Weigh In 19/2/11

Hi Guys

I forgot to post last week re: my weight loss - but I lost 800g last week and I admit I was feeling a little demotivated, not real happy with that, because I knew I had worked my butt off!!  This week I added some almonds and some more avocado into my food log, and also started kickboxing and boxing with the PTI's and that definately helped this week. 

This week at weigh in I managed a loss of 2.2kg - taking my total loss to 9.7kg so stoked!!

Now I'm feeling empowered, motivated and driven and looking forward to next week!

Rest Day

Rest Day

Massive session yesterday, so today is a programmed rest day to foam roll out, and massage out any knots and prepare for training tomorrow

WOD - 7/2/11

WOD

50-40-30-20-10
Medicine Ball Squat Cleans - 9kg ball
Burpees

Exercise Log - 6/2/2011

Exercise Log

Hi Guys

So I'm back home due to the death of a friend.  To try and take my mind off it I went and just hammered myself.  No not with booze (I don't drink), but with exercise. 

Morning - 1 hour swim - covered around 1.5km

Afternoon - 10km Hike in the Mountains

Feeling strong and good - legs are dead, but good, earned about 20 bonus points!  Bring it on!

This Past Week

Hi Everyone

So this week has been really bad, in terms of making good food choices and exercise.  I'm finding that if I am getting hungry, I've going to the "tuckshop" similar to our galley, but it's full of chocolate and chips and nothing really healthy, I've just been craving really unhealthy food.  I'm making a fresh start as of tomorrow, but I'm going to restart fresh tomorrow, I'm just really angry at myself and it seems this deployment is going to be alot harder on my diet then I thought.  Just need to keep at it and remain focused on the goal. 

Weigh in

Hey Guys

So I had weigh in this morning and was well delighted to see that my hard work this week had paid off with a 1.6kg loss!!

I made sure I tracked everything I ate and trained most days, whether is was a cycle on the bike or boxing with the PTI's.  I did my best to make sure I got something in.  However I am really missing lifting the heavy weights lol!! I'm going to be such a weekling when I get back to Crossfit in August!

Now to look forward to next week. 

Navy Ship Shape Fitness Plan Week 4

Navy Ship Shape Fitness Plan Week 4

Monday
Morning - Walk for 35-45 minutes.
Afternoon - Run for 1.8 km.

Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1 min 45 sec rest between sets. Sit-ups. 12 Reps.
10 Reps. 8 Reps. 3 times through. 1 minute
45 seconds rest between sets.

Afternoon - Walk for 35-45 minutes.

Wednesday
Rest Day

Thursday
Morning - Bike ride/Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Friday
Rest Day

Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Sunday
Morning - Walk for 35-45 minutes.
Afternoon - Conduct Test

Navy Ship Shape Fitness Plan Week 3

Navy Ship Shape Fitness Plan Week 3

Monday
Morning - Brisk Walk for 30-40 minutes.

Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 2 minutes rest between sets.

Tuesday
Morning - Light run for 1.5 km.
Afternoon - Bike ride/Walk for 30-40 minutes.

Wednesday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.

Thursday
Morning - Walk for 30-40 minutes.

Friday
Rest Day

Saturday
Push-up and Sit-up routine any time of day.
Refer to Monday.

Sunday
Rest Day

Navy Ship Shape Fitness Plan Week 2

Navy Ship Shape Fitness Plan Week 2

Monday
Morning - Walk for 35-45 minutes.
Afternoon - Run for 1.8 km.

Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1 min 45 sec rest between sets. Sit-ups. 12 Reps.
10 Reps. 8 Reps. 3 times through. 1 minute
45 seconds rest between sets.

Afternoon - Walk for 35-45 minutes.

Wednesday
Rest Day

Thursday
Morning - Bike ride/Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Friday
Rest Day

Saturday
Morning - Run for 1.8 km.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Sunday
Morning - Walk for 35-45 minutes.

Navy Ship Shape Fitness Plan Week 1

Navy Ship Shape Fitness Plan Week 1

Monday
Morning - Brisk Walk for 30-40 minutes.

Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 2 minutes rest between sets.

Tuesday
Morning - Light run for 1.5 km.
Afternoon - Bike ride/Walk for 30-40 minutes.

Wednesday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.

Thursday
Morning - Walk for 30-40 minutes.

Friday
Rest

Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.

Sunday
Rest Day

Army Personal Fitness Program Week 4

Army Personal Fitness Program Week 4

Monday
Morning - Walk for 35-45 minutes
Afternoon - Run for 1.5 km.

