Boxing Blog

    2019 Summer Slam

    What is the Summer Slam?

    The ‘Summer Slam’ challenge is a training + food restriction plan that runs from Tuesday October 1st until Friday, November 1st (inclusive).  The Summer Slam is an opportunity for you to see how much of a change you can make in one month – how much weight can you lose, what percentage body fat change can you achieve, how much muscle can you gain…

    When you join the challenge you get:

    ‘Challenge Survival Guide’ (a ‘Get Started’/’How to’ document, all the rules, vouchers for the scans and t-shirts, challenge sign-off sheet, details of the training ‘extras’ etc all in a plastic sleeve).

    10-day eating ‘plan’ (including recipes)

    2x Body Scans at Round 1 Fitness.

    Access to the Members Only Facebook Group to share experiences, recipes, workout outcomes.

    Videos detailing the ‘Challenge Extras’.

    A ‘How To’ guide for your daily meal prep.

    A ‘RECOVERY’ guide, offering you 4x different recovery solutions to help keep you ‘firing’ throughout October.

    A Goal Setting sheet to assist you achieve YOUR goals during the challenge.

    How much does it cost to Participate?

    The cost of participation is $99 for ‘Individuals’ sign-ups or $160 for ‘Families’.  You MUST be a member of Round 1 Fitness to sign-up to the Summer Slam as completing the challenge requires you to complete 3x group training sessions EACH WEEK in the gym.

    (Non-members:  Please refer to the ‘How do you sign-up’ section of this document for details on how you can participate.)

    How do you sign-up for the Challenge?

    All participants must sign-up to the Summer Slam challenge via the Round 1 portal:

    Summer Slam Portal

    Included on the registration site are options for people who are not members of the gym to sign-up for the challenge AND a 1-month gym membership that would enable them to participate.  The cost for these people is $199.

    When can I do my Body Scans?

    Initial InBody 570 Body Scans will be done from anytime Saturday September 28th and Sunday September 29th – The official start-time for the challenge is TUESDAY, October  1st!  Final Body Scans can be performed from Saturday, November 2nd through to Sunday November 3rd.   Please remember that you must NOT have exercised before your Body Scan.  ‘Booking sheets’ for the Body Scans will be available in the gym for ONE WEEK prior to the scans in order to help prevent long waiting times.

    If you are unable to attend the gym during the designated scanning ‘times’, you must arrange a time to have your scan completed via email.  Any scans conducted outside of the ‘scanning day’ will be subject to an additional charge of $5.

    What are the Diet Rules?

    The following list details the DIET RULES for the ‘Summer Slam’ challenge.

    No Sugar.  This means no sweeteners of ANY kind – natural or artificial. It means no maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your food lables, because companies sneak sugar into products in ways you might not recognize.  You may EAT fruit but you cannot use fruit juice/cook with fruit as it is then acting as a sweetener.

    No Bread OR Pasta.  No Bread.  No crackers, mountain bread, Turkish Bread, Foccacia’s, wraps, cracker bread, cracker biscuits…you get the idea.  No bread or bread substitutes at all.  Likewise, no pasta means NO PASTA.

    No Alcohol.  No alcohol.  NONE.  Not even for cooking.Cheat Days.  The 28-Days-Later challenge includes provision for 2x CHEAT days where you are able to eat/drink outside of the challenge rules.  These must be noted on your challenge sign-off sheet.  Please also note the section below on the ‘STREAK’ should you wish to participate in that part of the challenge!

    What are the Training Rules?

    The following list details the Training Rules for the 2019 ‘Summer Slam’ challenge.

    Classes.  You must complete THREE (3) group training sessions at Round 1 Fitness each week.  You can choose ANY of the classes on the time-table (Boxing, Body Blitz, Beginners or Functional Fitness) to make up your classes.  At the conclusion of each session, the trainer who conducted the class needs to sign your Challenge Tracking Sheet.

    Challenges.  Each WEEK (weeks start on MONDAY for the purposes of the challenge) you will be required to complete TWO (2) Fitness ‘Challenges’ in addition to your classes.  Each challenge will take between 10 and 20-minutes to complete.  The challenges can be done either before or after a class OR on a separate day – that is totally up to you.  You are not required to have a trainer ‘sign-off’ your challenges – you DO need to record the time taken to complete the challenge/day completed as appropriate.

    Each of the SIX (6) challenge options for the Summer Slam has both a PERFORMANCE and a FITNESS option so you will be able to participate at YOUR level.

    Penalties.  There are a number of rules (detailed in your challenge booklet) relating to arriving late for a class, not completing your food ‘records’, forgetting to bring your challenge folder to the gym, late signatures etc.  Any incurred penalty must be completed within 7-days of it being incurred.

    What ARE the EXTRAS?

    Well….I’m not going to tell you.  But there is (100%) something for everyone.  There are cardio only workouts, there are strength only workouts, there are abs only workouts…there are SIX (6) in total to choose from and you will be sure to find something that ‘sounds good’ to you.  Further, each of the ‘extras’ has both a performance option AND a fitness option so you can participate in the sessions at the level you do the classes at.

    What is the ‘Challenge Streak’?

    Over the last 4-years participants have achieved amazing results – and almost everyone has used BOTH of their designated ‘CHEAT’ days.  This year, you have the option to commit to a ‘Challenge Streak’ of either 14, 21 or 31 days when you MUST follow the rules of the challenge…and you must nominate a penalty to be completed should you fail.  The penalty can be anything – a physical penalty (eg.  500 assault bike calories), a food penalty (extend the challenge rules throughout March) or even a financial one (donate $100 to the ‘Love for Lachie’ foundation) – but it (obviously) needs to be something meaningful to you.

    If we have achieved amazing results WITH cheat days (average of 3.74kg loss + 400g muscle gain since 2015) imagine what could be done if you follow the rules ALL MONTH.

    (Please note:  The ‘STREAK’ option is not recommend for first time participants in Summer Slam).

    What results can I expect?

    We have been running these challenges for five (5) years now, and whilst there are always outliers, we have collated enough data to have a really good idea of what is/isn’t achievable.  It kind of works like this:


    Average weight loss: -2.4kgs

    Average body fat % change:  -2.8%


    Average weight loss: -3.7kgs

    Average body fat % change:  -3.8%

    Now – of course we have seen many people achieve ‘BETTER’ than average results.  There have been participants who have lost > 10kgs in a month through a super strict diet/training regime…but if you go into the challenge dreaming of results like that, you will probably be disappointed.  For boys targeting weight loss of 1kg per week is achievable – for girls, around 600g per week is achievable.

    We believe in a sustainable approach to training and food.  This means doing 3- training sessions each week in an instructor led environment (group training personal training or a combination of both).  This is what – for most people at least – is ‘the easy part’.

    Taking REAL control of your food and being accountable for it – minimising sugar and alcohol and being careful with complex carbs.  This is what for most people is the HARD part.

    Spending at least 30-minutes each week on your ‘recovery’ – walking the dog, a relaxed bike ride, some yoga or stretching…anything that involves doing some LIGHT exercise/movement outside in the sunshine.  For most people…this isn’t even something that they think about.

    What if I have questions?

    Any questions can be asked via email to

    To sign-up / register for the challenge please go to our Summer Slam Portal.



Are you ready to make a change?

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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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