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. 

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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.

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The Hippy Hippy Steak

Soy beans are part of the legume family and are not just for vegetarians. They have an array of health benefits for all, including preventing heart disease, osteoporosis, some cancers, menopausal health, and weight issues.

Soy beans are high in plant-based proteins which contain all the same essential amino acids as those found in animal meat products. They are also high in fibre, protein, phytoestrogens and omega-3 fatty acids, low in saturated fat and cholesterol, and lactose-free. They are also high in many vitamins (B6 & 12) and minerals (folate, magnesium, calcium, and potassium) – a complete food with many health benefits.

There have been many studies done in reference to soy products and their benefits on heart disease. It is believed that consumption of these products can lower blood pressure and blood cholesterol levels, and improve artery walls and elasticity. Soy products also have an effect on helping to reduce the severity of menopausal symptoms. They can assist in bone health and reduce the risk of osteoporosis by increasing bone density, and more importantly can slow down and prevent the progression of some breast and ovarian cancers.

The best sources of soy products, firstly, are soy beans, tofu, soy beverages (milk), tempeh, soy yoghurt, soy sauce, and soy bread. Many of these foods are commonly found in supermarkets now days and can be substituted for dairy and meat products in your everyday diet.

It is important to maintain a well-balanced diet, which can include some soy products (in place of animal protein products), which can help maintain a healthy body. Try something new next time you’re out, and start to incorporate some soy into your diet.

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