Challenge internal limitations, 28-Days Later, Food Prep February 7th, 2016

Hi and welcome to another week,

Super week at the gym last week – especially that amazing session on Thursday when we DIDN’T have to ride those blasted assault bikes!  How good was that.  Of course, the party was over on Friday when we were all back smashing it out, but still – even a brief respite is a respite.

The challenge is now in full swing and everyone seems to be doing a pretty amazing job – remember to keep your food records up to date and to ‘shop early’…get your food prep done, do your classes AND challenges early in the week and you will avoid the calamity of getting to Saturday morning and having 3x classes plus all of the challenges to do…if you have questions, please ask them – we want EVERYONE who started to finish and we want EVERYONE to get the most amazing results.

As we head into what looks like being a really (REALLY) hot week, I just want to quickly talk today about the mental aspects of your training…and – as is my habit, I will use a bit of a team sport example to try and illustrate my point.

As a lot of people know, I am back coaching again this year – helping out with the seniors down at the Perth Footy Club.  Now, a lot of people told me not to get involved at Perth because the club had a poor culture and had no chance of success…things that don’t exactly make a recipe for a fun time.  And when the ‘season’ starts in October and goes through till September, you want to be getting at least SOME enjoyment out of it.  Actually, it better be the thing that you love most in the world!

What I have found down at Perth is quite the opposite of what I expected in a lot of ways.  The players train incredibly hard – we are generally on the track around 5pm and rarely off before 8pm – and as anyone who has played team sport can attest, a lot of the time at training in the preseason is spent doing unpleasant things such as repeat sprints and time-trials alongside what can be very repetitive skill repetition drills.  But they never complain – in fact most take the ‘thank you – may I have some more’ approach.  All up until this week that is.

This week there was a very solid running block in the program on Wednesday night – probably the toughest one in almost a month – and the group pulled up pretty sore and sorry on Friday…but there was still a session to get through.  And enthusiasm was down.  And effort was down.  And everything was down really.  And pretty much as a consequence, a pretty miserable time was had by all.  Sure, everyone was sore, and everyone was tired, and everyone is mentally fatigued as they have been training hard for a long time with no real let-up, and it was hot, and, and, and, and.  Everyone’s mental state really impacted on their ability to get the session completed with a learning and development focus – when all you are doing is marking time until the end, it is like watching a kettle warm water – it seems to take forever.

What happened really was that everyone (well, pretty much everyone) had a negative feeling about the session ahead and the work to do because they felt sore and it was ‘hot’.  And they allowed that limiting view to hold them back from achieving what they COULD HAVE out of the session.  And we are going to be in the same boat in the gym over the next few days.  It is going to be hot and when you arrive for the 5pm class (or 5am class most likely) you will walk out into the gym area and it will feel like a wave of heat is washing over you and you will immediately start thinking about how HOT it is.  I am here to tell you right now – “DON’T DO IT”.

Don’t allow your self imposed limitations to impact on your effort and your performance.  Make a deal with yourself now.  Maybe tell yourself you will deal with the heat by have TWO water bottles and will drink water at the end of each round to keep yourself hydrated.  Then wander through the class and look at the chalk and visualise yourself doing the exercises WELL.  Don’t get dragged down by what you perceive to be a negative or challenging environment – focus on the reason why you are in the gym, be positive about what you can achieve and get stuck into it (all whilst being smart re- your body management).  Hell – if you have made the time in your day to get to the gym you may as well get something good out of it!

See you in the gym,

Michael.

p.s.  If you are thinking of a healthy, active skiing holiday this year please get along to the ‘Snow Travel’ event being run by Attadale Travel.  I am sure Christine and Candice – who have been with us at Round One Fitness since we opened – will look after any members who make it along to the event.  All the details are on their Facebook page (https://www.facebook.com/AttadaleTravel/) or contact the team on info@attadaletravel.com.au.  Did I mention you could win a Club Med holiday just by attending the event???

Gym Update #1 – 28-Days Later

To all of my sugar deprived, 28-Days later brethren, the worst is over…and the worst is yet to come.  If you have made it through this far without a cheat day then well done – remember, you have two to use up so use them WISELY.  There has been a bit of debate on Facebook about people having accidentally eaten food with added sweeteners because they “didn’t know”.  That is fine for now but there really should be know excuses…before you eat something, read the ingredients.  If you don’t understand the ingredients or simply aren’t sure, just DON’T EAT IT.

It has been great to see everyone committed to getting their challenges done as well…and I have already seen some big body composition change results posted on Facebook…if you stick at it, you will get there.

Gym Update #2 – Beach Training

Thanks to everyone who made it along to the beach day on Saturday…and thanks to Kirei and Elie for running it…and to Eden and KC for keeping the gym running whilst the event was underway!  Really happy with the support the event received and hopeful of getting in at least ‘one more’ beach session before the season is over…check the white board early in March.

