Post-Activation Potentiation – If you don’t know what it is, you’re not making gains.
Post-activation potentiation (PAP) refers to a short-term improvement in performance as a result of using a conditioning exercise. When using PAP, it’s important to get under some heavy weight and make it move before moving onto some sort of jump or sprinting effort. The ideal weight is above 80% of your 1RM. In this […]
The case for Omega 3’s in Fish – You’re smart!
Are you eating fish/seafood? These three reasons should provide motivation to eat more! A recent study showed that children who eat fish, tend to sleep better and score higher on IQ tests. The study tentatively concluded that the more fish a child ate, the fewer sleep problems he/she will have. The current conclusion is […]
Testing Yourself is Critical to Making Strategic Gains!
I like data to make a strategic decision on how to train. I will throw in tests in my workout to see where I am and to know what do I need to focus on, during my journey of working out. On this day, I wanted to have a power test on the Concept2 […]
Want to sleep? Think magnesium!
There is a positive link between magnesium and sleep disorders. Most people only think that magnesium is an essential mineral that plays a crucial role in our bones. However, magnesium does more than that. It will help you sleep. I have posted a previous blog that discussed the benefits of magnesium, and how it […]
I am always looking for new ways to recover. One great way to get the blood flowing into sore muscles is rolling out. I have always used the knobby roller, and that is my staple routine every night. I have a video in the Pat’s Gym website Exercise Library called “Foam Rolling 101” that […]
RESULTS – Team Pat’s Gym – Concept2 Virtual Team Challenge
Athletes around the world formed and competed in Concept2’s Virtual Team Challenge. Pat’s Gym had a successful team, and we’re proud of our results. We totaled 1,530,727m as a team during the month of January. In this Virtual Team Challenge we had team members from all over the United States. I’m proud of our […]
Pat’s Gym Community Event
Pat’s Gym will be having another Community Event on February 10, at 9:00 a.m. at Pat’s Gym. It’s a great time to meet other athletes who share similar goals, and who are mutually supportive of our athletes. It’s a great time and a great workout. Come prepared to have fun, and to sweat. Your […]
Pat’s Gym Athlete of the Month
In honor of February and Valentine’s Day, I am going to take a moment and highlight the athlete of the month….or at least my athlete of my life. Roza Gilles is not only an amazing partner, she is an amazing and driven athlete and partner. She started working out seriously about 3 years ago. […]
Pat Gilles’ Online Coaching Workout
As part of the benefits of Online Coaching with Pat Gilles, monthly he hosts an event for his Online Coaching athletes. The events consist of 3 fitness/nutrition seminars, and 9 group workouts per year. It’s a great benefit that Online Coaching athletes have. February’s event is an Online Coaching Group Workout at Pat’s Gym. […]
February Monthly Challenge
This’s month’s monthly challenge will favor no one (size, age or gender), but will show you where you need to focus to obtain maximum functional fitness. The challenge is as follows, where the winner will have the shortest time, and ensure you’re focused on perfect form: 10 Pull-ups or bodyweight rows if you can’t […]
Pat’s Gym Winter Competition
To help keep you in shape and get you ready for Spring 2018 competitions, Pat’s Gym is hosting a Concept2 Row, BikeErg and SkiErg individual and team events. You don’t want to miss out on the fun. The events will take place on February 24, with individual events taking place the morning of February […]
Don’t Forget Power Workouts – They will add in immediately reaction/energy, and help round out your workouts
Most athletes love strength workouts. Those are the type of workouts that are common and have a place with all the other energy systems. Most people do ignore power. You have to learn to love power, and you need to appreciate the rest so you can go maximal force on each movement. Power is […]
Mixing up the workout – Diversity of exercises in a workout will amp up the workout!
My workouts are always varied. I love working every energy system, but I love working in mental toughness in different ways. So not only am I taxing my muscles, I am also trying to calm my mind as it races to calm down those limiting thoughts. This workout was very unique. It incorporates kettlebells […]
Nuts! Going to a Party? Nuts
Going out to a party? Ever hear, stay away from the nuts. Do you think “stay away from those nuts because they’re bad for you because of the fats?” If you have had these thoughts, then you should rethink your preconceptions. A recent study confirmed the benefits of nuts. One of the primary benefits […]
Recovery – It’s all personal, so what’s recovery to one, isn’t recovery to all!
It’s important to be yourself and listen to your body. For recovery workouts, it’s no different. What’s recovery for one person may be the hardest day in the world for another? Don’t try to be someone else in life or in the gym. Go out there and do what’s optimal and best for yourself […]
An experiment with the Mace – A great core workout!
