the newest idea

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Hi everyone, 

I haven’t written on here in a wile so I just wanted to post an update as to where I am. The last time I did the beep test I didn’t do so well, I am still training like usual, for those of you who haven’t read my blog before it usually consists of two days of personal training (full body weights) and then a minimum of 20 minutes cardio. I then try to do cardio and weights another two times a week, on top of a job which is also physically demanding. Lately I have been trying to find my groove, I feel like I fell out of place a little after training so well for weeks and then  not competing the beep test to the score I intended. On top of having a lack of motivation I also had sprained calf muscles which meant I couldn’t run for a week and a half, I am now only just working back into running. Having sprained calf muscles allowed me to try some different cardio workouts like- interval training on a bike and the rowing machine. I found it exciting to be doing different exercises but it didn’t take me long to realize how much I had started to enjoy my running sessions. 

The last beep test I did, my legs felt heavy and didn’t want to go any faster, I thought that doing the intervals on the bike would help- at least wile my calves were recovering but I knew something had to change to be able to move my legs faster. My partner had a brilliant idea of looking up the Km/h to the level on the beep test, I did and the result was really helpful which you can find here. I now know that to reach level 7 I have to be able to run 11.5 km/h for at least 7.5 minutes. I want to be able to go over level 7 which means to do this comfortably I should be running at 12-12.5 km/h for an extended period of 10 minutes or more…am I right?

I put this theory to the test last night- I figured because I was doing fartlek at 6 km/h for two minutes and then 9 km/h for another two lasting for 48 minutes I thought I would start practicing flat out sprinting at 10 km/h for as long as I could last, I only managed to hold the sprint for 2 minutes. I was slightly disappointed but I could feel during that period that my lungs weren’t struggling until the last 30-40 seconds, which meant my lungs weren’t to bad (in my eyes anyway), I figured the time would have been a lot worse if my lungs were giving out straight away. I tried the sprints a few more times with walking in-between, the times looked as followed: 
1. walk for 2 minutes

2. run at 7 km/h for 1 minute

3. Sprint for 2 Minutes

4. walk for 1.5 or 2 minutes

5. run at 7 km/h for 1 minute

6. Sprint for 1.5 minutes

7. walk for 1.5 or 2 minutes

8. run at 7 km/h for 1 minute

9. sprint for 1 minute (I tried to go longer but couldn’t)

10. walk for 1.5 or 2 minutes

11. run at 7 km/h for 1 minute

12. sprint for just under 2 minutes

13. walk for 2 minutes

14. sprint for 1

15. walk for 1

16. sprint for 1.5

and walk to cool down. 

I was impressed with my first attempt at the sprints. I think by doing this for a few weeks and hopefully upping the speed as I go I will be at the level I want to be in no time. I usually like running outside more, however in recent weeks I have found the treadmill to be helpful in the fact that I can monitor the speed closely and guarantee myself that I am running at an increased level.

I hope this makes sense to anyone reading!! I understand It is a little bit of a ramble, but If I don’t get it out I feel as if others might miss out on something they may not have previously thought of. 

Anyway, Have a great day/ night everyone 🙂

 *the feature image is by Alex Pardee, It makes me feel like this is what my writing resembles 😛 

As an after thought, I found this really great website on eating Protein, it dismisses the myths especially for females who are scared to eat it. 

