Here is a workout we’ve written for you that you don’t need any equipment for. If you’ve got a handy 30-40 minutes on your weekend bumming around at home, this I one will get the heart racing and body sweating for sure 🙂

Make sure you have at least a minute or two to recover between the Tabata’s and let us know how you go!

EQUIPMENT: Body weight, timer on phone. 20:10 X8

TABATA 1. Single Leg Bench Step ups 8 ROUNDS ON LEFT LEG!

TABATA 2. Single Leg Bench Step ups 8 ROUNDS ON RIGHT LEG!

TABATA 3. Switches

TABATA 4. Bench Push ups/Tricep Dips. (Round 1 – 4 = Push ups / Round 5-8=Dips)

TABATA 5. Split Lunge Jump. (Round 1 – 4 Left Leg forward round 5 – 8 Right Leg forward)

TABATA 6. Mountain Climbers round 1 – 8

Bloating is so common, and it can be an embarrassing thing to talk about and you may wonder what can reduce bloating. There  are a few different causes of bloating with means that some remedies can be more effective than others. In this blog we’re going to give you some simple tips you can make to help banish bloat!

1. Sleep. Getting a good amount of sleep (8 is great) can help normal bowel movement. Sleep can also reduce your stress levels, which can also upset the balance on your gut.
2. Staying Hydrated. When your body is not hydrated, it will hold on to the water it does have (this is known as water retention), which is similar to bloating. Make sure you get plenty of fluids to help hydrate your bodys cells but also because water can aid digestion.
3. Get Moving. When you’re bloated, get active. This keeps fluid moving through your body and can also gases further through your system, helping to stop bloating.
4. Eat Fermented Foods. Kimchi, miso and sauerkraut are fermented foods which contain probiotics. These foods can help balance the bacteria in your gut, releasing enzymes which break down food and make it easier to pass waste through.

This is a body weight workout which means you will not need equipment, or a gym. Find yourself a nice park or outdoor area to complete the workout. There is no right or wrong time to get this completed by, and your only competition is YOU! Let us know how you go and make sure to record your time down!

• Squat Jump + Plank Taps (x30/30, x20/20, x10/10)
• Wall Sit 1 min 
• V Sit- up + Star Jumps (x30/30, x20/20, x10/10)
• Plank 1 min 
• Push Ups + Dips (x30/30, x20/20, x10/10)
• Push Up Hold 30 sec 
• Mountain Climbers + Lunge Jumps (x30/30, x20/20, x10/10)
• Pulse Squat 1 min 
• Switches + High Knees (x30/30, x20/20, x10/10)
• Prone Get Ups 1 min

Do you know how heavy you should be lifting?

Lifting weights are SO good for us in the sense that they make us look toned up and overall stronger. But if you are wondering how much weight you should really be lifting, and if lifting the heaviest weight you can possibly lift is the most beneficial – you may be wrong! A moderately heavy weight is all you need to see great results from your workouts.

When you lower the weight, you increase the reps to increase the intensity of the exercise. Rather than using a heavy weight that you can only do 1-12 res with, use a moderate or lighter weight to increase the number of times you can lift/ move it with GOOD form.

Let’s talk goals…..

Depending on your goal, either wanting to tone and burn body fat, or shred and grow your muscles, the weight amount can affect how fast you get there… To grow muscles fast, lifting a heavy weight will put your muscles under more stress and tear the muscle fibers. When muscles tear, this is when they can repair and grow in strength and size. In saying this, heavy weights is not the only way to tear and stress muscles for growth. A lighter weight can still be effective if used the right way, by performing higher rep numbers to fatigue the muscle. When wanting to shred fat from the body, it’s good to incorporate weight training with cardio, so lower weights and more reps will get you moving for longer, prolonging your burn time.

Choose what style of workout works for you…but maybe stick to weights. Studies show that using weights that are lighter and performing more reps will have a very similar effect as lifting heavy at lower reps.

Heavy lifting: 75-90% of our 1RM (one repetition maximum – the most you can lift safely in one move).

