School Dayz...

Big training day today, with a long chest and abdominal workout, broken up with a 90 minute indoor soccer match! I even scored 5 goals! I treated the soccer as an interval workout, with lots of short bursts of sprints and running around. I worked very hard, focussing on the running which I hope will give my legs that edge come Sunday when running the C2S with the wifey...

The Nerdy Part

So, today after much research, which is always an ongoing event for me, I've decided to write a post about supplementation. I know that this subject is confusing for many people, and so I have decided to write about a few elements of supplementation that are relevant to me. I'm going to talk about Protein, and touch upon Amino Acids. I'm going to try to not get too scientific (which will be harder than it sounds), just keeping it as a sort of Dummy's Guide....

Supplements are a minefield. Linger too long and you could literally blow your mind with all the information, advertising and forums out there. EVERYONE has an opinion it seems. Well, being protein deficient and very active (these days) I have been guided by others, namely the professionals whom I interact with, to develop a base understanding of the supplements that I've taken. I like to be informed. Every day is a school day for me! Before I get into this, my post is not a be-all and end-all, just my research to date on protein (mostly) and its uses...but not all proteins, just so we're clear!

So, here I go...stepping onto the minefield....KA-BOOM!

Protein

Protein is a macronutirent found in food, such as meat, dairy products, nuts and beans. It's made up of amino acids. Amino Acids are the lego-bricks of lean body tissue, and promote healthy bones, skin, hair and muscles (to name a few). It is best to try and obtain the bulk of protein intake via whole foods, it can be very difficult to achieve with a modern lifestyle - which is why Winnie and I are turning to the more Paleo / Raw / Wholefood way of life. 

In other words, for the most part people often need to supplement Protein. I was diagnosed by the PW as protein deficient not so long ago and that started my research. Diet is key, I hear it all the time. Supplementation is almost essential for intake of aminos on the fly, if you have a hectic life or lack the discipline to eat like a Superhero (or RAN Physical Trainer).

Protein supplements come in almost any imaginable variation, but when it comes down to it what are the main types of Protein? Well, not all protein sups are the same....typical. Protein supplements are classified into a multitude of types. I'm just gonna discuss Concentrates, Isolates, and Hydrolysed Whey Protein, and Casein.

Whey Concentrates are probably the simplest and most inexpensive protein source. It's pretty common, and I understand it to be a good place to start if you're a newbie. It can be hard to digest and can cause bloating and gas (not good for you or your friends). It's fairly versatile since it can be a snack source, used pre and post workout for boosting protein.

Whey Isolates are fast absorbing proteins. They are generally a little more expensive than concentrates. Isolates are good for folks who are maintaining a low carb diet since they usually contain less sugars and carbs (if any). They're really good pre and post workout, and since they absorb quickly they supply essential recovery nutrients to the muscles to assist with repair and growth.

Hydrolysate Proteins are the most expensive source of protein. It is also the highest quality available. They provide highly absorbable peptides that can have a really significant impact on muscle repair and growth. These are the fastest absorbing proteins. Hydrolysates are kinder on your digestive system too. They are very good when used as pre and post workout supplements.

Casein Protein is a little different. It takes a lot longer for casein to breakdown (anywhere from 5-7 hours to fully breakdown), which makes it ideal for overnight use. Since it takes so long to breakdown and absorb, your body works through the night absorbing and utilising the protein, while you rest. Since it takes so long to breakdown, casein protein is excellent for during the day, since it clots in the stomach leaving you feeling full-up! Casein is often thicker in consistency and as you drink it you feel like you're drinking a filling meal. Casein will deliver nutrients over a long period of time, which is great for daytime use.

There have been many a discussion targeting whether to use Whey or Casein proteins, the advice I was given, and currently adhere to, is that its beneficial to use both. Use casein at night or for meal replacements when not training to deliver more sustained and controlled absorption of nutrients.  Use Whey as your pre or post workout shake to get fast absorbing nutrients to your muscles quickly. Using both in conjunction with a nutritious whole food diet and you're onto a winner.

Peptides?

We're talking good peptides, not the doping kind that cause sporting scandals. Di and Tripeptides are found in all Hydrolysate Proteins, but what are they? Well, they're the reason hydrolysates are most expensive! Scientifically however, Peptides are the bonds that hold amino acids in their chains within protein. The longer the chains, the slower the breakdown and absorption of the amino acids. 

Since hydrolysate proteins are produced from purified protein sources, each hydrolysate is a complex mix of peptides and chains (of different lengths) of free amino acids. Absorption kinetics of different hydrolysate proteins is based on the proportion of di and tripeptides.

Research (not mine) shows that the only type of peptides that are absorbed intact through digestion are di and tripeptides. This is because they are shorter chain length peptides and therefore do not undergo hydrolysis before they are absorbed. This is good because the hydrolysates with lots of di and tripeptides are absorbed faster than other proteins with more complex amino chains. What this means is that due to rapid intestinal infusion, the aminos from the protein gets into circulation much faster than regular free aminos. This also means that there will be a more abundant supply of amino acids in circulation that are available for muscle growth and repair. Hydrolysate Protein containing these small chain aminos with di and tripeptides allow for much greater levels of blood aminos and mixed muscle protein synthesis than casein protein. Again, another reason why it is so much more expensive. 

