September Monthly Newsletter

At Pat’s Gym, we love fall. It’s a new beginning of a great season. So as with any new beginning, try something different. Maybe attend FYF, if you haven’t done that before. Maybe take a few private sessions to work on those Olympic lifts or other power moves. Maybe it’s to focus on nutrition and personal training with Pat Gilles with Online Training. So, make this fall special and try something different.

November Project – Pat’s Gym Style – On October 6, 2018, at 9:00 a.m. at Pat’s Gym, we will host a November Project workout. It will be exciting to partner with the November Project to expose many of their members to Pat’s Gym and also to help support the important initiative of this free fitness movement. Pat’s Gym stands behind the idea that you need a simple sense of accountability to motivate and encourage people to get out of their beds and get moving. As the November Project advocates “if you think you’re not fit enough to join the group, stop thinking and come to see what the fuss is all about.” Come to make this an event to remember and expose yourself to Pat’s Gym and the November Project. Pat Gilles will be coaching this event



A Healthy Pat Gilles Get Away – Pat Gilles is planning a healthy getaway next February 2019, where a group of Pat’s Gym athletes, will get away to a tropic destination. The goal of this tropical Get Away Destination Vacation is to have a blast with other fun Pat’s Gym athletes, stay in shape, and learn a bit more about fitness and to discuss strategies to excel in the Pat Gilles and Pat’s Gym type workouts. The dates are February 14-18th. So far about 17 athletes have indicated their interest in such an event, and half of those have placed a deposit to reserve their spot. You definitely will have a lot of free time to catch up on books or movies or you can explore the tropical destination. There is great shopping in San Juan and great hiking in the tropical Hugo forest. If you’re interested, contact Pat Gilles at for more information, and to indicate your interest in going. There will be a limited number of spots, so you need to act quickly.





Athlete of the Month – Pat’s Gym is excited to announce its athlete for September 2018. This athlete of the month is unique, but we wanted to recognize the students at Madison Country Day School (“MCDS”), who participate in the Strength Program that Pat Gilles and Pat’s Gym put on for MCDS.

MCDS has a vibrant athletic program. Pat Gilles approached their athletic director to help them excel in the sports in which they compete. Pat offered to create a strength program to help the students excel and remain injury-free.

In addition to the physical benefits of the Strength Program, scientific-based studies show that there is a positive correlation between students who are physically active and their performance in school. In addition, exposing children to fitness and nutrition at a young age helps them develop healthy habits that will follow them into adulthood. Further, physically active children are less likely to be depressed compared to those who are more sedentary. As with adults, physical activity also helps children effectively deal with stress in their lives.

The Strength Program is focused on kids in the lower school to help with coordination, balance, throwing, technique, kicking and swinging. At the upper school, the program focuses on strength, power and power endurance that are appropriate for different sports to ensure that the students are ready for their sports of interest. Additionally, the focus is on avoiding injuries and correcting imbalances that can come with doing a specific sport.

The Pat’s Gym/MCDS relationship is proving to be very popular with our families and students. Students and MCDS families have seen the benefits of this program. We also encourage the parents to work out with their kids and be role models to inspire them. When working out as a family, it draws the family together, especially as the family and its members encounter tough situations.

Pat’s Gym Monthly Challenges – Each Month at Pat’s Gym we have a Monthly Challenge which helps our athletes identify weaknesses and is a great way for our athletes to compete against one another. September’s Monthly Challenge is a fun one, and unique. This one favors no one, but all can win it! We hope that this encourages you all to try!

September Monthly Challenge – It will be a fun one and will not take too much time. Anyone can win this one.
It’s max reps of bamboo bench press.
Females use 2×25# KBs and males use 2×50# KBs attached with blue bands on the outside rungs of the bar.
You can’t rest on your chest and need to get full extension
Once the bar is racked that is your total number of reps

August Monthly Challenge – Now, the August Monthly Challenge was quite a challenge. This one took a lot of strength and strategy. Some came out too hot, and some just couldn’t finish. It was definitely a challenge that involved strength, endurance, and mental toughness.

The challenge is:
12 deadlifts
9 power cleans
6 push press
If you let go of the KB or BB a 2min penalty is taken. After the penalty continues on.
Use 60% BW with KBs or the bar and get through as many rounds as you can without letting the bar go. Go until you hit 10 total rounds
The athlete with the shortest time wins

The winners of the August Monthly Challenge were Dan Fox with a time of 21:50 for men, and Gretchen with a time of 24:20 for women. Please join me in congratulating these stellar athletes.