Simple Stuff – Dan John, Kostya Tsyzu, Rocky and The White Stripes can’t all be wrong! July 23rd, 2017

Hi and welcome to another week,

Thanks to everyone who got along to the gym during the week.  It has been a really positive winter for us so far with an average attendance of more than 10 people per day up on 2016 numbers.  Sometimes I think that is a lot until I remember it really is only ONE extra person at each session throughout the day…remember there are approximately 2 million sessions running every day at Round 1  – the first one is at 5am and the last one is at 8pm – so there really is no reason that you can’t get to the gym and get it done no matter how busy you are.  I think I understand as well as anyone that there are times that life simply gets in the way – but oftentimes it is the sessions we MISS because of choices made that are the ones we cannot pick back up at the end of the week. A classic example of this is my Wednesday – I run the sessions at 5am, 6am, 7am, 9:15am and 12pm – then need to be back in the gym to run the 4pm and have a ‘full book’ of personal training until 8:30pm at night.  Literally the ONLY class I can physically participate in is the 1pm session.  What seems to be happening lately is that I am using the excuse of what is effectively a 14 hour work day to miss my class – but then what happens when something goes wrong on Thursday (like it did last week) and I miss that session as well?  All of a sudden I have missed TWO days training…sometimes you just have to commit and follow through!

I have a bit of a ‘different’ blog to write today and it came from a White Stripes song I was listening too this week:

Well you’re in your little room
and you’re working on something good
but if it’s really good
you’re gonna need a bigger room
and when you’re in the bigger room
you might not know what to do
you might have to think of
how you got started
sitting in your little room

(If you love The White Stripes, the song is HERE!)

Listening to the words reminded me of something I read the other day from Dan John who wrote in this little blog piece (HERE):  ”We tend to overcomplicate everything in life. Tell someone to “eat clean” and you need a 500-page manual to explain it. To get ‘in shape’ might take several thick volumes of work to detail everything.”

This training stuff is simply not that complicated.  Sometimes you have to mess around a little bit with the balance of your workouts but for the most part a simple approach where you do some cardio work (and the bikes and rowers are awesome here), some strength work (as simple as body weight squats, lunges, push-ups and pull-ups) and do some power development (hit the heavy bag, throw some medicine balls, swing a kettlebell) will bring you awesome results.

Now, given we change our circuit every single day and keep introducing new and interesting movements to keep you guys on your toes this advice (just keep it simple) might seem a bit contradictory…and it some respects it is.  But a large part of the ‘new stuff’ and the ‘constant variation’ is to keep everyone’s minds active and make things interesting…sometimes I wonder if all the variety in the sessions is as much to keep things interesting for the trainers as it is for the participants because – as I keep telling the guys when they are writing the sessions for Saturday and Sunday – things don’t need to be complicated for the workout to be awesome!

Once upon a time – back before I was a gym owner and was working in the I.T Industry, I was a member of a Boxing for Fitness gym where we did the SAME WORKOUT EVERY DAY.  In fact, the trainers didn’t really have much to explain what we would be doing at the start of each session because every day it was the SAME.  The EXACT SAME.  We would roll through 8x 3 minute rounds over 35 minutes or so:  Skipping, Heavy Bag, Floor to Ceiling Ball, Combo Bag, Body weight (Pushups, situps and Burpees) and Speed ball.  That’s only 6?  Yep, well, you just repeated whatever ‘extra’ sessions there were to make up the 30 minutes!  Sorry – there was a group warmup as well with some punching and pushups similar to what we do in our Beginners sessions.  It was great – and to be truthful for someone who enjoys the boxing side of things like me, it was perfect.  If you wanted to do some weights well there was a couple of squat racks in the corner which got some sporadic use in between sessions…Now I don’t know if that sounds great or horrible to anyone out there, but if you are results/outcome focused, you don’t really need to do much more if you want to get in shape.  What you do need to do is focus on your technique (do things right) and maximise your effort.

