Fit to Serve

Insanity Day 2 Plyometric Cardio Circuit

2010-06-29T20:37:00.000-07:00

Well today was Day 2 of Insanity. I woke up late because I forgot to set alarm. With no shame in my game I packed my laptop and headed to work. Worst come to shove I'll just workout out at the shop(My shop is a shack out on the flight line). That's exactly what I did I swept the locker room, moved the table and chairs out of the way, and went to work. One of my buddies from Vp-1 came in while I was working out. I didn't want to stop because I figured I wouldn't finish the workout if I did so we talked while I workout. He finally got the hint and left. I finished the workout, but Man o Man was it crazy. I don't know how many times I hit the deck. It sucked! It was disgustingly gross, meaning Both t-shirts I had on were completely drenched with sweat. I just wanted to shred my shirt, but wait a minute I'm at work :-( Well Tom is another day. I wonder if I will be able to get the workout in with having training so early in the morning.

Insanity Day 1 Video Log

2010-06-28T08:23:00.000-07:00

Today I started Insanity. Today's workout was a Fit test to track the beginning so that I can see how I've progressed over the next few weeks. Even though it was only a test, it was still intense. I'm starting to wonder what in the world was I thinking, but as my mom says "you can see results if you don't actually do the workout". So I'm going on a 60 day roller coaster ride and we'll see what I look like afterwards. I'm going to be posting Before and after photos, but since I'm a bit shy I probably won't show pic with a bikini on. I'll probably show a tank top and shorts. Speaking of results though. I was looking on my computer to record this video of the start and I found older videos with my fatter self from a year ago. It's amazing the things that have changed right in front of my eyes. Here is Day 1 of Insanity, and another video to my mom when I was in Japan a year ago. See the difference in face? WOW. I'm stoked, just the fire I needed to keep going.

Too SWEET for your health.

2010-05-29T16:30:00.000-07:00

I LOVE SWEET TEA!! It's my chocolate, but the calories can add up very quickly. Case in point....

1/2 gallon pitcher

Lipton Tea = 0 calories

Sugar 1 cup = 774 calories

approximately 3-4 of my trusty cup

193.5 calories per glass

There's 200 calories in a 160z bottle of coke and 280 calories in a 22 oz bottle of coke.

At 193 calories a glass I might as well shovel soda after soda down my throat. As evidence shows I can drink a gallon of this sweet beverage in less than 24hrs.

REALLY? Who am I kidding?

Anyways it just goes to show how things creep into your diet and you don't even realize it until later.

Yummy and Healthy (Maybe?)

2010-05-02T23:42:00.000-07:00

Strawberry Spinach Salad 1 from Allrecipes.com

Ingredients
2 tablespoons sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
1/2 cup olive oil
1/4 cup distilled white vinegar
1/4 teaspoon paprika
1/4 teaspoon Worcestershire sauce
1 tablespoon minced onion
10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces
1 quart strawberries - cleaned, hulled and sliced
1/4 cup almonds, blanched and slivered

Directions
In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover, and chill for one hour.

In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving.

Anyways the picture is very informal, but this salad was fantastic. I substituted walnuts for the almonds and I added feta cheese when I read comments from other readers.

Let me know how you like it ;-)

Drumroll...ptptp.....tttt.....ptpttp...tpiutt......

2010-05-02T22:43:00.000-07:00

Yay!!! So the PRT has come around again. Weigh-ins was on Fri (4-30). I went ahead and weighed in early so that I could relax on my birthday. So here are the stats:

In a 6 month period I went from ........

210 to 183 lbs

36% Bodyfat to 27%

I'm down to a 32" waist and a 38"hip (Which is nutz because I used to have 41" waist and 44" hips)

So all in all I've lost 22 lbs and 9% body fat in 6 months and I'm ecstatic.

PLUS!! GET THIS!!!

I asked our CFL(Command Fitness Leader) if I could help out next cycle as a CFL. He said he'd have to ask our Command Master Chief and get back with me. He also said not to get my hopes up since the position is for 2nd Class Petty Officers or higher only. I'm only a 3rd Class. :-( Anyways Master Chief said I could become a CFL next cycle. I know this sounds kind of odd that I would be so excited, but being a CFL can do so much for my career in the Navy. First of all I have an excuse to exercise and it keeps me active when I have people who rely on me to show up or to create workouts. Second, it's a great eval booster.

