Author Archives: Luke Scott

Episode 35 – Bobby Maximus: The most important person to believe in is yourself.

Meet Bobby Maximus. Otherwise known as Rob MacDonald. General Manager at Gym Jones, former UFC fighter, father, husband and pretty much the most hard-working, committed and jacked human being getting around. I love this guy so much and know there is so much each of us can learn from his incredible work ethic, passion and drive. I hope you love this episode as much as I do.

Jane Erbacher: Hello and welcome to the RevoPT high performance pod cast. My name is Jane Erbacher and I’m  your host. Revo PT is a personal training, strength and conditioning and functional fitness gym, in South Melbourne and our goals is to inspire ordinary people to do extraordinary things. Every week here on the podcast, we’re going to have a different episode for you and we cover all things health and fitness, from training to nutrition, to mindset, to recovery, to training after having a baby, to training just to feel great. This is your hub for all things health and fitness and we really hope you like the show.

Hello and welcome to this weeks episode of the Revo PT High Performance podcast. My name’s Jane Erbacher. I hope this episode finds you feeling great and fit and well, and happy and excited by your life. I am coming to you from Melbourne today so I wanted to provide a little bit of an intro to this next episode. I’m back home. I’ve had 8 weeks of overseas, in America, having the most amazing time ever. If you missed out on a couple of episodes that I had posted while I was away. Feel free to catch up. There’s some pretty amazing episodes in there.

Starting with last weeks, with Paul Roberts, a good friend of mine. Paul Roberts, who’s this incredible amazing person, and it’s an unbelievable episode, and one you don’t want to miss. Also a couple of others, “There is no such thing as luck”, “Had a holiday, right”. One that I have dedicated to my friend, Vincent Wong and it’s about paying it forward, and it’s about gratitude, and it’s about enjoying the journey and not just focusing on the destination. There’s just a couple, that there are to catch you on, on the last couple of months, but I’m back in Melbourne.

I’m really excited to be home, because I do love my life. I’ve had a pretty unbelievable adventure overseas and it’s been really, really, really great for both development of me, Jane Erbacher and also of my business, which is the “Me” project, and I got to run workshops and I connected with some amazing people. I did some really, really great meetings with people and interviews and they’re all going to be coming up over the next couple of weeks on the podcast. I’m really excited about that, but my business seems to be really, really taking off, which is great.

I’m excited to be back. For those of you who don’t know, I do work at Revo twice a week. That’s why we’ve got the Revo PT podcast. This podcast came about by accident. It came about because I was having a chat to the owner of Revo, Luke, in January, telling him how much I wanted to run my own podcast and he said, “Well, why don’t you just take over ours”. I did it as a hobby, now it’s taken off, thanks to you guys, always listening and sharing it with your friends. We’ve got a pretty incredible amount of downloads and subscribers, so if anybody else you know would be interested in this podcast, please do share with them, because I am trying to have an impact on the word, and I’m finding that this is a really great way to do it.

I would absolutely love that and yeah, also if you are interested in what I do, in the “Me” project. I do run workshops. I spoke yesterday at this amazing event for trainers and coaches, about how to be an unforgettable trainer and coach. I talked all about the importance of connection, education, empowerment and inspiration, over simply programmings. I’m a big believer in human interaction and connection, and valuing, and validating people, in a genuine way. That’s how you get the most out of them, in both fitness sphere, and also in a life’s sphere. I do that. I run workshops.

I also run a really cool rowing workshop, which is called “Row Me”. Row me, and yeah, it’s on the Ergoes, the concept to I’m a big fan of that piece of equipment and just ran a bunch of those workshops over in New York, over in Varsity House, also at Precision, and I’m going to running those workshops all across Australia in the next 6 months, and then around the world. If someone you know might might be interested in coming to one of these or hosting one of these, I would love, love, love you to me in contact with them.

Then I also do my one-on-one coaching, so I called that “Mindset and Performance Coaching” and the whole idea is, working with people to unblock whatever it is, that’s stopping them from being who they need to be. We do that by aligning people’s schedules with their priorities. There’s a whole host of really, really exciting things that I’m doing. Starting with today, I’m bringing to you, one of my favorite podcast episodes that’s ever been done.

It’s with an amazing, amazing, amazing man. His name is Rob McDonald, but you might know him better as Bobby Maximus. He’s all over social media, and all over the world, as Bobby Maximus. He is the general manager of Gym Jones and he’s also the huge face of men’s health, also Lalow, which is really, really great shoe, that he is the face of, and he is an amazing person. The reason why I’m so excited to bring this episode to you, is because he is the epitome of what this podcast is about.

