Hi and welcome to another week,
I am supposed to start the blog with a bit of a replay of the week passed – but I want to start today by saying a big thanks for everyone who came in to the gym this morning to get their InBody 570 Scan done as part of the 28-Days Later challenge. Apologies to everyone who had to ‘wait’ – I know the line was out the door for most of the morning – and I appreciate everyone’s patience. All up, we managed to get 94 people scanned in just on five (5) hours which is nearly 20 people per hour…I am impressed at everyone’s dedication in getting in to do this early on a Sunday.
As for last week – well – classes were tough. The gym was a genuine sauna last Wednesday and – together with that 9-minute rounds session plan (thrusters, hang-cleans, bike sprints and pushups!) it was a very challenging (though rewarding) class to have a go at. My favourite session of the week though was probably the Friday class – the target based punching/squats/kb swings was really challenging and the ‘rhythm’ of it enabled me to focus on just working hard. I wasn’t a fan whilst the session was underway but at the end I was really happy with what I had achieved.
I don’t want to write too much today (it has been a long enough day already!) but I do want to talk just a little bit about results and how your internal conversations about them impact your ability to progress. Now this is not written specifically for people doing the challenge but it certainly applies to them…but more generally it is about training, diet and outcomes.
The reality is if you are regularly (and this means two-three times per week) training at Round 1, you are training pretty hard – certainly hard enough to change your body composition. But that doesn’t actually mean anything in terms of outcomes. You are positioned to get good results, but it doesn’t guarantee them. And just because in ADDITION to your training you are carefully watching what you eat – keeping ‘treats’ and alcohol to once/twice per week – just because you are showing some real discipline with regards to your diet it doesn’t mean you WILL get great results. It means you are giving yourself a great CHANCE at great results, but again, watching your diet guarantees NOTHING!
You don’t get to just ‘HAVE’ what you want – just because you ‘DESERVE’ something doesn’t mean you get it. And there is no point thinking about whether the outcome you got is fair or unfair or just a pain in the butt – all you can do is get on with things. Extra work, focus and commitment are always required if you want to be successful. If you get through a ‘block’ of training/diet change and haven’t achieved the results you wanted – don’t start a conversation with yourself about it not being ‘FAIR’. Have a sit down and a real think about exactly what you DID against what your plan had said – and then consider about what adjustments need to be made. Giving up is not the answer – making adjustments and moving forward is the answer. If you aren’t sure how to do this – ask for help. People are always up to assist when they can see the person asking is being genuine in what they are trying to achieve.
What does this mean? Well, for example if you had set yourself a 6-week weight loss goal but – at the end of that time you missed your target, rather than sulking think about what could you have done differently? Maybe your weekly ‘cheat’ meal had turned into a cheat day? Maybe you were skipping breakfast a few times each week because you weren’t getting organised the week before. Maybe you missed a couple of gym sessions here and there because of commitments at work or with your kids or whatever – none of these things are ‘BAD’…they are just LIFE. But since you know these things happen in your ‘LIFE’, well, what is your plan for overcoming those obstacles moving forward? What will make the results in the NEXT 6-weeks better than the ones in the period just gone? In the examples I gave, well, maybe you start making your breakfast the night before or decide to start training at 5am – or 8pm – or at a time you know will have less potential impact on work/family? Or maybe it is more complicated than all of that and you ask for help…but giving up wont give you results – nor will just repeating the same pattern again. Double down on the work/focus/commitment and get started again.
All of this is probably woeful advertising for a gym – I am telling you that training 3x per week and watching your food guarantees NOTHING when 20x different adverts on TV will promise you amazing results by taking a tablet or drinking a shake…but it is true. What happens is that you get what you get and if the results aren’t coming then there is no point sulking about it – you simply need to double down and remember why you started on the path you are on.
Remember, extra work, focus and commitment are ALWAYS required if you want to be successful.
See you in the gym.
p.s. If you are at all interested in the Spartan Race we are entered in on April 18th (and it is only the 7km sprint version and we are doing it as a TEAM – you wont be left to negotiate obstacles by yourself!) then let me know. I have a special discount offer for Round 1 team members (once we hit 50 participants we became eligible for this)
As mentioned at the top of the blog, thanks again to everyone who came in this morning (Sunday) for their initial Body Scan for the 28-Days Later challenge. Apologies again to everyone who had to wait (I know the line was long) but I don’t really have a solution for a better way to do it…I have tried spreading the appointments over several days during the Life Plan but all we end up with is one big long line at everyone’s ‘preferred’ time and no-one the rest of the time…I also apologise to people who had wanted to pay for the challenge via Perkville – I made this challenge ONLINE REGISTRATION and PAYMENT ONLY to try and cut down on the admin effort in maintaining the ‘GROUP’. When I setup a challenge such as this, creating a ‘group’ of members who have signed up vs those who have expressed interest vs everyone else is a bit of a nightmare (and one we are going through with the SPARTAN RACE Group)…using the new online facility automatically adds everyone to the group and means that the communication/payment tracking/etc all becomes a zero overhead activity.
