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Josh Bunch & “Practice”

Brash Young Entrepreneurs Rethink “Fitness”

New fitness solutions for old fitness problems: In the year 2008, fitness facilities across the nation are rethinking their mission statement and reexamining their business model. The old ways seem decidedly passé nowadays. Fitness clients are seeking real results for their time, money and effort and the fancy, nightclub-like Mega-fitness facilities of the 80s and 90s are fast becoming antiquated relics, symbols of a garish, unproductive past. These giant facilities offered lots of opportunity for country club-like social interaction - but there was little in the way of quality one-on-one fitness instruction. Mega-fitness facilities sprang up nationwide in the 1980s and became wildly popular with the public and extremely lucrative for the owners. The Mega-facility business model caught fire and stayed on fire for decades. In recent years a new wave of young, dynamic, brash, enterprising fitness entrepreneurs have arrived on the scene: sharp, opinionated and self assured, these impossibly young men and women take an entirely different approach towards commercial fitness. Twenty-something fitness facility owners typically operate barebones operations that offer esoteric modes and methods applied with hardcore training intensity. These young fitness guerrillas insist all clients receive one-on-one personal instruction every single step of the transformational way. The new breed of fitness professional survives and thrives for one simple reason: they consistently obtain spectacular results for their clients. No frill fitness facilities require that members train under the hawkeyed supervision of an expert personal trainer schooled in the philosophy of the facility. This new breed is passionate about what they do and all have complex fitness philosophies. The new breed is all about results. They realize that a successfully renovated client is the absolute best form of advertising; a transformed client is a veritable walking, talking billboard for the facility and its philosophy.

Clients, members, are supervised in nearly every workout. At these smaller, more personalized, result-oriented fitness facilities, management considers it a point of honor that clients reap results, dramatic results… across-the-board results. The small facility gym owners feel their reputation is at stake and stay actively involved in tweaking progress for each and every member. Everyone trains with a personal trainer and everyone is expected to follow the principles and philosophies that the club embodies - this exclusionary approach is similar to martial arts schools dedicated to a particular fighting discipline in this regard. The personalized facility will have an exercise and nutrition credo that members are expected to adhere to. The small facility/personalized approach are extremely successful as Mega-facility members flee exorbitant dues; the personalized small gym approach is being touted in knowledgeable circles as the healthy future for the fitness industry. Owning and operating a gigantic Mega-fitness facility is an exercise in pure economic terror in this day and age: the cost for upkeep is mind-blowing. The indoor tennis courts, the indoor pool, the outdoor pool, the racquetball courts, the various aerobic rooms, the locker rooms, the saunas, the grounds, the outdoor tennis courts, the massive parking lot - plus someone must pay the light, heat, gas and tax bills - plus don’t forget payroll and the breathtaking insurance bills. It all mounts up fast; don’t forget the lounge, the snack bar and the gigantic staff. Just to break even each month requires a dollar amount that looks like a ransom demand.

Nowadays the Mega-facility must charge huge monthly fees and members are bailing out in droves. While Mega-facility clients might love the vibe and feel of an extensive, elaborate and extravagant fitness club, after a few years they inevitably notice that they really haven’t made any noticeable physical progress. The smart ones come to this realization and have a further realization that in fact, all these years they have belonged to a low-grade country club - not a result producing gym.  The sad fact is Mega-facility clients rarely obtain measurable results for their fitness efforts. At some point Mega-facility clients invariably drop their membership, usually citing the ever-increasing monthly fees. Some of the dropouts quit fitness altogether. The adventurous and serious will search out new and different fitness alternatives. A lot of folks are cancelling memberships at the local Mall-like Mega-facility and seeking out niche personal training studios. Josh Bunch owns and operates one such guerrilla facility, cryptically named Practice. Josh Bunch has constructed a hardcore, offbeat, no-frills thinking man’s gym. His attitude was and is, “At Practice we are all about results. Nothing else matters. No snack bar or a lounge overlooking the indoor tennis courts at Practice. If you were to come to Practice you would see a lot of determined people training intensely; you would hear lots of screaming and grunting; you would observe lots of lean and muscular athletes performing odd exercises and exerting incredible effort.” Where a Mega-facility will use exercise machines to near exclusion, there are no exercise machines at Practice. Josh’s gym is in Troy, Ohio and Josh is in many ways the perfect representative of the brash new breed of fitness entrepreneur. Josh is David successfully competing against fitness Goliaths. His approach is reflective of a certain direction that a large segment of the fitness industry seems headed towards: less flash, more substance.

