Importance Of Training For Pregnant Women

The benefits of exercising during pregnancy begin immediate and will last your whole life. Physical activity that maintains physical fitness and overall health and wellness is the type of exercise during pregnancy that is important and can help with some common discomforts of pregnancy and even help prepare your body for labour and delivery. Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended.

Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy, More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are o other health conditions suggesting otherwise. Now is not the time to exercise for weight loss however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby.

Here are some of the benefits from exercise during pregnancy you may experience: 

  1. Helps reduce backaches, constipation, bloating and swelling
  2. You’re likely to gain less weight
  3. Increases your energy
  4. Improves your mood
  5. Improves your posture
  6. Promotes muscle tone, strength and endurance
  7. Helps you sleep better
  8. You’ll get positive attention
  9. Your labour may be shorter
  10. You feel less like a beached whale and more like a hot mama
  11. You’ll likely experience less leg swelling
  12. You’re more likely to avoid prenatal depression
  13. You may boost your child’s athletic potential
  14. You’ll bounce back faster after delivery
  15. Your child may have a healthier heart

Activities that are generally considered to be safe for pregnant mums include:

  • Aquarobics
  • Cycling
  • Jogging
  • Pilates
  • Yoga, stretching and other floor exercise
  • Pregnancy- specific exercise classes
  • Swimming
  • Walking

Don’t forget your pelvic floor exercises too. It’s important to do these from the very start of pregnancy, and resume them when it feels comfortable after the birth. When you’re exercising, listen to your body. Don’t push yourself like you might do when you’re not pregnant, stay well hydrated and know when to stop. 

If you have any doubts or questions about what types of exercise are safe for you at your stage and condition, please consult your RIM PT or GP!

The Psychology of Effective Workout Beats

Music to us at RIM, (as you may have already noticed) has made a huge impact on the sessions. Whether it be in a cardio or weight lifting class, music is actually the best workout buddy you’ll ever have!

  1. MUSIC CAN BE MOTIVATING. It’s said that people who listen to music can benefit up to a 15% better performance than people who don’t.
  2. MUSIC ON, WORLD OFF. Music provides a good distraction to the body; it allows you to become more aware of your surroundings instead of the pain of burning muscles. The benefits of distraction are most pronounced during low- to moderate- intensity exercise. When up against high- intensity exercise, music loses its power to override the physical feelings of tiredness, but it can still change the way people respond to fatigue. The right music elevates mood and persuades people to ride out waves of exhaustion rather than giving up.
  3. IT’S ALL ABOUT THE BEAT. Beats Per Minute actually have an impact on what type of exercise you’re doing. Studies show that when people increase the BPM people will actually push harder and even work faster.
  4. WITH CARDIO TRAINING – TRY INTERVALS. Try this on a spin bike or whilst running. Choose an upbeat song you know and love. Keep a steady jog on the run or bike and just before the chorus or hook drops, amp it up. Try sprinting or putting on the resistance for its duration (usually 30-45 seconds) and backing off a little when the lyrics and melody come back in. Not only does it make the workout more enjoyable but it’s guaranteed to get your heartbeat up and sweat pouring.
  5. INCREASES ENDURANCE. Music does this by keeping people awash in strong emotions. Listening to music is often an incredibly pleasurable experience and certain songs open the mental floodgates which people control their emotions in everyday situations. If one strongly identifies with the singer’s emotions or perspective, the song becomes all the more motivational.

 

Green Tea, Blueberry and Banana Smoothie

Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.

SERVINGS: 1

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk

1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

NUTRITION (per serving269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

Benefits Of Lifting Heavier & Slower!

Indeed, lifting weights at a much slower rate than you’re used to may be the key to getting the results you’ve been searching for. Here’s why:

