body transformation

06/08/2015

Published by Anthony Gillespie at 06/08/2015

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Consistency pays off – a new healthy lifestyle

A new healthy lifestyle… One of the things that gives us great satisfaction and in fact is the reason we do what we do, is seeing clients/members of ours achieve big goals. Now, it is not always about fat loss and massive body transformation, but it is always about simply ‘feeling better’. Brett Campbell started with us about 12 months back and has actually achieved both of these things. Check out the picture below to see the change he has experienced. It is very inspiring. And what is even more inspiring is that he is still going – he is building more strength after a great initial effort and continually improving his nutrition and activity levels. Life is feeling much better with 20+kg less, a slimmer waist and more energy. Good on you Brett for finding that new healthy lifestyle! It is now your new habit which means will power is no longer needed. It’s just what–you–do.

23/04/2015

Published by Anthony Gillespie at 23/04/2015

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Nutrition

Health and Fitness Question of the Week: losing body fat

Health and Fitness Question of the week: “There is so much conflicting information out there today with exercise and nutrition I don’t know what to do. Do I do short bursts of high intensity activity or long periods of cardio if I want to lose body fat?” This is a good question that could spark a thesis because there is really just so much to the answer. This is because of all the variables that present when you are dealing with individuals, who are all so unique. But here is the short answer which I think will put you on the right track. If I was to put the big four factors for successful fat loss in order of priority I would focus on them like this. Get your mind right. You must have the right attitude to get into the habit of exercise and eating right. Goal setting is a big part of this. You can’t out train a bad diet. Optimal nutrition is vital to success. This may simply entail reducing portion sizes or cutting back on alcohol. Try this first. If you feel you have tried everything I would see a nutritional health practitioner for an individualised program taking into consideration possible food allergies or sub optimal organ function (e.g. thyroid). Lifting weights is non-negotiable. The powerhouse of your metabolism is your muscular system and without work in this area you will only ever have a slow running motor which means you don’t burn much fuel. Do cardio training for heart health and to burn excess calories. […]

04/12/2013

Published by Anthony Gillespie at 04/12/2013

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Nutrition

Hey blokes!

Guy to guy, I gotta say this. How do you really want to be? Do you want to be the richest, fattest, most stressed guy, complete with strained relationships all around you? I didn’t think so. Is it just me or does being able to simply ‘do stuff’ mean more than virtually anything else because so much depends on it including self esteem, which by the way is critical to your quality of life. I understand the need for financial stability, I get it, but sacrificing everything else to pursue something more than this, that is highly questionable in delivering what you truly want anyway, is just plain stupid and short sighted. If being super well off was the way to go then the happiest people you know would be the richest. I think we all know that that is not the case. I say keep it simple, prioritise your own health, your own strength, your own fitness, your own movement…..good things will follow may be even great wealth. But get the order right and you will enjoy the process. Outcomes follow! May be give me a call if you ready to make you a priority this coming year. Be great to start now and feel great going in to the end of the year know next year will be a fantastic one!

05/06/2013

Published by Anthony Gillespie at 05/06/2013

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What you eat is a big deal!

A lot of you will know that I have been banging on about nutrition for sometime and to be honest I have done enough study on it to be almost another degree. I have tried every system out there to teach it too. There are some good ones and some not so good. One system that I will not name seemed really good at first. The principles were in alignment with what I knew to be true from other verified sources but it had one major flaw. “It’s this way or it’s nothing!” This strident approach might work for a small minority but unfortunately it was just a little too militant in it’s teachings for me. So in my quest for more useful information for you my clients I continued the hunt. Luckily I came across and studied these guys I have been referring to for a while now. Check this article by founder John Beradi which clarifies the whole philosophy succinctly and explains how intermittent fasting, paleo and vegan can sit nicely in to this approach. It is a system I now confidently hang my hat on. Check it and let me know what you think. I am a do what I do kind of guy and leading by example, which is why I am inviting 7 other guys with an inkling for change and high achievement from July 8 to join me in doing something cool over an 11 week time frame. It is not just for anybody but 40+ years of age bloke, good to get on […]

03/06/2013

Published by Anthony Gillespie at 03/06/2013

Categories

Nutrition

Can you trust yourself?

When it comes to changing our life, we often make some pretty big statements. The question is can you trust yourself? Or do you feel like, even as you are saying it, that you are not quite believing it? This habit of being unreliable to yourself and may be even others has been instilled over time. I don’t believe it is a character trait or an all encompassing truism carved in stone, never to change. I believe, like anything that this habit of being trustworthy or not , can be trained. What little stories you run in your head about yourself define you. So if you aren’t happy with what you are currently producing, change the story. But start small. In personal training we see it often. Someone starts with all guns blazing only to trip up after the reality of change and what is really required, hits home. It is why our philosophy of change is built around attacking one small thing at a time. People need little victories to build upon so that confidence in themselves can grow. If you want to be someone who knows that when they say they are going to embark on a 6-12 month exercise and lifestyle change program, that you will actually do all the things needed to succeed, then you need to start practicing by delivering on little promises to yourself and others. For example, you might say to your wife that you will do the washing up after dinner. Then just make sure you do that. May be then step […]

27/05/2013

Published by Anthony Gillespie at 27/05/2013

Categories

Nutrition

Eat….your diet matters!

I like to talk about good, better and best when it comes to eating. ‘Good’ is doing your best to eat healthy foods. ‘Better’ is achieving a bit more of that than you did before. ‘Best’ is eating 6 small meals a day, organic foods where ever possible, high quality proteins at each meal, 11 serves of vegetables & 2-4 pieces of fruit through out the day, whole grains only etc. and any other lofty goals that you can set. Keep in mind that ‘best’ will vary somewhat on opinion and should not be confused with ‘perfect’ as that does not exist. Our philosophy with clients is to aim for small but relentless progress in all aspects of improving health and food is a big one. It is perhaps 80% of the fat loss equation, as it has been shown in many studies that even great exercise programs will not shift excess fat if diet is not addressed. So if you are eating Macca’s every single day because you ‘earned it after your 20 mins on the treadmill, then aim to reduce that to 5 days a week. When this is your new habit, cut it back to 3 days in the week and increase your fruit intake by one (or one extra piece per day). Small and achievable steps is the key. Even if fat loss is not your goal, the energy and vitality you get from eating natural foods will power your exercising goals and help you have clearer thinking which we all know is base of all […]

13/03/2013

Published by Anthony Gillespie at 13/03/2013

Categories

Nutrition

Keep it fun!

A lot of you receiving this won’t be able to take advantage of the offer I made to clients and members to come a long for a go on our famous kickbikes this Saturday morning but there still is a message here for you. When I started the business back in 2005 here at the Valley Pool I was keen to offer stuff that was different and fun whilst keeping to solid scientific principles of training. The kickbikes fit the bill for different and fun. Check out this video to see a relaxed ride from some colleagues of mine from the Australian institute of Fitness last week. Good way to tour Brisbane! This Saturday morning at 630am leaving from New Farm Park I am taking them out for a run and at last count there were 3 spots left. This is a no cost offer to try a kickbike and yes something different. If you are nearby to us here at the pool let me know and you might get a spot still! The moral to this post though is find something that you like doing when it comes to fitness because if you like it, you will do it! The best fitness program of all is the one you actually do. It doesn’t have to be boring folks.

19/12/2012

Published by Anthony Gillespie at 19/12/2012

Categories

Exercise Physiology

It’s time to recover….at last!

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!

17/12/2012

Published by Anthony Gillespie at 17/12/2012

Categories

Nutrition

Merry Christmas from Best Practice

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 […]