31

Jul

Want to know How to Turkish Get Up… and not look like a clown in the gym?

Want to know How to Turkish Get Up… and not look like a clown in the gym?

The Turkish Get Up is an amazing full body and core exercise.

HOWEVER, there are a few brief points that will make your life easier when trying to remember where all of your limbs have got to go when you’re getting the hang of them.

Here are the steps broken down for you.

Step 1. Hug the bell and roll onto you back (trust me, this will make life easier as the loads increase).
Step 2. Drive the bell up and make sure keep you eye on it the whole time.
Step 3. Arm and leg on the same angle, bell on the bent knee side.
Step 4. Create as much room as you can to slide you foot under yourself.
Step 5. Lunge up into position.
Step 6. Reverse through the same steps as you lower yourself back to the floor.
Step 7. Slide your hand back along the ground to prevent yourself from collapsing as the load increase.
Step 8. NEVER lose your teeth in the gym.

Good luck with these.

27

Jul

4

Jul

Kevin Toonen – The Resilience and Transferability of Training

Jane Erbacher: Hello. Welcome to this week’s episode of the Your Revolution podcast. My name is Jane Erbacher. I am so excited because I am up in Sidney right now, and I’m sitting across from one of my … I’m having a total fan girl moment that’s lasted the last three hours since I met you. I’m sitting across from one of my absolute favourite Instagram accounts. Can I call you an Instagram account?

Kevin Toonen: You can. Yeah, that’s fine.

Jane Erbacher: Or are you a person?

Kevin Toonen: I’m a person. Yeah.

Jane Erbacher: You’re a person too. This is Kevin Toonen, everybody, or better known as Strength Elite, so if you are not following him, you’re crazy, and you have to start following him because he’s absolutely amazing. I’m really, really, really excited to be sitting here today because I finally got to meet you. That’s the main reason I’m excited.

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:

24

May

Case Study: Why I chose RevoPT – Cara T

We love working with our dedicate passionate and hard working members like Cara.

Cara is the perfect example of how training with us can begin with a specific focus but grow to become so much more.

“It can be about losing weight when you begin but it becomes about so much more. The training in groups drives that.”

We strive to work with individuals to develop there physical and also mental strength, challenging to achieve things they never thought possible.

Our Group Training provides the perfect platform for you to grow as a person as well as develop your physical capabilities.

Who knows, like Cara you may get to meet some pretty cool people who you click with both inside and outside of the gym.

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.