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Anthony Gillespie
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31/10/2011
Published by Anthony Gillespie at 31/10/2011
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Maybe I am one eyed but after reading the latest BRW and some of the stories of business owners in the fastest growing 100 businesses, I noticed a common thread of some of the top people. It was a theme echoed in another article in the Courier Mail about the mythical ‘Work life balance’ which is indeed another topic. But, quoted in both these were business owners who simply ‘made time’ for their fitness routines by carving out appointments in their diary like any other important meeting. Imagine putting off a really important client on a regular basis? You just wouldn’t do it as part of being professional, so why do most people feel it is okay to do it to themselves? I believe it is because of a skewed set of values or a belief that ‘this is only for a short time’. Sometimes that short time turns in to a lifestyle. If you truly value your health and your own time, you will find a way to perform a fitness routine that advances your health and yes your performance which you will find usually rubs off in ALL other areas. As Mr Bouris said to one of the guys in the winning team of a challenge, in the ridiculous yet watchable Celebrity Apprentice, “once a champion mate, always a champion”. You know what they say, excellence is a habit not an act.
31/10/2011
Published by Anthony Gillespie at 31/10/2011
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Perform this exercise and develop back strength, balance, glute and hip flexor strength and core stability. Now that is a good return for doing just one exercise. Check out the video demo.
31/10/2011
Published by Anthony Gillespie at 31/10/2011
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You have heard me say this before. It is the one that you do! I read an interesting article about strength training and consistency. So many times throughout my career as a coach, people have asked me to put together a program with all kinds of sophistication which I have obligingly done, but 99 times out of 100, when I asked how that program was going, I was met with a sheepish look that said, ‘I haven’t really got to it yet!’. And they never do! So now, I just don’t do it. I will only work one on one with clients or in a controlled group programmed by me. This article I read was written by a veteran in the field of exercise prescription and the psychology of how people are and he suggests keeping it real simple and you will give your average person a real shot at doing something worthwhile. I tend to agree. If you did a 20-30 minute whole body strength session every week, with out fail over the past year, just once per week mind you, do you think you would be stronger and have a better body and faster metabolism? Absolutely. That would be 52 sessions. Now ask yourself how many strength sessions have you done over the past month or three months even. Most people think that they have to do 3-4 sessions per week or it’s a waste of time. I would like you to rethink that. If you are working with a trainer, then yes you will be programmed to […]
23/10/2011
Published by Anthony Gillespie at 23/10/2011
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An interesting study on how to help people become more active has basically confirmed the importance of face to face behavioural intervention (read: having a coach or personal trainer). The study and it was a big one, found amongst other things that “…… any method where participants record and track their activity over time, appears to significantly increase awareness and provide motivation for improvement”. This is why I want you to record your activity and why I am looking a better system that brings all of best practice and ‘Sweat’ clients together to feed off each others achievements. This behavioural approach was found to be way more effective than so called cognitive strategies aimed at trying to change peoples attitudes or beliefs via education methods. I can only but agree. I feel like I talk and talk sometimes but the message usually only really gets through when the hand is held if not pulled a little! Clients that hire us intuitively know this and is definitely one of the reasons most gyms don’t work on their own. This is why we strongly encourage you to know when you need that accountability you will get from a trainer. If you want to read more on this study, entitled ‘Focus more on the how and less on the why’, check it out – here. The idea that you should focus on the ‘how’ is interesting and goes a little against common wisdom in this area. But it main tenet agrees with controversial sports psychologist Phil Jauncey’s approach of helping people to ‘just […]
23/10/2011
Published by Anthony Gillespie at 23/10/2011
