Week 3 - Belief

Week Three – I’m starting to believe….

1 Year Ago....

After 19 workouts, I’m starting to see how this program of training really works...on me.  It’s been an interesting period, learning and working through this program, especially because I have been trying to generate a workout routine that fits with my work and watch keeping routine. I generally workout during lunch time, and eat a green alkalizing berry smoothie after my recovery protein shake. I’ve started saving my breakfast’s boiled eggs for snacking on between meals, plus for the extra protein I’ve been chucking down a small tin of tuna and some nuts whenever I feel hungry too.

2014 Health Challenges

40 Days Clean

It has actually been 41 days clean – no coke, no soft fizzy carbonated drinks, no alcohol. I feel great. I’m way more hydrated, and I’ve even cut down my coffee intake… Wifey will be pleased will this! My energy levels are way more regulated since I have cut this drastic sugar intake out of my diet, and reduced my stimulant intake. So, for those trying to give up their ‘vice’, it is possible – but trust me willpower only works when you believe in the end objective… 100% or not at all.

Local Coconut Water Rehydration - Yummy

Local Coconut

Power & Strength

By breaking up my workouts into a heavy day for each muscle group I’m getting sufficient physical respite before the next heavy day (usually heavier), for the same muscle group.  This means I’m starting to be able to push harder and get more from each progressive session.

Today, on Back day, I just smashed two personal bests – Landmine Inverted Row: 100kg, Deadlifts: 110kg and I managed all 5 reps each set on both! On Inclined Dumbbell Rows I worked up to 32.5kg on each dumbbell, which is also a new maximum! This is development is happening across the board, so it should be interesting when I reduced the weight a little and return to 8-10 repetitions on heavy days!

Endurance & Stamina

I believe that by increasing the number of repetitions and dropping the weight right off, I’m working my muscles differently and the ‘pump’ of doing multiple repetitions is developing a new level of endurance. This is really improving my muscle stamina. It’s getting harder, and in this rotation will push me to knock out up to 30 repetitions. I think this is a huge element in how the ‘shred’ of fat tissue will also occur. I’m not looking forward to this final phase of the third rotation. 

Speed & Fitness

So the High Intensity Interval Training, between each set is really making me feel fit. It’s turbo-boosting my heart rate and my workouts are really pumped up as a result of it. This, coupled with the awesome power of Oxyshred has really made me heat up during my workouts. My speed during spinning, rowing and cross-training has been dramatically improving, although between day 4 and day 6 I struggle a little, but I think this may be mild fatigue! I’ve spinning at around 0.7km per minute, which is like 42kph! So, in 1-minute bursts, for around 15 repetitions, I’m busting out 10km, which is pretty intensive! From a fitness point of view, I’m really starting to see additional fitness gained from doing cardio sets of leg press, and seated calf raise with comfortable weight. I’m feeling stronger in my lower body, especially with all the stairs and long, tiresome rounds I conduct as a watch keeper.

Week Two – Getting Harder (Saturday 25 October 2014)

So it’s day 13 on this new program. I’ve done as many days of heavy-weight, low repetition and light-weight, high repetition exercises and I’ve smashed myself with intense cardio intervals. Today’s Chest, Abs, Cardio smash was freaking brilliant – plus I had the gym to myself…. This meant Oasis, The Killers and Ministry of Sound being played on the music box for around 90 minutes! J

On this ship, we have a selection of cardio machines and I’ve mostly been using the spin bike (of course), the rower and cross trainer. I’ve also been making up my HIITs with rapid high repetition (low weight) leg press, calf raise and hamstring curls. The spin bike and I have covered close to 120km of 1km sprints, the cross trainer has seen me smash 4km per 12 minutes of 1 minute intervals per session (4 sessions so far means 16km total), and the rower and I have effectively travelled 10km in 4 sessions of 1 km sprints. So, I’m going pretty hard!

The abdominals everyday element is highly addictive and increasingly more difficult, but it is helping me feel less ‘blubbery’ and more taught if that’s possible (?) coupled with my program’s intensity. I’m researching and trying new exercises for abdominals, and feeling constantly that I’m working them. I even feel my core getting stronger, especially during the weights exercises, meaning I can lift heavier, or for more reps! Awesome.