Gym Update #3 – Friday Night Knowledge Bombs

Over the last 3x weeks Eden has conducted 3x different and diverse workshops that were terrific in terms of content and presentation.  Back on the 22nd of January the session was on foam rolling and rehab, on the 29th of Jan it was meal prep and managing food quantities and finally on the 5th of Feb was squat technique and mobility.

What will it be this week?  Keep an eye on Facebook and think about heading along on Friday at 7pm…the more you know, the better you are able to arm yourself to do ‘stuff’ just a little bit better!

Gym Update #4 – New Equipment for Upstairs!

We have ordered a new piece of kit for our weights area (upstairs) – it is a chest/shoulder multi-press and the link to it is here:  http://www.lifefitness.com.au/product/multi-press-osmp/.  I am expecting it to arrive in the next couple of weeks.  When this happens, we will be moving our existing bench press/incline bench press stations OUT of the upstairs area to create more room (we are looking to add two fixed benches to the area as well).  The idea is that people wanting to bench can always utilise the power-racks downstairs and this change will provide some additional space for the dumbbell training as well as another machine to support hypertrophy work in what is a more traditional ‘weights room’.

Gym Update #5 – New Equipment for downstairs

We are playing around with some ideas for new equipment in the gym at the moment.  Some of the things we are trying to make happen are:

-       Upgraded dumbbell solution for the main gym area (obviously heaps upstairs).

-       Additional bumper plates particularly 2.5kg and 5kg for smaller increment changes.

-       Updated elliptical trainer for the cardio area.

-       New cardio for the main gym/class area – ski ergometers.

We would love to have your feedback on all the things we are planning…the challenge we face is squeezing everything in.

Gym Update #6 – Casual Bookings (Including 10-pass Holders)

So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t.  So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES.  We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend.  If you are a member you don’t need to book.  We will figure it out and find a way whenever you come in! J

If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here:  Round 1 Fitness Class Timetable

Link of the week

This is a really simple ‘how to do meal prep’ article put together by bodybuilding.com – it is easy to read and really breaks it down.  This is for challenge people and non-challenge people alike:  http://www.bodybuilding.com/fun/i-struggle-with-preparing-meals-and-healthy-recipes

Beginning the ‘Year’, 28-days Later, 3rd (and LAST!) Special January 31st, 2016

Hi and welcome to another week,

Well – it seems like a lot has happened since the last blog (just one week ago!).  Today has been madness with the Body Scan’s for the challenge (thanks to everyone involved for their patience) not to mention the massive numbers slogging their way through classes all weekend (all week! – remember the madness of the Australia Day holiday?).  We had our first (of what we hope are many) monthly or thereabouts catch-ups at ‘The Quarrie’ yesterday (thanks to Elie for organising what was a good time for all)…then there are membership specials on the go and a myriad of other things to be sorted out for the challenge…basically, it has been a bit of an insane week and the next few days don’t look any better.

In amongst all of that, the world is just about back on its ‘normal’ axis.  The kids are back at school (well, mine are as of tomorrow).  Most people’s traditional summer holidays are in the rear view mirror – and with the Australia Day holiday ‘done’ we don’t have another long weekend coming for 6-weeks or so…so it is back to the grind for pretty much all of us.  And whether you are new to Round 1 or have been with us for years, somehow this week – the first week of February – can often feel like the time your ‘training’ is actually starting for the year and you start thinking about the things you are hoping to get out of it.  Most of us start the year thinking about losing a couple of kilos or maybe getting stronger, we might be thinking about doing our first pull-up (muscle-up?) or progressing to do all of our push-ups from our toes or hitting the targets on the bikes…hopefully some of those things sound familiar.  If you were to ask me though, I would say to set all of those things aside and focus your attention in a different direction.

The first thing I would say is that you should be thinking about making training and exercise part of your life – forever.  Unfortunately if all you can think of is dropping those 5kgs you probably will – but job done you will probably struggle with motivation to keep traing…and you will ‘find’ those kilos again (most likely a lot more quickly than you think).  So remind yourself you are in it for the long haul and that if you stick at it, all the things you are hoping to achieve will eventually come your way.  Basically, it isn’t a race.

Second is that doing things on your own or ‘your way’ or whatever will definitely get you started down the path.  But you will reach a point where you need to get some help and hopefully that is where the coaches at Round 1 fit in.  If one of the crew is trying to help you with your elbow position on your front squats (for example), well, give their advice a go…what they are trying to adjust might not make any difference today or tomorrow or next week or next month.  But if you are not able to make the adjustment, when the time comes to start adding weight to the bar (to stick to the same example) things are going to go awry.  Pay attention to the coaches and try to execute what they want you to do.  Basically – take advice from people who have been there before you.

