Know about Vitamin K? A new study shows some good results…
Most people don’t know much about vitamin K but educate yourself and make your decisions wisely. Vitamin K is a nutrient that is important for maintaining healthy blood vessels. It is found in leafy greens, such as lettuce, kale and spinach, and in some vegetable oils, especially soybean and canola. A recent study showed […]
Pulling redundant supersets – understand how they can help you
Sometimes I love the training concept that movement redundancy supersets provide a great tool to maximize muscle fiber recruitment for a muscle group and movement pattern. Two movements back to back like the ones below with different difficulty demands can and will make you have to dig deeper into the muscle tissues and increase time under […]
Know the facts about celery?
Many people either like celery or don’t. It’s a veggie that many people like but don’t know why, and others find the bitter taste or stringy texture not to their liking. However, it’s such a great food with really good benefits. First, celery is full of nutrients and rich in vitamins such as A, […]
How to Build Work Tolerance and Volume Smartly
Do you want more work tolerance and volume? Generally, everyone seems to want to do more and thinks more equals better. This is false; you can’t have a conversation about volume without discussing intensity. The key for building volume smartly is to do it with an eye for intensity. Too much intensity and the added volume may […]
Whole grains continue to inspire….
I’ve always said to stay away from refined food, and always go for whole grains; the fiber in those foods is really good for you. Now there are more recent studies which show that dietary fiber is good for your health. One of these studies found that a diet that is high in fiber […]
Harder (or heavier) is not always better…
I am always get asked the questions of: when do I go harder, when do I go heavier, do I add more reps, do I take away reps, do I do more sets, etc. If you want to progress you need to vary the load. More is not always the answer and usually progressions and […]
Spice it up and feel the benefits.
I’m always talking about spices and what a great way it is to make food taste good. In previous blogs, I’ve also written about the benefits of spices for those who work out. Now in another study, a more recent one, the study showed that those added six grams of certain spices had lower […]
Taking your Handstand push-ups to the next level
If you want to take your Handstand Push Ups (HSPUs) to the next level or improve on them, you need to add supplemental work. These exercises are terrific supplemental drills that will work different parts of the HSPU and the strength requirements for the movement. Over the years I have broken down the movements into […]
Smart warm ups can take your workouts to the next level.
When getting ready for a workout, it’s important to get your body ready for what’s to come. When I warm up, I like to focus on movement patterns associated with the day’s training session block. Here is an example how I start many sessions, and this specific one is focused on getting my core […]
Memory loss? Can it be those saturated fats you just had?
I’ve written a lot about fats, which ones are good, which ones are bad, and the ratio in which you should eat them. I’ve written about what fatty acids do to you physically, but recently a study came out that showed other ramifications. The study concluded that saturated fats can hinder the ability to […]
Isometrics have their place in your workouts….try this one and see why.
It is extremely important to have the ability to flex muscles isometrically to improve strength, physique, and fitness. When you flex and hold certain muscles in your body it teaches your how to use your brain to engage certain parts of musculature. Learning how to flex your rear deltoids and other muscles you will be able […]
Eating healthy does have an impact on your body, and also on your mind.
I am always talking about the benefits of food, and how it helps with performance and how it helps with recovery. There is science which backs the advice. However, with all that is taking place around us, it’s hard to remain focused on specific issues. I find that a lack of sleep causes forgetfulness. […]
Great health start with a healthy spin. Avoid thoracic spine issues…
I consistently see people struggle with their thoracic spines. From what I’ve seen and assessed in clients, the positions of modern living have a way of making those spinal sections get slanted into flexion more than is functionally normal. For that reason, I like to bring some daily maintenance and mobility work in this […]
Cruciferous/Brassica veggies have everything to do with health, and little to do with Brazil or the Crucifix.
Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) and are varied. Types of veggies in this category are cauliflower, cabbage, kale, garden cress, bok choy, broccoli, brussels sprouts, spinach and similar green leafy vegetables. Cruciferous vegetables have long been promoted as a key part of a healthy diet. Studies have shown that these types of veggies have […]
Turn your world upside down, in a good way, with handstands! You can do it!
Many people stay away from handstands because that movement can seem intimidating. But, don’t let that deter you. Make sure you have the fundamentals down, and you should be fine. Once you have strict push-ups, dips, negative HSPU’s, and single arm heavy Z-presses down you are ready for HSPU. To perfect that movement it […]
Don’t avoid carbs; it’s the quality/source that matters
Many people avoid carbs thinking they are all bad. However, as I indicated in a past blog, all carbs are not created equal. The type of carbs you choose to eat are critical. So, choose wisely. For example, healthy, whole grains (that are unrefined) are better choices than processed foods. So, stock up on […]
A nice breathing workout – try it!
