Why You Should Meal Prep!

Meal prepping is a win, win! Bored of a Sunday afternoon? Make some healthy food!! To save yourself a bunch of precious time during the busy week! The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways.

If you really don’t have the time, opt for tinned fish, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take zero time to throw in a container.

Taking that extra time to prepare for the week ahead and you’ll be rewarded with:

1. Better nutrition! Having your meals on hand during the day means you don’t have to go to the local cafe for food. This not only saves you time, but also your waistline. You have full control over the portion sizes and ingredients.

2. Regulated Metabolism! You’ll be prepared at snack time when hunger strikes with something nourishing and healthy so you can feed your body regularly. Snacking regularly will stop your body falling into a catabolic state, which results in the loss of lean body tissue (including muscle).

3. Save $$$! A major advantage of planning and prepping your meals: saving money. Skip the $20+ a day you spend on a salad covered in croutons and unknown dressings & your morning coffee and you’ll pocket $75 a week. That’s extra money you could be spending on much better things like extra

Some extra tips on meal prepping –

• Double up your dinner and saving the rest for the following day

• Roast a tray of your favourite veggies ready for salad additions

• Choose raw or no-bake snacks such as almonds, fresh fruit and home-made protein balls

• Make a large soup and freeze in portions

• Boil eggs for the week ahead eat throughout the week as a healthy snack or to add to your lunch

• Grill or poach chicken breasts, allow to cool and store in the fridge

• Buy pre-washed salad mixes

• Cook a big pan of quinoa or brown rice ready to eat cold during the week

Best Recovery Methods For Exercise

    1. Use easy active recovery sessions everyday. This can be as simple as taking a walk around the block. Walking is the best thing you can do to spark recovery and protect you from future injuries. Not only is walking one of the most fundamental movement patterns known to man, it can also spark recovery and be a protective mechanism for future injuries to the spine, hips and other regions of the body.
    2. Replace lost fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
    3. Stretch it out. Consider gentle stretching. This is a simple and fast way to help your muscles recover.
    4. Get a massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self- massage and foam rolling for tight muscles and avoid the heavy sports massage price tag.
    5. Get a bit more sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces GH (growth hormone) which is largely responsible for tissue growth and repair.
    6. Eat healthy recovery foods. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are perfoming endurance exercise day after day or trying to build muscle. Ideally, try to eat within 60 min of the end of your workout and make sure you include some high- quality protein and complex carbs.

    5 Weeks Postpartum – Recovery Is Slow!

    I’m not exactly sure where the last 5 weeks have gone, the days seem long sometimes (when Charlie is kicking off!) but the time genuinely has flown! Life for me as a Baby Mumma has been both enjoyable and stressful as I try to balance work + Charlie time – possibly the worst day ever was attempting to do my Quarter 4 BAS for Results in Motion and PD4PTs (so 6 months of profit & loss statements as opposed to 3) all in one day when Charlie decided to refused to settle. Worst. Day. Ever. Since that horrific day, I’ve tried to pull back on the work front and accepted that I can only do so much with a permanently attached small human!

    Charlie and I also have opposing goals on the Health and Fitness front, he’s in a bulking phase and I’m hopefully on the path back to my Health & Fitness glory days. Guess what – it’s a LONG path for me!! ha ha 🙂 Check Charlies bulking action though, he’s definitely getting some quick results! What a legend!

    I mentioned last blog that I’m going to be setting some really solid goals and targets for myself, well that will be after my OB check up at the 6 week mark. I’ve decided to do the right thing, allow proper C-section recovery and not push anything on that front. However, in the interim, I’ve made some positive Health and Fitness, nutrition and lifestyle changes over the last 12 days, that I’ll detail out below.