I always mix up my workouts and add diversity. Your body adapts fairly quickly to new movements, so it’s great to always be experimenting with new workouts; I’ll always be a student. I get very excited about new exercises, and new programming. I recently started to experiment with the mace. It is important as […]
Starting Off Eating Well in 2018
If you’re starting off 2018, with a new year’s resolution of eating well, don’t over complicate it. It doesn’t have to involve weighing portions of food, or calculating micros and macronutrients. If you keep it simple, it’s more likely to be sustainable – so don’t over think it and just follow these rules: Eat […]
Kettlebell Work – A great way to stay healthy, improve your form and foundation, and make great gains.
I am always experimenting with new programming. Recently, I have been working with kettlebells and have again begun to appreciate their usefulness. Kettlebell work adds transferable functionality to your program. KB back squats, you hold the weight in a racked position or on the back of one shoulder and you stabilize it with one […]
The Monthly Challenge
The January Monthly Challenge will be a great way to start off the year and to see exactly what type of shape you’rein. The Challenge will be in the format of an Every Minute on the Minute (“EMOM”). It will test your overall fitness. The January Monthly Challenge is: 2x Bodyweight in meters on […]
Pat’s Gym Athletes of the Month
This month we are profiling two athletes of the month – Nick and Wade of Aprilaire. Pat’s Gym has a special relationship with Aprilaire, and these athletes participate in that corporate program. Each day, Pat’s Gym hosts Aprilaire employees for a special workout. Nick and Wade come to Pat’s Gym to workout five days a week. They both […]
Get Cut Program Class
If you want to successfully achieve your fitness goals for 2018, try the Get Cut Program. It’s very effective, and the results will show. It’s a great way to lose that fat, to lean up, and set yourself up to be the envy of your friends. The results don’t lie! The Get Cut Program […]
Pat’s Gym Clothing
To help you spread the word of Pat’s Gym, and to help you look great in 2018, Pat’s Gym is getting new clothing. We will start the first month of the year with baseball hats! They will help you hide that bedhead, but will also make you look good, and your friends will be impressed with your […]
Team Pat’s Gym – Concept2 Virtual Team Challenge
Athletes around the world are coming together and forming teams to compete in Concept2’s Virtual Team Challenge. It starts January 1st and runs through January 31st, 2018. The great thing about this Challenge is that you can form virtual teams with members all over the world. I’ll be keeping track of our total meters […]
Here’s to a smarter 2018 – Exercise!
There has always been a lot of speculation that exercise positively impacts mood, but now the scientific evidence is rolling in that it also impacts intelligence. The studies are currently showing that working out not only impacts your mood, but they show that exercise builds a brain that resists physical shrinkage and enhances cognitive […]
Learning to harness the benefits of explosive power workouts…
Explosive power is an important part of developing athleticism. Power Workouts are the most transferable workouts if you are playing any kind of sport. If you are starting the New Year signing up for kickball, flag football, basketball league or any weekend warrior activity you need to add these workouts into your program. People […]
Try out this IWT for the multiple benefits it can bring you in 2018!
Interval Weight Training workouts are one of my favorite formats. These types of workouts will help you with carrying kids, groceries, furniture, firewood, or landscaping and all of them are real lift examples of strength. We need to make sure we injury-proof our body so we don’t hurt ourselves when performing these tasks. We […]
Here’s to a Healthy 2018 – If you can’t exercise, then sleep!
Sleep is important for good health. There are many scientific studies that show a positive correlation between good sleep and health problems. In fact, not only are the numbers of hours you sleep important but also when you sleep is important as studies show for those individuals who have graveyard hours. But, equally important, […]
Learning to breath for a healthy 2018!
I love workouts that involve heavy breathing. It’s amazing what controlled breathing can do for your workouts. Also, it’s a skill you can take with you once you leave the gym. Intervals are a great way to become aware of your breathing and to learn to control it. This type of workout is a […]
For a healthy 2018 – Incorporate Structural Workouts
Most athletes love to go hard either focusing on power or strength. It’s fun to go hard, but you can’t do that all the time. You only have one body, so don’t forget to mix in structural workouts. Most people don’t like shoulder work, but it definitely helps with upper and lower body strength […]
For 2018, make sure fitness is a priority
For the month of December, I will describe all the benefits of exercise. There are a lot of other benefits besides the obvious one. I also tend to get into the rationale behind the benefits, so I will share these with you. One of the strongest benefits of working out is helping improve your […]
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