10

Aug

Tuesday Newsday – Are You Getting The Best From Your Employees?

Corporate Fitness MelbourneIt has been proven time and time again that leading a lifestyle of exercise and healthy diet equates to better health and improved performance. But performance is such a broad term that it is often misunderstood. When you think about exercise & performance together it is usually about doing your 5km run 10 seconds quicker or getting an extra couple of repetitions out when pumping the guns.

But what about the effect of exercise on workplace performance? Think about it. A healthy employee is likely to be able to focus on tasks for longer, make less mistakes, work the hours required and their commitment to a healthy lifestyle also shows that they are able to stick to a task and not make excuses to avoid it. A healthy diet will fuel the brain for proper functioning which again will lead to better workplace performance.

There have been numerous studies that have shown the beneficial effects of a healthy lifestyle on workplace productivity. One study conducted by Medibank found that workers who have poor health behaviours are likely to have up to 9 times more sick days annually than  healthy employees(18 days compared to 2 per year).

So how do you get the most from your employees? Initiatives such as work place health and wellness programs have been shown to not only have significant improvements in employees health which greatly reduces absenteeism. But also a vast economic benefit as a result. In 2005 an analysis of 56 different studies was conducted to help determine the effectiveness of the inclusion of workplace health and wellness programs. It found that on average the cost:benefit ratio resulted in a saving of over US$5 for every US$1 spent on a wellness program.

So the benefit is not only evident for employees as they will receive a great boost in physical and mental health as well as an improved lifestyle. But also for business as they receive economic benefits from reduced absenteeism, decreased presenteeism, increased employee job satisfaction and it can also help attract new employees to business.

For programs such as these to attract the most success, it is important that the CEO, department heads, etc also get involved and lead the initiative from the front, showing their commitment to improving health and improving performance in the workplace and in life.

Image Source.

9

Aug

Our 10 Best Posts… So far.

We have been focusing on our blog for around a month now and I think we are starting to get a few things right.
We are getting around 600 visits a month on our blog now and it’s growing at a rate of over 100% per month so things are looking up!
So after as bit of a re-cap we thought we would bring you a list of our best blog posts so far.
1.  How I lost 60kgs.
2.  Why Mobile Personal Training Rocks My World (And How It Can Rock Yours Too).
3.  How to lose weight.
4.  The Problem of Illegal Performance Enhancers. Pt 1.
5.  The Problem of Illegal Performance Enhancers. Pt 2.
6.  Visualisation
7.  Tuesday Newsday: Caffeine in Sport
8.  Functional Fitness Training
9.  Is MasterChef making Australia fatter?
10.  How to get a body like Elle Macpherson’s
So whats your favourite?

8

Aug

In Home Personal Training

In home personal trainingIf you are one of the 100’s of Australians finding it tough to get to the gym then hopefully we have a solution for you… and it’s not a new thigh master!

If you have ever thought, gee I wish I had a gym at home, or that the gym would come to you, then hopefully we can help.

Or maybe you do you have a gym at home and want to know how to utilize it better and get true value out of your purchase, (and stop using it to dry your clothes on!)

Then maybe personal training in your home is for you.

Our mobile personal trainers are expertly equipped to help you achieve optimal results with all of the convenience of training from home.

If you ever dreaded getting to the gym after work, or having to find a parking spot, or even having to put up with a gym full of people enjoying their own looks in the mirror then this is the answer.

We run a fully equipped service and bring with us any equipment necessary to get the results you need.

We also are well versed in body weight training and improving your ability to move in all directions using your body weight as resistance. This as well as other activities like boxing, kickboxing, kettlebells, and running will be used to get you in the best shape of your life.

Even if your lifestyle is just needing a little bit of a tune up an a few tweaks here and there at home personal training is a great answer as the accountability is high. You have someone knocking on your door to get you butt moving. Nothing can get in the way of that!

Fire us an email if you think that at home personal training is the ideal option for getting your butt moving, all with the convenience of being done in home.

8

How to lose weight.