We’ve come a long way since the “Fitness Revolution.” In the early 1980s the Fitness Revolution swept across America and upscale Mega-facilities became a national phenomenon. The real start of the revolution occurred when women began participating in fitness on a widespread basis. Up until the late 1970s it was felt that real fitness, hard and sweaty fitness, the kind of fitness that gets results, was unladylike. It was deemed improper for a dignified woman to be caught pumping iron amidst a wolf pack of sweating, cussing, lewd, rude and crude men in some funky, seedy, smelly gym. That all changed, seemingly overnight. Suddenly fitness became hip and acceptable for women and within five years clientele had doubled. Mega-fitness facilities accommodated a burning urge on the part of the public to get fit. Group aerobics, à la Jane Fonda or Richard Simmons, hit in the 80s and women went wild! Aerobic classes became the biggest fitness financial bonanza of all time. Fitness club owners turned group aerobics into a gigantic money machine as hundreds of thousands of women nationwide made a beeline to the nearest Mega-facility to take part in frenzied, crowded aerobic classes. Women rushed to fitness clubs, as if magnetized, paying big bucks to dance in synchronization with forty other women to the pop songs of the day.  Club owners could cram 20 to 60 paying clients into a single class and were drawing participants from a completely new demographic. It was the heady, glory days of the Mega-facility. Nowadays this once innovative approach seems tired and dated. Nowadays the whole game is about results.

In the interceding thirty years the Fitness Revolution has morphed from innovative and exciting into tired and predictable. The old business template, conceived and created three decades ago, now seems hopelessly outdated, stodgy and stale. The old way of doing business was to find enough money to bankroll a multi-million dollar fitness facility then accept any and all business. You basically allowed clients to ‘rent’ your equipment and do their own thing; unless they forked over extra bucks for a staff personal trainer. In 2008 this approach is as outdated as yesterday’s newspaper and men like Josh Bunch are rethinking the entire fitness facility paradigm. His eclectic training approach is an intriguing amalgamation of esoteric elements. At Practice they teach clients to integrate intense exercise with disciplined nutrition. That nutritional approach, according to Josh, “is straight Parrillo.” Josh is 26 years young and has definite and well thought out ideas on all things fitness-related. Josh is the philosophic guiding light for his 3,500 square foot “Practice” facility. Practice is what goes on within the facility and to Josh’s way of thinking ‘Practice’ is the perfect name: after all, practice is the heart and soul of fitness, practice is the core essence of fitness. Josh seeks to improve each and every Practice client in every conceivable benchmark. He wants clients to possess functional athleticism; he combines a hodgepodge of odd and unusual exercises in odd and unusual combinations to achieve the ultimate goal. Clients that do as instructed become dramatically stronger and leaner. Clients that do as instructed radically improve their endurance, mobility and agility. Clients that do as instructed lose body fat through Josh’s “Straight Parrillo” approach towards nutrition. Josh is quite articulate and writes passionately and extensively in his numerous musings on his Gopractice.biz website.

Why Practice? Whether you want to lose weight, become healthier, improve performance or just get in better shape to play sports with your kids - Practice can get you there.  We are professionals who believe that everyone should benefit from the services of a fitness trainer. The magic is in the movements.

Josh has a resistance/cardio training philosophy that melds vastly different disciplines and exercises. He has definite ideas on the structure and frequency of the weekly training template.

We want to have great form and exercise technique; we want to push the workout pace, we want to go as fast as possible without compromising our efficacy or without breaking any of the rules. Intensity is the variable most commonly associated with optimal fitness. Since Practice teaches functional movements performed at high intensity, melding technique with intensity becomes paramount. Sure you could get modest results by going half speed through the motions - but that is not what we are here for: we want top-of-the-class results.  Practice sessions are meant to be short, intense, and above all else… result producing!

Josh Bunch’s Esoteric Training Split

Monday: On Monday I train upper back and shoulders. I perform cleans, push presses, jerks, pull-ups, weighted pull-ups, Olympic ring pull-ups and perhaps some muscle-ups on the rings and bars.

Tuesday: This is a leg day: overhead squats, back squats, front squats, lunges, sled drags and unsupported pistols, which are one-leg squats.

Wednesday: Chest and Triceps today: incline bench press, flat bench press with either dumbbells or barbell; maybe some ring dips and ring pushups.

