tag:blogger.com,1999:blog-147597722011-12-19T19:39:06.669+10:00Health and fitness training tips and hints from a personal trainer and natural therapistWaynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.comBlogger471100tag:blogger.com,1999:blog-14759772.post-43287812113195546952008-02-24T23:11:00.003+10:002008-02-24T23:39:02.503+10:00

I have let far too many weeks pass without posting, so here is an update. I have finally got my personal training and massage site up and running. There is still a lot of work to do but check out Busy Fitness.I have been posting regularly on my other health and fitness sites - at The Fitness Journal, I have posted on such topics as nutrition and strength plus I really think you should check out

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-11488321771269942632008-01-22T20:23:00.000+10:002008-01-22T23:13:24.377+10:00

Over the last few weeks I have been posting regularly to both The Fitness Journal and Building Muscle Fast. Some of the posts include nutrition tips from John Berardi, 5x5 training with Jason Ferruggia, and exercise variety.I have also starting to post at a fat loss site, so if you are looking to lose bodyfat check it out. Included on the site is a good basic set of nutritional guidelines from

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-36715711891018181862008-01-04T12:02:00.000+10:002008-01-04T12:14:55.262+10:00

With the start of the new year, it is time to look at what you accomplished last year and what you want to accomplish this year. Although I am not in favour of setting year long goals without setting appropriate shorter term goals at the same time, many people make resolutions at this time of the year. To help you keep you resolutions check out my posts at The Fitness Journal and Building Muscle

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-54761313675115476382007-12-23T11:03:00.000+10:002007-12-23T11:17:26.534+10:00

This week at Building Muscle Fast, I posted a review of the EDT DVD "A Complete Video Guide To Escalating Density Training".Over at The Fitness Journal I covered such topics as eating over the holiday season, steady state vs interval training and protein and fat loss.I will finish by wishing everybody all the best for the holiday season and I hope you have a great time over the holidays.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-31698455115952640772007-12-09T14:40:00.000+10:002007-12-09T14:50:47.971+10:00

Today at Building Muscle Fast you can read an interview of John Berardi, author of Precision Nutrition. Meanwhile at The Fitness Journal this week, I have talked about Xmas gifts for fitness enthusiasts, weight training for women and given weight training tips for martial artists etc.Check them out!

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-52045236684074330232007-12-02T13:02:00.000+10:002007-12-02T13:25:01.215+10:00

If your primary interest is in getting bigger and stronger, check out Building Muscle Fast. It focuses on building muscle and strength and includes interviews, training tips and reviews. The latest post is the second part of an interview with Jason Ferruggia, author of Muscle Gain Secrets.At The Fitness Journal, I have been discussing weight training, bodyweight training, exercise movement

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-21113286806430873722007-11-18T19:10:00.000+10:002007-12-02T13:21:31.690+10:00

Over the last week at The Fitness Journal I have covered such topics as bodyweight exercise, supplementation, weight training and training for people with diabetes.So head over to the Fitness Journal now!

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-66158477202357437762007-11-05T18:57:00.000+10:002007-12-02T13:20:34.789+10:00

During the last few days at The Fitness Journal I have written about fat loss, maintaining shoulder health, stability training and weight training.Check them all out at The Fitness Journal.Remember to sign up for my basic health and fitness newsletter here.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-61886222994952054292007-10-31T20:43:00.000+10:002007-12-02T13:17:56.679+10:00

Recently on The Fitness Journal I have covered boxing for fitness, genetics and weight management and using a training diary. And these are just a few of the health and fitness topics.Check it out at The Fitness Journal

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-33265086505867205312007-10-20T15:37:00.000+10:002007-12-02T13:19:11.339+10:00

This week at The Fitness Journal I have blogged about low carb eating, periodisation, strongman training, training goals, gaining strength without gaining weight and more. So check out The Fitness Journal

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-37129261753282692762007-10-09T18:31:00.000+10:002007-10-09T23:29:11.654+10:00

Some of the recent topics that I have covered at The Fitness Journal include weight loss, 'martial arts' based fitness training, improving your recovery and women and weight training. Check it out here.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-67087060611809004062007-09-01T12:21:00.000+10:002007-09-01T12:29:35.415+10:00

