RPTM

New Mums and Expecting Mums in Mackay

Sat, 21 Aug 2010 00:39:00 +0000

Training is a lifestyle, a journey that takes you to your improved self and keeps you there. On this journey your bodies needs change and you will need to have professional support from stage to stage.

Personal Training has the flexibility to suit your lifestyle, preferences and life changes, so we can train anywhere in Mackay and anytime as you please.

Do you have trouble committing to your exercise?

Do you have healthy nutrition habits that move you towards your goals?

Are you sure that you're doing the right exercise, at the right intensity and often enough to get the results you want?

Are you achieving your goals as quickly as you would like?

You're in the safe hands of a knowledgeable trainer who cares and is committed to helping you achieving your goals.

You'll receive all the tools, education, motivation, support and accountability to ensure you achieve your goals.

A professional trainer can help you with any of the following:

Accelerated Fat Loss

Injury Rehabilitation

Sports Performance

Body Shaping

Strength Development

So if you want to ACHIEVE your goals, speak to Rhiannon today, and achieve the body and lifestyle you really want!

WELL & TRULY beginning to look a lot like...WINTER!

Sat, 21 Aug 2010 00:38:00 +0000

WELL & TRULY beginning to look a lot like...WINTER!

Come on everyone! Time to get your health & fitness goals into ACTION! Yes I know, the weather, but,

how important is your health & fitness? Part 2 of my 'Winter Guide'...keep the cold & flu away to get your

health & fitness firing away!

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Laughter -Enjoy a good chuckle! Laughter may raise infection-fighting antibodies in your system & boost

immune cell levels.

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Mushrooms -This veggie is the perfect winter super food as it’s rich in selenium & vitamins, which can

help protect you from getting the flu.

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Nurture Yourself -Pamper yourself – run a bubble bath, go for a walk or read your favourite magazine.

It’ll go a long way to securing your wellbeing.

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Omega-3s -Put some oily fish like salmon on your fork, as the omega-3s may boost your immune system.

Other sources are nuts, tofu & flaxseed.

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Probiotics -Illness-fighting probiotics in yoghurt & fermented cheese help boost ‘good’ bacteria in your

gut.

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Quit Smoking -Put out those cigarettes for good! The risk of respiratory infections are increased by

regular exposure to cigarette smoke.

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Relax -Feeling tired? Stressed? Support your immune system by a nutritious diet & get regular exercise.

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Salt-water gargle -To ease a sore throat, gargle with salt water for temporary relief. Add half a teaspoon

of salt & stir in a glass of warm water.

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Tissues -The best way to prevent the spread of germs is by covering your mouth & nose with a tissue

when you cough or sneeze. Don’t re-use them! Ewwww!

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Undergarments -Thermal underwear insulates the body by creating a small space of air next to the skin

keeping your core temperature steady! :o)

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Vitamin D -A study found people with low vitamin D levels may have more colds or cases of the flu. So,

get outdoors as the sun’s UV rays are a good natural source of vitamin D – but still protect your skin!

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Xin Yi Hua (Magnolia flower) -The magnolia flower is typically used to treat nasal conditions such as a

stuffy nose, nasal obstructions & sinus headaches.

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ZzZzZ - Sleep well. A study found those who get less than seven hours of sleep a night have a greater risk of developing respiratory illness.

SRF50206 Diploma of Fitness

Tue, 27 Jul 2010 11:34:00 +0000

SRF50206 Diploma of Fitness

I will be launching this very very soon!

Get in now for introductory pricing. You will be able to pay up front for even more great specials or pay module by module. This approach allows learners to buy 1 unit at a time which minimizes a point in time expense and takes away the need to pay a large lump sum all in one hit.

If you are interested please email me at rptm@internode.on.net to register for introductory pricing as it will not last!

Are you interested in becoming a Personal Trainer ???

Tue, 04 May 2010 03:19:00 +0000

Nationally Accredited courses in fitness including SRF30206 CIII in Fitness, SF40206 CIV in Fitness, first aid courses including HLTFA301B Apply First Aid (includes CPR) and HLTCPR201A Perform CPR.

Flexible Delivery, Self Paced Delivery, and RPL can be commenced at any time. If you are interested or would like to book into any of these courses or if you would like to discuss this further please contact Rhiannon on 0407 576 205 or email rptm@internode.on.net

Stay Motivated

Tue, 04 May 2010 03:19:00 +0000

How do you do that? Simple -- you set up goals that are preposterously, stupendously easy, things at which you cannot possibly fail. Maybe it's walking for one minute. Maybe it's doing three minutes on a treadmill. Maybe it's watching the first four minutes of a Tae-Bo tape from your living room couch.

Think that's silly? Think again. Remember that your subconscious doesn't evaluate big or little, it only knows success or failure. If you tell yourself you're going to do 30 minutes of aerobics and you only do 27, that's logged as a failure. Couple of those and you lose motivation and are out of the game. But if you tell yourself you're going to do three minutes, and you actually do them, it's recorded as a success. You leave the game a winner.

Now the trick is to do that every day. Why? So you can build up the habit of believing your own word. It does not matter what you do, it matters only that you do it. And that you do "it" successfully. That your subconscious scores it as a 'win.'

So set it up so that it's impossible to fail. Don't worry about it if the goal you set seems ridiculously easy. That's OK -- you'll be upping the bar soon enough. Remember that the prime goal here is not the amount of exercise you do or how "good" you are on your "diet"; the prime goal here is to develop a new habit -- doing what you say you're going to do.