Don’t get me wrong – all the stuff we have added to the gym since opening have been awesome and I have to admit that we have some cool stuff to ‘play with’ – but I do wonder sometimes if the essence of ‘simple’ training has been lost sometimes.  I know that Kostya Tszu used to say ‘If you have got a bag, you have got a gym’ (meaning punching bag – you will find this reference in his book ‘Fighting Fit’ still available on Amazon!) with reference to the training he received as a teenager whilst growing up in Serov – which my 5x seconds of Googling tells me is in what is now Russia but back in his time was part of the Soviet Union.  He didn’t say this to dismiss the training techniques he was exposed to after arriving in Australia in the early 1990’s – rather he was making the point that it was hard work and focus on correct techniques that were the basis of success, not whether or not the gym you attended had shiny new dumbbells and hot showers.  (Though I admit, hot showers can be nice!).

Since I have been talking all about getting back to basics and prioritising substance over style, it is probably also the perfect time to also go back to the greatest training montage EVER made – Rocky in Rocky 3.  The training montage of course followed Rocky getting beaten by Clubber Lang (now there’s a fighting name) which followed on from Rocky’s trainer telling him that the worst thing had happened to him that could happen to any fighter – he had got civilized!  Anyway, here’s the link to the montage which is awesome and hilarious (mostly for the beach racing scenes!):  Rocky Montage.  Remember, the whole point of the training program was Rocky going back to basics – simplifying things and working hard in a no frills environment.

So what’s the point of all this ‘back to basics’ stuff?  Just that the key to success in your training is the person in mirror – and sometimes it is hard to remember that when there are flashing lights and shiny things all around.

See you in the gym,

Michael.

Gym Update #1 – August Challenge…Get READY

The August Challenge is HERE and the signup link is HERE:
Signup for the August Challenge

This one will be an exercise only challenge and will offer three ‘tracks’ for participants to enrol in:

-       Track one:  Cardio

-       Track two:  Strength

-       Track three: Core

Both the Cardio and Strength tracks will offer participants multiple options for each day in an effort to make allowances for people managing injuries.  The training rhythm will be based on 3x group sessions each week + 3x ‘EXTRA’ workouts each week.

I am going to try and do the ‘CORE’ track and as part of that will be doing exercise demos for anyone interested in joining me on that track at 9am on Sunday, July 30th 2017.  The Challenge itself will kick off on July 31st (Monday) and will run until Sunday, August 27th.  Cost for registration will be $10 to participate and $30 to participate with 2x Body Scans.  There is a non-members option here which will give people access to the challenge and unlimited class/gym use for the duration of the challenge – cost for that is $150.  In terms of value, Body Scans are usually $25 each so the $30 for 2x scans and the challenge is a bit of a mega deal…$150 usually buys you a 10-round pass – now it buys you unlimited classes for one month AND a bonus month of programming!

Gym Update #2 – Running Club Off and Running

Well done again to the running club today who worked through a series of 1km intervals split by a series of 40m sprints.  As everyone who took part will (I think) agree, it was the toughest session so far and everyone CTS prep is well on track!

This week’s homework:

Day 1:  30 minute run.  Run for 5 minutes (steady pace) then complete 20x 30-30 surge/jog efforts.  Finish with a 5-minute jog at a comfortable pace.

Day 2:  Complete 12x 400m surge – 200m jog efforts.  Time cap for each of the efforts is 3:30 seconds (must restart the 400m surge within 3:30 of the previous one).

Gym Update #3 – Hoodies

OK – the order has gone in but I will keep the link up for ONE MORE WEEK.  If you still want to buy one of the 2017 hoodies, you can place the orders here:

2017 ‘TRAINING’ Hoodies Order Link

These orders will go up next Sunday (July 30th).

Gym Update #4 – New Gear and other Stuff

So – our latest delivery is just about to arrive…and this time it will be pretty unexciting stuff in many ways.  Keen eyed members would have noticed that our latest order of gloves and MMA gloves all features new Round 1 ‘carry’ bags which make it a helluva lot easier to keep your gloves together in your gym bag/boot of car as well as just LOOKING better.

We have bags arriving for every pair of gloves on the shelves and can’t wait to make the reception area look just that little bit better.

