an intense bodyweight workout
I love workouts that involve my body weight. I weigh 165 lbs, but with an intense bodyweight workout, it gives you perspective of how much weight you’re carrying around. This workout focuses on the upper body and lower body. It’s a tough one but a lot of fun. In looking at it, on paper […]
A fun Saturday workout
On weekends when I don’t go into the gym I take advantage of my surroundings. Generally, I have Saturday as a fun workout day, and then Sunday is generally a rest day but there are exceptions. This day was a Sunday, but I wanted to tax my core and mental toughness. It was a […]
In this Knowledge Post, I’m going to focus on macronutrients and why they are so important. In this week’s post, I am going to discuss what are the macronutrients and why they are so important. In the nutrient post in 2 weeks, I will discuss why they are more important than calories and why […]
short EMOM workout
Some days I feel great, and I go into a workout with a mental attitude that I can conquer anything. Other days I face it with some hesitancy. The day I did this workout, I was a bit unsure if I could handle something really intense. When I am hesitant or nervous about a […]
Pat Gilles reflects on Online Coaching and Pat’s Gym
Fellow Athletes, As summer draws near, I have been reflecting upon Pat’s Gym. Like many of you, I am drawn to well thought out and quality products and services. When I was creating Pat’s Gym, I was guided by purpose and attention to detail. While other gyms have created spaces where you can only […]
Meet Amy Miller – our talented and driven profiled athlete for June.
About three months ago, I was introduced to Pat’s Gym by Katie Frank. We were working on a project together and she suggested I join her for a workout. I knew of Pat’s Gym, mostly through social media, and honestly thought it was a “little too hard core” for someone like me. Give me […]
A Father’s Day Special – Workout with Your Father and It’s on the House!
I am really close with my Dad. You will see him around the gym attending classes, along with my Mom and sister. Working out is my passion, and my Dad has always supported me in that regard. I’ve seen my Dad’s health improve as he has lost weight. My Dad even successfully completed the […]
Summer Class Schedule
Due to summer activities and vacations, Pat’s Gym is implementing a summer class schedule. Our class schedule is as follows: Sunday – 9:00 a.m. Monday – 6:30 a.m. and 6:00 p.m. Tuesday – 6:30 a.m., 8:30 a.m. and 6:00 p.m. Wednesday – 6:30 a.m. and 6:00 p.m. Thursday – 6:30 a.m., 8:30 a.m. and […]
Pat’s Gym Community Event – The group workout and picnic was a success on May 20th. Although, the rain didn’t cooperate, we had a great workout at the gym and a picnic with a lot of healthy food choices and great conversations. It is a way that I want to give back to our […]
June monthly challenge
The June Monthly Challenge will go by quickly, but it will be intense. It is comprised of 10-1 Cousins (M – 35#/F – 20# MBs) and 1-10 Power Clean (M-115#/F- 65#) for time. For clarity, the Challenge will look like 10 Cousins immediately followed by 1 Power Clean, then 9 Cousins immediately followed by […]
When I created this workout, I wanted something that worked the core, and pushed my limits. I wanted variety, but I wanted to push my limits. I wanted a grind, but something that would be mental too. I definitely found the right mix.
Summer is Coming – Change to be Healthier
With summer quickly approaching, it’s a great time to reflect on how you handled the winter. Generally during the winter people eat heavier food – comfort food – and will tend to drink more. Now is a great to time reflect on your winter habits and what you want to change. It’s a great […]
A Fun Vacation Workout
When I travel, I always find it as a great opportunity to workout. Most people find excuses not to workout, I find it to be fun to try out a new gym, or to do a body weight workout. I am energized by the new environment, and always find it a challenge to focus […]
power endurance workout
I was in the gym, and we had 3 other athletes who wanted to workout with me, so I came up with this power endurance workout, which turned out to be fairly intense, but a lot of fun. With power endurance, you have to make sure that you create the right rest to work […]
There are so many types of milk on the market you need to research the type that is right for you based upon your goals. Each milk has its pros and cons, so be knowledgeable and make knowing choices. In this knowledge post, I will briefly address the main attributes of each type of […]
Want an Effective Recovery Workout? Try EMOMs!
