Fitness Coaching and Personal Training

Anthony Gillespie

11/12/2009

Hunger Hormones

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 […]
10/12/2009

Drinks anyone?

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 […]
03/12/2009

The journey of leather continues….

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. […]
02/12/2009

I’ll have what she’s having!

Most of you probably remember this classic line from the movie, When Harry met Sally. Don’t underestimate the power of modelling: the example you see makes you want to be like that, especially if it looks good! As most parents end up realising it doesn’t really matter at all what you say it is what you do in the end that counts and it is what kids will copy. The message this week to find from someone around you that is doing the job and start mimicking. It is a brain physiology fact that we work better with images and the richer the detail the better. Perhaps you are reading this and think, ‘well you know I am doing pretty well’. If that is you great! Be the object of inspiration. You may have received an email with an offer to your friends and family. I encourage you to encourage them to make a commitment and get moving. Why wait? Life is happening now whether you think it is or not. We all know that once you can get that boulder moving it builds a life and a force of it’s own that can smash through big barriers. We have had the privilege this year of witnessing plenty of that!
02/12/2009

Did you know…..?

What is 100 extra calories per day going to do to me anyway? Well the answer might shock you. If you consume just 100 extra calories per day to what your body needs given your current level of expenditure it would take just over 3 years to put on 20 kg! So even if it is only 50 calories per day you will be 20kg heavier 6 years. 100 calories is not even a capucino! So the message? Little bits often, count……alot. We just looked at the intake side. Consider what little changes to your current activity level could do to balance out the scales. Park your car further from the shops, change the channel by getting up (chuck away the remote…even better chuck away the whole tv set!), walk as much as you can when you are shopping by not taking the escalator etc. Again, a little bit often….. helps a lot! The basic message is that you need an awareness of what your body needs to maintain it’s current weight. If you believe you need to drop some weight (read: body fat) then you need to create a deficit between what goes in and what goes out. It is really not rocket science folks. First you need awareness of some numbers and second you need a plan to achieve what you are looking for and of course, third you need to do it! Exercise is MOVE, Nutrition is EAT, Goals is THINK. That is what we are about.
23/11/2009

It’s too hot for leather…

Hi folks, watch the video for the latest instalment but something I didn’t mention in it was this. Last week was a bit of a disaster due to an injury whilst trying to do more than I was ready in my chin ups. I paid the price for not practicing what I preach re regular massage and I perhaps progressed the increase in load a bit too quickly. But this training thing whilst a science does have a bit of art to it as well. I have a plan going forward because that is the name of the game, learn and adjust. I have attached a link to a description of my diet today and pretty much what I am aiming for the next few weeks using our new nutrition coaching software. Enjoy folks!   ags-1-day-meal-plan-2000-cal ags-nutrient-summary-november-09
20/11/2009

Your regular fitness benchmark is coming

Next year we will be offering you the opportunity to measure your progress with  Fitness Test week. In the last week of every quarter, instead of the regular group training sessions we will be doing benchmarking of where you are at. You will have a choice of being tested on cycling, swimming, running, rowing, push ups, chin ups and or measurements of waist, hips and the skinfold of your choice. Sounds like fun doesn’t it? We figure that you need to know how you are going a little more regularly. You can’t improve what you don’t measure!
20/11/2009

Keep supple my friends!

It is an unfortunate fact that unless you either stretch, massage or do some form of myofascial release (more on what that means further on) you will get an injury. When you exercise you are using muscles repetitively and whilst this is a very good thing to do, they do get tighter and with out preventative maintenance, will ultimately  lead to dysfunction. My advice is to stretch after all sessions to keep up the range of motion if nothing else. There is a bit of academic controversy as to whether stretching really prevents injury. My instincts say ‘it can’t hurt’ because it does actually feel good to do and yogis for centuries can’t be all wrong! Secondly,  get regular massage. Who is going to argue with this one? I made the classic mistake myself recently of letting it go too long with out one and payed the price and had my   leather pants program interrupted (not happy!). Thirdly I am going to recommend the foam roller as a form of self massage and classic preventative care.  This funky device has been used by phyisotherapists for some time and is a tool everyone should use in some capacity, to maintain the suppleness of their body. We will be running a short course in how to use these things effectively in the new year. I strongly encourage you to get one and then use it! We have them in stock.
16/11/2009

Reminder: Nutritional Seminar 30th November

Monday, November 30 in the Small Group Training room. 7.30pm. Bring friends and family or anyone interested in learning some handy hints going in to the danger zone. This is going to be the first of our monthly nutrition education series. Better late than never!! This was indeed one of our goals for 2009!!! We have always wanted to give better service in this direction and have got our act together…. finally. This seminar will be presented by myself and Jimmy and will be entitled, Fending off the Festive Season Minefields! We will be covering amongst other things, useful information on how to deal with the attack of the ‘friendly’ alcoholic neighbours, the mind numbingly boring work function (ours will be nothing like that!) and how not to eat a weeks worth of calories at the dessert table. It will fun, stupidly entertaining but rest assured useful! Sign up now below as we do have limited space –