Probably worth mentioning that not only has the price of our gloves not changed despite the additional cost of the new packaging, BUT the price of our bag mitts, MMA gloves etc hasn’t changed since we opened!  And that doesn’t even take into account the value offered by our Perkville rewards scheme…

As always, our plan with this stuff is to offer quality, well priced products that deliver the best value to our clients.  If you aren’t wearing Round 1 gloves, well, let’s just say you should be! J

Gym Update #5 – Round 1 “Help Line”

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

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

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

Gym Update – Footy Tipping and Fantasy

Awesome work by 5am regular Claire Spagnolo who nailed 9 out of 9 in the tips this week.  I genuinely have no idea how she did this or that it was even possible in what seemed to be a hugely unpredictable round…but I guess that explains why I have fallen from grace over the past few weeks and now trail the leaders by FOUR POINTS.  Which kinda sucks!
Speaking of the leaders, the competition now has DUAL LEADERS with ‘Rhino’ joining ‘Dazza’ at the head of the table.  There are 15 others within 4 points of the lead so it is far from over…

Pretty low scores in the Fantasy competition this weekend with some of the competitions big names returning ‘so-so’ scores.  Best results in our league were Ash (Never Never Land) on 2159, Craig (Cat-astrophic) on 2143 and Liam (JaegerBomb) on 2136…so nothing great really.  The competition is still alive and well with both Brendan (KD) and John Hand in striking distance of the final 8 as finals approach.

Link of the Week

I referred to this during the blog and thought I should give Kostya his due.  Whilst I am sure he would prefer you to buy the DVD, his fitness video is actually all available online here:  https://www.youtube.com/watch?v=0_khmNQS2S0

‘Off-Legs’ conditioning and Contest Prep, August Challenge, Assault Bikes July 16th, 2017

Hi and welcome to another week,

Really appreciate everyone getting to the gym last week.  Attendance has been great – nearly 10x people per day up on this time last year – which really speaks to the dedication of our members given the dual impacts of school holidays and cold weather!

Special thanks at the start of the blog today to Aaron at The Shorehouse for putting on brekky for the running club crew this morning.  The food was amazing and the location, well, if it isn’t the best in Perth if is surely in the top 5!  Check out the menu on the website (http://www.shorehouse.com.au/) and if you are thinking of getting out for breakfast, lunch, dinner or even just a coffee, head along to see Aaron (who you will find at the gym in either the 6am or 9:15am classes) and you will not be disappointed.

So, we have had a couple of injuries at the gym – both in classes and in running club – recently and, as is always the way, the people who were injured were hitting it pretty hard in preparation for an upcoming event/competition.  Unfortunately injuries do occur from time-to-time and whilst I am a big believer that doing your warm-ups and movement preparation really does help avoid any problems, sometimes stuff ‘just happens’…and unfortunately any revisionist views as to what you could have/should have done in order to avoid the injury are a day late and a dollar short – what has happened has happened and you need to move on.

So – if you are injured what do you do?  And more to the point, if you are injured and have a completion coming up, what do you do?  The choices are pretty clear cut in most cases and look something like this.

You can rest completely and pull-out of the event.  You can rest completely and just hope for the best – that the work you have already done will be enough to carry you over the finish line.  Or, you can take the approach followed by pretty much every professional athlete in the world which is something like this – keep training as hard as ever…but lay off that injury!

I have spoken one million times about managing shoulder and knee issues whilst participating in boxing classes so I am not going to touch those ones here.  What I am going to talk about is working around some of muscular injuries (calves and hamstrings) that we have seen in the gym lately and how you can manage them.  Further though, I am not going to talk about those injuries in the context on a boxing class – if you want to do a boxing session and have a hamstring injury, you 100% can…just chat to the trainer before class and get ready to go – but rather working through/around an injury when you are chasing goals outside of the gym (for example, participating in a crossfit competition or running in a Fun Run).

Remember, the general rule here is ‘do no harm so if you have any pain to the injured area at all, well, STOP.  Remember also that these notes are pretty general – for specific help and advise, talk first to your physio and then to us!  What we are trying to do here though is maintain conditioning whilst unable to perform the sport specific movement(s) you are going to need in the competition…this stuff will probably be harder and at least as challenging as your sport training – first off, you wont be as familiar with it which eliminates the ability to ‘switch off and cruise’ (runners, cyclists and swimmers will understand) and secondly, in most cases you will be in a high volume workload phase…than needs to be maintained despite the injury if you want results in the event!