That’s about all from me for now, except I’m still feeling the pinch of, maybe, a trapped nerve or muscle tweak in my shoulder – but I’m not made of glass and Yoga has taught me to listen to my body better. I’ve even started to Savasana at the end of my really hard workouts (most days!) – which must look weird since I’m doing it on the gym floor for 2-3 minutes as my cool down, calm down meditation. Love combining all this stuff I’ve learnt in the past few years.

6 Days into the program I switched my supplements around. The ON Hydro Builder is dee-lish! Plus, it’s giving me what I need to replace lunch (alongside a WinGaz style berry, superfood smoothie-yum!). The OxyShred is an interesting product because it really kicks my workout into a new gear; the thermogenic is less aggressive, but it turns up the heat! The good this is the absence of heavy stimulants and I’m not ‘buzzing’ just getting into the ‘zone’ of my training. Happy.

That’s all from me, from the middle of nowhere. Hopefully, I can upload soon.

Do yourself a favour, immerse yourself in some good old school tunes and get sweaty. Work at whatever level you are comfortable, to achieve YOUR goals.

“Never Back Down, and don’t succumb to your own justifications. Ignore them and Just Freaking Do It!” (Thanks Mish)

Day 79 - Changing it up...

Time for Change

It's fast approaching the time for me to knuckled down and get my body ready for the spring running festivals that I am enrolled in. This means reducing the weight training, increasing my cardio - specifically my runs and working on my endurance.

From an endurance point of view, I've been busting a groove on this for nearly a month now, with some interesting results. I noticed additional strength when cycling, I noticed slightly increased fatigue when swimming, but running has reached a sort of plateau....I think the daily routine of weights is awesome, I'm addicted to it. I love it. However, I need to reduce it and increase my cardio training.

Today I worked out in the gym with a pretty full on arms and abdominal session. I pushed hard for nearly 2 hours and really gave the gun a good going over. I've noticed my core strength improving, and I really want to maintain that, so I'm toying with the idea of developing a strength-based all over body workout to compliment my running aspirations and training.

One thing I did notice was that starting over at the new gym really hindered my workout. I was looking for kit and having to make changes on the fly because the new gym has different gear. Thank goodness for options and the learning I've achieved in this so far!

I will do some more research and see what advice I can glean from experts and experienced peeps before I make too many drastic changes. This week I plan on increasing the run distances, and frequency of my run too. I plan on changing the gym routines to more reps, much lower weights (perhaps even just body weight) and I'll start combining muscle groups to start giving the whole body a workout each session.

Tomorrow I'll give you a little more insight into how I plan to develop my next routine, and how I plan to train specifically for the next big milestone - The Blackmore's Sydney Marathon.

Day 71 - Week 11 in Full Swing

Week 11...

As my last week at HMAS Cerberus starts to close in on me, I have just realised something really interesting. It's been 11 weeks of hard slog in the gym, but thats really helped my focus on my studies too. It was dragging on really slowly, then as I progressed with my training, getting into the blogosphere and seeing small results, the time has literally flown by. Awesome.

So, I thought it would be good to update you all on my progress. So, with week 11 in full swing,  here we go...only 3 sleeps until I go home to Sydney, and my beautiful wifey, Winnie :)

Wake Up Run

I decided, that if my schedule was going to get a little messed up this week, that I would mix up my routine too. As my alarm roused me this morning at 0500h I felt torn - I wanted to get up and go for a short run, but I really really wanted to stay in bed...the justification began and it took around 15 minutes before I pushed past it, and started to sluggishly get dressed. I even checked the weather! So, even though I wanted to run, something was making me resist, but too be honest that was just me being somewhat lazy I'd say.

I had a quick stretch, and set off on my way. As my Garmin 910XT beeped to inform me that I'd ran my 1st kilometre, the rain set in. It was fairly hard going, but a worthy run. I ran at my usual distance pace of 6min/km, and started to enjoy the rain.

I know I only ran 5.12km, and it took me 31:48 to complete, but I feel about a million times better  for actually doing something this morning.

