The Fitness Journal

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.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
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

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
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.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne