14 Days To A Better Butt

Workout Days 1-3

Squat Jumps X50

Squat Kicks X40

Walking Lunges X30

Squat Pulse X80

Sumo Squat Jumps X50

Workout Days 4-6

In & out Squat Jumps X40

Hip Raises with Legs Elevated X40

Repeat X30, X20, X10

Deep “Ass to Grass” Squat (find something to touch) X50

Squat Hold 1min

Repeat X30 – 45sec hold, X15 – 30sec hold

Lunges (left / right) – focus on booty drop X40 (each leg)

Workout Days 7 – 9

All on one leg:

Lunges 1 leg up on step X40

Lunges Kicks X40

Stationary lunge jumps X40

Repeat X20 then swap legs

Hip Raise X40 + Skater Jumps X40

Repeat X 30, X20, X10

Workout Days 10-12

All on one leg:

Single Leg Squats off Bench X40

Lunge kicks X20

Stationary Lunge Jumps X40

Repeat X20 then swap legs

Step Ups all on one leg X40 then Lunges 1 leg up X40

Repeat X 20 then swap legs

Wide sump squat jumps X30 + pulse squat 1min


Workout Days 13-14

All on one leg:

Step Ups all on one leg with knee lift X20

Single leg squats off bench X 20

Hold bench and single leg squat hop X 40

Repeat on the same leg then swap

All on one leg:

Single leg sit to stand X20

Lunge kick X20

Repeat same leg then swap

Wide walking lunges to end of the room – 40 squat jumps






Why Train Outdoors?

There are a number of viable reasons why people choose to take their exercise to an outdoor environment and a large number of studies that advocate getting out and about and active in the fresh air. These days, almost a third of the world’s population is inactive (31.1% according to Global Physical Activity Level study) – this has come about through progressions in both the agricultural and industrial sectors, as well as the digital age that’s currently evolving in our work and private lives. Every second person is on their phone, sitting at a desk at a computer, ordering UberEats via an app and generally engaged in what would be classified as sedentary behaviour. To further compound this inactivity, most of these digital actions happen indoors! As a population, whilst we can applaud our advances in automation and technology we are certainly making it tough to get outside and get moving. This is reflected in the growing incidents of physical disability and disease, mental health issue and of course, our expanding waistlines!

For many people, moving their training outdoors reflects a need to get some fresh air, get outside of the office and return to nature. Some people find the gym environment intimidating, over-crowded, stuffy and just not for them. Navigating your way through free-weights, cardio machines, battling at the gym lockers and sharing showers might not appealing for everyone! For others, training outdoors can simply be an exercise preference – the strong cardiovascular aspect of running around outdoors can be attractive after sitting still at your desk all day, and then there are others that don’t particularly enjoy heavy strength training. The underlying implication that heavy strength training leads to “bulking-up”, can often be a motivator to get people out of the gym and into the fresh air. As personal trainers, of course we know that weights = bulk is a fallacy, however, it’s undeniable that it’s still a common thread in the general public perception.

There have been many scientific, researched backed studies that support and advocate training in an outdoor environment. The Benefits of Outdoor Exercise found “most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date” (The Peninsula College of Medicine and Dentistry, 2011)

Other reviews show people experience greater mental well-being immediately following exercise in nature which is not seen replicated when they perform the same exercise indoors – must be all the fresh air and sunshine!

So whether it’s a movement towards the great outdoors to improve mood, self-esteem and overall health, or a movement away from the computer and sedentary indoor lifestyle, it cannot be denied that Outdoor Training is on the rise. This Winter, get yourself outdoors and into the fresh air and reap the benefits!

Is There a Place for Children’s Personal Training These Days?

One on one training with children allows them to develop the necessary skills to correctly and safely perform strength and aerobic exercise activities. This form of supervised learning reduces the likelihood of injury occurring throughout their exercising lives and sets the foundation for the child to be able to work on their own in the future. In today’s society surrounded by technology and living more sedentary lives, it’s important to realise this lifestyle rubs off on our children which can lead to obesity and a whole host of other problems…. So what better environment to be in than in a positive personal training session with a qualified trainer, who children respect just as much as their teachers at school! Starting at a young age to be physically and mentally strong gives them a huge head start in life, leading them to be positive and also encouraging others to live the same way. Personal trainers have an opportunity to have an impact on reducing the high rates of obesity and diabetes growing among children, so what better way than with the support of teachers and parents, and in a PT session environment

Results in Motion Kids PT Program focuses on the required developmental skills that children should be able to demonstrate, by using a functional screening method for each age group. Inability to achieve the basic movements may lead to difficulty participating in sport, poor self- esteem when compared to other peers and a lack of confidence in movement based activities.

