Summer Slam Week 1 – Habits have formed and must be broken! October 8th, 2017

Hi and welcome to another week,

Cheers to everyone who came along to train with us at Round 1 last week – it was week#1 of the Summer Slam so the gym often appeared to be chaos three-ways with classes going, people completing their challenges and people in the power racks completing their individual strength workouts.  Now – everything generally seemed to be working/running OK but I would ask everyone to have a bit of consideration for those around them AND to understand than no matter what, the classes have priority when it comes to the equipment.  I know it might suck a bit if you have come in specifically to do a challenge or to use a squat rack – but space and equipment is not unlimited and there are going to be times when you need to be flexible with your training plans.  Just keep a smile on your face and remember that getting your training done is important – but exactly WHAT you do today is not life and death…relax, think for a moment and get on with whatever there IS room to get on with!  It is going to be OK! J

Week#1 of a food challenge – and apologies to the non-challenge peeps out there ‘cos today is going to be a lot about the challenge, the food and getting our collective acts together – is always a fun time.  What quickly happens (to me anyway) is the little ‘I eat pretty healthy’ story I have been telling myself gets pretty quickly debunked as all of the lazy habits I have been falling into come straight to the surface.

Habit 1 for me.  Somehow, someway my semi regular over-night oats has developed a honey obsession.  And if we are out of honey, it is replaced by maple syrup.  How did this even happen?  How did this ever happen?  Why am I putting honey on my oats?  I don’t need it – the berries and stuff I stick in there are delicious…but there you go.  Honey is in my oats.  That has got to stop.

Habit 2 for me.  The rise of the Peanut butter and jam sandwich.  To be fair, I pretty much grew up eating these – or peanut butter and honey! – and they got me through 10000 school days and training sessions during my teenage years.  The problem with them is – and this is true of all ‘lifetime habits’ – once I have had one for two or three days in a row, I am back eating them again.  And they are quick, easy and filling.  And if I ‘forget’ to make a lunch box (AKA make a subconscious decision just to have a pbj sanger instead!) then I am back eating them 5 days each week in no time.  And then I am eating them even if I DO have lunch as well.

Habit 3 for me.  The sugar and sweeteners in EVERYTHING.  They are in my kim chee, my sauerkraut, they are in my tomato paste, they are in what seems like every ‘EXTRA’ thing I stick into anything I cook.  Somehow when the challenges are on I manage to go without all of ‘that’ but in between times, boy does it creep up on you.  I buy a FitAid from the gym every couple of days and despite the ‘Paleo Friendly’ claims on the can, somehow there is stevia in them and I have no idea how that ticks a paleo box!  Yes, it is DERIVED from a plant, but I am feeling that is a pretty long bow right now!  What else?  Oh yeah – my afternoon protein shake is also stuffed with sugar…what is going on?!!!

Habit 4 for me.  L-O-L-L-I-E-S.  Damn there are a lot of lollies in my life.  On my desk right now are 3x bags of chocolate liquorice and 2 bags of red frogs.  I know there are another 2x packets of chocolate liquorice in the fridge – nominally ‘waiting’ for the challenge to be over.  I know I eat some red frogs and liquorice on the weekends, but I am having some pretty worrying thoughts about exactly how many of them I am actually eating.  Based on the back log of product accumulated in just ONE WEEK I suppose it is no wonder my recent body scan history has shown a lot of ‘muscle down, fat % up’ type outcomes.

Habit 5 for me.  If I have a beer on Thursday, well, that’s when the “weekend” starts.  I don’t tend to drink ‘too’ much – but I have noticed that recently I have gotten into the habit of having a beer or two on Thursday night.  And that then means I have the green light to drink again on Friday, Saturday and Sunday…not good!  Not good at all.  I have already used one of my cheat days (I had a function last Friday that involved a few beers – but not too many I am happy to say!) but somehow those Friday beers had me looking forward to a beer on Saturday night…and I wasn’t doing anything more energetic than laying on the couch watching T.V.  Pretty sure it isn’t supposed to be that way and I need to grab a hold of this habit as well.

So – that’s what I have identified about myself in a few short days:  honey, PBJ’s, condiments and additives, lollies and beer have all been part of my week way (way) too regularly.  I know this is why we do these challenges – to get a bit of a reality check and get everything ‘back on track’ – but, for someone who “eats pretty healthy” week # 1 has been a week of surprising discoveries and head shaking!  On a positive side, I have gotten through it and hopefully by the end of the challenge all of these ‘sometimes’ foods are back to being eaten some of the time!

