By Juice 107.3 Network Monday 7 Jun 2021Health and WellbeingReading Time: 4 minutes

By: Taffy Francis

TLDR: This week for Up & At Em Elerrina and Jodie are joined once again with online coach Anthony Calligeros to talk all things health and fitness. 

Up and At Em is that time of the week when Brekky hosts Elerrina and Jodie try to help us all get motivated, and the other day they were helped by online coach Anthony Calligeros once again to discuss all things health and fitness.

For over a decade now Anthony has fanned the flames of his passion for fitness, helping his clients physically and mentally achieving their goals. His knowledge has become a favourite here at Juice, and we immediately dove into some questions our listeners had.

What type of juice do you recommend bodybuilding?

“My go-to is cranberry juice. Yeah, good ol’ cranberry juice. I have it pre-work out, so I have it personally and a few of my clients plans, just because they might not be eating enough calories, so we’ll start to get in calories through liquids, so juice and things like that … that is my go to, but everybody loves good old orange juice.”

Should you eat an evening meal?

“A hundred percent yes. Obviously, depending on your day and what you’re doing in terms of output. So training will fuel what you need at that time of the day, so for example last night I finished training at like 6.30pm so I went home and had a really heavy carb. meal to help replenish my glycogen stores, help fill me and help recover.

Whereas, if you’re someone who might train at 5.30am, and you work at like an office job, you don’t need a lot of carbohydrates at that time. So, it’s all dependent on what you’re doing.”

Is it better to train in the morning or the evening?

“There is no right or wrong. It’s more to do with your schedule, what you’re able to do and what you’re able to perform better at. So, if you’re a morning person, someone who has more time that you can just turn your phone off, concentrate on what you’re doing and it might be first thing in the morning … there is nothing wrong with doing that.

Same goes for evening training. If you’re someone that has a really busy morning, and then you wanna get in the afternoon or late at night and do a workout, that’s more than fine. Like me personally I like to train in the afternoon, late when I’ve done all my work, I can turn my phone off I’m not getting clients messaging me and stuff … and just concentrate on what I’m doing.”

How do I get a six pack?

“The good old saying ‘abs made in the kitchen’ is true. You need to really watch what you’re eating, the calories that you’re taking in, making sure that you’re in a calorie deficit, because when you’re in a deficit you’re not gonna put on extra stored fat. You’re gonna be able to shed away the stored fat and see what’s underneath.”

What is a workout I can do that’s not high intensity and not just walking from home?

“I’m assuming we’re talking more about cardio here. Because weight training is high intensity training, because you have to exert yourself every single set every single rep to get the most out of it.

What would be the best is called this, low intensity steady state cardio, what that does is if you keep your heart rate to around 120 – 130bpm, which is like a little bit of a sweat, not just puffing but not just strolling, so you wanna have your heart rate around that. You can do that on a spin bike, you can do that outside if you wanted to, you can walk faster, you can do it swimming, you can do it on a rowing machine.

If she only had the time to walk to work in terms of getting her cardio done, she could try and maybe leave earlier, take a longer route, walk faster, or find somewhere with more hills.”

If you want to benefit from Anthony’s life-changing health advice, you can reach out on his Instagram with a direct message.

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About the Author: Taffy is a Griffith University Journalism and Communications student and volunteer at Juice 107.3.