Is fasting a fast way for you to see better results?

What is intermittent fasting?

Intermittent fasting is a cyclical style of eating that involves restricting eating (calories) for a period of time or a window. There are many variations of fasting, and not one way is the right way to dot it. However, ‘fasting mimicking diets’ (which isn’t actual fasting) has health benefits that are similar to fasting, but it is not to the exact extent as what true fasting is at a cellular level. Fasting encourages humans to use upon glucose stores, ketone bodies and fat stores and research suggest health benefits can ensue from this style of eating.

What are the benefits of fasting?

It can benefit your waistline and body composition goals, can help with damage control following a blow out with your diet goals, increase insulin sensitivity and reduce inflammation. Prolonged fasts do activate autophagy pathways (natural regeneration process) and allows for the clearing away of damaged cells. Metabolic pathway works best when in a circadian rhythm, meaning consuming food when your metabolism is most active is a great idea. Following time-restricting supports this notion. Fasting isn’t for everyone, if you’re unsure touch base with your Nutritionist or health professional.

What are the different types of fasting:

  • Intermittent fasting (fasting for up to 24 hours)
  • Prolonged fasting (when you start fasting for 2 days or longer)
  • Time-restricted eating (popular method! Involves eating when your metabolism is optimal. Fasting might involve 16 hours, and eating all your food for the day in an 8 hour period. For example, eating all meals between 9am-5pm. 

Best way to break the fast:

Eat some protein to raise your IGF-1 levels (think of growth), as well as some carbs (carbs allow for IGF-1 to be more bioavailable). 



Darren’s secret Super Shake!

Smoothies are an easy way to include super foods into your diet.

If your struggling to find a good combination of ingredients here’s my high performance daily recipe.

It’s great for a pre or post workout recovery shake or a quick meal on the run.

Combine the following ingredients in a blender:

  • – 1 x banana
  • – 3-5 x dates
  • – 1 x tsp. turmeric powder
  • – 1 x tsp. Cacao powder
  • – 1 x tbsp. super greens
  • – 1 x tsp. ginger powder
  • – 1 x tbsp. natural peanut butter
  • – ½ x cup blueberries
  • – 1 x Scoop protein powder (vanilla)
  • – 1 x handful spinach
  • – ½ cup x Coconut water
  • – ½ cup x Almond milk

Many of the ingredients like ginger and turmeric are great for recovery as they are anti-inflammatory but they also improve cognitive function, blueberries don’t only make the smoothie taste great but are also nature’s king of antioxidants which protects the body from the effects of free radicals, 1 cup of blueberries only contains 84 grams of carbohydrates so adding these wont significantly raise the caloric intake of the smoothie.

Dates don’t only combine well with the peanut butter flavour but they are high in fiber which will aid in digestion and this super food is also a source of minerals such as potassium, calcium, magnesium and phosphorus which all help to improved bone health.

Cacao is known to be a natural energy booster and also contains sulphur, which is a mineral that nails hair and skin will love you for adding to your smoothie.

Smoothies are a awesome way to include some of these super foods that otherwise we may be missing out on. Play around with ingredients and find something that works for you.

Your body and your taste buds will love you for it!

Let us know what you think.



How not to hate salad

“Eat clean, train mean”. “Abs are made in the kitchen”.

Statements like these are rampant on social media, and are targeted at a specific demographic; individuals who exercise regularly but struggle with nutrition. On the surface, many of these taglines attached to health and fitness entities or products seem nothing but positive. After all anyone with a basic grasp on the English language knows clean is good, dirty is bad. But is it really that simple when it comes to what we put into our bodies?

It’s no revelation that a chocolate bar does not make a nutritious meal, and everyone should be eating more veggies. But somewhere along the way between a lunch that left us hungry an hour later and a weekend long binge of burgers and ice cream, our relationship with the food we consume became a little more complicated.

Thanks to the phenomenon of Instagram celebrities and superstar-endorsed diets, no one just eats food, that would be far too pedestrian. You must be a clean eater or a vegan or paleo of HFLC (high fat, low carb, duh) or HCLF (you guessed it!) or subsist purely on rays of sunlight and moon dust (I’m looking at you Gwyneth). While embarking on a process to improve your health and wellbeing is absolutely without a doubt a positive thing, what these catchy-named, celebrity-endorsed approaches to dieting have resulted in is convincing individuals that in order to succeed, all of the ‘rules’ of a dieting approach must be followed (no easy task, as the guidelines for many of these diets tend to change depending on who you ask) and that if you don’t, you have somehow failed.

