Fitness Coaching and Personal Training

Anthony Gillespie

26/06/2015

Where do you wear your carbs?

Where do you wear your carbs? Now this is a question I’m sure many people are very interested in…  There is a lot of confusing information out there about diet and eating. Make no mistake – the ‘weight loss’ business has been (and will continue to be) a huge industry. Why though? Why is this the case? If what they are selling is so good, why hasn’t someone come up with the answer yet thereby effectively ending the prolific amount of information written on the subject?? The answer is that it is a self perpetuating business model. What I mean is that what they are collectively suggesting creates short term but unsustainable results, which inevitably leads to snap back. And not only does the weight snap back, it comes back with interest… The reason is that most diets create a metabolic environment that makes long term fat loss (which is what the whole thing should be about) harder and harder. Talk about an ingenious business model… Give quick, short term joy only to take it away (thus creating the need again) and offer the same thing again in a new form that seems appealing all over. We all recognize the need within ourselves for novelty and fresh ideas to keep us interested. What do I suggest then? Stop looking for the easy answer. As a mate of mine once told me when I was learning how to work on my old timber boat, “the shortcut you are looking for will be the long cut you were trying to avoid. Do […]
18/06/2015

The Power of One

Sometimes when it comes to change, it can seem overwhelming. Paralysis by analysis. Sometimes it feels like that the job is just too big… When members come to us with this feeling, I like to break it down to one thing only because this focus allows positive movement. I always ask what is the one behaviour that you know you need to change and are 99.9% sure you can achieve in the next week? I tell them to make it such an easy thing that success is assured. This is where confidence starts to build. Each week, you start to add just one more thing.  I feel that it is good advice in all aspects of a change program whether it be rehabilitation, a new nutritional plan or the start of a serious transformation. The longest journey starts with but a small step. There is often much wisdom and truth in the age old clichés. When I was playing tennis, the one thing that helped get me in the zone (which unfortunately often wasn’t enough) was when I could focus, not on the one tournament I was in or the one match ahead or even the one game I was playing. It wasn’t even the one point….. it was the one hit. This laser focus allowed me to get into the moment and just enjoy the process of playing the game. It stopped me from the “what if’s” and the fear that comes with the territory of an outcome focus. This is because there are just so many things you […]
16/06/2015
Anthony Gillespie

Half way through the year: health check up

Half way through the year: health check up So, it’s halfway to the end of the year! Are we on track or not? This is an important question that needs to be periodically asked because operating without feedback is akin to ‘hoping for the best’. And you know whilst I am a big believer in positive thinking and many of the elements of the celebrated “The Secret”, merely ‘hoping’ without the hard data to adjust course does not normally end well. At the start of this year you probably made some claims, resolutions, assertions or if you were really serious, actually had written goals about how this year was going to go health wise. I am suggesting to you that now is a good time to do your check in. I would like to think you were appraising your progress on a monthly basis and taking the appropriate action to keep on target, but I know that not all of you have your health on that pedestal of priority! At the very least though, let the EOFY signify more than just a check in on your finances… So what should you be checking? I would at least be looking at the broad numbers of health including your blood pressure, blood sugar, liver function, immune system and cholesterol. These are a good start but I would go further than this. If your only goal is to live with the ‘absence of illness’, then maybe this is enough. But I think most people are looking at how better to thrive not just […]
10/06/2015

Why 8 week challenges are a waste of time!

I will be the first to admit that I have run these challenges in the past and will continue to in the future I am sure. Let me explain though why the short, intense and often over the top challenges are for the most part, a complete waste of time. The challenges start with a lot of fan fare and often unrealistic expectations of “MASSIVE BODY TRANSFORMATIONS”. Let’s be clear… one cannot get a massive body transformation in 5, 8 or even 12 weeks. In saying that, I guess it all depends on your interpretation of the word “massive”. You can definitely form some great habits in this time and make significant changes, but lets not get carried away with hyperbole. The longer I have been involved in personal training, change programs and coaching in general, the more I believe that it is best to make only changes that you can honestly see yourself doing for the rest of your life. As unsexy as that can seem, it is really all about long term lifestyle. I mean what is the point of hitting yourself super hard for a short period of time only to fall back into old health damaging habits after the razzamattaz has ended? We have all seen people make significant changes and get all excited, but unless it is something that ‘sticks’ then it was clearly not the answer. A recent post by Precision Nutrition hits the nail on the head. They refer to a recent study that looked at the effectiveness of two different diets for […]
02/06/2015

Sustainable change and results

We had a seminar at Best Practice Personal Training in Bowen Hills last Thursday the 28th of May. It was cheekily called How to Think, Eat, Move and Look Better Naked in Winter. The real focus point though was our focus on long term sustainable change. There were four speakers on the night each of which with a different professional background and area of expertise. I was talking about mindset, beliefs and habits on the ‘thinking’ side of things – four years of psych study and 10 years of hands on with clients will give you a bit of insight! Jean Paul Staats, a Chinese Medicine practitioner, presented on the benefits of intermittent fasting and how most if not all of the top selling diets are merely made up marketing exercises – he is very passionate about the ‘eating’ aspect in life. Then there was Dr Matt Platz from Alderley Chiropractic who explored the ‘Move’ side of things and showed us the importance of not only dealing with existing pain in the body when it is present, but also the importance of preventative measures as a maintenance strategy. On a side note, as I’m sure you’ve gathered by now, at Best Practice Personal Training we are all about being proactive when it comes to health. Why do we wait to have a problem and then go and try and fix it with pills? Doesn’t it make more sense to invest in behaviours that promote health and continued health? I can tell you from personal experience that chiropractic care can definitely […]
01/06/2015
fitness classes brisbane

Why do people exercise?

