Trainer Interview #2

Why did you become a personal trainer?
I wanted to help people achieve their health and fitness goals and make them feel like they can achieve anything when they stay focussed.

What do you love about working with Revolution?
I get to work with other trainers who offer many different training specialities and work for a company that offers many different services to their clients to provide them with the ultimate health and fitness package.

What is your earliest memory of being active?
I remember at primary school, competing in athletics events like hurdles and 50m sprint. I really enjoyed that sort of exercise.

What is your favourite exercise?

I’m really enjoying reformer Pilates at the moment, but I do enjoy my boxing still.

What is your favourite piece of equipment?
The medicine ball, it is very versatile.

Where is your favourite place to work out?
Down by the beach, a run and then some exercises on the beach.

What is your training philosophy?
To train hard all the time (not just with your personal trainer), stay focussed on your goals and combine your diet and exercise to achieve your health and fitness goals sooner.

How do you unwind after a long days work?
I enjoy reading a book or enjoying a meal with friends (sometimes a glass of wine too).

If you weren’t a personal trainer, what would you be?
I would probably work in pharmacy still, or as a rep.

What training styles do you specialise in?

I specialise in cardio boxing, weight loss, and pre & post natal training.

If you would like to train with Michela please contact us on info@revolutiononline.com.au

View Michela's full profile here.

Getting To Know Revolution's Personal Trainers

Welcome to the first in a series of interviews to help you get to know Revolution's personal trainers a little better. The first is Nathan Tieppo.

Nathan has worked with Revolution for more than 2 years and is also our personal training manager. Nathan works throughout the City and also the Western Suburbs of Melbourne

Why did you become a personal trainer?
I have always been active and enjoyed sport, being active and the great outdoors. I saw personal training as a logical way to combine my enjoyment of these into a career that I could help people to feel great about themselves and be active.

What do you love about working with Revolution?
Helping people work towards their goals, getting to enjoy the great outdoors & being part of a great team of trainers.

What is your earliest memory of being active?
Running the 200m little athletics when I was 7, I thought I was going to win the race right up until everyone passed me at about the 100m mark.

What is your favourite exercise?
Chin Ups.

What is your favourite piece of equipment?
My medicine ball, it is so versatile and can be used for just about anything.

Where is your favourite place to workout?
Maribyrnong, the running track is a great place to go for a run and there are a few playgrounds around to have a great resistance workout.

What is your training philosophy?
With a little hard work and dedication, anything is possible!

How do you unwind after a long days work?
Go to the gym, surfing, watch a movie, catch up with friends.

If you weren’t a personal trainer, what would you be?
I would most likely a PE teacher or a police officer.

What training styles do you specialise in?
Weight Loss & Strength and Conditioning.

View Nathan's full profile here.

Myth Busters #29 - I'm not overweight, so I don't need to exercise.

The benefits of regular exercise have been proven to go far beyond just weight loss. Performing regular bouts of exercise can help to increase muscle and bone strength, helping you to perform essential everyday tasks with a lot more ease, and reducing the risk of obtaining an injury, as well as delaying the onset of muscle and bone degeneration later in life. There are also important reductions in the likelihood of developing heart disease & diabetes. The benefits are not just physical either; regular exercise can improve sleep patterns and increase self esteem and psychological wellbeing.

How do I lose weight?

Weight loss occurs when there is a chronic decrease on caloric intake, compared to our energy expenditure. It takes a loss of approximately 7700 calories to lose 1 kilo of body fat. We should all know the energy balance equation

Change in energy stores = energy intake – energy expenditure

What this equation does not take into account is the effect that weight loss will have on energy expenditure.

The energy balance equation can be expressed in a way that will account for the dynamic nature in humans.

Rate of change = rate of change of – rate of change of

energy stores energy intake energy expenditure

When body weight decreases due to chronically depleted energy intake, there is a compensatory decrease in the amount of energy used at rest, as well as during activity when body weight is being carried around.

What does this mean for weight loss?

It means that just decreasing your calorie intake by 250 calories a day below your energy intake will amount to a 1.6kg weight loss at some time. Once this occurs you will need to decrease your calorie intake again to lose weight.

The other side of the energy equation involves the expenditure of energy and includes basal metabolic rate, thermogenesis (heat production) and exercise.

Basal metabolic rate (BMR) is the rate of energy expenditure under standardised conditions. It is important because it represents 60% - 75% of total energy expenditure in the average sedentary person. It is proportional to fat-free mass and after age 20 it decreases approximately 2% for women and 3% for men per decade. Prolonged dieting also influences BMR by decreasing it.

