3

May

26

Apr

19

Apr

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

2

Aug

Turmeric for immunity

Eat well to stay well.

Foods That Improve Your Immune System

Your stomach is related closely to your immune system.  What we eat can have a significant effect on how we feel and often we become run down with an illness.   This is important especially during the winter cold and flu season!

Quite often an internet search will come up with a certain number of foods that are reported to be extremely helpful in improving your immune system.  While not revolutionary, here is a list of foods that may assist you to improve your immune system, how they do it, and how you can incorporate into your diet.

Please read on and enjoy and stay healthy because in regards to getting a cold and flu ain’t nobody got time for that!

What to eat; Green Tea

Why; Certain chemical compounds in green tea prevent the bugs that cause the cold from increasing in number. The amino acid that’s responsible for this immune boost is L-theanine.

Tip; make sure you dunk your tea bag several times to ensure you get enough of the good stuff out. 

What to eat; Turmeric

Why; A spice that can be added to many foods when cooking, Turmeric has the active ingredient curcumin which aids in providing anti-inflammatory, anti-oxidant and anti-bacterial benefits (includes manganese, zinc, B vitamins and iron).

Tip; cover your chicken with this spice when cooking, toss your cooked vegetables with it, add it too soups… just add it to everything!  It also assists with muscle development!

What to eat; Ginger

Why; Ginger is a strong antioxidant, anti-inflammatory and antimicrobial properties, boosting immune function and reducing cellular damage. Ginger stimulates digestion, potentially relieving bloating, cramping and nausea.

Tip; create your own soup, stir-fry or tea with it to provide an immune system boost.

What to eat; Garlic

Why; Garlic is also an immune system warrior, protecting the body from infections and illnessGarlic contains allicin, a potent phytonutrient that is great for cardiac health. It has been shown to help lower blood pressure, inhibit blood clotting and promote healthy cholesterol levels.

Tip; add it to everything that you cook!!!! Just make sure you brush your teeth or use mouth wash after eating it!

What to eat; Pineapple

Why; Contains B group vitamins including thiamine (B1) and B6, which are required for energy metabolism and nerve function. Pineapples have the enzyme bromelain aiding protein digestion which allows your body to utilise immune boosting amino acids effectively.  Pineapples help to prevent inflammation also.   Do consider however that it is quite high in sugar, so don’t eat an entire pineapple in one sitting perhaps.

Tip; add to fruit salad, yogurt, blend in a tropical fruit smoothie, eat on own as a post work out re-energiser.

What to eat; Protein

Why; Protein helps with repair. Enough said.  Make sure you are eating combinations of foods that provide a complete protein source or amino acid profile.  Animal food sources provide you with complete protein sources, but a combination of plant based foods can still provide you with a complete protein food source.

Have your cut of meat with cooked green vegetables broccoli, asparagus and peas for added ‘green’ protein.

What to eat; Wheatgrass

Why; Wheat Grass is exceptionally nutritionally dense green food including nutrients such as chlorophyll, beta carotene, vitamin C, B complex vitamins, anti-oxidants, amino acids, calcium, potassium and magnesium.  This helps support liver and immune function by boosting the liver’s ability to flush out toxins.  It is an also anti-bacterial food that helps to maintain an alkaline state within the body avoiding inflammation.

Tip; Add it too your green smoothie, sandwiches or salads.

What to eat; Berries

Why; Rich in vitamin C (believed cell damage prevention and immune system protection capabilities) and polyphenols that help promote healthy tissues and organs.  As they contain flavonoids berries have strong antioxidant capabilities.

Tip; try to have a wide variety of berries, buy them fresh and freeze them to add to smooties or yogurt.

What to eat; Vegetables, all of them, especially Orange ones

Why; Orange vegetables beta-carotene, an antioxidant that the body converts into Vitamin A, an essential nutrient for fighting against disease

Tips; sweet potatoes sliced and backed, then coasted in olive oil and Himalayan pink salt can taste just as good and fried potato chips. Also try to eat carrot raw to maximise the nutritional value of the food.