See you in the gym,

Michael.

P.S.  We are planning a Fundraising Day on Saturday November 11th to raise funds for M.S.  This is the fundraising being done by Kirei and her team of intrepid cyclists who will be heading off on a bike ride of some unspeakable distance later in November.  We will have some raffles etc to run but the main focus of the day will be a WARRIOR WORKOUT which we will be chasing some participation ‘donations’ for as well as a ‘Train the Trainer’ session where ‘the people’ will have the opportunity to ‘Train the Trainers’.  The plan at this time is that you can BID to ‘Train the Trainer’ via silent auction – and not only are syndicates allowed, they are encouraged!

Gym Update #1 – SUMMER SLAM (October Challenge) is HERE

Summer SLAM is GO – and all the details are UP on the website and you can read all about it HERE!

I have covered a fair bit of stuff relating to the challenge up at the top of today’s blog so I don’t really want to repeat myself over and again – but I would encourage EVERYONE to join the Facebook group (it is HERE!) and to join the conversations, share your food, your challenge times (and struggles)…the more engaged you can get the more easily you will find yourself to November 5th without losing your mind!

Gym Update #2 – New Gear

SO – my new speed ball swivels have arrived and I am looking forward (lol) to putting them up in the next few days.  I feel like I have been battling with speed ball swivels since opening the gym back in 2010 – my favourite ‘type’ of swivel are one piece, plastic and – as most people would have noticed – break on a pretty regular basis.  I have gone away from them in recent years with a new steel swivel type but even those have started playing up – they seem to ‘thread’ internally which is what is causing a couple of the speed balls to bounce all over the place at the moment.

Anyway, I have been playing around with a few different models and have got hold of some new (and ridiculously expensive! L ) split level swivels and will be installing five of them this week…so let’s see how they go!

I have a new (and hopefully) long-term new model of speedballs about to be delivered as well (end of next week I think!) so this little refurb will be done pretty soon!

Gym Update #3 – Football, Developing Athletes and Other Stuff

I have been teasing this for a few weeks now but the registration link for the ‘Developing Athletes Program’ will be going up this Wednesday.  So for everyone who has said that they 100% want one of the spots and to 100% put their names down, well…the rubber is about to hit the road.

There are only 8x spots available – the program isn’t going to work effectively if there are more people than that – and based on interest expressed to this point it will fill up pretty quickly.  Hopefully it is a success and we get to run it again after Christmas, but, well – I guess you never know!  One last update is that there is a complete ‘Program Guide’ which has been written to help guide the kids through AND to be used as a reference post- program.

I guess this is the first ‘contained’ program we have run since the ‘Squat Therapy’ program and I would like to think everyone is a little bit excited about what might be achieved!

Just to add a little bit more information to the above, here is what it is going to look like:

-       3x sessions per week for 6-weeks (each session around 60 minutes).

-       Session times:  Tuesday (5pm), Thursday (5pm) and Saturday (8:30am)

-       Cost:  $180 (which includes gym membership for the duration of the program)

-       Maximum of 8x participants.

 Link of the Week

Man I love this – particularly point number #1!

https://www.youtube.com/watch?v=lUA2nZ684uA

I get approximately 1000 questions about supplements each week and whilst there is for sure a place for them, they aren’t step number one in kicking off a health program.

Getting Fit People Fitter??? October 1st, 2017

Hi and welcome to another week,

Thanks to everyone who helped us to a successful month of September.  Overall, attendance was slightly down on August (6 less people per day) but that is pretty typical when comparing a month when there IS a gym challenge (like August) to one without (like September).  This September (2017) was 10x people per day up on last September though…which continued our run of having a higher daily average attendance this year for EVERY SINGLE MONTH versus last year.

Now – I have quoted numbers like this in the past and I generally get at least one or two ‘No one cares’ emails.  I get that.  But I measure these things because I think the best way to assess whether we are maintaining our energy levels in the gym, whether we are running positive classes and helping people achieve their goals is that people are actually showing up in the gym.  We all have a friend (or two) with a gym membership they never use…we want people USING their memberships and getting value for the money they spend.

Now all of this ties in pretty well to what I wanted to talk about today.  A week or so back I managed to get an hour or so with our new Fitness Australia State Manager (well, SA + WA) Scott Rose.  It was great to be able to catch up with Scott and have a chat about what is happening in the industry and what kind of things are happening in the fitness industry.  I am not sure how interesting this is going to be to everyone but please try and hang with me.

