The Fitness Journal

I thought I would give you some examples of exercises within each movement pattern:

horizontal push - bench press
horizontal pull - dumbbell row
vertical push - shoulder press
vertical pull - lat pulldown
quad dominant - squat
hip dominant - Stiff-leg deadlift
core - woodchop

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

It’s difficult to believe that rickets is being seen in children in modern western society. Rickets is a condition where bone does not develop the density and strength that it should and becomes soft. Even if people do not develop full blown rickets, it is possible the millions of otherwise healthy children are not developing the bone density that they should and this has potential implications for the rest of their life in relation to fractures and osteoporosis.

So why is this happening - too little exercise, calcium and vitamin D. So it is important to make sure you and your children get adequate exercise, eat adequate quantities of calcium rich food and get a little sunshine.

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

In relation to weight training you should be looking to be train each of the main movement patterns at least once a week. So what are these movement patterns:

• horizontal push
• horizontal pull
• vertical push
• vertical pull
• quad dominant
• hip dominant
• core

All exercises fall into one of the patterns and you can use these classifications as the basis of your program design.

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

Are you drinking during your workout? And no, I’m not talking about alcohol. If you aren’t at least sipping water regularly throughout your workout, start now! If you want to go one better and actually improve your performance and muscle growth, consider having a carb and protein drink during your training. If your working out, you might as well try to get the absolute best out of each session.

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

One of the difficulties some people face when training in Japan is the lack of free weights. This is not to say that there aren’t any hard core weight training facilities, it’s just that they are few and far between. Sadly there are none in my area. The gym that I currently go to has plenty of cardio equipment, plenty of weight machines and a small free weights section.

This does not mean you can’t have a great workout! It’s just a matter of picking appropriate exercises within the equipment constraints that you have . It has been a lot of fun for me to think outside the square and develop my programs. I must say however that some of the other patrons (and staff) look at me oddly when I start doing Bulgarian split squats etc.

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