30

Mar

Long awaited Online Programming and Coaching now available

We are taking registrations of interest for our first initial intake for our online programming and coaching program.

This is a unique opportunity to work with our highly skilled and qualified coaches even if you don’t have the ability to head in to work with us here at the gym in South Melbourne.

This opportunity would be idea if you’re outside of Metropolitan Melbourne or if you’re someone who prefers training on your own rather than in a gym setting.

If you’re keen to be a part of our initial intake of only 10 individuals please get back to us immediately as this is an extremely limited first intake.

This limited intake will be able to take advantage of our unique Foundation membership 50% ongoing discount.

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store via the links below and use the discount code: revoptonlinefoundationmember

Who will you be working with?

The coaches launching our online programming and coaching program are none other than Jaimie-Lee Brown and Nathan McCulloch.

Jaimie-Lee Brown: “Strength and happiness comes from finding balance.”

Before personal training, Jamie-Lee was a teacher for children with special needs.

While the classroom may seem worlds away from RevoPT, to Jamie-Lee they’re not so different.

In both roles, she helps people realise their best selves – something that takes patience, understanding, communication and trust.

She moved into training after using exercise as a personal stress-relief that offered mental and physical results. When people started asking her for advice, she knew she’d found a new career. With clients that range from their 20’s to their 70’s, Jamie-Lee doesn’t have a set training style. Her focus is on using your individual strengths and goals to create a tailored program that suits you.

You can read more about Jaimie Lee here: revo.pt/jaimieleebrown

Nathan McCulloch: “Change is the best thing you can do.”

Like most people who’ve completed the Overland Track, Nathan has a natural sense of adventure and it comes through in the way he trains.

He loves clients who don’t just enjoy a challenge, but provide them too.

Whether it’s requesting a new type of exercise or working around a physical limitation, Nathan believes that every session should be something you shape together. He’s flexible, relaxed and always open to new ways of working.

Nathan believes that change is the single best thing a person can do. It’s what saw him move from Tassie to Melbourne, complete a degree in Exercise and Sports Science, change his lifestyle and ultimately start a career in Personal Training.

You can read more about Jaimie Lee here: revo.pt/nathanmcculloch

Hear Jaimie and Nathan’s recent appearances on our podcast here:

  

 

 

 

Don’t forget that you can catch up with any of our post episodes of the podcast via:

The Apple Podcast App or

 

BASIC Membership Normally $30 Per Week

Our Foundation BASIC member special ONLY $15 per week ongoing. Offer ends April 30th 2017!

Our Basic coaching package is the ideal way to get started with your Coach

 

 

  • Customised goal setting
  • Daily custom programming
  • FitBot online account
  • Up to 7 emails weekly

Sign Up NOW here.

ADVANCED Normally $50 Per Week

Our Foundation ADVANCED member special ONLY $30 per week ongoing. Offer ends April 30th 2017!

Includes all of the services offered with our Basic Coaching Package PLUS:

  • 1 hour initial assessment
  • Regular phone contact
  • Regular email contact
  • Input from multiple coaches

Sign Up NOW here.

Take advantage of our Foundation member ongoing 50% off rate

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store here via the links below and use the discount code: revoptonlinefoundationmember

24

Oct

Episode 35 – Bobby Maximus: The most important person to believe in is yourself.

Meet Bobby Maximus. Otherwise known as Rob MacDonald. General Manager at Gym Jones, former UFC fighter, father, husband and pretty much the most hard-working, committed and jacked human being getting around. I love this guy so much and know there is so much each of us can learn from his incredible work ethic, passion and drive. I hope you love this episode as much as I do.

Jane Erbacher: Hello and welcome to the RevoPT high performance pod cast. My name is Jane Erbacher and I’m  your host. Revo PT is a personal training, strength and conditioning and functional fitness gym, in South Melbourne and our goals is to inspire ordinary people to do extraordinary things. Every week here on the podcast, we’re going to have a different episode for you and we cover all things health and fitness, from training to nutrition, to mindset, to recovery, to training after having a baby, to training just to feel great. This is your hub for all things health and fitness and we really hope you like the show.

Hello and welcome to this weeks episode of the Revo PT High Performance podcast. My name’s Jane Erbacher. I hope this episode finds you feeling great and fit and well, and happy and excited by your life. I am coming to you from Melbourne today so I wanted to provide a little bit of an intro to this next episode. I’m back home. I’ve had 8 weeks of overseas, in America, having the most amazing time ever. If you missed out on a couple of episodes that I had posted while I was away. Feel free to catch up. There’s some pretty amazing episodes in there.

Starting with last weeks, with Paul Roberts, a good friend of mine. Paul Roberts, who’s this incredible amazing person, and it’s an unbelievable episode, and one you don’t want to miss. Also a couple of others, “There is no such thing as luck”, “Had a holiday, right”. One that I have dedicated to my friend, Vincent Wong and it’s about paying it forward, and it’s about gratitude, and it’s about enjoying the journey and not just focusing on the destination. There’s just a couple, that there are to catch you on, on the last couple of months, but I’m back in Melbourne.

I’m really excited to be home, because I do love my life. I’ve had a pretty unbelievable adventure overseas and it’s been really, really, really great for both development of me, Jane Erbacher and also of my business, which is the “Me” project, and I got to run workshops and I connected with some amazing people. I did some really, really great meetings with people and interviews and they’re all going to be coming up over the next couple of weeks on the podcast. I’m really excited about that, but my business seems to be really, really taking off, which is great.

I’m excited to be back. For those of you who don’t know, I do work at Revo twice a week. That’s why we’ve got the Revo PT podcast. This podcast came about by accident. It came about because I was having a chat to the owner of Revo, Luke, in January, telling him how much I wanted to run my own podcast and he said, “Well, why don’t you just take over ours”. I did it as a hobby, now it’s taken off, thanks to you guys, always listening and sharing it with your friends. We’ve got a pretty incredible amount of downloads and subscribers, so if anybody else you know would be interested in this podcast, please do share with them, because I am trying to have an impact on the word, and I’m finding that this is a really great way to do it.