Option number 1 is clearly just doing some off-legs conditioning.  At Round 1 we have an awesome bit of machinery called a ‘Krank Cycle’…I am not sure how many people have used it but it is like a bike for your arms!  (Check out the Krank Cycle here:  www.krankcycle.com).  Now I like to use the Krank to do interval training (usually 20 second sprint, 10 seconds rest) but Matrix Fitness who sell the Krank actually offer a free online training service for these machines and you can sign up for it here:  http://www.krankcycle.com/education/online-training/  I have found the training starts off a little ‘slow’ but if you get started with the online program you will quickly get the idea of some things you can try!

Now, whilst the Krank Cycle is awesome, I think everyone at Round 1 would be more familiar with the Ski-Ergs – we have a few of those and regularly use them in our Boxing classes.  They can be used for the off-legs training just as easily as the Krank!

The second option is to do some ‘split’ work where the ‘split’ exercise features some genuine ‘max-effort PLUS’ exercises.  I program this sort of challenge into our TANKS sessions every few weeks – we will do things like 100 pushups or 50 pull-ups which really forces the body to push past physical limits.  I have heard people refer to this as a training bottleneck at times (so if you hear that term, this is sort of what it means) but have always called it a MAX Plus effort.  I guess an idea you could implement to incorporate this into a conditioning session would be to do a ‘steady’ 2km ski-erg, then 100x pushups (set a 5 minute time cap) followed by another 1km on the ski-erg.  Boys would be targeting 8mins for the 2km ski, ladies 9mins.

If you do decide to do that, let me know how you feel the next day!

The 3rd suggestion I have would be to incorporate some mid-weight/hi-rep barbell work into your training…and if you are really keen, to work in some off-legs cardio.  Again, the TANKS crew go through a consolidated 4-week ‘block’ of this type of training every few weeks when we do the PowerAthlete Metabolic Circuit (Back Squats/Bench Press/Strict Pull-ups/Front Squats/Underhand Grip Pull-ups/Front Squats/Push Press/Tricep Dips/Bicep Curls) as part of our ‘Living the Dream’ challenge.  The idea is that you complete one of the exercises every 90-seconds – and to complete it you must finish 2x sets of 10 repetitions.  As the weeks go by, the weights go up (hopefully) and we add some cardio (in the form of 10calorie bike sprints) to the mix.  It is T-O-U-G-H.

We do a form of this sort of training in Boxing and Body Work all the time – and a great example is when we do the November challenge (Clean and Press, Pushups, Upright Rows, Bicep Curls, Bentover Rows, Back Squats) circuit.  A great way to condition would be to finish that challenge circuit (20x reps of each exercise) followed by a 500m Ski.  Then repeat the whole lot twice more.

The last conditioning method to use if you are injured – or at least the last one I am talking about today – is to pick up something HEAVY and walk around with it.  The most common way to do this – or most common way we do it Round 1 in any case-  is by completing a kettlebell farmers carry.  Check out an example of these here:  https://www.youtube.com/watch?v=92cwGLa-wdQ.  Carrying heavy stuff is a really under-rated method of conditioning – and whether you are carrying a sandbag, kettlebells, trap bar or wearing a weight vest/weighted back back you will quickly learn that these activities are way (WAY!) harder than they appear to outside observers.

Where is all this going?  Well, nowhere I guess.  We have a gym chock full of stuff that can help keep you fit and on track with your training despite whatever injury it is you might have suffered.  If you have hurt yourself, don’t give up – just ask for some help and get your mind right for some solid hard work…

See you in the gym,

Michael.

Gym Update #1 – August Challenge…Get READY

OK – our August Challenge will be opened for registration late in this coming week.  This one will be an exercise only challenge and will offer three ‘tracks’ for participants to enrol in:

-       Track one:  Cardio

-       Track two:  Strength

-       Track three: Core

Both the Cardio and Strength tracks will offer participants multiple options for each day in an effort to make allowances for people managing injuries.  The training rhythm will be based on 3x group sessions each week + 3x ‘EXTRA’ workouts each week.

I am going to try and do the ‘CORE’ track and as part of that will be doing exercise demos for anyone interested in joining me on that track at 9am on Sunday, July 30th 2017.  The Challenge itself will kick off on July 31st (Monday) and will run until Sunday, August 27th.  Cost for registration will be $10 to participate and $30 to participate with 2x Body Scans.