Scientifically, its a superior product, but you may want to ask yourself if its necessary for you. If like me, your body struggles to synthesise proteins, or you're lacking in amino acids, it may be a great place to investigate further. My advice is to do your own research, but bear in mind that all manufacturers are selling the best type for you...ahem. Well, you and advice from your professionals is the first port of call, I suggest. 

Think before you Drink. 

Day 93 - Core Blimey!

Core Strength

Why do we all work so hard on 'core strength'. Core strength and Abdominal Strength, two very different things...I intend to get to the bottom of this.

Abdominal workouts, do exactly as prescribed - they work your abdominal muscles. These are not to be confused with core strength. Core strength does way more for your body.

Core work incorporates literally dozens of muscles, and improves strength and flexibility in your hips, pelvis, lower back, and abdominals. There are many reasons why a developed core is better than just developed abdominals. Such as:

Agility

Core muscles allow you to react faster, with greater strength. Core strength also lets your body distribute stress evenly, absorbs shock more effectively and contribute to your balance, coordination, flexibility and self awareness.

Power

Believe it or not, performing Squats and Dead Lifts with proper technique will develop your core, increasing your power but most importantly it will stabilise and protect your lower back. This type of conditioning develops your muscles, via your core, to allow your body to develop a good foundation for heavier weights and prevents injuries.

Posture

A good core workout will centre your spine and this will enable you to stand and sit with better, more erect posture. I've noticed huge development for my own posture in the past 90-odd days. The main thing here, is if you want a 6 pack or good looking abs, then posture development strengthen the lower back. You even appear taller / slimmer!

Weight Loss

Strong core equals less fatigue and reduced effort in performing daily activity. This reduced effort and fatigue directly translates to more available energy to put into gym time, running, cycling etc. You'll also be at a reduced risk of injury when you're carrying less weight, and reduced risk of exhaustion because you have the additional energy to sustain you!

Way More than a 6 Pack

I've realised from the women in my life, that strong cores as a foundation mean gym work is made far easier. I didn't realise that such a large portion of the male population don't even consider core training, and solely focus on muscle development. This often means the obliques, lower back, hips get less of a workout (if at all) and often just get pounded with heavy weights! It is the recommendation of most fitness professionals to develop core strength FIRST, to gain strength and stability to allow you to do the muscle building activity later.

But Why?

When is Core Strength useful to me, and why haven't I been doing it...Well, I actually have been. I was bashing away in the gym, decided at about 10 weeks (if I recall correctly), that my workouts would include more endurance (abs between weights), and that my weights workout since week 8 (I think) have been predominantly compound instead of isolated. Endurance training and working in the abdominals intensified and added some spice to my weights regime. Compound training added the base core work, required me to drop to smaller weights and develop better technique. I stuck with it, and now I feel particularly strong, in comparison to this time a year ago. I feel fitter today, than ever before. Good reason to kick start your routine into adding more core and compound training? I think so! 

Core strength is integral in my marathon and triathlon goals. It is pivotal in my overall development since I need to maintain a strong core so I can pound my body over 42km. I need to load my muscles with memories of endurance, strength training and the kilometres in my legs. All of this contributes, and as my core has developed (slowly), I've noticed that my running technique has improved. I was omnipresent this evening as I straightened my posture, well noticed that it was more erect as I put a swift 5km on the treadmill.

WOD

My Workout Of the Day, as created by me, was to replicate this core strengthening, and keep my legs from taking a break.

I started with 30 minutes of abdominal weights training, focusing on core alignment, and not just the abdominal workout. I then proceeded to do a 30 minute core crushing kettle bell circuit. I transitioned between medium and heavy bells, and worked different parts of my core. I also included a swift 5km treadmill run, which had me running at around 5min/km, for 25 minutes. My heart rate peaked at 143bpm and I focused on twisting my core muscles and keeping a straight posture as I ran. It felt good!

My WOD - Part 1 Abdominals: (3x15reps)

1. Standing Weighted Cable Pulldown Crunch
2. Kneeling Weighted Cable Pulldown Crunch
3. Palof Press
4. Landmine 180's
5. Plate Twists
6. Plate Side Bends
7. Kettle Bell Figure 8 Crunches

Part 2 Kettle Bell Circuit: (30second intervals x 3reps) - Odd Numbers Heavy, Evens Medium Weight

1. Goblet Squat
2. Around Body
3. Bent Over Row
4. Figure 8 (in bent over position)
5. Single Leg Dead Lifts
6. Windmills
7. Shoulder Press
8. Half Get Ups
9. Step Ups
10. Squat Swings

Treadmill Run: 5km, 5min/km, 25 minutes

Stretches, Side Plank Pulses, V-Sits, Figure 4 Abs & Thigh Crunches to finish me off.

