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.
Sunday, March 29, 2009
Sunday, March 22, 2009
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.
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.
Sunday, March 15, 2009
20 Days and counting
Only 20 days are left. It is not to late. I've heard from most of CPPD-MW and it sounds like people are doing their part to stay above the failure line. I encourage everyone to strive to do more then just pass. If you are going to "just pass", you may "just fail." Everyone has received a copy of what their requirements are and know what they need to do. Look at what you did in the fall and work to exceed it. By training to do more or go faster, you will help to ensure that on April 4th you stay comfortably above the line and not just above it.
This week I'm also trying an experiment. I'll be traveling on business all week and I want to see if I can continue to drop weight while on a business trip. I'm starting out at 167. I did a little prep work before I left.
1) I'll be staying at an extended stay about a mile from my clients office. That way, I'll be able to use the kitchen in my room to keep me from going crazy with the fast food.
2) About 2 miles away is a gym that I have a membership at.
3) I checked the weather for the week and I've packed appropriate clothing for outdoor activity after work.
4) I know that there is a grocery store within a mile of my hotel.
Hopefully this will translate into another pound or two off before the PFA.
For this weeks workout.
This week I'm also trying an experiment. I'll be traveling on business all week and I want to see if I can continue to drop weight while on a business trip. I'm starting out at 167. I did a little prep work before I left.
1) I'll be staying at an extended stay about a mile from my clients office. That way, I'll be able to use the kitchen in my room to keep me from going crazy with the fast food.
2) About 2 miles away is a gym that I have a membership at.
3) I checked the weather for the week and I've packed appropriate clothing for outdoor activity after work.
4) I know that there is a grocery store within a mile of my hotel.
Hopefully this will translate into another pound or two off before the PFA.
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.
Sunday, March 8, 2009
28 Days and counting!
First off, sorry about last Mondays posting being published a few days early. That was a programming error on my part.
Spring is coming! I encourage all of you to feed the beast. Yes, I’m encouraging all of you to eat. I know this close to the PRT that is usually not recommended. That fact is if you diet now, your body will go into “Store mode” in which you will gain weight. You want your body in burn mode this month. Try to eat (in moderation) six times a day. Of course, choose your food wisely. Eating pizza six times a day will only tighten the belt, not loosen it. Choose snacks that give your body what it needs. There is nothing wrong with eating an apple on break as opposed to a bag of cheesy puffs.
It is no secret that I’m a fan of the biggest loser. These two links are for receives from the show from chefs Curtis Stone and Rocco
http://www.nbc.com/The_Biggest_Loser/exclusives/nutrition/curtis-stone-recipes/
http://www.nbc.com/The_Biggest_Loser/exclusives/nutrition/roccos_recipes/
This week’s workout
1) Stretch! You know the drill. I’m still trying to touch my toes and hold them so don’t feel bad…unless you are not even trying.
2) Pushups. At this point, all of us should be closing in on the maximum pushup points for the PFP. I encourage you to go 10 more. This way you will have the confidence to know, you will max out this exercise.
3) Core exercises. Don’t hesitate to go to the gym and make yourself sore. Stronger core muscles will go a long way for you.
4) Cardio. Cross training time. If you have a gym membership, select 3 cardio machines. Do each for 10 minutes at moderate intensity. If you do not, go for a bike ride, x-country skiing, or even go run on trails. Do something different and reap the rewards.
Wednesday, February 25, 2009
Gain Weight to Lose Weight
The title of this blog may seem like an oxymoron, but it is true. You actually can lose weight by gaining some. Muscle weight that is. We are not talking about looking like Hulk Hogan here. Your muscles are your body's furnace. Your body fat is the coal reserves for your furnace. When you eat, you maintain a reserve supply of energy. When you eat too much, you add more to your reserves. Your muscles burn these reserves. The more muscle you have, the more energy they will burn. The best part is muscle burns fat while you sleep, as well as during exercise. Yep, you can lose weight while sitting on your butt.
How much muscle do you need? Well, let's look at it this way. 1 lb of muscle will burn 50 calories a day. 10 lbs of muscle will burn 500 calories a day or 3,500 calories a week without you lifting a finger. It gets better. 1 lb of fat stores 3,500 calories. In short, build 10 lbs of muscle and lose a pound a week by sleeping. After talking with a trainer at LA Fitness, he told me this takes about 10-12 months for the average person to accomplish. Obviously a commitment and a small expense in new athletic cut uniforms, but the health benefits can prolong your "active years" and lead to a longer life.
I do not have the stats for the ladies, but after 30, the average man loses 1% of their muscle per year. Not to scare anybody, but exercise can stop and reverse that lose.
This week’s workout
1) Stretch. Hold on to your toes for 5 seconds. No quick touch and goes.
2) Pushups. If you've been adding 1 a day, you should be able to do 60 by now.
For many, you are approaching the maximum for your age groups on the pushups. To help build confidence, continue on for 10 more past your PFP max.
3) Core exercises. Alternate between different types of core exercises to strengthen all your core muscles.
4) Cardio. Get up to at least 2 miles without stopping this week. "Wait a second! I only run 1.5 miles twice a year. We do not test for 2 miles." That is right, we do not. The concept is both conditioning and physiological. Two miles will give you a weight benefit and the confidence to know during the PFP, you can run farther than required.
How much muscle do you need? Well, let's look at it this way. 1 lb of muscle will burn 50 calories a day. 10 lbs of muscle will burn 500 calories a day or 3,500 calories a week without you lifting a finger. It gets better. 1 lb of fat stores 3,500 calories. In short, build 10 lbs of muscle and lose a pound a week by sleeping. After talking with a trainer at LA Fitness, he told me this takes about 10-12 months for the average person to accomplish. Obviously a commitment and a small expense in new athletic cut uniforms, but the health benefits can prolong your "active years" and lead to a longer life.
I do not have the stats for the ladies, but after 30, the average man loses 1% of their muscle per year. Not to scare anybody, but exercise can stop and reverse that lose.
This week’s workout
1) Stretch. Hold on to your toes for 5 seconds. No quick touch and goes.
2) Pushups. If you've been adding 1 a day, you should be able to do 60 by now.
For many, you are approaching the maximum for your age groups on the pushups. To help build confidence, continue on for 10 more past your PFP max.
3) Core exercises. Alternate between different types of core exercises to strengthen all your core muscles.
4) Cardio. Get up to at least 2 miles without stopping this week. "Wait a second! I only run 1.5 miles twice a year. We do not test for 2 miles." That is right, we do not. The concept is both conditioning and physiological. Two miles will give you a weight benefit and the confidence to know during the PFP, you can run farther than required.
Sunday, February 22, 2009
How to Join a Big Gym for Little Money
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.
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.
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.
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