The Fitness Journal

Your training program for today states that you are going to front squat with 150lb (10 rep max) for 10 reps. You get to the gym and feel really strong, do you stay with the 150lb or do you take advantage of how you feel and up the weights? You go for it of course.

If, on the other hand, you didn’t sleep well last night, you are stressed from work and you feel as week as a kitten, do you still try for the 150 for 10? In this case it is probably better to ease up for the day.

Although you have a training program it doesn’t mean that every day you train you will be able to follow it to the letter. Your rep max and the training load you use will be somewhat dependant on how you feel on a particular day. This does not give you an excuse for not making progress, just that on some days you have a higher rep max and can push harder and others you have a lower rep max and can’t push as hard.

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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

1. Are you having a post workout protein and carb drink? If not, why not?
2. Can you do at least 10-20 “good” push-ups? If not, why are you doing the bench press?
3. Are you strong enough to hold a bridge on your forearms for at least 1-2 minutes. If not, you have something to work on.
4. If fat loss is a goal, have your bodyfat percentages been going down? If not, it is time for a change.
5. Are your training weights or repetitions steady increasing? If not, where is the progression in your training?

If these apply to you, don’t just think about it, do something about it.

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 pistol or one legged squat is a great exercise that stresses strength, balance and co-ordination . You can check out a box pistol and standard pistol here in action.

The Box Pistol
The Pistol
If you want a complete guide to performing pistols, check out The Naked Warrior by Pavel Tsatsouline.

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

There are always excuses for not going to training - You’re too busy, it’s too early/late, it’s too hot/cold etc. etc. The bottom line is if your health and fitness is a priority, you should make the time and ignore all the other excuses and just do it.

You may find that life sometimes forces you to change your training day or time or what training you actually in a session but it is a rare situation that actually forces a person to not train.

Bottom line - Just Do It.

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

Everybody knows that we should be more active and that includes incorporating lifestyle activities like walking to work or the shops and taking the stairs instead of the elevator, into your life. It is important to realise that, however beneficial these lifestyle activities are, they are not going to yield big results in the health and fitness stakes. They are usually going to be an adjunct to your regular training, unless of course you make your trip to work into a interval training or even a steady state cardio session.

Be active and train hard

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