Class Focus: Metcon.

Smart Training. Metabolic conditioning. Heavy weights, short circuits  & cardio finishers to strip fat + gain strength. 

Metabolic Conditioning is a method of training that involves a very high work rate, using exercises designed to burn more calories during your workout and maximise the calories burned after your workout. With our RIM Metcon classes we like to include heavy weights, explosive and tough cardio. BUT short sets/rep and HIGH ROUNDS that involve challenging the total body, compound exercises and very short recovery intervals.

Metabolic Conditioning engages the large muscle groups in the body and makes use of structural and compound types of exercises. These require a maximum amount of energy as multiple joints and muscles are involved and utilised in the movement.

At the same time, it incorporates high-intensity training that will make your heart race and catch your breath. This is the reason why people who do MetCon bathe in their own sweat after each session.Because of this, you will feel the burn. 

Shaleneys Trip

Hey guys! 

I’m back in Melbourne after a relaxing 10 day trip to Townsville spent with the boyfriend. Weather was a perfect average of about 26-27 degrees for most of my time there and I feel super rested and ready to get back into some tough sessions with you all.

During the 10 days we got a few sessions in, we trained at one of Jonnys work gyms and did a 10×10 squat session, went for a 6km walk and I also did some quick body weight sessions in the apartment. As some of you may know I’ve been on a roll with my training at the moment with my PT and own sessions so I tried to maintain my fitness by adding a few sessions in here and there so I didn’t lose all my fitness completely 🙂 Consistency is key and small efforts add up! Time to get back into the gym hard for the next two weeks before I’m off again for another holiday!

Shaleney 🙂

Indoor Mini Drills

After a quick workout to get a quick sweat on and the endorphins pumping? Here are 3 mini drills that will take 10 min or under that can be completed at home without any equipment needed! 

Indoor workout #1 

 Star Jumps x20 

Push Ups x20

Squat Kicks x20 

Tricep Dips x20 

Plank hold 1 min 

Try 2-3 rounds. 

Indoor workout #2 

Burpees x5 

High Knees x20 

Butt kicks x20

Do these 3 exercises every minute on the minute 5 times. 

Indoor workout #3 

Squat Pulses 


Jump Squats 

Bicycle Crunches 

Set a timer for 30 seconds for each exercise, with a 10 second break between each, try 2-3 rounds. 

5 Benefits Of Training With A PT

  1. Education. Trainers are trained in teaching people how to exercise. Although exercise is only one part of overall fitness (with nutrition and lifestyle playing a role in the overall picture), but if you don’t get the exercise part correct you will never achieve your goals. It’s important to be educated when exercising because 1 – if you don’t have the knowledge of what exercises are best for achieving your goals it’s unlikely you will achieve them. Education is also important in reducing the risk of injury while performing an exercise. If you haven’t been taught how to bench press properly, chances are this may greatly increase the risk levels of injuring yourself which can have a long term impact.
  2. Help with unique requirements. Everybody is different and has different goals. Personal trainers can work around your phobias or injuries, and will prescribe specific exercises and build a program suited you and tailored to meet your specific goals. There will be some days when the last thing you feel like is a hard workout, so having a PT means they can accommodate your mood while still making the session helpful.
  3. Not just fitness they can help with. PTs in cert III are required to complete a module on nutrition and how it can affect fitness. PTs who then complete their IV in fitness have to then complete additional work on nutrition and then most PTs then add on additional education to their program by completing a Nutrition course.
  4. Improve mental health – An unofficial therapist! Having a PT can help with motivation, and choose the right exercises to release the most endorphins and also just to have another shoulder to lean on. If you’ve ever had a PT session you’ll most likely be talking about your week, work, or even home life – this is normal! They care about your stress levels because stress levels impact how motivated you are in your sessions. They also care because being in an unhealthy relationship may lead to bad eating habits… They are there to help your overall well being.
  5. Fit into YOUR schedule and flexible for locations. Only have time for a 45 min sesh during your lunch break? Or 6am before work starts? Mid arvo before kids are home from school? PTs are one of the most versatile professions in terms of hours. We understand people have different availabilities,, so bookings are tailed to suit you. Also hate stuffy crowded gyms? The benefit of being a mobile business is that we can come to you to train you outdoors, or in the comfort of your own home!

