Hi and welcome to another week,
I am writing this week from Margaret River – enjoying a few days down here with Vanessa and the kids (if Clancy still counts as a kid that is). It has been great getting away if only for a couple of days or so – just getting a bit of a ‘mental’ break has been brilliant. Unfortunately for me (and more so for the family who have had to listen to my complaining – if only I had read last weeks blog about appreciating more and complaining less!) the break has also coincided with me being struck down by the flu which has certainly slowed me down a little…it is amazing how much less beer you feel like drinking when you are on cold and flu medication! J
I wanted to talk a bit this week about what we have been doing at the gym recently with our regular ‘get your chilli hot’ calls. For anyone/everyone who has not been around for this, what we have been doing is – about 5 minutes before the scheduled start time of each class – one of the trainers has been wandering through the gym (Eden is awesome at remembering to do this) encouraging everyone to ‘get moving’ and ‘get your chilli hot’. We are doing this because at one of our team meetings back in December all of us coaches were discussing how stiff and sore we often felt at the beginning of each session – and how it was taking us 5-10 minutes to actually ‘get going’ so that we could actually benefit from our training. We figured (eventually – we aren’t all that clever) that if this was a problem for us then it was more than likely a problem for you guys as well….
The next problem (of course) is that just because we say ‘Get your chilli hot’ doesn’t mean you guys know what to do. What it ISNT is slow, steady pedalling on a bike or static stretching. So what DOES it look like?
Getting your chilli hot means preparing your body for the training you are about to do. So it might be different from day to day (depending on what activities are in the class)…but if you keep in mind our sessions will include some boxing, pushups, squats, plyometrics, cardio (rower or bike) and at least one strength station, maybe give this a bit of a go.
1/.Do about 60 seconds or so of cardio at a speed a little faster than ‘comfortable’. This might be a half bin run, riding the bike at 70 rpm (boys) or 60 rpm (girls), rowing (2.00 minute pace for boys, 2.10 girls), knees up skipping…I am sure you get the idea. I know the temptation will be to pedal slowly on the bike so that you can comply with the trainers instruction whilst still being social…but you should be working at a speed here where continuing conversation is starting to become a bit difficult.
2/.High knee lunges with a hold at the top. Give yourself some room to lunge and start walking – but before putting your foot down, grab your knee with both hands and pull it to your chest for the count of 3. You want to do 5 reps each side.
3/.Complete some strict push-ups. This might be 10x for some people or 5x for others. Make sure you pause at the bottom or top of each rep and focus on really driving up hard through each rep. After your last push-up drop to the ground and push-up into a classic cobra stretch (really focus on keeping your hips on the ground).
4/.Complete some squats. Again, depending on who you are, this might be 10x or might be 20x. Really focus on getting to a full range of motion and driving up from the bottom with real power and speed.
5/.Do some pull-ups or fence pulls. As with the push-ups, how many will depend on each person – but the important part here isn’t how many you are doing – it is working through a full range of motion and making the upward ‘pull’ as hard and fast as you can.
6/.This is where I would grab a wall ball and start throwing it as hard as I can against the wall. Throw from overhead, throw from your hip facing the wall, throw from your hip facing at 90 degrees to the wall – really get mobile and moving. I find doing this is both a lot of fun AND gives me a great full body activation – throwing a heavy wall ball really means I need to activate my whole body to get it moving with speed.
7/.With the wall balls done you are nearly done. The next step might be to bang out a few burpees or ninja rolls – really getting yourself mobile. It might be to jump on the bikes and put in a couple of 20 second sprints, or back to the skipping ropes but this time really push the pace.
That’s about it. Some cardio followed by lunges, push-ups, squats, pull-ups (or fence-pulls), some wall ball throws and some more cardio. Total time? About 5-minutes – certainly not more than that. And 5-minutes that will really help you maximise the class you are at the gym to do.
I will be back at work on Tuesday morning and look forward to seeing you all then!
Michael.
With our newest 28-Days Later Challenge just about to start, we have had a few people ask about “ways to become part of it even though they aren’t a member”. Well, the problem is of course that you really do need to be a member to do the challenge – paying casual rates for classes kind of defeats the purpose of us creating a gym based challenge – so we have set up a one week special on our 3-month memberships.
From tomorrow (Monday 18th) until NEXT SUNDAY (January 24th) you can get a 3-month membership for just $200. This is $50 OFF the normal price…which means you could get three months membership (unlimited classes and gym use) AND the challenge for what it would usually cost just for the membership.
One week only – from tomorrow until next Sunday – 3 months membership for $200. This will end next Sunday at close of business (which is 12:30pm) no matter what.
OK. Our latest 28-Days Later Challenge is now up and ready and available for registration. This year the challenge includes an exclusive 28-Days Later t-shirt, 2x body scans, and 10-days worth of eating plans…as well as the usual sign off sheet, video of the challenges etc.
The requirements will be:
Three (3) classes completed each week.
Three (3) challenges completed each week. Each challenge will require less than ten (10) minutes of additional time and have been designed so that they can be completed before/after a class.
Food restrictions (no alcohol, no food items with added sweeteners, no bread, no pasta) for all 28-days. There will be provision for 2x ‘cheat’ days during the challenge.
As you will see by reading the above, the classes/training requirements are not onerous here – and it is the same routine that enabled participants in the same challenge in 2015 to drop more than 300kilos…you of course CAN do more, but if your goal is to lose a few of the Christmas kgs and get 2016 off to a flying start, this will be enough to get your year started right.
Registration for the challenge will be ONLINE ONLY and the easiest place to find the link is HERE:
https://round1fitness.com.au/2016-28-days-later-challenge
Good luck!
So – over the past month or so there seems to have developed a whole heap of confusion over which classes casual gym users need to book for and which ones they don’t. So we have decided to make it easy for everyone – if you aren’t a member of the gym, please book for ALL CLASSES. We are headed into what is generally a really busy time at the gym so if you are a casual user please just call the gym on 9414 1141 to book in for any/all classes you want to attend. If you are a member you don’t need to book. We will figure it out and find a way whenever you come in! J
If you aren’t sure when the classes are – or, more topically, when Body Work is vs when Boxing is! – check the timetable here: Round 1 Fitness Class Timetable
Bit of feedback that with all the books and podcasts and other stuff, I have gone away from just putting up some vision of ‘guys training hard – the way I (sic) want to train’. So, here is an oldy but a goody from Gym Jones:
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.
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