Turmeric is a great food, but cook it wisely! Tomatoes are similar.
A recent study on turmeric yielded some fantastic results. Turmeric is a great food because of its antioxidant properties. However, it will degrade quickly if not cooked wisely; it is highly susceptible in terms of heat degradation. You will find turmeric in curry which is usually boiled, roasted or fried. Therefore, when you cook […]
If you are short on time and want a really intense workout…
If you are short on time and want a really intense workout that gets the job done, then this workout is for you. This workout is great for traveling and when a gym is packed. You don’t need a lot of room, and you can do it in a corner. For this workout, […]
Every Day Foods – choose wisely!
There are a few common foods that provide great health benefits. You should investigate and choose wisely. Here are a few common foods that you should introduce into your diet. Flax seed helps to balance cholesterol levels and lowers blood pressure, but there are other benefits. Flaxseed starts breaking down once it reaches your […]
On this day, I wanted to really push it on the BikeErg
On this day, I wanted to really push it on the BikeErg and thought this workout would do the trick. My goal was to keep my rounds sub 6 minutes. When doing a workout like this, you could easily go slow and finish the meters in 10 minutes, but that is not the point. […]
Pat’s Gym is excited to introduce our new coach Damion Figueroa. Damion is an experienced athlete whose passion is fitness. At the age of 4, Damion started wrestling and continued participating in athletics through high school. He participated in football, baseball, and wrestling while attending high school in La Crosse, WI. When playing football, […]
The July Monthly Challenge
The July Monthly Challenge – This challenge is a tough one, but incredibly rewarding. It’s great fun, and really amazing to be competing with athletes from all around the world. The challenge is the BikeErg World Springs. It’s a virtual indoor cycling challenge modeled after the successful SkiErg World Springs. The BikeErg World Springs […]
Meet this week’s athlete of the Month
Meet this week’s athlete of the Month – Jason Jason had worked with trainers at various gyms, and tried CrossFit, but he was looking for something that worked with his schedule. He also wanted to be challenged and wanted something that would help him gain muscle and strength. In addition, Jason was training and […]
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 will be doing a bit of renovating, which will mean more toys, more space and a whole lot more fun. At Pat’s Gym, we believe in minimal distractions but using the space we have effectively. We […]
Is that healthy – it’s all in the way it’s prepared.
When I hear individuals talk about food, they all focus on the basics and ignore many important elements. It’s critical to look at food with a variety of filters. First, it’s important to look at food sources. Definitely go for wild with fish. It’s hard to monitor the conditions of fresh farmed fish. With […]
A grind in the gym always requires a calm mind and fortitude.
On this day, I wanted a hard grind from start to finish and this workout was perfect. The goal was to get as many sled pushes as possible with the remaining time, after a 1000m bike and db complex all in 6 minutes. It was nonstop from the very start until the very end. […]
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 […]
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