Half Way There and RPAB Prep

So finishing up week 4 and week 5 of the fitness program was quite different between weeks. Week 4 was very challenging, because it was the last week of Phase 1 and I find most times when committing to a fitness program everyone has a difficult time with the last week of it. Maybe they haven't noticed change or they are getting bored. I was slightly feeling this way. Not as bad as I have with other programs because I was seeing change. The week ended and prepared me for the second Phase. The first Phase as I mentioned had no cardio and was mainly weight lifting so a great start to a program easing you into technique. So this week I started and finished my fifth week and it was great. I was lifting heavier weight with shorter sets and started 'super-setting'. This is when you pair up two exercises and don't break between them. So I would do a bicep curl with 8 reps and go onto a cable bicep curl to do 8 reps. Then I would rest after I did those two and repeat until I finished the three sets. Super-setting is not allowing your muscles to rest and pushing them a bit further to get that extra rip. Between sets like I mentioned, you rest for 60secs and start again. Rest is vitally important when weight train. If you don't allow rest your muscles wont grow and you could injure yourself. So take your time resting and perfecting the art of lifting.

Week 5 was very challenging, but very rewarding. I was lifting for 6 days and doing cardio for 4 of those days. It was a nice change and I was very pleased to see change in the program. This Phase is for fat burning. Your muscles have grown and now it is fat shedding time! So this Phase will be enjoyable and worth it to those who have continued the program. The nutrition has also changed. More intake of protein and keeping carbohydrates (starches) throughout the day and not at night. This will help you burn more calories. At night our bodies start to rest, but this program will help you keep burning the calories while you sleep, by taking in protein  and vegetables at night and not starches. So ending the week I added a 10K run for a race I am registered for in Oct. It was my first 10K run and it felt great. Not even 6 months ago, I thought I couldn't even run 5K, but I accomplished that and now signed up for a 8K road race. It feels great! So this week was fantastic and I'm ready for week 6, half way there!!

On top of all that I have applied to write the first step in becoming an RCMP officer, the RPAB. It is to be written in Oct and so I have started preparing a little, as it is an aptitude test it is solely based on who you are and seeing your strong points. It can be in either memorization, grammar or math. So it should be interesting to accomplish that first step and sit and wait to see if I was in the top percentage they are accepting. Wish me luck!

If you are in this first stage of becoming an RCMP officer, there are reference books you can purchase to help you get a concept of what will be on the test. One book I have that helps with different aptitude tests per province, because they are different, is: 

Police Prep: Comprehensive Guide to Canadian Police Officer Exams.

It can be found in any common bookstore chain, i.e. Chapters. Good Luck with your studying and test.

Core Strengthening and Chocolate Energy Ball Recipe

Well I am finishing up my week three of the Live Fit program and I feel great! This is one of the best programs I have followed. Last night I spend about two hours at the gym and I couldn't have loved it more. While everyone else was out getting their groove on, I was happy and alone working on my running, shoulders and abs. I have a hard time lifting heavier weight on with my shoulders. I think they may be my weakest area. While I can lift a dumbbell of about 20lbs for my bicep, I can only do 10-12lbs for each shoulder. So the program says you can double up on your weakest spots, which I may just do. The shoulder workout has a lot of exercises, but doing it twice a week will defiantly boost up my strength.

I also added a few more exercises to the abs section of the workout, just to feel more burn and add core work. Abdominal exercises are different then doing your core. Abdominal exercises are crunches, v-ups, bicycle crunch, oblique crunches, etc. All targeting your abdominal muscles, but not your full core. Core strength refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced. Core is doing planks or a variety of stability ball exercises.So I added in a front plank for 2mins between my abdominal sets. I also added one of my favorite moves, the stability ball roll-ups.

Stability Ball Roll-Ups (Top picture):

You lean on the ball with your stomach and walk your hands out so that the ball is placed under your ankles. Your core is already engaged and you are initially in a plank position, with the top of your ankles resting on the ball. Then you roll the ball in by bringing your knees to your chest and then roll it back to the starting position. Repeat this for a count of 10 and repeat for 3 sets. It aids in stability and core strength.  To make it more difficult you can keep your legs straight and raise your buttocks up creating the jack-knife roll-up exercise (bottom picture).


                       




Another little bit of information is that the wonderful fully desired six-pack does not happen with just ab workouts alone, it is fully based on nutrition. Most athletes and exercise models I have read about say the same thing. It is because they ate healthy at the right times and the right amounts. It takes some time to perfect what you eat, but if you have the determination to look like Ryan Reynolds or Jamie Eason, then dedicate to noting what you eat and plan for each week. It is the only way to keep on track and be strong and don't give in to temptations. It is OK to slip up, everyone does, but not getting down about it and continuing on with your plan makes you work that much more harder towards your goals.

Here is a recipe from Oxygen Magazine that is so tasty and healthy for you:

Chocolate Energy Balls

•  2 1/2 cups pitted dates
• 1/2 cup water
• 1/3 cup natural peanut butter
• 1 cup whey protein powder
• 1/4 cup unsweetened, unprocessed cocoa
• 1/4 cup ground flax seed
• 1 tsp ground cinnamon
• 1/2 cup ground walnuts

1. In a food processor, blend dates and water. 
2. Add peanut butter and blend some more. get it really smooth. 
3. Add protein powder in 1/2 cup increments.
4. Add cocoa, flax-seed and cinnamon
5. Process some more.

Once that is all gooey, put it in the refrigerator for a half hour. This will make it easier to work with. Then, gather some dough about the size of a golf ball. Roll it into a ball. If the dough is too sticky you can roll the ball in protein powder or cocoa. Next, roll the ball in the nuts. Put the balls on a cookie sheet. Stick the cookie sheet in the freezer for 2-4 hours.
You will want to keep the balls in the freezer to protect the shape and texture. Each batch makes 48 balls.

Eat 2 balls pre-workout and 4 post workout

serving size: 4 balls
230 cal
fat 7 g
carb 31 g
sugars 24 g
protein 15 g


Enjoy!


----buzzing off