Day 92 - Balls, Bells and Bars...

Variety 

The spice of life and the means to staying focused on my journey from fat to fit. I like to mix things up, and apparently, its good to do so. This week, being the crazy last week of my leadership course is a bit messy and getting into my normal routine is getting harder as the week progresses toward graduation. I decided to mix it up again tonight....but why?

Variety, or, the quality or state of having different forms or types can be important within a strength and conditioning program. Triathletes and cross-fitters tend to need a variety in their program to develop different physical qualities. My variety of strength, endurance, speed, stamina....run, swim ride and sports seems to be the go here!

Athletes must incorporate variety in their regime to become more complete. There is no single exercise or piece of equipment that will create the complete athlete. In order for muscles to increase strength, the workload must be greater than normal. I've noticed that since I started mixing things up, even as early as when I started to train for triathlon (instead of just running) I got stronger sooner. By overloading the muscles, your body adapts by growing stronger. Once the body adapts, a new stimulus is required to continue the reaction. Workload must progressively increase to make gains in strength and endurance.

Variety is a method of adding tools to your toolbox to facilitate your progression.

Tuesday night football..

Almost certainly its harder to play, or more intensive to play indoor football on a full size court with less people. Tonight there was 5 of us! 3 on 2 was the order of play - so lots of running and stop/start sprints, changes to direction was in order. For the first 30 minutes my game was all over the place. Mr Peds reckoned my skills were better when I took a few moments to stop and think, prior to taking shots or passing. This actually seemed to be true...I missed, hit the post and crossbar...I hit the ball wide by the narrowest margins and somehow couldn't find the back of the net. On taking those moments to think, I went from hell to high scoring! I even knocked 3 long-range (from our goal area) shots into their net! I really started to score all over the place, even nut-megged the keeper three times. Such fun.

After 75 minutes I was pooped, needing to change the pace for gym time!

Bells and Bars...

Tonight I opted for the mammoth session - Back and Arms. I reduced the number of exercise variants, but pushed hard to make the ones I was doing count. My dead lift technique has definitely improved, and I feel stronger for it. My rows were all a good show of my developing back strength. I concluded back with 3 sets of 3 unassisted chin ups...and my gosh I was trying hard!

I moved into Biceps and then Triceps. I was feeling the burn by now, 45 minutes in and that was my cue to finish off with a kettle bell circuit. Qinno joined for a bit and we did some basic run throughs. I've been intensifying the kettle bell circuit and 15 minutes is pretty tough....for me!

After all the hard gym work, I think my back deserves a good relax on the foam roller tonight. Looking forwards to that!

Day 80 - Trainers on.

Day 80 - A Long Road Travelled.

80 Days ago I decided to start something. I can't believe I'm still going strong, stronger than ever in fact. I feel awesome, albeit a little fatigued, but awesome. My life feels like it has turned a real corner in the health and fitness department and that is what I was after.

12 weeks in, and my will power is growing with my strength. I've noticed that on this journey (and thanks for hitching a ride with me, I love the company) my eating habits are consistently improving, my strength and admiration for gym work has increased, and my cardio elements are really going from strength to strength. The best bit is that people are starting to notice my body changing and that adds motivation, and the extra support from those around us by means of the occasional compliment goes such a long way in helping us to keep our compass pointing in the right direction.

Changing the Game.

After a little advice from a super fit colleague of mine about distance running training, I've decided to do as I said yesterday. I'm increasing my kilometre count per week, adding the distance to my legs. I really want my body to be comfortable and be able to sustain a full marathon. The only way I can successfully achieve this is to put my trainers on, and get my run on. I plan to taper my gym sessions, maintaining strength and core work but not heavy. I'm going to be continuing with the endurance training, but more reps and lots lighter weight. 

Starting Monday, my program will look a little more unusual - especially since I will mostly train at night. I cannot fit much into the mornings due to work commitments for the next 2 weeks....

So, my plan is in formation. I'm currently working on my running sessions having some variety-flavour! I want to throw in a 5km speed session, a Hills Session (in principle a HIIT Workout), a Spin-Run Brick Session (something like a 5km Spin then 10km Run), a middle distance 15km Run, and a long run (25-35km or thereabouts). I also want to maintain at least 2-3 swims per week, and a minimum of 3 gym workouts. I'm going to spend this weekend building a new endurance, low weight program for myself, so watch this space.

 

Half a Marathon

Since signing up for the Marathon, I've only done sub-10km runs for one reason or another. Today I decided to change that. I thought at first to do a 16km run, then as my run progressed I felt comfortable pushing the distance. I ran 20.9km, so for arguments sake a half marathon and that was a great start.

