Author Archives: Luke Scott

Running? Here are the top 5 tips to stay injury free from JLB!

We are fast approaching the running season with some of Melbourne’s iconic running events.

Run 4 Kids, Great Ocean Road Running Festival, Run Melbourne and Melbourne Marathon to list a few.

These great events see our running volume and intensity beginning to ramp right up. So I’m here to give my top 5 tips to help you make the most out of your season and see you running personal bests rather than rehabbing injuries.

1. Make a Plan

Like the quotes says ‘failing to prepare, you are preparing to fail’

When it comes to long endurance events, preparation is key. Knowing exactly what is required from you as the athlete will set you up for success. Acknowledging the distance and respecting the training. By making a plan you are able to look at the training process as a whole. What is needed to get you to the start line and to conquer the race. For many this may include getting a coach for guidance, or developing a week by week program to follow over the build. Whichever direction you decide, ensure that throughout that plan you are adaptable. Life happens, which can cause some sessions to be missed. And thats ok, as you have a overall plan of attack. One missed session in scheme of a 12-14 week build is ok.

While making your running plan, researching what the course is like, does it have hills, is it flat or is it on a trail? Whichever it is, replicating those conditions in training will enhance your result come race day. Finally when planning, what month does your run fall in? Will it be hot or in the cooler months? Ensure you get training in similar race day conditions will also set you up for success.

2. Progressive Overload

Progressive overload is how our bodies adapt to the volume of training. When it comes to running, to often I have heard of people going from 1 run to 4 in a week and very shortly after that becoming injured, Their bodies simply weren’t conditioned to that amount of training in such a short period of time. As I said previously, acknowledging and respecting the distance is crucial. Slowly increasing the kilometres and time spent running each week, allows the body to adjust to the impact of running and in return build a strong cardiovascular fitness level. Every 2-3 weeks ensure there is a deload week where your body has a chance to recharge and recover from the previous amounts of running.

Progressive overload is also a great way to approach your running if you feel like you have hit a wall. If you don’t seem to be getting any faster in your runs. We tend to be creatures of habit, doing the same thing over and over. Or in this case running the same route or same distance each week. By changing the intensity or duration or adding hill repeats to the run will push our bodies that little more and increase muscle speed and strength which will improve our overall performance come race day. Again this is done progressively over the build to maximise the benefits of adding the different intensities.

3. Include Strength Training

A hot topic in the endurance world is strength training. This is absolutely key to include if you are running. Strength training will enhance and protect your body against the impact that occurs when running. Targeting the muscles through the hips, glutes, legs are core that will help develop strength and power while keeping the body in balance. The stronger you become from strength training the more resilient your body becomes from the repetitive movements of running. Also the strength training can aid in improving your run efficiency, allowing your to run for longer and finishing faster.

4. Activation and Mobility Pre Sessions

Consider activation and mobility pre and post sessions as injury prevention. If we get our muscles firing pre run we are setting ourselves up for the best possible session. Activation through the muscles we create blood flow, more oxygen is sent to the working muscles warming them up to allow them to be stretched freely rather than stiffening up, think of the muscles as an elastic band.

Activation and mobility exercises should be completed prior to the workout, completing movements or muscles groups that are used in the session this will ensure connections from central nervous system to the muscles are ready for activity.

5. Sleep

Sleep is where the magic happens. Its when and where our body recovers from what occurred that day and the training sessions involved. Running depletes our energy, fluid and can slowly begins to breakdown our muscles. Therefore quality sleep is essential to ensure our bodies are recovering so we can back it up the next day without feeling fatigued.

Sleep quality can be improved by reducing disturbances by wearing earplugs and sleeping in a cool, dark room. Following a pre-sleep routine of relaxing activities, avoiding light exposure from screens in the hour before bed, avoiding stimulants such as caffeine after noon and alcohol in the evening may increase your sleep quality and duration.

I hope these tips can help you have your best running season yet. I’d love to hear from you about what protocols you use to help keep your body injury free.

Happy running,


How to sleep your way to the top

It’s one of the most overlooked parameters for health!

Sleep can literally transform your life if you can get it right consistently, whereas lack thereof can wreak havoc on your day to day operations and your physical and psychological wellbeing.

Firstly, this blog has been inspired by the book, ‘The Sleep Revolution’ by Arianna Huffington and a Google Talk by Shawn Stevenson (links below). It has opened my eyes, which is kind of an oxymoron, to the value of a good quality night’s sleep and how it can impact your life and health so positively or in fact negatively.