The main things we focus on in sessions are:

  • Balance
  • Strength Training
  • Proprioception Work
  • Unilateral Training
  • Gait Training
  • Compound Movements
  • Gross Motor Coordination

These are incorporated into our sessions by varying training intensities and programming LOW, MODERATE and VIGOROUS intensity exercises and activities that use different muscles and body parts. When strength training is being programmed a warm up and 10 minutes of general training assists injury prevention. Proper technique is always taught and monitored for simple and basic exercises with body weight or low weights used. When a muscle group is strengthened, the opposing muscle group is also strengthened in order to ensure the muscle imbalance does not occur.

Young aged children are suited to short bouts of high intensity aerobic exercise. To combine this type of training to increase their aerobic and anaerobic fitness levels, exercises in a fun game- like, play environment are completed to assist their motor skill development. Fun stimulating and supportive games with rules reinforced with colourful equipment are utilised for creative and educational activities in a safe environment. Body weight, compound movements, and multi- joint strength exercises using dumbbells improve the child’s overall posture and alignment and Plyometric training can also be used as a great method of improving their aerobic capacity and help with balance. 

Things that children may show progression in after our Kids PT program are:

  1. Coordination
  2. Movement/ Functional Screening Test results
  3. Gait Movements
  4. Balance
  5. Proprioception
  6. Movement in general

So all in all, with the overwhelming support for structured, supervised training for children, what better way to get them started than in a FUN PT session! Speak to your local Results in Motion trainer to arrange a complimentary session for your child today.

The Importance Of Sleep In Fitness


Recovery time is highly crucial to a fitness routine because you repair/grow stronger muscle while you rest. True story – all the magic happens while you sleep! This is why you should pay attention to how much sleep you are getting every night. Getting into the habit of having the 7-8 hour recommendation of sleep may help you feel more energised, work out harder and build lean muscle quicker. When your muscles recover adequately, you are more likely to return to training stronger than before, not to mention the strength and potential size gains that can happen too. This is why sleep is so crucial, and it also improves your mental health and hormonal balance!


If you aren’t very active, you may not need as much sleep as a fitness fiend. Basically, the more active you are the more desperate your body is for rest. When you are well- rested, it means you are able to perform at your BEST capacity and who wouldn’t want to train like a beast? Training like a beast means MORE intense QUALITY gym sessions/ workouts and LESS long boring sessions with fatigue. If you are completing intense workouts, you may even need more than 8 hours sleep in order to effectively recover your muscles so you are prepared to smash out your next workout.


What the heck does diet have to do with how much sleep we are getting? Yep, even if you are eating healthy there are still many studies that show sleep deprivation is linked to weight gain and obesity – getting less than 7 hours of sleep a night may undo all of that clean eating!! Now there are several ways that chronic sleep deprivation may lead to weight gain:

  • Increasing how much food you are eating (the longer you’re awake the more you’ll need to eat right?)
  • Hormones may be thrown off (including the hormone that increases hunger and appetite)
  • Being awake for longer periods of time = becoming more hungry more often

When you don’t get enough sleep, especially consecutively over a few days, your body may become resistant to insulin (the master storage hormone). Excess insulin is harmful, because it ends up storing fat in all the wrong places. In conclusion, the insulin imbalance caused by lack of sleep has the potential to cause serious weight gain, which can lead to obesity and possibly diabetes.

It’s a bigger issue than we think so, try not to throw your schedule off and stay clear of foods that can be detrimental to your sleep intake like caffeine, alcohol, large amounts of protein, spices, sugar and diuretics before bed time!

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!

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”



  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.

3 Mistakes People Make When They’re Trying To Lose Weight

Suddenly it’s Monday again and you’ve found yourself on the weight loss / weight gain round-a-bout. You’re SURE when you weighed in on Friday just gone, you were 3kg lighter, how on earth have you managed to stack on all this fat across the weekend? If you were to have an honestly moment with yourself, it might not seem that surprising as you went from salad + tuna to a plentiful weekend of brunches, lunches, coffee n cake, champagne, beers in the sun….. yeah, it’s really not that surprising at all is it?!

Well you know what – what’s done is done and the best thing about a Monday is that you get to start fresh all over again. Put the weekend behind you and focus on the week ahead. 7 days of healthy, clean eating coupled with some hard training will be enough to shift the excess, as long as you don’t do anything crazy. This week’s blog is about what NOT to do – listed below are 3 classic mistakes that people make when they’re trying to lose weight – make sure you DON’T fall into the trap of 1, 2 or 3, as you will slow your progress and make your weight loss journey even harder.


