Author Archives: Luke Scott

Eat real food and your body will see real benefits.

Fish FingersOk I’ve jumped the gun on this. It was meant to be posted up on Monday but what the hell! Today is the first instalment in your weekly nutritional updates.

In 2011 I discovered that especially with our Group Personal Training customers, you were all working incredibly hard both within your sessions and with your homework, but falling over when it came to probably the most vital thing that was standing between yourself and your goals. Your nutrition.

Our One on One Personal Training clients seemed to fare much better than our Group Personal Training clients in the nutritional stakes as they have the opportunity week in, week out, to pick our brains with the most important questions they have on nutrition, and trial what works and what doesn’t work for them. Whether it be for weight loss, increased performance, muscle gain or just over all well being they can ask the questions and get the answers they need. This has seemed to be a little harder to do effectively in a group environment.

So this is the first step in trying to fix this.

We want this to be interactive! We want you to ask questions here on our blog in the comments section so as others can see the issues you are having and we can respond to them. I’m sure many others have the same questions and problems you are having. Don’t worry you can do it anonymously if you wish! Just make sure you come up with a witty screen name, not something like “Ben Dover”.

So to kick things off, one of the most important things we believe you need to focus on for long term health and wellbeing is to eat unprocessed whole foods.

This means eating as little out of a packet as you can. Stay away from anything that has had human intervention wherever possible as a basic rule. Or as I’ve heard a few times, stick to the outside isles of your supermarket. Never stray down the inner isles as they are evil! The outside isles are where you will find all of the best things for your body, fresh fruit and vegetables, meat and fish.

Why should you aim for unprocessed whole foods? Well, through the processing process of most foods some of the nutrients are lost and part of your bodies job in digestion has been done for you. So essentially all your digestive system needs to do is act like a bit of a vacuum and suck up what’s left over. Foods that are very highly processed have an extremely fast update into your blood stream.

This might sound like a good thing, and in some small cases it is. As a general rule however it is a bad thing. To put this in context think of a bag of glucose lollies, one of the fast things your body can absorb. The reason a small child is bouncing off the walls almost immediately when they eat a whole packet of glucose lollies is because it has had an immediate effect of their blood glucose levels and they are running on rocket fuel! Their small bodies have less of a potential to lower that blood glucose level as quickly as an adult and therefore some crazy behaviour will be the result and possibly a headache for their parents. What we want to do, particularly for those of you who are after weight loss is provide you with a slow and constant drip feed of energy, not a shot of “Nos” like the glucose lollies.

By eating foods that your body needs to work for to get energy out of the digestion process itself will slow the release of the nutrients into your blood stream. This way you can hopefully use these nutrients more effectively as they are released.

So for long term health as well as for weight loss and body fat regulation we need to make our bodies work for their nutrients. We need our digestive systems to stop being sluggish. We need to eat whole foods.

A good way to think of it is this. Can you imagine what you are eating as a living thing? A beautifully cooked salmon fillet isn’t too hard to imagine as something that was swimming out in the ocean a day or so earlier, a birds eye fish finger however, well thats a bit of a stretch…

So for week one of your training for 2012, week two of this new year, your focus is to be on eating as unprocessed as possible, wherever possible.

Eat real food and your body will see really benefits.

Remember we would love to hear your comments and we will respond as best and quickly as we can to help you with your eating. Don’t forget next week we will have another topic for you to focus on so any suggestions would be welcomed!

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The Jawbone Up!

The Jawbone Up! – Product review

jawbone-upRecently a friend and former colleague of mine Nathan Tieppo from Momentum Personal Training slung me a pretty sweet birthday present, the Jawbone Up. The Up is a sleek little wrist band that is like a pedometer however a little more powerful and a whole lot more geeky cool.

 

 

 

 

Jawbone Up ActivityThe Up helps you measure how active you are throughout the day.

You can set your desired ‘step’ count for the day and the Up will help you to make sure you get there.

You can set the Up to vibrate at intervals should you be in-active for too long.

I have mine set for 15 minutes of inactivity to vibrate and my  desired step count is set to 10,000 steps per day which is the recommended step count.

 

Jawbone Up App Activity

This is probably a little conservative for me however as being a personal trainer I am typically quite active throughout the day and as you can see from the chart to the left I average around 17,000 steps per day.

My most active days are Mondays, Fridays and Thursdays. My personal training schedule reflects this too so I can definitely vouch for this being a heavy day on my feet.

