4

Sep

Performance, persistence… and budgie smugglers.

We are a performance based gym. We predominantly work with people who have some type of performance goal in mind.

Whether that be to get stronger, to perform better at their chosen sport, to stay injury free while competing or to get the very best out of themselves as they compete or in their daily lives.

We also work with many people who are not competitive at all and focus on helping them to be able to enjoy their day to day life and to tackle any of the current or new challenges life may throw at them and enjoy them to their fullest. Like a desk bound tech entrepreneur tackling his first marathon, an 80 year old retiree setting a world record or a stay at home domestic engineer pulling a double body weight deadlift.

These things won’t pop up on your walk with your dog but if a friend asked you tomorrow would you like to hike throughout the grampians this weekend, would you be ready?

If you got the opportunity to go snowboarding, skiing or surfing this weekend would you be confident that your body would cope?

If you got the chance for a weekend on the beach in Hawaii would you be confident enough to rock out your best budgie smugglers or bikini?

We are not a body sculpting gym.

We are not a body building gym.

We are not a physique gym.

We are not a weight loss program.

We are not a body transformation centre.

We are here to help you to perform at your absolute best. We want to help you to get as strong as you possibly can.

We want to help you to become as fit as you possibly can by increasing your steady state and power endurance.

We want to help you to become supple and flexible yet strong throughout great ranges of movement and feel confident to tackle challenging tasks.

We want to empower you with this performance mindset to eat and fuel your body in a way that supports these outcomes, eating nutritious whole foods from a diverse range of sources.

We want you to focus on the practices that help you to recover well from each training session by being conscious of your sleep, movement, rest and work outside of the gym.

We want you to listen to your body and not thrash yourself when you’re under enormous stress loads either at work or within your personal life.

We want you to be able to achieve all that your desire in your professional life because your body and mind feel fresh, healthy and capable of the day to day rigours of your career.

What we want as a by product of all of this is for you to earn a body that you are proud of, that others notice and enjoy a level of health that is at your body’s pinnacle.

We understand that while everyone who walks through our door does not do so because they want to lose 5kgs or drop 5% body fat what we ALL want regardless of how many kilos we have been able to add to the barbell or how many seconds we have been able to shave off our 2k row, is to look better naked!

So whilst our focus isn’t on the aesthetic outcomes, the by product of all of your hard work, is that by following the process and continuing to put in place all that will enable you to perform at your body’s peak you will obtain the physique of a highly tuned athlete with the capability of one.

We want you to be strong, fit, mobile and to look the part.

That’s what we believe in.

14

Aug

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.

12

Jul

Find your best fit and you’ll find your ultimate fitness

Where do you or why do you train where you train?

Like most people, when I first joined a gym, it was not for fun. It was because it was something I thought I ‘had’ to do.

I’ve been a competitive athlete for as long as I can remember, and until the age of 17 a large chunk of my days were spent sprinting on a track or trying to get a ball into an absurdly located hoop. Like a lot of young athletes, after graduating high school I felt aimless without the structure of classes and training. Oh sure I was still active, but after such a high level of activity for most of my life the drop in intensity affected me in ways that I did not anticipate. I no longer had to wake up early for practice, so I stayed up later. Without school and team trainings, I had to actually make plans to see my friends (ridiculous, I know). Worst of all, as expected when someone goes from training over 12 hours a week to not at all, my body started changing… So I decided to join a gym.

Joining a gym used to conjure up a bleak image of rows of treadmills, and oversized men grunting, in a room of mirrors whose sole purpose was to make you unhappy with yourself. When I did first join a gym, the reality was not far off at all, aside from the perky music constantly blaring to mask the sounds of discomfort. Luckily, that is no longer the case. Unless that’s what you’re into which is fine too. But sometime in the last decade or so, the definition of ‘fitness’ changed. Somewhere between activewear as acceptable streetwear and goji berries becoming a household staple, the concept of a gym became a much broader term, with Crossfit boxes, Yoga studios, Functional training studios like our own RevoPT, and everything in between. Exercise has became less about putting in the man hours against ones will, and more about what KIND of person YOU are, (and want to become).

I think we’re better and fitter for it!

