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.

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