 

 

 

Jawbone Up Sleep

I had been very keen to get my hands onto an Up for a while, and not so much because I was worried I wasn’t active enough, it’s pretty clear I’ve got that covered, more because I was worried I wasn’t sleeping enough.

I included this image as it was one of the only times I’ve hit my 100% number which is set to 7 and a half hours.

My early hours and long days mean my sleep can sometimes gets a little neglected. Hopefully through tracking both time and quality of deep sleep I can get a little closer to my goal.

 



Sleep Average

As you can see here my average hours of sleep is only around the 6 hours and 20 minute mark which is certainly a little off from here I’d like to be.

 

 

 

 

 

Syncing Up your Data

Up Earphone Jack

The Up is really easy to sync up with your iPhone. You simple pop off the little cap and plug it straight into you earphone jack.

 

 

 

 

 

Email Updates from Up

Email UpdateUp also sends me some cool little email updates each week to help keep me on track.

 

 

 

 

Email Update

 

 

 

 

 

 

 

Email Update

 

 

 

 

 

 

 


Up Friends

But the handiest feature for me as a trainer is the way I can check up on my clients or friends who also have an Up. This makes the Up more interactive and maybe even a little competitive…

 

 

 

 

Client Interaction

 

 

 

 

 

 

 

The Up also has a few up handy little features that I haven’t tried out yet like a food and exercise log or diary helping your calorie budget to be even more accurate for your day.

Stay tuned as I’ll update this post on those features soon.

All in all, for the price of the Up (around $150 AUD) it’s a pretty cool little device and certainly something I would recommend.

It could be more accurate, but I’m sure the technology will continue to develop as at the moment it is only really tracking walking/running based activities and many activities such as weight training that could burn even more calories however you stay relatively confined to the one space are neglected a little however the Up is certainly a super handy gaget for a trainer like myself.

My rating (4.2/5) Thumbs UP! 🙂

The Good Life

The Australian Good Life

The ever-prominent importance of sports, health and fitness within the Australian lifestyle has always been infamous to people across the world. Fashion retailer Boohoo.com has conducted research to determine whether Australia really is the healthiest place in the world. Revolution Personal Training have been asked to help them with this quest.

Boohoo are always looking for ways to promote good health – Cassie Griffiths, Company Model Booker, recently was asked about what she looks for when booking a model and the importance of a clean model lifestyle;

“As a fashion brand we have a responsibility to promote a healthy body image for the men and women who shop with us, as the model booker for boohoo I always make sure the models we use take their health and fitness seriously.

Whether the models used on our TV shoots, Billboards or Gallery it’s really important that they have a healthy diet as well as an active lifestyle. We encourage all our models to eat well. As well as a good hearty breakfast I always like to make sure there are plenty of healthy snacks on our shoots for the models to help themselves to throughout the day.”

Australia is renowned as one of the greatest health and sporting competitors on the globe. This is made more apparent every four years in the Olympic Games; where to date Australia have won 120 gold medals in both summer and winter sports.

50 of those 117 Summer Olympics gold medals came from the sport of swimming, 18 gold medals from track and field and 13 gold models from cycling. 2 of the 3 Winter Olympics gold medals came from freestyle skiing and the other from short-track speed skating.

The country’s enthusiasm for sporting success has been noted and later rewarded by hosting the Olympic Games twice since its birth in 1894, the first time in Melbourne in 1956 and a second in Sydney in the year 2000. Here the country got to expose their nation’s talent, leading to further sporting motivation from their Olympic heroes.
Sport is not the only health and fitness drive that entices the modern Australian. Queensland’s Government recently released an article that stated they had noted a growth in consumer demand for healthy foods, organics, wholefoods and biodegradable packaging. Concluding that customers are becoming more inclined to pay more for a better and balanced diet, resultant in;

  • Safer food with a longer lasting shelf life
  • Food that is certified organic or bio-dynamic
  • Increased nutritional value
  • More appealing food with improved texture, taste or freshness.

