New Year = New Goals

Oh September, you've come around once more.

With the 615 Sqn Training year beginning this week I think it's time for us, as a staff, to get ourselves in gear and get ready for this here little fitness challenge. I am going to post my goals here and encourage each of you to set your own so that *fingers crossed* it will be met and so that we can all encourage each other.

My Goals:

To lose 18 lbs by the Xmas break.
To go to the gym at least 3 times per week
To do one non-gym related fitness activity a week

Good Luck with setting yours

Goal Reached--Well kinda

So I've reached a goal of sorts....
I'm going to lay it out...I was big, heavy and unhealthy! No other way to put it. I had wanted to be under a certain weight by this birthday. I was a little apprehensive about admitting my weight on this here interwebz because, well, it'll be out there for everyone to see. However, if everyone can see it and my progress then I can be accountable and continue to stride toward my over all goal of awesome!

So here it is kids...I wanted to be under 200 lbs by my B-day(which is next week). Well, unless by some miracle or level of divine intervention that is NOT going to happen. HOWEVER I choose to focus on the positive. Since Dec 1/09 I have lost a total of 38 lbs and a whopping total of 15 inches! I'd say hooray for small victories but those victories are huge. I have come further in the past 8 mos then I could have ever imagined. I still have 8 lbs to go but as long as they are off by December 1 this year I'll feel pretty good. I did plateau a bit, as anyone does in their journey but I am sticking with it.

I hope that if you are reading this that you realize that anyone can get healthy. I am a testament to this. I am about as 'broken' as a person can be and I managed to do it. All you need is a positive attitude and some friends to help you along the way. This is NOT lip service. I am known for my brutal honesty and right now I speak the truth.

Now I think it's time for me to be setting some new goals--I'll keep you posted on my path to Awesome.

Crunching Some Numbers

So...if I take a week off running, it adds about 2:oomins to my 4.6kms time. It takes me a week of running (3x4.6kms) to gain a minute back. So for every week off it takes two to recover. Gee, I think I'm done taking weeks off!

On the other hand, my hard/long run is now my easy run and the new hard/long run is... hard...and long!

Still on track to run 10kms in the Yellowknife Marathon on August 15th. Although not as far along as i thought I would be, after a motivating conversation with my brother, I've revised my goals for this run. Will update later as they may change again!

Happy run, run, running!

Back On The Horse

I am also removing myself from the "Fail List"! It started when I was planning a trip to Yellowknife to visit my brother in August. I loved him dearly until this conversation. He said he would think of cool stuff for us to do while I was there. And he did... Next thing I know there's a post on my wall on Facebook that says, "Want to run 10kms with me in the Yellowknife Marathon while you're here?" I thought about it for a few days, and then committed. Turns out the 10kms is actually a walk so we'll be the only ones running and can only race ourselves. My kind of race! Although I'll still come in last.

Anyway, I started running again about a month ago. I started at 5mins running and one walking. Up to 10mins running and one walking now. I've had some great runs, some terrible runs and some that felt good because at least I went.

Not sure if I'll be ready for the 10kms. I am at 4.62kms about 2-3 times per week right now. I'll begin posting my progress.

Here's to being on the horse!

Summer's Coming

With the arrival of the warm weather and having made it successfully through our first of many long weekends we are reminded that Summer is Coming! I don't want to say it's here but it may as well be. With the sunny days and inevitable vacation coming on it is easy enough to fall into the trap of the patio/beach/pool zombie. Before you get out the Lounge chair and Kool-aid remember that this is THE PERFECT time to so something. ANYTHING. I'm not saying that hanging out isn't in my day planner....trust me it is but this time of year is the best time to be active and it doesn't have to cost you anything. Go for a hike, play some tennis, go for a swim in one of our MANY lakes, play some touch football on The Commons. Make sure to bring lots of water and wear sunscreen. Over these next few months the goal should be to take in and do as much as you can. Enjoy it because as we all know winter will have a grip on us sooner rather than later.

No Longer On Fail And Loving It!

In my last post I pointed out the fact that my fitness was on fail--well epic fail really--but no longer. I took a step and signed up for a 'Boot Camp'. The simple premises of a boot camp work out is to do really intense workouts in a very small space of time. I had to take it one step further because we all know I always have to be ambitious. I'm in my second week of Kettlebell Boot Camp.

