Looking for a great shoulder stability circuit look no further
Shoulder stability is critical. I like to add a workout like this after a tough upper body circuit to help prevent shoulder injuries and work on my range of motion. I start with a hold at the top of the pull up to work on stability in the hardest position. From there I lock […]
If you need another reason for working out – it helps avoid and survive cancer.
A recent study has come out that has concluded that even a little exercise may help people avoid and survive many types of cancer. The study helped to support recently issued guidelines by the American College of Sports Medicine, the American Cancer Society and 15 other international organizations. I have written and preached about […]
The November Monthly Challenge
The November Monthly Challenge – Each year, Pat’s Gym participates in the Concept2 World Competition SkiErg for the 1000m race for the best time. In the past, Pat’s Gym has had our athletes place as winners of this competition. With our focus on aerobic capacity, and mental toughness, I am confident that our athletes […]
October’s Profiled Pat’s Gym Athlete
We’re excited to have Gretchen be part of the Pat’s Gym community. It started more than 7 years ago that Gretchen experienced Pat’s Gym and was hooked. She loves the environment, the passion of the athletes, and the discipline that Pat Gilles brings to training of the athletes. Now as an experienced coach, she […]
Treat Yourself or Someone Special to Something Special
Treat Yourself or Someone Special to Something Special – It’s that time of the year – a little cold and a bit of snow, means you need something special to keep you warm. And we have you covered! We recently got in special Pat’s Gym baseball hats and cropped hoodies. We didn’t get a […]
A Holiday Special
A Holiday Special – Pat’s Gym is offering a holiday special for our athletes. It is a great way to take advantage the services that Pat’s Gym has to offer, to get specialized attention, and to set yourself up for success for 2019. Pat’s Gym will offer you 10 private coaching sessions, a month […]
ATP is here!
New equipment – the ATP is here! After the long wait – 12 weeks for it to be made for us by Westside Barbell, it’s arrived. Come in and try it! We ordered the ATP machine to help us keep our athletes healthy and injury-free. It’s a great piece of equipment, it’s unique and […]
Skip that meal, but take supplements? It’s not all the same…..
There have been many articles written about supplements and issues surrounding them. Some find that supplements are good and have a positive impact, and other studies find that the lack of standards make them ineffective and, in some cases, dangerous. I always say that getting the right vitamins and minerals does lower the risk […]
Strength and power endurance work
On this day, I wanted some good strength and power endurance work focusing on gymnastics. All of these movements focus on gymnastic technique, and once you master them it is fun to use these movements when you are under metabolic stress. All of these movements have progressions to learn them, so they can all […]
Do fats and depression have anything in common?
A new study has come out that suggests that there is a direct link between eating a high fat diet and depression. The study showed how certain fats can enter the brain and disrupt specific pathways in the hypothalamus, and potentially cause depression. Studies have long shown that there is a positive relationship between […]
Each muscle has a focus – don’t ignore the small ones…
Most athletes spend a lot of time focus on the major muscles, but avoid muscles that are critical to major movements but that don’t naturally pop out. For example, many athletes have poor ankle and feet mobility. This weakness can cause imbalances, and lead to poor body mechanics in your movements such as squats, […]
October Monthly Challenge
October Monthly Challenge — This month’s challenge is a fun one, and everyone can do it! It’s one of those challenges that you can dramatically improve on throughout the month; therefore, try it at the beginning of the month and throughout. You will be surprised at how you can improve throughout the month. If […]
October’s Profiled Pat’s Gym Athlete – Read more about Jerrod and be inspired.
Jerrod has always been an athlete. When he was younger, he played sports. Specifically, he played tennis and basketball. However, as he got older, he became more sedentary. Jerrod always wanted to get back into working out and participating in sports. For the past 16 months Jerrod has worked out at Pat’s Gym. Jerrod […]
New equipment and more to come
New equipment and more to come! We’re having fun with the new equipment at Pat’s Gym. The Kevlar balls, Purmotion equipment, Rogue heavy KB’s, rings and new straps, specialty bars, the Peg Board, and the new Concept2 Rowers and BikeErgs. Also, the new AirRunner has upped the intensity and make running in the winter […]
Do you get enough fiber? It’s important to know about it, and how much to eat.
Most individuals do not get enough fiber. In fact, when people start looking into how much fiber to get and which type, they shut down. There is a lot to know about it, but you don’t have to over complicate it. Just make sure you get a variety of veggies, legumes/grains, and nuts. Fiber […]
A Strength Endurance workout, that focuses both on strength and breathing – try it!
