Best Recovery Methods For Exercise

    1. Use easy active recovery sessions everyday. This can be as simple as taking a walk around the block. Walking is the best thing you can do to spark recovery and protect you from future injuries. Not only is walking one of the most fundamental movement patterns known to man, it can also spark recovery and be a protective mechanism for future injuries to the spine, hips and other regions of the body.
    2. Replace lost fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.
    3. Stretch it out. Consider gentle stretching. This is a simple and fast way to help your muscles recover.
    4. Get a massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self- massage and foam rolling for tight muscles and avoid the heavy sports massage price tag.
    5. Get a bit more sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces GH (growth hormone) which is largely responsible for tissue growth and repair.
    6. Eat healthy recovery foods. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are perfoming endurance exercise day after day or trying to build muscle. Ideally, try to eat within 60 min of the end of your workout and make sure you include some high- quality protein and complex carbs.

    Should You Have a Protein Shake Before or After Your Workout?

    Many people that lift weights or train in the gym have protein supplements popularly in the form of shakes. But the same question is commonly asked.. When is the optimal time to have a protein shake? Some people believe it’s best to drink a protein shake before a workout and others argue that after a workout is ideal.

    The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 g/kg) of body weight. The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. For protein, it’s clear that the RDA is much too low to support muscle recovery and growth. In fact, research suggests that people who consistently strength train may need double the RDA, or 0.72 grams per pound (1.6 g/kg), to support muscle recovery and growth.

    To optimise your results, spread this amount over three to four meals that are consumed every three to four hours. A protein shake is a good option between meals, either as a snack or around your workout. They usually contain 25–30 grams of protein per scoop. People who exercise regularly need more protein to support muscle recovery and growth.

    The results of one study suggests that as long as you consume protein around your workout, it doesn’t matter if it’s before or after training. Therefore, you can choose which time you prefer or is most convenient for you. Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process.

    For healthy people, there are little/ no health risks associated with using protein shakes while following a high-protein diet. Consuming more protein than the current RDA has many health benefits. However, research suggests it doesn’t matter whether you drink a protein shake before or after your workout. While protein shakes around workouts and between meals are helpful, make sure you’re getting enough throughout the day. Both foods and supplements can help you meet your goals.

    My Experience Using Xero

    Coming from a background of not knowing ANYTHING about accounting, not knowing what a profit and loss statement is, and asking questions like “Why do we need to keep the receipts?” After being thoroughly taught and now being in control of all of RIM accounts, banking and invoices. I’ve been trained to use Xero only by the best – Michelle Manion who is a chartered accountant who has assisted hundreds of clients with their Tax and Reporting obligations as well as provide cash flow analysis and business advice on a variety of different matters. She is also a fully qualified Personal Trainer!

    If you’re reading this right now and actually have no idea what it is, don’t worry neither did I when I first heard about it, ha ha. Xero is an online accounting software platform for small businesses. It’s accessible on any device (iPhone, iPad, Android phones and tablets) any time, anywhere. It’s major features are:

    • Invoicing and quotes – You can create professional recurring invoices and receive updates when they’re opened.
    • Bank reconciliation –  Your latest banking, credit card and PayPal transactions are imported and categorised
    • Inventory – Inventory items speed up invoicing while tracking sales and purchases
    • Pay your employees – Calculate the payroll, pay employees and manage payroll taxes
    • 700+ third party apps – Inventory, invoicing, time tracking, expenses and more all integrate with Xero
    • Purchase orders – Create and email custom purchase orders and copy bills for payment
    • Claim Expenses – Manage your cash flow by scheduling payments. Easily handle personal expenses
    • Enter bills – Manage your cashflow by scheduling payments and catch paying suppliers

    This is a major skill that I can keep with me for a lifetime, and learning in the in and outs of book keeping manually through Excel has given me a lot of confidence to handle the admin side of my role at RIM. With this background knowledge I have been taught by Erin, it has made my understanding of using Xero a whole lot less confusing. Although the program is very advanced and is quite different to what I am used to working with – it has made updating/ inputting data and handling the accounts SO much easier and straightforward!

    10 Reasons To Exercise Everyday

    We all know how important exercising every day is for you. Let’s actually take a look at the Australian Physical Activity Guidelines to see what we all should be aiming for each day…

    The Australian Government’s Physical Activity Guidelines state that:

    • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

    • Be active on most, preferably all, days every week.

    • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

    • Do muscle strengthening activities on at least two days each week.