  1. LIFTING SLOWER PREVENTS INJURY. When you lift weights slowly, you’re much less likely to injure yourself. That’s because you have the time to learn how to do each lift properly and focus on maintaining correct form with every rep. Technique is much more important than speed when it comes to weight lifting. Of course, if you’re hurt, you’re unable to workout to your full potential, which will erase any progress you’ve made.
  2. LIFTING HEAVIER CAN BUILD STRENGTH FASTER. Being strong can solve a lot of problems. The stronger you are, the quicker you can transform your physique with subsequent training. Same goes for increasing sped, getting more powerful, or improving athletic performance- whoever is strongest at baseline will almost always see the greatest outcomes from training. Strength also correlates with levels of fat burning hormones in both men and women. This means that the stronger you are, the faster your metabolism will be, making a lean physique that much easier to maintain.
  3. LIFTING SLOWER CAN BUILD LARGER MUSCLE MASS. Slow lifts can build muscle much faster than regular lifts can. This happens because lifting slowly forces your muscles to hold the weight longer. In a standard bicep curl for example, a slow motion will keep your bicep activated the whole time. If you go faster, momentum will do a lot of the work for you, and your muscles will be active for a shorter amount of time.
  4. LIFTING HEAVIER CAN BURN MORE CALORIES AND LOSE MORE BODY FAT. People often mistakenly think cardio exercises like running or HIIT classes are best for burning calories, and fat loss. This is because the amount of calories you burn during exercise is usually higher with cardio than weights, but it’s what happens after the workout that really matters. Lifting weights elevates post- workout energy expenditure significantly more than steady- state cardio due to the metabolic stress it causes. Training at a higher intensity with heavier weights once or twice a week is even better because it trained all the motor units in the muscles metabolically and neurologically- a combination that helps you stay lean and builds coordination.
  5. LIFTING SLOWER FATIGUES YOUR MUSCLES. One of the main goals of lifting weights slowly is to fatigue your muscles until they fail. At a certain point you won’t be able to lift the weight anymore; this will send a signal to your body to repair the damaged muscle and instigate greater growth. When it comes to building muscle and getting strong, muscle fatigue is a very good thing.
  6. LIFTING HEAVIER WILL BE EASIER FOR YOU TO GET “TONED”. Training to “get tones” with high- reps and light weights will not provide the same benefits as lifting properly heavy weights. Getting tones requires two things to happen:
  • Lose excess body fat
  • Increase the size muscle cells to provide shape.

The truth is that toning is all about lean muscle. Of course, for most people, it requires the removal of any fat covering up the muscle, but it is muscle that provides the sleek, sculpted curves so you don’t just look bony and stick thin once you lose excess body fat. 

Last but not least always remember to wait at least a day off before you do it again! Resting is just as important as the actual workout. The good news is as long as you allow adequate recovery time before doing heavy, muscle- thrashing training again, the damaged tissue and muscle will rebuild stronger and more protective than before!

KB and DB at Home Workout!

Try this full body strength & conditioning workout to build your strength and muscular power, which also hits every muscle! All you need is a pair of dumbbells and a kettlebell!

DB Squat + Overhead Press x 10

KB Sumo Squat x 20 

KB Swings x 20 

DB Renegade Row x 20 

DB Bicep Curls x 20

KB High Pull x 20 

DB Tricep Pushbacks x 10 (each arm) 

KB Sit Up x 20

Complete 2- 3 rounds and remember to focus on technique over speed!

Vegan Lentil Soup

Vegan Lentil Soup

  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 minutes
  • Yield: 4 servings

 

This simple vegan lentil soup recipe comes together quickly with mostly pantry ingredients. Be sure to have your ingredients prepped and ready before you start cooking! Recipe yields four large bowls of soup, or six more modest servings.

INGREDIENTS

  • ¼ cup extra virgin olive oil
  • 1 medium yellow or white onion, chopped
  • 2 carrots, peeled and chopped
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes, drained
  • 1 cup brown or green lentils, picked over and rinsed
  • 4 cups vegetable broth
  • 2 cups water
  • 1 teaspoon salt, more to taste
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 1 cup chopped fresh collard greens or kale, tough ribs removed
  • Juice of ½ to 1 medium lemon, to taste

INSTRUCTIONS

  1. Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
  2. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
  3. Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
  4. Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
  5. Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately. Leftovers will keep well for about 4 days in the refrigerator, or can be frozen for several months (just defrost before serving).

7 Things You Should Stop Doing To Help Sleep Better

 

If you’re often sleepless or find yourself exhausted during the day, the causes could be deeper than scrolling through your Instagram feed at night. Here are some less commonly discussed reasons you might not be getting in your full night’s sleep.

  1. Ignooring your circadian rhythms. Humans are wired to a biological clock that tells us when we need to sleep and when we need to be awake, set to a 24 hour cycle. That cycle is affected by melatonin, physical activity, social interactions, and most importantly, light. However, working in offices full of artificial light, can set that cycle slightly off kilter. But according to a sleep scientist at SleepScore Labs, we can start preparing for a good night’s sleep at lunchtime. An outdoor walk at lunch serves both fitness and sleep; the sun will tell your body it’s midday and makes sure the body clock keeps ticking in alignment with the day- night cycle.
  2. Working out too close to bedtime. Exercising earlier in the day can help you sleep better at night time. However, exercising too close to bedtime can artificially raise your body temperature which makes it harder to fall asleep.
  3.  Eating certain foods (especially before bed). Diets low in fibre and high in saturated fat and sugar leads to less restorative sleep and more instances of waking up in the night, especially when consumed later in the day.
  4. Procrastinating at bedtime. A quick doze on the couch after a busy day, before the business of getting to bed could seem like just the thing. But that catnap could actually be keeping you up. Schedule around 8 hours and 45 minutes of shut- eye time to reach those 8 hours of sleep.
  5. Worrying with your eyes closed. Many insomniacs have become accustomed to worrying when they lay down and have a hard time turning off their minds. One key to improving sleep is avoiding the bed until you actually feel sleepy.
  6. Binge- watching TV. The TV we’re watching actually affects the shut- eye we’re getting in the bedroom. Around 1 hour before bedtime, dim the lights and engage only in relaxing activities, no emails, no games or Netflix. Try stick to a routine like use the bathroom, brush your teeth and wash and moisturise your face.
  7. Tossing and turning. The most important advice for quality sleep is trying not to panic and remembering to take care of yourself. Waking up in the middle of the night and doing quick maths to see how much sleep you can still get if you fall back asleep right this second isn’t doing you any favours, anxiety around sleeping actually causes you to lose sleep so it might actually be better to get out of bed for a bit to calm down and feel sleepy again.