He is a self-made success. He is self-made, and he is a success because he chooses every single day, to get the absolute best out of himself. He is the most hardest, hard working individuals I’ve ever come across. I want you to listen to every single word this podcast, and then I want you to go out and figure out how you can be that person in your life, in whatever way that you can. I really hope you like the episode. Please do connect with me on Instagram or Facebook, or any way that you want to, and please share this episode with whoever you think might get something from it. Thanks for your support. Bye.

rob-macdonald-gym-jonesHello and welcome to this weeks episode of the Revo PT High Performance podcast. Today I’m excited and yes, we all know that I wake up so excited, and I spend every single day super excited. I’m pretty next level right now, and it’s hard to sit still, so I might end up standing up to do this podcast. I’m sitting here in front of somebody who’ve I’ve known from afar for about 5 years now, and I’ve known in pretty close proximity for the last year.

He is one of the most incredible people that I’ve ever met, and definitely the most hardworking person that I’ve ever met, and I’m so excited to be talking to him today, because I’m so excited for everybody, who follows this podcast, to really get an insight in to this person, and I’m talking about the one and only, Rob McDonald. Hi Rob.

Rob MacDonald: Hi. How are you?

Jane Erbacher: I’m good. How are you?

Rob MacDonald: Now, you know nobody’s going to know who that is.

Jane Erbacher: I know. I was about to say who this actually is. Everyone’s like, “Who’s Rob McDonald?”. Okay, so I’m going to introduce him by his name, which I think you like better, don’t you?

Rob MacDonald: Bobby Maximus. I’m actually legally in the process of changing my name completely.

Jane Erbacher: Seriously?

Rob MacDonald: No, not seriously, but I would actually like to do that.

Jane Erbacher: I believe everything you say. I actually believe everything you say, so yes, if you can’t understand that Canadian accent, I will translate, so this will be doubly long.

Rob MacDonald: Yes.

Jane Erbacher: That’s Bobby Maximus and I don’t call you Bobby. I call you Rob.

Rob MacDonald: That’s okay.

Jane Erbacher: You don’t mind? You like both?

Rob MacDonald: No, we’re friends. It’s good.

Jane Erbacher: Oh good. It’s okay to do that? Is that why you punish me so much?

Rob MacDonald: Yes.

Jane Erbacher: Thanks. I want to introduce Rob first, before I let him give us a little bit of an introduction, because I want to introduce him from my perception of him. I think the perception is really, really important. I think that if you follow him on social media or in any capacity, you will see a pretty awesome side of him, which is the really hardworking, and very, very jacked, and strong man. The Bobby Maximus, or the Rob that I know, is actually probably the most charismatic people I’ve ever met.

It came as a surprise, that you were, last year when I met you, I was shaking. I was so scared to meet you. He’s so big and strong, and quite a looming figure. Then I met him and he’s one of the nicest people that there is, and he’s funny, and he’s charismatic, and he’s extremely engaging, and he will never forget your name or a detail about you. It’s so refreshing to meet somebody who is so big in our world and definitely growing even more, in every capacity, and he bothers to get to know everybody that comes in contact with him.

Today, I really, really want to focus they podcast on your internal drive, your work ethic, your passion. That’s something that I see that just seeps out of you, in every time that I see you, and every time that I see you online, I can just see how passionately you live, and how seriously you take your life. I’ve learned so much from you, and I’ve grown so much from being in contact with you. I really want people to hear that. I do like to kick off every podcast with a quote. Obviously I’m going to quote you, because there are many, many opportunities for me to do that, and every Sunday you post a sermon, and I really like this.

It’s from the book of Bobby Maximus and – I can’t believe how much I’m talking right now. You are just sitting there patiently. This is a really, really – this is my favorite thing you’ve ever posted. What Rob wrote on his Bobby Maximus Instagram, was the most important person to believe in is yourself. Believe in everything that you are and understand that within you there’s something greater then any obstacle you’ll ever face. Have faith in your abilities. Work hard. Never give up and there is nothing you can’t accomplish. With the right amount of confidence, anything is possible, no matter what you set out to do, your first words should always be “I believe in me”.

The reason I wanted to read that one out, and the reason is that is so – that really resonated with me, is because that is clearly how you live. I really want to know where that came from. If that was an innate belief that you were born with, or if that’s learned. That’s what I would love to hear and in addressing that question, I want you talk a little bit about what’s led you to now and who you are now. What you do for work. What it looks like for your family, and everything.

Rob MacDonald: Sure. First of all, thanks for all the nice things you were saying about me. That’s good for my image. Make sure you get this out to as many people as possible.

Jane Erbacher: Don’t worry. Australia will know.

Rob MacDonald: Seriously when you talk about the whole nature versus nurture type thing, I don’t know – I thing certain people are born with natural characteristics. Whether they manifest or not, I think it’s a different story. I grew up in a very, very small town of about 1800 people. I grew up surrounded by family, people who loved me, close family friends, and a very tight knit community where everyone helps each other and everyone’s held accountable in a way.

