So some soldiers and I were at the PX and we found these consent cards by the fountain drinks. I don’t know who put these there, but I was curious to see what other people thought of it.
My workout plan is designed to prepare me to successfully complete the APFT at any point in time. I am currently at a very good level of health and fitness, so my workouts will begin at a level of intensity that reflects that. I do not have any issues with the push-up and sit-up portion of the test, but I will include both core and upper body exercises to maintain and improve strength and overall fitness. The run is my weakest event. My workout plan will include exercises that will increase my cardio endurance, leg strength, and leg turnover. My overall goal is to obtain 100 points in the pushup and sit-up events and at least 70 points in the two-mile run event.
Each individual workout will include a warm-up and cool-down portion. The workout plan will contain three (3) macro-cycles and a respective one (1) week micro-cycle, or active rest phase. Each macro-cycle will last 6 weeks and include stretching (active and static), aerobic (cardiovascular, HIIT, plyometric), and anaerobic (weight lifting). While the main focus will be endurance, the workout will also increase strength and power. The micro-cycle will be one week long and allow the body ample time to recover, while being short enough to prevent atrophy. During the micro-cycle there will be focus on active and static stretching, and low intensity aerobic exercise to promote fat loss and control.
Caloric intake will be adjusted for both the cycle of the workout plan and the weight goal of the individual. During the macro-cycle of the workout plan, caloric intake will be adjusted to a level where weight loss or weight maintenance is the objective. During the micro-cycle, caloric intake will be adjusted to a level where weight maintenance is the objective to prevent muscle loss. The nutritional structure of the diet plan will be 30% protein, 40% carbohydrates, and 30% fats. There will be approximately 4 meals a day, containing about 200-250 calories. Each meal will contain approximately 34g Carbs, 13g Protein, 7g Fat. Water intake should be 80-128oz of water daily. A multi-vitamin should be taken daily, and supplementation when necessary (i.e. protein shake, meal bar).
A regular routine is ideal. Bed-time and wake-time should remain consistent, when at all possible. All workouts should be performed on the day they are assigned. If a workout is missed, it can be made up if a rest day follows. Do not miss one workout to make up another workout. Most importantly, stay motivated!
i am just finishing my first yer back to college, and I will finishing strong. I was out of school for three years due to some crazy life events. However, last year I decided it was time to go back. I enrolled for the fall semester as a Computer Science major(I was previously in school for Materials Science and Engineering) and I have been going strong every since. There were a few hiccups in the beginning, but now I feel like real student, again. If you are considering going back to school, here are some tips to get you started and keep you going.
In Franklin D. Roosevelt’s 1944 State of the Union Address, the president proposed a second bill of rights. Roosevelt’s believed that the original bill of rights “proved inadequate to assure us equality in the pursuit of happiness”. After Roosevelt’s death, his proposition was basically thrown out the window in America, but some of the defeated countries of WWII integrated Roosevelt’s ideas into their own constitutions.
Here are some of the things we missed out on:
Do or do not, there is no try(basically don’t be a poser).
You may think that you’re a people-person, but you’re not.
She is always fierce… Sasha Fierce, that is…
If you are a Harry Potter fan && Doctor who fan, then you have obviously seen these similarities… But who wins???
When you were a girl, you got an awkward glimpse of things to come. But now your a foxy lady and you can appreciate your beauty…
If you were kid in the 90s, you probably watched these awesome shows.
So you lost your job and your likely to be worried about money and junk… But with the thorns come a beautiful rose…