Hi and welcome to another week,
Wow – how hard was that Friday Boxing session? I know I spoke about integrating some task focussed activities ‘late in the week’, but after all of the overhead squats during one minute rounds copping the goblet squats ‘every minute on the minute’ was a tough pill to swallow! I can only benefit right? Right? All up, I was very happy with the week of sessions that we put together, particularly given the challenges we have been facing due to the gym refurbishment – right at the moment there just isn’t as much room to ‘do’ anything (but we will be back to normal soon!).
Before I ‘blog away’, a quick comment about the refurb. We now have all of the treadmills relocated (a tricky job due to their power requirements – thanks to Tony Vinci here) and a new audio visual system in place. The new screens look amazing in front of the treadmills, the new sound-system is terrific…really happy with the result. Thanks very much to Dom Risucci from SAVISYSTEMS for helping out with the reconfiguration and install project. The next steps will commence on Wednesday this week – we will install the new rubber floor along the northern wall AND the new rigs along the same wall. Again, there might be some interruptions to normal proceedings whilst the install is going ahead but we haven’t missed a class yet and Wednesday wont be the day we do! Besides, when we are done it is going to be amazing.
Long weekend this week – and then school holidays. I hope everyone has the chance for some time-out with their friends/families as well as a chance for some reflection. I know for me – having done a heap of scans for the Life/Muscle planners recently, the one thing that continues to surprise me is the great results people are able to achieve (in just one month) even after being regular gym goers for 12-months (or a lot longer in some cases). It is amazing that you can attend the gym 3 or 4 times a week for more than a year and seemingly not make any progress, yet once they have a sheet to fill in – once they really commit to training consistently AND laying off the bread, sugar and beer for 30 days – can drop 5kgs of fat (one person dropped 12kgs!) or gain more than 1kg of muscle (3.6kgs was the best so far) in a month. I can’t really explain it apart from to say that it comes down to what you are hoping to achieve (your goals) crossing paths with what you are willing to accept from yourself.
When I think about this – and it is easy to tie it in to a million sporting analogies – but it is truly remarkable how in most sporting competitions around the world the same teams are up the top and down the bottom every year. I hate comments like ‘accepting mediocrity’ etc, but there is some truth in it – some people/organisations just have higher aspirations/expectations of themselves than others. When presented with a challenge, some people think ‘Why NOT?’ whereas others take a ‘Not me – I couldn’t do that’ point of view. Some people are just determined to get to the finish and decide that if someone else can do it, then they can as well. Or more to the point, they figure that if anyone can do it, they can!
In a lot of ways, it is about making sure that your ‘big’ goals are really ‘BIG’ enough. I keep talking to the muscle plan people, telling them that if you aren’t a little bit concerned about being physically able to lift the weight for the ‘full number’ of reps, then it is too light. When you start that last set, you should really be thinking to yourself ‘This is going to take my absolute BEST effort – 1, 2, 3 – GO’. The same applies to the rest of us doing the boxing classes – when you jump on the spin bike, you should be pushing to go as far and as fast as you can before the bell goes – not just ‘enduring’ the round. You should be trying to get through TWO sets of the kettlebell circuit (obviously an example!), not one – and using a weight that will challenge your ability to do it – you shouldn’t be doing the minimum number of reps you can in order to not attract the attention of the trainer.
It is important to have a ‘base level’ target of just ‘getting to the gym three times each week’ – and for the first few months or so that you are at the gym, that very act of ‘showing up’ will be all you need in order to make forward progress. And – in those times when life gets in the way, that ‘just get there’ target will make sure you at least ‘hold on’ in terms of your fitness level, weight, whatever. But you really do need to have a ‘BIG’ target – one that represents a bit more than ‘a routine’ – as just continuing to do the ‘same thing’ over and over, week after week will not lead to progress. If you don’t keep ‘pushing it’, don’t keep striving for a little bit more, then you wont keep moving forward.
