Nutrition – make it a journey, but don’t let it stress you.
It’s important to be knowledgeable about nutrition, but don’t let it stress you or take over your life. However, it’s important to understand the basics because it could lead to not having enough of the critical nutrients, or you could have an imbalance. So, start slow, and enjoy the journey, and don’t go too […]
SkiErg – we can always work on our technique.
Today, I wanted some volume on the SkiErg while focusing on some stroke play, rates, and heart rate. Besides the volume, I wanted to play around with the drag factor and rate. For the 2000m, sections I kept the DF around 140. For the 3000m sections, I kept the DF around 175. By bumping […]
Athlete of the Month
Athlete of the Month – Meet Marie McCord from Colorado. She has been working with Pat’s Gym for the past 5 months through Online Coaching. She is loving every minute of it. Marie heard about Pat’s Gym from her brother Jim who has been a member of Pat’s Gym for the past 4 years […]
Make Any Event Special
Make Any Event Special – Recently, Pat Gilles and Roza Gilles attended a wedding in Tuscany. Pat was the best man. As part of the events, leading up to the wedding there was a group workout with friends and family of the groom and bride. It was a great place to work out, and […]
The June Monthly Challenge
The June Monthly Challenge – This challenge will test your breathing and power endurance. Try it early in the month, mid-month and later in the month. You will definitely see your improvements. This is one where the winner will be unpredictable. Try it and see how you place! The June Monthly Challenge is: Reps […]
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, Pat Gilles is always keeping things fresh. Not only does it come by constantly mixing up the exercises, but it also comes with the tools we use. At Pat’s Gym we have unique tools for unique workouts. […]
A new toy – the Purmotion hexagon bar: A blast!
I really have enjoyed using the Purmotion hexagon bar. I love doing complexes with the bar because it is easy to find a weakness and it builds fast. When you start at 10 and do plenty of volume, it really helps dial in technique and turns into quite the strength endurance workout. In this workout, […]
Here are few nutrition fictions and facts – do you believe the fiction or the facts?
It’s surprising what people will believe with regard to nutrition; however, it’s understandable with everyone trying to create a different theory, or story trying to justify how nutrition may make someone feel. However, many of these stories ignore the science. Do you believe in any of these fictions? #1 Fiction – Only eat when […]
Travel doesn’t need to mean no workout days.
When you travel, you don’t always have many options for working out. Usually decent gyms will have a pull up bar, and random weight. Sometimes, they will have a Concept2 Rower. I was lucky today because They had both a pull up bar and a Concept2 Rower. On this day, I didn’t have […]
Nutrition – don’t over think…..and don’t judge.
I am always saying that knowledge is your friend especially when it comes to nutrition and working out. However, I realize that knowledge can be intimidating because what we know is always changing with the latest studies. Also, always trying to find the right sources of food can be tiring. But there are some […]
Short on time, then up the intensity….
Many days I am short on time. I have learned that you need to dial up the intensity. On this time, I was short on time so I needed an intense workout that would set me up for success for the rest of the day. For this workout, I incorporated my favorite equipment and […]
Athlete of the Month
Athlete of the Month – Meet a busy individual who prioritizes his health;the athlete we’re profiling this month is someone who is an enthusiastic athlete who makes sure he attends Pat’s Gym classes and has seen the results Aaron was exposed to Pat’s Gym, by Pat’s sister. Jenny brought Aaron to a class, but […]
Seminar – I am excited to be part of a seminar put on by Scott Lamps and Ida Pajunen. It’s a yoga seminar, and I’ll be talking about functional movements and strength, especially, focusing on how to avoid imbalances with yoga. With yoga, it’s a great way to remain flexible, but it focuses a […]
The May Monthly Challenge
The May Monthly Challenge – This monthly challenge is short – only 20 minutes — but will definitely test your efficiency. It is focused on strength endurance, but it is not as tough as it sounds. This is another challenge that you want to do early in the month, mid-month, and then later in […]
Do you need sugar to be healthy?