Roast Vegetable and Quinoa Salad

INGREDIENTS

  • 1kg sweet potato, peeled and cut into 3cm pieces
  • 1/2 medium cauliflower, cut into small florets
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • Olive oil spray
  • 1/3 cup slivered almonds
  • 1 cup Coles Brand organic quinoa
  • 200g feta, chopped
  • 40g baby rocket
  • 2 teaspoons chopped fresh rosemary
  • 2 tablespoons Coles Brand extra virgin olive oil
  • 1 1/2 tablespoons Coles Brand Italian white wine vinegar

METHOD

  • Step 1
    Preheat oven to 200C or 180C fan-forced and line large baking trays with non-stick baking paper. Spread out sweet potato on one tray and spray with oil. Spread out cauliflower in a single layer on the other tray. Sprinkle with ground spices, and spray with oil. Bake sweet potato for 45 mins, or until tender and lightly browned, and cauliflower for 20 mins, or until soft and lightly golden. Cool to room temperature.
  • Step 2
    Spread almonds on an oven tray and bake for 3-4 mins, or until lightly golden. Set aside.
  • Step 3
    Meanwhile, bring a large saucepan of water to the boil. Add quinoa, return to the boil and cook for 10 mins, or until just tender. Drain in a mesh sieve and cool to room temperature, fluffing the grains occasionally with a fork.
  • Step 4
    Place roast vegetables, quinoa, feta, rocket and rosemary in a large bowl. Season with salt and freshly ground black pepper, and drizzle with oil and vinegar. Use a large metal spoon to turn and combine. Sprinkle with toasted almonds and serve at room temperature.

Easter Bunny Workout

 

Bunny Hop Workout!

X 50 Jumping Jacks

X 50 Side Crunches

X 40 Sumo Squat Pulse

X 30 Bunny Jumps (frog jumps)

X 20 Push Ups

X 10 Side Plank Dips (each side)

You can complete this in an AMRAP for 10 min! Have fun 🙂

Gluten- Free Hot Cross Buns

INGREDIENTS

  • 1 cup milk
  • 1/2 cup caster sugar
  • 100g butter, chopped
  • 2/3 cup mixed dried fruit
  • 2 cups buckwheat flour
  • 1 1/2 cups brown rice flour
  • 1 cup tapioca flour
  • 2 teaspoons xanthan gum
  • 2 x 7g sachets dried yeast
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon allspice
  • 1/4 teaspoon ground cloves
  • 2 eggs, lightly beaten
  • Buckwheat flour, for dusting
  • 1/2 cup brown rice flour, extra
  • 2 tablespoons honey, warmed

METHOD

  • Step 1
    Place milk, sugar, butter and dried fruit in a medium saucepan over medium heat. Cook, stirring occasionally, for 5 minutes or until mixture is almost simmering. Remove from heat. Cool for 15 minutes.
  • Step 2
    Meanwhile, combine flours, xanthan gum, yeast and spices in a large bowl. Make a well in the centre. Add milk mixture and egg. Stir until mixture forms a dough. Turn out dough onto a lightly floured surface. Knead for 10 minutes or until smooth. Place dough in a lightly oiled bowl. Cover with greased plastic wrap. Set aside in a warm place for 1 hour or until doubled in size.
  • Step 3
    Preheat oven to 200C/180C fan-forced. Line a large baking tray with baking paper. Divide dough into 20 balls (see note). Using picture as a guide, place dough balls on prepared tray in a round shape. Cover with a clean towel. Set aside for 30 minutes or until buns have risen slightly.
  • Step 4
    Make a paste by combining extra flour and 5 to 6 tablespoons cold water. Transfer to a snap-lock bag. Snip off 1 corner. Pipe crosses on buns. Bake for 20 minutes or until starting to brown. Brush buns gently with honey. Bake for a further 5 to 10 minutes or until golden and cooked through. Serve hot cross buns warm or at room temperature.