27

Jul

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

5

Jul

Strategies for Improving Exercise Motivation

 

In our fitness journey which is very much like life we face many upsides and downsides. These moments can be driven by outside influences, intern changing our mental state and as a result we find ourselves putting things off or deferring them.

If this becomes a habit we could find ourselves inactive and in a cycle that becomes very hard to break.  I’ve seen this over the years coaching and training many age groups and people so I wanted to share with your some strategies to overcome these barriers and help you get on the right path with your training.

Goal Setting  

Set yourself a goal work on a timeline easiest way is then work with a plan and try to execute accordingly. Your goal can be a simple task eg be able to do fifty push ups and daily increase if your number of repetitions can aid to get you there.

Partner Training 

Find a training partner so as to work as a team within yourselves to keep each other motivated as you are less likely to not train if you feel like you are letting someone else down. With your partner you can have a forfeit system for example if one doesn’t make a training session they have to donate to charity or be a physical task that you both despise like burgers.

Event Registration 

By registering for an event e.g. a Fun Run this assists in going for the goal and unite an easy way to find a partner or a group to work in with to achieving this particular goal. Training for an event like Spartan or Tuff Mudder, Color Run as these will have specific timelines in which to work towards.

Incidental Training

Examples of a simple way to assist ourselves to keep moving could be to walk or cycle to work or alternatively if we drive or use transportation then do part of your journey walking eg get off two stops earlier on the train to travel some of the journey being a bit more active.  Take the stairs instead of the lift or even go for walks at lunchtime or walk the dog etc.

Create an Event 

Create an event around you and your friend or work colleagues eg the last Sunday of the month you go to the 1000 steps this could start with two people and then expand as you go along. Also run a mini boot camp like going to the local park and you have to set up circuits again if this becomes an annual event it will build up or just go to the park and play a game of frisbee or a soccer match

8/ 12 week Body Challenge 

An event like this can really assist in covering a lot of the ideas stated before which can be the event, partner training, goal setting utilizing a clothing item that may want to wear again at the end of the event or a brand new purchase as a reward for achieving a goal.  Make sure to measure and weigh yourself at the beginning possibly half way through and definitely at the end of this cycle as this generally will help you see the progress as you go along.

Join a Team

Join a team sport which could be just once a week as this may then inspire you to make additional changes to do more activity to support your role within the team. sports you could take up for example mixed netball, indoor soccer, trampolining ( Bounce ), touch rugby, soccer, afl.

Summary

These are a few strategies that can assist us in changing our mindset and inert assisting us to stay motivated to ultimately keep moving we only need to take very small steps to reach our long term goals if we can find ways to utilize some of these suggestions over the winter months ahead we will find it much easier to sustain over the Autumn and Summer months ahead.

1

Jun

How strength training has saved me from a crippled spine.

I was a pretty scrawny little kid.

I was always skinny and athletic. Never sat still.

You could count my ribs pretty well throughout my whole childhood. My mum and dads grocery bill however would prove that I ate like a horse. I just didn’t sit still for too long.

As I reached my early teens however my mum started to express concern around my spine and my under developed musculature of my upper back.

I had extremely winged scapular so physiotherapy was sort out for me to begin the process of strengthening my scapular and the muscles of my upper back and shoulders to better hold my posture in place.

Later on it was noted that I had some significant scoliosis as well. Nothing serious enough for drastic intervention to be made but enough for some treatment to be had.

Personally, I was never too concerned about either and went about being my healthy, happy, million miles and hour kid/teen. I played a lot of sport, my focus particularly on footy.

When I turned 16 I got my first gym membership. I’ve always had a part time job since I was able to work, so getting myself into the gym was something that if I made a priority, it was my call and my parents would always support my decisions.

Beach weights were the flavour for a 16 year old teenager. Naturally! I trained with one of my closest childhood friends.

We seemed to make a bit of progress in the gym and although we were working our hardest on our ‘Beach muscles’, through some good guidance we managed to stay pretty well balanced with our bodies.

