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!