Just an FYI that due to feedback following our challenge last October, I am gearing up for that challenge already in an effort to make it as ‘BIG’ and all encompassing as the February 28-days Later challenge.  The idea is – as people keep telling me – to get everyone in their best shape of the year BEFORE summer.  I have started working on a new recipe pack and creating a series of 15-minute challenge workouts.  All up, it is coming together well so far and I am excited for the potential of this challenge.

Gym Update #2 – Essential Oils/Stretching Workshop (July 23rd)

On Sunday 23 July at 9am (following the 8:15am class – so lets say 9am kick-off!) Kelly and Lauren will be collaborating to provide you with some great information to help you assist your body to run at optimal levels. Kelly will share her knowledge of essential oils and how they can provide natural and effective solutions for everyday health. She will explain how you can reduce the toxic load in your house and use essential oils to support your immune system, increase energy, balance emotions, improve sleep quality, manage stress levels, natural pain management an keeping your family healthy.

Lauren will demonstrate how you can supplement your workout routine with some stretching that will help your body recover better from those tough workouts. Find out how to improve your flexibility & core strength to get the best out of your training.

Gym Update #3 – Running Club Off and Running

Well done to our running club crew who pushed their way through the 8kms of the Cottesloe to Port Beach return run this morning (followed by the amazing breakfast referred to in the opening of this blog – cheers again Aaron).

Next week we are back to our interval work at Anning Park and we will be meeting at the gym at 7am.  Really looking forward to it – we are only a couple of weeks out from our Bold Park ‘Challenge’ run and everyone seems to be progressing well for the CTS event at the end of August.

This week’s homework:

Day 1:  25x 100m walkbacks.  Sprint 100m then walk back to the start-line and repeat.  Repeat 25x.  Looking to ‘GO’ every 90 seconds or so with each sprint effort taking approx. 20seconds.

Day 2:  30 minute run.  Nothing crazy.  Follow by 10 minutes of 30-30 ‘sprint-jog’ efforts when I really want you to empty the tank.

Gym Update #4 – Hoodies

There will be ONE MORE opportunity for everyone/anyone to secure one of our cool new Round 1 “Training” hoodies.  An order link will be going up on the website tomorrow (Monday, July 17th) and It will just be a matter of selecting the size you want…final order will be placed on Friday, July 21st.

Gym Update #5 – New Gear and other Stuff

So – our latest delivery is just about to arrive…and this time it will be pretty unexciting stuff in many ways.  Keen eyed members would have noticed that our latest order of gloves and MMA gloves all features new Round 1 ‘carry’ bags which make it a helluva lot easier to keep your gloves together in your gym bag/boot of car as well as just LOOKING better.

We have bags arriving for every pair of gloves on the shelves and can’t wait to make the reception area look just that little bit better.

Probably worth mentioning that not only has the price of our gloves not changed despite the additional cost of the new packaging, BUT the price of our bag mitts, MMA gloves etc hasn’t changed since we opened!  And that doesn’t even take into account the value offered by our Perkville rewards scheme…

As always, our plan with this stuff is to offer quality, well priced products that deliver the best value to our clients.  If you aren’t wearing Round 1 gloves, well, let’s just say you should be! J

Gym Update #6 – Round 1 “Help Line”

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

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

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

Gym Update – Footy Tipping and Fantasy

So – the tipping has closed up AGAIN but Dazza has held firm on top of the ladder by selecting 7 out of 9.  Big winners of the week though were ‘Kentucky’ (who IS that?!) who nailed 8 out of 9 and has moved up into 3rd spot.  Only one other picked 8 this week – Ben – but he is (more than) a few off the pace!

Some BIG scores in Fantasy with 6 coaches topping 2200 points.  A great result recorded by Michael Campbell (Bulleits) who recorded the top score AND a close 8 point win to keep his finals hopes alive.  Only a couple of weeks left until the finals so don’t forget to make your trades by bouncedown this FRIDAY.

