Advice for Dealing with Injuries

Getting an unexpected injury SUCKS! When fitness is a major part of your identity, it can seem like your whole life is thrown off track. Without spiralling into a world of sadness, know there is light at the end of the tunnel. An injury can help you realise you’re not defined by your workouts, and it may even open the door to discover new passions or different ways to exercise!

While it is perfectly fine to be sad, angry, and disappointed for a little while, it’s important to remember there is more to you than your sport or fitness passion. Even professional athletes who do this for a living have other interests and hobbies. There are so many other activities out there that can make you happy. Go find them.

With serious injuries, you just have to realise that your life has changed. It’s tough, but you need to move old goals to the back and start finding new ones.

– Plot your comeback. Work with your doctor or physical therapist to define a realistic timeline for when you can expect to be fully recovered. Then sign up for a race, plan a hike, or register for a competition—and plan your comeback in detail. Research shown that planning and anticipation can be a real happiness booster.

– Trust the process! Realising how long the road to recovery is can be very difficult. You’re going to want to get back out there as soon as you can. But going out too hard too soon will only hurt you. Trainers, doctors, and physical therapists will help keep you on track and see to it that you make it through.

– Think of rehab as training. Active people are really good at following training regimens. Apply an athlete’s mentality and discipline to your rehab program. Do the work and do it every single day. Just like in training, you will see progress and hit new goals, giving you that much-needed sense of accomplishment.

– Challenge yourself! Active people need to do something to work off energy. Being unable to do your favourite activity forces you to get creative. It’s not a bad thing to be reminded that there are so many ways to stay active. Who knows, maybe you’ll fall in love with a form of exercise you wouldn’t have tried were it not for your injury.

Revisit your priorities. An injury can be the wake-up call you need to realise what your true priorities are. If you love working out and want to do it for a long time, you may need to take a step back and be less hard on yourself in your training!

Benefits of Sports Specific Training

Athletes of all types rely on strength and agility in specific areas of their body in order to excel in their sport and perform at their optimum level. Sport-specific training programs are carefully crafted to focus on conditioning the body and mind to smash through the demands for endurance, speed, agility, balance and recovery required by each sport as well as minimise injury.

General strength exercises develop general muscle strength and include movements like Kb squats, Lunges and deadlifts among many others.

Special strength exercises attempt to convert general strength to power, but are still strength oriented. Most explosive lifts and movements fit into this category and include snatches, jump squats, battling rope and various kettlebell swings and exercises.

Specific strength exercises are designed to provide power improvements in a way that is very specific to the required technique of the athlete. Exercises may include plyometric exercises and sprint drills. The most specific strength exercise for any given movement is the actual movement skill itself and it is in this category where you will focus on those movements repetitively.

An important part of each of the above strength classifications are drills that help establish quicknessspeed and agility for quick stops, change of direction and acceleration:

  • Sprint training such as suicides, resistance sprinting (using a resistance band) and cone drills develop explosive speed

  • Agility work often includes an agility ladder to develop quick feet

By committing to a sport-specific training program, athletes are able to practice muscle memory drills and conditioning formats that are designed to improve their overall performance in their sport while maximizing their response to and recovery from the physical demands of their sport, which are very different from sport to sport. Research conducted on golfers showed the amount of force traveling through the spine during a vigorous swing is an average of eight times their body weight. With that amount of force traveling down the spine, it’s imperative that a golf program is designed to maintain range of motion while simultaneously improving strength and stability through the core and spine.

Football on the other hand is a collision sport and requires several layers of training for both skill and power positions that includes a series of weight liftingagility drillsplyometrics and nutrition.

A truly sport-specific exercise must:

  • Duplicate the exact movement witnessed in certain actions of sport

  • Involve the same type of muscular contraction used in the skill execution

  • Develop strength and flexibility in the same range of motion as the actual skill

An athlete will extremely benefit from this type of training, most likely seeing dramatic improvements in their level of fitness and strength. Benefits of sport-specific training include:

  • Increased speed
  • Increased agility
  • Improved conditioning
  • Injury prevention
  • Gaining a competitive edge
  • Increased acceleration and power
  • Improved balance and body awareness
  • Increased flexibility
  • Increased strength
  • Improved endurance and ability to quickly recover from training and competition

Sport-specific training isn’t just for extreme athletes. The more recreational or “weekend warrior” types can benefit from training routines designed for their respective sport. Runners, cyclists, Ironmen and recreational team players can train their bodies to endure physical stress for longer periods of time and recover faster, allowing them to set and reach successive goals instead of plateauing.

