The Fitness Journal

A new study has reported that inadequate intake of vitamin E is linked with physical decline as people age. It is thought that vitamin E’s antioxidant function could help explain the results.

—–

According to research, mothers eating a Mediterranean diet while pregnant reduce the likelihood of their children developing asthma or allergies late in life. The Mediterranean diet which is based on vegetables, fish and healthy fats such as olive oil is recognised as having a variety of health benefits for the individual.

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

For a quick healthy nourishing meal, one of my favourite options is a shake.

This is one of my standards if I want a breakfast on the run.
1 banana
1 small handful of frozen blueberries
1 small handful of walnuts
1-2 scoops of protein powder
1-2 tablespoon of mixed grains
3 tablespoons of natural yoghurt
1 cup of water (or milk)

Blend and enjoy

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 is important to have plenty of exercise variety within your program, from workout to workout and from training phase to training phase. Your body does get used to doing specific exercises all the time and the results you get from that exercise will decrease.

Although you might have a goal of increasing your weight on the bench, it does not mean you should perform the same variation of the bench every time you do a horizontal push/chest workout. In this case the standard bench press will be in your workout regularly but you would also have workouts where you change the angle of the bench, use dumbbells, do one arm movements or partials to give your body reason to get bigger and stronger. You will also generally find that this variety will be advantageous to your goal of a bigger bench

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 my last post I mentioned a study that found benefits of high protein diets on weight loss. Another benefit of protein intake has been found in relation to hunger suppression.

A recent small study looked at how protein, fat and carbs effect the release of ghrelin, a hormone that stimulates appetite. The study found that fat had a limited effect and while carbs initially reduce hunger,there is a rebound effect which means that hunger appears to come back to an even higher degree. Protein was found to offer the best results in relation to depth and length of suppression.

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

Cassandra Forsythe, nutritionist and co-author of The New Rules of Lifting for Women, in a recent post discusses a study coming out of Australia that examines the impact of protein on weight loss in women. Not surprisingly, women who followed a high protein diet lost more fat than women who followed a high carb diet. Read Cassandra’s post to find out more.

You should also check out The New Rules of Lifting for Women, which has the absolutely kick butt subtitle of “Lift Like a Man, Look Like a Goddess”.

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