Moderate to light lifting: 30-50% of our 1RM

Lifting lighter weights allows the muscle to become fatigued over time, while fully engaging the muscle.Both ways of lifting weights are effective in increasing lean muscle, so don’t be too worried about which one you choose, it’s more about what type of training you prefer, whether it’s a quick low rep high weight session, or a longer high rep lower weight session.

Feeling sluggish after the Christmas break? Nothing like a cardio drill to fix that problem for you 🙂 

• 1Km Jog around oval or street
• 50 Mountain Climbers
• 15 Jump Squats
• 50 Switches
• 15 Push Ups
• 50 High Knees
• 15 Crunches
• 1 Min Skipping OR if no rope Butt Kicks

Repeat 1 or 2 times. Remember to listen to your body, if you are feeling pain at any time throughout your workout stop immediately.

Staying committed to an exercise regimen is hard work. There’s no way around that. These 5 tips may help you design a routine that you will want to stick to 🙂

PUSH YOURSELF!

When it comes to personal fitness, you are the biggest factor in the success of your program. Ultimately, you are the one who decides to book into class or run that extra kilometre. As you begin a new routine, being your own cheerleader will go a long way in making your desires results a reality!

KEEP TRACK OF YOUR PROGRESS – A JOURNAL

When you think about exercising, journaling probably isn’t the first thing that comes to mind. However, recording your progress in an important place will make a huge difference as you develop your routine. Whether you choose a physical notebook, an app, spreadsheet, a monthly calendar giving yourself a place to record your exercise will help you keep every week productive—and be a great way to reflect on how far you’ve come! 

REWARD YOURSELF

 Set a goal for yourself and choose a reward you get once you meet that goal. It doesn’t really matter what you set as your reward, but try to choose non food-related rewards, like a massage, a new outfit or a movie. Whether your goal is to lose weight, lift a certain weight, or exercise consistently for a period of time, knowing you have a new outfit, trip or treat at the end can do wonders to get you there!

VARIETY

People who are new to a fitness routine often burn out after their first few weeks because their workouts start becoming boring. Mixing different workouts will keep your mind and your muscles engaged! Try a variety of exercises as a great way to discover things you enjoy, which will ultimately help keep you motivated and having more fun each time you hit the gym. 

GET SOCIAL

Whether you’re a chatterbox or prefer a solo exercise sesh, there are plenty of ways to involve others to help keep you motivated. Distance running to weightlifting, chances are someone in your area enjoys the same type of exercise and would be thrilled to buddy up!If you aren’t interested in having a gym buddy, but still want a sense of community, online communities like RIMs FB groups are great and you can chat about progress with other clients with that same sense of support.

1. Slip into a pair of runners! No matter what you’re doing whether it’s wrapping presents or cooking a feast theres always an opportunity to get moving – so while you’re waiting for your food to cook you can head out the door for walk/ jog.You can park further away and walk to your destination if you’re doing some Christmas shopping too.

2. Take the stairs. Don’t be lazy and just freaking do it. There’s nothing to lose but the calories!

3. Download a running/ fitness App. Working out with your mobile device or watching a video may help you get moving. Download videos and apps that will inspire you.

4. Find trails and tracks before you go travelling. This is great way to stay active on your holidays. Not only are hikes/ walks with a friend good for your physical health but also your mental and social well being.

5. Download some good tunes! Music always gets me going no matter what mood I’m in, I always turn to music to either lift my mood, get me pumped for a workout or any sort of occasion! I’ve got a playlist for every mood. If it’s YouTube, Spotify or iTunes store that tickles your fancy – get onto it!

6. Cleaning your house. Set aside a few hours to clean out the garage, your car, your room or whatever it may be – and REALLY clean it. Bending, squatting, running up and down stairs, standing while folding and putting away laundry etc all burns calories. Get workouts the old fashioned way.

