Fall down 7-times, Speed ball technique, ‘The One’ Challenge June 19th, 2016

Hi and welcome to another week,

Thanks to everyone who got along to the gym last week – some pretty awesome classes throughout the week…it really did feel like a bit of a cardio focus when I was doing the sessions although I can tell you that wasn’t supposed to be the intention when I planned it all out.  Certainly the Tuesday partners class and the 5-minute rounds that ran on Friday just seemed to be one cardio station after another (or maybe that is just where my conditioning is at right now??).  In any case – lots of fun and I am sure I am better now than I was this time last week….right???

Personally I am battling my way through our latest ‘THE ONE’ challenge and have been finding getting the classes done (3 each week) is no problem at all…but putting on my ‘big boy pants’ and committing to do 3x extra sessions of ‘conditioning’ has been a real struggle.  The physical side of it is tough (I guess) but honestly once I get started I am usually OK – it is just the mental battle and procrastination that goes on before getting started that is really wearing me down.  I know, I know – it should be simple.  The program is there, three times each week I just need to carve out a 30-minute slice of time and DO IT but somehow knowing it and saying it are both WAY (way, way) easier than doing it.

That said, if you want to get better at something – which is the idea of this challenge – then there isn’t really much that you can’t overcome if you dedicate enough energy/effort towards it over a long period of time.  If you FOCUS when you PRACTISE you get better!  Like the Bible says (Proverbs 24:16) “For a just man, falleth seven times and riseth up again”.

OK.  So now I have quoted the Bible which has got to be a first for me (in any part of my life!) but whether you have taken on a new skill or are working towards a medium to long-term goal (losing x-kilos, gaining muscle are the most typical gym examples here) I guess I see so many people have a go for a while – then give up and stop – then start-up and have another try – then give up again only to start AGAIN 6-months later.  I see the same thing at footy where players aren’t getting a game and ‘persist’ for a time before pulling the pin…as anyone in a coaching role will tell you, in most cases their opportunity would have been ‘right there’ pretty soon after they had decided to call time had they simply stuck at it!

Improvement and results come only from persistence – and this is true whether you are chasing a skill acquisition target (though in the case of me trying to learn guitar I am on a VERY SLOW improvement curve!) or a long term goal the only thing that is certain is that there a million paths to follow that will get you results – and one sure way to failure (it’s called giving up).

That’s it from me for the day – see you in the gym,

Michael.

p.s.  Don’t forget, we are meeting at the Merriwell (Crown complex) this SATURDAY for a beer and whatever else at 3pm.  We would love to see you there…if you can’t make 3pm, don’t stress too much because I wont get there till 5:30pm or so and will be looking for someone to buy a beer for around that time!

p.p.s.  Struggling with the speedball – be sure to check out our link of the week!

Gym Update #1 – Price Changes, July 2016 

As per last week’s note, we do have some price changes coming on July 1st.  As per last weeks note as well, if you are an existing member you will be able to stay on your current pricing as long as your membership remains valid – if you are on a contract and it expires in a few months time, you will still be able to access your current pricing rate when the renewal time comes – so you don’t need to ‘panic’ into renewing now…I am told by pretty much everyone I ask that this is stupid from a business perspective but do feel it is important to support our clients who have been supporting us for such a long time.

I had a comment from someone as well saying it sounds like prices are about to ‘skyrocket’.  Well – I don’t think that is right but there is no doubt that what we are about to do with pricing represents the biggest change in pricing at the gym since we opened the doors back in 2010.  We are making these changes because we are determined to keep the doors to the gym open moving forward (unfortunately busy classes does not necessarily reflect enormous profit margins though it would be nice if it did) and as all of our peripheral costs continue to rise we do need to make some changes to our base level pricing.

In addition to the pricing changes, we will also be changing a couple of the terms and conditions around memberships and these WILL impact on everyone as we move forward.  The main change here is that we will NOT be providing bags/gloves/wraps/towels with each new 12-month membership/membership renewals.  The reason for this is pretty simple really – given the PERKVILLE rewards scheme gives everyone the opportunity to get all of their gear at what is less than cost price anyway, providing the rewards scheme AND the packs is just getting to be a bit too much…basically, one of them had to go.  We have elected to maintain the PERKVILLE program rather than the packs because it is available to all clients and can be used for a wide variety of items…hoodies, gloves, Personal Training, Protein, Body Scans etc which seems a little more democratic than only providing the packs and only then to a subset of members.

Gym Update #2 – ‘THE ONE’ Challenge, June 2016           

Three weeks down, two to go.  Most challenges are 4-weeks long but this one has (sneakily) been extended out to five…which right now does not seem like such a great idea to me.  As per my comments last week (and at the top of the blog), I am getting the classes completed ‘no problem’ but the extra conditioning work is seriously close to killing me.  If I do it before a class – the class seems impossible.  Getting motivated to do it AFTER a class is proving a bridge too far – but I don’t like doing it as a ‘stand-alone’ session really…so when to do it?