If you lived in a city of 20 million people, and you act like a doosh-bag, there’s probably not much social repercussion on that, because there’s so many people in the city. If you act like a doosh-bag in the city of 1800 people, you get called out. People tend to be a lot more friendly, a lot more inviting, like country folk, type of deal. At any rate, my parents instilled a lot of values in me from a young age, and in terms of the believing yourself type-stuff. I was always taught to help other people, be kind to other people, be nice to other people.

Those are innate values that I have, thanks to them, but with the believe in yourself, one of the biggest lessons that I always had from my mom and dad, was that I could do what I wanted to do, as long as I worked hard enough, and no one had the right to tell me that I couldn’t. I was really supported in everything I did. One of the most important lessons my mom taught me specifically was, I remember coming home with a 90% in school once, and she wasn’t happy with it at all. My argument was, I got 90%, what gives? She said, you didn’t work for it.

Then I came home with a 60, and I thought I was going to get murdered, because if I came home with a 90 and it wasn’t good enough, but she was fine with it, because she knew I worked for that grade. That always set the table, for as long as you work hard, nothing else really matters. Like the end result is one thing, but if you work hard, that’s what really matters. I think from stemming from lessons like that, that’s where the belief in myself comes from, because it doesn’t matter at the end of the day, how much money I earn. It doesn’t matter what successes I get, as long as I’m giving it my all, and I really enjoy it. It doesn’t what other people think or other people say.

That belief in myself, it – I’m not arrogant. I don’t think I can do anything in the word. I don’t think I can be the best rugby player in Australia tomorrow, and I don’t think – in terms of stuff, I think if I try my hardest in everything and doesn’t really matter what other people think or say, so that where that really comes from, is getting rid of all that external noise that you know, I think we’re so worried about other people’s judgments of ourselves, that we lose that faith in ourselves. At the end of the day life’s way too short to live up to somebody else’s expectations.

Jane Erbacher: Completely. It’s really interesting because that whole idea was really opened up to me when I comendaired level Gym Jones last year. It’s almost like the result is irrelevant if you go all in. That was something I learned when you made us do a 1 minute, all-out, on the bike, the Edine, and we were all so petrified that we had to hit this number, that you had set for us, but all you wanted to see, is were we willing to throw it all in, and you get to the end of it, and you do know what the result is, but that wasn’t what you walk away from, feeling like you’ve grown from. You walk away from knowing that you put in the work. That’s what feels so good. I think that it’s really interesting. I feel like you are one of those people that’s lived 19 lives and you’re still only 38.

Rob MacDonald: Yes.

Jane Erbacher: So you’ve been a cop, you’ve been a UFC fighter, you’ve been –

Rob MacDonald: A teacher.

Jane Erbacher: A teacher, there you go. Now you are full-time, Gym Jones, and so what’s your role here? What do you feel like you learned in those past lives, that is added to you now.

Rob MacDonald: My role here is I’m a General Manager and Trading Director, and I’m going to say I’m responsible for a lot of the direction of the gym. I teach seminars. I run the seminar program. I run the website. I’m the one who’s in charge of certifying people and I act as a face for gym and a face for the brand. Of course, I don’t do that alone. There are other key people around here that help, but I’m essentially, for all intent and purposes, I would call myself a CEO or Gym Jones. We don’t use titles like that, but that’s the best way to explain it to people. In terms of the other part of life, that what I’ve learned from is, I think a lot of people open up gyms for the wrong reason or they open them for the right reasons, and are not equipped for the business side of the gym, and the things that come along with it. It would be great if all I had to do in a day, was show up and work with people like you. That’ some a dream,

Jane Erbacher: We’d have a great time.

Rob MacDonald: We could work out in the morning, we could go for lunch, we hang out, we could work out again, and go home but there’s accounting, there’s business stuff, there’s internet development.

Jane Erbacher: There’s staff training.

Rob MacDonald: There’s advertisements. There’s all kinds of stuff that needs to happen. Working in, what I’ll call, some very regimented professional organization, like a police service, like working in a school, where you have people working beneath you, and people working above you, whether it’s policies and procedures, whether it’s organizational stuff, it’s really helped me on the business side of things. Like in terms of organizing what needs to be done for this thing to grow in that structure. I think a lot of people don’t have that. The best athletes aren’t neccessarily the best brains, and the best brains aren’t neccessarily the best athletes.

Jane Erbacher: Totally.

Rob MacDonald: It’s given me some insight in terms of things that we’ve had to do, to get to this point. Building a world-class seminar program, it’s not as simple as saying I’m going to teach a seminar. There’s a lot of other stuff that goes in to that, that we’ve had to plan and prepare for. That’s why I’m grateful for my past in that regard. It helps to see the bigger picture things. In Toronto police for example there were 7000 employee’s. You manage a place of 7000 people. I didn’t manage it but I saw how things were done, it helps me learn to deal with 50 people, 25 people, 30 people, 100 people.

Jane Erbacher: Definitely. My favourite question to ask people when they come on the podcast, is definitely what do you feel as your purpose in life. I want to know, obviously you haven’t prepared for this but go for it.

