Seminar – I am excited to be part of a seminar put on by Scott Lamps and Ida Pajunen. It’s a yoga seminar, and I’ll be talking about functional movements and strength, especially, focusing on how to avoid imbalances with yoga. With yoga, it’s a great way to remain flexible, but it focuses a […]
The May Monthly Challenge
The May Monthly Challenge – This monthly challenge is short – only 20 minutes — but will definitely test your efficiency. It is focused on strength endurance, but it is not as tough as it sounds. This is another challenge that you want to do early in the month, mid-month, and then later in […]
Do you need sugar to be healthy?
There are natural recurring sugars and refined or processed sugars. Natural sugars play an important role in our diet and provide nutrients that keep your body healthy and help prevent disease. It’s when you start to put in refined or processed sugars and overdo natural sugars that you will run into trouble. Natural sugars […]
Another Great Birthday Challenge: A full marathon – 42,195 meters
Every year I get very excited about my birthday for many reasons. One of the key reasons for this excitement is my Birthday Challenge. I love pushing myself on my Birthday Challenge because questioning quitting reminds me to appreciate how great of a life I have. I have always wanted to do a […]
Grains – Which ones are good, and which ones aren’t?
Grains are generally healthy for you unless you have some type of intolerance or allergy. It’s what we do with the grain is what compromises their nutritional value. To start out, common grains are wheat, rice, oats, corn, or barley. Grains can be turned into cornmeal, pasta, oatmeal, tortillas, and grits. Grains start out […]
Recovery Workouts – are not usually easy workouts!
Most athletes give short shrift to recovery workouts; however, they are critical. I had just come off of two really hard consecutive days of workouts, and I needed some good blood flow. This workout hit the spot. This was a group workout with five people. Consequently, there was a ton of rest. With this […]
Athlete of the Month
Athlete of the Month – Meet a busy business executive who prioritizes his health;the athlete we’re profiling this month is someone who has a demanding job, and who travels most of his time. His travel takes him on international trips, where he spends months away from his home town of Madison, WI. However, this […]
The April Monthly Challenge
april monthly challenge 2019april monthly challenge 2019a The April Monthly Challenge – This monthly challenge is short, but will definitely test your mental toughness. It is focused on strength endurance but is tougher than it sounds. It will expose a lot and test you mentally. Try it and see what you can do. This […]
Pat’s Gym specials to keep you in top shape during the summer
Pat’s Gym specials to keep you in top shape during the summer – Stay in shape with others at Pat’s Gym – buy a pack of classes for 9 months to get you through the summer and fall and get a 10% discount on your package. Alternatively, purchase a package of 30-50 private sessions […]
Short on time? Then try this upper body workout!
On this day, I was limited on time and wanted to do something that would get my heart rate up and challenge my muscular endurance. The pull-ups were easy and steady, and I really focused on full extension at the bottom and hitting my chest at the top. The squats were focused on strength endurance, […]
Protein sources are more than just about protein – choose wisely!
When we eat protein most people just think about the grams of protein or maybe just wanting to have a meal packed with protein. However, it’s important to consider all that comes along with the protein. The complete protein package is important to consider. Consider the fat, fiber, sodium and other items in the […]
Complexes – Short on time, then try one!
Complexes are a great option to get a ton of work into a short time period. They offer conditioning benefits, as well as strength benefits. Also, they are great at highlighting imbalances that go unnoticed with single movement sets. If one of the movements is the limiting factor, it is a good idea to […]
Your body is a system – workout, eat well, and be happy.
