Boxing Blog

    Sustainable, repeatable behaviours, Beach training #2

    Hi and welcome to another week,

    Well done to everyone who survived last week’s heatwave whilst still managing to get there training done.  I know for the crew who train with me at lunchtime it was tough times – somehow we all still made our way through it (though Eden having us train at 1pm Friday with no fans will live forever in infamy I suspect!).  It was pretty hot in the evenings as well though it was good to see people taking advantage of the 8pm start times to get their session done when the temperatures were – relatively speaking  – pretty civilised!

    We are now 6-weeks into the year (or it might be 7?  Whatever folks!) and for those participating we are exactly half way through the challenge.  It is also around about this time of the year (and about this time of every single challenge we do) that we start to see some people dropping away…this happens for one of two main reasons.

    Reason 1:  Wow – this stuff really works.  I have dropped ‘a couple of kilos’ (insert value here) and I feel good.  That’s all I wanted to do – if I need to, I can do all of this again later on…after all, it only takes a couple of weeks for me to ‘get in shape’.

    Reason 2:  This sucks.  It is hard, I have to constantly be thinking about what I am eating and I don’t even know if it is worth it – for everything I have been doing I have ‘only dropped a couple of kilos’ and I am trying so hard.  Plus, the training is so hard – why do I have to train so hard?  I don’t think any of this is worth it.

    Both reactions are pretty reasonable in so many ways – we all need results in order to feel encouraged and inspired to keep going…at the same time, it is way easier to relax your standards in terms of diet and head home for a beer/wine after a tough day in the workplace/uni rather than head to the gym to have someone else tell you what to do – particularly when you feel you have already ‘achieved’ your goals.  Ultimately though, the best strategy for long term health and feeling good is to keep working hard in the gym AND watching your food and alcohol intake…FOREVER!

    I don’t think it would be a great surprise to anyone that the top new years resolutions featured ‘Lose weight’ and ‘Get Healthy’ in the top 5 of all responses.  I also don’t think it would be a great surprise to anyone – particularly anyone trying to work their way through the rules of the 28-days Later challenge at the moment – that implementing changes in your life, particularly those relating to the food that you eat, is one of the more challenging personal things you can do.  It just isn’t easy to ‘all of a sudden’ implement a change to what you do and don’t eat, when you do and don’t exercise (or even if you exercise at all).  Changes of this nature are uncomfortable and tough to implement and even harder to sustain.

    Moving out of the I.T. industry and opening Round 1 back in 2010, I really have had a bit of a quantum change in my attitudes to diet and exercise (of that there is no doubt).  What I once did and thought was ‘fine’ I simply could not imagine doing today.  It isn’t that I used to be ‘wrong’ – it is just that I didn’t used to understand how important establishing long-term patterns of behaviour were to staying on the ‘right’ side of the tracks.  To maintain your ‘ideal’ body (whatever that might be) or your ‘ideal’ level of fitness (again, whatever that might be) then you need to take steps towards it every single day.  Once you get off the ‘right’ path you will find it a very slippery slope to get back on – that habit you worked so hard to break (milk coffee and muffin every morning, diet coke every day after lunch, glass of wine after dinner) will return immediately if you are not vigilant and decide that action doesn’t define the sort of person that you want to be/be known as.

    I guess that whether you are participating in 28-days Later Challenge or not, it is not what happens in the month of February that will determine whether or not you are one of the people writing down New Years resolutions in 2017 (or 2018, or 2019 etc) that involve weight loss, fitness and health.  It is whether or not you are able to create a repeatable daily routine that makes eating healthy food and getting regular exercise sustainable right throughout the year – and the years to come.

    See you in the gym,


    p.s.  As I mentioned last week, the super team at Attadale Travel (Christine and Candice) have an awesome ‘Snow Travel’ event happening this Thursday night.  The girls have been members with us at Round One Fitness since we opened and I am sure will be keen to help out any Round 1’ers who manage to get along.  All the details are on their Facebook page ( or contact the team on  Did I mention you could win a Club Med holiday just by attending the event???

    Gym Update #1 – 28-Days Later

    Half way guys.  Well done for making it this far and good luck for the next couple of weeks.  There is probably one more crash coming for all of us – around that day 18 mark usually – but beyond that you should be starting to feel pretty bloody good by about now (particularly if you have been strict on your food and getting that exercise DONE).

    A couple of points:

    1/.Dont for get to post your pics to Instagram and tag @Round1FitnessGym and #28DaysLater.  I am sure that everyone has learned a lesson or two that will be helpful to others and we would love to create a bit of a montage.

    2/.Keep posting those recipes to Facebook… – lot’s of good stuff there.

    3/.If you haven’t got picked up your t-shirt, please pick it up from reception ASAP.  I will be placing an order tomorrow (Monday) for those who were late handing in their original voucher and need to make sure everyone is sorted before finalising things.

    4/.Don’t forget – save a cheat day for Feb 28th if you want to partake in our planned end-of-challenge celebration down at the Quarrie on that day.

    Gym Update #2 – Beach Training  #2

    We are planning to return to C.Y. O’Connor’s on Monday, March 7th at 10:30am for a workout followed by a bbq with everyone who has time to make it along…so mark it in your calendar, pack some sausages and drinks in your favourite esky and we will see you there!

    Gym classes will run as normal on that day.

    Gym Update #3 – Friday Night Knowledge Bombs

    Really happy with the way the Friday night workshops are progressing – we will be working to publish a schedule of what is planned from week to week and updating the Whiteboard in the office area and Facebook every Wednesday.  If you haven’t checked out what is going on yet, be sure to get along this Friday night at 7pm.

    Gym Update #4 – New Gear is on the Way.

    As of Friday, in transit to the gym are:

    10kg, 15kg and 20kg dumbbells.

    4x additional vinyl wrapped power ropes.

    12.5kg, 15kg, 17.5kg, 20kg, 22.5kg, 25kg, 27.5kg and 30kg dumbbells.

    All of this gear is for the main gym floor and we expect to see it arrive in the next week or so.

    As per the post of Facebook this week showing all of the split and broken bumper plates – please treat the equipment with respect.  It is very expensive to buy and we would much rather spend $ on cool new stuff rather than replacing gear we already had but has (been) broken!

    Gym Update #5 – Casual Bookings (Including 10-pass Holders)

    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

    Link of the week

    Just something to depress all of us – an attempt on the Assault Bike world record from a few months back.  How fast?  That fast!


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