This week my wife and I decided to give LA Fitness a try. One is being built just 2 miles from our home. We have been members at AnyTime Fitness for a year and a half now. When we joined, our work made the trip to AnyTime Fitness easy. Well, both work and life changed and now our old gym is about 15 minutes in the wrong direction. We toured another LA Fitness about 20 minutes from home to see if we would want to join. We were hoping to get a Grand Opening discount. Well, that particular location could not give it to us because they had been open for some time. Here is where you can save some money. Ask them to register you at a location that is offering some type of grand opening discount. Like most large fitness center chains, your membership at one, is good at all others. He simply took our information, faxed it to the new gym to be processed, and handed us our membership cards. The end result for our month-to-month membership saved us several hundred dollars over the course of the next two years. He said he actually processed a membership for a lady in Texas during his gym's grand opening special, saving her hundreds of dollars as well.
This weeks workout:
1) Stretch. You should be able to touch your toes by now.
2) Push ups. If you've been adding 1 a day, you should be able to do 54 by now.
3) Core exercises. Alternate between different types of core exercises to strengthen all your core muscles.
4) Cardio. Get up to at least a mile and a half without stopping this week.
Sunday, February 22, 2009
Monday, February 16, 2009
The Clock is Ticking
This last week, we meet some friends for dinner at a place that we have never been before. I'm a fan of the Mom and Pop operation. You usually get the best food at these places. What my wife and I were not prepared for is the smoke. The establishment was the client of our friends. They make it a habit at eating at the establishments of those who do business with them. From a business perspective, it is a smart move. Well, 2 days later, I'm still coughing.
The clock is ticking is not only a reminder that the PFA is in a few weeks, but also a reminder to our shipmates about the dangers of smoking. I was exposed for almost two hours to secondhand smoke and I'm still effected by the smoke of that night. Image your loved ones around you. Smoking is a personal decision, but I highly encourage everyone to breath smoke free. http://www.smokefree.gov/ has resources to help you get started in kicking the nicotine addiction and your doctor can also provide assistance.
From a financial point of view during this recession, lets look at the cost. In Indiana, a pack of cigarettes cost $4.10. One pack a day over a week is $28.70. Over the course of a year, that is $1496.50. For comparison, you can have a 4 night stay at the Shades of Green, 2 days at Disney Theme Parks, and round trip tickets from Indianapolis to Orlando for less then a year of smoking a pack a day.
This weeks workout:
1) Stretch. You should be able to touch your toes by now.
2) Push ups. If you've been adding 1 a day, you should be able to do 47 by now.
3) Core exercises. Do not forget your back. Even though we do not test for back strength, you need to have a strong back to support those six pack abs.
3) Cardio. Everyone should be able to do at least a mile and a half within the time required by your age. If not, you really need to be getting to work.
3 days a week. That is all you need.
The clock is ticking is not only a reminder that the PFA is in a few weeks, but also a reminder to our shipmates about the dangers of smoking. I was exposed for almost two hours to secondhand smoke and I'm still effected by the smoke of that night. Image your loved ones around you. Smoking is a personal decision, but I highly encourage everyone to breath smoke free. http://www.smokefree.gov/ has resources to help you get started in kicking the nicotine addiction and your doctor can also provide assistance.
From a financial point of view during this recession, lets look at the cost. In Indiana, a pack of cigarettes cost $4.10. One pack a day over a week is $28.70. Over the course of a year, that is $1496.50. For comparison, you can have a 4 night stay at the Shades of Green, 2 days at Disney Theme Parks, and round trip tickets from Indianapolis to Orlando for less then a year of smoking a pack a day.
This weeks workout:
1) Stretch. You should be able to touch your toes by now.
2) Push ups. If you've been adding 1 a day, you should be able to do 47 by now.
3) Core exercises. Do not forget your back. Even though we do not test for back strength, you need to have a strong back to support those six pack abs.
3) Cardio. Everyone should be able to do at least a mile and a half within the time required by your age. If not, you really need to be getting to work.
