Fitness Coaching and Personal Training

Anthony Gillespie


Huge Success for Push ups!

  If you have been living under a rock or don’t read my stuff 🙂 you probably won’t know that we had our inaugural push ups for charity event on Saturday. It was awesome! You know what it’s like when you try and organise a party or something and you have a nagging feeling that no one will show. Hence I have been a little edgy. You know the kind of thoughts I mean. Here I was trying to organise something promoting two no brainers – raising awareness of the importance of  exercise and donating to charity. If I couldn’t pull a crowd with those two trump cards what did it say about my crowd pulling ability??? There is definitely a psych thesis somewhere in that! But as it turned out we had a great roll up of clients, friends and family (over 35 peeps in the end, thank you so much for being there!), beautiful weather, a fantastic amount of pushups performed by 27 people and a whole bunch of generous people donating online. Congratulations to Martina for pushing out the biggest female number of 56 and for Jonathon doing an incredible 120! If you were kind enough to sponsor somebody on the day make sure you ask them about their number and multiply whatever you agreed upon – .50c, $1, $2 or $10 per push up. You can fulfil that right here, right now! You can use it if you just haven’t got round to donating. Your support is very much appreciated. Here is a link to some […]

Nutrition – The fat loss ‘X’ factor

If you haven’t got your nutrition squared away you are going to pushing the ‘fat loss’ wagon up hill. We have a great system for helping you plan precisely what quantities you need and what types of foods you should be eating to lose fat and build muscle. It is called – Nutrition Complete Check out this link to see what it is all about. Fill in this form if you would like to road test it for 1 month for no cost.

Anatomy of the push up

If you are going to be involved in the big event on May the 14th. You better know how to do a good push up! This video shows an example of great form. See this video for a great dem

Push ups for charity and make a wish

Check this out! Find out why we are loving push ups.

Made to move

I am often asked how much exercise is enough. Is it 30 minutes a day as the QLD government are currently promoting? Or is squeezing 3 sessions a week enough to be fit as the World Health Organisation used to say? The question needs clarifying. Enough exercise for what? When we get our head around the idea that sitting a desk is not normal living, that driving a car everywhere and riding lifts and elevators is not that good for us in the long run we will understand that every little thing we can do to move more is helpful to a better life. If food was hard to get a hold of, energy saving would make a lot of sense. But as we are living in an era where there is a whole research field dedicated to the physiology of inactivity it is worth considering how to increase your activity levels in general. It is indeed possible to nullify 3 x 30 minute solid sessions of exercise by being sedentary for the other  165.5 hours in the week. Not surprising when you put those numbers out there. So the lesson for this week is, increase your movement in little ways but everyday. Park your car further away from the shops or even walk there. Use the stairs at work instead of the lift. Get off the bus or the train a stop early. Lose the remote control for everything. You get the idea. Modern living is funny. We now have to have regular breaks from sitting down. In the […]

Don’t choke! A book review

I am in the middle of reading a very interesting book on ‘choking’. It is aptly named ‘Choke’. It is written by an American psychologist, Sian Beilock. It is a topic I have a strong interest in since I did plenty of it when I played tennis! It is a subject that almost everyone can relate to as there are times when you felt that you didn’t do the job as well as you know you were capable of which can be very frustrating. It might be the presentation you had to do as part of your job or your weekend golf game or singing in front of friends or showing a group how well you can play the piano. We are all asked to perform in some way everyday and how we deal with those demands  is how we are judged and sometimes a bad performance can have far reaching consequences or maybe we just think they will, which is just as bad. If you dwell on the ‘what if’  too much you can become worried, getting you to think too much about ‘stuff’ that isn’t going to help you do what you have to do, which can of course adversely affect performance. The book talks about what happens mentally when we are feeling pressure and how it affects our movement and ability to think.  If you are doing something that you have learnt well and have done many times, thinking too much about the mechanics can really limit your performance. For example, a free throw in basketball is […]

Anatomy of a lunge

I had someone tell me the other day that all personal trainers seem to have this obsessive love affair with the lunge. “BORING:”, she cried. Well let me tell you that there is a reason why us personal trainer types prescribe the lunge with monotonous regularity. It is one of the most useful exercise in terms of building glute (bum), quads (thighs) and gastroc (calves) strength and it is strength that you can transfer directly in to activities you do on a daily basis – e.g. getting in to and out of a car, picking anything up off the ground or catching yourself if you trip over a gutter. Besides all this, it will make your legs look good! So show me a better exercise and I will prescribe it. See below for a great demonstration on how it is done well.

Apple versus Doughnut and why Krispy Kreme had trouble in Australia

I came across this article during my readings the other day…. whilst keeping track of your calories is important, it demonstrates the importance of nutritional value. Enjoy!! Apple Vs Doughnut Before you read the below I am glad to say that Krispy Kreme as a franchise struggled in Australia and I am hoping it is because we are starting to realise that we don’t want to try and beat America in everything. Sugar deep fried in fat is not a great daily food choice. All things in moderation of course but ‘eating donuts (sic) and Cwaffeee’ everyday does not a healthy person make! By Paul Taylor The apple, contains water (about 80%), carbohydrate (15%, mainly fructose with some dietary fibre) and a small amount of protein (5% or less) releasing the nutrients contained in the apple. The body uses up energy and nutrients to complete the digestion process, but it is rewarded with an abundance of nutrients from the apple. Firstly, there are amino acids from the protein, which are sent to a pool from which individual cells can access in order to repair themselves and communicate with other cells. Next, we have energy released from the carbohydrate, which goes to fuel our muscles, nervous system and brain. Because most of the sugar is fructose, it is stored in the liver until it is needed, helping blood sugar to remain relatively steady. The humble apple also contains an abundance of nutrients for the body. Just under the skin lies half of the Vitamin C content of the apple. It also contains calcium, phosphorus, iron, Vitamin […]

What type are you?

I have been running this business here for almost 6 years now. It always amazes me how people can get so close to committing and then just back right off. It is like the glimpse of what’s ahead (the work part) makes it all seem too scary. So scary that they run a mile the other way, in fact faster than they have run since children. Fitness is one of the hardest sells there is. The reason? You have to pay for something that you know is going to hurt at least a bit with a pay off that seems far from immediate and besides all that, is something you should be able to do for yourself…right?? All true but here’s the kicker and the harsh reality, most will NEVER do it and most will live average, low energy and less than enthusiastic lives because of a lack of conditioning. What a waste! Unless you believe in multiple chances at living then you might agree that the joy of being capable, feeling strong and the buzz of cardiovascular health is worth getting any way you can. Why? Because it literally underpins EVERYTHING – your attitude, your looks, your self esteem, your chance at grabbing as much as you can from your time on the planet. The chances are that if you haven’t got yourself in to a routine of fitness and healthy habits by the time you are 30+ you are going to need some help and sometimes a lot of help. As far as investments go, what is more […]