How to be successful!

One of our biggest aims as Personal Trainers, is to instill forward thinking mentality, discipline and “self-management” into our clientele – an absolute necessary way of thinking if you are to be successful. If you want to achieve your health and fitness goals, there no secret, there is no magic pill/formula that will get you there – It’s simply about mindset, preparation and focus.

If you are in the wrong frame of mind – i.e. “I’ll never be able to achieve this by December”, “I can’t be bothered eating the right way, I’ll just cut all my carbs out indefinitely”  “my body doesn’t respond to this type of training – the only way for me to lose weight is to walk around the block pounding the pavement for hours at night”  – then you need to sense check where your head is at. Ask yourself – are you a qualified Personal Trainer? Have you the scientific background or client training history to back up your belief system?  More importantly – if you’ve been doing it forever, why hasn’t it worked? The absolute definition of insanity is doing the same thing over and over again and expecting different results. If your mindset isn’t open to change, to trying new things and to adapting training & eating plans in accordance to your goals then you will struggle to move in the right direction. Get your mind motivated! Set new goals, make new plans, talk to your PT about tweaking your eating/training schedule – your body will respond to changes and often, this helps to get you to goals quicker.

new-mindset

Preparation – or, as I like to say – “know where you’re at”. What are your training plans for the week? What are you having for meals for the day? When is your next mini goal? What will you do if you fail to meet your targets at the end of the month? Forward planning, forward thinking is the best recipe for success. Nothing more frustrating than hearing from clients that they “have no idea” what they’re having for dinner; or “not sure” when they can train again. OWN it. Take some responsibility and prep your week properly.

Focus – if your mindset is right, if you’re prepared… then all you’ve got to do is FOCUS! Pull yourself together regularly. Remind yourself of your goals, remind yourself that you’re on the right path to them. DO IT. Just freaking DO IT.

So now we have the 3 key ingredients for a successful health and fitness plan (mindset, preparation and focus)– the real question is – what can we do to help you get there? Contact us today to kick off your fitness quest for the remainder of 2016.

“Get Results” checklist – use it & achieve!

Here is your weekly 10min of “you” time so stop what you’re doing, take some time out and immerse yourself into it POSITIVE thoughts and a PROACTIVE attitude. Use this small snap shot of “make it happen” literature to get your head in the right space for a healthy and fitness oriented week.

Last week we gave you a “basics” check list- 6 fundamental dot points that should form the foundations for a successful week. They weren’t mind blowing, they weren’t anything that you shouldn’t already be doing, but sometimes it just helps to have them listed out in black and white so you can give yourself the once over. Here at RIM we would love to assume that these fundamentals are now part of your everyday life – you SHOULD be sleeping enough, you SHOULD be drinking enough water. Let’s work to getting those down pat Monday-Friday without fail. For those clientele that are successfully delivering these week in, week out, we’d like to release a slightly more advanced check sheet this week. Designed to reduce training plateaus and to speed up your results let’s have a look at the RIM “Get Results” Checklist –it’s all about expanding on the basics from last week:

  1. Balance your training – look at strength work, cardio, flexibility, power – have you programed a results oriented, balanced week (e.g. 3 strength sessions, 2 HIIT sessions, 1 yoga?)
  2. Progressively overload your training – are you pushing yourself harder each session – lifting more weight, running greater distances, decreasing rest time?
  3. Fuel appropriately for exercise – what are you eating pre training, what are you eating post? Are you getting a carb + protein snack in within that 1-2 hour window post training?
  4. Sleep quality – are you going to bed at the same time each night and waking at the same time? What’s your “wind down” routine?
  5. Overall daily macro nutrient intake – break it down baby – look at your % or gram split of carbs, fat and protein – make sure what you think is going in is the correct volume (e.g. eating 8 tablespoons of peanut butter then wondering why your fat intake is so high?)

A little bit more advanced, but it’s drilling into this detail that will not only speed up your results but will also give you some more tools in your tool kit. Losing weight and leaning up is not simply about putting in less than you expend – building muscle mass is not simply about consuming high volume protein.  Over the next few weeks your RIM PTs will be sharing their tips, personal motivations and advice in the newsletter – read up and add to your knowledge bank. You might discover something that will really work for your own personal fitness mission.

Are you on track for an AWESOME week?