Rob MacDonald: You know if I was speaking from the heart, I would say, to have fun. I really have this belief that life’s way too short to be miserable. If you’re in a relationship that you’re not happy in, get out of it. If you’re in a job that you don’t like, go do what you love doing. Don’t be a slave to the world, because really you might only have 80 years here, 70 years and that’s not a long time. It goes by way too quick. You said I’m 38. In make my head, sometimes I still think I’m 21, but time goes by really quick. I think my real purpose here is to help other people. I know that sounds corny and sounds hoky but that’s what is fun for me.

I really enjoy helping others and I’ve had a lot opportunities in my life, that sometimes I don’t even know how the hell I got here, if it wasn’t for the kindness of some other people and who really helped me, and maybe gave me a chance to do something that maybe I otherwise wouldn’t of had. I look back, there’s been a lot of pivotal points in my life where somebody has helped me or being kind. I would say, what I really enjoy doing now, and that’s where it comes back to having fun, what I really enjoy is helping other people accomplish goals. That makes me feel good, like I’m paying it forward, paying it back somehow.

Jane Erbacher: Awesome. That was actually the topic last week of the podcast, so that’s really, really good. It’s really interesting witnessing that, because I’ve been through the whole program now. I’ve done levels 1, 2, 3, and I’ve also got to help out during my internship at another level 1 and I loved it and it was so great to sit back and watch you teach, in a way, I was still learning and is still had to take notes, and stuff but I could really watch the people learning as well. It’s so refreshing to see somebody who invests so much in their, I’m going to say students, but you kind of see people as your peers, like as equals.

You never treat them like you’re better than them in any way. I think it’s really interesting, because if I look at Bobby Maximus on Instagram, and stuff, I think that some people might short-change you and not realize the kind of investment you make in people around you, because you do. You present things in a very digestible way. People actually walk away knowing more stuff, and knowing that they can do anything. There’s a question that you ask in the level one seminar which I really like, and I knew that I knew the right answer this time.

It is, if you had run an iron man – if you had to do an iron man tomorrow, would you be able to do it? The reason you ask that question is because you say to people, you might not do it well, but why don’t you have confidence in yourself and the people who come to Gym Jones, are people who are fit and strong and determined already. It’s a really interesting question and it made me evaluate the attitude that I approach my life and not question whether or not I can do something but just give things my all, and I haven’t yet signed up for an iron man with 24 hours notice, but one day I might do it.

Something I really want to know is, how do you stay aligned with that purpose? How do you keep up the drive every single day to live the way that you live, which is really a high intensity way, investing in other people, putting effort in to other people and of all the people I’ve ever met, I’ve never seen somebody who is so definite in how well they treat their life. You’re very serious on rest, training, nutrition, and I’m going to use the nutrition, because we talk about food a lot, but also in how much you value your wife an your family. You live in a way, that you’re so purpose driven, you’re so intentional in everything you do. Do you find it challenging each day to live like that, I guess, is what I’m asking?

Rob MacDonald: I would say not really, because it goes back to what I talked about before, that I’m having fun.

Jane Erbacher: Yeah.

Rob MacDonald: I suppose if this was something that I didn’t love doing, it would be very difficult but when you love what you’re doing, it almost ceases to be work at a point. Don’t get me wrong, for people out there listening, there are days I just want to stay in bed. I’m a human being. There are days that – can I swear?

Jane Erbacher: Yeah.

Rob MacDonald: That I say, fuck the gym. I don’t want anything to do with it. There are days that I don’t want to answer another email, like we all get those things.

Jane Erbacher: Totally.

Rob MacDonald: But the reality is, I really love what I do. I suppose I could look at a seminar as, I’ve got to teach a seminar this weekend. I look at it as an opportunity that I get to meet 20 more friends. It’s fun for me. It’s enjoyable. Like I said, when things are enjoyable in your life, they’re just so much easier to do, because the motivation is innately there. Do you know what I mean? I don’t know what your favourite thing in the world to do is?

Jane Erbacher: Take my dog to the park.

Rob MacDonald: Take the dog to the park, so if I said, “Hey, you know, take your dog to the park today”. It’s not hard to get the motivation to do that.

Jane Erbacher: Never. Totally.

Rob MacDonald: Imagine if you were getting paid for that.

Jane Erbacher: Yeah, totally.

Rob MacDonald: That’s how I feel about helping other people. That’s how I feel about my training. That’s how I feel about my eating. I really am very lucky to be doing something I love, which makes it very easy to stay motivated. I suppose the day I’m not motivated to do that anymore is the day I should retire, look for new work, or find something I want to do that is fun. Now can everyone just do that? No, and I realize how fortunate I am to have somehow turn something that’s a hobby for me, and something that I would do anyway, in to a job, but I think there’s always something out there for everybody, that you love doing.