Humans are tribal animals, always searching for a sense of belonging. Whether you are an accountant with a high stress work environment, a stay at home mum covered in pureed peas or a night owl of a university student, there is a training community for you. Or hell, you might even find more in common with someone from one of these other walks of life than you ever dreamed of. The right gym for you is no longer just the place that is located the closest with the cheapest membership. That is not what keeps someone going back. The place we choose to train is where someone else smiled and introduced themselves at your first class when they saw you were nervous. Where a guy you had never spoken to in your life cheers encouragingly at you that you can do it when you thought you couldn’t. The place you choose to train is where the other mums share the appreciation for some time to yourself and say they’ll see you next week.

The actual type of exercise, be it a 45-minute HIIT session or a 90 minute strength grind, is and always will be a factor in the progress you’re achieving, but that almost becomes a peripheral factor in your overall wellbeing. The connections we build within the wall of the places we choose to train at are what keeps us going back. Before you know it YOU are the person introducing yourself to a new face. YOU are the one shouting encouragement to someone you’ve never spoken to. And along the way you have become physically stronger, you’ve gotten leaner, and your energy levels are back up.

Seeing many of the bonds and friendships formed here at RevoPT between people from all walks of life that had never met before is one of the many highlights of working in an environment with a culture such as this. People regularly catch up out side of the gym, for fitness based activities but also simple social outings. This might not be the main reason you to start working towards a healthier version of yourself but I’m pretty darn sure it’s going to help you get your butt to the gym on those days that dragging yourself in here seems almost impossible.

That, in my humble opinion, is one of the main reasons why we choose to train where we train. So if you are still stuck in a cycle of dragging yourself to a gym and seeing no progress, or simply struggling with motivation incessantly, perhaps it is time to consider that it isn’t that exercise is just ‘hard’, but that you have yet to find the place that serves who you are on your strength and fitness journey.

Find your tribe!

27

Jun

Strength, Stamina and… Suppleness?

The three S’s that make up what it means to be fit and healthy, but before studying to be working in the fitness industry, strength was pretty much the only S that I was interested in and that featured in my training regime.

Before I became a PT I was working as an electrician, only interested in being strong for work and looking good down at the beach. I made the career switch to become a trainer a couple of years ago and it was during my studies that I learned about the other two S’s of fitness.

I knew being fit was good for you, but the importance of stamina became clear to me when I got back into boxing a couple of years ago. It was only then that i realised being fit and having Stamina was something I needed if i was going to last more than one round.

Playing team sports throughout school meant that you never had to be super fit to do well, because you would have your teammates to cover your back if you needed it, or if you knew your sport well you could manipulate your position and lacking in fitness and still be a successful contributor to the team. Boxing on the other hand, well, there’s no one that you can sub in and have your back when you’re out of breath, It’s just you vs your opponent till the end! It was then when I started to introduce some Stamina training into my Strength routine and it was not long before I noticed improvements in my fitness when I was boxing.

I started to introduce flexibility and mobility work into my training plan after hearing one of the boxing trainers say to me one day “Matty, you’re a little too tense, just relax and let your punches flow smoothly. Your striking will become much less predictable”. It was a very simple request but I found performing this basic task a little difficult. He then suggested “maybe you try out the yoga class we run here. It might help you loosen up and relax”. What a perfect up sell! I took the fries with that…

Yoga was something I would have never considered doing in the past but after hearing about all the health benefits from stretching and meditating and knowing this may improve my boxing so I could soon step into the ring, I thought why not give it a go.

I knew I needed to stretch more. I was always tight from training but never made time for the third S “suppleness”. I thought that if I went to a class I would have no choice but to participate in a good hour of stretching. I was struggling to do a lot of the yoga poses at first, but luckily for me, doing yoga at a martial arts gym meant there was a lot of other beginner students and people like me who were really tight and struggled with some of the basics.

Just like strength and stamina training, it was only a matter of time before my suppleness improved. After a couple of months of 1-2 yoga classes a week and stretching for a couple of minutes after my strength sessions and my flexibility had improved dramatically!

I was finally able to do most of the yoga poses, my posture had improved, I was recovering faster from my strength sessions and not pulling up as sore. I also found myself in a more relaxed state not just while I was boxing, but throughout the day!

Unfortunately for most people (including myself until recently) suppleness is nearly the most overlooked and neglected S out of all three areas of health and fitness. We always focus on being stronger, faster and fitter, but why not more mobile and flexible? Why do we always overlook joint health until we are injured and have pain?