Link of the Week

Well, ‘cos I watched this https://www.youtube.com/watch?v=bO7hSmVM3nk  I needed to watch this https://www.youtube.com/watch?v=3suAxCsGRj4 (how to get better at the assault bike).  My advice is don’t watch the first one – who wants to see someone crack 86 calories in 60 seconds…

A challenge outside the challenge, Wired to Eat July 9th, 2017

Hi and welcome to another week,

Man-o-man it has been COLD.  Well done to everyone who has been getting into the gym and getting it done – it has been hard enough stripping off at lunchtime to train, let alone trying to drag yourself out of bed at 4:30am in the morning or off the couch at 7:30pm at night.  There is no doubt whatsoever though that training is good for you – and pushing on through the winter months (pushing on through when it really doesn’t seem all that appealing) will result in nothing but benefits as the weather warms up!

Before I start here I would like to encourage EVERYONE to have a watch (or at least a listen) to Robb Wolf in the link of the week.  It is a really interesting lecture – all about the reasons we find it so hard to lose weight in the modern world and how ‘eat less move more’ doesn’t work for most of us.  The lecture (of course) doesn’t cover everything in his latest book ‘Wired to Eat’ which I would also recommend if you are chasing a bit ‘MORE’ on this subject.  You can buy ‘Wired to Eat’ HERE if you are keen! (Note:  That is a KINDLE link!).

So I want to (and will) talk about a couple of specifics about our ‘The One’ challenge below, but before I do that I wanted to share a pretty simple observation.  The body scans I have been doing – well, me, Kiz, Loz, Alex and Zara have been doing! – generally speaking represent the BEST results seen by each of the participants since the END of the 28-days later challenge.  Which is awesome.  And also not that awesome.  I know that I put these challenges together to help motivate all of you guys out there to get to the gym, to watch your food intake (and drink intake) and to do just a little bit extra when time permits.  (And sometimes, MAKE time to do that little bit extra when there isn’t really enough time for it to be convenient).  So that we are able to achieve great outcomes is GOOD.

But why should it take a ‘CHALLENGE’ for people to get back on track – particularly when a lot of the people I am talking about are in the gym at least two-three times each week year round (and I know a few people are saying to themselves ‘What about me?  I am in the gym a LOT more than that’).

So as this challenge ends – whether you were a participant or not – I have another challenge for you.  It doesn’t involve anything more than creating a couple of recurring appointments in your diary.  And they are going to look like this:

Appointment 1 – 10am Friday Morning.

What have I done this week to stay on track with my training habits?

When this reminder pops up, I am hoping the answer is going to be ‘I have gotten to the gym a few times’ or “I have stuck to my promise of no alcohol during the work week” or whatever it might be.  But I want you to seriously think about it and – if you can’t answer it positively – commit to an action plan for the following week to get BACK ON TRACK.

This is why it is so important to make this appointment on a Friday – the week is NEARLY over…but it ISN’T over.  When Friday rolls around, there is still time to get a couple of training sessions at the gym in.  Go to the gym on Friday night after work.  Go to the gym on Saturday.  Go to the gym on Sunday.  Even if you have kids sport commitments, the gym is open from 6am on Saturday mornings…sure, there isn’t a Boxing class to do but there is a gym full of equipment to use if you are keen.  And remember, we aren’t a typical gym where you are left to your own devices – we always write a collection of workout plans on the walls for you to do outside of class times (4x new ones every single week)…I understand you will be outside of your comfort zone but that’s OK – what you are doing is finding a way to stay on track with your training and not leaving it to chance.

The other reason it is important to do it on Friday is that it gives you the chance to get your plans in order for the next week – don’t allow one missed week to become two.  Make a commitment to stop missing breakfast in the morning, or to pack your gym gear in the car before you leave for work each day…and go straight to the gym before heading home…we all have different circumstances to deal with so I don’t know the answers that you will be looking for, but put a plan in place to get on track and stick to it.

Appointment 2 – 10am Monday Morning

What am I going to do THIS week to remain on track with my training habits.

Straight after the weekend – straight after your mid-morning coffee, up pops the question.  What are you going to do this week!  You have already made the commitments (just two short days ago), now is the time to review them and reinforce them!  If you promised last Friday that your wouldn’t miss breakfast, well, how did you go?  If the answer is ‘Not Good’, then put in a plan/make a commitment to FIX IT tomorrow.  If you had planned a gym session Sunday but when the alarm clock went off staying in bed just seemed like a better idea – and don’t worry, I understand that emotion better than anyone I think – well what are your plans for training THIS WEEK.  How are you going to get on track?

