Forming good habits, Foam Rolling Class, City to Surf Team June 28th, 2015

Hi and welcome to another week,

Great sessions last week.  From a programming perspective I am slowly (slowly) trying to get the hang of putting together the scaled boxing sessions.  I know, I know – it should be easy…just swap out pull-ups for fence pulls and the problem is solved right?  But I don’t want to scale ‘everything’ back to push-ups, situps and (air) squats so it is a little more complicated than that.  And I still want to give the ‘A’ and ‘B’ sessions a similar flavour to really try and maintain that group training experience.  I have had a few people complain about the lack of 7-minute sessions over the past couple of weeks – this is solely due to trying to effectively establish the scaling model.  The 7-minute rounds class that ran on Friday was a relative success though and I think I have established a pathway to move forward with that style of class within the new scaled framework.

I wanted to speak a little this week about time management, mental toughness and the distractions we all have in our lives.  Driving to the footy yesterday, I was talking to Dempsey (who is 8) about ‘the old days’ – you know, when there were no mobile phones.  Or there were mobile phones, but they were just phones because there was no internet.  Or when there was internet, but it was all dial-up and slow so not really that distracting…and certainly there wasn’t any social media.  Or when there was social media, but social media and work were not so tightly integrated.  You know – the OLD DAYS.  The conversation came about because he was upset that he had agreed to come to the footy with me assuming this meant he would get unfettered access to an iPAD whilst the game was underway – we always kick the footy together during the breaks in the game – but said iPAD had been left at home hence grouchy kid = lecture from Dad about the ‘olden days’ and how good he really has it now. J

Speaking of the ‘olden days’, I also remember a time when the biggest bottle of coke you could buy was 1lt and I remember growing up in a suburb (Kardinya ) where there were no fast food restaurants (though Chicken Treat opened up when I was 10 or 11) and certainly not every shopping centre had a food court.  But as most of you guys know, I am pretty darned old.  But I remember all of those things, and accordingly I see a lot of things happening today – particularly to our kids – that are not great in terms of their health, fitness and everything else.

The issue is of course that because all of these amazing things are readily available in the world around us today, our daily lives have established strong habits around using technology, easy access to food…the conveniences of the world heavily influence our lives.  But how many of them REALLY make our lives easier?  How many of them REALLY contribute to our happiness or to our health?  How many of these modern day ‘habits’ are really good for us?  How many of these modern day ‘habits’ would we keep if we really thought through the things we are doing?

So – my conversation (aka lecture) with Dempsey had the usual effect.  He made him switch off the drone coming from the drivers seat (my voice) and stare blankly out the window.  And it made me think that what I need in my life is not a training goal or a health goal or a food goal – what I need to do is revise a few of the habits I have developed.  I might need to lose a couple of the habits I have right now.  And I really do need to really establish a couple of new ones.  For me, one I need to establish is making sure that I eat lunch every day – too often I eat breakfast around 9am, then don’t eat again until after 7pm.  That’s bad.  I need a lunch ‘habit’.  I also have managed to get out of the groove with my weight training lately dropping from 4 sessions per week back to 2, 1 or NONE.  I need to re-establish that habit.

Talking to members, a common habit to establish might be getting to the gym at 6am every day, with a bag packed to head straight for work. Or a habit might be once each week (maybe on a Friday?) staying back 15-minutes after your session finishes to roll on a foam roller.  Or maybe you make Saturday from 12pm a ‘technology free’ time – no tv, no iphone, no technology…whatever the habit is that you want to establish.  Or maybe you just want to make sure you call your sister every week – I don’t know, there are heaps of things we all want to do (or want not to do) but cant seem to establish the habit.

How could you do this – establish a habit?  You write your list of habits – I wouldn’t advise you pick more than three (3) at a time) – and tick them off as you achieve them.  You can do this in your diary (and tick off each day as it is done), on a white board, anywhere you like really.  Then, at the end of the week/month/quarter, if you have hit a target of 80% compliance or whatever, reward yourself with a small (or large!) reward.  Maybe a dinner out, a new shirt to wear to the gym, a new set of boxing gloves, some progenex protein… J.  You get the idea!  If the idea of using a diary or white board doesn’t inspire you and you would prefer a ‘technical’ solution to create and track your new habits, there are good  solutions for both iPhones and Androids:

 

These apps are actually pretty good as they have little triggers to help hold yourself accountable. As I mentioned above, these tools support the ability to both create and BREAK habits – you can set it up either way.  Again, as examples you could track the habit of NOT watching TV on Wednesday nights OR track the habit of going to Round 1 each morning.  Or I go for a walk every lunchtime, and I DON’T buy a flat white + a muffin for morning tea.  I am sure you get the idea.

Having short/medium/long-term goals (I am going to lose 6kgs, I am going to run the City to Surf etc) are great but it is your daily habits that will be the things standing in your way.  A bit less time on Facebook, a bit more time in the gym, a bit less coffee, a bit more water…I am sure you all get the idea!

Good luck!

See you in the gym,

Michael.

p.s.  We will be TRIALLING a special rehab/pre-hab/myo-fascial release session at the gym NEXT SUNDAY – July 5th.  There will be a small charge for the session – $5 per participant, members only – and it will go for approximately 45minutes.  The session will go through the fundamentals of using stretching, foam rollers, power bands, massage balls etc to assist in recovery/preparation.  Looking at the program Eden has put together – I have to say I am impressed.  It is going to be a really good session…and there are a series of them ready to go with different focus points.  Should be a great addition to the services we offer if we can get it up and running.

There are obviously only limited numbers of rollers in the gym so these will be allocated on a first in/first serve basis – of course, if you have (and bring) your own foam roller you wont need to worry about that!

Gym Update #1 – New Foam Rolling solution is GO!        

