Chloe & Shaz’s Trip

Hey guys we are back in Melbourne! We had an amazing time away for 2 weeks along with one other friend. We started in Ho Chi Minh for 3 nights, then got a plane to Hanoi. We stayed there for one night and then did the Ha Long Bay cruise for 1 night which was freaking incredible! After that we stayed at Hanoi for 2 more nights and then went off to Phu Quoc a small island which was surrounded with lots of mountains & dense tropical jungle for 6 nights. It was so special to see Vietnam as none of us had been before. Our highlights were Ho Chi Minh city, the city was HUGE and there was so much to do and we met loads of people! Another highlight was snorkelling and fishing followed by a visit to Fingernail Island in Phu Quoc – white sands and clear blue water was incredible! We both only got one training session in, as we wanted to come back fully rested & relaxed ready to get back into the swing of things!

Thanks for letting us share and we’re keen to train you guys again soon! ๐Ÿ™‚

ADP Consulting

ADP – what a bunch of legends! ADP consulting have been training with Results in Motion for over 2.5 years now which is an amazing effort from one of our biggest corporate clients. Week in week out they gather in Albert Park or if the weather is dire, in the basement carpark and smash out their Kettlebells and cardio. We push them hard and have enjoyed watching their fitness levels improve, their enjoyment of training increase and we love the post work banter! Congratulations on your training commitment and performance ADP, we look forward to keeping you guys in shape for next 2.5 years!

Get Your Heart Pumping In Your Lounge Room

DRILL #1 – basic full body conditioning

  • 40 squat jumps
  • 40 squat pulses
  • 40 dips (use coffee table)
  • 40 push ups
  • 40 sit ups
  • REPEAT ALL X30, X20, X10

DRILL #2 – cardio bounce

  • 50 star jumps
  • 50 switches
  • 50 knees up
  • 50 butt flicks
  • REPEAT ALL X40, X30, X20, X10 – if your house is big enough, add a run between sets

DRILL #3 – superset me

  • Squat Jumps VERSUS Squat kicks
  • Sit Ups VERSUS Plank Taps
  • Push Ups VERSUS Dips
  • Mountain climbs VERSUS Switches
  • Bound Jumps VERSUS V-extensions
  • ALL of them 30/30 20/20 10/10

Quality or Quantity?

Quality or quantity? It’s an age old debate in the fitness industry and you’d be hard pressed to find a good PT that will tell you to do more and more and more each day for the sake of getting results. Over-training can be a massive problem, leading to injury, fatigue and results plateau. Nobody essentially wants to be working their asses off and going nowhere, correct?

So yes, wholeheartedly agree, that you should be focusing on the following:

  • Correct movement execution
  • Deep range of movement
  • Controlled technique and breathing
  • Stability, control and core
  • Power where power is required

In addition to that, there should be careful progressive overload with your training – i.e. don’t expect to turn up and use an 8kg kettlebell one session and a 20kg the next! This also applies to cardio – you’re not going to be able to run 1km on Monday and suddenly 10km by Friday! We need progressive overload (new challenges) in order for our bodies to achieve results, and subsequently adapt. There are many formulas, methods and calculations to figure out how much you should push yourself, but a general rule is – ask yourself – “Was that too easy?”, “Could i have gone faster, harder, deeper, heavier, higher volume, less stability – CONFIDENTLY” If the answer is yes, then it’s time to move up a level. That means, progress your current training NOT simply add more and more in.

Progression should only occur once you have mastered that level – let your guiding rule be “how good” not “how much”. ๐Ÿ™‚ We need consistency to get results – so although we are advocating QUALITY over QUANTITY, I think it’s also worth mentioning you can’t train once a fortnight well and expect 1. progression and 2. results.

So bottom line? Train PROPERLY. Train REGULARLY. Train SMART ๐Ÿ™‚

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 ๐Ÿ™‚ 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 ๐Ÿ™‚

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 

Switches 

Jump Squats 

Bicycle Crunches 

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

Partner Training Pros and Cons

We’ve all been there – we’ve all started a new fitness regime and roped in a mate to join us! Does it work? Is it beneficial? Or are you better off alone?

On the whole, in the fitness industry, we tend to advocate the benefits of training with a partner ๐Ÿ™‚ UNLESS you are in a training partnership that when one person decides it’s time to slack off, the other follows suit! No Susan, Monday nights are for Fight Club NOT Mojitos! A quick list of Partner Training Pros though, should be enough to convince you to source a training buddy ๐Ÿ™‚

  1. Accountability. Unlike Susan mentioned above, the majority of partner training relationships work off that fact that you’ll egg each other along to go to the gym or class. If you have committed a day and time to another person, you’re more likely to go
  2. Healthy Competition. It’s human nature to be competitive, and often the best results are obtained with a little extra push from those close to you. If you and your training partner are working towards the same goals in the same sessions, use it to drive yourself a little harder, faster, stronger, better
  3. Spotting and technique safety. Want to try and lift a heavy bench press and not squish your face? Always good to have someone on hand ot spot you. If you can build up enough confidence and rapport with your training partner, it’s great to observe each others technique and offer corrections where applicable
  4. Celebrate your achievements together! Work hard and play hard ๐Ÿ™‚ It’s great having someone as motivated as you to achieve your goals, and it’s even better when you can celebrate together.

Plenty of Partner Training pros, you’ve just got to make sure that you pick the right person for the job. Someone that is consistent, motivating and supportive…. not Susan the monday mojito lover

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. Itโ€™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 itโ€™s less likely youโ€™ll injure yourself due to stiff joints. As your body temp increases youโ€™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.ย 
  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.