At Pat’s Gym, we’re ringing in the New Year (2018) with a lot of specials, and a lot of fun. You don’t want to miss out on these this year! Check out what’s going on, and make a commitment to yourself that 2018 will be the year that you’re taking control of your life by improving your health, and managing stress. Read on for more details…..
Pat’s Gym Clothing – To help you spread the word of Pat’s Gym, and to help you look great in 2018, Pat’s Gym is getting new clothing. We will start the first month of the year with baseball hats! They will help you hide that bedhead, but will also make you look good, and your friends will be impressed with your status of an “elite athlete.” The hats will go for $30 per hat and will be limited in quantity. So, you don’t want to miss out. Email Pat at firstname.lastname@example.org to have him save you one, or to purchase one. A coach can also help you purchase one. In the next month, shirts will be available for men and women, so stay tuned for more details….
Get Cut Program Class – If you want to successfully achieve your fitness goals for 2018, try the Get Cut Program. It’s very effective, and the results will show. It’s a great way to lose that fat, to lean up, and set yourself up to be the envy of your friends. The results don’t lie! The Get Cut Program is $300, and $325 for the Get Cut Program and Class. The class starts January 3rd and takes place at Pat’s Gym at 7:30 – 8:30 a.m., Monday through Saturday. If you take the class, you will have 24/7 access to Pat’s Gym to do your workouts just in case you can’t make a workout, or want to do your weekend workouts at Pat’s Gym. Contact Pat with questions at email@example.com.
Team Pat’s Gym – Concept2 Virtual Team Challenge – Athletes around the world are coming together and forming teams to compete in Concept2’s Virtual Team Challenge. It starts January 1st and runs through January 31st, 2018. The great thing about this Challenge is that you can form virtual teams with members all over the world. I’ll be keeping track of our total meters on the SkiErg, BikeErg, and Rower. Email Pat at firstname.lastname@example.org to join the Pat’s Gym Team. For more information about this Concept2 Challenge here is more info: here
Pat’s Gym Athletes of the Month – This month we are profiling two athletes of the month – Nick and Wade of Aprilaire. Pat’s Gym has a special relationship with Aprilaire, and these athletes participate in that corporate program. Each day, Pat’s Gym hosts Aprilaire employees for a special workout. Nick and Wade come to Pat’s Gym to workout five days a week. They both have been coming consistently to Pat’s Gym to workout, and love it. They have developed a great friendship, love working out together, and challenging each other. Wade and Nick are lucky they work for Aprilaire who supports their working out at Pat’s Gym by subsidizing the service, and by giving them time to change for working out and showering upon their return to work. Read on to find out more about them:
Why they started:
Nick: Nick started because he was out of shape and would get winded going up and down the stairs in his house. He had back pain and knee pain and wasn’t able to do the things he wanted with his kids.
Wade: Wade found that after he had kids, he had less and less time to stay in shape. He lifted in college consistently, and after graduating transitioned to mountain biking, sprint triathlons and running, eventually completing his first (and last) marathon. Wade found that he was getting more and more out of shape. As he was reaching 40, he could tell he was at a crossroads of getting it together or going to a point where it would be really hard to come back from. About the same time, the corporate wellness program was kicking off its partnership with Pat’s Gym. Wade was reluctant to try it at first because he had not worked out in a class environment in the past, and he didn’t think it was his thing. He was encouraged by a coworker to give it a try, and he is glad he did.
What were their goals when they started and are they changing?
Nick: His goal originally was to lose a few pounds and get moving again. He started with the intent that he would work out a couple of times a week. He was pretty much weak all over and was sore after every class. He realized after a few months that he needed to work out more often. Through the core strengthening and mobility exercises, he has gotten rid of his back pain. He has also lost between 25 and 30 lbs and is now able to do things he couldn’t do in his 20s. Nick tries to motivate his coworkers and tries to get more people to come to the gym. Nick’s goal next year is to beat Wade and Erick on the November ski challenge.
