Strength vs Cardio, New Gear, Running Club, The One Challenge June 25th, 2017

Hi and welcome to another week,

A million thanks to everyone who got along to the gym last week – particularly to everyone who got along when the weather turned ‘evil’ on Wednesday and Thursday.  Remember, the only workout you will ever regret is the one you decided not to do…if it is raining outside, you will be OK at the gym (‘cos we train inside!).  Get along and get it done.

I will comment about the challenge later in the blog but I have to say the thing I love about challenges is seeing so many people in the gym before/after classes grinding through their ‘extras’.  It really is amazing how much difference that extra 15-minutes each session can make to the progress you are able to make – it might be as simple as a 15-minute run or 15-minute squat progression or as complicated as some of the core programs we have put together for challenge participants…either way, that little bit of ‘EXTRA’ effort is the way to crank up your progress!

Watching the extras getting done and thinking about this week’s blog has gotten me thinking about the age-old strength versus cardio question when it comes to your training.  I have no doubt if you took a ‘straw poll’ of people you would get a pretty equal split of answers both in terms of what they ‘prefer’ to do and what is ‘better’ for them – and further I have no doubt that each of the answers you get is probably ‘right’.  But it also got me thinking about the way we structure our session plans at Round 1 and the way the cardio/strength components are split – and to be honest my own sporting experience/training experience obviously plays a part in all of this.

Having come from primarily an aerobically based, team-sports background, it is pretty safe to say that cardio based ‘conditioning’ efforts are always going to be at the core of my training and the planning I do for both classes and individuals at the gym. At the same time – having experienced situations first hand where other competitors have been ‘better’ because they were stronger there will always be strength based components in any training I do.  I guess to use the common fitness industry comparison of a car – you need to make sure you have a motor (cardio) and you need to make sure all of the components are in place to get the power of that motor onto the ground and moving along the street (strength).

What does that mean?  Well, if all you are doing is cardio – awesome.  You are going to have a big motor but probably wont be able to use it in any meaningful way (unless of course all of the meaning you are looking for is breaking the 3-hour mark for a marathon).  If all you are doing is strength, well, of course the opposite is true…you might look pretty good but wont be able to get anywhere in order to use it!

As it says on the wall in the gym, our ‘CORE’ workout (30-40 mins) should include at least 8-minutes of ‘strength’ work.  What it doesn’t exactly say is what the rest of the time should be spend doing except for the generic ‘interval training’.  So again, what is it to be?  Strength or cardio?

If you consider that a ‘Pull-up’ (and I picked this because improving pull-ups was the focus of more ‘The One’ challenge wish lists than any other) is a strength movement and imagine that the first thing you did when you got to the gym was to try and do as many as you could, how many would you/could you do?

From there imagine a scenario where instead of just going straight to the pull-up bar, you jumped on the assault bike and did 30 calories as fast as you could and THEN tried to do as many pull-ups as you could?  How many would you get then?  The same?  More?  Less?  Well after getting involved in a discussion on this subject during the week, I actually I tried it out to test the results.

Pull-ups straight away:  23 reps (strict).

Pull-ups after 30-cal bike sprint:  15 reps (strict).

I promise I tried as hard as possible with both the pull-ups and the bike (bike was 38 seconds for 30 calories) and didn’t ‘cheat’ the numbers to try and support my own belief system!…that said, the outcome represents a massive drop off which on the surface doesn’t make a lot of sense.  After all, there is no way that riding the assault bike – even riding the assault bike as hard as you can – should decrease your ability to do pull-ups by more than 30%.  Yet it did.  So what is going on and what does it all mean?

I have been trying to do some reading on this during the week to get some information on what is ‘REALLY’ going on (if you are interested I found this journal article pretty helpful:  https://www.researchgate.net/publication/6153284_Strength_Training_and_Aerobic_Exercise_Comparison_and_Contrast) because it certainly doesn’t make complete sense that a cardio effort would cause strength performance to fall away so much…or (as anyone who did TANKS during the past week with the split between the barbell circuit and bike calories) whilst it makes some sense that strength efforts – particularly leg based – will cause your cardio efforts to fall away, the extent to which it happens is WAY worse than you expect…

So where is this going?  If you spend your time splitting your training into dedicated cardio sessions and dedicated strength sessions, then you will (no doubt) improve and develop your performance in each of those areas.  Your cardio will improve AND your strength will improve – but because you are separating your training across the two ‘modes’ (for want of a better word) you wont improve your ability to operate in an environment where you need to change focus areas frequently – in other words, such as in events like the various adventure races as well as sports such as basketball, netball, football, rugby, soccer etc.

