Fitness Coaching and Personal Training

Anthony Gillespie


Nutrition is still the biggest area for most of us to improve

With this in mind I have put together a little presentation on navigating to a new tool most of you probably don’t even know we have. It is an online nutrition program which in a nutshell helps you plan your meals each week by providing you with eating plans to meet a certain calorie intake and specific carb:protein:fat ratios to help you reach your goals. You put in some basic information and with very little effort will have the next 7 days eat plan and a grocery list to ensure you have the foods to put it all together. This is about as good as it gets unless you have a chef waiting by to prepare everything for you. I don’t know too many people who have that and if you starting treating your wife or husband like they are you are heading for a world of hurt and probably Mcdonalds! Check out this link Fill this box in if you want to hear the next instalment too.

7 tips to beat the Winter fitness blues

As Winter approaches even the best plans can come unstuck and the most dedicated amongst us can be posed some pretty serious questions as resolve to keep training consistently is tested. So what are my top 7 tips? 1. Set a goal for the Winter months. If you don’t define what you are after you won’t know if you achieved what you want! 2. Pick a time a day to exercise that works for your body clock and stick to the routine. See my other post on rituals et al. 3. Take solace in movement not chocolate. 4. Number 3 not withstanding, a bit of chocolate won’t kill you! I don’t have to tell you how it can lift your mood. 5. Think about all the times you have got to the end of Winter and panicked. Resolve to come out the other side, fit and fantastic because of the plan you instigated in June! 6. Book yourself in to an event like the Bridge to Brisbane and train with a buddy. You mightn’t think twice about letting yourself down but most people won’t leave somebody else standing out on the street in the cold waiting for them. 7. Aim to learn something new this Winter. Engaging the brain in learning something new is a great stimulus for a brain that could just want to hibernate. There are too many things to learn in one life time but give it your best shot to whittle down that bucket list.

A typical day of eating analysed using my net diary

Check out this. It is a screen shot of one day of eating using mynetdiary. The breakdown of this eating day is 32% fat, 41% carbohydrate, 27% protein. Interesting. Check out total calories too. This is a great tracking tool. Better than anything I have come across so far. You can enter everything via your smart phone. It is quick accurate and a little addictive! So what does a 2500 calorie eating day look like? How could this be improved? my net diary 32 41 27

Routines, rituals and roles – the perfect month beckons

I have prided myself on being Mr ‘Ad-lib’. You know, the guy that can’t be nailed down in to a routine because routine is boring. I guess this is why I started my own business. The unknown had great appeal and of course I was probably a pretty bad employee, as I always knew better!  But I have started to look at things a little differently over the past few years and/or perhaps I am just growing up. As a young kid trying to be a professional tennis player I knew the value of rituals to performance. I used to watch Jimmy Connors  bounce the ball 21 times every time before he served and John McEnroe make sure he never walked on the lines when changing ends. I was playing a match one time against another kid I had never beaten and I got in to this habit of scraping the grip of my racquet on the net every time I went past the net post. I won the match and the habit stuck because I associated something kind of crazy with winning. And, if something works I am not going to question it too much.  Of course this behaviour is basically superstitious but the power of relying on something repeatable and predictable gives a great sense of  security in a pretty insecure situation. This ritual thing is part of most professional performer’s repertoire the world over because it is kind of a high powered version of a routine which of course is critical to becoming good at what they do in […]

A great hybrid exercise – Lunge overhead press

It usually makes no sense to focus on one body part unless you are focussed on looking good whilst lying down and moving only your bicep whilst you show someone where the door is! Visualise that one. So if you are not a body builder and are interested in a great exercise that utilises the upper and lower body along with a core requirement for balance and stability, then look no further than the lunge overhead press that Eoin is demonstrating  below. Email us for sure if you have any questions about other great 3 for 1 exercises.