Jane Erbacher:I think that it’s really interesting so the basis of the “Me” project, I think you know, is aligning people’s schedules with their priorities, so the first thing I do with people is I help them get really clear on what their priorities in life are, and I think you’re the perfect example of somebody who’s actually done this. You’ve aligned your schedule with your priority and I think its’ interesting you use the term, lucky, and the reason I think that’s interesting is because I think that you have worked incredibly hard to align your life like this. I think that I don’t want any responsibilty to be taken away from that hard work.

Rob MacDonald: No, and you’re right, I do. There’s a difference between fortunate and lucky, for sure. I guess the reason I feel lucky is, there are so many people out there who maybe had an opportunity but didn’t take it. Maybe didn’t have that right person in their ear to help guide them. Maybe didn’t have that chance encounter that could have changed their life. You know, in some ways, I agree. Like I’ve worked very hard for everything I’ve had, so it’s not just luck, but at the same time, there were certain opportunities that came by way, that I think I was luck to get.

Jane Erbacher: Totally.

Rob MacDonald: I do, whatever term you want to use, I do pinch myself every morning, that I get to live this life that I live.

Jane Erbacher: And you love, and you do so well. I want to know, talking about pinching yourself every morning, what does a regular day, like a normal day look like for you?

Rob MacDonald: Oh boy. I work almost every day.

Jane Erbacher: How do you wake up?

Rob MacDonald: how do I wake up?

Jane Erbacher: Yeah.

Rob MacDonald: Jump on the bed and do a thousand push-ups. That’s not true.

Jane Erbacher: That’s Batman and Zorro.

Rob MacDonald: The first thing I’ve done, I’ve kind of built my life for the most part, I don’t have to wake up to an alarm clock. Now that requires a certain amount of sacrifice. It means I go to bed every night, but I like going to bed early.

Jane Erbacher: Yeah, it’s the best.

Rob MacDonald: I go to bed around 9 at night, and I don’t have to be at work till 9 in the morning. Are there times, once again, that I have an early morning flight or stuff that I have to get up for. Sure, but for the most part, I wake up without an alarm clock. I find that really helps because you feel energized. There’s nothing worse than getting woken up when you don’t want to wake up. It’s funny, because I have to be at work by 9, some days I’m up at 5. I get 8 hours sleep and I feel great. Some days it’s 5.30, sometimes it’s 7.30, but I let my body wake up naturally. Usually at that point, I’ll start on emails. Emails are a huge part of my job. I communicate with so many people, and it’s a great way to get to know your fans, your audience, your clients.

Jane Erbacher: You’re unbelievable at replying, like …

Rob MacDonald: Sometimes it takes me longer than I’d like because I get so many now, but I answer emails. I go to the gym at 9, work out from 9 to 11, because that’s such a big part of my life, and train with the people I want to train with here. Then I go home, eat some lunch, do more email, business development stuff. I spend a lot of the day on the phone now, talking to various instructors and people in our organization, then I usually train again, have dinner, and then I will relax for the evening. Really pretty boring.

Jane Erbacher: No, it’s not boring at all..

Rob MacDonald: It’s pretty work, train, work, train, eat, but in that, I love watching TV. I love going for a walk with my wife and our dog in the afternoon. I love going to my son’s recitals, and his rehearsals at his school. I don’t have to miss any of that. If sometimes, I want to have lunch with a friend, I have lunch with a friend. It’s the beauty of making your own schedule. The hardest part about running the business, you’re always working. The beauty of it is, is you can make your own schedules. You don’t miss those other things and I’ll do things that make the computer work more palatable. Sometimes I’ll sit on my deck and just look at the mountains while I do computer work. Most of the time I’m on the couch watching football or basketball or some show on ESPN, or some on Netflix.

Jane Erbacher: Or Usain Bolt, you love him.

Rob MacDonald: Yeah, I mean, it’s hard to consider that work.

Jane Erbacher: Yeah. I love it. I love when you speak to people who are so definite on their priorities and you hear their schedule. It’s like, it’s massively aligned. It’s like health, fitness, nutrition, family, work, passion, all in every single day, and that’s just – I love it, I love it, I love it, I love it. I want to know now, because I know that we can’t talk forever, even though I’ve got a billion questions for you, but I will come back to Utah. I want to know now, where you feel like you’re going in the next 12 months to 5 years. Where’s Rob McDonald, where’s Bobby Maximus, where are you all going?

Rob MacDonald: My goals to influence as many people as possible. Right now I use Instagram for that. I’ve actually got a book coming out on men’s health, it’s going to come out January 20th, cross your fingers. I’ve got a shoot that just came out with [inaudible 00:27:23] tactical.

Jane Erbacher: Maximus.

