Tips On How To Stay Motivated In Winter

1. SET SOME GOALS. There are proven studies that show that the most effective performance results from specific and challenging goals. When you are feeling unmotivated, focus back on what you’d like to achieve. Remember when making goals to: Start with short term goals (6-8 weeks to get there), be goal specific (making them measurable), make sure they are achievable (don’t set up to fail), and ALWAYS keep that goal in mind at all times.

2. FOCUS ON THE POSITIVES. We are all aware that when we are feeling unmotivated we can feel tired, depressed and pretty average. When you exercise, you are instantly more energetic, your stress levels reduce, your mood lifts and all round feel better about yourself. So use those positive feelings to increase your motivation levels and get yourself back on track!!

3. ADD SOMETHING NEW EACH WEEK. If you’re doing a certain type of style of training that is getting a little boring, chances are you are not going to want to do it. This, PLUS a lack of motivation can turn out to be a disaster! Try attending a different class if you are always attending the same ones, change your pace, or include new and slightly different exercises in your training. Your RIM PT’s are always here for some overall workout advice!

4. SIGN UP TO AN EVENT. The challenge of training for a new event like a fun run or an obstacle course can be a huge motivational lift. This means new goals, and a new purpose for getting to your exercise sessions could be your answer to getting you through those challenging winter times. Remember to have fun choosing something different, and to challenge yourself to do better than your previous performance in a past event.

5. BE ACCOUNTABLE. If it is not working out for you being accountable to yourself, then maybe it’s time to bring someone else in! Find someone new to train with or even the help of a PT so you can be accountable to them! You are more likely to show up to a training session if you are training with them because you wouldn’t want to let them down by not showing up. This will give you more motivation to train harder and better with some encouragement and some competition!

RIM’s Top 4 Health Myths That May Suprise You!

 

We all will hear an interesting health fact every now and then and sometimes it is hard to remember what source from. Whether it be a shit talking co-worker or a wanna be vegan, chances are that you believe something you shouldn’t.

#1 ALL THE EXERCISE IN THE WORLD WILL NOT MAKE UP FOR A POOR DIET. The most basic rule for weight loss is to eat and drink less kilojoules than you use. The human body uses a certain amount of kJs for everyday functions like breathing and pumping blood but the rest depends on how physically active you are. If you are eating/ drinking absolute crap all that time training won’t burn those kJs. Choose natural foods (fruits, vegetables, meat, fish and dairy products) that provide the most nutrients without the unnecessary bad stuff!

#2 SKIPPING BREAKFAST IS GOOD FOR WEIGHT LOSS. Absolutely NOT!!! The importance of brekky says it in the name – it helps to ‘break your fast’ after a long period of not eating. You will often find when people skip eating their breakfast they get super hungry by mid morning and reach for something quick and easy (which will, majority of the time be loaded with sugar or be high in fat). This tends to lead to a developed routine of not being able to stomach food in the morning. If this happens try hard to break this habit and get up earlier and try to do some physical activity (even walking) to get your appetite ready for breakfast.

#3 ALCOHOL HAS NEARLY AS MANY KILOJULES PER GRAM AS FAT. Sad, but true. I hate to break it to you all but each gram of alcohol has 29kJs, which is rising up towards a gram of fat (37kJ) and is way ahead of carbohydrates and protein (17kJ per gram). Oh and wait for it… this is BEFORE we factor in soft drinks and mixers (UH OH!!!!). Whether we like it or not this is the reality and unlike carbs or protein, alcohol has absolutely no benefit for the body – this is why we often hear alcohol referred to as ’empty kilojules’. Lay off the beers everyone!

#4 EVERY BIT OF PHYSICAL ACTIVITY COUNTS. Everyday we consume energy from food and drink. Some of that energy goes towards moving our body and muscles while some of it goes to keeping us alive and in balance. The excess is stored in the body, usually as fat. Since every movement we make requires our muscles to burn energy – every move and step we take can have an impact on those EXCESS kJs. IT ALL HELPS! Taking the stairs as apposed to taking the lift up to the next floor can make a difference.

 

The OTHER Important Bits To Your Workout!

Think of your muscles like rubber bands – If you spend your entire day hunched over a keyboard at a desk, those rubber bands have gone almost completely unused. Now, combine this lack of movement with some cold winter weather. Your rubber bands are now EXTRA tight and constricted. Then, rock up to training and immediately start lifting heavy weights or sprinting super fast – those cold, unstretched rubber bands get pulled apart very quickly and will snap. #Fail!

Getting hurt sucks right? We all have goals and things we want to achieve like losing weight, toning up or building muscle. But to accomplish these things would be pretty tough to do, lying on a couch with a pulled hamstring or a rolled ankle. The most important thing you can do when working out is warming up AND cooling down properly. The list of benefits for cool downs is just as extensive as warming up, and they are still very important. The main benefit a cool down is going to bring, is continuing the removal of waste and lactic acid from the muscles that were just worked.

A dynamic warm up (opposite to holding a static stretch – e.g leg swings, arm swings, body weight squats, lunges, star jumps) would be your ideal warm up.

