Let’s face it, it’s hard to stay on track on holidays. Also, we live in a very fortunate place where a lack of food is not usually our problem. Ahh yes the doubled edged sword! We are not going to starve but will we eat too much this Christmas? Whilst we don’t count calories here at Best Practice, it is a solid fact there is much ‘energy’ stored in the various tasty treats that get thrust in our face a bit more so than usual around the Christmas period. Without being accused of being the Grinch of Christmas, let’s look at some strategies for incorporating a bit of naughty whilst staying nice to our temples. We all know that there is a price to pay if we let things get out of control, so read the list below and think about it a bit when next faced with the calorie oblivion of the staff Christmas pudding. We may not know exactly how many calories are in that mince pie, but I can tell you that it does equate to something extra that must be dealt with somehow. You can decide whether it is worth it when you really consider the reality of ’cause and effect’. After all, you know what your body can handle – so listen to it this Christmas and keep exercising too. It is simple mathematics when you consider what the end result might be of nothing going out and stacks going in. It doesn’t end pretty! So here are my Top 7 strategies to avoid big […]
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.
This question is often asked. Who is your client? What does he or she look like? There is a lot of distrust out there when it comes to hiring a personal trainer. There is a mixed bag of quality available and it’s hard to know who to turn to. When I have surveyed our existing members and clients this is what I hear. “I am a professional and I was looking to deal with a fellow professional. I am in pursuit of more energy and I want a controlled return to regular fitness training with due consideration to my old injuries and any current weaknesses I have. I lead a busy life so stress management is a big one for me. I am what I would describe as “health” motivated because now I just want to be able to enjoy an active life with my kids right into the future because seeing my parents age has caused me to look at how I am living and what the consequences of that path is. I am keen to move towards a life of functional strength, free mobility and cardiovascular fitness so I can extract every last bit out of this opportunity we have called LIFE!” At Best Practice Personal Training, we produce just that – Best Practices in fitness, strength and health coaching. We aim to get better and better each year. What we are teaching now is better than what we did last year and way better than when I first started the business back in 2005. I am motivated […]
As I hear asked over and over again, what are the fat loss methods that work??? Here at Best Practice Personal Training in Bowen Hills, we specialise in combining behavioural change with the most well researched training methods. You can have a look at our services on our website at www.bestpracticept.com.au. When it comes to fat loss methods that actually work, different approaches can work for different people. In saying that, the top 5 things to do if you really want to start losing body fat now and then manage it for the rest of your life are as follows: Get your head right: Science has now proven that what you think on a regular basis directly affects your actions. It is no longer a cute coffee cup platitude to say “so as doth think, thou wilt be”. By implementing goal setting (i.e. writing it down and practicing positive thinking) you are carving a new groove of thinking which will lead to the new (desired) action. You absolutely must do strength training. There is no escaping this fact. If you do not lift weights you will lose 2-4 kg of muscle mass per decade meaning that your ability to burn energy will diminish. This essentially means the older you get, the fatter you get. Keep in mind that it doesn’t have to be that way at all. Build muscle and burn body fat. It’s that simple. You have to move more on a regular basis. You burn calories by being active, but you can burn more calories if you are […]
The odometer on the old body recently clicked over another year. It is times like these that you tend to reappraise and cast your eye over the year that was and as a guy, ALL the years gone to this date. “Am I where I thought I would be at age 47?” “Have I done what I thought I would do?” And perhaps a little desperately…”How much time do I have left to fit the rest in?” I guess all this get’s put under the microscope a little more when you get a letter in the post (almost on the day of my birthday) saying quite jauntily that “since you are now in the 45-49 year old age bracket, you have been selected for a regular health check (lucky me!) as things start to go bung at this time” I made up the last bit but that was definitely the implication when I spoke to the nurse today. Well I had that check up and all seems okay at the moment thankfully but it get’s you thinking. Life is this precious resource and there is just so much to do. If you are 40+ guy, what are you doing to ensure the second half of your life goes well? It’s no surprise that I would be suggesting regular exercise as part of that preventative plan. Or, do you wait for an issue and ask for a prescription from your doc to ‘fix’ it. My goal is to be listing vitamins I take rather than medications when I get to my […]
Have you ever watched tennis players before the game starts? What you probably don’t see before they get on the court is their general warm up phase. It will likely include a light jog and various large movements of all parts of the body, not fast and not intense. This raises the temperature of the blood which means it flows faster to the working muscle leading to lubrication of the appropriate moving joints. What we then see when they get on the court and before the call of the umpire to start the match is the specific warm up phase. They go through all the strokes that they will be performing in the game in slow and deliberate form and then with each passing minute slightly upping the ante. What they are trying to do is arrive at the beginning of the match ready for maximum action. The point I am getting to is that your workout should be prepared for in a similar fashion. Try this next time you are in the gym about to do a progressive strength workout. Jump on the rower or cross trainer or treadmill. Go for about 3-5 minutes aiming to get a light sweat on the body by the end. Go through a whole body routine like reduced range squats, push ups, lunges, bent over rows, rotations, crunches and back extensions – all the major movements of any strength workout. Do this for 2-3 minutes with 20 seconds on each movement and going continuously. Aim to increase range of movement with the completion […]
Okay, it may only be the beginning of the third week of the year but it is a critical time to start making some moves. If you get started now you will be taking advantage of the driving wave of motivation that often happens related to the famous New Years’ Resolutions that many people make in an attempt to change for the better. I have said some negative things about the NYR in the past but you know what, what ever sparks you up. It will be what you continue doing that will really make the difference, but everyone knows that. So what’s it going to be for you? Last week I spoke about goals. I am hoping you have put some work in here because your personal ‘why’ is critical to success. See that post for some help with how to do that. We have a program coming up that may be for you. It is a specialised small group training program that will go for 8 weeks (likely to continue each school term this year) from January 30. 3 mornings a week, 6am starts, comprehensive group assessment to start so everyone is categorised according to their individual starting point. We will be using My zone to track progress, our training app to help you with your own strength training in our key tag access gym to which access will be included and there will also be comprehensive guidance with nutrition because we all know you just cannot out train a bad diet. Check it out here!
As much as we like to talk about the big picture of metabolism and not getting too caught up in the minutiae of calorie intake, it does matter how much you eat and then how much you burn up. It is fully possible to get fat on healthy foods. Read and understand this article coming in to Christmas and make smart ‘big picture’ decisions. Remember that unless you are in so called ‘maintenance’ mode and have a good handle and control of energy in, versus energy out fluctuations, you should be erring on the side of less rather than more at this time of year. Whilst the science around exact calorie calculations might be a little sketchy it is an inescapable fact that an excess is going to sit around the waist or settle on the hips with often devastating effects on your health. Understand how the body works and be aware of the negative effects of too much in and not enough out at this critical time of year. Keep moving and make smart eating decisions folks so next year will be your best ever! That’s not just a throw away line. Why wouldn’t you try and make each year better than the last no matter how ‘good’ you think you are? In my mind there is only forward or back. Which way do you want to go?
A number of us here at Best Practice are going in the Brissie to Bay ride on June 24. Enter here. It would be great to have you join us and give you a little training focus going in to Winter. I would also like to invite who ever is keen to join me personally along with another mate of mine on a kickbike (see below). I have 6 bikes available and this invite is open to any client or member of Best Practice. I will be doing a few training runs over the coming weeks. So let me know if you would like to do this. You WILL be part of the IN crowd on a kickbike no doubt! Looks like fun doesn’t it?