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.




New Years ResolutionWe associate the beginnings of a new calendar with the beginnings of a new self. A Resolution – a new chance to gather the motivation and clarity to achieve something we hold significant. Now is the time to draw on the resources of the professionals around you to help plan and achieve your health and fitness goals for the year.

Some of us have enormous carrots dangling in front of us to lose weight and be healthier (a sporting event, wedding, health concerns etc.) and some have to dig a little deeper to find motivation. When it comes to getting results, you can’t underestimate the power of good planning. I, personally, am reminded of the (albeit crude) words of my under 13’s soccer coach:

“Proper Preparation and Planning Prevents Piss-Poor Performance”

Our interpretation of a New Years RESOULTION has been rebranded to a New Year’s “BODY TUNE REVOLUTION”. This is where you, Revolutionaries and Body Tuners, have a clear advantage. You have the absolute privilege of having a team around you who have dedicated years of training to help plan and prepare you for these challenges and strive on reaching your goals. 

At BODY TUNE, we can help you plan your recovery and speedy return to activity and work, prepare your body for the new stresses placed on it and can even help to prevent future injuries by correcting your posture and technique while providing tailored stretching programs. We will look at your posture, recommend strengthening exercises and maintain your body by encouraging regular visits for recovery and proactive soft tissue release. 

Our two professional and resident therapists at Body Tune South Melbourne will help you achieve your 2013 goals. Annabel is Qualified in Remedial Massage and has a background in Osteopathy and Kelwyn is a qualified in Myotherapy. Together they work with professional athletes of Melbourne Heart Soccer Club and Melbourne Rebels Rugby Team. This knowledge and experience translates into every treatment at Body Tune, and we look forward to working with you to reach your healthy best.

Happy New Year from the team at Body Tune South Melbourne

Annabel Ranford and Kelwyn Chaston.

MENTION THIS BLOG AND GET $10 off your next treatment at Body Tune.



Gettin’ Raw

What is the RAW food diet, you ask? Well, as the name suggests, it is primarily eating approx. 75% of your diet through uncooked (raw) foods. The reason behind this is that when foods are cooked, their essential enzymes are destroyed, thereby reducing their nutritional value and ability to be absorbed fully into the body.  The main foods allowed include fruits, vegetables, nuts, seeds, legumes, dried fruits, freshly made juices and purified water (not tap water). Since there are no meats/fish or dairy products eaten (contrary to what our little Lady Gaga picture might have you believe), it is considered a detox type diet.

Foods that are consumed raw have a greater amount of vitamins and minerals, which are essential in a balanced diet. Uncooked foods are easier for your body to digest and absorb these vital nutrients. The diet contains fewer trans fats and saturated fats (the bad ones) than the typical Western diet and is also low in sodium and sugar and high in the essential vitamins, minerals and antioxidants. This alone will help you feel the main benefits that have been associated with the Raw food diet, including weight loss, clearer skin, increased energy levels, improved digestive system and a reduced risk of diseases. 

It is believed that when we overeat cooked foods, our bodies are forced to produce more enzymes for their digestion and over time this can lead to digestive problems, nutrient deficiency and weight gain. This is why raw foods can be beneficial for us. The majority of people who choose to follow this way of eating are vegans/vegetarians. However, many people choose to adopt these eating principles when attempting to cleanse or detox their body for a short period of time.

If choosing to try this way of eating, ease into it by choosing to consume 50% of raw foods initially, and increasing to 70-100% over time. Make sure you have variety in your eating, as this is essential to ensure you are consuming all your vitamins and minerals. Also, preparation is the key; not planning ahead or being organised can stop you from succeeding and achieving your goals for completing the RAW food diet. There can be some downfalls to this way of eating (primarily preparation and variety), however, over time your body will get used to this and the benefits definitely outweigh the negatives.  Always consult with your doctor or nutritionist before attempting such a dietary change, to ensure this is right for you and your goals. 

Image Source


Has Your Training Progressed Yet?

For many of us working out is an enjoyable pastime, the challenge of pushing your body as far as you can, to see just how much you can get out of it, is its own reward. But for a lot of people exercise is just seen as the lesser evil: ‘If I lose weight I can avoid heart disease.’ ‘When I’m fitter I’ll be able to run around with the kids.’

No matter what your goals in health and fitness are, knowing where you have come from and tracking how you progressing along the way can not only help to get you there faster, but also make the journey a little more exciting and challenging.

There are numerous ways to test and keep track of your progress, from traditional fitness tests such as the beep test, max. bench press etc. to some more new-school challenges similar to the Crossfit benchmark workouts. Knowing that each squat, push up, burpee, cartwheel and 1km run you do along the way is going to help you to get a better result, once it comes time to test yourself again, is often the motivation you need to keep working hard.

Garmin Connect

It can even be as simple as writing down some basic information about your workout, like the weight used and repetitions completed, or distance and time completed. So the next time you do that exercise, your aim is to ever-so-slightly improve on one facet of the workout. Just like having a mini competition with yourself to kick your own butt.

Technology can be really useful to help you with tracking your progress. There are loads of smartphone apps and online tracking systems that you can use to record and measure your progress. For all of you technophobes out there, don’t stress; it can also be as simple as recording each session into a book.

However you choose to do it, start recording your training progress and see how much you are improving. If all else fails you may even be happy in the knowledge that all of your hard work means that you are not going backwards with your fitness, especially as we get a little older.



Man Up Monday – Body Weight Descending Ladder

Man Up Mondays are back and to celebrate we are kicking things off with a bang. Using only body weight exercises we are going to do a descending ladder beginning with 21 reps and reducing by 3 each round down to 9. So starting with 21 reps of everything, then 18, 15, 12 & 9.

The exercises are:

Chin Ups 

Box Jumps

Push Ups

V Sits



Complete this workout as fast as you can with great form and post your time below.

Have fun!




I’ll Have Mine With Out The Chemicals Please!

Organic foods are becoming more common in our supermarkets and fruit stores. It is a growing industry in Australia with the consumer demand increasing by 20-30% each year. Organic foods refer to the way fruit, vegetables, animals, eggs, honey, grains and dairy foods are grown, processed and prepared. This means organic crops must be grown in a nutrient rich soil, with no synthetic fertilisers or pesticides or GMOs (genetically modified organisms). Organic livestock (animals) must be allowed to roam free outdoors, be fed organic food, not given any antibiotics or growth hormones and treated humanely.

People are starting to consume these foods, but let’s look at the reasons why you should buy organic foods. Some of the main reasons to eat organic fruits, vegetables and meats, are that they have a higher level of antioxidants, vitamins and minerals, they are grown with no harmful pesticides or fertilisers, they are free of artificial additives, they support the local farmers, have a lower impact on the environment , are healthier and taste better, of course.

One of the downfalls you may notice about organic foods is the cost. They can be expensive mainly due to being labour-intensive to produce, and not using any pesticides, herbicides or other chemicals and the yield is often smaller. Aside from this there are more positive reasons to consume foods which are more natural and better for the environment with farmers conserving soil and water.

For a food product to be termed and sold as ‘organic’ farmers need to follow strict principles for 3 years before they are awarded certification. In Australia however the industry is not regulated, so to ensure you are buying a truly organic product, make sure your foods are from a certified organic grower.

Overall, there is no conclusive research into the benefits of consuming organic foods but anything that is grown as naturally as possible without chemicals can’t be doing you any harm.

Image Source