P90X - It Hurts So Good...

P90X- Day 6

I thought it would be getting easier. But then again, I’ve only been doing this for 6 days.

Today, being a Tuesday, the routine on my schedule is called Plyometrics.

ply·o·met·rics [ pli ō méttriks ]   

To exercise without weights or machines: a free body movement exercise system using no weights or machines, but emphasizing calisthenics and repeated movements such as jumping high off the ground

So, by the sounds of it, it looked like I was going to have an easy routine today. I had a feeling that this wasn’t going to be so easy once I saw the time clock…Yupp, today’s Plyometrics will last 58 minutes. Just like yesterdays routine. But, at least there are no chin ups or pushups I need to worry about. (by the way…chin up bar ordered – here within a week)

Then the instructor started talking about working so hard, we will be needing multiple 1 minute water breaks. It didn’t sound so easy to me anymore. What on earth are we going to be doing that would require so many long breaks? Then, when the warm up was over I was huffing like I just ran a marathon. As we started doing various jumps, some going this way and others going that way I began to realize that I was about to sweat like never before – I was right.

There were some exercises that were easy for me and others that were impossible. But I stuck with it and eventually made it through the storm. No matter how hard I tried, there was no way I could jump up into the air, with my arms reaching high, and while suspended in flight bringing both of my feet slamming up into my butt. I did try. I pictured the face-plant to the floor I would accomplish – nice way for the paramedics to find me!

Another difficult one was balancing on one foot and hopping forward, then back, then to one side and then to the other (forming a cross). Then when you think it is finally over, we go through the entire series again, a little faster, a little more intensely.

All in all, the 58 minutes passed quickly and I found myself wanting more. Once my water bottle was refilled, it was off to the gym for another 3 miles run (I like my 3 mile runs).

Today I worked hard and tomorrow I will feel it. It is interesting when I think about where I hurt and why. Actually I have aches “Everywhere” but the ones that stand out the most are my pecks. That is from yesterdays Chest and Back workout (chin ups, or my version of pull ups along with all of the pushups). Tomorrow my aches will be relocating elsewhere…Looking forward to it.

Yupp, It Hurts So Good.

                                                          Up, Up and Away                                          

                                                     ...OUCH...

P90X - Goin 4 the Six Pack

My 6 Pack

P90X- Day 5

Today begins with Chest and Back and is to be followed with my favorite (just kidding) Ab Ripper X.

I got into my workout clothes immediately after breakfast and started getting my exercise necessities together. The Chest and Back routine will last for 58 minutes and all that is required is water, a mat and the intestinal fortitude to stick with it for the full session. At least I have the water and floor mat…lol

The Chest and Back workout involves a special group of muscles, muscles that can only be worked out efficiently by doing a series of chin ups (pull ups) or pushups. Today was a combination of both. Pushups with legs spread apart wide and hands close together (thumb and fore finger of left hand touching thumb and fore finger of right hand). My instructor and his team did between 15 and 25 (I did considerably less). Then it was chin up time. Since I do not yet have a chin up bar, I did a series of pull ups with the bands. No where near as difficult as the chin ups were, but at least I wasn’t sitting there doing nothing. I have already compared quality and pricing on various chin up bars and soon I will be pulling myself up, chin to bar (I will probably do 1 for every 5 or 10 they do – but that’s okay).

The entire routine today was continuous switching from various types of pushups (legs apart, legs together, arms wide apart or closer, elbows in, elbows out, feet on a chair or with bent knee). There was even one type of pushup where your body swung like a pendulum, down and forward, lifting your upper torso high up before swinging back to the original position (like a cat with arched back).  Yes, I did them all, starting out like the manly man I am…until 5 or 10 pushups were behind me. At that point, it was knees on the ground, while I squeezed out another 5 or 10 the girly girl way. I like the girly girl way…A LOT!

Once the routine was over I decided to get right into the Ab Ripper X dvd. If you remember my Blog posting from last Friday, I didn’t get past 8 or 9 minutes before having to stop, from exhaustion. My goal today was to last at least 9 or 10 minutes. I made it past 11 before running out of water, thus ending my workout for the day. Since Ab Ripper X is added to each Monday, Wednesday and Friday routine, I am sure by the end of this week I will be completing the entire 16 minute program. But don’t get me wrong…that doesn’t mean I can complete each exercise as they want me to. It will take awhile before I will be able to bend and crunch the way they do – or maybe I never will. But at least I am trying.