I would absolutely love that and yeah, also if you are interested in what I do, in the “Me” project. I do run workshops. I spoke yesterday at this amazing event for trainers and coaches, about how to be an unforgettable trainer and coach. I talked all about the importance of connection, education, empowerment and inspiration, over simply programmings. I’m a big believer in human interaction and connection, and valuing, and validating people, in a genuine way. That’s how you get the most out of them, in both fitness sphere, and also in a life’s sphere. I do that. I run workshops.

I also run a really cool rowing workshop, which is called “Row Me”. Row me, and yeah, it’s on the Ergoes, the concept to I’m a big fan of that piece of equipment and just ran a bunch of those workshops over in New York, over in Varsity House, also at Precision, and I’m going to running those workshops all across Australia in the next 6 months, and then around the world. If someone you know might might be interested in coming to one of these or hosting one of these, I would love, love, love you to me in contact with them.

Then I also do my one-on-one coaching, so I called that “Mindset and Performance Coaching” and the whole idea is, working with people to unblock whatever it is, that’s stopping them from being who they need to be. We do that by aligning people’s schedules with their priorities. There’s a whole host of really, really exciting things that I’m doing. Starting with today, I’m bringing to you, one of my favorite podcast episodes that’s ever been done.

It’s with an amazing, amazing, amazing man. His name is Rob McDonald, but you might know him better as Bobby Maximus. He’s all over social media, and all over the world, as Bobby Maximus. He is the general manager of Gym Jones and he’s also the huge face of men’s health, also Lalow, which is really, really great shoe, that he is the face of, and he is an amazing person. The reason why I’m so excited to bring this episode to you, is because he is the epitome of what this podcast is about.

He is a self-made success. He is self-made, and he is a success because he chooses every single day, to get the absolute best out of himself. He is the most hardest, hard working individuals I’ve ever come across. I want you to listen to every single word this podcast, and then I want you to go out and figure out how you can be that person in your life, in whatever way that you can. I really hope you like the episode. Please do connect with me on Instagram or Facebook, or any way that you want to, and please share this episode with whoever you think might get something from it. Thanks for your support. Bye.

rob-macdonald-gym-jonesHello and welcome to this weeks episode of the Revo PT High Performance podcast. Today I’m excited and yes, we all know that I wake up so excited, and I spend every single day super excited. I’m pretty next level right now, and it’s hard to sit still, so I might end up standing up to do this podcast. I’m sitting here in front of somebody who’ve I’ve known from afar for about 5 years now, and I’ve known in pretty close proximity for the last year.

He is one of the most incredible people that I’ve ever met, and definitely the most hardworking person that I’ve ever met, and I’m so excited to be talking to him today, because I’m so excited for everybody, who follows this podcast, to really get an insight in to this person, and I’m talking about the one and only, Rob McDonald. Hi Rob.

Rob MacDonald: Hi. How are you?

Jane Erbacher: I’m good. How are you?

Rob MacDonald: Now, you know nobody’s going to know who that is.

Jane Erbacher: I know. I was about to say who this actually is. Everyone’s like, “Who’s Rob McDonald?”. Okay, so I’m going to introduce him by his name, which I think you like better, don’t you?

Rob MacDonald: Bobby Maximus. I’m actually legally in the process of changing my name completely.

Jane Erbacher: Seriously?

Rob MacDonald: No, not seriously, but I would actually like to do that.

Jane Erbacher: I believe everything you say. I actually believe everything you say, so yes, if you can’t understand that Canadian accent, I will translate, so this will be doubly long.

Rob MacDonald: Yes.

Jane Erbacher: That’s Bobby Maximus and I don’t call you Bobby. I call you Rob.

Rob MacDonald: That’s okay.

Jane Erbacher: You don’t mind? You like both?

Rob MacDonald: No, we’re friends. It’s good.

Jane Erbacher: Oh good. It’s okay to do that? Is that why you punish me so much?

Rob MacDonald: Yes.

Jane Erbacher: Thanks. I want to introduce Rob first, before I let him give us a little bit of an introduction, because I want to introduce him from my perception of him. I think the perception is really, really important. I think that if you follow him on social media or in any capacity, you will see a pretty awesome side of him, which is the really hardworking, and very, very jacked, and strong man. The Bobby Maximus, or the Rob that I know, is actually probably the most charismatic people I’ve ever met.

It came as a surprise, that you were, last year when I met you, I was shaking. I was so scared to meet you. He’s so big and strong, and quite a looming figure. Then I met him and he’s one of the nicest people that there is, and he’s funny, and he’s charismatic, and he’s extremely engaging, and he will never forget your name or a detail about you. It’s so refreshing to meet somebody who is so big in our world and definitely growing even more, in every capacity, and he bothers to get to know everybody that comes in contact with him.

Today, I really, really want to focus they podcast on your internal drive, your work ethic, your passion. That’s something that I see that just seeps out of you, in every time that I see you, and every time that I see you online, I can just see how passionately you live, and how seriously you take your life. I’ve learned so much from you, and I’ve grown so much from being in contact with you. I really want people to hear that. I do like to kick off every podcast with a quote. Obviously I’m going to quote you, because there are many, many opportunities for me to do that, and every Sunday you post a sermon, and I really like this.

It’s from the book of Bobby Maximus and – I can’t believe how much I’m talking right now. You are just sitting there patiently. This is a really, really – this is my favorite thing you’ve ever posted. What Rob wrote on his Bobby Maximus Instagram, was the most important person to believe in is yourself. Believe in everything that you are and understand that within you there’s something greater then any obstacle you’ll ever face. Have faith in your abilities. Work hard. Never give up and there is nothing you can’t accomplish. With the right amount of confidence, anything is possible, no matter what you set out to do, your first words should always be “I believe in me”.

