Author Archives: Luke Scott

Upstream Challenge

Saturday the 19th of November was an awesome day for staying indoors, dry and warm, not leaving your house for the entire day. Maybe watching a few DVD’s. If you wanted to train it wasn’t a day for a sunny outdoors run enjoying the fresh air, maybe a gym day or even a swim (in the huge puddle at your local park).

So what did the members of Team Revolution do… Walked 50 km’s! The Upstream Challenge is a 50km walk from Docklands to Donvale raising money for Camp Quality, Disability Sport and Recreation, Entrust Foundation and Leprosy Mission Australia.

We kicked off at 7:00am from the Docklands. The walked started with the rain staying at bay – but at about 10km’s the heavens opened and we got saturated. From then on the day just got more wet with no opportunity to dry out. The walk was a really great experience but also a mentally exhausting challenge.

After our clothes dried out, and our body and blisters recovered we had forgotten the rain and remembered how fun the 50km walk was. Next year Team Revolution will be doing it again with the goal to beat this year’s placing finishing as the 9th team, completing the walk in 8 hours flat. We will also aim to beat our fundraising effort next time around.

Thank you to all of our supporters: fundraisers, support crew along the way and a Team members mum picking us up at the end! Team Revolution raised $460.00 and finished the walk in 9th Place! So next year join Team Revolution and be part of something great for charities that need our help!

Yoga – The Beginner’s Guide

Corporate Yoga ClassesYoga… put your hand up if you’re not sure where to start. For anyone exploring yoga it can be daunting trying to work out which style of class to attend. If you don’t know your Ashtanga from your Iyengar don’t worry, you’re not alone.

Whether you are looking to stretch and lengthen tense muscles, or increase physical strength and endurance, a yoga class will be available to suit you and your needs.

The amazing physical and emotional benefits of yoga include:

Lowering stress levels

Improving concentration & focus

Reducing pain

Increasing strength & mobility

Combating fatigue

Boosting energy levels

Lessening sickness

Building the immune system

To make it easier to find a yoga style that suits you, first work out what you are hoping to gain from your yoga practice. It might be worth looking at other factors in your life. If you participate in a lot of physical or sporting activities you may prefer a more relaxed, gentle yoga session.

On the other hand, if you spend many hours of the day stagnant at your desk you may need a more invigorating practice to get your blood pumping and body moving. In all styles of yoga you will also experience an incredible link to your breath and a feeling of balance and clarity.

You may see ‘Hatha’ used to describe many yoga classes as it is broadly recognised. ‘Hatha’ is a generic term that is used to describe any style of yoga that combines physical poses (asanas), breathing exercises (pranayama) and meditation. In the western world if a class is described as Hatha style, it should give you a good understanding of the basic yoga postures and run at a gentle pace.

If you are attracted to a gentle practice that follows a slow, relaxed pace you many also like to explore Yin, Satyananda or Restorative yoga classes. These classes will be more calming for the body and mind and provide a soothing experience to leave you feeling stress-free bliss.

If you are at the other end of the scale looking for a strong physical practice try Power Vinyasa, Ashtanga or Hot Yoga. These styles are practiced in a warm or hot room to help detoxify the body and allow a deeper range of movement. These practices will weave through a fiery asana flow to build strength and mobility as well as boost energy levels.

This is just the tip of the iceberg. There are many more styles of yoga waiting for you to discover and enjoy. Find a class close by to try, or get in touch if you’d like us to bring a yoga program to you. Whatever yoga you choose – get ready for transformation. Your body and mind will thank you!

Kacey Bennett is the Director of Kula Yoga – proud to be partnering with Revolution Personal Training. Kula Yoga delivers corporate yoga programs throughout Melbourne boosting the health and wellbeing of business employees.

Barefoot Running your ass off!

I’m sure many of you are reading this thinking “What the hell! I would never run in bare feet. That’s impossible!”. And maybe you should stick to that theory, but maybe not…

Firstly, just to get you thinking do you think they ran before there were shoes? Or did Gronk wait until shoes were invented before he ran away from the Sabre Tooth Tiger?

Ok, now that we have cleared that up, let’s get to it.

Barefoot running is a hot topic in the fitness industry at the moment. There is heated debate on both sides of the spectrum as to wether it is a valuable training alternative, a sometimes activity that can be beneficial or for the very passionate the only way to run!

Well what is it all about and should you consider barefoot running or barefoot training yourself?

My short answer for you is: No… Not unless you prepare your body, and your feet for it! And for gods sake choose the right surface.

Firstly what are the benefits of training in your bear feet?

Well the theory is that for a long time now our running and training shoes have been getting better and better. More technology, research and money has been getting spent to try to capture a slice of the extremely lucrative trainer/runner/sneaker market. As these shoes have gotten better, more supportive and have had better cushioning our feet have gotten lazier. They are having to do less to support themselves and as a result have gotten weaker.

