5 Benefits Of Training With A PT

  1. Education. Trainers are trained in teaching people how to exercise. Although exercise is only one part of overall fitness (with nutrition and lifestyle playing a role in the overall picture), but if you don’t get the exercise part correct you will never achieve your goals. It’s important to be educated when exercising because 1 – if you don’t have the knowledge of what exercises are best for achieving your goals it’s unlikely you will achieve them. Education is also important in reducing the risk of injury while performing an exercise. If you haven’t been taught how to bench press properly, chances are this may greatly increase the risk levels of injuring yourself which can have a long term impact.
  2. Help with unique requirements. Everybody is different and has different goals. Personal trainers can work around your phobias or injuries, and will prescribe specific exercises and build a program suited you and tailored to meet your specific goals. There will be some days when the last thing you feel like is a hard workout, so having a PT means they can accommodate your mood while still making the session helpful.
  3. Not just fitness they can help with. PTs in cert III are required to complete a module on nutrition and how it can affect fitness. PTs who then complete their IV in fitness have to then complete additional work on nutrition and then most PTs then add on additional education to their program by completing a Nutrition course.
  4. Improve mental health – An unofficial therapist! Having a PT can help with motivation, and choose the right exercises to release the most endorphins and also just to have another shoulder to lean on. If you’ve ever had a PT session you’ll most likely be talking about your week, work, or even home life – this is normal! They care about your stress levels because stress levels impact how motivated you are in your sessions. They also care because being in an unhealthy relationship may lead to bad eating habits… They are there to help your overall well being.
  5. Fit into YOUR schedule and flexible for locations. Only have time for a 45 min sesh during your lunch break? Or 6am before work starts? Mid arvo before kids are home from school? PTs are one of the most versatile professions in terms of hours. We understand people have different availabilities,, so bookings are tailed to suit you. Also hate stuffy crowded gyms? The benefit of being a mobile business is that we can come to you to train you outdoors, or in the comfort of your own home!

The Benefits Of Warming Up

It can always be pretty tempting to jump straight into your workout and skip the warm up. This can really do more damage than good in the long run for your muscles and joints. Warming up is not static stretching and usually should consist of low key cardiovascular exercises like walking or jogging before running. Most of the time the more intensely you plan to exercise the longer you will need to warm up. For most people, between 5 and 30 minutes is great. Warming up will:

  1. Help your heart prepare for the extra workload. Warming up is a way of preparing your body for exercise. It’s like the same way as you would think of warming up your car before driving on a cold day. Low-intensity warm ups gradually increase heart rate and circulation so you are better prepared to handle higher intensity exercise.
  2. Loosen your joints for flexibility. You will perform with greater power and it’s less likely you’ll injure yourself due to stiff joints. As your body temp increases you’ll loosen your joints and increase blood flow to your muscles. This means less stress on joints and tendons. Warm, well-lubricated joints prepare the body to execute sudden and explosive movements with ease. 
  3. Enhances performance. Warm-ups give you time to prepare mentally for your workout. Know that spending time warming up time will help you perform with more flexibility, speed, and strength. When your body is better able to handle the demands you make on it with exercise you may have less soreness/ stiffness later.

BMW Corporate Starts!

This week I’ll be starting back up a corporate contract for BMW at their head office x1 a week for the next four weeks. Super excited as corporate groups are really fun to teach. I love getting the employees up and about in their own workplace and having them leave work with a smile on their face (and some drips of sweat too haha). Here are 4 benefits for the employee:

  1. Stress relief. Stressed out employees have trouble focusing, thinking clearly and making rational decisions. Exercise helps improve mental health by providing clarity to better handle stress effectively.
  2. Heart health. Regular exercise promotes heart health by lowering bad cholesterol levels (LDL) and raising good cholesterol levels (HDL). It also helps strengthen the heart. allowing it to work harder and longer. new blood vessels will also form from regular physical activity, which decreases blood pressure.
  3. More energy. Energy levels are an important indicator of well being and engagement. Exercise improves circulation and strengthens the heart muscle, providing an instant rush of energy and reduces fatigue levels.
  4. Productivity. The benefits of exercie aren’t just physical, there is evidence that is boosts mental abilities like enhanced creativity, quicker learning, sharper memory and improved concentration.

Why You Need To Keep Training Through Winter

The benefits of exercising in the cold weather outweigh the results of training outside during the summer months. Although it may not be the easiest of things to do, one of the best things about outdoor training in Winter is that the human body expends more energy to stay warm in the cold.

This means you burn more calories when training outdoors in Winter than in Summer. If this isn’t enough to inspire you to pull on your thermals and get your ass to the park then there are 5 reasons why you should suck it up and face the cold with your Winter training.