Over the last decade, incidences of orthorexia, the fixation on ‘healthy eating’, often entailing of removing multiple food items or even entire food groups from ones’ diet, has skyrocketed. While not officially classified as an eating disorder, orthorexia is undeniably a form of disordered eating. There is something very fundamentally wrong with the fact that feeling like a failure for eating a food item deemed as ‘bad’ is considered normal. A lot of this has to do with the concept of emotional eating where we have been conditioned to think of certain foods both as a reward (I worked out for an hour, I deserve this cupcake) and a response to negative states. This is not helped by the recent phenomenon of a ‘fit is the new skinny’, where not only is weight loss emphasised, but ideal musculature as well. Indeed what this has resulted in is a rise in disordered eating in male individuals who feel pressured to exercise excessively and subsist on a limited variety of foods to maintain an ideal physique. To be crystal clear, there is nothing wrong with wanting to look better. What isn’t right is cutting out entire food groups as this means missing out on valuable vitamins and minerals that keep our bodies and minds healthy. What isn’t right is being unable to focus all day because all you had was a green smoothie, and then bingeing in the evening because you felt deprived. Any approach to food that you can’t see yourself practicing three years from today, is not sustainable for you.

If you are an individual who exercises regularly and tries to lead an active lifestyle, there is absolutely no reason to feel guilty about having a scoop of ice cream after dinner, much less feel bad that it’s not made of frozen bananas and almond milk. And when you do have that delicious, creamy, sweet dessert, there is absolutely no need to call it a cheat meal. Calling it so insinuates that you are somehow misbehaving or unable to do something as it’s meant to be done. After all it is not that ‘healthy’ foods are unenjoyable (if you disagree, you just haven’t found the right foods for you!) it is the fact that we have convinced ourselves we must be deprived to make progress. Try lifting the ‘forbidden’ status off of foods consumed only when you lose control, and all of a sudden there is more opportunity to enjoy a well cooked piece of fish and fresh vegetables. The next time you go a little overboard with the pasta on a night out, instead of beating yourself up and resigning yourself to minimal food and 3 hours of cardio, compliment the chef and shake your booty a little harder on the dance floor. The best relationship with food comes from loving what you eat, whether it’s because you know it is nutritious, or because it makes your soul happier.


  1. Wardlaw G, Smith A, Williden M. Wardlaw’s nutrition. North Ryde, N.S.W.: McGraw-Hill Education; 2013.
  2. Gramaglia, C, Brytek-Matera, A, Rogoza, R, & Zeppegno, P 2017, ‘Orthorexia and anorexia nervosa: two distinct phenomena? A cross-cultural comparison of orthorexic behaviours in clinical and non-clinical samples’, BMC Psychiatry, vol. 17, pp. 1-5.
  3. Stojek M, Tanofsky-Kraff M, Shomaker L, Kelly N, Thompson K, Mehari R et al. Associations of adolescent emotional and loss of control eating with 1-year changes in disordered eating, weight, and adiposity. International Journal of Eating Disorders. 2016;50(5):551-560.
  4. Jantz D. Fear, Guilt, Shame, and Eating Disorders | Caring Online. Caringonline.com. 2017 [cited 2 August 2017]. Available from: http://www.caringonline.com/fear-guilt-shame-and-eating-disorders/
  5. Parent M, Bradstreet T. Integrating self-concept into the relationship between drive for muscularity, and disordered eating and depression, among men. Psychology of Men & Masculinity. 2017;18(1):1-11.



5 Efficient Ways to Burn Visceral Fat

Image result for visceral fat

Fat has become one of the most common results of bad lifestyle choices and habits. Modern people are trapped in their offices, in front of their screens, or in their cars while commuting to and from work, while their diets usually consist of fast food, lots of sugar, sodium, or a number of various other unhealthy options, and all this inevitably leads to overweight and obesity. However, there are two kinds of fat, and there’s a big difference between them. One is subcutaneous, which means that it’s situated right under the skin, while the other is visceral, and it’s situated in the abdominal cavity, around the internal organs. Visceral fat, also known as belly fat, is more dangerous as it’s associated with an increased risk of heart disease, type 2 diabetes, and metabolic issues. Here are a few suggestions about how to get rid of it.

Lifestyle changes

Albert Einstein once said that we can’t solve a problem by using the same kind of thinking we used when we created them. A few fundamental lifestyle changes can make a tremendous difference and help you eliminate abdominal fat. Physical activity is a must, and without it all your other efforts will be in vain. Make an appointment with your physician and go for a medical check-up to establish your fitness level. There are numerous workouts efficient for burning visceral fat, but it’s also important to select high-quality fitness clothing in order to feel comfortable and avoid injuries during exercising. To cut the long story short, forget about sitting in front of your TV with a pizza, surfing the internet for hours and gorging yourself on fast food and candy. But first of all, you need to be persistent and willing to make a shift towards a healthier lifestyle.   