    Training and Fitness

    • Daily walks – this has now increased to an hour per day minimum, I’m hoping that as my recovery keeps improving, i can pick up the pace, include more hills and turn these from a stroll in the sun into a workout. 12 days ago I could barely make it around the block, so can definitely feel some improvement on these! Image below of my mega sunshine walk the other day 🙂
    • Mini strength session – these has been a little tougher as I need to be so careful with jumping into this too early – it’s not much of a routine, but every 2-3 days I’m trying to complete the following:
      • 50 dips
      • 50 calf raises
      • 50 squats (mixture of wide sumo and regular)
      • 20 incline push ups (being VERY careful of angle etc. and stomach control

    From the nutrition angle, I’ve been super relaxed with my diet + eating and have no intention of jumping on to a strict plan yet. I’m quickly learning to accept that I’ll never eat a piping hot meal again and that sometimes I have to eat whatever I can lay my hands on – so scrambled eggs on dense nutritious bread for breakky has been replaced with 3 weetbix & milk simply for convenience (i.e. I can make and eat this in 4 min as opposed to 15!) My changes over the last fortnight include:

    • Committing to drinking 1.5L of water daily
    • Making sure that I’m having 1 meal per day with a stack of veggies
    • Enjoying equivalent to 1 piece of fruit

    Wellness and Lifestyle

    Perhaps the most important thing at the moment, at 5 weeks postpartum is the “wellness and lifestyle” component. There’s a huge focus on this at all my maternal health check ups – avoiding post natal depression, mum’s mental health etc. Whilst I’m a happy and task driven person, I can 100% see how this whole motherhood thing can get lonely, frustrating, boring so it’s important for me at least to keep to a routine, give myself daily goals and just go with the flow. Some things I’ve implemented that I’ve found of use include the following:

    • Set up daily tasks and goals on a whiteboard and mark them off as they are completed (avoids the day in day out feeling)
    • Make sure that whatever happens I have a shower, eat all my meals, put on make up, keep up to date with social media, log into work – this normality helps!
    • Take time to get hair dyed, brows done, nails done – you need to feel human!
    • EAT THE CAKE IF I WANT IT! Some days you’ve just got to have a cupcake peeps!

    Next week is a big one for us, my 6 week OB appointment, Charlie’s vaccines, me back driving around! Hopefully I’ll be able to utilise the time to set some real goals and get back into the zone!

     

    Should You Have a Protein Shake Before or After Your Workout?

    Many people that lift weights or train in the gym have protein supplements popularly in the form of shakes. But the same question is commonly asked.. When is the optimal time to have a protein shake? Some people believe it’s best to drink a protein shake before a workout and others argue that after a workout is ideal.

    The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 g/kg) of body weight. The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. For protein, it’s clear that the RDA is much too low to support muscle recovery and growth. In fact, research suggests that people who consistently strength train may need double the RDA, or 0.72 grams per pound (1.6 g/kg), to support muscle recovery and growth.

    To optimise your results, spread this amount over three to four meals that are consumed every three to four hours. A protein shake is a good option between meals, either as a snack or around your workout. They usually contain 25–30 grams of protein per scoop. People who exercise regularly need more protein to support muscle recovery and growth.

    The results of one study suggests that as long as you consume protein around your workout, it doesn’t matter if it’s before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process.

    For healthy people, there are little/ no health risks associated with using protein shakes while following a high-protein diet. Consuming more protein than the current RDA has many health benefits. However, research suggests it doesn’t matter whether you drink a protein shake before or after your workout. While protein shakes around workouts and between meals are helpful, make sure you’re getting enough throughout the day. Both foods and supplements can help you meet your goals.

    My Experience Using Xero

    Coming from a background of not knowing ANYTHING about accounting, not knowing what a profit and loss statement is, and asking questions like “Why do we need to keep the receipts?” After being thoroughly taught and now being in control of all of RIM accounts, banking and invoices. I’ve been trained to use Xero only by the best – Michelle Manion who is a chartered accountant who has assisted hundreds of clients with their Tax and Reporting obligations as well as provide cash flow analysis and business advice on a variety of different matters. She is also a fully qualified Personal Trainer!

    If you’re reading this right now and actually have no idea what it is, don’t worry neither did I when I first heard about it, ha ha. Xero is an online accounting software platform for small businesses. It’s accessible on any device (iPhone, iPad, Android phones and tablets) any time, anywhere. It’s major features are:

    • Invoicing and quotes – You can create professional recurring invoices and receive updates when they’re opened.
    • Bank reconciliation –  Your latest banking, credit card and PayPal transactions are imported and categorised
    • Inventory – Inventory items speed up invoicing while tracking sales and purchases
    • Pay your employees – Calculate the payroll, pay employees and manage payroll taxes
    • 700+ third party apps – Inventory, invoicing, time tracking, expenses and more all integrate with Xero
    • Purchase orders – Create and email custom purchase orders and copy bills for payment
    • Claim Expenses – Manage your cash flow by scheduling payments. Easily handle personal expenses
    • Enter bills – Manage your cashflow by scheduling payments and catch paying suppliers

    This is a major skill that I can keep with me for a lifetime, and learning in the in and outs of book keeping manually through Excel has given me a lot of confidence to handle the admin side of my role at RIM. With this background knowledge I have been taught by Erin, it has made my understanding of using Xero a whole lot less confusing. Although the program is very advanced and is quite different to what I am used to working with – it has made updating/ inputting data and handling the accounts SO much easier and straightforward!