Arianna Huffington on The Science of Sleep and Success

I’ve been closely monitoring my quality and quantity of sleep for a few months now and using this to assess how I feel on any given day to make the link between how my sleep is impacting my emotions and potentially fuelling my eating and recovery patterns. There are also other factors that contribute to how you feel like stress, exercise levels and nutrition that play a part so I also tried reducing stress by meditating regularly, reading, eating balanced nutrition and sticking to a regular training regime over this time.

I’ve been using an App called Sleep Cycle (it’s free on the app store) to track my sleep cycle and average quantity of sleep and if this topic interests you I recommend trying it.

What I have found is that when I get a good quality sleep I can perform well in my daily activities on less quantity. However if my sleep is not of a good quality and usually lacking in quantity and I am restless I will find myself tired, lethargic, impatient and less efficient at problem solving and higher thinking.

Start by asking yourself, how important is sleep to you?

Most of us, and this included me until I become more educated on this topic, undervalue sleep. I’m unsure as to why but it might have something to do with our work environments, the pressures of having deadlines and maybe just not knowing the education around how important sleep really is to a long healthy life, free of mental health concerns and disease.

How many of you can say that you get between 7 – 9 hours of sleep a night? If you can, that’s great!

But how many of you that get enough sleep, can say that you wake up in the morning feeling fresh and ready to take on the day with your best foot forward?

Some of you may but I am guessing that the majority of people would be leaning towards the ‘NO’ side of the equation. Am I right?

Yes, quantity is important, but the quality of sleep is also a factor we really need to consider, so let’s talk about that.

Quantity vs. Quality

When we are younger we need more sleep, our cells are turning over in our bodies and brains faster and we require more physical and psychological repair. As we age this starts to slow, thus requiring less sleep.

It’s estimated that having between 7 – 9 hours of sleep is sufficient for the majority of us. The quality of that time can vary, and what does quality actually mean?

Basically ‘quality’ means the excellence in something. A quality sleep = an excellent sleep = free from waking or being woken during the night, free from middle of the night bathroom trips and general restlessness.

Now can you say that you get regular quality sleep?

If sleep is interrupted, it could be disrupting physical and or physiological repair.

The sleep cycle is broken into 5 phases, 2 of which (the Deep and REM sleep phases) are particularly needed for physical and psychological repair and regeneration. It’s interesting to note that the sleep cycle is about 90mins long so you will have at least 5 – 7 of these during one sleep night.

Now think about how interrupted, poor quality and quantity sleep night after night might be affecting your physical and mental health. It might not be the only answer to your health concerns but it might be a good place to start looking at for improving physical and mental health.

Shawn Stevenson, a best-selling author and creator of the Model Health Show explains the adverse effects of sleep deprivation being insulin resistance (which could lead to Type 2 diabetes), immune system failure, obesity and depression.

Shawn has some tips about getting a good quality night’s sleep. Some of these include:

  • Get more sunlight throughout the day which affects melatonin production
  • Avoid the screen including phones, television and such devices of technology for at least anhour before bed
  • Caffeine curfew, for most people this is around 4pm
  • Be cool and set up the temperature, if the room is too warm it will affect the sleep cycle
  • Go to bed at the right time. Humans get the most significant hormonal secretions andrecovery by sleeping during the hours of 10pm and 2am The rest of these can be found here:

He goes on to mention ‘a study published in the Canadian Medical Association Journal showed that sleep deprivation is directly related to an inability to lose weight. Test subjects were put on the same exercise and diet program, but those who were in the sleep deprivation group (less than 6 hours per night) consistently lost less weight and body fat than the control group who slept for 8+ hours a night.’

My education and information has come from a few different, easy to access sources and I would encourage you to have a look at the resources provided. I hope some of this resonates with you and you can be on your way to valuing sleep for all of its benefits. I hope this can help at least one of you have some control over a higher level of wellbeing.

I’d love to hear how many of you are intrigued by this topic and if you have any question I’d love to find the answer for you and create discussion around this.

Krystal McCluskey

More Resources:

The Key to POWERFUL Sleep for Ultimate Human Performance with Shawn Stevenson

The missing link in achieving your best.

We all set ourselves arbitrary goals this time of year. To be fitter, to be healthier, to lose a bit of weight.

I’m all for using this time of year to reset ourselves mentally. To refocus our energy and to set your sights on achieving more for yourself as you move forward.

