Archive for the ‘Coast Guard Fitness’ Category
Do you want to know how the hundreds of muscle bound bodies covering the screen in the movie 300 Rise of an Empire got so unbelievably ripped? Well I did the research for you. Unfortunately the cast exercised for 3 hours a day under a very strict regime set forth by Gym Jones. However, by researching the program I was able to take the core components of the regimen and create a powerful workout that anyone with one hour a day, a bit of determination and a desire to pack on serious muscle could do in their own gym.
An interesting reply to a recent article on PFT Failures in the military, particularly the women and pullups story about the USMC standards, provoked some thought and a realization that maybe the term BOOT CAMP has been redefined over the years. Here is a great question that discusses preparation prior to basic military training:
My nephew has recently joined the USMC and I saw that even before he went to boot camp, his recruiter worked with the kids regularly to physically prepare/condition them even before actual boot camp. My question is, are these women being tested before or right at basic training, or are they failing even after some sort of pre-conditioning +/or remedial boot camp program? Was my nephew’s recruiter unique in his pre-conditioning program?
Nothing unique, as far as my experience shows, with recruiters (especially USMC recruiters) pre-training their candidates prior to basic training / boot camp. The USMC is pretty good at it comparatively. But it is a mix of society — mostly out of shape people in our society join each year. The military gets its share of these unfit recruits who attend Boot Camp like it is going to get them in shape / normal weight again. Typically for men as well — you will have only 40–45% you are really exceeding the standards before training. Others are just meeting the minimums or below the standard. Usually by the end of training, you will have 90 percent or more who are meeting the standards physically. The problem is many of them are borderline pass / fail graduates which can be (and often is) a problem for that recruit / military member for the rest of their career.
I see the statistics that 40–45% of the women are passing or exceeding the standards with regard to pullups, not that over half failed the standards at the END of basic. Granted, that number should be higher in the passing zone and if given more time prior to Boot Camp they could have exceeded those minimum standards. Women can do pullups — they just have to practice them. Same for men. I have seen many recruits (men) start off not being able to perform pullups too. It is a time and practice issue more than anything.
I think the big problem with most people (men and women) who go to basic training think it will get them in shape. The term “boot camp” itself has become misinterpreted in society as a fitness class you take at a gym in order to get into shape. In military training you need to be in shape PRIOR to going or you really do not stand much of a chance of completing near the preferred standards OR you risk getting injured. Arriving in shape to military training (already meeting the standards) will allow you to use the workouts as a stress reliever. This will enable you to learn your new job better too (shooting, moving, teamwork, sparring and other war fighting skills).
If you are thinking about serving this country. Do yourself a favor and show up having taken several fitness tests. Prove to yourself that you can ace the standards in front of you. You will be glad you did.
How to Workout Like an Olympic Champion - The Full Body Workout You Need to Start Doing NOW
The winter Olympic games are among us and as we see one chiseled athlete after another competing at what they do best it makes me want to reiterate to the fitness community what it really takes to have well defined muscles and slim waistline. I see one fitness blogger after another writing workout plans that tell you do hit the weights and do three sets of legs on one day, and three sets of another body part on another day. The truth is getting a chiseled body doesn’t come with spending 15 minutes working out one or two body parts a day in the gym. Aside from eating healthy, you need to stimulate all the muscles in your body 3 times a week. A full body workout is especially useful for you 8-5ers who sit in an office all day waiting for that time you get to go to the gym to release energy. Follow my 3 day full body workout routine below to ensure you hit all the right muscle groups in the right sequence.
No matter what technological advances come out to make our lives more efficient and effective, we seem to have less and less free time in our daily lives. With the daily responsibilities of being a parent, it seems nearly impossible to consistently make time for the gym. But don’t worry; there are exercises you can fit into your existing day that can be surprisingly effective. If you want to lose weight and have more defined muscles, fit the below routine into your daily schedule for 4 weeks.
