Another Day At The Gym
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.”
– Marvin Phillips
What To Expect
Nothing in life is given to you. However, you can prepare and reach your goal and achieve what you need easier. The Navy PRT (Physical Readiness Test) is basically just that. It is a test to make sure everyone is physically prepared. The PRT happens twice a year, once during spring time and the second in the fall. It consists of sit-ups, push ups and variations of cardio. You can either choose swimming 500 yards, a 1.5 mile run, or biking it. Sometimes the command you are stationed with will tell you which form of cardio you will be doing. Every sailor has to do this unless they medically can not, then a waiver is given to them. It’s a case by case basis. Each one of those categories have a certain time that has to be reached and a certain number of sit-ups and push ups that are needed. All of that is determined by your age and what age group you fall under. Here you will find all the scores you need to fall into a performance level. If you fall into the probationary category it means you did not pass your PRT. I know it sounds complicated and confusing, if it didn’t then it wouldn’t be the military. I’m trying to simplify all of this because when I first joined I was confused as well. Now that I have over 5 years in I kind of know my way around.
My PRT this season was the first one I’ve done in about a year and a half. I fall into the 25-29 year old range. Yay! So I always try and shoot for the most. I push my hardest. I also look and see what I need to pass, as long as I go over that number and score the rest is easy peezy. I was worried this PRT, it was my first one in a while, I just got over a bad cold, and I was still recovering from minor back surgery earlier this year. The sit-ups really made it hurt. But, I managed to do better than I even expected and passed with flying colors. Needless to say I was pretty proud of myself and my Unit was glad I passed too.
How I Trained For The PRT
Staying in shape is no easy task. It takes time, dedication and determination. We’re human, sometimes we have no time, we get busy it happens. It happened to me. I realized once I joined the Navy reserve’s again I was going to have to really make a change. So, I started working out, eating healthy and trying to stick to it. Over the course of the months I was getting stronger. I had some setbacks of course but I went to the gym. I worked out on my own whenever I could and I kept watching what I ate. I got a lot of ideas off of Pinterest. That helped me with my food and my workouts I didn’t do at the gym. Here are some ideas from my Pinterest Boards that are still in the making.
I’m always adding to my Pinterest board so it’s a continuation of ideas and help. I relied a lot on Pinterest and YouTube because I was working out on my own a lot, mainly because I was so busy. I floated around two different gyms trying to get a feel of what I like and I eventually did. I got myself a personal trainer. Yes they are a little pricey but they get you to where you want to be and make sure you maintain the lifestyle. Weekly check ups and a workout book really helps. It helped me. By the time the PRT came up I was ready. I passed my weigh in and I passed the PRT this past weekend. I couldn’t be more proud of myself, all my hard work actually paid off! If you have a goal in mind, reach it. Nothing can stop you, you have the strength and the determination to get to where you want to be. I believe in you, now believe in yourself!
“Believe in yourself, and the rest will fall into place. Have faith in your own abilities, work hard, and there is nothing you cannot accomplish.”Brad Henry
“Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.” – John Ruskin
Having a positive outlook on like is hard sometimes. Sometimes it takes more for some people to believe in themselves than others. That is OK! It has taken me a long time to realize that and sometimes I need help. I just want everyone to remember it is ok to be more positive on some days than not. Were all human.
“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!