Days 13-16 Catch Up!

It feels like ages ago that I last wrote a blog post, but I assure you there's a reason for it! I've been crazy busy getting my training on, and my head clear. I've done so much in the last few days the next post (this one) is gonna be a lengthy one… I hope you enjoy!

Bye Bye Bicycle...

After Fridays triathlon training session, I decided it was time to take my amazing road bike back to the store in Melbourne for its first service, and I even ordered a new toy to go on my bike - a Garmin Cadence sensor and bike mount for the wrist unit of my Garmin 910XT. 

After, I wandered down to the Melbourne Convention Centre and entered the FILEX 2014 Convention - just for laughs and giggles!

FILEX 2014 - My Entire Weekend

Filex 2014 is the Australian Fitness and Health Expo. This event was not your standard body building event with crazy swollen people looking ugly. It was an absolutely refreshing experience, from the interesting talks from fitness professionals, to the mostly natural and glutard friendly supplements.

I was captivated, motivated and totally in awe of the guys and girls at this event. There were some very attractive, healthy looking people! Seriously, when you see people looking fantastic, you start to realise a few things. To truly attain a healthy lifestyle, and achieve your dream physique you really have to commit to making some pretty aggressive changes in your life. You can’t get a six pack eating cake. It’ll come as no surprise to you, that you need to put in the hard yards, blood sweat and tears.

“You don’t get what you wish for, You get what you work for”

Seeing the dedication and commitment to self-development in this way, really made me stop and think.

I've been dabbling for too long, and I've never really gotten going until recently - now there's no stopping me. I'm back into my training, and healthy living in a big way.

So here's a little review of the things I saw, did and listened to…plus some other cool stuff.

Supplements & Some...

Every colour, every taste, every type. The only ones of interest to me were pre, post and recovery; they needed one common thing - gluten free and clean as possible. I asked questions, learnt heaps about how and when to supplement training. I learned what products were good, awesome and completely clean. Very exciting. I took all the free samples of these types of sups and now I'm gonna see which ones work for me.

Filex 2014 Booty!

Altitude Training

I trained in a tent. It was at reduced pressure, in fact, simulating 13% Oxygen at 3800m! It was awesome. The intensified workout was a very cool experience, even if it did take me longer than every other person to feel the effects - my efficient heart and lungs kept me from feeling short of breath, and even slowed down the reduction in my oxygen content in my blood! My classic low heart rate and years spent scuba diving may be the reason… Its awesome and so am I!

Olympic Medal Winning Cyclists

I listened to Olympic Cycling Gold Cycling Medallist Anna Mears, and Shane Perkins, (Bronze Medallist), at London's Olympic games. They were talking about road safety and in particular adjusting the culture of motor vehicle drivers and bicycle riders - very interesting. Peter and Anna both gave me their tips for legs day training, and how to stay strong as a road bike rider. Plus it was pretty cool to see those medals up close.

Shane, Me, Anna

Michelle Bridges

OMG! What an inspiration. She's totally real, love her brutal-ness! She's awesome. I managed to be lucky enough to watch and listen to Michelle Bridges giving a motivational, talk about plans, getting started and how to be successful. She is really powerful. I even had the pleasure of being used by her! She called me up on stage to work through some methods she uses on her clients and for Biggest Loser. This involved me spending the next 5-10 minutes boxing with her behind the focus pads. She even commented about my speed and power! We discussed things like time, plans, actioning plans and success tips to keep you on track. She's very charismatic in person, and I believe she was delivering a very important message, which coincidentally is her training motto:

JFDI : "Just Frickin' Do It!" 

After her presentation, I had a chat with her and it seemed to turn a key inside my head, she unlocked a side to me that is now constantly driven and motivated, almost a perpetual motivation and thats pretty cool.

Michelle, Mish to her friends, gave me a set of boxing gloves and focus pads, which was awesome. I wanted a new set to train in - Yay! I don't need to buy any!

Mish & Me!

Training

So, all in a day, how much cardio and training can I achieve…. Well. I got involved in the newest Les Mills Body Combat class - which was awesome, really well designed class! I then did a spot of reaction training, essentially a frame with flashing push buttons.. I had a video of that, but its on Instagram now.

