The Fitness Journal

Keeping a training and nutrition log can help you achieve your health, fitness and weight goals quicker and easier. Writing down your daily activities can give you a understanding of what elements of your training and eating patterns are working and which are the problem areas. Also many people don’t realize what habitual patterns they have, so keeping a log raises awareness and is a powerful tool in improving your results.

Some of the items that you can include in a log include

Food

What you ate

Amount you ate

Time you ate

Whether you were hungry when you ate

Emotions when you ate

Exercise

What type of exercise you did (reps, sets, distance etc.)

How hard you felt you worked (intensity)

How long you exercised

Time you exercised

Where you exercised

Whether you exercised with others or by yourself

Sleep

What time you went to sleep

How long you slept

You don’t have to include all of the above and you can include other items that are more relevant to you.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

The American College of Sports Medicine has recently updated its recommendations on physical activity. The core recommendation is to try to achieve
30 minutes of moderate intensity cardio (aerobic or endurance activities such as walking, jogging, swimming etc.) 5 days a week
or (an option for the more highly conditioned) 20 minutes of vigorously intense cardio 3 times a week;
and 2 sessions a week of resistance training (eight to 10 exercises, eight to 12 repetitions of each exercise.) These sessions are highly encouraged for the older population.

If you are starting out on your fitness training and don’t think that you can manage 30 minutes of moderately intense work in one session, you can break it up and do three ten minute sessions spread throughout the day.

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne

Weight Management is an important aspect of your overall health and fitness. It doesn’t matter if you want to lose body fat, gain muscle or maintain your weight when your metabolism starts to slow down or for sporting purposes, there are three primary elements that you have to address if you want to achieve your weight goals. They are

1 - Nutrition
2 - Exercise and
3 - Behaviour

Even if you have one or even two of these elements under control, it is probable that you are not making the progress that you want. The one/s that you don’t have working, is/are probably sabotaging your progress.

I will be addressing each of the three elements of weight management in future posts.

If you are interested in a healthy way to lose fat click HERE

Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne