The Human Adaptation to Exercise

human evolutionHave you been training for a while and ever noticed a plateau in your performance? There is definitely science behind constantly improving your performance. Exercise training is an adaptive process. The body will adapt to the stress of exercise with increased fitness if the stress is above minimum threshold intensity. Therefore you cannot just go for a 20 min job 3 times a week for a few months and expect to see an improvement. In order to improve you will need to increase the duration or the intensity of exercise to keep ‘stressing’ your body. To ensure this is effective, we must consider factors involved in the adaptation of muscle to stress and deconditioning. These factors include progressive overload, specificity, adaptation, individuality, adaptation and reversibility.

The purpose of training is to stress the body so it improves its capacity to exercise. Physical training is beneficial only as long as it forces the body to adapt to the stress of physical effort. If the stress is not sufficient to overload the body, then no adaptation occurs.

PROGRESSIVE OVERLOAD: should be used when prescribing exercise so as the body adapts, the intensity can be increased to obtain improvements in performance. The variables that contribute to overload during exercise training are intensity, frequency and duration.

SPECIFICITY : derived from the body being able to adapt specifically to demands imposed on it and becomes extremely important when prescribing resistance-training programs

ADAPTATION: Significant improvements in performance occur when the appropriate exercises are introduced into a training program. Physical fitness is generally a reflection of the level of training. When a client works hard, their fitness increases. However, when that training ceases, fitness begins to deteriorate.

INDIVIDUALITY: There is nothing more important in designing resistance-training programs than taking into account the goals, needs, preferences and strengths/weaknesses of the client. As every client is individual in every way, they will react differently to the same program designed for another individual, therefore, you cannot write generic programs for specific goals and expect that all clients you give this to will achieve the same results.

REVERSIBILITY: Ending your exercise program will cause your body to revert back to pre-training state over a period of time. Therefore keep up the training!

When undertaking an exercise program you must continue to overload the training variables (i.e. intensity, duration and frequency) in order for your body to adapt to the training and thus cause an improvement in performance. in summary make sure you keep up the exercise because if you stop training you will quickly revert back to your pre-training state!

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The Good Life

The Australian Good Life

The ever-prominent importance of sports, health and fitness within the Australian lifestyle has always been infamous to people across the world. Fashion retailer Boohoo.com has conducted research to determine whether Australia really is the healthiest place in the world. Revolution Personal Training have been asked to help them with this quest.

Boohoo are always looking for ways to promote good health – Cassie Griffiths, Company Model Booker, recently was asked about what she looks for when booking a model and the importance of a clean model lifestyle;

“As a fashion brand we have a responsibility to promote a healthy body image for the men and women who shop with us, as the model booker for boohoo I always make sure the models we use take their health and fitness seriously.

Whether the models used on our TV shoots, Billboards or Gallery it’s really important that they have a healthy diet as well as an active lifestyle. We encourage all our models to eat well. As well as a good hearty breakfast I always like to make sure there are plenty of healthy snacks on our shoots for the models to help themselves to throughout the day.”

Australia is renowned as one of the greatest health and sporting competitors on the globe. This is made more apparent every four years in the Olympic Games; where to date Australia have won 120 gold medals in both summer and winter sports.

50 of those 117 Summer Olympics gold medals came from the sport of swimming, 18 gold medals from track and field and 13 gold models from cycling. 2 of the 3 Winter Olympics gold medals came from freestyle skiing and the other from short-track speed skating.

The country’s enthusiasm for sporting success has been noted and later rewarded by hosting the Olympic Games twice since its birth in 1894, the first time in Melbourne in 1956 and a second in Sydney in the year 2000. Here the country got to expose their nation’s talent, leading to further sporting motivation from their Olympic heroes.
Sport is not the only health and fitness drive that entices the modern Australian. Queensland’s Government recently released an article that stated they had noted a growth in consumer demand for healthy foods, organics, wholefoods and biodegradable packaging. Concluding that customers are becoming more inclined to pay more for a better and balanced diet, resultant in;

  • Safer food with a longer lasting shelf life
  • Food that is certified organic or bio-dynamic
  • Increased nutritional value
  • More appealing food with improved texture, taste or freshness.