Our amazing new BlackRoll (http://blackroll.com.au) foam rolling/rehab/pre-hab solution is in the gym and is GO!  As anyone who has tried out the new BlackRoll gear can attest, it is a real ‘step-up’ from the current equipment – there are different density rollers, mini rollers, massage balls, duo balls…it is an amazing solution and I couldn’t be happier with what we have been able to provide.

We have been working with the BlackRoll team since the Fitness Expo last year to put this on the floor (presentation rack, multiple options etc) and are the first gym in Perth that is offering this support to members.  I am pretty happy with that little stat as well (though my bank account doesn’t love it that’s for sure!).

Be good to yourself.  Use the rollers!  If you aren’t sure what to do, maybe check out the session running next SUNDAY (July 5th) on rolling, rehab and myo-fascial release…there will be a small charge for the session ($5) and it is available to members only – be in the gym at 11am if you want to participate…if you have your own roller/massage ball, bring them along!

Gym Update #2 – Exercise Motivation Study

One of our members – Melinda Nicola – is running a study at Murdoch University on exercise motivation…and would love some community participation.  The study offers you a unique opportunity to contribute to a study exploring people’s motivation to exercise.  The outcomes will help find ways to improve the exercise experience and contribute to the knowledge pool on exercise programming – specifically as it relates to encouraging participation.

To encourage participation, Melinda is offering anyone who completes both phase 1 (online survey) and phase 2 (20 minutes on a stationery bike followed by a simple questionnaire to be completed at Murdoch Uni) the chance to win one of two $50 Coles/Myer gift cards.

If you are interested, please contact Melinda via email on mindu@iinet.net.au or go straight to Part 1 – the online survey at https://www.surveymonkey.com/r/B7QMFQQ.

Gym Update #3 – Support for our City to Surf Team

One of our members (the amazing Mon Wright) is a great physio and her team at Life Ready are a major sponsor of the City to Surf.  When she saw that we are putting together a team for the event, she put together a great physio support offer for our running team.

We have already had a couple of runners talking about sore hip flexors – and I know my ITB’s are always a problem when I up the running – so this could be just the thing we all need to get us safely to the finish line.  Remember, it isn’t just about ‘doing the work’ – you need to make sure your body is fit and ready to do the work!  And this is (obviously) where Monica and her team comes it.  The details are as follows:

Life Ready Physio Bicton

1 Westbury Crescent, Bicton (Cnr Canning Hwy)

P: (08) 6313 4010

E: bicton@lifereadyphysio.com.au

W: www.lifereadyphysio.com.au/our-clinics/bicton

1 hour massage with a Remedial therapist $75 (usually $89)

Initial Physiotherapy consult $79 (usually $89)

Physio follow up $67 (usually $77)

Private health rebates apply to eligible policies for both Remedial massage and Physiotherapy. HICAPS claiming also available at the time of service.

We are Medibank and HCF members choice providers – members are able to claim up to 90% of the service through their fund.

Gym Update #4 – City to Surf Training          

More on the CTS – a big THANKS to everyone who has participated in Running Club so far.  I know the sessions aren’t exactly what most people would have predicted…but I just don’t believe that you need to jog around the streets in order to get ready to run 12kms (or even further than that but let’s not go there).  Our regime of sprint efforts on limited rest WILL get you ready for the CTS on August 30th – and in a little under 1-hour per week (as long as you keep up your fitness with your Boxing/Body Work classes a couple of times each week).  We are heading into week three (3) of the program next week and whilst it is an ‘escalating’ program it has not reached the stage where it is too late to join in…the more of us running together, the more fun we will all have (and more supported we will feel).

This coming weekend we will again be leaving Round 1 at 8am SHARP and the session plan will extend a little beyond 40minutes.  You will definitely be back at the gym in time for the 09:15am class if that is what you want to do.  No need to book – all you need to do is ‘show up’ at Round 1 at 8am this Saturday and we will be hitting the road (and park!).  Please note that the Running Club program is for Round 1 members only.

Lastly – if you wanted to register for our City to Surf team, the link is here:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

Gym Update #5 – June Challenge – ‘In the ZONE’ – Last Few Days

In the Zone is ‘nearly’ done.  There are only a couple of days left of ‘zone’ eating and to be truthful each of you who are on the program should (should) be almost beyond the point where you are weighing/measuring by now – you should have those quantities ‘down’ by now.

For those of you who are body scanning, we can try to squeeze you in before one of your classes this week – or else we can certainly get them down this weekend.

Gym Update #6 – Beach Bodies 3-month Program – Week 5 is go.

Week 5 starts tomorrow and we are effectively at the mid-way point of our linear progression.  Well done to everyone who has managed to complete all of the sessions to this point – I know a few people out there have been interrupted by injury and illness and to them all I can say is don’t stress.  If you miss a couple of days – don’t stress.  The days are missed, keep moving and follow the daily programming.  If you miss a week or more due to illness, again – don’t stress.  You have the programming – simply roll back to the start of the last week you fully completed and go again from there.

With the progressions, remember that if you have yet to hit a point where you have ‘truly’ failed then you really do need to keep pushing it hard.  I would have expected a couple of squat failures by this point (you are forced to fail forward onto the support racks) and maybe a bench press failure (cannot re-rack the bar) as well…remember that to get the results you need to push the effort level here.

As noted on Facebook last week, if you have any exercise questions, please ASK them rather than making ‘guesses’ when you get to the gym.  And if you can’t find the Round 1 YouTube demos, well – the link to our YouTube page can be found at the bottom of our internet homepage (www.round1fitness.com.au) together with our Facebook, Instagram, Twitter etc.

