January 2020 Newsletter

The beginning of any new year is exciting. It brings hope, aspirations, and a new beginning. What really holds most athletes back is fear of the unknown or not knowing how to create a plan to achieve recently set goals. The first rule is make sure that your goals are achievable. Second, make sure you have a smart plan to achieve your goals. If you want to talk about it, please email/phone/DM me. Don’t let 2020 start without having a plan. 

As the new year comes, it is an important time to reflect on 2019. It’s a great time to be grateful, and relish what you have achieved. It’s also an opportune time to set a course for what was left undone in the last year. 

Make Pat’s Gym part of your 2020 fitness routine. We can definitely help you with your fitness, nutrition, stress management and recovery goals. Let’s make 2020 count!  

Great things took place at Pat’s Gym in 2019:

  • New equipment — 2019 saw a lot of new things at Pat’s Gym. We changed up our equipment by adding the following:
    • Kevelar balls for all – we added light, heavy and medium balls to up our game. They were a hit.
    • We added an AirRunner which has been getting a lot of use
    • Athletic Training Performance piece of equipment that is really popular, and helping to keep our athletes heathy and happy 
    • Climbing peg board, which is getting a lot of use and helping isolate the shoulders, biceps and triceps
    • Barbells of all shapes and sizes – We got new barbells, safety squat barbells, hex bars, and others to keep our workouts fresh
    • Purmotion Bar – which has been popular with our athletes, and they like the way it activates the posterior change, and isolates the core. We’ve all been surprised about the benefits.
    • New Pull Up bars so that our athletes can cheer one another on while they do team pull ups.
  • Renovations – We renovated our space to make better use of the gym, by reducing wasted space and creating more functional space. It really opened up the gym.
  • New exercises – Pat Gilles has been crazy in creating new exercises and workouts to challenge our athletes, and to help keep them injury-free, while improving their fitness level regardless of their goals. Olympic lifts have been a focus, which is always challenging but fun.

Come in and see the space, and experience the new equipment!

Two New Year’s Health Specials – Pat’s Gym is offering two special packages for you to try out. It is a great way to take advantage the services that Pat’s Gym has to offer, to get specialized attention, and to set yourself up for success in 2020.  Our first package is 10 private coaching sessions, a month of all you can attend classes and access to our coaches who can help answer any questions you may have. Our second package is 2 months of Online Coaching with Pat Gilles, 24-hour access to Pat’s Gym, 7 days a week, all you can attend classes and access to Pat’s Gym. Package prices can be obtained by emailing The services contained in the private coaching package needs to be used by February 29, 2020, and payment must be received prior to starting the services. The services contained in the Online Coaching package need to be used by March 31, 2020.  This is a great way to start 2020 off on the right path.  

January’s Profiled Pat’s Gym Athlete – The Athletes at Pat’s Gym

At Pat’s Gym, we have worked hard to create a community of athletes that support one another. They are passionate about health, and making each day better. It all starts with an attitude of openness to improving and challenging the status quo. It involves failure; however, that failure must not disappoint, instead it needs to be used as motivation for future success. It means analyzing subpar performance and failures, to ensure that in future tests the athlete avoids issues holding them back. 

At Pat’s Gym, we have athletes who are in middle school just starting out. The kids want to improve coordination and build strength. Some want to be competitive in their sports, and others just want to build a foundation to be good at all things they do.

In addition, we have athletes with busy schedules who find a way to prioritize fitness. They have their sitters come to their homes, so that they can escape to the gym for an hour to workout. And when the sitter fails to show up, they bring their kids into the gym. At Pat’s Gym, we’ve very accommodating.  

We also have other professionals who work 8 a.m. or earlier to 5:00 p.m. or later, and they still find time to prioritize health. They come into the gym at 4:00 a.m. or a bit later, to ensure that they get their workouts in. These are the athletes who are inspirational for us all when we think that we don’t have enough time to make it to the gym – these individuals show that you have to make time for your priorities. 

We also have C-Suite executives who deal with stress through working out. They are running fortune 500 companies, and still find time – rather, they make it – to workout. It’s great that even with a stressful job, and a ton to do, they use workouts to help them remain effective at work and at home. 

We also have individuals working for various companies that require them to travel 80-90% of the time, and these individuals still find time to work out. Whether it be at Pat’s Gym before the flight, in an airport, or upon their arrival to their destination; these individuals make the time to work out their jet lag, and they set themselves up for success when they arrive to their work destination or when they return home.

Also, we have athletes who are fighting autoimmune diseases. These athletes will work around their pains and flares. They are committed to living healthily even given less than ideal circumstances. We help these individuals workout in a healthy manner. 

We also have athletes who work for Aprilaire and come into the gym 1 – 2 times a day, 5 days a week. Two of these athletes this year, placed in the top 3 of the Concept2 SkiErg Spring Competition. We are so proud of those athletes that we profiled them in the December Newsletter. The athletes who come in from Aprilaire are committed and have definitely continued to improve their fitness level over the years. 

So, when you think you’re stressed next time, or you find you have too little time to work out, remember these athletes. They are inspirational. They don’t just lie around waiting for time to appear; they make time because stress management or fitness is their passion.

These are a few of the athletes we want to honor and host at Pat’s Gym. These athletes make up the Community that sets Pat’s Gym apart from the other gyms in Madison. Next time you’re in the gym and you see an athlete, ask him/her about their story. You will be amazed. 

The January Monthly Challenge – The first Monthly Challenge of 2020 is made for everyone. We all can compete and test our cardio capacity. We recommend doing it early in the month of January, mid-month and later in the month to see how well you progress. We can give you exercises that will help you improve between your testing.  Good luck with it, and let’s see who earns the Pat’s Gym hoodie!

January Monthly Challenge 2020 


20x 20sec bike 20sec rest

Max calories wins 

Damper has to be on 10 

You have to be standing for the 20secs when you are biking

The December Monthly Challenge – This year’s Christmas Challenge was a lot of fun. We had great participation and impressive scores. The Challenge consisted of the following: 

’12 Days of Christmas’

  • 1 lap plate push 45/25# in the green room 
  • 2 Ground to Overhead 95/65 or 63#  
  • 3 Man makers 2×15/30 
  • 4 Power clean 95/65 or 63#  
  • 5 Shoulder to OH 95/65 or 63#  
  • 6 Lunges (each side) 2×15/30 
  • 7 Pull ups 
  • 8 Calories rower 
  • 9 push ups 
  • 10 box jump overs 20/24
  • 11 Burpee over bar  
  • 120 plate jumps 45#  

The workout was done just as ‘The Twelve Days of Christmas’ song is sung.

Every 6mins each athlete had to stop and do 7/10 calories on the skieerg (females do 7 calories and men do 10 calories). There was a 60min cap on time. We had a lot of fun with this one! 

Coaches at Pat’s Gym did the following:

’12 Days of Christmas’

  • 1 lap peg board 
  • 2 snatches   135/75
  • 3 Muscle ups 
  • 4 Power clean 135/95
  • 5 Shoulder to OH 135/95
  • 6 pistols alternating 15/30# KB 
  • 7 CTB 
  • 8 Rower calories 
  • 9 HSPU   
  • 10 box jump overs 20/24  
  • 11 Burpees over bar 
  • 120 Double unders  

The winners of the Pat’s Gym December Monthly Challenge are Kelly with a time of 35:15, and Patrick with a time of 44:23. Great job and what a great way to end 2019 – with a vengeance!