6

Sep

Our top 4 tips to create a better relationship with exercise

When the alarm goes off or you knock off work what’s the first thought that crosses your mind?

There’s normally two:

– “Oh shit I have to workout now” or

– “Hell yeah I get to workout now!”

Which ever one it is for you know that it’s not going to change if you don’t change what you do.

The routine of decision making and the feeling that comes along with it in regards to a workout that you’ve planned is going to effect the workout positively or negatively. You set the tone for not only the feeling you get during each workout out but the overall outcome of you training.

Think of it like doing a presentation. How much more work are you going to put into it if you actually enjoy the subject that your working on? It’s the same principle for training and working out.

When you find something you enjoy doing the routine becomes easier and eventually the routine becomes a highlight of your day and the pressure to stay in the routine wears off. What takes it’s place is the PLEASURE of exercise and all the benefits that come with it.

As a personal trainer I take the pleasure of exercise for granted but from communicating with clients and members I’m staggered to find that so many people go to the gym, train or workout purely from a routine or chore perspective. Their mindset is “it’s what I should do” not “it’s what I want to do”.  This perspective drives a feeling of another box to tick for the day or responsibility that I have weighing me down.  These are the people I want to help see the light of connecting with exercise on a different level and changing the game.

STEPS TO MAKE THE TRANSITION

1 – Find something you ENJOY doing – Don’t get stuck on the stationary gym equipment, the body is made to move let it do its thing, the mindlessness of setting a machine for a set time and peddling away only to be snapped back awake by the cool down buzzer is doing very little for you physically and even less mentally and endorphins sitting waiting to be let loose will remain mostly dormant, which leads me to my next step.

2 – CHANGE YOUR ENVIRONMENT – You don’t have to keep doing what your doing now, if your training doesn’t challenge, inspire and interest you then change it! Don’t get caught in the rat race of exercises and scroll through social media envious of all the people that seem to love training, If you want to try a boxing class go and do it. If you want to try yoga or a pole dancing class book in and show up. It’s that easy, how will you not know what you love doing if you don’t try new things out. Don’t worry, everyone else in that class were first timers at some time too. My experience is that most people in the gym or in a class will be totally flattered if you ask for their help.

3 – CHALLENGE YOURSELF – Accomplishment is one of the most rewarding feelings you can have and in the gym environment this feeling should be celebrated and then it acts as motivation to peruse more of these accomplishments no matter how small.  If your workout doesn’t require anything from you but showing up then the rewards will soon dry up and so will the progress. Set a goal that you’ll need to work towards to achieve and it will make that sense of accomplishment easier with every session as you move closer towards your goal.

 4 – ENJOY THE JOURNEY NOT THE RESULTS – Too many times we get caught up with the results of working out, (myself included). We know what we want to look like, feel like, be like and we think once we obtain that all our problems will be solved. Once we get there we think we’ll be content. We’ll be happy. Often its not the case. Surround your self with an environment (people, places, trainers) that make you feel good and challenge you each and every session along the way.

When this occurs the training and the experience becomes the focus not the end result. Don’t get me wrong setting goals is a priceless tool we use to motivate us and keep us accountable but you have to enjoy the process just as much as the destination.

When you read through each step and you feel that these points resonate with you and your current situation don’t freak out. With the fitness industry being so diverse we are extremely lucky that there are countless opportunities for us to throw ourselves into. Some may be good, some may be bad, but you’ll eventually find one that you are excited to get out of bed for at 5.30am… Or maybe not. But you might be itching to get there straight after work.

MAKE EXERCISE A PLEASURE, NOT A CHORE!

We find that one of the main things people get out of training here at RevoPT is their sense of enjoyment. It’s because of the unique supportive and friendly environment we have created.

If you want to experience it, we’d love to see you here. Book in for your first class for free here and I look forward to meeting you soon. 🙂

Book your free class here.

9

Aug

The top 3 things you need to know to set your goals and achieve success.

RevoPT Trainer Jaimie is a long course triathlon competitor and an expert in how to set goals in both the long and short term to ensure that you will be successful.

She is a massive believer in following a process as it has helped her in her journey to become an Ironman athlete who trains with Holistic Endurance.

Jaimie believes that a goal is something that you can’t stop thinking about, something that motivates you every single day to get out of bed every morning to get it done!

We hope you read on and enjoy insight into goal setting and that it spurs you onto bigger things in your own life.

*Don’t miss the awesome bonus offer listed at the bottom of this post!

The three crucial steps in setting your goals.

1. Be a goal digger –

Setting goals helps you paint a clear picture of what you are wanting to achieve. However setting a goal needs to be done in a ‘smart’ way. That way you understand exactly what it is you want to achieve. Determining why you want to achieve a particular goal will be the underlining factor that is going to help keep you accountable, especially when things begin to get tough. Knowing your ‘why’ or ‘purpose’ for doing something can sometimes be tough to figure out, but once you do, your reasoning will be clear from the start of your training allowing you to pursue your goal unimpeded.  This will aid with motivation to ensure youreach your goal. When setting a goal its crucial to keep in mind the following-

Make It Specific: Who, What, Where, When, Why, Which – what exactly is it you want to achieve? Loose the fluff around what you want to do by making it specific. Instead of saying you want to lose weight, say ‘I want to lose 4kg’ Or instead of saying I want to get fit, define to yourself what fit actually means to you? Fit can mean many different things across the board, but if the definition of fit is clear to you then it is personal, therefore you are more likely to chip away at it.

