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