Wade: Wade had a goal to reach a general level of fitness and to lose weight. Wade had become overweight and lacked strength and cardio conditioning. After starting at Pat’s Gym, Wade initially gained 10 lbs as he regained strength, and then lost 30 lbs as his metabolism began to speed up and he improved his diet. He was very pleased with these results. Nick’s goals continue to change over time in small ways. After having gained a good level of fitness, and the ability to participate in most athletic activities, he is focused on smaller things such as improving his strength, balance and gaining more mobility to do exercises such as pistol squats. In addition, Wade wants to be able to press more weights than Nick can.
What do Nick and Wade think of Pat’s Gym, and why do they keep coming back?
Nick: Nick keeps coming back to Pat’s Gym because it’s such great camaraderie, and he hates missing out on a good workout. Having Aprilaire create an incentive to attend made attending a no-brainer. The classes at Pat’s Gym aren’t the silly boot camp style workouts with yelling to motivate individuals…..everyone is very genuine. The coaches are great and very talented. The community is great, the people are supportive and there isn’t useless equipment cluttering the space.
Wade: Wade loves working out at Pat’s Gym. He goes five days a week and has been going for 3 years now. There has never been a repeated workout in those three years. The workouts are always interesting, and there is a support that comes from the group. People expect you to be there and give 100%. There is also a great competitive (but healthy) environment. He loves working out with his coworkers and appreciates what they bring: Kelly on the run, Nick for sheer strength, Erick for calorie output, or Gretchen for burpees, planking, and ability never to give up – the list is endless. The programs are consistent, but each coach comes from different backgrounds and brings their own spin with them. After three years, he is always happy because the coaches are always throwing new exercises at them. Pat Gilles has created a great community of athletes and trainers. The gym continues to change and evolve in simple ways that keep it fresh and engaging while not moving away from the basic principles that got him hooked in the first place. When Wade lifted weights, he was strong but had NO cardio conditioning. When he was running he had cardio conditioning, but no strength. Wade is now in his 40s and has better athleticism than he did when he was in his 20s. He feels better, has more energy, and hardly ever gets sick. Wade firmly believe if he stays on this path his quality of life will be much better as he gets 10, 20, or 30 years older. Both: They both appreciate the Pat’s Gym and Aprilaire partnership. They are fortunate to work for a company that cares about their health and quality of life.
The Monthly Challenge –
The January Monthly Challenge will be a great way to start off the year and to see exactly what type of shape you’rein. The Challenge will be in the format of an Every Minute on the Minute (“EMOM”). It will test your overall fitness. The January Monthly Challenge is:
2x Bodyweight in meters on the BikeErg with the remaining time doing KB Goblet Squats at 50% of your body weight.
The time is done when you reach 100 squats
So, if you weight 165#’s, then you have 1 min to achieve 330m and the remaining time you will do the goblet squats
Every beginning of every minute, you will go back to the bike and do 330m, and then with the remaining time you will do the goblet squats (KB Goblet squats @ 50% bodyweight and you can use 2 KB’s to make up the weight in the rack position)
This is a good workout to see aerobically, and functional-fitness wise, what type of shape you’re in. This is a great workout to do at the beginning of January, and then at the end of January to see how much you’ve improved.
Last month’s challenge was the 12 Days of Christmas. It was a festive, but fun workout. It consisted of the following:
1 GTS 100/70# SB
2 DL with 100/70# SB 3 Man Makers 2×30/2×15 dbs 4 Burpee Box Jumps 20” 5 Pull Ups 6 Weighted Walking lunges 30/20# (each side) 7 calories ski 8 KBS 70/40# 9 TTH or KTE 10 Push Ups 11 Weighted deck squats 30/20# 12 Wall Walks
The workout is done just as ‘The Twelve Days of Christmas’ song is sung. Every 3mins you stopped and did 6/10 calories on the bike (females do 6 calories and men do 10 calories). There was a 60min cap on time. The time it took to complete the challenge was the score. The winners of December’s Monthly challenge were: Brian Ross with a time of 34:31min for men, and Gretchen with a time of 29:02min for women. Congrats!