After a few more crazy pre / post workout drinks I was ready to train some more! I got asked to do a short session on a new type of spin bike, which was known as the Watt Bike Pro. It was just like riding a real roadie, but indoors! It also offered inbuilt dynamic simulation of what your legs are doing in terms of how you're pedalling etc. It was very comfortable and easy to use. Shame the RAN doesn't have these yet!!

Fitness Model Heaven

The pictures speak for themselves. But I do have to say that these women are very fit, very dedicated to be professional fitness models and they look great, but they train hard with many sacrifices. What could you sacrifice to make way for realising your dreams?

Juliana Daniell, with message for Winnie!

Michelle Lewin, adorable and tiny…but totally fit!

Monday: Consistency, Consistency, Consistency!

Chest Smash with Mr P - well I got up nice and early, but it felt so easy to Just Frickin' Do It! and yes I just stole Mish's motto…  I trained my butt off - well, my chest actually - chest day is always hard, but training with Mr P always pushes me a touch further. Since the clocks went back I've not been able to photograph the sunrises, and I believe its harder emotionally to get out of bed in the dark. I bounced outta bed and on monday and I felt good all day, and a whole lot less tired. I'm pushing much harder than normal, I've realised a new gear and I'm really cranking it!

Kickbox Circuit Videos

So here's a sample of Monday's kickboxing circuit, I didn't video the med-ball work out, but here's a snippet of my level of intensity.

Quick Round of Shadow Boxing:

Skipping and some...

A Sample Bag Workout.

JFDI - that's her motto: "Just Frickin' Do It!" 

After a good solid hour on the bags, skipping, push-ups, med-ball catches, bounces and those combined with squats. I also, as you can see, did some shadow boxing and by the end of it…. I was smashed, fully blown out…

….So, I decided to go for a 1km swim. The purpose was to get a good cardio burnout and practice my tumble turns at both ends! I did that and it only took 25 minutes, so I'm definitely getting better!

Tuesday, Big Arms & Abs, Big Cardio…

So almost up to date! Tuesday, my biggest day of the week (in terms of training). I go to the gym first thing, then stay there for mandatory physical training with the RAN PTIs, then I usually go again later in the day to play some indoor footie with a few of the peeps from my engineering classes. I then top my day off with a spot of Bikram Yoga.

Gym this morning was my biggest Arms and Abdominals session yet. I really pushed myself and it felt really good! I'm not noticing too much physical change at the moment, but I'm seeing, feeling and hearing (in my own voice and from others) that my emotional/psychological side has been gone! I think  big change is here to stay!

Indoor Football & Bikram Yoga

So after class before yoga, I head to play indoor football (football) with the gang! Normally just after half time, I sub out and head to Yoga. Today Soz was driving and when we got there it was pretty busy, and humid! I have to say, my legs weren't happy. I pulled out of a few postures, but kept trying at least, Warrior Spirit.

My Breakfast Today - Chia Pudding with fresh berries

Day 12 - Just Do It

Fridays are always a dilemma at the moment. Do I get up early and train in the gym, or get up early and study for this weeks' exam? Well, last week I chose gym so for contrast I chose study. I wanted to test a theory about gym versus study on a friday prior to my exam. I was feeling awesome from the gym, but slightly under prepared for the exam - you know, last minute "did I study enough" syndrome.

Round 2

So, still I still got up, and bounded out of my rack and got my life in order. By 0520h I was chomping on my gluten free cereal and eating a ripe banana, whilst reading through my revision on Fluids Management…. How apt, because everyone knows that early morning draining of the "main" is essential! I digress.

Study done, I went to the revision class then sat my exam. A few curve-ball questions in I felt fairly happy with my progress, albeit a little guilty for not training yet…strange how that works!

After the exam, whilst smashing a frozen yoghurt smoothie, I decided to go for a gym session after lunch, then swim for cardio.

Ding, Ding!

After frustratingly honest and accurate conversation with Mr P, I realised I was perhaps idling on my training, and not paying enough attention to my whole nutrition improvement plan. Angered at this, but acutely aware at how he had me pinned - "Grr, I hate it when people are so right, and can't understand why I don't get it!" - I decided to skip lunch in lieu of the fact I'd not long ago had a smoothie and should do some exercise.

Mr P - I get it, but will power is part of my journey - Yea! I said it journey!