I guess that is what we are trying to re-create at Round 1.  An environment where we are continually switching between cardio and strength modes (assault bikes, rowers, skis, kettlebells, barbells, dumbbells) OR boxing which by its very nature involves BOTH throughout each session.  Now, whilst it remains true that someone who is just flat out stronger than the person remaining alongside them will not necessarily get the same ‘effect’ of the training mode changes if both of them are using the same weights during the strength activities (obviously stronger people wont need as big a % of muscle fibres to complete the same task as some who is not as strong!), I guess there are two things we try to do to overcome this effect of ‘creeping excellence’.  First off, there are a range of weights available to enable people to increase the volume as they become stronger – remember, once upon a time the heaviest barbell in our gym was 15kg!  Secondly, the way our sessions are planned the person who finishes ‘first’ should have other tasks to go on with which SHOULD mean that they simply complete a greater VOLUME of work.

All of this of course assumes one really basic thing – EFFORT.  As I often say at footy, you can’t coach effort – you can talk about technique and the ‘HOW’ as much as you like but no matter what the coach says, unless EFFORT is high, the outcomes wont be.  (Language warning:  https://www.youtube.com/watch?v=W2FwDM5VGJ8)  So…as long as you are putting in the work, the sessions at the gym are looking after the cardio/strength mix and should have you in great shape.  BUT – as always – if you need to either build that motor (cardio) or get a bit stronger, come and talk to us about what can be achieved with just an extra 15-minutes of work at the end of each class!

See you in the gym,

Michael.

Gym Update #1 – ‘The ONE’ Challenge

Three (3) weeks down and all is well.  I know I am really battling with my ‘ONE’ food challenge (eat 3x meals each day) primarily because there just isn’t anywhere near enough time in the day to eat three meals!  I have been bringing in some breakfast to eat each morning (overnight oats) rather than relying on cooking up some bacon and eggs mid-morning when I (hopefully) get home for a couple of hours.

The problem of course is that if I get home mid-morning having eaten overnight oats at 8am (or 9am depending on PT commitments), then I struggle to eat what would be meal number 2 (lunch I guess??)…back to the gym for a few hours, pick up DJ from school then off to footy or work until 9pm – somehow whether I bring breakfast into work or wait until 10:30am to eat it at home is still translating into two (2) meals per day…Something to keep working on that’s for sure.

If you haven’t booked in your session to go through your training plan progress with me yet, please be sure you do so – session times are available from 4pm on MONDAY June 26th.  Good luck!

Gym Update #2 – Round 1 “Help Line”

This is a repeat of last week’s note – as mentioned, stay tuned as we continue to build our database!

Been spending a bit of time working on getting a database of specialist services together lately – trying to use the experience we have garnered in the past Seven (7) years in Cockburn to be able to offer pretty basic consults for people who need help with medical services, external training services and a few other things.  The way I see this working is that if you need some physio help, we connect you with the physio and are able to discuss the issue with them directly before you arrive for your appointment (and in theory we can set up the appointments but that is a bit more of a work in progress).  Same for chiro, podiatry, OT…you name it.  Same for specialist training services (sprint coaching, olympic lifting etc).  Whilst I wish we could cover EVERYTHING in house, it simply isn’t realistic given the wide range of specialist services people are chasing…

Anyway, in the short-term, if you need help with something and you are a member of the gym, dont be shy about asking for help and we can get you in touch with the people best positioned to help you.

Gym Update #3 – New Gear and other Stuff

So…the gloves and MMA gloves still aren’t here – 100% they just have to arrive this week!  Please just keep asking us for them when you get into the gym.