3 days a week. That is all you need.
Sunday, February 8, 2009
The countdown has started!
I would like to thank those individuals who commented about how much I ate this weekend while at NOSC Chicago. For the record, I lost another pound over the weekend. How??? Well let’s look at what I ate.
Prior to leaving for the airport, I made sure I had lunch. I also stopped at the USO and snacked on Power Aid and a trail mix bar. My wife also packed some nutria grain bars in my backpack to make sure I was not tempted by the overpriced goodies at the airport. Thursday night The Grubbster and I had dinner at the Rain Forest Café. My meal was the chicken fajitas. Now, I do not deny that I ate all the chicken and veggies. I did not touch the sour cream and only part of the cheese. In short, I had a relatively healthy meal. I also stocked my quarters with fruit and mostly ate Subway the rest of the weekend. My one vice was the pizza at Silo. But hey, you need a cheat day at least once a week.
I had hoped to get to the gym, but time only allowed for pushups and sit-ups every morning. I did take an hour and went hiking at O’Hare. Yes, I said hiking. I’ll be sharing that one in the next issue of our unit’s fitness newsletter due out in May.
Now is a really good time for a really good reality check. Ask yourself these questions:
1 – Are you in shape?
2 – Are you comfortable in a bathing suit?
3 – Can you go outside, right now, and get at least an Excellent on the PRT?
Most people will answer no to at least 2 out of 3 of these. Don’t put it off any more, get ready for the PFA.
This week make sure your run a mile at least twice. You can do a third mile or some other form of cardio. Don’t look at the minimum for your push-ups and sit-ups. Look at the maximum and build up to that goal. As the lesson above shows, you can still eat well, as long as you eat smart.
Prior to leaving for the airport, I made sure I had lunch. I also stopped at the USO and snacked on Power Aid and a trail mix bar. My wife also packed some nutria grain bars in my backpack to make sure I was not tempted by the overpriced goodies at the airport. Thursday night The Grubbster and I had dinner at the Rain Forest Café. My meal was the chicken fajitas. Now, I do not deny that I ate all the chicken and veggies. I did not touch the sour cream and only part of the cheese. In short, I had a relatively healthy meal. I also stocked my quarters with fruit and mostly ate Subway the rest of the weekend. My one vice was the pizza at Silo. But hey, you need a cheat day at least once a week.
I had hoped to get to the gym, but time only allowed for pushups and sit-ups every morning. I did take an hour and went hiking at O’Hare. Yes, I said hiking. I’ll be sharing that one in the next issue of our unit’s fitness newsletter due out in May.
Now is a really good time for a really good reality check. Ask yourself these questions:
1 – Are you in shape?
2 – Are you comfortable in a bathing suit?
3 – Can you go outside, right now, and get at least an Excellent on the PRT?
Most people will answer no to at least 2 out of 3 of these. Don’t put it off any more, get ready for the PFA.
This week make sure your run a mile at least twice. You can do a third mile or some other form of cardio. Don’t look at the minimum for your push-ups and sit-ups. Look at the maximum and build up to that goal. As the lesson above shows, you can still eat well, as long as you eat smart.
Sunday, February 1, 2009
10 Weeks to Go!
OK CPPD-MW. We have our drill wekend set for April 4th and 5th. The PFA will be held on the Track. Please be prepared for cool temperatures. For those of you who have either been following the blog for the last 2 months or who started on the catch up plan in January, you should all be in really good shape for the PFA.
t this point you should be spending at least two days a week dedicated to preparing for the PFA. You also need to be spending at least another day of the week in some sort of physical activity. In running we have a saying "Train he way you plan to race." In otherwords, do your PFA training in this order.
t this point you should be spending at least two days a week dedicated to preparing for the PFA. You also need to be spending at least another day of the week in some sort of physical activity. In running we have a saying "Train he way you plan to race." In otherwords, do your PFA training in this order.