  1. Mood Booster. Okay so seasonal affective disorder is definitely a thing. But it happens to more of us than you think. Research does show that any type of aerobic exercise whether it be brisk walking, cycling, jogging and strength training are all helpful in treating depression.
  2. Vitamin D. Australians are more Vitamin D deficient than ever before, Vic and ACT recording the highest levels. We are spending too long indoors than out. Outdoor training will boost your Vitamin D intake, which strengthens bones by helping calcium absorption and may also be important for immunity against bacteria and viruses.
  3. Germs. Avoiding highly populated, communal indoor areas such as the gym, may be a smart move when it comes to Winter exercise. It’s not possible to be immunised against a cold but you can reduce your risk of getting sick.
  4. High Energy Effort. When you train outdoors in Winter your body expends more energy to stay warm than it needs to during Summer training. This means your heart works harder and you burn more kilojules. Studies have also shown that the exertion of running on a treadmill VS running outside found those who run outdoors use more energy to cover the same distance.
  5. Group Training. Training with others during Winter provides the added bonus of being accountable to someone else especially if you’re one to hit the snooze button over and over.

My Own PT Adventure

I know myself better than anyone, and I know that last Winter I made one of the best decisions ever and that was to find myself a PT. Although I’m now training with a new PT after my back injury, I have new goals and a new mindset entering the second half of 2019. Injuring my back at the end of 2018/ start of 2019 really set me back. I found myself pretty down in the dumps not being able to train and losing a lot of my strength and fitness.

I have, of course, picked myself back up and I am now in week 12 of training with Nicky and 3 programs in. My main goals were to gain back some overall strength, familiarise myself with CrossFit and new training styles. The different programs I have been prescribed are suited to my individual needs taking into account some slight injuries/ niggles I have. My programs are set in 4 week blocks, and I complete this program on my own at the gym (4-5 times) and I have one PT session with Nicky a week.

My program at the moment consists of 4 weight lifting days (day 1: strength – upper push/pull, day 2: circuit, day 3: lower body strength, day 4: circuit). The aim is to increase the weights by 2.5-5% each week as the program goes on OR to increase repetitions or sets. Progressive overload is needed in order for me to reach my goals. Full control of the weights without compromising technique and full range of motion for all exercises goes without saying.

I am confident in keeping myself in line with my goals and working hard to reach them. So although I’m not training with you guys in your sessions, I am working hard in my own program!

Thanks for letting me share – Shaleney 🙂

Are You Close To Reaching Your Goals?

Hi everyone!

Yes the cold weather has definitely hit us here in Melbourne. With Autumn ending, and Winter just around the corner, have you all of a sudden felt that getting up to train is the harder than ever? Are you starting to lack motivation just because of the chilly weather? Well you’re not alone!

The absolute worst thing you could do is to call it quits and come back to training when you feel like it. Have you heard of that saying, ‘Summer bodies are made in Winter’? Well it is 100% true, and how do you expect to reach any of your fitness goals if you are only willing to put in 50%? You only get out what you put in, so it might be time re assess your goals and remember why you started training.

Some tips heading into Winter:

  • Stay organised. Build a structure and plan when you’re going to train by booking into your classes a week or two in advance. This way you won’t forget and you can look forward to training with your training buddies!
  • Measure progress. Check off your goals and CELEBRATE when you reach a milestone! This can be how may times you have worked out in the month, how many kms you have run in a week, or how much weight you are now able to lift!
  • Be prepared. Exercising isn’t easy, but it is 100% rewarding. You WILL require motivation and diligence to keep you true to your workouts. Always pack your bag the night before so you have 0 excuses. For healthy eating, prepare your meals for the week on Sunday. This ensures that you are always able to bring a nutritious lunch and are not tempted to buy lunch out.
  • Focus on your progress. Setting your goals and sticking to them is an essential part of establishing a fitness routine. Once you have had a good think about what you want to achieve, you can start working on reaching this milestone.

Pros and Cons of Indoor Training

Ever tossed up whether to start exercising in a gym or outdoors in a park? There are so any differences in how your environment affects your workout.


  1. PRO: Vitamin D intake. Our bodies need Vitamin D to absorb calcium for strong bone growth.
  2. PRO: More strenuous, longer workouts. Outdoor runners flex their ankles more due to different surfacing than treadmill runners. Cyclists are also shown to burn more calories when riding outdoors.
  3. PRO: Improved mental wellbeing. Training in natural environments decrease levels of cortisol (stress hormone) and greater feelings of revitalisation and less feelings of depression and anger.
  4. CON: Exposure to the elements. Such as rain, hail, freezing cold and strong winds which is all out of your control. But if outdoor training if your go- to then you need to be prepared for any type of weather.


