Cucumbers:  Are loaded with water, which helps fight bloating.

Banana:  Bananas are high in potassium.  Potassium helps regulate sodium levels, which prevents water retention.  Too much sodium is a big cause of bloating, so that’s why bananas (and other foods high in potassium) help with bloating.

Coconut Water:  Like bananas, coconut water is high in potassium.

Ginger:  Ginger is a natural anti-inflammatory food as well as a digestive aid.  It soothes the digestive system and relaxes the muscles of the digestive tract, which keeps you from getting bloated.  

Apple Cider Vinegar:   this one is optional in the smoothie recipe because the smoothie tastes better without it.  Apple cider vinegar, however, is great for reducing gas and bloating.  So if you are super serious about reducing your bloat, add this to your smoothie.

SAVORY OATMEAL WITH CHEDDAR AND FRIED EGG

We all know how much I love checking out everyone’s new training shoes so this weeks topic all all about why updating your shoes are so important for preventing injuries. Did you know that when you reach your 30’s, the arches of your feet begin to fall, making you prone to balance issues, loss of ankle strength and hip and/ or glute instability which can result in plantar fasciitis, tendonitis or stress fractures.

So with that in mind, doesn’t matter what activity you’re doing whether you’re walking, hiking, running, outdoor training or cross training in the gym – YOU NEED A GOOD PAIR OF SHOES! A new pair of shoes will cost you far less than an injury in the long run. So, in need of a few tips to consider?

1. AGE. If you wear your shoes almost everyday for some sort of moderate activity,it is encouraged to replace them yearly. What I like to do is have a few different pairs for training (2-3), and rotate them around. This can extend the shoe life and forces your feet to adjust to different kinds of support. Shoes, (just like how our bodies adapt to exercise) adapt to footwear too!
2. ACTIVITY. With your activity type – consider what, where, when and how. What type of activity are you doing? If you are doing low impact exercise like stationary weights, then you may be able to replace your shoes less frequently (2-3 years). But if you’re doing HIIT exercises and lots of bound and plyometric type workouts then you need to be replacing more frequently, just as much as your running shoes. Where do you workout? Outdoors or indoors? Shoes will take a heavier beating from the concrete and rocky trails than someone who is exercising indoors at a gym. How long and how often do you workout? If every workout is a 2 hour one and you workout everyday, then the cushion will wear a lot faster than someone who only works out for 30 min or someone that only trains x3 a week.
3. TREAD WEAR. You must be inspecting the bottom of your shoes regularly for cracks and tread wear. If you own a newer pair of shoes, it’s easy to see wear by comparing the shoes. You may also notice you wear the tread harder in certain spots. For example if you are someone who supinates their foot (when your weight rolls onto the outer edges of your feet) to compensate for your hips, you would see your midsole will wear out first. Once you see that spot is worn on that shoe – then you know it’s time to replace your shoes!
4. HOW THEY FEEL. If you start to notice abnormal pains or aches in your feet, legs, knees, hips or back after a workout it could be a sign that you need a new pair of shoes. It would be likely that you would get friction or blisters in odd places. This could mean the shoes have stretched and your feet are sliding. Your body will tell you when it’s time so it’s important to pay attention to the signs.

So, it turns out that one of the best things you can do for your next fitness goal is to take some downtime and try something completely different like mess around with different types of sports, keep workouts short or even try a different activity like hiking, rollerblading with a friend or skiing. All coaches know and encourage this. Cyclists, soccer and football players take a serious break after every season to let the mind and body recover.  But you don’t have to be a pro to need a break. Everyone benefits from easing up now and then, setting aside out gym and sports routines precisely so that we can return stronger than ever. 

Your body has only a certain bank account of adaptive energy. It will keep responding to training for only a certain period of time before that bank account goes into the red. What we really do in hard workouts is apply a stimulus that elevates our heart rate, breaks down muscle fibers, causes the adrenal glands to secrete the stress hormones adrenaline and cortisol and generally tells out body that the status quo wont cut it anymore. The “getting fitter” part — the body’s response to that stimulus — comes afterwards. While you eat and rest, the body gets to work repairing tissue damage, strengthening the heart and other muscles, restoring depleted fuel reserves and getting better at transporting oxygen throughout the body, making itself a little more efficient and stronger than before. Then we go out and do it again. 

By training carefully and modestly – stressing the body to stimulate change, and then letting it recover and adapt- we stack up these little adaptions one on top of the other until we find ourselves fit enough to run a marathon, lift a heavier weight or play the best footy game of our adult lives. The problem is that we usually don’t completely recover between workouts. Some of the fatigue stays with us, gradually accumulating during long periods of intense training. Even as we get fitter and fitter, the mechanisms of recovery and adaption begin faltering, putting us at risk for chronic exhaustion, difficulty sleeping and loss of motivation.