6-A-Side Footie 

90 minutes of indoor football, running around, keeping goal and sweating like a beast. That's the nature of it. Dutchie always organises a game, twice a week without fail. Football fever really is setting in again! I let 2 goals in tonight (as keeper), and scored 1...not bad.

For me, I enjoy playing indoor footie because its a really good team exercise, all working together to try and win. Tackles, rebounds, headers and all the skills (more some that others). I particularly enjoy the level of fitness that it needs, really quickly improves your sprint / explosive power. I can go on.

Just Because...

Training on Fatigue

SO, post footie I headed directly to the gym to get my burn on. I pushed through a 75 minute shoulders and abdominals workout, with the burn and ache of fatigue as I progressed. I made through the workout, knowing that I turned a corner (and hit a wall) with my endurance training. Today I have truly tested my boundaries. You see, I've also increased the number of reps from 8 to 10, and still train 4 sets. I've only reduced the weight a little to allow for the extra work, but I could feel the need for fuel etc kicking in as the fatigue wormed its way into my workout.

I've had a positive day for training, but it hasn't been easy. Today, I struggled to start and as I gained momentum I trained with great energy. I will probably rest tomorrow morning, and train late in the day so I give my body time to get over it.

Days 64-70 - Guilt, Decisions and Fitting It All In..

Guilt Trip?

Why do we feel guilty for missing a workout? Its something that really bugs me. Anyone who regularly trains, watches what they eat and lives an active lifestyle knows that missing one workout isn't going to reverse time, add layers of fat or make us inconceivably unfit.  So why do we beat ourselves up over it? Over the past 10 weeks I've been working really hard to maintain consistency in my training routine, and healthier eating regime. As time has gone by, I've noticed how much easier it has been getting to get myself to the gym, or choose the healthy meal for dinner. I've survived the past 70 days on a balanced diet of guilt, inspiration and reward. But why? Well, I've been reading up on this....

The real fire starter that made me start writing about it was the events of the past week (grad week). As I look back upon a very busy week; a week packed with early starts, long days of presentations  about naval stuff, and late evenings spent social networking; I recall the amount of guilt I felt for skipping a few training sessions, and for the social drinking I've participated in (and there was a lot of that). I woke each day, a little slower, each day hoping to get some exercise, and punishing myself if I didn't get some. I managed two 90 minute football (5-a-side) games, some gym time and a lunch time swim between Tuesday and Friday. Sunday I punished myself at the Flinders Street Fitness First, and today I had a glimpse of a normal day, compressed into the evening session. It was a wicked to give my back and abs the blast they needed, plus a good 15 minute spin, followed by a quick 13 minute 500m swim just about finished me off.

So, after each session, and in particular tonight's, I started to lose all feelings of guilt, once I had punished myself. It's been annoying me as to why I felt guilt in the first place...So, lets talk this one out....

Different Points of View

Is developing a healthy mindset a vital component of a healthy lifestyle? I believe it is. I also believe that making decisions and taking ownership of our choices keeps us on track, without the twang of guilt that makes us feel so bad.

One article I read suggested that a primary reason for people skipping workouts is that the drudgery that can occur when workouts are forced, or in other words, if we want to be successful we need to stop forcing ourselves to do the things we don't like doing. Well, that seems sensible.

My research led me to a US Football Coach, John Gagliardi, who is accredited with being the most successful college football coach in the history of football coaches....wow. He has a philosophy thats so simple its cringe worthy. Intrinsic Motivation.

So, what is Intrinsic Motivation, well it's funny but this was also mentioned during the week at one of the naval presentations by a well regarded Captain. It is the key to longevity in all things; but lets keep it fitness related....It basically this: if you like it or enjoy it or find it fun, you'll keep doing it. FULL STOP.

So if liking exercise is the key to sticking with it, what makes us like it? Apparently, there's three things that we need:

1. Autonomy - the choice to do it is made by YOU, not someone else.
2. Competence - you know what you're doing, or are at least you're improving.
3. Relatedness - the activity connects you in some way with other people.

That's how the US footie coach did it, by creating an environment with all three, nearly 60 years ago.

Points to Remember: 

• Exercise is a choice, not a jail sentence - Knowing that you are in charge of what you do may assist you in getting started.
• Exercise is a commitment you make everyday - Some days you're more committed than others. You need discipline and consistency to keep you getting out of the door.
• Every day is different - Some days you need to work harder to get motivated.