The simple answer to this riddle is more and more becoming ‘whenever I have a spare 45 minutes’ (30 minutes plus a bit of a warm-up/cool down) because that is the only way I am getting my sessions done…

Good luck everyone – stick at it and lets make sure we ALL get to the end achieving awesome results.

Gym Update #3 – Reception area changes

In the next couple of weeks there are going to be some new cabinets/storage arrangements in the reception area as part of the work we started a few months ago with the move of all of the power/internet services etc.  These moves are primarily for storage – but also to enable us to keep expanding our range of products…people with keen eyes would have noticed all of the Rock Tape products, gym chalk, expanded protein line, skipping ropes (well, speed ropes really) and a number of other items we have added to the shop lately.  As always, we are trying make sure the prices we offer are AT LEAST as good as those you can find on shelves at other shops in the local area (try and buy Boomers at a Health Food store for $50 if you don’t believe me!).

If you do need something, please ask at the gym to see if we have it – if we do, you can pretty much guarantee it will be a good product that does the job it was designed too AND that it is being sold at a pretty fair price…if either of these things aren’t true, be sure to let me know!

Gym Update #4 – MMA Gloves

We have a new order of the Large and XL MMA-style gloves on the way and I hope they are on the shelves by the end of the month.  These continue our recently updated design with the ‘open’ thumb which is an awesome solution for anyone who just ‘hates’ taking their gloves off in classes.  These mitts really do support ‘grappling’ activities so you can be sure that you can keep them on for all of your barbell, kettlebell and dumbbell work.

Gym Update #5 – Hoodies and Attire

There are still a few hoodies left on the shelves and I have made some tentative enquiries about stocking some more.  The likelihood is that the next ‘lot’ will jump up from $45 to $60 each.  That doesn’t sound fair/right I hear everyone say, but the reality is that the hoodies actually cost us (base) $40 each to get in…and when you deduct the $4.50 GST off the sale price of each one it gives us a grand total of 50cents profit per unit…then you take into account the impact of our rewards program and it is quite easy to see how challenging it is to provide products to you guys.

If our next order is LESS than 100 units (which is what our first order was) then our base cost goes up even further…hence my reluctance when people have been asking for ‘more’ to get any more in.  It is a bit of a catch-22 in a lot of ways because we definitely want to provide you guys with an awesome range of products but when the cost is puts us at risk of being unable to pay the rent….

As per my note from last week, if you are still keen on a hoody, please let me know (I know a few people already have) and I will firm up the quotes and look to restock (I am thinking the new ones will be RED/Burgundy rather than black).

Footy Tips and DreamTeam

We have had SEVEN people tip all six winners this weekend – so congratulations and well done to each of them…particularly to Peter Brear who not only won the competition but won lunch off me when his Cats defeated my Dogs.

Kristy, Alex and Aaron all remain up the top of the overall leaderboard on 85 points…they are 5 points behind ‘someone’ but it would be immodest of me to say who has built such a huge lead!

Dream Team is on a bye for a few weeks – whilst the scores you get still count for your percentage, there are no wins/losses over the next 3x weeks.

Link of the week

After watching a few people struggle with the ‘3-bounce’ speedball requirements last week, I remembered we did a video on this a couple of years ago.  It is actually pretty good despite the dud presenter!  https://www.youtube.com/watch?v=wT08PQxlEbE

Recovery, ‘The ONE’ Challenge, Price Changes, Gym Jones June 12th, 2016

Hi and welcome to another week,

Great sessions last week.  I loved having the ski-ergs in the classes and as someone who is trying to ‘UP’ their conditioning at the moment they are just so great for me.  Really hope you guys feel the same way and that we are all looking forward to a summer with arms and back muscles that seem to be exploding out of our skins…or that is the dream right!

I have been lucky enough to spend a heap of time with people participating in our latest ‘The One’ challenge over the past week or so and can report on one resounding theme…”I’m SORE”.  Well, this is sort of going to happen when you break out of your ‘normal’ routine and focus in on some unfamiliar exercises in order to build on an area of weakness…in fact, I could almost say that if you aren’t sore you aren’t doing it right (‘cos I am really bloody sore!).  And I guess I feel like I pretty much live my life ‘sore’ – one part of me or another seems to be constantly ‘hurting’ – so when people ‘complain’ about being ‘sore’ or ‘feeling tired’ I can all at once both empathise and have NO IDEA what they are talking about (I mean, isn’t that just the way all of us feel all of the time!).