So bypass the "no motivation" blockade by forgetting about the enormity of the goal. As you rack up your successes, your motivation will grow, the kilos will come off, and your body will change.

Rhiannon's Tips For April - Motivation

Tue, 04 May 2010 03:18:00 +0000

Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time....

Setting Goals (And Objectives)

Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they're going or how they'll get there. You wouldn't take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.

Goals Should Be Smart

S = Specific. Saying, "I'll go to exercise class," is not a specific goal. I have a clearer picture when I write, "Next week I will attend step class at 9:30 a.m. Monday, Wednesday, and Friday."

M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, hip to waist ratio or journaling and record keeping of diet intake or workouts achieved or increases in heart rate reserve are powerful and motivating tools to assuring a new habit becomes a long term behavior. Instead, make plans for an individual workout that nurtures you. Many folks find they're more committed to measurable goals if they report to a friend or colleague willing to help monitor their progress.

A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you're looking for a magic bullet the chances are you'll end up shooting yourself in the foot. Realizing that change doesn't happen overnight will help you set realistic goals you can achieve. It's the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one kilo a week.

R = Realistic. Goals should be reflective of your values and compatible with your lifestyle.

T = Timely. It's not smart to plan too many changes at once-it's too threatening to your internal sense of balance. Before you begin be certain you can identify other areas of your life that might be stressful and prevent you from "doing what you want to do". For example, although a workout can be an important stress reducer if it makes your schedule more unmanageable you may have to postpone a new weight training program or fitness class until it's more in keeping with a balanced lifestyle.

Write Down Your Goals

It's important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives

Chocolate! Chocolate! Chocolate!

Tue, 04 May 2010 03:18:00 +0000

For a nutritious sugar hit, step into the

dark side…(I have! I don't touch the other stuff now...) Here's the best news: Studies prove

chocolate is good for more than a broken heart or 'that time of the month'!. The secret behind

its powerful punch: cacao. Packed with healthy flavonoids and the chemical theobromine

(which widens blood vessels), this little bean is a disease-fighting dynamite. The problem?

Cacao is bitter, chalky and hardly palatable. Enter milk, sugar and butter – great for tastebuds,

not so for the ole ticker. Besides adding kilojoules, they dilute cacao’s benefits. So stick to

chocolate with at least 70 per cent cacao – or cocoa, which is cacao in roasted, ground form.

Here's some pointers for indulging (don't over do it of course!) on the dark...

A healthier heart. The brown stuff can reduce blood pressure, increase the flexibility of veins,

arteries, cut down on stroke and heart attack risk. The credit goes to flavonoids, which kill off

free radicals, and polyphenols, (also found in red wine). Polyphenols are known to prevent LDL

(bad) cholesterol from oxidising into a form that damages arteries. Tastes better than: an

apple, which has only 20 per cent of the flavonoids of a dark chockie bar.

Cough relief. A study found that chocolate is around 30 per cent more effective at suppressing

persistent coughs than anything available from pharmacies. A stimulant called theobromine,

which also provokes chocolate’s feel-good effect, appears to suppress the activity of the vagus

nerve, which is responsible for coughing. Theobromine was found to be about a third more

effective than codeine, which is regarded the best available cough medicine. Tastes better

than: codeine, which can leave you sleepy and dull.

Happier kids. Babies whose mums ate chocolate daily during their pregnancy are happier than

babies whose mums rarely ate it. A study of 300 women by the University of Helsinki in

Finland found the babies of chocolate-eating mothers smiled and laughed more, and showed

less fear of new situations, possibly because the feel-good effects of the sweet are passed on to

little ones. Tastes better than: chewing on your screaming kid’s dummy.

Guard against diabetes. Confectionery a diabetes foe? Sure is! In an Italian study, participants

who ate a bar of dark chocolate once a day for 15 days saw their potential for insulin resistance

drop by almost half. “Flavonoids increase nitric oxide production,” says the study’s lead

researcher Dr Claudio Ferri, a professor at the University of L’Aquila in Italy. “And that helps

control insulin sensitivity.” Tastes better than: cherries, which have just 18 per cent.

Mothers Day and Competitions

Tue, 04 May 2010 03:16:00 +0000

With Mother's Day coming up we want to give you all the chance to spend some extra bonding time with your mum so invite her to come along to a Pt session with you for the month of May with you for free. To do this either organise a time with me or come in to see me with her so that we can set her organised to get started for the rest of the month so that she can reach her goals too

Keep a journal.

Tue, 16 Feb 2010 23:40:00 +0000

Keeping a journal - whether it be a detailed food diary or a simple journal about your feelings and experiences about losing weight -- is a vital part of staying motivated and inspired. Not only is it a way to vent your emotions and frustrations about losing weight, it is also a handy method for charting your progress and problem areas. Each week, take the time to review your previous entries. Where did the mistakes happen? Why did you overeat? What can you do to change your habits? Your journal will help you address many questions you may have otherwise left unanswered.

Next Myth - "Don't eat carbohydrates after 4pm - it will turn into fat!"

Tue, 16 Feb 2010 23:37:00 +0000

This common belief is just as silly as the two above. Carbohydrate in any form whether a fruity, vegetable, confectionery, bread, pasta, or cereal is not the major culprit - particularly not at certain time of the day.

Here is the trick to fit into your swimmers this summer. Eat lots of 'real' foods. Keep away from processed and refined foods. Keep your diet as natural as possible with plenty of fruit and veggies and lean meat. Increase your cardio activity, cut down on the booze (hard I know), and do weights every second day and finally….

Get your butt kicked by a personal trainer. Bring on summer!