Make it Measurable: From A to B – How can you measure your progress to keep you on track of reaching your goal? When setting a goal we need to have benchmarks during the process to keep us on track. These are generally smaller milestones which contribute to the end goal. For example, if your goal is to run a marathon, you might enter in a 5km or 10km and then onto a 21km fun run as part of training plan and progress.

Make It Achievable: How – Ensure your goal is reasonable, don’t set the standard so far out of reach that you begin to put too much pressure on yourself to get it done in such a short amount of time. Also give yourself credit, don’t set the standard to low for yourself so that it’s a walk in the park. Find that sweet spot.

Be Realistic: Worthwhile – Is this goal worthwhile doing for you? How are you going to feel after completing it? Making sure this goal is consistent with other factors in your life that will help support your short and long term plans. This part of your goal planning ties in perfectly with your ‘why’!

Be Timely: When – When do you want to have this goal achieved by? Make this concrete! Is it something that can be achieved within a week, month, year? Ensure you have given yourself sufficient time to do it but not also not cutting yourself to short with an unrealistic time frame.

2. Find your tribe –

‘Find your tribe and love them hard’ This is a very important when setting goals. By surrounding yourself with people who will help you achieve your goals or have the same interest as you will naturally lift you up and encourage you to keep on track. They are the people you can go to if things are getting tough, they will help push you in the right direction.

Like they say, you become more like the 5 people you spend the most time around. So surround yourself with the people who you want to be like. Then work your butt off.

Your goal will dictate your tribe. Some examples of people you may need in your tribe and how to find them include;

– Tell the world your goal; lets be honest the more people who know your goals the better. Having the support from family, friends, colleges is going to make the journey more successful. And you may even get people join you!

– Seeking a professional; having an expert in the field is going to accelerate the process. Having someone look over what you are doing is going to avoid a lot of the trial and error. Find someone who has already made the mistakes so you won’t need to. This also creates another layer of accountability when you have someone who is putting in just as much work into the equation as you are. They’ll help to keep you honest.

3. Every day may not be good, but there is something good in every day –

Lets be real here, as much as we would love to have the greatest day EVERY day, there are going to be sessions, or times, or moments, days, or nights, even weeks (if we let it) where stuff just gets in the way. Where our plan of attack to crush our goals start to crumble. But hey, that’s just life, things happen that are completely out of our control. But what we do have control of is how we deal with it. Changing the way we see something can completely change our behaviour and emotion attached to our goal.

For example – work is really stressful and you miss multiple sessions that you have scheduled for the week. This can be frustrating as you are trying to make positive changes in your life. Instead of getting upset or frustrated about it, accept that work is busy, but because you missed the class, always keep a pair of runners in the car and put them on and get out the door for a 20min walk instead before you get home. It may not be a class at here at RevoPT, but at least you got out for a walk in the fresh air instead. You’ll feel much better than if you had done nothing at all. Plan the following day out so you are as prepared as possible and are able to leave work on time to get to the next class.

When things begin to really start to get tough, you may even begin to be questioning yourself. During this time it is really important to look back at your original goal and the reason ‘why’ you want to achieve it. What was the purpose of this goal. If the why is strong enough it will motivate you to keep on going and give you the strength to push these obstacles aside!

RevoPT Trainer: Jaimie-Lee Brown

For Jaimie-Lee, being fit is about finding balance. Having goals is great, but Jamie-Lee believes that health comes from more than PB’s and strict diets. It comes from training hard and resting well, making time for work and play and enjoying nutritious foods and naughty ones.

Growing up, Jaimie-Lee was never a keen runner and struggled to get through 5km. Now, she runs Marathons and competes in Triathlons.

Exercise has changed Jamie-Lee’s life. After spending years helping others find their best-self, she took the time to find her own and believes that’s a feeling everyone deserves.

You can learn a little more about Jaimie on her full personal trainer profile on our website here: revo.pt/jaimieleebrown

FREE GOAL SETTING COACHING

Reply directly to this email to request your FREE Goal setting appointment with Jaimie-Lee.

Jaimie will break down where you are at the moment and help you to develop a plane to help to get to where you need to be.

Don’t miss this opportunity to kick off your fitness journey with help from one of the best in the business.

We look forward to hearing from you.

4

Aug

Why I chose RevoPT – Cedric R – Hybrid Performance

Our Hybrid Performance program helps endurance athletes break through their barriers in performance and bullet proof their bodies to stay injury free.