A limited number of new hoodies will also be in the gym pretty soon.  Just as an FYI, as with last years hoodies we probably WONT allow the use of Perkville points for these items – sorry about this everyone but the Perkville program does allow everyone to get their gloves/wraps etc (not to mention personal training sessions!) at pretty much less than cost price and we just cannot support that when it comes to the hoodies.

There are also a heap of new dead balls/slam balls on the way…I know a few more have split and am doing what I can to try and keep up with demand…please do keep in mind these balls are > $100 each and to just trivially throw them away is not the greatest plan ever.

Gym Update #4 – Running Club Off and Running

Running club was a bit quiet today but well done to all who participated.  We completed a series of 400m sprints followed by 200m recovery runs (no walking permitted in betwee)…as the guys will tell you, this is and was W-A-Y harder than it sounds!

If you still want to jump in – jump in.  As I have been saying, if you follow the plan you WILL get to the end of the City to Surf event in great shape!  Next week we will be meeting up at Cottesloe Beach for a 8km saunter down the coast followed by a coffee…hoping we get a few people making the trip.

Homework for this week?  2x 30 minute runs – but really push it along.  If you need to stop and walk a little that’s fine but when you are running I want you going HARD…not quite at that 400m pace we were on today but not far off it.  Give it a go!

Gym Update – Footy Tipping and Fantasy

OK – so the results roller-coaster continued but despite all of the close games this weekend it seems most people ended up on the ‘right side’ of the ledger…with I think 5-games decided by less than a goal though things could have been so much different!  We had FIFTEEN tipsters select 7/9 winners, and another SIXTEEN select 6/9…so overall there wasn’t much movement on top of the ladder.  ’Dazza’ has joined Michael Campbell on top of the table and there is a chasing pack of FIVE tipsters just 2-points behind.

It was the first round of Fantasy in 3-weeks and it was nice to be playing matches again.  Scoring was only ‘OK’ in our league this week and it seems the bye-rounds might have caught a few coaches out…Good scores were recorded by Brian Smith (You kick like a girl), Liam B (Jaegerbomb) and Daniel Augustine (Wooshas Pharmaceuticals).

Link of the Week

An always good list of ‘stuff’ – this week, four mistakes you are ‘probably’ making in your warm-ups!  http://bonvecstrength.com/2017/01/16/4-warm-up-mistakes-youre-probably-making/

Some people would say that arriving late to class and missing the warm-up is the single biggest mistake of all…and I am one of those people.  If you go into the class ‘cold’, you are not going to get going properly for another 10-minutes or so as you slowly wind into the session.  Want to get the most out of your session?  Complete the warm-up and complete it properly.

Technique vs Strength, The One Challenge, Running Club June 18th, 2017

Hi and welcome to another week,

Wednesday, Thursday, Friday…Bang, Bang, Bang.  For anyone who pushed through those three classes at the end of last week and lived to tell the tale, well done because that is as tough a series of sessions I can remember.  Really happy with the effort put forth by everyone and the way so many people just grit their teeth and pushed hard to the end.

We have some cool stuff ahead this week as well.  The new Body Work sessions roll-in to the program tomorrow with six (6) new classes to roll through day by day over the next month or so.  Remember, what is on MONDAY this week will be on Saturday next week, Friday the week after, Thursday the week after etc etc.  So if you do BW on the same day each week, you will do all 6-classes…but if you do it Thursday this week and Wednesday next week, well, that will be the SAME program.  Boxing is also pretty cool with both a partners class AND a team challenge on the agenda.

I have a couple of notes about our ‘The One’ challenge below but after putting together a heap of programs for the challenge it has given me a bit more insight into the things people are struggling with AND struggling to get better at.  I tried to give a bit of insight into all of that in the little blurb on the challenge in LAST WEEK’s blog but whether you know the exact details of the challenge or otherwise, if there is something you are unable to do (in the gym) it generally comes down to one of two (2) things:

-       You don’t have the SKILL to do it.

-       You don’t have the STRENGTH to do it.

I know this is probably a bit of an ‘OBVIOUSLY’ moment for everyone reading who will be sadly shaking their head at me simply reciting what they already know, but that doesn’t mean it isn’t true.  And it doesn’t necessarily mean the problem is what you think it is.  Or (consequently) that the way to fix it is what you think it is.  By this I mean sometimes when you think the answer is to get stronger, you actually just need to practice/get right the technique – yet other times all the technique in the world wont help unless you get stronger.