If you are interested, you can now check out my new fitness and training blog The Fitness Journal.The purpose of The Fitness Journal to give up to date, interesting and practical information to help you achieve the body, fitness, health and lifestyle that you want.I have been updating daily and I hope to "see" you there.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-84625330135918525302007-08-17T12:01:00.000+10:002007-08-18T16:14:12.281+10:00

As part of our recent holiday in Vietnam and Cambodia(we arrived back this week), we did a short trek in Sapa. It was a great experience but because of the combination of steep hills, clay soil and rain, it was not easy.Here are some fitness ideas if you are planning a trek- build up a good basic fitness level- work on your flexibility, balance and agility - if you are walking on slippery steep

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-64763221820758665402007-07-11T19:10:00.000+10:002007-07-11T20:02:24.720+10:00

I listened to a great "Health Report" podcast today on the possible link between high fructose and sucrose intake and the increased incidence of obesity in many parts of the world.The upshoot of the report for the average person is to decrease intake of processed foods that are high in fructose or sucrose and low in fibre. It is important to consider carbohydrates in relation to fibre levels - an

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-3034393928244677222007-06-28T17:14:00.000+10:002007-06-28T17:26:22.716+10:00

A recent study has suggested that doing taichi and other exercise helps sufferers of osteoarthritis by strengthening the muscles, improving balance and proprioception and moving the muscles around the joints.The adage of "use it or lose it" is very apt in relation to exercise and osteoarthritis. By working the joints through a relatively full range of motion, even if it means "some slight"

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-58613140649019508292007-06-20T21:29:00.000+10:002007-06-20T21:31:47.673+10:00

One of the challenges facing many people on their path to fitness is periods of feeling bored or stale with their training. You do your normal weight training routine or cardio session and think to yourself – what am I doing? I’m just going through the motions.Here are a couple of ideas to help shrug off the feeling.1. Take a couple of days off training and do something different2. Start doing a

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com1tag:blogger.com,1999:blog-14759772.post-29910742510882931472007-06-12T18:55:00.000+10:002007-06-12T19:01:18.696+10:00

When training in a good weight training facility, I am a firm believer in doing basic exercises that work multiple bodyparts. When talking about the basics most people automatically think of the squat, deadlift and benchpress. These are all great exercises but for the more advanced trainer, there are a multitude of other exercises and variations that will keep your training interesting and make

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-84143144577873905702007-06-05T18:26:00.000+10:002007-06-13T23:38:03.843+10:00

As part of your fitness training, do you include balance and agility training.Unless you are doing yoga (great balance training), dance, a martial art (both balance and agility depending on the style) or gymnastics of some form, you should consider including some balance and agility training in your routine. Together they play a part in your long-term functional health.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-6684052321807726192007-05-16T21:37:00.000+10:002007-05-16T21:50:25.784+10:00

There was an article in a recent magazine detailing the dangers of liposuction and other types of weight loss surgery.Weight loss surgery can definitely have a positive impact on a person - potentially helping them achieve the body and lifestyle they have always wanted. Unfortunately there are a number of risks associated with the surgery that should be considered, some of which are very

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-90714775464963088882007-05-05T14:57:00.000+10:002007-05-05T16:18:39.491+10:00

Do you drive around the department store car park until you find a park close to the entrance?If so, try parking further away and just walk to the store- you won't waste time in the car and and you will have used a few more calories.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-20872977998395398582007-04-23T18:07:00.000+10:002007-04-23T21:19:26.172+10:00

For a reality check on the potential impact of fast food - specifically McDonald's - on your health - check out Super Size Me.Although taken to extremes, the experience of the film maker during his 30 day McDonald's diet is quite amazing and quite horrifying.The serving sizes available in the United States are also amazing, being considerably larger than what I have seen in Australia or Japan.I

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-20188637272769138042007-04-21T10:34:00.000+10:002007-04-21T11:06:43.529+10:00

Just a quick update on Mel's training - she has been doing very well - training hard and eating well. I'm proud of her.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-91612568462599883932007-04-08T15:51:00.000+10:002007-04-08T15:59:53.310+10:00