The clean Australian lifestyle is well documented in all corners of the world. The big question that Boohoo was therefore wanting answered is why a healthy diet and fitness regime is so important in Oz? Furthermore, why is it publicised more in Australia in comparison to the rest of the world?
Can Australia really be the healthiest place in the world – are they the heart of the good life?
To investigate further Boohoo asked the professionals about why sports, health and fitness play such a key part in their personal and professional lives, and why they think it is an immense factor in a modern citizen’s daily regime;

Influencer 1

Rugby Player Sam Obst

Sam Obst – Professional Rugby League Player
Favourite sporting quote: “Winning isn’t everything, it’s the only thing” – Vince Lombardi

Sam Obst is a professional Rugby League player who has had a triumphant sporting career, currently playing in Northern Queensland for Northern Pride.
Sam has played for some of the most prestigious clubs in the world, centred in Australia and the UK; these rugby clubs have included Redcliffe Dolphins, Sydney Roosters, West Tigers, Whitehaven, Wakefield Trinity Wildcats, Hull FC and Keighley Cougars.
His dedicated attitude to sports and fitness has enabled him to have a sterling career; starting at the young age of 20 where he made his first NRL debut for the Sydney Roosters. It was ever apparent sports were a huge part of his day-to-day life when growing up;

“As a kid I was quite sporty and enjoyed all kinds of sports, but I never really thought about playing it professional. I just enjoyed being active – being able to play sport outside in the backyard, whether rugby/cricket and swimming in the pool on daily basis”

With any professional sport it is vital to uphold a healthy and balanced diet alongside durable fitness levels, Sam comments this is not only for sporting professionals but for all backgrounds, ages and authorities in Australia;
“I believe health and fitness is extremely important in day to day life. It’s important for everyone to eat well and exercise for your own health and general wellbeing. As adults it’s important to set good examples for the younger generation and become good role models.
Exercise is not the only quality that Sam needs – a balanced diet also is prominent in his day-to-day lifestyle;
I am pretty strict with my diet especially during the pre-season and playing season. I like to relax my diet a little in the off season. The night before a game I like to have a big carbohydrate meal and a few days out before a game I make sure I’m drinking plenty of water. Generally after a game I will have my cheat meal and eat what I want.”
When asked if he thought sports are encouraged in Australia from a young age he mentioned how the climate enables them to be more outdoor active;
“Australia is blessed with a climate that encourages people to participate in outdoor activities. There are plenty of facilities in Australia which make it more accessible for people to engage in some type of sport and live an active lifestyle”.

There are many young children who aspire to lead a career as successful as Sam’s. When we asked if he could give one piece of advice to sporting hopefuls, his response was simple;
“The harder you work and the more commitment you are willing to show will determine the outcome. At the same time I feel it’s important to have another career path which you are able to fall back on after your professional playing career has finished. Another side to sport is the unexpected injuries which can occur. Having some sort of qualification under your belt if an injury was to suddenly end your sporting career is important”.

There is not one specific influencer that has played a key part throughout his career, excluding that of his family, however Sam has huge ‘admiration for a lot of professional athletes for their hard work and dedication’.

Influencer 2
Dance Teacher Lauren PortmanLauren Portman – Dance Teacher (UK born and currently living in the Cairns, AU)

Her personal quote: “Dance is a great, fun way to exercise and enjoy being physically active” – Lauren Portman

Physical activity can range from all kinds of exercise and sporting genres. Dance is a fantastic way to keep fit whilst having fun.
We interviewed Lauren Portman, a secondary school dance teacher to see what her thoughts are on health and fitness in Australia. Lauren is originally from the UK, where she completed a Bachelor of Arts with Honours in Performing Arts (Dance) and a Professional Graduate Certificate in Education (Teaching in the Lifelong Learning Sector). She has been living and working in Australia for over 12 months.
“After taking up a few dance lessons here and there when I was younger, it wasn’t until I reached secondary school that I really started to enjoy and get into dancing.
Throughout secondary school, dance and sport was a big part of my life. I attended every after school dance class and participated in every possible sporting activity. I knew I wanted my career to go down the path of either dance or sport. I think the achievements I’d made through dance and the support I gained from my dance teachers at school inspired me to want to do what they were doing for me.”
Lauren is currently working as a dance teacher in a credited high school in Northern Queensland, her personal support throughout her education has inspired her to be the teacher that she is today, and Lauren is fortunate enough to be working within an environment where an active lifestyle is encouraged on a daily basis.
“I am very lucky to be working in a secondary school which has a great Performing Arts department and students have to audition to be part of certain courses which are available. The majority of the students I teach already are very active and participate in a number of after school and outer school activities, which is how they have been brought up living in Australia”.
When asked if she thinks dance is a good way to exercise, Lauren replied with no hesitation;
“Dance is a great, fun way to exercise and enjoy being physically active. If people want to get fit and healthy, I feel there is no better way than spending hours in the gym than taking a few dance classes a week. Dance is a full body workout for all muscles in the body, and great cardio.
Our bodies all move in different ways and that’s the same when dancing. Some styles of dance we can do and other we physically can’t. When I am teaching my students a certain style, some pick it up straightaway and others struggle. It was the same when I was studying; ballet was always a major let down for me and something which my body didn’t allow me to do. It always makes it easier if you start with some dance styles, such as ballet, from a younger age.”
When asked if she thinks leading a healthy lifestyle is important Lauren replied;