I often see this reflected in Body Scan outcomes – where after a month or so of a focussed lifting program – and this often happens when people follow a relatively ‘simple’ program such as Stronglifts 5×5 (which is an EXCELLENT methodology with a great supporting app btw) – and when they do their Body Scan at the end of that one/two month block and find that their muscle mass has not changed much (and in some cases it has even dropped marginally).  The usual comment is ‘How can that be?  I am lifting WAY MORE than I was a month ago – I MUST be stronger’.  The answer of course is a pretty simple one.

Due to the number of repetitions they have been doing the increase in the weights being lifted is not down to an increase in muscle – it is because they have simply gotten better at squatting/deadlifting/bench-pressing etc.  In fact, they ALWAYS had the capacity within them to lift those ‘heavier’ weights.  What they didn’t have was the technique that would permit them to do it and through the repetitions they have been going through, their technique has developed to a point where they are able to lift heavier weights despite no increase in muscle.

Of course, in the example above the person in question will eventually reach a point where no matter what they do they can no longer progress in their training – at that point, they need to ask themselves the question is the problem my technique or that I am not strong enough…and seek an answer to that question by getting the trainers to assess their technique and potentially getting some help in putting together a program that will address any lack of muscle mass questions.

The reality is that all of this training and body composition stuff is TRICKY and you don’t always get to choose the exact outcome you want because you are unable to take into account all the variables that will impact your progress when you embark on a training program.  Just as lifting weights everyday (as in the example above) wont necessarily cause you to add muscle, doing boxing classes or extra running each day wont necessarily cause you to lose weight.  It would be nice to think that embarking on a new training regime will immediately cause you to lose a few kilos, but the reality is that embarking on a new regime will primarily do is get you ‘BETTER’ at executing that new routine – be it running everyday, boxing every day, doing pilates, yoga, whatever it might be.  Doing those things will get you BETTER at doing those things (hence we have a running club for people who want to RUN the ‘City to Surf’!).   If your goal is to get better at running, go running everyday.  If your goal is to be fit and healthy and LOOK fit and healthy, then there is a lot more to the story.

If you – like me and most of the people who train alongside you everyday – are participating in the classes at Round 1 in order to ‘lose weight’ or ‘tone-up’, well, you are on the right track but the results are only going to be there if you pay an equal amount of attention to the food and drink you are putting in your mouth, to the amount of sleep you get, to managing the stress in your life (or having a plan to manage it in any case).  As much as I wish it wasn’t true, doing a boxing session everyday will only get you so far and if you are not prepared to make a couple of sacrifices in other parts of your life then you wont make much forward progress.

Much like the original question about it being ‘get stronger’ versus ‘improve technique’ in terms of reaching a lifting goal, when it comes to losing a few kilos and looking better in your board-shorts there will need to be a question about whether the change you need to make is related to your exercise or your diet…and as mentioned before, there are other factors in the mix (sleep, stress, hormones, genetics) that may need to be played out as well.

So just like the person with a lifting goal who needs to talk to a trainer about whether they need to follow a more specific training goal to built some muscle or just adjust their technique, if you aren’t quite getting the outcomes you are chasing then you need to take the time to have a chat to one of the trainers about what you can do differently.  Some of the advice you get might be training related, other parts of it might be food related, but if you are honest with them and yourself about the reason you are training and what you are hoping to get out of it then you are going to get a great outcome.

See you in the gym,

Michael.

Gym Update #1 – ‘The ONE’ Challenge

So we are a couple of weeks down in our latest challenge and it really does give me a boost to see so many people slogging it out in their extra’s each week.  I have said it before (over and over) but the difference an extra 15-minutes can make post-session is unbelievable.  Jumping on the assault bike, treadmill, bench-press…whatever it might be – and working hard and too a plan for as little as 10-15 minutes after every class can really have an impact as long as you do it with some real intensity!

Anyway, I will be sending out a note to all challenge participants late this week trying to set up some follow-up appointments for this coming Saturday morning.  Please keep an eye out for the message and let me know when you are available.

Gym Update #2 – Round 1 “Help Line”

This is a repeat of last week’s note – as mentioned, stay tuned as we continue to build our database!

