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, […]
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. […]
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 […]
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 […]
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