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity"John Fitzgerald Kennedy

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-31803943230596195052007-04-02T20:16:00.000+10:002007-04-02T23:46:23.798+10:00

Given that Mel doesn't have a lot of free time and has not done a lot of weight training in the past, this first program is short and focuses on basic exercises. These exercises focus on the major muscle groups of the body, give good results and will give her a strong base for her training in the future.Because of her limited experience and her concern about using free weights at this time, we

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com2tag:blogger.com,1999:blog-14759772.post-7673277240993658992007-03-26T11:14:00.000+10:002007-03-26T11:40:33.862+10:00

My wife has set me an "interesting"task - she wants me to act as her PT, to help her achieve her fitness and weight loss goals. Given my background this sounds like a great idea. The difficulty in this case, comes with separating us a a couple and us as a trainer and trainee.This was vividly illustrated when I started to teach Melanie some martial arts basics. I started teaching her as I would a

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com1tag:blogger.com,1999:blog-14759772.post-21792788217287448232007-03-15T19:18:00.000+10:002007-03-15T19:37:05.755+10:00

What are your health and fitness goals?Do you want to loose weight? Exactly how much weight? In what time frame?Do you want to get fit? What does that actually mean to you?To achieve a goal, you need to know what it is that you actually want to achieve.Take some time and when you know, write it down, read it regularly and move toward reaching it.Some tools that may be of use to you are Achieve-IT

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-10016365602959550242007-03-09T15:41:00.000+10:002007-05-16T21:54:21.696+10:00

"Burn The Fat, Feed The Muscle" has developed a reputation as one of the best books available on fat loss, while maintaining your all important muscle. Check it out!!

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-19007647312324854942007-02-28T19:57:00.000+10:002007-02-28T22:15:41.687+10:00

"Obstacles are those frightening things that become visible when we take our eyes off our goals."Although not directly about fitness, this great quote from Henry Ford has validity in any endeavour.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com2tag:blogger.com,1999:blog-14759772.post-66281772834421284922007-02-25T08:38:00.000+10:002007-02-28T20:08:29.611+10:00

Start with your “self talk.”"Self talk" is the inner dialogue that you run through your brain.Ask yourself this question: Is your self talk positive about yourself, and your ability to meet your weight loss goals or is it negative and keeping you from attaining the things you want?From today, start being aware of what you are saying to yourself and if it is negative, start replying with a more

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-48202580398341771322007-02-20T19:15:00.000+10:002007-02-20T19:36:45.068+10:00

If you want to put on lots of muscle, a simple but powerful thought that I heard at a Tom Platz seminar is a great place to start.Tom was a awesomely muscled bodybuilding superstars of the 1980's and he said that if you want to get big "Think Big, Eat Big and Train Big"This statement encapsulates a mental, dietary and training philosophy that is hard to beat if your goal is to put on size.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-37686932268192006672007-02-11T11:32:00.000+10:002007-02-28T20:08:59.114+10:00

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."This great quote comes from Paul Dudley White - cardiologist and founder of the American Heart Association.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-46528764775452983192007-01-24T22:56:00.000+10:002007-02-28T20:05:55.874+10:00

In simple terms, you loose weight when you use more energy during the day, than you take in in the form of food. So, if you want to loose weight, try eating a little less and training a little more. It may be all your body needs to make a difference.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-44740135691924299342007-01-20T17:01:00.000+10:002007-01-20T17:16:35.157+10:00

I have to admit that I actually do go through stages of not feeling motivated to train. I've actually had a couple of periods in the twelve months that have been particularly difficult.One was when we moved overseas. Of course there are plenty of reasons (excuses) not to train during a period like this. Bottom line is motivation falls and unless you give it a reason, the mind will come up with

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1126741897729388582005-09-15T09:48:00.000+10:002007-02-28T20:07:17.421+10:00

"During the hard training phase never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest; if you are at all sluggish, rest; in fact, if in doubt, rest."Bruce Fordyce - ultramarathon athlete

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1125361442639216542005-08-30T10:23:00.000+10:002007-01-20T17:28:31.506+10:00

Great for cardiovascular, co ordination and strength training, boxing is a great addition to your training repertoire. Ensure that your trainer adequately covers the biomechanics of safe boxing skills before you start on the conditioning phase of the workout. You want to get fit not injured.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1125123363242950442005-08-27T16:12:00.000+10:002007-02-28T20:09:40.847+10:00