Been spending a bit of time working on getting a database of specialist services together lately – trying to use the experience we have garnered in the past Seven (7) years in Cockburn to be able to offer pretty basic consults for people who need help with medical services, external training services and a few other things.  The way I see this working is that if you need some physio help, we connect you with the physio and are able to discuss the issue with them directly before you arrive for your appointment (and in theory we can set up the appointments but that is a bit more of a work in progress).  Same for chiro, podiatry, OT…you name it.  Same for specialist training services (sprint coaching, olympic lifting etc).  Whilst I wish we could cover EVERYTHING in house, it simply isn’t realistic given the wide range of specialist services people are chasing…

Anyway, in the short-term, if you need help with something and you are a member of the gym, dont be shy about asking for help and we can get you in touch with the people best positioned to help you.

Gym Update #3 – New Gear and other Stuff

So I KNOW I promised a heap of new MMA gloves and Bag mitts last week…they will DEFINITELY be in this week.  Apologies guys, when it comes to international shipping sometimes time-tables don’t always go to plan.

There are also a heap of new dead balls/slam balls on the way…I know a few more have split and am doing what I can to try and keep up with demand…please do keep in mind these balls are > $100 each and to just trivially throw them away is not the greatest plan ever.

Gym Update #4 – Running Club Off and Running

Running club is now three (3) weeks in and the effort really spiked this weekend with a series of 400-200-100-60m pyramids for the crew to work through.  Everyone did really well and we are looking good for our first ‘away game’ in a couple of weeks (week 5).  Week 4 will again start at the gym/Anning Park.

If you still want to jump in – jump in.  As I have been saying, if you follow the plan you WILL get to the end of the City to Surf event in great shape!

Homework for this week?  1x 40 minute run – but really push it along.  If you need to stop and walk a little that’s fine but when you are running I want you going HARD…not quite at that 400m pace but not far off it.  Give it a go!

Gym Update – Footy Tipping and Fantasy

So, this weekend I really, REALLY don’t want to talk about football.  Between losing two games of juniors, one WAFL game and then watching the Bulldogs get smacked from one end of Etihad to the other, it has not been a great weekend.  A few people did well in the tipping though, notably the two Brad “M’s” – Merendino and Mahar – who both nailed 5 out of 6 winners.

Michael Campbell remains on top of the ladder which has undergone a fair shake up – Michael is one point clear of “Dazza” and a further point ahead of Xavier Marszal with the chasing pack now 3-points off the lead.

The Fantasy comp is still on a ‘BYE’ so no updates there for another 1x weeks.

Link of the Week

Awesome link about social media and it’s use:  http://www.raptitude.com/2017/06/want-more-time-get-rid-of-the-easiest-way-to-spend-it

This is a PERFECT DAY, “The ONE” Challenge June 11th, 2017

Hi and welcome to another week,

Thanks to everyone who took the time to get along to the gym over the past couple of weeks.  Really means a lot that you choose to train at Round 1 with us!

We have some cool classes planned for the week ahead – I am looked forward to a ‘mixed mode’ cardio circuit in Boxing tomorrow, to all of the kettlebell/bike combos coming our way from Tuesday and – of course – the incrementing Body Weight circuit that features on Wednesday.  One thing is sure, topping the effort needed to get through that class last Friday is going to be tough – that is one of the toughest classes I can remember in 7 years of writing them.

It has really felt like I am chasing my tail lately – everything going on in ‘life’, be it work, footy, family, whatever, seems to have been completely chaotic yet my forward progress has been next to zero.  As an example, despite spending pretty much 12-hours each day on the gym last Sunday, Monday, Tuesday, Wednesday and Thursday, I managed just a solitary training session…and even that was driving back to a closed gym on the Monday public holiday to do a few squats – getting a class done was a bit of a pipe dream.

