15

Jan

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.

🙂

5

Jan

The Paleo Diet


The Paleo diet, also referred to as the Palaeolithic diet, the caveman diet, the Stone Age diet or the hunter-gatherer diet, is thought to be one of the world’s healthiest and simplest diets around today. It has been thought that following a diet similar to our hunter-gatherer ancestors in today’s society is of great benefit, not only for our health and fitness, but for weight-loss and potential prevention and treatment of certain diseases. These include heart disease, cancer, osteoporosis, metabolic syndrome, acne, auto-immune disease, and many others. This is a breakthrough nutrition plan that has been devised by professors of Palaeolithic diets, fitness professionals and nutritionists, and is based on eating foods that we are genetically designed to eat. The Paleo diet is derived from the diets of our Palaeolithic ancestors and is supported with scientific research and through real life achievements.

This diet is primarily based on consuming lean cuts of meat (beef, pork, chicken turkey, rabbit, goat offal and game meat), fish (most available fresh fish and shellfish), eggs (limited to 6 per week), tree nuts, fresh fruit (almost every variety), non-starchy vegetables, and oils (including olive, avocado, flaxseed, and coconut). Water is the only drink (there was nothing else available back then), and there is a big emphasis on cutting out salt and sugar, as they were not available in this Paleo era. The main foods to avoid are dairy foods (and processed foods made with any dairy products), cereal grains (corn, oats, rice, wheat…), legumes, and starchy vegetables. We are talking about an era in time that lasted 2.5 million years and was around 10,000 years ago, ending with the development of agriculture. If they were able to survive in this era, an adapted version of their diet has been proven to help fight disease, provide maximum energy and keep you naturally thin, healthy and strong.

There are many books devoted to this topic, including a basic book and cookbook to complement the diet, with many easy and tasty recipes to follow. There is also a version of this diet dedicated to athletes, whose dietary requirements are more demanding. For the serious athlete it is important to ensure the right foods are consumed before, during, and after workouts/events. This is outlined in the 5 stages of daily eating relative to exercise:

Stage 1- Eating before exercise

Stage 2– Eating during exercise

Stage 3– Eating immediately after exercise

Stage 4– Eating for extended recovery

Stage 5– Eating for long term recovery

There are many reasons that this diet is a great way to allow the body to perform at its maximum potential and why many athletes around the world choose to adopt such eating guidelines. They allow an increased intake of BCAA (branched chain amino acids), which promote muscle development and anabolic function, while offsetting immunosuppression which is common in endurance athletes after long bouts of exercise. Such a diet can reduce tissue inflammation usually prevalent in athletes and promote muscle healing, and can also be alkaline-enhancing, allowing muscle protein synthesis to be promoted.

Overall, this diet is a change from the standard Western diet we have become accustomed to; however, there are many benefits to adopting such a dietary change. Primarily, the many health benefits, weight-loss benefits and athletic performance benefits have been documented and backed up with scientific research over the years and have proven to have healthy and long lasting effects.

View image at original source: http://bit.ly/1g2rUd

5

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.

5

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.

19

Dec

Lazy Sunday @ National Sports Museum

Good Morning, well its the last Sunday before Christmas, so I trust that al of you have your Christmas shopping sorted and are looking for a way to enjoy your afternoon and stay away from the crazy Christmas crowds at Melbourne’s shopping centres.

Check out the National Sports Museum located at the Melbourne Cricket Ground. It contains loads of exhibits with the history of Football, cricket, horse racing and the Olympics.

The most entertaining exhibit though would be the interactive exhibit that enables you to test out your football abilities with goal kicking competitions with AFL players, challenges against cricket stars and loads of challenges and activities.

So get on down and see how you compare to our sporting stars.

View image at original source: http://bit.ly/i362q1

13

Dec

Man Up Monday Personal Fitness Workout #23

sprint trainingWell it looks like it is going to be an amazing day today (getting so confused with this up and down weather). So for todays workout we are going to get outside and enjoy the glorious Melbourne sunshine while it lasts, just remember to put on a bit of sunscreen.

Ok so todays workout is going to be a pretty high intensity running session and you will need a timer & a couple of cones or markers 50m apart.

The workout is 10 x 50m sprints in 15 seconds. The aim is to sprint the 50m as fast as possible and use the remainder of the 15sec as your rest (ie: sprint 50m in 8sec & rest for 7 sec)

Keep doing this until you have done 10, 50m sprints then have a rest for 2 minutes repeat all of this for 4 sets.

However if you find you are tiring and just making it to the 50m marker and having to run again reduce the distance by 5m.

Good Luck.

Let us know how you go with it