Please note you WILL STILL RECEIVE PERKVLLE POINTS for your challenge payments! It is not Perkville ‘exempt’ – but there is no way to set up the online payment system to link through to Perkville…
Anyway – it is only the first and if you still want to have a go at the challenge it is not too late. You will probably have to ‘roll the dice’ a little with regards getting your scan done (we don’t have staff waiting by to do Body Scans! J) but most evenings you will be able to grab myself or one of the other trainers for 5-minutes before your class. It is a bit more difficult in the morning/during the day when there is often only one trainer on-site…just be flexible, get started on the food training plan and get your scan done as soon as possible:
All details for the challenge are here: https://round1fitness.com.au/28-days-later-challenge
To all of the 9:15am crew (and everyone else of course, but to the 9:15am crew in particular) who have been coming to the gym at either 7pm on Tuesday night or 12pm on Friday to ‘have a go’ at a Body Work class, good on you. Yes – the ‘Body Work’ sessions are hard and can be a bit unrelenting, but unless you are stuck in some kind of ‘every minute on the minute’ hell (hmmm – like class ‘A’ in the current cycle!), you really can work through the white board at your own pace…in a lot of ways Body Work is kind of like a 9-minute rounds class.
We sell a few different types of gloves at Round 1 and I see an even greater variety every day in the gym. So…how do you pick your gloves?
Personally, I don’t worry too much about how long they take to get off and on – I DO try to choose ones that offer as much support as possible BUT I don’t have to take off though! What this means to me is that I use the leather punching gloves from Round 1 with a nice big wrist wrap for support and some good padding on my knuckles…after all, I do a boxing class every day!
With our 12-month memberships we give people a pair of what I call ‘Bag Mitts’. These don’t have a wrist wrap and don’t suit me because I have a dodgy wrist, but a lot of people like them because they can slip them on/off with ease. I understand this and think they are good product for the price – but if you are doing classes regularly then you will probably need to replace them every 6-months or so. Again – they are your hands!
We also offer MMA-style gloves and Sparring gloves for sale – these seem to appeal to people with very different aims. The sparring gloves are great and offer the MOST protection of any of our gloves. They do have an attached thumb though which makes it difficult to leave them on when using rings / barbells…you certainly have to take them off for kettlebells, skipping, etc. I used a pair of these up until about a month ago when I switched back to the leather gloves because of that very issue – but they are a great option if you are prone to getting sore hands as they offer a LOT more padding than any of the other gloves we sell. To be truthful, I should probably still be doing my boxing classes using this type of glove.
Lastly we offer MMA-style gloves that (in theory) you never need to take off. I occasionally use these gloves for 1-minute rounds for that very reason, but (for me) I find my hands get very sore when I use gloves with such little padding – other peopke swear by the convenience of them and how ‘light’ they are.
Choose the gloves that are right for you – when you are picking them out, put on a CLEAN pair of wraps and try them on over the top (yes, even the MMA gloves!). You are probably doing three or so sessions a week in them so make sure you are happy with your gloves!
Every year we run an AFL Dream Team competition and this year is no different. Well – it is no different in that we are running a league…it will be different in that I will WIN! Regardless of that, the League has been created and if you are interested in joining our code is FAN9U7RV. The league (oddly enough) is called Round 1 Fitness. There are 20 spots in the current league – if you miss out, send me a quick email and I will start up a second competition…
As it turns out, all of the wall-balls we have bought are made out of tissue paper and string! For people who have noticed a couple with holes in them and some ‘missing’ balls in different weights, well, I managed to get in some ‘WALL BALL COVERS’ from RX (http://www.rxsmartgear.com – the company who makes our speed ropes) and they are nearly all back in service! At half the price of a replacement ball (which admittedly is still around $50 per ball L). Anyway – the new covers are all the same COLOUR – so pay attention when you pick them up…red isn’t always the same weight!
As mentioned over the last couple of weeks, some new bikes – Assault Air Bikes – will be in the gym soon. These will replace EIGHT (8) of the Keiser M3 Spin Bikes (we will be keeping 4 for people who want to do some spinning). We are hoping to sell off the Keisers – if you are interested in a spin bike for home, please send me an email to firstname.lastname@example.org. So far we have potential homes for all eight bikes but I am sure a couple of people will pull out so if you are keen please let me know. With regards pricing, I saw a spin bike with no screen (no access to rpms, distance etc) advertised through Nordic for $1295 yesterday…admittedly that is brand new but without the monitoring gauges how would you even know how much work you have done??? The keisers will be available for a lot less than that (around $400 should be enough based on current interest) so let me know if you are interested.
OK. I have been banging on about this for AGES and we now have 50 people registered in our team. Which is AWESOME. But I think we can do better than that. Now we have reached the magical number of 50, the Spartan Race Team have given us a 10% off code to help attract MORE registrations…if you are keen to have a go – or have registered but have a friend who is keen to be part of our team – then please send me a note (email@example.com) and I will send you through the discount code.
To register, go to http://spartanrace.com.au/event/perth-sprint-18-april-2015
Our team name is ‘Round 1 Fitness’ – choose the ‘Intermediate’ category. The team password is ‘speedball’.
Email firstname.lastname@example.org if you have registered so I can try and keep track of things!
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!
We put up three new videos on our YouTube Channel this week – two relating to the challenge and one is a fun video cut from the 9-minute rounds class last Wednesday: https://www.youtube.com/watch?v=OBqWj_BDMAg
The ‘other’ link of the week is from MobilityWOD – a great video about some pre-workout activities to do before you start doing squats! Hey – we do squats every day – maybe this could help us! https://www.youtube.com/watch?v=JBHzXF-mVjY&index=3&list=WL
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.