How Much Have You Burned?

Right off the bat, I am not big on counting calories. For our people at sea, that would be a little difficult. I do look at the food labels when I'm at the grocery store. I'm interested in the servings, calories, fat, cholesterol, sodium, and protein. But I do not keep a log of my caloric intake. I do like to see how many I burn off though. Here is a tool from Runners World to help you estimate how much you have burned off.

http://www.runnersworld.com/cda/caloriecalculator/0,7153,s6-242-306-313-0-0-0-0-0,00.html

Remember, 3,500 calories = 1 lb of fat. This tool does not take into account intensity, elevation or topology. But it still serves a purpose. Are you burning enough on your cardio days?

Kick an Addiction and Start a New One

I was in the Navy Exchange with a good friend of mine at Naval Station Great Lakes. Yes, home to our Recruit Training Command. Both of us stood in awe at a disturbing site. You see, over the past year our Navy has been pushing a "Culture of Fitness". This blogsite supports the Navy's effort in every way to help Sailors become healthy, productive members of the fleet. What we could not understnad is the special section of the Exchange dedicated to the selling of tobaco products. What message are we sending to our young sailors? I also noticed that the parents of our new shipmates were also taken back at the length of the line waiting to purchase their drug of choice.

I took the time to visit the Surgen Generals website. By the way, the current Surgen General is Rear Admiral Steven K. Galson, M.D., M.P.H. In the Reports and Publications Section, I invite you to look at Tobacco Cessation - You Can Quit Smoking Now! It not only provides resources to help you quit smoking, but also tells you how you are affecting those around you.

For us non-smokers, that same report offers tips and advice on how to protect ourselves from second hand smoke.

Your health and the quality of your life, and your families is in your hands. I invite you to quit this addication to nicotine, and start an addiction to living a healthly lifestyle.

Carry the Burn

Carry the Burn is a new exercise technique that I've been working on. The idea behind Carry the Burn is to get your muscles to work past exhaustion (and give you a really great pumped up look). Here is how it works.

• Select the muscle groups that you want to work on. Now focus on one group.
• Ok, now select an exercise. You want to set the weight to be fairly strenuous.
• Do 8 - 15 reps.
• Rest for 15 seconds.
• Set the weight to the next lowest setting and repeat.
• Do this process for 5 sets.
• Move on to the next muscle group.

The idea is to create a burn that is carried to the next set. Once you get adjusted to this workout, repeat the process on the same muscle groups, but with different exercises.

Enjoy!

Summer Time Burn

No, we are not talking about sun burns here. We are talking about keeping our bodies in burn mode. First off, good job CPPD-MW on the PFA. I'll be sending each of you individual progress reports to let you see how you did. Now, let's burn.

I would like to invite everyone to take advantage of the summer time and lose a uniform size. One way to do this is to burn calories while sitting on your butts. No, this is not an infomercial for some new expensive gadget that has a better chance of emptying your wallet then making you thin. It is simple biology. Our bodies are genetically tuned to store fat for times of famine. Well, I don't know about all of you, but my local super market is not showing signs of a food shortage. Your body will store fat if it perceives that there is a shortage of food. So....make sure you are feeding the beast, often.

I would like everyone to try eating 6 times a day. You should eat every 2 to 3 hours staring with breakfast. Maybe I should clarify, you should eat smart every 2 to 3 hours. The idea is to put real food into your bodies before your body realizes it is hungry. By doing so, your bodies will continue to burn calories as opposed to store them. What I mean by real food is food that is not over processed or cooked in grease. Also, eat in moderation. If you need to loosen your belt and take a nap after each feeding, this will not work. I will warn you, once your body becomes accustomed to eating this often, it will let you know when you are running late for a feeding.

This is only one part for my fitness triad. Look for the Summer edition of the CPPD-MW Fitness Newsletter next month for the complete triad.

New Look!

Navy Fit has changed its look!

Now that the spring time Physical Readiness Test has passed, it is time to start working on some life long changes. Stay tuned for the weekly update with new fitness tips and stradegies to help you find the right plan to live life to its fullest.

PFA is next weekend!

This is it! Over the past few months I've done my best to help pass on tips and motiviation to everyone. This saturday, we are going to see how we all did. Remember to help your shipmate out and to encourage anybody who may have difficulties to do push further then they thought possible. We are looking at a very dispesed PFA schedule at this point.

1) 9AM: 3 cyclists (No more seat availible for this one)
2) After that: A swimmer
3) Afternoon PFA for everyone else who is doig the run
4) After that the final PFA for the remaining cyclist.

This is subject to change. Please have your PT gear in your cars on Saturday. If it has been issues, Uniform for these evolutions is the offical PT gear.

As for your final workout, do the full PRT at least once. Do not do anything after Thurseday that may cause you sorness. In preparing for a marathon, your logest run is usually 2 weeks before the marathon. You begin scaling back your distance for the next two weeks to refresh your body. This is the same principal. Take Friday off.

Results from my seond business trip experiment.
I'm happy to say that I lost a pound on this business trip. I took my mountain bike with me. I was able to get in a 10 mile ride in with hills and wind. I also management a 4 mile trail run and my gym finally opened.

13 Days and counting

13 more days!

How many calories have you burned? Try this online tool from Runner's World
http://www.runnersworld.com/cda/caloriecalculator/0,7153,s6-242-306-313-0-0-0-0-0,00.html


Last weeks business trip experiment did not go as well as planned. I gained 1 half pound. The Gym I was going to use had not yet opened. There goes the weight training. Also, thunderstorms keep me in three evenings. I did manage to get a 3 mile run and a 4 mile hike in.

Busines Trip Experiment Take II
This week I'll be on the road again. I'm at the same hotel without a pool or a fitness room. I'm planning on doing a cardio week. The evening prep work for my client will be more extensive, but I'm willing to bet the I can get in at least 2, four mile runs in. I'll be starting the week at 167.5 lbs.

For this weeks workout.
- Touch your toes and hold.
- Push ups - Do 10 more then your goal.
- Sit-ups - Do 10 more then your goal.
- Cardio - Go longer by at least 5 minutes.