January is always a great month. It’s the month for new beginnings. It’s a time to reflect upon the past year, and what you want to achieve in the upcoming year. It’s a time to commit to something and to set a course of action to achieve it. If done correctly, the journey to achieving your goals is very empowering and motivating. So, remember, it’s not too late to set a goal and be determined to achieve it. Be optimistic, inspired and motivated! You can be what you want, so keep the faith and stay focused.
A Holiday Special – Pat’s Gym is offering a New Year’s special for our athletes. It 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 up for success for 2019. Also, it’s a great time! Pat’s Gym will offer you 5 small group coaching sessions (groups of 4 or less), a month, which also includes all you can attend classes for the group members, and access to our coaches during coach’s hours from 6:30 a.m. to 10:30 a.m. In addition, our coaches will be available to help you with questions that you may have about working out, nutrition, stress management, recovery, and mental toughness. Package prices can be obtained by emailing firstname.lastname@example.org. The services contained in the packages need to be used by February 28, 2019, and payment must be received prior to starting the services. It’s great to give to yourself for the holidays and to jump-start your routine as 2019 begins.
An Exciting Start to 2019 – It’s never too early to begin your journey of success in 2019. The Get Cut Program is proven to be successful. Pat’s Gym will be offering a Get Cut class/program which is one of our most popular offerings because of its results. It’s a very effective way to motivate yourself, see incredible results, in only 35 days. The class starts on January 7, 2019, and is from 6:30 a.m. to 7:30 p.m. The program includes workouts, a nutrition schedule, and is a great way be inspired by other athletes. Come attend it and see the results within 1 week!
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. You definitely will have a lot of free time to catch up on books or movies or you can explore around 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 email@example.com for more information, and to indicate your interest in going. There will be a limited number of spots, so you need to act quickly.
A SkiErg World Cup Competition – The SkiErg expert Australian Jane Erbacher has created a world competition for the Concept2 SkiErg. Although this competition is worldwide, only 15 Gyms will be sponsoring the competition, although athletes don’t have to belong to these gyms to participate. You must sign up by January 14, 2019. It costs $110 to participate, 5% of all proceeds go to the Boys and Girls Club in Madison, WI. The event will take place on February 9 – 10, 2019, from 9:00 a.m. to 4:00 p.m.
Athletes who are going to participate in this SkiErg World Cup Competition will have many workouts leading up to the event on the SkiErg to get you into shape. Then, the following is the schedule of events:
Saturday, February 9, 2019 Events: 9:00 a.m. – 11:00 a.m. – Partner 5K 11:00 a.m. – 12:00 p.m. – Individual 500m 12:00 p.m. – 3 p.m. – Quad Workout 1 “Erg Lung” 20 minutes, 1 skierg, max calories. One person is always doing burpees. Score total calls and burpees. 3:00 p.m. – 4:00 p.m. – Partner “Hulk Smash” 12 Minutes, max meters with a partner
Sunday, February 10, 2019 Events:
9:00 a.m. – 11:00 a.m. – Quad Workout 2 – “Quad City” Accrue 500cals as fast as possible with a team of 4 11:00 a.m. – 12:00 p.m. – 1000m Individual 12:00 p.m. – 2:00 p.m. – Partner Workout “Rude Interruption” 12 minutes EMOM stop skiing and complete 10 total burpees with a partner 2:00 – Finish – Quad Workout 3 “Half Marathon Relay”
You can sign up for every event and it will be a great opportunity to do it with a partner of the same sex and/or a group of two females and two males. You can always mix and match teams if you want to participle in more events. It’s always fun to train for a specific goal especially this time of year so sign up today!
More details will be forthcoming. You definitely don’t want to miss out on the fun, and a great way to get into great shape! Stay tuned for more exciting news….. For now, review the information here: http://projectskiworldcup.com/find-a-gym/
Athlete of the Month – At Pat’s Gym, we are blessed to have passionate athletes belong to our gym. We have athletes of all types, experiences, ages, and abilities. The goal of our athletes varies, but the one thing they all have in common is the desire to be better tomorrow than they are today.
We have athletes who are very competitive training for triathlons or marathons. It’s inspiring to see their dedication and skill. These athletes need to be highly driven, focused and know how to train. Their intensity is inspirational.
We have athletes who are come in for a corporate class. Their energy and drive as individuals, and as a group, is incredible. It’s been great to see how these individuals have changed, improved over the past 5 years. These athletes range from Concept2 World Records holders, pregnant mothers, and others who want to be in great shape.
There are executives with publicly-traded companies who come into the gym to blow off steam and deal with the stress that their jobs have. There are others who travel 80+ percent of the time and need the flexibility of what Online Personalized Coaching provides.
We have others who want to be in great shape, so they can do what they love doing – rock climbing, running, rowing, hockey, and other sports. Some of these athletes are “weekend warriors” participating in a recreational sport, professional hockey players, and homeowners doing physical upkeep on their homes and yards.
Pat’s Gym athletes are very eclectic; however, the one aspect they all have in common is a desire to be in better shape tomorrow than they are today. Come into Pat’s Gym and see what the buzz is all about. We motivate one another and cheer each other on. It’s a great place to be. Hang with other motivated athletes and see what happens.
The January Monthly Challenge – The January Monthly Challenge will help you start the New Year with a bang! It’s not too tough, but it will definitely have our athletes competing. Also, we recommend that you do it at the first of the year, the middle of the year, and the end of the year. See how you’re improving. It’s a great challenge to see it!
The January 2019 Challenge is:
10 burpees + 8/10 cal ski
The score is total calories and total burpees
Go until you can’t complete the amount in the minute
Try the January Monthly Challenge out early in the month, and towards the end. You will see how you improve.
The December Monthly Challenge – The December 2019 Challenge was a blast; it always helps to put our athletes in a great holiday spirit! The December Monthly Challenge was the 12 Days of Christmas. It consists of the following:
1 DL 95/165
2 Ground to overhead with plate 25/45#
3 Manmakers 2×30/2×20 Dbs
4 KTE or TTH
5 Burpee pull ups
6 Weighted Walking lunges 30/20# (each side)
7 KBS 55/35#
8 Calories bikeerg
9 Burpee box jump over 20”
10 Push ups
11 Weighted deck squats 30/20#
12 Plate push laps in the green room 25# female 45# male
The workout was done just as ‘The Twelve Days of Christmas’ song is sung.
Every 3mins, the athletes had to stop and do 7/10 calories on the bike (females did 7 calories and men do 10 calories). There was a 60min cap on time. Many of our athletes did this one, with great enthusiasm and great results.
The winners of the Pat’s Gym December Monthly Challenge are Gretchen with a time of 36:00, and Shae with a time of 39:23. Great job!