I'm stoked ;-)

P90X DAY 2 Plylometrics

2010-03-25T04:19:00.000-07:00

JUMP TRAINING!!! REALLY??? Luckily this wasn't my first time to complete this workout. I did better this time. There's every kind of jump you can think of in this workout and everything you do raises you heart beat. I felt it even after I got to work. Work was pretty fast pace with a EHSI ( basically the device that tells the pilot which way they are going) catching fire and having to run parts back and forth as fast as possible so that the bird could get off the deck. I felt it in my calves and hamstrings particularly and in my shins( I guess from the high impact of the jumping) They say that jump training helps increase your speed/agility and helps you preform better as an athlete. It was definitely funner than the chest and back routine, but more intense.

P90X DAY 1 Chest and Back/ Ab Ripper X

2010-03-22T12:38:00.000-07:00

I can tell ya P90X is no joke. Today was Chest and Back, which included several types of pushups and and pullups (assisted of course maybe one day without the chair). It was only two rounds of twelve different exercises, but by the end my face was being smashed into the ground.

The main motto of P90X is "Do your best, and forget the rest". Kind of cheesy, but it makes since when you think about it. If you're always doing your best then sooner or later your best will start increasing in reps and weight that is used to continue to push it out.

When I finished the Chest and Back, I totally forgot about the Ab Ripper X. Ab Ripper X is a 15 minutes of core work without any breaks between exercises. Man O Man, I was already tired from the first workout, but this was just too much. My form became sloppy and erratic. I decided to finish this workout tonight after work since it's only 15 minutes.

I also took before pictures, and I plan to take pictures every 30 days so if your interesting in seeing the difference let me know. ( the program calls to take them in a bathing suit, but I decided to take them in shorts and a tank top)

Does it ever feel like Groundhog Day?

2010-03-22T11:56:00.000-07:00

Does it ever feel like Groundhog Day? Where you do the same things over and over. You start a new diet, you start another exercise program. When does one stop and achieve that ultimate goal of being "healthy"? At one time I had deleted this blog because I never used it. It was only a blog for my supervisors so they could monitor my progress without bugging me. Well I've got to stop thinking about loosing just because others want me to or because society thinks I'm over weight.

In my nutrition class we've been discussing, how one gets the proper nutrition. When it come to eating healthy and loosing wight it's about your portions. Most "diets" or fad diets are based on limiting either your carbohydrates, or increasing the amount of protein, or making everything low-fat. The truth of the matter it that there are good fats and complex carbohydrates that are meant to keep you fuller longer. Also not all proteins are equal. OR the the famous eat less, weigh less idea. When you are not feeding your body enough, then your metabolism slows because it thinks you're starving. A lot of people are convinced that they can diet for a little bit loose the weight they need then go back to normal. Well that's not the case. When you diet over and over, you throw your body through a loop and it goes "Oh brother not again". The more you "diet" or make extreme changes in what you eat, the more you body goes into a yo-yo state and the next time you try to loose weight your body resists. It becomes harder and harder to loose weight the more you diet. Am I telling you that it's no use to just eat what you want? No, but I'm saying if we cut out the junk (IE cokes, liquid calories IE juice, candy, chips, etc..) and cut down what we eat to their proper portion size then our bodies will work better. I'm not saying you can't have these things ever again, but they are a treat, a rarity. For instance, back in the old days 1900-1950ish these things were not an everyday thing. If you were lucky enough to get a chocolate bar it was usually on your birthday or for Christmas. Transportation was no as easy as going around the street to the gas station. In a world of super sizing, giant hamburgers, and instant food in the microwave, most of the us eat twice as many calories that our body needs to function.

There are so many factors in being "healthy". There's what you eat, exercise habits, and even sleep patterns.

Back on the Band Wagon

2010-02-04T13:14:00.001-08:00

I originally started this blog because my supervisors kept asking me the same questions and I grew tired of answering them over and over when nothing had changed. So I made this blog, sent the link to everyone and it allowed me to be free of the questions. Now that I made weight and I've been frocked, there hasn't been the need to inform everyone. I'm debating on whether it would be worth keeping the blog just to show updates on how the endeavor is coming along. Not much to really update on.