The reason I wanted to read that one out, and the reason is that is so – that really resonated with me, is because that is clearly how you live. I really want to know where that came from. If that was an innate belief that you were born with, or if that’s learned. That’s what I would love to hear and in addressing that question, I want you talk a little bit about what’s led you to now and who you are now. What you do for work. What it looks like for your family, and everything.

Rob MacDonald: Sure. First of all, thanks for all the nice things you were saying about me. That’s good for my image. Make sure you get this out to as many people as possible.

Jane Erbacher: Don’t worry. Australia will know.

Rob MacDonald: Seriously when you talk about the whole nature versus nurture type thing, I don’t know – I thing certain people are born with natural characteristics. Whether they manifest or not, I think it’s a different story. I grew up in a very, very small town of about 1800 people. I grew up surrounded by family, people who loved me, close family friends, and a very tight knit community where everyone helps each other and everyone’s held accountable in a way.

If you lived in a city of 20 million people, and you act like a doosh-bag, there’s probably not much social repercussion on that, because there’s so many people in the city. If you act like a doosh-bag in the city of 1800 people, you get called out. People tend to be a lot more friendly, a lot more inviting, like country folk, type of deal. At any rate, my parents instilled a lot of values in me from a young age, and in terms of the believing yourself type-stuff. I was always taught to help other people, be kind to other people, be nice to other people.

Those are innate values that I have, thanks to them, but with the believe in yourself, one of the biggest lessons that I always had from my mom and dad, was that I could do what I wanted to do, as long as I worked hard enough, and no one had the right to tell me that I couldn’t. I was really supported in everything I did. One of the most important lessons my mom taught me specifically was, I remember coming home with a 90% in school once, and she wasn’t happy with it at all. My argument was, I got 90%, what gives? She said, you didn’t work for it.

Then I came home with a 60, and I thought I was going to get murdered, because if I came home with a 90 and it wasn’t good enough, but she was fine with it, because she knew I worked for that grade. That always set the table, for as long as you work hard, nothing else really matters. Like the end result is one thing, but if you work hard, that’s what really matters. I think from stemming from lessons like that, that’s where the belief in myself comes from, because it doesn’t matter at the end of the day, how much money I earn. It doesn’t matter what successes I get, as long as I’m giving it my all, and I really enjoy it. It doesn’t what other people think or other people say.

That belief in myself, it – I’m not arrogant. I don’t think I can do anything in the word. I don’t think I can be the best rugby player in Australia tomorrow, and I don’t think – in terms of stuff, I think if I try my hardest in everything and doesn’t really matter what other people think or say, so that where that really comes from, is getting rid of all that external noise that you know, I think we’re so worried about other people’s judgments of ourselves, that we lose that faith in ourselves. At the end of the day life’s way too short to live up to somebody else’s expectations.

Jane Erbacher: Completely. It’s really interesting because that whole idea was really opened up to me when I comendaired level Gym Jones last year. It’s almost like the result is irrelevant if you go all in. That was something I learned when you made us do a 1 minute, all-out, on the bike, the Edine, and we were all so petrified that we had to hit this number, that you had set for us, but all you wanted to see, is were we willing to throw it all in, and you get to the end of it, and you do know what the result is, but that wasn’t what you walk away from, feeling like you’ve grown from. You walk away from knowing that you put in the work. That’s what feels so good. I think that it’s really interesting. I feel like you are one of those people that’s lived 19 lives and you’re still only 38.

Rob MacDonald: Yes.

Jane Erbacher: So you’ve been a cop, you’ve been a UFC fighter, you’ve been –

Rob MacDonald: A teacher.

Jane Erbacher: A teacher, there you go. Now you are full-time, Gym Jones, and so what’s your role here? What do you feel like you learned in those past lives, that is added to you now.

Rob MacDonald: My role here is I’m a General Manager and Trading Director, and I’m going to say I’m responsible for a lot of the direction of the gym. I teach seminars. I run the seminar program. I run the website. I’m the one who’s in charge of certifying people and I act as a face for gym and a face for the brand. Of course, I don’t do that alone. There are other key people around here that help, but I’m essentially, for all intent and purposes, I would call myself a CEO or Gym Jones. We don’t use titles like that, but that’s the best way to explain it to people. In terms of the other part of life, that what I’ve learned from is, I think a lot of people open up gyms for the wrong reason or they open them for the right reasons, and are not equipped for the business side of the gym, and the things that come along with it. It would be great if all I had to do in a day, was show up and work with people like you. That’ some a dream,

Jane Erbacher: We’d have a great time.

Rob MacDonald: We could work out in the morning, we could go for lunch, we hang out, we could work out again, and go home but there’s accounting, there’s business stuff, there’s internet development.

Jane Erbacher: There’s staff training.

Rob MacDonald: There’s advertisements. There’s all kinds of stuff that needs to happen. Working in, what I’ll call, some very regimented professional organization, like a police service, like working in a school, where you have people working beneath you, and people working above you, whether it’s policies and procedures, whether it’s organizational stuff, it’s really helped me on the business side of things. Like in terms of organizing what needs to be done for this thing to grow in that structure. I think a lot of people don’t have that. The best athletes aren’t neccessarily the best brains, and the best brains aren’t neccessarily the best athletes.

Jane Erbacher: Totally.

Rob MacDonald: It’s given me some insight in terms of things that we’ve had to do, to get to this point. Building a world-class seminar program, it’s not as simple as saying I’m going to teach a seminar. There’s a lot of other stuff that goes in to that, that we’ve had to plan and prepare for. That’s why I’m grateful for my past in that regard. It helps to see the bigger picture things. In Toronto police for example there were 7000 employee’s. You manage a place of 7000 people. I didn’t manage it but I saw how things were done, it helps me learn to deal with 50 people, 25 people, 30 people, 100 people.

