My Favorite – SkiErg EMOM’s!
Recently, I was short on time but high on energy. I wanted a workout that would push me, but where my energy would control the time that I worked. I created this one and it was perfect. If you try this one, make sure that you pay attention to the transitions and make them […]
A heavy breathing workout – SkiErg and Bike
Recently, I needed to lay off of the heavy weights and wanted some heavy breathing. I didn’t have a lot of time, but I wanted to make sure I got in a great, but safe workout. This one definitely hit the spot. It had the Airdyne and SkiErg but also brought in volume with […]
Eat Wisely to Lose Weight
Most people looking to lose weight, always think it’s the diet that matters. Well, you have to know what to eat, how to workout to burn fat, and not to overdo any one of those elements. Many enthusiastic people restrict their calories too much and find that they will actually gain weight. What happens, […]
A Halloween Gift for You
If you’re like most families, you will get those big bags of Halloween candies, and be tempted to open them until you give them away on October 31st. Generally, people will have to go get replacement bags so that when Halloween arrives they have some candy to handout. I’m sure that you know the […]
The Monster Mash
Pat’s Gym will be hosting a Halloween Workout! Come dressed for the event, which will take place on October 31st, at 6:00pm. The Pat’s Strength Class that is scheduled for time, will be replaced by the Scarily Strong Pat’s Gym Class. Come dressed in your costume for the workout, and see who will win […]
The Monthly Challenge continue
October’s Monthly Challenge will scare away the weak of heart, but not for those athletes at Pat’s Gym. The Challenge involves lifting the new rogue sandbags and heavy breathing. It starts out with a bike for calories, then the sandbag complex, followed by a nice Ski for max cals. You need to try this […]
Athlete of the Month
The athlete of the month is Brian. Brian is an avid athlete at Pat’s Gym. He sets a high bar for other athletes to follow, and actively and consistently works out at the Gym doing his Online Coaching workouts, or participating in classes. His six-pack shows that he not only is intense about his […]
Pat’s Gym Community Events
The last three Pat’s Gym Community Events were a success! Our athletes came together in May, July, and September to work out, and then mingle at a barbecue/picnic. They were a lot of fun and were intended to introduce our athletes to one another. Friends, families, and kids were encouraged to come. It was […]
Online Coaching Events
If you’re an Online Coaching athlete, there is definitely nothing to be afraid of except those nasty Halloween little candy bars. Pat Gilles has planned two great fall workouts for Online Coaching athletes. Save the dates of October 14 and November 18. The workouts start on 9:00 a.m. and take place at Pat’s Gym. […]
A Super Charged Medicine Ball Workout
Recently, I have been working with heavy medicine balls. I started out with 90#, worked my way up to a 100#, then came the 125# ball. I am now very comfortable with the heavier balls and understand how to work with them. It’s taken a while, but I have learned a lot from this […]
This last week in September, I will define endurance workouts. Endurance is critical for overall fitness. I believe that to have a well-rounded level of fitness that you have to work on your endurance. It’s a good day to get outside and tune up your engine. Make sure you hold a constant pace and […]
Are all proteins created equally? Educate yourself on the types of proteins and when to eat them.
I am constantly getting the question; can I make gains being a vegetarian/vegan and how do I get enough proteins to sustain those gains. Another common question is when should I be eating my protein. First off, the best sources of proteins come from dairy products, eggs, meat, and fish. Animal protein is complete; […]
Strength Endurance workouts
This fourth week of September I will describe strength endurance workouts. Strength endurance is doing the same exercise in numerous sets with numerous reps. This type of workout creates the ability to repeatedly perform feats of strength. For building strength endurance and size, my favorite format is 10×10 (ten sets of ten reps) This is […]
Power Endurance workout
This week I’m going to focus on power endurance workouts. Power endurance workouts include power (which I defined a couple weeks ago) involves strength, speed and distance. The movements are short with high-intensity, generally from 1-4 minutes. The movements will be intermittent, repetitive and explosive. Power endurance workouts will be predominantly cardiovascular in […]
Feeling low on energy? Try vitamin B12 – many of us are deficient.