Skipping....?

I often find myself, feeling guilty for asking the following question - How will skipping affect my day? Well, I've discovered recently that a workout isn’t just important for burning calories, it can affect every part of your day, both physically and mentally. I try to remind myself that getting in a workout routine:

Gives you more energy

Improves your confidence and self-satisfaction

Starts your day on the right foot

Helps you concentrate better

Helps you get more things done

Allows you to actively re-commit to your goals

Exercise is one of the few things you can do that seeps into all areas of your life. Just a few minutes and some sweat will pay off in the long run.

I guess, the crux of my research points to mindset. Develop a healthy relationship with your training. Have fun, and enjoy what you're doing. Don't be hard on yourself if you need to skip, but remember why you train and how good you feel and use that as motivation to get yourself back on track. It's not looking like an exact science, so have fun with finding out what works for you... I do.

Day 63 - Raising The Bar

Another Typical Monday

Just another typical monday morning, back at Cerberus. Frosty, well chilly mist, but still at 0545h before sunrise, its not the most appetising wake up. Sluggishly I crawled out of bed, rubbed my eyes and with a yawn started to walk around / drift around the room trying to locate my gym clothes in the dark - the thought of bright fluorescent lights furiously beaming at me was not very appealing. I threw on my clothes, downed a pre-workout and headed out into the dark.... As I walked I continued to review my plan for my morning's workout...desperately hoping to get my gears shifted into high....slowly I started to warm up and get into my normal head state - perhaps the chilly mist was waking me up?

On arrival at the gym I was still not in high gear, but I was warming up to it...I worked through my new back and abdominal endurance workout, with lower weights than last week but higher intensity. I felt really good about the work I had done after 90 minutes... and my muscles were feeling that good burn I love so much! Abdominals were feeling tight, and as my walk back to my room progressed I felt like today, I'd see if I could push myself a little further.

After lunch I decided to go for a swim. I knocked over a pretty pleasing 1.5km swim in 40 minutes, and pushed through the shoulder and abdominal burn I was experiencing. After a good stretch, and about an hour to relax after my swim I intended to relax for the rest of the day...but that didn't last long. I ended up training on the squash court, solo for about 15 minutes of techniques I was taught in days gone by (when I was back in the UK) by an old collection of friends Mr Lewis, The Meredith's, The McQ's and regular on court tantrums playing against Mr Mouldie and co.... So after 15 minutes of nostalgic forehand and backhand training (in the box for 20), behind the line for 20, 20 lobs, 20 drops...etc... I was asked if I wanted to play squash (in a match) with a sailor. I courteously agreed - who wouldn't want to actually play squash on a squash court!! It was a good game, I emerged victorious after 3 games, each played well by both players. I started remembering the old days where the golden ladies of squash would play lots of airy balls,  lobbing opponents and taking the power right out. I started to play with a few mixed shots and I held my own on the 'T' for most of the match. Feeling pleased with my efforts, post game, I rewarded myself in true squash style... a cool cider, a glass of red wine and cognac enjoyed fireside in the wardroom.

Raising My Bar

So, as you may have read yesterday, I'm thinking of entering a few events to test my preparation, keep my focused on my training goals and prepare me for next summer's triathlon events (if I'm not posted to sea). Well, further to that, my awesome wifey-dearest, Winnie, registered me for the City2Surf in August, and my original 2014 goal of running the Sydney Marathon. I've never done 42km straight, but I know in my heart that I can pull it off - besides I remember saying that if it doesn't challenge you, it doesn't change you. Well, this will be my biggest challenge of 2014. I will achieve it. I will finish. Thats what's important about goal setting; set the goal, and ensure you get there... I'm gonna need help, and I'm gonna need a lot of support to pull this off. So, if you can, your support would be appreciated.

Just to raise the bar a little higher, I'm going to make sure I do it and I'm going to raise money for a charity that's close to my heart, and I'll keep you posted, just waiting on some information first.

Well, there we have it. Monday, done and dusted, with a hint of nostalgia, hope and promise thrown into the mix!

Days 60-62: A Well Earned Rest...

