I just wanted to share a goal setting methodology I am using this year. I figure that 2 strength training sessions, at least 2 cardio type sessions and a core stability workout (Pilates/yoga) each week for 48 weeks (allowing 4 weeks for holidays which may or may not be active depending on how the year is going) would be a good achievement when I reflect on how the year went come December 31, 2010. That means I am aiming for 240 sessions for the year. I just got off the computrainer bikes so 239 to go! Use your online diary to track it and review monthly or simply count them off a calendar you have up in your room where you will see it daily. Count it down!
I visited my parents in Sydney over Christmas and the New Year and it got me thinking about life and it’s meaning. They are both in their 80’s and you can bet they know first hand how fast life goes by. Now is definitely time to power up! Why I hear you cry??? Why the heck not is my prompt reply. Life is now and tomorrow offers a new chance at achieving great things because you are going to blink and opportunity (and especially opportunity to those with the energy and vitality to take it) will be gone if you aren’t ready. No pressure folks but instead of getting annoyed take advantage of the media bombardment that demands new goals for the new year. Take advantage of it because it there is a real chance of stimulating action otherwise not taken with the power held with in those words you hear. We want 2010 to be a great one for you, your friends and your family. A life of action, joy and fun awaits you. It is, as always your choice. Hope to see you at the goal setting seminar later this month.
If you are a client of Best Practice you would be well aware that we focus on the fact that you have to be able to translate what you do in your workouts into everyday life. Most people use the buzz word “functional fitness” and this is very true to what we aim to achieve here. The fact of the matter is that whether you are trying to lose kg’s or cm around your waist/thighs or whether you train for health and are in more of a maintenance mode this is going to be for you. In a couple of weeks Anthony will be conducting a seminar on goal setting and this the exact purpose of this trek. To set you a functional fitness goal, whilst also seeing some of the best sites the world has to offer. Details of the Trek Where: Milford Sound, New Zealand How Long: 55km Hike over 5 days When: Easter 2010 (Sun Mar 28 – Sat 3 Apr) Cost: $3000 (all inclusive) + Lots of bonuses!! (One will be additional free training) Register your interest below – we can only take 10 Trust me this will really take your training to the next level, provide a lot of focus and you will see some great results! I guarantee it will be worth it… not that hanging out with us for 7 days wouldn’t be 🙂
Well I hope you all had a great break, got a chance to recharge the batteries and you survived the festive season in a little drier place than the so called capital of ‘the sunshine state’. The Best Practice team is back in action, refreshed and ready to tackle the big year ahead (“twenty ten” from what i was told today is the cool way to say it these days). We said before the holidays that we had grand plans for this year and here are a few things to kick it off. GOAL SETTING SEMINAR – Thursday January 21 at 7:30pm They say if you have no target how do you know what to aim for… and this is so true! Many people set goals but do not actually achieve them simply because they go wrong in a few key areas. Anthony will be shedding his wisdom from extensive experience with psychology, coaching and business to help you not only set them correctly but also plant the seeds for you to be able to achieve them THIS YEAR! This is sure to be a lot of fun with some really useful, easy to follow information! PILATES- Now has FOUR sessions per week! This will start the week of January 18 and will run the following times Monday 6pm (Beginner) Thursday 6:30am (Intermediate) Saturday 8:00am (Beginner) Saturday 9:00am (Intermediate) Remember there is only a maximum of 10 per class – to keep it personal and last year all spots filled up quickly. Get in touch with us TODAY to find out more details! There are many more exciting things […]
It was all a big ruse! Do you think I really wanted to get back in to my leather pants?? I obviously didn’t believe it but it serve a purpose. I am hoping that some of you got something out of the leather pants challenge as well. Personally I dropped over 3 cm and that was probably a minor miracle in itself but more importantly both Craig and Michelle literally transformed themselves so mission accomplished as far as I am concerned. This little challenge was meant to stimulate some interest in the concept of body transformation and remotivating yourself to spice up your training routine. We know it is all about how you feel but it doesn’t hurt to look a bit better either! Check out Craig and Michelle. There will be bigger versions on our website soon. But super cool results I think you will agree! Look out next year for an actual body transformation competition complete with prizes and the whole shabang
