My Own PT Adventure

I know myself better than anyone, and I know that last Winter I made one of the best decisions ever and that was to find myself a PT. Although I’m now training with a new PT after my back injury, I have new goals and a new mindset entering the second half of 2019. Injuring my back at the end of 2018/ start of 2019 really set me back. I found myself pretty down in the dumps not being able to train and losing a lot of my strength and fitness.

I have, of course, picked myself back up and I am now in week 12 of training with Nicky and 3 programs in. My main goals were to gain back some overall strength, familiarise myself with CrossFit and new training styles. The different programs I have been prescribed are suited to my individual needs taking into account some slight injuries/ niggles I have. My programs are set in 4 week blocks, and I complete this program on my own at the gym (4-5 times) and I have one PT session with Nicky a week.

My program at the moment consists of 4 weight lifting days (day 1: strength – upper push/pull, day 2: circuit, day 3: lower body strength, day 4: circuit). The aim is to increase the weights by 2.5-5% each week as the program goes on OR to increase repetitions or sets. Progressive overload is needed in order for me to reach my goals. Full control of the weights without compromising technique and full range of motion for all exercises goes without saying.

I am confident in keeping myself in line with my goals and working hard to reach them. So although I’m not training with you guys in your sessions, I am working hard in my own program!

Thanks for letting me share – Shaleney 🙂

Are You Close To Reaching Your Goals?

Hi everyone!

Yes the cold weather has definitely hit us here in Melbourne. With Autumn ending, and Winter just around the corner, have you all of a sudden felt that getting up to train is the harder than ever? Are you starting to lack motivation just because of the chilly weather? Well you’re not alone!

The absolute worst thing you could do is to call it quits and come back to training when you feel like it. Have you heard of that saying, ‘Summer bodies are made in Winter’? Well it is 100% true, and how do you expect to reach any of your fitness goals if you are only willing to put in 50%? You only get out what you put in, so it might be time re assess your goals and remember why you started training.

Some tips heading into Winter:

  • Stay organised. Build a structure and plan when you’re going to train by booking into your classes a week or two in advance. This way you won’t forget and you can look forward to training with your training buddies!
  • Measure progress. Check off your goals and CELEBRATE when you reach a milestone! This can be how may times you have worked out in the month, how many kms you have run in a week, or how much weight you are now able to lift!
  • Be prepared. Exercising isn’t easy, but it is 100% rewarding. You WILL require motivation and diligence to keep you true to your workouts. Always pack your bag the night before so you have 0 excuses. For healthy eating, prepare your meals for the week on Sunday. This ensures that you are always able to bring a nutritious lunch and are not tempted to buy lunch out.
  • Focus on your progress. Setting your goals and sticking to them is an essential part of establishing a fitness routine. Once you have had a good think about what you want to achieve, you can start working on reaching this milestone.

Pros and Cons of Indoor Training

Ever tossed up whether to start exercising in a gym or outdoors in a park? There are so any differences in how your environment affects your workout.

PROS & CONS OF OUTDOOR TRAINING

  1. PRO: Vitamin D intake. Our bodies need Vitamin D to absorb calcium for strong bone growth.
  2. PRO: More strenuous, longer workouts. Outdoor runners flex their ankles more due to different surfacing than treadmill runners. Cyclists are also shown to burn more calories when riding outdoors.
  3. PRO: Improved mental wellbeing. Training in natural environments decrease levels of cortisol (stress hormone) and greater feelings of revitalisation and less feelings of depression and anger.
  4. CON: Exposure to the elements. Such as rain, hail, freezing cold and strong winds which is all out of your control. But if outdoor training if your go- to then you need to be prepared for any type of weather.

PROS & CONS OF INDOOR EXERCISE

  1. PRO: Controlled environment. Training in a gym means you have air con and heat and light. Escaping to the cleaner air may be a blessing for anyone suffering from allergies, asthma or any respiratory problems.
  2. PRO: Access to more fitness equipment. You can’t really pack a squat rack or cable machine in your car with you for your outdoor workout. We also have access to spin bikes in our gym at the Mount Waverley location.
  3. PRO: Access to saunas, showers and spa’s. This can make any exercise experience feel a lot more luxe.
  4. CON: Home workouts on your own can be distracting. Neighbours, mail, pets, children and mobiles can all be so distracting on the most well- intentioned program.

What Does Corporate Training Look Like?

As a PT being able to have the flexibility to go out and train a group of employees from their own workplace is such a fun experience. At RIM we make the classes as interactive as we can by planning team drills, partner drills and fun games to keep it as enjoyable as we can. Employees who work in a corporate office all day likely don’t get all the exercise they need on a daily basis, or may not even interact with other employees in the office so what better way to get to know your staff and colleagues than getting outside for some outdoor training. If it’s not out doors, it’s in your office or meeting area! We don’t care where – we just want to get you out of your office and moving!