Third, you just have to embrace the journey and realise that some days are going to be better than others – more fun, more exercises you like, more EVERYTHING – but that it is the way you put your head down and push ahead when you aren’t ‘feeling it’ or every station has an exercise you dislike or you have a blister on your toe that makes all the difference.  There is a famous quote that I can’t be bothered looking up that goes something like ‘when you are thinking about quitting, remember why you started’.  Don’t allow yourself to be put off by a bad moment or frustrating day/week – find one thing you can be proud of (and it might be as simple as ‘I still showed up even though I didn’t feel like it’) and hang your hat on that for the day…hopefully that is enough to bring you back tomorrow.

Lastly, eating right and training right – and living right – is pretty darned simple – but it isn’t easy.  Some of us get too carried away with our training and diet to the point where having a beer with a friend is considered a sin…that’s bad. Some let the pendulum swing the other way – only having a drink on days that end in a ‘Y’ and allow two missed gym sessions to turn into two MONTHS of missed gym sessions.  Sticking on that skinny, winding track in the middle of those two extremes – at least ‘MOST’ of the time is the way to go.  I guess that looks like 3-4 training sessions each week, smart eating where you manage your portions and lay off the sugar in general, but make time for friends and are prepared to let your hair down when you do, well, that’s probably the place where we all should be.

Good luck with your training – see you in the gym!

Michael.

p.s.  Guys – we are missing quite a few of our little massage balls and two of the duo balls out of the Blackroll rehab rack.  If you have accidentally borrowed them – or even if you have not so accidentally borrowed them – please bring them back.  It is expensive gear that is for everyone to use…if you want one of your own, we will be getting in more stock in the very near future.

p.p.s.  For anyone wondering why the hell we have programmed the weighted carries as one of the 28-Days Later ‘weekly challenges’, be sure to check out the link of the week at the bottom of the blog.

Gym Update #1 – Membership Special…THREE SPECIALS IN THREE WEEKS!

OK.  Here we go AGAIN…we had a special on last week and we had a special on the week before that…and we have ONE LAST  (definitely the last for a while!) membership special.  So if you missed out two weeks back with the 3-months for $200 or last week with the 5x Free PT sessions here is ONE LAST CHANCE to grab a bargain!

Unlimited membership – that’s the one where you pay monthly or fortnightly but can cancel it whenever you like – this week and this week only (until Sunday February 7th) there is no joining fee.  That is an up-front saving of $75.  This is the only membership type where we have a joining fee and this week it is gone…this means that this membership will be cheaper than paying for 3-months up front ($225 vs $250)…for this week only of course.

No conditions, no minimum, no anything at all.  Purchase an ‘Unlimited’ membership this week – as many classes as you like, as much gym as you like, cancel whenever you like without penalty – with no joining fee. 

Gym Update #2 – Beach Training this SATURDAY (Feb 6th).

We have a beach training session scheduled for 8am this coming Saturday down at C.Y. O’Connor beach (the same venue we have always used).  All the info is up on the white board in the reception area at the gym, but essentially Elie and Kirei will be running the session – it is certain to be challenging and even more certain to be a lot of fun.

We would really like to get at least one more beach session in this year…if we can make this one a success then we will try to get in one more early in March.

8am.  This Saturday.  C.Y. O’Connor beach.

Gym Update #3 – February ’28 days Later’ Challenge…It’s finally here.

It’s on!  The 28-Days Later challenge has started for another year.  No Bread.  No Pasta.  No Added SWEETENERS (of ANY KIND).  No Alcohol.  For 28-Days.  For those of you who have signed up, it all starts at midnight tonight.  For those who haven’t (but want to) it isn’t too late…but it soon will be – remember that registration for the challenge will be ONLINE ONLY and the easiest place to find the link is HERE:

http://round1fitness.com.au/2016-28-days-later-challenge

This year the challenge includes an exclusive 28-Days Later t-shirt, 2x body scans, and 10-days worth of eating plans…as well as the usual sign off sheet, video of the challenges etc.

The requirements will be:

Three (3) classes completed each week.

Three (3) challenges completed each week.  Each challenge will require less than ten (10) minutes of additional time and have been designed so that they can be completed before/after a class.  The video explaining the challenges can be found here:  https://www.youtube.com/watch?v=THyg-mN0VqI

Food restrictions (no alcohol, no food items with added sweeteners, no bread, no pasta) for all 28-days.  There will be provision for 2x ‘cheat’ days during the challenge.

For anyone who missed out on todays weigh-ins (well, SCAN INS!) please remember we will be charging you an extra $5 to get your scan done…it does take time, it does need us to dedicate a staff member to you for a time and we DID organise a day when you could have it all done at no charge…this is only fair enough!

Good luck!

Gym Update #4 – Catch-up @ The Quarrie

Thanks heaps to everyone who made their way down to ‘The Quarrie’ last Saturday (Jan 30th) for a beer and a catch-up.  We are really hoping to make this a regular event and it was encouraging to see so many people getting along – if not quite in their Sunday best at least out of their gym gear! – and enjoying each others company.