Home. Where My Heart Is....

This weekend, seemed to take forever to arrive but I guess that's the way it goes when you're waiting for something awesome to happen. For me, this weekend was about going home to see my wife, and spending quality time with her. Being a serving ADF member means that home time really needs to be all about the quality, since the duration is never all that long....Devoted to my wife, and making every moment count, I planned to spend every second having fun, and that's why I've been quiet all weekend!

We did the usual, visited various yummy restaurants and ate (carefully in my case) delicious meals. A regular haunt of our is Ayam 99, which is the best Indonesian food in Sydney...in my humble opinion! We also, got to try some new places too. Winnie is bound to blog about them on our other blog Eat.Travel.Dive, so I'll not steal her thunder!

The best part, not including the amazing time spent with my wifey, and also with family too. We hung out with IronRay, Queen Filsie, and Winnie's parents. More amazing than that, however was the various amazing, yummy raw/vegan/suger free/dairy free treats that the Winster prepared for me.... now that is awesome! For recipes check out our other blog... 

There were Chocolate Fudge Bites, Healthy Snickers and Blueberry and Orange Zest Cheesecake.... Did I say these are all healthy! OMG I know, right? AMAZING!

Who could resist this?

Time to Train Together

Winnie and I actually like to train together. We bounce off of each other, we keep it fun and we always share the "pain". Saturday afternoon was no different, since quality time also means that we train, or go to yoga...We chose the gym before dinner.

Shoulders and Abdominal Smash - so I run my darling wifey through an endurance workout, and after 90 minutes of hard work, she rated it an 8/10 overall. I'm happy with that. The workout however, did get a bonus mark too. You see, Winnie has decided she wants to build her upper body strength and core strength to enable her to do hand stands. We ended our workout with 3 sets of against the wall type. Winnie was very anxious about doing this, so I assisted her in getting up then guided her through it. We're a pretty awesome team, I know this because she reciprocated in ensuring I didn't knock the wall down on my turn. I can get into the position, just have to throw myself in!!! My third set was what Winnie called "hollow back" which is apparently an achievement...

Shoulder press up (mid push up)

Hollowback?

Anyways, time for bed. I have a big week ahead - hopefully culminating in graduation from this course I've been on since January..Plus, another week of endurance training.

Oh, and I'm thinking of signing up for the following fitness events, if you wanna join in let me know...I'm sure training and doing will be fun.

1. Sydney City 2 Surf (14km Run) - 10Aug14
2. Sydney Marathon (42km Run - but there are other distances) - 21Sep14
3. Husky Olympic Tri (Swim 1.5km, Bike 40km, Run 10km, Sea Posting Permitting) - 02Nov14
4. The Cole Classic (2km Ocean Swim, Sea Posting Permitting) - 01Feb15
5. Husky Half Iron Man (Swim 2km, Bike 83km, Run 20km, Sea Posting Permitting) - 22Feb15
6. Port Mac Iron Man.... or Melbourne.... ??

Well, thats the plan....am I crazy?

Days 58 & 59 - Blur

Blurring the Lines....

Talk about crazy busy. Yesterday I woke up late (first time in 9 weeks), missed my early morning workout and got annoyed with myself. Thankfully, we were cut-away early so I punished myself for 90 minutes doing an extended version of my missed workout. Endurance training for 90 minutes was hard work, but it got my head back in place and made me feel stronger. Sometimes we trip, we fall flat on our faces, but when we rise up, we stand up stronger and with greater purpose to not do it again.

I think being human about this stuff, whilst trying desperately hard to stick to a routine is why I am seeing results (both physical and emotional). I feel more together than I have before. I'm more zen and less hectic. Tuesday's yoga allowed me to reflect on that too. I still believe the goals we set ourselves can drive us crazy, can lead to tunnel vision of the rest of the stuff going on around us. That kind of perceptual narrowing, is totally going to mean that destination ends up overshadowing the journey. To me, the journey is still the most important element. We have our bumps, and our triumphs, but most of all we create an emotional attachment to the new way of being - it makes us feel good to step off the plane onto the tarmac at the start of an adventure, it lifts our spirits to see the sun rise or fall over a new back drop..this is why I travel, the destinations are not as important as how I get there....

