Anthony Gillespie, Author at Best Practice Personal Training - Page 46 of 54

Anthony Gillespie


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.

Food Hierarchy!

With SO much information out there on nutrition it is hard to know where to start and what to eat. Some say avoid carbs, some say avoid fat, some say eat everything in moderation but what is the best way to eat. When you think of putting together a meal at ANY time of the day use the following order and you cant go wrong. Start every meal with some form of Protein (Lean steak, chicken, fish, eggs, nuts, seeds and lentils). Sure to help building the all important muscle and have you feeling fuller for longer! Fibrous Carbs– Think Vegetables and lots of different colours. High in nutrient value and low in calories Good Healthy Fats – Omega’s found in fish Fruit – at least two every day Starch Carbs  – natural starches and grains (breads, pastas, rice etc).  Plan your meals rather than reacting when you are hungry and make sure this process is followed. You cant go wrong. Remember if you are on track to losing weight nutrient dense, high satiety foods (makes you feel fuller quicker and for longer) and  calorie sparse is your aim!

Exercise of the month

There are some exercises that are a waste of time. Just go to any gym and see someone sitting on a pec dec machine and you will see a classic example of wasted time. Why is it wasted time? Well it has two things wrong with it, it puts the shoulder joint in to a vulnerable position under load and unnecessarily increases risk of injury.  It also targets a muscle group in a decidedly non- functional way, which means it engages nothing that will lead to useful strength in the real world unless you are trying to improve your hugging strength in a seated position……not likely I am guessing, unless you are feeling very loving! So the exercise of the month to replace that one is the chest press on a swiss ball. Check the link about below for a demo of this done well. Remember this exercise only makes sense in a balanced program because, chest strengthening is not as important as back strengthening in the average person. Always email us if you have any questions. We are here to help!

Body fat solution

There is a solution and whilst we will always tell you it is simple, you will agree it is certainly not easy at times. There is a brillant book that we recommend every fat loss client of ours read. It is called the Body fat solution by Tom Venuto. It is clearly written by someone who has both the theory and the practical absolutely down pat. He starts the book by dealing with the importance of goals and the mental approach required, smart man. We will harp on about that ad infinitum because verbal reinforcement can lead to implementation which leads to the holy grail, behaviour change and it all starts in the head. Here is a link to the book, go to it and get hold of it any way you can. If I could get reselling writes I could be a rich man because it is the last word on the solution to body fat and you don’t need me to tell you there is a high need for the right information in this area of health.   It is no quick fix but it will, if followed properly lead 100% to the result, guaranteed. Trust me, I know that he knows what he is talking about! 🙂