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

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.