Navy Fit Week 21 – C

We are going to start doing our runs in minutes instead of telephone poles. You may want to consider a stop watch. I prefer the Timex Ironman, but the cheapest stop watch you can find will do just fine. To be honest, any watch will work. A timer function will help, but not required.

I use the Ironman for its LAP function. It comes in handy for long distances when I need to keep track of my pace per mile. For the purpose of this program, you will only need to know how long you have been doing an activity.

Navy Fit Week 25

This is the first installment of NavyFit. The goal is to get us through the cold months and into the April’s Physical Readiness Program with no worries about anybody flunking. This blog will contain weekly goals for each of us and also nutrition and exercise recommendations. As your Command Fitness Leader, I’ll be leading by example by doing, at a minimum, what I post here. Currently, I’m still recovering from the lower back injury the kept me from participating in the fall PFA. If I can do it, there is no reason why each of you cannot.

Each Monday, a new blog entry will start out with a week. This is the countdown until April. Since we do not have an exact date, we are going to be ready to roll by April. From time to time, I will add mid week articles as well. Also, you have the ability to write comments on each article. I invite you to share your suggestions, encourage your shipmates, or to create personal accountability by posting your progress.

All of us will be able to see who is reading this blog. If you look to the right hand column, click the map. Every night, this map will update and show the general geographic location of each person who reads this blog. Thanks to our geographically dispersed unit, we will be able to see who is participating, and who is not. We will also be able to see if any other sailors are using it.

Let’s set our first set of goals for this week. This week is simply to get out and move. Its fall, let’s get outside while the weather is still nice. I’m asking everyone to dedicate 3, 30 minute blocks of time. During this 30 minutes, go for a walk. That’s it, just walk. Go for a walk with your spouse. Make it a family event. I personally walk around 8 PM. Daylight not required, just where bright, warm clothing.

Next week we will start an easy run/walk program. You will be amazed at how easy it is to start running.

V/R,
IT1 J. Yoder

Navy Fit Week 21 – B

How do I do the running portion of this program on a treadmill? That can be a challenge but during inclement weather, a treadmill can be a good option.

Instead of counting telephone poles, watch the distance traveled. For every 1/10 of a mile you travel, consider it 2 telephone poles. When it comes to the speed training later in this program, change your speed at least 1 MPH faster and slower as prescribed in the program.

Navy Fit Week 21

This week we are changing up the run/walk. Here is the program.

• Do 10 pushups for guys and 6 for the ladies. Don’t forget the 5 second hold.
• Stretch before you run. (See the previous blog article.)
• Walk for 5 minutes.
• Run for the length of 6 telephone poles and walk for 2.
• Repeat this 4 times.
• Walk for the remainder of the 30 minutes.

Your running portion is actually going to be shorter this week. We call this a recover week. Next week we are going to add another element to the program.

Navy Fit Week 22 – B

It’s time to start stretching.

We are going to approach a time when we stop the run walks. We are not going to have a walk at the beginning and will need to start running. Below are a few stretches to start doing before you run to get you into the habit.

Calves

Quads

Hamstrings

Navy Fit Week 22

This is breakfast week. If you followed last week’s nutritional advice, you should already be doing it. Breakfast stokes the fire. Breakfast starts your day off with your body in “Burn mode.” Who has time? Well, there are products out there that you can use as a meal supplement. Nothing beats mother nature but you have options if time is an issue.

EAS makes a product called Myloplex (http://www.eas.com/Products/DailyNutrition). I’ve tried it. It is not bad. Strawberry was my favorite with Chocolate not far behind. You can pick up the ready to drink kind at Walmart. Fast, convenient and easy to drink on the way to work.
I also like the Naked Juices smoothies (http://www.nakedjuice.com/#Homepage). You can keep them in the fridge or grab one on the way to work. They are in the fresh fruit section of your grocery store. The secret to smoothies is the thicker, the more satisfying. You will have a lot to choose from.

What about eggs and bacon? Moderation is the key. Try this recipe.
• Scrabble 2 – 3 eggs. (Only use one egg yoke.)
• While the egg is setting, add two pieces of crumble bacon. (Only cook 2 pieces of bacon).
Feel free to add other natural items like:
• Mushrooms
• Slices green pepper
• Tomatoes
• Onions

Stay away from the potatoes. They spike your glucosamine levels. That will make you hungry and put your body into “Store” mode.