You may ask yourself- "what is a kettlebell?". The long answer - it's a weight that looks like a cannon ball with a handle used to work multiple muscle groups and increase cardio. The short answer-the most amazing piece of fitness equipment EVER. This class is an intense 45 min weight training and cardio session that leaves your exhausted with a huge smile on your face. It's prefect for me because it's 'only 45 mins' but give you a crazy workout. I've been doing it for 2 weeks now and already see positive changes in how I feel. I've even been made to go up to the 30lbs weight where last week I started out at 25lbs and THAT was rough. My instructor Julie is AMAZING. She and her fiancee have had tremendous results with this class so when she tells you to do something you know it's worth it. If you'd like more info check out Julie Mac Fitness (http://juliemacfitness.com)

I am on life Fail!

Remember when I posted my list of goals and I mentioned that I had 2 conflicting facets of my personality? Yeah, well, lazy/procrastinator is winning. I'm totally calling myself out on this because by not doing it I'm just lying to myself and you can really only do that for so long before it gets tired.

Confession 1--Exercise Fail

I haven't worked out since football workshop 2 weeks ago--to be fair I couldn't really do more than waddle for the first 4 days afterward but I could have done some yoga(my poor excuse for a practice on Sunday does not count)

Confession 2--Diet Fail

I haven't eaten a proper amount of food for a day in a while--I've been a carbotarian mostly which is terrible--totally need to revisit the food guide and my "How it All Vegan" to ensure I'm getting proper protein.

Confession 3-General Attitude Fail
I'm starting to defeat myself because I no long feel those goal are attainable due to my schedule. I'm finding my life is getting in the way of me living. I fail at me time.


So I am asking you to remind me (not lecture me) as to why I'm doing this and encourage me to keep going.

Recipe Of The Week--Spicy Chick Peas

Here is another lovely veggi recipe that will leave you full and warm on this cold February days.

5 tsp Oil
2 med onions(peeled and minced)
8 cloves garlic
1tsp ground coriander
2tsp ground cumin
1/4-1/2 tsp ground cayenne pepper
1 tsp tumeric
6 Lg chopped skinned tomatoes (may add more)
41/4 cups cooked chick peas (2 20oz cans)
2 tsp ground toasted cumin seeds (not needed)
2tsp paprika
1tsp garam masala
½ tsp salt
1tsp or more lemon juice or lime juice
2tsp grated fresh ginger


sautée onion and garlic in oil.
Reduce heat and add next 4 spices
stir add tomatoes cook and stir until well mixed.
Add chick peas
add remaining ingredients
simmer for 10 mins
flavour improves if left for 24 hrs

**BE SURE TO SERVE WITH RICE SO THAT YOU GET YOUR COMPLETE PROTEIN!!**

Recipe of the Week

Since finding out that I'm officially allergic to the world and subsequently cut my allergens out of my diet people keep asking me "what do you eat?". In light of this I've decided this week to share a yummy recipe that is both filling and delicious(and can be vegan).

This shouldn't take all that long because I love to cook but hate spending hours slaving over a meal.

What you'll need: (base it on the number of ppl you'll be serving)

Orange Lentils
Rice (I recommend Basmati or Jasmine)
Mixed Veggies--you can use what ever you like--fresh if you can swing it)
Butter/Margarine/Olive Oil
Curry powder

Prepare your lentils and rice per serving directions on the pkgs. (each brand is different).
Chop all your veggies up
Heat your 'fat' up in a frying pan. Using the olive oil ensures it's vegan
Sautée your veggies. You may omit the fat by stir frying them in a bit of water but I don't recommend it.
Once everything is ready combine all ingredients in one pot and add curry powder to taste. I LOVE curry powder so I always use a ton. Serve and enjoy. It makes GREAT left overs.

*fun fact--even though it is meatless combining the rice and lentils creates a complete protein so you don't miss the meat!!

Goal… To Achieve

Since a nasty ankle injury removed me from the pool back in early  winter of 2002, I’ve not been quite as active on the workout front though the appetite seemed to think different. I was a 185 lbs frame that was swimming 400 Individual Medley just under 4 minutes and 30 seconds, training between 6 and 12k per day in the pool, and likely consuming at least 8,000 calories in the same period. Literally it didn’t matter what I ate, I just burned it away in time for the next slice. As such, my exodus from the pool was met with a weight increase, topping out at a pudgy 220 at my heaviest. Since then my “fitness” goals have been more associated with losing weight than trying to achieve. This time around I’m adding a new page from an old book to help me stay on the fitness band wagon: Achievement.

Setting the Goal of Achievement

It’s simple really instead of saying, “Okay, I’m going to work out until I’m X’lbs”, I’ll be focusing on milestone achievements. So here were my goals prior to last week’s initial test:

Push-Ups: 83 consecutively.