Gym Update #5 – Casual Bookings (Including 10-pass Holders)

So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t.  So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES.  We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend.  If you are a member you don’t need to book.  We will figure it out and find a way whenever you come in! J

If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here:  Round 1 Fitness Class Timetable

Link of the week

This could also be called ‘why I think weighted carries are awesome and everyone should do them’!  http://breakingmuscle.com/strength-conditioning/loaded-carries-the-ultimate-functional-exercise

Training LifeCycle, ANOTHER Special! :-), 28-Days Later January 24th, 2016

Hi and welcome to another week,

Thanks to everyone for supporting us and getting along to the gym last weekend.  We had a pretty amazing week in terms of numbers and attendance – the biggest week since last April – and I guess it points to the fact that everyone is getting back from holidays and trying (and so many times just showing up is at least half of the job) to get 2016 off to a great start.  I have to say that a couple of the sessions last week were just phenomenal as well – with that 6-minute round thing we all went through last Thursday being one of my favourite classes EVER…except for the whole ‘assault bike to power clean to assault bike to power clean to assault bike to power clean’ station…that one can go to the bottom of the list!

The new year always brings in some new faces (which is nice) and accordingly it always brings the ‘how many beginners classes should I do’ question.  So I thought I would try and answer it here.  It then got me to thinking about how that same question applies to some of our long-term clients and what their training journey might look like – so I thought I would try and answer that as well.

First off, our Beginners classes are SUPPOSED to be about ‘teaching’ more than training.  Now – some of the teaching is about things like ‘when the bell goes ding you have to move’ so we almost always do a little ‘mini-circuit’ of sorts, but the reality is that Beginners is designed for new people to do somewhere between two (2) sessions and about fifteen (15) or so sessions before they give a boxing for fitness class ‘a go’.

Do you have to move ‘onward’ to Boxing?  Well, of course not.  We are happy for people to stick with Beginners sessions for as long as they like – but moving to Boxing gives you a lot more flexibility in terms of time-slots and will give you a lot more variety when it comes to exercises…simply put, ‘Boxing for Fitness’ changes every day whereas Beginners is pretty much the same session every time you come to the gym.

When you do make the leap to the Boxing classes, you will find you have some more to think about.  Paying attention during demos – and being brave enough to ask questions before the class – is super important.  I think it also goes without saying that arriving on time is a key pre-requisite to this.  As trainers, we want to support new people in their transition from Beginners to Boxing, but you have to keep in mind that in a class of 35 people all of the other people in the class are equally deserving of the trainers time and attention as you are – being new is a great reason to get extra help, but needing extra help because you were late or not engaged during demos….well, that isn’t a great reason (or even a good reason).

Our boxing classes (usually) offer TWO (2) options at each station – a ‘Fitness’ option and a ‘Performance’ option.  You can switch between these from station to station if you like – but I guess from the perspective of the person who puts the sessions together I want you to WANT to do the Performance option.  Yes, it might be slightly harder but our escalations throughout each month are based around the Performance options.  That said, starting with the fitness activities and then moving on to do Performance when you find yourself regularly finishing the ‘fitness’ activities well before the bell is a good plan.  If you want more of an explanation about the difference between fitness and performance, well, there is a good blog post about it HERE!

After you are hitting the performance targets, you might start to think about what other things you need to do in your training which will probably lead you to the realisation that the single biggest change to your fitness will come from getting a little bit stronger.  And this will hopefully (hopefully) lead you to push aside some of the doubts you might have about our Body Work sessions and give one (or two) of them a try.  There is a bit of a FUD (fear, uncertainty, doubt) around the Body Work sessions that they are ‘harder’ than boxing classes.  This simply isn’t true – but they ARE different.  You will find yourself doing some longer duration cardio work (maybe an 8-minute row for example) and some focussed strength work (back squats, bench press, etc).  Because you haven’t done this before doesn’t mean you should be fearful of giving it a go…and you will find that if you approach it with a positive attitude you will quickly get into the swing of it.

So…where too from there?  You have been at the gym for 12-months (or more) now and are doing Boxing 2-3 times each week and making sure you squeeze in one Body Work session to get some extra variety/strength work in your training.  You are wondering what you can do to get ‘better’ and realise that it is some technique work – or maybe just a little more of a push – that is really what you need.  It might be that you aren’t comfortable doing deadlifts, or want to lift your cardio and know that you don’t have it in you to ‘keep pushing’ without supervision…so you engage one of the trainers to do a couple of PT sessions with you.  You might do a couple of sessions to fix a technical issue or you might love the one-on-one attention so much that you change your weekly regime so that personal training becomes part of it.  Or, you might even do a couple of sessions to get some help with an individualised 12-week training program (that may or may not incorporate group training sessions) and then head off into the unknown waters of training independently chasing after a goal you have set for a period of time.