It really is difficult seeing a way forward when you are working that much but things in your life don’t change.  For me – like pretty much every business owner I know – the hours I work are FREE…me doing stuff is good for the R1 bottom-line because I don’t get paid for it.  Which makes it attractive in that sense – but also leaves you feeling pretty ‘burned’ personally.  Thursday was a particularly tough day racing from work to meet some personal commitments and I finally arrived at home around 9pm that night (having left at 4:40am) and wondered what the heck was going on and where it was all going to end up…until I remembered that if that was my ‘WORST’ day, I need to compare it to what my definition of a ’Perfect’ day was.  Well, at least that’s what Chris Cooper would say I have to do – just to see how far away my version of MISERY really is from my version of perfection!

There are rules though.  Your perfect day, can’t be lying on a beach somewhere…it has to involve SOME element of ‘WORK’…or at least your ideal work.  You have to be a productive member of society and your family on your “perfect” day – you cant just go from the beach to the golf course to the hotel bar…you have to take care of professional and personal responsibilities on your “perfect day” – it can’t just be a day of wine and roses.  And I guess between the lines is the ‘if you hate your job SO MUCH that the idea of including it in our ‘perfect day’ is INCONCEIVABLE well, you need to do MORE than think about making a change there…anyway, here goes!

My PERFECT day would – and a lot of you would think this is a bit sad – involve waking up pretty darn early and heading into work.  I would be up and running the first few sessions of the day – probably slog it out from the first session until around 8am or so before heading home to have some breakfast.  I should add that I wouldn’t have to listen to any EDM whilst in the gym but if I am being honest my ‘Perfect Day’ definition doesn’t really go as far as the music I am listening too when gym sessions are in progress/process.

I would take some time over breakfast – 30 mins or so – then spend another 30 mins or thereabouts doing the Mobility program I recommended to all of you guys a couple of weeks back.  At that point, I would fire up my laptop and spend a couple of hours getting all of my gym programming up to date (on my Perfect Day I don’t need to worry about membership cancellations, direct debit issues or paying bills!) before heading back to Round 1 around 11/11:30am or so to do some lifting and a class – I guess ideally I would spend somewhere between an hour and 90minutes training and chatting and – since it is my perfect day, I would (of course) record a personal best for whatever lift I was working on before my boxing class!

After my workout, I would grab my laptop and spend a bit of time planning.  Not programming this time but mapping out upcoming challenges, doing some marketing work, talking with staff about ideas they have etc…until around 3pm when it is time to go and get DJ from school.  Grab him from school, fix us both some lunch (yeah, well, lunch at 12pm never really works for me!) and head out in the front yard and kick the footy around with him and his brother for 30 mins or so.  Then head off to footy training.

On my perfect day, training goes well and there are no injured players to worry about and I am home around 7:30pm or so…dinner with the fam (and of course everyone is there although that does put this into the real, play my guitar a bit…off to bed around 9pm.

When I read it back, last Thursday isn’t SOOOOOO far from perfect.  I mean, I ran a few more gym sessions, missed the breakfast, the programming work was gym cleaning and bike maintenance, I didn’t get to train but I did get to spend a couple of hours with my 15year old (he had a Dr’s appointment up in Burswood at 1pm) and whilst sitting in the waiting room at the Doc’s wasn’t really a highlight I did get to both do some reading AND spend some time talking to one of my kids – albeit as we were in the car together but when you have teenagers you take what you can get.  After the Dr’s, I was off to help coach my 10yo’s footy team – which he seems to like even though it does feel more like cat herding than football coaching to me!  After that, I was off to footy again, and whilst my vision of a ‘perfect session’ and early finish fell flat, it wasn’t too bad and I was home around 8:30pm or so, dinner in front of tv and bed.

So all told, the difference between my ideal day and what felt like being a spinning top wasn’t much really – the difference was breakfast, swapping out some cleaning and maintenance work for some programming, I missed out on my training but did get to spend time with my kid…it honestly wasn’t all that bad.  In the moment, it was a chaotic, rushing mess of racing around from one-responsibility to the next…looking back, it was just a day and one that I am pretty sure I survived OK!

Is life as it is today perfect?  Well, I am not sure I could say that.  But when the difference in a day of misery and a perfect day is a missed training session and some breakfast, well, it can’t be that bad.  And whilst I was home a bit late and a bit too overtired to get my guitar practice done, that probably saved the rest of my family from a good 30-minutes or so of needless suffering!