Jane Erbacher: Definitely. My favourite question to ask people when they come on the podcast, is definitely what do you feel as your purpose in life. I want to know, obviously you haven’t prepared for this but go for it.

Rob MacDonald: You know if I was speaking from the heart, I would say, to have fun. I really have this belief that life’s way too short to be miserable. If you’re in a relationship that you’re not happy in, get out of it. If you’re in a job that you don’t like, go do what you love doing. Don’t be a slave to the world, because really you might only have 80 years here, 70 years and that’s not a long time. It goes by way too quick. You said I’m 38. In make my head, sometimes I still think I’m 21, but time goes by really quick. I think my real purpose here is to help other people. I know that sounds corny and sounds hoky but that’s what is fun for me.

I really enjoy helping others and I’ve had a lot opportunities in my life, that sometimes I don’t even know how the hell I got here, if it wasn’t for the kindness of some other people and who really helped me, and maybe gave me a chance to do something that maybe I otherwise wouldn’t of had. I look back, there’s been a lot of pivotal points in my life where somebody has helped me or being kind. I would say, what I really enjoy doing now, and that’s where it comes back to having fun, what I really enjoy is helping other people accomplish goals. That makes me feel good, like I’m paying it forward, paying it back somehow.

Jane Erbacher: Awesome. That was actually the topic last week of the podcast, so that’s really, really good. It’s really interesting witnessing that, because I’ve been through the whole program now. I’ve done levels 1, 2, 3, and I’ve also got to help out during my internship at another level 1 and I loved it and it was so great to sit back and watch you teach, in a way, I was still learning and is still had to take notes, and stuff but I could really watch the people learning as well. It’s so refreshing to see somebody who invests so much in their, I’m going to say students, but you kind of see people as your peers, like as equals.

You never treat them like you’re better than them in any way. I think it’s really interesting, because if I look at Bobby Maximus on Instagram, and stuff, I think that some people might short-change you and not realize the kind of investment you make in people around you, because you do. You present things in a very digestible way. People actually walk away knowing more stuff, and knowing that they can do anything. There’s a question that you ask in the level one seminar which I really like, and I knew that I knew the right answer this time.

It is, if you had run an iron man – if you had to do an iron man tomorrow, would you be able to do it? The reason you ask that question is because you say to people, you might not do it well, but why don’t you have confidence in yourself and the people who come to Gym Jones, are people who are fit and strong and determined already. It’s a really interesting question and it made me evaluate the attitude that I approach my life and not question whether or not I can do something but just give things my all, and I haven’t yet signed up for an iron man with 24 hours notice, but one day I might do it.

Something I really want to know is, how do you stay aligned with that purpose? How do you keep up the drive every single day to live the way that you live, which is really a high intensity way, investing in other people, putting effort in to other people and of all the people I’ve ever met, I’ve never seen somebody who is so definite in how well they treat their life. You’re very serious on rest, training, nutrition, and I’m going to use the nutrition, because we talk about food a lot, but also in how much you value your wife an your family. You live in a way, that you’re so purpose driven, you’re so intentional in everything you do. Do you find it challenging each day to live like that, I guess, is what I’m asking?

Rob MacDonald: I would say not really, because it goes back to what I talked about before, that I’m having fun.

Jane Erbacher: Yeah.

Rob MacDonald: I suppose if this was something that I didn’t love doing, it would be very difficult but when you love what you’re doing, it almost ceases to be work at a point. Don’t get me wrong, for people out there listening, there are days I just want to stay in bed. I’m a human being. There are days that – can I swear?

Jane Erbacher: Yeah.

Rob MacDonald: That I say, fuck the gym. I don’t want anything to do with it. There are days that I don’t want to answer another email, like we all get those things.

Jane Erbacher: Totally.

Rob MacDonald: But the reality is, I really love what I do. I suppose I could look at a seminar as, I’ve got to teach a seminar this weekend. I look at it as an opportunity that I get to meet 20 more friends. It’s fun for me. It’s enjoyable. Like I said, when things are enjoyable in your life, they’re just so much easier to do, because the motivation is innately there. Do you know what I mean? I don’t know what your favourite thing in the world to do is?

Jane Erbacher: Take my dog to the park.

Rob MacDonald: Take the dog to the park, so if I said, “Hey, you know, take your dog to the park today”. It’s not hard to get the motivation to do that.

Jane Erbacher: Never. Totally.

Rob MacDonald: Imagine if you were getting paid for that.

Jane Erbacher: Yeah, totally.

Rob MacDonald: That’s how I feel about helping other people. That’s how I feel about my training. That’s how I feel about my eating. I really am very lucky to be doing something I love, which makes it very easy to stay motivated. I suppose the day I’m not motivated to do that anymore is the day I should retire, look for new work, or find something I want to do that is fun. Now can everyone just do that? No, and I realize how fortunate I am to have somehow turn something that’s a hobby for me, and something that I would do anyway, in to a job, but I think there’s always something out there for everybody, that you love doing.

Jane Erbacher:I think that it’s really interesting so the basis of the “Me” project, I think you know, is aligning people’s schedules with their priorities, so the first thing I do with people is I help them get really clear on what their priorities in life are, and I think you’re the perfect example of somebody who’s actually done this. You’ve aligned your schedule with your priority and I think its’ interesting you use the term, lucky, and the reason I think that’s interesting is because I think that you have worked incredibly hard to align your life like this. I think that I don’t want any responsibilty to be taken away from that hard work.

