Boxing Blog

    This is a PERFECT DAY, “The ONE” Challenge

    Hi and welcome to another week,

    Thanks to everyone who took the time to get along to the gym over the past couple of weeks.  Really means a lot that you choose to train at Round 1 with us!

    We have some cool classes planned for the week ahead – I am looked forward to a ‘mixed mode’ cardio circuit in Boxing tomorrow, to all of the kettlebell/bike combos coming our way from Tuesday and – of course – the incrementing Body Weight circuit that features on Wednesday.  One thing is sure, topping the effort needed to get through that class last Friday is going to be tough – that is one of the toughest classes I can remember in 7 years of writing them.

    It has really felt like I am chasing my tail lately – everything going on in ‘life’, be it work, footy, family, whatever, seems to have been completely chaotic yet my forward progress has been next to zero.  As an example, despite spending pretty much 12-hours each day on the gym last Sunday, Monday, Tuesday, Wednesday and Thursday, I managed just a solitary training session…and even that was driving back to a closed gym on the Monday public holiday to do a few squats – getting a class done was a bit of a pipe dream.

    It really is difficult seeing a way forward when you are working that much but things in your life don’t change.  For me – like pretty much every business owner I know – the hours I work are FREE…me doing stuff is good for the R1 bottom-line because I don’t get paid for it.  Which makes it attractive in that sense – but also leaves you feeling pretty ‘burned’ personally.  Thursday was a particularly tough day racing from work to meet some personal commitments and I finally arrived at home around 9pm that night (having left at 4:40am) and wondered what the heck was going on and where it was all going to end up…until I remembered that if that was my ‘WORST’ day, I need to compare it to what my definition of a ’Perfect’ day was.  Well, at least that’s what Chris Cooper would say I have to do – just to see how far away my version of MISERY really is from my version of perfection!

    There are rules though.  Your perfect day, can’t be lying on a beach somewhere…it has to involve SOME element of ‘WORK’…or at least your ideal work.  You have to be a productive member of society and your family on your “perfect” day – you cant just go from the beach to the golf course to the hotel bar…you have to take care of professional and personal responsibilities on your “perfect day” – it can’t just be a day of wine and roses.  And I guess between the lines is the ‘if you hate your job SO MUCH that the idea of including it in our ‘perfect day’ is INCONCEIVABLE well, you need to do MORE than think about making a change there…anyway, here goes!

    My PERFECT day would – and a lot of you would think this is a bit sad – involve waking up pretty darn early and heading into work.  I would be up and running the first few sessions of the day – probably slog it out from the first session until around 8am or so before heading home to have some breakfast.  I should add that I wouldn’t have to listen to any EDM whilst in the gym but if I am being honest my ‘Perfect Day’ definition doesn’t really go as far as the music I am listening too when gym sessions are in progress/process.

    I would take some time over breakfast – 30 mins or so – then spend another 30 mins or thereabouts doing the Mobility program I recommended to all of you guys a couple of weeks back.  At that point, I would fire up my laptop and spend a couple of hours getting all of my gym programming up to date (on my Perfect Day I don’t need to worry about membership cancellations, direct debit issues or paying bills!) before heading back to Round 1 around 11/11:30am or so to do some lifting and a class – I guess ideally I would spend somewhere between an hour and 90minutes training and chatting and – since it is my perfect day, I would (of course) record a personal best for whatever lift I was working on before my boxing class!

    After my workout, I would grab my laptop and spend a bit of time planning.  Not programming this time but mapping out upcoming challenges, doing some marketing work, talking with staff about ideas they have etc…until around 3pm when it is time to go and get DJ from school.  Grab him from school, fix us both some lunch (yeah, well, lunch at 12pm never really works for me!) and head out in the front yard and kick the footy around with him and his brother for 30 mins or so.  Then head off to footy training.

    On my perfect day, training goes well and there are no injured players to worry about and I am home around 7:30pm or so…dinner with the fam (and of course everyone is there although that does put this into the real, play my guitar a bit…off to bed around 9pm.

    When I read it back, last Thursday isn’t SOOOOOO far from perfect.  I mean, I ran a few more gym sessions, missed the breakfast, the programming work was gym cleaning and bike maintenance, I didn’t get to train but I did get to spend a couple of hours with my 15year old (he had a Dr’s appointment up in Burswood at 1pm) and whilst sitting in the waiting room at the Doc’s wasn’t really a highlight I did get to both do some reading AND spend some time talking to one of my kids – albeit as we were in the car together but when you have teenagers you take what you can get.  After the Dr’s, I was off to help coach my 10yo’s footy team – which he seems to like even though it does feel more like cat herding than football coaching to me!  After that, I was off to footy again, and whilst my vision of a ‘perfect session’ and early finish fell flat, it wasn’t too bad and I was home around 8:30pm or so, dinner in front of tv and bed.