Let’s talk fitness, food and all things healthy. First and foremost, give yourself a little hump day evaluation as to how you’ve managed the first half of the week so far…… so in an “ideal” lean, clean and mean week, you should be able to tick off the following, have you:

  1. Trained twice already this week?
  2. Slept between 6-8 hours each night?
  3. Eaten vegetables/salad with 2/3 main meals each day?
  4. Cut out refined sweet treats?
  5. Drank over 2L of water per day?
  6. Planned what your week is going to look like in terms of exercise and nutrition?

good things come

For all the Results in Motion Personal Trainers these are absolute life basics – if you are failing to deliver these early on in a week, one can only imagine what Fri/Sat/Sun looks like! Make this check list a part of your routine, screen shot it on your phone and evaluate yourself on a daily basis if you need to drill it in. The more you familiarise yourself with the basics, the easier it will become to make this lifestyle the norm, as opposed to you just trying to be “good”. Start small, aim to have 2 or 3 perfect days per week and allow some give on other days, build this up each week until you’re happy that you are delivering about 5/6 days “on” and then 1-2 days “not so on”.

You can do it people – just be accountable to yourself and your goals, learn to spin the plates. Your sleep is as important as your diet and your diet is as important as your water intake. Remember Summer is only 4 months away, you’ve got time to make a massive impact on your fitness, weight and overall health  – get your head down, get focused and DO IT! #makeithappen

 

 

Meet Our New PT Lisa!

A huge welcome to our new PT Lisa. She brings loads of industry and personal fitness experience to the team, and is certainly an inspo for anyone looking at getting seriously FIT! Check out what motivates her and makes her tick in her little RIM biography below:

Favourite quote: Never settle. Fight for the Life, the Career, the Dreams, the Love that you deserve. (Mandy Hale)

Your ideal training session: Leg, legs and more legs…slow burn, power, high intensity… whatever rocks your boat

Your most important rule in life: Never say never

Favourite body part to train: You guessed it, legs

First thing you think of when you wake up: without fail – Happy to be in my skin living this amazing life

First thing you do when you wake up: fuel my body, I love trying new recipes for over-night oats

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Sporting background:  Dancing (ballet, tap, jazz) little athletics til dancing took over, netball, old school gym junkie (Let’s get physical, physical), in my 40s found pole dancing, hardest workshop I’ve ever done

If you could be one fruit, one animal and one plant what would you be? I’d have to be a pineapple, love sunny Queensland, the grace and intelligence of a dolphin and the sweetness of a frangipani

Most motivating client situation: When a client appreciates the busyness of life but the value in ME time, they will move mountains to get to a PT sessiion

What’s the best RIM fluoro colour? Would have to say green, for me a symbol of life and down to earth

Why should we train with you? Being the elder of the crew (nothing to do with age of course!) I bring multiple perspectives to health and fitness  I’ll help you set realistic and achievable goals because I’ve got a track record called life experience. I’ll keep you (and me) honest and accountable. Relationships, multiple careers and travel helps you see through the bullshit so I won’t tolerate mediocrity and I’ll know when you take a short cut. I’m creative, love to laugh and together we’ll have some fun because that’s what exercise has to be.

If you could make a difference in a client’s life, what would it be? It’s pretty basic for me, help them improve their quality of life whether it be play with their kids in the park, helping them make better eating decisions, boost their confidence or simply ‘having a go’

 

Sore From Training? Read These Recovery Tips!

Training like a machine but pulling up sore? Great work, as it means you’re training hard – but no so great if you can’t sit down to the toilet!  Here are a few tips on how to speed up recovery if you’re suffering from DOMS (delayed onset muscle soreness). Especially as we know how frustrating it can be when you want to keep your training momentum up but you’re feeling too tight to give it your all!

Epsom Salt Baths 
I hope you all have access to a bath at home! Because chucking some Epsom Salts in for a nice long soak is the perfect way to aid recovery. The salts are made of magnesium sulfate which quickly soaks through skin and into the swollen, aching joints to help alleviate pain and inflammation. Dissolve one or two cups of Epsom salts into warm bath water and soak for 15 minutes or until the water has cooled. But that’s not all you can add to your hot bath! Try adding some ginger to boost your immune system, lavender to help open up your airways or milk to sooth your skin. So many options, you could try a different soak each evening!