I love every minute on the minute (EMOM) workouts. I, therefore, thought why not create a recovery workout based in that format. With recovery, you want to get the blood flowing and pick an exercise that will help you structurally. Remember that what you pick should not be too heavy in weight, and should not be […]
A Mother’s Day Special – Workout with Your Mom and It’s on the House!
I am really close with my mom. You will see her around the gym attending classes, along with my Dad and sister. Working out is my passion, and they support me in that regard. I’ve seen their health improve as they have lost weight, and their fitness level has improved. It’s a great way […]
Pat’s Gym May Monthly Challenge
The Monthly Challenges that we have at Pat’s Gym don’t focus on just competition amongst our athletes. They are created to show areas of opportunity for our athletes. In addition, it’s a good motivational tool to show our athletes how much they can improve on an exercise or workout during the month. So, I […]
Pat’s Gym Community
When I was creating Pat’s Gym, the one thing I wanted to focus on was creating an environment where athletes of all types and levels would feel comfortable coming to workout. I wanted to create an environment that would encourage athletes to cheer others on as they accomplish goals and set personal records. I […]
The athletes at Pat’s Gym are inspirational, and all have a unique story. We will be profiling our athletes more because of their incredible stories. Our first athlete to be profiled is Katie. I had not heard of Pat’s Gym, until I met Pat Gilles (the owner of Pat’s Gym) through the Lululemon Ambassador […]
A Compound Movement Workout, That Will Keep You Coming Back!
I wanted a compound exercise that would work my back, core, forearms, biceps, shoulders and legs. I realized a ground to shoulder movement would do that. However, I wanted to add breathing to the mix, so I added in burpees. With the ground to shoulder movement, I didn’t want to use a sandbag. I […]
I love green tea, and drink it frequently. So, I was excited when I ran into a study from the University of Maryland Medical Center that found green tea may, in addition to cancer prevention and cholesterol control, boost metabolism and help burn fat. Also, researchers at Penn State University found that green tea […]
Want an intense, but effective workout? Try this one!
This was an extremely intense workout that left me sore for a few days after. This workout requires that you go to failure and, therefore, it is extremely intense. When doing an intense workout, you will experience failure at some point if you are going hard enough.
This is a fun partner workout! Try it!
It’s always fun when you can include your partner, a friend, or someone at the gym in your workout. It really does help sometime to mix up the workouts. It can also be extremely motivating when pushing each other and reaching a goal together. In my experience, I have found that people are always […]
I am always getting asked questions about what type of protein supplements. Let me start with the basics and build from there. There are three common forms of protein powders and they are whey, soy and casein protein. Whey is the most common form of protein powder. It’s water-soluble milk protein and it’s a […]
A Short Workout that
Many of the athletes that I work with are short on time for many reasons: kids, a busy job, a heavy travel schedule, being on call, etc. This list goes on. However, I always say that being short on time should never be an excuse not to workout. My moto is that duration […]
On vacation, and need a great workout? Try this one!
Have you ever been on vacation, and you’re outside and the last thing you want is to be inside at a gym? Well, you can try this one. When I am on vacation and somewhere warm, I enjoy doing workouts outside with great scenery and getting Vitamin D. You can do this workout on […]
Powering through another workout….don’t quit!
This was one of those workouts, that I felt that it was too intense. However, I realized that after I started the workout. And I’m stubborn, so I don’t quit regardless of how tough it may be. I was not able to make it into the gym, and I wanted a good workout so […]
I have written posts on Vitamin D3 before, but recently there was a study that reinforced the benefits of Vitamin D3. Vitamin D deficiency is one of the most common deficiencies in the world. This deficiency can really lower your fitness gains. The study I’m talking about was recently released by Scottish researchers. They […]
Try a cold/hot/cold/hot shower to up your lifting recovery regime – it works!
I get a lot of questions about how contrast showers aid recovery of used muscles. Therefore, I wanted to take time to go over the importance of this type of shower, and why we use them. Personally, I started using contrast showers a long time ago to speed my recovery so that I my […]
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