One of the encouraging things that the instructor said during the Chest and Back routine is that form or quality is more important than quantity. He also suggested that one should not worry about quantity during the first month of P90X…that will come with time. First, the focus should be on perfecting the form of the movement to maximize the efficiency of the workout…Wise Words.

I do like running every day but I think I will change my 3 mile running schedule to Tuesdays, Thursdays and Saturdays…the days when there is only one P90X routine to complete. Monday, Wednesday and Friday routines have the added Ab Ripper X … I think that will be enough for one day, at least while I am training my body to do things it really doesn’t want to do.

Yesterday, Kerry and I went to our first Christmas party of the season. It was great seeing neighbors and friends (and new people too) gather around to share conversation, food and drink. I have a real hard time saying no to my favorite foods…so I said yes, but with Portion Control determination.

                                                                     Yeah, Right!

P90X - A Day of Rest

P90X - Day 4

So, I am pleased to announce that Sundays, within the P90X program are days of rest. Yes, they do give you an option to spend some time on Sundays doing a stretching routine, but being my first week, I decided to ignore the suggested option of stretching and just spend the day on my butt, recovering from the previous days exercises.

Tomorrow, I will start a new week and I will continue to Blog about the ups and downs of what my body (and mind) will be going through.

Food for thought...How can a 2 lb box of chocolates cause someone to gain 5 lbs?

P90X - That's Gonna Hurt...

Day Three – That’s Gonna Hurt!

Today’s routine was completely focused on the Martial Arts (Kenpo). The program lasted 58 minutes but seemed to go by quickly. Just like yesterday, the instructor and his on-screen followers looked fabulous as they got the session beyond the warm up phase and into the high cardio workout. I didn’t look so fabulous. If anything, I looked comical trying to bend and kick where and how they wanted me to.

Allow me to give you a little history on my family and the martial arts. It goes back to Harry Henson Hunter, my father’s dad. This guy ran away from home when he was maybe 14 or 15 and joined the Royal Navy (yes, he was British). Of course he lied about his age and it took the Navy awhile to discover their mistake. When they brought Harry home, his dad told the Navy to keep him. “If that &%@# kid thinks he is tough and wants to sail the 7 seas, then let him finish what he signed up for,” his dad cursed to the authorities. The Navy kept Harry and he ended up staying in until his retirement. While sailing around the world Harry learned to fight and he fought often and he fought well. He ended up becoming a multi Dan Jujitsu black belt. Nobody messed with Harry. His neck was actually wider than his head – all muscle.

So, once he retired, he moved to Canada, with family in tow and took a position of Hand to Hand instructor for the local police. He also taught his kids how to protect themselves as well.  Yes, my father and his sisters were all black belts before they were 16. When I was 14 or 15, I decided to continue on with the family tradition and started studying Korean Karate under Master Watinabi. After a couple of years I was injured during a competition and ended up in the hospital. I decided to hang up my Gi. I always loved the discipline and a big part of that training has stayed with me all these decades (without the dexterity of course).

So, why am I telling you all of this? Simple…the moves that they are trying to get me to do in the Kenpo segment of the P90X program are the same moves that once upon a time I was able to do with ease. When I look at myself trying to lean forward and execute a backward kick while pivoting my upper body forward (and looking back at the same time) I find myself laughing at how stiff and locked up my joints really are. My range of motion is somewhat limited compared to the younger me.

This picture came to me while I was awkwardly delivering a series of forward, side and back kick sequences. Picture a door, all nice and pretty. It is hung in its door frame and with the slightest touch, the hinges allow the door to freely swing back and forth. I was once that door. Now, let’s neglect those hinges – no oil – no cleaning – no movement. Just let that door sit there for years (or decades) without much thought or care. Then after a long period of time has passed, you try and open that door. The rusty hinges squeak and moan and can barely move. That door, and its hinges are stiff. Those hinges are my joints. My hinges still work but not like they used to.

