Man Up Monday – 10 Minute Sled Challenge

Hey Guys,

Todays workout is going to be well, torturous to say the least so strap your self in and get ready for some pain courtesy of our old mate ‘The Mule’ the trusty sled we keep down at the South Melbourne Personal Training Studio.

There are 2 exercises you have to know for this work out.

The Sled Push: Basically pushing the sled, get as low as you can keeping you back flat and parallel to the floor and use you legs to push and propel the sled forward.

The Sled Pull: Start standing on the end of the sled holding onto the handles, without letting go jump back then in a rowing motion pull the sled towards you.

The workout will be 10 minutes of pushing and pulling the sled back and forth over a 10 m track (push one way, pull the other).

The aim is to complete as many laps as you can in the 10 minute challenge.

Have Fun. Post your lap total below once you have completed the workout



Man Up Monday – The 8 Challenge

It Monday again and that means its time to Man Up a little with the perfect little way to get your week kick started.

This workout is based on the number 8. So you will be doing just 2 exercises but do as many sets of 8 repetitions as you can in 8 minutes.

The 2 exercises you will be doing are:

K/B Single Leg Deadlift: Holding a kettlebell in each hand, stand on one leg and bend from the hip, keeping your back flat, and touch the kettlebells to the ground. Use your glutes and hamstrings to pull yourself upright. (8 reps on each leg)

K/B Renegade Row: Start in a push up postion on top of the kettlebells, perform a push up, then pull the kettlebell up to you hip, on arm at a time.

Do as many sets of these 2 exercises as you can in 8 minutes and post your total sets in the comments below

Have fun!



Yoga – The Beginner’s Guide

Corporate Yoga ClassesYoga… put your hand up if you’re not sure where to start. For anyone exploring yoga it can be daunting trying to work out which style of class to attend. If you don’t know your Ashtanga from your Iyengar don’t worry, you’re not alone.

Whether you are looking to stretch and lengthen tense muscles, or increase physical strength and endurance, a yoga class will be available to suit you and your needs.

The amazing physical and emotional benefits of yoga include:

Lowering stress levels

Improving concentration & focus

Reducing pain

Increasing strength & mobility

Combating fatigue

Boosting energy levels

Lessening sickness

Building the immune system

To make it easier to find a yoga style that suits you, first work out what you are hoping to gain from your yoga practice. It might be worth looking at other factors in your life. If you participate in a lot of physical or sporting activities you may prefer a more relaxed, gentle yoga session.

On the other hand, if you spend many hours of the day stagnant at your desk you may need a more invigorating practice to get your blood pumping and body moving. In all styles of yoga you will also experience an incredible link to your breath and a feeling of balance and clarity.

You may see ‘Hatha’ used to describe many yoga classes as it is broadly recognised. ‘Hatha’ is a generic term that is used to describe any style of yoga that combines physical poses (asanas), breathing exercises (pranayama) and meditation. In the western world if a class is described as Hatha style, it should give you a good understanding of the basic yoga postures and run at a gentle pace.

If you are attracted to a gentle practice that follows a slow, relaxed pace you many also like to explore Yin, Satyananda or Restorative yoga classes. These classes will be more calming for the body and mind and provide a soothing experience to leave you feeling stress-free bliss.

If you are at the other end of the scale looking for a strong physical practice try Power Vinyasa, Ashtanga or Hot Yoga. These styles are practiced in a warm or hot room to help detoxify the body and allow a deeper range of movement. These practices will weave through a fiery asana flow to build strength and mobility as well as boost energy levels.

This is just the tip of the iceberg. There are many more styles of yoga waiting for you to discover and enjoy. Find a class close by to try, or get in touch if you’d like us to bring a yoga program to you. Whatever yoga you choose – get ready for transformation. Your body and mind will thank you!

Kacey Bennett is the Director of Kula Yoga – proud to be partnering with Revolution Personal Training. Kula Yoga delivers corporate yoga programs throughout Melbourne boosting the health and wellbeing of business employees. www.kulayoga.com.au.




Superfoods are classified as foods which are nutrient-dense, containing antioxidants, amino acids, vitamins, minerals, fibre and healthy fats. There are numerous foods that are considered superfoods, and by including them in your diet you are ensuring the maximum possible benefits from your foods. Such foods include green tea, salmon, blueberries/acai berries, chia seeds, oysters, kale, broccoli, oats, tomatoes, pomegranates, goji berries, yoghurt, quinoa, chillies & bee pollen. Let’s look at a few of these foods in more detail and discover what makes them super.

Green tea is high in antioxidants called polyphenols, which can help prevent the early signs of aging, can increase your metabolism (helping in weight loss), reduce sugar cravings, suppress appetite, and manage symptoms of stress. Green tea is also thought to have many properties that can lower the risk of prostate, liver, ovarian and oral cancers, as well as reducing the risk of heart disease, and lowering cholesterol. Drink a few cups of green tea each day to help boost your antioxidant intake, and don’t worry – it’s a great caffeine-free alternative to coffee.

Salmon is known as a true superfood, high in omega-3 fatty acids, vitamin D and proteins. Omega-3’s have many health benefits, from anti-inflammatory properties (great for joint problems or sore, tired muscles), cardio-protective properties (helps look after your heart), and increases in the hormone leptin (which allows your body to burn fuel as an energy source rather than store it as fat). One serve of salmon 2-3 times a week allows you to get all the health benefits mentioned, and you won’t need any additional supplements.

Both blueberries and acai berries are very popular at the moment and are packed full of antioxidants. These antioxidants help to protect our bodies against free radical damage and help prevent disease. Not only that but they are a great source of vitamin A & C, and of course fibre. These are all vital for a balanced diet and they are low in calories, so a great option for snack time.