As I type this there are NINETEEN – 19 – other gyms within 6kms of Round 1.  NINETEEN.  That seems to me like an awful lot, particularly since when we opened back in 2010 there were only five (5) others and one of those (The Cell Crossfit) has closed down in the interim.  Despite that – and despite the recent stories going around of a couple of those local gyms ‘losing’ more than 1000 members when the ARC opened up, only around 18% of people in the Cockburn area have gym memberships.  And whilst I agree that a heap of that 80% will either be very young or very old and not in the market for a membership, I think it is fair to say that a fundamental issue with what gyms are doing these days is that we get ‘Fit people Fitter’ and aren’t able to ‘reach’ the vast majority of the population.  It is true of us – around 50% of people who come and trial the gym on a 7-day pass are members of other gyms who are ‘looking around’.  Even if they sign up with us (and why wouldn’t they!) that number (18% of people in the area who have a gym membership) doesn’t change – our new clients have just swapped one gym for another as – again – the ‘Fit people get Fitter’ and everyone else stays the same (at best).

It is one thing we have really been trying hard to do over the past 12-18 months with our restructured Beginners sessions and implementation of the ‘SCALED’ model – ‘Fitness’ vs ‘Performance’ – create an environment where people who want to train every day can workout alongside people who are happy with 2-3 sessions per week (1-session per week?) in a trainer led environment.  I guess part of the problem we have is that our use of ‘Boxing’ as a primary element intimidates a lot of people who could benefit from what we offer…but I am not really sure exactly what we can do about that.  The real problem itself though can be found in my ‘happy with 2-3 sessions per week’ statement.

Once upon a time I had a corporate job and if I got to the gym twice a week I was so happy with myself I celebrated with extra beers after work on Friday.  I mean, I had earnt them, right?  These days if I had a week where I had ONLY done two (2) sessions by Friday, I would be trying to figure out how to get in three more between Friday night and Sunday.  In fact, I pretty much do three sessions during that time period regardless of what I have done during the rest of the week.  The gym life so many of us are leading – in the gym 4-5 times every week, watching what we eat and basically looking after ourselves is simply NOT normal.  Gym’s are getting fit people fitter…and everyone else is falling further behind.  The fact I can even say ‘happy with 2-3 sessions per week’ is proof that I simply do not ‘GET IT’ when it comes to the majority of people out there…for so many, 3x sessions per week would be bordering on obsession (and I am sure many of you can relate to that reaction).

I have talked about this next point before but when I was growing up – and I am pretty old remember – there simply were no gyms.  But the world was a different place and food quantities were smaller, fast food comparatively non-existent.  Not only that, but the café culture of a cappuccino and a muffin (chocolate gateau anyone?) didn’t exist either…if you wanted a coffee and a piece of cake, it was international roast and Arnotts fruit cake out of the tin.  Oddly enough, those things aren’t as nice and therefore weren’t as popular.

Gyms are getting Fit people Fitter.  I know for me we want to try and help more people – that I think if you are fitter and healthier you will be able to live a happier, more active, more enjoyable life.  That you will spend less time in hospitals and more time at the beach if you just look after yourself a bit more.  That if you can form a habit in your life of getting out and getting active 4-5 times per week (and, this might look like 3x in the gym, 1x run around Bibra Lake and one ocean swim between the two jetties and back down at Coogee!) that you are going to benefit from it in the long-term.  Of course I hope it means 5x sessions at Round 1…but why wouldn’t I hope for that????

The industry is in an interesting place as the ‘top end’ of people becomes ever fitter and stronger and needs to be continually challenged to push the limits further and further.  I mean, have you seen how many kgs of bumper plates we have in our gym?  If you had told me before we opened what the gym would look like in 2017 I would not have believed you…things have gone completely crazy!  Meanwhile, the majority of the population is a few kg’s heavier than they were this time last year and not moving around too much as their back is constantly sore due to their computer based job.  I don’t know what to do to help to be truthful.  We would love (love) to try and help a few more of those people – we think that our Beginners è  Fitness scaled classes option is a great way to on-board them…but how to reach them…and – as per my meeting with Fitness Australia, gyms are just getting Fit People Fitter!