I am confident that over the next 90 days (or should I say 87) my form will improve and my joint movement will be more forgiving. I hope you are looking forward to sharing that journey with me.

As far as the upper body stuff went today (multiple punch and block sequences) it all came back to me quickly. It was as if I was once again dancing the Kata of my youth. My heart rate was right on target and I was able to keep up without much trouble. 

When the Kenpo routine was done, I actually had a little energy left over. I quickly gave Chris her lunch and then headed to the gym to do a 3 mile run. Now, it's nap time.


                         

                                          Hey Mom, Look what I can do

P90X - You Want Me To Do What?

P90X Day TWO…

I decided to get right into the P90X mode early enough to give me plenty of recovery time before having to prepare lunch for Kerry’s mom (Chris).  By the time I finished my Facebook updating and checked and replied to all of my e-mails, time was quickly running out. I also had to handle a few phone calls (some inbound and others outbound). By the time I got into my Day Two P90X routine the morning was almost history. Chris got her lunch when I finished my workout (@ 12:30pm).

Today’s routine was focused on Legs and Back. Before I started I took a series of measurements (upper and lower arms, upper and lower legs, chest, belly and I even measured my neck. Yeah I know, I should be using gym lingo such as biceps, triceps, quads, etc. Give me a break...this is only day two! I also noted my weight). Hey, I gained a pound! Those Darn Cookies…

To my surprise, when I started the dvd, I found that today’s exercise routine was 56 minutes, not the 45 minutes I barely survived yesterday.  Bummer!

I would say that I was able to handle most of what was expected of me. There were also things they wanted me to do that were physically impossible, for a couple of reasons. First, I don’t have a chin-up bar, so for those exercises, I had to create my own version of a girly girl chin-up.  I grabbed onto the upper door trim and simply pulled up while flexing every muscle I could within my arms. Of course, my feet were on the ground all of this time. But I did rise up and down on my toes with each pull. I know that if I continue to do this, I will end up pulling the door frame apart…so as far as the chin-ups go, I will have to create a plan B.

When Kerry’s mom and dad moved in with us a few years ago, I had to sell my RV to make room in the RV garage for all of their stuff. Now my RV is a pop up, which only takes half of the floor space. My plan B is going to be investing in some soft floor coverings (mats), build a chin-up bar supported to the rafters and more or less, turn that half of the garage into a mini gym. So, for now, I will settle with my girly girl style chin-ups while keeping up the intensity with the rest of the routine.

What did I get out of today’s workout? Let me see….I guess the first thing that jumps out at me is the fact that when the muscles burn, it hurts. They say that that is a good thing. I’ll let you know. For the most part, today was like yesterday in that I was able to keep up (except for the chin-up thing) and at the end I was all pumped up and ready to go…and go I did…right to the kitchen and make some lunch. For Chris, I tried to keep her lunch healthy. I made her a wrap with a slice of turkey, some lettuce, mayo and a little Gouda cheese. She also has a small serving of Kerry’s homemade Cole slaw and a cookie (also homemade).  For me, I did take a small, teeny weenie taste of the Gouda cheese (I mean a piece smaller than a dime) and I did have a couple of heaping teaspoons of the Cole slaw. Instead of a chocolate chip cookie I made myself a protein drink with whey powder, frozen fruit and soy milk. Yummy!

After lunch was served I decided to go back and do the second phase of today’s routine…Ab Ripper X. Apparently, every Monday, Wednesday and Friday this Ab Ripper X routine is added to the other routine. When I started the dvd I was pleased to see that it was only a 16 minute routine.

Seriously, after 8 or 9 minutes I turned it off. This was crazy. I think I will have to build up to those exercises. Here is an example of what they expected me to do. They (the dvd instructor) told me to lay on the floor, flat on my back with legs out in front of me spread out wide. Done! So far, so good. Then they wanted me to take my left hand and place it behind my head. Done! I am feeling very comfy and am liking this very much – that is until they tell me to lift my torso (do a sit up) and with my other arm (the right one) reach out and touch my left foot, making sure not to bend my knees or lift  my legs up. Once back down, reverse the arms, placing the right hand behind my head, sitting up and touching my right foot with my left hand. WHAT! ARE YOU CRAZY?

