Vanilla Coconut Protein Pancakes

These are delicious. Give them a go and let us know your thoughts!

vanilla cocnut protein pancakestackIngredients

2 Tbsp spelt flour

2 Tbsp almond meal

3 Tbsp protein powder

1/2 Tsp baking powder

Pinch of salt

1/2 Tsp chia seeds

1 Tbsp shredded coconut

1 Egg

2-4 Tbsp almond milk


Combine all dry ingredients into a bowl. Then add wet ingredients (start with 2 tbsp of almond milk and add accordingly. it will generally depend on the consistency of the protein powder as each is different) and stir together. Heat a pan and spray with non-stick cooking spray. Pour tbsp of batter to form each pancake. Once the batter starts to bubble on top flip the pancakes and cook for another minute or two.

Serve with toppings of your choice.

Suggestion – 2-3 tbsp of greek yogurt, 1 tbsp pure maple syrup, water to thin  out to preferred consistency and some shredded coconut on top!

This recipe makes 4 pancakes.


Choc Peanut Butter Protein Balls

Hey guys,

Here is a nice and simple quick snack for you all to try.


1 Tbsp organic raw cacao powder

1 Tbsp peanut butter

1 Cup dried shredded coconut

1/2 Cup rolled oats

1 Tbsp raw honey

1/4 serving of Choc Whey Protein


Mix the ingredients together with a spatula until the mixture becomes a sticky dough. Break the dough into 8 equal portions and then roll into balls. Roll the balls in a little extra coconut and chill in the fridge. Enjoy!



Shin Splints – A Common Barrier to Performing at your Best

shin splintsShin splints is a common term often thrown around the footy club, the running track or even around the home of a casual jogger. It is a condition characterised by damage and inflammation of the connective tissue joining muscles to the inner shin bone. The anatomy of the lower leg is complex – a matrix of muscles and tendons intertwine to contribute to activities from standing to sprinting and everything in between. The deep muscles attach to the inner shin bone via tissue known as tenoperiosteum. Every contraction of the calf pulls on the tenoperiosteum. If the force is repetitive and/or excessive then inflammation can result leading to pain commonly known as shin splints.

Shin splints can occur in combination with other pathologies such as tibial stress fractures or compartment syndrome – it is important to be assessed by your physiotherapist to ensure the correct diagnosis and advice is given. Patients suffering from shin splints often experience pain along the medial border of the shin; a spectrum from an ache at rest to sharp pain with activity. The symptoms may arise from a sudden increase in activity following a period of deconditioning, excessive running, poor footwear or foot posture, uneven surfaces or a combination of these factors. A multitude of other factors can also be identified by your physiotherapist.

A thorough subjective and objective assessment by your physiotherapist is usually enough to diagnose shin splints, however, occasionally further investigations may assist with the diagnosis to rule out other similar conditions. The treatment of shin splints is diverse and dependent on the contributing factors.

A combination of precise activity management and progression of exercise is integral to managing the condition to have you back at your best as efficiently as possible.

Our physiotherapists use a variety of evidence-supported techniques to enhance your recovery:

• deep tissue massage

• dry needling

• taping

• prescription of orthotics/shock absorbing soles

• exercise prescription and progression

• anti-inflammatory advice

As always, the best medicine is prevention. Here are a number of exercises to potentially prevent the onset of shin splints. If you are experiencing symptoms, book online with Transform Clinic and our physiotherapists will provide expert assessment, treatment and advice to have you performing at your best. You can book in to Transform Clinic at any of our South Melbourne, Carlton or Dandenong sites.



The TOP FIVE yoga poses for athletes to help improve performance.

Why you should incorporate yoga with YOGAMIGOS into your weekly training schedule

Yoga offers health and wellness benefits for everyone. It is becoming increasingly popular amongst athletes and sports enthusiasts. Yoga can be used in conjunction with other exercise and training routines to enhance performance through; improving flexibility, speeding up recovery and promoting core strength and mental discipline. It is also a fantastic way to enhance well being and build team spirit. Any athlete can benefit from adding yoga to their training regime.

The TOP FIVE yoga poses for athletes to help improve performance.