Anyway – I don’t want to turn this into a giant ‘plea for referrals’ because it isn’t meant to be that…but after spending time with Scott and listening to what is happening in the industry at large, I guess I would like to think that we are doing more than making fit people fitter – after all, as it says on the wall of the gym our whole purpose for existing (our ‘Mission Statement’) is ‘WE HELP CHANGE LIVES’.  This isn’t supposed to be BS.  This is really why we are here.  If you do know someone who you think needs a change, well, point them at the 7-day free pass.  It wont cost them a cent to give it a go and you never know, in 12-months time they might be ‘one of us’!

See you in the gym,

Michael.

P.S.  Be sure to sign up for the Summer Slam challenge HERE – I think there are already around 50 or so people who are in (including me of course!) and I am pretty excited about the idea of cutting sugar/changing my body composition for the better BEFORE Christmas comes around!

P.P.S.  We are planning a Fundraising Day on Saturday November 11th to raise funds for M.S.  This is the fundraising being done by Kirei and her team of intrepid cyclists who will be heading off on a bike ride of some unspeakable distance later in November.  We will have some raffles etc to run but the main focus of the day will be a WARRIOR WORKOUT which we will be chasing some participation ‘donations’ for as well as a ‘Train the Trainer’ session where ‘the people’ will have the opportunity to ‘Train the Trainers’.  The plan at this time is that you can BID to ‘Train the Trainer’ via silent auction – and not only are syndicates allowed, they are encouraged!

Gym Update #1 – SUMMER SLAM (October Challenge) is HERE

Summer SLAM is GO – and all the details are UP on the website and you can read all about it HERE!

We spent the morning today doing weigh-ins (I think we got through about 70 people and thanks to them for their patience) and the challenge itself – the classes, the food, the challenges – all kicks off from tomorrow.  What I saw at the weigh-ins today were kind of 3x different ‘groups’ of people:

If you are new to these sort of challenges and  super nervous about what is going to happen, about whether or not you will be able to manage the food side of things and whether or not YOU will get the results you are after, well my only comment here is ‘just follow the food plan and turn up to the gym…if you do everything you are supposed to, the results will look after themselves.  I am saying this with confidence because we have run a very similar ‘styled’ challenge 3x in the past (Feb 2015, Feb 2016 and Feb 2017) and the average weight loss is 3.47kg.  Some people have done a lot better, others not so well…of course, starting points and adherence to the rules and food quantities etc all play a big part in the results.  If you are thinking of getting involved, it isn’t too late to jump aboard…we will figure out the whens and whys and hows of getting your pre-challenge scan done – the important part is getting you started.

If you are STILL unsure what is involved, here’s what it is about:

1-month of food restrictions

Group Class participation target (20 sessions or 4/week).

3x ‘Summer Slam’ workouts which each must be completed EACH WEEK of the challenge.  (Estimated time for completing the workouts is between 12-15 minutes).  The video for these can be found HERE!

Here’s what you will get for your participation:

10-Day eating plan with ALL NEW recipes

Challenge Survival Guide

2x Body Scans

Folder containing the Class signoff sheet, workout recording sheet AND food compliance tracking sheet.

Workout booklet detailing each of the Summer Slam workouts

Video demonstrations of all workouts

Dedicated Challenge Facebook group for coaching support/recipe exchange etc

Keen to do it?  Sign up for the challenge HERE!

More details can be found HERE!

Register for the challenge HERE!

Gym Update #2 – New Gear

Not much new under the sun here to be truthful.  I mentioned the ‘No STINK’ last week and have been getting great results from this already.  Admittedly, my gloves live in a plastic tub rather than a gym bag, but the ‘No Stink’ sachets (I guess that’s what you call them) seem to be doing a great job of keeping the inside of the gloves dry and odour free.

I also mentioned the speed ball changes last week – the new swivels have now arrived and I hope to get some of those installed during the week.  From there I will be addressing the ongoing issues with the speedballs AND the speedball steps.  As I mentioned last week, I just think the whole area needs a bit of a refit and am focussed on getting it sorted out (hopefully more focussed now that the challenge is ‘DONE’ from the perspective of getting the recipes and challenges all written and typed up).

Once the speedball area is done the focus is going to go onto the heavy bags…that will be the next change to the gym and (with the exception of the audio upgrades I mentioned last week) the final one done in 2017.