Rob MacDonald: No, and you’re right, I do. There’s a difference between fortunate and lucky, for sure. I guess the reason I feel lucky is, there are so many people out there who maybe had an opportunity but didn’t take it. Maybe didn’t have that right person in their ear to help guide them. Maybe didn’t have that chance encounter that could have changed their life. You know, in some ways, I agree. Like I’ve worked very hard for everything I’ve had, so it’s not just luck, but at the same time, there were certain opportunities that came by way, that I think I was luck to get.

Jane Erbacher: Totally.

Rob MacDonald: I do, whatever term you want to use, I do pinch myself every morning, that I get to live this life that I live.

Jane Erbacher: And you love, and you do so well. I want to know, talking about pinching yourself every morning, what does a regular day, like a normal day look like for you?

Rob MacDonald: Oh boy. I work almost every day.

Jane Erbacher: How do you wake up?

Rob MacDonald: how do I wake up?

Jane Erbacher: Yeah.

Rob MacDonald: Jump on the bed and do a thousand push-ups. That’s not true.

Jane Erbacher: That’s Batman and Zorro.

Rob MacDonald: The first thing I’ve done, I’ve kind of built my life for the most part, I don’t have to wake up to an alarm clock. Now that requires a certain amount of sacrifice. It means I go to bed every night, but I like going to bed early.

Jane Erbacher: Yeah, it’s the best.

Rob MacDonald: I go to bed around 9 at night, and I don’t have to be at work till 9 in the morning. Are there times, once again, that I have an early morning flight or stuff that I have to get up for. Sure, but for the most part, I wake up without an alarm clock. I find that really helps because you feel energized. There’s nothing worse than getting woken up when you don’t want to wake up. It’s funny, because I have to be at work by 9, some days I’m up at 5. I get 8 hours sleep and I feel great. Some days it’s 5.30, sometimes it’s 7.30, but I let my body wake up naturally. Usually at that point, I’ll start on emails. Emails are a huge part of my job. I communicate with so many people, and it’s a great way to get to know your fans, your audience, your clients.

Jane Erbacher: You’re unbelievable at replying, like …

Rob MacDonald: Sometimes it takes me longer than I’d like because I get so many now, but I answer emails. I go to the gym at 9, work out from 9 to 11, because that’s such a big part of my life, and train with the people I want to train with here. Then I go home, eat some lunch, do more email, business development stuff. I spend a lot of the day on the phone now, talking to various instructors and people in our organization, then I usually train again, have dinner, and then I will relax for the evening. Really pretty boring.

Jane Erbacher: No, it’s not boring at all..

Rob MacDonald: It’s pretty work, train, work, train, eat, but in that, I love watching TV. I love going for a walk with my wife and our dog in the afternoon. I love going to my son’s recitals, and his rehearsals at his school. I don’t have to miss any of that. If sometimes, I want to have lunch with a friend, I have lunch with a friend. It’s the beauty of making your own schedule. The hardest part about running the business, you’re always working. The beauty of it is, is you can make your own schedules. You don’t miss those other things and I’ll do things that make the computer work more palatable. Sometimes I’ll sit on my deck and just look at the mountains while I do computer work. Most of the time I’m on the couch watching football or basketball or some show on ESPN, or some on Netflix.

Jane Erbacher: Or Usain Bolt, you love him.

Rob MacDonald: Yeah, I mean, it’s hard to consider that work.

Jane Erbacher: Yeah. I love it. I love when you speak to people who are so definite on their priorities and you hear their schedule. It’s like, it’s massively aligned. It’s like health, fitness, nutrition, family, work, passion, all in every single day, and that’s just – I love it, I love it, I love it, I love it. I want to know now, because I know that we can’t talk forever, even though I’ve got a billion questions for you, but I will come back to Utah. I want to know now, where you feel like you’re going in the next 12 months to 5 years. Where’s Rob McDonald, where’s Bobby Maximus, where are you all going?

Rob MacDonald: My goals to influence as many people as possible. Right now I use Instagram for that. I’ve actually got a book coming out on men’s health, it’s going to come out January 20th, cross your fingers. I’ve got a shoot that just came out with [inaudible 00:27:23] tactical.

Jane Erbacher: Maximus.

Rob MacDonald: Maximus. Those are things that I’ve been working hard at, and also I’ve been building the gym. The gym’s been my home for 9 years. It’s something I care deeply about and I love and it’s something I want to see grow. How big this thing gets in the next 5 years, I don’t know. I mean the bigger it gets, and here’s what becomes scary, growing comes with a certain amount of pain. There’s more work to do, and your schedule does not become your own, at some point. My goal is to just strike that balance. To keep growing this place, so we can help as many people as possible, but still not lose the quality of life, that I’ve developed.

I’m not talking quality of life in terms of money. In terms of being able to spend time with my kid, my wife, things like that. I would love it, in 5 years, it’s a very long-winded way to say this, I’d like to be one of the most influential life coaches, for the lack of a better term, on the planet. You know, if through books, through Instagram, through television, if I could positively impact a bunch of people’s lives, that’s what I want to do if I’m going to get there, I don’t quite know yet, but the foundation of that is being formed.

Jane Erbacher: Well, I feel like you’re incredibly on your way.

Rob MacDonald: Thank you.

Jane Erbacher: No, I mean it, like 100%, that you did influence my life in an irreversible way, like my whole life changed after level one, and it’s – I’m on my way to do all the exciting things that I want in the next few years, and I really appreciate it.

Rob MacDonald: That makes me really proud of you, but it’s something, for your listeners too, it’s important is, at the end of the day, what makes you happy. You know, there’s actually, there’s a story my English professor told me, about a gentleman that was the dean of Oxford University, one the best universities in the entire world, and he was miserable. He went home to his wife and told her he was miserable. She said, “What do you want to do?”. He said, “I want to deliver the mail”. She’s like, “You want to be a postman”. “Yes, I want to ride my bike, and deliver the mail, I just always wanted to do it”.