I have to say, at first I was running with slightly sore right ankle (due to some heavy challenges at footie the other night Bruce Lee was on the opposing team and he had a good go at trying to snap my ankle! After the first 5km were out of the way, my legs started to be less obvious to me and my ankle pains subsided a little. I ran past Jervis Bay Village, Green Patch, Bristol Point, Scottish Rocks, Hole in the Wall and finally arrived at Murrays Boat Ramp (MBR). MBR is about the furthest south you can get to in Jervis Bay by road; located 8.5km from my warm cosy cabin, it did however offer the most fantastic sunset on my arrival - well worth the effort in getting there. I took a few seconds to enjoy the vista afore my eyes, take leak and get back on my way again. As I headed back up the hill (not experienced this particular hill since my Exercise Matapan scenarios from NEOC) donned my head torch and made for HMAS Creswell.

As I approached the 10km point, at around 56minutes, I snapped open my first ever GU Gel electrolyte. I opted for 'Espresso Love' flavour.

After talking with IronRay, I cautiously took small sips of the extra thick gel at 1km intervals. I didn't have my hydration bladder with me, so I took the small quantity of gel and pasted it around my gums and sort of sucked it and mixed it with my saliva to make it more palatable. I have to say though, no complaints on taste or the thickness. I made the gel last a little longer, and controlled the uptake of the energy gel. At the 15-16km mark, I stuffed the empty packet into my shorts zipper pocket and continued on. By comparison to the Endura Brand, the gel was thicker and more noticeably so. No after affects on my gut from either gel is a very good sign for this glutard!

As I ran through the gates at Creswell I felt the surge of energy kick in and I pushed through to chuck in a couple laps of the quarter deck, clock tower and waterfront...just for shits and giggle...well, actually to firstly hit 18km...then I kept going and at 20km I was almost home, thought I'd make the 21km exactly...but 100m out and still under 2hrs of running...I was very pleased.

Average Pace: 5:43/km

Average Heart Rate: 149bpm

Calories Burnt: 1807

I took a screenshot from Map My Ride's website, and it shows a few points of interest. The run was essentially a dark run, with many a kangaroo and cane toad along the roadside. I saw a sum total of 6 cars in 2 hours of road running off-base. It was a beautiful evening, fairly balmy until the sun was finally set and then it was pretty chilly (especially when my sweaty singlet was sticking to me).

These pretty much sum up how I feel at the end of any long run, and why I keep going....

Good Night x

Day 72 - Wednesday

Wednesday

A strange and fulfilling day. After a nice lie in bed, and a later start I worked through the morning with a pretty focused mindset. Achieved some tasks that needed doing at was ready to have a 'quick' workout by about 1600h.

Gym

I decided on a workout which would make me feel pumped after! I opted to do chest and abdominals, I pushed hard in the gym, blowing out the cobwebs of another naval day. I was going pretty well actually, especially during decline bench press and the incline dumbbell press exercises! Started seeing just a touch more development there! My abdominals were feeling like they had plateaued but after yesterday I knew I could keep going! I maintained a good training rhythm for around 90 minutes.

Spin

I was intending to do some endurance cardio today. Initially I was going to run, but the inclement weather made the decision for an indoor session for me. I then decided on a short spin and a short swim. Have you ever gotten so into a flow, that you've lost track of 'time', even though you know how long you've been going for? Well, today that was the case. I was spinning really comfortably, averaging 95rpm, with a steady low heart rate 110-115bpm in a nice gear similar to my normal riding gear on my Cannondale. I saw 30 minutes fly past, then 45, 60....90 and well, after I realised how close to riding 50km I was - I decided to stay put until then. I ended up riding 54.1km in 120 minutes. Not bad, and although the saddle and riding position isn't perfect on a spin bike, I was pretty comfortable throughout, even when my butt started to get sore at 50km! A very pleasing time.

Gels & Energy Products

I wanted to test out some electrolyte gels to see which ones would be suitable (for my glutardyness) for when I start running beyond 20-30km in preparation for my marathon in September. I wanted to test to see if could go a little farther after taking a gel, and to see how my body would react. I took an Endura brand gel in my pocket. Since I've tried the dextrose ones, and the GU Chomps (which are quite good on runs), I wanted to give a thicker gel a try. This one was espresso flavoured which was quite nice at the 30 minute mark. I made sure to hydrate throughout my session, but did down a little extra fluids after the gel (as directed on the packet). I found it to taste good, go down easy, and most impressive of all - I have had no reactions from the maltodextrin. I found my ride focus was improved, but that might just be due to listening to my iPod for a change of music! Plus conversation with a sailor riding alongside me for around 30 minutes made light work of the first quarter! I'll be talking about these gel things a little more in the future, when I get to test on some long runs.

Needless to say, after 3.5hrs of training, I was getting hungry and decided to call it a night. Now I need to get back into my packing...Going home in 2 more sleeps!

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.

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"...

Day 50 - My Half Century!

And here we are.... 50 days into regime to build functional strength and endurance, and to see if I could travel from Fat to Fit. Time is ticking along, and I am moving steadily from unhealthy to healthy - which I guess is the first stepping stone.

Today, not too dissimilar to most early mornings, I was out of bed after a very therapeutic sleep, at 0515h. I was at the gym by 0600h and was stuck into my workout really promptly.

That's me.