I am always talking about taking care of yourself; working out, eating well, and sleeping. A new study confirms my conclusion. In my experience as a coach, I have found that people who work out and eat well tend to be more optimistic. Now a study from almost 46,000 people has found that weight […]
A Pat’s Gym Special
A Pat’s Gym Special – Pat’s Gym is offering a special of private coaching and unlimited classes to help our athletes be inspired and achieve great results in 2019. This 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 […]
The March Monthly Challenge
The March Monthly Challenge – The March Monthly Challenge is short, but intense. It should only take a few minutes. It’s focused on power, but don’t be intimidated. It will expose a lot and test you mentally. This challenge involves a basic movement. Try it and see what you can do. This is one […]
Athlete of the Month
Athlete of the Month – Kevin is our athlete of the month. Kevin has been with Pat’s Gym for five months now. He was first introduced to it after moving to Madison, and he instantly knew he wanted to be part of it. Coach Cody brought him to the Gym where he worked out with […]
The day I did this workout, was a great day for a solid strength, power, and posterior chain health day. It’s amazing how the box height changes box squats dramatically. It’s important to always change things up (bar position, different bars, feet stance, front vs back, box height, etc) when doing squats to continue […]
Dealing with Stress is all about working out, nutrition and mental toughness – It’s part of the Pat Gilles’ pillars of fitness.
All four pillars of fitness are vital to having successful results with training. The one pillar overlooked most is stress management. It’s critical for success, because of all the hormonal impacts it has, in addition, to the other physical impacts. I wanted to talk about stress in this nutrition post because of the link […]
A bit of strength, a bit of strength endurance – this one was tough!
This workout was a great mix of energy systems; this one was a split between strength and some strength endurance. Because my main goal is focused on the SkiEerg, I started with the SkiErg sets. After the SkiErg, I did a great dynamic bench press — it was pure strength! I changed up the […]
A sustainable way to leave that extra weight behind….
Getting in great shape is difficult and staying in great shape takes discipline and a program that make the results sustainable. Many people who don’t have a sustainable program will generally regain the weight either saying it’s a lack of self-control or it’s too hard. However, a new study has shown that the type […]
The February Monthly Challenge
The February Monthly Challenge – The February Monthly Challenge is a complex movement, that involves Olympic lifting. Don’t be deterred or intimidated but inspired and feel the challenge. Many athletes feel intimidated with Olympic lifts, with a snatch being the most difficult. This challenge involves the basic movements and does not involve a snatch. […]
Athlete of the Month
Athlete of the Month – At Pat’s Gym, we profile those athletes who are passionate about improving their health, who have goals, and who achieve them. This month we are profiling one of the athletes who has set a new bar; he is driven, down to earth, and very passionate. He is a great member […]
A Healthy Pat Gilles Get Away
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 […]
A SkiErg World Cup Competition
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 […]
Learning to control your SkiErg stroke takes time, but the results will yield results!
This was a great endurance workout for me on the SkiErg. To master the pace of the SKiErg, you must learn how to increase and decrease your pace efficiently as possible. The easiest and most effective way to increase the pace is by controlling speed with the stroke rate. This format is a […]
Diet? What’s better – counting calories or macros?
I am always getting asked questions about diets and how many calories should someone be consuming. The focus is always on calories. Having the focus be on calories is stressful, and ignores the nutritional value of the calories. The premise of counting calories is that all calories are created equal; that is the […]
EMOM’s are a great go do for power endurance work
On this days, I wanted a good power endurance workout, and I thought what better way than an EMOM. I frequently use this format a lot because there is nowhere to hide – it exposes weaknesses, especially, mental weakness. Today, I used some heavier weight in the movements taking advantage of a heavy KB […]
Eggs – Good or bad? The science is evolving….
I recommend eating eggs in moderation. It used to be thought that eggs had a lot to do with raising cholesterol, and the recommendation was to stay away from them, or just to eat the egg white. Now studies have debunked that advice. Cholesterol in your body is more likely related to genetics, lack […]
A fun Strength Workout with a New Toy!
I love experimenting with new equipment today, and today’s tool was amazing. I used a pentagon bar made by Promotion. First of all, unpacking the bar was exciting. With each unwrapping of a piece of the tool, I was amazed at its quality. I love when people take pride in what they make. In […]
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. […]
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