Fitness Coaching and Personal Training

Anthony Gillespie


Low risk, feel good entry in to changing your life

Go to this link and turn the sound up. I apologise ahead of time for the sound quality but the information is something you or someone you know may want to know about. This exercising gig is a good thing and sometimes we need to be reminded!

The importance of the GI (glycemic index)

  I am guessing some of you are still a little confused and who could blame you? There are so many different pieces of information out there on how to eat, some of them reliable, some of them not but how do you tell the difference? Well the solution is to trust us! We will find the most reliable information as that is our job and besides that we like doing it too! So what is the deal with GI? GI stands for Glycemic  Index and indicates how much of an effect a carbohydrate type food has on your blood sugar level and there for your insulin. The faster your blood sugar level rises the higher the GI of the food. The index is based on comparing foods to pure glucose which is classified as 100. High GI is any food 70 and above, Moderate GI is any food from 56-69 and Low GI are any foods 55 and below. In this series of blog entries (there will be three) we will 1. Define what the GI is and why it is important, 2. Give you a list of common foods and their GI values and 3. Provide an example 1 day diet that aims for a healthy low GI approach. The GI of carbs is important because research strongly suggests that high GI foods put a lot of pressure on our insulin response and a diet made of high GI foods increases your risk of heart disease significantly. If we continually consume high GI foods and therefore continually ask […]

The busy breakfast

Welcome to a breakfast at Best Practice. When you are on the go and don’t have much time to prepare food this is a good one to ensure you cover all your major nutrients and give you a great kick start to the day. Ingredients Cornflakes (40g) Muesli (100g) Protein powder (1 table spoon – 20g) Milk (1.5cups) Total Calories – 730 The Break Down Carbs – 107.5g (59.8%)        Protein – 41.1g (22.9%)           Fat – 13.8g (17.3%) Note – The quantities above would be suggested for an active Male wanting to consume 2000 – 2500 cals per day. For a Female (1500 – 1700 Cals) quantities would need to be reduced. *To reduce the fat content – low fat milk would be a better option. Remember however, muesli contains a lot of good fat (and fibre!), hence part of the reason it is added in 🙂 If you have more time on your hands this can be jazzed up a little with almonds and fresh cut up fruit added in. EAT UP AND ENJOY!

Exercise (s) of the week

We are continually under gravity pressure. Did you know that the typical head weighs about 10% of your body weight? That is some pressure on the rest of the body to keep things in alignment. The typical posture of the untrained is one of head forward, rounded upper back and protruding stomach, not particularly attractive to be honest. It is NOT age, it is training. See below (our famous model!)  for two great exercises to arrest the pull of gravity. It is true that the ground is pulling us all back in eventually, do what you can to keep tall and slow down the inexorable draw towards the dirt. Fight it I say!

Crossfit and the principles that guide them

You may or may not have heard of crossfit. It is a type of training that has many followers across the world particularly in the armed forces but don’t hold that against it. I don’t necessarily agree with everything that the founders and followers espouse but I certainly have a close affinity to the following description about training, fitness and nutrition –  “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman “

Breakfast Low Down

This is the most important meal of the day and usually the meal which gets skipped the most. I personally can not think of a worse start to your day than missing this meal simply because you are ‘not hungry’ or you ‘run out of time’. The effects it has on slowing down your metabolism and providing you with no energy to get you through the morning is a disastrous thought. Below we have a look at ways around this and what is the best foods to eat first thing in the morning. With every meal we try to get some protein so cocopops and milk is not suffice to get our day started. Here are a few. Mince on Toast(preferably multigrain or soy and linseed – see last weeks bread article) Best Practice Breakfast – Boiled egg, toast, salmon, rocket, diced tomato, avocado  and a sprinkle of cheese on top (great for the weekend when you have a little more time) Bircher Muesli (stacked with fibre – this is going to make you feel fuller for longer) Porridge plus LSA (Linseed, Sunflower and Almond – fantastic to get your omega-3, protein, vitamins, minerals and fibre) Protein Shake (if you aren’t hungry in the morning and cant handle the thought of solid food or if you are on the go this is an excellent start rather than skipping the meal completely) If you started your day with one of the above (most are quick and easy to make) you would get a massive big tick for meal #1 of the day. You may even find that […]

The Bread Debate

Going to the shops these days, you have a myriad of choices when it comes to bread. The advertising on each loaf will have you thinking that each one is the best for you. Below is a link to a great video posted on the Today show with expert dietitian Susie Burrell. Definitely worth a watch with some surprising results on your favorite bread.

It’s like money in the bank

I think exercise is to the body as saving is to finance. Every time you do a workout you are investing in your health and building credits up that you can draw on at any time. If money creates freedom then a consistent training program creates a life worth living. You can diversify your investment plan thereby spreading your risk. Most people start with a tried and true low risk cardio training program and walking is a good start. As people become more sophisticated with their investing they start to see the benefit of core training methods like Pilates and yoga…..and then with even greater knowledge understand the powerful currency that strength training with weights is. These activities are part of the arsenal of the wise investor! Remember that you can’t keep withdrawing from the bank, you have to make regular deposits. This metaphor holds true for relationships and perhaps even more so. So start your ‘savings’ plan now, it is never too late to make a difference but the longer you leave it the less you will enjoy the power of compounding interest and the satisfaction and joy that come from having built a solid base over your life.

Exercise of the week

The age old push up is one of the best upper body exercises you can do and the coolest part about it is that you can do it anywhere. If you want a strong chest, great shoulders and toned looking triceps then this is the exercise for you! But probably the easiest way to learn is to watch this video observing the form and learning some great variations.