Just because Halloween is here, you don’t have to be afraid that summer is gone. You don’t have to fear the fall and winter months, and your usual excuses to avoid working that it can bring. Pat Gilles and Pat’s Gym have so many events planned, that you will be excited to come work out and get ready for spring and fall. The following are the events that Pat and Pat’s Gym have planned for October:
A Halloween Gift for You – If you’re like most families, you will get those big bags of Halloween candies, and be tempted to open them until you give them away on October 31st. Generally, people will have to go get replacement bags so that when Halloween arrives they have some candy to handout. I’m sure that you know the story well. Well, now I have created a chart to help you work off those calories, and stay fit. You will learn exactly what is needed to burn off each specific piece of candy. It’s a great way to work off the guilty pleasure, and you don’t have to be afraid to unwrap that Whopper and enjoy!
| Treat name (fun size) | Calories | Exercise needed to burn it off | Sugar grams |
| 3 Musketeers | 63 | 15mins of atomic sit-ups | 10 |
| 100 Grand | 95 | 15mins of push ups | 11 |
| Almond Joy | 80 | 15min curls | 8 |
| Baby Ruth | 85 | 8mins pull ups | 10 |
| Butterfinger | 85 | 7min bike | 10 |
| Charleston Chew | 30 | 8mins foam rolling | 10 |
| Dots | 70 | 8mins box squats | 11 |
| Heath Bar | 77 | 15mins pull overs | 8.7 |
| Hershey’s Bar | 67 | 8mins step ups | 7.7 |
| Jelly Belly Jellybeans | 35 | 15min walk | 7 |
| Kit Kat | 70 | 8mins RDL’s | 7 |
| M&M’s (Plain) | 73 | 8mins box jumps | 11.5 |
| M&M’s (Peanut) | 90 | 15min dead lifts | 9.1 |
| M&M’s (Peanut Butter) | 95 | 15min KTE | 11.5 |
| Milk Duds | 40 | 15min house cleaning | 6.3 |
| Milky Way | 80 | 8mins thrusters | 10 |
| Milky Way Dark | 81 | 10min windmill | 11 |
| Mike & Ike | 50 | 10min jumping jacks | 9 |
| Mounds | 80 | 10min clean and press | 7 |
| Mr. Goodbar | 90 | 8min ski | 7 |
| Nerds | 50 | 8min push press | 12 |
| Nestle Crunch | 60 | 15min of making love | 7 |
| PayDay | 90 | 8min row | 8 |
| Raisinets | 67 | 8min squat jumps | 9.7 |
| Reese’s Peanut Butter Cup | 110 | 15mins back squats | 10.5 |
| Reese’s NutRageous | 95 | 8mins db complex | 7.5 |
| Skittles | 80 | 10min good mornings | 14.5 |
| Snickers | 80 | 10min mountain climbers | 8.5 |
| Snickers (Peanut butter) | 130 | 15mins weighted lunges | 12 |
| SweeTarts | 10 | 2mins leg lifts | 2.4 |
| Take 5 | 100 | 15min bent over row | 9 |
| Twix | 80 | 15min bw squats | 8.5 |
| Whoppers | 100 | 15mins goblet squats | 13 |
| York Peppermint Pattie | 60 | 8min stiff leg deadlifts | 11 |
The Monster Mash – Pat’s Gym will be hosting a Halloween Workout! Come dressed for the event, which will take place on October 31st, at 6:00 pm. The Pat’s Strength Class that is scheduled for time, will be replaced by the Scarily Strong Pat’s Gym Class. Come dressed in your costume for the workout, and see who will win the Grand Prizes for the Scariest custom and the funniest one. It should be a fun event!
Pat’s Gym Community Events – The last three Pat’s Gym Community Events were a success! Our athletes came together in May, July, and September to work out, and then mingle at a barbecue/picnic. They were a lot of fun and were intended to introduce our athletes to one another. Friends, families, and kids were encouraged to come. It was a lot of fun. We will have our next Community Event on December 16. Stay tuned for more details!!!
Online Coaching Events – If you’re an Online Coaching athlete, there is definitely nothing to be afraid of except those nasty Halloween little candy bars. Pat Gilles has planned two great fall workouts for Online Coaching athletes. Save the dates of October 14 and November 18. The workouts start on 9:00 a.m. and take place at Pat’s Gym. It’s always a great time, and you will learn something you can apply to your workouts! Plan to come and burn away those calories! Check out the Candy/Penalty matrix…..
Athlete of the Month – The athlete of the month is Brian Ross. Brian is an avid athlete at Pat’s Gym. He sets a high bar for other athletes to follow, and actively and consistently works out at the Gym doing his Online Coaching workouts, or participating in classes. His six-pack shows that he not only is intense about his workouts but also very disciplined in his nutrition. Brian loves his Online Coaching workouts because he gets to share them with his kids, which allows him to set a great example for what they should strive for in life. Brian loves Online Coaching because it makes it easy to work out while living a great life with a crazy schedule filled with kid activities, and a demanding job. Brian is an athlete whose mental toughness is to be feared! Read more about Brian ……
The Monthly Challenge continues – October’s Monthly Challenge will scare away the weak of heart, but not for those athletes at Pat’s Gym. The Challenge involves lifting the new rogue sandbags and heavy breathing. It starts out with a bike for calories, then the sandbag complex, followed by a nice Ski for max cals. You need to try this one; it’s not as scary as it looks.
October Monthly Challenge
100/75 (male/female) calories on the Bike (you select the bike of your choice)
Then the Sandbag complex
Using the following sand bags
Males use the 100# sandbag
Females use the 40-70# – if you can do all of the lifts below with good form use the 70# Sandbag
6 GTS – has to touch the ground and hit the shoulder
8 Squat – hold it where you want
10 Lunges – total reps and hold the bag on a shoulder
4x
Then – 100/75 (male/female) calorie ski
You start off with a timer for 20min counting down
Bike to 100/75cal,
Do the 4 rounds of MB complex,
What time remains is spent accumulating cals on the SkiErg – Your score is anything over 100/75calories on the SkiErg
This Challenge may sound scary and tough, but it’s only 20 minutes long! Do it at the beginning of the month, practice during the month, and try it at the end of the month.
The September Monthly Challenge was fun, and a lot of athletes participated. The September Challenge consisted of the following:
Do the following 40m carries in the order listed
40m OH (Over Head) Carry
40m Rack Hold Carry
40m Farmer Carry
40m Rack and Farmer Carry L/R
40m Rack and Farmer Carry – other side R/L
The winners of the September Monthly Challenge were Nick with a time of 6:20, and Ida with a time of 5:42. I was so excited that so many people participated! Way to go!