    Return to Fitness Glory – The Hard Truth

    Wow – I’m 23 days postpartum and I barely recognise myself in the mirror! There is absolutely nothing glam about C-section recovery, looking after a newborn and the physical deconditioning that I’m feeling right now! 10 days ago, I decided that it was time to move into a “health and fitness” mindset, and indeed I’ve started to make the changes to commence the “Return to Fitness Glory” journey – but let me stress- they’re SMALL and SLOW behavioural changes. I’m not cutting hours of laps around the block, counting my macros and being ridiculous, I’m enjoying my new phase as a baby mumma and will take my time in getting back on track.

    As with any client setting a Health and Fitness goal, I have spent a bit of time this week clarifying what my end targets are, what it is that I want to achieve – I will nut these out in more detail in a later blog post as some of them will be determined by my 6 week assessment with the OB. E.g. can I return to high impact training? Do I have diastasis recti (abdominal separation)? It’s important to have an end point, something to aim for, but I think it’s equally important to establish a baseline. This week involved a weigh in, measurements and some “before” pics – well postpartum photos but they are my official “hard truth” – this is where I’m at size wise, weight wise and aesthetic wise. It’s too early for me to test myself out on a fitness capactiy, but I know from how difficult it was to walk around the block, exactly where I’m at!

    So here you have it people – my before measurements – this is the heaviest that I’ve been in my life and definitely the biggest measurement wise.

    Below are my regular measurements and a more normal weight for me – overall it looks like I need to lose about 10kg and something like 63cm. MASSIVE goals!! But achievable with slow, steady focused training and nutrition

    Numbers are numbers but what I think is perhaps more confronting are the postpartum images I took the other day – it’s certainly not what I expected to be 23 days out from the birth, but perhaps my expectations were a little unrealistic. My tummy is swollen and squishy and yes, it still feels like my insides are going to fall out at any given moment. There will 100% be no proper training until this feeling disappears – only basic Pilates movements, walks around the block and slow controlled body weight compound exercises like dips and squats (after OB clearance).

    Here I am in all my postpartum glory – ready to commence my return to fitness and happy to have you along for the journey! 🙂

    10 Reasons To Exercise Everyday

    We all know how important exercising every day is for you. Let’s actually take a look at the Australian Physical Activity Guidelines to see what we all should be aiming for each day…

    The Australian Government’s Physical Activity Guidelines state that:

    • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

    • Be active on most, preferably all, days every week.

    • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

    • Do muscle strengthening activities on at least two days each week.

    With this being stated – are you meeting your daily physical activity levels? To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

    For a quick snapshot on why you should be exercising everyday – we’re going to list 10 benefits of training:

    1. Prevent some serious health problems like heart disease, colorectal and breast cancer, and type 2 diabetes.

    2. Control your blood pressure, blood sugar, and weight.

    3. Lower your “bad” cholesterol and raise your “good” cholesterol.

    4. Improve your overall appearance (well-shaped body and healthier and younger looking skin).

    5. Make your bones, muscles, and joints stronger.

    6. Reduce falls and pain from arthritis.

    7. Strengthen your willpower.

    8. Lower your chances of becoming depressed and increase your cheerfulness.

    9. Improve your night sleep.

    10. Strengthen your immune system and increase your energy levels.

    Keep up the raining folks 👍🏻 You’re doing much more good for your body than you may realise!

    How To Not Let Winter Weight Creep Up On You

    1) As humans, we are predisposed to gain weight during winter. There is a belief that we need to gain a winter coat in order to stay warm during winter or that humans are biologically programmed to store fat during the colder months to ward off periods of food shortage. While this may have been true for our ancestors 2.5 million years ago…. Most of us aren’t faced with this problem, so weight gain is not necessary.