There are natural recurring sugars and refined or processed sugars. Natural sugars play an important role in our diet and provide nutrients that keep your body healthy and help prevent disease. It’s when you start to put in refined or processed sugars and overdo natural sugars that you will run into trouble. Natural sugars […]
Another Great Birthday Challenge: A full marathon – 42,195 meters
Every year I get very excited about my birthday for many reasons. One of the key reasons for this excitement is my Birthday Challenge. I love pushing myself on my Birthday Challenge because questioning quitting reminds me to appreciate how great of a life I have. I have always wanted to do a […]
Grains – Which ones are good, and which ones aren’t?
Grains are generally healthy for you unless you have some type of intolerance or allergy. It’s what we do with the grain is what compromises their nutritional value. To start out, common grains are wheat, rice, oats, corn, or barley. Grains can be turned into cornmeal, pasta, oatmeal, tortillas, and grits. Grains start out […]
Recovery Workouts – are not usually easy workouts!
Most athletes give short shrift to recovery workouts; however, they are critical. I had just come off of two really hard consecutive days of workouts, and I needed some good blood flow. This workout hit the spot. This was a group workout with five people. Consequently, there was a ton of rest. With this […]
Athlete of the Month
Athlete of the Month – Meet a busy business executive who prioritizes his health;the athlete we’re profiling this month is someone who has a demanding job, and who travels most of his time. His travel takes him on international trips, where he spends months away from his home town of Madison, WI. However, this […]
The April Monthly Challenge
april monthly challenge 2019april monthly challenge 2019a The April Monthly Challenge – This monthly challenge is short, but will definitely test your mental toughness. It is focused on strength endurance but is tougher than it sounds. It will expose a lot and test you mentally. Try it and see what you can do. This […]
Pat’s Gym specials to keep you in top shape during the summer
Pat’s Gym specials to keep you in top shape during the summer – Stay in shape with others at Pat’s Gym – buy a pack of classes for 9 months to get you through the summer and fall and get a 10% discount on your package. Alternatively, purchase a package of 30-50 private sessions […]
Short on time? Then try this upper body workout!
On this day, I was limited on time and wanted to do something that would get my heart rate up and challenge my muscular endurance. The pull-ups were easy and steady, and I really focused on full extension at the bottom and hitting my chest at the top. The squats were focused on strength endurance, […]
Protein sources are more than just about protein – choose wisely!
When we eat protein most people just think about the grams of protein or maybe just wanting to have a meal packed with protein. However, it’s important to consider all that comes along with the protein. The complete protein package is important to consider. Consider the fat, fiber, sodium and other items in the […]
Complexes – Short on time, then try one!
Complexes are a great option to get a ton of work into a short time period. They offer conditioning benefits, as well as strength benefits. Also, they are great at highlighting imbalances that go unnoticed with single movement sets. If one of the movements is the limiting factor, it is a good idea to […]
Your body is a system – workout, eat well, and be happy.
I am always talking about taking care of yourself; working out, eating well, and sleeping. A new study confirms my conclusion. In my experience as a coach, I have found that people who work out and eat well tend to be more optimistic. Now a study from almost 46,000 people has found that weight […]
A Pat’s Gym Special
A Pat’s Gym Special – Pat’s Gym is offering a special of private coaching and unlimited classes to help our athletes be inspired and achieve great results in 2019. This is a great way to take advantage of the services that Pat’s Gym has to offer, to get specialized attention, and to set yourself […]
The March Monthly Challenge
The March Monthly Challenge – The March Monthly Challenge is short, but intense. It should only take a few minutes. It’s focused on power, but don’t be intimidated. It will expose a lot and test you mentally. This challenge involves a basic movement. Try it and see what you can do. This is one […]
Athlete of the Month
Athlete of the Month – Kevin is our athlete of the month. Kevin has been with Pat’s Gym for five months now. He was first introduced to it after moving to Madison, and he instantly knew he wanted to be part of it. Coach Cody brought him to the Gym where he worked out with […]
The day I did this workout, was a great day for a solid strength, power, and posterior chain health day. It’s amazing how the box height changes box squats dramatically. It’s important to always change things up (bar position, different bars, feet stance, front vs back, box height, etc) when doing squats to continue […]
Dealing with Stress is all about working out, nutrition and mental toughness – It’s part of the Pat Gilles’ pillars of fitness.
All four pillars of fitness are vital to having successful results with training. The one pillar overlooked most is stress management. It’s critical for success, because of all the hormonal impacts it has, in addition, to the other physical impacts. I wanted to talk about stress in this nutrition post because of the link […]
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