This picture was done as a bit of a laugh back last year when everyone was saying that Covid, at least in Qld was over. To be clear, I never really believed that but at the same time didn’t dream that we would be told to wear masks in our own private car either. Anyway, as they say in the classics “it is what it is”. That saying I think glosses over what most people are actually feeling and that is undoubtedly a sense of uneasiness if not straight up anxiety. It is true that uncertainty is one of the big stressors for a lot of people. 2021 is kicking off with as much of that as we have probably ever seen in our life times, at least as a society anyway. Personal experiences are another matter. One of the tenets of good mental health is the ability to focus on those things you can control. There is absolute futility in worrying about those things you can’t, but that doesn’t stop us from doing it at times. When I start to feel like this I go back to the most basic of functions we perform and that is breathing. It is the one sure way to get back to the here and now. Try it right now. Think only of your breath, inhaling slowly, feeling your diaphragm expand, hold it and then slowly but surely expel that air. Continue this for at least one minute. I would be surprised if you don’t instantly feel better, more grounded and more in […]
So before I begin my hatchet job on group training, let me just list what I think is great about it first. I don’t want you to think I am a doomsayer or a negative Nellie. My name is Anthony though, which means it would be something like Antagonistic Anthony. Group training fosters community. It encourages participation because you don’t want to let the group down, when you may have no qualms about letting yourself down. Weird I know. It’s social. We are social animals so it fits. There’s safety in numbers. Some of our clients prefer it because you can hide a little. Now that may be a reason that it isn’t great, but let’s face it, not everyone wants every single movement scrutinised. That’s a lot of pressure! Friendly competition. Now this one is a double edged sword because a little can be so good as progress can be faster when we push our boundaries but the downside….. well this is a great segue way in to what I see wrong with most group training these days. Now imagine this. You are an ex athlete and pretty darn fit in a previous life. You have a competitive nature but it has waned a little. You have matured and feel that now it’s more about feeling good from exercise and making slow but steady progress. You turn up to a group that is full of highly competitive types. In fact the training methodology has a formal world wide competition that the local group has been carved from. The movements […]
The fact that your muscles can virtually ‘eat’ your fat is a fun fact of fitness training. Think of muscles as a machine and your fat as the fuel. This is pretty darn close to the perfect metaphor. If you have no or minimal ‘machinery’ in your body then you have no requirement for fuel, which means any fuel you have lying around (and most of us have plenty!) will simply stay there. Not cool! Remember also that muscles are the reason you can move well. No muscles equals no movement which equals no life. This is why you must maintain muscle mass as you age because your quality of life is directly tied to it.
What you do outside the gym is as important, if not more important than what you do at the gym. There are 168 hours in a week and even if you workout for 3 hours per week you still have another 165 hours that will either help or hinder you. So, if you are serious about getting great results you will adjust your lifestyle to support the exercise you are doing in that gym. You need to make sure you are staying active in general, eating well and recovering well to ensure that you get a great return on your time, energy and financial investment in the gym.
At Best Practice PT we focus on process to put together the most appropriate program or approach for you. And what makes it appropriate will depend on factors like your goals and where you might be currently lacking. This is where your individual assessment comes in which fits into our seven-step process. We leave nothing to chance by respecting the holistic nature of fitness improvement as it is essential to every successful change program.
If you’re trying to lose fat because you know it is unhealthy and to be honest doesn’t make you feel good ADD THESE: 1. Burn up more energy than you take in which comes from a healthy metabolism, moderate food consumption and an active body 2. Lift weights to gain or maintain muscle mass as this is what powers your metabolism 3. Get plenty of sleep because rest is vital to a healthy functioning body 4. Drink plenty of water to keep hydrated so your blood can transport energy to your muscles and waste your exit pathways efficiently 5. Take appropriate supplements to boost an already solid diet because no-one is perfect Now- SUBTRACT THESE: 1. Junk Food 2. Cheat Days 3. Alcohol 4. Late Nights 5. Excuses
Top 4 reasons you’re not losing weight #1. You are simply consuming more energy that your body is using. It can be a real eye-opener to know for example that it takes a 14 km City to Surf to burn up the energy of 2 big macs. #2. You may be losing muscle by not incorporating strength training. Muscle growth increases metabolism and has the happy benefit of burning your own body fat. Cool huh! #3. Without 7 to 9 hours of proper sleep, the best exercise and nutrition approach can fail to improve things. #4. Cheat days- just one of these a week can undo all the good you’ve done for the rest of the week. week.
You’ve no doubt heard of the 80/20 rule before. Exercise accounts for 20% and diet accounts for 80% of your results. Here’s what to do: a) burn more energy than you consume. Admittedly this is sometimes hard to define! b) eat more foods that stabilise your blood sugar to reduce cravings and overeating. Avoid added sugar and the many versions of it c) prioritize high-quality protein and vegetables at every meal even breakfast! d) organise your environment for success, plan out your grocery shopping each week and also your meals. e) Avoid ALCOHOL. It will not only add unwanted calories, it will weaken your resolve and add no nutrients to your daily requirement. f) Go easy on so-called CHEAT MEALS. The general concept of “cheat” meals and “clean” eating can lead to guilt and general negativity around what should be a celebration and an opportunity to deliver health and vitality at each meal.