Let me tell you a little about my physical abilities. When I stand tall and bend forward, I “Do Not” and “Can Not” reach the floor. I am lucky to reach my knees…LOL  I know that will improve in time.  So when I am lying down, there is no way I can sit up and touch my feet. Ain’t gonna happen! And, to add to the level of difficulty, when I try to sit up from a laying position my legs want to raise up. They do that on their own. Unless there is someone sitting on my feet, there is no way that this exercise will work. So I did it the girly-girl way, by doing crunches, which in the long run are working the muscle group needing the most work – my Abs.

So, today I made it 8 or 9 minutes into the Ab Ripper X routine. Maybe on Monday I will be able to go a few seconds further – maybe not.  But I will continue to try and that’s the name of the game.

I did enjoy the Legs and Back part of today’s workout. I didn’t have to pause for any breaks and was able to keep hydrated while on the go. Yesterday I used drinking water as an excuse to pause (giving me my much needed 15 to 20 second break now and then - - - and that’s okay). Today, they did have me folded into pretzel like positions and I know I will be feeling it tomorrow.

Now, that lunch has been served and all is well, I think I will go and soak these old bones in the hot tub, before the post-workout aches kick in.

                                            "You want me to do what?"

P90X and chocolate don't mix

It has been awhile since my last blog. Telling the story of Red Campbell and his passing was a labor of love, but now, that story is told and it is time to move on to other things. In order to keep you interested in the events that are shaping my life (and Kerry's too), I decided to blog about something new to me, something exciting, something transforming, something painful.

I am talking about P90X . . .

My youngest son Nicholas completed the P90X program earlier this year and has raved about it ever since.  What does P90X mean, you may ask. Simply put... POWER  90  EXTREME!  This is a complete 90-day in home fitness program designed to get you in the best shape of your life, as long as it doesn't kill you first.
The system includes 12 intense workouts that utilize resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga. A healthy nutrition plan is also a key part to any fitness program.

I am more of a follow-my-own-path kind of guy. So today, was day 1 for me and I decided to blog about the experience, just in case any of you out there might be interested in what it is like for me to put my body (and mind) through things that I never dreamed possible.

Here we go.

DAY ONE... I sat and watched the first dvd yesterday (Cardio X). The pace seemed rather fast but in my mind I was convinced that I could keep up. The 45 minute long exercise program had a fast paced warm up, an even faster paced cardio workout followed by my favorite part...the cool down and END!!!

I have been exercising for sometime now with a regular routine that I seldom sway from. Mondays, Wednesdays and Fridays I run on the treadmill for 3 miles (35 minutes). On Tuesdays, Thursdays and most Saturdays I do a series of upper body exercises, including various planking positions as part of my warm up.

But here is my problem...FOOD! I once asked my doctor why it is that even though I exercise regularily, my weight is stable at 20 lbs above where it should be. Yes, I am converting fat into muscle tissue (and that is a good thing) but after years, my weight is going down at a slower-than-desired pace. His answer to my inquiry was two simple words...words that I now realize were words of truth and wisdom. He said, "Portion Control." Yikes... When something tastes so good, it is hard to stop at just one serving. And don't get me started on the what we lovingly refer to as the num nums our evening piece (or 3) of dark chocolate.

So when Nick suggested this P90X program, I thought, "Why not? Lets give it a try." This is my story...

As I mentioned above, I watched the first dvd to mentally prepare myself for what I was obligated to do. Today while Kerry was out, I ran the program and had all of my tools at hand (a stool, floor pad, heart monitor, water and the remote control so I could easily pause it if I needed a break). By time the warm up was done, I was huffing and puffing like a chain smoker. I was thinking to myself that this was going to be a LONG 45 minutes. It wasn't.

At the end of the program, I was suprised to see that for the most part, I was able to keep up. Now, keep in mind that when they did some martial arts moves (round house kicks, etc) mine weren't so pretty. I didn't have the clean cut lines that those on the screen had, but I had the moves and intensity needed to bring on a good sweat. I studied Korean Karate when I was younger and so those moves came back to me very easily, without the youthful dexterity.

