.  If you aren’t sure how to do this – ask for help.  People are always up to assist when they can see the person asking is being genuine in what they are trying to achieve.

What does this mean?  Well, for example if you had set yourself a 6-week weight loss goal but – at the end of that time you missed your target, rather than sulking think about what could you have done differently?  Maybe your weekly ‘cheat’ meal had turned into a cheat day?  Maybe you were skipping breakfast a few times each week because you weren’t getting organised the week before.  Maybe you missed a couple of gym sessions here and there because of commitments at work or with your kids or whatever – none of these things are ‘BAD’…they are just LIFE.  But since you know these things happen in your ‘LIFE’, well, what is your plan for overcoming those obstacles moving forward?  What will make the results in the NEXT 6-weeks better than the ones in the period just gone?  In the examples I gave, well, maybe you start making your breakfast the night before or decide to start training at 5am – or 8pm – or at a time you know will have less potential impact on work/family?  Or maybe it is more complicated than all of that and you ask for help…but giving up wont give you results – nor will just repeating the same pattern again.  Double down on the work/focus/commitment and get started again.

All of this is probably woeful advertising for a gym – I am telling you that training 3x per week and watching your food guarantees NOTHING when 20x different adverts on TV will promise you amazing results by taking a tablet or drinking a shake…but it is true.  What happens is that you get what you get and if the results aren’t coming then there is no point sulking about it – you simply need to double down and remember why you started on the path you are on.

Remember, extra work, focus and commitment are ALWAYS required if you want to be successful.

See you in the gym.

Michael.

p.s.  If you are at all interested in the Spartan Race we are entered in on April 18th (and it is only the 7km sprint version and we are doing it as a TEAM – you wont be left to negotiate obstacles by yourself!) then let me know.  I have a special discount offer for Round 1 team members (once we hit 50 participants we became eligible for this)

Gym Update #1  – 28-Days Later Challenge

As mentioned at the top of the blog, thanks again to everyone who came in this morning (Sunday) for their initial Body Scan for the 28-Days Later challenge.  Apologies again to everyone who had to wait (I know the line was long) but I don’t really have a solution for a better way to do it…I have tried spreading the appointments over several days during the Life Plan but all we end up with is one big long line at everyone’s ‘preferred’ time and no-one the rest of the time…I also apologise to people who had wanted to pay for the challenge via Perkville – I made this challenge ONLINE REGISTRATION and PAYMENT ONLY to try and cut down on the admin effort in maintaining the ‘GROUP’.  When I setup a challenge such as this, creating a ‘group’ of members who have signed up vs those who have expressed interest vs everyone else is a bit of a nightmare (and one we are going through with the SPARTAN RACE Group)…using the new online facility automatically adds everyone to the group and means that the communication/payment tracking/etc all becomes a zero overhead activity.

Please note you WILL STILL RECEIVE PERKVLLE POINTS for your challenge payments!  It is not Perkville ‘exempt’ – but there is no way to set up the online payment system to link through to Perkville…

Anyway – it is only the first and if you still want to have a go at the challenge it is not too late.  You will probably have to ‘roll the dice’ a little with regards getting your scan done (we don’t have staff waiting by to do Body Scans! J) but most evenings you will be able to grab myself or one of the other trainers for 5-minutes before your class.  It is a bit more difficult in the morning/during the day when there is often only one trainer on-site…just be flexible, get started on the food training plan and get your scan done as soon as possible:

All details for the challenge are here: http://round1fitness.com.au/28-days-later-challenge

Gym Update #2 – Body Work Kudos

To all of the 9:15am crew (and everyone else of course, but to the 9:15am crew in particular) who have been coming to the gym at either 7pm on Tuesday night or 12pm on Friday to ‘have a go’ at a Body Work class, good on you.  Yes – the ‘Body Work’ sessions are hard and can be a bit unrelenting, but unless you are stuck in some kind of ‘every minute on the minute’ hell (hmmm – like class ‘A’ in the current cycle!), you really can work through the white board at your own pace…in a lot of ways Body Work is kind of like a 9-minute rounds class.