The secret to optimal performance, therefore, is to take a break long enough to let all signs of fatigue disappear, it’s essentially a recharge point for those adaptive mechanisms, but not long enough to lose all of your current fitness. As for how long that break should be, it depends on how hard you’ve been working out, but one month is PLENTY for most nonprofessionals.

Taking a long break doesn’t mean getting overly friendly with the couch – you don’t wait to fall completely out of shape, and you certainly don’t want to add KGs that will be hard to shed later. But steer clear of anything remotely resembling a training plan, don’t consider lung- busting interval workouts, and most of all stay away from your primary training/ sport. Instead look for other sports/ active training that either build up some attribute useful in your main training or keep you in similar shape but with a different mental focus. Taking away that thing you love can really reinforce how much you love it, helping to bring back that motivation, otherwise, training feels like a job!

It’s likely that your hotel gym or room won’t have the necessary poundage to allow you to smash personal bests. Therefore – try and take the time off and deload. If you are like most lifters, you wait for life to tell you to deload and you could probably do with a week or two off. Regardless of what people tell you, you won’t become catabolic and shrink to the size of a pre-pubescent boy (or girl). In fact, you’ll probably come back stronger and more determined post- holiday. 

By selecting 4 compound exercises (that either target all the same muscle or a plethora of different ones), a rep scheme, and a time limit. Density circuits work great when you only have body weight to work with. For example:

• Bodyweight Squats x 30
• Push ups x 20 
• Elevated Hip Raises x 10 
• Mountain Climbers x 40 

Repeat as many times as possible in 10 minutes- resting as necessary.

• 2 tbsp sunflower oil
• 225g pack paneer, cut into cubes
• 1 head of cauliflower broken into small florets
• 2 onions thickly sliced
• 2 garlic cloves, crushed
• 2 heaped tbsp tikka masala paste
• 500g carton passata
• 200g frozen peas
• Small pack coriander, roughly chopped
• Basmati rice or naan breads, to serve
• Raita or your favourite chutney, to serve

METHOD

1. Heat 1 tbsp of oil in a large non-stick frying pan, add the paneer and fry gently until crisp. Remove with a slotted spoon and set aside. Add the remaining oil and the cauliflower to the pan, and cook for 10 mins until browned. Add the onions, and a little more oil if needed, and cook for a further 5 mins until softened. Stir in the garlic and curry paste, then pour in the passata and 250ml water, and season. Bring to a simmer, then cover and cook for 18-20 mins or until the cauliflower is just tender.
2. Add the frozen peas and crispy paneer to the pan and cook for a further 5 mins. Stir through most of the coriander and garnish with the rest. Serve with basmati rice or naan bread, raita or your favourite chutney.

It seems like the minute the weather turns colder, we crave more to eat. If you feel hungrier as winter draws near, you are not alone. So, is there a reason why we may want to eat more in cold weather and what can we do to avoid overdoing it by eating rich, heavy carb, sugary and hearty foods? 

Eating makes us warmer. Consuming calories also serves to warm the body up, as essentially you are adding energy to your system. Because cold weather makes your body temperature drop, you may feel an urge to eat more. So, if you respond to this urge by indulging in high- sugar, high- fat foods, you are going to cause a spike in your blood sugar levels followed by a dip which will leave you feeling colder and hungrier than before, causing the entire cycle to start again – and you at risk of putting on weight due to excess calorie consumption.

Winter gives us the blues. Shorter days and more time spent indoors means that many of us are exposed to very little sunlight in winter, and as a result can suffer from vitamin D deficiency as our bodies require sunlight to produce this important nutrient. You may also experience lower levels of serotonin (neurotransmitter linked to feelings of pleasure and well being) – which is also generated by exposure to sunlight.

Our culture associates rich food with Winter. Even though there are biological reasons why we may crave more food in inter, part of this tendency is psychological too, and deeply rooted in our culture. From childhood, we are taught to associate Winter with heavy, rich dishes also known as “comfort foods” – rather than with salads and other lighter dishes. Christmas and other Winter  holidays are traditionally linked to feasting and self- indulgence, which when combined with the prevalence of special treats that may not be available at any other time of the year, leads us to consume far more than we would on a normal basis. Hence cultural expectations and traditions, as well as deep- seated mental associations, all contribute to our urge to eat more during the winter months.

We stay in when the weather is bad. A final point to consider is the fact that we tend to stay indoors more in cooler weather, often skipping workouts to lounge in front of the TV or computer instead. This can make us more inclined to snack endlessly out of boredom, or because we’re conditioned to eat while doing certain things, such as watching a film. Because this extra eating is coupled with a decrease in physical activity, it can lead to the much dreaded Winter weight gain. 

