Blog - Page 24 of 54 - Best Practice Personal Training

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10/11/2012

The functional movement screen

Hi all, just letting you know that here at best practice we are continually trying to update and improve what we do. Case in point, the Functional Movement Screen. Whilst we have always done a comprehensive assessment for clients before training, this new system, used widely around the world now, is a very simple yet incisive tool for identifying weak links in the base moves we need to make in day to day living. All of us here are learning this system now and it will be part of our assessment process very soon. For existing clients expect to be put under the microscope soon and for new clients coming, look for the most comprehensive pre-program exercise assessment there is. This system was developed by renowned physical therapist, Gray Cook. The beauty of it, is it’s simplicity and practicality. Have a glance at it here and let me know what you think. It is used widely by athlete conditioning coaches and is now becoming widespread in it’s use for the average person starting an exercise program.
09/11/2012

Male, over 50? You should read this!

There are a few resources that I have come across in my time in this industry that I trust and use myself. Tom Venuto and his famous ‘burn the fat, feed the muscle’ information is the absolute real deal when it comes to the truth around changing not only your body but your life. I put him in the same category as John Beradi and Precision Nutrition which we also use. So if you are over 5o and a bloke (and you don’t have time to see us), then do yourself a favour and get inspired. Whether you end up using his information directly by yourself or you put your hand up and come to us, it will be a win in my book. Your life, your decision on how to change it. You just need to do it!! Just a quick note again on the ‘american-ness’ of this link. Don’t be distracted by things that do look cheesy. I don’t know, may be this is needed in the US for any marketing that goes out but if you can cut through any preconceived notions of that kind of stuff you will be rewarded with high quality information. I have read both of Tom Venuto’s books, “Burn the fat, feed the muscle” which is the biggest selling fitness E-book in the history of such things. The other book he wrote called ‘The body fat solution’ is an easier read but no less useful. If body change is your goal and you want to get cracking yourself then you must read […]
07/11/2012

A visual on ‘how much’ to eat – the antidote to calorie counting

As most of you know the guys I keep sending you to are the trusted authors of our  nutrition resource of choice. It is what we coach our clients in one on one. I know as Aussies we are a little bit suspicious sometimes of things from the good old US of A. God bless America but occasionally, it is trued, we do get exposed to some over exuberant marketing material often seen in a late night infomercial or a cheesey ad on TV. This resource however is far removed from that and is extremely genuine and of the  highest quality. Check this link out. Great practical information on how much to eat.
30/10/2012

Need help with motivation to exercise?

Here are 10 tips to help you get it happening now. I really like number 6. After all, if you don’t it fun you won’t do it long term. But understand that the body has been designed to do physical work and that putting in effort will feel uncomfortable at times. You just need to keep in mind that the pay off can be huge – A life on the couch watching the world go by or out there and in to it, creating active experiences to remember with a body that you can be proud of?
30/10/2012

More evidence for strength training – diabetes prevention

In a world of information bytes and snippets of this and flashes of that,   read this abstract. Yes it is scientific but it is from a source slightly higher up the scale than your average news stand mag so let this sink in!
26/10/2012

Fitness training: A ‘best practice’ approach

Here is my quick and dirty summary of what the ideal workout plan looks like: (Get doctor’s clearance first and seek professional advice if unsure – we would be a good option!). You may have seen this before but unless you are dealing with this stuff every day as we are, it would be super easy to get confused. I also work on the idea that repetition of the right message will eventually sink in 1. Do something you enjoy or do something you know is good for you long enough until it becomes a habit that you just do with out thinking or negotiation. 2. Assuming you are good with number 1, try to slot in core strengthening (pilates and or yoga is good) as a session or two in your week 3. Do some high intensity interval training, either strength or cardio moves or both. The high intensity part means high intensity to you. Aim for at least 1 of these each week – 20 -30 minutes is plenty. 4. Do progressive strength training, meaning, do a range of exercises (with free weights is best) twice per week with the aim to extend your abilities in some way. Do a maximum of a 45 minute sessions twice per week. Whole body focus is good or Upper body/lower body split. Pick a weight that you struggle with in the 8-12 range, i.e. lose form and fail (safely) at either repetition 12 or somewhere in between to repetition 8. If you are experienced you might try a lower rep range. […]
26/10/2012

Let’s not throw the baby out

It is so easy to get on a band wagon. Case in point. Grain bashing. Yes it appears that a diet too high in carbohydrate is associated with abdominal obesity and a host of other related maladies but simple carbohydrate does not equal ‘grains’. For an intelligent discussion on the subject from our associates at Precision Nutrition check this article out.
17/10/2012

Still confused about protein?

I wouldn’t blame you. When you see respected organisations like Nutrition Australia publishing information like this and then just as respected researchers publishing stuff like this, with diametrically opposed conclusions about high protein intake, it is easy to see why people are not quite sure what to do.  I always use the filter of relying on where most research is at and…. then applying logic, common real world results and what I notice around me. There can be no doubt that the food pyramid of old proclaiming the importance (and ultimately confusion) of 11 serves of grains and cereals as the base of a healthy diet has been a spectacular failure. See the new improved (but still not perfect) one here! Low fat has led to high sugar and unprecedented levels of obesity. So let’s safely assume that a diet high in saturated fat and simple carbohydrate is CLEARLY not the way to go. Let’s also assume that a diet high in the properties that nature gave it (the closer to it’s raw form the better) is also a good strategy. There is obviously a lot more to this debate but apply your common sense to your actions  and you will do well. There is enough of the right information out there and sometimes results in the practical world are way ahead of the slow moving wheels of research and even in the hallowed world of academia, myths can be perpetuated or skewed to favour the dominant theories of recent past because let’s face it no one really likes change […]
17/10/2012

The age old principle…

It is surprising how blinkered we can be at times. And, even more surprising how big, ‘smart’ organisations with seemingly great mission statements and philosophies miss the importance of a little investment up front to save untold expense in the long term. If you work for a company or better still, own one then you might be in a position to implement an action plan based on the sobering information below – take note on the number 70%! That same stat holds true across most of the developed world which is why some health authorities are calling the coming fall out a ‘pandemic’. Serious times folks. You however, know what to do 🙂 Exercise is Medicine bringing physical activity to the workplace Studies show that low Cardio Respiratory Fitness contributes to more deaths than obesity, smoking and diabetes combined (Blair, S. 2010). With almost 70% of the Australian adult population failing to meet the minimum recommendations for physical activity, and the World Health Organisation and the Australian Government identifying the workplace as the ideal setting to promote physical activity, EIM Australia in partnership with the Healthier Australia Commitment has developed the Exercise is Medicine ’Physical Activity in the Workplace: A Guide’ and its associated resources. Recent research shows that workplace health programs result in, on average, a 25% decrease in sick leave absenteeism, 40% decrease in workers compensation costs, 24% decrease in disability management costs and $5.81 of savings for every $1 invested in employee wellbeing. (Health and Productivity Institute of Australia, 2010).