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16/12/2015
running

How to stay on track these holidays.

Let’s face it, it’s hard to stay on track on holidays. Also, we live in a very fortunate place where a lack of food is not usually our problem. Ahh yes the doubled edged sword! We are not going to starve but will we eat too much this Christmas? Whilst we don’t count calories here at Best Practice, it is a solid fact there is much ‘energy’ stored in the various tasty treats that get thrust in our face a bit more so than usual around the Christmas period. Without being accused of being the Grinch of Christmas, let’s look at some strategies for incorporating a bit of naughty whilst staying nice to our temples. We all know that there is a price to pay if we let things get out of control, so read the list below and think about it a bit when next faced with the calorie oblivion of the staff Christmas pudding. We may not know exactly how many calories are in that mince pie, but I can tell you that it does equate to something extra that must be dealt with somehow. You can decide whether it is worth it when you really consider the reality of ’cause and effect’. After all, you know what your body can handle – so listen to it this Christmas and keep exercising too. It is simple mathematics when you consider what the end result might be of nothing going out and stacks going in. It doesn’t end pretty! So here are my Top 7 strategies to avoid big […]
02/12/2015

Why your back is sore and your booty is small

Okay… I don’t really know why your back is sore or your booty is small, but there is a good chance there is a weak glute issue lurking. The two are not necessarily related but they certainly could be. This exercise below (the single leg glute bridge which you probably haven’t seen or done) ably demonstrated by Kennet could help get your glutes activated and worked out well as part of a bigger program – if it is identified that your glutes are not doing the job they were designed for and/or you aren’t doing enough of the right glute exercises including this one. But hey, don’t go rushing into this exercise if you currently have a bad back. Please see your physio, chiro or osteopath first for a proper diagnosis and specific exercise prescription. Consider poor core stability as another obvious and likely cause for the back issue too by the way.
02/12/2015
PN food prep graphic

Meal prep made easy

A big part of a healthy life is eating nutritious food. Most of us know what to do, it is just the doing part that can be tricky. Right? Sure there are tricky methods to rip up for your next body building competition, but I am guessing that is relevant to exactly none of our followers. Okay, maybe one or two but for the rest of you, you don’t need to make it complicated at all. It is about habits of time saving preparation methods and cooking for more than just one meal for optimal meal prep. Organisation is obviously key for this. I know that most of you reading this are professionals. You know your job really well. You would never think of not being organised for important aspects of your role. Let’s borrow that habit of yours and put it into your diet approach. As you know, I studied Precision Nutrition and I receive simply fantastic tools and strategies from them all the time. I am not into reinventing the wheel, and when I find A-grade information I want you to have it. Check out their infographic on meal prep that you can easily print out and keep in your kitchen. My psychology training tells me that if you see something enough, it will begin to seep into your subconscious – and when you start doing, you start to get into the groove of the behaviour. If you want to be truly healthy, then getting on top of this eating thing will be top of your list. I […]
21/11/2015
IMG_4113

The best cardio machine for your home?

You won’t find this on your infomercial late at night because it is just way too simple and you can’t fold it away that easily and never use it again! I am thinking you have worked out what I think is the best cardio machine for home is based on the picture! Yes it is the humble rowing machine. Now I don’t have any connection with the Concept 2 boys as such but I must say it is the recommended brand I would go for and the ones we use in our small group training cardio program. The reason is that they just last, but be sure to expect to pay for that quality. If you do end up looking for one please contact me as I am sure with some of my connections I can find you a better deal than if you look for one on your own. So why do I like the rowing machine so much? It is pretty simple really. Your weight is supported so there is no impact. It is therefore great for those who can’t handle running. You work your upper and lower body so it consumes a A LOT of energy and is a full body workout. You pull back which we don’t do enough of in our day to day existence. Look at the classic forward head posture of your average person which comes from all that work we do in FRONT of the body.
21/11/2015
Hand-Portion-Guide

Is calorie counting dead?

You know what? I think it is. A calorie is no longer a calorie. There are a couple of reasons for this. The first is that calorie counting is notoriously inaccurate and secondly, and perhaps more importantly, it is dead boring, so no-one can really stick with it for long. I will not deny that I have used this method of counting calories in the past with clients because at the time I felt that level of detail was important for that individual and it really did work for a certain type of personality. Even though the actual number of calories in food may be an inexact methodology, the ‘awareness’ that one food is way more energy dense than another is well worth knowing and is something that can scientifically be shown. There is no denying that if you consume more energy than you expend you will put on weight. The problem is in the fact that some people metabolise food more efficiently than others, so putting numbers on what can be eaten before putting on weight is very individual. So what is the solution? The boys at Precision Nutrition have come up with a very simple way to calculate what your portion sizes for what eating should look like. I love simple, and the visual is something that sticks and is a great reference point you will be able to use anywhere and keep using. Don’t get hung up on the man/woman thing either. Obviously your size, no matter what your gender will be relative and this method still makes […]
12/11/2015
Best practice energy zone