EXCEPT!! Why is it that you gain weight so much faster than you loose it. I stopped watching what I ate for about a week and I gained 5 lbs, whereas it took two or three months to loose 20 lbs. :-(

Anyway I started a program called ShipShape yesterday. It's a Nutrition class focused on weight loss, so today I find myself back on the band wagon. So far today I've done great with eating right etc.. I went for a 5K jog this morning on the trail, and it was gorgeous outside. I spent more time sight seeing than jogging(so it was a nice slow jog). I felt fantastic though afterwards. I didn't have much sleep last night and this morning the jog was just what I needed to wake up.

Lately I've been thinking of ways I can 1. get more motivation, 2. find ways not to be bored, or 3. to find something with more intinsity.

Maybe P90X or Crossfit. Who know one way or the other I'll let ya know.

Reason for Silence

2010-01-11T23:18:00.000-08:00

So I apologize to those who are following along for being silent. One might think I have totally forgotten the mission so quickly.

Last week has been crazy in the squadron. There has been little time to fill out everything electronically. I have still kept up with my food and exercise log on the go(by paper). I will have last week's as well as this week's up as soon as I can get around to it. (This week I have to move my room).

Anyways I have some good news though. I am now in standards and I should be getting frocked any day now. When I don't know. (One can not ask the CO or CMC to hurry up when I wasn't ready to be frocked in Nov, but it will probably be at the next quarters)

One of the deacons in my church is the CMC for the wing. He let me know that he's heard nothing but good things about me, which is blessing that the hard work is not going unnoticed. Although this isn't about recognition, but about health.

I'm still not finished in my goal, but for now one hurdle is passed. One to the next! :-)

Oh one more last note, Marathon training is going well. I feel stronger every day. In fact for the first time in several years my knee doesn't hurt. Must be all the physical therapy or prayer. Either way it has definitely been a blessing.

MONDO BURRITO costs you MONDO CALORIES!

2010-01-01T14:34:00.000-08:00

Man O man, I didn't not realize Mondo Burritos had so many calories. One Burrito made normally has 1030 calories. Mine had 995 because I had half the rice and pinto beans instead of refried. They're like a walking heart attack!!!!

I had a few free coupons so I figured I'd use one last night since I knew my diet was going to be a little out of proportion for the New Year festivities. FREE IS NOT ALWAYS FREE. Anyways I have a few more I'm thinking about giving them away to other lucky individuals since if I keep eating these things they will definitely kill any hope I have to reaching my goal.

Oh No You Don't !!! LOL

2009-12-30T17:33:00.000-08:00

So the last day or so the cold weather has stunted my motivation to workout. I just wanted to forget about going to the gym and curl up to the covers where it's warm. Last night I originally had a 15 min session of intervals planned, but I just couldn't drag my butt to the gym. So instead I did a workout video in my room, reasoning that it was better than nothing.

Anyways the funny thing is, today I had FEP. I got a daily locker, put everything up because we were going to run. When we got done I was so exhausted that I got my stuff and left. Well I forgot to give the key to the front desk on the way out. So much for trying to get out of working out tonight, for I had to return the key before the gym closed. If you have to come back anyways, you might as well get a good workout while your there. Right? LOL

Since I knew my motivation to workout would be put out by the cold I decided to drink some hot tea so that my core temperature was warm. When I got to the gym I was ready to go. I'm glad I got a workout in. I always feel better afterwards. My forearm is a little sore though, guess I over did it a bit. Usually it waits until I've slept for the delayed muscle soreness onset to kick in.

Look who's getting in on the diet craze LOL

2009-12-29T20:56:00.000-08:00

The most hilarious thing I've heard was today on a commercial when I saw a commercial for Taco Bell. They are advertising "The Drive Thru Diet". Really? I guess that only shows how far people will go to sell a product.

Just look at the calories. A Taco has at least 150 calories, and who doesn't eat two tacos or a burrito and a taco. If you were to eat a burrito and a taco the least amount of calories would be 480 calories. Plus Taco Bell never fills you up anyways. I guess it's better than a burger though. A Jumbo Jack has 542 Calories, a Big Mac has 540 Calories, and Subway's 6" Turkey Sub without cheese is 225 Calories. Subway is not too bad, but the bread is usually too much in the carb category.

