Nuts Wonderful Nuts

Walnuts - Rich in omega 3 fatty acids which research shows may help lower cholesterol. Walnuts are a good source of protein, folic acid, vitamin B6, magnesium and phosphorus.

Almonds - Naturally cholesterol free, a handful of almonds daily may help to lower LDL, or 'bad' cholesterol which in turn help maintain a healthy heart. Almonds are also a good source of vitamin E, protein, fibre, magnesium and calcium.

Brazil Nuts - A good source of antioxidants which help to protect cells from damage by cancer promoting free radicals. They contain high levels of selenium which play a part in immune system function.

Cashew Nuts - Rich in phosphorus which is essential for maintaining bone structure. Cashews also contain magnesium which is thought to improve immune system function.

Top 10 Exercise Series

Today sees the launch of my 'Top 10' exercise series. Over the coming week's and month's I will be releasing a series of informative fact sheets on different exercise topics. Each fact sheet will consist of my top ten exercises for a paerticular activity or component of fitness.

The first installment in the Top 1o series is Top 10 Home Abdominal Exercises. To download your FREE copy click on the link below:

http://www.tomhuelin-fitness.com/Top10abs2.pdf

4 home exercises for you to try today...

Prisoner Squat
- Stand with your feet a hip width apart with your heels flat on the ground
- Put your hands behind your head
- Tilt your pelvis back
- Bend your knees and lower your bottom towards the floor
- Ensure your knees don not extend beyond your toes

Forward lunge
- Start in a standing position with the feet together
- Drop your pelvis towards the floor and flex the front knee to about 90°
- Ensure that the front knee does not extend forward beyond the toes
- Keep the head up and facing forward, and the chest out
- Make sure the front foot stays flat to the floor transferring the weight through the heel
- Beginners should put the hand on the hips for balance

Hill Climber
- Start with your hands just over a shoulder width apart
- Tuck one foot underneath the body and extend the other behind you
- Lunge forward with the back leg, bring the knee in towards the chest
- Repeat, alternating legs

Push up
- Start with your hands just over a shoulder width apart and feet close together
- Push yourself up so your arms are extended
- Return to the starting position and repeat
- Beginners can perform this exercise with knees on the floor
- http://www.youtube.com/watch?v=RS7Rhmks28M&feature=channel_page

Click here to see these exercises as part of a home fitness routine

Tom's Muscle in a Month Challenge

This week I have started a new training program that I am excited to tell you about. Fellow fitness professional Dax Moy from London, England has challenged myself plus several other personal trainers in the UK and abroad.

The program involves a daily high-intensity muscle building workout lasting approximately 60 minutes. I addition I have to follow a strict diet eliminating wheat, gluten, caffeine and alcohol. The program will last 30 days and my aim is to gain 10 lbs of muscle.

I have set up a blog as a diary of my progress...

Click here to take a look