Remember, there are always going to be times when just ‘getting there’ is more than enough. But for the rest of the time, you need to have a bigger target in mind if you want to really make progress. We have had people make enormous changes to their weight and their strength in just one month – it has come from making a real commitment to their diet and their training…those great results have really inspired them to ‘keep going’ and put them in a great position to further improve over the next 30-days. You can do that too – we all can – but first off you have to believe you can do it, and once you have crossed that bridge, you need to put your head down and really challenge yourself each time you come to Round 1.
See you in the gym.
We have had our first measuring ‘cycle’ for the Life and Muscle plans – and as always, we have seen some simply amazing results (Fat losses of 10kg+, Muscle gains in excess of 3kgs) as well as some disappointments. I have asked a few people to bring in their food diaries to try and help diagnose what might be going on – for those of you on the Life Plan, remember, the email on the zone diet and food quantity calculations in the middle of last week can be of real assistance if you haven’t got the results you are chasing. Food choices are the first challenge – food quantities are the second challenge – food ‘timing’ is the final challenge. Our Life Plan is targeted primarily at food choices – the zone will help you with quantities and timings.
For those people on the Muscle Plan, you should have your new workout booklet by now – please note that you continue doing Standard Workout 1 this week (Week 5) and next week (Week 6) before moving on to Standard Workout 2 in week 7. The workout of the week will continue to change from week to week with this week being a 5-3-1 style session. Remember, you MUST complete a Body Work / TANKS session in addition to the workout of the week and the standard workout each week.
I mentioned this briefly in the opening, but again it is so great to have the upgraded tv/stereo system in place. The ‘dead spot’ (out where the treadmills now reside) is now filled with sound (and screens!), the office and gym area now have access to a ‘proper’ stereo solution with internal speakers – and everything is managed from a central hub.
We are no more than a month away from finishing everything up – the gym will be a real showcase by the time we have finished and whilst I hope everyone has always been proud to train at Round 1, the upgrades to the facilities really will really make our gym the equal of anything around.
The new Quick Wraps are in the gym and available in four (4) sizes – XL, L, M and S – and 3 colors (Red, Black and Pink). They are a great product which has been too long coming (because of me really) and hopefully they fit the bill for people who want the protection hand wraps offer without the hassle of having to wrap your hands. These quick wraps offer good support and I am really happy with the way they have turned out.
I know – the Life Plan is going. I know – the Muscle Plan is going. But if you aren’t DOING them and you are interested in really lifting the bar as we head towards summer, you might be interested in trying our October Kettlebell Mini-Challenge. This is based on the ‘Perfect Pair’ challenge and is to be completed THREE Days each week in October, starting from Wednesday October 1st. What is involved? One VERY simple workout!
20 Kettlebell Swings
10 Push Ups OR 10 Goblet Squats
20 Kettlebell Swings
9 Push Ups OR 10 Goblet Squats
Complete 10 circuits reducing the Push Ups/Squats down my 1 each round until you reach 0.
To answer a question, you can do Pushups one day and Goblet Squats the next but you cannot alternate between the two in the same workout!
That’s it. Simple as! 3 times each week. Ready for summer! I will be setting the white board up ready to record names as we move closer to the kick-off time!
Perkville is awesome. It is a rewards scheme that gives you ‘credit’ in the gym for every time you pay for your membership/every time you scan your membership card at the front counter. You can then turn that ‘credit’ into TANKS classes, InBody Scans, Personal Training, Protein, new Boxing Gloves etc – whatever you want really!
Signing up really is simple – go to www.perkville.com , enter the same email address that you have registered at the gym and everything else is done for you.
Free stuff at the gym just for turning up? Sounds alright to me!
I linked to the audio version of this on Facebook a couple of weeks ago – I really (really) would encourage everyone to take the time for a look/listen – it will really help you understand how hard it is for EVERYONE to get/remain in shape and how even the fittest/strongest people around still struggle with their diet and their own body image: https://www.youtube.com/watch?v=7-yubnJVXWU
See you in the gym!
We know this can be a daunting time. You’re probably wondering if we really are the right fit for each other. And it’s OK! Many people before you, have felt the same, and that’s why we want to offer you something special – our $29 Health Check.
Let’s work out together to see if we’re the right fit. Just hit the button below to let me know if you’re ready to see what’s included.