Let me say now that I know not everyone is looking to ‘make progress’ or ‘make changes’ – but for most people going to the gym is part of living a healthy lifestyle and (hopefully) looking good in a pair of board-shorts (or a bikini).  I am happy that so many people benefit from the challenges we run – that is why we run a challenge every second month, to help people get closer to their goals – but if your training year is going to be based around losing 5kgs or fat and adding 2kgs of muscle during the February Challenge each year but then spending the next 11-months putting the fat back on/losing the muscle gained and doing it all again, well, I think with just a little bit of self management you can do a bit better than that!

My business coach was a big believer in rewarding yourself for achieving goals and targets – on committing to a reward for yourself then HONOURING it no matter what if you achieved whatever it was you had targeted.  For example, I remember once upon a time he purchased himself a new (well, it was 2nd-hand but new for him!) time-trial bike for the upcoming triathlon season after hitting a client number target one quarter.  When I asked him about the actual financial implications of the purchase – the bike cost more than the $ brought in by the new clients (at least in the immediate term) – he said that the reward was all about the ACTION and the EFFORT – not about the outcome.  He said it was about taking the long term view and without following through on his commitment to upgrade his bike, how would his subconscious mind be motivated by any future rewards he promised himself based on achieving targets or accomplishing goals?

Now the idea of spending more than $50 on a bike (OK, $500!) seems a touch insane to me but truthfully it isn’t the VALUE of the reward that is important here – it is attaching the reward to achievement that is important.  If eating brekky every day and getting 3x training sessions done each week is your GOAL, then maybe going OUT for breakfast with the family at the end of the month is the motivation?  Stick to it – off you go!  Don’t stick to it?  Well, you eat your soggy cornflakes (not that I particularly want you eating cornflakes!) at home.

You don’t need a gym challenge to stay on track – help yourself by adding a couple of simple calendar reminders to your life!  And offer yourself a carrot to stick with the plan…how can it hurt?

See you in the gym,

Michael.

Gym Update #1 – ‘The ONE’ Challenge

So – for most people anyway, the challenge is O-V-E-R.  I have been super impressed with the results everyone has been able to achieve – well, everyone except me of course!  As with all of the challenges lately, when the end comes along my body scan shows that I have lost muscle and that my body fat % has gone up…which is pretty frustrating to say the least.  I have no doubt that being on the challenge and watching my food a little more carefully than normal is behind it – my training goes up, my food goes down, I therefore burn up some muscle and whilst my total fat doesn’t change, my overall % does (because my muscle drops).  Super annoying.

All of that said, my overall target for the challenge was to improve my front squats and whilst I haven’t really managed to move my ‘maximum’ lift up too much, it is certainly a movement that I am a whole lot more comfortable with and just performing a lot more smoothly…which was the idea of the whole thing.

I have seen so many people making terrific improvements with their pull-ups, cardio, upper body strength…the idea of this challenge really is awesome because it forces you to hone in on an area of weakness – and the consistent repetition improves your performance.  The next phase of the challenge starts now of course – maintaining proficiency in the newly improved skill area so that wen June 2018 rolls around, we are all trying to improve something ‘else’!

Gym Update #2 – Essential Oils/Stretching Workshop (July 23rd)

On Sunday 23 July at 9am (following the 8:15am class – so lets say 9am kick-off!) Kelly and Lauren will be collaborating to provide you with some great information to help you assist your body to run at optimal levels. Kelly will share her knowledge of essential oils and how they can provide natural and effective solutions for everyday health. She will explain how you can reduce the toxic load in your house and use essential oils to support your immune system, increase energy, balance emotions, improve sleep quality, manage stress levels, natural pain management an keeping your family healthy.

Lauren will demonstrate how you can supplement your workout routine with some stretching that will help your body recover better from those tough workouts. Find out how to improve your flexibility & core strength to get the best out of your training.

Gym Update #3 – Running Club Off and Running

Today was a particularly tough day at Running Club with our 80m/30m grid in full swing.  The session went like this:

12 repetitions of sprint 80m, recover for 30m on the 40 seconds.