You know one of the most important things about setting a goal is a strong emotional connection with the result. Perhaps I needed to pick a challenge that piqued a stronger response in me. Nevertheless, the last 12 weeks have been an interesting challenge. Have a listen to the you tube video for the final run down. The picture of myself below is perhaps as good as it gets for the leather pants (I wasn’t sucking it in I promise!) and maybe it is good bye for good to those things of the past, especially those things of questionable taste! Well done to Craig and Michelle who are indeed in the best shape of their life. There will be some great pictures up of their achievements very soon. So look out for those and marvel at what good goal setting can achieve. One final thing on a personal note is that I would like to announce my engagement to one beautiful woman called Jacqui Mayer. Happy times here at Best Practice! Hope your year has been as good as mine! How? Why? (is he still breathing?) Jenny what was the name of that seamstress again? Not quite ready for the body building contest I guess. Maybe next year folks……
Ever blamed your hormones for what you ate??? Whilst we could go into great detail in this area, I wont bore you with a physiology lesson. I will however give you a bit of an in depth look at a couple of key hormones which affect our eating and how we feel. Do you ever get that feeling when you have not eaten in a while (say 6 – 7 hours) of a real aching, disturbing, frustrated feeling inside your stomach? A feeling which is almost like a gremlin has crawled inside and is playing havoc on you? Well this is hormone in case point number one. Ghrelin. It is triggered when your stomach is empty and makes you feel super hungry. The little guy inside cries out “feed me, feed me, feed me” and to silence him you usually grab the first thing you can put your hands on (we all know what choices they usually are 🙂 ). TIP #1- Avoid this little gremlin and eat every 3 – 4 hours. So we have looked at one of the hormones when your stomach is empty… what happens as you start to eat? You have these little receptors on the side of your stomach (mechano receptors) which when they are triggered from your stomach expanding sends a message to your brain. After 10 minutes your stomach elicits a hormonal response as a result and our hormone number two is Cholecystokinin or CCK. This hormone along with the receptors on the outside of your stomach lets your brain know that you are being fed and you are […]
We all know that this time of year gets a little crazy. Every which way you look you are being invited to Christmas functions where the challenge of ‘just a couple of drinks’ is put upon you. This is a critical time for everyone where it is so easy to undo the good work you have put in this year and have it blow out all too easily in the space of six weeks. I spoke about this in great depth at our nutrition seminar but here is a little snippet of information in case you missed it. Below we take a look at abundance of calories in drinks alone. Becareful however of the calorie laden foods which go hand in hand with some of these drinks (cheese, nuts, chips, deep fried goodies, pastries and kebabs to name a few. Hopefully you will think twice before you have just that ‘one more’. If you consider that a single extra night of drinking each week can result in another kilogram of body weight by the end of December, it is easy to see how weight gain is a common side effect of frequent partying. Standard Drink Calories Kilojoules Training Hours Crown Lager 150 630 1hr on bike Hahn Superdry 100 415 1hr walk Coopers Premium Light 85 350 10mins skipping Pure Blonde 105 445 20min rowing Bourbon & Coke 120 500 30min X Trainer Bourbon & Diet Coke 70 290 10 flights stairs Bundaberg & Coke Pre Mix 275 1150 30min run Smirnoff 210 880 20min boxing Ruski 220 990 60mins cardio […]
Someone said to me the other day that 3 cm lost at this time of year is like double that because of the pressure of over consumption and the usual ‘extra’ that magically arrives around the waist or other susceptible areas (you know where I am talking about!). Maybe that is true and was aimed at making me feel better as my results, whilst positive have not been as spectacular as one might have expected or hoped for. But reality is reality. A month (October) without drinking, whilst very healthy was not enough on it’s own. A month with out coffee or chocolate whilst an exercise in self discipline, again was not enough. So what is next in the arsenal? A stronger level of diligence in calories in versus calories out! After this we are talking more extreme body building techniques. Perhaps I will set that as a challenge next year if I can convince myself that a 6 pack is worth having. In the end, health is the top priority for me but use what ever motivates you. If it is a picture of a cut up super model, male or female then go for it! But quick update on the leather pants….. After a training session. Couldn’t have been that hard. We are still smiling!! I have 3 weeks. Still working on it folks. 1cm per week still needed really. Time will tell. Craig and Michelle, still on target! Craig lost 1 cm, Michelle lost almost a kilogram. Well done team…..Focus, focus! There is a photo shoot coming. […]