The confusing world of supplements

I have been doing some research in this area again lately. Wow is it complex! The bottom line from any respected professional medical people is that you most likely can get everything you need from the right diet approach. I can tell you though that it is not possible to hit everything you need 100% of the time. The supplement thing makes sense to me as I know I miss out something important each and every day. I know this because I have been tracking my diet using a really useful I phone app called mynetdiary. The point is that my diet isn’t bad but I do often not hit 30g of dietary fibre or over shoot the recommended 2400mg of sodium recommended or come up a bit short on zinc or magnesium. Sure I can choose a diet that ensures enough calcium and satisfies some other suggested targets but not all of them all of the time. So long story short, supplementing is something of interest. You may have heard of Dr Mercola, if not you should check his stuff out. Yes he looks like he is a businessman as well as a doctor (aren’t we all?) but if you watch enough of his material ( a lot of it is on youtube) you will get a sense of ‘integrity’ in my opinion. His top 5 supplements are a Probiotic for a balanced digestive system, krill oil for its optimal delivery of omega 3 fatty acids in the right proportions, Ubiquinol,  an anti-oxidant which helps all the other anti-oxidants […]

The ‘perfect’ month is coming…

I am gearing up for an intense July. I am aiming to personally do everything as right as is humanly possible. This includes the ultimate fitness program, the ultimate eating program, the ultimate supplement approach and the ultimate record keeping of my starting point, my journey and my results. Who would like to join me? You have some time to think about it. But be warned it is NOT for the faint hearted. It is for those who really want to see what they are capable of. I am not just talking exercise intensity. I am talking about planning, documenting, assessing and in the end organisational ability and behaviour change. Interested? Fill in this form and I will make sure you hear more about how this is going to work. You can either join me or just watch the results with interest. Whichever you have to tick the box below to be included in the next instalment regarding this.

A great workout

Read this with the usual medical disclaimer in mind. Check with your doctor before starting any exercise program blah blah. I am serious though by the way! You’ve got 30 minutes and you NEED  a workout. Here it is. I am assuming some pretty basic equipment, all of which you could get hold of and put in your own home for under $350. Voila – a home gym! 5 minute whole body warm up – marching on the spot getting progressively faster and bringing arms more in to the movement over 1-2 minutes. Then break in to the following 4 moves for 20seconds each (use your I phone with a timer on it – I know you are hip and happening enough in this modern world to have either an Android or an I phone. If not, just judge it for yourself). Body weight squat – push up- lunge on each leg – crunch. Increase range of motion of each exercise with each circuit through. Do it 3 times and you are ready to go. I have chosen 6 exercises using upper and lower body movements (where possible) to maximise use of time and efficiency of workout! Exercise number 1. Squat overhead press (alternate) followed immediately by push up. Do these two exercises 3 times for 45 s each and then rest for 2 minutes. Lunge with bicep curl (at bottom or top of movement). Split the time in half for each leg. Pair this exercise with a simple abdominal crunch. Perform with the same time as above Finish this […]

“You can’t make me exercise!”

I was talking to a friend of mine the other day. She owns a business and we were talking about how to ‘look after’ staff. I mentioned an article I read in a business magazine about an innovative company in Melbourne, who were providing time and resources for their staff to exercise each day. It was part of the idea that  ‘a fit person – is a happy person- is a productive worker’ . This company figured that one of the biggest challenges for staff is not the access to fitness options (although this is often used as an excuse) but the lack of time and this is indeed a real issue in this crazy world we live. I would always say though that you simply need to set your values right and with personal health and well being as the foundation on which everything else depends it is kind of simple and therefore will always prioritised and fit in somewhere. But being that is it may, this company provided the trainer and the time with in normal work hours. What a great thing to do. It got us talking though about some of her employees who wouldn’t see this as an incentive but more something that would likely prompt a reply a long the lines of ‘well you can’t MAKE us exercise!’. Wow! It just made me think that no matter what kind of incentive and support a business puts in, if you haven’t hired right in the first place then you are probably in big trouble. So I […]