    SOLUTION: Don’t just accept weight gain. Set small-term goals to help manage your weight during winter.

    2) I’m hungrier in winter. You may feel hungrier in winter but this may have more to do with mood than appetite as people turn to comfort food to feel better when it’s cold, dark and rainy.

    SOLUTION: There’s nothing wrong with being hungry but try to fill up on healthier foods such as proteins, wholegrains, fruit and vegetables and watch your portion sizes.

    3) Winter meals are fattening. Healthy food choice is just as possible during winter as summer. Think healthy stews, soups and casseroles or warm toasty baked dinners – these all have vegetables and lean protein included.

    SOLUTION: Find healthier alternatives to your favourite meals such as using salt-reduced chicken stock instead of milk and butter with mashed potatoes, and add flavour with fresh herbs and spices instead of pouring on the salt.

    4) It’s hard to exercise in winter. Finding a time to exercise can be a challenge, especially if you have young children or working full time and winter can certainly throw in some hurdles with shorter days, colder weather and more chance of rain. But making exercise a priority is part of a healthy weight management plan.

    SOLUTION: Take your exercise indoors with any of our workouts from previous blogs, take a photo of our group session whiteboards and complete it indoors. Or make use of indoor group training sessions and our awesome cable machines and free weights at the gym in our Waverley studio. If walking/ training outdoors on your own puts you off, invite a friend or join a group and walk together. And remember, you may be cold at first but exercise will soon warm you up!

    At Home Workout

    Introducing the….

    “It’s too cold to go outside workout” 

    Remember – good form over repetitions. Try and get through 3 sets and complete each exercise for 1 minute with 30 seconds rest between each exercise.

    1. Push Ups
    2. Alternating Squat Kicks
    3. Star Jumps
    4. Butt Kicks
    5. Walking Lunges
    6. Pulse Squats
    7. Tricep Dips
    8. Mountain Climbers
    9. Bicycle Crunches
    10. Leg Raises
    11. Plank Hold

    5 Reasons Why Kids Should Play Sport

    Sport gives children the opportunity to grow into well-rounded, confident, hard-working adults and we’re going to list 10 reasons why kids should play sports!

    1. What else are they going to be doing with that time? If your child did not going to sports training, what would they be doing? In reality they would probably be watching TV, playing games on your phone or iPad or jumping off the furniture…. Wouldn’t you much rather your child be out in the fresh air at soccer practice, running around, and learning the value of teamwork! Sports remain incredibly important as they grow into teenagers as well and put their time and effort into something productive.

    2. Develop social skills. Developing social skills is another huge part of parenting, and one that needs to be developed at a young age if wanting to lead into the future. One of the best ways to develop a child’s social skills is through getting involved in sport, particularly team-based activities. Communicating new ideas, listening to others as part of a group, and using communication to solve problems by working as a team, just a few of the things children learn from getting involved in sport. Children can grow into the first leadership role of their lives by taking a captains role in a sports team. Exposing children to environments where communication is key, will really pay off in the future. Their communication skills and ability to play a role in a team or as a leader will come in handy as an adult in the future.

    3. Doors will open to unique opportunities. When I was staying in Hawaii, there were a few soccer teams staying at the same resort we were staying at because they had their soccer tournament on that weekend….. IN HAWAII!?! These kids were ages from 12-16 and I bet they I would not have had those opportunities otherwise! Throughout their years of playing sport your children may have the chance to meet met world-class athletes and be able to learn from them.

    4. Build self-esteem and confidence. Moving back to the development of personal, social-based skills, self-esteem and confidence are two further areas where children can benefit through playing sport. Sport is a great way to boost a child’s confidence through encouragement and compliments, highlighting areas where they are doing well and rewarding them for showing improvement in these areas. Aside from a coach and parent’s encouragement, there is no greater feeling as a child than playing a major role in some sporting success.

    5. Make new friends. Getting children out into new environments is a great way to helping them make friends. Engaging your child in sport can lead to healthy social benefits, meeting new people that could develop into life-long friends. Nobody likes to see their children locked away in their room when they could be out socialising with friends, and sometimes all they may need is a nudge and some encouragement to come out of their shell. Sport for youngsters is as enjoyable in its social aspects as it is for its physical ones – and you can only do that by going out and joining a sports club.