Hi and welcome to another week,
Thanks to everyone who came along and trained with us last week. So proud to see everyone in the gym and having a crack so late into the month. To give you a concrete example of what I mean, last December our daily attendance dropped down to 144/day (average). So far this month we are actually holding our attendance at a HIGHER NUMBER than in November (179/day to be exact). Now, I admit there are a couple of public holidays to come that are going to hit the average pretty hard, BUT on an ‘apples for apples’ basis, we are still 20/day up on last year at the same time…that is just a massive credit to all of you guys and I really hope everyone who is making the commitment is rewarded by coming out of this Christmas period without those ‘extra 2kgs’ that everyone in society at large thinks is ‘normal’ at this time of year. It doesn’t have to be ‘your normal’ if you just keep turning up!
That last sentence ties directly to my (hopefully very short!!!) blog topic this week – holiday eating (and drinking) and just being SMART. I did think during the week about creating a funny little acronym for ‘SMART’ to summarise my thoughts, but I after an hour or so of doodling determined that I simply wasn’t ‘SMART ENOUGH’ to come up with anything! (See what I did there???). But fancy acronym or no fancy acronym, there is no need for you come out of this little holiday period carrying extra weight or having sabotaged a few months worth of training and ‘good behaviour’ in a few short days. And (as I hope I am about to show you), there is no need to ‘sacrifice’ in order to do it.
Rule Number 1: Sample everything – and I mean EVERYTHING – but there is no need to overeat.
If you are sitting at the table on Christmas Day (or Boxing Day, or the Boxing Day holiday, or whenever) and you have a small slice of turkey and some green salad on your plate, well – that’s not great. If you have half the bird, a pile of baked potatoes and all sorts or fancy condiments heaped on top – and plan on following it all with a big bowl of the trifle, then going back for a big bowl of plum pudding AND then going back for some Pavlova…well, that’s not great either. When you finish eating you want to feel comfortably ‘full’ – not over-stuffed and sick. Try everything that is there – but just have a little bit of everything – and you will find you get to enjoy an amazing meal with your friends and family without having to lie unconscious on the couch all afternoon.
Rule Number 2: Get active.
Now – of course I am going to say this, but I don’t necessarily mean you have to come to the gym (though it would be nice to see a few people here on the public holidays!). What I want you to do is say yes to playing in the pool with the kids, or playing beach cricket, or taking the dog for a walk at the end of a long day visiting friends…getting all of that ‘incidental’ activity in really does help. A game of backyard cricket after Christmas lunch – over the pool fence on the full is clearly six and out – sounds like a great idea to me and will go a long way towards undoing any damage done at the lunch table. No-one is saying walk away from the pav and head off on a 5km time trial…just eat your lunch and DO something rather than sitting around watching other people do things…
Rule Number 3: Keep your WATER UP.
This is the simplest and the hardest thing to do. When you leave the house in the morning take your favourite water bottle with you…and go with a plan. That plan should be to finish every drop in that bottle before lunch – then drink another one in the afternoon. It will take away the ‘fast drinking’ of wine, beer and cocktails because it is hot and you have allowed yourself to become dehydrated. It will help with rule number#1 (food quantity) because sipping on your water will take away your desire to consume an entire bowl of nuts or pretzels that are sitting on the table. This rule is HARD though because there is no doubt you will cop a bit of ‘social pressure’ for drinking water…remember though, having your water bottle doesn’t mean you can’t enjoy a beer (or wine, or cocktail) – and I hope you get the chance too – but keeping hold of that water bottle will really help you come out of the day feeling better…and you will wake up better the next day as well!
That’s it. Three easy steps. Try everything (but don’t over eat). Take every chance you have to get active and be active – playing in the pool counts! Keep your water UP (but don’t be weird about it!).
Merry Christmas folks. No blog next week…I might get motivated to write something by New Years Day (but who really knows???). Regardless of that, I hope you all get the chance for some time off with your friends and family, recharge the batteries a little bit and start to anticipate all the cool stuff you will get to do in 2017
Merry Christmas Everyone.
There IS a bit of a membership special happening at the gym this week. With EVERY new, up-front membership – yep, either 3-months, 6-months or 12-months – you will get an ‘old school’ Round 1 Pack. That means a new duffle bag, some bag mitts and some hand-wraps…if you are buying a membership for someone else (yes, that’s allowed) it will give you something trendy to put under the tree…if you are buying for yourself you could just chuck on the wraps and gloves, grab your towel and get started straight away.