How much regular physical activity are you getting? Ideally you are being active for a minimum of 30 minutes on most days. This does not mean you have to train hard everyday but it does mean that you should not always take the easy path.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1124511191565016972005-08-20T14:05:00.000+10:002007-02-28T20:10:24.406+10:00

The resting heart rate is an indicator of cardiovascular health and your body’s adaptation to exercise. It is generally taken in the morning before you get out of bed. Take your heart rate for one minute each morning for a week and divide the result by 7. You can use this as your base figure and as your resting heart rate changes with exercise, you can refer back to this figure.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1124166067985605432005-08-16T14:20:00.000+10:002007-02-28T20:11:30.856+10:00

If it has been a while since you last trained, I suggest that you start back into training slowly. You do not have to try to do what you could do months or years ago, instead just make a commitment be more active and to do some gentle exercise three times per week. Ease your way into training – your body will thank you for it.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com1tag:blogger.com,1999:blog-14759772.post-1123909117515311432005-08-13T14:57:00.000+10:002005-08-14T15:41:29.756+10:00

If you are having trouble staying motivated:Find a training partner – you can keep each other motivatedSet goals – both short and medium term – and refer to them regularlyKeep a training log – it gives you concrete data on your progress

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1123637369111639202005-08-10T11:27:00.000+10:002005-08-12T19:52:49.786+10:00

It is important to ensure that you have plenty of variety in your training schedule. If you are doing high level sport specific training, you may not have many options, but if you are training for health and fitness – add some variety – add some fun

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1123290371081673512005-08-06T10:56:00.000+10:002005-08-06T11:06:11.086+10:00

Stretching after the hard part of your workout is now considered the best time to incorporate stretching into a mixed training session. The other option is to do a dedicated stretching session at another time or on a different day

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1123034446868128942005-08-03T11:32:00.000+10:002005-08-03T12:00:46.873+10:00

If any accidents happen during training, use RICER principles for the first 48 hoursRest – no hard fast activity, although light movement is generally recommendedIce – helps reduce inflammation and painCompression – helps reduce inflammation – ensure the compression is not too tightElevation - helps reduce inflammation and painRefer – medical advice doctor, physiotherapist etc

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com1tag:blogger.com,1999:blog-14759772.post-1122960544310489242005-08-02T15:28:00.000+10:002005-08-02T15:29:04.313+10:00

If you want a fun, active and social way of increasing your activity levels, try dancing. There are a wide variety of styles that you can try (I personally like Latin) and classes are run in most locations. Depending on the style, you can improve your aerobic fitness, coordination, balance and your social life.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1122709846597705262005-07-30T17:34:00.000+10:002005-07-30T17:50:46.600+10:00

Don't underestimate the value of going for a walk as a fitness activity. Walking is an excellent way to ease yourself into an exercise routine, gives you a cardiovascular workout and gives your legs a workout. If you add some hills to your walk, the resistance on your legs increases.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1122514166666217312005-07-28T11:28:00.000+10:002005-07-28T11:29:26.670+10:00

If you are pushed for time, and want a quick muscular workout, try some bodyweight exercises. Variations of the squat, pushup and chin can give you an excellent workout and you don’t even have to leave home.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1122354214436024252005-07-26T14:47:00.000+10:002005-07-26T15:03:34.440+10:00

I do not think that there is one best exercise for everybody, primarily because if you don't like an exercise you are generally not going to do it no matter how good it is for you. Just being active everyday and doing a variety of activities is a great way to get started on your way to fitness.Having fun when training is important.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0tag:blogger.com,1999:blog-14759772.post-1122161700815187162005-07-24T09:27:00.000+10:002005-08-03T10:12:24.363+10:00

As this is my first post to this blog, I thought that I would give you a little information about myself. I have over 20 years experience in the health and fitness industry: acupuncturist, massage therapist, gym instructor, personal trainer and martial arts instructor.In this blog, I will be discussing fitness strategies, techniques and tips for a vital healthy life.

Waynehttp://www.blogger.com/profile/03227918082167040871noreply@blogger.com0