Drink More Water

Written By John McLachlan

From back pain, fatigue, arthritis and headaches to indigestion, high blood pressure, colitis and constipation, drinking more water can relieve many ailments and prevent the need for medication. Drink more water and you will have more energy and think more clearly. Use water in preference to any other drink especially cordial, soft drinks, coffee, tea and alcohol.
Most people need a minimum of two litres of water daily. Studies show many people mistake thirst for hunger, so if you think that you have eaten substantially, drink some water first, and see if the feeling of hunger subsides.
Natural spring water is best to drink, but storage in plastic (especially when exposed to heat) is not healthy. If you only have tap water, use a filter to remove chlorine and other health hazards, and make sure you change filters as recommended. If you must drink alcohol, have a glass of good red wine two or three times a week. Making sure you avoid cask wines and binge drinking.

Fresh vegetable juices are good, but do not substitute them for whole, fresh vegetables. Enjoy a little diluted fresh fruit juice occasionally, but avoid bottled juices and poppers that are loaded with sugars. It is more nutritious to eat the whole fruit and drink water, so do that as often as possible.

Have You Go The Minerals? - Iron

This mineral has an essential role in helping to keep your body energised. Iron is involved in the transport of oxygen in the blood, helping to deliver the oxygen required for your muscles to function efficiently. It also has an important role in keeping your immune system healthy. Low levels of iron within the body may lead to fatigue, tiredness, decreased immune function and small, pale red blood cells. Females are most risk of having low iron levels, particularly those who are menstruating, pregnant or involved in heavy activity, as iron can be lost through blood loss and sweating. The recommended RDI of iron is 8mg per day for men, 18mg per day for women. This can be obtained from high iron sources such as meat, seafood, spinach, broccoli and peas. When eaten in combination with foods that contain vitamin C, iron absorption is increased.
If you suspect you are low in iron, see your doctor before undertaking any supplementation, as consuming too much iron can be harmful.

Is Smoking Holding You Back?

By Nathan Sibilia

If you would like to train with Nathan, or view his personal training profile please click here.

It’s that time of year again: the time to assess the past year and look to the future. If you are reading this newsletter, improving or maintaining your fitness is likely to be high on your list of resolutions for 2010. But are vices like smoking holding you back? Smoking can reduce your fitness indirectly through smoking related illnesses or more directly by limiting the amount of oxygen available to the body.

When we breathe air into our lungs oxygen is transported in the blood by attaching to the haemoglobin within red blood cells.

Haemoglobin is a protein found in red blood cells and its primary role is to transport oxygen from the lungs to the rest of the body. But when carbon monoxide is present in the lungs it is more likely to attach to the haemoglobin, decreasing the amount of oxygen red blood cells are able to carry. This in turn increases your respiratory rate in order to deliver enough oxygen to cells, and it has a significant effect on the heart and other working muscles where there is a high demand for oxygen.

Cigarette smoke also causes air passages to narrow. Tar coats the lungs reducing elasticity of the air sacs where oxygen is absorbed into the blood stream. Tar and other chemicals also affect the cleansing mechanism of the lungs by paralysing the cilia (these are tiny hair-like structures that line the airways that clean out dust and dirt). Damage to the cilia means mucus and toxic substances accumulate resulting in congestion of the lungs.

The decrease in the carrying capacity of haemoglobin and narrowing of air passages result in reduced lung capacity and restrict the amount of oxygen to be transferred into our lungs, having a very negative effect on fitness performance.

However, it is never too late to quit, getting more out of your training and life! By quitting you will feel the benefits straight away as your body begins to repair itself. The following benefits are likely to be noticed:

- After 24 hours the level of carbon monoxide in your blood stream will dramatically drop and more oxygen will be present;

- Within a month your blood pressure returns to its normal level;

- Within 2 months your lungs will no longer be producing extra phlegm causing reduced congestion and lung irritation.

Not only will stopping smoking have major health benefits but it can help you achieve a higher fitness level and performance. For more information on health benefits and quitting please contact your GP or the QUIT website.

Myth Busters #29 - Caffeine Before Exercise Is Bad Because It Dehydrates You.

It is true that caffeine is a diuretic, which means that it promotes fluid loss in the body; however, as you should always be prepared with an adequate supply of water for your training sessions, you should be able to maintain an acceptable level of hydration. The effect which caffeine has on your body can help to boost your exercise benefit, as it increases the activity of your central nervous system, making you more alert and responsive, as well as decreasing the feelings of fatigue. It can help to increase tension development within your muscles, meaning you will be able to lift heavier weights. There is also an effect on the availability of energy sources because it increases fat utilisation, which can be important for long distance training and events; it will delay the use of carbohydrate stores, which in turn results in a delay in the build up of lactate within the working muscles.
While caffeine can be used to increase the benefit obtained from your exercise, however, there is also evidence to show that regular use of caffeine will decrease the response you get. So if you already drink coffee every day, you are less likely to experience a great effect from having caffeine hit before you exercise.

