The Fitness Journal

This week I missed one of my scheduled training sessions. The reason is one, most big guys know about, helping a friend to move. It is just a fact of life, if you’re big, you’re first choice to help move heavy stuff. (^_^) The good thing about it, is that it does put into practice the strength that you have trained so hard to build up. You have to lift heavy stuff at awkward angles and body positions and have to maintain some nasty isometric contractions. It is a training session in itself. Admittedly not one that I want to do too often.

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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

Because I do a lot of driving, I try to use the time effectively. One of the things that I like to do is listen to training and nutrition audio books and podcasts.

One of the books I caught recently was Your Naked Nutrition Guide by Mike Roussell. Although it sounds like Mike had a bit of a cold at the time of recording, it is a good audio, easy to listen to and very informative, as is all of Mike’s material.

The book starts with a section on motivation and goal setting, looks at basic nutrition and then goes into Mike’s nutritional programme for both loosing fat and building muscle. Mike also discusses supplements and makes recommendations based on his supplementation pyramid. The audio is only one of a pile of bonuses that comes with purchase of the Naked Nutrition Guide, so if your interested in losing fat or building muscle this is a great tool.

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

Although there are variations in the quantity of vitamins in whole foods, here are some of the best sources for each of the primary vitamins.

Vitamin A - milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

Vitamin B1 - brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

Vitamin B2 - brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

Vitamin B3 - lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

Vitamin B4 - egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

Vitamin B5 - organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

Vitamin B6 - meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

Vitamin B7 - egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

Vitamin B8 - who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

Vitamin B9 - dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

Vitamin B12 - organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

Vitamin B13 - root vegetables, liquid whey

Vitamin B15 - brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

Vitamin B17 - whole kernels of apricots, apples, cherries, peaches, plums

Vitamin C - citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

Vitamin D - salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

Vitamin E - cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

Vitamin F - vegetable oils, butter, sunflower seeds

Vitamin K - green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

Vitamin Q - pinto beans, legumes, soybeans

Vitamin T - sesame seeds, raw seeds, butter, egg yolk

Vitamin V - raw cabbage, sauerkraut, leafy vegetables

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

Continuing my boxing & kickboxing theme, I thought I would find an example of what I mean when I talk about focus and intent when doing a combat cardio class. The technique is not perfect from a martial arts viewpoint but you can see the focus and intent behind the techniques.

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

Following on from my discussion yesterday on the benefits of boxing and kickboxing for fitness, I thought I would make some comments about some boxercise/kickboxercise classes, I have seen.

What is actually taught in classes varies greatly, with some classes using the technique, focus and intent from the base art and others using a “movement” approach. By this I mean they take a movement from boxing or the martial arts and then use it to develop a aerobics class with martial moves. I am not saying that these movement classes don’t have any value, they can be a great workout, it’s just in my admittedly biased opinion, I prefer to see more focus on the technique and intent of the art.

The quality of instruction can also vary greatly, with some instructors displaying good boxing or martial arts technique and others looking like they have no knowledge of the arts and are just doing moves that look a bit like boxing or the martial arts. Unfortunately some of these instructors don’t appear to have the experience to pick up techniques flaws that left unchecked may contribute to pain.

The bottom line is, if you’re interested in doing one of these classes, look around and find the class style and instructors that best suits 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