#1 – Quick Fix Detoxes and Juice Cleanses

Warning warning – these are a trap, they are crap and ultimately they will do you  more damage than good. Living off juice for a few days might make you feel slimmer, but it’s unsustainable and will leave you lacking in energy, hungry and wreak havoc with your metabolism. I’m not against juicing at all but substituting real meals for low-calorie liquid options is not the way forward. What happens at the end of the 5 days of juicing? You guessed it, you’ll most likely binge eat and find yourself back to where you started

#2 – Cutting food groups out excessively

Don’t cut your carbs, cut your diary, cut your meat, cut your anything! Removing food groups again, leaves you feeling lighter and leaner, but ultimately it’s not a sustainable way of eating. You can’t just drop 2/3 of your regular eating plan and expect to be able to keep that up – you’ll get bored, you’ll get hungry and again, like the juice cleanse, ultimately you’ll binge come the weekend. If you are planning on cutting out a food group for whatever reason, just make sure you research alternative options to get the essential vitamins, minerals and macros into your diet via another angle. The absolute worst is when people decide to suddenly become vegetarian and haven’t bothered to research plant-based proteins to replace meat. Know your stuff, know why you are doing it and be smart about it

#3 – Training like a possessed human without proper build up

Guess what, you can’t go from 1 session per week to 9 without a negative impact on your body. If you’re de-conditioned (outta shape, unfit, injured, overweight) it’s going to take some time for you to build up to training daily, or for the super fit, training more than once per day. One of the worst things you can do it jump in balls to the wall and get injured. Your recovery is as important as your training, and it’s better for you to put in 3 solid sessions, training PROPERLY, at 100% intensity and effort, than it its to put in 8 half arsed ones. Train hard, train properly and your results will come quicker.

We all know that losing weight and keeping it off is one of the toughest things out there. It comes on so easily and can prove a real nightmare to get off. There are no magic pills, diets, workouts that will do it for you. It’s all about consistency and effort – day in day out until you get to your goal. Avoid the above 3 mistakes (aka short cuts that you think you’re taking) and it will come off quicker – promise

Drop a couple of quick KGs before Spring Racing Carnival

Suddenly it’s upon us again! Frocks, horses, bubbles and FUN times! If you’re heading to any of the Spring Racing carnival events this year then no doubt you’re probably in a position where you need to drop some of Winter kgs quickly. As we emerge from the coldness and covered-upness that is Winter, it’s often a shock to the system to have to get out and about and frock up! Cue detoxing, training, tanning – suddenly you’re a poster girl for all things wellness 🙂

So let’s be honest, you officially have 12 days until the first major event – Derby Day, and good news is that if the Melbourne Cup is your goal, then you guys have a full 2 weeks. Trust me – you can make a massive impact your waistline in 2 weeks. BUT – the crucial point is – you have to spring into action now (like the “spring” pun?!). Now not all of us are in a position to whisk ourselves off to Bali for a 10 day detox/fitness retreat, so you’ve got to put the steps in at home. Here’s a check list that you can work through to drop some body fat, feel great and ensure that you’re looking your best at the races this year.


  • Training Plan – Results Based. Ok so I’m going to list 2 training plans in this list, this first one, the Training Plan – Results Based, is your “get ready to work your ass off”, “it’s going hurt like hell”, “yes you will be sore:” training plan. This training plan needs to be a combination of the following 2 disciplines – HIIT training and WEIGHTS training. If you’re working with a Personal Trainer, or have access to a Boot Camp then you better be giving 100%, 100% of the time. Train like you WANT to change your body. If you’re not sure on the exact workout to do – touch base with us and we can guide you on specifics
  • Training Plan – Commitment. This is the second training plan and requires you to just go through the motions diligently on a daily basis. It’s not forever, I get it that it’s a massive ask + grind but the more you can commit here, the more chance you have of a quick kg drop. Commit to going for a run or a long power walk every night or first thing every morning (dependent on when your Results Based Training sesh is). Get out there and get the cardio happening. It will stop you snacking in the evening and will knock a few more calories off you
  • Nutrition – Removal of Crap – Normally I’m not a massive advocate of cutting stuff out of your diet as it’s not sustainable for manageable for long periods of time, quite often it leads to binging. HOWEVER – you have literally 12-14 days to make a difference so we’re going with the following:
    • NO sugar
    • NO alcohol
    • NO white foods (pasta, rice, crackers, potatoes)
    • LIMITED dairy
    • LIMITED carbs after lunch time
  • Nutrition – Addition of Health – It’s not all about cutting out, we need to make sure while we’re removing the crap, we increase the good! So these things are applicable  all year round, but if you want to increase your energy, top up your vitamins, flush out the junk then work to adding the following things in:
    • INCREASE water intake to 3L per day (additional 1-1.5L if you are training hard)
    • INCREASE veggies massively – try to eat raw, fresh and at least 2 meals per day
    • INCREASE lean meat/protein – you’ll need to fill up on something so focus on this instead of carbs
    • INCREASE fruit for energy – if you find cutting the starchy carbs is leaving you depleted, have some fresh fruit

If you get your diet right, massively increase your training and CONSISTENTLY do all the above for 12 days, you WILL notice a difference. Don’t believe me? Take a photo in your undies at the start of the 12 days, then take one at the end. If you can hand on heart say your didn’t stray from the plan of attack above, then you should PROUDLY notice a massive difference. May the force be with you people – let’s prep for one of the most fun times in Melbourne and look amazing when you’re suited and booted and frocked up. Have fun!


