November Newsletter

Now that we are headed into winter, it’s important to stay in shape and not fall into the hibernation path. The cold weather can tend to make us sluggish, while the shorter days lower our energy. It’s important not let up on your workouts and focus on a clean diet. Also, with Halloween behind us, and Thanksgiving and Christmas before us, it’s easy to let a clean diet go, and fall into a refined carb and sugar diet. All of these factors can make for a slippery slope to holiday depression. So, the recommendation is instead of sliding downward, stick with your fitness routine and healthy diet. A healthy diet is easy to maintain, but more difficult to regain. A good way to stay motivated is working with a coach. Schedule a series of privates to get you through November and December or commit to all you can train classes at Pat’s Gym. It’s an easy way to survive the winter.

An exciting fall – At Pat’s Gym, we had a busy fall and we’re headed into an exciting winter. Keep reading our newsletters, posts, and blogs. There is a lot going on, and you don’t want to miss anything.
Welcome back Cody! Coach Cody is now back at Pat’s Gym full time. Cody successfully competed in the Ironman World Championship in Kona in October. First, it’s an honor to make it to Ironman – Kona, but also to survive it is quite a feat. Congrats to Cody, and welcome back to Pat’s Gym. If you see him at the gym, ask him about this experience. It’s one to be remembered.
November Project – Pat’s Gym Style. We had a great event at Pat’s Gym, on October 6, 2018. November Project athletes joined Pat’s Gym athletes in a workout that was a lot of fun, and our teams passionately competed. The weather cooperated for us so that we were able to compete outside. We are planning a future November Project workout in the spring of 2019, so stay tuned!


Black Friday Community Workout – Don’t fret about staying in shape over the holidays with what Pat Gilles and Pat’s Gym has to offer you. At 9:00 a.m., on November 23 – Black Friday –Pat Gilles will be leading a group of passionate athletes through a great post-Thanksgiving workout. This Pat’s Gym Community Event will be great to “shake out the cobwebs” and get you ready for the Thanksgiving weekend. The past Pat’s Gym Community Event workouts have been well attended, and this one has historically been well attended. Pat always has a unique way of motivating you during the workout, so that you don’t realize how tough the workout is. Your body will thank you for it later. Also, it’s a great way to set you up for success for a healthy December, and an even healthier 2019.


A Holiday Special – Pat’s Gym is offering a holiday 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. Pat’s Gym will offer you 5 private coaching sessions, a month of all you can attend classes, 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 The services contained in the packages need to be used by December 31, 2018, and payment must be received prior to starting the services. It’s great to gift to yourself for the holidays and to jump-start your routine as 2019 begins.


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 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 – This month we want to profile as the athlete of the month, one of our new coaches. Coach Luke has been with the gym for the past 6 months, and has drawn a following that is well deserved. You definitely should attend one of Coach Luke’s classes, and try a private with him.

Coach Luke has always been interested in sports. Throughout his younger years, Luke was always active in various sports including golf, tennis, soccer, volleyball, and cross country. However, in high school, Luke started to experiment with weight training, and his focus on that sport continued into college where he started to experiment with CrossFit.This introduction to intense workouts showed him the benefits of strength training.
Luke specializes in Olympic lifts, but he is very knowledgeable about all other types of training too. So regardless of your goals, Coach Luke can tailor your training to achieve your goals. Coach Luke also keeps classes interesting with the diversity of exercises.
Luke loves to coach because he likes to help people live healthy lifestyles. Luke selected Pat’s Gym as the place to train because of the uniqueness of the gym and the Pat’s Gym philosophy. Luke is continuing to advance his teaching techniques by working on advanced movements, such as cleans, snatches, muscle ups, handstand walks, and many more. He is continuing to focus on functional training so he can compete in a wide variety of sports and events.

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. November’s Monthly Challenge will test your mental toughness. October’s Monthly Challenge was more physical than mental and exposed weaknesses and imbalances.

The November Monthly Challenge – Each year, Pat’s Gym participates in the Concept2 World Competition SkiErg for the 1000m race for the best time. In the past, Pat’s Gym has had our athletes place as winners of this competition. This year, with our focus on aerobic capacity, and mental toughness, I am confident that our athletes will place well in this competition again. By “placing,” I mean our athletes have held the Concept2 Ski Sprints World title. That’s quite an accomplishment and we’re so proud of them. I highly recommend that you give the SkiErg Competition a try. You will be amazed at what you can accomplish when the pressure is on, and you put your mind to it.

October Monthly Challenge – This challenge was tough, but a lot of fun. It wasn’t as easy as it looked, but we had a lot of athletes competing to be the winner. The challenge consisted of various exercises that taxed numerous parts of the body and exposed a lot of weaknesses and imbalances. The workout consists of the following:

Max reps in 10mins of a plate complex
Squat to press
Ground to Overhead
Overhead Squats
Front Squat
Burpee onto plate
Start at 1 of each, then 2, then 3, etc.
Plates – Females use 25# plate, Males use 45# plate

The winners of the September Monthly Challenge were Patrick H for men with a score of 211 and Gretchen for women with a score of 228. Please join me in congratulating these stellar athletes.