The Benefits Of Warming Up

It can always be pretty tempting to jump straight into your workout and skip the warm up. This can really do more damage than good in the long run for your muscles and joints. Warming up is not static stretching and usually should consist of low key cardiovascular exercises like walking or jogging before running. Most of the time the more intensely you plan to exercise the longer you will need to warm up. For most people, between 5 and 30 minutes is great. Warming up will:

  1. Help your heart prepare for the extra workload. Warming up is a way of preparing your body for exercise. It’s like the same way as you would think of warming up your car before driving on a cold day. Low-intensity warm ups gradually increase heart rate and circulation so you are better prepared to handle higher intensity exercise.
  2. Loosen your joints for flexibility. You will perform with greater power and it’s less likely you’ll injure yourself due to stiff joints. As your body temp increases you’ll loosen your joints and increase blood flow to your muscles. This means less stress on joints and tendons. Warm, well-lubricated joints prepare the body to execute sudden and explosive movements with ease. 
  3. Enhances performance. Warm-ups give you time to prepare mentally for your workout. Know that spending time warming up time will help you perform with more flexibility, speed, and strength. When your body is better able to handle the demands you make on it with exercise you may have less soreness/ stiffness later.

BMW Corporate Starts!

This week I’ll be starting back up a corporate contract for BMW at their head office x1 a week for the next four weeks. Super excited as corporate groups are really fun to teach. I love getting the employees up and about in their own workplace and having them leave work with a smile on their face (and some drips of sweat too haha). Here are 4 benefits for the employee:

  1. Stress relief. Stressed out employees have trouble focusing, thinking clearly and making rational decisions. Exercise helps improve mental health by providing clarity to better handle stress effectively.
  2. Heart health. Regular exercise promotes heart health by lowering bad cholesterol levels (LDL) and raising good cholesterol levels (HDL). It also helps strengthen the heart. allowing it to work harder and longer. new blood vessels will also form from regular physical activity, which decreases blood pressure.
  3. More energy. Energy levels are an important indicator of well being and engagement. Exercise improves circulation and strengthens the heart muscle, providing an instant rush of energy and reduces fatigue levels.
  4. Productivity. The benefits of exercie aren’t just physical, there is evidence that is boosts mental abilities like enhanced creativity, quicker learning, sharper memory and improved concentration.

Why You Need To Keep Training Through Winter

The benefits of exercising in the cold weather outweigh the results of training outside during the summer months. Although it may not be the easiest of things to do, one of the best things about outdoor training in Winter is that the human body expends more energy to stay warm in the cold.

This means you burn more calories when training outdoors in Winter than in Summer. If this isn’t enough to inspire you to pull on your thermals and get your ass to the park then there are 5 reasons why you should suck it up and face the cold with your Winter training.

  1. Mood Booster. Okay so seasonal affective disorder is definitely a thing. But it happens to more of us than you think. Research does show that any type of aerobic exercise whether it be brisk walking, cycling, jogging and strength training are all helpful in treating depression.
  2. Vitamin D. Australians are more Vitamin D deficient than ever before, Vic and ACT recording the highest levels. We are spending too long indoors than out. Outdoor training will boost your Vitamin D intake, which strengthens bones by helping calcium absorption and may also be important for immunity against bacteria and viruses.
  3. Germs. Avoiding highly populated, communal indoor areas such as the gym, may be a smart move when it comes to Winter exercise. It’s not possible to be immunised against a cold but you can reduce your risk of getting sick.
  4. High Energy Effort. When you train outdoors in Winter your body expends more energy to stay warm than it needs to during Summer training. This means your heart works harder and you burn more kilojules. Studies have also shown that the exertion of running on a treadmill VS running outside found those who run outdoors use more energy to cover the same distance.
  5. Group Training. Training with others during Winter provides the added bonus of being accountable to someone else especially if you’re one to hit the snooze button over and over.