I paused the dvd twice, once to refill my water bottle and once to catch my breath before moving on to the next routine. Yes, I even thought about just turning it off and taking a nap, but I fought the urge, and won. I have a feeling my muscles will ache tomorrow....a good ache.

Tomorrow, my day TWO, I will start by taking down all of my measurements and documenting them so I can monitor my progress along the way. I will wait until I have completed the full 90 days before sharing with you my loss (or gain).

I hope you find this blog interesting enough to become a follower. If at any time you have a question, please feel free to ask me anything, anytime. Now, for just one piece of chocolate (portion control, portion control, portion control - but it taste so good!)

Oh, and one more temptation, Kerry is in the kitchen baking chocolate chip cookies. Lord, give me strength.

                   Me, after just one day of P90X...WOW, even my face changed...LOL

A Veterans Day Tribute to my Former Squadron RCAF 8 Wing 424 Sq.

424 (Search and Rescue / Transport) Squadron

8 Wing 424 (Tiger) Squadron is a Search and Rescue/Transport Squadron working out of #9 Hangar at 8 Wing/CFB Trenton. To fulfil its roles, 424 Squadron flies the CH-146 Griffon helicopter and the Lockheed CC-130 Hercules.

424 Squadron is responsible for the 10,000,000 square kilometers of the Trenton Search and Rescue Region comprising most of the Province of Quebec, all of Ontario, the Prairie Provinces and the entire Arctic.

The Squadron crews one Aircraft of each type on a 30 minute standby response posture during normal working hours and on a two hour posture at all other times in order to respond to distress cases as tasked by the Rescue Coordination Centre.

The Hercules allows the Squadron to fulfill its other primary role of strategic transport anywhere in the world. To maintain this capability, the Squadron yearly conducts four Long Range Trainers to the Caribbean, South America, Europe and Africa. Airlift for humanitarian and aid agencies are carried on these flights, often bringing aid and supplies to hospitals and orphanages. As well, 424 Squadron crews participate in all major airlift operations

424 (T&R) Squadron provides an important and diverse capability to 8 Wing which in turn makes for an interesting and satisfying tour of duty for its members.

Squadron Badge

The 424 Squadron badge shows a heraldic tiger's head. The squadron was adopted by the City of Hamilton and adopted the tiger's head in reference to the Hamilton Football team.

Motto

"CASTINGANDOS CASTIGAMUS" - We chastise those who deserve to be chastised.

History

On 15 October 1942, 424 Bomber Squadron formed at Topcliffe, England. It flew from England and Tunisia during the war, disbanding on 15 October 1945.

Back in Canada, the squadron reformed at RCAF Station Hamilton on 15 April 1946 as 424 Light Bomber Squadron (Auxiliary).

On 19 September 1952, the title "City of Hamilton" was added to the official squadron designation. The squadron was disbanded on 31 March 1964.

On 8 July 1968, 424 Communications and Rescue Squadron stood up at RCAF Station (CFB) Trenton, where they remain today equipped with the CH-149 Cormorant and CC-130 Hercules.

Battle Honours

• English Channel and North Sea 1944-1945
• Baltic 1944-1945
• Fortress Europe 1943-1944
• France and Germany 1944-1945
• Biscay Ports 1943-1944
• Ruhr 1943-1945
• Berlin 1944
• German Ports 1943-1945
• Normandy 1944
• Rhine
• Biscay 1943-1944
• Sicily 1943
• Italy 1943
• Salerno

Aircraft Flown

• Vickers Wellington
• Handley Page Halifax
• Avro Lancaster
• North American Harvard
• North American P-51 Mustang
• Canadair (Lockheed) CT-33 Silver Star
• Beech CT-128 (C-45) Expeditor
• de Havilland CC-123 (DHC-3) Otter
• Vertol H-21
• Douglas CC-129 (DC-3) Dakota
• de Havilland CC-108 (DHC-4) Caribou
• de Havilland CC-138 (DHC-6) Twin Otter
• Boeing Vertol CH-113 Labrador
• de Havilland CC-115 (DHC-5) Buffalo
• Bell CH-135 Twin huey
• Lockeed CC-130 Hercules