Fitness Coaching and Personal Training

Anthony Gillespie


What is the best fish oil and do we really need to supplement it anyway?

This is a big confusing subject so hold on to your scientific hats! Everyone seems to be in agreement that we need more Omega 3 in our diets. Not too much argument there. For the non-scientific of us, there are many clues that consuming a diet high in Omega 3’s is a good thing when you look at cultures that have that versus cultures that haven’t The very best examples of those that do have it, include the Okinawans in Japan, reputed to have perhaps the healthiest diet on the planet if longevity and quality life can be a barometer. Then we have the people of the Mediterranean region, who balance out their high saturated fat intake with plenty of Omega 3’s and thus have a low incidence of heart disease. You just need to look at the rates of disease in general and other inflammatory illness in countries like the US and Australia to think that perhaps they are doing something right and we are doing something very wrong. SO WHAT IS OMEGA 3 & WHAT DOES IT DO? Omega 3 fatty acids cannot be produced in the body and therefore must be consumed. They are known as essential nutrients for health because they are related to so many important processes. Two of the most important Omega 3’s are the long chain fatty acid eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). All cells in the body are surrounded by a fatty membrane, which regulate messages in and out and these two unprounouncables help that. If the membrane is healthy then […]

My 3 month challenge. No caffeine, no alcohol, no added sugar, gluten free…..

You have probably read this headline and said, “kill me now!” This is not going to be some tale of this Brisbane Personal Trainer being holier than thou either btw, but I can tell you that walking away from a party wanting only to wee myself silly because of all the soda water (and not beer) I drank does give a sense of slightly  ‘justified’ superiority because your mind, is so just so damn clear….if nothing else. Well, no there really is something else and I want to talk about that today. And look before I start ranting about how hard this has been and woe is me, let me just give a minutes silence for a mate of mine who has been alcohol free for the past 3 years – Good on you Damo who did the amazing Jog out of Fog and ran from Brisbane to Sydney to raise money for Cambodia Vision. I don’t imagine this has always been easy for him even though he now looks like someone who never drank in his life. He is also caffeine and gluten free I believe, but not so sure about the sugar. The upshot of it is, that he is the ultimate picture of health compared to how he used to be and he is the happiest I have seen him and I mean genuinely happy, not the temporary ‘happy’ you get from a couple of schooners. This blog is about my journey with a diet approach that does not come naturally, but is having some unexpected benefits. […]

Fascia and Foam Rolling

Fascia is a fibrous net of connective tissue that surrounds every cell in the body and is crucial to muscular function. Fascia runs from your head all the way to the tips of your toes and is involved with most organs and structures in between. Think of it in a way that if you took everything in your body away, besides the fascia, you would be left with a outline of your body. Take a orange for instance, if you removed all the juice and flesh from inside it, what are you left with….well we could say that represents fascia. Now fascia dysfunctions can create abnormal strain and pull bony structures out of alignment causing pressure on joints, resulting in pain and discomfort. Nerves, veins and arteries can also become trapped when dysfunction occurs causing various problems. This is where myofascia release or in other words foam rolling and trigger pointing comes into it. The purpose of this release is to elongate and soften the connective tissue. Sustained pressure (trigger pointing) allows fibres to lengthen creating more space and therefore reducing myofascia strain and tension. A trigger point is a tender spot where muscle has hardened and causes localised pain or referred pain when compressed. Common causes of this include overuse/muscle strain, direct trauma, inflammation, stress, prolonged immobility, hormonal or nutritional imbalance and poor posture. Myofasica release is intended to improve localised tenderness in the fascia, improve range of motion and flexibility, improve performance, facilitate a quicker recovery and I could go on and on but let me just tell […]

How to organise your way to healthy nutrition

Let’s face it. We all know what to eat. We just don’t know how to get organised to actually do it. Sure there is lots of confusion out there when it comes to eating well but the overall picture of good healthy eating is pretty clear for most people. You know what I am talking about…. more fruits and vegetables, lean portions of protein, more fibre and healthy fats. That’s kind of it in a nutshell. I know you probably still have lots of questions about nutrition beyond that thanks to the crazy diets in the weekly mags and the ads you see promising rippling abs and shapely booty by taking a tablet or something else just as ‘too good to be true’. All in good time for those questions. Right now I think you just need to get generally organised in your kitchen. If you would like to see how we do it go to this page and get your free Kitchen Rescue Pak. I know there should be a C in there but just run with me on this as you are getting distracted 🙂

How to set up a very affordable home gym

I know this sounds like I am trying to do myself out of a job here but you know what, we can’t help everyone and not certainly not everyone can afford a personal trainer. In addition to this though I would say that everyone, our clients included, should have a home gym set up because it is more about the TOTAL approach that will make the big difference to achieving outstanding results and being able to do stuff at home is convenient and takes out the issue of ‘not having the time’. I was eyeing off an outdoor undercover area of my home the other day and fantasizing about what I could put there if money was no object. I realise this is a little off topic, given the headline but indulge me for a second on this one first. Firstly, I would want to have a nice open area to roll and trigger point in, this open area would certainly have nice gym rubber flooring material with a fleck of ‘best practice’ orange….of course! As you know ‘rolling’ and trigger pointing is the very beginning of every workout we do, so a natural first priority. Next I would have the big gun piece of equipment that every serious gym needs, as the showcase of my poser gym. That piece of equipment would be a serious looking squat rack with all bells and whistles including a ‘torsonator’ attachment, spotting arms and a nice polished timber lifting platform (BP logo in the middle). I want this piece to be super solid […]