Remember to keep your training log UP-TO-DATE.  This means, update it EVERY SESSION.  We are in a linear phase at the moment and in order to progress you actually need to know EXACTLY (EXACTLY) what you did in the sessions previous…store the info IN GOOGLE DOCS and ON YOUR PHONE and reference/update it when you are training…don’t wait until two days later and try to remember.  Further, as of now I want you to SHARE that training log back with me so I can look at it whenever I like.  Right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

Footy Tipping Results for Round 13

Round 13 is over – the byes are over and we are all set for the home stretch.  A couple of ‘kinda’ upsets this week (Richmond over Sydney especially) but all up a pretty vanilla weekend.  Of course, I tipped Elie’s Saints to beat my Bulldogs which thankfully didn’t happen…but it did cost me a point in the tipping.  And the Bulldogs made the game excruciating to watch for supporters by refusing to do anything more than stand around for the last five minutes of the game.

Anyway, enough of my laments.  The winner was the impossible to identify ‘WOFTAM’ who was the only person in our contest to get them all correct.  I would celebrate the achievement a little more if I actually knew who it was.  On top of the leaderboard though remains the girls – Dani Elsum, Michelle Howley and Shelby Pickers.  Dani is a past winner of this contest and is remarkably consistent…

Dream Team Results for Round 13

Round 13 Dream Team was the last of the bye affected rounds – thank goodness.  It has been a complete nightmare for me and I just want to go back to the days when I am just upset with my team because it is no good – rather than because it is no good AND half of my players are missing.  My frustration reached extreme levels this week as I lost my match-up to Craig by a solitary point – 1587 to 1588.  Very, very unhappy.

My crying aside, good results this week posted by Travis (1643), Dale (1692), Ash (1714) and Andrew (1734).

Link of the week

Great article here on the Seattle Seahawks and their ‘Sleep is a Weapon’ training methodology.  I feel like I come back to this every few months but making sure you are getting enough ‘GOOD’ sleep is an important part of being healthy.  I know I am the last one to talk (up at 4:00am every day makes 8 hours a pretty darn difficult ask – particularly after finishing in the gym at 9pm some nights) but I can look after the ‘good’ part of it.  No ‘lights’ in the bedroom (yes, including digital clocks), having a ‘sleep plan’ (regular pattern of activity leading up to actually climbing into bed) really helps.  So when people say to me “I am not sure how you do it” the answer is that I eat good food and I make sure I sleep WELL!

http://www.fieldgulls.com/seahawks-analysis/2015/6/22/8825507/seahawks-nfl-sleep-pete-carroll

Scaling Options, City to Surf, BlackRoll Rollers, Steph Curry June 21st, 2015

Hi and welcome to another week,

Firstly – if you wanted to register for our City to Surf team, the wrong link went out in my email.  Here is the correct one:

https://secure.tiktok.biz/register/default.aspx?EventID=perthcitytosurf&Edition=2015&Team=Round1Fitness&Password=speedball

That link will enable you to enter directly into the Round 1 Fitness team.  We had our first training session last Saturday morning at 8am – the plan is (numbers permitting) to run together every week at that time in the lead-up to the event on August 30th.  We had a great – if very quiet – first session and I can promise you that if you come along to the running club each Saturday AND complete 2x Boxing classes every week, you will happily get to the end of the 12km event in a couple of months time.  The sense of achievement you get from completing the running program and finishing the Fun Run this will be unbelievable so jump in with both feet and get involved.

Our classes have undergone their first ‘major’ change in a couple of years in the past week with the introduction of the ‘Advanced’ and ‘Beginners’ option at each station.  Now the idea here is to give everyone a pathway to ‘success’ as they go through the session – for example pushups on the rings might be beyond you at the moment, but ‘normal’ pushups on your knees might be fine…in that case, you take the ‘B’ (or Beginners) option for that station/movement.  Now – you should WANT to do the ‘A’ (advanced) option if you can.  You should want to really give the ‘A’ option a go if you can – particularly if you have been at the gym for a while – and taking option ‘B’ because it is ‘easier’ is not really the idea…taking the ‘B’ option should be because you are still ‘getting started’ or are genuinely still developing the strength to complete the ‘Advanced’ options.

So far it seems to be working really well with everyone taking a realistic approach to the sessions – taking the ‘tougher’ options wherever possible and ‘backing off’ to the ‘B’ option only when there is no other option.  The only exception to this behaviour seems to have been on the cardio stations (particularly the bikes) when a lot of people have been taking the ‘Beginners’ path.  Remember, you should WANT to do the harder option (I think I already said this! J ) so only back off to the Beginners option on the cardio if you are new/coming up to speed or perhaps recovering from injury.  The scaling options are not designed to give everyone an easy way out of their bike sprints/conditioning efforts…that isn’t the idea at all.

I guess the question that can be asked is ‘WHY’ – why have we done this?  The first answer is that it is something that has been in the ‘plans’ for almost 6-months now – but we have held off because of a concern that not ‘everything’ can be scaled – or, rather that if we try and scale ‘everything’ the classes will end up consisting only of pushups, situps and (air) squats.  Which sounds a bit boring to me.  But then in the recent member feedback survey, we received comments from more than a dozen people that the sessions are ‘so much harder’ now than they used to be – which is probably true…after all, we have a lot more gear now and we have a lot more fit and experienced members now…and to keep pushing them we have had to keep ‘pushing’ the programming.  But when we have regulars saying that they just ‘dread’ coming back after a month long holiday because of how ‘HARD’ the classes will be, it makes you wonder exactly how daunting the ‘normal’ classes are for new people who have just walked through the door, or people trying to transition from Beginners sessions to ‘normal’ classes.