    With this being stated – are you meeting your daily physical activity levels? To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

    For a quick snapshot on why you should be exercising everyday – we’re going to list 10 benefits of training:

    1. Prevent some serious health problems like heart disease, colorectal and breast cancer, and type 2 diabetes.

    2. Control your blood pressure, blood sugar, and weight.

    3. Lower your “bad” cholesterol and raise your “good” cholesterol.

    4. Improve your overall appearance (well-shaped body and healthier and younger looking skin).

    5. Make your bones, muscles, and joints stronger.

    6. Reduce falls and pain from arthritis.

    7. Strengthen your willpower.

    8. Lower your chances of becoming depressed and increase your cheerfulness.

    9. Improve your night sleep.

    10. Strengthen your immune system and increase your energy levels.

    Keep up the raining folks 👍🏻 You’re doing much more good for your body than you may realise!

    How To Not Let Winter Weight Creep Up On You

    1) As humans, we are predisposed to gain weight during winter. There is a belief that we need to gain a winter coat in order to stay warm during winter or that humans are biologically programmed to store fat during the colder months to ward off periods of food shortage. While this may have been true for our ancestors 2.5 million years ago…. Most of us aren’t faced with this problem, so weight gain is not necessary.

    SOLUTION: Don’t just accept weight gain. Set small-term goals to help manage your weight during winter.

    2) I’m hungrier in winter. You may feel hungrier in winter but this may have more to do with mood than appetite as people turn to comfort food to feel better when it’s cold, dark and rainy.

    SOLUTION: There’s nothing wrong with being hungry but try to fill up on healthier foods such as proteins, wholegrains, fruit and vegetables and watch your portion sizes.

    3) Winter meals are fattening. Healthy food choice is just as possible during winter as summer. Think healthy stews, soups and casseroles or warm toasty baked dinners – these all have vegetables and lean protein included.

    SOLUTION: Find healthier alternatives to your favourite meals such as using salt-reduced chicken stock instead of milk and butter with mashed potatoes, and add flavour with fresh herbs and spices instead of pouring on the salt.

    4) It’s hard to exercise in winter. Finding a time to exercise can be a challenge, especially if you have young children or working full time and winter can certainly throw in some hurdles with shorter days, colder weather and more chance of rain. But making exercise a priority is part of a healthy weight management plan.

    SOLUTION: Take your exercise indoors with any of our workouts from previous blogs, take a photo of our group session whiteboards and complete it indoors. Or make use of indoor group training sessions and our awesome cable machines and free weights at the gym in our Waverley studio. If walking/ training outdoors on your own puts you off, invite a friend or join a group and walk together. And remember, you may be cold at first but exercise will soon warm you up!

    At Home Workout

    Introducing the….

    “It’s too cold to go outside workout” 

    Remember – good form over repetitions. Try and get through 3 sets and complete each exercise for 1 minute with 30 seconds rest between each exercise.

    1. Push Ups
    2. Alternating Squat Kicks
    3. Star Jumps
    4. Butt Kicks
    5. Walking Lunges
    6. Pulse Squats
    7. Tricep Dips
    8. Mountain Climbers
    9. Bicycle Crunches
    10. Leg Raises
    11. Plank Hold

    5 Reasons Why Kids Should Play Sport

    Sport gives children the opportunity to grow into well-rounded, confident, hard-working adults and we’re going to list 10 reasons why kids should play sports!

    1. What else are they going to be doing with that time? If your child did not going to sports training, what would they be doing? In reality they would probably be watching TV, playing games on your phone or iPad or jumping off the furniture…. Wouldn’t you much rather your child be out in the fresh air at soccer practice, running around, and learning the value of teamwork! Sports remain incredibly important as they grow into teenagers as well and put their time and effort into something productive.

    2. Develop social skills. Developing social skills is another huge part of parenting, and one that needs to be developed at a young age if wanting to lead into the future. One of the best ways to develop a child’s social skills is through getting involved in sport, particularly team-based activities. Communicating new ideas, listening to others as part of a group, and using communication to solve problems by working as a team, just a few of the things children learn from getting involved in sport. Children can grow into the first leadership role of their lives by taking a captains role in a sports team. Exposing children to environments where communication is key, will really pay off in the future. Their communication skills and ability to play a role in a team or as a leader will come in handy as an adult in the future.