Meet Our New PT Nicci!

We welcome our new PT Nicci to the Results in Motion team! Don’t be at all convince by her sweet smiling face – Nicci is a complete HARDASS!! She will whip you into shape before you even realise what’s happening! Don’t believe me? Check out the size of her guns…. I’m serious!! Check out what makes Nicci tick in her RIM PT Biography questions – then get yourself down to a class to train with her, she’s based solely out of our Waverley site so please check timetable for sessions.



Nicci Rossouw

Favourite quote: “Get up, get dressed and show up”

Your ideal training session: High intensity, lots of sweat!

Your most important rule in life: “This too shall pass”

Favourite body part to train:  Arms – just love toned arms!

First thing you think of when you wake up: without fail –  What’s for breakfast?

First thing you do when you wake up: Put my alarm off, then check whattsapp to see who is awake in South Africa.

Sporting background:  Running, cycling, competitve squash and now racquetball.

If you could be one fruit, one animal and one plant what would you be? Prickly pear, meerkat and “Nicoletta rosebush”

Most motivating client situation: Getting a text saying how sore they are and can’t wait for the next session.

Why should we train with you? Because you’ll have so much fun you won’t even know you are training.

If you could make a difference in a client’s life, what would it be?  Help them be the best version of themselves they can be!

What makes Results in Motion different to any other PT/Boot Camp business?  “Results in Motion” cares!

Want to burn FAT FAST? Use a BATTLE ROPE!

The battle rope, or battling rope as it’s also known, causes a myriad of emotional response in clients. Some LOVE smashing it around and letting off some steam, some would rather kick it to the curb and for others, it is literally known as “rope of death”. However you feel towards the rope, it’s undeniably a GREAT piece of equipment and AMAZING FOR BURNING FAT FAST!! If you’re not a runner, and can’t stand the thought of cardio, then make friends with the rope, as it is guaranteed to shred you of the unwanted body fat and quickly.

Aside from the obvious number one attraction listed above, here are some other reasons why you should incorporate the rope into your weekly workout:

  1. The workouts are fast and smash calories: Even just a solid 10 minutes doing intense exercises on the ropes can get you more exhausted and burning more calories than a 30 minute run. So if you are a bit strapped for time, the ropes are ideal for you. If you are to do the 30 minutes on just the rope – you would be looking at burning anything between 400 to a whopping 600 calories!!!
  2. They are easy to use: Battling ropes are extremely easy to use. Even kids can use them without putting themselves at risk of doing harm to their bodies. As it is a light resistance, the main focus is on belting out large repetitions. You don’t have to be someone that workouts every day to get how to use them – pick up the handles and smash it down!
  3. There are large variations on how to use them: Slams, star jumps, overhead carries, and crawls, you name it and chances are someone has found a way of incorporating the battle rope into it.

-Star Jumps: Simply hold the handles with a reverse grip and perform a routine star jump with your hands and legs moving laterally at the same time. You’ll feel a nice burn in the shoulders from this one.

-In out waves: Start with your arms wide holding the rope. Simply move your arms across until they lap over one another. Then pull your arms back out to the starting position. This one works your chest and core like you would not believe!

-Side slams: Stand with your shoulder facing the insertion point of the rope. Lift the rope and slam it back down. Make sure you keep your abs as tight as possible when performing the action. Don’t forget to switch sides, so that your obliques cop a beating on both!

  1. You can train with multiple people: No one really likes working out on their own. The battling ropes are ideal for working out with up to 3 other people. Do your rope work while the others are either resting or doing other exercises. For example someone does rope slams, while the other is doing burpees, and the other is doing a plank. There are hundreds of other simple workout combinations that you could use in place of those exercises though – so get creative or speak to your Personal Trainer about mixing it up!



The battle rope is an ideal piece of equipment for anyone – especially those wanting to BURN FAT FAST. Stop mucking around with long slow distance cardio session and get that heart pumping with some rope slamming! If you really want to see the Battle Rope in action, come along to any of our Boot Camp sessions, especially the HIIT & GRIT ones – hardcore fat burn happening there!