Shoulders

Super Strong Shoulders, train them hard and turn them into boulders! Well, that's the plan anyway!  Following on with endurance strength training, I decided to start with shoulder press (military style) using the barbell. With a slightly gingerly taken start, owing to slightly sore shoulders from last nights swim. I did a quick warm up with 10kg loaded on the 20kg bar, 12 reps. I then added an additional 20kg to the bar, and knocked out 8 more reps. I continued to add in 5kg increments over another 3 sets (total weight including bar was 55kg). The last set was only 4 reps, but at this point I dropped to 20kg on the bar and pumped out 8 more reps. After this, I worked back in 5kg drops each 8 reps until I was on an empty bar!

I then warmed up my trapezius, by conducting 12 straight up (to my chin) rows. I then added 5kg to the bar and did 4 more sets of 8. Nice!

I moved to dumbbells to work the front and side raises. I worked with a set weight (12.5kg per dumbbell) for front raises and knocked out 3 sets of 8 reps. After, I felt my shoulders starting to burn (endurance training is so much harder than low rep training) and dropped to 10kg dumbbells to to 4 sets of 8 reps of side raises...well, on the last set I needed to drop to 6kg weights to maintain technique, but thats most important so as to avoid injury!

My workout continued onto the cable cross-overs for a final isolated burnout. My shoulders were pretty much cooked after 60 minutes. I moved to abdominals, gave myself a good 15 minute burnout - the usual exercises. I think I'll be adding some new exercises soon.

PFT Training Circuit

So, as a serving member of the RAN, I am required to annually pass the Physical Fitness Test (PFT). That is 25 Push-Ups, 25 Sit-Ups and complete a timed cardio event (2.4km run, 500m swim, Beep Test are the usual methods). HMAS Cerberus has a really good team of trainers (PTIs) and they like to keep us ahead of the curve - so here we arrive at the PFT Training Session. Nobody likes this session, because its simple yet very effective maximal workout. Do as many push-ups, and sit-ups as possible. We were told that today PFT training would be "army style" - i.e. time based, not cadence for push-ups. So 2 minutes and off you go.... I knocked out 75 reps, which is a heck of a lot more than during NEOC (37 reps). For the sit-ups I did the full 100 reps (50 unassisted, 50 held - as ordered), then for the beep test, I got to level 9.4 or something like that...felt a little twinge in my hamstring and backed off...no sense in returning to step one again! So, at last, I listened to my body. Very happy with my performance.

Squish...

After catching my breathe, taking in some hydration and stretching, I asked Commanda Handa if he fancied a game of squash. Squash, is a fantastic sport, great for endurance, speed, agility and well breaking a sweat. Its not a game to 'get fit playing', but one that keeps you fit. I love it, and its been way too long between playing... Again, I reference my heyday in squash, playing box leagues, sunday evenings and just for fun, back in the UK. Well, today's game was a peach. I played from the 'T', used some lovely straight drives (backhand and forehand), added a few little, tight drop shots and a whole lotta aerial floaters! Commanda was not giving up easy, even though we were both tired. It went to 4 games, nearly a full 5 games! I won out in the end, but a good game around. Mr Peds and Crawf-dawg were playing in the next court, looked like a great match too...

Perhaps not this good....

Our game ended up 9-5, 7-9, 9-4,  9-7 - so as you can see, a pretty good game. Plus, it seemed to help stretch out my hammie, and glutes which meant no injury! Phew.

After a long morning of activity, I was actually really pumped, but looking forward to an easy class and a well earned relaxing evening. During class there were a whole heap of giveaway scones, with jam and cream, plus little cakes and treats...Clearly, I did NOT take any, and showed a new level of self-control... I did take photos, they can't hurt me! See You tomorrow....

In swoop the vultures!

Staring at me, eat me, eat me, eat me.... I didn't eat them.

Day 43 - Totally Tuesday!

Tuesday, Tuesday...

 I "Heart" Tuesdays at the moment. I get to train, participate in organised physical training, play team sports and if I'm really lucky - I get to Zen myself out with a healthy Bikram Yoga sesh!

Well, today I had a great day. An even better one when you know you need to pay back a deficit from the day before - as you know I had to work and my training suffered (Boo!). I always pay my debts.... Or is that the Lannisters? Game of Thrones overload, perhaps!

Important Rest Time

I'm learning the hard way, as I'm a bit of a slow starter with resting, that rest is just as important as the training we are doing. I'm starting to see that for me, rest and zen time are essentially my mind and body having a workout....albeit without the sweat. Its like a recuperation workout and its nearing time to go get into that session.... I'll just write this post, and drink my yummy Casein Protein shake first. The shake can then start to give my muscles nutrients as I rest and set my digestive system to work. I sleep much better knowing that my sleeping body is getting heaps of good amino acids delivered over a slower duration to help improve recovery, L-theanine to help relax me, plus a large injection of calcium to support my bones! Awesome, but the key here is that my sleep is starting to be just as important as the training is - Oh My! That lovely wife of mine will be pleased with this! I'm doing well too - last night I managed nearly 6 hours of sleep time...which is a vast improvement!