    3. Doors will open to unique opportunities. When I was staying in Hawaii, there were a few soccer teams staying at the same resort we were staying at because they had their soccer tournament on that weekend….. IN HAWAII!?! These kids were ages from 12-16 and I bet they I would not have had those opportunities otherwise! Throughout their years of playing sport your children may have the chance to meet met world-class athletes and be able to learn from them.

    4. Build self-esteem and confidence. Moving back to the development of personal, social-based skills, self-esteem and confidence are two further areas where children can benefit through playing sport. Sport is a great way to boost a child’s confidence through encouragement and compliments, highlighting areas where they are doing well and rewarding them for showing improvement in these areas. Aside from a coach and parent’s encouragement, there is no greater feeling as a child than playing a major role in some sporting success.

    5. Make new friends. Getting children out into new environments is a great way to helping them make friends. Engaging your child in sport can lead to healthy social benefits, meeting new people that could develop into life-long friends. Nobody likes to see their children locked away in their room when they could be out socialising with friends, and sometimes all they may need is a nudge and some encouragement to come out of their shell. Sport for youngsters is as enjoyable in its social aspects as it is for its physical ones – and you can only do that by going out and joining a sports club.

    What Happens to Your Body When You Stop Training?

    Most of you would know that even after taking a few days off training, getting back to class after a few days can be pretty painful. The change is real, and can sometimes be quite discouraging both physically and mentally. But have you ever wondered how long is too long before you have lost all of that hard work you have put in? Let us explain what happens to your body when you fall of the fitness bandwagon.

    If you miss training for a few days or 1 week – that isn’t going to do that much. For most people that are exercising regularly ad have a moderate to solid conditioning level (4-6 times a week), 1 week off is an opportunity to take a break and refresh the mind and body. The biggest risk in taking 1 week off is more mental – say you’re a beginner, the routine of exercise is a huge key and for this beginner getting motivated after a week off might be more difficult for them. Some people may quit and never start again.

    But 2 weeks of inactivity, is when your aerobic conditioning starts to really decline. Aerobic exercise (e.g a long run), works your heart and lungs. VO2 max measures your capacity to take in, transport and then to use oxygen during exercise. The more frequently you train, the more efficient your lungs and heart become at delivering fresh oxygen and blood to your body during exercise and the better your VO2 max will be. When you stop exercising, both VO2 max and the hearts ability to pump blood efficiently will start to decline. After about 2 weeks of inactivity you’ll notice some changes.

    When it comes to strength training, the decline isn’t quite as noticeable. Typically for a regular exerciser who lifts a few times a week, taking some time off won’t really cause much loss. Strength and muscle mass change very little in a couple of weeks, so not a lot happens. It’s totally normal to feel weaker (which is why you want to ease back into your training routine after taking time off). So while there’s a decline, it’s less substantial than it is with your cardiovascular fitness. It takes coordination and muscle memory to lift, so feeling out of sync and not very confident can make lifting heavy weights feel even harder.

    The fitter you are, the sooner you’ll notice signs of detraining. But the less likely you are to decline back to where you started. How much does that suck?! But since your body is more adapted to constant training at a higher level, you’ll notice a difference sooner than someone who works out more irregularly or at a much lower intensity. This applies for both aerobic and strength training. Factors like age and sex can also impact your rate of detraining, for example, older women have been shown to lose muscle mass quicker than other demographic groups.

    So if you know that you’re about to have some time off training, we recommend that you get a few short high intensity workouts in than skipping it completely. The longer the break, the greater the effect. Also it often takes longer to get it back than the time you took off. So instead of skipping a few weeks or months of exercise, you should cut back the amount of sessions your doing, but upping the intensity on the days you can get a workout in. So if you need to modify your workout routine every now and then, in order to stick with it – that is fine, but bounce back when you can 🙂

    Apple Pie Morning Oats – SO GOOD!

    • 1cup 2 percent milk
    • 1/2medium apple, cored and chopped
    • 1/3cup rolled oats
    • 1teaspoon maple syrup
    • 1/4teaspoon vanilla extract
    • 1pinch cinnamon
    • 1pinch salt
    • 20almonds, chopped
    1. In a small pot, combine milk and chopped apple. Bring to a boil, then reduce to a simmer and cook, stirring occasionally, until apple starts to soften, about 5 minutes.
    2. Add oats, syrup, vanilla, cinnamon, and salt. Bring to a boil, then reduce to a simmer and cook until oats are plump, 5 to 7 minutes more.
    3. Top with chopped almonds.


    413 calories
    18 g fat (4 g saturated)
    49 g carbs
    25 g sugar
    7 g fiber
    17 g protein