As time progressed I actually ended up starting my career in the fitness industry at that very gym!

15 years later (wow!) I am now focusing predominately within my own training on Olympic Weightlifting. This is actually a sport where being mobile, yet strong is a huge benefit. I have some aspiration on competing soon and have started to post some numbers that I am a little proud of after around 2 years of focusing on this style of training as my priority. Here are a couple of recent PB’s I have managed after working closely with my coach, Lester Ho, on my individual strengths and weaknesses.

I am a washed up local level footballer with an injury list longer than I should bore you with here. The most serious of which being a shoulder reconstruction after a series of football related dislocations.

I train hard, but also look after my body regularly with massage, physiotherapy treatment when needed and regular visits to my osteopath, particularly over the last 18 months.

Recently my Osteopath and I were discussing my joint hypermobility. I am and have for most of my life been quite flexible. Something that I thought my time in the gym focusing on this type of flexibility work had brought about. It was not something that I thought was typically un-common. Just something I thought I had brought about with diligence.

This is kinda how I feel after a solid strength training session. 😉

However, my spine in particular is very mobile.

This is not necessarily a good thing.

So, what is hypermobility?

Joint hypermobility syndrome is a condition that features joints that easily move beyond the normal range expected for a particular joint. The joint hyper-mobility syndrome is considered a benign condition. It is estimated that 10%-15% of normal children have hypermobile joints or joints that can move beyond the normal range of motion. Hypermobile joints are sometimes referred to as “loose joints,” and those affected are referred to as being “double jointed.”

Being more mobile and having more range of movement means your joints are also more unstable. When you are working toward snatching more than your body weight over your head, you must do this with the right preparation and caution as it can create issues with your shoulders, hips, spine and even elbows if done incorrectly.

However I now know that my time in the gym and my active lifestyle since I was young has probably prevented me from being a crippled mess at the age of 33.

Whilst I have suffered the odd impact based injury like my shoulder reconstruction my spine is in incredible shape (according to my osteopath anyway) for someone as mobile as I am.

You see, all of the resistance training I have been putting my body through since I was 16 has helped to transform myself from a skinny kid with winged scapula to a reasonably well developed strong father (#dadstrong not #dadbody).

In fact, the joint trauma injuries and hypermobility might make a little more sense retrospectively. If my shoulders weren’t as mobile as they were, traumatic injuries brought about by impact like my shoulder dislocations might have been a little less likely.

So after this very long winded introduction to my condition and where i’m at now, if you’re someone who suffers from a similar condition should you just hit the weights hard and stiffen up?

Hell no!

Should you you start yoga and stretch out a heap whenever you’re stiff and sore?

Double hell no!

It’s about finding a balance between your mobility and building strength in the areas that you are lacking, especially strength in your end range/weakest point of the rep.

Many people with hypermobility natural are putting their bodies at more risk of joint related injuries as their connective tissue doesn’t provide them with as much rigidity as that of others. So many of them get stiff and sore regularly. Generally if people are stiff and sore regularly the common held belief if that something along the lines of yoga will assist to to stretch out… This is, in isolation, one of the worst things you can actually do.

It will only cause to further loosen of your slack connective tissue and put you at a greater risk of a ligament or joint injury through weak or sloppy support structures.

Yoga can be effectively added into a training regime for someone with hyper mobility but only if you are doing the things you need to do to become more stable in the areas of need. This can be a very individual thing.

Adding in more spine strengthening work such as pilates or any structural strengthening work can be the key. The more you learn about your body and the more aware you can become of how you move and where your restrictions and weaknesses lie, the better you can address them.

This little guy is now the main reason I want to keep myself fit, healthy and injury free.

For me, my shoulders, ankles and spine are both incredibly mobile, my hips however need a bit of work.

So for me, doing all I can do to strengthen my spine and a unit and the retractors of my scapular works well for me to become less prone to injury. Supporting the stabilising structure of my ankles is also a focus.

