21

Nov

Lazy Sunday of Surfing

Good Morning hope you are enjoying your weekend and with mother nature turning on some brilliant weather on Sunday it seems appropriate to spend the day outdoors enjoying the sunshine.

With summer just around the corner it is the perfect time to get some surfing practice in before the beaches get to crowded. Head on down to your local surf beach and if you haven’t got a surf board and wetsuit of your own, there is sure to be a surf hire shop close by and you can usually hire a board and wetsuit for about $30 for a few hours.

But be warned paddling out into the surf can be more tiring than you think. But on the plus side its a great way to burn off some extra calories!

Hope you have fun. See you out there.

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18

Nov

Movember Group Personal Training Session

Luke Scott MovemberWell folks we have flown past the halfway mark of Movember and if you look really closely you can almost see some hair on our upper lips.

Check out the photos of the Revolution guys proudly sporting their terrible looking moustaches for the great cause.

Please show your support for this great cause.  We would be very appreciative if you were to donate on the Movember website by clicking here.

Alternatively you could attend our Group Personal Training fundraiser at Maribyrnong Park at 9:00am on the 28th of November.

For just $10 you can join in on our 1 hour training session with all funds going  towards the Movember cause.

For further information and to register check out the events page on our website.

Please feel free to invite as many people along as you like, the more people we can get to join in the fun,the more proceeds we can donate to this great cause.

Just be sure to register everyone so we can accommodate adequately for all participants.

We really hope to see you there!

Warm Regards,

Nathan Tieppo

Nathan Tieppo Movember Image

P.S. We have also included some details about the session on our facebook page facebook.com/RevoPT

P.P.S. There are a few more on our twitter page twitter.com/RevoPT

Don’t Forget to register here: Events Registration Page

14

Nov

Lazy Sunday @ Melbourne’s Lane Ways

Good Morning, once again it looks as though the Melbourne weather today is going to be pretty miserable, but there is no need to let that stop you from making the most of your Sunday. On a gloomy day like today nothing says Melbourne like a stroll through the seemingly endless arcades & lane ways on offer throughout the great city of Melbourne.

Why not start your day out with a healthy breakfast (or lunch depending on what time you decide to get up) at one the cafe’s or restaurants in one of the iconic Melbourne lane ways such as Degraves St, Block Place or Centre Place, my personal favourite is Cafe Andiamo on Degraves St for a great breakfast and my morning caffeine hit . Remember if you grab yourself a coffee while you are there it will also help increase your metabolism for the day giving you some added energy and helping to burn a few extra calories.

While your out be sure to have a meander through some of the great lane way shopping Melbourne has to offer, from vintage to modern clothes, gym wear to bedroom wear. you are sure to find it all in the great lane way shops in Melbourne. All you have to do is walk around and have a look for it.

Enjoy your day!

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31

Oct

Lazy Sunday @ Ten Pin Bowling

Good morning everyone. Welcome to yet another Sunday even if this one doesn’t appear as though it is going to be quite as nice a day as we have been having lately.

However don’t despair because as usual we are here to the rescue with an great way to have a fun sunday afternoon and stay out of Melbourne’s rain. Today why don’t you head on down to your local 10 pin bowling centre with your family or some friends and organise yourself a couple of games and you can finally make use of all those bicep curls your trainer has had you doing.

Don’t be shy to have at least one game with the bumpers on either  you can have a lot of fun seeing how many times you can get it to bounce off the rails. If your really keen to get some extra exercise you may even be able to do some weights with the bowling ball while you wait for your turn to do some bowling…Just wishful thinking!

So on this miserable looking Sunday afternoon stay out of the rain and check out one of Melbourne’s 10 pin bowling centres.

We’d love to hear your best score.

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17

Oct

Lazy Sunday @ Victoria Market

Good morning Melbourne. Happy Sunday, I hope you enjoyed a sleep in this morning. But now to the old dilemma, what to do today? How about heading down to the Queen Victoria Market and grabbing yourself some of the great bargains that are on offer.