7 Tips to avoid Winter weight gain: 

1. Fill up your pantry with healthy soups, stews and other low-calorie dishes that contain plenty of fibre- rich vegetables and other healthy ingredients, along with protein to keep you feeling satisfied.
2. Find healthier versions of your favourite comfort foods so you can indulge without blowing your calorie budget.
3. Snack regularly throughout the day on healthy options to keep you metabolism burning and help avoid cravings for high- fat, sugary treats.
4. Get outoside during daylight hours and try to get some sun on your exposed skin to top up your vitamin D and serotonin levels.
5. If you think you’re suffering from SAD (Seasonal Effective Disorder, a form of depression associated with the shorter days of Winter) – take preventative measures and seek professional help if necessary.
6. Continue to exercise regularly – it will boost your mood, take your mind off eating and burn up some of those extra calories.
7. Find other sources of comfort when you’re stressed or have the urge to munch that don’t involve food. Think catching up with  friend, playing with a pet or savouring a hot cup of tea.

Not only does exercise during pregnancy offer a range of physical and mental benefits for mums- to- be, it’s also great for your bub. This workout will require a resistance band and a pair of dumbbells – try not to lift too heavy, we recommend under 12kgs! You can repeat this as many times as you feel comfortable. We recommend 1-2 rounds at your own pace, and remember to have a break when needed!

Fast walk 600m

Body weight Squats x20

Resistance band Rows x20

Resistance band Bicep curls x10

DB Walking Lunges x20

DB Lateral Raises x20

DB Tricep kickbacks x20 

Standing Donkey Kickbacks (each side) x10

Fast walk 700m

The benefits of exercising during pregnancy begin immediate and will last your whole life. Physical activity that maintains physical fitness and overall health and wellness is the type of exercise during pregnancy that is important and can help with some common discomforts of pregnancy and even help prepare your body for labour and delivery. Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended.

Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy, More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are o other health conditions suggesting otherwise. Now is not the time to exercise for weight loss however, proper exercise during pregnancy will likely help with weight loss after the delivery of your baby.

Here are some of the benefits from exercise during pregnancy you may experience: 

1. Helps reduce backaches, constipation, bloating and swelling
2. You’re likely to gain less weight
3. Increases your energy
4. Improves your mood
5. Improves your posture
6. Promotes muscle tone, strength and endurance
7. Helps you sleep better
8. You’ll get positive attention
9. Your labour may be shorter
10. You feel less like a beached whale and more like a hot mama
11. You’ll likely experience less leg swelling
12. You’re more likely to avoid prenatal depression
13. You may boost your child’s athletic potential
14. You’ll bounce back faster after delivery
15. Your child may have a healthier heart

Activities that are generally considered to be safe for pregnant mums include:

• Aquarobics
• Cycling
• Jogging
• Pilates
• Yoga, stretching and other floor exercise
• Pregnancy- specific exercise classes
• Swimming
• Walking

Don’t forget your pelvic floor exercises too. It’s important to do these from the very start of pregnancy, and resume them when it feels comfortable after the birth. When you’re exercising, listen to your body. Don’t push yourself like you might do when you’re not pregnant, stay well hydrated and know when to stop. 

If you have any doubts or questions about what types of exercise are safe for you at your stage and condition, please consult your RIM PT or GP!

Music to us at RIM, (as you may have already noticed) has made a huge impact on the sessions. Whether it be in a cardio or weight lifting class, music is actually the best workout buddy you’ll ever have!

1. MUSIC CAN BE MOTIVATING. It’s said that people who listen to music can benefit up to a 15% better performance than people who don’t.
2. MUSIC ON, WORLD OFF. Music provides a good distraction to the body; it allows you to become more aware of your surroundings instead of the pain of burning muscles. The benefits of distraction are most pronounced during low- to moderate- intensity exercise. When up against high- intensity exercise, music loses its power to override the physical feelings of tiredness, but it can still change the way people respond to fatigue. The right music elevates mood and persuades people to ride out waves of exhaustion rather than giving up.
3. IT’S ALL ABOUT THE BEAT. Beats Per Minute actually have an impact on what type of exercise you’re doing. Studies show that when people increase the BPM people will actually push harder and even work faster.
4. WITH CARDIO TRAINING – TRY INTERVALS. Try this on a spin bike or whilst running. Choose an upbeat song you know and love. Keep a steady jog on the run or bike and just before the chorus or hook drops, amp it up. Try sprinting or putting on the resistance for its duration (usually 30-45 seconds) and backing off a little when the lyrics and melody come back in. Not only does it make the workout more enjoyable but it’s guaranteed to get your heartbeat up and sweat pouring.
5. INCREASES ENDURANCE. Music does this by keeping people awash in strong emotions. Listening to music is often an incredibly pleasurable experience and certain songs open the mental floodgates which people control their emotions in everyday situations. If one strongly identifies with the singer’s emotions or perspective, the song becomes all the more motivational.