Fitness Coaching and Personal Training

Anthony Gillespie


What do the healthiest people in the world eat for breakfast?

Modelling success is a common self development catch cry. Set aside your cynical attitude for a second and get your head around the concept that the healthiest people in the world eat a breakfast way different to what you are probably eating right now. Check out this informative article about what we and our American cousins are doing versus what the Okinawans and the Icelanders are doing. It might surprise you!

Can Jack Daniels improve your running? & No excuses!

No. I am not talking about the whiskey Jack! But I knew this would get your attention. If one of your goals for 2013 is doing something with your running like maybe something as admirable as running a marathon or even the Bridge to Brisbane,  then this extremely informative table will help you understand where you are at now and what you might need to do to hit the time are aiming for. Personally I think setting a goal to run a marathon at least once in your life is one of those classic bucket list items. Why you might ask? Well if you have to ask then may be you are lacking that little characteristic common to all great achievers, both past and present which simply compels you to shoot for something simply because you can! Reason enough?? I hope so!! Celebrate your ability. This guy did. He found no excuses!

VIP’s eating well!

It was the 2012’s Best Practice Personal Training VIP dinner and it was another great night thanks to Graeme and the good people who came along to enjoy. You can download the recipe and preparation instructions courtesy of Graeme Mac so you too might be a master chef at home!

The functional movement screen

Hi all, just letting you know that here at best practice we are continually trying to update and improve what we do. Case in point, the Functional Movement Screen. Whilst we have always done a comprehensive assessment for clients before training, this new system, used widely around the world now, is a very simple yet incisive tool for identifying weak links in the base moves we need to make in day to day living. All of us here are learning this system now and it will be part of our assessment process very soon. For existing clients expect to be put under the microscope soon and for new clients coming, look for the most comprehensive pre-program exercise assessment there is. This system was developed by renowned physical therapist, Gray Cook. The beauty of it, is it’s simplicity and practicality. Have a glance at it here and let me know what you think. It is used widely by athlete conditioning coaches and is now becoming widespread in it’s use for the average person starting an exercise program.

Male, over 50? You should read this!

There are a few resources that I have come across in my time in this industry that I trust and use myself. Tom Venuto and his famous ‘burn the fat, feed the muscle’ information is the absolute real deal when it comes to the truth around changing not only your body but your life. I put him in the same category as John Beradi and Precision Nutrition which we also use. So if you are over 5o and a bloke (and you don’t have time to see us), then do yourself a favour and get inspired. Whether you end up using his information directly by yourself or you put your hand up and come to us, it will be a win in my book. Your life, your decision on how to change it. You just need to do it!! Just a quick note again on the ‘american-ness’ of this link. Don’t be distracted by things that do look cheesy. I don’t know, may be this is needed in the US for any marketing that goes out but if you can cut through any preconceived notions of that kind of stuff you will be rewarded with high quality information. I have read both of Tom Venuto’s books, “Burn the fat, feed the muscle” which is the biggest selling fitness E-book in the history of such things. The other book he wrote called ‘The body fat solution’ is an easier read but no less useful. If body change is your goal and you want to get cracking yourself then you must read […]

A visual on ‘how much’ to eat – the antidote to calorie counting

As most of you know the guys I keep sending you to are the trusted authors of our  nutrition resource of choice. It is what we coach our clients in one on one. I know as Aussies we are a little bit suspicious sometimes of things from the good old US of A. God bless America but occasionally, it is trued, we do get exposed to some over exuberant marketing material often seen in a late night infomercial or a cheesey ad on TV. This resource however is far removed from that and is extremely genuine and of the  highest quality. Check this link out. Great practical information on how much to eat.

Need help with motivation to exercise?

Here are 10 tips to help you get it happening now. I really like number 6. After all, if you don’t it fun you won’t do it long term. But understand that the body has been designed to do physical work and that putting in effort will feel uncomfortable at times. You just need to keep in mind that the pay off can be huge – A life on the couch watching the world go by or out there and in to it, creating active experiences to remember with a body that you can be proud of?

More evidence for strength training – diabetes prevention

In a world of information bytes and snippets of this and flashes of that,   read this abstract. Yes it is scientific but it is from a source slightly higher up the scale than your average news stand mag so let this sink in!

Fitness training: A ‘best practice’ approach

Here is my quick and dirty summary of what the ideal workout plan looks like: (Get doctor’s clearance first and seek professional advice if unsure – we would be a good option!). You may have seen this before but unless you are dealing with this stuff every day as we are, it would be super easy to get confused. I also work on the idea that repetition of the right message will eventually sink in 1. Do something you enjoy or do something you know is good for you long enough until it becomes a habit that you just do with out thinking or negotiation. 2. Assuming you are good with number 1, try to slot in core strengthening (pilates and or yoga is good) as a session or two in your week 3. Do some high intensity interval training, either strength or cardio moves or both. The high intensity part means high intensity to you. Aim for at least 1 of these each week – 20 -30 minutes is plenty. 4. Do progressive strength training, meaning, do a range of exercises (with free weights is best) twice per week with the aim to extend your abilities in some way. Do a maximum of a 45 minute sessions twice per week. Whole body focus is good or Upper body/lower body split. Pick a weight that you struggle with in the 8-12 range, i.e. lose form and fail (safely) at either repetition 12 or somewhere in between to repetition 8. If you are experienced you might try a lower rep range. […]