Estimating Basal Metabolic Rate

Males Females

15 x Body weight [kg] + 716 = Calories 12 x Body weight [kg] + 716 = Calories

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

1. If you are sedentary (little or no exercise) : BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or training twice a day) : BMR x 1.9

Adjustments for age

30-35yr reduce BMR by 5%

36-50yr reduce BMR by 10%

51-69yr reduce BMR by 15%

70+ reduce BMR by 20%

The advantage of using exercise compared to caloric restriction alone in weight loss programs is that there is a higher proportion of body fat lost than lean tissue.

Execise and Energy expenditure

Physical activity constitutes the most variable part of the energy balance equation, being 5% to 40% of daily energy expenditure. A strenuous exercise session can expend 700-800 calories for a 70kg person. Do the maths. 800 caloris times five days equals 4000 caloris. Half a kilo! The important thing to remember is to not increase you food intake otherwise you won’t lose it

What is the optimal training intensity for weight loss?

This is a commonly miss understood topic and one which leaves many people scratching their heads.

With things like heart rate zones, fuel types burnt, distance and duration all being thrown into the mix it is easy to see how many people become confused with this, and many simply say its all too hard and exercise for the sake of exercising.

However the best way to summaries it is this:

For optimal weight loss results whilst training simply train as hard as YOU possibly can for as long as YOU possibly can.

Obviously this is a very individual thing as exercise history, injury and so on needs to be taken into account, hence why YOU are in control!

Higher intensity exercises has a much greater effect of the body’s metabolism, or rate of energy expenditure, not just whilst your training but in the post exercise recovery period also.

For example if you went on a half hour run and covered a distance of say 5 km you may burn x number of calories. If you then also went over the same identical course walking, but took one hour to cover that same distance, effectively you were working at half of the speed in that hour. You may have burnt the same amount of energy (or at least close to it) as in the 5 km run. However this does not mean that both activities are equal in their calorie burning effects.

Think about how you may feel in the following 15 minutes of your walk then an hour after your walk and so on. Probably much the same as before your walk yes? Then compare this to how you may feel after an increased intensity activity such as the run. You may very well be feeling the effects of this run for a good few hours after the run depending on just how intense your performance was.

So think of it this way. It is not necessarily the calories you burn whilst you are exercising that matter, but it is the additional calories you cause you body to burn throughout the following minutes and hours that will have greatest effect on calorie balance and therefore weight loss.

Remember however as with any form of exercise how you refuel after is just as important if not more important than how hard you have worked.

If you are a sports person looking for greatest performance then you need to ensure you replace all if not more than what you have spent to ensure your next training session you are back at your peak. However for weight loss you almost want to do the opposite, leaving your body in a somewhat calorie depleted state will cause it to have to obtain that needed energy from somewhere else, your stored body fat!

So what does all this mean to you? Again, regardless of who YOU are and how fit YOU are, train as hard as you can at you current fitness level allows you to for as long as you safely can. The only difference here between a 25 year old slightly over weight male and a 55 year old over weight female is the degree in which they will work, the method is the same.

Weight loss after all is as simple as energy in versus energy out, regardless of any other factor. A simple mathematic equation.

Now you know why your trainer has been flogging you every session even now that you are so much fitter!

So keep up the hard work!

Luke Scott

Movember Plea!

Revolution Health and Lifestyle are growing moustaches for Movember to join the fight against prostate
cancer and men's depression. Please give so that my Mo may grow:http://au.movember.com/mospace/11822/

Boost Your Metabolism, The Natural Way

Food is a necessity to life and there are many foods which do more good for our bodies than we realise. The foods which I am referring to are those which help to boost our metabolism and in turn assist in weight loss. It is also said that by eating smaller and more frequent meals, you keep your metabolism continually running and stop it from switching into fat storing mode. There are many different foods which can be consumed alone or combined in your favourite meal to add an extra kick to your metabolism. Let’s look at some popular metabolism boosters. Chilli is a common spice (along with curry paste, wasabi, horseradish, & Tabasco sauce), which can cause a rapid increase in your metabolism, resulting in you feeling hot, flushed or even sweaty. It does so by increasing body temperature via thermogenesis (this is the process by which cells in the body convert energy into heat and consequently increase fat burning). This one might not be for everyone, so take it easy. Green tea is a natural appetite stimulant and not only has an appetite stimulant affect but also activates the process thermogenesis. This is a great product to get you through those afternoons, without having too many calories; just watch how much you drink because it also contains caffeine, like coffee, so only a few cups a day. Water: I know it’s said all the time, but you must drink at least 8 glasses a day. By not keeping up your hydration levels and letting yourself become dehydrated, you risk slowing down your metabolism. Your body will also begin to retain fluid which may result in occasional bloating and possible weight gain. Therefore, by not drinking enough your body will not run properly. Fish is a great source of omega-3 as you may already know; however, eating more of it prompts our body to produce a hormone called leptin. This hormone allows our body to burn calories instead of storing them as fat. Ensure you include a variety of fish sources in your diet, not just the one type (i.e. tuna). Cinnamon is an aromatic herb that works by maintaining blood glucose and insulin levels. This reduces spikes in your blood glucose affecting your energy levels, and keeps your insulin levels low to inhibit fat storage. By maintaining these levels it helps your metabolism run at its optimal level. Mix it with your breakfast cereal or in your favourite smoothie, or just with some fruit and yoghurt for an afternoon snack. The above mentioned products are just a few that help to keep our metabolism running at its best. Obviously, all in moderation, but as always a healthy diet full of fresh produce and variety will ensure that this balance is achieved. Michela DiTocco