Chia seeds are a newly popular seed from South America and are rich in omega-3, fibre, antioxidants, protein, iron, calcium and vitamin C. These seeds are more beneficial than their previous counterparts (flaxseed & LSA), and are a great addition to your diet. More importantly, anyone can consume this as it’s low allergenic, gluten-free and suitable for vegans. Chia seeds are great on their own or as a snack, with breakfast cereals or in soups or salads for lunch and dinner.

The best way to look after yourself and your body is to try to include a variety of these superfoods in your daily diet. As snacks or as part of a meal, they are bursting with nutrients, and are a great way to energise your body and feel great.

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Differing Your Resistance Training Methods

weights funny baby weight liftingBeen going to the gym for a while and sick of doing the same program and the same exercises?

You could try a totally different approach like mixed implement training or go with a more functional approach.

Or if you want to stick with what you know but add a new twist here are some different strength training methods to mix up your program.

You can mix these different methods with working over time rather than reps for a different stimulus again.


  • Single set with two or more exercises
  • Can train opposing muscle groups
    • Little or no rest in between
    • Eg Bench press followed by lat pull down
  • Can train the same muscle group or body part
    • One set of several different exercises performed in succession
    • Little or no rest in between
  • This method is good if you are limited on time because you can move back and forth through exercises quite quickly (make sure it’s not peak time in the gym though because you will find your machine will disappear quite quickly!)


  • Full range of movement (ROM) mixed with partial ROM exercises, i.e. 7-10 reps top half, 7-10 reps bottom half, 7-10 full ROM.
  • Higher repetitions are used with lighter weights
  • Effective for body fat reduction and muscular development


  • Single joint movement followed by a multi-joint movement, for example triceps pushdown followed by a bench press
  • Produces high levels of metabolic and cellular stress for hypertrophy, strength and muscular endurance
  • This form of training fatigues the nervous system very quickly from intense nature of the loading, so this form is not to be used frequently.


  • Series of exercises arranged in a particular order
  • Time and space efficient
  • Suitable for beginners – does not develop specific strength or aerobic fitness goals
  • Circuit Training develops muscular endurance, aerobic capacity, anaerobic capacity, muscular strength and decreases body fat while increases lean muscle mass


  • Working on eccentric strength (greater than concentric strength)
  • Eg. Chin up – assisted on way up, then lowering as slow as possible.
  • Note: will cause a great deal of soreness and should only be used by more advanced lifters

There are many advantages and disadvantages of each of the methods name above. Trying out some new methods will hopefully increase your motivation in the gym which at the end of the day will give you the biggest spur to achieve better results. Make sure you have suitable supervision when undertaking the more advanced methods especially negative, these will often require more than one spotter, and be prepared to be feeling sore!



Get nice and stretchy with some Flexibility Training


Flexibility Training

A lot gets said about improving flexibility. Well… What exactly is flexibility?

Flexibility is the ability of a joint to move throughout a full range of movement. Muscles surrounding the joints are usually responsible for poor flexibility so it is important to stretch regularly to allow for muscle tension reduction and a greater range of motion to be achieved.

So what is the best way for you to increase your range of motion and flexibility?

The activity you are performing will help dictate which type of stretching method may be most beneficial for you. All of the methods listed below have their advantages and disadvantages and are important during different phases of exercise. The different types of stretching methods are:

Static this involves holding a stretch at the farthest most comfortable point. This is the safest and most common type of stretching.

Dynamic – is an activity specific stretch that involves moving a joint through full range of movement in a more movement focused approach. It may be performed after static stretching but must be performed before activity.

Passive This type of stretching uses another person or object to take a joint through range of movement without any effort from the subject. It is generally used in the rehabilitation process where one or more muscle groups may be weak.

Ballistic – This type of stretching involves bouncing or rhythmic movement, which takes a muscle to the maximum joint limit. It is not recommended to perform these types of stretches, as they do not allow the muscles enough time to adapt to the lengthening which sets off the stretch reflex, causing tension of the muscle and increased susceptibility to injury.

PNF (Proprioceptive Neuromuscular Facilitation) – This type of stretching involves the contraction and relaxation of muscles in a stretch position. The theory behind PNF is that once the muscle has contracted, there should be less resistance to the stretch, allowing the joint to move in a greater range of motion. PNF should be done with a partner so that the subject can apply force to something and then the partner increase the stretch after contraction occurs. These must be performed after the muscles are warm, with a partner and contraction held for up to 10 seconds.

The most important time to undertake a flexibility program is after exercise as research shows that this is the time when the muscles are most susceptible to lengthen as a result of the muscle being completely warm.

Stretching has many benefits to many people. Stretching increases the joint range of motion/movement; as a result of this the risk of injury is dramatically decreased. Stretching can decrease stiffening/tightening of muscles after exercise which helps promote recovery.  An improvement in muscle coordination between muscle groups is also another benefit of stretching.

Having an increased range of motion can also aid in being able to achieve a more optimal posture. Studies have also shown that flexibility training can help to improve maximal force production and 1RM performance. In other words stretching can make you stronger!

Flexibility training is important for all ages however the appropriate method needs to be taken into consideration. The most important time to stretch is post exercise after which the muscles are completely warmed up. The most common and safest type of stretching is static. Stretching has many benefits, including decreasing the risk of injury by increasing the joint range of movement. So make sure after your next session you get nice and stretchy!

Stay tuned for our flexibility ebook that is coming out soon. It will help you to get the most out of a full body stretching program.

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