We do it in business, in our personal lives, with our jobs and careers and I’m sure many of you, as I do, do the same with your personal relationships too. A date night once a week with your partner as a goal. To see your grandmother more often etc, etc.

When people talk about goal setting you’ll often hear about S.M.A.R.T. goals.

In short this means goals that are:




Realistic &

Timely or Time Bound

For me this works, and works well. Especially the timely part of things.

However, a missing link for me though is making your goals public, or essentially making yourself accountable to achieving your goals.

So, this year when you’re setting your goals for what you’re wanting to achieve for the year ahead ask yourself ‘Is competing the missing link in me reaching my goals?’.

Now I’m sure you have just said to yourself, ‘yeah right Luke, I’m wanting to run a marathon this year and now you’re wanting me to complete with the Kenyan’s…’.

Well not exactly.

What I mean is making the fact that you are going to be running the marathon public knowledge, telling everyone who will listen. Making them aware. Or at least the people that matter the most to you anyway. Especially those that you see most often.

Why? Because they’re going to help to keep you accountable to your plan. They’re going to be asking you every time they see you how your marathon training is going or how close you are to running that sub 20 minute 5k, or if you’ve nailed that 200kg deadlift.

They’re going to be checking in with you and if you are serious about your goal your not going to be wanting to let them, and more importantly yourself down.

I have used this approach personally a couple of specific times to great effect. Once, when I ran the 2012 Melbourne Marathon and more recently with my first Weightlifting competition in December.

It wasn’t a big competition by any means, but for me it was the first step in part of a larger journey. It was a small local competition in Geelong. However, I really wanted to commit to the process, train well for it, learn from all of the experiences I was to have along the way of training for something that I was a complete novice at and push myself to get better at something.

I could have easily keep it anonymous from my colleagues and family but I wanted to make sure with all of the pressures of life, family and work I committed to competition on this day and moved forward from there. It made me a lot more nervous on the day knowing that everyone would be eagerly awaiting updates when I was finished but that was all part of the journey.

A minor injury hiccup about 2 weeks out from competition could have easily derailed my plan as well had I not had my accountability network in full force. A bit of treatment and some modifications to my training plan had me back up to speed and feeling 100% for the day.

The result? Respectable I guess for where I was at as a complete novice. Something I was reasonably proud of.

The added bonus? The increased focus and dedication to my training in the lead up had me hit an all time PB only three days post competition.

Another thing competing helped me with was setting my expectations of myself in the future that little bit higher. Maybe something that was also partly responsible for that all time PB. We can all start to feel that we are tracking well. That we are reaching our potential. Spend a little time around people that are truely pushing themselves to their limits and we can quickly realise that we should be asking more of ourselves. Whether this is in life, our career or with our fitness. Five people who lift you up and push you harder and spend more time around them.

Competing can help us to connect with these like minded individuals and form bonds that can help us as we continue down the path of progress.

So as you’re setting your goals for the year ahead ask yourself if there is a way that you can turn your individual goal into something competitive. Once again, this doesn’t have to be outwardly competitive against the rest of the field in a marathon but it could mean you’re keeping yourself accountable against your previous best time in a run, a pace you’ve set for yourself or it could be more strength focused. Commit to competing in a novice weightlifting, powerlifting or strongman competition. If it’s more overall or general fitness would something like a Crossfit competition suit you, or Spartan Race or Tough Mudder.

If you’re anything like me you’ll find the pressure of impending competition will sharpen your training focus, help you remove any of the obstacles that seem to always otherwise find themselves in your way in normal circumstances and help you to really bring the best out of yourself.

So for me, 2018 holds many more opportunities to compete. I’m currently setting up my calendar to be jam packed, but also as realistic as possible so that my training can be taken seriously.

After all I want to make sure I take every opportunity I can to get myself back into this ridiculous looking onsie…

[Case Study] – Why I choose RevoPT – Hanna W

“I find that the early morning classes are a great way to start the day.”

If you’re like Hanna and want to kick things off with us here at Revolution Personal Training we’d love to help you to work towards the healthiest version of yourself.

Don’t wait until the new year to kick of your healthier lifestyle.

Start today!

We are open right throughout the festive season and would love to see you down here. 

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.

Why I chose RevoPT – Jayne S

“The way the class timetable has been set up enables me to really get the most out of my training and combine strength and cardio training and really get the most out of my time.”

Jayne is a hard working busy mum and we’re glad that we can provide a solution that help her to keep progressing in the right direction with her training.

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.