Week 3 Bootcamp Homework

Here it is guys, your week 3 homework! Stay on top of it and try get it done earlier in the week so you aren’t hitting there on a Sunday night putting it off. You’ve done it before and you can DO IT AGAIN! We’re all doing this for a reason – REMEMBER THAT!

High Knees VS Squat Kicks  (50/30, 40/20, 30/10)

Lunge Jumps VS Wall Sit (20/ 45 sec. hold x 3 rounds)

Burpees (20/15/10)

Bicycle Crunches VS Mountain Climbers (30/30, 20/20, 10/10)

Push Ups VS Prone Get Up (20/20, 15/15, 10/10)

Dips VS Push up Hold (20/ 20 sec hold x 3 rounds)

Star Jumps VS Short Sprint (30/ 200m sprint, 20/200m sprint, 10/200m sprint)

Squat Jumps (x 30)

Plank Hold (1 min)

Shaleney & Chloe’s own Fitness Journey

Hey guys!

It’s Chloe and Shaleney your RIM PTs! We are absolutely loving teaching you guys and watching how motivated and keen you all are at training every single day. It makes our job that much better so thanks for being great clients! We’re writing this blog to give you all a quick update on where we are personally at with our training! Behind the scenes you guys may wonder what we do with our own training and if we actually even exercise at all??? LOL the answer to that is YES! We do, and although we are ready to smash you guys during your sessions, you may assume that with our own sessions that we bang them at 100% intensity, full of energy throughout the whole session and determined to smash out 7 sessions a week without a doubt! In a perfect world that may happen (perhaps a VERY perfect and crazy world)…. But we are humans, and we do have bad days, weeks and months- just like you guys as clients can. We do fall out of motivation and fall into a slump every now and then whether you notice it or not!

Chloe and I have both been badly hit with the Winter blues, but as SOON as we noticed it, we took action and have actively done something about it. Because having unmotivated trainers would be A NIGHTMARE!!! Everyone needs a bit of a kick up the butt sometimes, and we thought we need to practise what we preach and find ourselves our own external Personal Trainer. By making this decision not only will we get back on track to where we need to be, to get back to being determined and motivated – but it is also so important for us to grow as PTs with our own ongoing professional development. We can never stop learning in the Fitness industry and it is continuously developing so there’s always room for improvement for us as PTs.

With this being said, you may be wondering what our goals are and what we hope to achieve out of this. Just like you guys as clients – we are now on the other end 🙂 We have goals, we have set time frames that we want to achieve those goals in and we have actioned a plan! Alongside you all, we are completing RIMs 6 week boot camp plus an additional 6 weeks! Chloe’s 2 main goals are to strengthen her posterior chain and to gain some more skills and knowledge after being recently qualified and in her 1st year as a PT. My goals are to gain overall strength and get back to lifting what I was before I left for my overseas trip this year. Along the way I aim to work on fixing my posture which will help eliminate my shoulder injury.

We have only just begun this journey with you all and we are so excited to be sharing it with you. We’ll keep you updated and we look forward to getting some solid sessions in the next 6 weeks. Remember the saying guys…


Shaz & Chloe X

20 Minute HIIT Workout



50 sec. Mountain Climbers / 10 sec. rest
50 sec. Burpees / 10 sec. rest
50 sec. Star Jumps/ 10 sec. rest
50 sec. Push Ups/ 10 sec. rest
50 sec. Jump Lunges/ 10 sec. rest
50 sec. Plank Jumps/ 10 sec. rest
50 sec. Jump Squats/ 10 sec. rest
50 sec. High Knees/ 10 sec. rest
50 sec. Inchworms/ 10 sec. rest
50 sec. Butt Kicks/ 10 sec. rest

(10 exercises – 50 seconds on – 2 ROUNDS)

