Small Group Training

At personalbest Kenmore;

we currently run small group training sessions every week at various times called ‘metcon’ In these metcon classes all the clients wear a H7 heart rate sensor, (which we supply) in which they will see their live heart rates on screen.

With this you will learn about the five heart rate zones and how important it is to exercise at different heart rate intensities – it’s the best way to improve.          These ‘metcon’ classes are designed specifically for maximising your calorie output in the shortest amount of time (Metabolic Training)

So what is Metabolic Training? In short, metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. FYI, your metabolism (aka metabolic rate) is how many calories your body burns at rest.

While calorie burn studies come to different conclusions as to the total calorie burn of metabolic training, it certainly burns a ton of calories. The calorie burn during a workout is easily around 500 calories for a 30 minute workout, but it also increases metabolic rate from anywhere between 10% to 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to even 72 hours. This equates to hundreds of extra calories, which over the course of a few workouts can become significant.

So if you’re interested in more information about our metcon classes and want to burn some serious calories, please give us a call on 0733785005 or visit our website:

Thank you.

New studio vibes

Hi everyone there has been a lot of activity at our Kenmore studio of late. We have moved locations to across the road.  With this new studio comes some exciting new times and the place is already rocking with a new vibe! Thanks to everyone who helped with the move and with the new set up.

Meet your PB Trainer – Ryan Pooley

Ryan Pooley is a trainer at Personal Best – Toowong. Click the following link  to learn more about Ryan –

Meet Your PB Trainers – Pek Lees

Pek Lees is a trainer at Personal Best – Brisbane City. Click the following link  to learn more about Pek.

Meet Your PB Trainers – Quentin Johnson

Quentin Johnson is the Team Leader at the  Kenmore studio. Click the link below to learn more about Quentin.

Muesli with Mixed Berries

Serves 2


  • 1 cup rolled oats
  • 2/3 cup low fat milk
  • 1 tbsp raisins
  • 150g low fat plain yogurt
  • ¼ cup whole almonds, chopped
  • 1 apple, grated
  • Lemon juice (optional)
  • Fresh fruit – frozen mixed berries thawed 100g


Combine the oats, milk and raisins in a bowl.  Cover and refrigerate overnight.

Add the yoghurt, almonds and apple.  Mix well.

To serve, adjust the flavour with lemon juice.  Serve with fresh berries.

Tip:  If you don’t drink milk, try using fresh orange or apple juice as an alternative.

Nutritional Information

Per Serve with milk:

Calories:                               334 (1398kj)

Fat:                                        19.95g

Carbohydrates:                 62.8g

Fibre:                                    11.1g

Protein:                                17.75g

Client of the month – Monica Christopher

Monica came to Personal Best Kenmore to increase her fitness capabilities to join the QLD Police. One of her goal is to complete up to level 7:5 in the Beep Test. At the time Monica was not confidant even to be able to run nonstop for 10 minutes. Now Monica is completing 30minutes of continuous running. Not bad for someone who never liked running!

Monica Christopher

Benefits of Walking Barefoot

Business of the Month – Body Assist

During the past 10 years Body Assist has built up a wealth of experience and knowledge to deliver some excellent complimentary remedial massage and soft tissue therapy. Their remedial sports therapy is designed to assist you to reach a pain free way of life.

BodyAssist will relieve muscle strains, plantar fasciitis, shin splints, knee pain and lower back pain….and the list goes on.

Remedial/Sports massage therapy has an even wider range of benefits for all aspects of your life

Bodyassist Sports Health has been established for 6 years. In that time they have been involved with sporting teams including the Brisbane Lions, Brisbane Broncos, and QLD Reds. Body Assist has established themselves at the pinnacle of sports therapy and remedial massage within Brisbane.

BodyAssist clinics are located at 31 Orwell Street Camp Hill, 316 Adelaide Street Brisbane CBD and 32 Balaclava Street, Woolloongabba

Anthony Larson  – 0432843869


Lentil Burger

Serves: 4




2 cups green or brown cooked lentils


1 cup cooked barley


1 medium onion, coarsely chopped


1 garlic clove


1 tablespoon extra virgin olive oil


1 tsp tobasco


1/4 cup spelt flour (or whole wheat flour)


1/2 tsp salt


1 teaspoon dried dill


1 teaspoon dried oregano


½ teaspoon dried thyme


4 whole wheat hamburger buns


Lettuce, tomato and pickles, for garnish




In a food processor or powerful blender, blend cooked lentils, barley, onion, oil, tobasco, and garlic. Put the lentil mixture into a large bowl and add the salt, dill weed, oregano and thyme; gently combine ingredients until just incorporated.


Form patties and place on wax or parchment paper. Coat each side with a little flour before cooking.


Grill or sear the patties over medium high heat for 2-3 minutes per side or until browned and heated through, 6 minutes total.


Serve lentil burgers on whole wheat hamburger buns with lettuce, tomato and pickles or preferred garnishes.