Movember Plea!

We are growing Mos for #Movember to help the fight against prostate cancer & men's depression. Pls donate: http://www.movember.com/m/11822

Exercising in The Heat

As we rapidly approach summer, the days are getting warmer and the sun even hotter. Train sensibly!

Ensure that when you go to your training sessions, whether they are with your trainer or on your own you are adequately prepared. A cool drink, hat, appropriate clothing and the good old 30+ sun cream are used at all times when outdoors.

If at any stage you do start to feel unwell while exercising stop and inform your trainer immediately!

Remember when training you need to be aware you are trying to create a positive change on your body. This means knowing when sometimes you shouldn't trainer... Like at 2:00pm in the afternoon in 40 something degrees heat! You will be in better shape next time you train if you move this session rather than push through like a person possessed!

Support Movember!

Join and you too can look as bad as us!!! Its not too late, you can catch us easy! Luke just joined a Movember team.I want you to join my team of Mo Bros (moustache growers) & Mo Sistas (supporters) and do your bit to fight against prostate cancer and men's depression. Join my Movember team at: http://au.movember.com/register/3412

Myth Busters #28

Rapid Weight Loss, Is Not Harmful

Weight loss is something that cannot be rushed; it is a process of changing your body shape and therefore requires time for your body to adapt. Therefore, prolonged rapid weight loss of more than 1.5kg per week should be carefully monitored as this can lead to increased risk of gallstones. The very low kilojoule eating plans that usually accompany rapid weight loss can also lead to heart rhythm abnormalities.

So just remember that although at times you may not be losing weight as quickly as you would like, in order to get the best health results that are maintainable, slow and steady weight loss is far more beneficial than rapid weight loss.

Mythbusters #27 - Running is bad for your knees

There are many people out there who are avoiding running because they believe that the constant impact is bad for their knees, and may lead to problems later in life. However, a 14-year Stanford University study of 800 runners and non-runners who were approaching old age showed that former runners had 25 per cent less knee and other musculoskeletal pain than people who had led sedentary lives. These findings add to the evidence that ailments associated with ageing can be reduced by participating in regular aerobic exercise.

Sneak Peak

We welcome everyone to check out our new web site and let us know what they think of the theme so far.
If anyone has any thinks they would like to see on a personal training website please let us know!
It is our intention to make the best site possible. With your help we can do this!
Check out what we have so far at www.revolutionpersonaltraining.com.au

See whats next!

www.revolutionpersonaltraining.com.au coming soon. See whats coming next now!

Group Personal Training

Group Personal Training kicking off TODAY at Docklands Park @ 12:30pm! Two places still remaining. Get in quick!

New Enquiry Competition

This month every new enquiry with us goes into the draw to win a brand new ipod touch.

So if you are interested in starting personal training stop shopping around as we are the people for you.

For more details give us a call on 1300 362 311.

*Restricted to one entry per person.

The lowdown on GI diets

Glycaemic index or GI is a measure of how rapidly blood-glucose levels increase after eating certain carbohydrate based foods. The majority of foods are classified into 3 groups, low (under 55), medium (55-69) and high (greater than 70). The GI value is determined by various factors including the type of carbohydrates, how has it been processed and the presence of fat or fibre. In general low GI foods tend to contain more fibre and are less processed in comparison to high GI foods, however there are always a few exceptions to the rule (i.e.: chocolate is low GI but high in fat and highly processed).

High GI foods release glucose quickly, causing a rapid rise in blood glucose levels. This leads to an increased release of insulin to help drop these glucose levels back down which in turn leads to an increase in fat storage. Low GI foods in contrast release glucose into the bloodstream steadily over a few hours; this limits the spikes in blood glucose levels therefore requiring less insulin to help balance out the levels.

