Trish’s Paleo Bar Lemon Cheesecake Pots

Lemon Cheesecake PotsHey Revo Peeps,

I have met some of you here at the gym sweating your butts off but for those of you that I have not met yet, I’m Trish the latest edition to the Revolution PT Team. If you have read my profile you will see that I love my fitness and I am also very much into great nutrition but I must confess – I have a sweet tooth….actually a very sweet tooth, so I am constantly ‘inventing’ new healthy treats and desserts so as not to ruin all my hard training I do all week; after all as we all know “You cannot out train a crap diet”.

I also have some really effective muscle building recipes which I will share with you in the coming weeks and months. Ok let’s start with the yummy stuff; here is the first sweet treat for you to try. The great thing about this dessert is that you can serve it to your guests after a great healthy dinner; both girls and boys will love this one. The second great thing is that you have Paleo bars right here in the studio so you don’t have to go hunting for them in the grocery stores. How good is that!?



What you need.

1 x Original PALEO Bar

1 x 170g Lemon 2% Chobani Yoghurt tub

1 x tsp ground cinnamon

1 x tsp chia seeds

3 x peach wedges (to decorate)


30g chopped natural almonds

How it’s done.

• Firstly mix the cinnamon and chia seeds and just put them aside.

• Cut the Paleo bar in half and place into 2 ramekins or similar flatten – there is your base.

NOTE: This next step is super important – make sure you DON’T mix the lemon sauce through the yoghurt, you want to get a tang hit when you eat it.

• Open the Chobani yoghurt and spoon evenly over the base making sure both pots get equal amounts of lemon sauce.

• Spoon the cinnamon/chia mixture over the top

• Decorate with the 3 peach wedges – come on be creative!

• Now if you want some crunch you can now sprinkle the chopped almonds.

Make sure your guests don’t have nut allergies or you’re doomed.

What you get.

Cals – 291

Protein – 10.65g

Total fat – 18.45g

–Sat fat – 2.5g

Carbs – 19.35g

–Sugar – 17.65

Sodium – 56.5

Note* – These amounts do not include peaches.



Vanilla Coconut Protein Pancakes

These are delicious. Give them a go and let us know your thoughts!

vanilla cocnut protein pancakestackIngredients

2 Tbsp spelt flour

2 Tbsp almond meal

3 Tbsp protein powder

1/2 Tsp baking powder

Pinch of salt

1/2 Tsp chia seeds

1 Tbsp shredded coconut

1 Egg

2-4 Tbsp almond milk


Combine all dry ingredients into a bowl. Then add wet ingredients (start with 2 tbsp of almond milk and add accordingly. it will generally depend on the consistency of the protein powder as each is different) and stir together. Heat a pan and spray with non-stick cooking spray. Pour tbsp of batter to form each pancake. Once the batter starts to bubble on top flip the pancakes and cook for another minute or two.

Serve with toppings of your choice.

Suggestion – 2-3 tbsp of greek yogurt, 1 tbsp pure maple syrup, water to thin  out to preferred consistency and some shredded coconut on top!

This recipe makes 4 pancakes.


Choc Peanut Butter Protein Balls

Hey guys,

Here is a nice and simple quick snack for you all to try.


1 Tbsp organic raw cacao powder

1 Tbsp peanut butter

1 Cup dried shredded coconut

1/2 Cup rolled oats

1 Tbsp raw honey

1/4 serving of Choc Whey Protein


Mix the ingredients together with a spatula until the mixture becomes a sticky dough. Break the dough into 8 equal portions and then roll into balls. Roll the balls in a little extra coconut and chill in the fridge. Enjoy!



Shin Splints – A Common Barrier to Performing at your Best

shin splintsShin splints is a common term often thrown around the footy club, the running track or even around the home of a casual jogger. It is a condition characterised by damage and inflammation of the connective tissue joining muscles to the inner shin bone. The anatomy of the lower leg is complex – a matrix of muscles and tendons intertwine to contribute to activities from standing to sprinting and everything in between. The deep muscles attach to the inner shin bone via tissue known as tenoperiosteum. Every contraction of the calf pulls on the tenoperiosteum. If the force is repetitive and/or excessive then inflammation can result leading to pain commonly known as shin splints.

