Fitness Coaching and Personal Training

Anthony Gillespie


Strength vs Cardio… Which is best?

The question most people want answered when they decide to to get fit and healthy, is how do I burn up those excess calories as quickly and effectively as possible… with strength or cardio training? The answer, my exercise-loving friends, is you need to do both! Wonderful, isn’t it 🙂 There are many facets to this debate, and the calorie thing should not be the only consideration. Improving general health and fitness is a combination of many things, not being limited to weight control. What about flexibility, heart health, functional strength to perform daily tasks and postural correction, just to name a few. There is no argument cardiovascular training will burn more calories in a session. However, it is worth keeping in mind that when you are actually lifting weights you are burning more calories, it is the rest time needed in strength training that limits the total calories burned in a session.  Worth noting is that higher total calories burned doesn’t necessarily translate to greater body shape transformation. A well designed strength training routine is likely to have a greater impact on body composition and shape than cardiovascular training on a session for session basis.  This is because while it will be burning less total fat content it is simultaneously increasing lean muscle mass (helps out those before and after photos). The crucial point above is ‘on a session for session basis’ a drawback with strength training is that your muscles need time to repair themselves.  So you need longer recovery time between sessions. This is where cardiovascular training takes the reins and is able to ensure your calorie […]

Let’s talk about the perfect eating day..

How do you satisfy all the demands? You know, enough fibre, not too much saturated fat, the right amout of zinc, folate and magnesium , not too much sugar, Well I don’t know if I can make claims on satsifying everything with this plan but I have put together an example of a pretty darn good eating day that satisfies some of the big ones. Let’s assume a 2200 calorie eating day which is probably about right for a 75 kg person who is active who wants to trim up a little. There are so many variables that go in to whether this is the actual right amount of calories  because yes everybody is different. Different metabolic rates, different activity levels, different fitness goals etc etc.. But the attached PDFfound here  (printed out from our Diet master pro software to be used in our body balance challenge  is a good example of an Australian Dietitians Association recommended ratio of carbohydrate/protein/fats for general health. You should know they recommend 50-60% Carb, 15-20% protein and 25-30% fats, 30g of fibre and no more than 10% of your energy coming from saturated fat, i.e. get a good amount of omega 3 and omega 6 fats with a concerted effort in the omega 3 direction. I have also attached a report on metabolism matters 36_Master_Metabolism_Report_FFPbpversion which everyone should read. We are bringing in the big guns next Monday and Tueday and are doing direct resting metabolic rate measures which if you got last week’s email some very valuable information for those interested in losing body fat. You should call us on […]

The Lunge explained…..

Let’s face it, no one really ‘likes’ likes these but what an exercise! It is important to have really good form. Check out this video demo against your form. Gotta watch your knee position and upper torso. This is a ‘glute’ exercise remember. If you feel tightness in the back leg hip flexor (top of leg at front) then you may need to look at some foam roller work, stretching and or massage. You just have to have this exercise as part of your do anywhere arsenal of exercises. The Lunge

Magnesium – How much? What foods?

Magnesium has been found to be involved in over 300 enzyme actions in the body and is thus considered very important. It is found widely in both plant and animal sources including the following foods:  Green vegetables, legumes, peas, beans and nuts, and some shellfish and spices. Most unrefined cereals are reasonable sources, but highly refined flours,  fruits, oils and fats contribute little. There is evidence that low magnesium in the body may cause insulin resistance which means it could be a precursor to diabetes. The recommended range depending on who you believe for adult males and females is between 320 – 420 mg.  Here is a day of eating with a good amount of magnesium and good choices in general. 1 bowl all bran (138mg) with skimmed milk, 1 kiwi fruit and 4 medium strawberries, Grain roll (24mg) with avocado, tuna, tomato, rocket, tabouleh and capers, Skimmed latte (31mg), 30g almonds (78mg) and 3 apricot halves, Brown rice with sesame seeds (84mg), Grilled chicken breast (57mg) with soy and lemon dressing, ¼ cup sautéed mushrooms in ½ tbsp sesame oil and veggie stock, ½ cup steamed spinach. That all sounds pretty doable!

Clean and press

This is one of the best exercises you can do. Pleas seek medical advice before attempting! Also, you really should have an exercise professional there with you when you first try this one. So basically folks, let’s use common sense here. I hope this video helps you along the ‘learning’ process. I make no claims or necessarily share any affinity. with the guy talking but for the most part is a clip on how to do a very important functional move. When I say ‘functional’, think picking up shopping backs and hoisting them to a high shelf. Squat clean and push press

Who else wants to grab life and live it like there is no tomorrow?

