Dedication > "You get out what you put in!"

"Work till you're wet!"...one of my favorite quotes from Dr. Oz.  This is of so very true.  I'd been working out a couple of days a week from 2005 into 2009.  I thought I was doing pretty good.  I'd do push-ups and sit-ups.  I'd go on a little 2 mile run a couple of times a week.  I thought I was in shape.  Even when I deployed in the spring of 2009, I still thought I was in pretty good shape.  As I was travelling around the Southeast going from one training center to the other  in preparation to go overseas, I still didn't realize how far I'd fallen.  I worked out in the post gyms about every working day.  I just didn't realize that I wasn't really pushing myself.  And then two things happened.....first, I got a new ID card.  I looked at the picture.  I looked at my weight.  The picture really caught me.  I wasn't in as good a shape as I thought.  The 2nd thing that happened was I ran in a 5K after I'd gotten to Kuwait.  Wow!  I realized I might not even be able to pass the Army's physical training test.  It hit me that I was just going through the motions.  The good news was that I'd mastered Success Rule #1.  I was showing up.  I now realized just showing up wasn't enough.  I needed to start pushing myself.  What I did was write out a work-out plan designed to push my limits with goals.  I wanted to break 22 minutes in the 5K and I wanted to max the Army APFT.  Now, everybody's plan is going to be very different, and I suggest speaking with someone like Mark Rountree about a plan for you, but you need a plan that begins to push your limits.  That's how you get results.  Simply as a reference, here is my plan from the summer fo 2009.

WEEKLY WORK-OUT SCHEDULE

Work-out Words of Wisdom:
1) Show-Up Every Day
2) Set Goals
3) Plan to Work-Out at Least 1 Hour Each Day

Daily Tips:
1) Do 3 sets of each exercise with 10-15 repetitions per set. Increase weight to get resistance. Work to muscle failure at the end of each set. Try to use free weights as much as possible.
2) Work quickly. Allocate 7 minutes per exercise with just 30 sec rest to move to the next exercise. The goal is to complete 8 exercises in an hour. If you have less time, simply eliminate an exercise or two.
3) Feel free to substitute new exercises. Don’t be afraid to experiment.


DAY #1: Chest & Triceps [1hr 20min]
1. 5-7 minutes of upper body stretching
2. bench press
3. triceps press with cables
4. incline bench press or incline machine chest press
5. curl bar overhead triceps press
6. decline bench press
7. dips
8. chest and triceps press down machine
[2 Mile Run]

DAY #2: Legs & Abs [1hr 20min]
1. 5-7 minutes of stretching
2. squats or leg presses
3. incline sit-ups & crunches (40+ per set)
4. leg curls
5. crunches (75+ per set)
6. groin press
7. leg/knee lifts
8. calf raises
[15-20 min on Bike]

DAY #3: Back & Biceps [1hr 20min]
1. 5-7 minutes of stretching
2. upper back pull down machine
3. bicep curl machine
4. lower back pull machine
5. bicep curl with cables or curl bar
6. rows
7. single arm dumbbell curls
8. dumbbell bent over row
[1.5 Mile Interval Run]
- Break the run into ¼ sections. Run ¼ as fast as you can and then jog a ¼ mile. Do this for 1.5 miles. Work to increase the intervals over time.

DAY #4: Shoulders & Abs [1hr 20min]
1. 5-7 minutes of stretching
2. shoulder bench press
3. swiss ball jack knife
4. lat pull downs
5. ab machine or crunches with weight on chest
6. single arm dumbbell shoulder lifts
7. lower back exercise (inverted, right side, left side)
8. chin-ups
[15-20 min on Bike Intervals or Elliptical]
- A tip for the bike intervals is to do it to music. Ride as hard as you can for an entire song. Slow down and rest on the next song. Repeat.

DAY #5: Mega Stretch and 5K [1hr 20min]
1. stretch entire body for 15-20 minutes
2. joint exercise – neck rolls, wrist rolls, knee rolls, etc.
3. run a 5K (approx 3.2 miles)

DAY #6: Sport / Aerobic Activity [1hr]
1. go for a swim
2. play a game of pick-up basketball
3. go for a hike or a climb
4. ride a “real” bike
5. play tennis
6. Do something fun, but get the heart rate up!

DAY#7: Rest

 

Here are the before and after pictures.  Take a picture of yourself now.   Then, when you have mastered LifeFit take another one.  Think of this as a goal. 

 

March 2010





May 2009



Creating Rhythm and "Good Habits"

I went back in the archives and pulled out goals and tips that I wrote about 1 1/2 years ago on the blog I maintained while deployed.  Still applies today!

NUTRITION & WELLNESS

FIRST: We set our target weight goals, and then we calculate our caloric intake. Here is an example showing how I came up with my numbers using a standard formula.

Target Weight: 180 lbs
x Base Factor: 10
Weekly Intake: 1800 calories

We now modify our factor based on how often we work out. Add 1 for every hour you work out weekly. I work out about 5 hours a week.

Target Weight: 180 lbs
x Modified Factor: 15
Weekly Intake: 2700 calories

Please note this is the amount of calories that can be consumed to maintain the target weight. To lose the weight, we have to consume less than this number.