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I indeed would like to think so as I hurtle head long towards a number that I can hardly believe I will be but that is another story! I have just finished reading a very interesting scientific study. Just before I go in to it, I want you to understand something. The information you get here is going to be good. I don’t say that to brag but just to let you know that having studied three science degrees I respect the research process and what it can tell us. I do understand the argument, that numbers can be twisted to say anything but that argument loses weight when the shear volume of data saying one thing, far out weighs the scant research saying something else entirely. So with that in mind, you should have a look at the recent research done on the importance of cardiovascular fitness and how ‘intensity’ is more important than duration. I want you to think about that a little when you say next time, ‘hey I’m active enough, I play golf’. Check out the study here and I draw your attention to this quote in particular from Professor Wisloff, “Even if you were highly active at a young age, you have to keep being active to get the health benefits from it”. I can still hear one of my lecturers booming, “You can’s store fitness!” This is why we, as fitness coaches will still exist for some time because until you can say fitness is your non-negotiable habit and you know how to push […]
23/10/2011
Published by Anthony Gillespie at 23/10/2011
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I believe the future of exercise will revolve around so called ‘exergaming’, combining exercise with games online. Imagine racing your mate in the US on a virtual 5K cross country running course with you wired up for both heart rate and movement analysis. This sort of thing is possible right now, but let’s have a bit of a look at what a lot of people are using as a substitute for standard exercise. The wii. I must admit to a raised eyebrow when someone tells me about how much they exercise with the wii. Maybe I am missing something but the few games I played on it don’t really cut it as ‘exercise’ in my book. Here is a pretty in depth look at both the pros and the cons. I really like the last line of this paper because it is one I have heard and agree with. I just think too, that if you are going to do something do it well!
16/10/2011
Published by Anthony Gillespie at 16/10/2011
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I was buying a plant the other day for the new gym and I got talking with the friendly shop assistant whilst trying to decide which plant would have the most chance of surviving the hostile environment of Sweat and a less than green thumbed owner! “So you’re a personal trainer?” mystified look on his face. “why aren’t you massive dude?” said with a good natured vibe. “I mean you look outdoorsy and kind of fit (thanks!) but most personal trainers I see have it virtually tattooed on their forehead if not literally tattooed on their massive guns, you’ve seen what I am talking about”. My reply, pulling out my old favourite, was “well yeah, I do know what you mean but I am the ‘thinking person’s personal trainer'” …..This was something I blogged about sometime back if any of you recall after another similar type of experience in Airlie Beach a few years back. “and our clients aren’t the ones who respond well to the over muscled dude with the designer singlet” Maybe I said this a tad too defensively as he quickly back pedalled with, “No, no, no don’t get me wrong, I am sure you are really good at what you do and I it meant more like, ‘yeah, cool someone normal, you know what I mean?” I laughed and thought to myself, that I really do have to get those bicep curls going a bit more or wear a better cut off shirt! But, I guess the point to note is that myself and the trainers […]
16/10/2011
Published by Anthony Gillespie at 16/10/2011
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This is appropriate for members of our new gym or those who have access to a treadmill. This can be done in 25 mins and you need a heart rate monitor and an all clear from your doc (of course). 5 min gradual warm up bringing your heart rate up in to a training zone. What is a training zone? Usually 70-80% of your predicted maximum heart rate. A better formula however is 220-your age – your resting heart rate. Multiple this number by .7 (or .8) and add back on your resting heart rate. For 15 minutes you might perform 10 efforts of 60 seconds at 85-90% max heart rate with a 30 second walking (or jogging) recovery. Just on that, you may actually not even have to run to get your heart rate up enough. You could use the elevation on the treadmill to boost the intensity or you could choose to run on the flat or up hills if that is what you need. Just remember, this is about ‘relative intensity’, meaning relative to your current fitness level. If you don’t have a heart rate monitor yet, (I advise you get one asap) then you can use the talk test. You should be able to talk in the recovery phase but not so much in the ‘on’ phase! Experiment with this a little and try to observe, over time your ability to walk faster up hills or tolerate a higher speed or recover quicker. It is amazing to watch (and feel) how the body adapts and becomes […]
16/10/2011
Published by Anthony Gillespie at 16/10/2011
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This is straight from our nutrition complete program which is our online training tool for optimal nutrition. It’s not that hard to eat well. You just have to be organised! This has everything you need to know. Ingredients, how to prepare and then the breakdown of what is in it. Knowledge is power my friends! Check out this easy to prepare meal – Asian prawn noodle salad