7. Look for a holiday fun run. There are some fun runs that are held over the holidays which don’t cost a lot of money and are open to everyone of all fitness levels. Invite your family and friends and plan an outing with coffee or a meal together afterwards. You will feel better physically and mentally.

8. Build activity into family visits and outings. Encourage your guests to bring workout clothes suitable for walking, so you can get our for a family walk instead of diving head first into the leftovers.

If you’re someone who craves something sweet after dinner – don’t worry you aren’t alone. We all know that whatever may satisfy out sweet tooth isn’t going to be super healthy for you. Though these snacks contain sugar – they are lower sugar options that offer something beneficial whether it be a superfood (like strawberries or grapes) or additional nutrients like fiber or protein. Here are 10 less guilty ways to indulge any sweet tooth 🙂

1. Frozen Chocolate Banana. This is the perfect frozen sweet treat with some extra nutritional punch! Bananas are a great source of Vitamin C and B6 and are also packed with fiber and potassium. Peel a banana and freeze it. Once solid, take out and roll in melted DARK chocolate, while the chocolate is still melty, roll in whichever crunchhy topping you like – nuts or granola all work well. Return to freezer until the chocolate is set (at least an hour)!
2. Chocolate- Dipped Strawberry. Dip and let it set in the fridge until the chocolate coating has hardened 🙂 YUM!
3. Yogurt Parfait. Top 1 cup Greek yoghurt (plain or vanilla) with your choice of toppings: crumbled graham crackers or granola, nuts, and fruit are all healthy choices. Add some shaved chocolate if you must!
4. Fresh Fruit. Can’t get more simple than this. Any piece of fresh fruit should offer enough natural sugar to fill those cravings. Plus, it’s definitely the healthiest choice and you get added nutrients and fiber!
5. Dark Chocolate. Sorry, friends—not any old chocolate bar will send you to healthful heaven. But dark chocolate (think more than 70 percent cacao), which lacks all the added fat and sugar of classic milk chocolate, can actually be a healthy treat in moderation. Dark chocolate is packed with antioxidants and can even help regulate levels of the stress hormone, cortisol.
6. Smoothie. It’s easy to find an easy, healthy smoothie recipe for breakfast, a snack, or dessert. 
7. Mocha Coffee. This is the perfect way to get a kick of caffeine and a serving of dark chocolate all at once. Opt for low-fat milk and stick to a small size to keep the calorie count low
8. Cereal and Milk. You can make this one as healthy or unhealthy as you like. Opt for a high-fiber, whole-grain cereal if you’re going the healthy route and sweeten with a bit of honey or cinnamon. Of course, if you feel like going the “naughtier” route, there’s always chocolate coco pop chex.
9. Sorbet. Especially during warmer months, keeping a pint of healthy homemade sorbet on hand is the perfect way to fill sugar cravings without overdoing it on the white stuff.
10. Peanut Butter and Chocolate Pretzels. A little salty sweet combo can cure those sugary cravings. Microwave 1 square of dark chocolate and 1 teaspoon natural peanut butter until melted, and dip 1 large or 10 mini pretzel rods.

There you have it! No more excuses after these 10 delicious options. Now its your turn to try!

Cryotherapy means “cold therapy”. It’s a technique where the body is exposed to extremely cold temperatures for several minutes. Cryotherapy can be delivered to just one area, or you can also choose whole-body cryotherapy which is what we did on the weekend at the Alchemy Cryotherapy Centre in South Yarra. Localized cryotherapy can be administered in a number of ways, including through ice packs, ice massage, coolant sprays or ice baths.

The theory for whole-body cryotherapy (WBC) is that by immersing the body in extremely cold air for several minutes, you could receive a number of health benefits. The individual will stand in an enclosed chamber or a small enclosure that surrounds their body but has an opening for their head at the top. The enclosure we were in dropped to -110 degrees. We stood in the ultra-low temperature air for three minutes. You can get benefits from just one session of cryotherapy, but it’s most effective when used regularly. Some athletes use cryotherapy twice a day. Others will go daily for 10 days and then once a month afterwards.

Benefits of Cryo