Author Archives: Luke Scott

What bloody good is exercise?

What bloody good is exercise?Great Question. You’ve gotta exercise. You have to train. Your life depends on it. Well…

Everyone tells you, you have to train!  You gotta get moving. You’ve gotta start!

Well, what bloody good is all this exercise? And what are the benefits?

It seems to all be too hard. Too sweaty.  Too smelly. Too sore the next day. Too hard. Too time consuming. You’re too busy right?

Well here are some of the benefits.  Maybe they will start to convince you.

Well where do I start…

The benefits of exercise are so wide and varied that it would be impossible for the benefits to be ever mimicked by medication, supplementation or anything you might buy on T.V.

From increased bone mineral density to a healthier blood pressure, exercise is the best wonder drug we will ever have!

So what are the benefits you ask?

Increased red blood cell count

Increased bone density

Better blood pressure regulation

Increased muscle mass

Increased immunity

Decreased risk of cardiovascular disease

Decreased stress levels

Increased sense of wellbeing

Regulation of body weight

Greater sense of wellbeing

As you will see the benefits are endless. So stop looking for that wonder drug that doesn’t exist. The best one we have is also the most simple.

A bit of hard work (that you might even enjoy!) it’s the best thing we can ask for.

Do you know any more? List them in the comments.

How Can Exercise Reduces Stress?

How can exercise reduce stress

In today’s society we try to fit so much in which leads to a busy and hectic life. Between work and family there is often a reasonable amount of stress that we need to deal with in our day to day lives. The stress begins to build and often there is no outlet for it, therefore, we carry it with us creating emotional and physical problems.

As you know, (because it has hopefully been drummed into you by now) there are many physical benefits of exercise – exercise reduces obesity, reduces the risk of heart disease and increases the longevity of life. But did you know that exercise is a great way to reduce stress. So how does exercise help reduce stress?

Exercise is a very effective stress management technique because it provides an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag.

Exercise reduces stress in a number of different ways:

Exercise relaxes muscles. Have you ever felt ‘uptight’ when stressed? Well A typical symptom of stress is muscle tension. Exercise can help the muscles to use the pent up energy and is effective in releasing muscle tension before it can result in muscle pain or spasms. A good example t relieve muscle tension is a yoga class.

Utilizes the stress hormones. A number of hormones are secreted into the blood stream when stressed. These hormones if not used up these can lead to feelings such as irritability which can eventually lead to a number of stress related illnesses. Exercising can help you to use some of the stress hormones that can accumulate in the body in response to stress. An example exercise for releasing stress hormones is boxing (also a great way to punch your trainer for making you work too hard).

Exercise gives you a feeling of happiness. Exercise also releases endorphins into the body, which give your body a natural boost of happiness and positive well being. They usually peak about one hour after exercise. An example of a good exercise which gives you the feeling of positive well being is a long run or cycle.

Exercise can reduce pent up frustration. Stress can lead to higher levels of pent up frustration. Exercise can help to reduce this pent up frustration.

Exercise can take your mind off your problems. Exercise can help to take your mind off your problems. How often have you been stressed after a hard day’s work or worrying about paying a bill, only to have it all wash away as you take in a change of scene, kicking a ball, or running in a beautiful park.

Improve your resiliency to stress. Exercise can also improve your resilience to stress. Research shows that those who exercise are more likely to have less of a stress reaction to adverse situations. Fit people are more likely to handle the effects of stress and are less likely to ‘burn out’.

Now that we now how exercise reduces stress lets all go for a run and relax!

www.revolutiononline.com.au

Incase you’re looking for it…

Our old site: www.revolutiononline.com.au which now has a new owner.

We now have this shinny new one (it’s really about 18 months old to be completely honest).

Hopefully here you can find all you were looking for at www.revolutiononline.com.au and more. We have tried our best to improve this site a lot from the last.

🙂

Personal Trainer South Melbourne

Luke is our Personal Trainer in the South Melbourne area. He has always been an active person so the career of a personal trainer seemed like the perfect choice. Now after 8 years in the fitness industry and 6 years with Revolution Personal Training he could not imagine doing anything else. He works in and around the South Melbourne area, both studio and mobile based.  So no matter what setting you are looking for he can help you out.

Luke also works extensively with company’s providing corporate fitness solutions on site.

Luke is one of the founders of Revolution Health & Lifestyle Personal Training and has worked in many varying roles in the fitness industry.

To view Luke’s full personal trainers profile click here.

Personal Training South Melbourne

Luke is our South Melbourne Personal Trainer. He has always been an active person so the career of a personal trainer seemed like the perfect choice. Now after 8 years in the fitness industry and 6 years with Revolution Personal Training he could not imagine doing anything else.  He works in and around the South Melbourne area, both studio and mobile based.

Luke is one of the founders of Revolution Health & Lifestyle Personal Training and has worked in many varying roles in the fitness industry.

To view Luke’s full personal trainers profile click here.

Low Fat, Low Carb Ricotta Cheesecake with Lemon Drizzle and Pine Nuts

Ok.

I have a customer doing some very great things at the moment with her diet.

She has requested this recipe from me as it is one of my favourites. So I thought rather than simply send it to her I would make her work for it (she is particularly technologically challenged).

If you have found this.  Well done!  You know who you are.  🙂

Enjoy.

Low Carb and Fat Ricotta Cheesecake with Lemon Drizzle and Pine Nuts

Ingredients:

Tablespoon of Pine Nuts
6 Large eggs, separated
3/4 teaspoons cream of tartar
1/3 cup + 1 teaspoon granular sugar substitute
2 tsp vanilla extract
1 container 100g low fat ricotta cheese
1 tsp finely grated lemon zest
2 Tbsp fresh lemon juice

Method:

1. Position rack in middle of oven and heat oven to 140 degrees. Lightly coat 30cm springform pan with cooking spray. Spread nuts on a baking sheet and toast until lightly golden, about 10 minutes. Cool. Increase oven to 180 degrees.

2. In large bowl, with electric mixer at high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.

3. In another large bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanilla extract for 1 minute. Add ricotta and zest, and beat on high until smooth.

4. Gently fold one-third of egg whites into yolk mixture. Add the rest of the whites and gently fold until well combined. Pour batter into pan, place pan on a baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes. Remove cake from oven and cool on tack 20 minutes.

5. Combine lemon juice and remaining 1 tsp sugar supstitute in saucepan. Bring to simmer over low heat. Remove from heat and gently brush surface of cooled cake with two-thirds or mixture. Drizzle remaining mixture into cracks. Sprinkle cake with pine nuts.

6. Cool completely, then run a knife around the edge before releasing from pan. Chill, loosely covered, 4 hours or overnight. Serve chilled.

Bon Appetit!

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