healthy Archives - Best Practice Personal Training

healthy

21/01/2016
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The power of the orange men

At Best Practice, we are big on behaviour change and we like to use every little psychological trick in the book to achieve it. When it comes to the best tricks, I look at how games are designed and then use the addictive nature of such ingenious methodology to mould the action of clients towards the ‘good’ habits, as opposed to the numerous bad ones we form, seemingly without even trying. And you know what, I think that last point is key – ‘without even trying’. When I finish a workout now, I almost can’t wait to tick the box in our systems that says, in graphical form, “hey you got something done pal”. My little calendar, which is easily accessible on my smart phone displays a little orange man on the day when ever I have completed a workout. As simple as that is, the accumulation of little men means I know at a glance that I am active in that week, and I will do almost anything to make sure I can tick the box that means I get a little icon to show up. I guess another big reason this works is because ‘being active’ is one of my KPI’s for a good life and like anyone, I want a good life. We use this method with our clients and members because it is easier to drive new behaviour with the simple rather than the complex. You should give it a go. Even a simple walk get’s you a tick and an orange man. Our two group […]
02/12/2015
PN food prep graphic

Meal prep made easy

A big part of a healthy life is eating nutritious food. Most of us know what to do, it is just the doing part that can be tricky. Right? Sure there are tricky methods to rip up for your next body building competition, but I am guessing that is relevant to exactly none of our followers. Okay, maybe one or two but for the rest of you, you don’t need to make it complicated at all. It is about habits of time saving preparation methods and cooking for more than just one meal for optimal meal prep. Organisation is obviously key for this. I know that most of you reading this are professionals. You know your job really well. You would never think of not being organised for important aspects of your role. Let’s borrow that habit of yours and put it into your diet approach. As you know, I studied Precision Nutrition and I receive simply fantastic tools and strategies from them all the time. I am not into reinventing the wheel, and when I find A-grade information I want you to have it. Check out their infographic on meal prep that you can easily print out and keep in your kitchen. My psychology training tells me that if you see something enough, it will begin to seep into your subconscious – and when you start doing, you start to get into the groove of the behaviour. If you want to be truly healthy, then getting on top of this eating thing will be top of your list. I […]
02/09/2015
Dave Heath 2007 to 2015

A great success story

Boy oh boy, do we have a great success story to share! The person involved in this story is 43 year old David Heath who is a previous Best Practice Personal Training member. Read what David has to say below:   “I thought you could pat yourself on the back for some habits from my Brisbane days. I always remember you telling me “you can’t out-train a bad diet….“, so I’ve finally got around to doing something about it (after my wife, Narelle, said she wanted to do something as she had been feeling lethargic etc). Not advocating one particular diet over another or anything (I still have my Precision Nutrition/examine.com feeds directly feeding into my inbox) but Narelle landed on whole30.com as it didn’t seem too ‘left of centre’/extreme. I simply ate fresh fruit & veg + meat and gave up dairy/sugar/alcohol/processed grains for 30 days (& threw the scales away) to see what happened. I definitely haven’t skimped on portion sizes & have enjoyed cooking up eggs/mushrooms/tomatoes/salmon for most breakfasts!  Always feeling full so not a starvation diet. Well today was day 31 so I actually weighed/measured myself and was pretty amazed at the results: 66.5kgs, 77.5cm waist – so dropped ~6kgs & 5-6cm off my waistline. I don’t think I’ve had such a low weight/waist measurement since early uni days. I think I got to 80cm whilst in Brisbane working with Best Practice but definitely not as low as 77.5cm. I am still riding regularly (200-250km/week) & started lifting weights again so keeping the exercise up (I […]
06/08/2015
Brett change photo

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.  
15/07/2015
Fat Loss Methods That Work article option 2

Fat Loss Methods That Work

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 […]
09/07/2015
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 […]
08/07/2015
Giving blog post

Giving

We make a living by what we get. We make a life from what we give. – Winston Churchill. I believe the best thing you can ‘give’ is a great example. I am thinking specifically here about family and health. In health and fitness, it is all about a getting into a consistent routine. When you can display this in your own life, you will start to see it multiply around you. Your kids will model what you do. Have you ever heard the saying “I can’t hear your words because your actions are screaming so loudly”? If you are wondering why your kids aren’t getting outside to play whilst all you ever do is crack a beer and slouch down on the couch, then maybe it is time to think what kind of picture you are giving them of life. Perhaps you are feeling overwhelmed and all you ever do is give. Well, the idea that charity starts at home is well worth considering. When was the last time you gave something to yourself? When did you last carve out some ‘you time’? I have mentioned this concept before. You are no good to anyone if you are feeling this way. You need to factor in some ‘energy up’ time. Let’s also not forget recovery and recuperation. It is a salient point that the most gains in fitness happen when you are NOT doing anything. But of course you have to do the ‘something’ first! So harking back to the wise words of Winston… You can make your own […]
30/06/2015

The Wheel of Life

The wheel of life goes round and round. How smooth is your wheel and how close to the edge are you? Health & Fitness is the stand out priority no matter how wonky your wheel might look. Literally everything hinges on it. Let’s take a look and put that little assertion to the test.  Career & Work. I hear this one a A LOT! “I have no time for exercise because I am working so hard to forward my career and build a future for my family, so my job is my main focus for now. When I get on top of this then I will spend more time with my family, and then get to looking after myself”. How much time do you think you have in this life? It’s a no brainer that you will perform better when you are healthy and fit, and your family will want to spend time with you when you have the energy to give. Cart before the horse and all that!  Also, let’s get one thing straight. No one ever said on their deathbed, “gee I wish I spent more time at work”. So if your career and work are getting on top of you (and you will know this by the stress you feel) carve out some “me”  time now, because the investment reaps dividends every time. Even if you think it won’t… Trust me I am a personal trainer 🙂  “Me” time by the way is not getting to the pub and downing 6 schooners at lunch. I worked in a fitness […]
16/06/2015
Anthony Gillespie

Half way through the year: health check up

Half way through the year: health check up So, it’s halfway to the end of the year! Are we on track or not? This is an important question that needs to be periodically asked because operating without feedback is akin to ‘hoping for the best’. And you know whilst I am a big believer in positive thinking and many of the elements of the celebrated “The Secret”, merely ‘hoping’ without the hard data to adjust course does not normally end well. At the start of this year you probably made some claims, resolutions, assertions or if you were really serious, actually had written goals about how this year was going to go health wise. I am suggesting to you that now is a good time to do your check in. I would like to think you were appraising your progress on a monthly basis and taking the appropriate action to keep on target, but I know that not all of you have your health on that pedestal of priority! At the very least though, let the EOFY signify more than just a check in on your finances… So what should you be checking? I would at least be looking at the broad numbers of health including your blood pressure, blood sugar, liver function, immune system and cholesterol. These are a good start but I would go further than this. If your only goal is to live with the ‘absence of illness’, then maybe this is enough. But I think most people are looking at how better to thrive not just […]