She said, “Well, do it”. He quit his job as the Dean of one of the best intellectual places in the world, and he became postman. I can’t vouch for the truthfulness of this story, or whether it’s one of those things that’s like an old wives tale, but the point is, when you’re wrapped up in money, when you’re wrapped in keeping up with other people, or when you’re wrapped up with some notion about what you should be doing, that’s when life falls apart. Like I tell people, do what you really want to do. Like I said, life’s short, and if you enjoy what you do, it makes everyday easier.

Jane Erbacher: Completely.

Rob MacDonald: I think people do things for the wrong reasons sometimes.

Jane Erbacher: Totally, social pressures rather than how they actually feel.

Rob MacDonald: A lot of times, with these pressures is what – I’m sitting here looking at you, thinking that you’re judging me, thinking that you’re thinking certain things, but the reality is that you’ve go so much going on your self.

Jane Erbacher: That’s true.

Rob MacDonald: I’m the last person on your mind, and I think we all fall in to that trap. We are so worried what other people think or say, it’s almost like get over yourself. That not talking about you, they’re not thinking about you, and they don’t care that much.

Jane Erbacher: Totally. That’s something that I love about this place, is that you come in here and it’s just good people, treating other people well. That’s what Gym Jones is. Like when I try and explain it to people, what is Gym Jones? I’m like it’s an unbelievable community, where work ethic and like treating people well, is valued above all else.

Rob MacDonald: It’s important.

Jane Erbacher: It’s very important.

Rob MacDonald: No one – you can’t buy your way in here. No one cares whether you’re an MBA superstar, whether you’re a Wall street banker or whether you’re a garbage man. Like no-body cares. Everyone’s the same, everybody works hard.

Jane Erbacher: Yeah. It’s the best. Thank you so, so, so much for everything.

Rob MacDonald: You’re welcome.

Jane Erbacher: And for today. That was awesome. Thanks for listening guys. Bye.

If you’d like to listen to this episode now you can find it online here.

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21

Jul

Love to run

Running, you either love it or you don’t.

My top 5 tips become a more efficient runner.

At the end of the day we were all born to run. I’m sure you’ve heard people say “You are going to ruin your knees from running” or “Humans aren’t designed to run long distance”

Well in actual fact, if you look back through evolution, humans evolved from the Ape-like ancestors where food did not come from the pantry, or from the supermarket or from take away. They had to hunt, gather and scavenge their food to survive. In order to live in this world, being able to run (and fast for that matter) was what would keep you being the fairest of them all. 

So, to skip through the years of evolution to where we are today, we are basically living in a world where we are sedentary. Where we no longer have to hunt, gather or scavenge our food which would require us to run lots KM a time to get our food. Now it is quite literally all at our fingertips. Because of this, when are required to run, it can feel unnatural or hard. We feel out of breath, like our lunges are burning. Or our joints hurt or overtime which can ofter result in us developing an injury. 

This is where I’m hoping my blog will help you to avoid feeling like you are “not a runner” 

I am totally guilty of saying it myself. It wasn’t until I really started reading about running and taking part in run workshops with video analysis, where I’ve really started to understand how I can be more efficient. Once I understood how to run, rather than just running it begins to feel effortless.

I am going to share with you  top 5 tips to become a more efficient runner. I will explain the tip, how to do it and why you should include it into your running session. 

TIP # 1 – Activation & Stimulation

The What – Activation and stimulation prior to running helps prepare the body for the run. It gives the joints, muscles and tendons a chance to loosen up, while increasing the blood flow and heart rate. The purpose is to replicate the movements you want to preform during the run. 

The Why – Activation prior to exercise, especially running is key to injury prevention. Spending 5-10mins activating the correct muscles groups will help you become more efficient. The correct muscle groups will be firing  therefore you wont be overloading certain muscles groups which cant contribute to injury. 

The How – 

Glute Bridge 2×10

Glute Bridge Bottom

Glute Bridge Top

Hip Hinge 2 x10 each side

Hip Hinge Front View

Hip Hinge Side View

Calf Raise 2×10 each side

Runner's Calf Raise

A-Skip 2x20M

A Skip 2

TIP # 2 – Cadence

The What – Cadence is the number of steps a runner takes per minute (SPM). Its the most common metric used to measure running form. 

The Why – The shorter the stride length and the quicker your stride rate, the faster and better you will run. If you have a low cadence, you will likely have a long stride. This is commonly known as ‘over striding’ Runners who over stride tend to lock their knees and slam their heels to the ground on every step. This will slow you down as it creates a bouncy gait, while also putting extra pressure through the joints and muscles. 

The How – By increasing your cadence you are moving your feet faster, you are changing the positioning of where your foot lands. It promotes your foot landing underneath you, in your centre of gravity. This naturally increases your turn over which means less energy moving up and bound from the bounding. 

Ideally you want to be aiming for at last 180 steps per minute. Set a timer for 1 minute and without changing your running pace count every step with that minute. From there you can adjust your cadence. 

TIP # 3 – Body Positioning 

The What – Body positioning can often be overlooked, as many people believe we all have our own running style. This is correct but there are tips to help us become more efficient in the way we position our body. 

The Why – Running with good body positioning will help eliminate injury and also improve your efficiency over time. 

The How – Running tall; by keeping you spine long with your shoulders back/relaxed and leaning forward from the ankles rather than breaking from the hips.

Torso facing forwards and stable; this will help eliminate wasted energy from the hips/head/arms bouncing from side to side. Keeping everything parallel to each other.

Stay relaxed throughout the body; keep the muscles groups which are not directly involved in running relaxed such as the hands, shoulders, neck, jaw and facial muscles.

TIP # 4 – Strength Training

The What – Also know as cross training in a runners training plan, where weighted or body weight exercises are used to help strengthen the joints, tendons, ligaments and muscles. 

