mind health Archives - Best Practice Personal Training

mind health

10/03/2016
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It all starts with a feeling – healthy or hot? What is your driver?

At Best Practice Personal Training here in Bowen hills, we see ourselves as the front line of healthcare and the future of ‘fitness or health coaching’ – this is what I and more and more professionals are calling, ‘personal training’ these days. There is a lot of talk in the fitness industry right now of where everything is headed. I don’t want to sound like a ‘know it all’, but it is something that I suspected from the day I started this journey all the way back in 1990, when I completed my Fitness Leader’s Certificate (equivalent to Cert 3 today). I could see that the future was more than just aerobics and leotards, and believe me there were plenty around in those early days.  I saw it as being about the whole process of going from sedentary to active or unhealthy to healthy or fat to fit. This by definition incorporated – think, eat and move better elements and is incidentally the philosophy behind Best Practice Personal Training at Bowen Hills, arguably Brisbane’s Best Personal Trainers! I had a thirst for knowledge about all things performance related and was very motivated to become an expert in this field. After all, when my dreams of being one of the best tennis players in the world didn’t come to fruition, there was a considerable vacuum that needed to be filled. The thing about sporting ‘performance’ is that it entails so many elements including motor learning, nutrition, psychology, biomechanics, anatomy and physiology, just to name a few. This fact guaranteed that I […]
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 […]
18/09/2015
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The magical power of sleep

Is there anything better than a good night’s sleep? Research is now telling us that it is much more than just a subjectively ‘good’ thing to do. Let’s have a look at the magical power of sleep… How’s this for a list of general benefits? If you’re wanting to reach optimal levels of brain power, make sure you rest nicely. Just as we need enough rest to function physically on a day to day basis, your brain needs enough also to be most productive and efficient. This seems like common sense, but it’s definitely worth mentioning at least as a reminder.  Creativity – getting the right amount of sleep essentially works its magic on your brain which enhances your creativity levels. So if you’re thinking about taking your art supplies out on a beautiful sunny Saturday, make sure your Friday night sleep is a good one!  Some of you might find it hard to believe, but sleep has actually been shown to improve your memory. “How?” I hear you ask… Research shows that you actually practice certain things you learned (or attempted to learn) while you were awake whilst you sleep! If you’re thinking about going on a diet, have a think about this: in the brain, the same sector are in control of metabolism and sleep. Diet studies have found more fat loss is associated with well rested people.  This one might seem pretty obvious, but getting adequate rest helps you improve your quality of life. If you’re resting too little (or even way too much), the way you feel on a […]
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 […]
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 […]
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 […]
18/06/2015

The Power of One

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 […]
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 […]
02/06/2015

Sustainable change and results

We had a seminar at Best Practice Personal Training in Bowen Hills last Thursday the 28th of May. It was cheekily called How to Think, Eat, Move and Look Better Naked in Winter. The real focus point though was our focus on long term sustainable change. There were four speakers on the night each of which with a different professional background and area of expertise. I was talking about mindset, beliefs and habits on the ‘thinking’ side of things – four years of psych study and 10 years of hands on with clients will give you a bit of insight! Jean Paul Staats, a Chinese Medicine practitioner, presented on the benefits of intermittent fasting and how most if not all of the top selling diets are merely made up marketing exercises – he is very passionate about the ‘eating’ aspect in life. Then there was Dr Matt Platz from Alderley Chiropractic who explored the ‘Move’ side of things and showed us the importance of not only dealing with existing pain in the body when it is present, but also the importance of preventative measures as a maintenance strategy. On a side note, as I’m sure you’ve gathered by now, at Best Practice Personal Training we are all about being proactive when it comes to health. Why do we wait to have a problem and then go and try and fix it with pills? Doesn’t it make more sense to invest in behaviours that promote health and continued health? I can tell you from personal experience that chiropractic care can definitely […]