Fitness Coaching and Personal Training

Anthony Gillespie


It’s always nice to see third party evidence….

You must really choose your references well in this world. But this information is actually pretty good and if you train with us, you will know that this is what we talk about when it comes to fat loss! Get the most out of your exercise time!

A typical breakfast…maybe not so good!

Go to this link for some info on a breakfast that may appear healthy but at closer inspection…..

Attitude dude!

Have you ever tuned out when you have heard stuff like, ‘if you think you can’t you are right, if you think you can you are right again’? It is easy to get cynical with these sayings but as most of you know I have a psych background so it should come as no surprise that I will harp on about the importance of what you say to your self on a daily basis. Our brain has great plasticity which means you can mould it to pretty much what you want. More and more amazing research of brain injury victims is showing this under the gaze of some serious scientific technology like the functional MRI machine. I am not going to go in to this too much. But this week I just want you to tune in to that innervoice we all have and have a listen, a real listen. You have certainly heard of the saying that you are what you eat, well triple the truth of that when it comes to, you are what you think. You MUST train the mind to do what you know will help. It would be crazy to think you could grow up and instantaneously become a world expert in tennis, golf, music or dance. These skills must be trained and honed to perfection as is the voice that turns these skills in to second nature. It makes sense then to know that the  same goes for how you decide to think about things. We all have a default mode we go back […]

Never, never, ever give up!

On determination and all things related to achievement. No one ever said this thing (creating long lasting healthy habits) was easy btw! I am not one to encourage militarism but in times of war, both the best and worst of human nature is often displayed. Here is one of the best, from arguably one of the greatest leaders of all time (call him many things but resilient and tough can’t be denied) On October 29, 1941, U.K. Prime Minister Winston Churchill visited Harrow School to to hear the traditional songs he had sung there as a youth, as well as to speak to the students. When he was invited to give a speech, Churchill stood before the students and said, “Never, ever, ever, ever, ever, ever, ever, give up. Never give up. Never give up. Never give up.” Set your target and go to it!

Good deadlifting technique

  This is one of the most important whole body strength exercises there is. Good exercise technique and right load selection is critical to safety.

Fried rice versus boiled rice

We love our asian food here in OZ, there is no doubt about it. But maybe think twice about accompanying your main with fried rice instead of boiled. Brown rice of course is better than both but I do know we live in the real world! There is good, better and best. Sometimes ‘better’ is enough. 165 g cup of rice Fried 337 calories, 13 g fat, 46mg cholesterol, 762mg sodium Boiled 187 calories, 0.3g fat, 0mg cholesterol, 5mg sodium

Instant squat tutorial


Wok in a box versus red rooster versus a piece of atlantic salmon

We live in a harried world. There is no doubt about it. Read the following nutrition panels and make up your mind if it is worth slowing down a little and trying hard to put your own ‘healthy’ food together at home. Singapore Noodles -316g serving 513 calories, 10.1 g fat (3.2 saturated), 1375mg sodium, 60g carbohydrate, 20g protein, 9.7g sugar Rippa sub classic chicken burger – 246g serving 731 calories, 40g fat (10.2 saturated), 1402mg sodium, 64g carbohydrate, 24g protein, 1.2 sugar Things to remember. It is recommended you have no more than approximately 2300 mg sodium per day, no more than 10% of your total energy to come from saturated fat (9 cals per gram of fat). Up to 30% of total calories can come from fat but unsaturated fats and more accurately omega 3’s are identified as super important. None of this in the above two choices. Atlantic salmon – 198 g serve 400 calories, 26g fat (7.1 saturated), sodium 83mg, carbohydrate 0, protein, sugars 0, 41mg, potassium 605 mg, calcium 13.9mg

The psychology of obesity

I just wanted to quote from the Gabriel Method again. This was a key insight of the book and I will paraphrase. “You could eat over 5000 calories and still have your body literally starving – starving for nutrients. It is a bit like sifting for gold. The body says keep feeding me in the hope that I can extract some kind of goodness from all the ‘dirt’ coming through…. somehow!” So, the practical application according to Mr Gabriel is to feed yourself high quality nutrients even if you are eating a lot of ‘bad’ stuff. Your body will eventually reject the need for empty calories and non nutritious foods. The other really interesting thing I read in his book was how being fat can be a psychological ploy for protection. He used the example of how he was physically scared of his business partner and wanted as much distance between them. This was obviously hard given the fact that they worked together. You could imagine how having a layer between you and something scary makes sense and how being ‘big’ in anyway could deter an adversary. I used that word because that is how the old brain or subconscious is wired. It responds simply and doesn’t try to interpret too much. ‘Threat recognised” “Do something to protect yourself”. Obviously, this is a flawed reaction a lot of the time. The trick is to rewire by firstly understanding  that carrying fat is not the right response to the threat. When this is achieved the body will shed the fat easily […]