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.

    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.