Using this, helps. I've found of late, that the journey has been blurring somewhat, and this is causing me to get upset for the minor setbacks. Shit happens, to all of us, most of the time.. Remember, falling off your bike (as I've done a lot lately, dang cleats) just means you can get back on it and re-adjust. I suggest having a good laugh too. I guess what I'm trying to say is that we all need to slow it down, enjoy the bumps and sensations of the ride. We should all take a few minutes to ground ourselves,  take the time to align ourselves and carry on.

Chest, Abdominals, Arms & Abdominals

2 Days of tough training, like the rest of this week. Its pretty intense working for 60-90 minutes without a rest set. The endurance really shows when you're burning through fatigue. Obviously, as this is a new experience in the gym for me, I've dropped the weights (not by much) to maintain the work, keep the reps at 8 per set, and all exercises are 4 sets. Moving directly from a set of Chest or Arms to a set of Abdominals, then back to the original chest/arms set is not easy. My body is a little sore, but good sore, and I'm enjoying challenging my resistance workouts with a cardio-intensive rhythm. It's like I'm doing my own version of cross fit or something! I work really hard, usually I'm sweating before I get throughout the first "pair" of exercises. You see, I pair the exercises based on the logistics of what I need to do each. So for example, doing bent over rows (on back day) using the land mine set up is perfect for land mine 180s for abs. Or going from palm up forearm burners, leaning over a bench leads itself nicely for body based abs like plank or retractors.

Here's a sample of the last two Workouts: Remember I alternate between each set of each exercise....

Thursday:

1. Palm Up Forearm Burners & Plank (20 sec hold)
2. Palm Down Forearm Burners & Retractors
3. Standing Zuttman Curls & Plate Twists (10kg plate)
4. E-Z Bar Spiderman Curls & Side Plate Bends (20kg plate)
5. Inclined Bench Barbell Curls & Barbell Ab Rollouts
6. Standing Barbell Drag Curls & Heel Tap Twists
7. E-Z Bar Skull Crushers & Bicycle Twist Abs
8. Low Cable Overhead Extenders & V-Sits
9. Cable Reverse Grip Tricep Pulldowns & Cable Ab Crunches
10. Cable Tricep Pushdowns & Hanging Knee Up Crunches
11. 90 minute Bikram Yoga Workout in the evening

As you can see, its pretty full-on, and doing 4 sets of each is a real killer! This little lot took me an hour to pull off, so I was not hanging around! Yesterday's 90 minute punishment was tough, but worthwhile!

Wednesday:

1. Bench Press & Bottoms Up Raises
2. Incline Bench Press & Retractors
3. Decline Bench Press & Plate Twists (10kg plate)
4. Push Ups & Farmers Cage Walks (110kg max) - 6 sets just for fun
5. Incline Dumbbell Chest Press & Bicycle Twist Abs
6. Incline  Dumbbell Pectoral Fly & Side Plate Bends (20kg plate)
7. High Cable Fly & Land mine 180s (15kg plate)
8. Low Cable Fly & Pallof Press Core Holds
9. Pec-Deck & Single-arm Land mine 180 wiper catch & throws (10kg plate)
10. 90 minute Bikram Yoga workout in the evening

Bikram

It is the first time in absolutely months, that I have practiced Bikram so frequently. I've really missed the class and how it leaves me feeling. I've noticed that I'm calmer, less erratic, more balanced than usual.

When I'm in the class, of course I'm thinking "my gosh, this is hot", or "why can't I breathe properly", or "I wish I could stretch and bend like the person in front of me"... but after acknowledging my thoughts, I return to my breath and silently meditate on my mantra "Om mani padme hum" which really quietens my mind. I sometime just solely focus on my breathing, how I breathe determines how calm I feel. The other thing I've noticed is that as I can hear/feel my heart rate elevating, my meditation and thought process often leads to my thinking about calming my heart down. I can often feel the slowing heart rate as a result of my thoughts.

What I think I'm saying here is that I'm developing an internal self-regulation of my core functioning. My heart rate, breathing and thought processes are all being controlled when I take the time to slow things down, return to basics and calm down. I call it getting my "Zen On"...