The Why – Unfortunately, it is common for runners to avoid strength training in their program as there is a theory they’ve been taught they just need to run to get faster or improve their distance. That incorporating strength training will bulk them up and eventually slow them down. The main benefit for strength training for runners is for injury prevention. It helps improve structural weakness in the body and can actually eliminate the chance of overuse injury. 

The How – Choosing a program with compound exercises which target multiple muscle groups at once such as squats, deadlifts, chin ups, overhead press and bench press are a good start. 

TIP # 5 – Recovery & Maintenance

The What – Just like you would keep up regular maintenance on your car to help it run smoothly, it is importance to do the same with your body. Recovery from running can be a number of different modes so it is important not to just stick with one method. Recovery begins from the moment the run is finished until the next session. It can play a huge role in the performance of the next session.

The Why – Keeping up the recovery and maintenance will enhance our performance as our bodies are well rested and refuelled. It keeps our joints and muscles mobile to eliminate the chance of injury.

The How – Stretching, foam rolling, trigger point, compression, good nutrition, sleep, flexibility and mobility are many of the modes I use and would recommend to recover from running. 

In conclusion there is a real beauty to running as it can be done anywhere all you need is a pair of runners. There are so many truely amazing places to run and the sights you see on foot can be pretty spectacular. 

Being persistent with with running technique will be the key to improving efficiency. This takes time but making small changes can make a big difference in the big picture. 

I hope this blog has given you some key points to take away and hopefully help with you becoming a more efficient runner just like it has helped me.

Remember we were all born to run.

Happy running,

Jaimie Lee

17

May

What Is VO2 Max and Why Is It Important?

In reading about exercise and fitness, it is likely that you have come across the term “VO2 Max” at least once. Is this metric something you should be concerned with, or is it geared more towards elite athletes? Read on for everything you need to know to become a VO2 Max expert.

What Is VO2 Max?

VO2 Max is a measure of the maximum volume (V) of oxygen (O2) your body can use while working out as hard as you can. It is measured in millilitres of oxygen used per minute per kilogram of body weight, and it shows the efficiency of your body’s use of oxygen. While this measurement is a useful tool for charting your cardiovascular fitness, it is not the only metric you should use. VO2 Max varies according to a number of factors, including red blood cell count, muscle adaptation to exercise, genetics, and the volume of blood your heart can pump. Even among elite athletes, VO2 Max levels can vary drastically due to these external factors. For an overall frame of reference, average VO2 Max for the general population typically falls within a range between 30 and 60 ml/min/kg, with men showing slightly higher numbers than women. VO2 Max deteriorates as your body ages, so older individuals typically have lower VO2 Max than their younger counterparts.

What Is VO2 Max Testing?

A qualified fitness professional can test your VO2 Max for you. The test involves wearing a breathing mask while performing an increasingly difficult exercise on a treadmill or stationary bike. The mask measures the ventilation, oxygen, and carbon dioxide levels as you breathe in and out. The test will push you to your highest limits of exertion, so keep in mind that this test is not meant to be easy. While the test takes varying amounts of time for each individual, it can typically be completed in about 10-15 minutes. VO2 Max can also be approximated from race paces and other in-the-field data, but these methods only give an approximation, not an exact calculation of VO2 Max.

Why Should I Measure My VO2 Max?

Knowing your VO2 Max gives you increased insight into your overall fitness level and the efficiency of your body as it processes oxygen. It is a highly useful metric for tracking your progress on your journey to cardiovascular health. It is recommended that you test your VO2 Max about once a year if you are trying to maintain your current level of fitness. If, on the other hand, you are training to improve your cardiovascular health, you should aim to test your VO2 max every 6-12 weeks so you can chart your progress.

How Do I Improve my VO2 Max?

The best way to increase your VO2 Max is to get consistent aerobic exercise. Most experts recommend at least 30 minutes, three to five days a week. You can further increase your VO2 Max by incorporating intervals into your training. For example, let’s say you are going to run 5 km, and it usually takes you about 25 minutes. Run the first 5 minutes at a relaxed, comfortable pace, then switch to 2-5 minutes at your maximum pace. Keep alternating paces until you have completed your target distance or time.

Now that you have an understanding of VO2 Max, it’s time to get tested. With Metabolic Measures, the test comes to you and we will be happy to answer any questions you may have. This is the first step towards improved cardiovascular fitness for now and for the rest of your life.

Author: Jarrad White, cofounder of Metabolic Measures is a Physiotherapist and VO2 Max testing expert based in Perth, Western Australia.

22

Feb

More Power!

Would you like to be more powerful? Athletically speaking?

Increasing your power will allow you to generate force at a faster rate (rate of force development) and move faster.  This is not just important for elite athletes but the everyday weekend sporting warrior and also the elderly population (imaging being able to react quicker and prevent a fall that could cause serious injury).

Hence it is important to train in the correct manner for power to improve this athletic quality. 

Lets look at one of the equations for power; POWER = FORCE x VELOCITY

To keep things simple, to get more powerful whilst training it is important to generate a lot of FORCE i.e. lift a heavy weight, and move it quickly and explosively (high VELOCITY).

Of course the trick here is that when something gets heavier you cannot lift it as fast, so how heavy should you lift and how fast should you lift it?  Well you should always try to lift as fast as possible (while maintaining good technique) when trying to maximize power development.  But ‘HOW’ heavy is something that is more difficult to determine.  This will be different for each individual based on training experience, strength levels and genetics.  To determine the optimal load for maximizing power in various exercises sport science testing equipment is available to accurately provide you with this information.  Unfortunately this equipment is not available to many outside elite sporting environments.  So lets focus on several methods of training that have been proven to improve your muscular power.