In Summary;

  • Eat a wide variety of colours within each meal (especially orange).
  • Avoid processed foods.
  • Focus on fresh vegetables and fruit.
  • Have smoothies and soups, which can be extremely nutrient dense food sources with a high nutritional value, a wide variety of food types and wide variety of colours.
  • If feeling under the weather, increase your calorie intake, especially at break fast.  Your body needs more energy to fight the infection so give it that energy.
  • Also, while unrelated to nutrition, make sure you have adequate levels of sleep as reducing the hours that you sleep increases the percentage chance of common down with illness. 

References

https://www.thehealthychef.com/2014/05/supercharge-your-immune-system/

https://www.google.com.au/?client=safari#q=mens+health+foods+that+improve+your+immune+system

http://greatist.com/health/superfood-pineapple

http://www.linwoodshealthfoods.com/eu/blog/article/5-foods-that-can-help-your-immune-system

http://www.bodybuilding.com/content/8-high-protein-vegetables.html

http://www.prevention.com/food/healthy-eating-tips/power-foods-that-boost-immunity/slide/6

http://www.thekitchn.com/five-ways-to-eat-fresh-ginger-99287

http://www.care2.com/greenliving/7-fruits-and-veggies-that-boost-immunity.html

29

Jul

Morning Rituals That Make A Difference

Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either. However, there are some things that you can do in the morning that are universally beneficial, no matter who you are. Bupa Life Insurance recently featured us in their post on this topic, and we thought we’d expand on that here and share some more healthy ways to start your day. Read on for a few of our favourite tips for a healthy start to your day.

1.    Remember to Hydrate

During the time that you are sleeping, your body is still digesting and processing the fluids you took in from the day before. However, since you have no longer been bringing in any fresh liquids, your body’s stores are running low. Before you reach for that cup of coffee, make a point of replenishing the fluids your body needs with good old-fashioned water. Heat it up a bit and drop in a few slices of lemon, rather than drinking it plain and cold. The warmth will feel cosy and soothing, and the acidity in the lemon will help to perk up your digestive system in preparation for your breakfast. This was our top tip for the article by Bupa Life Insurance, ‘Lifestyle Experts Share Their Healthy Morning Habits‘.

2.    Enjoy Some Fresh Air

When you first wake up, open a window or step out into your backyard. Breathe deeply to get the oxygen flowing throughout your body, signalling to your brain and your muscles that it is time to start your day. If you have enough time, try to squeeze in a workout before you head to work. This way, you won’t be able to make excuses about being too busy or too tired later in the day. Getting the blood and the oxygen pumping will help to wake you up and give you more energy to power through your work day. If you’re short on time in the mornings, even just a quick walk around the block can do the trick.

3.    Eat Breakfast with Your Opposite Hand

While this may sound a bit strange, eating with your opposite hand forces you to use the other side of your brain and requires you to think differently. Not only does this forced concentration help you to wake up in the morning, it is also great for keeping your brain and your hand-eye coordination sharp. Once you’ve tackled this somewhat complicated task first thing in the morning, your brain will be primed for all of the challenges that will come later in the day. As an extra bonus, it will slow down your eating for better digestion and allows your brain enough time to process when you’re full, helping to minimise over eating.

These are just a few of the ways you can get yourself going in the morning. Feel free to try several methods until you find the combination that works best for you. As we said previously, no two people are alike, so take the time to experiment until you find your perfect morning ritual.

For your social media (Facebook/Instagram/Twitter):

A healthy start to your day encourages you to have a healthy rest of the day. Just as no two people are alike, no two personal training schedules are the same and no two morning rituals will be identical either.

Check out the latest post by Bupa Life Insurance, featuring some tips from us on our favourite morning rituals: http://www.bupa.com.au/life-insurance/lifestyle-experts-share-healthy-habits/