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Turn Around

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I wasn’t sure how to start this post and I pondered it for most yesterday afternoon and today, I was on my way to the gym when I found myself skipping through all the songs on my I Pod, I realized I was looking for something but I didn’t really know what. I knew that I wanted a song that made me feel that little zing of enjoyment, but why? I think that I hadn’t really woken up from my sleep, It was like I was just going through the motions of what I needed to do but not really paying much attention to anything in particular, I knew when I had woken up that I had to have a shower, wash my hair, do my make-up, get dressed, get food for dinner, cook dinner, get hydrated, go to gym, drive home, heat dinner, serve dinner, clean up and get ready for bed again. but while I was driving to gym I just felt like these motions and tasks that I was doing where just happening, don’t get me wrong my day wasn’t bad but those tasks where simply things to do before the next day could happen. I finally found the song which happened to be Pompeii ( Normally it drives me a little bonkers due to the fact it was played so much on the radio), I feel like the song ‘woke’ me up, the motions where no longer just motions and the day grew into something that needed to be accomplished not just completed. I arrived at the gym and I had listened to Pompeii abut 4 times before arriving, I did my usual warm up with a slight spring in my step since I was now aware of my day and that I wanted it to be a little more fun than just doing what had to be done, It made gym a little more enjoyable than anticipated and I had more energy to finish of the day instead of just going home and doing the rest of the tasks, I also made gnocchi to freeze for a later dinner and I made a mug pudding, the best I’ve ever made…I immediately felt the guilt set in once I ate it, but that’s besides the point, it was yummy! I am always amazed at what music can do not only for myself but for the others whom enjoy it just as much as I do, It seems to be able to make people rise and do things that normally might not be considered, I would be lying if I said that my running wasn’t improved by my favorite soundtracks. Sometimes I don’t listen to music for a wile because I’ve heard it all many times and then one day I find a new song or CD that I haven’t heard or heard in long time and it makes me feel excited and giddy, its always a good day when you find a piece of music that lifts the spirit no matter how happy you are already, it can take you to a whole new dimension of living. If you haven’t figured it out already I am one of those people that If I get a song stuck in my head or it fits for the occasion I listen to it over and over again, until I am well and truly sick of it, “I was born this way”. I realize not everyone has this same connection with music but I am certain they have those kinds of bonds with other things such as art or cooking or even the people who love adrenaline activities. 

The fact is that music can make a day go from boring or just another day to exciting, I’m glad that I found a song that woke me up yesterday so I could enjoy how beautiful the rest of the day was. 

 

 

To re-cap on the focus on this blog, I also spent some time doing more aptitude quizzes, they really hurt my brain. I’ve been aiming for perfect scores and I have been improving, so to anyone who says that they can’t do something, I would urge them to re consider because humans can do the most amazing things when we break down those boundaries and try. I also tried doing some fartlek on a bike yesterday and my god it hurt my legs, Its safe to say this will be something I will try to do more often so it’s not so damn hard when I do try to do it! Does anyone have any tips for bike workouts? Please share in the comments if you do. I would really like to hear from some people 🙂 

Image is from here

The best yet

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UPDATE for today

So I’ve done my PT for today, and my goal was to improve my fartlek, which by the way..

I DID 🙂

ANNNND

I didn’t improve it by 5 minutes 

OR 

10 minutes

but by 20 minutes. 

I am impressed with myself if I do say so… BUT I don’t want to be one of those people who are like “I’ve just been to the gym *posts mirror selfies*” So I hope I’m not being that person, however I did take a photo of my treadmill with my end time and result. I know that I’m improving, and that makes me feel great but then I think “How will I ever beat that” and I know I will surprise myself but in the meantime I’m just pondering if I will ever do so. I still need to do a beep test to measure where I am really at, but I am satisfied at the moment because VICPOL has a recommendation of being able to complete 30-40 minutes of fartlek by the time application is submitted.

I’m kind of glad I’v booked the physio tomorrow, I know I am going to be sore and sorry for myself 😛 
This afternoon I also spent some time practicing some maths in the exams, with some learning required, but I seem to be okay once my memory is jogged. I still have a little ways to go, but I guess that’s like anything, it all comes with time… hows my patience going? I also have been through the computing test which was okay due to doing complex Microsoft work in my Advanced Diploma.

 Its all coming together nicely 🙂

 

Anyway have a good night everyone.

 

The Image relating to this post is by Alex Pardee

 

I [ insert adjective here ] Math

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Do you like mathematics?

I have a love hate relationship with maths..

I Love it because when I complete questions involving maths I feel accomplished and like some part of me is a little bit intelligent, you know..I get a big head, for doing things that are probably considered easy, not really. 

AND 

I Hate it because sometimes I look at the problems on a practice aptitude test and think… OH DEAR ME, I haven’t done this since high school. #brainmeltdown #howamIevergoingtodothis

Lucky for me my partners father was a teacher (in his previous career), and he has helped me to understand a lot more that I thought I could. I understand why he would have been a good teacher; because he has the right temperament and patience. 