Gym Update #3 – The RIGHT Gloves for You

We sell a few different types of gloves at Round 1 and I see an even greater variety every day in the gym.  So…how do you pick your gloves?

Personally, I don’t worry too much about how long they take to get off and on – I DO try to choose ones that offer as much support as possible BUT I don’t have to take off though!  What this means to me is that I use the leather punching gloves from Round 1 with a nice big wrist wrap for support and some good padding on my knuckles…after all, I do a boxing class every day!

With our 12-month memberships we give people a pair of what I call ‘Bag Mitts’.  These don’t have a wrist wrap and don’t suit me because I have a dodgy wrist, but a lot of people like them because they can slip them on/off with ease.  I understand this and think they are good product for the price – but if you are doing classes regularly then you will probably need to replace them every 6-months or so.  Again – they are your hands!

We also offer MMA-style gloves and Sparring gloves for sale – these seem to appeal to people with very different aims.  The sparring gloves are great and offer the MOST protection of any of our gloves.  They do have an attached thumb though which makes it difficult to leave them on when using rings / barbells…you certainly have to take them off for kettlebells, skipping, etc.  I used a pair of these up until about a month ago when I switched back to the leather gloves because of that very issue – but they are a great option if you are prone to getting sore hands as they offer a LOT more padding than any of the other gloves we sell.  To be truthful, I should probably still be doing my boxing classes using this type of glove.

Lastly we offer MMA-style gloves that (in theory) you never need to take off.  I occasionally use these gloves for 1-minute rounds for that very reason, but (for me) I find my hands get very sore when I use gloves with such little padding – other peopke swear by the convenience of them and how ‘light’ they are.

Choose the gloves that are right for you – when you are picking them out, put on a CLEAN pair of wraps and try them on over the top (yes, even the MMA gloves!).  You are probably doing three or so sessions a week in them so make sure you are happy with your gloves!

Gym Update #4 – Round 1 Dream Team has Launched for 2015

Every year we run an AFL Dream Team competition and this year is no different.  Well – it is no different in that we are running a league…it will be different in that I will WIN!  Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV.  The league (oddly enough) is called Round 1 Fitness.  There are 20 spots in the current league – if you miss out, send me a quick email and I will start up a second competition…

Gym Update #5 – New Gear has Arrived – Wall Ball Covers

As it turns out, all of the wall-balls we have bought are made out of tissue paper and string!  For people who have noticed a couple with holes in them and some ‘missing’ balls in different weights, well, I managed to get in some ‘WALL BALL COVERS’ from RX (http://www.rxsmartgear.com – the company who makes our speed ropes) and they are nearly all back in service!  At half the price of a replacement ball (which admittedly is still around $50 per ball L).  Anyway – the new covers are all the same COLOUR – so pay attention when you pick them up…red isn’t always the same weight!

Gym Update #6 – New Bikes are on the Way

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

Gym Update #7 – Spartan Up – New DISCOUNT OFFER

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

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

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

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

Gym Update #8– Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

We put up three new videos on our YouTube Channel this week – two relating to the challenge and one is a fun video cut from the 9-minute rounds class last Wednesday:  https://www.youtube.com/watch?v=OBqWj_BDMAg

The ‘other’ link of the week is from MobilityWOD – a great video about some pre-workout activities to do before you start doing squats!  Hey – we do squats every day – maybe this could help us!  https://www.youtube.com/watch?v=JBHzXF-mVjY&index=3&list=WL

Michael.

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

Hi and welcome to another week,

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

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

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

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

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

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

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

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

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

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

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

See you in the gym.

Michael.

Gym Update #1  – 28-Days Later Challenge

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

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

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

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

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

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

Gym Update #3 – Wrapping your Hands

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

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

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

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

Gym Update #4 – New Bikes are on the Way

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

Gym Update #5 – Spartan Up – New DISCOUNT OFFER

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

To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015

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

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

Gym Update #6– Join PERKVILLE.  Join NOW!!!

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

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

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

Link of the week

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

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

Michael.