Kvtpt

Kvtpt kvtpt is about lifestyle through fitness. Making fitness part of your journey. Not a quick fix. If you want to know how or more, stay tuned to this page. vinaka

Congratulations Adriu. Setting the standards high and being part of the Elite.If I remember correctly, there has been a ...
28/03/2025

Congratulations Adriu. Setting the standards high and being part of the Elite.

If I remember correctly, there has been a gap for quiet some time for Fijian to go through Catterick as a Phase 1 recruit and passout as a Paratrooper.

There has been a couple that have done PCoy.

Kudos to you kid. Hope you get a well deserved rest.

Vinaka vakalevu kemudrau na veiwatini Leone Tokonibau na veitokoni Ena I sausau vou sa Mai biuta qo O Driu.

Kalougata tiko 🇫🇯🇬🇧🫡

Pic credit: Inise Tokonibau

Yesterday we conducted a run test prior to MAS training. The outcome would be a specific program according to the person...
05/03/2025

Yesterday we conducted a run test prior to MAS training. The outcome would be a specific program according to the person's ability. (Test, Train, Test). At the end of the 2.4km run one of my colleagues goes, "well in Matty. You're getting quicker."
I replied, "not quick enough but getting there. Dropped my time by a minute and a half."
Colleague: Don't be too hard. On yourself. It's not often that we see a Fijian running that quick at your age."

I just grinned and told myself. Cut from a different cloth mate. My career in 🇬🇧 projected after doing a fitness instructor course.

The intention is to do the same here. Not just a clip board AAPTI, but to lead and show them that we can also rise to the occasion when presented the opportunity.

This goes to any profession. Dau maleka Ni da Beci tiko me da qai vakagalui ira Ga Ena vua Ni noda cakacaka.

Yes I dropped 2 ranks, gave up 3 years before qualifying for full pension in 🇬🇧. Some say it was a stupid decision moving earlier. I'm an opportunist that believe in 2 things.

God and my work ethic.

"Have the courage to follow your heart and intuition. They somehow already know what you truly want to become.
Everything else is secondary."

Steve Jobs.

Today's sess:
Stairmaster/ treadmill.

With a 25kg 🎒🥾.
Stairmaster 30 floors
Straight into
1km run with ,🎒🥾 aim to get under 6-7min pacing, under 160bpm heart rate.
⚠️Repeat x 3 no breaks inbetween.

After your 3rd round go straight into
2km boot run aim for any pace that'll keep your heart rate between 140- 160bpm.

Cool down, stretch. Eat your meds🤙🏽.

Made in 🇫🇯 💪🏽 forged in 🇬🇧 🧠.

Today's win: I lost this guy 3 years ago. It felt so good finding him today.
Vinaka Jisu🙏🏽

🟦🟥🟦

Off feet active recovery:✅Low Impact on Joints: Gentle on knees and hips, reducing injury risk while getting an intense ...
04/03/2025

Off feet active recovery:

✅Low Impact on Joints: Gentle on knees and hips, reducing injury risk while getting an intense workout.
✅Enhanced Cardiovascular Health: Boosts heart rate and endurance, promoting overall heart health.
✅Burn Calories Effectively: Great for weight loss, as you can burn a significant amount of calories in a short time.
✅Muscle Engagement: Targets various muscles, especially in the legs, core, and arms, for a full-body workout.
✅Adjustable settings allow for tailored workouts to suit beginners or advanced cyclists.
✅Convenience: Can be done indoors, making it accessible regardless of weather conditions.
✅Improved Recovery: Ideal for those recovering from injuries, allowing fitness maintenance without strain.

Watt bike setting:
Fan and magnetic setting is entirely up to individual.

Warm up 10min -fan 6 resistance
1min at 200 watts
1min recover @ 110 watts
1min @ 200 watts
1min recover @ 110 watts
1min at 300 watts
1min recover @ 110 watts
Than
20sec best effort (resistance fan @ 10) aim for above 400watts output
Recover for 40 sec resistance fan @ 6)
⚠️(repeat x 10)
Than
Remaining time at 90rpm/ or 120watts.

Made in 🇫🇯 💪🏽 forged in 🇬🇧 🧠.

🇬🇧Army. Be the best.The slogan was what captured my attention. No doubt, there's a reason why The British Army is the be...
19/02/2025

🇬🇧Army. Be the best.

The slogan was what captured my attention. No doubt, there's a reason why The British Army is the best. It's because of what we do and how we train. How we adapt and overcome any situation that is in front of us. The mindset is different. The work pace is very demanding and requires a lot out of you.

Having left, I am grateful and thankful for those traits, TTP's. You don't appreciate it as much when you're still in it. I'm glad for the beasting that at time's made you think, "what the f**k am I doing here." I'm glad for the famous lines, "on your belt buckle." "Stand by go." It pays to be a winner" And if you messed up you just get told straight up, "you fookin c" . What a waste of oxygen and space you are.

So my dear friends. Those cold nights mate you're on stage. Creating a track plan in a Harbour on your belt buckle. They shape you up for the better and latter.
I'm thankful for it and wouldn't change it any other way.

For now I'll still carry the motto, "Be the best." To be the best at my current job. I didn't come here to make the numbers. I'm here to compete. Compete for the top 1% and I'd rather die failing than living with regrets of not trying at all.

"Giving up is not in the blood."
Nims Dai MBE

Noqu Rai Ga.

Strapped for time? Here's a workout you can use on your off feet days (no running) or to slowly build up cardiovascular ...
03/02/2025

Strapped for time? Here's a workout you can use on your off feet days (no running) or to slowly build up cardiovascular fitness and shred a few pounds.

Session:
Warm up. Heel raises, hamstrings, quads, lower back,good mornings, bird dogs,goblet squat etc.
Choose a few spend 20-40sec per exercise.

Than pulse raise:
Rowing: 250m. Concentrate on technique and breathing. Than few more mobility movements pertinent to the exercise ie rowing and cycling.

1a.) Row 5km. Focus on technique. Stick to your pacing no lower than 25 spm. This will be in your top right side of rowing display screen. Aim for no lower than 25min. If you're new to rowing than row for time ie 25min.
Working aerobically, heart rate strictly zone 3.

Straight into

1b.) watt bike 10km broken into:
✅3km steady pace- 70-80rpm. This will be displayed on your top right corner of the display screen.
Than
✅1km at 90rpm
Into
✅500m at 80rpm (active recovery) magnetic 1, fan 6.
✅500m at over 110rpm. Magnet 1 fan 10
Repeat the 5 times. IE 500m recovery 500m work.
Working anaerobic🤙🏼 Heart and lungs 🫁.

Cool down
✅1 km. Magnetic 1 fan 4.

End of session.

Stretch, hydrate eat. Heavy on the protein.

Session take an hour.

You can do this 2-3 times a wk.

Made in 🇫🇯 💪🏼 forged in 🇬🇧 🧠.

09/01/2025

Kevaka ga ko lomaloma rua taka tiko na lateral transfer dola tiko ena vula mai oqo vei kemuni na taciqu, tuakaqu tiko ena mataivalu mai Bolatagane🇬🇧🫡.
Dua ga na i lavelave lailai ena rawa beka ni vukea na nomu digidigi.

Noqu rai ga
Sa re🤙🏾

08/01/2025

Kele re Nene.

Serene Amu sa dege.

Nagigi boys on tour🤙🏾

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BOVINGTON
Dorchester

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