The books I received yesterday are quite difficult,  the math inside of them isn’t as easy as I expected, even though the math located on the SAPOL aptitude practice sheet is no where near as difficult, I am still doubting myself. This just means A LOT more practice. 

I did manage to go through some of the reading comprehension tests and managed to get 41/50 right so that made me happy, I know I can do even better on that because at the time I was also making dinner.

Anyway, math has always been an issue for me, I have always tried my hardest at it and it just doesn’t seem to click with me like it does with some other people, which is okay because I still can understand some of it but I also know I have strengths in other areas that other people aren’t so strong in. 

If anyone on here has some tips, by all means send them my way! I am open for any help I can get.

Today I also have my next PT session, so I’m ready for a hard day, I am hoping to get in another 10 minutes earlier on my usual time to do an extra activity that my PT has asked to do before I start with him.

My session will look something like this:

3:50: arrive and spend 15 Minutes on a treadmill or cross-trainer to warm up, 

4:05: Start stretching for 15 minutes (full body stretching)

4:20: (New) add in a grip strengthening activity, which is going to be a roll of bamboo with a long string tied around it with a weight on the end that you roll up and down, this also works my forearms and it burns!!

4:30: PT session, is a full body weights work out.

5:00: Cardio, I am aiming to beat the 26 minutes of fartlek I did last session and do the whole 30 minutes or more If i can, However I won’t be disappointed because some days I don’t run as well as others because I think? that my legs are still recovering from weights and what not and being fatigued. 

5:30/5:40: Stretch for another 15 or 20 Mintues

6:00 Eat protein or drink a Chocolate milk. 

AND Drink lots of water, My trainer advises to drink at least 2.5Lt of water a day, and If im doing a work out to add an additional 500ml. There was an equation he said to use which was something like for every kilo of body weight you must drink 0.05lt of water. That’s not exactly right because I cant quite remember but it was similar, does anyone know it? 

The picture I have on this blog today is a image of one of the maths questions, I feel it is appropriate for this post. The book is Norman Halls, 2nd Edition, Police Exam preparation book, revised and updated, 2003. 

 

Have a great day/night everyone 🙂

 

 

 

The moment you succeed

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Okay so this is just a short one, I had my PT session just now and I finished with my usual cardiovascular activities.. But this time I managed 26 minutes of fartlek, Woo!

I haven’t done fartlek in a wile so I hope that this means I have improved from the previous time. The next step is to do a beep test, my last beep test had taken me 1 month to get from 4.3 to 5.4 so maybe a little improvement on that would be nice. I know the scores are low, however I did let my fitness go for a wile, but I’m getting better… Just keep swimming? Right?

Now don’t get me wrong I think the beep test is a fantastic gage on how fit a person is, however when your a 5ft person it feels like I’m doing double the steps to everyone else, so when other people are comfortably running, I’m sprinting like a cheetah, does anyone feel the same? #shortpeople #onestepclosertothepoliceforce

Anyway I’m off to eat something with protein in it.
🙂 have a good one.

Police Prep

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I hope this blog will give whoever is interested an idea on how to start to prepare for their recruitment, I am speaking through my own experience and what has been working for me so far. 

Tip 1.

Read. Read. Read!

  1. I’ve looked at blogs, the only one I could find that gave me some kind of useful information was Whirlpool Forums. This is what I searched: http://forums.whirlpool.net.au/forum/?action=search&q=police+recruitment&f=&fg=-1&w=&p=
  2. QLD police website stresses to read a mixture of non fiction and fiction ( I have multiple news sites and science pages on my Facebook, when I have a change I read the stories especially the science posts because they usually have a new word for me to look up and add to my brain, I also try and read one of those stories out a day to a friend or partner to help me vocalize new and difficult sentences. I also have a bookcase of books and I read the newspaper on my breaks at work

 

Tip 2.

Prepare your fitness!!