1.) Wheel Pose (Urdhva Dhanurasana): Wheel Pose (Urdhva Dhanurasana)

very energizing, strengthens the arms whilst opening the back, shoulders, and hips



image22.) Downward Dog (Adho Mukha Svanasana):

calms the brain and helps
relieve stress, energizes the body, stretches the shoulders, hamstrings and calves whilst strengthening the arms and legs



image33.) Pigeon Pose (Eka Pada Rajakapotasana):

excellent for opening the hips, stretching the gluteus and developing a focused mind


image44) Frog Pose (Mandukasana):

Stretches the inner thighs, groins, and hips, opens the chest and shoulders and relieves stress and anxiety


image55.) Revolved Triangle Pose (Parivrtta Trikonasana):

Strengthens and stretches the legs, stretches the hips and spine, opens the chest to improve breathing, relieves mild back pain, stimulates the abdominal organs and improves sense of balance



YOGAMIGOSPrint run weekly sessions at Revolution Personal Training every Thursday night from 8-9pm.  Our sessions are specifically designed to assist with improving recovery whilst building strength and flexibility. These classes will improve your performance, reduce the chance of injury and leaving you feeling restored and fantastic.

We look forward to seeing you on the mat soon! Kate and Gem



Winter Wellness

Winter WellnessWinter Is Here

Are you at the mercy of winter each year? Do those dreaded colds and flus leave you and your family with runny noses, coughs, sore throats, headaches, fevers and fatigue through the winter months? These symptoms are often the leading cause of time away from school and work. Now is the perfect time to boost your immune system and defend against cold and flu symptoms. Remember, prevention is always better than cure.

Sharing, Not Always Caring

If you frequently catch colds and flus, it may be that your immune system is out of balance and making you more susceptible to catching infections that are all too often shared around at this time of year.

If you have nutritional deficiencies or a poor diet, stress, inadequate rest or a lack of exercise; your immune system may not be primed to recognise and respond to the viral and bacterial invaders responsible for infection.

Which Bugs Bug You?

Viruses, such as Rhinovirus, are the common cause of colds and flus, rather than bacteria, despite common thought. Antibiotics target bacteria and are not effective against viral infections and the common cold. Luckily, there is natural support for your immune defences against both viruses and bacteria so they won’t keep bugging you and making you sick.

Winter Warriors – The Natural Kind

If sneezing and wheezing, coughs and sore throats are common visitors at your house, do yourself a favour and prime your immune defences to protect you against viral and bacterial intruders.

Key herbs and nutrients play a crucial role as natural winter warriors helping to protect you and your family this season:

  • Andrographis: This immune herb given at 6 g has beenshown to be as effective as paracetamol for reducing fever and sore throat. Together with Zinc and Picrorrhiza, Andrographis may also help to reduce duration of illness.
  • Elderberry is an excellent herb to help reduce flu symptoms such as fever and runny noses.
  • Cordyceps, Coriolus and Reishi are medicinal mushrooms that specifically target virally-infected cells, often the cause of those winter colds and flus. These medicinal mushrooms can be taken both acutely and also for chronic infections, to help get restore a healthy functioning immune system.
  • Zinc, Vitamin D and Vitamin C: These key nutrients are all important to help reduce the severity and duration of illness, whilst also supporting your immune system to function optimally.

The Gut – Your Link to Immunity

Did you know that 70 to 80% of your immune system is actually located in your digestive system? Understanding this will emphasise how important it is to look after your gut health. Your diet and the overall functioning of your digestive system will affect your immune system. Probiotics not only help with digestion, but there are also key probiotics that help your immune system. The beneficial strains, Lactobacillus acidophilus NCFM, Lactobacillus rhamnosus HN001 and Bifidobacterium lactis HN019 have been shown to help boost your immune system function.

Eating To Stay Well Through Winter

Healthy eating plans are essential throughout winter to help strengthen your immune system. Maintaining good nutritional status can help keep you healthy and reduce your risk of getting sick, as well as aiding faster recovery.

• Eat seasonally, fresh and organic as much as possible.

• Eat a well-balanced Mediterranean style diet with plenty of fresh fruits and vegetables, nuts, seeds, fish and lean meats.