Gym Update #3 – Football, Developing Athletes and Other Stuff

So – there is all sorts of stuff happening in the background at the gym.  As a few people would be aware I am a fair way down the rabbit hole in creating a specialist sports preparation program for ‘Developing’ athletes – specifically teenagers playing physical sports (football, basketball, rugby) who want to get faster, stronger and generally ‘move’ better.  The programming has all been put together and I am just sort of holding off for all of the traditional ‘winter’ sports to finish before announcing the program and starting to take enrollments…so if you know a random teenager who wants to be better at their sport and believes getting stronger/faster could help, stay tuned.

Just to add a little bit more information to the above, here is what it is going to look like:

-       3x sessions per week for 6-weeks (each session around 60 minutes).

-       Session times:  Tuesday (5pm), Thursday (5pm) and Saturday (8:30am)

-       Cost:  $180 (which includes gym membership for the duration of the program)

-       Maximum of 8x participants.

Further to that, there is also going to be a football specific skills program announced in the next couple of weeks.  This will be offered either as an extension to the above ‘Developing Athletes Program’ or as a stand-alone skills assessment/skills tutoring.  Again, stay tuned.

All up, pretty excited about the work that has been done to this point and (hopefully) what we can do to help people!

Gym Update #4 – Product Pricing

For some time now we have been from a few retailers about the place for the price of a couple of our products – most specifically Boomers Protein.  Did you know that you can buy Boomers from us for a lower price ($50) than you can buy it off Boomers for ($52 + $4.95 postage = $56.95) and that most retailers sell it for $65?

Well, we are going to compromise.  Members of the gym will still be able to buy it for $50.  If you aren’t a member though, it is going to cost $60 which is still cheaper than other retail outlets BUT not as cheap as the members rate.  Apologies for anyone who might be inconvenienced by this but in all honesty we are here to support our members who support us, not to provide cheap protein to the community.

Link of the Week

Is this us??
https://breakingmuscle.com/fitness/the-most-physically-and-mentally-unhealthy-generation-in-history

 

Complete and Direct Control (Ben Bergeron), Summer Slam Challenge September 25th, 2017

Hi and welcome to another week,

Thanks to everyone who made it to the gym in the last week or so – the weather has been mostly miserable and laying on the couch no doubt seemed as appealing to all of you as it did to me (VERY appealing).  Somehow I managed to slog my way through 7x classes last week and based on our little attendance log, a lot of other people found a way to ‘GET IT DONE’ as well.

The sessions in the week ahead look pretty cool – we had the partners session today (awesome – I love those classes and wish I could have participated!) and coming up with have 3-minute rounds, 2x lots of 5-minute rounds and 1x lot of 6-minute rounds.  I am not sure why the programming has fallen this way but there have certainly been a lot of -5+ minute rounds in the last few weeks…I had actually made a note to review the plans a couple of weeks back but have somehow not done it yet – and those ‘long’ rounds (I know a lot of people love them because it means only one lap of the gym) keep on coming up.  In any case, I am certainly looking forward to trying to back up my effort from last week and hit the ‘SUMMER SLAM’ challenge running.

Speaking of the Summer Slam challenge – you can register HERE.  Please (please) register soon…this registration link will be DEAD on Thursday which will give me a couple of days to pull together all of the paperwork for the individual folders.  With all of the new recipes and the new ‘SNACKS’ menu included in this challenge the current pages count for each folder is 14…there is a LOT of content you get with this challenge!  If you still want to sign up after Wednesday I will create a new link but – please be aware of this – it is going to cost you an extra $10 for the privilege… (so $70 instead of $60)…if you want in – join Wednesday (if not sooner).

Anyway – I feel like I have been writing for 15 minutes and I haven’t covered any of the stuff I needed to/wanted to cover!  This week I wanted to post about Ben Bergeron who is a pretty (well, very!) famous CrossFit Coach who has published a book called ‘Chasing Excellence’.  (You can read about Ben and purchase his book HERE:  http://benbergeron.com/).  Anyway, in his book he talks about a pyramid and talks about the ‘characteristics of a competitor’ fit into said pyramid.  And whilst that is interesting and sounds cool, because I am not a competitor and spend most of my days coaching and planning to coach other people who aren’t competitors (you guys!), it wasn’t all that relevant to me.  But he goes on to talk about ‘Maximising your Minutes’ by ‘controlling the things you can control’…and for me (and you guys) who has very little time available and lots of things to complete, that sounded cool.  And when I kept reading, it was cool.

