17

May

[Case Study] – Why I Chose RevoPT – Sam D

“I stopped playing competitive sport, I was uncomfortable, unhappy, unhealthy and I needed to make a change. Coming from where I did I need to have some sort of connection with people. Training on my own just wasn’t really doing enough for me. I started with RevoPT and I haven’t looked back since.”

Sam is one of the hardest working members of our community here at Revolution Personal Training.

He juggles a busy work and home life and still makes his health a priority.

Working through a few Rugby related injuries hasn’t slowed him down and we have been able to effectively get him back up to a solid level of fitness quickly.

Thank you for all of the hard work you put in here at #RevoPT. You’re a great role model to others.

If you’d like to join Sam training in one of our small group training classes just reach out as we’d love to have you on board.

Are you keen to give training in one of our small Group Training classes a go?

Head along to one of our classes for free to see if what we offer is for you.

You can register for a free class here.

You can view our full class timetable and chose a class that suites you best here.

Or download our App to book classes on the go here:

iPhone or Android.

Just want to jump right into things? You can purchase your two week Unlimited Group Training trial by clicking the link below.

15

May

How do you know unless you know?

How do you know you’re making progress? How do you know you’re headed in the right direction? How do you know you’re on track?

Your phone starts ringing. It’s an emergency phone call.

You have to be in Sydney by midnight. Tonight!

You have to drive as you’re taking an emergency delivery to a family member.

Can you make it happen?

Of course you can… With time to spare!

You know your destination. You know your timeframe. You know the way (or at least you know that google maps does). You’ll make it there by dinner time…

So why should any other demanding task or achievement in your life be any different?

You can and should approach your fitness journey in the exact same way.

First, what is your goal?

Now this is an important point. What is your goal. Not what is your end point, but what is your next marker?

You’re not going to drive to Sydney and suddenly decide you’re going to stay after you make your delivery. Think of your fitness journey in the same way.

If you’re goal is to lose 5 kilos or increase your squat to 150kgs know that this isn’t a full stop. Otherwise your hard work will be undone pretty easily. Know that once you reach that goal, or preferably before you reach your goal you need to set the next marker that you need to achieve otherwise progress can stall pretty quickly. We all know the stories of people who have dropped the weight or ran the marathon to only bottom out pretty quickly afterwards.

Give you self a chance to enjoy the spoils of each little victory but refocus quickly. After all before you leave on the trip to Sydney you know that you’ve gotta get your arse back to Melbourne at some point don’t you? Or at lease you’d better. You can only tolerate Sydney coffee for a maximum two days running.

Know that your goal posts can be fluid as well. Swinging by Newcastle for a night shouldn’t be out of the question right?

If your goal is to lose 5 kilos and part of the way there you feel like it is not enough, raise the bar. Alternatively if you find that as the 5 kilos of body fat is starting to melt off you feel like you’re becoming too lean and feel like you need to increase your muscle mass start to shift your focus.

The import thing is that you have markers to measure your performance.

On your drive to Sydney you have a heap of distinct and very measurable markers:How far have you come?How far have you got to go?How much fuel have you got?How much will you need?How fast are you travelling?Is it fast enough for you to meet your objective?Is it too fast and you’re risking getting a ticket?

The point is that it is very easy for you to take a glance and your cars dashboard and the clock and know exactly where everything sits.

Any fitness goal (or life goal for that matter) should be the same.

Break down the big picture into manageable chunks. Know what you need to achieve along the way and by when. Know how much time and energy and work it is going to take. Decide if the work is worth it for you. Do you really want it?

If you don’t know how to formulate this sort of plan get the advice of someone that can help. Find someone that can break down each of the steps for you. Someone that can set the timeframe and workout the markers for you and guide you every step of the way.

Then, when you’re ready to go, get behind the wheel and drive that sucker hard. After all no one else can drive your life but you!