There has been a great deal of research into sleep and weight loss. I even read a very interesting article that suggested training in the early evening to improve rest. It suggested this because it is a good trigger for the body to prepare for sleep. In brief, we raise the body's temperature whilst training, and the subsequent temperature drop is what 'triggers' this, so if you ever wondered why it takes ages to fall asleep at night when you're too warm...that is why!

Is this you?

Personally, when I sleep best its usually naked, or on top of the covers (even in winter) and sometimes both combined! :) Sleep is a good idea for people who are training, trying to lose weight, or to just be a bit healthier, since sleep restriction leads to an increase in a hormone called ghrelin, which is attributed to stimulating appetite. This alone may explain why during these past 6 weeks I've been even hungrier than before - Extra training, plus sleep restriction is not a good combo! This has become very apparent to me whilst sitting in class, since the start of this journey. My lack of sleep makes my appetite soar (I try to ignore that and stick to my regime), but I guess this builds as I further exhaust myself during the day. This leads to my excess tiredness causing a serious case of the snack-monster! This could be something to watch out for. If you're not careful, you too, could be reaching for the coffee and donuts at 3pm because you didn't sleep well the night before....think about that the next time you're making your stand-easy brew or popping to get some more munchies to gorge on just to stay awake...I know I will be. 

 

At least until we get our sleep habits improving, we should carry some healthy snack options to make sure we don't detract from the good work we are doing the rest of the time! 

Sleep, rest and Zen Time appear to be very important, don't you think? An interesting observation that led to a little research may have uncovered something about why I get so "hungry" when I'm tired...I'll definitely be monitoring my sleep and eating behaviours much more closely in future.

Super Shoulders

My usual start to the day being a big shoulders set, focussing again on primarily using compound exercises to develop a strong core. I worked bloody hard, lots of barbell work today. I pushed some extra sets onto each exercise, keeping the weight hard enough to sustain it. Feel the burn...the yummy burn that tells you you're working hard! I finished with some hefty cable work to really isolate the muscles, whilst keeping the core engaged - really enjoying pushing myself now! I finished with some abdominal work; farmers walks, overhead holds, hanging knees up crunches, leg raises, oblique training and crunches.

Cardio & Abs Circuit

This guy is cray-cray, I hear you say...Ahem... Well, this morning's PT offering is my favourite circuit - Abs and Cardio. Today, I partnered up with Pon-Goh the ex-Army dude who is in my class. He has a strong training ethic and works hard, so I naturally wanted to partner him! The circuit involved cardio such as: skipping, ladder sprints, sprint starts, spinning, toyota jumps, grid sprints, mattress sprints. The abs worked everything...which made me feel the familiar burn of hard work! Love it.

Footie & Yoga 

After a full day of class, Mr Dutchie had organised the weekly footsall (indoor football) game at the gym. Mr Sos and I were to play for 30 minutes, as a warm up then leave so we could get to Mornington to catch some Zen at Bikram Yoga, Meeting our other yogi, Holmie, there.

When I returned from Yoga I received a picture text from Winnie, and it made me laugh... You see, I quite often fart in the yoga room, and its normally due to my straining as I work hard to bend, stretch and...well, normally during "wind removing posture" funnily enough...still I thought I'd end with something light hearted... Goodnight.

Love my wife!

Day 42 - Week 7 Begins

Compound or Isolated

It was recently brought to my attention that I might gain additional traction with my weights and strength training routine if I were to train using compound exercises. As it happens, I've been doing this already, incorporating a healthy mix of compound and isolation exercises - so it feels like I'm going good.

Functional fitness is that which simulates real-life activities and uses a wide range of movements through a wide range of motion. At the heart of these routines are a variety of compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. The type of exercise has more benefits that just being a little bit harder on your workout. Here' what I've learnt:

1. You burn more calories during compound exercise training
2. You simulate real world exercises and activities
3. You get a full body workout faster
4. This improves coordination, reaction time and balance
5. This improves joint stability and improves muscle balance across a joint
6. It reduces the risk of injuries during sport
7. It keeps your heart rate up and this benefits your cardiovascular system
8. It allows you to exercise for longer with less muscle fatigue
9. It allows you to lift heavier loads and build more strength 

Isolations exercises work only one muscle or muscle group and only one joint at a time. These exercises are often performed with the commercial weight machines we see in the gym. These machines isolate one muscle group, so gym users can move from one machine to another to obtain a 'full body workout'.

Isolation exercise is a really good way to focus on specific muscle groups. I used this method of training to recover from my torn hamstring last year, and I hear its a great way to increase size or bulk of specific muscles (if you're into that).

From what I've read the balance is definitely in favour of training with lots of compound, using isolation exercises to improve the performance of specific muscles, groups or joints.

Get To It, Learn New Variations....

I often use the isolation machines to warm up (since I do a major muscle every day), then move to compound exercises for the bulk of my workout. I've always tried (where possible) to complete as many exercises standing to improve my core strength (hoping that one day the hard work will pay off and my belly will shrink)... You get out what you put in....