“I think it’s very important for everyone no matter what age to exercise and lead a healthy lifestyle. I would encourage young children as much as possible to participate in some kind of physical activity, not only for the physical health benefits but for their mental well-being. It’s a proven fact that exercise releases endorphins which can overall boost your mood and brain activity, not only that but the social benefits of people taking part in these activities, meeting new people and being socially interactive, are invaluable”.
As Lauren is not a native Australian we asked if she could draw any obvious comparisons between lifestyles in Australia and the UK;
“Yes, the overall lifestyle of living in Australia is different to living in the UK. The weather has a major impact on keeping healthy and active. I find there seems to be a lot more opportunities to participate in physical activities, some of which are free of charge, and there are more facilities to do this. Also I have found from working in a Queensland school the competitiveness is also much higher in both sports and dance.”

Influencer 3
Personal Trainer Luke ScottLuke Scott –Managing Director / Personal Trainer at Revolution Personal Training
(South Melbourne, Victoria, AU)

His Personal Tip: “Do something every day” – Luke Scott

Personal trainers experience many challenges from day to day but when we asked personal trainer Luke Scott from Revolution what his biggest challenges were, he mentioned his busy schedule;
“My schedule is an on-going juggling act! Early mornings, late nights and fitting in my own training is tough, but definitely worth it. As a personal trainer we are generally working around everyone else’s work schedule.”
This fitness enthusiast is proud of his fellow Australian citizens and he praises how being health and fitness conscious is just part of the lifestyle;
“I do think Australians are health and fitness conscious. A chat with a visiting Manchester local recently really brought this home. He mentioned that he couldn’t believe how many people were running or exercising outdoors in the parks and gardens or along the beach, every day, regardless of the weather. This is just life here for most Australians and something as much a part of our routines as brushing our teeth”.
We asked what made Luke decide to peruse a career in fitness, he replied;
“I love the industry and keeping active. I originally wanted to be a school physical education teacher… But I thought adults might listen to my advice a little more intently. I was right.”
If there is one piece of advice that Luke would give, it’s this;
“Do something every day. It doesn’t have to be much, a walk or even a light stretching session just at home in front of the TV on those days when it’s hard to get moving will suffice a lot of the time. Don’t let a day go by when your health and fitness is not a priority because one day can turn into two, two to three and so on. Just get moving and your fitness and love of being active will snowball into a habit.”
Training is obviously Luke’s passion but he is also a sporting enthusiast;
“Sport is also a big part of my day to day life. Sport has always played a big part in my life. Initially Australia Rules football and cricket and now moving more towards running, Triathlon, Brazilian Juijitsu and anything else that I can find along the way. I’m also a big armchair sports fan and a huge Liverpool fan in the EPL. I’m hoping to get along to the game here in Melbourne soon with Liverpool playing our local team the Melbourne Victory. I have even managed to see a game live from Anfield sitting in The Kop, a dream come true! Unfortunately a game they lost but the experience was something I will never forget.”
The above influencers have confirmed that the Australian existence is based on a clean and healthy lifestyle. Sports and fitness is encouraged from a young age and the Australian climate allows sporting activities to be relished outside on a common basis. Sam Obst mentioned just why it is important to get the younger generations interested in a healthy lifestyle; “As adults it’s important to set good examples for the younger generation and become good role models”.
There is no doubting that the counties legacy is that of its sports and active men and women. Whether this is an active personal trainer from Melbourne or a professional football player; the inheritance of such a lifestyle is encouraged on to the future generations and will furthermore inspire a much cleaner and well preserved diet.
So is Australia the heart of the good life? We can’t see any other country in the world that even remotely compares.