Stick to lean protein 

Image result for skinless chicken

Skinless chicken and turkey breast is the kind of food that will keep you full and reduce your appetite. Did you know that the process of digesting and metabolizing protein requires the most energy? In other words, your body will burn more calories in order to digest protein than it burns in order to digest any other ingredient. A high protein intake is your most reliable ally in preventing late-night snacking, which is the most dangerous behavior that contributes to gain weight and visceral fat formation. Of course, this refers only to unhealthy “snaccidents” when you polish off a pint of ice cream or a plate of brownies.

Eat good carbs

Believe it or not, but there are carbs that aren’t bad guys. Don’t get your hopes high just yet, as we’re not talking about sweets and other guilty pleasures. Fibers are, actually, carbs that can’t be digested, and they just pass through your body. Their role is to control sugar levels, as well as your appetite. Still, it’s good to know that there are two types of fiber: soluble and insoluble. The former can help you trim your belly fat, which means that you should stock up on oatmeal, apples, lentils, blueberries, beans, or nuts, and eat them on a regular basis. According to a study, a 10% daily increase in soluble fiber results in a 3.7% lower risk of piling on belly fat. Insoluble fiber also plays a significant part in the sense that it gives you the energy to exercise longer and at a greater intensity, so it’s important to include brown rice, legumes, carrots, whole wheat bread and tomatoes in your diet.

Drink green tea

This beverage is highly recommended for getting rid of visceral fat, as well as for losing weight in general. People who exercise and drink a lot of green tea are 87% more likely to trim visceral fat. A research study has found that high doses of green tea aqueous extract can prevent accumulation of visceral fat. Besides that, its antioxidants are known for reducing the risk of certain types of cancer, including ovarian, breast, and prostate. Of course, don’t forget that water is crucial for weight and fat loss, so make sure that you drink it, too.

Go green

Image result for all green salad

Certain vegetables are rich in water and low in calories, which is a great combo for burning visceral fat. Who doesn’t enjoy guacamole? Luckily, avocado is one of the superfoods that should find its place on your plate. Packed with good, monounsaturated fats, this delicious fruit will control your cravings, help you maintain normal body weight, and melt your love handles. Asparagus acts as a diuretic, which means that it eliminates excess water from your body and relieves bloating. This vegetable contains inulin, a type of fiber, that prevents constipation and keeps your gastrointestinal system running like clockwork. Kale is an underestimated and neglected vegetable, although its benefits are numerous. It controls the levels of sugar and it’s brimming with vitamin A, riboflavin, and vitamin B6, all of which are responsible for energy metabolism.

As you can see, there are numerous healthy substitutes for fast and processed foods which are delicious and effective for getting rid of visceral fat.

Luke is a fitness and health blogger at Ripped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.



Staying hydrated is as easy as 1L, 2L, 3L…

Sometimes it’s hard enough remembering to consume enough water on a daily basis but particularly coming into the cooler months of the year, it can be difficult to hydrate our bodies and maintain a good water balance to assist us with recovery and physical performance.

Water is vital to health, healing and life. The human brain is made up of approximately 95% water, with the lungs at nearly 90%. As is evident, not only is water abundant in the body but it is also the single most important nutrient your body needs to function.

According to Don Tolman, the Indiana Jones of Wholefood Medicine, an individual needs to consume around 1 litre of water for every 22kg of body weight. For someone of 70kg, this is around 3L of water that should be consumed daily.

In a previous blog posting ‘Optimising your recovery from training’ we discussed that a common recommendation for adults is to drink 2.1-2.6 litres (8-10 cups) daily, but most experts agree it’s not possible to specify a quantity that is suitable for everyone.

There are many factors at play when it comes to determining your water requirements; these include genetic, body size, fitness levels, environment and exercise.

You will lose body water content through regular daily processes including breathing, sweating, bowel and urine movements and this can total a fluid loss of 4% total body weight so replacement of this as a minimum is essential.

Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. It can reduce an individual’s ability to thermo regulate and tolerate heat, which is a very important mechanism when it comes to engagement in physical activity. Dehydration can also contribute to the early onset of fatigue in prolonged exercise.

Dehydration occurs when we are not replacing our fluid losses throughout the day.

