Monday, November 18, 2013


On Monday night, we reached week eight which means we’ve completed two thirds of the 12 week program. At this point, most everyone who’s going to drop out has done so, unless something serious comes up in the last four weeks.

By now, most of the participants have found their rhythm and are running on auto-pilot. While there might be a mistake now and then, they’ve pretty much figured out their eating. They’ve also been working out long enough that hopefully, it’s become a habit.

In addition to the usual Monday night weigh-in, it was also time for another set of measurements to compare with the measurements taken at the beginning and at the four week mark. By now, the differences in inches will really start adding up.

It’s also a good time to get a couple more pictures to compare with their earlier shots (if they dared to do it). The new pictures will serve as good motivation for you.

A full frontal shot and side profile shot dressed in nothing but boxers (guys), or tight shorts and a sports bra (gals) will really raise your level of “got to do this.” You’ll also be able to actually see the pounds come off from month to month.

This week we did Kickboxing for the workout. After pairing up the participants, we talked about the basic elements of Kickboxing like how to make a proper fist, how to cover your head, bobbing and weaving, scooting in and out, jab, cross, knee-knee, cover, cover, and even a back leg front kick.

At first we broke everything down to the simplest possible elements. Once they started getting it, we started putting things together in combinations, switching back and forth. After practice in the air, they started hitting a pair of targets held by their partners.

After even more practice, the partners also used the targets to counter strike with, which helped the others to remember to keep their hands up. It also helped them learn how to react off an opponent.

Once they had the skills, we added scooting in and out, which helps you change the distance to your opponent as needed. It also adds a lot of intensity to the workout. By the end of the class, they were all doing the entire sequence: jab-cross, cover-cover (or duck, duck), knee-knee, and front kick.

The most important things are to take your time building your skill and comfort level, and to always protect your partner (don’t get too excited). People don’t always react right, and it’s easy to hit someone by mistake.

This week’s Biggest Loser was Pam Johns, who lost 2.2% of her body weight and 3.4 lbs. Sondra Martin was second, losing 1.8% and 4.4 lbs. Lesley Mills and Ryan Carroll tied for third place, both losing 1.1% and 2.2 lbs.

For more information, you can reach me at the gym, email at, or through Facebook at www.facebook/tomdolanfitness!

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