Interview with Personal Trainer Kate Bruzzaniti

Why did you become a personal trainer?

I became a personal trainer because it combines 2 of my favourite things; being fit and healthy and getting to meet and work with new people from all walks of life.

What do you love about working with Revolution?

All of the trainers specialise in different areas, as a trainer it is so important to work with a well rounded team that are always willing to share information and new ideas!

What is your earliest memory of being active?

little athletics

What is your favourite exercise?

deadlift

What is your favourite piece of equipment?

At the moment either kettlebells or a pair of boxing gloves and pads

Where is your favourite place to workout?

Outside on a sunny day.

What is your training philosophy?

Train smart, train hard, conquer your goals!

If you weren’t a personal trainer, what would you be?

Still in the fitness industry - fitness studio owner & manager

What training styles do you specialise in?

HIIT, boxing, muay thai

Interview with Personal Trainer Samantha Sutton

Why did you become a personal trainer?
After having a few PT sessions myself & loving it, I really wanted to do the same thing.

What do you love about working with Revolution?
Revolution encourage me to work with a variety of people, I especially enjoy the large group fitness gigs.

What is your earliest memory of being active?
Cycling, Dad owned a bike shop in Lismore & mum didn't have her driver’s license. We rode everywhere!

What is your favourite exercise?
At the moment, cycling. I have a new road bike for my triathlon training & it fly's!!

What is your favourite piece of equipment?
mmm...it's a toss-up-TRX & Swissball

Where is your favourite place to workout?
At the beach!

What is your training philosophy?
Don't do things by half measures-it's all or nothing. Also, don't count something out until you've tried it.

How do you unwind after a long days work?
Most evenings, by the time I'm finished its shower, 5 minutes reading & I'm snoring my head off. I've never slept so well until I started Personal Training.

If you weren’t a personal trainer, what would you be?
Ha ha. This is so not fitness related, but I'd love to work in a plant nursery. That or landscaping

What training styles do you specialise in?
Weight management, pre-post natal & group fitness.

To view Sam's full profile here.

A Mineral Called Magnesium

By Michela DiTocco

Magnesium is an important mineral that our body requires to survive. Our body requires magnesium for many functions including the formation of bones and teeth, and in conjunction with other minerals (calcium, potassium and sodium), assists in nerve impulses and muscle contractions. It not only performs these functions but it also helps the body to process fat and proteins, release hormones to control calcium levels, reduce irregular heartbeats and reduce contractions in pregnant women. The RDI of magnesium is 420mg daily for men and 310mg daily for women; however, this increases to 520mg daily for women aged 31-70 years.

There are many natural sources of magnesium which we can obtain through foods in our diet. Such foods include spices, nuts (almonds, cashews and Brazil nuts), red meat, tofu, tea, coffee, beans and legumes and vegetables (especially leafy green vegetables, like spinach, due to the large amount of chlorophyll). In addition, a wide variety of fresh fruit, vegetables and grains will ensure an adequate intake of the mineral.

Magnesium levels can become low if you do not consume enough through your everyday diet. Other causes of magnesium deficiency may include alcohol abuse, poorly controlled diabetes, excessive diarrhoea or vomiting, long-term diuretic medication and hyperparathyroidism. This is prevalent in many people; more than 50% may be deficient and not necessarily be aware. The most common symptoms of this are muscle weakness, tiredness, hyper-excitability, poor appetite, anaemia, and irregular heart rhythms. Low magnesium levels can also lead to low calcium and potassium levels in the blood, as well as changes in the digestive system, nervous system and muscular system and heart and circulatory systems. The most common treatment is magnesium supplements such as magnesium chloride or citrate, taken daily under supervision of a medical practitioner.

Muscle cramps are the main indicator of magnesium deficiency. The normally occur in the lower limbs (calves or soles and arches of the feet). They may be painful and occur during the day (but more so at night). The occurrence of cramps indicates dehydration and low mineral levels (magnesium, calcium, potassium and sodium). Other symptoms which may arise include chronic constipation, pregnant women at risk of premature labour, people with frequent migraines, people with diabetes, people with high blood pressure or an irregular heart rhythm. If you experience any of the above symptoms it is best to consult your doctor and accurately determine what supplement is right for you.

Overall you can see how important a mineral such as magnesium is to our bodies’ everyday functioning. It controls many different systems and also is relied on by other minerals for them to function. The best way to ensure you are meeting your daily requirements is to include foods rich in magnesium, and this is done via a fresh, wholesome diet full of variety.

Twitter

Make sure you check out our twitter account, if you're into that sort of thing of course! ;) Some great info, links and special offers to be had! www.twitter.com/revopt

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.

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

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.

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.

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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