- Warm up
- Toe Touch
- Pushups
- Curl ups
- Run
- Cool down
This will get you body used to the different stresses you will place on it. When I ran the PRT just a few weeksprior to a marathon, everyone expected an incrediable run. After all, I was running 20 miles every other day. A 1.5 mile run is nothing. Wel, before those 20 miles runs, I di not do 95 push ups. To complete those pushups, your body will redirect bloodflow to your ches and away from your legs. The 1.5 mile run was ood, but far from what it could have been. I was not training for a PRT at the time and it showed.
One last bit of motivation. Watch the "Biggest Loser." It is proof positive that no matter what your age or physical condition, you can improve your health and your qualityof life for the long term.
Below is the receipe posted by Chef Curtis Stone on last weeks "The Biggest Loser" as a way of making buffao wings for your Suppoer Bowl Party. I'll be taking this receipe over to a SUper Bowl party this evening to see how they go over.
Rosemary Skewered Chicken with Orange Glaze
Serves 6-->
INGREDIENTS
Juice of 3 oranges- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 2 garlic cloves, finely chopped
- 1 tablespoon finely chopped peeled fresh ginger
- 4 boneless skinless chicken breasts, cut into 1 inch cubes
- 6 large sprigs of rosemary about 10 to 12 inches long, with half the leaves removed
METHOD
Preheat a grill or grill pan on medium high heat.- Place the orange juice into a small saucepan and cook over medium heat until the orange juice has the consistency of a very thin syrup.
- Add the Dijon, honey, garlic, and ginger and continue cooking over medium heat for 2 to 3 minutes.
- Remove from heat to allow flavors to meld and reserve.
- Evenly divide the cubed chicken among the rosemary sprigs and skewer the chicken onto the exposed part of the rosemary sprigs.
- Lightly brush the grill with oil and grill chicken for 1 to 2 minutes on each side or until the internal temperature of the chicken reaches 165F on an instant read thermometer.
- Remove skewers from the grill to a serving plate, drizzle with the orange sauce and serve immediately.
Monday, January 19, 2009
Navy Fit Week 13
Normal program:
2 minutes of streching (Unless you can already touch you toes).
Guys - 25 pushups
Ladies - 13 pushups
Guys - 30 crunches
Ladies - 20 crunches
20 minutes of running for all.
Catch up program:
You should be up to 19 pushups and 19 situps by today. Keep adding 1 per day.
Start stretching. We are adding that to the program next week.
This week we need to do 20 minutes of walking, 3 times a week.
2 minutes of streching (Unless you can already touch you toes).
Guys - 25 pushups
Ladies - 13 pushups
Guys - 30 crunches
Ladies - 20 crunches
20 minutes of running for all.
Catch up program:
You should be up to 19 pushups and 19 situps by today. Keep adding 1 per day.
Start stretching. We are adding that to the program next week.
This week we need to do 20 minutes of walking, 3 times a week.
Sunday, January 11, 2009
Navy Fit – Week 14
How are those New Year Resolutions doing? Remember, there are two programs listed here now. One for those of you who have been following this blog for the past 2 months, and a catch up program.
Normal program:
2 minutes of streching (Unless you can already touch you toes). Guys - 20 pushups Ladies - 11 pushups Guys - 25 crunches Ladies - 17 crunches 15 minutes of running for all.
Catch up program:
For our upper body and core exercises, we are now adding to them. In short, you are adding on rep per day. So, on January 12th, you will be doing 12 pushups and 12 core reps. Continue to alternate the exercises to cover more muscle groups.
We also need to be moving. Do at least 15 minutes of walking, 3 time per week. You should not be spending more than 1 hour per week at this point on your PFA training.
Normal program:
2 minutes of streching (Unless you can already touch you toes). Guys - 20 pushups Ladies - 11 pushups Guys - 25 crunches Ladies - 17 crunches 15 minutes of running for all.
Catch up program:
For our upper body and core exercises, we are now adding to them. In short, you are adding on rep per day. So, on January 12th, you will be doing 12 pushups and 12 core reps. Continue to alternate the exercises to cover more muscle groups.