Rob MacDonald: Maximus. Those are things that I’ve been working hard at, and also I’ve been building the gym. The gym’s been my home for 9 years. It’s something I care deeply about and I love and it’s something I want to see grow. How big this thing gets in the next 5 years, I don’t know. I mean the bigger it gets, and here’s what becomes scary, growing comes with a certain amount of pain. There’s more work to do, and your schedule does not become your own, at some point. My goal is to just strike that balance. To keep growing this place, so we can help as many people as possible, but still not lose the quality of life, that I’ve developed.

I’m not talking quality of life in terms of money. In terms of being able to spend time with my kid, my wife, things like that. I would love it, in 5 years, it’s a very long-winded way to say this, I’d like to be one of the most influential life coaches, for the lack of a better term, on the planet. You know, if through books, through Instagram, through television, if I could positively impact a bunch of people’s lives, that’s what I want to do if I’m going to get there, I don’t quite know yet, but the foundation of that is being formed.

Jane Erbacher: Well, I feel like you’re incredibly on your way.

Rob MacDonald: Thank you.

Jane Erbacher: No, I mean it, like 100%, that you did influence my life in an irreversible way, like my whole life changed after level one, and it’s – I’m on my way to do all the exciting things that I want in the next few years, and I really appreciate it.

Rob MacDonald: That makes me really proud of you, but it’s something, for your listeners too, it’s important is, at the end of the day, what makes you happy. You know, there’s actually, there’s a story my English professor told me, about a gentleman that was the dean of Oxford University, one the best universities in the entire world, and he was miserable. He went home to his wife and told her he was miserable. She said, “What do you want to do?”. He said, “I want to deliver the mail”. She’s like, “You want to be a postman”. “Yes, I want to ride my bike, and deliver the mail, I just always wanted to do it”.

She said, “Well, do it”. He quit his job as the Dean of one of the best intellectual places in the world, and he became postman. I can’t vouch for the truthfulness of this story, or whether it’s one of those things that’s like an old wives tale, but the point is, when you’re wrapped up in money, when you’re wrapped in keeping up with other people, or when you’re wrapped up with some notion about what you should be doing, that’s when life falls apart. Like I tell people, do what you really want to do. Like I said, life’s short, and if you enjoy what you do, it makes everyday easier.

Jane Erbacher: Completely.

Rob MacDonald: I think people do things for the wrong reasons sometimes.

Jane Erbacher: Totally, social pressures rather than how they actually feel.

Rob MacDonald: A lot of times, with these pressures is what – I’m sitting here looking at you, thinking that you’re judging me, thinking that you’re thinking certain things, but the reality is that you’ve go so much going on your self.

Jane Erbacher: That’s true.

Rob MacDonald: I’m the last person on your mind, and I think we all fall in to that trap. We are so worried what other people think or say, it’s almost like get over yourself. That not talking about you, they’re not thinking about you, and they don’t care that much.

Jane Erbacher: Totally. That’s something that I love about this place, is that you come in here and it’s just good people, treating other people well. That’s what Gym Jones is. Like when I try and explain it to people, what is Gym Jones? I’m like it’s an unbelievable community, where work ethic and like treating people well, is valued above all else.

Rob MacDonald: It’s important.

Jane Erbacher: It’s very important.

Rob MacDonald: No one – you can’t buy your way in here. No one cares whether you’re an MBA superstar, whether you’re a Wall street banker or whether you’re a garbage man. Like no-body cares. Everyone’s the same, everybody works hard.

Jane Erbacher: Yeah. It’s the best. Thank you so, so, so much for everything.

Rob MacDonald: You’re welcome.

Jane Erbacher: And for today. That was awesome. Thanks for listening guys. Bye.

Can you get strong without bulking up?

Everyone’s perception of their ideal body varies. While many of us want definition, not everyone wants muscle bulk. There are many myths around that state lifting heavy weights will increase your muscle bulk but many of these are simply not true. An example could be that lifting lighter weights for more reps aims to tone, while lifting heavy builds bulk.

Lift Heavy – Why to lift heavy

A better understanding of basic weight training methodologies is first needed to understand why load bearing exercise is necessary. In very simple terms, there are three broad styles of resistance training. These are:

  • Strength
  • Hypertrophy
  • Muscular Endurance

Each of these styles has a recommended repetition scheme and intensity level associated with it. These are as follows:

  • Strength (2-5 sets of 1-6 repetitions at 85-95% of 1 rep max)
  • Hypertrophy (3-5 sets of 8-12 repetitions at 75-85% 1 rep max)
  • Muscular Endurance (2-3 sets of 12-20 repetitions at 50-75% 1 rep max)

Typically we see most gym goers using a hypertrophy program, usually associated with a bodybuilding approach, or a muscular endurance program, with a perceived “toning” effect as the ultimate goal. But why should we consider lifting heavy and using a Strength training approach?

Firstly, strength training improves bone density. This is hugely important as we age and helps increase our body’s longevity. Secondly, it does exactly what it says on the label – it gets us stronger! Why is this important? We need functional strength as we age, the ability to pick up a heavy weight from the ground and transport it to another destination – think picking up the kids or carrying shopping bags!