Sit-Ups: 57 in 60 seconds

2.4km Run: 9 minutes

After the initial test it became clear that the sit-ups needed to be adjusted. The push-ups almost seems manageable after the initial test results (45), though adding another 37 is going to hurt a bunch! The run is what’s going to break me – I've not gone under 9 minutes since age 16, and then I only went an 8:40 at what I would have considered one of my peak times for fitness level. But that’s beside the point, here are my goals going forward:

Push-ups: 83 consecutively

Sit-Ups: 65 in 60 seconds

2.4km Run: 9 minutes – or at least 3 minutes ahead of Chappell at the end.

Training to Achieve

So in replace of the calorie counting journal (though I’m keeping a nutrition journal as of this week – something I suggest to all), I’ll be setting weekly goals thanks in part to a training program I’ve started called P90x (the “X” is for Xtremely Cute Basket of Puppies – or more appropriately the X is for this) which will likely destroy me thanks in part to the muscle confusion and sheer core intensity of the program.

So week 1’s goal was to finish week 1 – which I did. Because the program makes you record your workouts (how many reps, weight, etc.) I will be aiming for a modest 25% increase in chin-up and push-up reps, while maintaining my rep count in weighted exercises but increasing the weight by at least 5lbs.

Accountability

One of the things that has always bit me in the end was not having someone there to keep me accountable. When swimming, I had a coach who could tell when I was putting in the effort, logging the weight room time and things like that, but when working out on your own you don’t really have that driving force there. So I’ve set-up a Google Calendar with another friend who will be doing the P90x program with me. We log our workouts each day we’re supposed to, and when one doesn’t the other gets on their case – oh, and this staff challenge and blog thing doesn’t hurt either.

Stay tuned for next week’s update on my P90x-a-thon and I might even take you on a little tour of the “gym”.

 

Mather out.

For Your Consideration--Where I want to be when this is all over

Over the last number of days I've been looking at this whole endeavor and trying to figure out why I am doing this, where I want to be and where I see it leading me in the future-I guess one could call it 'setting goals'. I hate the idea of setting goals because I have two facets of my personality that tend to work against each other. One part of me is an over-achieving perfectionist while the other is a a lazy procrastinator. I always set overly loft, ambitious goals that no one would ever be able to reach and thus my procrastinator side says 'aw, no worries to do it tomorrow' so when the set backs happen my perfectionist side yells "EPIC FAIL". Having said that I realize that setting targets and benchmarks does make it easier for one to work toward the end result so here is what I've come up with:

1. I would like to work toward a 1 minute lap. Based on my result that would be a little over 50 second reduction. I realize that will not allow me to make AIC but seeing as I'm coming from a place of absolute sedentary behavior and ill health for the past 15 or so years I think it's realistic.

2. Participate in training or physical activity AT LEAST 4 days a week for a minimum of 1 hour

3. Ensure proper meal planning and avoid 'junk' through out the week.

4. I will keep a progress journal and post at least once per week on the blog.

My intention for this period it to not sweat the small stuff. Treat every gain as a victory no matter how small and every set back as a minor blip on the radar and no matter the outcome be pleased with all I accomplish.

My Goals

My goal was originally to meet the minimum standard for application for the AIC. However, as I have met that already in two categories and could easily in the third, I decided to revise for the sake of a challenge. Currently, my goal is to meet the minimum MALE standards for the AIC course. If I land somewhere between the male minimum and superior stage, I will be very happy. If I can come close to Lt Mather on the run, even better. In fact, I might even go so far as to say I will be within two minutes of him, whatever his time is. :)

As a side note, I decided to bypass the female "superior" standard as it seems ridiculous. How one push up takes you from minimum standard to superior I will never understand...

My intention, as defined by CV Hollis, is only this: I will get fitter, I will do it and it will be done.

Chappell...out.