GI diets are recommended for people with diabetes, insulin resistance, cardiovascular disease, certain digestive disorders and weight loss. Low GI carbohydrates help to improve diabetes control, reduce the risk of heart disease, cholesterol, help you feel fuller for longer (controlling hunger) and prolong your exercise duration. A benefit of high GI foods is to rapidly refuel carbohydrate stores after exercise or a sporting event.

Most low GI diets recommend that you consume large quantities of fibre-rich vegetables and legumes, fresh fruit, wholegrain breads/cereals with low GI values, limit saturated fat intake. GI diets also include food combining, where lean proteins are consumed to further lower the GI value of the meal. Low GI diets are a way to help your body to work at its optimal level via nutrition and help you to lose/maintain weight and teach you principles to eat better and feel good about yourself.

You can obtain a list of GI foods and their values in many nutrition books or at the following website www.glycemicindex.com . These values can help you to determine appropriate meals with low GI values. So next time you’re out shopping, think about what you’re buying and if it’s a low GI food choice and become more informed about what you’re eating.

Myth Busters #23

Myth Busters #23 - Drinking water helps you lose weight
Water does not cause you to lose weight, but it does keep you hydrated, and might help you to snack less. Water is essential for good health and wellbeing as a large portion of your body is made up of water. Thirst can often be mistaken for hunger, as such being thirsty can occasionally lead to snacking, if you feel hungry soon after eating a meal it may just be thirst so have a glass of water and see if the hunger subsides. Your goal should be to drink around two litres of fluids a day. 

Myth Busters #22

Myth Busters #22 – If the box says ‘Low Fat’ it has low kilojoules

It is a common misconception that low-fat and fat-free foods are also low in kilojoules. Many processed low-fat or fat-free foods have as many as, or in some cases, even more kilojoules than full-fat foods because they have more sugar and other high kilojoule containing compounds added to them to improve flavour and texture.  So, if you’re trying to lose weight, remember to check the kilojoule content of foods you eat, even the ones that claim to be low-fat foods, as the main influence in weight loss is energy intake not fat intake.

New newsletter system

Our new newsletter system has been launched today!
So to join the list visit our website and vist the contact us page and fire us an email with the comment newsletter.
Also today we have launched our twitter account, and our facebook group "Revolution Personal Training Melbourne" so find us on both of these platforms today!
Also at the beginning of next week we are launching our weekly video updates so stay tuned.

Newsletter Downloads

You can now download the latest copy of our monthly Newsletter from our website on our Downloads page.

Get to it!

Great Places to get active in Melbourne

Great Places to get active in Melbourne

Today we are starting the first instalment of our favourite places to train in melbourne.

In no particular order number one is the "thousand steps" at the foot of the Dandenong Ranges.

This steep walking trail is set amongst picturesque rain froest. A tough walk up and step decent down.

Your legs are guaranteed to feel like jelly after a lap or two.

Give it a go!

Here is a link to the google maps location point.

Thousand Steps

If you think you may need a bit of a push to get yourself through it visit our personal training site and we will make it happen.

Click here to visit Revolution Personal Training

Keep check for more of our favourite places to get active in Melbourne!

Personal Trainer Toorak

Today's Trainer Profile

Today's featured trainer profile is our Toorak based trainer.

Follow the link below to view the profile.

Personal Trainer Toorak

Or for more information view our home page.

Personal Training

Personal Trainer South Melbourne

Each of our trainers has a specific service area.

Over the coming weeks we will be featuring different trainer.

Our first is our South Melbourne Trainer.

Follow the link below to view his profile.

Personal Trainer South Melbourne

Corporate Fitness

Visit our Corporate Fitness page to learn more about our corporate services.

Corporate Fitness programs have been shown to have many benifits such as;

Decrease the number of sick days

Increase staff motivation and moral

Provide and opportunity for staff to disengage from social and workplaces issues

Sustain your skilled staffs working life

Save money through limiting staff training costs

Enable staff starting new roles to tackle them with enthusiasm

Programs can be designed specifically around individual workplaces

To visit out Corporate Fitness page follow the link below.

Corporate Fitness

Mobile Personal Trainers

Check out our new trainer profiles by following the link below.

Personal Trainers

Learn more about all of our trainer and choose the best trainer to help you achieve the best results possible.

Now is the best time to get started and stay motivated for the year to come.

Or visit our site to learn more about Revolution.

Personal Training Melbourne

Welcome to 2009

Welcome to 2009

We hope we can bring you some value advice and tips to help get yourself into top shape, 

or to increase your physical performance.

For more information about revolution personal training visit our website by clicking below.

Personal Training