Proud USAF Mom X3 - Training My Daughter Before Basic Training - 1 Week and Counting!

   

 I started this "Training My Daughter Before Basic Training" blog 5 weeks ago when my daughter Tiffany finished her semester at school and finally had the time to focus on her physical goals, which was to be as ready for Basic Training as best as she could be. As a Personal Trainer and her mom, it only seemed natural that I'd want to advise her and help her in the gym. Once she leaves for Lackland Air Force Base (San Antonio, TX) in a week she will only be able to communicate via hand-written letters...the good old fashioned way (NO social media, cell phone, or computer) and I will continue this journal for her based on those letters I receive.
     The three things I know Tiffany will be doing a lot of once she leaves is running, push-ups, and sit-ups so I started her on an interval-training program which incorporated those three exercises along with weight-training, plyometrics, and other cardiovascular conditioning exercises. Plyometrics,  also known as "jump training" or "plyos", are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed strength) (Wikipedia).

     We did all of her training at the Secaucus Recreation Center (Secaucus, NJ) where I teach classes and train most of my clients. They have a small indoor track in which 19 laps around is 1 mile. At first I had her jogging 3 laps and doing push-ups after each set of weights that I gave her to do. The next week I increased it to 5 laps, and on days she wasn't with me she just did a walk/jog on the track or treadmill trying to build up her endurance to be able to jog 1 mile without stopping.which she did for the first time on January 16th.

 

     With very little time left and still working 30 hours a week, Tiffany still had a lot of things to organize and get done, people to see, and fun to be had before being cut off from everything she now calls "her life". She has only been hitting the gym 3-4 times a week but finally ran 1 1/2 miles without stopping (required) about a week ago. My son Dakota, who is in the Air Force Reserves and lives home with us, told her that as long as she can do the required mile and a half when she gets there she will be OK. The PT (Physical Training) they do every morning in Basic Training will have her endurance up in no time!

     My oldest son Jesse is also in the Air Force National Guard and was full-time for three years, two of which were spent in Germany at Ramstein Air Force Base. He met his girlfriend Taylor, who was also stationed there but originally from Texas. They both live a few blocks away from us and are also very involved in Fitness and Nutrition.

Taylor has been a source of encouragement for Tiffany and also a good friend and "Training Buddy", which is always good to have in times like this!
     We are all going to miss Tiffany since she will be in Texas training for almost a year. She has become my best friend in her adult years and the person I've always planned so many fun things to do with. Last weekend Tiffany and I did the Cupid's Undie Run NYC (fund raiser for the Children's Tumor Foundation) for the 4th year together.

Taylor has joined us for the last 2 years and we always have such a great time!

     This year we wore camouflage-themed clothes (with pink and red hearts, of course!) to show support of Tiffany's decision to join the Air Force. By the way...Tiffany is ahead of both of us in that photo!

I don't know if we'll do it again next year but it sure has given us some fun memories, as well as many other things we've done together over the last few years.

GETTING MOTIVATED TO WORK OUT

As a trainer, (Atlantis Health and Fitness, Secaucus, NJ) I've had many clients over the years who've worked out consistently for a while and made changes in their body and in the way they felt, and then just disappeared! It's like they were abducted or something...no phone call, no excuses, no warning...just gone. How does this happen? If you're laughing about this, then you probably already have the answer, and you're the one I'm still looking for.
There's a few things I tell anyone who is just getting started at the gym or with any exercise program. Set REALISTIC GOALS for yourself. Determine how much time you can spend each day exercising and how many days per week you'll be able to do it. Now put it into your weekly planner (and don't change it for ANYTHING).
Next, know what your objectives are: improve cardiovascular condition, lose weight, build muscle, increase flexibility, have more endurance, ect... I suggest setting some time asside for each of these things to improve your over-all fitness level and to feel GREAT! But let's be realistic, everyone's objectives are different, so make a list of you goals and prioritize them leaving more time for the most important tasks. For example, if you're trying to lose fat, you'll need to spend a little more time on cardiovascular activities, then say, stretching.
Once you know your objectives, look for activities that you enjoy and plan to participate in them. Chances are that your forcing yourself to do something you hate when you can easily find something you'd find fun to do...yes, I said FUN! Maybe you find jogging boring, then try a combination of equipment such as a rower, the stepper, go roller blading, go out for a bike ride, ect.. There are so many classes you can take to make exercising more exciting such as kickboxing, hip hop dance, bellydance (my new favorite thing!), pilates and much more. You can always order one of my fitness DVD's on my website www.cindyfoxfitness.com .If you like it, you'll be more likely to stick to it:)

Feel free to contact me at info@cindyfoxfitness.com