Tuesday
Morning - Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through.
1.45 minutes rest between sets. Sit-ups. 12 Reps. 10 Reps.
8 Reps. 3 times through. 1.45 minutes rest between sets.

Afternoon - Walk for 35-45 minutes

Wednesday
Rest Day

Thursday
Morning - Bike Ride or Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Friday
Rest Day

Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Sunday
Conduct Fitness Test

Army Personal Fitness Program Week 3

Army Personal Fitness Program Week 3

Monday
Morning - Walk for 30-40 minutes

Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
1.45 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 1.45 minutes rest between sets.

Tuesday
Morning - Run for 1.5 km.
Afternoon - Bike ride/Walk for 30-40 minutes.

Wednesday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.

Thursday
Morning - Bike ride/Walk for 30-40 minutes.

Friday
Rest Day

Saturday
Morning - Push-up and Sit-up routine any time of day.
Refer to Monday.

Sunday
Conduct Fitness Test

Army Personal Fitness Program Week 2

Army Personal Fitness Program Week 2

Monday
Morning - Walk for 35-45 minutes.
Afternoon - Run for 1.8 km.

Tuesday
Morning - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
1.45 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 1.45 minutes rest between sets.

Afternoon - Walk for 35-45 minutes.

Wednesday
Rest Day

Thursday
Morning - Bike ride/Walk for 35-45 minutes.
Afternoon - Push-up and Sit-up routine any time of day.
Refer to Tuesday.

Friday
Rest Day

Saturday
Morning - Run for 1.8 km.
Afternoon - Push-up and Sit-up routine any time of day. Refer to
Tuesday.

Sunday
Morning - Walk for 35-45 minutes.
Afternoon - Conduct Fitness Test

Army Personal Fitness Program Week 1

Army Personal Fitness Program Week 1

Week 1
Monday
Morning - Walk - 30-40 Minutes
Afternoon - Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through.
2 minutes rest between sets. Sit-ups. 10 Reps. 8 Reps.
6 Reps. 3 times through. 2 minutes rest between sets.

Tuesday
Morning - Run 1.5km
Afternoon - Bike ride/Walk for 30-40 minutes.

Wednesday
Push-up and Sit-up routine any time of day.
Refer to Monday.

Thursday
Walk for 30-40 minutes.

Friday
Rest Day

Saturday
Push-up and Sit-up routine any time of day.
Refer to Monday.

Sunday
Conduct Fitness Test

Diet Log - 26/1/11

Diet Log - 26/1/11

Breakfast
2x Wholemeal Toast
2 Eggs
4 Slices of Bacon with Oil

Snack
Banana + Fruit Bar

Lunch
6 Cruskits
Chicken Breast + Tomato + Avocado

Snack
2 Slices of Lean Ham
Rockmelon + Grapes

Dinner
Satay Chicken with Noodles + Vege's

Dessert
1 Scoop Vanilla Icecream

WOD - 7KM Run

WOD

7km Run

Diet Log - 25/1/11

Breakfast

Wholemeal Toast x 2
Cream Cheese
Tomato + Mushroom
1 x Strawberry Yogurt

Snack
Banana x 1
Fruit Bar x 1

Lunch
6 Cruskits
Ham, Tomato + Avocado

Snack
2 x Tins of Tuna

Dinner
Creamy Chicken

Supper - 1200 - coming off watch
Cruskits x6 + Cream Cheese + Tomato

41 Propoints Used

Diet Log - 24/1/11

Breakfast
1x Wholemeal Toast
1 x Egg
3 slices of Bacon

Snack
Banana
1 x Strawberry Yogurt

Lunch
6 Cruskits
Ham + Tomato
Fruit Bar

Snack
2 Tins of Tuna
1 Punnet of Strawberries
1 x Strawberry Yogurt

Dinner
Mexican Pan Fry
2 Wholemeal Tortillas
2 Scoops of Vanilla Ice Cream

Diet Log - 23/1/11

Food Diary - 23/1/11

Breakfast
1 Crumpet Split with Banana + Honey
200g Strawberry Yogurt

Lunch
6 Cruskits with
3 Slices Leg Ham with Tomato and half an Avocado

Snack
Mixed Berries
150g Tuna

Dinner
Mexican Pan Fry in Tortillas x2

Supper
200g Yogurt

Diet Log - 22/1/11

Diet Log - 22/1/2011

Breakfast
Breakfast Wrap- in a Tortilla with Chicken, sundried tomato, mushroom, olives and avocado
Banana

Lunch
English Muffin- split in half with Ham, Tomato and Cheese

Dinner
Mexican Stir Fry in Tortilla with 3 slices of Avocado