Clean Eats and Kale

It’s Spring and it’s officially time to quit the crap, come out of your Winter hibernation and embrace your health & fitness journey for the next 3 months. It’s all good and well to have fitness goals but absolutely undoubtedly, the most pivotal piece of the health puzzle, has to come from what you’re putting in your mouth.  You’ve all heard the phrase: “ You can’t out-train a bad diet” and I can certainly attest to that! I train 6 times a week, plus have a super active job but will STILL blown up like a beached whale if i shove crappy processed food into my mouth. In a nutshell, if you are serious about dropping the kgs, leaning up for Summer, it will all be thanks to your diet.  Get that right and you are more than 75% there.

September is the BEST month in the entire year to absolutely NAIL your eating plan. Our Boot Camp  cadets have knuckled down for Spring Ultimate Results Camp and are really kicking goals with their nutrition. Use this time to really focus on what makes you feel good – i.e. energetic, healthy, lean. Think about food both as a fuel and as nourishment so why not detox your body this month?  Make a commitment to get off the sugar, the alcohol, the refined carbohydrates and the packaged crap that inadvertently makes you FEEL CRAP.  Instead of going on a “diet” as such, think about what you can really do this month to work on the nutrition aspect of your well-being. Here are some suggestions – print them out, stick them on the fridge and try to incorporate some into your September Health and Fitness plan:

  1. Increase your water intake – start your day by drinking 500ml warm water with lemon, aim to get 3L in per day
  2. Go shop at the local farmers market and buy some fresh produce – leafy green veggies, rainbow colour varieties and seasonal fruits
  3. Get familiar with your superfoods – rich in vitamins, minerals and antioxidants, add these in your diet and reap the benefits – blue berries, chia seeds, avocado, walnuts, broccoli, kale, Atlantic salmon
  4. Revamp your weekly menu with salads and whole foods – aim to eat a fresh salad 2 meals a day – raw food will help to increase your satiety and reduce sugar & salt cravings
  5. Make in immediate switch to small meals evenly spaced throughout the day – try not to go more than 3 hours without food

There are loads of healthy food options available and even more recipes to help you cook them – follow our Results in Motion Instagram page for clean eats inspo!

Kale is the new word on the street, many health enthusiasts touting is benefits – quite a people though are reluctant to use it as they are not sure how to prepare it. Give this salad a go for some fresh goodness:

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Kale Salad Delight

250g fresh kale

1 clove of garlic smashed

Pinch of salt and pepper

Juice of 1 lemon

2 tsp of chia seeds

4 spring onions sliced

1 bunch of mint and parsley chopped

2 tbs of cranberries or goji berries

2 oranges, peeled and segmented

  1. Remove tough stems from the kale, wash and shred finely
  2. Combine garlic, salt, pepper, lemon juice, chia seeds and oil in a small bowl or cup – mix well and pour over shredded kale, combine well
  3. Massage into kale for about 203 mins – the leaves will wilt a little and become tender then add spring onion, mint, parsley, cranberried and orange
  4. Toss through and adjust any flavours where necessary – divide into 2 bowls

Calories – approx. 115; protein 5.7g, carbs 4g, fibre 7.3g and fat 9g

Human of RIM – check us out in action!

What better way to celebrate and appreciate our AMAZING Results in Motion clients – we are excited to launch our “Humans of RIM” blog which features on our RIM Instagram. For those that aren’t completely socially savvy and all over the world of Insta – here is the first installment which you can read directly from our website.

So what’s “Humans of RIM” all about? Throughout the business we have clients achieving big things, having fun and generally being AWESOME humans – worthy of celebration and worthy of some attention. We know the voyeur in all of you loves to facestalk, check out and read about other people successes so we’re committing to presenting you a weekly column with excerpts into other’s journeys. Find out what makes them tick, hear about their health and fitness achievements (and in some cases disasters!) and have some fun 🙂

Our first HOR installment: 2 of our dedicated VCE #makeithappen CREW:

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Ashini “It’s been four years now since Carlyna and i became close. I have to admin, when I first met her I thought she was slightly rude. Every time I asked her for help with maths she refused to help me. But now I’d have to say that she has brought such a huge amount of positivity into my life. Every Thursday I look forward to smashing gym with her and I get super frustrated to smashing every time she bails on me because working out just isn’t the same without her”

Carlyna “She yells at me if I even think about skipping gym”

 

Water – Hydrate & Feel GREAT!

As we are coming into the warmer months, the consumption of water gets that little bit more important – for training, for health and other bonuses such as keeping you youthful!.  Among our population, not nearly enough of us can claim that we are hydration heroes! In fact, as time goes on, more and more people are tending to go with sports drinks and soft drinks instead of the natural and healthier option of H2O.

How much is enough? 

In terms of “enough”, an average person should consume between 2.5 to 3 litres of water every day (or 10 cups if you want to measure it like that).

A recent study in the UK showed just how vital H2O is and the benefits it has on our body. A journalist from the DailyMail named Sarah Smith, conducted a test where she had to consume 3 litres of water every single day for 28 days. The results were quite outstanding. She managed to lose 2 kilograms and 2 inches off her waist without doing any exercise at all. This, on top of much better looking skin and more energy are just some of the benefits that drinking the correct amount of water can promote.

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Why should we drink water?

Not only does water keep you hydrated (and alive!), but it also provides you with a whole host of other benefits – some that might surprise you:

  1. It keeps you young: By consuming water, you are preventing your skin from going dry. Through the body’s natural moisturising, you are less likely to develop wrinkles and lines.
  2. Drinking water helps you lose weight: Drinking water also helps your body burn stored fat. If you’re not drinking enough water, your liver will be forced to help your kidneys detoxify your body. When you drink plenty of water, your kidneys don’t need any extra help, so your liver will be able to metabolize stored fat more efficiently. Drinking water flushes toxins from your body and prevents constipation.
  3. Drinking water helps you build muscle: Another benefit of drinking water is that it makes your muscles stronger. That’s because water carries oxygen to the cells of your body, including those of your muscles. Drinking plenty of water enables your muscles to work harder and longer before they feel tired, and this can help you build muscle.
  4. It makes you smarter: Drinking water can increase your cognitive function. Your brain needs a lot of oxygen in order to function at optimum levels. Drinking plenty of water ensures that your brain gets all the oxygen it needs. Drinking plenty of water also supports nerve function. It ensures that your body’s electrolyte levels remain high enough to allow your nerves to relay messages to and from the brain in the way they were meant to.
  5. It’s good for your joints: One of the lesser known benefits of drinking water is that it helps keep your joints strong, healthy and lubricated. Your joints need moisture in order to remain strong and flexible, so that your movements are smooth and pain free.

It is safe to say that you should be doing everything possible to get your required 3 litres a day. Not only is it vital for life, but it puts you on the best possible foundations for a leaner, healthier version of you.  And believe me – I know you all want that!

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.

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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!