  1. Healthy + Happy employees = More productivity and less sick time. Paying your employees to exercise can improve the employees overall health which is a win, win! It’s also great for the company and can be a financial benefit due to lower healthcare costs.
  2. Higher energy levels. Having this extra energy can stimulate the mind more – which means focus for longer and productivity levels are higher.
  3. Positive environment. This is a highly underrated aspect of a great workplace environment. Implementing exercise programs can create positivity and makes the employee feel good and accomplished which combines to create a positive attitude.
  4. REDUCES STRESS. Last but not least, there are always going to be stressed people in an office. Everyone handles stress differently but a great way to relieve the tensions you may be feeling from your body is to exercise.

12 Benefits Of Activation + Mobility Warm Ups

I don’t think we need to tell you that what you do before you train can have a major impact on what you are able to do in your workout. Some days it can be so easy to forget, or to rush through your warm up before your workout, but really this can do more damage than you think. I’m going to keep this really simple and list 12 reasons why activating and mobilising your joints and muscles before a workout is absolutely crucial.

  1. Dynamic/ mobility exercises prepare your body in the right way for the vigorous movement that make up the main part of your workout.
  2. Mobility exercises stimulate your nervous system, muscles, tendons and joints.
  3. Mobility training is for INJURY PREVENTION & PERFORMANCE IMPROVEMENT!!
  4. Mobility exercises can help sore and stiff joints.
  5. Activation exercises can increase muscular strength by 50% and will help to turn the right muscles on at the right time. You’re not working at your full potential if all of your muscles aren’t communicating effectively with your brain.
  6. Activation drills can help support hip + spine stability and mobility.
  7. Good mobility can assist your flexibility and vice versa.
  8. Mobility training can improve the range in motion of joints & muscles.
  9. Mobility can improve your posture, as well as alleviating everyday aches and pains like lower back pain, knee pain or even some forms of arthritis.
  10. Muscle activation can improve your coordination.
  11. Mobility exercises can improve your body awareness.
  12. Activation drills can improve the brain- muscle communication loop which can decrease pain.

Benefits Of Group Training

As you all know we are ALL ABOUT group training here at RIM. It can be such a great change to your workout routine. Whether it’s a healthy and fun social way to catch up, or to not muck around and get your sweat on, every person may attend for different reasons. 


MOTIVATION. Do you ever feel like you train harder in a group setting rather than doing a workout on your own? Not only do you get that individual attention in our small group training, but your RIM trainer will also push you and challenge you to your individual needs. Other clients in the class also may push you, and you may even make it your goal to keep up with them. Being surrounded by other people can also give you that extra motivation and make the class more enjoyable. 
TECHNIQUE. In a class your RIM trainer will ALWAYS be watching and correcting your form with exercises. Although getting corrected during the class may not be always feel so encouraging, this 100% beats doing the exercise incorrectly and putting yourself at risk for injury or not getting the most out of your workout. 

ACCOUNTABILITY. We are quite strict on attendance and booking in to classes. Depending on the class size you will always be asked why you didn’t show up for class and so might other people in that class. Having a regular group to workout with will motivate you to get to class so you aren’t that one person who always un-books.
MIX IT UP. It can be so easy to plateau with your training and get bored of the same old workouts. Training in a group with an instructor to plan the classes to keep it fresh and exciting and will add some spice into your workout routine.
FUN & SOCIAL. Group training can give you the opportunity to meet people in the same area/ community with the same interests as you. This is a great way to form new relationships and a great opportunity to socialise with new people. You’ll enjoy the motivation you receive and the people you are training with will make a group workout a fun experience. If you’ve never tried it, you may find out that a group atmosphere is what you need to stay challenged and accountable with your health & fitness goals. 



How To Set SMART Achievable Goals

Have you decided that it’s time to make a change but aren’t sure how to get started? No matter how big or small your goal is, this requires planning and SMART goal setting. Follow these guidelines to setting SMART goals and you will be surprised at what you can do.

Specific. Your goal should be clear and easy to understand. A common goal, “get healthy,” is too general. There are so many ways to get healthy. How do you want to do it? Is it losing weight? Start exercising? Stop smoking? Break it down and it will be easier to manage. Let’s pick weight loss and make a SMART goal out of it – For example, “I will lose weight.”

Measurable. A goal to “lose weight” is not enough. How will you track your progress and how you will know when you have reached your goal? Making your goal measurable means adding a number.