Everyday, Learn Something New...

When I reached the gym, in the early pre-dawn cool air I had already decided to give a full compound workout a go. In exchange for the seat row machines, I used free weights. Mr P gave me a few tips on some of the new versions using a barbell, which was very useful.

I trained hard today. I started with barbell bent over rows, working a couple lightweight sets to practice then chucking on the weight (quite low) so I could focus on technique - going back to basics helps to reinforce what you think you've learnt! After completion of another 3 sets of rows, I then moved to dead lifts. I could feel the difference to my normal machine use almost immediately, and more so in my core! I still used the lat pulldown and the isolated forward inclined row machine - I like the challenge of both, plus its was a good variation and to feel the isolated muscles after working the core also made me more aware of my technique!

I love working my back one side of the spine at a time, using the cable crossover. I modified the normal seat row variants into standing, well, semi-squating routines and felt my legs stabilising whilst holding firm in my abs - whilst focusing on working my back. So good.

After 60 minutes of gym time, all spent on my back (which will love me for it later) I moved to some quick abdominal work. Farmer walks with weight discs, leg and knee raises, not to mention the hanging leg raises - which I found I was swinging more than normal? So, weird!

Another good workout, which was lucky since work commitments meant no evening cardio tonight....which led to a little over eating / indulgence...but I'll push harder in my workouts tomorrow! I'm comfortable with that!

Days 39,40 & 41 - 6 Weeks, already?

Has it been 6 weeks already? Wow! This training regime thingo is really making time fly - or am I just using time more efficiently these days?

So 6 weeks, a relatively short period of time and the half way point in any recommended 12 week training / transformation plan. At this point in time I'm noticing a great many things about myself. I'm less conscious of what other people think of my activities in the gym, pool or outdoors; meaning I'm less worried about looking stupid - I just work out, sweat, ache and get what I need to do done. I've faced a few hurdles at the start and in week 6, but I've learnt heaps and gained a great deal of tips from people in the know to ensure it doesn't happen again (or too often). My body is changing, its slow changes but I feel certain things. I'm definitely stronger, and stand taller - my posture is improving I guess. My swim, cycle and run fitness are maintaining and gaining traction, so that means I'm balancing my routine too.

So, I've been asked to talk about Willpower, and before I do, I wanted to just say that this is all coming from my own personal dealing with these issues, and how I deal with or control them.... My personal disclaimer!

Willpower

Well, Willpower can mean different things, to different people - it all depends who you ask. In the context of this blog, I'm referring to staying power (not to deviate from your chosen course of activity) and, of course, willpower from a nutritional sense. When posed this question by Miss Han-Wan I have to say I did not feel qualified to answer, but in hindsight I believe I am actually very experienced and demonstrating willpower, and as such I'll give my few pennies worth.

Staying on track in any healthy living regimen is a matter of how badly you want to make changes, and how determined you are to stay on track. It is also, a process whereby if you train hard, eat well and get plenty of rest - you can place rewards to keep you on track. A reward is exactly that, and should not be a daily thing otherwise it loses its meaning. It is a milestone, for all your efforts. Mr P believes a person should have a day of rest that includes eating and drinking the things you sacrifice during training. Thats not too bad a philosophy, one I kind of have in place for myself. I don't reward myself weekly, but after set milestones. I have a rough plan of what I want to achieve, and by when. After all the difference between a goal and a dream is a deadline! I set deadlines, milestones and work toward them. So, Firstly, I set a goal of 4 weeks regular and consistent training and healthy eating. After week four I evaluated my progress (using this blog, my food diary and a mirror). I decided I could have a treat day, but waited and saved up my treat day for time spend with my awesome wifey - I didn't feel guilty about the food and drink we shared on her birthday, or over easter because I knew I could cope with it.

After week 4, I started to intensify my workouts and utilise a method of tracking my diet, in terms of calorific input, output and measurable values for protein, carbohydrate and fat intake. I use the "my fitness pal" app on my iPhone, and have done some study into the caloric burn for weight training - I use my Garmin 910XT for my cardio calories. Now, I'm not calorie counting to lose weight, I'm using it as a tool to determine just how well I eat, drink and exercise. I utilise another app (sleep time) for my iPhone for monitoring my sleep habits also. I do all of this to gain a better understanding of how my body is functioning, and what I'm doing to my body. Here's a couple examples from this week:

Since fully integrating both of these interesting applications into my overall health and fitness routine, I've noticed that I'm thinking before I eat, I review how much rest I'm getting and I can see if I should or should not treat / reward myself. These coupled with a strict diet, sleep and training routine is helping to keep me on the right track. I regularly review my progress, and know when I've not put in my normal 150%! 

Willpower with regard to nutrition is hard. I found out the hard way this week; No matter how strong you get, how resilient you feel when you're active and energised and happy - it boils down to nothing when you respond unfavourably, when you're tired, pissed off or not so active. I learnt that when you consume something you're body rejects, you will get side effects and you will be punished for it by your body.  That said, if you train and eat smart, you'll reward yourself in a healthy way. My wife makes raw and vegan cakes, that are sugar free, gluten free, lactose free....in fact I'm not sure what she actually puts into them, but these are our treats for doing well.