What Do Runner’s Eat? Whether you’re new to running or a competitive marathon athlete; endurance –based exercises like running require you to pay attention to your extra nutritional needs. If you don’t, you’ll notice changes in your body structure that may not be what you hoped for (like getting way too thin) or even worse, you’ll experience a lack of energy after your workout.
Although running may not seem as physically intense as weightlifting or martial arts; runners of all levels need to be pay close attention to vitamins and minerals as well as caloric intake. Your quality of nutrition will ensure optimal performance and help you avoid over training.
Often injuries or illnesses occur and derail our fitness and progress made over many months and years of effort. This can be extremely frustrating to any hard charging military or fitness buff. Getting back into it after several weeks or months of recovery time can be a shock to the system and a bruise to the ego if efforts and expectations are too high. Here is an email from a British Army soldier needing help after an illness sidelined him for several months:
Stew - Well my fitness has gone completely! I am serving in the British army, unfortunately just over five months ago I was struck with kidney stones. The doctors immediately stopped me from doing all physical exercise until this week when they have finally given me the all clear to start again! I was feeling completely wasted after a ten minute jog and struggled to complete a measly 10 mins on the static bike! Could you please advise me as to whether any of your other programmes would help me in starting to get back to fitness, any help would be more than gratefully received!
Every year — it never fails — many engage to correct all of their wrong-doings, unhealthful habits, and other self-helping notions in the form of New Year RESOLUTIONS. “Resolution” is one of the most over-used words during the end of December and January each year, but by February it is gone usually along with our energy to better ourselves. So, I recommend instead of making a resolution, set four quarterly goals to help you reach where you want to be next year at this time. Take a look back at 365 days ago. Seems like yesterday right? Why not create a logical goal setting formula that will work for you with a little bit of effort and some good habit building skills? Where people fail with their resolutions is that they try to fix too much at one time. Stopping smoking, starting an exercise program, eating healthy foods in an effort to lose weight can be too much to take on all at once. Try another approach to success.
Between Halloween candy, Thanksgiving stuffing and Christmas cookies, your body will take a brutal calorie beating this holiday season. This is the perfect time to start or change that workout routine.
Your body has an amazing ability to adapt and for most people, working out consists of what I call a “zombie workout”, which involves going to the gym and doing the same exercises over and over. I see people actually yawning while working out. Your body can’t possibly be getting an effective workout while yawning!
For those of you who connect with me regularly, you know my passion for our military and our veterans. From the bravery, courage, and inspiring leadership of my amazing veteran husband, Mark Gauger LtCol USAF(ret), to the thousands and thousands of everyday people who have risen up to serve our nation so valiantly, I remain in awe of your service and sacrifice. Recently, working here in Maine with the Travis Mills Project and the expansion of the National Veterans Family Center, I have become acutely aware of the unspoken needs of our Armed Forces. No where is that need more evident than in the tragic death of Marine veteran, Clay Hunt, in 2011. This article is a spotlight on a team who has taken up Clay’s torch to inspire leadership and provide mentorship for our veterans.
What’s My BMI? And other useless questions…
The BMI, or body mass index is a measurement that some doctors and other administers use to determine if a person is obese, or right in line with where they should be to be healthy. However, health and a healthy lifestyle really have more to do than the number on a scale.
For example, there was a man in Mexico that weighed in at 1200 pounds. He was desperate to lose weight and nothing seemed to work for him no matter how much or how little he ate. The curious thing was that based upon his blood work…he was normal and had all the “stats” of a healthy individual. However, most people (including this man) would agree that living in a 1200 pound body is the furthest thing from healthy.
Some people mistakenly believe that “supplements” refer only to the stuff that meatheads use to juice up and bulk up, creating muscle that’s all for show with no real strength to back their play. And…there are some old-school philosophies out there that still support this antiquated way of thinking.
But make no mistake…supplements backed by science have a place. You see the results on the sports field. And, you see the result on the field of battle. Still there are skeptics that ask if there is any validity for the best vitamins for men training for military?
