I’m finally able to return to the gym after being sick for about two weeks. Finally got settled into my school and checked out the gym with one of the chicks in my class today. It helps that she is totally into the gym and knows almost every single work out. Here was one of the workouts that we did today:
1/2 mile run on the treadmill or 30 min of alternate cardio.
American kettlebell swings x25
Alternating jump lunges x20
Alternating dumbbell snatch x15
Dumbbell press right x5
Dumbbell press left x5
Chest to bar pull-ups x5
Set the timer for 20 minutes and see how many sets you can get through!
For the kettlebells, and dumbbells use whatever weight you feel comfortable with. This is about staying positive and motivated through your workout. Listen to your body and see how the weights affect you and your workout. Sweat a little, enjoy the pain a little and breathe. This is about you achieving your goals. Make sure to bring water and rest when you need to!
“We must appreciate and never underestimate our own inner power.”
– Noah Galloway, former Army Ranger and 2014 Ultimate Men’s Health Guy
This year, 2020 has 366 days of opportunity for you. That means 366 days to plan new goals, put them in motion and try your hardest to achieve them. Start off on the right foot. Take all your excitement and energy and channel it into something positive you want to do for yourself. These could be New Years Resolutions you may have made. If you have no idea where to start, have no fear, I have a few that may peak your interest below.
This is just a small glimpse into your adventure ahead of you. Start off slow, and try not to overwhelm yourself. Compile new ideas and resolutions. Do ones that matter to you, not ones that can stress you out. This is about growing, happiness and achieving new things. I hope some of these ideas will spark a flame inside of you or make you remember why you can continue on with your adventure. Show yourself what you are truly capable of, nobody writes your adventure except yourself.
“In the New Year, never forget to thank your past years because they enabled you to reach today! Without the stairs of the past, you cannot arrive at the future!”
Every week I work out with my trainer at least once. I try for two times a week but sometimes that just doesn’t happen. I still put all my effort into it though! Afterwards, I feel it is always worth it. Below is one of the “full body” workouts we did together:
Row Warmup – 3 min on 8 intensity
These next ones are in groups of three and you do them twice to get the heart pumpin’.
Walking Lunges – 20 at 20lbs
Squats – 20 at 20 lbs
Jump Squats – 20
Barbell Curls – 15 at 20lbs
Barbell Press – 15 at 20lbs
Jumping Jacks – 20
Plank – 30 seconds
Curl Ups – 30 seconds
Make sure to hydrate before every workout and after every workout you complete, and that you also stretch and cool down.
“The difference between try and triumph is a little umph.”
“To keep the body in good health is a duty, for otherwise we shall not be able to trim the lamp of wisdom, and keep our mind strong and clear. Water surrounds the lotus flower, but does not wet its petals.”
“The clock is ticking. Are you becoming the person you want to be?”
– Greg Plitt
This is the season every one in the Navy “looks forward too.” This is our physical readiness season. Is this my favorite time of the year? To be honest, eh not really. Sometimes I am more prepared for this than other times. With all the recent schoolwork, stress and working that I have been doing, I neglected the gym. I’m not where I want to be but I can pass and hold my own. I find out soon how well I will do on this test. I have already passed the first part: The weigh in. I know I can do better and I keep striving to be better. It takes time and persistence.
If you get curious and want to see if you are up to the Navy standards have a look for yourselves! It’s a fun way to see what you would have to improve. I keep pushing myself until I feel stronger and happier with where I will eventually be.
Down below you can see where you fall into each category, based on age. From there you will see how you rank from satisfactory to outstanding!
October is not only known for being spooky month because of Halloween. October is also the month for National Breast Cancer Awareness Month. For everyone fighting stay strong, stay tough you got this! If you have never had a mammogram done before, do it for you, do it for your health.