I want everyone – all of us at the gym want everyone – to leave feeling good about themselves, to leave with a sense of achievement about the work they have completed.  If the session consists of a series of activities that – despite your best efforts – just proved too difficult to complete, then where is the achievement?  Where is the sense of satisfaction if all you can think about is they times you tried and failed?  THIS – this is why the option ‘A’ / ‘B’ structure has been implemented.  The changes aren’t to make things ‘easier’ or give everyone a ‘way out’ – it is enable everyone to really work at their own level, to ‘UP’ their level in stages if necessary (go to option ‘A’ for cardio but stay at option ‘B’ for ABS for example) and to be able to leave the gym feeling like they have done EVERYTHING they can to the best of their ability right throughout the session.

Good luck!

See you in the gym,

Michael.

Gym Update #1 – New Foam Rolling solution        

We have just made a pretty big investment in a new rehab/pre-hab solution from BlackRoll (http://blackroll.com.au).  Whilst there is nothing ‘wrong’ with the ‘standard’ foam rollers we have always offered in the gym, they do become ‘squishy’ quite quickly and this really stops them from doing the job they are supposed to do as well as they should do it.  The BlackRoll equipment is German-manufactured from re-cycled materials and is a real ‘step-up’ from the current equipment.

In addition to offering a wider variety of rollers for everyone to use, there will also be massage balls and massage duo-balls available for everyone.

Gym Update #2 – City to Surf Training          

The City to Surf is coming up soon – 30th August is GO TIME.  For anyone interested in running the 12km event, we will be starting up a running club on SATURDAY mornings at 8am (immediately after TANKS).  The program will go for 30-minutes for the first 4-5 weeks and will then extend to 45 minutes.

In the past with running club, we have gone to some ‘different’ venues to mix things up – this time we will be primarily based at Round 1 but will add in two extended runs throughout the program.

No need to book – all you need to do is ‘show up’ at Round 1 at 8am this Saturday and we will be hitting the road (and park!).

Please note that the Running Club program is for Round 1 members only.

Gym Update #3 – June Challenge – ‘In the ZONE’ – Off and Running

Seems like most people are doing pretty well on their zone diet so far.  Pretty much everyone I have spoken too has made an adjustment of some kind – one block more or less, moving a block from dinner to lunch or from a snack to breakfast – in order to optimise the way that they are feeling and their body composition.   This is PERFECT – it is exactly what should be happening.  You start off with a consistent ‘base level’ – and then make changes to support the individual aspects of your life.

See it through to the end – two weeks to go – and the results will be there for you.

Gym Update #4 – Beach Bodies 3-month Program – Week 4 is go.

Week 4 sees a continuation of our linear progressions.  We are getting to the half-way point of these progressions so this week I am happy for you to ‘push’ the envelope a little if you have been finding ANY of the exercises a little easy.  For example, if you are ‘easily’ completing your bench press reps, don’t go up by 2.5kg – go up by 10kg and really ‘reset’ your starting point.  As noted on Facebook last week, if you have any exercise questions, please ASK them rather than making ‘guesses’ when you get to the gym.  And if you can’t find the Round 1 YouTube demos, well – the link to our YouTube page can be found at the bottom of our internet homepage (www.round1fitness.com.au) together with our Facebook, Instagram, Twitter etc.

Remember to keep your training log UP-TO-DATE.  This means, update it EVERY SESSION.  We are in a linear phase at the moment and in order to progress you actually need to know EXACTLY (EXACTLY) what you did in the sessions previous…store the info IN GOOGLE DOCS and ON YOUR PHONE and reference/update it when you are training…don’t wait until two days later and try to remember.  Further, as of now I want you to SHARE that training log back with me so I can look at it whenever I like.  Right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

Footy Tipping Results for Round 12

A couple of big upsets this week caused havoc in the tipping. Carlton beat Port and Melbourne beat Geelong – and not a single person in the comp managed to get either one right.

There is a slight change on the leader board – we now have a boy in the top 4…the girls (Dani, Shelby and Michelle) remain 1-2-3 but Paul O’Connor has pushed up into 4th place just one off the lead.

Dream Team Results for Round 12

A Dream Team disaster for me this week – and really, who cares about anyone else.  Apart from having half my side not play due to the bye, I ended up with both a 15 (Gunston) and a 20 (McIntosh) amongst the 13 players I actually had…and then my captain got concussed and wore the vest for the second half…

Anyway – I am out of love with Dream Team.  For anyone who had a good week, good for you.  I am not even going to CHECK the scores, let alone write about them.  And yes – I am a sore loser.

Link of the week

Full E:60 segment (13 minutes so apologies for the length) on recently crowned NBA champ Steph Curry.  Great story – too small in high school, not recruited to a major college…now MVP of the league and part of this years championship team.

Well worth the time:  https://www.youtube.com/watch?v=eaV5082XQ7Q

Old School, City to Surf Squad, Calisthenics for Girls. June 14th, 2015

Hi and welcome to another week,

I have really enjoyed the ‘old school Round 1’ style sessions in the last couple of weeks – and we will keep them rolling again this week as well.  Push-up variations, heavy bag work, high-intensity cardio efforts, lots of abs all add up to great results.  When you couple the work you are doing in the classes with an extra lifting session (just run through the full-body workout on the whiteboard upstairs or the strength workout on the board downstairs!) and you will be in great shape faster than ever.

We have some cool stuff happening in the gym at the moment.  On top of the ‘In the ZONE’ challenge and the 3-month ‘Beach Bodies’ program, this week we are kicking off the new runners club in preparation for the 12km City to Surf event at the end of August.  I am quite proud of the team at Round 1 for putting together/managing all of these programs simultaneously – it is a lot of work trying to manage the various levels/layers of programming to help everyone meet their own individual fitness goals.  To help support this, you will probably see the trainers lugging some iPAD’s around the gym with them.  We have converted/are in the process of converting all of our client programming onto the cloud via Google Docs – this change will enable everyone to easily ‘see’ a record of what they have been doing in their PT sessions (the files can be shared with them) and for the trainers to accurately record each persons achievements as they occur rather than via the ‘hit and miss’ method of trying to remember exactly what weight someone used 2-days ago.