For this weeks workout, we are going to stick to the 30 minute routine.
• 3 – 5 pushups with a 5 second hold in the down position.
• Walk for 10 minutes.
• Do 7 sets of running for 4 telephone poles and walking for 2.
• Complete the rest of the 30 minutes by walking.

Navy Fit Week 23 – B

Rest

Believe it or not, rest is extremely important in any fitness routine. As we start exercising (Both cardio and strength training) your body will need rest to fully recover. During exercise (Especially resistance training) you create micro tears in your muscle fibers. These tiny injuries are extremely important to you. While you sleep your mind is at ease in dreamland, but your body is at work repairing itself. During this process, your muscles are recovering from the micro tears and adding more muscle in its place. Remember that little fact. I’ll tell you why it is so good in a future article.

I’m not able to site the source on this next tidbit. Before the invention of the electric light bulb, Americans were getting about 8 – 10 hours of sleep a night. We are now down to 6 – 8 hours a night. You need rest to function properly. Set a goal with your spouse to have the lights out and the TV off with at least 8 and a half hours before your alarm goes off. Do this for 1 week and see how you feel.

Navy Fit Week 23

By now, your body is starting to get used to moving. We are going to continue to do our run walks. This time, we are going to run for the length of 3 telephone poles followed by walking for 4. We are going to do this 6 times before breaking to a walk for the remainder of the 30 minutes. Before you take off for that run/walk, you need to do some pushups. We will do 5 pushups for the guys and 3 pushups for the ladies. This will add about 60 seconds to your workout time. Remember that form is the most important part of the exercise. In the down position, count to 5. This is to prevent rapid, shallow pushups which will rob you of the exercises benefit and subject you to injury of the pectoral muscles. See the image below for proper form.

Let’s talk nutrition. Many years ago, the Surgeon General told our Grandmothers to stuff food in our stomachs three times a day. Now, let’s talk reality. We are genetically wired to store body fat for periods of famine. Only within the last 100 years has food been easily available. That is not enough time for us to genetically change to the point that our bodies do not stay in “Store Mode.” You can trick your body into staying in “Burn Mode.” The way to do this is to eat often. If your thinking diet, please slap yourself. Dieting is the worst thing you can do to your body. If you do not believe me, think of all the diets you have done in the past. Now, walk to the mirror and tell if they worked.

I recommend that you pack your lunch and at least two other meals for work. All of us get at least 10 to 15 minutes of break time every two hours and at least 30 minutes for lunch. Pack a small meal for those break times. Apples work remarkably well. No processed treats. This is a fitness program after all. As for lunch, cook on Sunday and pack it for the week. By placing what you cook in plastic containers; you are also enforcing portion control. I suggest a piece of fruit or some veggies to go along with the lunch.

To sum it up:
• Continue with the 30 minute run/walks.
• Start your workout with 3 – 5 correctly done pushups.
• Pack your lunch and eat 6 meals a day.
o Breakfeast – snack – lunch – snack – dinner - snack

Navy Fit Week 24 – B

By now, those of you in the more southern states might be thinking it is time to get a light jacket on. For the rest of us, we are pulling out the hat and gloves. Exercising outdoors is still possible during the cold weather. Here are some tips to keep you going.

Stay dry. Dress in layers so you can add and remove layers to stay comfortable. Cold water removes body heat about 25 times faster than cold air. If you allow excess sweat to soak into your cloths, you risk hypothermia. Don’t forget a hat and gloves. Normally, a light pair of gloves do well while under physical exertion. If you find out otherwise, just pull your fingers into a fist inside the glove and that will get you through the workout.

Know the weather. If the biggest blizzard in 10 years will be hitting soon, that marks a good day for a rest.

Navy Fit Week 24

Last week we started out by getting our bodies to move. This week, we are going to add run/walks into our program. The goal of a run walk is to allow you to a) start running or b) safely extend your mileage. I personally used run/walks to prepare for the Marine Corps Marathon. Due to an illness in July, prior to the October race, I had to use the run walk method to extend long runs by as much as 2 miles every week. The illness cut my lung capacity to the extend that running a mile was not possible. I was running 13 miles (a half marathon) at the end of August thanks to the run/walk method.

The way that it works is this. Start walking for 10 minutes. At 10 minutes, use the telephone poles on the side of the road (or driveways in subdivisions). You are going to run between the first 2 poles and walk for the next 5. You are going to do this 5 times. Finish out your 30 minute workout by walking.

Next week we are going to add a new element to our fitness program and talk about nutrition.