The above article was created by Boohoo Australia: http://www.boohoo.com/aus/page/home



Get Yourself A Helping Hand

supportWhether you are training to lose weight, get fit or run a marathon you cannot do it alone, at times you will need to draw on friends, family and colleagues to help you out and give you a nudge in the right direction. Surrounding yourself with supportive, knowledgeable and like-minded people can give your training a massive boost so think of the people you know and who may be able to help you out.

There are 168 hours in the week and you might get to spend 1 or 2 of those with your trainer each week. Meaning you are accountable for what happens in the other 166 hours. So it is extremely helpful if you can get the people you spend the most time with (your partner, family, friends) to help you out. Let them know what you are doing and why it means so much to you and I’m sure they will be more than happy to give you the support you need.

Things like your nutrition will play a massive role in getting your body to where you want it to be. Having the people you live with or go out to dinner with on the same page as you will make it easier to prepare healthier meals or make better restaurant choices when you are eating out. Also there will be times when you will be tempted to eat foods that aren’t exactly the most appropriate choices, but having the people around you acting as a little guardian angel on your shoulder to remind you of your goals can help make sure you are making the best choices with your food, getting you to your goals faster. Training for an event or weight loss can also become time consuming be sure those around you are aware that you may need to spend 30 – 45 minutes a day training to help you lose weight or 2 – 3 hours on a long run to prepare you for that marathon, which in the short term may place some constraints on your availability but the long term benefits to your health, happiness and sense of achievement once you reach your milestone will all be worthwhile.

By talking with the people within your support network you may even find someone to train alongside you every step of the way, maybe even inspire some of your friends to embark on a fitness journey of their own. So talk to those around you, get them onside and get your fitness journey firing.

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Diabetes: The Short And Sweet Of It

Jelly BeansAround 4% of the Australian population are diagnosed with Diabetes, of these 3 out of 5 people have other cardiovascular concerns and half of these people are overweight or obese.  There are many people at risk of developing Diabetes or may have Diabetes and be unaware of it. 

These statistics may seem scary, but the prevalence of Diabetes is on the rise and most of the time good eating and exercise can help reduce the risk factors and keep your blood sugar levels under control. 

When diagnosed with Diabetes, people tend to think that it is going to be the end of the world; that they have to avoid sugars entirely, cut out carbohydrates, or eat special diabetic food. This is not the case, you can eat the same foods as everyone else in your family, and the only recommendation is to monitor your carbohydrate intake, as these foods are what increase your blood sugar levels. Most research will suggest consuming low GI foods.  The reason behind this is that they are digested by your body slowly and therefore elevate your blood sugar levels slowly, which is better than consuming foods which sharply increase your blood sugar levels. The other benefits of low GI foods are that they keep you feeling fuller for longer, and may help you to manage or lose weight. 

It is also important for diabetics to eat regular meals and not skip any meals (especially breakfast). Your body easily regulates your blood sugar levels when you are consuming your meals at regular times throughout the day and that they are of the same caloric value. It is very important to not skip any meals, as this also doesn’t assist your body to maintain its blood sugar levels, or eating bigger meals some days and less on other days (try to consume the same calories on a daily basis).  

Keeping a food diary in the beginning can help people understand what they are eating where to make changes and how to swap certain foods for more healthier/appropriate choices.  Research has suggested that for those people who keep a food diary they are more likely to lose weight and maintain this weight loss. The main foods that you need to be aware of due to their effect on your blood sugar levels are those highly refined carbohydrates. Listed below are a few examples; swap white rice for brown rice, white potatoes for sweet potatoes, pasta for wholemeal pasta, white bread for wholegrain/wholemeal breads, sugary breakfast cereals for high fibre cereals and croissants and pastries for bran muffins. All of the foods listed as an alternative are high in fibre, low GI and won’t rapidly spike your blood sugar levels. Artificial sweeteners can be added to your diet in place of sugars, without adding excess calories, however be aware of the recent research around on the detriments these products can cause. 

Another important thing to remember, is it’s not just the food you put into your body that can elevate your blood sugar levels, it’s also the beverages, more importantly, alcohol. People will tend to forget but wine and beer contain carbohydrates (sugars) and also some cocktails (with fruit juices). All of these need to be consumed in moderation and being a diabetic you will need to closely monitor your blood sugar levels when drinking alcohol. 

Exercise should not be overlooking when devising an action plan to manage your diabetes in as natural a way as possible. For those diabetics/pre-diabetics exercise is important in weight loss and maintaining weight loss and is also thought to help improve your body’s insulin sensitivity. Slow exercise may be all that you need in the beginning, to get moving again and help you feeling good. 