Thursday: Every Thursday I practice the Olympic lifts; I do cleans, jerks and snatches.

Friday: Off - no training for me.

Saturday: Lower back day and Biceps day:  I start with various Deadlift types and end with straight-bar standing barbell curls.

Sunday:  On Sunday I will perform a variety of different movements. This is sort of a “free day” for me and I catch up on anything I feel like. Does any lift need more practice? Is there a particular movement I am dying to try some more? This is the day for free play.

Resistance Training Strategy:  In every single workout (except for chest and triceps) I perform my sets racing against a clock. My workouts are separated by rounds, not sets. The weight prescription is typically static and does not pyramid upward in poundage. The weight stays the same on all the work sets. Workouts are typically “task priority” which means the work and the poundage are set and now it is up to you to try and complete the work in the least amount of time possible. Time is a top priority at Practice. The time might be set for 20 to 30 minutes; once you begin you never stop - ever! You get in as many rounds as possible in the time allotted.

Cardiovascular Training

Strategy: I perform a 20 minute cardio workout on the stair-stepper or rower every morning before my first resistance training workout. I use the 20 minute cardio session to warm up my muscles. I want to bring up my core body temperature prior to hitting the super intense weight training.  Workouts are super fast, very intense and with little or no rest between exercises. At Practice we believe strongly in combining cardiovascular training with resistance training. Engage in a series of continual hard and heavy efforts and the cardio impact is profound. Pushing the pace is a huge part of my cardiovascular conditioning.  I never use exercise machines, only free weights.  I perform (primarily) compound multi-joint exercise and rarely perform an isolation exercise. I do a lot of Olympic lift movements. I interject a gymnastic element into my training with the inclusion of ring work.

Dietary Snapshot

One Day Eating with Josh Bunch

7am: My first meal of the day is eaten immediately post-workout and consists of four ounces of extra lean ground turkey, plus four egg whites/with one yolk and a half cup of oats.

10am: I eat 8 ounces of grilled tilapia, ½ cup of oats, 200 grams green beans and 100 grams of broccoli. I will repeat this exact meal three more times over the course of the day.

12pm: I eat an identical meal to the one I consumed at 10am.

2:30pm: Mid-afternoon I will eat a Parrillo Peanut Butter Protein Bar^TM. I look forward to this incredible taste treat every single day.

5pm: At five I eat a repeat of my 10am tilapia/oats/green bean/broccoli combination.

7pm: I know it seems redundant, but at 7pm I eat a repeat of my 10am meal.

9pm: I eat four ounces of lean turkey with 4 egg whites and 1 yolk. I also eat ½ cup of oats, 200 grams of green beans and 100 grams of
broccoli.

Josh is normally studied and skeptical about most things fitness-related, particularly the whacky world of bodybuilder supplementation. Josh becomes absolutely joyful when he relates the real results he and his clients reap using Parrillo Products.

“Parrillo Nutrition is where it is at! I am a week out from a bodybuilding competition - which is why the daily meal plan I listed above is so strict. I add a tablespoon of CapTri® to every one of my many meals. I increase my CapTri® as I draw closer to a competition; I scale back on my oats and up my CapTri® intake to compensate calorie-wise. When I compete, my meal schedule is the same for 12 to 14 straight weeks. At every meal I take the following Parrillo supplements: five Liver Amino Formula^TM, two Bio-C^TM,  two Muscle Amino Formula^TM, two Ultimate Amino Formula^TM, two Mineral Electrolyte Formula^TM, two Essential Vitamin^TM and three Evening Primrose Oil^TM capsules. I drink a 50/50 Plus^TM shake after my second workout of the day. In the off season I still eat pretty much the same though I add a “cheat” meal here and there. In-season I go to the trouble to weigh my food: I learned this degree of nutritional exactitude from John Parrillo. In the off season I eat Parrillo Pancakes^TM and Parrillo Muffins^TM constantly! CapTri® is the greatest single nutritional supplement of all time! I unreservedly recommend Parrillo Products to all Practice members.”

Josh Bunch not only talks the fitness talk - he walks the walk. On June 28th of 2008 Josh won the Triple A Fitness regional Great Lakes OCB Bodybuilding Championships. In doing so he qualified for the Colorado International competition later this year. Josh weighed 178 pounds for this competition and won the open men’s division along with picking up the “Best Routine” award. Be sure and “Practice” what you preach.

Parrillo Performance weight loss and muscle gain products and supplements
Toll Free (800) 344-3404
Order on-line