As a result the muscles that support our arch lack the strength to do so. Our foot is constantly held into alignment when we exercise but high destiny rubber and arch supports. Our foot is becoming like much the rest of the western world, slack and maybe even a little flabby!

It is also suggested that wearing running shoes changes our natural biomechanics. The structure of the lower leg and arch of the foot is very good as absorbing shock and transferring this into forward propulsion. This is something that is limited when wearing shoes. The natural gate is altered when wearing shoes. It is not achievable to land with your heel first when running barefoot. Just thinking about hitting the pad of your heel down onto a hard surface like a concrete or gravel path is a little painful. However with a highly cushioned supportive shoe this becomes easily achievable. Through running barefoot, or in a shoe like the ‘five fingers’ (see below) we gain a more to a more traditional striking pattern of the foot, thus using more of the natural reactive properties of the foot.

So this is where barefoot training can come to our aid. I am not suggesting for one minute that you throw away your shoes and hit the pavement tomorrow, it would end up like a scene out of Die Hard far too quickly for anyone’s liking. A stubbed toe is painful!

asics 33

So what is a viable alternative? There are a lot of ways your can start to build up these muscles of your foot and lower leg before hitting the running track barefoot. This building up of the muscles of your lower leg and foot may also have other positive benefits for areas other areas of your performance. My advice on the first place to start would be to try one of a heap of the new range of ‘free fitting’ or minimalist training shoes such as the nike free or asics 33. Another barefoot inspired running shoe is the Saucony Kinvara, which as with the other two brands mentioned uses a sole with reduced cushioning and greater flexibility to encourage a more natural foot strike with the ground.

These shoes are all light weight and great for wearing whilst weight training. Be mindful not to hit it with a 10 km run first up though. Just wearing these shoes throughout your day to day activities or whilst cross training will put a lot more strain on your feet and lower leg than wearing your normal supportive running shoes. So build up to it. Don’t hit the running track in these minimalist shoes straight away.

These shoes are designed to provide less support and have your foot work that little bit harder however if you want to take this one step further then you’ll want to check out something like the Vibram 5 Fingers. They go that little further to make your feet work that little bit harder. They might make you look a little weird when your in the gym like you are going to try to peel your post work out banana with your feet, but hey the benefits may be huge for you. A client of mine has noticed a huge improvement in the tightness of her lower leg when she built up to her shorter runs whilst wearing these.

I have recently gotten myself some Vibram KSO’s so as to be able to provide a well rounded option here and I am pleasantly impressed. I have used nike free’s for my weight training for quite some time and after building up I am finding the feedback the Vibram’s are giving me through the soles of my feet another benefit which I had not expected. They are helping me to balanced better with single legged activities such as pistol squats and the like.

vibram five fingers

My recommendation if you are looking to get a bit of an edge by going barefoot, or if you are looking to add some barefoot training into your program to complement what you are currently doing in a well rounded approach, start in the gym. There are not many gyms that will allow you in there barefoot, with good reason (dropping a 20kg plate on your toe and leaving it behind might leave a mess and be a little off putting for fellow gym users). So my advice would be to use one of the multitude of shoes out there to help enhance foot strength whilst you are weight training.

If you are wanting to progress to wearing these less supportive shoes whilst running start with short distances to build up the strength of the supporting structures and muscles before going all out. Just as you would deadlift before you start snatching you need to build up the support system before tackling anything too long distance barefoot, or even in these stripped back shoes. Just remember if you do progress to total barefoot running rather than using a minimalist shoe chose your locations wisely. Run on grass and survey the area you are to be running on first. A puncture wound to your foot will really put the brakes on your training.

As far as being subjective and allowing people to make their own assessment on controversial matters such as this I think is a great idea. Now I could be considered a fence sitter here and possibly I am. I can feel the splinters now! So I have decided to provide two links to some great blogs on both the for and against arguments on barefoot running.

Weight Training in Vibrams

Running Barefoot Is Bad – Name gives you the idea of which angle this blog comes from.

The Running Barefoot – Coming from the other side of the argument.

So my advice… as I slowly and gingerly climb off the fence. Don’t become a crazy person turning up to fun run, or marathon barefoot, but do consider adding some barefoot or minimalist style shoe training into your overall program to aid it in a well rounded way. If you are finding you are getting a lot of lower leg injuries with your current foot wear, but up to minimalist shoe for your shorter runs. I would still say to look for something reasonably supportive for anything longer than 10km’s though, even if you are well trained and used to a minimalist shoe. If it is however part your sport that that certain footwear is required such as football, then try to do as much of your running as is achievable in the footwear you will compete in. Reserve the minimalist shoes for your time in the gym. Cross training or weight training in the gym in minimalist shoes would be my recommendation as part of a well rounded program to give you an edge.