I've decided to adopt a few changes, to draw a few lines on the ground and mark out some modifications to my diet and training. They are a work in progress so will likely change if I decide to get more into it…..(that was my disclaimer)

My Challenges:

1. I plan to swim 2-3 lunch times every working week, and have a liquid lunch.
2. I test out my metabolism by eating more frequently, but smaller portions throughout the day
3. I will try to use self-control to reduce and eventually remove sugar nasties and less than healthy choices
4. I will not eat late at night, or directly before bed
5. I will continue to hydrate and include more electrolytes into my diet

Freaky Tri-day

So, by 1430h I had realised I had skipped lunch but I'd need to get out training. I left the wardroom set in my mind - Ride 20km then swim 1km, follow it up with a shoulder burn out in the gym. I think that was a better plan...As I cruised into the 15km point on my ride, very close to Crib Point, I had yet another Rocky training montage come to mind, which pushed me to think about my workout as I rode. I ended up deciding I'd do a quick transition from ride gear to run gear and add a 5km run into the workout. Well that meant a quick three storey climb up the fire escape stairwell with my awesomely light weight road bike a quick strip off (in my cabin) and change to run gear. We can call that T1. It took about 2-3 minutes, I even smashed a huge gulp of water as I slammed the door behind me and switched my Garmin 910XT into Run mode. 

I ran around HMAS Cerberus, and decided on the fly that I would be running off-base (lucky I have an awesome bro in law & sis in law) so glad I had my ID card in my "SPIBELT" pouch! I continued off-base and enjoyed the run towards the local golf course, at the 4km point I turned about and head back. I finished the short 8km run by running back up the fire escape, grabbing my pre-packed swim bag (and another gulp of water) and running down to the gym! As I heaved at the counter, sweating all over the place I quickly signed in and headed to the pool. I got changed into my "nut-huggers", grabbed my goggles and jumped into the pool - T2 - remembering to switch my watch over to Swim mode right at the last second. T2 took less than 3 minutes.

As I swam the first of 20 lengths of the 50m pool, which was completely empty besides me, I started to feel really motivated, like a heightened focus to swim as hard as I could to knock it over! I reached the deep end and attempted my first tumble turn, and pulled it off (I only do at the deep end, but I'm learning at least). Before I knew I was already half way through my 1km swim and feeling pretty good. I completed the swim in a not too embarrassing time and gave my legs and arms a proper stretch.

I'd just completed a triathlon (albeit out of sequence) in 02:04:58 and it was my first ever! So here's how it went:

Ride: 20.43km, 49:49

Run: 8.234km, 44:30

Swim: 1.0km, 30:38

After a quick change, post swim,  I spent the next 60 minutes training hard in the gym - busting some new moves on my already aching shoulders. I think I'll incorporate a few of those new exercises into my workout for shoulders next week too!

Motivation

Anyway, so motivation huh? It comes in all sorts of packages, ways and wonders. Its also quite revealing to have frank discussions occasionally, that lift you up and make you push harder. Motivation is great, but its hard to conjure when you're feeling homesick, tired or hungry. So train hard, wake up early and hydrate. Talk to your loved ones, tell them you love them and stay focussed. 

Train hard. Get stuck in. Just Crack On. 

Day 11 - Endurance

Strange day. 

Very very strange. It's been a long exhaustive kind of day. I woke up immediately at 0515h and jumped out of bed. I love how the effects of drinking port seem to have very little effect on me! I did however choose to hydrate and drank 1.5 litres of the good stuff (water) before heading to the gym.

Chest & Abs

Once at the very quiet gym, I got stuck straight into a Chest and Abdominals session. I worked pretty hard, getting Soz, Nate and Mr Hungry to spot for me during the various bench press exercises I had to do. I added some new abdominals to my ever growing abs routine. Although I'm not seeing huge changes (still gotta shift more belly fat) I feel heaps stronger throughout all of my workouts in the gym. Next week I plan to incorporate more cardio work into my week. Adding that shock value to my routine. So I think I'll be adding more swimming, runs and cycle rides in the coming weeks! I ended up completing the gym at 0720h and went straight into the our planned thursday morning PT session.

PT today was weird. Run by an Army PTI who liked to treat all of us like new recruits, and liked to punish us with push ups! The weird thing was the partner session training. It was a good workout - I liked the idea of trying to 'jazz up' the standard resistance circuit, but he went too far with back to back squats and face to face lunges! An hour later we had completed four zones of the gym, and 24 separate sets of exercises (3 exercises at least 2 times through, on each zone).