Going back to my comments at the top about our recent ‘old school’ programming, it is probably worth answering exactly what I think that is?  Essentially, when I think ‘old school’ I think of minimal equipment and easy to perform activities that allow everyone to focus on their ‘EFFORT’ rather than leaving them trying to figure out exactly what it is that they are supposed to do.  We walk a pretty fine line at Round 1 – because we commit to changing our class plan every day, sometimes we (well, actually it is ME) add levels of complexity into our sessions that probably isn’t really required.  Sure – our most regular of regulars probably appreciate the constant challenge of doing ‘something new’, but many people just want a challenging, honest workout that is set up to enable them to go ‘as hard as possible’.  I then think back to how classes at R1F ‘used’ to be programmed and they were ‘Old School’ by necessity…we basically didn’t HAVE any gear.  We had to do pushups, abs and sprints on the bikes because we didn’t actually have any barbells, kettlebells, sandbags, deadballs, dumbbells, sleds, power ropes etc…I mean, we have a LOT of stuff these days.

I got started back on this ‘Old Skool School’ path a couple of weeks ago when I read on the Ross Training site about an 80-year old former marine who posted a video of himself doing 500 pushups in 30-minutes (the link is here).  Whilst I am not super happy with his push-ups, when you consider he is 80-years old and still strong and active just through doing ‘simple’ movements, well – there has to be something to it.  So – what if we try to ‘simplfy’ some of our classes, make them a little more ‘consistent’, restrict ‘complex’ movements to one per class….what if we make our own training a little more ‘old school’?  What would happen?

Part of the problem is that these day’s we have tonnes of equipment in the gym – and as a coach I just have to resist the urge to use ‘all of it, every day’.  Part of this comes from our feedback survey as well – we have people telling us that despite the time spent doing the demos (and the trainers are trying super hard in this area) they still get to a station and aren’t sure ‘what to do’.  This isn’t right – we want everyone feeling confident as they go through the class.  We want them confident, working hard and getting the absolute most out of their time spent in the gym.

Our plan moving forward is to add some scaling and exercise alternatives to our classes – this wont be happening this week, but will be in place by the end of June (just working on changing my planning templates to support the changes).  The scaling will work in a similar way to our ‘fence pulls vs pull-ups’ arrangement on the rigs but will be in place for ALL of our stations…the risk of course is that people will take the ‘easy’ option at every station ‘forever’, but I guess at the end of the day we need to take a bit of a ‘your workout, your results’ approach and just encourage people to ‘move up’ whenever we think they are ready!  We want to re-establish our classes with an old-school training theme whilst adding ‘extras’ for people to do as they feel/become more competent.

I guess this is all part of the continued evolution of the gym.  I am lucky (we are all lucky I hope) that we can continually reassess/revise/renew our programming to ensure the best outcomes for everyone…hopefully this newest initiative will really hit the mark.

Good luck!

See you in the gym,

Michael.

p.s.   Looking for a couple of member profiles – if you are interested in sharing your training journey with others, please let me know.  As I have said before, our member profiles are the most viewed (and to me, the most inspirational) part of our website.  I often have a trawl through a profile or two if I am looking for a reason to hit the gym myself and based on the number of hits on the profiles site I am not alone.

Gym Update #1 – City to Surf Training          

The City to Surf is coming up soon – 30th August is GO TIME.  For anyone interested in running the 12km event, we will be starting up a running club on SATURDAY mornings at 8am (immediately after TANKS).  The program will go for 30-minutes for the first 4-5 weeks and will then extend to 45 minutes.

In the past with running club, we have gone to some ‘different’ venues to mix things up – this time we will be primarily based at Round 1 but will add in two extended runs throughout the program.

No need to book – all you need to do is ‘show up’ at Round 1 at 8am this Saturday and we will be hitting the road (and park!).

Please note that the Running Club program is for Round 1 members only.

Gym Update #2 – June Challenge – ‘In the ZONE’ – Half Way Home

Two weeks in and everyone should be well in the groove of eating their ‘blocks’ by now.  It is also time to ‘take stock’ of where you are at.  Are you feeling tired all the time?  Start by moving one of your blocks to ‘earlier’ in the day – maybe from dinner to lunch – and if that still doesn’t work, maybe even ADD another block per day.  If you are just feeling ‘chubby’ or think that you aren’t getting the body composition changes you are after – well, maybe take a block away.

As with all things related to your food and training – the same inputs can lead to quite different individual outcomes – so take responsibility and monitor your OWN outcomes.  Then adjust the inputs accordingly.

Gym Update #3 – Beach Bodies 3-month Program – Week 3 is go.

Week three (3) programming is up and we are continuing our linear progression – if you are finding the weights ‘really’ easy, I don’t mind you going up by 5’s rather than by 2.5’s – but remember, we are linear progressing for NINE weeks so if you are worried about not lifting ‘enough’ just do a mental calculation – add (2.5kgs x 7) to your current weight – and that is what you where you should finish…hopefully that number is suitably impressive such that you don’t want to go up ‘too early’.  When it comes to getting stronger, it takes time and ‘pushing’ it before you are ready doesn’t mean that you will end up with a bigger number at the end.

Remember to keep your training log UP-TO-DATE.  This means, update it EVERY SESSION.  We are in a linear phase at the moment and in order to progress you actually need to know EXACTLY (EXACTLY) what you did in the sessions previous…store the info IN GOOGLE DOCS and ON YOUR PHONE and reference/update it when you are training…don’t wait until two days later and try to remember.  Further, as of now I want you to SHARE that training log back with me so I can look at it whenever I like.  Right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

Footy Tipping Results for Round 11

Good week of footy with no real upsets (well, Geelong over Port I guess).  As such, most people have done very well with their tipping (not me of course, I still managed to get 3 wrong).  Winning the week this week were Amanda Dixon, Shelby Pickers and Ben Coates who each picked 5 winners out of 6.