NO ONE REALLY WANTS TO EXERCISE… Seriously, who would want to put their body through pain like that? The answer of course is no one but plenty of people do it. WHY? WHY? WHY? Why do people exercise? Glad you asked! As with most things in this life, it is not about the thing, it is about the stuff associated with the thing. Let me explain. I’ll make another statement: No one really wants a Ferrari either. WHAT? Of course I do I hear you cry. No you don’t, what you really want is the ‘experience’ of owning a Ferrari, the admiring glances as the engine squeals when you gun it at a busy intersection in the crowded city and then how that makes you feel. Or it is the rush that the blind acceleration causes in your body and the joy you get in seeing that exhilaration in your better half next to you in that shiny red car? It is the same with exercise. What everyone is looking for is not the burn in the thighs or the thumping heart (no kidding!), it is the way it makes you feel when you start to experience the results of your hard work. It is the satisfaction you experience when you walk easily up that hill that used to be hard, it is the praise you receive from your workmates when they notice the new definition in your arms, it is how attractive you feel when your better half compliments you on how healthy you look. If you can really […]
26/05/2015
BPPT logoman

Enjoying old age

What is the biggest limiting factor when it comes to enjoying old age? I guess some would say money but they would be missing the obvious – which of course is our health. As a professional in the field of fitness and behaviour change, I see it all the time. People who have for a long time ignored the one big thing that influences every part of their life. “I don’t have time for it now”, “I’ll get to it, but I know it is important”, “It’s not a priority at the moment but I am getting there”. Sobering fact number 1: most people NEVER get there. This is the primary reason I say, “act and act now” whenever someone takes time out of their busy day to ‘enquire’ about starting a fitness program. I never tire of seeing the joy it brings to someone, who has perhaps for the first time in their life started to experience how good it feels to be strong, healthy and fit. But as with all things worthwhile in this life, the path to it is not always easy. Make no mistake, it is simple but this is a very different thing. The key factor to change is identifying the need and then connecting with the reason for wanting to change it. Our best clients, the ones most likely to achieve real and lasting change, are the ones who have experienced some major emotional upheaval, usually as a result of having lead a profoundly unhealthy existence. The reason they do so well is that […]
19/05/2015
orange check mark

Mastering important skills

Mastering important skills: what is the most important yet least practiced skill you need to master you ask? It is of course goal setting. It is often spoken about but so few people actually DO it. A massive longitudinal study by the esteemed Yale University in the 1950’s followed the progress through life of their graduate class from 1953. They found that only 3% of the graduates actually wrote down their goals at the start of their careers, and 20 years later that same 3% were worth more than the other 97% put together. So what is the deal? How is this supposed to be done for the highest chance of success? As alluded to previously, the first step is to go past ‘thinking’ about it and get into ‘doing it’. When I say ‘doing it’, I mean putting into action the precise steps that give your brain, your most powerful ally, the best chance to put you on an irrevocable path to success (whatever that means to you – but you better have health in there and you know why!) The following steps relate to a proven method of putting it together which dovetails with how the brain has been shown with amazing modern day technology to actually work. Step 1. Find a quiet relaxing place and visualise in vivid detail your most idealised life – where you live, how you live, what you do on a daily basis, how energetic you are in your activities etc. Step 2. Immediately write down the 5 top goals that will make that […]
12/05/2015
four personal trainers having fun at pool area

Depression and exercise. Your first line of defense.

It has been reported by the World Health Organisation that depression is the BIGGEST cause of disability worldwide right now with over 350 million people living with it. It is a serious problem. The definition of depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. The Mayo Clinic discusses in more detail what it is here. There are many treatments depending on the severity, but what I wanted to talk about was the consistent research supporting the efficacy of physical activity, both aerobic and strength training. In some studies it has been shown to be as effective if not more so than antidepressant medication. I guess I see it as a preventative strategy just as much as a treatment. As many others do, I have depression in the family. Fortunately for me, I have always exercised as a function of my upbringing and personal desire to be athletic. This was so I could perform better in my chosen sports of rugby league and then professional tennis. This habit that I got into has persisted now into my late 40’s and I suspect has been something which has kind of fortified me against depression. I cannot say I have suffered from it personally at any time so I can’t attest to it as a treatment for myself, but I have certainly seen it do it wonders for those around me including family members as a first line of defense. If in doubt you should really check out this fact sheet from the Black Dog […]