So when I dig a little bit deeper I started to work out that no-one is really complaining about being sore – what they are saying is that they would like a way to not feel so sore in between work-outs.  Which I guess means they are complaining about being sore but not really – they just want some magic potion or powder or process that will stop them feeling so sore between work-outs.  (And if that could be sold in a single serve, low cost package with another powder that makes their muscles grow and body fat drop at the same time, well, that would be even more awesome).  In other words, they want a way to ‘recover’ better, faster and want to go from work-out to work-out without having to endure that ‘how exactly am I gonna get up those stairs’ feeling.

Let me start my ‘recovery’ response by saying that if you want to hear about how you should do a bit more foam rolling, stretching and all of that well, you are probably looking for advice from the wrong trainer.  I guess I was born before all of that ‘stuff’ became a thing so whilst you will often see Lloyd, Kirei, Eden, Elie and Sarah laying about on foam rollers, massage balls and with power bands attached to various parts of their body, you will probably not see me doing that ‘stuff’ too often…my recover message is that you need to move (to recover from heavy squats, you go for a walk/light jog and do air squats and walking lunges) but I understand that this is not the modern way of doing things.  When I need to ‘recover’ I usually put on my hand wraps and gloves and do a boxing class really, really badly.  But I will admit that there is lots of info out there in the industry about what you should be doing to ‘recover’ and when you start going through it you can very quickly become confused about what is important and what the focus should be.  And as for what has been ‘scientifically’ proven to help?  Well, you can find articles espousing foam rolling, ice baths, active stretching, static stretching, etc…and a heap of articles saying lots of those things have little or no impact.

So…if you are ‘sore’, what do you do??  Well, first off you need to understand (and accept) that if you are going to train for the long term then there are going to be quite a few days when your body doesn’t feel all that great.  There are going to be days when various muscles are sore and sometimes you wont exactly be able to figure out exactly what you might have done to cause that soreness.  And you need to understand that it is normal and OK…and it is OK to train even when you are sore (but NOT OK to ‘hammer’ those sore spots with high volume).  If you are like most people I would say no matter if you have been going to the gym for 2-weeks, 2-months or 2-years that if you work hard you will never ever reach a point where you don’t have days when you wake up sore.  But the difference between 2-weeks and 2-years of training is that after 2-years you cease being ‘surprised’ by the way your body feels and in many cases you look forward to that ‘good sore’ feeling which is a nice reminder of how hard you have been working.  I guess this means that part of your growth as a ‘gym person’ is that understanding that being fit and strong takes a lot of commitment and part of that commitment is an understanding that there will be days when your body feels ‘less than zero’.

Great work to everyone who is getting through the challenge – great work for getting out of your comfort zone and really challenging yourself to improve your weaknesses.  If you are feeling sore (and a little bit sorry) after your workouts, please remember that as your body gets more ‘used’ to the new training exercises you are doing, you WILL feel better…but of course by then you will be onto a new regime focussing on the the next ‘weakness’ you have identified…and will be dealing with the next lot of ‘soreness’ and sore spots!

Ultimately, you have got to stress to progress.  Ice baths if they work for you.  Rolling out if it works for you.  Stretching if it works for.  Or if you are like me get back on the horse and get moving all over again.  But if you are looking to train and continually improve yourself, you are going to continually suffer through sore spots…wear them like a badge of honour!

See you in the gym,

Michael.

Gym Update #1 – Price Changes, July 2016 

So – we have some price increases coming in July.  Before you read on, I just want everyone to understand that whilst our prices are increasing, if you are already a member at Round 1 you will NOT be impacted.  This means that even if your current contract expires, you will be able to continue training with us at the same rate you have always been on – as long as you renew your membership within one-week of it expiring…if you leave for 6-months then come back again, all bets are off.  I hope that all makes sense – prices are changing in July but current clients will NOT be impacted even if their contracts expire.

That said, the price changes we have coming are the most significant ones since we have opened the gym.  I guess the reality is that times are challenging for everyone and we have found that the costs that are creeping up all around us are having a significant impact on us – during the 7 months that ended 2015/started 2016 we actually managed to have red ink on the balance sheet in FIVE of those months…it has certainly been a challenging time for us as a gym as we try to invest in new equipment and infrastructure AND still keep our heads above water.

SO – our plan is to do everything we can to invest in the clients who have be supporting us for so long by maintaining their current membership rates but prices for new clients will be increasing as of July 1st…I guess the message here is if you are a casual user, 10-pass holder who have friends in the same boat and you WANT to access the current membership rates, please commit to the gym BEFORE the price change occurs.

Gym Update #2 – ‘THE ONE’ Challenge, June 2016           

Great to catch up with so many challenge people over the last couple of weeks to talk about their training challenges, food challenges and everything else that is going on…I have to admit to finding this challenge a lot tougher than I had thought it would be – both from a food and a training perspective.  I really had forgotten how tough it was to eliminate added sugars and sweeteners from my diet was (and how many of my nasty food habits involve things with added sugar).  As for the training, it is my own fault for saying that I wanted to improve my conditioning but slogging through some of the workouts that Eden has set me has been ZERO fun.  Absolutely ZERO.