The exercises you want to look at mastering as a minimum are:

  1. The Deadlift
  2. Barbell Back Squat
  3. Strict Press
  4. Pendlay Row

Diligently focusing on what you need as an individual is the key to being fit, healthy and strong as you age no matter who you are. This can be incredibly individual. So if you’re wondering what you might need for yourself, specifically seek out the advice of a strength and conditioning coach who can first assess where you’re at and then design a structured training program to have you progress towards your goals.

Or get in touch. I can point you in the right direction and would love to hear from you.

Luke

30

May

Who is RevoPT and how are we different?

RevoPT is a Strength and Condition, Personal Training, Group Training and Functional Fitness gym dedicated to helping you create the strongest, happiest and healthiest version of yourself.

Group Training can be many different things depending on where and when you train but with us at RevoPT we have some specifics we focus that set us apart and will help you to really maximise what you are getting out of your training and will ensure you enjoy yourself along the way.

We focus on the following things so that you can focus on you:

What classes do we offer? We offer a plethora or classes, and you get the opportunity to chose what fits for you. Or we can help you to build the perfect training week for you with a complementary coaching appointment with our goal setting specialist.

So what classes do we offer?

HIIT – High Intensity cardio vascular focus class. Design to get you fit, quickly.

Pure Strength – Fundamental strength training. This will help you get stronger throughout your whole body.

MetCon – Resistance Training and high intensity work design to build your work capacity.

Strongman – Functional Resistance Training. No matter who you are you will enjoy strength training like this.

Primal Movement – Body Weight high intensity work stripping back the fluff and getting you working hard.

Mobility – We understand that when you move better you achieve more. This class will look at you restrictions and help you to improve them.

The Hustle – Expect the unexpected. We want this to finish of your working week with the toughest class of the week

Bootcamp – Everything and anything. Mostly done in groups or teams. A great way to train on your weekend.

BoxFit – High tempo, fitness based boxing class. This will really get your heart rate up.

Small class sizes – a maximum of only 12 per class. You can book all of your classes in quickly and easily via our smart phone app or via our website. Whichever option suits you best.

We find this number to be the optimum of interaction with all of the hard working, encouraging members of our community and supervision, motivation, coaching and care from our experienced trainers and coaches.

Get your copy of our App by following the link in the image.

Quarterly body composition testing – How do you know unless you know? We have the friendly folks from Melbourne Body Composition Testing visit our studio once every 13 weeks at the beginning of out latest round of programming to test and measure exactly where you are at with you body composition so that you can set some goals for your next block of training. This is done using the latest technology and something we find to be invaluable.

Strength Training – a huge focus for us is getting people strong, no matter what level that start at. We believe that no matter who you are, increase you level of strength will hold you in good stead to be able to enjoy more of life! Wether you are a 25 year old female just looking to tone up, or a 40 year old man looking to drop weight both of you will be benefited by increasing your level of maximum strength out put. It will help to keep you injury free, help you to burn more fat at rest by building lean muscles mass and help you to move better through greater body awareness and coordination.
Coaching – everybody is here to get better. Full stop. Whether it is to drop 5 kilos, to build 5 kilos, to get 5 minutes faster or to go for 5 minutes longer we want to help you to get there. We do this by learning what makes you tick and then coaching the shit out of you! What motivates and drives you might be something totally different from the next person so our elite team of trainers needs to treat each of you as an individual. We do. Our number one priority is to have the very best team to help you to achieve your goals. We have put a huge amount of focus on developing our team to an elite level where you can be confident that you are getting the best possible coaching for you to achieve what you have set out to. You can read a little about each of the members of our team on there details Personal Trainer profile on our website here.

Movement – no matter who you are you can move and perform better. We understand this and as such we have dedicated Mobility classes to help you to focus on this. If you’re tight, stiff and restricted you can’t move as well as you should. If we address this, you’ll start to move better. If you move better you’ll be able to do more. If you’re able to do more you’ll be able to achieve more! If you’re able to achieve more you’ll be able to do more of whatever life has to offer you. This makes us happy!