Flexibility can be defined as the range of motion that a muscle has before it reaches end range, or the ability to move muscles and joints through their full range of motion. The more flexible we are means the greater our range of motion during our lifts resulting in a larger area of the muscle being worked. This improves our muscle blood flow resulting in faster recovery time from our strength training. Being more flexible also reduces muscle tension resulting in a decreased chance of injury.

If you find yourself in a certain position for too long, you’ll notice the tightness in certain areas. If you are a person that is in a position for a long period of time, you may want to be doing regular stretches which oppose the contracted muscles in those positions. Doing so will assist with keeping correct posture and helping your body to be better balanced.

If you’re like myself and find it hard to make time for stretching, try our mobility classes that run on Thursdays. It’s a great way to finish off a big week of strength training and reset the body and also to start to increase or improve the areas in which you might be lacking in movement. Generally we focus on a different area of the body each week and test out your mobility and flexibility to combat being stuck in those common bad posture positions.

If you think you could be doing more stretching or you’ve considered the thought of what it would be like to be a bit a little more flexible and more mobile but you’re not sure where to start, please don’t hesitate to ask a trainer for some help and specific guidance on what you should be doing to assist with achieving your other health and fitness goals.

Thanks for reading and make sure you leave me a comment if you have any questions at all.

Thanks.

Matt

1

May

Instaneck?

Is your Instagram addiction affecting your performance in the gym?

Chances are, you’re reading this on a mobile device. You’ve been staring at your screen with your neck tilted forward and your arms in what can only be described as ‘the T-Rex’. Chances are, it’s not news to you that spending long amounts of time on your phone or laptop isn’t great for your posture. And it’s almost certain that quite frankly, you gave up trying to spend less time on your phone or computer a long time ago.

Forward neck, rounded shoulders and a hunched upper back are all the result of prolonged periods of device use. Even more worryingly, as of recently these well-known signifiers of living your life online are turning into severe real-life conditions. Studies have reported a rise in cervical and lumbar spine injuries and even thumb ligament issues due to overuse of devices! If forgetting to look up from our screens are having this effect on our posture in general, how does this translate to our performance in the gym?

Getting fitter, lifting heavier and progressing with health in general has plenty of it’s own challenges. Now add in tight hip flexors. Shortening of the hip flexors due to prolonged sitting affects your range in squatting movements, not to mention making it harder to fire up your glutes and leads to weakness in the lower back. And if you were wondering why just holding the barbell for a front OR back squat is more painful for you that doing an actual squat, chances are your upper back muscles are too tight to create good rack positions, and your shoulders are rounded making it almost impossible to keep your elbows up. Not only does this hinder our progress, it also means longer recovery times, as the muscles that are already tight and overworked from sitting in a squat position all day and frozen in the ‘push position’ (from holding a tablet or phone) are put through more of the same (but with weight!) during a workout.

So what can we do to negate the effects of Text Neck and T-Rex arms? Firstly, limit the amount of time in one sitting that you spend using your device. Keep drinks or snacks in a separate location so you have more reasons to stand up. Secondly, STRETCH. If you know for a fact that you are tight in certain areas and are someone who trains, 2 minutes before and after a session is not enough. Invest in a proper warm up routine and flexibility techniques. Lastly and most importantly, look up! When was the last time you looked around you while walking down the street as opposed to at your phone? Try it, you might find a few new cafes to Instagram your meals in. And while you’re at it, stand a little taller, you look good when you’re not looking down.

–  Quincee

References:

How Poor Posture Affects Your Health and Athletic Performance | BoxLife Magazine. (2018). Boxlifemagazine.com. Retrieved 1 May 2018, from http://boxlifemagazine.com/5193-2/

Hughes, A., & Labs, S. (2018). Can too much screen time affect your kid’s posture?Screen Time. Retrieved 30 April 2018, from https://screentimelabs.com/is-excess-mobile-device-use-harming-your-childs-posture/

Joshua M. Ammerman, M. (2018). Is Your Cell Phone Killing Your Back?SpineUniverse. Retrieved 30 April 2018, from https://www.spineuniverse.com/wellness/ergonomics/your-cell-phone-killing-your-back

Jung, S. I., Lee, N. K., Kang, K. W., Kim, K., & Lee, D. Y. (2016). The effect of smartphone usage time on posture and respiratory function. Journal of Physical Therapy Science28(1), 186–189. http://doi.org/10.1589/jpts.28.186

7

Mar

Running? Here are the top 5 tips to stay injury free from JLB!