The top 5 changes you can expect after your first 90 days of training

When you start exercising you are wanting results! So what can you expect to see, feel and experience? Can you get a 6 pack if you currently have an extra 20kg in 90 days? If you believe the hype that is thrust down our collective throats at the local newstand, then you might be setting your expectations a bit high. This is bad because the exercise gig is a life time sentence and the sooner you accept that and get on board with a sensible approach, the better we will all be! Sorry, but there are no quick fixes here and I KNOW you have heard that one before from me. If it is possible for you to do massive things in 90 days I will wager a pretty penny or two that it won’t last. And again, you have to realise, that for you to really enjoy the benefits of exercise, you have to be a total convert that sticks with it until it is the habit that you can’t live without, never feeling quite normal unless you have a bit – yes that is the definition of a junkie too. But it is ‘A’ okay for this process to evolve slowly over time. If you do really end up going all the way with the health and fitness lifestyle I will boldly state that yes anything is possible, 6 pack and all. Just remember that there is a price to pay for what ever level you end up aiming for. You must know that I am 51 year […]

6 Tips and Tricks for Staying on Track with your Nutrition and Training This Easter

Yes Easter is about celebrating and indulging in many things sweet and while it is very easy to go overboard with the yummy stuff, balance is the key. There are a few tips and tricks that can help you stay on board (somewhat) with your nutrition plan, whilst still enjoying all the perks of the Easter holiday’s. Yes this does mean that you can have your cadbury easter eggs, but these tips will help you from completely falling off your nutrition plan. Remember the word ‘moderation’. This is hard I know because modern day chocolate is literally engineered to make you want more and more. We live in a capitalist world driven by the profit motive. So keep this in mind when you start the indulgences, as the game is stacked in their favour. It is certainly a viable alternative to by-pass it completely….. Just saying. But yes I know, we live in the real world too! Tip 1: Breakfast of Champions! Start your days with a wholesome breaky as you may not be able to control what goes on the table for lunch! This could be something such as a green smoothie, filled with loads of nutrients and fibre. Tip 2: Water, water, water! Drink plenty of water during the day. If you find it difficult to drink lots of water, try adding a wedge of lemon or a couple slices of fruit…..or even cucumber. Tip 3: Eat plenty of veggies! Before you dive into the Easter goodness, fill up on lots of vegetables as they are full of […]

Diastasis Recti. Funny name. Not so funny to have.

Firstly, apologies about the photo. We are guessing, she hasn’t had babies yet! But we wanted to focus on the female abdominal region and it is the only appropriate (ish) photo I could find that I am allowed to use! Now i’m guessing if you’re not female or not even pregnant, this may be of no interest to you unless your wife said “Hey darl, look this ‘diastasis wotsy’ one up”. Whilst it is true that men can suffer an abdominal muscle separation, it is not super common and not the focus of this article. Sorry blokes. Diastasis recti is a condition that can occur during and or after pregnancy where a woman’s inter-recti abdominal muscles (you could say between your ab’s) distance increases. An increase of >2-2.7cm is considered a pathological diastasis (separation) of the rectus abdominis muscle (DRAM). Diastasis recti is a frequent occurrence with a prevalence of 30-70%. This condition is due to the thinning and stretching of the linea alba (the bit that separates the left abdominals from the right). These alterations occur due to hormonal elastic changes of the connective tissue, mechanical stress placed on the abdominal wall by the growing foetus and the displacement of the abdominal organs. The abdominal wall is key in many functions including, posture, trunk and pelvic stability, respiration, trunk movement and support of the abdominal viscera. This increase in the inter-recti abdominal muscles can potentially put these functions at risk and weaken the abdominal and pelvic floor muscles. These changes then increase the vulnerability to injury of the lumbar […]

A novice’s diary of the Mooloolaba Triathlon 2017

You know, it is usually me talking clients in to doing events. I believe events bring focus to your training which isn’t always easy to….well focus on! And just because we are trainers/coaches with an extensive background in sport and being active in general, a consistent exercise gig doesn’t always come easy. I personally have to use tricks just like I teach my clients. So back in October 2016, a couple of mates who also happen to be former clients suggested to me, that I might like to join them in the Mooloolaba Triathlon in March of 2017, which involves a 1.5km swim, 40km bike ride and 10km run. I like this kind of thing, you know former clients hassling me to do something. It means I brought up the kids the right way! Up until that point the longest triathlon I had done was the Corporate triathlon on the Gold Coast, which requires a 400m swim, 10km bike ride and 4km run. I have done that with clients at least 4, maybe 5 times over the past 12 years, but that is it for my triathlon experience and the last one I did was 2015. When the email came in, I promptly did what most of my clients do after being asked to commit to something and ignored it a bit and not exactly hoping it would go away but more sat on it for a while. A good while actually waiting for inspiration or more cajoling. Then one day I really thought about it and the old ‘bucket […]