Anthony Gillespie, Author at Best Practice Personal Training - Page 41 of 54

Anthony Gillespie


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 […]

Subway versus Mcdonalds

It is a fast and frenetic world we live in and no matter how focussed you are, there are times when you will be virtually forced in to buying a fast food option that may not be anything like the tuna and bean salad you usually have prepared. Okay, at the risk of being defamed let’s have a look at the iconic Big Mac from the golden arches against a 6 inch turkey sub from the sandwich boys. Nutrient Big Mac 6 inch Turkey Sub Fat 29g 3.5g Sugar 9g 6g Calories 480 280 Fibre 3g 6g Saturated Fat 10g 1g Protein 25g 18g Sodium 1040 910 Carbohydrate 47g 45g Cholesterol 75mg 20mg   You tell me what you think you should have when you get desperate?

Tricks for being alcohol free

There is a lot of pressure to drink. I heard someone say the other day, “I haven’t had a drink since Australia day”.  Even though the response I heard was in jest it highlighted what we already know. The alcohol culture is pervasive here in Aussie land. Here is a tactic from another client to get that feeling he was having a drink after a long hot day which would usually call for a beer. Let’s face it, the psych component of drinking (as with everything – my psychology study permeates my view of virtually everything) is huge. His trick? Pour a little lemonade, stacks of ice, crushed fresh lime or lemon, filled to the top with iced water, put in a swizzle stick and make sure you use a common cocktail glass to anchor in that feeling. Sit on the back deck and imagine you are on a Southern Thai island sipping a refresshing cockatail. Nice one! How is the energy of my alcohol free comrades?

The ‘perfect client’ and managing your weaknesses

I have a client (a few actually but this one is standing out) at the moment. She is quite simply doing the job better than I have seen for awhile. She was explaining to me how her new behaviour was having the happy effect of impacting her slightly reluctant husband, reluctant in terms of health and fitness things. She told me how he is in the process of giving up smoking, as she has done since she started with us and also how healthy food choices are becoming more and more natural for both of them. It made me think of our purpose in business, which is stated in our core values up on our wall…….“Is to help our clients become ‘usefully’ fit so they can do more and do it better, both in work and at play. We believe this will lead to a happier existence for them personally and as a natural consequence – those around them”.  Those around them! Cool. It feels like we are doing something very good when I hear this kind of thing. This client (Ursula you are star btw!) also told me how hard it was in the beginning, i.e. the first 3 months. The qualities she is displaying are the ones that lead to permanent change. They say ‘seek and ye shall find’ and that is what she had done. In this health and fitness journey, sometimes there is a bit of digging required to overcome the weak point. We all have them and they can derail the best of intentions no matter how good the […]