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 Trainers – Quentin Johnson

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

Friday Shout Out – Westside Printing

Westside Printing specialise in colour printing from small to large jobs with fast turnaround and great service. We service clients across Australia.

Westside Printing and Office Supplies

6/2095 Moggill Rd, Kenmore QLD 4069
(07) 3878 1445


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

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.



October Challenge Winner – Lauraine Murray

Lauraine Murray female winner of ‘Rachel’ challenge October 2014 at Kenmore.

Time 19:00 minutes flat! 

Developing fabulous abs

5 exercises to help you develop fabulous abs and great posture –


Motivational Monday

Advice From a Tree – Philosophy of Life

Advice from a tree