For this workout, I wanted that would challenge my strength, while also focused on heavy breathing. The main part of the workout today was the strength endurance on the loaded step ups. Loading positions make a difference in how you adapt and experience a movement stimulus, so I wanted to tap into many different […]
Are you getting enough food? Believe it or not, if you’re not, expect to gain weight.
It’s important to listen to your body and react. However, sometimes you may be so busy and distracted you fail to heed its signals. You can gain weight by not getting the calories when you need them. In addition, you can gain weight when you’re not getting enough food. Your body is an amazing […]
An EMOM that never disappoints – try it!
I love my EMOMs because they tend to be a grind, but when designed right, will test the memory and those voices in your head that you can’t finish. When those voices enter, the fun begins. Today’s EMOM didn’t disappoint. The goal of this EMOM was to pre-fatigue the body with a gymnastic skill […]
There is more fun in the Gym! Come see what it’s all about
There is more fun in the Gym! Come see what it’s all about – At Pat’s Gym, we’re still adding in more new equipment. We’ve added Kevlar balls, Purmotion equipment, a Rogue heavy KB’s, rings and new straps, specialty bars, and the Peg Board. We also got in more rowers and new BikeErg. We […]
September Monthly Challenge
September Monthly Challenge — This month’s challenge is a fun one, but incredibly challenging. It’s a lot of volume, and involves some Olympic lifts. There is a challenge for coaches and another for our elite athletes. Pick which one is right for you and get after it! This is one that you will want […]
Athlete of the Month
Meet this week’s athlete of the Month – We’re proud to introduce to you Sarah – an athlete who has goals and is passionate about achieving her goals. Sarah came into Pat’s Gym looking to gain strength after having had two injuries due to hypermobility. Also, Sarah was looking to learn and change her […]
We celebrate the successes of our athletes
We celebrate the successes of our athletes – This month Jim Gallegos, the SVP/General Counsel/Corporate Secretary of Alliant Energy was recognized for giving back to various communities in Wisconsin. Jim was recognized by the Professional Hispanic of Greater Milwaukee for his work in helping aspiring young professionals in Wisconsin through mentoring and development as […]
Next time you grab the sugar think – is food today too sweet? One study says yes.
At the risk of sounding set in my ways, I ask this question: Do you think food today is sweeter than it used to be. There is a new study that shows that today’s foods are way too sweet. So, judge accordingly as you crave sugar. In a recent study, food reviews that were […]
A few movements to ensure back and knee health – try it
On this day, I wanted to do movements that would help me have a healthier back and knees. Also, I wanted something to help ward off imbalances. Single leg movements are extremely beneficial and can take your squat game to the next level, and that’s what I wanted too. The exercises I did, were […]
Phosphorus – do you know what it is and what it does?
Phosphorus is a mineral that is important in order for your body to perform essential functions. This mineral is present in many foods and is added in when some foods are processed. Most people will get enough phosphorus through their diet, but some with health diseases may not get enough. People with kidney disease […]
Core circuits at the end of the workouts
I love to throw core circuits in the end of my workouts. I am a big fan of isometric exercises for your core and think they are under utilized. When you have to contract your core and hold a position it compromises your breathing, and that can induce panic. These exercises make you focus […]
Coffee and fat – it’s evolving but drink that cup of coffee just in case.
A study, and the science is in its infancy, has just uncovered that possibly coffee may help turn bad fat into good fat. Fat is divided into two types of fat – good/brown fat and bad/white-yellow fat. Good fat helps the body turn nutrients into energy and helps to generate heat. Bad fat results […]
The August Monthly Challenge
This month’s challenge is a fun one, especially, for those individuals who are adventurous and like to try something new. August’s Monthly Challenge is a tough one. It’s a way to show off your functional strength, and your mental toughness. It’s taking advantage of a new toy we’ve gotten at Pat’s Gym. Come try […]
Recovery days don’t’ need to be complete rest days
Whenever I’m designing a workout for my athletes, I always give them a rest day. However, most recovery days don’t’ need to be complete rest days. If you want to do something, focus on active recovery. Pick a cardio movement that promotes blood flow and that won’t tax you (SkiErg for me). In this […]
There is more fun in the Gym! Come see what it’s all about
Recently at Pat’s Gym, we have added more equipment and have done some remodeling. We’ve added Kevelar balls, Purmotion equipment, a Rogue s Board, and we’re adding more. By constantly introducing new equipment, we keep it interesting and fun, but also to continue challenging the muscles in unique, but safe ways. So far, the […]
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