SECOND: Set-up daily dietary goals. You don’t have to take your calorie counting calculator to the grocery or to dinner. Just get to know the general numbers and shoot to go lower for each meal. One big issue that is easy for me to deal with while deployed, but not at home is…alcohol! Alcohol consumption can easily add 500-1000 calories to a day. Think about drinking wine instead of beer with dinners and limit consumption except on special occasions.

These are my daily diet goals.

Breakfast: [30%] 2 Eggs
Wheat Toast w/ Margarine
Oatmeal, Grits or Yogurt
Fruit
Glass of Orange Juice
Glass of Milk

Snack: [5%] Energy Bar or Granola Bar

Lunch: [25%] Sandwich or Salad
Chips or Rice
Fruit
Pudding, Jell-O or Yogurt
Glass of Juice

Snack: [5%]: Piece of Fruit or Granola Bar

Dinner: [35%] Steak, Chicken or Fish
Rice, Potato or Pasta
Vegetable
Small Salad
Low Fat Desert
Glass of Juice

Weekly Tips:
1) Once a week eat whatever you want.
2) Eat within 1 – 1 ½ hours of working out.
3) Watch the “business lunches”!
4) Be consistent!
5) Cut down on carb heavy meals.

Wellness Words of Wisdom:
1) Have sex as much as you can. :)  (Right from Dr. Oz!)
2) Work to lower daily stressors.
3) Don’t check your weight every day. Make a plan and give it time to work.
4) Laugh….a lot
5) Find an active hobby and do it every week!

I don't work-out 8 hours a week like I did while overseas and I enjoy the occasional beer, glass of wine, or cocktail.  However, I still stick close to the nutrition plan and I work-out 5 hours a week.  The point is to create your own plan and committ to it.  Write your plan down and work on it, work on it.  You'll find the longer you work your plan, the easier it gets to stay with it day in an day out.

Judi Rutland's 2011 Handbook

2011 HANDBOOK

Health:
1.       Drink plenty of water.
2.       Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3.       Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
4.       Live with the 3 E's -- Energy, Enthusiasm and Empathy
5.       Make time to pray.
6.       Play more games
7.       Read more books than you did in 2010.
8.       Sit in silence for at least 10 minutes each day
9.       Sleep for 7 hours.
10.    Take a 10-30 minute walk daily. And while you walk, smile.

Personality:

11.    Don't compare your life to others.
12.    Don't have negative thoughts or things you can’t control.
13.    Don't overdo. Keep your limits.
14.    Don't take yourself so seriously. No one else does.
15.    Don't waste your precious energy on gossip.
16.    Dream more while you are awake
17.    Envy is a waste of time. You already have all you need..
18.    Forget issues of the past.
20.    Make peace with your past so it won't spoil the present.
21.    No one is in charge of your happiness except you.
22.    Realize that life is a school and you are here to learn.
23.    Smile and laugh more.
24.    You don't have to win every argument.

Society:
25.    Call your family often.
26.    Each day give something good to others.
27.    Forgive everyone for everything..
28.    Spend time w/ people over the age of 70 & under the age of  6.
29.    Try to make at least three people smile each day.
30.    What other people think of you is none of your business.
31.    Your job won't take care of you when you are sick. Your friends will. Stay in touch.

Life:
32.    Do the right thing!
33.    Get rid of anything that isn't useful, beautiful or joyful.
34.    GOD heals everything.
35.    However good or bad a situation is, it will change..
36.    No matter how you feel, get up, dress up and show up.
37.    The best is yet to come..
38.    When you awake alive in the morning, thank GOD for it.
39.    Your Inner most is always happy. So, be happy.

            Last but not the least:
           40.    Please Forward this to everyone you care about, I just did.

LifeFit: "Building life fitness, wellness, and work systems for today’s professional."

Are you ready to be LifeFit?  WorkFit?  RealFit?

LifeFit is a life coaching program designed to provide motivation, ideas, and encouragement in an effort to help remake your life!  We work in LifeFit to help create life balance around better fitness and nutrition.  We talk about goal setting, rhythm, hard work, concentration, planning, patience, and the interconnectivity of our life systems we need to control.  If you embrace the principles of LifeFit and master the 3 phases, you will achieve your health, fitness, and career goals.  We promise!

If you're interested in joining LifeFit, send me an email at resortpro@aol.com, join our Facebook page at LifeFit > Phase I, and plan to come to our once every two months LifeFit meeting.  You'll get your own LifeFit journal and a whole ton of

LifeFit Success Rules > "Take the DIP."

1)  Dedication:  "You have to show up!"
2)  Intensity:  "You get out what you put in!"
3)  Patience:  "Have a plan and committ to the long term!"

Phase I > Concentration on fitness and nutrition.
1.  Set 3 goals and write them down in the LifeFit journal.
2.  Accomplish those 3 goals.
3.  Master the 3 Success Rules

Phase II > Concentration on wellness and career/life balance.
1.  Set 3 new goals and write them down in the LifeFit journal.
2.  Accomplish those 3 goals.
3.  Teach the 3 Success Rules to another member.

Phase III > Concentration on mentoring another person in the principles of LifeFit.
1.  Set 3 new goals writing them down in the LifeFit journal.
2.  Accomplish those 3 goals.
3.  Mentor another member through Phase I.

Graduation!  You're now LifeFit, WorkFit, RealFit!