On the ladder, Michelle Howley leads the way by one-point from Dani Elsum, Shelby Pickers and Chris Peclaris.

Dream Team Results for Round 11

Hard to comment on Dream Team with all of the missing players because of the byes – and for a lot of us ‘WA-based’ players who have multiple Dockers/Eagles in our teams, the next two weeks are actually WORSE! – but we are still playing so it is worth just touching on it.

A good score is usually anything about 2000 – which works out to an average of 90-points per player.  This week we a maximum of 18x scoring players, so a good score (using the same formulae) would be 1600 points.  So…on that basis, players who have topped the 1600 milestone included:

Link of the week

Calisthenics for girls!  https://www.youtube.com/watch?t=77&v=agGluK1YNQ8

Amazingly strong – not strong for a girl, just strong full stop.  For everyone doing beach bodies who has been struggling through a ‘skin the cat’ progression, you will watch the video and think everything is ‘beyond you’ – but then think how much improvement you have made in the last 2-weeks.  You probably wont achieve all of the movements in the video – but it isn’t about that.  It is just about getting a little bit stronger and more capable than you were yesterday.

The ‘BUSY PEOPLE’ Win, Notes on Recover, Gym Jones Article June 7th, 2015

Hi and welcome to another week,

Great sessions last week.  The mini-sleds are always awesome and I am always happy to see them out – once I have pushed them for 30-seconds or so I am generally looking forward to them going back in the rack again!  I also loved the abs focus throughout the week – we have done more than our share of ab work in the last 3-weeks especially and I have really noticed the improvement in my Front Squats as well…strong abs = better lifts I guess.

Going through the ‘In the Zone’ plan over the last week, I have really noticed how the more ‘active’ I am in looking after my training and diet, the better my results.  And it doesn’t take a genius to figure out that this applies across all elements of life.  When I am active in looking after the pool at home – regularly out there, cleaning the skimmer box out (massive tree directly over the pool), scooping, checking the chemicals, cleaning the vacuum bag and getting it going – everything is beautiful.  When my focus drops – and it only has to be for a few days – things start going awry.

The parallels are clear at work as well – but particularly when it comes to looking after myself.  If I want good outcomes, I cant just leave things to chance.  When things go wrong, it is lunchtime and I have no idea what I am going to eat.  All I know is I am hungry and I need something.  This is not being active.  Being active is leaving home with food – with good food – and knowing when I am going to eat it.  Since I am doing the ‘zone’ thing and need five meals per day to make it work, it means leaving home with a LOT of food (3-lunch boxes).  Now, this seems like a pain when I am getting everything organised in the mornings but when I need food, have done the work already makes my life so EASY.

The same is true of my training.  When I have my calendar ‘together’ and MAKE time to warm-up pre-session, MAKE time to train, MAKE time to do my extras then I get great outcomes.  I find my weights go up (in my lifting) and I train well in the classes.  I know ‘train well’ is hard to define but I think you all know what I mean – you know when you have had a good class and when you have had a ‘not so good’ class.  I also find that when I am not ‘active’ and focussed, the minutia of the session can get to me – how long are the rounds? what am I doing at this station?  I don’t really ‘like’ that exercise etc etc.  When I am active – when I am organised – everything just flows.

The busy people win – there is no doubt.  If you want great results you need to become personally invested and be active in the process – be personally invested in your own success.  Get your food together yourself – don’t leave it to chance.  If it is important to you then you have got time – you have got time to do anything that you really believe is important.  And if you really want the things that you SAY you want – if you want to lose 5kgs, if you want to be stronger, if you want to be healthier – well get involved and do it.  Get active in your own success.  Don’t talk about time or ‘lack of motivation’ or how busy you are – get busy, become truly invested in achieving the things you keep saying you want and they will be yours before you know it.

Good luck!

See you in the gym,

Michael.

Gym Update #1 – A Couple of notes on ‘RECOVERY’

A bit of a quick note on ‘recovery days’ following some feedback from the ‘Beach Bodies’ crew who have been pretty quick to tell me that ‘A boxing class is not a recovery day’.  Well – to that I say, it depends exactly ‘what’ a normal day looks like.  A recovery day is doing something that will help get you ready for the rest of the week to come…which means that sometimes a boxing class is a PERFECT recovery day.  Other times it will be the entire focus of your training.

If you are training for a marathon and have just had your big Sunday run, a boxing session is a great way to get the body moving again on Monday without loading up on your legs.  It is also a great way to keep the body moving and mobile in between lifting sessions if you are doing Beach Bodies.  For other people (like me), doing a Boxing class is the focus of my training and I don’t necessarily think of them as ‘recovery’ -  except when I have come off a TANKS class or heavy Body Work session and just want something to get my whole body moving again without having to lift any really heavy weights.  A class gets my heart-rate up, gets me nice and active and unless (unless) there is a heavy focus on one exercise (we have those from time-to-time) I know I will not be adding to any soreness by completing one.

Things are different when you are just getting started of course – doing boxing 2 or 3 times per week is more than enough to be your entire program…but if your training includes other classes and activities, well, boxing can be recovery.  So might a foam roller session, a swim in the ocean, doing some yoga…whatever gets you excited.  Me – I would rather hit the bags than pretty much anything so as ‘recovery’ – otherwise known as a form of exercise that will get you active and mobile from head to tow without further adding to your DOMS – Boxing suits me just fine.  And for those of you doing Beach Bodies, now it suits you as well (‘cos I get to write the program!).

Gym Update #2 – Membership Feedback Competition

Thanks to everyone who participated in the membership feedback competition (win a FREE 3-month Membership for telling us ‘what you think’) last week.  We received seventy one (71 responses) – or rather, responses from seventy one different people – and some great ideas, suggestions and feedback was offered.  We are all pretty open to this at any time as an aside – we want for the gym to be amazing! – so feel free to tell me how you are feeling any time!