Sure – on too many days I am involved in both opening and closing the gym and those two times are WAY too far apart to be a sustainable, regular part of life…well, hopefully like each of you out there my perfect day – involving some work, some exercise, some family time AND some ‘hobby’ time is not that far away.

I would encourage each of you to try and map out your own PERFECT DAY – and chase after it.  That way, when you have a day like I had last Thursday hopefully you too can look at what is ‘perfect’ and realise that, if only for a couple of small changes here and there, you would have had it!

See you in the gym,

Michael.

Gym Update #1 – ‘The ONE’ Challenge

So our latest challenge – “The ONE” is off and running.  This challenge is all about improving ONE part of both your diet and your training for ONE month.  I have sat down and had one-on-one sessions with what felt like 2000000 people last weekend (reality is it was a couple less than 50) and commonly chosen ‘ONE THINGS’ were:

Food Category:  No Sugar, No Chocolate, No Alcohol, No snacking after dinner and ‘Eat Breakfast’.

Training Category:  Abs, Core, Upper Body, Squats, Cardio but no running, Cardio but no bike, Cardio but no ski, Cardio running only and Deadlifts.

Everyone (well, everyone except 3 people) should have their individualised, 5-week training plan to work through…now it is just a matter of actually working through it!

As an aside, I have had to seek assistance (see below) for two of the individualised training plans as part of this challenge…I hope no-one thinks of this as a cop out but I am not the master of all things and all skills – there are some things other people are best positioned/placed to help with and I think using them makes a lot of sense.

Gym Update #1 – Round 1 “Help Line”

Been spending a bit of time working on getting a database of specialist services together lately – trying to use the experience we have garnered in the past Seven (7) years in Cockburn to be able to offer pretty basic consults for people who need help with medical services, external training services and a few other things.  The way I see this working is that if you need some physio help, we connect you with the physio and are able to discuss the issue with them directly before you arrive for your appointment (and in theory we can set up the appointments but that is a bit more of a work in progress).  Same for chiro, podiatry, OT…you name it.  Same for specialist training services (sprint coaching, olympic lifting etc).  Whilst I wish we could cover EVERYTHING in house, it simply isn’t realistic given the wide range of specialist services people are chasing…

Anyway, in the short-term, if you need help with something and you are a member of the gym, dont be shy about asking for help and we can get you in touch with the people best positioned to help you.

Gym Update #2 – New Gear and other Stuff

So we have a heap of new bag-mitts and MMA gloves arriving at the gym this week so if you are in need of an upgrade, maybe from Tuesday/Wednesday is the time to come and chat to us.  The MMA gloves are the most recent design with the double wrist wrap around that are not only ‘easier’ to get on/off than other MMA gloves, but they offer a LOT more wrist support.  For people like me who do a lot of boxing sessions and worry about their hands/wrists when doing so much punching, these are actually a pretty good option.

Gym Update #3 – Running Club Off and Running

The Running Club is now 2x weeks in and this morning we stepped things up (just a little).  The guys did some intervals over 40m, 60m, 100m, 200m and 400m in a pretty solid 40minute session.  Remember, our intention is to ‘BUILD UP’ to complete the CTS, not to run it today…if you are still keen to join in and get a great result in the CTS, well, things aren’t so far gone that you wouldn’t be able to jump right in!

For those who did attend, remember you have homework for this week which is a pretty simple 20-minute ‘challenge’.  Run out of your front door and run at your ‘normal’ pace for 12-minutes.  Stop – turn-around, and run back…but you need to make it back in 10-minutes or less!  Have a good crack it and you will really benefit.

Gym Update – Footy Tipping and Fantasy

No results today – there is a game on tomorrow.  A quick update on the overall tipping though (since I didn’t blog last week):

Michael Campbell continues to lead but the ‘pack’ has closed in and there are now SIX (6) people within one point.  The chasing pack includes Pete Brear, Chantelle Pearce, Xavier Marszal and Craig Burleigh.

The Fantasy comp is still on a ‘BYE’ so no updates there for another 2x weeks.

Link of the Week

Bit of a fun link this week – for everyone who is working on pull-ups as part of their ‘The One’ Challenge goals, well, this will show you it doesn’t end there:  https://www.youtube.com/watch?v=DJjHh-RO_aE