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.

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?

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

 

 

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

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’