Anyway, to determine a winner every person who responded was listed (in sequential order based on the time of their response) in a spreadsheet and assigned a number from 1 to (obviously) 71.  I then used the random number generator you can find here to select the winning number…which was 16.  And that means the winner is Shaun Liang.  So thanks to everyone who participated and well done to Shaun who gets his next three (3) months on us!

Gym Update #3 – Don’t Forget – there is a NEW TIMETABLE!!!

As per last week’s blog, we have a new timetable out which was ‘official’ as of Monday June 1st.  The timetable features a couple of new Body Work class times – 5am and 4pm on Thursday and a new ‘No Rules’ session at 7pm on Thursday – as well as replacing the majority of Thursday’s old ‘one minute rounds’ with Boxing.

While not much as changed, I would still recommend that you have a quick glance at the timetable before heading to the gym – you can view it here:  http://round1fitness.com.au/time-table .  We also have a heap of business card sized time-tables available for anyone who wants one of those.

Gym Update #4 – June Challenge – ‘In the ZONE’ – Off and Running

One week down with our Zone Diet challenge – here’s hoping everyone is sticking HARD to their block counts to get themselves the best results possible in 30-days.  ZONE eating is a great way to eat – you are eating balanced plates (protein, carbs, fats) with the right quantities for YOUR body size…no guessing required!

If you are keen to have a go, the registration link is open for another couple of days:  Register for In the ZONE

Gym Update #5 – Beach Bodies 3-month Program – Week 2 is go.

The programming for Week 2 was released earlier today and (hopefully) you will be starting to see that the program will encompass everything you have learned to do during those hours and hours of TANKS and Body Work sessions and then a little bit more.  Week 2 will continue with the basic programming structure established in week 1 – but will continue to build on your base through mixing up rep ranges, acceleration, volume and intensity…as well as a few other fun things to help give you great outcomes.

Remember to keep your training log UP-TO-DATE.  This means, update it EVERY SESSION.  We are in a linear phase at the moment and in order to progress you actually need to know EXACTLY (EXACTLY) what you did in the sessions previous…store the info IN GOOGLE DOCS and ON YOUR PHONE and reference/update it when you are training…don’t wait until two days later and try to remember.  Further, as of now I want you to SHARE that training log back with me so I can look at it whenever I like.  Right click on your log, select the ‘SHARE’ option and enter my email address – mpratt@round1fitness.com.au – and in that way I can check your progress.

If you have seen what the Beach Bodies crew are doing and are keen to have a go at the program, the registration link is here:  Register for BEACH BODIES

Footy Tipping Results for Round 10

No results up until tomorrow everyone – there is still one game to go – I will update the blog tomorrow night!

Dream Team Results for Round 10

No results up until tomorrow everyone – there is still one game to go – I will update the blog tomorrow night!

Link of the week

Training through ‘pain’ with the Gym Jones crew:  http://breakingmuscle.com/strength-conditioning/training-through-pain-salvation-through-suffering

Turning the Ship, New Class Timetable June 1st, 2015

Hi and welcome to another week,

Loved my training last week.  We got to do a heap of rowing which I know is good for my conditioning and that always makes me happy.  The 7-minute class was a ripper and the return of hand-weight punching – particularly the hand-weight punching, lat raises, arm circles combo – reminded me that there are muscle fibres hidden DEEP in my shoulders.

I wanted to talk a little bit this week about the WHY behind our current challenge (‘In the ZONE’).  I have had a bit of feedback that some people love the discipline of the food challenges BUT think this one is just a bit too daunting because it means that they have to actually weigh and measure what they eat.  After all, “I got great results when I cut out sugar for 28-Days Later back in February – can’t we just do that again”?

Well, the simple answer is that I guess we could have – and to be honest, you could do that yourself at ANY time!  But the longer answer is that the challenges are supposed to be about a little bit more than helping you drop 3kg’s in a month.  The idea is that the challenges will help you make small changes to life long habits that will help you for the long term…and to do that, we need to target a slightly different ‘element’ each time we do a challenge.  The last one was all about added sugars/sweeteners, this one is all about food balance and food quantity.

With regard to habits – the ones all of us have – I like to think of them in this way.  Our lives are all massive cruise liners that are traversing the globe – following the exact same course over and over again.  This course is our habits and changing them is HARD.  The captain of our ship (our brain!) can make small adjustments to the course of the ship – but because the ship is SOOOO big, it is really, really hard to change the course it is on.  This doesn’t mean that it can’t be done – it can – but it has to be done a little bit at a time.

When I align this model to our gym challenges, you will see that with regards to the training elements we go down a pretty similar path over and over again.  We set a minimum number of classes and then add in some extra elements – usually it is a little bit of strength training, a little bit of cardio training AND some rehab.  In the current challenge, the only extra is the ‘REHAB’ element (because it is the thing I see most neglected post-training).  In any case, in our challenges we try to get the ship to follow a course which involves REGULAR training that has a general focus (group training) PLUS adds some ‘extra elements’ that enable you to work on your weaknesses.  The idea being of course that if we can ‘teach’ you to take the time to do a ‘little bit extra’ every week, then you will progress a LOT quicker – 10 minutes extra every session works out to more than 2 hours extra every month (based on 4-sessions per week)…and if that was dedicated to strength work (for example), at the end of the month you would have gotten a LOT stronger.  But this only works if you can TURN THE SHIP.