We also need to be moving. Do at least 15 minutes of walking, 3 time per week. You should not be spending more than 1 hour per week at this point on your PFA training.
Sunday, January 4, 2009
Navy Fit - Week 15
Happy New Year!
According to a study by the University of Maryland, your New Years resolutions are already starting to get pushed to the back burner. For what ever reason we think of January first as the time to change our lives. By January 31st, we say that I'll try again next year. Well, as the years pass, our opportunity to extend the productive years of our lives get shorter and shorter.
The next season of NBCs "The Biggest Loser" will feature two contestant I want everybody to see. On is a yung man who will start the show as the heaviest person ever to complete on "The Biggest Loser". Another one is the oldest. Both will be trying to save their lives. I have not seen nor heard of what transpires, but I know that time is ticking away for both.
For those of you in the unit who have not been following this program, I strongly encourage you to stand in front of your mirror in your birthday suit and ask if you have been a good custodian of your body. Two programs are now going to be listed here. I'm now six weeks into recovering from a respitory infection. My lung capacity is that of a smoker while I'm working to kick this infection. If I can do it, you can to.
Normal program:
We are going to start doing mini PRTs. It is important to do this in the order of the PRT. In the past, I've trained by first running, and then doing the pushups and situps. On PRT day, that is not the order we do them. As a result, my runs are up to a minute slower.
2 minutes of streching (Unless you can already touch you toes).
Guys - 15 pushups
Ladies - 10 pushups
Guys - 20 crunches
Ladies - 15 crunches
15 minutes of running for all.
Catch up program.
Again, we need to ease our bodies into physical activity. We are going to start out with 10 pushups and 10 flutter kicks. We are going to do this until January 11th. At that point, we are adding one rep per day. Also, we are changing between two different exercises depending on the day.
On even number days, do your pusups with you hands close to your body. This will promot a workout in the arms. On odd days, use a wide hand position. This will work your pectorals.
For your core exercises, do a four count flutter kick on even days and crunches on odd days. This will work a wider range of abdominal muscles. Optionally, you can do supermans to help pull your guts in and balance your abdominal strength.
According to a study by the University of Maryland, your New Years resolutions are already starting to get pushed to the back burner. For what ever reason we think of January first as the time to change our lives. By January 31st, we say that I'll try again next year. Well, as the years pass, our opportunity to extend the productive years of our lives get shorter and shorter.
The next season of NBCs "The Biggest Loser" will feature two contestant I want everybody to see. On is a yung man who will start the show as the heaviest person ever to complete on "The Biggest Loser". Another one is the oldest. Both will be trying to save their lives. I have not seen nor heard of what transpires, but I know that time is ticking away for both.
For those of you in the unit who have not been following this program, I strongly encourage you to stand in front of your mirror in your birthday suit and ask if you have been a good custodian of your body. Two programs are now going to be listed here. I'm now six weeks into recovering from a respitory infection. My lung capacity is that of a smoker while I'm working to kick this infection. If I can do it, you can to.
Normal program:
We are going to start doing mini PRTs. It is important to do this in the order of the PRT. In the past, I've trained by first running, and then doing the pushups and situps. On PRT day, that is not the order we do them. As a result, my runs are up to a minute slower.
2 minutes of streching (Unless you can already touch you toes).
Guys - 15 pushups
Ladies - 10 pushups
Guys - 20 crunches
Ladies - 15 crunches
15 minutes of running for all.
Catch up program.
Again, we need to ease our bodies into physical activity. We are going to start out with 10 pushups and 10 flutter kicks. We are going to do this until January 11th. At that point, we are adding one rep per day. Also, we are changing between two different exercises depending on the day.
On even number days, do your pusups with you hands close to your body. This will promot a workout in the arms. On odd days, use a wide hand position. This will work your pectorals.
For your core exercises, do a four count flutter kick on even days and crunches on odd days. This will work a wider range of abdominal muscles. Optionally, you can do supermans to help pull your guts in and balance your abdominal strength.
Subscribe to:
Posts (Atom)