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 

Easter Life Hacks – Don’t Gain Kgs This April

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? Can you believe that we are already celebrating Easter (I am aware that Woolworths and Coles have been stocking shelves with hot cross buns since Jan 1st but STILL!)?!  Extra days off work and holidays aside, Easter tends to illicit complete and utter panic in personal trainers and can be a complete undoing of all your good work to date of you’re not mindful of sugar/calorie intake.  In our experience, Easter can sometimes be a more devastating time than Christmas for falling off the bandwagon. At least with Christmas you are having lots of scrumptious meals – cold cut meats, exquisite salads, roasts, vegetable and general abundance of varying food groups…. Easter- not so much. To me, 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? I have listed some tips below that help me “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!

  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.

Have a brilliant Easter, but remember it’s not an all access pass to go completely psycho on chocolate!

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.

Bye Bye RIM, it’s been a blast!

I never thought that once I finished my personal training education that I’d be working for such a fantastic company as Results In Motion. I thought I’d be working in some commercial gym, doing only PT sessions and maybe a few groups as time went on. But I’m glad the potential to work for RIM came my way.

Working with RIM has pushed me to step outside of my comfort zones and embrace not only outdoor training and high rep ranges, but also the different types of work including group presentations, posing for photo shoots, working with kids and even writing the e-newsletter each week. I came into my role as such a newbie who needed multiple kicks in the pants to boost my confidence, and now I feel like I could take on just about any role.

Plus the range of clientele I’ve had. I’ve trained children as young as 10 and adults enjoying retirement life. I’ve had a blast training the Huntingtower Senior Swim Squad for 1.5 years, running the Huntingtower VCE classes and getting to know each and every one of them. There’s been countless bootcamps and corporate clients, so many people and has been great to get to know everyone over the years.

Then of course there’s the General Manager Erin and the rest of the staff I’ve worked with and gotten to know over the years. You couldn’t ask for a better boss in this industry than Erin, and as many who work for her will know that she’s always there as support, to boost your confidence, push you to challenge yourself and of course make sure each of her staff are well trained up to provide the best training RIM has to offer. All my coworkers, past and present, have been fantastic and bring so much different knowledge and style to their sessions so I know they’ll keep training you all hard once I’ve finished.


You’re probably reading all this and wondering why would I leave? Partly because I live quite far out from where we run the business and the hours of driving a day has taken it’s toll. But mostly I want to pursue another passion that I was looking into the same time as doing my PT course – working in animal welfare. So I’ll be studying a course in animal studies through the RSPCA and on my way to a new and exciting time in my life where I can help other more fluffy beings!

And finally, thank you to all my clients (pt and group), that I’ve had the pleasure of training during my time at RIM. You’ve all made me laugh, forget counting reps and shared some great stories. It was fantastic to be partly responsible for when you reached your goals, even though you did all the hard work. And mostly as my clients will know, I’ll miss having a giggle when you’re suffering through the exercises (or stretches!) and getting angry at me.

That’s it from me! Keep on working your butts off, and don’t worry I’ll keep training too!

Thanks team,
Michelle

3 Tips To Avoid The Festive Season Fatness

Let’s be open, real and honest – unless you get a massive bout of gastro across December, there are not many people out there getting slimmer over the festive season! Between the office Christmas parties, BBQs, family gatherings and social Sunday sessions, December tends to be a whirlwind of finger food, bubbles, beer and general consumption. It’s probably completely viable to gain up to 3kg over the week between Christmas and New Years right?! But guess what – it doesn’t HAVE to be like this? “Christmas” doesn’t have to equal “Fatness” and you can actually enjoy the holiday break without going completely nuts and ruining all your hard work. Here are my “Top 3 Tips To Avoid The Festive Season Fatness”

christmas-pic

 

  1. Don’t “Call It” too early – there’s no reason you can’t train right up until Christmas Day

Yep we get it, it’s the end of year wind down, but for some clients, the shutting up shop and jumping off the bandwagon starts on December 1st. If you stop training and committing December 1st, that’s 4-5 weeks off plan – there is a lot of potential damage that can be done in this time, so take that temptation away from yourself and continue to stick to schedule right up until the main event. If you can maintain a regular training regime in amongst all the food, celebrations and parties, you will 100% be better off for it not only on your waistline, but also in the New Year when you make your fitness comeback.

2. You Either Eat or Drink – not both

One sure fire way to add centimetres, gain body fat and feel bloated is to smash both the alcohol tab AND the finger food selection….or to drink yourself silly at the work Christmas Party and steer your uber home via drive through Maccas. #badmove. To put it in simple terms, when you drink alcohol, your body focuses on burning off the alcohol first, which means that whatever food you eat will essentially stored as fat. You are actually better committing to a night of just drinking, or forgo the booze and noms the food! Both options better than the combination of the two

3. Eat regular “normal” meals between events

You know events are going to be calorie laden food – spring rolls, fried calamari, mini sandwiches, the works – why make matters worse and eat this type of food when you’re not there? Try to stick to your clean eating, healthy and nutritious meals when you’re not out partying – this will not only make the event snacks more enjoyable, but you’ll saving the needless calories too.

So as you head into festive season, remember that you don’t have to go all out nuts and shove everything in your face. You can enjoy the consumption of treats and booze without making it in excess. Keep your training consistent and keep working hard – the more you put in effort wise, the easier it’ll be in January when you make your entrance into 2017 healthy lifestyle times.

 

 

Up For A Challenge? Get Involved In Obstacle Racing

Have you got to that point in your training where you’re getting bored? Sick of HIIT, sick of kettles and don’t quite know how to fire up anymore? Then it might be time for you to think outside the box and start having a look at events that might interest you. If you’re not a marathon kinda person, and trust me, the idea of running for 4 hours is often not appealing to most people, then perhaps you might be keen to look at Triathlons, or a competitive sport, or….. Obstacle Racing! Super fun and super muddy!!

For the third year running, Results in Motion entered a Tough Mudder RIMLET team and man did we have some fun out there! But it’s not just about the 3 hours out on the course –  it’s the planning, the preparation, the team work and the camaraderie associated with training for these events that make them awesome. If you’re ready to take your training up a notch, push yourself to do things you’d never considered possible and have fun while doing it – then obstacle racing is the perfect event for you. In my experience, clients that work their training around targets/dates/goals, generally perform better – here’s a couple of reasons why:

You’re Pushing Yourself To Do Something Different 

It’s so easy to become complacent with your training. Turn up, do the same program lift the same weight – and guess what – get the SAME result! If you’re not somebody that’s intrinsically motivated to strive for more each session, then it’s super important that you give yourself something to work towards. A planned event such as a Tough Mudder or a Spartan race will give you a definitive time frame and allow you to periodise and structure your training more effectively.

piggy-back-tm

You’re Working With Other And Have To Step Up

In team events, nobody wants to be that person that lets down the crew – what you find happens, is that you’ll step up to the plate to mirror your colleagues’ fitness levels. Surround yourself with people better than you, in this case fitter, and you’ll be surprised what a difference it makes to your own strength, endurance and overall fitness.

You Have a Deadline In Which You Need To Deliver

There’s no faffing and no “maybe I’ll aim for Summer” – your event runs on a certain days and you have x amount of weeks to get fit for it. Scheduling in a planned goal (or event) means that you stick to it, and can work your training plan around the fitness components required – need to be able to swing from monkey bars? Better get working on your back strength! Need to be able to run 10km, start a running plan!

So the bottom line is, if you need an extra push, then get involved in some team challenges! They’ll not only push you to be stronger, fitter, faster across a difference discipline, but they’re great fun too!

muddy