If you need a hand, reach out. I’m happy to help and there’s nothing more I love than seeing people achieve great things. 🙂

– Luke

11

May

Staying hydrated is as easy as 1L, 2L, 3L…

Sometimes it’s hard enough remembering to consume enough water on a daily basis but particularly coming into the cooler months of the year, it can be difficult to hydrate our bodies and maintain a good water balance to assist us with recovery and physical performance.

Water is vital to health, healing and life. The human brain is made up of approximately 95% water, with the lungs at nearly 90%. As is evident, not only is water abundant in the body but it is also the single most important nutrient your body needs to function.

According to Don Tolman, the Indiana Jones of Wholefood Medicine, an individual needs to consume around 1 litre of water for every 22kg of body weight. For someone of 70kg, this is around 3L of water that should be consumed daily.

In a previous blog posting ‘Optimising your recovery from training’ we discussed that a common recommendation for adults is to drink 2.1-2.6 litres (8-10 cups) daily, but most experts agree it’s not possible to specify a quantity that is suitable for everyone.

There are many factors at play when it comes to determining your water requirements; these include genetic, body size, fitness levels, environment and exercise.

You will lose body water content through regular daily processes including breathing, sweating, bowel and urine movements and this can total a fluid loss of 4% total body weight so replacement of this as a minimum is essential.

Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. It can reduce an individual’s ability to thermo regulate and tolerate heat, which is a very important mechanism when it comes to engagement in physical activity. Dehydration can also contribute to the early onset of fatigue in prolonged exercise.

Dehydration occurs when we are not replacing our fluid losses throughout the day.

There are some common signs and symptoms when we experience dehydration. See if you can relate to any of these.

Signs of dehydration

  • dry mouth
  • decreased sweat rate
  • dry skin
  • yellowing of the eyes
  • chapped lips

Symptoms

  • headaches
  • sleep disturbances
  • reduction in blood volume
  • constipation
  • increased core temperature
  • extended recovery time
  • lowered immune function
  • decreased reaction time
  • decreased cognitive function

Water should be the go to fluid for the majority of the day in regards to hydration, however when we perform exercise we sweat more and lose electrolytes that can only be replaced by food or electrolyte drinks such as hydralite, shotz and gastrolyte. These should be used in conjunction with water and alongside medical advice.

The general advice around fluid consumption after exercises is for every 1kg loss through sweat and exercise, a replacement of 1.5L is required.

Understandably it can be hard to prioritise hydration on a daily basis given the busy nature of our working lives but it is something that I personally and professionally recommend drawing focus to for increased performance, injury prevention and overall wellbeing.

If drinking water for you is difficult, you can add natural flavour by adding fruits, vegetables and herbs such as lemon, strawberries, cucumber, orange, mint and raspberries. You can also consume your water warm/hot infused with the above food products. These will give you the added immune benefits and help you remain cold and flu free throughout winter.

Make sure you always have a bottle with you so it can act as a reminder to maintain daily water requirements.

Written by Krystal McCluskey

http://www.ausport.gov.au/ais/nutrition/fact_sheets/fluid_-_who_needs_it

http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance

https://www.acefitness.org/blog/5397/how-hydration-affects-performance

http://thedontolman.com/blog/tag/water/

9

May

RevoPT Trainer Tip of The Week

This is episode 8 of the RevoPT trainer tip of the week.  We’ve noticed a really common problem is getting people to hold their shoulders back and down during their deadlifts and therefore we are fixing rounded shoulders quite a lot in our strength classes.
This tip is trying to help with that and is something you can easily add into your warm up for deadlifts to make sure you keep the barbell nice and close to your body and your back locked on.

Darren Robertson hit me up with this gem and since adding it to my own warm ups I feel much better during my working sets.

28

Apr

RevoPT Trainer Tip of the Week Episode 7

 

This week on the RevoPT Trainer tip of the week we combined a banded good morning with a banded hip hinge.
This is something i’ve borrowed from The Training Geek and it’s really helped me to improve hip drive in all my strength exercises but especially deadlifts.
Make sure you give this a go next time before your strength session for 10-15 reps to get your hips going!

21

Apr