A cool downs aim is to decrease the intensity of the aerobic session and to return the body to a state of rest. Doing some light movements like jogging at a slow pace will help prevent your muscles from tightening up and becoming sore, and may also help prevent injuries.

WARM UP BENEFITS 😀

  • Making your muscles loose, active, warm and prepares you mentally for action
  • Helps activate your CNS (Central Nervous System)
  • Improves blood circulation which will help you perform well
  • Maximum flexibility which improves FORM!

COOL DOWN BENEFITS 😀

  • Allows the body to return to resting, or near resting levels for HR (Heart Rate)
  • Allows the body to return to near resting blood pressure levels
  • Allows the blood flow to return back to the heart, brain and organs
  • Lowers the chance of lactic acid build up which may cause discomfort after exercise

Post Easter Beast Mode Action Plan

So it is the day after Easter Monday and some of you may or may not have over stuffed your gobs with one too many chocolate bunnies and eggs and feeling bloated to the absolute max…. 4 days of no exercise and some junk food is not the end of the world and all your hard work hasn’t gone out of the window DO NOT PANIC! As long as you take my tips to get back on track ASAP (since easter is now loooong gone) this is what needs to happen NOW:

  1. Get rid of the chocolate. Start fresh – chuck it all out! You may think that it is a waste but what would be worse is the GUILT after eating all of the left over bunnies and having them sit in your stomach for the next few days! Do yourselves a favour and get all of it out of the house!
  2. Do not weigh yourself!! Especially right after Easter and all the food you have just eaten! You and I both know that the numbers will be less than satisfying, and you will more than likely be disappointed. Instead, get back on the RIM App – book yourselves into class and get back on the healthy eating bandwagon THEN weigh yourself and if you have done well the numbers will be not so unpleasant! Pre plan your sessions to motivate yourself1
  3. Do not skip meals!  Just because you over indulged over Easter, there is no reason to skip meals to try and make up for it! Doing this usually leads to cravings in the evening and over eating. So get back into the routine of healthy eating BEFORE YOU GET INTO BAD HABITS!!!
  4. Do not give in to the bunny and egg discounts! While you are doing your grocery shopping at Coles and you see all the left over chocolate on sale from Easter, do not be tempted to chuck one into your basket! It will do you absolute NO GOOD – you will regret it and you will feel crappy INSTANTLY! Save your money for the good stuff!!!
  5. Don’t feel guilty for treating yourself! Remember it is all about moderation and balance. If you did have an Easter blow out don’t beat yourself up. Simply get back on track TODAY! The odd indulgence will not have a negative effect on your long term health. It’s what you do repetitively every day that has the biggest impact 

How to Set Realistic Goals

Goal setting – some people cringe at the thought, some jump up and down in excitement. Whether you love it or hate it, it’s paramount to you directing your training. No point training to run a marathon, if your goal is to bulk up. So the first step in setting any goal setting is deciding what you actually want. Whether it’s weight loss or muscle gain, most people will have a general sense of something they want to achieve. A good place to start is defining your terms – have a think about exactly what weight loss or muscle gain means to you.

What does losing weight or muscle gain look like? 

What would you need to do make these things happen? 

It is okay to be general at this stage. You might decide losing weight, for example, means fitting into your old clothes. Your general fitness goal might be to be active for at least 30 mins a day no matter what type of exercise. 

– Think about what you want to achieve.  You may have several goals at this stage, some long-term some short term. It’s a good idea to write them down.

–  Get specific. Before you can determine if a goal is realistic, you have to make that goal specific. This will provide greater clarity in terms of what you would actually have to do to achieve it. Specific goals are also more motivating and achievable than general ones. Your task at this stage is to take your general ideas and get as specific as you possibly can. 

– Do some research. Determining how challenging a goal is might require some research, if you aren’t already familiar with the process. The more you know about the process the better. Asking your PT will be the best way to go as they know what your limitations are with your injuries etc. They can guide you on your form and technique for exercises you may be required to do, your dietary requirements, what type of training will be the best suited for your goal etc.

– Determine the steps. To determine if a goal is realistic, you must know exactly how a goal would be achieved. In this step, you need to break your goal or goals into parts or steps. Breaking your goal down into sub goals will also help you make a plan for achieving it later on. It’s a good idea to write the steps down as you go. For example, imagine your goal is to get a six pack of abs. In general terms this goal breaks down into several steps. You’ll need to write up a program, then learn the exercises. You will have to learn proper technique of the exercises and if equipment is required you may need to book a PT session or attend the gym. You may have to have a strict diet plan to watch what you’re putting into your body. 

– Assess your commitment. Once you have an idea of what it will take to achieve your goal, you can determine whether you are committed enough follow through. You must be determined to put in the necessary time and effort to achieve your goals. Especially if your goal is difficult or a complicated one, you must be fully committed to it. You are less likely to achieve a goal that is only somewhat important to you. If you aren’t sure you are committed enough to follow through on your goal it probably isn’t realistic. This means you should either revise your goal or create a new one you are more committed to.