Community – Above all, development of our strong community is at the forefront of all that we do. No one is left behind. No one is forgotten. It’s the whole reason that RevoPT exists and something we are very passionate about. Everyday we get to spend time with people that make us tick, that work hard, push themselves and focus on getting better everyday. We would love you to become one of those people. We make sure you work hard, but it’s just as important to us that you’re having fun while you do it.

Programming – Our programming is meticulously thought out and programmed well in advance to ensure cohesiveness across the board. Everyone of our classes works in conjunction with one another. We offer truely Unlimited memberships enabling you to be able to attend our studio multiple times per week or even per day focusing on very different aspects of your goals.

Think what we offer might be the right fit for you?

We think so.

So, take us for a test drive!

Book your free first visit here:

You can view our full class timetable on our website here or view and book on the go via our smart phone app for iPhone or Android.

Want to know a little bit more of what we’re all about? Watch this:

29

May

Group Training is Revolutionising the way you can achieve your goals.

So you’ve decided that you need to step it up a little if you’re going to achieve the goals that you’ve set down for yourself.

You know what you want to achieve, you’ve got a plan of the steps you need to tick off along the way.

Now it’s about going to work to get it done.

We have found year after year that getting the best out of yourself often requires getting the best out of someone else as well.

What do I mean? Well, setting you’re alarm to go off at 5:00am (or before) to get to the gym for a 5:30am session ain’t that appealing if there’s no one there waiting for you is it?

The snooze button is a little more attractive when there’s no one there to keep you accountable. Especially as the mornings get darker, the nights earlier, and both a little colder.

Now this does not necessarily mean that you have to have a drill sergeant trainer there waiting for you at the gym either( although for some can this is certainly a positive). But training with a trainer, with a training partner or even in a group can be one of the most beneficial ways to keep you on track and working toward ticking the boxes as you work towards the bigger goal you have set for yourself.

RevoPT Group Training

Group Training is everywhere these days, and for good reason! From Pilates and Yoga classes, to Powerlifting and Weightlifting gyms, Functional Fitness studios and Group Cycling classes. Everyone is realising that especially when it comes to your fitness the sum is far greater than it’s individual parts.

We have forever been a Personal (predominantly one on one) Training organisation. We began our Group Training program here at RevoPT as a necessity more than anything else, initially anyway, about 6 years ago. We had a very busy and popular trainer need to step aside from his work with us.

He had a huge client load. We were incredibly busy and had to look after all of his clientele without losing any of his hard working clients if possible. So, after a bit of discussion with them all the solution we came up with was to have some of them train together in a group rather than trying to find a short term replacement that may not have been the ideal fit.

We had this group training together a couple of times per week following on from a plan set by their former trainer.

The amazing thing was we started seeing their results improve. Dramatically. This was not a group of untrained individuals. This was a group of hard working, dedicated fitness enthusiasts that had been working on their individual goals for quite sometime.

Together however they were all becoming better. They were more dedicated, more focused on what they were needing to do outside of the gym to achieve success. More engaged in the work at the gym. They were enjoying the whole experience more. They were pushing each other harder and even getting a little competitive, but more than anything, trying to lead by example.

The sum of the parts were definitely greater.

Everyone was starting to build bonds within the group too. Friendship were being forged that are still strong to this day.

In short it has been the most successful change in the way we have run Revolution Personal Training to date.

We feel that Group Training offers something unique no matter who you are.

Group Training can be many different things depending on where and when you train but with us at RevoPT we have some specifics we focus on including:

  • Small class sizes – a maximum of only 12 per class
  • Strength Training – a huge focus for us is getting people strong, no matter what level that start at
  • Coaching – everybody is here to get better
  • Movement, no matter who you are you can move and perform better.
  • Community – Above all, development of our strong community. No one is left behind.

Hopefully this gives you the push you need to seek out your tribe. Find the style of training that suits you. Get involved. Get passionate and most importantly get results!

Want to know more about us and how we do things? Leave us a comment below and we can get in touch.

Then, watch this: 🙂

If you want to experience all we are about for yourself then here is the perfect way.