A huge misconception is that lifting heavy weights will make you bulky. Quite the opposite in fact – lifting heavy weights will tone and cause what’s referred to as “functional hypertrophy”. This means that the cross sectional area of your muscle will expand without holding on to excess sarcoplasm or water. “Non-functional hypertrophy” is typical of the bodybuilding approach where a trainee gets much bigger musculature without actually significantly increasing the force that can be applied by those muscles.

Work for shorter periods to fatigue – increases strength

A huge advantage to strength training is that you work for shorter periods of time prior to reaching fatigue. This means a shorter and yet, more effective workout.

Even better, it requires minimal equipment. Here is a list of recommended equipment to get you started:

How to get best results

As with any type of training, it is important to have routine and structure in order to maximise your results. It is wise to talk with a trained professional to get the best advice however, below are some links to some basic starter programs for strength training:

One final thing – ladies, the likelihood of you adding significant mass by doing any type of resistance training is incredibly minimal. Our primary growth hormone is testosterone and to foster significant changes in muscle size, one needs a significant amount of this hormone. Females simply don’t possess enough testosterone to “bulk up” in the same way as males. In fact, males produce 30 times more testosterone than females!

Dave Robertson is a Strength & Conditioning Coach with over a decade of industry experience. He enjoys blogging for Little Bloke Fitness and in the past has also owned a personal training studio in London & a CrossFit gym in Melbourne. He is completing postgraduate studies in Sports Coaching, is a former semi-professional rugby union player and has coached two national record holders in Powerlifting & one state champion in Olympic Weightlifting.

Deadball Slam

So what is Metabolic Conditioning or MetCon Training anyway?

 

Metabolic Conditioning is a form of training that aims to improve performance in a particular energy system or pathway by improving the amount of fuel source available for and the efficiency of that energy system resulting in improved energy delivery.

To explain the three energy systems utilized within the body, always remember that all three are working together to provide chemical energy that the body can use to create physical work.  Yet the body will always use one of the three predominately based on two important training variables. Being how long or how hard you work, otherwise known as the duration or intensity of the training.  While the three energy systems have different names depending on what source you read about them from, they are commonly known as the immediate, short term and long term energy systems with the first two being anaerobic (no oxygen required to fuel their usage) with the long term energy system being aerobic (oxygen required to fuel their usage).   For your information, ATP-CP energy system, Lactic Acid energy system and Aerobic energy system are common names used for the three energy systems respectively.   A tabled summary of the energy systems is provided below.

MetCon

*ATP = Adenosine Tri-Phosphate, CP = Creatine Phosphate

Why All The Rage?

The benefits of metabolic conditioning are well known throughout the fitness industry, fast becoming an extremely popular method of training for personal trainers looking to achieve positive results for their clients.  Such methods of training are quite prevalent in functional training studios like Revolution Personal Training.

The reason behind the popular usage of metabolic conditioning is that a high level of aerobic fitness can be achieved by primarily stressing the anaerobic energy system.   This results in the development or maintenance of lean muscle mass while still improving aerobic fitness and losing fat mass, an often-desired body composition requirement of most clients.  This is because scientific studies has shown that various hormones that can negatively effect muscle hypertrophy or size development are not as prevalent following metabolic conditioning in comparison to steady state or long distance continuous training.  These catabolic (to break down) hormones are definitely not wanted when looking to maintain or improve lean muscle mass.  Post such sessions, the high intensity nature of the training will leave your metabolism burning for an extended period of time, another fat loss or body composition transformation advantage!

The anaerobic stress created through metabolic conditioning is also beneficial to many team sport athletes, hence this form of training is used quite extensively within many elite team based sports as it can be programmed to be quite specific to the requirements of the sport.

How Do You Train For It?

Classes that focus on this form of training at Revolution Personal Training include our MetCon and HIIT classes.

These classes see clients perform a combination of cardiovascular and resistance training exercises, either with body weight only or with the use of training implements such as kettle bells, dumb bells, ropes and sleds.  The movements or exercises are often very ‘functional’ incorporating several major muscle groups and joints and movement patterns that are required for your everyday activities (pushing a pram, picking up the shopping bags, placing the tin of biscuits on the top shelf, and then pulling them down again straight away).  This sees a large amount of muscle mass trained within the session, high heart responses and a high rating of perceived exertion felt.

The intensity is obviously quite high so that the first two energy systems are stressed (remember these being anaerobic, hence no oxygen is required yet high energy outputs are needed).  However the repetitive rounds, reps or intervals of exercise ensure that the aerobic energy system is also stressed and the subsequent ‘fitness’ gains or aerobic capacity is developed.

Don’t let this put you off however as all classes, specifically the work to rest ratios and the individual exercises can be adapted to suit your personal fitness and mobility levels.  The classes are challenging but client goals and targets can be set within each class as you look to improve throughout Revolution carefully planned12 week training block.