My Own PT Adventure

I know myself better than anyone, and I know that last Winter I made one of the best decisions ever and that was to find myself a PT. Although I’m now training with a new PT after my back injury, I have new goals and a new mindset entering the second half of 2019. Injuring my back at the end of 2018/ start of 2019 really set me back. I found myself pretty down in the dumps not being able to train and losing a lot of my strength and fitness.

I have, of course, picked myself back up and I am now in week 12 of training with Nicky and 3 programs in. My main goals were to gain back some overall strength, familiarise myself with CrossFit and new training styles. The different programs I have been prescribed are suited to my individual needs taking into account some slight injuries/ niggles I have. My programs are set in 4 week blocks, and I complete this program on my own at the gym (4-5 times) and I have one PT session with Nicky a week.

My program at the moment consists of 4 weight lifting days (day 1: strength – upper push/pull, day 2: circuit, day 3: lower body strength, day 4: circuit). The aim is to increase the weights by 2.5-5% each week as the program goes on OR to increase repetitions or sets. Progressive overload is needed in order for me to reach my goals. Full control of the weights without compromising technique and full range of motion for all exercises goes without saying.

I am confident in keeping myself in line with my goals and working hard to reach them. So although I’m not training with you guys in your sessions, I am working hard in my own program!

Thanks for letting me share – Shaleney 🙂

Are You Close To Reaching Your Goals?

Hi everyone!

Yes the cold weather has definitely hit us here in Melbourne. With Autumn ending, and Winter just around the corner, have you all of a sudden felt that getting up to train is the harder than ever? Are you starting to lack motivation just because of the chilly weather? Well you’re not alone!

The absolute worst thing you could do is to call it quits and come back to training when you feel like it. Have you heard of that saying, ‘Summer bodies are made in Winter’? Well it is 100% true, and how do you expect to reach any of your fitness goals if you are only willing to put in 50%? You only get out what you put in, so it might be time re assess your goals and remember why you started training.

Some tips heading into Winter:

  • Stay organised. Build a structure and plan when you’re going to train by booking into your classes a week or two in advance. This way you won’t forget and you can look forward to training with your training buddies!
  • Measure progress. Check off your goals and CELEBRATE when you reach a milestone! This can be how may times you have worked out in the month, how many kms you have run in a week, or how much weight you are now able to lift!
  • Be prepared. Exercising isn’t easy, but it is 100% rewarding. You WILL require motivation and diligence to keep you true to your workouts. Always pack your bag the night before so you have 0 excuses. For healthy eating, prepare your meals for the week on Sunday. This ensures that you are always able to bring a nutritious lunch and are not tempted to buy lunch out.
  • Focus on your progress. Setting your goals and sticking to them is an essential part of establishing a fitness routine. Once you have had a good think about what you want to achieve, you can start working on reaching this milestone.

Pros and Cons of Indoor Training

Ever tossed up whether to start exercising in a gym or outdoors in a park? There are so any differences in how your environment affects your workout.


  1. PRO: Vitamin D intake. Our bodies need Vitamin D to absorb calcium for strong bone growth.
  2. PRO: More strenuous, longer workouts. Outdoor runners flex their ankles more due to different surfacing than treadmill runners. Cyclists are also shown to burn more calories when riding outdoors.
  3. PRO: Improved mental wellbeing. Training in natural environments decrease levels of cortisol (stress hormone) and greater feelings of revitalisation and less feelings of depression and anger.
  4. CON: Exposure to the elements. Such as rain, hail, freezing cold and strong winds which is all out of your control. But if outdoor training if your go- to then you need to be prepared for any type of weather.


  1. PRO: Controlled environment. Training in a gym means you have air con and heat and light. Escaping to the cleaner air may be a blessing for anyone suffering from allergies, asthma or any respiratory problems.
  2. PRO: Access to more fitness equipment. You can’t really pack a squat rack or cable machine in your car with you for your outdoor workout. We also have access to spin bikes in our gym at the Mount Waverley location.
  3. PRO: Access to saunas, showers and spa’s. This can make any exercise experience feel a lot more luxe.
  4. CON: Home workouts on your own can be distracting. Neighbours, mail, pets, children and mobiles can all be so distracting on the most well- intentioned program.