Stretching/Foam Rolling/Tennis Ball Rolling 
I’m sure you’ve heard and read us banging on about the need to stretch and foam roll as much as you train, and we’re still sticking by it! Sometimes stretching alone is not enough, especially if you have a few knots in your muscles. This is where foam rollers and tennis balls come in handy – you can pin point the exact spot that’s giving you grief, and slowly knead the tight area with as much pressure as you can handle to loosen it up. Guaranteed to aid recovery after a heavy strength session!

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Heat Therapy 
Applying some sort of heat through a hot water bottle, hot towel or a heating pad directly onto the sore areas will increase the flow of oxygen and nutrients there while also suppressing the pain signals being sent to your brain.

Rest Day 
Make sure you schedule at least one rest day throughout your week of training. Without it, the body starts to work overtime, break down, and you can actually start to go backwards with your health and fitness results. We know you love to train, but listen to what your body is telling you!

Get Moving
And one last point we’ll make is sometimes the best recovery for sore tight muscles is… get moving again! Sitting around stagnant will not speed up recovery, in fact it will hinder it. So get walking, jogging, do some light exercise to increase blood flow. You’ll notice your muscles will be not as tight as they were to begin with!

Start The Day Off Right – Breakfast RULES!

Welcome to your start of the week motivation post – get psyched, get pumped and most of all get comfy because this week we’re looking at “Eating for Results”. We all think we know what we should be eating, but the question I would throw at you, is do we really? What makes a great meal? What are some options? We thought we would look at each meal and offer some suggestion to perhaps help you to mix it up. Breakfast is often a bit ‘hit and miss’ amongst the RIM clients, for some it’s the favourite meal of the day, and others, we’re well aware, it’s a case of “you’re lucky that I shoved anything in there whilst I was trying to get dressed, shave, answer morning emails, and drive my car”. Here are some suggestions that you might want to take on board:

BREAKFAST OPTIONS

1. Protein Oats (1 scoop protein powder), 30-40g rolled oats, almond milk/skim milk/coconut milk,  1 tablespoon trail mix, cinnamon, ¼ cup berries, drizzle of honey

2. 1 whole egg + 3 egg whites, 2 slices of good quality bread (Burgen is a decent brand to try – I personally like the Dark Rye or the Soy and Linseed)

3. Morning shake: 1-2 scoops protein powder, 250ml almond/coconut/skim milk, ½ frozen banana, ¼ cup berries, 1 tablespoon LSA/ 1 teaspoon chia seeds, honey

4.  ½ cup cottage cheese, ¾ cup blueberries, 2 tbs slivered almonds, ½ cup bran cereal, cinnamon, drizzle of honey

5. Pre-made egg muffin – so many recipes out there: Yummy Egg Breakfast Muffin is a great one
If you fuel your day properly, you should help to ward off sugar cravings and hunger, so start this week on a good note and make sure you’re eating your brekky!

Avoid the Easter Chubbies!

Oh yes! Oh yes! We can all feel it coming – that Easter public holiday run is within our reach! YAY for Good Friday and Easter Monday – BRING ON the long weekend hey? Easter can sometimes be a more devastating time than Christmas for falling off the bandwagon. Easter screams hot cross buns, chocolate eggs, chocolate bunnies, more hot cross buns and definitely even more chocolate eggs!  High sugar, high fat combined with potential high alcohol intake = FULL SCALE EASTER CHUBBIES!!!

So what can you do to prevent a landslide of epic proportions this weekend? Results in Motion have listed some tips below that help to “keep it semi real” across this time of the year, and also some food facts that you may or may not (or maybe CHOOSE not) to be aware of!

Easter fit

Easter Tips:

  1. Beware the bunny! The total number of grams in chocolate bunny can be quite disturbing. For example if you consume a medium-large size Cadbury Bunny, you have almost consumed the equivalent of a family block of chocolate.
  2. Even more so…. Beware the mini Egg – 4 mini solid chocolate eggs is equivalent to half a normal chocolate bar #devastation #whaddaymeanIscoffed20!!!!!!
  3. Hot Cross Buns – on average are about 200 calories – if you consume 6 of these in one day you have basically eaten your entire calorie intake.
  4. If you are drinking this Easter, pick one night out of the 4 day period, and enjoy it – keep it decent the other 3
  5. Do NOT overbuy chocolate for friends and family, the last thing you need is to be stuck with a stack of Easter gifts that you didn’t end up giving – you will inadvertently add them to your own stash. Trust me.
  6. Commit to 2 out of the 4 days to train – you will not only burn off some of the excess sugar, but you will also feel better about yourself.

