Fitness Coaching and Personal Training

Anthony Gillespie

02/09/2015
Dave Heath 2007 to 2015

A great success story

Boy oh boy, do we have a great success story to share! The person involved in this story is 43 year old David Heath who is a previous Best Practice Personal Training member. Read what David has to say below:   “I thought you could pat yourself on the back for some habits from my Brisbane days. I always remember you telling me “you can’t out-train a bad diet….“, so I’ve finally got around to doing something about it (after my wife, Narelle, said she wanted to do something as she had been feeling lethargic etc). Not advocating one particular diet over another or anything (I still have my Precision Nutrition/examine.com feeds directly feeding into my inbox) but Narelle landed on whole30.com as it didn’t seem too ‘left of centre’/extreme. I simply ate fresh fruit & veg + meat and gave up dairy/sugar/alcohol/processed grains for 30 days (& threw the scales away) to see what happened. I definitely haven’t skimped on portion sizes & have enjoyed cooking up eggs/mushrooms/tomatoes/salmon for most breakfasts!  Always feeling full so not a starvation diet. Well today was day 31 so I actually weighed/measured myself and was pretty amazed at the results: 66.5kgs, 77.5cm waist – so dropped ~6kgs & 5-6cm off my waistline. I don’t think I’ve had such a low weight/waist measurement since early uni days. I think I got to 80cm whilst in Brisbane working with Best Practice but definitely not as low as 77.5cm. I am still riding regularly (200-250km/week) & started lifting weights again so keeping the exercise up (I […]
20/08/2015
dog-2

Recovery

As fitness coaches (aka personal trainers), we seem to always be banging on about getting into a habit of exercise. And you know what, that IS super important. The reason is, once you have this habit you are good because no matter what happens in your life, you will always find a way back, even when things get really really hard. I know this is the case for me and I liken it to being an addict of some kind, but with a more positive spin. I never quite feel normal unless I have some of it. Don’t get me wrong, I have my many challenges too like you that compete for my time and take me away from the optimal fitness/health routine.  I know any of you out there that own and run a business will really get that, and when you have a young family, the responsibilities are especially significant. But it is only ever days that go by without me getting some of the ‘good oil’, which is either good for my functional strength or cardiovascular fitness. It is a great stress manager as well as the rest of it and I am glad it is such a fixed part of my life. Just recently though, the one thing that I haven’t dialed in enough to my own personal routine, is recovery. I am still working on making this a ‘teeth cleaning’ habit, like exercise is. I finally got a massage yesterday and my body is thanking me for it today. As with those of you struggling […]
06/08/2015
Brett change photo

Consistency pays off – a new healthy lifestyle

A new healthy lifestyle… One of the things that gives us great satisfaction and in fact is the reason we do what we do, is seeing clients/members of ours achieve big goals. Now, it is not always about fat loss and massive body transformation, but it is always about simply ‘feeling better’. Brett Campbell started with us about 12 months back and has actually achieved both of these things. Check out the picture below to see the change he has experienced. It is very inspiring. And what is even more inspiring is that he is still going  – he is building more strength after a great initial effort and continually improving his nutrition and activity levels. Life is feeling much better with 20+kg less, a slimmer waist and more energy. Good on you Brett for finding that new healthy lifestyle! It is now your new habit which means will power is no longer needed. It’s just what–you–do.  
27/07/2015

Who wants Best Practice Personal Training?

This question is often asked. Who is your client? What does he or she look like? There is a lot of distrust out there when it comes to hiring a personal trainer. There is a mixed bag of quality available and it’s hard to know who to turn to. When I have surveyed our existing members and clients this is what I hear. “I am a professional and I was looking to deal with a fellow professional. I am in pursuit of more energy and I want a controlled return to regular fitness training with due consideration to my old injuries and any current weaknesses I have. I lead a busy life so stress management is a big one for me. I am what I would describe as “health” motivated because now I just want to be able to enjoy an active life with my kids right into the future because seeing my parents age has caused me to look at how I am living and what the consequences of that path is. I am keen to move towards a life of functional strength, free mobility and cardiovascular fitness so I can extract every last bit out of this opportunity we have called LIFE!” At Best Practice Personal Training, we produce just that – Best Practices in fitness, strength and health coaching. We aim to get better and better each year. What we are teaching now is better than what we did last year and way better than when I first started the business back in 2005. I am motivated […]
15/07/2015
Fat Loss Methods That Work article option 2

Fat Loss Methods That Work

As I hear asked over and over again, what are the fat loss methods that work??? Here at Best Practice Personal Training in Bowen Hills, we specialise in combining behavioural change with the most well researched training methods. You can have a look at our services on our website at www.bestpracticept.com.au. When it comes to fat loss methods that actually work, different approaches can work for different people. In saying that, the top 5 things to do if you really want to start losing body fat now and then manage it for the rest of your life are as follows: Get your head right: Science has now proven that what you think on a regular basis directly affects your actions. It is no longer a cute coffee cup platitude to say “so as doth think, thou wilt be”. By implementing goal setting (i.e. writing it down and practicing positive thinking) you are carving a new groove of thinking which will lead to the new (desired) action. You absolutely must do strength training. There is no escaping this fact. If you do not lift weights you will lose 2-4 kg of muscle mass per decade meaning that your ability to burn energy will diminish. This essentially means the older you get, the fatter you get. Keep in mind that it doesn’t have to be that way at all. Build muscle and burn body fat. It’s that simple. You have to move more on a regular basis. You burn calories by being active, but you can burn more calories if you are […]
10/07/2015
Anthony Gillespie