So – with three weeks to go it really is the time to refocus and recommit to not just getting to the end – but getting to the end in style.  If you are on a strength based program, really push those weights – if you are on a cardio based plan, really push the speed.  Let’s all try and maximise the outcome within the month so that we look back on our efforts/results with real pride rather than thinking that we could have/should have and WISH we had done a little bit more.

Gym Update #3 – Staff availability and PT

Just a little bit of an update on personal training, staff hours and how all of that is working.  Each of the trainers has a ‘set’ series of shifts that they work in the gym – their ‘full-time’ hours if you like.  Now – whilst they have the flexibility to do PT sessions outside of their scheduled shifts and some will choose to do this – I don’t put them under any pressure at all to work even one minute outside of their rostered hours.

The reason for this is that if you are in doing PT at 6pm at night – yet you had been working a gym shift from 5am-1pm earlier that day – you are probably going to be feeling a little less than ‘fresh as a daisy’ and this has the potential to impact on the session.  Likewise, if you are in doing PT at 6am on a day when you are working until 9pm when you are running those late classes your level of enthusiasm might be a little lower than it would usually be/should usually be.

So please be respectful of the guys and their hours when you are looking to do PT – I have tried to make this a little easier by recording their set hours on the little white boards in the gym reception area.  This doesn’t mean the guys DON’T want to do PT outside of their shifts…just that they are already spending 40hours a week here (+ the time that they are here training) and please understand if they want to schedule you at a time they are ‘on shift’.

Gym Update #4 – Ski Ergs Update

Well, the ski-ergs have been up and running for a couple of weeks now and I think everyone can agree that they are going to be a massive boost to the gym – they are a tough workout and just gives us another mechanism with which to challenge everyone to get stronger and fitter.

We have been using them in classes for a little over a week now but if you are still unsure what to do?  Remember that our ‘How To’ video is up on YouTube.

Gym Update #5 – Hoodies and Attire

There are still a few hoodies left on the shelves and I have made some tentative enquiries about stocking some more.  The likelihood is that the next ‘lot’ will jump up from $45 to $60 each.  That doesn’t sound fair/right I hear everyone say, but the reality is that the hoodies actually cost us (base) $40 each to get in…and when you deduct the $4.50 GST off the sale price of each one it gives us a grand total of 50cents profit per unit…then you take into account the impact of our rewards program and it is quite easy to see how challenging it is to provide products to you guys.

If our next order is LESS than 100 units (which is what our first order was) then our base cost goes up even further…hence my reluctance when people have been asking for ‘more’ to get any more in.  It is a bit of a catch-22 in a lot of ways because we definitely want to provide you guys with an awesome range of products but when the cost is puts us at risk of being unable to pay the rent….

If you are still keen on a hoody, please let me know (I know a few people already have) and I will firm up the quotes and look to restock.

Footy Tips and DreamTeam

Well, as I write this there are still a couple of games to go…so updates will be made to this over the past couple of days.

Link of the week

Really enjoyed this:  https://www.youtube.com/watch?v=HCEheg8IoGI

‘I have gotta face my fears!’.  LOL.  Reminds me of standing at the start of a 400m race…you aren’t scared of losing, you are scared because you know how much it is going to hurt!

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

Hi and welcome to another week,

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

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

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

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

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

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

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

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

See you in the gym,

Michael.

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

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

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

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

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

Gym Update #2 – Ski Ergs Update

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

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

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

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

Gym Update #4 – Strength Testing Day

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

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

Gym Update #5 – Hoodies are GO!

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

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

Gym Update #6 – Fitness vs Food App.

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

Hey guys!

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

However I need your help.

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

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

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

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

Footy Tips and DreamTeam

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

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

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

Link of the week

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

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

Hi and welcome to another week,

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

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

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

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

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

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

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

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

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

See you in the gym,

Michael.

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

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

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

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

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

Register for ‘The ONE’ Challenge

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

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

Gym Update #2 – Fitness vs Food App.

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

Hey guys!

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

However I need your help.

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

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

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

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

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

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

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

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

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

Gym Update #4 – Strength Testing Day

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

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

Gym Update #5 – Hoodies are GO!

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

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

Gym Update #6 – Ski Ergs Update

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

Footy Tips and DreamTeam

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

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

Link of the week

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

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

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

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

Hi and welcome to another week,

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

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

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

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

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

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

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

See you in the gym,

Michael.

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

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

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

Gym Update #2 – Hoodies are GO!

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

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

Gym Update #3– RockTape

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

Gym Update #4 – Strength Testing Day

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

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

Gym Update #5 – Ski Ergs Update

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

Footy Tips and DreamTeam

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

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

Link of the week

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