Have you ever watched tennis players before the game starts? What you probably don’t see before they get on the court is their general warm up phase. It will likely include a light jog and various large movements of all parts of the body, not fast and not intense. This raises the temperature of the blood which means it flows faster to the working muscle leading to lubrication of the appropriate moving joints. What we then see when they get on the court and before the call of the umpire to start the match is the specific warm up phase. They go through all the strokes that they will be performing in the game in slow and deliberate form and then with each passing minute slightly upping the ante. What they are trying to do is arrive at the beginning of the match ready for maximum action. The point I am getting to is that your workout should be prepared for in a similar fashion. Try this next time you are in the gym about to do a progressive strength workout. Jump on the rower or cross trainer or treadmill. Go for about 3-5 minutes aiming to get a light sweat on the body by the end. Go through a whole body routine like reduced range squats, push ups, lunges, bent over rows, rotations, crunches and back extensions – all the major movements of any strength workout. Do this for 2-3 minutes with 20 seconds on each movement and going continuously. Aim to increase range of movement with the completion […]
Habit 1: Eat slowly and stop eating at 80% full Habit 2: Eat protein dense foods with each meal Habit 3: Eat vegetables with each meal Habit 4: High starch foods only after intensive exercise Habit 5: Eat health fats daily For a useful “cheat sheet’, you can carry with you from Precision Nutrition, go here!
How much is too much? Well the typical Australian has around 34 teaspoons a day. This is way too much! It should be less than 5 teaspoons if you are serious about being healthy. Here’s a typical not so healthy Aussie day of eating. Easy to get 34 teaspoons+ if you come from a carbohydrate upbringing! Breakfast: 1.5 cups of cereal, 1 cup of OJ, 1 cup of milk. 10 teaspoons Snack: 2 little pastries and 1 can of softdrink. 15 teaspoons Lunch: Sandwich, muesli bar, apple juice. 7-15 teaspoons depending on size of the apple juice bottle. Snack: Gatorade. depending on size 7-10 teaspoons. Dinner: Salad with dressing. Potato. Pork chops. Bowl of icecream. 25-30 teaspoons. The end point of eating like this regularly? Obesity. Look for fat accumulation around the mid section and shoulder blades for tell tale signs of varying levels of insulin resistance and the icing on top – Diabetes. A healthy body fat level for men is between 10-15%. For women, 17-35%. Do you know what yours is? We can do this for you if you want to know and give you a plan to deal with it. Ph: 3854 0386 now. Operators standing by 🙂 It is a great motivator to see where you are at now and then set a firm target by years end. What’s 12 months when it comes to the rest of your life? Your call.
A lot of you know we use Precision Nutrition as our ‘system’ for getting clients in to healthy eating and all the good stuff that goes with that. Here are some fantastic recipes that you can try at home.
Okay, it may only be the beginning of the third week of the year but it is a critical time to start making some moves. If you get started now you will be taking advantage of the driving wave of motivation that often happens related to the famous New Years’ Resolutions that many people make in an attempt to change for the better. I have said some negative things about the NYR in the past but you know what, what ever sparks you up. It will be what you continue doing that will really make the difference, but everyone knows that. So what’s it going to be for you? Last week I spoke about goals. I am hoping you have put some work in here because your personal ‘why’ is critical to success. See that post for some help with how to do that. We have a program coming up that may be for you. It is a specialised small group training program that will go for 8 weeks (likely to continue each school term this year) from January 30. 3 mornings a week, 6am starts, comprehensive group assessment to start so everyone is categorised according to their individual starting point. We will be using My zone to track progress, our training app to help you with your own strength training in our key tag access gym to which access will be included and there will also be comprehensive guidance with nutrition because we all know you just cannot out train a bad diet. Check it out here!
Hi, coming in to this new year I am always keen to see what we can do better as a business. My biggest thing in coaching is knowing what has been happening with you our clients since we saw you last. Let’s face it, even if we saw you every day for 1 hour there is still approximately another 96% of your time in which you can either do things to help your cause or hinder it! One new system that we are integrating with existing clients and making part of every new clients program is called My Zone. I have been test driving My Zone over the Christmas break and it is seriously addictive. This is how it works. I wear the heart rate monitor strap every time I do a workout either at the gym or elsewhere. Every time I come with in 20 metres of the Best Practice My Zone console…. voila my workouts download directly to my own web page and sends me an email too. It adds information that tells me how many calories I burnt (think of this as an intensity indicator because we all know calories aren’t necessary calories!), my average heart rate % of my max and also how many my zone points I accumulated. I get a running total of all this info for the week, month and year. I know that a solid work out is 120-150 points and so now I have a way to keep myself in the right intensity mode because we all know intensity counts, research […]
Happy new year to you all! I am guessing it is back to work for many and most likely a post holiday let down but here is what I do to combat that. I grab a big calendar and first mark all holidays on it. There is nothing better than putting the thought of the next holiday adventure right to the forefront of your mind before any potential let down takes hold. Next I put in all major community fitness events we as a business (and myself as an individual) are going in because being active (obviously!) is something important to us (and me). I may have mentioned these to you already but here’s a reminder.Let me know if you are going to join us this year in any of these. Sunday March 24 – The Mount Coot-tha cycling challenge. Saturday May 4 – The Gold Coast BRW corporate triathlon event Sunday June 23 – The Brisbane to Bay bike ride (may be kick bike for us?) Sunday Sept 1 – Bridge to Brisbane 10 km run Sunday October 7 (ish, TBC) – Brisbane to Gold Coast 100km cycling event After this I write down some outcome goals at the bottom of the calendar. These are things I would like to achieve by years end but knowing that it will be the successful application of certain behaviours that are going to give me the chance to get there. One big goal I have decided on for this year and it is one I would love you to be involved in […]
The effects of overtraining caused by the sum total of ALL stressors in your life, including work and exercise can have direct adverse effects on your health. It is a great time of year to be talking about this as most of us have worked hard over the last 12 months. Rest and repose is vital! Read this salient article to get a better understanding of how the stimulation of various hormones can either help or hinder your results. Do some fun stuff over the next 2-3 weeks and watch how your body will function so much better. Breathe folks. Enjoy!
On behalf of all of us here at Best Practice, I would like to wish you a happy and healthy break. We hope you have had a great year in fitness and in health. If yours wasn’t optimal, not to worry, let’s aim for a great 2013 because each year there is renewed hope and we all get the chance to re-set and aim higher than the last year. Check out our slide show of the past year in photos. We will be aiming to have more photos of more of you in action next year. Life Be In It! “Useful fitness and all that!” If you don’t remember how to earn you ‘shameless marketing’ singlet you just have to join us in an event we do next year. I am super keen to have the best photo change slide show competition next year too. Something like this! Think what it could mean to you to transform yourself in 2013. It doesn’t have to be cheesy like this one but no one can deny what that change has done for this guy’s life. May be I am just a sucker for a great soundtrack but change is constant and changing in the right direction should be the plan for all of us! NB: The personal training appointment side of things is shut down from Dec 22 and we are back in to it Jan 7. Small group training will return that week also but will be by appointment though for the first 2 weeks of January. The gym will be […]