The tragedy of exercise procrastination

Exercise procrastination… Life comes and then it goes. It is too short for exercise procrastination folks, I can tell you that much! It’s not until ‘@hit goes down’ sometimes, that people get propelled to take action. Case in point… a good friend of mine who got diagnosed with cancer at which time he started to become the person he always wanted to be. He put some great things together as a massive legacy before he passed away. Good on you Gav. The unfortunate thing though is that it often kicks in too late or not at all. Yes, sometimes even the @hit going down is met with apathy. How is it that some people wring every bit of experience and fun from life whilst others, the vast majority, resign themselves to ‘the way it is’. Have you heard that? “Well that’s just the way it is…..” Says who? It is the person who has stopped thinking originally and is on the fast track to ‘that’s all she wrote’. I love to meet cliche with cliche sometimes simply because it’s fun and the plain ridiculousness of it may edge its way through the most closed down mind. Why would I bother you might say? Well… life is better when you have energy, humour, action, innovation, ideas and a pleasant buzz of optimism around you that you can bring to the table. You think about it and you tell me, who in your life do you enjoy having around you? Those who are forever moaning and finding the hassle in something, dragging […]
09/07/2015
strategies for success

Strength vs Cardio

The question most people want answered when they decide to to get fit and healthy is how do I burn up those excess calories as quickly and effectively as possible…? Should I do strength or cardio training? The answer, my exercise loving friends, is BOTH! Wonderful, isn’t it? 🙂 There are many facets to this debate, and the calorie thing should not be the only consideration. Improving general health and fitness is a combination of many things, not being limited to weight control. Don’t forget to think about flexibility, heart health, functional strength to perform daily tasks and postural correction, just to name a few. There is no argument when it comes to the fact that cardiovascular training will burn more calories in a session. However, it is worth keeping in mind that when you are actually lifting weights you are burning more calories, it is the rest time needed in strength training that limits the total calories burned in a session. It is worth noting however that higher total calories burned doesn’t necessarily translate to greater body shape transformation. A well designed strength training routine is likely to have a greater impact on body composition than cardiovascular training on a session for session basis. This is because while it will be burning less total fat content, it is simultaneously increasing lean muscle mass (and this helps out those before and after photos more than you can imagine). The crucial point above is ‘on a session for session basis’ – a drawback with strength training is that your muscles need time to repair themselves. So you need longer […]
08/07/2015
Giving blog post

Giving

We make a living by what we get. We make a life from what we give. – Winston Churchill. I believe the best thing you can ‘give’ is a great example. I am thinking specifically here about family and health. In health and fitness, it is all about a getting into a consistent routine. When you can display this in your own life, you will start to see it multiply around you. Your kids will model what you do. Have you ever heard the saying “I can’t hear your words because your actions are screaming so loudly”? If you are wondering why your kids aren’t getting outside to play whilst all you ever do is crack a beer and slouch down on the couch, then maybe it is time to think what kind of picture you are giving them of life. Perhaps you are feeling overwhelmed and all you ever do is give. Well, the idea that charity starts at home is well worth considering. When was the last time you gave something to yourself? When did you last carve out some ‘you time’? I have mentioned this concept before. You are no good to anyone if you are feeling this way. You need to factor in some ‘energy up’ time. Let’s also not forget recovery and recuperation. It is a salient point that the most gains in fitness happen when you are NOT doing anything. But of course you have to do the ‘something’ first! So harking back to the wise words of Winston… You can make your own […]
30/06/2015

The Wheel of Life

The wheel of life goes round and round. How smooth is your wheel and how close to the edge are you? Health & Fitness is the stand out priority no matter how wonky your wheel might look. Literally everything hinges on it. Let’s take a look and put that little assertion to the test.  Career & Work. I hear this one a A LOT! “I have no time for exercise because I am working so hard to forward my career and build a future for my family, so my job is my main focus for now. When I get on top of this then I will spend more time with my family, and then get to looking after myself”. How much time do you think you have in this life? It’s a no brainer that you will perform better when you are healthy and fit, and your family will want to spend time with you when you have the energy to give. Cart before the horse and all that!  Also, let’s get one thing straight. No one ever said on their deathbed, “gee I wish I spent more time at work”. So if your career and work are getting on top of you (and you will know this by the stress you feel) carve out some “me”  time now, because the investment reaps dividends every time. Even if you think it won’t… Trust me I am a personal trainer 🙂  “Me” time by the way is not getting to the pub and downing 6 schooners at lunch. I worked in a fitness […]