Walk one lap of the grid.

12 repetitions of sprint 80m, recover for 30m on the 35 seconds.

Walk one lap of the grid.

12 repetitions of sprint 80m, recover for 30m on the 30 seconds.

Walk one lap of the grid.

If you feel like challenging yourself, put out some markers and give it a go!

Runners we will be meeting at Cottesloe Beach SLSC next Sunday morning at 7am – and our course will be from Cottesloe to Port Beach and back – a run of around 8kms.  Hope to see a few people there and we will find ourselves a café somewhere in Cottesloe after our run for a coffee and (maybe!) some breakfast!

Gym Update #4 – Kanvas Kraft

Congratulations to Ben Williamson who has ‘gone it alone’ with a new business – Kanvas Kraft.  I guarantee you have seen Ben around the gym – he was the #1 attendee during 2016 and is right up on the leaderboard again this year – and after 15-years in the industry he has decided to have a go at creating PVC and Canvas products under his own banner – and that banner is KANVAS KRAFT!  Ben is located just around the corner from the gym (on Blackly Row) and can help you with pretty much anything you can imagine – Custom Bags, Caravan Annexes, Custom Made Covers, Outdoor Furniture and Squabs, Roller Awnings, Screens, Shade Sails, Sporting Goods, Tonneau Covers, Trailer Covers, Ute Canopies, Canvas Tarpaulins and Tarpaulins…I am sure that barely touches the surface of the stuff he can do!

Ben also mentioned he is happy to do repair work so if you already have stuff made out of canvas or PVC but it is maybe looking a bit worse for wear or not working the way it used to, well, give him a call on 0432 154 825 and I am sure he will do everything he can to help!

Gym Update #5 – New Gear and other Stuff

Happy to say our new MMA gloves, Bag mitts and HOODIES all arrived in the gym last week.  You will hopefully have noticed all of our gloves are now coming in Round 1 carry bags and (hopefully) this will allow us to revamp all of the shelving etc in the gym over the next month or so…we will see how we go!

Thanks to everyone who picked up one of our new ‘TRAINING’ branded hoodies – they look pretty cool – and we are still missing a portion of the order.  Once the rest of these arrive, I will set up an online ordering system (similar to what we use for the challenges) for anyone who missed out but still wants a hoodie…

The new slam balls I mentioned last week also arrived – 9kg and 15kg sizes – so I am hoping we are well set with that gear for the time being.

Gym Update #6 – Round 1 “Help Line”

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

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

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

Gym Update – Footy Tipping and Fantasy

Well, the tipping world has gone a touch crazy!  Two tipsters from W-A-Y back in the pack – ‘The G-Train’ and ‘WOFTAM’ have won the day by selecting 8 correct winners.  I actually have no idea who either of them are which is a bit sad – but regardless of that both have flung off their early season form and hit back hard in a weekend of difficult results!

Up at the top of the ladder though, what can I say – A change is gonna come!  After a couple of weeks of shaky results our long-time leader Michael Campbell has fallen from the top spot – replaced by Xavier Marszal (traditionally not even the best tipster in his own FAMILY!!! – C’mon Nicole!) and ‘DAZZA’.  The chasing pack is still hot on the heels of that pair with 12x tipsters within 3 points of the lead.

In the Fantasy competition there were some MASSIVE scores with Travis, Craig and Justin all topping 2300 points and John just a touch short.  Interestingly, Travis and John are actually outside of the top 8 at the moment and with just 3-weeks until finals really need to get a shuffle on if they are hoping to make it.

Link of the Week

This is pretty long (just on 60mins) but well worth the time – it is all about the reasons why we struggle to implement food and diet changes and the way in which we are ‘wired to eat’.  The slides are a little hard to read though:  https://www.youtube.com/watch?v=EOv-vP4mY9A

Robb’s new book (‘Wired to Eat’) is awesome and as anyone who has read ‘The Paleo Solution’ will be able to tell you, is a pretty easy read (he is an entertaining guy and despite the relatively dry subject matter the books are quite funny).  He talks about why ‘eat less move more’ doesn’t work and why it is so hard in the modern environment to lose weight/get on the right track!