“I’d plateaued with my running and this is what’s pushed me to that next level. I’ve pushed through that plateau now and every week now I’m hitting new PB’s and my performance is increasing week by week.”

“Particularly in my speed sessions I’m able to maintain better running form towards the end of my sessions and my hamstring tightness is never an issue anymore.”
– Cedric R

Tag an endurance athlete that needs to build strength to transfer to their endurance training and improve their performance.

Read more about our Hybrid Performance program with Endurance Specialist Strength and Conditioning Coach Jaimie Lee Brown​ here:
revo.pt/hybridperformance

27

Jul

27

The 5 exercises you MUST being doing if you want to be an injury free runner.

Strength Training for endurance athletes is a must.

Here at RevoPT we have a HUGE focus on Strength Training for endurance athletes, from runners, to cyclists and triathletes.

So often we are hear stories or meet clients who have battled through an ongoing injury while doing the one thing they love most.

Why? Because injury occurs when your body’s mechanics is out of alignment. How does your body become out of alignment? When we repeatedly use the same muscles and movement patterns over and over again we cause wear and tear not only on our muscles but the tendons, ligaments, joints and bones required for that movement pattern. This kind of damage leads to pain and inflammation which over time can lead to loss of function or in fact further injury and decreased performance.

We believe endurance athletes need to have strong, ridged and robust bodies to bullet proof them from injury so that they can enjoy more of what makes them happy. How do we manage all of that? Through a structured strength training program which takes into consideration current training volume, mobility, load, sets and reps and race schedule. When this is done correctly and at the right times throughout your training program, resistance training can enhance your performance as well and helping you prevent injury.

One of the most common questions we are asked is exactly what exercises you should be doing to keep your body strong and avoid the break down of muscle tissue and reduction in range of motion long term endurance training can cause?

Below is an outline of our top 5 exercises to help create balanced, bulletproof bodies. Performing exercises which target multiple muscles groups and joints helps enable more recruitment throughout the movement.

As with all programming there should never be a one size fits all approach, so please reach out if you’re looking to have something customised specifically for you.

Keep reading below for our individualised online programming options that we can use to come up with something 100% customised for you.

1. The Squat

Why you should include the Squat

– Improve knee stability; strengthening the muscles around the knee will help keep knee in alignment, while also strengthening the ligaments around the joint to provide further stability. Building up the muscle around the knee will help contribute to the prevention of knee damage due to wear and tear.

– Increase power; performing squats will increase strength within your legs, therefore when running it will allow you to run faster on flats and faster up hill

– Greater body awareness; unfortunately running injuries generally occur when we become fatigued and our form begins to change. Practicing squats helps to identify the feeling of incorrect technique and improve our proprioception. It might be the knees collapsing inwards, similar to when we are running under fatigue or if the chest is dropping too far forward.

Having a good sense of body awareness while squatting can help correct these habits that occur while out running.

2. Deadlift

Why you should include the Deadlift (hip hinge)

– Forward lean; learning the technique of the hip hinge transfers across to your running stride as it helps strengthen the glutes and hamstrings. The hinging motion helps to create a strong hip drive to propel us forward

– Balancing the body; high volumes of running per week puts a great deal of load through the front parts of the body i.e. quads, knees, hip flexors, this can cause an imbalance from the front to the back of the body. The hip hinge movement primarily uses the hamstring, glutes and back therefore creating symmetry throughout the body.

3. Pallof Press

Why you should include the Pallof Press

– Increase core strength; the pallof press targets the whole core while also including working the shoulders and hips

– Functional; the purpose of the pallof press is to develop core strength directly transferrable to running. Unlike some abdominal exercises it trains the core to it’s true primary function – to act as a stabiliser connecting the upper and the lower body when moving.

4. The Kettlebell

Why you should include kettlebell swing

– Hip extension; the kettlebell swing reinforces hip extension within movement, greater power can be created during this moment

– Explosive; the movement involves quick and explosive movements which increases heart rate, muscle strength and power, core and posture activation.

– Unlike other power based movements which can cause additional stress to a runners joints the kettle swing is a relatively low impact movement

5. The TRX Row

Why you should include TRX Row

– Improves posture; towards the end of your session is generally when the posture can change, we begin to lose our form under fatigue.

The TRX Row helps strengthen the upper back muscles so that when we become to the end of the run we have the strength to keep form throughout the whole session, finishing looking and feeling strong.

If you’re really wanting to take your strength training as an endurance athlete to the next level we want to help you.

We run three dedicated Strength Training sessions each and every week specifically for endurance athletes, mostly runners.

In these sessions I guides athletes through a specialised and individualised program that will help you to bullet proof your body and prepared you for the rigours of endurance training and competition.

This is crucial if you’re a runner, triathlete or cyclist that is wanting to stay in one piece.

Is South Melbourne to hard for you to get to on a regular basis? Are you not from Melbourne?

We’ve got you!

We now offer online programming just for people like you.

As the endurance specialist from RevoPT I look forward to hearing form you and helping you to stay injury free and perform better.

– Jaimie-Lee Brown

18

Jul