So – what happens then?  Some people love training by themselves and can do it for the long-term…most people though begin to find it a real struggle for motivation after 2-3 months and begin working some Boxing classes back into their schedule…oftentimes finding that they seem WAAAAAYYYYYY harder to do than they look from the sanctity of the power racks.  At this point though, you will be looking for a little bit more which should lead you to enrol in a couple of TANKS small group classes where you will be really challenged in terms of your strength and conditioning in a small group environment where there is genuinely nowhere to hide.

It is this last phase where you will find pretty much all of the trainers who work at Round 1.  We all tend to do somewhere between two (2) and five (5) boxing classes each week, anything up to three (3) body work classes (I am including no rules here), one (1) TANKS session and 2-3 independent sessions (either strength or cardio based depending on their current training cycle).  And (despite my obvious bias) I think you would have to admit that the trainers who work at R1 are in pretty good condition…and they achieve it not by doing ‘extra stuff’, but by completing exactly the same sessions you guys go through, struggling to finish their calories on the assault bikes just like everyone else does!

Good luck with your training – don’t forget the challenge starts NEXT SUNDAY – and see you in the gym!

Michael.

Gym Update #1 – Membership Special…TWO SPECIALS IN TWO WEEKS!

OK.  Here we go…we had a special on last week and we have another one on this week.  So if you missed out on last week’s special on the 3-month package, this week we have something even better!

12-months membership – either up-front payment ($780) or direct debit – will come with a bonus FIVE (5) x 30 Minute PT sessions for the next week only.  From tomorrow (Monday 24th) until next Sunday (January 31st) if you join for 12-months you will receive 5x FREE 30-minute training sessions.  That’s $175 worth of training for FREE.

There will be one extra condition on cancellation of your contract – if you cancel early, you will have to pay for any of the PT sessions you used in full – but seriously, that is only fair I think. 

Gym Update #2 – February ’28 days Later’ Challenge…It’s coming.

This time next week we would have finished all of the weigh-ins for the 28-Days Later Challenge and be enjoying our last night of ‘sobriety’ before a month free of sugar, bread, pasta and alcohol…and (of course), a month full of GAINZ!!! J

Registration for the challenge will be ONLINE ONLY and the easiest place to find the link is HERE:

http://round1fitness.com.au/2016-28-days-later-challenge

This year the challenge includes an exclusive 28-Days Later t-shirt, 2x body scans, and 10-days worth of eating plans…as well as the usual sign off sheet, video of the challenges etc.

The requirements will be:

Three (3) classes completed each week.

Three (3) challenges completed each week.  Each challenge will require less than ten (10) minutes of additional time and have been designed so that they can be completed before/after a class.  The video explaining the challenges can be found here:  https://www.youtube.com/watch?v=THyg-mN0VqI

Food restrictions (no alcohol, no food items with added sweeteners, no bread, no pasta) for all 28-days.  There will be provision for 2x ‘cheat’ days during the challenge.

As you will see by reading the above, the classes/training requirements are not onerous here – and it is the same routine that enabled participants in the same challenge in 2015 to drop more than 300kilos…you of course CAN do more, but if your goal is to lose a few of the Christmas kgs and get 2016 off to a flying start, this will be enough to get your year started right.

Good luck!

(p.s.  Please read the link of the week article.  It will really help you with the sugar withdrawal feelings).

Gym Update #3 – Casual Bookings (Including 10-pass Holders)

So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t.  So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES.  We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend.  If you are a member you don’t need to book.  We will figure it out and find a way whenever you come in! J

If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here:  Round 1 Fitness Class Timetable

Link of the week

So – a bit of an interesting source of info this week (Fast Company) and an article that, well, how do I say this – I am not totally convinced about the first 3-5 paragraphs.  BUT.  When you get to the bit about the way the author felt as he went through the challenge of taking added sugars/sweeteners out of his diet, it rings 100% true.  If you are doing a food challenge for the first time you MUST READ THIS to get an idea of what you are in for, particularly in the first 3-7 days.

http://www.fastcompany.com/3050319/lessons-learned/how-giving-up-refined-sugar-changed-my-brain

Get your chilli hot, 28-days Later Challenge, $200 Membership Special January 17th, 2016

Hi and welcome to another week,

I am writing this week from Margaret River – enjoying a few days down here with Vanessa and the kids (if Clancy still counts as a kid that is).  It has been great getting away if only for a couple of days or so – just getting a bit of a ‘mental’ break has been brilliant.  Unfortunately for me (and more so for the family who have had to listen to my complaining – if only I had read last weeks blog about appreciating more and complaining less!) the break has also coincided with me being struck down by the flu which has certainly slowed me down a little…it is amazing how much less beer you feel like drinking when you are on cold and flu medication! J

I wanted to talk a bit this week about what we have been doing at the gym recently with our regular ‘get your chilli hot’ calls.  For anyone/everyone who has not been around for this, what we have been doing is – about 5 minutes before the scheduled start time of each class – one of the trainers has been wandering through the gym (Eden is awesome at remembering to do this) encouraging everyone to ‘get moving’ and ‘get your chilli hot’.  We are doing this because at one of our team meetings back in December all of us coaches were discussing how stiff and sore we often felt at the beginning of each session – and how it was taking us 5-10 minutes to actually ‘get going’ so that we could actually benefit from our training.  We figured (eventually – we aren’t all that clever) that if this was a problem for us then it was more than likely a problem for you guys as well….