– Consider personal limitations. You’ve probably heard people say that if you put your mind to it, you can accomplish anything. In some cases, your personal limitations might make a goal unrealistic. So, you should consider whether the goals you’ve set are reasonable for you. Limitations could be physical so injuries and illnesses. In such cases, you may wish to reconsider one of your goals.  

–  Make a plan, set a timeline, get to work, track your progress! The steps in your plan should be defined specifically enough that it will be clear when you have achieved each one. Many people find having a specific timeline in their plan helps make their goal more achievable. It helps you track your progress and stay accountable. Once you’ve got a detailed plan, pick a date to begin and dive in! The only way to achieve your goal is to put in the necessary time and effort. Picking a date that’s at least a few days in the future can help your build anticipation and motivation as the date approaches. Once you get started, keep track of your progress. You can use a journal, an app, or a simple calendar. Tracking your progress helps keep you accountable to the deadlines you’ve set. It also helps you see the progress you’ve made as you move through the process. This can help you stay motivated to keep making progress.

So get excited and get motivated to set yourself some serious 2017 goals – decide what you want and go for it! Contact us today for help getting started

How Taking a Holiday Helped My Training

So I’ve just come back from my first overseas trip with two friends to Bali and it was a really well needed break. I was so excited to go and spend some time in some nice warm weather, getting massages, sightseeing and doing all the nice things you do on getaways. My body felt as though it really really needed this break, it’s the little things like being able to give not only your physical state a rest but also your mental state. With my training leading up to this holiday I felt that I hit quite a big plateau in my training where I was leaving the gym feeling like I hadn’t worked as hard as I could have. Not only did this have an impact on my body but I was then kicking myself about it and it was getting me quite down because I felt like I hadn’t accomplished a good training session. But in Bali things changed…

  1. I was able to completely relax. Sleep ins, slower exercise (walking along the beach and up stairs).
  2.  I was able to de-load. No weights, no sprints just swimming by the pool.
  3. Relax on nutrition. Not be so strict on my diet, try new foods and nourish my body.

But taking this past week off work + training and mainly focusing on the complete opposite of what I usually would (RELAXING) had a massive impact on me. During the last few days of the trip and coming back home my body felt like it was ready again to start training harder than ever! It was an amazing feeling walking back into the gym and lifting heavier than I was before I left. It just went to show the importance of rest and how it positively affects the mind AND body.

Meal Prep Recipe: Beef And Spinach Meatballs

This recipe is on rotation constantly at home! Make a marinara sauce to go with it, or have them with some salad or vegetables. You can also substitute turkey mince for the beef, as turkey is a rich source of protein and a great source of iron, zinc, potassium and phosphorus. Try these meatballs for you next meal prep, I usually have 3-4 balls per meal, depending on how big they are. Original recipe can be found here

Ingredients
-1kg lean ground beef
-1/2 yellow or white onion, dicedmeatballs
-3 cloves garlic, minced
-2 tbsp extra virgin olive oil
-3-4 cups baby spinach leaves, chopped into small pieces
-1 cup old-fashioned rolled oats (or 1 cup prepared oat flour)
-2 eggs
-1/2 cup milk
-1/4 cup parmesan cheese
-3/4 tsp sea salt
-1/2 tsp black pepper
-1/2 tsp dry basil
-1/2 tsp crushed red pepper

Directions
-Preheat oven to 375.
-If you don’t have prepared oat flour, add 1 cup of old-fashioned rolled oats to a food processor and grind until fine (should take 30-60 seconds).
-Heat olive oil in a skillet over medium heat. Add the onion and sauté until it’s beginning to become soft and translucent, about 5-6 minutes. Add the garlic and cook for another minute or so. Add the spinach. Cook and stir until it begins to wilt, about 2-3 more minutes. Pour the veggies into a large bowl.
-To the bowl, add the oat flour, 2 eggs, the milk, cheese, and spices. Mix well until combined.
-Add your ground beef and gently mix until combined.
-Roll the mixture into round balls and place on a pan lined with foil and lightly sprayed with cooking spray.
-Cook at 190 degrees for about 18 minutes or so, then broil for 2-3 minutes to get them slightly browned.

RECIPE: Coconut Almond Grain Free Porridge

This porridge recipe is easy and delicious! No wonder I’ve had it so many mornings recently. If you’re intolerant to oats or just wanting to try a new version of porridge, this is the recipe for you!

Coconut Almond Grain Free Porridge

• ¾ cup (180 ml) unsweetened almond milk3-Minute-Coconut-Almond-Porridge-3
• 6 tablespoons (39 grams) unsweetened shredded coconut
• 3 tablespoons (21 grams) blanched almond meal/flour
• 1½ tablespoons (about 10 grams) golden flaxseed meal
• ½ teaspoon (2.5 ml) pure vanilla extract
• Pinch of sea salt

Place all ingredients in a saucepan and gently heat while stirring. You can add your choice of flavourings and natural sweeteners eg cinnamon, coconut sugar, maple syrup.

The porridge is ready once it starts to thicken which usually only takes a couple of minutes.

Top with your preferred choice of fruit, nuts and seeds. Drizzle some more maple syrup or honey if needed and enjoy!