Ask yourself, why are you rewarding yourself with something you're trying to give up? It's like having a cigarette a month after you've finally quit and cleansed your system - does it seem crazy to you?

If you like chocolate, and you don't want to give it up, work out a way to include it into your eating routine so its not a reward, or a regularity. Mr P's method of once a week might help? Never feel guilty, that would imply you've done something wrong, and that just goes against the programming you are doing to yourself. It's ok to have nice things, if you're prepared to sacrifice it with something else - namely train harder, or ensure you don't go over your caloric intake maximums on those days, so cut something else out...try things, and see what works for you - but keep things positive and I guarantee you'll never have to quit something you don't want to. I like to drink and go for nice dinners, so I train like a mofo to ensure I'm comfortable with indulging on those occasions. I'm a foodie, and a wannabe master chef, so my weakness has always been in my diet - so I'm learning day by day to cope with sacrifice and reward...its working for me and I'm cool with that.

I hope that makes sense?

What have I been doing?

Day 39 was a rest and recuperation day. After secure from work, and a nice gluten free lunch, I slept until dinner, then repeated the same until the next day. I never sleep this much, but this is yet another side effect of my poor judgement - that dang bacon and egg roll!

Day 40 was fun.

Unclip!

So, at 0700h Mr Ped calls me up to ensure I'm awake and to tell me he is almost here. We had planned a saturday morning bike ride and short run. We were travelling to Frankston, to enable us to start there and cycle to Mordialloc, a nice easy round trip of 35km.

On route to Mordialloc we cycled amongst a pack of cyclists, my first time doing so led to me not really getting in tight or close enough, perhaps a little nervous distance between on my part. After around 10km, Mr Ped and I were separated at traffic lights. As I went to pull away, and re-clip my cleat in I slipped and lunged forward, kicking my left leg into my left front fork - ouch! My first scar of the day. Upon recovering and getting underway I caught up to Mr Ped (who had waited for me) and we resumed our ride. The cool crisp air was invigorating, coupled with a warm sunshine I was quite comfortable cycling at 25kph / 80rpm - my new cadence sense is the bomb - I get and use so much info these days - Knowledge is Power!

Happy Cyclist

After a nice cappuccino and a yummy gluten free breakie, we were back on the road heading back. The ride was good, comfortable and pleasant - I was getting a real opportunity to share stories and discuss life in general with my new shipmate. Mr Ped is a really cool guy, and I'm actually looking forward to spending that time  at sea (hopefully) with him! Around 2-3km outside of Frankston, Mr Ped was showing me how to slow down at traffic lights to avoid stopping and unclipping...well, as we did so, I slowed a little too abruptly and came to a halt. Mr Ped saw me freeze-frame list, lean and topple into the warm tarmac - unhurt (just my pride) we both laughed it off and continued our ride! I'll need to practice that one!

Ride

Run

After reaching our destination, we quickly put the bikes into his car, and set off for a quick 2km run. Blood sits in different areas of your legs when doing triathlon, and the objective of this exercise was to train through this awkward sensation. It was made worse for me because I foolishly did a sprint finish on the ride, leaving more blood in my quads than desirable....wobble wobble!

A very enjoyable ride, that I hope we can repeat or improve upon very soon.

Day 41, Today, I decided to do a swim in honour of my brother in law. He was busy for 11hours and 3 minutes completing his first Ironman, IronRay, did a great job making it look easy - from what my sources tell me...those scamp sign wavers and photo takers!

Start

Finish

Well, done brother I am very proud of you. Next time, maybe we can try it together! I better train harder....

So in honour of IronRay's awesome achievement, I decided to do some endurance cardio - namely a swim. I jumped in the pool at 1358h and jumped out 02:32:12 later at 1630h. In that time I continuously swam a total of 100 lengths, totalling 5000m. I did train a little differently since it was my first enduro swim in a while. I did:

Laps:  Stokes - Set Info

01-10: 1x50m Freestyle, 1x50m Breast Stroke - 5 Sets

11-20: 2x50m Freestyle, 2x50m Breast Stroke - 2 Sets and 2x50m Freestyle

21-30: 3x50m Freestyle, 3x50m Breast Stroke - 1 Set and 3x50m Breast Stroke & 1x50m Freestyle

31-40: 4x50m Freestyle, 4x50m Breast Stroke - 2x50m Freestyle

41-50: 5x50m Freestyle, 5x50m Breast Stroke

51-60: 6x50m Freestyle, 4x50m Breast Stroke

61-70: 7x50m Freestyle, 3x50m Breast Stroke

71-80: 8x50m Freestyle, 2x50m Breast Stroke

81-90: 9x50m Freestyle, 1x50m Breast Stroke

91-100: 10x50m Freestyle

A challenging workout, but a good one!

Now, although I'm finishing this blog a little later than planned, no 04May would be complete without a geeky Star Wars Reference....so here they are....