The Importance of the Right Mindset in Health and Fitness

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Maintaining adequate levels of fitness has a direct impact on the combat readiness of all soldiers in the military. It is extremely essential for all soldiers to exemplify high levels of physical and mental toughness in the process of carrying out his or her duties. This is so because the process of defending and protecting this country and its allies, against its enemies is a very stressful and daunting task that has the potential of resulting in the lost of lives.

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Therefore, it is incumbent for all soldiers to remain within the guidelines of established height and weight, as well as physical fitness standards. I have had a problem getting my body mentally prepared to conduct the necessary physical activities required to maintain my body in such peak condition.

A little while ago I noticed that I have sort of given up hope on being able to receive the maximum possible score on the Armys Physical Fitness Test. Ive transmitted numerous negative information to my brain concerning my chances of one day receiving the maximum score on the physical fitness test.

I believed that my body just wasnt well suited to be able to do the required number of push-ups and sit-ups, and run the 2-mile event at the necessary speed. Furthermore, I developed a false assertion that had me believing that the things that I chose to eat would have no significant bearing on my performance on the fitness test. Therefore, in order for me to better be able to improve my performance on the physical fitness test, I decided to develop a fitness program tailored to my personal needs.

Currently, I am able to perform 80 push-ups and 67 sit-ups in the allocated two minutes time frame, and run the 2-mile run in roughly 15 minutes. In order to max the test I would have to be able to perform a minimum of 78 push-ups, 76 sit-ups, and run the 2-mile in 13 minutes. This plans objectives will be achieved when I am able to show significant progress towards producing the maximum performance possible on the Armys Physical Fitness Test.

The way that I will accomplish this is quite simple. First, I will begin with strengthening my mental state. The most powerful tool in obtaining success is the tool of mind. I will begin by listening to positive motivational tapes. This would assist me in changing my mind set. For way too long I have been transmitting negative things to my brain. Frequently, I would tell myself that I could never do this amount of sit-ups or run the 2-mile run that fast. I told myself that so often that I finally started to actually believe it. This belief led me to not try as hard because I adopted the feeling that what is the purpose, no matter how much or hard that I train, I will still never max the fitness test. Therefore, when I drive to work or around town I will listen to a pre-selected motivational tape design to send positive messages of accomplishment to my brain. Also, I will listen to similar tapes when I am at home relaxing, just before I go to bed, and in the mornings just before I perform my daily physical fitness regiment. In addition to the tapes, I will practice meditating about three times per week in order to practice getting his mind at ease. When the mind is clear and at ease it will allow me to think reasonably and most likely in a positive manner.

Second, once the mind is motivated, I will prepare my body for success by implementing a nutritious daily diet. This diet will ensure that I eat three meals each day from the four basic food groups: fruits and vegetables, meats, dairy products, and breads and cereals. My body weight will be brought under control by decreasing my total food intake, especially fats, refined sugars, and alcohol. This diet will call for me to consume foods of the low-calorie variety. Also, reduced-portion size meals will be consumed. Most importantly, I frequently failed to drink enough water. Research says that water is an essential nutrient that is critical to optimal physical performance. Therefore, this diet will have me drinking adequate amounts of water.

Finally, after my mind is motivated and the body is prepared, I will implement a strenuous physical conditioning program (see attached schedule). This program will consist of cardiorespiratory endurance, muscular strength, muscular endurance, and flexibility. Cardiorespiratory endurance is activities such as running, bicycling, swimming, jumping rope and skating. I will do a minimum of 20 continuous minutes of these types of activities three times each week. The feeling of mundane will be avoided by my ensuring that a variety of different events during the course of the program. The intensity level for these workouts will be at a minimum, 70-90% of his heart rate reserve (HRR). In addition to the cardiorespiratory, the muscles also need to be fit. Muscular fitness has two components, muscular strength and muscular endurance. Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort.

Conversely, muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less than maximum resistance for a given time. These two are critical to the success individuals have during the push-up and sit-up portion of the Armys Physical Fitness Test. Therefore, I will perform muscular strength and endurance twice each week. I will work with free weights, resistance machines, and body-weight exercises. My muscular strength exercises will include heavy weight with low number of repetitions, and my muscular endurance will be vice-versa. Also, before and after each workout session I will keep my muscles loose by stretching all required muscles. This will increase my flexibility as well as prevent unnecessary injuries.

This is a six weeklong program. According to the Armys standards I am currently twelve pounds over weight, however, I am in compliance with its established body fat standards. The test consists of three events, push-up, sit-up, and two-mile run. I have two minutes to do as many push- ups as possible; two minutes to do as many sit-ups as possible; and have to run the two-mile in less than thirteen minutes. These events are done in order with a minimum of 10 minutes between each event. During my last fitness test I max the push-up event, and struggled with the sit-ups and the two- mile run. At the end of week one, I would like to have progressed to a point where I would have shed about two pounds, and 30 seconds off of my two-mile run time, while improving my eating habits as well as my performance of the other two events. At the end of each additional week, I would like to have the same amount of progress. Meaning every week I will have shed two pounds and 30 seconds off my two-mile run time, which will get me to the point in week seven of receiving the maximum score on the physical fitness test.

This program will be measured by my ability to successfully exceed the Armys physical fitness standards at the beginning of week seven. My progress will be checked weekly. At the end of each week I will be weighed and given a diagnostic physical fitness test in order to gauge progress. Furthermore, my mental state will be measured by my ability to think positive thoughts and incorporate them into my daily dealings. For instance, instead of constantly beginning task by thinking and saying to myself that I cant, I will see myself saying yes, I can do that.

Currently, I am in my fourth week of this program. Improvements has been noticed, however, I am still having difficulties really getting my mind to truly believe the things that I am trying to convince myself to believe. I mean, I am trying hard but for some reasons I cant get my body to respond appropriately to the things that my mind want it to do. However, I do believe that I will eventually achieve my goal by the end of the sixth week. As of this point into the program, I feel that the things that I am trying are benefiting me significantly. I believe that this process will spill over into other aspect of my future endeavors and will ultimately result in me experiencing greater success.