There are some common signs and symptoms when we experience dehydration. See if you can relate to any of these.

Signs of dehydration

  • dry mouth
  • decreased sweat rate
  • dry skin
  • yellowing of the eyes
  • chapped lips


  • headaches
  • sleep disturbances
  • reduction in blood volume
  • constipation
  • increased core temperature
  • extended recovery time
  • lowered immune function
  • decreased reaction time
  • decreased cognitive function

Water should be the go to fluid for the majority of the day in regards to hydration, however when we perform exercise we sweat more and lose electrolytes that can only be replaced by food or electrolyte drinks such as hydralite, shotz and gastrolyte. These should be used in conjunction with water and alongside medical advice.

The general advice around fluid consumption after exercises is for every 1kg loss through sweat and exercise, a replacement of 1.5L is required.

Understandably it can be hard to prioritise hydration on a daily basis given the busy nature of our working lives but it is something that I personally and professionally recommend drawing focus to for increased performance, injury prevention and overall wellbeing.

If drinking water for you is difficult, you can add natural flavour by adding fruits, vegetables and herbs such as lemon, strawberries, cucumber, orange, mint and raspberries. You can also consume your water warm/hot infused with the above food products. These will give you the added immune benefits and help you remain cold and flu free throughout winter.

Make sure you always have a bottle with you so it can act as a reminder to maintain daily water requirements.

Written by Krystal McCluskey







Long awaited Online Programming and Coaching now available

We are taking registrations of interest for our first initial intake for our online programming and coaching program.

This is a unique opportunity to work with our highly skilled and qualified coaches even if you don’t have the ability to head in to work with us here at the gym in South Melbourne.

This opportunity would be idea if you’re outside of Metropolitan Melbourne or if you’re someone who prefers training on your own rather than in a gym setting.

If you’re keen to be a part of our initial intake of only 10 individuals please get back to us immediately as this is an extremely limited first intake.

This limited intake will be able to take advantage of our unique Foundation membership 50% ongoing discount.

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store via the links below and use the discount code: revoptonlinefoundationmember

Who will you be working with?

The coaches launching our online programming and coaching program are none other than Jaimie-Lee Brown and Nathan McCulloch.

Jaimie-Lee Brown: “Strength and happiness comes from finding balance.”

Before personal training, Jamie-Lee was a teacher for children with special needs.

While the classroom may seem worlds away from RevoPT, to Jamie-Lee they’re not so different.

In both roles, she helps people realise their best selves – something that takes patience, understanding, communication and trust.

She moved into training after using exercise as a personal stress-relief that offered mental and physical results. When people started asking her for advice, she knew she’d found a new career. With clients that range from their 20’s to their 70’s, Jamie-Lee doesn’t have a set training style. Her focus is on using your individual strengths and goals to create a tailored program that suits you.

You can read more about Jaimie Lee here: revo.pt/jaimieleebrown

Nathan McCulloch: “Change is the best thing you can do.”

Like most people who’ve completed the Overland Track, Nathan has a natural sense of adventure and it comes through in the way he trains.

He loves clients who don’t just enjoy a challenge, but provide them too.

Whether it’s requesting a new type of exercise or working around a physical limitation, Nathan believes that every session should be something you shape together. He’s flexible, relaxed and always open to new ways of working.

Nathan believes that change is the single best thing a person can do. It’s what saw him move from Tassie to Melbourne, complete a degree in Exercise and Sports Science, change his lifestyle and ultimately start a career in Personal Training.

You can read more about Jaimie Lee here: revo.pt/nathanmcculloch

Hear Jaimie and Nathan’s recent appearances on our podcast here:





Don’t forget that you can catch up with any of our post episodes of the podcast via:

The Apple Podcast App or


BASIC Membership Normally $30 Per Week

Our Foundation BASIC member special ONLY $15 per week ongoing. Offer ends April 30th 2017!

Our Basic coaching package is the ideal way to get started with your Coach



  • Customised goal setting
  • Daily custom programming
  • FitBot online account
  • Up to 7 emails weekly

Sign Up NOW here.

ADVANCED Normally $50 Per Week

Our Foundation ADVANCED member special ONLY $30 per week ongoing. Offer ends April 30th 2017!

Includes all of the services offered with our Basic Coaching Package PLUS:

  • 1 hour initial assessment
  • Regular phone contact
  • Regular email contact
  • Input from multiple coaches

Sign Up NOW here.

Take advantage of our Foundation member ongoing 50% off rate

To take advantage of this foundation discount and lock in this ongoing rate head across to our online store here via the links below and use the discount code: revoptonlinefoundationmember