  1. PRO: Controlled environment. Training in a gym means you have air con and heat and light. Escaping to the cleaner air may be a blessing for anyone suffering from allergies, asthma or any respiratory problems.
  2. PRO: Access to more fitness equipment. You can’t really pack a squat rack or cable machine in your car with you for your outdoor workout. We also have access to spin bikes in our gym at the Mount Waverley location.
  3. PRO: Access to saunas, showers and spa’s. This can make any exercise experience feel a lot more luxe.
  4. CON: Home workouts on your own can be distracting. Neighbours, mail, pets, children and mobiles can all be so distracting on the most well- intentioned program.

What Does Corporate Training Look Like?

As a PT being able to have the flexibility to go out and train a group of employees from their own workplace is such a fun experience. At RIM we make the classes as interactive as we can by planning team drills, partner drills and fun games to keep it as enjoyable as we can. Employees who work in a corporate office all day likely don’t get all the exercise they need on a daily basis, or may not even interact with other employees in the office so what better way to get to know your staff and colleagues than getting outside for some outdoor training. If it’s not out doors, it’s in your office or meeting area! We don’t care where – we just want to get you out of your office and moving!

  1. Healthy + Happy employees = More productivity and less sick time. Paying your employees to exercise can improve the employees overall health which is a win, win! It’s also great for the company and can be a financial benefit due to lower healthcare costs.
  2. Higher energy levels. Having this extra energy can stimulate the mind more – which means focus for longer and productivity levels are higher.
  3. Positive environment. This is a highly underrated aspect of a great workplace environment. Implementing exercise programs can create positivity and makes the employee feel good and accomplished which combines to create a positive attitude.
  4. REDUCES STRESS. Last but not least, there are always going to be stressed people in an office. Everyone handles stress differently but a great way to relieve the tensions you may be feeling from your body is to exercise.

12 Benefits Of Activation + Mobility Warm Ups

I don’t think we need to tell you that what you do before you train can have a major impact on what you are able to do in your workout. Some days it can be so easy to forget, or to rush through your warm up before your workout, but really this can do more damage than you think. I’m going to keep this really simple and list 12 reasons why activating and mobilising your joints and muscles before a workout is absolutely crucial.

  1. Dynamic/ mobility exercises prepare your body in the right way for the vigorous movement that make up the main part of your workout.
  2. Mobility exercises stimulate your nervous system, muscles, tendons and joints.
  4. Mobility exercises can help sore and stiff joints.
  5. Activation exercises can increase muscular strength by 50% and will help to turn the right muscles on at the right time. You’re not working at your full potential if all of your muscles aren’t communicating effectively with your brain.
  6. Activation drills can help support hip + spine stability and mobility.
  7. Good mobility can assist your flexibility and vice versa.
  8. Mobility training can improve the range in motion of joints & muscles.
  9. Mobility can improve your posture, as well as alleviating everyday aches and pains like lower back pain, knee pain or even some forms of arthritis.
  10. Muscle activation can improve your coordination.
  11. Mobility exercises can improve your body awareness.
  12. Activation drills can improve the brain- muscle communication loop which can decrease pain.

Benefits Of Group Training

As you all know we are ALL ABOUT group training here at RIM. It can be such a great change to your workout routine. Whether it’s a healthy and fun social way to catch up, or to not muck around and get your sweat on, every person may attend for different reasons. 

MOTIVATION. Do you ever feel like you train harder in a group setting rather than doing a workout on your own? Not only do you get that individual attention in our small group training, but your RIM trainer will also push you and challenge you to your individual needs. Other clients in the class also may push you, and you may even make it your goal to keep up with them. Being surrounded by other people can also give you that extra motivation and make the class more enjoyable. 
TECHNIQUE. In a class your RIM trainer will ALWAYS be watching and correcting your form with exercises. Although getting corrected during the class may not be always feel so encouraging, this 100% beats doing the exercise incorrectly and putting yourself at risk for injury or not getting the most out of your workout. 

ACCOUNTABILITY. We are quite strict on attendance and booking in to classes. Depending on the class size you will always be asked why you didn’t show up for class and so might other people in that class. Having a regular group to workout with will motivate you to get to class so you aren’t that one person who always un-books.
MIX IT UP. It can be so easy to plateau with your training and get bored of the same old workouts. Training in a group with an instructor to plan the classes to keep it fresh and exciting and will add some spice into your workout routine.
FUN & SOCIAL. Group training can give you the opportunity to meet people in the same area/ community with the same interests as you. This is a great way to form new relationships and a great opportunity to socialise with new people. You’ll enjoy the motivation you receive and the people you are training with will make a group workout a fun experience. If you’ve never tried it, you may find out that a group atmosphere is what you need to stay challenged and accountable with your health & fitness goals.