The clean Australian lifestyle is well documented in all corners of the world. The big question that Boohoo was therefore wanting answered is why a healthy diet and fitness regime is so important in Oz? Furthermore, why is it publicised more in Australia in comparison to the rest of the world?
Can Australia really be the healthiest place in the world – are they the heart of the good life?
To investigate further Boohoo asked the professionals about why sports, health and fitness play such a key part in their personal and professional lives, and why they think it is an immense factor in a modern citizen’s daily regime;

Influencer 1

Rugby Player Sam Obst

Sam Obst – Professional Rugby League Player
Favourite sporting quote: “Winning isn’t everything, it’s the only thing” – Vince Lombardi

Sam Obst is a professional Rugby League player who has had a triumphant sporting career, currently playing in Northern Queensland for Northern Pride.
Sam has played for some of the most prestigious clubs in the world, centred in Australia and the UK; these rugby clubs have included Redcliffe Dolphins, Sydney Roosters, West Tigers, Whitehaven, Wakefield Trinity Wildcats, Hull FC and Keighley Cougars.
His dedicated attitude to sports and fitness has enabled him to have a sterling career; starting at the young age of 20 where he made his first NRL debut for the Sydney Roosters. It was ever apparent sports were a huge part of his day-to-day life when growing up;

“As a kid I was quite sporty and enjoyed all kinds of sports, but I never really thought about playing it professional. I just enjoyed being active – being able to play sport outside in the backyard, whether rugby/cricket and swimming in the pool on daily basis”

With any professional sport it is vital to uphold a healthy and balanced diet alongside durable fitness levels, Sam comments this is not only for sporting professionals but for all backgrounds, ages and authorities in Australia;
“I believe health and fitness is extremely important in day to day life. It’s important for everyone to eat well and exercise for your own health and general wellbeing. As adults it’s important to set good examples for the younger generation and become good role models.
Exercise is not the only quality that Sam needs – a balanced diet also is prominent in his day-to-day lifestyle;
I am pretty strict with my diet especially during the pre-season and playing season. I like to relax my diet a little in the off season. The night before a game I like to have a big carbohydrate meal and a few days out before a game I make sure I’m drinking plenty of water. Generally after a game I will have my cheat meal and eat what I want.”
When asked if he thought sports are encouraged in Australia from a young age he mentioned how the climate enables them to be more outdoor active;
“Australia is blessed with a climate that encourages people to participate in outdoor activities. There are plenty of facilities in Australia which make it more accessible for people to engage in some type of sport and live an active lifestyle”.

There are many young children who aspire to lead a career as successful as Sam’s. When we asked if he could give one piece of advice to sporting hopefuls, his response was simple;
“The harder you work and the more commitment you are willing to show will determine the outcome. At the same time I feel it’s important to have another career path which you are able to fall back on after your professional playing career has finished. Another side to sport is the unexpected injuries which can occur. Having some sort of qualification under your belt if an injury was to suddenly end your sporting career is important”.

There is not one specific influencer that has played a key part throughout his career, excluding that of his family, however Sam has huge ‘admiration for a lot of professional athletes for their hard work and dedication’.

Influencer 2
Dance Teacher Lauren PortmanLauren Portman – Dance Teacher (UK born and currently living in the Cairns, AU)

Her personal quote: “Dance is a great, fun way to exercise and enjoy being physically active” – Lauren Portman

Physical activity can range from all kinds of exercise and sporting genres. Dance is a fantastic way to keep fit whilst having fun.
We interviewed Lauren Portman, a secondary school dance teacher to see what her thoughts are on health and fitness in Australia. Lauren is originally from the UK, where she completed a Bachelor of Arts with Honours in Performing Arts (Dance) and a Professional Graduate Certificate in Education (Teaching in the Lifelong Learning Sector). She has been living and working in Australia for over 12 months.
“After taking up a few dance lessons here and there when I was younger, it wasn’t until I reached secondary school that I really started to enjoy and get into dancing.
Throughout secondary school, dance and sport was a big part of my life. I attended every after school dance class and participated in every possible sporting activity. I knew I wanted my career to go down the path of either dance or sport. I think the achievements I’d made through dance and the support I gained from my dance teachers at school inspired me to want to do what they were doing for me.”
Lauren is currently working as a dance teacher in a credited high school in Northern Queensland, her personal support throughout her education has inspired her to be the teacher that she is today, and Lauren is fortunate enough to be working within an environment where an active lifestyle is encouraged on a daily basis.
“I am very lucky to be working in a secondary school which has a great Performing Arts department and students have to audition to be part of certain courses which are available. The majority of the students I teach already are very active and participate in a number of after school and outer school activities, which is how they have been brought up living in Australia”.
When asked if she thinks dance is a good way to exercise, Lauren replied with no hesitation;
“Dance is a great, fun way to exercise and enjoy being physically active. If people want to get fit and healthy, I feel there is no better way than spending hours in the gym than taking a few dance classes a week. Dance is a full body workout for all muscles in the body, and great cardio.
Our bodies all move in different ways and that’s the same when dancing. Some styles of dance we can do and other we physically can’t. When I am teaching my students a certain style, some pick it up straightaway and others struggle. It was the same when I was studying; ballet was always a major let down for me and something which my body didn’t allow me to do. It always makes it easier if you start with some dance styles, such as ballet, from a younger age.”
When asked if she thinks leading a healthy lifestyle is important Lauren replied;