I trained with Mr Pedro, and he's also in the Triathlon club, and we both found it a little too weird to be holding hands and working out. I took some more new abs workout ideas and soon I'll add them into my abs workout - perhaps soon I'll need a whole morning session to do just abs!

Anyways, short post today - I've been duty tonight - Assistant Officer Of The Day (AOOD) at HMAS Cerberus and as such I'm currently nodding off all over my desk! Time for bed.

Day 10 - Wednesday….Hump Day

Hump Day

Its mid-week, half way through the week…50% done. Over the hill and moving into the down hill section of the week. Boo-Ya!

Today was another slow starter. Up at 0515h I ended up arriving at the gym around 0605h and was totally raring to go…even though I was still feeling sore and super relaxed from meditating last night.

Go Hard...

Back and Abdominals was the objective. I trained very hard, pushed myself through and achieved some personal bests in back training. I felt really good doing assisted chin ups, and pushed deeper during the free weight row. I added some new elements this week; a good alternative to dead lifts (thanks to an instagram friend (@michelle_lewin) I included a seated cable dead lift). The new addition was perfect for giving my back a good workout. The seated dead lift was great for practicing technique and . I also added some new abdominal exercises. Leg raises and ab raises.

Needless to say, I left the gym with Soz (cheers for the lift) feeling really good. I went to class feeling very relaxed and prepared (for a change).

Time to Chill

After dinner I decided to stay in the wardroom to assist in the quiz. After just a few moments in attendance at the quiz, I went to the bar. I was going to order a drink, but my favourite  steward, Ashy, offered me some free port. Left overs from last weekend's function. I accepted and subsequently found out that there was a lot of "written off port" available. I therefore offered it to the rest in attendance - who accepted. Port all round - YAY

I'm done for today. Goodnight.

Day 9 - Listen

Taking On Tuesday...

I woke this morning with a twang of frustration. This was due to feeling sore, achy and like I'd over done my training yesterday - so much so it took me until 0600h to get out of bed. I did however, get out of bed and I did get my achy butt to the gym. I made a commitment to stick to my new regime and I meant it. So, I decided to take on tuesday. To unleash my inner superhero.

Superman was, is and always will be my favourite superhero. He was on my wall, curtains, bed spreads and comics when I was a child. I love all the movies (except Superman Returns - which was unbelievably bad) and I am particularly fond of the Smallville saga.

This morning's session consisted of a hard push to get through Biceps and Triceps.  I started with a simple warm up using the cables, moved into the free weights and back onto the cables to finish. My session took 45 minutes and gave me ample time to give legs a thorough stretching, prior to the usual tuesday morning pt session.

Hard Work. Lots of Hard Work.

Intervals Session Theory

Interval training has been used by athletes for many years to build fitness. It combines short, high intensity bursts of speed, with slow recovery phases, repeated during one exercise session. Most modern methodology for interval training comes in a more structured interval, known as HIIT - High Intensity Interval Training. This builds speed and endurance.

This type of training works both the aerobic and the anaerobic system. During the High Intensity efforts, the anaerobic system uses the energy stored in the muscles (as glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to 'pay back' this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

Performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at higher intensity for a longer period of time before fatigue or pain slows them down.

Intervals - Sprints and Ball Play

Our PTI took us through a fairly good warm up, and as a by product my hamstrings and glutes were playing along with my attack on tuesday morning. We started with a ball play interval (the PTI said he was trying to make intervals fun) - this was basically throwing a rugby ball repeatedly to your team mates who took it in turns to catch and return the ball. They then sprint to you, around you and back to the start. After about 5 minutes, the whistle went and the thrower changed. After rotating through all four members of the team we took water and prepped for the next interval.

Give it time….

Sprints were interesting - 75% effort sprints, 80m x1, 60m x2, 40m x3, 20m x4 (2 of which were sprinter starts and reactive). After completion of this interval we took a short rest, then did another ball play interval and a second sprint interval session.

Such a good all round morning training session.

Bikram Burnout

So, after a fairly warm and sticky day in this crazy Aussie winter (jokes), I ended up going to yoga after all. I'm so glad I did too. I took it easy. I listened to my body and I worked within my limits. I actually got to class, enjoyed the warmth and quickly stretched, led down in Savasana position and did something I haven't done in a while. I reflected on PW's Tibetan Zen methods, and initiated some personal meditation. After a about 5 minutes of deep breathing, visualising the only meditation chant I know, I drifted into a deep trance / dream … which took me to my slumber….snores included!