Shin splints can occur in combination with other pathologies such as tibial stress fractures or compartment syndrome – it is important to be assessed by your physiotherapist to ensure the correct diagnosis and advice is given. Patients suffering from shin splints often experience pain along the medial border of the shin; a spectrum from an ache at rest to sharp pain with activity. The symptoms may arise from a sudden increase in activity following a period of deconditioning, excessive running, poor footwear or foot posture, uneven surfaces or a combination of these factors. A multitude of other factors can also be identified by your physiotherapist.

A thorough subjective and objective assessment by your physiotherapist is usually enough to diagnose shin splints, however, occasionally further investigations may assist with the diagnosis to rule out other similar conditions. The treatment of shin splints is diverse and dependent on the contributing factors.

A combination of precise activity management and progression of exercise is integral to managing the condition to have you back at your best as efficiently as possible.

Our physiotherapists use a variety of evidence-supported techniques to enhance your recovery:

• deep tissue massage

• dry needling

• taping

• prescription of orthotics/shock absorbing soles

• exercise prescription and progression

• anti-inflammatory advice

As always, the best medicine is prevention. Here are a number of exercises to potentially prevent the onset of shin splints. If you are experiencing symptoms, book online with Transform Clinic and our physiotherapists will provide expert assessment, treatment and advice to have you performing at your best. You can book in to Transform Clinic at any of our South Melbourne, Carlton or Dandenong sites.



Hemaview with Adrian from Living Holistic Health.

living-holistic-healthWhat does it mean to be healthy? Does it mean just not being sick? Wrong!

“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”, (World Health Organisation, 1946).

If it’s good enough for the World Health Organisation, then it’s good enough for you!

Discover the meaning of true health with Hemaview at Living Holistic Health.

Find out your internal state of health from just a tiny drop of blood from your finger tip. Based on the science of haematology, Hemaview is a blood test unlike any other you may had had before. Rather than just numbers, it’s you own body’s health up on screen in front of you.


Amazing, empowering, and motivating.

As an end of winter special, Living Holistic Health is offering you a Hemaview session for just $49.


Contact info@livingholistichealth.com or book online to reserve your place, and get started on the path of true health today.

With Hemaview, seeing really is believing!



The TOP FIVE yoga poses for athletes to help improve performance.

Why you should incorporate yoga with YOGAMIGOS into your weekly training schedule

Yoga offers health and wellness benefits for everyone. It is becoming increasingly popular amongst athletes and sports enthusiasts. Yoga can be used in conjunction with other exercise and training routines to enhance performance through; improving flexibility, speeding up recovery and promoting core strength and mental discipline. It is also a fantastic way to enhance well being and build team spirit. Any athlete can benefit from adding yoga to their training regime.

The TOP FIVE yoga poses for athletes to help improve performance.

1.) Wheel Pose (Urdhva Dhanurasana): Wheel Pose (Urdhva Dhanurasana)

very energizing, strengthens the arms whilst opening the back, shoulders, and hips



image22.) Downward Dog (Adho Mukha Svanasana):

calms the brain and helps
relieve stress, energizes the body, stretches the shoulders, hamstrings and calves whilst strengthening the arms and legs



image33.) Pigeon Pose (Eka Pada Rajakapotasana):

excellent for opening the hips, stretching the gluteus and developing a focused mind


image44) Frog Pose (Mandukasana):

Stretches the inner thighs, groins, and hips, opens the chest and shoulders and relieves stress and anxiety


image55.) Revolved Triangle Pose (Parivrtta Trikonasana):

Strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance



YOGAMIGOSPrint run weekly sessions at Revolution Personal Training every Thursday night from 8-9pm.  Our sessions are specifically designed to assist with improving recovery whilst building strength and flexibility. These classes will improve your performance, reduce the chance of injury and leaving you feeling restored and fantastic.

We look forward to seeing you on the mat soon! Kate and Gem