Training with intensity for results, casual users, new gloves and member profiles

Hi and welcome to another week,

Great sessions last week, with a few people nominating Tuesday’s class as the ‘toughest’ ever and me nominating the ‘Body Work’ class as the least fun, most unrelenting class ever!  The plans for this week look really good though, with a mix of 2 and 3 minute rounds as well as the regular “1-minute Thursday’s”.

One thing a lot of people mentioned about last weeks Thursday class was that the introduction of targets – both for punches and the weighted exercises – really added to the intensity of the session.  That is great feedback and as I think all of us found out, it is amazing what you can do when you have too…and it is amazing how slack you can be when you think you can get away with it!  I know personally that there were a couple of punching stations – notably one of the shields – that didn’t have a nominated ‘target’ and I pretty much just went through the motions.

All of this – which is really about training intensity and effort – leads me back to an email I received from a member this week though which reads like this:

“I WISH someone would have taken me aside when I was 100 kilos and told it to me straight – you have to train everyday WITH INTENSITY, you have to eat the right things at the right time, you have to do strength and cardio and yes, maybe I would have been scared rigid – and maybe I would have ran a mile – but the seed would have been planted…Instead all I heard was ‘count points, eat three times day, exercise three times a week, go for a walk…”

If you want results, coming down to the gym is just not enough.  You have to train as hard as you can from start to finish – don’t save yourself for what you think is still to come.  And yes, it is scary and yes, it might hurt and it is certainly going to be hard.  But if your goals are real to you – if they are important to you – then it will all be worth it.

March Challenge is Under Way

Some more great results in the March challenge this week.  It seemed like for everyone who had been struggling to get a ‘better’ time, it all happened this week and some big improvements were recorded.  Well done to everyone who  has had a go so far…

A reminder of the rules for anyone interested – and remember, there are still a few days left.

  • 3km’s on the bike, gear 16.
  • Two divisions – Boys and Girls.
  • The prize will be simple – train the trainer (or ALL the trainers) for 1×45 minute session.  So if you want to get your own back, the March challenge is for you.

Casual Cards, Casual Classes and other things ‘CASUAL’

Just reiterating last weeks note that there will be a few changes relating to the 10-round passes and general ‘casual’ access to the gym taking effect from April 1st.

1.     Casual payments / 10-round passes cannot be used for access to the gym area during peak usage periods (5pm-7pm, Mon-Thurs).

2.     A maximum of (ten) 10 casual or ’10-round Pass’ holders will be able to access the ‘Boxing for Fitness’ classes at 5pm and 6pm.  A booking system will be instituted to support this.’

Apologies to those impacted by the changes – I am not trying to force you to become members of the gym, and I do understand that due to family and work circumstances it is simply not convenient for everyone to sign a membership contract.  I hope you also understand that I need to make sure that those people who have made a long-term commitment to training at Round 1 Fitness receive the best experience available.

Gym Update #1

A new order of the ‘club’ gloves has been placed – so for everyone who has been complaining about using the share gloves in the classes, (temporary) relief is at hand.

Remember though, having your own gloves really is important if you are going to train regularly at Round 1 – that is why we include a free pair with every 12-month membership.  For those people who don’t want to commit to 12-months, the SupaTuff gloves we stock in the gym are a good quality product that provides excellent protection for your knuckles and wrists at a pretty affordable price.

Just on gloves though, if you don’t like the SupaTuff range or want to buy them elsewhere, that is fine.  But please remember two things:

-         You need gloves which have the thumbs ‘detached’ from the main body of the glove…otherwise you will be continually taking them off/putting them on which will cost you time (and therefore negatively impact on your results) during the circuit.

-         Everlast make some of the absolute best products on the market, but because of their name recognition their ‘base’ model gloves don’t offer a lot of value for money.  If you like the Everlast brand and want to go down that track – great.  But please make try and stay away from the $50 Everlast mitts that I have seen at Rebel Sport and other retailers – they offer no real protection to your knuckles or wrists.

Gym Update #2

As per last weeks note, work on the website update will soon commence and I am chasing some more people to volunteer to complete a ‘Member Profile’.  I have received 5 or 6 back so far and you really can’t imagine how great all the hints and tips about training (and cheating) are.  So, if you enjoy training at Round 1 and would like to share your experiences on the website, please let me know and I will send through a sample questionnaire.

Update and Reminder – Thursday and Friday

Just repeating last weeks message about Thursday’s and Friday’s:

The March experiment for Thursday’s (1-minute Rounds) and Friday’s ($5 per session after 5pm) is nearly over and the votes have been cast:

-         ‘1-minute  Rounds’ will be retained on Thursday’s for the short – medium term (at least).  Numbers have jumped by almost 15% for the evening sessions – a positive result.

-         ‘$5 after 5pm on Friday’ will end this Friday, March 25th.  Numbers have not changed and it seems clear that the decision to train on Friday nights or not is unrelated to the cost of the sessions.

Link of the week

The punching targets in the One-minute sessions last Thursday had there genesis somewhere – in one of the challenges in Season 3 of the “Australia’s Greatest Athlete” competition.  Watching the contest – which involved punching as hard and fast as you could for 1-minute – and watching the contestants heart rates soar was a really interesting exercise for me…and then many of them went on to say it was the toughest challenge they had to complete, and I wondered to myself – “What would happen if we all trained like that, all the time?”.

Here is the main link:  http://www.greatestathlete.com.au/

To see the boxing challenge, you need to view ‘Season 3, Episode 5’ part numbers ‘4’, ‘5’ and ‘6’ (but I am sure you will get the idea after episode ‘4’ if you want to leave it at that.

Anyway, that is it from me for another week.

See you in the gym!

Michael.