615 Staff go Head-to-Head in Initial Test

Wednesday, January 27th marked “Game On” for the Head-to-Head participants of the 615 Fitness Challenge. This year’s focus is on “Leading by Example” as such, 615 staff members lined up to complete in the Cadet Fitness Test – a test comprised of three basic exercises to ensure your physical activity level:

• Sit-ups – Timed under 60 seconds
• Push-ups – Consecutive without breaking form or rhythm (women can perform with bent knee support)
• 2.4km Run – Just aim to compete it (within a certain amount of time)

Capts Neil Wolthers (615 Commanding Officer), Sara Chappell (Administrative Officer), Doug Matheson (Training Officer) along with Lt Liam Mather (Standards Officer) and Civilian Volunteer Jenn Hollis lined up to “compete to complete” their initial test and gage their fitness level. All in an effort to meet AIC’s (Athletic Instructors Course) fitness standards. Read below for results:

	Sit-Ups	Push-Ups	2.4km Run
Capt. Wolthers	44*	29*	15:20
Capt. Chappell	41*	23	13:33*
Capt Matheson	47*	20	13:38
Lt Mather	57*	45*	12:04*
Jenn Hollis	44*	2	24:18
*Indicates at least minimum standard on the AIC test

AIC Minimum and Superior Standards as of 2010

	Men	Women
Sit-ups
Minimum	42	36
Superior	50	39
Push-ups
Minimum	29	25
Superior	31	26
2.4km Run
Minimum	Less than 12:15	Less than 14:45
Superior	Less than 11:15	Less than 13:45

So with those standards out of the way, it’s time for our competitors to set their goals.

Stay tuned…

Thanks egos, I'm training to run!

I guess I've been silent too long - it's time to chime in. I'm not on the competitive band wagon with this challenge, instead I'm using this to set tangible fitness goals.

My New Year's resolution was to lose weight and get in shape (yes, cliche) by doing some kind of activity for 30 mins/ twice a week. Ha! Until this week I was on fail. I managed to get to free yoga at LuLuLemon for the past two Sundays but this week, WIN! Yoga on Sunday, the gym yesterday and today. Both gym days I worked throught a fitness plan made for me by a friend with personal training experience.

Hopefully I can keep this up! As long as I remember my goals and treat the gym like an appointment - go right after work before I go home and get comfy.

This week's goals: To work on sit-ups and push-ups via the 100 push-up challenge http://www.hundredpushups.com/ and to do the 3rd gym day in my fitness plan .

PT – Good for You, Good for Me

In the winter of the 2009 – 2010 training year, staff members of 615  Bluenose Royal Canadian Air Cadet Squadron set out on a challenge: Ensure maximum participation in the Metro Region Sports and Drill competition and; Ensure all members of the unit were capable of completed the standard Cadet Fitness Test.

To accomplish this, a voluntary challenge was put out to the unit staff first, “Complete the AIC (Athletic Instructors Course) entrance PT test – with as many staff members as possible aiming for minimum acceptance standard”. This test is comprised of:

2.4 km Run.

Consecutive Push-ups, and

Sit-ups timed under 60 seconds

The challenge was issued. Many of the staff answered. Some will go head-to-head, others will detail their journey as they get “back on the horse” of fitness.

On January 27, the Fitness Challenge will Begin!

What this blog is (or will be) all about:

This blog is intended to become 615 Bluenose’s Fitness Hub – a place to quickly report on sports teams; post standards, results and news on the Air Cadet Organization’s two chief athletics courses (ITPE&RTC and AIC); and inspire others to get back at, or get started with their own fitness routines.

What You’ll find in the some of the Categories:

All articles that are not related to the staff Head-to-Head challenge are posted under the “General” category along with any other specific themes they may cover. All Head-to-Head competition can be found under the category with the same.

Intentions

As someone who practices yoga on a semi frequent basis(I'm clearly a weekend yogi) I've been introduced to the concept of setting an intention for your practice. Setting an intention, most simply put, is saying one word or phrase that will define your practice and help you get through the 'tough' parts aka where you are gritting your teeth as your hips seize, your ankles buckle and you topple like the tree you are supposed to be.

Since I began this in yoga I've also started to transfer it to my diet( "yes, I will enjoy chopping all these veggies for my stir fry when I really want onion rings) and other areas of exercise...aka that dreaded place know as the gym. I realize it may sound hokey but it really does help. You can set an intention for this whole insanity we're signed ourselves up for or one for each day or workout.

It's like setting a mini goal that will help you stay motivated through your session of p90x, running 5k on a treadmill or spending 5 "cleansing" (see long, painful) breaths in downward facing dog.

2.4k, eh?

So, for fun I decided to drive the 2.4 in my truck today. It's far. It almost took me 10 minutes to drive it. My right ankle hurts from holding the gas pedal down for that long.

I Guess This Means 'It's On'

I guess this means 'It's On'.... Better get on this running thing. I'm so not a runner. 2.5 in 20 mins is realistic for someone as out of shape as I. It's not too lofty or ambitious, I hope. Oh, for those not doing optional activities on Sundays, there is a free yoga class at Lulu Lemon @1030!

Oh boy. Here we go...