The next problem (of course) is that just because we say ‘Get your chilli hot’ doesn’t mean you guys know what to do.  What it ISNT is slow, steady pedalling on a bike or static stretching.  So what DOES it look like?

Getting your chilli hot means preparing your body for the training you are about to do.  So it might be different from day to day (depending on what activities are in the class)…but if you keep in mind our sessions will include some boxing, pushups, squats, plyometrics, cardio (rower or bike) and at least one strength station, maybe give this a bit of a go.

1/.Do about 60 seconds or so of cardio at a speed a little faster than ‘comfortable’.  This might be a half bin run, riding the bike at 70 rpm (boys) or 60 rpm (girls), rowing (2.00 minute pace for boys, 2.10 girls), knees up skipping…I am sure you get the idea.  I know the temptation will be to pedal slowly on the bike so that you can comply with the trainers instruction whilst still being social…but you should be working at a speed here where continuing conversation is starting to become a bit difficult.

2/.High knee lunges with a hold at the top.  Give yourself some room to lunge and start walking – but before putting your foot down, grab your knee with both hands and pull it to your chest for the count of 3.  You want to do 5 reps each side.

3/.Complete some strict push-ups.  This might be 10x for some people or 5x for others.  Make sure you pause at the bottom or top of each rep and focus on really driving up hard through each rep.  After your last push-up drop to the ground and push-up into a classic cobra stretch (really focus on keeping your hips on the ground).

4/.Complete some squats.  Again, depending on who you are, this might be 10x or might be 20x.  Really focus on getting to a full range of motion and driving up from the bottom with real power and speed.

5/.Do some pull-ups or fence pulls.  As with the push-ups, how many will depend on each person – but the important part here isn’t how many you are doing – it is working through a full range of motion and making the upward ‘pull’ as hard and fast as you can.

6/.This is where I would grab a wall ball and start throwing it as hard as I can against the wall.  Throw from overhead, throw from your hip facing the wall, throw from your hip facing at 90 degrees to the wall – really get mobile and moving.  I find doing this is both a lot of fun AND gives me a great full body activation – throwing a heavy wall ball really means I need to activate my whole body to get it moving with speed.

7/.With the wall balls done you are nearly done.  The next step might be to bang out a few burpees or ninja rolls – really getting yourself mobile.  It might be to jump on the bikes and put in a couple of 20 second sprints, or back to the skipping ropes but this time really push the pace.

That’s about it.  Some cardio followed by lunges, push-ups, squats, pull-ups (or fence-pulls), some wall ball throws and some more cardio.  Total time?  About 5-minutes – certainly not more than that.  And 5-minutes that will really help you maximise the class you are at the gym to do.

I will be back at work on Tuesday morning and look forward to seeing you all then!

Michael.

Gym Update #1 – Membership Special THIS WEEK ONLY

With our newest 28-Days Later Challenge just about to start, we have had a few people ask about “ways to become part of it even though they aren’t a member”.  Well, the problem is of course that you really do need to be a member to do the challenge – paying casual rates for classes kind of defeats the purpose of us creating a gym based challenge – so we have set up a one week special on our 3-month memberships.

From tomorrow (Monday 18th) until NEXT SUNDAY (January 24th) you can get a 3-month membership for just $200.  This is $50 OFF the normal price…which means you could get three months membership (unlimited classes and gym use) AND the challenge for what it would usually cost just for the membership.

One week only – from tomorrow until next Sunday – 3 months membership for $200.  This will end next Sunday at close of business (which is 12:30pm) no matter what.

Gym Update #2 – February ’28 days Later’ Challenge…It’s coming.

OK.  Our latest 28-Days Later Challenge is now up and ready and available for registration.  This year the challenge includes an exclusive 28-Days Later t-shirt, 2x body scans, and 10-days worth of eating plans…as well as the usual sign off sheet, video of the challenges etc.

The requirements will be:

Three (3) classes completed each week.

Three (3) challenges completed each week.  Each challenge will require less than ten (10) minutes of additional time and have been designed so that they can be completed before/after a class.

Food restrictions (no alcohol, no food items with added sweeteners, no bread, no pasta) for all 28-days.  There will be provision for 2x ‘cheat’ days during the challenge.

As you will see by reading the above, the classes/training requirements are not onerous here – and it is the same routine that enabled participants in the same challenge in 2015 to drop more than 300kilos…you of course CAN do more, but if your goal is to lose a few of the Christmas kgs and get 2016 off to a flying start, this will be enough to get your year started right.