Bergeron talks about there being a SET NUMBER of things (he lists FIVE) that each of us have DIRECT and COMPLETE control over in order to ‘Maximise your Minutes’.  These FIVE things are:

Nutrition – Training – Sleep – Recovery – Mindset

And when you read it like that, as quickly as that, it really does seem as simple as that.  There is stuff we have control over and if we get those things ‘RIGHT’, well, we are going to get amazing outcomes.  On a negative side, to get them right is going to be exceedingly HARD.  On a positive side, to get them RIGHT is completely within our control.

When I read through the list, I have to admit I find the ‘TRAINING’ part the easiest.  Getting to the gym and slogging through a session usually falls into the ‘FUN’ category for me.  There are days when getting started is a little tougher (mindset??) but once I have gotten myself going, well, I am fine.

Nutrition is HARD.  Food is DELICIOUS and beer is deliciouser (I know that isn’t a word) and what I should do isn’t always what I do.  That’s why events like the upcoming challenge are so good for me – it gets me 100% on track for a month or so…and once I get on the ‘tracks’ I find it pretty easy to ‘stay on there’ for a while.  Once I lose my way though, getting back to having good eating habits is really tricky (again, mindset??) which isn’t great because it is the single largest determinate of our body composition (Body Fat %).

Sleep is hard for me – but in so many ways, it is what it is.  My alarm goes off at 4am from Monday to Friday, 52x weeks of the year.  I regularly leave work or footy after 9pm and have to be back and working at 5am…6-hours per night is pushing it.  I have to admit, I kind of shrug my shoulders about this now whilst also making sure that if and when I can get a couple of extra hours sleep, I go to bed and sleep.  Saturday or Sunday afternoon ‘sleeps’ are regular events in my house.  If I do have a night off, I get to sleep before 8:30pm…I know I need sleep so when the chance to sleep presents itself, I sleep.  If you are like me with long work hours or dealing with sleep that is regularly interrupted due to work call-outs or a baby crying, well, you just have to sneak in those catch-ups.  If you are sitting up watching NetFlix, take charge of it – go too bed!

Recovery is not something I am great at.  I have great intentions (and a MobilityWOD subscription) but rarely follow through with those intentions (mindset???).  I usually blame time (lack of) or work (too much of) or something…but too rarely do I get it done.  If it was important to me and if I was truly ‘Maximising every minute’ I would find the 10minutes each day I need to get it done…I am sure so many of you are the same, intending to roll or stretch at the conclusion of a session but somehow finding yourself in your car and half-way home before you know it.  Take control!

All of which brings me to the last ‘thing’ that I have ‘COMPLETE and DIRECT’ control over – MINDSET.  I cannot help but think that every point already introduced here comes back to this one element:  Mindset.  If you are 100% determined to achieve something and if that thing is COMPLETELY and DIRECTLY in your control (like training, sleep, nutrition and recovery are) then you CAN do it.  You CAN.  That is the approach I am going to take towards this new challenge (which is looking equal parts tough and amazing!) but since I am in control of whether or not I can do it…

See you in the gym,

Michael.

P.S.  Be sure to sign up for the Summer Slam challenge HERE – I think there are already around 50 or so people who are in (including me of course!) and I am pretty excited about the idea of cutting sugar/changing my body composition for the better BEFORE Christmas comes around!

P.P.S.  We are planning a Fundraising Day on Saturday November 11th to raise funds for M.S.  This is the fundraising being done by Kirei and her team of intrepid cyclists who will be heading off on a bike ride of some unspeakable distance later in November.  We will have some raffles etc to run but the main focus of the day will be a WARRIOR WORKOUT which we will be chasing some participation ‘donations’ for as well as a ‘Train the Trainer’ session where ‘the people’ will have the opportunity to ‘Train the Trainers’.  The plan at this time is that you can BID to ‘Train the Trainer’ via silent auction – and not only are syndicates allowed, they are encouraged!

Gym Update #1 – SUMMER SLAM (October Challenge) is COMING

Summer SLAM is GO – and all the details are UP on the website and you can read all about it HERE!

Here’s what the challenge will entail:

1-month of food restrictions

Group Class participation target (20 sessions or 4/week).

3x ‘Summer Slam’ workouts which each must be completed EACH WEEK of the challenge.  (Estimated time for completing the workouts is between 12-15 minutes).