So enjoy the weekend, but be mindful of undoing all your good work and blowing everything completely out of (chocolate) control. Happy Easter!

HIIT Training – Give It A Go!

 

Summer is drawing to a close soon and what better time to focus on your outdoor training. The early AMs and nights are balmy, daylight savings is still in play, and the best thing is that the temperature is a lot more forgiving than the blistering heat of Jan and Feb. Outdoor exercise is one of the most rewarding types of training you can do, it gets you out in the fresh air and tops up your vitamin D levels, and let’s be honest, who doesn’t love a run around in the sun! There are a whole host of training activities you can do outdoors, ranging from boxing, to kettle bells to Yoga in the park, but one of the more popular types at the moment in HIIT – otherwise known as High Intensity Interval Training. HIIT involves training at high intensity for a certain amount of time (e.g. 20 seconds) and following it up with a rest period (e.g. 10 seconds) for a number of intervals.

HIIT has started to dominate the outdoor scene as a cost effective and results driven training mode, that is not only fun but super easy to facilitate. You can get away with using just yourself and your body weight, plus the lush outdoor surroundings. Some major reasons we’ve seen HIIT take off recently as are follows:

  1. It’s time efficient

You can smash out a really solid workout in as little as 12minutes, heart will be pumping, you’ll be sweating up a storm. HIIT training is great when you are limited with space or time and need that quick burst to get things churning over

  1. You’ll burn more fat

HIIT Training is not only a hard workout while you are training, but due to the intense nature of the session, you’ll continue to zap your fat post session, we’re talking up to 24 hours after training – WINNING

  1. You’ll boost your metabolism

Training at high intensity intervals such as you do with HIIT encourages you to maintain muscle and still lose fat, it’s this maintenance of muscle that drives your metabolism and makes you re a fat burning machine

  1. You don’t need any equipment

As mentioned before, just your body weight will do – using a variety of compound movements we are able to get a full body workout that covers abs, legs, arms and of course, the heart and the lungs

So give some HIIT a try this Autumn – here is a basic HIIT session (30min workout) that you can do in the park, your back yard or even your lounge room for the non-nature lovers!

Mountain Climbs (20 sec on, 10 sec off) X8 then 1min rest

Squat Jumps (20 sec on, 10 sec off) X8 then 1 min rest

Push Ups (20 sec on, 10 sec off) X8 then 1 min rest

Sit Ups (20 sec on, 10 sec off) X8 then 1 min rest

Dips (20 sec on, 10 sec off) X8 then 1 min rest

Burpees (20 sec on, 10 sec off) X8…………………….FINISH

 

Happy training!

 

 

Fit Feb – Why Is It Different Than January?

Happy February and happy training week! Hope you are all fit, focused and feeling fantastic, ready to take on the world. By now you should be back on track after the Australia Day long weekend and ready to rock out your training – New month, new goals, new you. We all know that January can be a bit hit and miss, so take the opportunity to centre yourself and dedicate a solid 29 days to a Fit Feb.

So “Fit Feb” – what does that mean for you and why is February going to be different than January?  February is the perfect month to up your training intensity, hone in on your diet and take your fitness to the next level. The party season is officially dwindling down so make a commitment to bettering yourself this month.

Take a moment and ask yourself some honest questions – are you living your life the way you want to? Are you friends, family and life choices supporting you with your health and well-being goals? If not, then why not? What you surround yourself with will become your reality – if you continually eat badly, drink in excess, and walk only about 1000 steps per day chained to your desk – then your body, physical and mental health will reflect this. One cannot simply drink litres of beer and eat doughnuts and expect to remain lean. One cannot count their daily activity as walking to the car then walking to their desk as adequate. After months of festive season excess, it’s time we started focusing on “living lean” – Living lean is about remembering how you feel when you are healthy, actually wanting to be fit and committing to a lifestyle that supports this. Choices and sacrifices will sometimes need to be made; event invites turned down, but remember why you’re doing this and remain focused on the end goal.

challenge-limits

What simple change can you make this Feb to engage yourself more into a “Live Lean” mindset and way of life?  Maybe register for Feb Fast and go alcohol free for the entire month. Maybe enroll yourself in an event or activity such as the ROC race or a fun run – helps to keep things active across the weekend. Maybe this is your month to go sugar free? Maybe it’s a simple as completing a walk every evening. Whatever your goal, whatever your commitment, give yourself a challenge this February.

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.