Registration for the challenge will be ONLINE ONLY and the easiest place to find the link is HERE:

http://round1fitness.com.au/2016-28-days-later-challenge

Good luck!

Gym Update #3 – Casual Bookings (Including 10-pass Holders)

So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t.  So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES.  We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend.  If you are a member you don’t need to book.  We will figure it out and find a way whenever you come in! J

If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here:  Round 1 Fitness Class Timetable

Link of the week

Bit of feedback that with all the books and podcasts and other stuff, I have gone away from just putting up some vision of ‘guys training hard – the way I (sic) want to train’.  So, here is an oldy but a goody from Gym Jones:

https://www.youtube.com/watch?v=TCIN6mJS5Tk

Stuff I learned last year, 28-Days Challenge, PA Radio January 10th, 2016

Hi and welcome to another week,

Thanks everyone who got down to the gym last week.  Was really pleased with the way everyone got after their training – a couple of the sessions were particularly tough (Monday especially) and to see so many people back up and continue to push themselves to improve was really impressive.  In the week ahead we have the mini-sleds out and in action, we have some shadow boxing later in the week and tomorrow (Monday) the volume is getting turned all the way up to ‘11’ to celebrate the 11th day of the new year.  In addition, this week marks the debut of our new ‘block’ of Body Work classes which is pretty exciting for all the BW addicts out there.

I promised this week I was going to post my ’Stuff I learned in 2015’ list this week…and I am.  When I read back through my notes this morning though I did start to wonder if this is really stuff I learned in 2015 or just stuff that I (and everyone really) already knew but just realised in 2015 was probably more important than I used to think.  I also worry that the list of stuff ‘I learned’ might be a bit ‘preachy’ as well, and I sure as heck don’t wont to be Mike ‘The Reverand’.  So please excuse me if I cross the line – I am not meaning too…with all of that in mind, here we go!

You are in charge.  I will start with one of my favourite sayings – “If it is to be, it is up to me”.  For everyone who says they want to be ‘something else’ – or maybe wants things to be just a little bit better than they are right now, well, the answer is right there in the mirror.  If it is time or money holding you back from achieving your goals – and these are the reasons I hear the most – well, buy an alarm clock (or just set your phone!), ask for a pay-rise or find a new job/career.  I know things are not that simple (well, they never seem that simple that is for sure) but the truth is if you want something you just have to make it happen yourself – there is no-one else who is going to do it for you.  If you can’t get to the gym because of work and kids and whatever, well, there is a class at 5am.  There is a class at 8pm.  There are ten more classes in the middle – if you say you want it and you really mean it then you will find a way.

It is about time, it isn’t about $.  Money might seem to be the answer, but it isn’t the answer.  Time and effort are the answer.  This is true whether you want to get yourself in shape (training, diet), be a better partner/friend/parent or become more ‘skilled’ at something (be it work related, sport related or something else entirely – piano playing anyone?).  If you dedicate time to something – and FOCUS when you are doing it (put down the social media portal and give your attention to the task at hand) you will improve and get better.  It might seem that money is the key – after all, if you had ‘those’ shoes then you could do ‘that’, if you had that ‘bike’ you could do ‘that’ – but it is about time spent and effort imparted, not about new equipment or whatever other ‘solutions’ money might offer.

Be consistent.  Consistency remains the key.  When I read Shaun Miller’s profile (I find re-reading a member profile or two is a good way to find focus and motivation for the week ahead) and he says ‘you just gotta show up’ it really is the starting point for so many things.  Just doing something all the time – whether you feel good or bad, whether you feel tired or whether you feel stressed is just so, so important.  If you only do the stuff that makes you better on the days that you ‘feel like it’, well, that isn’t going to help you move forward.  And if you only do things on the days you feel like it that will not help you establish a pattern of behaviour that makes you a ‘better’ person for the long term.

Be willing to fall flat on your face.  You have to regularly do things you aren’t sure you can, and you have to do things that you know you aren’t good at.  If you never, ever have a go then you are never, ever going to know.  We all need to realise that pretty much no-one will do anything other than offer us encouragement when we are having a go at something new – our little voices in our head will be telling us that we will look silly and people will laugh and point and whatever else are wrong…every time you try something new you will be supported all the way through by anyone and everyone.

Move fast.  In the gym, move things around as FAST as you can.  I feel I have blogged about this a few times in the last 6-months or so – but it does seem to be a truth I have been particularly late in discovering.  Whatever you are doing, move the weight FAST (even if the weight is YOU).  When effort is needed, try to bring everything you have to the movement – be it pushing or pulling, move FAST.  Every week in the gym I tell someone to do it ‘faster and they reply that ‘Slow and Steady wins the race’.  Now I know that is the moral of the fable ‘The Tortoise and the Hare’ but that story was about applying consistent effort (see above) not about moving slowly – after all, the Tortoise won the race because the hare kept stopping to rest or sleep or whatever else he did.  Move fast and you will be fast.  Move fast and you will be able to do more reps, be able to lift more weight.  Move fast and you will become better.

