exercise Archives - Best Practice Personal Training



Why your back is sore and your booty is small

Okay… I don’t really know why your back is sore or your booty is small, but there is a good chance there is a weak glute issue lurking. The two are not necessarily related but they certainly could be. This exercise below (the single leg glute bridge which you probably haven’t seen or done) ably demonstrated by Kennet could help get your glutes activated and worked out well as part of a bigger program – if it is identified that your glutes are not doing the job they were designed for and/or you aren’t doing enough of the right glute exercises including this one. But hey, don’t go rushing into this exercise if you currently have a bad back. Please see your physio, chiro or osteopath first for a proper diagnosis and specific exercise prescription. Consider poor core stability as another obvious and likely cause for the back issue too by the way.
strategies for success

Strength vs Cardio

The question most people want answered when they decide to to get fit and healthy is how do I burn up those excess calories as quickly and effectively as possible…? Should I do strength or cardio training? The answer, my exercise loving friends, is BOTH! Wonderful, isn’t it? 🙂 There are many facets to this debate, and the calorie thing should not be the only consideration. Improving general health and fitness is a combination of many things, not being limited to weight control. Don’t forget to think about flexibility, heart health, functional strength to perform daily tasks and postural correction, just to name a few. There is no argument when it comes to the fact that cardiovascular training will burn more calories in a session. However, it is worth keeping in mind that when you are actually lifting weights you are burning more calories, it is the rest time needed in strength training that limits the total calories burned in a session. It is worth noting however that higher total calories burned doesn’t necessarily translate to greater body shape transformation. A well designed strength training routine is likely to have a greater impact on body composition than cardiovascular training on a session for session basis. This is because while it will be burning less total fat content, it is simultaneously increasing lean muscle mass (and this helps out those before and after photos more than you can imagine). The crucial point above is ‘on a session for session basis’ – a drawback with strength training is that your muscles need time to repair themselves. So you need longer […]

Eyes wide open

It is funny how we can see what we want to see or even forget critical elements of a particular set of events or even our own behaviour. It is well known in nutrition research that an individual’s memory is a very poor and unreliable reporting mechanism for calories consumed in a day. Now I don’t think we necessarily lie to ourselves on purpose but there is something in our brains that shuts out potentially relevant ‘bits’ of data. Police prosecutors see this phenomena in action from the incredible discrepancies between eye witness accounts of the same crime. I think we all have blind spots or ‘ways of thinking’ that create shortcuts, that ease the burden of processing every little thing in our world. We often then bend and twist things to fit nicely in to our own pre existing perceptions.  Needless to say, the way we see the world is not always the way it is. It is merely a ‘version’ and the sooner we realise that, the sooner we have a chance to make progress on things we thought we couldn’t. I think this tendency to under analyse ties in with Einsteins view that we only use a small percentage of our brains and therefore have a lot of untapped potential. Well this weeks post is about opening our eyes and seeing things for how they are, not as we would like them to be. As coaches we aim to help people change and over come barriers. The only way for us to do this is to look […]

Muscle matters….big time!

Forget this, “I don’t want to bulk up” line. If you are the average person, unless you actually strive to get stronger you won’t not only not stay the same you WILL get weaker because of the old   “If you don’t use it you lose it”  principle. You see as we get older we seem to get more efficient at conserving energy with our movement, which physiologically means we recruit less muscle fibre, which in turn leads to muscle wastage, which is unfortunately pretty much a certainty of aging. What you may be able to control with a concerted effort however, is to reduce the amount and speed of that loss and with a science based strength program you may in fact be able to still build muscle in to your 90’s. Now, how much quality of life do you think you will have if your muscles can still help you move the way you want to do the things you want to do in your life as you get older? More than the person who doesn’t address this issue and ends up not being able to get out of that chair I can tell you! If you are a client of best practice expect to pick up a scientific review of why muscle matters so much from the studio or gym this coming week. It will give you all the evidence you need to start knowing why you absolutely have to starting lifting weights and I am not talking little ones! The intensity of training is another variable that […]

Just 2% of your week and the other 23 and a half hours

This is awesome. If you like overwhelming, slap you in the face, drop your jaw type evidence before you believe you should do something then look at this!

A green light on your food choices?

There is a new app that was brought to my attention by one time employee and still good mate, Jimmy Gillett. Look out for him this year for a big one with the Mayne Tigers but I digress! Any way back to the news at hand. As I understand it, this new app allows you to scan your food whilst shopping and the food label is assessed for how healthy the food is. If it is a red light you are given other choices  that are considered healthier. My fist reaction to this was, ‘if it has a label, chances are it is no good anyway’. Remember the closer you can eat to nature the better. So until they put bar codes on trees you should be right to make good decisions yourself with out an app. But I live in the real world like you and sometimes foods we eat, do in fact come out of a pack so this is a pretty good innovation. Anyway check out this link to find out more information. Also apologies for last week’s link. It should work now.

The one legged deadlift to upright row and one leg lift

Perform this exercise and develop back strength, balance, glute and hip flexor strength and core stability. Now that is a good return for doing  just one exercise. Check out the video demo.

What is the alternative?

I was talking with a nurse of all people the other day and she was lamenting the 10kg she has put on over the past 5 years. “I am sitting there thinking I really should go for a walk but you know I just don’t like it, you know it’s cold out side, it hurts when you walk up hills and…..” I wasn’t quite sure where she was going with it because it sounded like she was not going to bother trying anymore. Now she wasn’t extremely unhealthy looking and had a great jovial personality but it seemed to me like she had lost any connection with how good it feels to move. To her, moving seemed like a chore. It is a  pretty scary place to get to because seriously, what is the alternative? In ye olden days they used to say ‘no pain, no gain’. We have shied away from that sort of sentiment when it comes to describing exercise to the uninitiated, so as not to scare anybody off. But the truth is that there does need to be a certain level of discomfort and if we are to be really honest,  sensations that could be mistaken for pain. Jump on a computrainer or swim a few hard laps or go for a run and you will see what I mean. But I believe a life worth living  is about the yin and the yang, the relax and the rush, the push and the pull and yes the agony and ecstacy! I am just saying, don’t sit […]