If you haven’t tried vitamin B12, you should consider it. It may not only give you that burst of energy you’ve been waiting for, but it will actually help your workouts. Even though you may be eating the right foods, you may still be vitamin B12 deficient. Workouts deplete energy, water and minerals. I’ve […]
The second energy system that I use when designing workouts for myself or my athletes is strength. Most people are familiar with this type of workout. This type of workout is characterized by using maximum force and muscle recruitment. Generally, you will do 1 rep max’es or low rep high-load efforts. The movements will […]
Pat’s Gym Community Event
Pat’s Gym is hosting another Community Event on September 23, in Central Park, just south of Pat’s Gym. The last one had over 50 members, friends, and family, attending. It’s a great way to get in a Saturday morning workout, followed by a barbecue/picnic in the park with other members of the Pat’s Gym […]
Dan Fox Athlete of the Month
I have been going to Pat’s Gym going on two years now. My job is very physically demanding going from 0-60 on a daily basis; I knew that if I didn’t start to take care of my body something detrimental was going to happen. At that point in my life, I saw a “before […]
Online Coaching Events
Pat Gilles has planned a lot of events for Online Coaching members. Every month there is one Online Coaching event, if not two. On August 28, Pat Gilles explained to Online Coaching members the energy systems that are targeted in workouts and how these athletes should approach workout differently. The event was recorded so […]
A Pat’s Gym Athlete Makes the Olympic Team
I’m excited to announce that an athlete that we have worked with has made the Olympic Team for mountain biking. Congrats to Caleb! Caleb will be competing in a qualifying race in Cairns, Australia. Caleb will represent the United States in this Mountain Bike World Championship. We know that Caleb will make us proud!
Pat’s Gym Athletes Compete in IM
I want to take this opportunity to wish the best to my Online Coaching athletes who will compete in the upcoming Ironman that will take place in Madison on September 10th. These athletes have worked hard for the past year to be well prepared and confident for this race. These athletes are ready for […]
Partnership with Madison Country Day School (MCDS)
I want to give a shout out to MCDS. Recognizing the importance that fitness has on children physically, mentally and on school performance, I have partnered with MCDS to create a fitness program that will help their students improve their fitness levels, educate students on fitness and nutrition, and excel in sports. I’m really […]
September’s Monthly Challenge
The September Monthly Challenge will show areas of weaknesses, which is one of the reasons for having a Monthly Challenge. The Monthly Challenge will also test your mental toughness as it involves carries. The September Monthly Challenge consists of the following: Do the following 40m carries in the order listed 40m OH (Over Head) […]
When I workout or I program for various athletes, I make sure that I focus on various diverse energy systems, ensuring that I am striving for functional fitness. The coaches at Pat’s Gym also focus on diverse energy systems in classes or in private sessions. Focusing on just one energy system is a sure […]
A Great Welcome Home Workout – Re-entry is made easy with this workout!
A Welcome Home Workout! Set Yourself Up for Success. The Problem that most athlete do when they come home is they just want to hit the gym hard due to the fact that they took time off from working out. That is a sure way to risk injuries and be sore for days. Don’t […]
Dreading going out to eat? Don’t like the unpredictability? Try these tips!
When people go out to eat, they generally think that they can’t control what they eat or how much they eat. This post will provide a few tips that will help you survive going out to a party or for a meal. Tip # 1: If you’re going out to a restaurant, look at […]
Beach Weddings are fun! Try to steal a few minutes away and try this great beach workout.
Recently, I was attending a beach wedding in the Hamptons. It was a great wedding, and I was able to steal a couple of moments on the beach with my wife to do this great workout. You should try it, if you can. I will even loan you my traveling sandbags.
After Arrival – A Workout to “Get the Cobwebs Out”
Travel to a destination generally involves being in a cramped space for many hours. Most likely you will be sitting for hours. Therefore, when you arrive you need to get the blood flowing and get your mind back into reality. When I design a post-travel workout, I want it to increase the circulation of […]
Eating healthy doesn’t have to be a hassle – follow these simply rules.
Part of achieving fitness goals includes eating healthy and with a purpose. I always talk about how eating healthily doesn’t mean you have to be neurotic about how and what you’re eating. It does require that you create healthy habits which include discipline. It doesn’t mean you can’t splurge once in a while, but […]
Pat’s Gym Community Events are HOT, HOT, HOT
Pat’s Gym has always been about community. It’s the team work and comradery that has always set Pat’s Gym apart from other gyms. To allow our Gym members to meet other athletes, and friends and families of our athletes, we have had various Community Events this summer. The first Pat’s Gym Community Event was […]
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