Do the easy stuff.  You know that eating chocolate after dinner is bad for you.  So stop it.  It is the lowest of low hanging fruit.  You know that having a large cappuccino and a choc-chip muffin for morning tea at work each day is bad for you.  So stop it.  There are things you know are bad for you – skipping breakfast, taking shortcuts in the gym, drinking during the week, whatever they are – but you consistently (persistently?) do them anyway.  Just stop it.  If you know it is bad for you – stop it.  If you know it is good for you (drinking water, stretching, getting enough sleep) then do it.  Saying “I know it’s my diet” or whatever it is you are saying is fine…but wouldn’t it be better just to do the things you know are right.  We all have bad habits that are holding us back from our goals (watching tv instead of reading is another example) but we keep doing it anyway.

‘It’ always takes longer than you would like.  We all know someone who lost 10kgs in a month.  Or gained 3kg’s of muscle in 8 weeks.  Whatever we are trying to achieve, there is always someone we know – or someone we have seen or been told about – who has managed to achieve exactly what you are ‘fighting’ so hard for in half the time with less than half the effort (apparently).  It doesn’t work that way.  If you want something it always takes twice as long as you would like.  And that time will be filled with moments where you just want to give it all away…and the decision you make to either ‘give up’ or ‘keep on grinding’ in those moments will determine whether or not you are ultimately successful in achieving what you are chasing or it always remains out of reach.  If you are forever ‘starting again’ you never get there.  You just have to keep the faith, keep on pushing through and understand that if you do the right things for ‘long enough’ then success will come your way.

Lastly, we just all need to complain a bit less, appreciate a bit more and just try to live in a ‘happier place’.  One of our 7.05am J regulars often says to me “Are you complaining again?” and – to be blunt – she is right.  I often find myself looking at the gloomy side of things (particularly late in the week) and really, I need to be better than that.  Focussing on the stuff you have and the great things in your life rather than those things getting in the way of the life you are hoping to live is just so important.

See you in the gym,

Michael.

p.s.  Phase 2 of information on the Feb Challenge is in ‘Gym Update #3’…just scroll down a little bit!

Gym Update #1 – Casual Bookings (Including 10-pass Holders)

So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t.  So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES.  We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend.  If you are a member you don’t need to book.  We will figure it out and find a way whenever you come in! J

If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here:  Round 1 Fitness Class Timetable

Gym Update #2 – Some staff changes…

Since way (way, way) back when we opened the gym in 2010 we have only ever had one trainer running our classes in the morning – whereas we (usually) have two people in charge at night.  From tomorrow we are trialling a new system that will see a couple of staff in each morning to try and really push those people along just a little bit more – it will also mean there is someone around to help with Body Scans, memberships etc at the start of each day.

Gym Update #3 – February ’28 days Later’ Challenge…It’s coming.

OK.  Our latest 28-Days Later Challenge will be available for registration towards the end of this week.  The challenge will include a t-shirt (a unique, challenge specific t specially produced for the challenge!), 2x body scans, and 10-days worth of eating plans…as well as the usual sign off sheet, video of the challenges etc.

The requirements will be:

Three (3) classes completed each week.

Three (3) challenges completed each week.  Each challenge will require less than ten (10) minutes of additional time and have been designed so that they can be completed before/after a class.

Food restrictions (no alcohol, no food items with added sweeteners, no bread, no pasta) for all 28-days.  There will be provision for 2x ‘cheat’ days during the challenge.

As you will see by reading the above, the classes/training requirements are not onerous here – and it is the same routine that enabled participants in the same challenge in 2015 to drop more than 300kilos…you of course CAN do more, but if your goal is to lose a few of the Christmas kgs and get 2016 off to a flying start, this will be enough to get your year started right.

Registration for the challenge will be ONLINE ONLY and the link will be circulated via a specific mail-out later this week.

Good luck!

Link of the week

Right.  Everyone complains whenever I make the link of the week a podcast but too bad.  This week I want you to listen to the first 25 minutes of the Power Athlete Symposium podcast.  It is a talk by former Navy Seal Andy Stampf about mental toughness and domino theory.  The sound quality is terrible but if you persist you wont regret it.  The link is here:

http://pahq.co/1muK9sr

Oh – that doesn’t mean you shouldn’t listen to the rest of the Podcast (it goes for about an hour) – you should of course.  But the piece with Andy is the most relevant to most of us ‘regular folks’.  If you are not a regular podcast listener, I would encourage you to use the Downcast app rather than the iTunes Podcast thing – it just ‘works’ which I cannot say for the Apple product.  If you use an Android you are on your own! J