For diabetics in our society today, it is not that hard to make a few changes to the way you eat to help you live comfortably with the condition. There are many great websites out there that offer advice http://www.ndss.com.au/ or http://www.diabetesaustralia.com.au/ and are a constant source of information and support. Also Australian chef Michael Moore has some great insights into the topic and has some great cookbooks and recipe ideas for people living with diabetes. 

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Are You A ‘Gluten’ For Punishment?

gluten foods

Gluten intolerances are common in today’s society and affect up to 15% of the population worldwide, many times these people are unaware and continue to suffer undiagnosed. What is gluten intolerance? It is where your immune system develops a hypersensitivity to one of the proteins found in gluten, causing your body to react in a negative way. This can cause symptoms such as bloating, gas, abdominal pains, constipation, diarrhoea, indigestion, stomach cramps, fatigue & exhaustion, weight loss or gain, malabsorption, aching joints or arthritis, eczema and headaches. This however, is not to be confused with Coeliac disease, which is an auto- immune disease, as well as a disease of malabsorption, to gluten and can be more severe (as it damages the small intestines) and has a sudden onset. 

The foods to avoid as they all contain gluten include, grains and cereals such as wheat, rye, barley, oats, spelt as well as breads, flour, biscuits, cakes, tarts, pizza, pies, porridge, pasta, noodles, cold cuts, salad dressings, malt, beer and many other processed foods which contain gluten. 

Gluten intolerances are not usually detected early in life (due to the nature of the symptoms displayed) and will usually be triggered in most adults by a traumatic/stressful event in their life such as a job loss, death in the family, divorce, serious illness, surgery, infection, emotional stress and pregnancy/childbirth. You will find that mainly women suffer from this through bloating after eating food and children who get skin rashes or experience abdominal pain. The easiest and most effective way to treat gluten intolerance is through following a gluten-free diet. All it involves is eliminating all products/foods that contain gluten from your diet. This is easier now a days due to the many new gluten-free products available in supermarkets and through many websites or cookbooks which offer gluten-free recipes and restaurants that cater for gluten-free customers. 

There are many great websites full of informative literature about this topic, such as http://www.foodintol.com/ . It along with many others explains what it is, how you can identify it, how you can treat it and feel better again. Many people who have experienced some of the above mentioned symptoms and eliminated gluten from their diet have raved about how they feel and the difference it has made to their health. If you are concerned about gluten in your diet speak with your Doctor or a health professional and look at making a change for the better.


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Revolution Personal Trainer: Michael Dover

Michael Dover

SPECIALTY:  Strength and Conditioning

I have worked in the Fitness industry for close to twenty years having been a professional athlete, coaching and mentoring in various guises. i have worked with all types of people from varying backgrounds and fitness levels. I feel that exercise and leading a healthy lifestyle is a fundamental for our everyday lives and also believe it should be fun and motivational. I have trained clients in the Uk and Australia and feel that as a trainer my role is to facilitate my clients and assist them on their journey to reaching their health and fitness goals.


I like to mix up training and feel that its my clients who influence how we train together I ultimately want you to succeed and exceed your goals through your  raining. The training is a journey so we work together with various tools; be they weights, bands, boxing, core, machines, running or sport. Anything is possible, lets make sure we have fun along the way. I believe if we make ourselves strong from the inside then we can grow, minimise injury and get the results quicker by being stronger. So core and functional training are major factors in the way we train. 


Certificate 4 Personal Training

Certificate 3 Group Exercise

Higher National Diploma, Sports Science

Precision Cycling


Body Pump

Thump Boxing

Fit Ball

UEFA B License Football Coaching

UEFA C License Football Coaching

First Aid level 2


Favourite Food: Mums cooking, I’m a long way from home so miss it even more

Favourite Drink: Water 

Favourite Sport: Hello.. Football ( Soccer )

Favourite Music: All music love music and it inspires me in many ways regardless of the genre

Favourite Movie: Lock Stock

Likes: People, Music, Entertainment, Football

Dislikes: Negativity, Racism, Discrimination

Hobbies: Music, Socialising, Concerts, 

Who inspires you: Everything and Everyone love life what a special gift

Life Philosophy: Life what a gift we are fortunate to have choices and chances so embrace it and run with it like you stole it.


This vocation to train, inspire, help and motivate people is truly a blessing and I’m excited for the lifestyle opportunities it enables people to achieve in  the sense of how they may value their own self worth.