Focus on what you can control and if you can get outside you will enjoy this workout challenge. This is a great way to challenge your control of your aerobic system. Rather than just “go for a run,” add some purpose to your workout with this challenge. How many sets can you complete with consistent […]
Something to help in this stressful time
On one to two days a week I make a point clear my mind and do something that helps my body feel better. I focus on blood Flow and Active and Passive Stretching. This combination helps to reduce my recovery time, destress, and lighten my mood. It doesn’t require a huge investment of time […]
Another reason to eat your fruits and vegetables!
I have written numerous blogs about the benefits of eating fruits and vegetables, usually focusing on the reasons and the sources. While another recent study has showed that eating your fruits and vegetables may be good for warding off Alzheimer’s. Flavanols is a large class of compounds that are found in most fruits and […]
Short on equipment or time? Try this – no excuses!
If you are looking for a great workout at home, a hotel gym, or if you’re limited on space, here is a great challenge for you. All you need is a set of dbs and map out 200m for a run or find a piece of cardio equipment. For loading you should grab between […]
Workout at home
Even with what’s going on, there is no excuse for missing a workout. In fact, missing a workout will only add to the stress, and you’re missing out on something that will help your immune system. You can do this outside, in your house; really, you can do it anywhere. Make a grid of […]
Diets? Regardless of the one you select make sure it’s sustainable.
Diets will come and go – South Beach, Scarsdale, Atkins, Paleo, Vegan, Intermittent fasting….and the list goes on. Many diets tap into an individual’s desire to improve their health/fitness level, but most of them are not sustainable. Diets do have their place in jump starting an individual’s nutrition, but most of them turn out […]
Frustrated with lack of back development – here are some great tips!
Not all exercises are created equal and each has its unique benefits. If you understand the differences between movements/exercises means that difference in getting a great versus good workout. This day I was working on my back. I wanted to focus on exercises that would help me get a great back workout in. […]
The March Monthly Challenge
The March Monthly Challenge – March Monthly challenge is the “March Madness” format incorporated into the Pat’s Gym March Monthly Challenge. Each week a new workout will be released, and if you are in the top percentage of the athletes you will move on to participate in the next week. Workouts will be released […]
Pat’s Gym Athlete of the Month – March 2020
Rob Wood has been working with Pat Gilles for the past 9 months, and with his consistent and hard work, has improved his health/fitness level and has achieved his goals. Rob did his research before deciding who to work with. Rob found Pat on Instagram through shared contacts. Rob wanted to improve his strength, […]
Two Spring Specials to Get You and Your Friends in Shape
Two Spring Specials to Get You and Your Friends in Shape – With summer quickly approaching, you want to make sure you get in “tip top” shape for those summer sports and activities. Regardless if it is having the physical stamina or power needed for that yard work that is waiting for you, you […]
Do you sleep enough? We focus on this because it’s critical!
At Pat’s Gym, we always are encouraging our athletes to get enough sleep. It’s critical especially for those athletes who push it hard in the gym. It’s one pillar of Pat’s Gym discipline that is incorporated into recovery. If you’re pushing it hard in the gym, you definitely need to help the muscles recover. […]
There is nothing like overhead work, but many athletes avoid it….
If you want to get better at overall fitness and prevent injuries, you need to work on your overhead stability. Overhead stability is a combination of building great scapular strength, endurance, and shoulder mobility and position. The movements in this workout tackle those areas in different ways; these movements have been some of my […]
Stress impacts us all differently and how we react. Make sure you eat enough, but don’t overeat.
In everyday life, we all feel stress or anxiety. When that occurs, our body begins to release stress hormones. These hormones activate the sympathetic nervous systems – it triggers our “fight or flight” response. One of the results of stress is that if a hormone, corticotropin-releasing factor, affects the digestive system, that impacts the […]
An IWT – it may feel like WTF when you’re doing them, but it’s a great format
IWTs are one of my favorite workout formats. I have been on a gymnastic kick lately because of the amazing results it has had on my core. So, I wanted to combine an IWT with gymnastics movements and see how my technique and overall fitness held up. This workout brings a combination of Strength, […]
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