Attainable. Before you can add a number, you have to know how high or low you want to go. It’s good to ‘shoot for the stars’, but don’t be too extreme. Likewise, a goal that is too easy is also not very motivating. Only you know your limits. Let’s take our goal above. What percentage is attainable for you? Research suggests that a 5-10% weight loss is attainable for most overweight people.  A measurable, attainable goal could be, “I will lose 7% of my body weight.”

Relevant. Set goals that are important to where you are in your life right now. Don’t set a goal that someone else is pressuring you to achieve, that isn’t very motivating. Examine the goal so far. Does it seem relevant to you? If so, let’s keep going. If you are not concerned about weight loss or this is not a good time in your life to focus on that, choose something that IS motivating to you.

Time-bound. Include an end-point. Knowing that you have a deadline motivates you to get started. Since healthy weight loss is about 1-2kg per week, set your deadline accordingly. For our example we can use 3 months. “I will lose 7% of my body weight in 3 months.”

Now we have a SMART goal! With a goal like this, it’s a good idea to set a few more action-oriented SMART goals so that you have a game plan. Here are a few examples

  1. I will walk 5 days every week for 30 minutes each.

2. I will drink water instead of soft drink every day this week.

3. I will bring my lunch to work instead of eating out 4 days this week.

Aim to be the best version of yourself, always!

New Month, New Goals

Lets welcome May with clear set goals, lists of things you want to achieve and a good mindset! With these 3 things you’ll kick the next months ass! The public holidays are done and dusted (for the minute) so it’s back to the grind, meaning keeping your head focused and determined, healthy eating and always aiming to be the best version of yourself.

This month, I AM:

  • Seeing my PT once a week in aiming to get my confidence and strength back up after injuring my back.
  • Weekly train 6 strength + circuit sessions and stick to my specific program, followed by a walk. Also get at least 2 stretching/ rolling sessions in.
  • Ensuring I keep on top of my admin, keeping my clients focused and delivering good quality classes.
  • Focus on my professional development and prep for my short course in June by watching and reading all lectures. Also enrolled myself into X2 full day work shops.
  • Staying social and catching up with friends.
  • Most importantly I’m taking care of my mental health as well as my physical health and recharging the batteries after a big week of sessions and training, because just like our phones or laptops, we perform better once we are restarted and turned back on again. I like to treat myself with a bath, some new workout gear, a hair/ face mask, or a massage/ facial.

So what will you commit to doing this month? Setting a few goals or even one can really help you set the pace and give you something to work towards. Get clear about what you want, get clear about the WORK that neds to be done to get there. PRIORITIZE the ACTIONS that need to be done to get there and make sure you check in REGULARLY.

Overall, you can acheive anything you want – it may take time but its up to you to get up, make the decision and to actually do it.

How To Prepare For An Event

“Fail to prepare, prepare to fail” Couldn’t be more true in the case of a sporting event. Not only does your body need to prepare for the event with a heap of training, but also your mind. Whether you’re about to participate in your first triathlon, or play in your grand final if you don’t prepare in the right way then you’re already giving your opponent an advantage. We are going to give you 6 ways on how to prepare yourself, improving performance and preventing injury.

  1. Visualise yourself winning the game, or coming 1st – Aim high and set big goals. Visualisation can be powerful.
  2. Be optimistic – Don’t dwell and focus on negatives. There’s no time for that. Remain positive
  3. Stay focused – Stay away from parties, TV, gatherings or anything that will distract you, they can wait.
  4. Cut back on training – The day before the event of course. Make sure your body is fully rested.
  5. Sleep early – 10 hours daily. This will recharge you and will help increase your energy.
  6. Eat a high-carb dinner and breakfast – This will help optimise performance during the event. Carbs supply energy which will enable you to be at your highest level for longer.
  7. Prepare what you need the day before the event – Help put your mind at ease because the last thing you need is to stressed out, rushing and forgetting things you need. Make a list.
  8. Meditate – To help reduce stress, clear the mind and will help you stay focused.

At Home Bootcamp Prep Homework!

To get pumped up for the upcoming bootcamp what better way to start than with an at home workout?! This homework is inspired by our famous RIM booty homework from the last course. So what are you waiting for!?

Mountain Climbers + Burpees (30/15, 20/10, 10/5)

Star Jumps + Sit Ups (40/20, 30/15, 20/10)

Switches + Squat Jumps (30/20, 20/10, 10/5)

Push Ups x20 + Push Up hold 15 sec (3 rounds)

Leg Up Crunch, V Sit- Up, Heel Taps, Plank (30 sec on 10 sec off, 3 rounds)