With the food, we have traditionally focussed on food exclusion – usually alcohol, sugar/sweeteners and bread.  The plan here of course is to have you eating real, whole food every day (meat, fish, fruit, veggies, nuts and seeds) and reap the benefits (more energy, improved body composition) from doing so.  We also set up regular ‘free eating’ days/meals so that you get to enjoy those things you ‘love’ occasionally whilst not making them part of your day to day menu.   The idea here is that you get to eat a little bit of everything – but not everything should be eaten ‘every day’.

This challenge hopes to build on all of this food knowledge from previous challenges – and add the lesson of BALANCE.  This challenge isn’t just about eating the right food – it is about building on the knowledge we have about WHAT to eat and learning to EAT the RIGHT AMOUNT of food.  Is that a pain?  Well, to start with, sure – it is always hard to TURN THE SHIP.  But if you weigh and measure what you are eating for a couple of weeks, then you will quickly begin to understand HOW much food you should be eating.  And you might be surprised – it might be more than you eat today.  It might be less than you eat today.  More likely, it is about the same but the ‘balance’ between how much meat you eat and how many veggies you eat will swing a bit more towards the veggies side…Importantly though, once you are SURE how much you are eating, you can quite easily ‘make adjustments’ to the course you have set in order to give yourself a bit more energy (why am I so tired in the afternoons) or maybe drop a kilo or two if you notice your body composition is changing for the worse.

This challenge will really help you get that last step right – for everyone who has ever told me “I just think I eat too much” then this will help you answer that question…it will help teach you how much is enough based on your body size.

Good luck!

See you in the gym,

Michael.

Gym Update #1 – Timetable Changes

We have a new group training schedule up for the first time in nearly 18-months.  The most notable change is that we have abandoned our ‘One Minute Rounds’ on Thursday and made our Thursday look a little more like every other day in the gym.  One minute rounds will not be gone forever – we will roll them out every 6-weeks or so – but they are finished in terms of having a day dedicated to that style of class.  I have received a bit of feedback that these are our best classes / peoples favourite classes but equally people have been complaining that they are ‘sick of them’…and session attendance on Thursday’s has been well down for nearly 6-months now so I guess people have voted with their feet.

The timetable also features a couple of new Body Work class times – 5am and 4pm on Thursday and a new ‘No Rules’ session at 7pm on Thursday.  I think that is about it.

You can grab a new timetable card from reception or check it out online here:

http://round1fitness.com.au/time-table

Gym Update #2 – June Challenge – ‘In the ZONE’ – Off and Running

Good luck to everyone who is getting ‘In the ZONE’.  As I have said over the last couple of weeks, it is our most involved challenge yet purely because of the level of effort/commitment it takes to get your food portions RIGHT.  It is also probably the BEST way to get your Body Composition right – because you KNOW how much you are eating (and you KNOW it is balanced) it becomes a pretty simple task to adjust your quantities up/down to get the results you want.  It is not going to be easy, but it WILL be worth it.

If you are keen to have a go, the registration link is here:  Register for In the ZONE

Gym Update #3 – Beach Bodies 3-month Program – First Week is GO.

For those people registered for Beach Bodies, so far you should have received:

-       Max Weights Table (you should have updated this as best as you can).

-       Basic Diet Plan

-       Training Log

-       Week 1 of the programming.  The programming will be released each Sunday throughout the program.

As you will have seen, there are SIX (6) days per week of programming with Wednesday and Saturday also being slight ‘deload’ days in terms of strength training and Sunday scheduled as a day off.  You can obviously slide that day off around as you need – but remember, whatever you do on Sunday has the potential to impact the training for Monday so be SMART.

If you have seen what the Beach Bodies crew are doing and are keen to have a go at the program, the registration link is here:  Register for BEACH BODIES

Gym Update #4 – Barbell Racks is Up

The new barbell rack is up on the wall in the TANKS area – so all of those new barbells are finally up off the ground.  Please take every effort to look after this equipment guys – the bars themselves are each worth more than $500 – and whilst I am happy for you to ‘drop’ the bars/bumper plates, dropping them from shoulder height is just not cool…all those breaking and splitting bumper plates cost real money to replace…look after the gear in your gym.

Gym Update #5 – New Reception Area is Coming soon

We have been doing a fair bit of work lately on revising the Round 1 ‘reception area’ and the plans are pretty close to finalised – just awaiting final quotes and it will be good to go.  The basic premise is making getting ‘in’ to the gym a lot simpler – avoiding the bank up of ‘traffic’ at the front door – and making it easy for members to get their workout started.

It should be amazing when it is all done – there will most likely be a ‘little bit’ of an interruption to normal proceedings whilst the cabinetry is being installed but here’s hoping for smooth sailing.

Footy Tipping Results for Round 9

A 3-way tie for victory in Round 9 – Amanda D, someone who I think is Dave MacFarlane and the ubiquitous ‘Rach’ who might need to add some more info to her username!  Upsets were few and far between but somehow I could still only manage to get SIX right!

The girls continue to crush the boys on the leaderboard, with Dani Elsum and Michelle Howley one point clear of Shelby P and Christine P…with Justin V also in that group one back from the leaders.

Dream Team Results for Round 9

A good week for many in Dream Team this week, with a number of scores topping the 2000 mark.  Leading the way were Lloyd (Gym Gods) on 2097, Rocco (Roccos Ropes) on 2091 and Justin (Juddy’s All Stars) on 2073.  The bye rounds are coming up in TWO WEEKS so if you haven’t done some planning around HOW you will keep a team on the field through the 3-weeks of byes, I would suggest you do that this week!  Teams with byes in Round 11 are Adelaide, Richmond, Brisbane, Bulldogs, Carlton and Hawthorn…Dream Team will keep rolling and there are NO EXTRA TRADES so maybe make a couple of changes THIS WEEK with those byes in mind.

Link of the week

I linked to this one last week but just can’t let it drop.  Awesome article:

http://breakingmuscle.com/strength-conditioning/aging-is-bs-the-myth-of-missed-opportunities