Blog - Page 38 of 54 - Best Practice Personal Training



Have you heard of ‘crossfit’?

This is an exercising methodology that is becoming more and more prominent in the fitness field. I must say there is a lot I like about it. Although, it can look a little intimidating from the outside and it does attract some very serious athletes, which I think the average person may have trouble identifying with. I would like to see more promotion around how the workouts can be scaled down for a grandmother of 70 which I believe they can be. This kind of media will attract more average people who have become disillusioned with the workouts based around machines like the ‘Pec Dec’, ‘Leg extension’ and ‘Leg curl’ as well they should! The bottom line is they push the ‘functional’ concept and this I really like. Why be fit and strong if you can’t or don’t use it for something cool and worthwhile? Read this philosophy by crossfit founder John Glassman to get an idea where they are coming from. “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat.  Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch.  Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.  Bike, run, swim, row, etc, hard and fast.  Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.  Routine is the enemy.  Keep workouts short and intense.  Regularly learn and play […]

I found an awesome breakfast cereal

This perfect month thing has made me search for ways to be healthy but time efficient. Probably something all of us are looking for. I found a breakfast cereal in a health food store, but it might be available in other places. It is called Protein 1st. Check it out. It is high in protein, the highest I have seen in a cereal, high in fibre, highest I have seen, high in healthy fats and tastes really good. I added about 20 grams of an LSA mix which only added more healthy fats and fibre to it. Throw in some lactose free milk called Zymil and you have what I think is a pretty impressive breakfast. It would be even better with some chopped banana and maybe some blueberries.  This increases the carbohydrate content but don’t be scared of ‘carbs’ like these!

A new healthy eating pyramid

Now this one makes sense!

Perfect month or just a little better?

Okay, there is no such thing as perfect but July is the month and it has arrived. It began on the weekend and I survived my first challenges. I clocked in 5 exercise sessions last week but the challenge started on Friday (snf 6 is the goal this week). So, I have had no coffee the last few days which has been a little tough but peppermint tea is not a bad alternative actually. I had a party on Saturday night and drank about a litre of soda water! I enjoyed some good conversation and woke up feeling on track and full of energy on Sunday. I have started the habit of taking my supplements and haven’t missed yet. I think it really has been an advantage in talking about this and preparing for this about 1 month out so I have been mentally ready for the grief I am getting from some of my more liberal living friends! Things I am going to have to manage: A lower back that has been a little stiff and troublesome over the past 10 months since the last Bridge to Brisbane! Need to factor in Pilates for preventative care and I have regular massage booked and a really good osteopath on stand by. Organisational ability. I have lived a very reactive life at times in the past. I have spoken about routine in previous blogs so training myself to be organised is going to be critical. My immune system. It is traditionally a time of year when colds and flus strike many […]

What the American Medical Association say about supplementing

The reason I take a multi vitamin now is the quote below. As you know I am a sceptic – studying three science degrees has made me that way. Where ever there is money driving something I am suspicious and there is  plenty of money in supplements. But as with all things, the truth or something that satisfies me as ‘the truth’  can be found with a little digging and someone educated (re) assessment. The American Medical Association (AMA) now encourages all adults to supplement daily with a multiple vitamin. Based on a landmark review of 38 years of scientific evidence by Harvard researchers, Dr Robert Fletcher and Dr Kathleen Fairfield, the conservative Journal of the American Medical Association (JAMA) has rewritten its policy guidelines regarding the use of vitamin supplements. In a striking departure from its previous anti-vitamin rhetoric, JAMA (June 19,2002) now recommends that, given our nutrient-poor modern diet, supplementation each day with a multiple vitamin is a prudent preventive measure against chronic disease. 1, 2 The researchers point out that more than 80% of the American population does not consume anywhere near the five to eight servings of fruits and vegetables required each day for optimal health. The American Medical Association (AMA) now encourages all adults to supplement daily with a multiple vitamin. Based on a landmark review of 38years of scientific evidence by Harvard researchers, Dr Robert Fletcher and DrKathleen Fairfield, the conservative Journal of the American Medical Association(JAMA) has rewritten its policy guidelines regarding the use of vitaminsupplements. In a striking departure from its previous […]

A new gym coming to best practice? Sweat.

Someone said to me that a gym is not in keeping with best practice philosophy. This one will be! The mission of our gym is to be one that people join, use and stay joined. We want the best practice gym, which will be appropriately known as, ‘Sweat’ (because we think it is part of any healthy life) is to be an exclusive gym where all members know how to get in, get a great whole body workout done and get out. After all, even though the outlook might be nice, the idea is to get the job done so you can be outdoors and use your cardio fitness and your functional strength for some really worthwhile stuff. To existing clients, don’t be scared small group training will still be happening, just smaller and more focussed and that includes Pilates, boxing and group strength. Sweat will add to your ability to confidently utilise gyms where ever you go as part of your working life. Part of the deal will be weekly lessons on how to do a 20 minute whole body workout. Remember the best work out program in the world… the one you do! More information will be forthcoming (via mail) regarding this because I know you will have many questions. In the mean time, if you like the idea of a best practice gym  log on to facebook and tell us so.

Nutrition is still the biggest area for most of us to improve

With this in mind I have put together a little presentation on navigating to a new tool most of you probably don’t even know we have. It is an online nutrition program which in a nutshell helps you plan your meals each week by providing you with eating plans to meet a certain calorie intake and specific carb:protein:fat ratios to help you reach your goals. You put in some basic information and with very little effort will have the next 7 days eat plan and a grocery list to ensure you have the foods to put it all together. This is about as good as it gets unless you have a chef waiting by to prepare everything for you. I don’t know too many people who have that and if you starting treating your wife or husband like they are you are heading for a world of hurt and probably Mcdonalds! Check out this link Fill this box in if you want to hear the next instalment too.

7 tips to beat the Winter fitness blues

As Winter approaches even the best plans can come unstuck and the most dedicated amongst us can be posed some pretty serious questions as resolve to keep training consistently is tested. So what are my top 7 tips? 1. Set a goal for the Winter months. If you don’t define what you are after you won’t know if you achieved what you want! 2. Pick a time a day to exercise that works for your body clock and stick to the routine. See my other post on rituals et al. 3. Take solace in movement not chocolate. 4. Number 3 not withstanding, a bit of chocolate won’t kill you! I don’t have to tell you how it can lift your mood. 5. Think about all the times you have got to the end of Winter and panicked. Resolve to come out the other side, fit and fantastic because of the plan you instigated in June! 6. Book yourself in to an event like the Bridge to Brisbane and train with a buddy. You mightn’t think twice about letting yourself down but most people won’t leave somebody else standing out on the street in the cold waiting for them. 7. Aim to learn something new this Winter. Engaging the brain in learning something new is a great stimulus for a brain that could just want to hibernate. There are too many things to learn in one life time but give it your best shot to whittle down that bucket list.

A typical day of eating analysed using my net diary

Check out this. It is a screen shot of one day of eating using mynetdiary. The breakdown of this eating day is 32% fat, 41% carbohydrate, 27% protein. Interesting. Check out total calories too. This is a great tracking tool. Better than anything I have come across so far. You can enter everything via your smart phone. It is quick accurate and a little addictive! So what does a 2500 calorie eating day look like? How could this be improved? my net diary 32 41 27