“I think it’s very important for everyone no matter what age to exercise and lead a healthy lifestyle. I would encourage young children as much as possible to participate in some kind of physical activity, not only for the physical health benefits but for their mental well-being. It’s a proven fact that exercise releases endorphins which can overall boost your mood and brain activity, not only that but the social benefits of people taking part in these activities, meeting new people and being socially interactive, are invaluable”.
As Lauren is not a native Australian we asked if she could draw any obvious comparisons between lifestyles in Australia and the UK;
“Yes, the overall lifestyle of living in Australia is different to living in the UK. The weather has a major impact on keeping healthy and active. I find there seems to be a lot more opportunities to participate in physical activities, some of which are free of charge, and there are more facilities to do this. Also I have found from working in a Queensland school the competitiveness is also much higher in both sports and dance.”

Influencer 3
Personal Trainer Luke ScottLuke Scott –Managing Director / Personal Trainer at Revolution Personal Training
(South Melbourne, Victoria, AU)

His Personal Tip: “Do something every day” – Luke Scott

Personal trainers experience many challenges from day to day but when we asked personal trainer Luke Scott from Revolution what his biggest challenges were, he mentioned his busy schedule;
“My schedule is an on-going juggling act! Early mornings, late nights and fitting in my own training is tough, but definitely worth it. As a personal trainer we are generally working around everyone else’s work schedule.”
This fitness enthusiast is proud of his fellow Australian citizens and he praises how being health and fitness conscious is just part of the lifestyle;
“I do think Australians are health and fitness conscious. A chat with a visiting Manchester local recently really brought this home. He mentioned that he couldn’t believe how many people were running or exercising outdoors in the parks and gardens or along the beach, every day, regardless of the weather. This is just life here for most Australians and something as much a part of our routines as brushing our teeth”.
We asked what made Luke decide to peruse a career in fitness, he replied;
“I love the industry and keeping active. I originally wanted to be a school physical education teacher… But I thought adults might listen to my advice a little more intently. I was right.”
If there is one piece of advice that Luke would give, it’s this;
“Do something every day. It doesn’t have to be much, a walk or even a light stretching session just at home in front of the TV on those days when it’s hard to get moving will suffice a lot of the time. Don’t let a day go by when your health and fitness is not a priority because one day can turn into two, two to three and so on. Just get moving and your fitness and love of being active will snowball into a habit.”
Training is obviously Luke’s passion but he is also a sporting enthusiast;
“Sport is also a big part of my day to day life. Sport has always played a big part in my life. Initially Australia Rules football and cricket and now moving more towards running, Triathlon, Brazilian Juijitsu and anything else that I can find along the way. I’m also a big armchair sports fan and a huge Liverpool fan in the EPL. I’m hoping to get along to the game here in Melbourne soon with Liverpool playing our local team the Melbourne Victory. I have even managed to see a game live from Anfield sitting in The Kop, a dream come true! Unfortunately a game they lost but the experience was something I will never forget.”
The above influencers have confirmed that the Australian existence is based on a clean and healthy lifestyle. Sports and fitness is encouraged from a young age and the Australian climate allows sporting activities to be relished outside on a common basis. Sam Obst mentioned just why it is important to get the younger generations interested in a healthy lifestyle; “As adults it’s important to set good examples for the younger generation and become good role models”.
There is no doubting that the counties legacy is that of its sports and active men and women. Whether this is an active personal trainer from Melbourne or a professional football player; the inheritance of such a lifestyle is encouraged on to the future generations and will furthermore inspire a much cleaner and well preserved diet.
So is Australia the heart of the good life? We can’t see any other country in the world that even remotely compares.

The above article was created by Boohoo Australia: http://www.boohoo.com/aus/page/home

The Best Tunes To Train To

Rocky BalboaOk, so we all know that with the right music pumping on your ipod you can get so much more out of yourself.

So what are the best tunes to have on your training playlist?

Here is my list. Get these suckers pumping while your pushing yourself and I think you’ll start working a little harder.

Let us know what you think, and these are in no particular order by the way!

What do you love to train to? What helps you get through those last few kilometers?