Method 1

Strength Training

Just get stronger!  Strength is the base for all things powerful.  Improving your strength by performing resistance training will in most instances improve your power, especially if you have a limited training history or are relatively weak and have a greater window for adaptation and improvement.

Method 2

Plyometric training

Plyometric training sees the body or training equipment being propelled into space hence the speed of movement (velocity) will always be higher that traditional resistance training. This method of training enhances your rate of force development, particularly when requiring to move your own body weight rapidly.  Exercises such as jump squats, broad jumps, single leg hops and clap push-ups are all forms of plyometric exercises.  Low repetition numbers and long rest periods are needed for plyometric exercises to ensure the body has adequate recovery and perform at the optimal level reducing the likely hood of injury.

Method 3

Weightlifting or Olympic Lifting

The sport of Weightlifting sees athletes perform two classical lifts, the snatch and the clean and jerk.  Weightlifters are amongst some of the most powerful athletes in the world.  After all their sport involves them lifting as heavy as weight as possible from the floor to above their head.  To do this a high amount of force needs to be created at rapid velocities (with extreme technical skill).  Research studies have shown that weightlifting training alone improved vertical jump to a greater extent than plyometric and traditional resistance training.

In conclusion the best methods for improving power all involve one constant.  You are trying to move fast and explosively.  Remember that strength is the base for all thins powerful, so you need to continually improve your strength levels through heavy resistance training.  But to get quick you have to move quick, power does equal force multiplied by velocity!  Remember that movement patterns must be well practiced before high weights are moved quickly. 

Nearly all classes at Revolution develop your strength and power in some form. However the Pure Strength and Strongman classes specifically have this focus.  Ask any of the trainers here at Revolution if you want to understand the importance of and methods of developing your POWER, athletically speaking of course.

References

The Effect of Different Training Programs on Eccentric Energy Utilization in College-Aged Males. Hawkins, S B; Doyle, T L A; McGuigan,  R. Journal of Strength and Conditioning Research, October 2009, Vol. 23 – Issue 7: pp 1996-2002

Essentials of Strength Training and Conditioning. 4th Edition. Editors G Haff & N Travis Triplett.  National Strength and Conditioning Association

27

Oct

Deadball Slam

So what is Metabolic Conditioning or MetCon Training anyway?

 

Metabolic Conditioning is a form of training that aims to improve performance in a particular energy system or pathway by improving the amount of fuel source available for and the efficiency of that energy system resulting in improved energy delivery.

To explain the three energy systems utilized within the body, always remember that all three are working together to provide chemical energy that the body can use to create physical work.  Yet the body will always use one of the three predominately based on two important training variables. Being how long or how hard you work, otherwise known as the duration or intensity of the training.  While the three energy systems have different names depending on what source you read about them from, they are commonly known as the immediate, short term and long term energy systems with the first two being anaerobic (no oxygen required to fuel their usage) with the long term energy system being aerobic (oxygen required to fuel their usage).   For your information, ATP-CP energy system, Lactic Acid energy system and Aerobic energy system are common names used for the three energy systems respectively.   A tabled summary of the energy systems is provided below.

MetCon

*ATP = Adenosine Tri-Phosphate, CP = Creatine Phosphate

Why All The Rage?

The benefits of metabolic conditioning are well known throughout the fitness industry, fast becoming an extremely popular method of training for personal trainers looking to achieve positive results for their clients.  Such methods of training are quite prevalent in functional training studios like Revolution Personal Training.

The reason behind the popular usage of metabolic conditioning is that a high level of aerobic fitness can be achieved by primarily stressing the anaerobic energy system.   This results in the development or maintenance of lean muscle mass while still improving aerobic fitness and losing fat mass, an often-desired body composition requirement of most clients.  This is because scientific studies has shown that various hormones that can negatively effect muscle hypertrophy or size development are not as prevalent following metabolic conditioning in comparison to steady state or long distance continuous training.  These catabolic (to break down) hormones are definitely not wanted when looking to maintain or improve lean muscle mass.  Post such sessions, the high intensity nature of the training will leave your metabolism burning for an extended period of time, another fat loss or body composition transformation advantage!

The anaerobic stress created through metabolic conditioning is also beneficial to many team sport athletes, hence this form of training is used quite extensively within many elite team based sports as it can be programmed to be quite specific to the requirements of the sport.

How Do You Train For It?

Classes that focus on this form of training at Revolution Personal Training include our MetCon and HIIT classes.

These classes see clients perform a combination of cardiovascular and resistance training exercises, either with body weight only or with the use of training implements such as kettle bells, dumb bells, ropes and sleds.  The movements or exercises are often very ‘functional’ incorporating several major muscle groups and joints and movement patterns that are required for your everyday activities (pushing a pram, picking up the shopping bags, placing the tin of biscuits on the top shelf, and then pulling them down again straight away).  This sees a large amount of muscle mass trained within the session, high heart responses and a high rating of perceived exertion felt.

The intensity is obviously quite high so that the first two energy systems are stressed (remember these being anaerobic, hence no oxygen is required yet high energy outputs are needed).  However the repetitive rounds, reps or intervals of exercise ensure that the aerobic energy system is also stressed and the subsequent ‘fitness’ gains or aerobic capacity is developed.

Don’t let this put you off however as all classes, specifically the work to rest ratios and the individual exercises can be adapted to suit your personal fitness and mobility levels.  The classes are challenging but client goals and targets can be set within each class as you look to improve throughout Revolution carefully planned12 week training block.

References

  1. Kenney, Wilmore and Costill, Physiology of Sport and Exercise, 6th Ed
  2. http://www.poliquingroup.com/Tips/tabid/130/EntryId/2304/Do-Short-Sprint-Intervals-to-Build-Muscle-and-Improve-Conditioning.aspx
  3. http://www.mensfitness.com/training/endurance/metabolic-conditioning-the-key-to-better-performance