Spring Vegetables, Fruits, Herbs & Spices




  • apple
  • asparagus
  • avocado
  • banana
  • blueberries (start of Nov.)
  • cantaloupe
  • cherry
  • cumquat
  • grapefruit
  • honeydew
  • kiwi fruit
  • lemon
  • lime
  • lychee
  • mandarin*
  • mango
  • orange*
  • papaya
  • pepino
  • pineapple
  • rhubarb
  • strawberries
  • starfruit
  • tangelo
  • watermelon


  • artichoke*
  • asian greens*
  • avocado
  • beans*
  • beetroot
  • broccoli
  • Brussels sprouts
  • cabbage
  • capsicum
  • carrot
  • cauliflower
  • celery
  • corn
  • cucumber
  • eggplant
  • fennel
  • leek
  • lettuce
  • mushrooms*
  • onion
  • onion, spring
  • parsnip
  • peas
  • potato
  • pumpkin
  • radish
  • shallot
  • silverbeet
  • spinach
  • squash
  • sweet potato
  • tomato
  • turnip
  • watercress
  • zucchini


  • basil
  • chervil
  • chilli
  • chives
  • coriander
  • dill
  • garlic
  • ginger
  • lime, kaffir (leaves)
  • lemongrass
  • mint
  • oregano
  • parsley
  • rosemary
  • sage
  • tarragon
  • thyme

apple* lady william

artichoke* globe, jerusalem

asian greens* bok choy, choy sum, gai laan, wombok

beans* broad, green

mandarin* ellendale, imperial, murcot

orange* blood, seville, valencia


Note: Some fruit and vegetable varieties can by grown outside of their usual season by being grown in hot houses/greenhouses. Sometimes flavour can be compromised but they are still available locally. e.g. tomatoes, eggplants, capsicum, berries and herbs such as basil.

Spring Into Action!

Spring into action with this simple yet effective workout! You will need 1 kettlebell (a weight you feel comfortable with and can control). This workout will take about 25-30 min to complete depending on rest time between the two drills. Give it a go!

Try these 5 exercises – 30 seconds ON for each, 15 seconds rest between exercises – 3 rounds of whole circuit.  This will take just over 11 mins 🙂

Jump Squat

KB Swing

Mountain Climbers

Plank Taps

KB Sit Up


Try these 5 exercises – 30 seconds ON for each, 15 seconds rest between exercises – 3 rounds of whole circuit.  This will take just over 11 mins 🙂


Lunge Jumps

High Knees

Prone Get- ups

V Sit- up

Benefits of Sun Exposure!

We live in a modern world that is bombarded with paranoid messages about how dangerous the sun is. We should remember that the ancient yogis and many other cultures knew how to use the sun to heal all kinds of illnesses, and bring about radiant health.

Here are 10 benefits of getting a moderate amount of sun exposure:

1. Sunlight can build strong bones. Exposure to the ultraviolet-B radiation in the sun’s rays causes a person’s skin to create vitamin D

2. Sunlight can prevent cancer. Although excess sunlight can contribute to skin cancers, a moderate amount of sunlight actually has preventive benefits when it comes to cancer. Those who live in areas with fewer daylight hours are more likely to have some specific cancers than those who live where there’s more sun during the day.

3. Sun exposure sets circadian rhythm. So your body’s key way of telling the time of day will depend on how much light your eyes receive at certain times of the day. Studies show that having a good circadian rhythm is important for your heath and for regulation of sleep- wake cycles, hormone release, body temperature and other important bodily functions.Getting enough sunlight during the daytime is essential for good sleep.

4. Sunlight lowers cholesterol. The sun converts high cholesterol in the blood into steroid hormones and the sex hormones we need for reproduction. In the absence of sunlight, the opposite happens; substances convert to cholesterol.

5. The sun’s rays, lower blood pressure. Even a single exposure significantly lowers blood pressure in individuals with high blood pressure. On the other hand, pharmaceutical drugs such as Statins have side effects, such as robbing the body of Coenzyme Q10. CoQ10 is essential for cellular and heart energy.

6.Sunlight has a beneficial effect on skin disorders, such as psoriasis, acne, eczema and fungal infections of the skin.

7. Sunlight increases oxygen content in human blood. And, it also enhances the body’s capacity to deliver oxygen to the tissues; very similar to the effects of exercise. The sun has a great effect on stamina, fitness and muscular development.

8. Sunlight builds the immune system. The white blood cells, which increase with sun exposure, are called lymphocytes, and these play a major role in defending the body against infections.