We are fast approaching the running season with some of Melbourne’s iconic running events.

Run 4 Kids, Great Ocean Road Running Festival, Run Melbourne and Melbourne Marathon to list a few.

These great events see our running volume and intensity beginning to ramp right up. So I’m here to give my top 5 tips to help you make the most out of your season and see you running personal bests rather than rehabbing injuries.

1. Make a Plan

Like the quotes says ‘failing to prepare, you are preparing to fail’

When it comes to long endurance events, preparation is key. Knowing exactly what is required from you as the athlete will set you up for success. Acknowledging the distance and respecting the training. By making a plan you are able to look at the training process as a whole. What is needed to get you to the start line and to conquer the race. For many this may include getting a coach for guidance, or developing a week by week program to follow over the build. Whichever direction you decide, ensure that throughout that plan you are adaptable. Life happens, which can cause some sessions to be missed. And thats ok, as you have a overall plan of attack. One missed session in scheme of a 12-14 week build is ok.

While making your running plan, researching what the course is like, does it have hills, is it flat or is it on a trail? Whichever it is, replicating those conditions in training will enhance your result come race day. Finally when planning, what month does your run fall in? Will it be hot or in the cooler months? Ensure you get training in similar race day conditions will also set you up for success.

2. Progressive Overload

Progressive overload is how our bodies adapt to the volume of training. When it comes to running, to often I have heard of people going from 1 run to 4 in a week and very shortly after that becoming injured, Their bodies simply weren’t conditioned to that amount of training in such a short period of time. As I said previously, acknowledging and respecting the distance is crucial. Slowly increasing the kilometres and time spent running each week, allows the body to adjust to the impact of running and in return build a strong cardiovascular fitness level. Every 2-3 weeks ensure there is a deload week where your body has a chance to recharge and recover from the previous amounts of running.

Progressive overload is also a great way to approach your running if you feel like you have hit a wall. If you don’t seem to be getting any faster in your runs. We tend to be creatures of habit, doing the same thing over and over. Or in this case running the same route or same distance each week. By changing the intensity or duration or adding hill repeats to the run will push our bodies that little more and increase muscle speed and strength which will improve our overall performance come race day. Again this is done progressively over the build to maximise the benefits of adding the different intensities.

3. Include Strength Training

A hot topic in the endurance world is strength training. This is absolutely key to include if you are running. Strength training will enhance and protect your body against the impact that occurs when running. Targeting the muscles through the hips, glutes, legs are core that will help develop strength and power while keeping the body in balance. The stronger you become from strength training the more resilient your body becomes from the repetitive movements of running. Also the strength training can aid in improving your run efficiency, allowing your to run for longer and finishing faster.

4. Activation and Mobility Pre Sessions

Consider activation and mobility pre and post sessions as injury prevention. If we get our muscles firing pre run we are setting ourselves up for the best possible session. Activation through the muscles we create blood flow, more oxygen is sent to the working muscles warming them up to allow them to be stretched freely rather than stiffening up, think of the muscles as an elastic band.

Activation and mobility exercises should be completed prior to the workout, completing movements or muscles groups that are used in the session this will ensure connections from central nervous system to the muscles are ready for activity.

5. Sleep

Sleep is where the magic happens. Its when and where our body recovers from what occurred that day and the training sessions involved. Running depletes our energy, fluid and can slowly begins to breakdown our muscles. Therefore quality sleep is essential to ensure our bodies are recovering so we can back it up the next day without feeling fatigued.

Sleep quality can be improved by reducing disturbances by wearing earplugs and sleeping in a cool, dark room. Following a pre-sleep routine of relaxing activities, avoiding light exposure from screens in the hour before bed, avoiding stimulants such as caffeine after noon and alcohol in the evening may increase your sleep quality and duration.

I hope these tips can help you have your best running season yet. I’d love to hear from you about what protocols you use to help keep your body injury free.

Happy running,

Jaimie-Lee