Throughout the class, I continued to visualise, meditate and work my way through the 26 postures. I accepted the heat and my profuse sweating, and continued to breathe, meditate and enjoy the experience. For some reason, whenever I visualise and repeat this I always feel better, less confused, more empty (and in a good way). Feeling very refreshed, albeit a little tired, but very happy to have listened, tuned in and removed my frustrations.

"..Om Mani Padme Hum.."

A New Week, A New Monday

Mondays...

The hardest and easiest day of the week. Hard because you need to force yourself out of your weekend routine, and climb the hill all over again. Easy because you're one week stronger, faster, fitter and better prepared. 

Beep! Beep! Beep! 

Well, the starting gun goes off and you spring to action; for zero to hero in just a few seconds. Moments later you're raring to go, warm lemon water down in one, and breakie smoothie gulped down like you haven't eaten since last year. You're ready!

Action Stations.

Great gym session this morning. I joined Mr Q and P for a session dedicated to everyones' favourite muscle group - Chest! A seriously marked improvement on my week one session, and I was enjoying the hour of intense workout.

Post-workout, I smashed my usual supplements, went to class. I have to be honest though, I was feeling the effects of being so active. Still, I'm clearly learning to listen to my body the hard way…

So after a long day of planning my evening run and swim, I ended up tied up until I only had time for a quick game of squash….which was all good until my hammies started aching. Based on the issues of last week, and ignoring my body, I reluctantly retreated from tonights planned cardio all together, in favour of a warm stretch and probably an early night.

Inspiration

Day 7 - Rest Day?

On a Personal Note

Well Hello, and Happy Sunday! Oh and Happy Mother's Day to my Mumma in England, I miss you very much. It was lovely chatting to you earlier!

For Mr Q

Moving On…

Interesting day Sunday. A day to rest, a day to organise for the week ahead or is it business as usual?

Today, my intentions were simple - relax, chill out, go grocery shopping, take some time to look ahead, to plan…. After waking at my new and improved early weekend time 0f 0730h, I found I had some spare time to 'kill', so I did some study, organised and got a yummy breakfast from the wardroom. I then organised with Mr Norm and Mr P to head into Frankston to go shopping, and Mr Q joined us too. 

Mr Q likes to take his time, and chase people (me) with Mars Bars and mock my glutardiness, but generally he's a pretty decent fella, even if he is still offering / taunting me with mars bars as I write this….

I removed Mr Q's name...

We all jumped on the train, got to Frankston and went for a chillax coffee. I finished a sudoku puzzle and soaked up some of the warm sunshine. I then departed the group and went to do my own thing. I had already put together my shopping list this morning, so went to get my groceries - a man with a plan!

After, I jumped on the next train back and joined Mr Norm and Mr P. On my return I got stuck straight into preparations for next week. First my uniform, then my boots, then I juiced some oranges (somehow the pips got thru the mesh and now I need to strain) but I'm looking forward to something new and healthy each day!

Hummus, made by Bullet

Yes, you read it. I made my very own hummus. I'm pretty certain Winnie will have blogged on ETD regarding the fine details of this hummus - needless to say it took less than 5 minutes to prep and make. Best of all, I needed two things - a knife (check) and a blender (check). I guess-timated the measurement - since I'm something of a kitchen demon at home, so man-made (literally) and totally tasty spicy hummus! A short while later I had sliced and diced half a bag of carrots in perfect batons and distributed into little zip locks!

Hummus by Bullet

Left Peanut & Cocunut Spread, Right My Hummus

How to kill boredom in the RAN…

Well, you could watch a movie, have a sleep, do more study (yea-right) or train. Since I'm working on getting my body fit to be a father, triathlete and 'hubba-hubby'…I opted for cake.

Only JOKING! I went to the gym with Mr P. We did a fairly intense Shoulders session, which I topped off with nice 500m swim (15 minutes of slog), complete with 5 fairly crappy (I'm learning) tumble turns!

Not bad for 'rest day'…

What did you do today? I hope you found some crazy last minute motivation, or had some time to chill and eat cake (jokes). No Seriously.

I like this.