  1. I recommend having your fitness up to scratch before putting the application in, this was told to me by recruitment.
  2. Each state has a different fitness test, each one gave me an insight on how my fitness should be before I join, even though some of the tests aren’t in the state that I am applying for It doesn’t mean that those other exercises wont benefit me. 
    • For example the QLD website has a scale for the beep test which is graded (most states base their recruitment process on a merit based system; so the more points you get the better!) I f you look at the link it will outline their A, B and C grading of the beep test if that is what they expect you to be after the Academy it will make your life easier being that before you apply and why not be able to pass the physical with ease, it just proves your determination. 
    • Most police websites including the ADF and AFP websites have the beep test recording on them.
  1. NSW Police have a very good ‘how to’ guide on starting to RunGrip Strength and Strength Training.  (follow the links to see what I’m talking about) In the running link you will notice by the time you are through they recommend to do 30-40 minutes of fartlek and 60-70 minutes of an easy run (a pace you can still talk at) per week. This is obviously once you have your fitness to its best, beginners start off with much less, which is also outlined. 
  2. I hired a Personal Trainer as well as my partner is one, I was hoping for double the motivation… which I received! My exercise plan involves an unlimited gym membership with 24 hour access as well as two 30 minute PT sessions a week. These sessions usually run longer for me, those days usually run as follows: I get to the gym 30 minutes before my PT session and do a 15 minute warm up on a treadmill or cross trainer then I stretch for 15 minutes, by this time my trainer has found me and I then start my workout with him, which is usually a full body weights workout ( weights are your friend!! any ladies who believe they will look like Arnold from using weights are wrong, that’s a whole different ballgame. To see the benefits click here.) The full body weights workout allows me to prepare my body for such things like the obstacle course in the test as well as giving me the strength I need to be able to restrain a person AND the many other benefits listed in the link above. Once I have finished my 30 minute training session, my trainer then asks me to do a minimum  20 minutes of cardio (I usually run because I need lots of cardio to pass the beep test) which is then followed by more stretching.
  3. You don’t need a gym membership to get fit (there are many ways to do it at home), however If your anything like me I find it difficult to want to exercise, so by having PT twice a week I know I have to go to the gym on at least those days.
  4. What to do after your workout

Tip 3. 

Some Random Facts

  1. QLD police force will provide their Interview questions 40 minutes before the interview.
  2. If you aren’t willing to take a rural posting then it probably isn’t worth applying, I was informed at the Careers expo that if that box isn’t checked on the application it is almost a no go. 
  3. WA Police will take people whom are colour blind, I’m fairly certain it is the only state that will do so in Australia. 
  4. QLD police website suggests to Google Aptitude tests and you can practice them online for free. 
    1. Psychometric Institute- Australian Police guide
    2. SAPOL Practice exam
    3. Sample Tests – I have found this the best practice site, there are many more, I do believe the questions will be easier, my SAPOL prep book is much easier than some of these questions. 
    4. Police Prep– I purchased the book that included all the states exams. 
  5. Now bare with me here..my memory is being tested, One of the States has a recommendation of talking to at least 7 officers. If anyone is reading this, maybe comment with some of the questions you would ask, it may help the creative process?
  6. Know your minority groups
  7. There is a Policing Tafe course, I asked at the careers expo if it is something I need, and I also asked recruitment. One said that if you have a higher qualification like a diploma or a bachelor there wouldn’t bee a need because you already can prove that you can study, and the other said it is beneficial because it starts you off with some of the laws and processes. So it is up to you what you take from that.
  8. I believe the SAPOL recruit course is going to be extended from 9 months to 12, if it hasn’t been done already.

Tip 4.

Practice your weakness’ 

I’m currently looking at doing some self defence classes and some lessons in a shooting range, to give myself some extended knowledge before I apply, this may not help my application but at least if I do get accepted I will feel a little more prepared. 

My partners Father is also a copper he has asked a friend at work what places in SA that are good for self defense or other techniques such as boxing. These are some that they suggested (located in Adelaidte):

 I also know that some of my other weakness’ are public speaking and mathematics. I have started re visiting some math but not the speaking as of yet (makes me nervous). 

I will leave the tips there for now, I don’t want to overload with too much, and my brain has also left for the moment and I cant think of what else I had to say…

So I hope this is a good starter for everyone.