I’ll admit it; I am hooked on bodyweight exercises. I have been working out for 2 decades, rotating through dozens of different workout fads, but one aspect to my workout programs that have always been consistent are the use of bodyweight exercises.
In sport training, the research results for water training and water running suggests that when you do your workouts in an aquatic environment you may get better results. What kind of better results? Think about great lung capacity and better oxygen consumption. It turns out that what works for man and beast for rehabilitation training may actually have untold benefits for your everyday workouts!
Looking for a fun and intense workout routine? Good, you came to the right place! Too many people approach working out as a chore, but it doesn’t have to be that way. If you turn working out into a fun competition you will be surprised at how intense and fun they can really be. Here are three fun workouts you can do anywhere, even at home.
Update: Have you ever had a moment in your life when someone or something changed you forever? Yesterday, I had that moment. In a rustic dining hall packed with veterans, lobster, laughter and an whole lot of camaraderie, I met Travis Mills. His jovial spirit and engaging smile don’t serve to mask the tragedy he’s been through…those traits are who he is and who he has always been. Travis has a divine spark within him which manifests as a burning desire to support, encourage and lift others up especially during difficult times. This is his story of help and hope for fellow veterans and their families.
PTSD is a very real and often misunderstood event. It’s not like a missing limb or deep cut. You can’t always see obvious physical signs. However, the wounds are very well and just like shrapnel, need to be discovered and removed before real healing can begin.
When a soldier returns from combat or other traumatic event — part of who they once were may be left in the field. The statistics about the difficulties of resuming a “normal” life state-side are staggering.
However…the more that family, friends, and the military learn about PTSD, post traumatic stress disorder, the better it can be recognized and dealt with. Rather than thinking — he’s just pissed, or she’s just depressed — we can get to the heart of the matter.
New Army physical fitness standards are bringing Military weight loss front and center. Anybody who has struggled with weight loss knows that figuring out the best way to eat to stay fit and to perform physically is tough. For some it’s about finding the time; for others it’s wading though all the information about nutrition to figure out what works and what’s crap.
Now, if you’ve followed us here, then you already know the importance of heart health and max physical performance in military duties. This is why Military Grade Nutritionals provide the stuff that builds a strong foundation – your cardiovascular system. So let’s talk briefly about military weight loss, various diets and theories, and heart health.
PT Progression #5 is the PT and Advanced Movements Workout:
You now are ready to advance to full body movements in between sets of pullups and pushups and even replace pushups with more dynamic exercises like burpees, push presses, and 8 count pushups. Traveling to and from the pullup bar and the PT area will now require you to bear crawl, low crawl, fireman carry a partner, do a farmer walk with heavy weight, or any other creative method you can think of adding that will assist in your preparation for military, police, or fire fighting training.
PT Pyramid with More Mileage:
Every 5th set run a mile fast pace:
Set 1: 1 pullups, 2 pushup, 3 situp
Set 2: 2 pullups, 4 pushups, 6 situps
Set 3: 3 pullups, 6 pushups, 9 situps
Set 4: 4 pullups, 8 pushups, 12 situps
Set 5: 5 pullups, 10 pushups, 15 situps…
So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options: hire his extremely expensive fitness trainer Mike Ryan, or you build your own workout program based on his advice. If you are interested in the latter, read on.
Part four of the PT Progression Series is about adding the final segment of most fitness tests into the calisthenics workouts — RUNNING. Learning to run at your goal pace is critical for optimal performance and you must practice it so often that it actually becomes “muscle memory” when you run. You should be able to transition from the the PT section into the running test easily and know by the way you are breathing, swinging your arms, striding how fast you are going. This takes practice though.
You can make a pyramid out of this one or make it one tough super set but each “rest” period in between sets is a run of a variety of distances. These type of workouts not only help your body learn how to transition from PT exercises to running, but can also help you in simulating other exercise events like obstacle courses, combat conditioning courses, and other job related challenges.