Here’s what you will get for your participation:

7-Day eating plan with ALL NEW recipes

Challenge Survival Guide

2x Body Scans

Folder containing the Class signoff sheet, workout recording sheet AND food compliance tracking sheet.

Workout booklet detailing each of the Summer Slam workouts

Video demonstrations of all workouts

Dedicated Challenge Facebook group for coaching support/recipe exchange etc

Keen to do it?  Sign up for the challenge HERE!

I am not sure why I didn’t decide to do this 7-years ago – after all, since the main reason we all – well, most of us! -  get ourselves into the gym each day is to hopefully look a little bit better come summer time, it makes sense for us all to get into super shape as summer comes around.

Costs for participation are as follows:

  • $60 – Challenge participation (including body scans, diet plan etc!)
  • $80 – Challenge participation (including body scans, diet plan etc!) AND your own ‘Challenge T-shirt’
  • $180 – Option for non-members – one month membership at Round 1 PLUS Challenge participation (including body scans, diet plan etc!) AND your own ‘Challenge T-shirt’

Please note that these prices will be available UNTIL WEDNESDAY SEPTEMBER 27th at which point they will all be going up by $20/package…apologies for this but it gets way too hectic trying to put all of the packs together, getting folders organised etc…so get in early, save $ and make my life just a little bit easier.

More details can be found HERE!

Register for the challenge HERE!

 

Gym Update #2 – New Gear

So – we have a cool new product in the gym now called ‘No Stink’ and it is the solution for anyone who has been battling with smelly boxing gloves for weeks/months/years.  The ‘no stink’ bags slip inside your gloves and both deodorises and absorbs moisture – keeping them fresh and ready for next time!

There are also a heap of new speed ball swivels on the way – really keen to get the speedball area a bit of a refresh in the next couple of weeks.

AND – there is a bit of a stereo upgrade about to happen.  When we upgraded all of the stereo gear about 18-months or so back, we added some new speakers but didn’t replace any of the old ones…this latest change will see all of the ‘old’ speakers replaced and (hopefully) improve the sound quality in the gym.  Actually, because the guys at SAVI Systems are involved, I am 100% sure that it will improve the sound quality in the gym.  If you have any home audio visual setup problems or want to do some upgrades, be sure to give Dom and his team a call on 9451 1730 or catch them on the interwebs at https://www.savisystems.com.au/pages/contact-us.

Gym Update #3 – Football, Developing Athletes and Other Stuff

So – there is all sorts of stuff happening in the background at the gym.  As a few people would be aware I am a fair way down the rabbit hole in creating a specialist sports preparation program for ‘Developing’ athletes – specifically teenagers playing physical sports (football, basketball, rugby) who want to get faster, stronger and generally ‘move’ better.  The programming has all been put together and I am just sort of holding off for all of the traditional ‘winter’ sports to finish before announcing the program and starting to take enrollments…so if you know a random teenager who wants to be better at their sport and believes getting stronger/faster could help, stay tuned.

Just to add a little bit more information to the above, here is what it is going to look like:

-       3x sessions per week for 6-weeks (each session around 60 minutes).

-       Session times:  Tuesday (5pm), Thursday (5pm) and Saturday (8:30am)

-       Cost:  $180 (which includes gym membership for the duration of the program)

-       Maximum of 8x participants.

Further to that, there is also going to be a football specific skills program announced in the next couple of weeks.  This will be offered either as an extension to the above ‘Developing Athletes Program’ or as a stand-alone skills assessment/skills tutoring.  Again, stay tuned.

All up, pretty excited about the work that has been done to this point and (hopefully) what we can do to help people!

 

Gym Update #4 – Product Pricing

For some time now we have been from a few retailers about the place for the price of a couple of our products – most specifically Boomers Protein.  Did you know that you can buy Boomers from us for a lower price ($50) than you can buy it off Boomers for ($52 + $4.95 postage = $56.95) and that most retailers sell it for $65?

Well, we are going to compromise.  Members of the gym will still be able to buy it for $50.  If you aren’t a member though, it is going to cost $60 which is still cheaper than other retail outlets BUT not as cheap as the members rate.  Apologies for anyone who might be inconvenienced by this but in all honesty we are here to support our members who support us, not to provide cheap protein to the community.

Link of the Week

Cool little video – only a couple of minutes long – on hip rotation for power in your punching.  If you want to punch a bit harder and get more out of every workout you do, it is 100% worth the time:

https://www.youtube.com/watch?v=LViFS7EMdi4