The subject of this post was just going to say, ‘New Site’ but in the end I thought that was boring and went with the one you saw and the one that compelled you to check this out! If you have as your home page ( you should have!)  it is now time to change it to Hi to all. You will notice that we have a new look site which is aimed at helping you achieve the subject of this post. But if you train with us, you will already know this. There are still a few things to be updated but the essential, workable shell is there. You will also notice that our special, no make that ridiculous offer from our brochure is the central piece. So if you or someone you know is looking at starting personal training, it is well worth a look. And believe me it will be pulled soon as my accountant WILL kill me if I continue past September 30. But what I wanted you to really know is that each week we will be updating with useful information in the blog  in the area of motivation/psychology, nutrition/eating well and of course the mechanics of a great training and effective programming. It will be worth reading! We have some great things coming up this year still. Check out the site regularly for updates. We have the Brissie to Gold Coast ride, a ‘Push ups for charity’ event and a ‘I used to be able to….” challenge, if you remember the leather […]

Does Alcohol Make You Fat?

Here is a great little article on something I get asked all the time. Alcohol is something which we all enjoy but what does it do if weight loss is our goal. By Alan Russell Question: Does alcohol make you fat, or is it the mix and food consumed along with it that causes one to gain weight? Answer: This is a question often asked near the holiday season, possibly by clients wondering what they can “get away with.” Your question was formed in two parts: “Does alcohol make you fat?” and “…does the food consumed along with the alcohol contribute to weight gain?” Both scenarios are correct. If you look at the caloric profile of the macronurtients carbohydrate (CHO), protein (PRO) and fat (FAT), each provides a specific amount of energy measured in calories. Basic laws of thermodynamics say that if one’s intake of calories is greater than their expenditure, the excess calories will be stored in the form of body fat. Use the following chart to find the caloric value in foods and drinks. Nutrient Kcal/gram CHO 4 PRO 4 FAT 9 Alcohol 7 Kcal/oz For example, one 12-ounce beer yields 84 Kcal (12 x 7). On a typical drinking binge, several alcoholic drinks can be consumed, leading to excessive calories consumed for that day. That number alone doesn’t appear too alarming, but multiply that by the number of drinks consumed in one day, one weekend, cumulative amount in one month, and you begin to see how alcohol consumption might increase the storage of body fat. In most instances […]

What drives you?

I read a very interesting book last week on motivation. It is called Drive by Daniel Pink. If I could summarise it in 20 words or less it would be this. “The intrinsic interest you have in a task will be more powerful than any extrinsic reward you may earn from doing it” That was probably more than 20 words but it was close! The book was predominantly aimed at business and the management of people but the similarities to what we do with clients is striking. Yes it is good to aim for a 10 or 20 kg loss of body fat or to get a stronger back, but the real goal of adhering to a positive habit of an all round active lifestyle will only be achieved when you actually get to enjoy the process and not just the short term benefits. Exercise needs to become ‘just something you do’ and the sooner you can get in to that mode the better. The other  main tenet of the book was that, for a task to become intrinsically interesting a person must experience autonomy in doing it, usually a quest for mastery (which never ends) and finally a purpose bigger than themselves. Well oddly enough the people we have found who become the most successfully healthy and committed are those who end up really ‘getting in to’ some type of exercise or activity, they develop an insatiable quest for mastery of that but also know that true mastery is not possible (therefore endless interest) and lastly they have a purpose which usually involves the encouragement of others.   […]

Fighting with Fibre

Fibre fibre fibre… what is the deal? It is plastered all over products in the supermarket and the media tells us we should eat it but why is it good for us? Fibre is defined as the material in our plant foods that our digestive enzymes cant break down into absorbable nutrients. There are two types of fibre – soluble and insoluble. Soluble fibre is what the name says – soluble but it is also undigestible carbohydrates. What does it do I hear you ask? slows digestion (great for weight loss and feeling full!) moderates blood insulin moderates blood sugar levels reduces cholesterol provides energy for beneficial intestinal bacteria which alters the environment to suppress the growth of harmful bacteria and improves the overall health of intestinal cells Therefore in a nutshell it -protects against heart disease and diabetes. Insoluble Fibre – speeds the passage of food through the digestive system by adding bulk to the intestinal contents. It also reduces the absorption of carcinogens and other undesirable molecules as the contents spend less time in this highly absorptive area. Fibre is found in pretty much all of our fruits and vegetables. It would be a mistake to think that a juiced orange or carrot (taking out the fibre content) is as valuable as the whole fruit or vegetable. EAT WHOLE FOODS and now you know why your mum got on your case as a kid – “EAT YOUR FRUIT AND VEGES!”