How to….Not fall off the fitness perch this festive season

FESTIVE SEASON TIPS Are you sick of having to start again every February? You’ve trained pretty well most of the year yet come the Festive season the wheels fall off due to time and what I call ‘beer’ group pressure. The price you pay for allowing this to happen is high. It may feel good at the time but the extra kg’s surreptitiously slide on, the foggy brain blurs your ability to make sound decisions and the accumulation of stress as you mentally realise what is happening and you physical feel the ill effects of a less than optimally functioning body Your social calendar starts to push ‘other’ appointments out of their usual time slot. This is the start of the rot. You CAN do something about this! Number 1 strategy is to be aware of the dangers. So many issues creep up on us because we decide to bury our head in the sand and pretend something is not happening. You are ahead of the game already by acknowledging it. Keep recording your training sessions completed each week and keep it somewhere you can see it regularly. We use our smart phone app with our members to simply update each time a training session gets done. The strongly coloured little exercising person icon becomes a little addictive as does the accumulation of My Zone points. Set your social calendar AROUND your training appointments. Set them like they are carved in stone and you will be pretty soon in the hallowed ground of non negotiable habit. Be realistic in your […]
12/11/2015

The top 3 fitness trends of 2015. Will they continue?

The top 3 fitness trends of 2015, according to the authoritative ACSM stated early last year were – Body Weight Training High Intensity Interval Based Training HIIT Educated, Certified and Experience Fitness Professionals Check out the other 17 in this interesting article in the SMH back in Jan 2015 For what’s predicted for 2016 go here – Fitness Trends of 2106  We have the new number 1 fitness trend sorted here at Best Practice too by the way and quite a few of the others. Let me know what you think. Is Crossfit really just a fad?
18/09/2015
268

The magical power of sleep

Is there anything better than a good night’s sleep? Research is now telling us that it is much more than just a subjectively ‘good’ thing to do. Let’s have a look at the magical power of sleep… How’s this for a list of general benefits? If you’re wanting to reach optimal levels of brain power, make sure you rest nicely. Just as we need enough rest to function physically on a day to day basis, your brain needs enough also to be most productive and efficient. This seems like common sense, but it’s definitely worth mentioning at least as a reminder.  Creativity – getting the right amount of sleep essentially works its magic on your brain which enhances your creativity levels. So if you’re thinking about taking your art supplies out on a beautiful sunny Saturday, make sure your Friday night sleep is a good one!  Some of you might find it hard to believe, but sleep has actually been shown to improve your memory. “How?” I hear you ask… Research shows that you actually practice certain things you learned (or attempted to learn) while you were awake whilst you sleep! If you’re thinking about going on a diet, have a think about this: in the brain, the same sector are in control of metabolism and sleep. Diet studies have found more fat loss is associated with well rested people.  This one might seem pretty obvious, but getting adequate rest helps you improve your quality of life. If you’re resting too little (or even way too much), the way you feel on a […]
02/09/2015
Dave Heath 2007 to 2015

A great success story

Boy oh boy, do we have a great success story to share! The person involved in this story is 43 year old David Heath who is a previous Best Practice Personal Training member. Read what David has to say below:   “I thought you could pat yourself on the back for some habits from my Brisbane days. I always remember you telling me “you can’t out-train a bad diet….“, so I’ve finally got around to doing something about it (after my wife, Narelle, said she wanted to do something as she had been feeling lethargic etc). Not advocating one particular diet over another or anything (I still have my Precision Nutrition/examine.com feeds directly feeding into my inbox) but Narelle landed on whole30.com as it didn’t seem too ‘left of centre’/extreme. I simply ate fresh fruit & veg + meat and gave up dairy/sugar/alcohol/processed grains for 30 days (& threw the scales away) to see what happened. I definitely haven’t skimped on portion sizes & have enjoyed cooking up eggs/mushrooms/tomatoes/salmon for most breakfasts!  Always feeling full so not a starvation diet. Well today was day 31 so I actually weighed/measured myself and was pretty amazed at the results: 66.5kgs, 77.5cm waist – so dropped ~6kgs & 5-6cm off my waistline. I don’t think I’ve had such a low weight/waist measurement since early uni days. I think I got to 80cm whilst in Brisbane working with Best Practice but definitely not as low as 77.5cm. I am still riding regularly (200-250km/week) & started lifting weights again so keeping the exercise up (I […]