Personal Training in South Melbourne

We have been working within the Fusion personal training studio in South Melbourne now for quite some time and we are finding it a great location and space to get some fantastic results with our clients.

We now have both myself and another Revolution personal trainer Nathan Tieppo working within the center and achieving some great results with our valued members.

The center is very easy to get to and in a very hand spot in South Melbourne right opposite the South Melbourne market. There is a heap of parking on most days and being right off the freeways has been pretty handy for myself when I have to scoot off after a session.

The studio is also quite close to the Clarendon Street tram line as well as the St Kilda tram line so public transport is hand as well if that is the most convienient way for you to get around.

A number of our customers who use the train also find the short walk from Southern Cross train station not too bad either.

The center is very well equipped and has a heap of gear, so whether you are wanting to build strength, get fitter or lose weight and drop a few kilos this is a great place to train.

So if this would work for you we would love to see you down in South Melbourne for a personal training session. Remember that we also offer Group Personal Training and partner sessions with our personal trainers in this locations.

We hope to see you down there soon!

P.S. Remember to either email or ring ahead to book on 1300 362 311. Or you can visit our get started page at get started to send us through your questions via email, then we can get back to you at the most convient time for you.

Struggling To Find Healthy Snack Options?

Eating regularly can help to maximize energy levels and concentration, and can help improve food choice. Take food with you to make sure something suitable is always available.

Select from the following low fat, low glycemic index foods. As with everything however, remember portion control is the key

– Fresh fruit.

– Canned fruit in natural juices.

– Low fat flavored yoghurt such as Yoplait light, Nestle, or Vaalia.

– Light Fruche or Le Rice.

– Dry Crackers such as Ry Vita or Vita Wheat topped with low fat cheese, low fat dip, tomato, jam, honey or vegemite.

– Homemade popcorn.

– Fruit loaf topped with jam or honey.

– Fruit salad.

– Skinny milk cappuccino.

– Sultanas.

– Mixed dried fruit.

– Handful of mixed dried fruits and nuts.

– Low fat yoghurt and mixed nuts.

– Fruit and bran muffin

– Breakfast cereal and low fat milk.

– Grainy toasting muffins

– Commercial salsa dip with oven baked pita bread.

– Low fat fruit smoothie.

– Low fat dips and chapatti bread.

– Low fat milkshake.

– Low fat soy milkshake.

– Toasted soy linseed bread or fruit toast

– Hard Boiled Eggs

– Rice Crackers

– Tinned Tuna

– Tinned bean and corn mix

Ten Tips when looking for a personal trainer.

Tips on finding a professional personal trainer

1.) Registration with the peak body.  In Australia that’s Fitness Australia – Fitness Australia is the peak registration body for personal trainers throughout Australia. Trainers need to fulfill ongoing requirements to maintain their registration.  Make sure your trainer is up to date!

2.) Experience – I wouldn’t trust my car to an apprentice Mechanic for a full engine rebuild.  A minor service… Maybe. Make sure if you have specialist needs you seek a specialist trainer.

3.) Personality – Do you click with this person? You will need to as you will probably be spending a fair bit of time with them. You also need to know what you don’t want as well.  Like a trainer pictured in this photo…

4.) Qualifications – As with No. 2 if you have specialist needs ensure your trainer has the quals to match that. If you are only after some basics then you probably won’t need to be quite as picky. For me, my body is my number one asset so I’m not taking it to any old butcher!

5.) Connivence – Are you someone who finds appointments hard to keep? Look for a trainer who fits your schedule perfectly or your appointments will become another inconvenience as opposed to them fulfilling your need of a structured routine.

6.) Can they deliver – This may seem a little shallow but shouldn’t you have a trainer that looks the goods? After all if they cannot practice what they preach what good are they to you? Your trainer doesn’t need to be the reincarnation Arnold in Conan the Barbarian but the should exhibit some of the qualities you are looking to improve in yourself.

Have you heard the saying never trust a skinny chef? Well, the same kinda goes in this industry I believe. Never trust an over weight trainer!

7.) All the gear and no idea – Don’t let a trainer with all of the latest bells and whistles fool you.  A lot of the time this could be considered compensating for something! This industry once again is one that can ofter be drawn into a fad.  The tried and tested traditional methods with the years behind them to back them up can be the most effective option the majority of the time. Don’t be fooled.

8.) Motivating? You want someone who is going to be able to push you. Can they inspire you to get out those last few reps?

9.) Respect – Will they respect you? Respect your goals what motivates you and and what you are wanting to achieve? Are they a legitimate operator in it for the long haul? Or someone in it for a quick buck? Are they well respected by their peers? Or a bit seedy and shady?

10.) Do they have the runs on the board? Looking for a trainer with results in the area you and wanting to improve is key. Look for testimonials from current or former customers. A trainer who has changed someones body or life would definitely be some people want to tell others about!