mind and body
15/07/2015
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 […]
08/07/2015
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 […]
18/06/2015
Sometimes when it comes to change, it can seem overwhelming. Paralysis by analysis. Sometimes it feels like that the job is just too big… When members come to us with this feeling, I like to break it down to one thing only because this focus allows positive movement. I always ask what is the one behaviour that you know you need to change and are 99.9% sure you can achieve in the next week? I tell them to make it such an easy thing that success is assured. This is where confidence starts to build. Each week, you start to add just one more thing. I feel that it is good advice in all aspects of a change program whether it be rehabilitation, a new nutritional plan or the start of a serious transformation. The longest journey starts with but a small step. There is often much wisdom and truth in the age old clichés. When I was playing tennis, the one thing that helped get me in the zone (which unfortunately often wasn’t enough) was when I could focus, not on the one tournament I was in or the one match ahead or even the one game I was playing. It wasn’t even the one point….. it was the one hit. This laser focus allowed me to get into the moment and just enjoy the process of playing the game. It stopped me from the “what if’s” and the fear that comes with the territory of an outcome focus. This is because there are just so many things you […]
12/05/2015
It has been reported by the World Health Organisation that depression is the BIGGEST cause of disability worldwide right now with over 350 million people living with it. It is a serious problem. The definition of depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. The Mayo Clinic discusses in more detail what it is here. There are many treatments depending on the severity, but what I wanted to talk about was the consistent research supporting the efficacy of physical activity, both aerobic and strength training. In some studies it has been shown to be as effective if not more so than antidepressant medication. I guess I see it as a preventative strategy just as much as a treatment. As many others do, I have depression in the family. Fortunately for me, I have always exercised as a function of my upbringing and personal desire to be athletic. This was so I could perform better in my chosen sports of rugby league and then professional tennis. This habit that I got into has persisted now into my late 40’s and I suspect has been something which has kind of fortified me against depression. I cannot say I have suffered from it personally at any time so I can’t attest to it as a treatment for myself, but I have certainly seen it do it wonders for those around me including family members as a first line of defense. If in doubt you should really check out this fact sheet from the Black Dog […]