References

  1. Kenney, Wilmore and Costill, Physiology of Sport and Exercise, 6th Ed
  2. http://www.poliquingroup.com/Tips/tabid/130/EntryId/2304/Do-Short-Sprint-Intervals-to-Build-Muscle-and-Improve-Conditioning.aspx
  3. http://www.mensfitness.com/training/endurance/metabolic-conditioning-the-key-to-better-performance

Want to win a ‪‎66fit‬ prize pack?

Check out RevoPT‬ trainer Larissa working on her recovery post leg session with our handy new ‪mobility‬ and ‪‎recovery‬ toys thanks to 66fit Australia.

Would you like to win a ‪66fit‬ prize pack valued at $350.00?

If so just comment below and tell us what these fantastic 66fit products would help you recover from.

Entries close on June 30 so get in quick!
Good luck and ‪get 66 fit!‬ 👌

What the hell is Weightlifting?

What the hell is Weightlifting? Isn’t it just lifting weights?

Well… No.

True Weightlifting is a sport that involves two classical lifts, The Snatch and The Clean and Jerk, where the combined weight for the two lifts is totalled to determine the winner.

The Snatch is a one part lift where the bar is lifted from the floor to above the head in one movement, with a relatively wide grip.

The Clean and Jerk is a two part lift where the bar is initially cleaned to the receiving position on the shoulders and then jerked up above the head, using a relatively close grip on the barbell (slightly wider than hip width).

Various weight categories exist within the sport of Weightlifting for both male and female athletes. These include the 56, 62, 69, 77, 85, 94, 105 and +105kg divisions for males, and the 48, 53, 58, 63, 69, 75 and +75kg divisions for females.

The sport of weightlifting (not weight lifting!!!) has a rich history and has been a part of the modern Olympic Games since 1896; being one of the first sports included in the modern Olympics.

Nearly 200 countries are affiliated with the International Weightlifting Federation (IWF) covering five contents.

Weightlifting exercises and various assistance type exercises are used frequently by athletes from a wide variety of sports due to the significant benefits that can be gained by performing such lifts; such as improved strength and power of the important hip and knee extensor muscles (gluteals and quadriceps) and also the strength and stability of the hamstrings and back muscles.

Weightlifters who lift competitively are amongst the strongest most powerful athletes in the world (Netwon, H, 2006), so it is no wonder their training methods are implemented by strength and conditioning coaches into training programs across a wide range of sports.

It is an extremely technical sport requiring hours and hours of practice under the eye of an experienced coach in order to be an accomplished lifter in the two classical lifts.

Weightlifting exercises should not be prescribed to anyone and everyone and in order to successfully perform the exercises a progressive ‘top down’ or ‘reverse chaining’ approach needs to be administered.

This involves breaking down the complete movement of the lift into individual segments that can be taught and mastered by the athlete, often starting with the final segment, the top, before combining all segments to successfully complete a lift.

Split JerkDespite the technical aspect of weightlifting, it is still an extremely safe sport to participate in and can help reduce the incidence of injury for those participating in other sporting disciplines.

Weightlifting exercises can provide you with a distinct competitive advantage over your opponent in many sporting examples, or simply give you a new challenge to take on here at Revolution Personal Training.

Team Revo can take you through the basics of the two classical lifts which will improve your all-round strength, power, mobility and coordination.

Incorporating weightlifting into your training will have you notice improvements in your performance throughout all classes. Most classes at Revolution cover the functional movement basics for weightlifting (bend and lift, single leg strength and stability and over head push strength), however specific execution of these exercises where you focus on correct movement patterns under load with explosive multi-joint, whole body muscular contractions will improve your dynamic movement ability and significantly raise your metabolism.

Our 8 week Olympic Weightlifting course starts here at RevoPT (17A Market St, South Melbourne, Vic) on Monday the 27th of July and will run on Monday and Wednesday evenings at 6:45pm for 8 weeks. 

We have two positions remaining, so reserve your place by visiting our online store and booking yourself in today here.

 

Weightlifting! Get around it! Strong is the new sexy team!

References

1. Newton, H. 2006. Explosive Lifting for Sports.

2. http://www.iwf.net

3. http://www.trainingweightlifting.com

4. http://www.leoisaac.com/leoisaac.htm

5. http://thetraininggeek.net

6. Video Credit: Hook Grip

Our eBooks are now available directly from our website!

For a while now you’ve been able to grab our two eBooks from the Amazon Store as well as the iTunes iBooks store.

As of the week they have also been available directly from our website for download as PDFs.

 

These books contain all you need to get started with a mobility and flexibility program and will assist you to get more out of your training.

We’d love to hear your thoughts on these books and any additional titles your like to see us work on into the future. 🙂

We have big plans for these educational pieces and will continually be developing this area of our website. We hope you find them valuable.