Walking through all the stalls and looking through the clothes, shoes, fashion accersories, cd’s, dvd’s and jewelrry on offer is a great way to get your body moving and burning a few extra calories without having to work up too much of a sweat. If you take the family along on a Sunday there is even an outdoor cafe with childrens rides and activities to keep them entertained.  On your way out of the market make sure you grab yourself some of the great fresh produce on offer to use for great tasting healthy eating during the week.

The Queen Victoria Market is located on the corner of Victoria & Elizabeth streets in Melbourne’s CBD and is open 9am – 4pm on Sundays.

For any extra info on the Queen Victoria Market head to their website.

Enjoy the day and have fun in the exploring Melbourne’s own Queen Victoria Market.

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12

Oct

The Importance of Carbohydrate Eating for a Sporting Event

Foods, especially carbohydrates, play an important role in helping your body work at its optimal level when training or competing in a sport or event. The type and amount of carbohydrates, as well as the timing of your meals, can improve your performance and postpone fatigue and also improve recovery. To achieve the best carbohydrate fuelling in sport, there are 3 important phases: pre-event, during the event and post event. The timing of carbohydrate intake is important to glycogen stores, especially after exercise when the body is replacing lost glycogen.

Before the event

Before competing in a sport or an event you must ensure that your muscles are fully loaded with glycogen by ensuring you have had a sufficient carbohydrate intake the day before. Eating balanced meals the day prior to the sport or event is a great place to start; however, the final full meal before the event should be eaten 3-4 hours prior to the start. This is to allow for complete digestion and to allow for the carbohydrate to be broken down and absorbed into your body. The next important step before an event or sporting game is to consume 100g of a carbohydrate beverage 3 hours prior to the start; this is also to ensure that your muscles are completely loaded with glycogen. Finally, a snack can be eaten (if needed) 60 minutes prior to the start of the game or event (any closer and it can reduce your performance levels during the game/event). Remember to stay well hydrated leading up to the start of the event/game and finish your fluid 20 minutes before starting (as this is the time needed to allow your stomach to empty its contents). Each individual will have a different food intake to replenish their muscle glycogen stores. However, as a rough example, a 50kg person training 2 hours a day would require approx. 300g of carbohydrate per day. Simple carbohydrates are not recommended before an event to load glycogen levels; complex carbohydrates are important and if necessary professional sports fuelling products are acceptable.

During the event

Carbohydrate intake during an event is even more important, especially where the participant has had inadequate intake before the event. It has been shown that sipping a carbohydrate fluid while competing (where possible) can improve performance, rather than fruit juices, due to their high levels of fructose which can be hard for the body to absorb and like solid foods may cause gastric distress (an upset tummy) for some people.  It’s important to remember that fuelling during an event should be well practised: you should know which foods/fluids provide the best fuel source, which foods your body can tolerate while still competing, and how much is ideal for you.

After the event

Refuelling and replacing lost glycogen stores occurs in 2 phases: firstly a rapid phase and following that a second slow phase. The first phase occurs in the first 4-6 hours and is important due to the low, depleted muscle glycogen levels. After this initial phase a slow phase of 24-72 hours occurs to replenish the muscle stores. Where gastric distress is apparent after exercise it is recommended that you commence with water, then on to a carbohydrate fluid, followed by some fruit and then working up to a recovery snack. It has also been found that low GI foods are best for glycogen replenishment.

There are many great carbohydrate food options when training for an event. Some low GI foods include: fructose (from fruits), vegetables, soy beans, kidney beans, lentils, sweet potatoes, whole grain rice and pasta, oats and brown bread.  Some great ideas for recovery snacks include: professional hydration fluids, healthy snack bars, sandwiches, smoothies, fruit, crumpets, fruit bread, toasted sandwiches, vegetable soup and a roll, a bowl of cereal, fruit salad and yoghurt, or baked beans on toast.

Overall, it is important to understand these concepts when training, especially if you want to get the most out of your body during a game/event. Hydration also plays an important part in your performance and recovery and should be looked at also. Remember to eat carbohydrate-rich foods which will best meet your refuelling goals and train hard.

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