The packs are $75 worth of VALUE – and even then, exactly how we can still sell our bag mitts for $25 (that’s what we charged back in 2010 when we opened the doors!) is unbelievable. Still, let’s go with $75 worth of value for no cost at all…
Our Christmas hours take effect from TOMORROW! Now, there are signs up around the gym or a link on the website detailing EXACTLY what is going on (here’s the link: https://round1fitness.com.au/2016-christmas-trading-hours) but if you want the ‘quick summary’:
A lot of time (too much if the truth is told) has been put into looking at the attendance history over the last 7-years to develop our plan for the 2016/2017 Christmas period. The plan has been developed so that we open on as many DAYS as possible (e.g. Classes running on Boxing Day) but for reduced hours…this is trying to maximise the number of opportunities everyone will have to get to the gym should they be keen whilst also enabling the staff at the gym to get some time off with their families.
Thanks for everyone’s patience whilst our new paint went up on the walls during the week. The upstairs weights area was out of commission from Tuesday morning (around 7am’ish) until about 4pm Thursday…I know most people will just shrug their shoulders and say ‘I have never even been up there’ but it is an important part of the training for a number of our clients and we do appreciate their patience.
I (for one) think the new grey and red colour scheme looks amazing and am really looking forward to the rest of our office cabinetry to be installed on January 6th…
So, week 4 is about to start – hopefully everyone is 100% ‘ON TRACK’ with their classes and challenges. I know for me I have completed 18x classes so that is all good…a little bit behind on my circuits, though not as far behind as I was LAST week…few more days and it should all be finished.
Remember though guys, you need to complete 2x classes in EACH WEEK of December…that means everyone still has at least TWO CLASSES to finish in order to finish the challenge…make sure you plan the week out and get it all done (nothing worse than doing ‘enough’ classes but not in the right weeks!) J
If – like me – you still need some help with your circuits, don’t forget that the description video is on our YouTube channel:
As per last weeks post, here is the Beach Fit rotation for Week#5. If you are following your own rhythm, AWESOME – continue to do that. If you are looking for a little more guidance, then here goes:
If you are following a ‘1-workout per week’ rhythm, you should do WORKOUT#5 this week.
If you are following a ‘3-workout per week’ rhythm, you should do WORKOUT#3, #4 and #5 this week.
Remember, whether you are on a 1x session per week cycle OR a 3x session per week cycle, it is finding the time to get your food prep done (the beach fit menu is pretty cool, and don’t forget the ‘Food Matters’ Blog each Wednesday – see below) as well as actually DOING your Beach Blasts – as hard and heavy as you are able – that will make all the difference.
Just a reminder of some of the new gear that has been installed in the gym recently. We (and 1000 thank you’s go to Boris – check him out at https://www.facebook.com/Borcraft-Industries-172143932908181/) have a brand spanking new rack on the wall for all of our wall balls, dead balls, medicine balls etc. We have eight (8) new speedballs up. We have effectively a full replacement of our RX Smartrope skipping solution with new ropes across the board and replacement handles where required…
We are inching EVER CLOSER to a new solution in our treadmill area…and this has kind of morphed into something cool that will impact on other areas in the gym. Wish I could share more here but it is going to be AWESOME!
Episode #7 went out this week…and it was all about, well, DRINKING and how many calories are in YOUR favourite drink…and how maybe (just maybe) you might be able to make a smarter choice (at least in terms of your waist-line).
Week 1 – Water
Week 2 – Swap carbs for veggies
Week 3 – Protein
Week 4 – Cheat Smart
Week 5 – Fruit
Week 6 – Breakfast
Week 7 – Alcohol and calories in your favourite drink.
This week’s blog also featured an amazing seafood recipe – well, I guess it was a sort of a seafood salad recipe in a way…all I know is that it tastes absolutely amazing (and this is from someone who basically doesn’t eat fish!). If you missed it, here’s the link:
So – a different link this week. The single most useful ‘APP’ I have found for my phone/laptop in a really long time. The app is called ‘POCKET’ and there is both a web interface (go to ‘Getpocket.com’) and an app that runs on your smart-phone and tablet. It allows you to store web articles that you stumble across but either “don’t have time to read now” or “want to make sure you save” in your ‘pocket’ – which is of course synchronised across phone/tablet/laptop…
It is a one-click solution…it is completely awesome and having it has made my life so much easier and organised. Go to ‘GetPOCKET.COM’ or search for ‘POCKET’ in the App Store. Actually, you need to do both of those things to get the most out of it but I am sure you knew that already. Oh yeah – and it’s FREE.
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.