9. Regular sunlight exposure increases the growth and height of children, especially babies. Many cultures throughout history have recognised this fact. Studies have shown the amount of sun exposure in the first few months has an effect on how tall the person grows.

10. Sunlight can cure depression. When we sit in offices for the best part of the day, out of the sun, under neon and artificial lights, we are depriving ourselves of the illumination of nature. Sunlight deprivation can cause a condition called seasonal affective disorder (SAD), a form of depression. It is more common in winter months, but also common in people who work long hours in office buildings.

We evolved as a human race for millions of years under the warmth and love of the sun. Perhaps drenching ourselves in sunscreen from head to toe is not the answer. Exposure to the sun should be done SLOWLY! If you are not used to the sun, then your skin will be more sensitive to it. Avoid sunburn by building up your tolerance SLOWLY.

How Much Water Do We Need to Drink a Day?

Whether you’re a serious athlete or just exercise for good overall health and well-being, it’s important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy throughout the day and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other symptoms.

There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long & hard you are exercising. The guidelines also encourage us to choose water over juices, soft drinks, cordials or anything similar.

There are Nutrient Reference Values advising that adult men should drink 2.6 litres of water per day (about 10 cups) and adult women should drink 2.1 litres per day (about eight cups). But these figures are based on the average weight of men and women, so if you’re underweight or overweight you may need to consider adjusting your fluid intake. A good rule of thumb is 35 millilitres of fluid per kilogram of bodyweight. Also pregnant or breastfeeding women (who require more fluid), people who live or work in extremely hot climates, and people with high protein diets (the kidneys may need more fluid to help process the increased amount of protein) are encouraged to drink more water. It’s also worth noting that other fluids can be counted towards your daily fluid intake. So juice, tea, coffee, and alcohol can all count.

General guidelines are to drink:

  • 500-600ml of water 2 to 3 hours before exercising
  •  Another 250ml glass during your warm-up (or 20 to 30 minutes before exercising)
  • 200-300ml every 10 to 20 minutes during exercise
  • And 250ml of water within 30 minutes after exercising. Yep, that’s a lot of water!

How can you tell you’re not getting enough? Your body will give you some pretty clear signs that you’re not getting dehydrated. So keep an eye out for symptoms such as a dry mouth, headache and feeling dizzy.

Also pay attention to your toilet habits, the colour of your urine and how frequently you go to the toilet. Your kidneys do a great job in fluid regulation, so frequency of urination and colour of urination are your two best guides. You want to be having to produce some urine every three to four hours, and it should be relatively pale.

Why You Should Meal Prep!

Meal prepping is a win, win! Bored of a Sunday afternoon? Make some healthy food!! To save yourself a bunch of precious time during the busy week! The key to getting ahead with meal prep is to have a few staple foods that you can batch-cook and use in a number of different ways.

If you really don’t have the time, opt for tinned fish, salads, raw veggies (think carrot sticks, cucumber, avocado, tomatoes, capsicums), fruit and nuts, which take zero time to throw in a container.

Taking that extra time to prepare for the week ahead and you’ll be rewarded with:

1. Better nutrition! Having your meals on hand during the day means you don’t have to go to the local cafe for food. This not only saves you time, but also your waistline. You have full control over the portion sizes and ingredients.

2. Regulated Metabolism! You’ll be prepared at snack time when hunger strikes with something nourishing and healthy so you can feed your body regularly. Snacking regularly will stop your body falling into a catabolic state, which results in the loss of lean body tissue (including muscle).

3. Save $$$! A major advantage of planning and prepping your meals: saving money. Skip the $20+ a day you spend on a salad covered in croutons and unknown dressings & your morning coffee and you’ll pocket $75 a week. That’s extra money you could be spending on much better things like extra

Some extra tips on meal prepping –

• Double up your dinner and saving the rest for the following day

• Roast a tray of your favourite veggies ready for salad additions

• Choose raw or no-bake snacks such as almonds, fresh fruit and home-made protein balls

• Make a large soup and freeze in portions

• Boil eggs for the week ahead eat throughout the week as a healthy snack or to add to your lunch

• Grill or poach chicken breasts, allow to cool and store in the fridge

• Buy pre-washed salad mixes

• Cook a big pan of quinoa or brown rice ready to eat cold during the week