How to lose weightHow do I lose weight?
Weight loss occurs when there is a chronic decrease on caloric intake, compared to our energy expenditure. It takes a loss of approximately 7700 calories to lose 1 kilo of body fat. We should all know the energy balance equation
Change in energy stores = energy intake – energy expenditure
What this equation does not take into account is the effect that weight loss will have on energy expenditure.
The energy balance equation can be expressed in a way that will account for the dynamic nature in humans.
Rate of change = rate of change of – rate of change of
energy stores energy intake energy expenditure
When body weight decreases due to chronically depleted energy intake, there is a compensatory decrease in the amount of energy used at rest, as well as during activity when body weight is being carried around.
What does this mean for weight loss?
It means that just decreasing your calorie intake by 250 calories a day below your energy intake will amount to a 1.6kg weight loss at some time. Once this occurs you will need to decrease your calorie intake again to lose weight.
The other side of the energy equation involves the expenditure of energy and includes basal metabolic rate, thermogenesis (heat production) and exercise.
Basal metabolic rate (BMR) is the rate of energy expenditure under standardised conditions. It is important because it represents 60% – 75% of total energy expenditure in the average sedentary person. It is proportional to fat-free mass and after age 20 it decreases approximately 2% for women and 3% for men per decade. Prolonged dieting also influences BMR by decreasing it.

Estimating Basal Metabolic Rate
Males Females
15 x Body weight [kg] + 716 = Calories 12 x Body weight [kg] + 716 = Calories
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:
If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or training twice a day) : BMR x 1.9

Adjustments for age
30-35yr reduce BMR by 5%
36-50yr reduce BMR by 10%
51-69yr reduce BMR by 15%
70+ reduce BMR by 20%
The advantage of using exercise compared to caloric restriction alone in weight loss programs is that there is a higher proportion of body fat lost than lean tissue.
Exercise and Energy expenditure
Physical activity constitutes the most variable part of the energy balance equation, being 5% to 40% of daily energy expenditure. A strenuous exercise session can expend 700-800 calories for a 70kg person. Do the maths. 800 caloris times five days equals 4000 caloris. Half a kilo! The important thing to remember is to not increase you food intake otherwise you won’t lose it.

8

Lazy Sunday @ The MCG and Etihad Stadium

Well yet again everyone’s favourite day is here. You have got to love a Sunday. But what to do? There is plenty on as usual in Melbourne but with the end of the season just a few weeks out  and teams desperate to make the cut come finals time, its a great chance to see some amazing games of football. While your at it I’ll even throw in a few ways to get in a bit of cheeky exercise while you are there.

If you are deciding to head on down to the MCG for some AFL action then a great way to get into the mood for the game is to catch a train in (also helps you to avoid the hassle of finding a parking space). Get off at Flinders St Station and enjoy the walk and atmosphere with all the supporters making their way into our great stadium. The 2km walk will be a great start to the day and get excited for the match.

If Etihad Stadium is your choice of venue then you can catch a train in to Southern Cross Station for a short walk or drive the car and park a little further away and enjoy the atmosphere on the walk leading into the ground.

And of course there is always the ramps & stairs to walk up and down once you are inside the stadium. Then there is the cheering and yelling at umpires to help get your heart rate up a little.

Alternatively if you would like to get up close to the action then perhaps a VFL game is more your style with smaller crowds you are able to get right up to the fence to view the action, and with most teams filled with young AFL stars trying to find there feet the games are always of a high standard. The best part is the opportunity to run out on the field and have a kick around yourself in between quarters giving you that bit of exercise to help keep you in shape.

For more info and fixtures click on the links below

AFL

VFL

Enjoy your lazy Sunday full of great football action!

5

Aug

How I lost 60kgs and became a personal trainer!

tim bruni dallHi, my name’s Tim; I am one of the personal trainers at Revolution Personal Training, and this is my story about the transition I undertook to change my life.

My journey began when I went for a regular check-up at the doctors. The doctor got me to hop on the scales, the arrow went back and forth before stopping and resting on the 150kgs mark. My heart skipped a beat as I thought to myself, “I knew I was fat, but not that fat”. The doctor looked up at me, shaking his head; he had seen me go from a fit healthy child to an obese young adult. He sat me down and proceeded then to tell me the risks associated with being this heavy. Did I really want all this?? Heart disease, diabetes, high cholesterol? I would struggle to do anything; I was stuck in a routine of doing nothing and I needed help fast. So that was it! I finally decided – enough is enough. So I set out to start my new journey!