Who's Next?

Official PRT Results

2009-12-29T11:12:00.000-08:00

From AZ1's clipboard

Monthly PRT results

Weekly Exercise Log-Dec 28 thru Jan 3, 2010

2009-12-28T21:48:00.001-08:00

Weekly Exercise Log-Dec 28 thru Jan 3, 2010

Weekly Food Log-Dec 28 thru Jan 3, 2010

2009-12-28T21:10:00.000-08:00

Maybe, Maybe Not I'm trying this as a trial. The purpose is to embed a spreadsheet so that sooner or later I can give an up to date log, that I don't have to physically print out or only be able to update it while I'm at work. Basically those who care to know what I'm doing(IE supervisors) on a weekly basis will be able to check back at their leisure. It is suppose to automatically update every time changes are made.(We'll see)

So here we go. Let me know if there are any bugs.

Dec 28 thru Jan 3, 2010 Food Log

Comments Welcomed

SWEET IT WORKS!

Ooops Guess I need a Calculator

2009-12-28T19:26:00.000-08:00

Well today I was given good news. Last Wednesday when I took my last PRT, I calculated the numbers in my head and I came up with 35%(2% over)BF, but today my Command Fitness Leader told be that I was actually at 34% (only a measly 1% over).

AZ1 said he told the CO and all my supervisors that they should expect a frocking next month. Way to turn up the heat AZ1! He then tells me don't make a liar out of me.

I looked at my past PRT results and here is the official results.

I lost .5 inches both in my hips, and waist.
I was able to make my neck bigger by an inch(which puts the BF formula in my favor).
My official run time was 13:55 [I must have been tired cause all I hear as I ran by was 13, 5 :-) ]
I did gain 9 situps @ 80
I actually went down by 4 pushups, from 29 to 25, but the 25 I did were quality pushups not the fast ones with bad form.
I was @ 199 6 lbs from the last time.

Oh and case you forgot LOL

34%

To Run a Marathon

2009-12-25T18:45:00.001-08:00

It's hard to imagine that a week from Monday I begin training for a marathon, The first hurdle will be the 1/2 marathon in April, and then in October a complete marathon.

I joined the Marathon Club on base so that I would have those around me going through the same ringer. We'll be working out M,W,F and sometimes Saturday mornings. I'm a little nervous about the new workouts. This is where putting one in front in front of another is put into action literally.

Here is the first month of workouts planned.

Marathon Club Training for January 2010

M 1/4: 2 mi. out and back **NG road

W 1/6: 3 mi. out and back NG road

F 1/8: 5K on *SV trail (timed)

M 1/11: 3 mi. out and back NG road

W 1/13: strength training, run drills in Fit Dome

F 1/15: 5K on SV trail

M 1/18: MLK holiday – no group run

W 1/20: 3 mi. out and back NG road

F 1/22: 5K on SV trail

M 1/25: 4 mi. out and back NG road

W 1/27: ½ mi. repeats x2 NG road

F 1/29: 4.5 mi. coyote trail

*NG – Nortz Gate

*SV – Sea View

I will be updating how each workout is going.

Parade Rest

2009-12-25T18:26:00.000-08:00

Losing weight doesn't happen in one day, and neither does gaining weight. Considering this truth I've decided to take a break for a few days for the Christmas Holidays. Everything resumes Monday Morning Dec 28, 2009 just in time for the New Year.

Ready, Set. Go!

2009-12-25T15:55:00.000-08:00

So I began this blog as a way to record the good and the bad days on a journey to get fit. I originally started watching what I was eating and the amount of exercise I did per week to get back in Navy standards. I've made some progress, but I'm still shy of Navy standards.

As of Wed Dec 23,2009 My PRT results are:

35% Body Fat(I need to be at 33%)

4.5 inches lost on waist

2.5 inches lost on hips

199 lbs (11 pounds less than last month's test)

30 extra situps

5 extra pushups

30 sec off my 1.5 Mile Run Time @ 13:05

I will repost PRT results every month.