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, […]
February’s Profiled Athletes – The Athletes at Pat’s Gym
Every February at Pat’s Gym, we celebrate friendships and relationships. It’s amazing how relationships make us better. They propel us to be better and help us to keep striving to be better. This month we are celebrating Roza Gilles who qualified for the 2020 CrossFit Games that will take place in Madison, WI in […]
The February Monthly Challenge
The February Monthly Challenge – This month is a fun challenge and will test your upper body strength. It may start a new passion, so watch out because you may be hanging a rope under a deck or on a tree to improve; this exercise is infectious. The February Monthly Challenge is: 2min […]
Two New Year’s Health Specials
Two New Year’s Health Specials – For those of you who may not be making the gains that you committed to on January 1, 2020, we have a great deal for you. You will have 24 hour access to Pat’s Gym, Pat’s Gym Classes, Pat’s Gym coaches, and have uniquely designed workouts for you. […]
Is fructose good for you?
The first blog I wrote this month is on setting a goal to stay away from sugar. This blog will address why eating refined or added sugars is worse for you than eating naturally occurring sugars. Sugar is naturally occurring in food, but at the rate that sugar or fructose is added into foods, […]
Not time for planks? Then live with the consequences…
Planks are one of the best core exercises. Everyone wants to do fancy sit ups, but there is no need to over complicate things. This is a plank series I like to incorporate into my workouts. If you can’t do all of these movements, then start off simply and incorporate the more complex as […]
Set a nutrition goal and stick with it – like less sugars?
With the start of a New Year, it’s a great time to set a goal. A goal that many can benefit from is consuming less sugars. You would be surprised at how much sugar you’re consuming, and you may not be aware of it. You may wonder why you should limit sugar, especially if […]
A Strong Spine is necessary to make gains…
It’s important to focus on structural movements, to help combat T-spine problems. Over the years, I have seen many individuals have problems with thoracic spines. The problem begins because we all sit so much at our desk or in chairs for extended periods of time. This sitting will make the segments of your spine […]
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 […]
The January Monthly Challenge
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 […]
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 […]
Two New Year’s Health Specials
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 […]
Cool Downs are not to be neglected…..⠀⠀
The ending of your workout is extremely important and need to be thought out. I love using isolation movements that have simple eccentric and concentric movements along with isometric contractions. When you end your workout with something simple your mind can really focus on the mind-muscle connection that will have a positive relationship the […]
Try these movements, and see how it goes.
I love mixing up my workouts. I like simple moves to get you more explosive. Squats and deadlifts are excellent movements for strength but not power. Olympic lifts such as snatches and cleans help with power, but if you don’t jump or move at your top speed you will not develop the full spectrum […]
Holiday Class Schedule
Holiday Class Schedule – Don’t fret about staying in shape over the holidays!! We will have a special Christmas Eve class on December 24th at 9:00 a.m., then the normal class schedule continues through for the rest of the year. We will also offer a special New Year’s Day class on January 1st at […]
Treat Yourself or Someone Special to Something Special
Treat Yourself or Someone Special to Something Special – It’s that time of the year – running around and looking for that special gift for that special someone (including something for yourself)? Then look no further. We have a lot of items that would be the perfect gift. We have a few special items […]
A Holiday Special
A Holiday Special – Pat’s Gym is offering a holiday special for our athletes. 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 for 2019. Pat’s Gym will offer you 10 private coaching sessions, a month […]
December’s Profiled Pat’s Gym Athlete – Read more about Crystal and be inspired.
My employer, Aprilaire has a corporate health program with Pat’s Gym. Employees of Aprilaire can workout at Pat’s Gym in a personalized class to help fellow employees improve our health. I have been working out at Pat’s Gym for the past 5 years. Besides playing basketball until high school, and participating in hockey […]
New equipment, new training!
Come into Pat’s Gym and see what this is all about. See how we can help you achieve your goals, in a unique and fun way…. At Pat’s Gym, we’re always experimenting, researching and designing in a way that takes advantage of the latest studies, equipment and exercises. We incorporate this into the design […]
The December Monthly Challenge
The December Monthly Challenge – Each year at Pat’s Gym, the Monthly Challenge rings in the holiday. Also, it will put you in mood for the festivities! The December Monthly Challenge is the 12 Days of Christmas. It consists of the following: ’12 Days of Christmas’ 1 lap plate push 45/25# in the green […]
More information supports the benefits of fish oil – it keeps coming.
Fish oils are great for you. I’ve written past blogs about the benefits. Most of the benefits are the same, but it always serves as a good reminder. Fish oils contain omega-3 fatty acids and Vitamins A and D. The Omega-3 fatty acids protect the heart and offer benefits for inflammation. If you can […]
Back injury? It doesn’t mean you have to forgo your workouts….
Don’t be afraid to avoid something completely if you have an injury. Just focus on some simple rules to set you up for success and still get stronger during an injury. When dealing with back pain focus on these things to still get amazing workouts. Support your mid and upper back on a stable […]
Looking for a great shoulder stability circuit look no further
Shoulder stability is critical. I like to add a workout like this after a tough upper body circuit to help prevent shoulder injuries and work on my range of motion. I start with a hold at the top of the pull up to work on stability in the hardest position. From there I lock […]
If you need another reason for working out – it helps avoid and survive cancer.
A recent study has come out that has concluded that even a little exercise may help people avoid and survive many types of cancer. The study helped to support recently issued guidelines by the American College of Sports Medicine, the American Cancer Society and 15 other international organizations. I have written and preached about […]
The November Monthly Challenge
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. With our focus on aerobic capacity, and mental toughness, I am confident that our athletes […]
October’s Profiled Pat’s Gym Athlete
We’re excited to have Gretchen be part of the Pat’s Gym community. It started more than 7 years ago that Gretchen experienced Pat’s Gym and was hooked. She loves the environment, the passion of the athletes, and the discipline that Pat Gilles brings to training of the athletes. Now as an experienced coach, she […]
Treat Yourself or Someone Special to Something Special
Treat Yourself or Someone Special to Something Special – It’s that time of the year – a little cold and a bit of snow, means you need something special to keep you warm. And we have you covered! We recently got in special Pat’s Gym baseball hats and cropped hoodies. We didn’t get a […]
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