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Working in vs Working out

Training is more than just exhausting yourself into a pool of sweat.

Strength training requires patience and persistence. It is more than “working out”. In order to to continually progress toward our goals the real effort is in the “working in”. The “working in” is the time and effort required to think and assess where we are, where we are going and how we are going to get there. And that means more than just considering what training program you need to follow.

If we were to tell you that the secret to your results lies in working out less, would you believe us?

The secret is that there is no secret.

Training can and will be the easiest part. The real challenge comes next. Piecing the physical work with the emotional work, so that we have our whole body working together.

Our bodies and minds are giving us clues every day. Subtle clues that we can often overlook amongst the hustle bustle of our everyday lives.

We move our bodies because it feels great.
We move our bodies because it reduces our stress.
We lift weights because we feel strong.
We challenge ourselves physically because it helps us to feel unstoppable.

We have felt the great physical benefits of why we choose to train.

We all have a unique feeling that we achieve when we uncover our strength. Whether we’ve had a bad day at work, a fight with our partner or just simply cannot be bothered talking to anyone; we get it. Taking the time to get out of our heads, work out and experience our strength is so important to so many of our ladies at HQ.

It’s when we start to talk about “working in” that things can get a little confronting and scary.

You see, working out is the clearer path. The sets, the reps, the intensity, the volume. The things that are easy to execute. The things that we can tick off as completed.

“Working in” requires a lot more patience and kindness. It can be the grey areas of our lives that we don’t know how to tackle. The areas of our lives that we can’t see the correlation towards our results. We think it’s irrelevant and continue to work out, when deep down we know we need to go there but we are afraid. It can feel like a far fetched story, believing that our physical performance in training may in fact be due to the work we do outside of the gym. We get it, so many of us have been there.

We saw the signs, we chose to ignore them, we added more to our plates. We trained more. We made more food restrictions. We tried new diets. We decided that it wasn’t for us and then started all over again.

Oh boy have we been there.

Working in is where the real challenge lies and can be terrifying.

How can I begin to work in?

Quite like your trigger & activation sequence you perform before you train, the following things help our coaches and many of our ladies to prime themselves in order to delve into this grey area of growth:

1.  Rest days are no joke: schedule these days in with as much importance as your training days. Do something that your body and mind will thank you for. Enjoy a hot bath, grab a bath bomb and lap it up. Enjoy cooking with your partner, have a midweek date night. Enjoy going for a walk, choose some tunes or your favourite podcast and go.

2.  Prioritise sleep: sleep is the only time where our bodies get to truly restore. Promoting an environment for deep restorative sleep is something that must not be overlooked. Turn off technology long before bed. Dim the lights 30 minutes before sleep and most importantly set yourself a bedtime and honour it. Allow yourself to get 7-8 hours each night. A rested body and mind will be your best defence at opening into the grey zone.

3.  Check in: at least once per day, take a few minutes to honestly ask yourself how you are feeling and what is going on. Don’t ignore the headache. Don’t ignore the low energy. Don’t ignore the irritated mood you’re in. These are all signs, ask yourself why they are there.

4.  Check in and then check out: once you have checked in do you need to then check these thoughts out with someone? Do you need to ask for help? Or vent to your best friend? Or thank someone for their kind words. Once you have sat with your thoughts, send them out. Whether it’s something you need help with or something nice you want to share those close to you want to know.

5.  Choose your material: whether you are a reader, a writer, a listener or all. Choose something to get you thinking and something to get your brain hardwired to a positive frequency. A book, a podcast, an article, get choosing! Day to day we see, hear and ingest so much information that will affect our outlook on our lives. We have the choice to filter what we want our brains to thrive on. Make positive choices!

Jumping into the grey zone and making an active choice to work in can feel like a mammoth task. Start with these small tasks and then we can tackle it further from here!

For your next step, we have an incredible tool that will set the scene further for you.

Hit email (below) and let’s take the next step into the grey zone together.

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PRIVACY POLICY

Our privacy practices have their foundations in the Australian Privacy Principles, which are contained in the Australian Privacy Act 1988 (Cth) as amended. Consistent with these principles we have set out below an explanation of our Privacy Policy. The aim of this document is to assist our clients to understand the importance we place on collecting, using, storing, correcting, and disclosing personal information.

What is Personal Information?
Personal information is information or an opinion whether true or not and whether in material form or not, about an individual whose identity is apparent, or can reasonably be ascertained from the information or opinion.

Collection of Personal Information
We collect information that is provided directly from our clients. It is up to the client to advise us of any changes to customer’s personal details to ensure we keep our records accurate and up to date. Barbell Babes Brigade may directly collect personal information from our clients:
by email;
over the telephone;
via social media;
by written correspondence;
on hard copy forms;
in person;
through the Barbell Babes Brigade website;
or through any security surveillance cameras.
We may collect information from third parties, including:
your trainer;
market researchers;
or our current members (any friend referrals).

How we use Personal Information
We will use the information we collect to provide the service that has been requested from us. We may disclose information to a third party who is contractually required to comply with our privacy obligations.

Protecting and Maintaining Personal Information
We will take all reasonable steps to protect personal information we hold about our clients from unauthorised access, use and disclosure. Personal information is usually used or disclosed only after obtaining consent.
Consent can be expressed or implied. Expressed consent can be verbal or written. Implied consent can be some action that is taken or when action is not taken.

Accessing Personal Information
Personal information may be accessed by our clients upon request. Where possible the request will be dealt with immediately although we may request that they complete a request form.

Privacy Complaints
If you have any concerns about how we handle personal information or require further information please contact our office.