• Reduce inflammatory foods that can suppress immune function and are mucous-forming, such as dairy, sugar, white breads, cakes and soft drinks.

• Try a hot fresh lemon, garlic and ginger tea with a dash of honey, or thyme tea to soothe a sore throat.

• Drink plenty of water, a minimum of eight glasses per day, and avoid excessive alcohol and caffeine.

• Take time to rest and relax, and get a good night’s sleep.

Welcome Winter With Wellness

Don’t be at the mercy of this season’s colds and flus. By acting now and boosting your immune system to prime it against common invaders, you too can get through these winter months without suffering at the hands of the common cold or flu. If someone has already started kindly ‘sharing’ their bugs, immune herbs and nutrients and a healthy diet will also help you by reducing the severity and duration of illness. Let’s look forward to winter this year and welcome it in a state of wellness.

Brought to you by Adrian Stone from Living Holistic Health. You can contact Adrian directly on 0400 500 973



Living Holistic Health

Full Services and Pricing List

Living Holistic HealthLiving Holistic Health is a nutritional medicine clinic now open at Revolution.  Living Holistic Health is owned and operated by Adrian Stone, BHSc (Nutritional Medicine). Adrian is a Nutritionist, who embraces naturopathic principles of health and wellbeing.  He specialises in;

HemaviewNaturopathic Health Assessments – using HemaviewTM Live Blood Screening and VLATM Body Composition Analysis.

Nutrition Programs to assist with training, sports competitions and health improvement.

Health Education Seminars, including Corporate Health Training.

Adrian StoneAdrian completed his Bachelor of Health Science with Distinction, at Endeavour College of Natural Health.  He is a member of the Australian Natural Therapists Association and Nutrition Australia.  Adrian is a certified HemaviewTM  Live Blood ScreeningTM  and VLA Body Composition Practitioner.




Nutrition Australia Logo

Naturopathic Health Assessments

Living Holistic Health provides a comprehensive health assessment for all clients, in order to create specific nutritional treatment plans which provide the best possible outcomes, in the shortest possible time, for the best value for money.  

The health assessment is comprised of three appointments, with the costs as below;

Initial – $99

Screening- $120

Treatment Plan- $90

Costs are inclusive of all in-clinic health assessment tools.  Additional pathology testing may incur an additional fee.

NutritionNutrition Programs

Living Holistic Health offers several nutrition programs to improve health and maintain wellness.

Shake It-professional weight management program, real food, lasting results

VLA-measure and monitor body composition and bio-markers to improve vitality

Wellness-nurture the healthy ageing of the body, to stay younger for longer 

Detoxification-boost energy, improve digestion, feel fantastic

Stress Less-manage stress better and reduce the impact of stress in your life

Pregnancy & 

Preconception Care  – specific dietary, nutritional & lifestyle support for optimal pregnancy care. 

(Programs are available only after initial health assessment).

Prices for the programs vary, please consult with the clinic for further information.

Living Holistic Health offers additional services, including;

Sports Nutrition for both male and female athletes

Reducing fatigue and improving your energy levels

Natural women’s health, fertility and wellbeing

Digestive complaints, including intolerances, bloating and irregular bowel function

Boosting immunity and fighting infections, including allergy relief

Natural pain and injury management

High quality, practitioner only nutritional and herbal supplements

Clinic Hours

Tuesday -11am to 7pm

Wednesday -7.30am to 3pm

Contact information & Appointments

Please contact the clinic on 0400 500 973 to schedule an appointment, or for further information about our services.

Website and online booking services will be available shortly.

Special Introductory Offer- $45 Bioelectrical Impedance Analysis

Is your health important to you?

Would you like to check how your body is adapting to your training, diet and lifestyle?

How valuable would a scientific report on your health be for you right now?

If you answered yes to the above, then book in for a VLATM appointment at Living Holistic Health today!

Lady holding glassAs a special introductory offer, Living Holistic Health is offering Revolution Personal Training Members a 25% discount on the cost of one VLATM Bioelectrical Impedance Analysis (BIA), (valued at $60).  This offer is available for June 2014 only.

Call Adrian from Living Holistic Health directly on 0400 500 973, to schedule your appointment today.

Living Holistic Health, improve your health naturally.