    So all told, the difference between my ideal day and what felt like being a spinning top wasn’t much really – the difference was breakfast, swapping out some cleaning and maintenance work for some programming, I missed out on my training but did get to spend time with my kid…it honestly wasn’t all that bad.  In the moment, it was a chaotic, rushing mess of racing around from one-responsibility to the next…looking back, it was just a day and one that I am pretty sure I survived OK!

    Is life as it is today perfect?  Well, I am not sure I could say that.  But when the difference in a day of misery and a perfect day is a missed training session and some breakfast, well, it can’t be that bad.  And whilst I was home a bit late and a bit too overtired to get my guitar practice done, that probably saved the rest of my family from a good 30-minutes or so of needless suffering!

    Sure – on too many days I am involved in both opening and closing the gym and those two times are WAY too far apart to be a sustainable, regular part of life…well, hopefully like each of you out there my perfect day – involving some work, some exercise, some family time AND some ‘hobby’ time is not that far away.

    I would encourage each of you to try and map out your own PERFECT DAY – and chase after it.  That way, when you have a day like I had last Thursday hopefully you too can look at what is ‘perfect’ and realise that, if only for a couple of small changes here and there, you would have had it!

    See you in the gym,


    Gym Update #1 – ‘The ONE’ Challenge

    So our latest challenge – “The ONE” is off and running.  This challenge is all about improving ONE part of both your diet and your training for ONE month.  I have sat down and had one-on-one sessions with what felt like 2000000 people last weekend (reality is it was a couple less than 50) and commonly chosen ‘ONE THINGS’ were:

    Food Category:  No Sugar, No Chocolate, No Alcohol, No snacking after dinner and ‘Eat Breakfast’.

    Training Category:  Abs, Core, Upper Body, Squats, Cardio but no running, Cardio but no bike, Cardio but no ski, Cardio running only and Deadlifts.

    Everyone (well, everyone except 3 people) should have their individualised, 5-week training plan to work through…now it is just a matter of actually working through it!

    As an aside, I have had to seek assistance (see below) for two of the individualised training plans as part of this challenge…I hope no-one thinks of this as a cop out but I am not the master of all things and all skills – there are some things other people are best positioned/placed to help with and I think using them makes a lot of sense.

    Gym Update #1 – Round 1 “Help Line”

    Been spending a bit of time working on getting a database of specialist services together lately – trying to use the experience we have garnered in the past Seven (7) years in Cockburn to be able to offer pretty basic consults for people who need help with medical services, external training services and a few other things.  The way I see this working is that if you need some physio help, we connect you with the physio and are able to discuss the issue with them directly before you arrive for your appointment (and in theory we can set up the appointments but that is a bit more of a work in progress).  Same for chiro, podiatry, OT…you name it.  Same for specialist training services (sprint coaching, olympic lifting etc).  Whilst I wish we could cover EVERYTHING in house, it simply isn’t realistic given the wide range of specialist services people are chasing…

    Anyway, in the short-term, if you need help with something and you are a member of the gym, dont be shy about asking for help and we can get you in touch with the people best positioned to help you.

    Gym Update #2 – New Gear and other Stuff

    So we have a heap of new bag-mitts and MMA gloves arriving at the gym this week so if you are in need of an upgrade, maybe from Tuesday/Wednesday is the time to come and chat to us.  The MMA gloves are the most recent design with the double wrist wrap around that are not only ‘easier’ to get on/off than other MMA gloves, but they offer a LOT more wrist support.  For people like me who do a lot of boxing sessions and worry about their hands/wrists when doing so much punching, these are actually a pretty good option.

    Gym Update #3 – Running Club Off and Running

    The Running Club is now 2x weeks in and this morning we stepped things up (just a little).  The guys did some intervals over 40m, 60m, 100m, 200m and 400m in a pretty solid 40minute session.  Remember, our intention is to ‘BUILD UP’ to complete the CTS, not to run it today…if you are still keen to join in and get a great result in the CTS, well, things aren’t so far gone that you wouldn’t be able to jump right in!

    For those who did attend, remember you have homework for this week which is a pretty simple 20-minute ‘challenge’.  Run out of your front door and run at your ‘normal’ pace for 12-minutes.  Stop – turn-around, and run back…but you need to make it back in 10-minutes or less!  Have a good crack it and you will really benefit.

    Gym Update – Footy Tipping and Fantasy

    No results today – there is a game on tomorrow.  A quick update on the overall tipping though (since I didn’t blog last week):

    Michael Campbell continues to lead but the ‘pack’ has closed in and there are now SIX (6) people within one point.  The chasing pack includes Pete Brear, Chantelle Pearce, Xavier Marszal and Craig Burleigh.

    The Fantasy comp is still on a ‘BYE’ so no updates there for another 2x weeks.

    Link of the Week

    Bit of a fun link this week – for everyone who is working on pull-ups as part of their ‘The One’ Challenge goals, well, this will show you it doesn’t end there:


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