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TERMS AND CONDITIONS

It is important that you read and understand this document so that we are both on the same page about each aspect of your training. This ensures we maintain a smooth and professional relationship.

The Basics

Prior to Training:
Bring a towel and water bottle to all training sessions. Make sure you dress in clean, comfortable gym attire. Arrive 5-10 minutes before your session starts.

Your Package:
Your training package has been selected for your based on your skill and price point. We ensure that all trainers have a minimum level of skills, qualification and experience before employing any trainer. You can be assured that all trainers will be competent, courteous and committed to your success. If you feel that any of our trainers fall below the high standard we expect then we request that you inform us immediately- speak with Rochene Hawley.

Bring a towel and water bottle to all training sessions. Make sure you dress in clean, comfortable gym attire. Arrive 5-10 minutes before your session starts.

Changing Packages:
Regular training sessions are essential to success and reaching training goals. We do not mind if you change your training package with us after commencement of your start date. However, we provide our packages in blocks of 12 weeks and can be
altered a maximum of once during each block. This will obviously affect the amount you are charged. We are happy to do this but require at least 2 weeks notice before we can change this. Please discuss any changes with your coach.

Cancellation/Rescheduling Sessions:
To cancel or reschedule a session, a minimum of 24 hours notice is needed. Failure to do so will incur the full cost of your session. If you need to cancel within 24 hours notice for whatever reason (except major medical emergency or Act of God), the
session will be charged. No make up session will be permitted. There are not exceptions to this policy. It is every time wasting and costly for us.

We promise to give you the same courtesy and will give you 24 hours notice if we need to cancel or reschedule an appointment.
If we give you less than 24 hours notice, the session will be made up for free of charge and we will buy you a coffee as well as an apology. We respect your time is valuable.

Sessions must be rescheduled for the following week only. Failure to book in owing sessions in the following week will result in a lost session. This is your responsibility not ours. Discretion may be given.

Late arrival policy:

(a) If you arrive late, your session will run to the agreed scheduled finish time.

(b) If you arrive late for a ‘Brigade’ or ‘Semi Private’ session you may not be permitted to join.

(c) If your trainer arrives late, the full session time will run or if not convenient will be made up at a more appropriate time.

(d) Failure to arrive will incur the full cost of the training session.

Financial

Training suspension:
Barbell Babes Brigade requires at least 14 days advance notice of any prolonged training absences.

Training and Payments can be suspended for a maximum of 2 weeks per 12 week block with no fees. Suspension fees longer than 2 weeks will incur a cost of $20 per week.

To cancel or suspend your direct debit contract, your must email admin@barbellbabesbrigade.com.au with 2 weeks prior notice to allow us to organise this with Ezidebit.

Payment policy:
Payment for training package sessions must be made in full prior to commencing the first session of the training package.

We will charge you up front for the 12 week block unless a payment arrangement has been established in which a 10% processing fee is applied.

We accept payments via direct debit, credit card or cash if paying in full.

Instalment payment arrangements will be direct debited via Ezidebit weekly, fortnightly or monthly.

By providing us your credit card or bank details, you acknowledge that you have, or otherwise do, authorise us to charge you (by whatever means provided or available) any amount agreed to be paid to us by you.

Cancellation for training:
Training packages are contracted for a minimum of 12 weeks.

A cooling off period of 48 hours is provided. If you choose to cancel your training package prior to this, a full refund will be given.

If you wish to cease your training package with Barbell Babes Brigade after your cooling off period has lapsed, a fee equal to 20% of the remaining balance will be incurred.

We retain the right to terminate your training package in the event of unsatisfactory performance by you or for any other reason. In this event, no refund will be granted.

Barbell Babes Brigade retains the sole discretion to determine when a performance deemed unsatisfactory. You agree that we are not require to give you any reason for our discretion.

Expiration of training package sessions:
If you reschedule or cancel your sessions we do not mind. However your sessions will expire in 6 calender months from the date of payment.

Privacy:
You understand that Barbell Babes Brigade collects personal information (as defined by the Privacy Act 1988(Cth) and the Privacy Policy.

Any personal information collected will only be used to provide you with training services and will be kept confidential between you and our trainers.

You grant us permission to use any photographs or videos taken of you during your training or competition, including any before and after photographs, together with your first name and any testimonial you agree to write. You agree that we can use those images and details on our website and in any other publication. You agree that no compensation will be paid or owed to you at any time for the use of these images and/or videos. If you do not wish to allow us to use your photograph or video in this way, please let us know.

Competition Day Fees (Competitors only):
Barbell Babes Brigade has a $150 dollar competition fee that is to be paid 2 weeks prior to competing. This covers our trainers entrance fee and time required to Coach your throughout the day. Our Coaches will help you prepare for the meet, tell you what numbers to warm up with, submit your lifting attempts and handle you throughout the event. We will give you peace of mind on the day.

Warranties:
You warrant that you are physically fit, have disclosed all your relevant health and medical history, and are in a condition that will allow you to participate fully in all and any training activity set by us.

You understand that Barbell Babes Brigade is relying on your warranty of your physical condition before allowing you to train.

You agree to assume full responsibility for payment of all medical expenses not covered by medical insurance that you may have which may result from your participation in any activity at Barbell Babes Brigade.

You acknowledge and understand there are inherent risks in participating in strenuous exercise.

Limitation of liability:
If you sustain or claim to sustain any injury while participating in any training session with the Barbell Babes Brigade, you acknowledge that Barbell Babes Brigade or your trainer are not responsible, except where the injury was caused as a result of
any gross negligence.

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