Till I Collapse – Eminem

Stronger – Kanye West

Jump – Van Halen

Pump It – The Black Eyed Peas

Eye Of The Tiger – Survivor

Thunderstruck – AC/DC

Satisfaction – Benny Benassi

Hey Ya – Outkast

That’s Not My Name – The Ting Tings

Dance Dance – Fall Out Boy

Lights and Sounds – Yellow Card

Rockafeller Skank – Fatboy Slim

Mr Brightside – The Killer (Original is awesome, but the Keinohrhasen Remix kicks it’s arse to train to)

Bust A Move – Young MC

Tricky – Run-D.M.C.

Another One Bites The Dust – Queen

Kick, Push – Lupe Fiasco

Helicopter – Bloc Party

Seven Nation Army – White Stripes

The Distance – Cake

Sabotage – The Beastie Boys

Beat It – Michael Jackson

Breathe – The Prodigy

Gonna Fly Now – Rocky Orchestra (or just the intro at least)

What’s missing? What do you love to hear when your training? Leave your songs in the comments below and I’ll keep updating this list… And my ipod!

Can You Handle The Heat?

Who’d have thought that Chillies are not only packing some serious heat in each bite, but have an impressive list of health benefits that are being experienced by many people today. A little history, Chillies are native to Central America and was introduced to the rest of the world in the 16th & 17th centuries. There are more than 200 varieties of Chillies available worldwide and they come in different colours (red, green, orange, yellow and black), and varying degrees of hotness. The heat you experience when you eat a Chilli comes from the seeds (so remove them if you can’t handle the heat) and the more mature the Chillies (red in colour) the hotter they are. Chillies are an excellent source of vitamin A, B, C &E and also contain the minerals copper, manganese, folate and potassium to name a few. It is also believed that Chillies contain more vitamin C than oranges (but who’s going to eat 100g of Chillies versus 100g of oranges to get that benefit?) The main active ingredient in Chillies is called capsaicin and is a powerful antioxidant.

The list is endless to name the benefits they contain; high levels of antioxidants, great source of vitamins and minerals, antibiotic properties, analgesic effects (acts as a natural pain killer), can lower blood sugar levels, improve heart health and blood circulation, stimulate the digestive system, clear lung and sinus congestions, relieve migraines and headaches, reduce inflammation from arthritis or joint pain and increase your metabolism and fat burning capacity. From this list of benefits it is easy to see why people are beginning to eat more Chillies through their meals and feel better and healthier.

The best way to start to eat Chillies and reap the benefits they have to offer is to slowly introduce them into your diet. This can be done through slowly adding small amounts of chopped Chillies into your favourite pasta sauce, or Asian style curry or stir fry, into soups or even casseroles. If you ever consume too many Chillies and your mouth is burning, which can happen until you build up a tolerance to them, you can have some milk or natural yoghurt to help alleviate the burning sensation you will experience.

Overall, the humble little Chilli has more to offer than just an intense hit of heat, it has many health benefits for your heart, lungs, joints, metabolism and overall all wellbeing. So if you haven’t already, start eating a little Chilli with your meals, it will be worth it.

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Get Yourself A Helping Hand

supportWhether you are training to lose weight, get fit or run a marathon you cannot do it alone, at times you will need to draw on friends, family and colleagues to help you out and give you a nudge in the right direction. Surrounding yourself with supportive, knowledgeable and like-minded people can give your training a massive boost so think of the people you know and who may be able to help you out.

There are 168 hours in the week and you might get to spend 1 or 2 of those with your trainer each week. Meaning you are accountable for what happens in the other 166 hours. So it is extremely helpful if you can get the people you spend the most time with (your partner, family, friends) to help you out. Let them know what you are doing and why it means so much to you and I’m sure they will be more than happy to give you the support you need.

Things like your nutrition will play a massive role in getting your body to where you want it to be. Having the people you live with or go out to dinner with on the same page as you will make it easier to prepare healthier meals or make better restaurant choices when you are eating out. Also there will be times when you will be tempted to eat foods that aren’t exactly the most appropriate choices, but having the people around you acting as a little guardian angel on your shoulder to remind you of your goals can help make sure you are making the best choices with your food, getting you to your goals faster. Training for an event or weight loss can also become time consuming be sure those around you are aware that you may need to spend 30 – 45 minutes a day training to help you lose weight or 2 – 3 hours on a long run to prepare you for that marathon, which in the short term may place some constraints on your availability but the long term benefits to your health, happiness and sense of achievement once you reach your milestone will all be worthwhile.

By talking with the people within your support network you may even find someone to train alongside you every step of the way, maybe even inspire some of your friends to embark on a fitness journey of their own. So talk to those around you, get them onside and get your fitness journey firing.

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