Archive for April, 2012

Three Moves, One Complete Muscle Workout — Pt. 3

Superman Pushup
In the last week two weeks, I demonstrated the two out of three moves that, when combined together, create a perfectly-​​​​balanced, full-​​body muscle workout.
The first move targets biceps, shoulders, inner thighs, glutes, calves, and quads. The second move hits your triceps, outer thighs and abs.
The final move is for your upper back, lower back chest and hamstrings. When you combine them and do 3 sets, you get a total-​​​​body muscle workout in just 15 minutes!

Fuel for Exercise – Part I: Pre-​​Exercise

Fuel for Exercise

We all know that fueling before, during, and after a workout or athletic event is crucial.  In this post, I will talk about fueling specifically before exercise, but keep your eyes out for upcoming posts on fueling during and after exercise.


Hydrating properly is always important as water makes up at least 60% of the adult human body.  Water is vital for removing waste and carrying nutrients to the body’s cells.  We are constantly losing water and fluids through perspiration, urination, and respiration.  These fluids need to be replaced constantly, especially for exercisers, as proper hydration will aid in optimal performance.  Dehydration can cause fatigue, muscle weakness, decreased metabolism, diminished concentration, increased heart rate, and difficulty cooling the body. 

Marine Corps Fight Club 29

By Lance Cpl. D. J. Wu

It was another early morning. It was cold. I knew there were going to be nine fighters in the tournament but I didn’t know what to expect.

I went to the meet up spot a little early as usual, just so I wouldn’t miss anything.

The first two people I met were a couple of guys I’ve never seen before. It turned out that one of them was a visiting coach from Marine Corps Air Station Cherry Point, N.C., and the other was a student from the Marine Corps Communication-​​Electronics School and new to the team.

Three Soldiers Make U.S. Olympic Wrestling Team

By Tim Hipps

Three Greco-​​Roman wrestlers in the U.S. Army World Class Athlete Program earned Olympic berths at the 2012 U.S. Olympic Trials for Wrestling, April 21–22.

Sgt. 1st Class Dremiel Byers, Sgt. Spenser Mango and Spc. Justin Lester won their weight classes at Carver-​​Hawkeye Arena to earn spots on Team USA for the 2012 Olympic Games, scheduled to run from July 27 to Aug. 12, in London. All three Soldiers are stationed at Fort Carson, Colo.

Two-​​time Olympian Byers won the 120-kilogram/264.5-pound division in two straight matches of a best-​​of-​​three final series against Michigan Wrestling Club’s Steve Andrus of Manhattan, Kan., by scores of 1–0, 1–0 and 2–0, 2–0.

Judo Instructor Honored for 15 Years of Teaching

By Lance Cpl. Kasey Peacock

For the first time on Okinawa, an American was recognized by the Okinawan Judo Association with an award for instructor of the year at the Okinawa Budokan in Naha April 7.

Paul E. Newman, the deputy camp commander on Camp Kinser, received the award for his more than 15 years of experience as a Judo instructor on Okinawa. Newman instructs four days-​​a-​​week at the Kadena Air Base Judo Club and co-​​instructs a Saturday and Sunday class at the Koza Athletic Park.

“Teaching Judo is all I have ever wanted to do,” said Newman. “It was something that I excelled at, and I developed a really strong passion to want to teach it.”

Wrangling a Good Night’s Sleep

USAF Sleep Course

by Staff Sgt. Patrice Clarke

For many people a good night’s sleep is more elusive than the Loch Ness monster, a flying unicorn or the treasure at the end of the rainbow. Members of Team Schriever who work rotating shifts often have the hardest time getting those much needed eight hours of shuteye.

The Schriever Health and Wellness Center along with the 21st Medical Group have a class available for shift workers looking to catch those Zs. The April 9 class will focus on what sleep actually is and how shift work and outside activities affect the duration and quality of sleep.

Hand-​​Cycling for Wounded Warriors

Wounded Warriors Hand-Cycle

by Sgt. Christopher Gaylord

While in Afghanistan in 2010, a roadside bomb attack took away both of Erin Schaefer’s legs.

But now, just two years later, a bicycle is making him feel whole again.

“It’s a freedom adventure,” said the Everett, Wash., native, loading his three-​​wheeled, hand-​​pedaled bike into his truck, April 4, in the parking lot of JBLM’s Warrior Transition Battalion barracks. “I may not be able to run, but it’s another tool to get out.”

Air Force Gets TRX Suspension Training

TRX Suspension Trainer USAF

by Staff Sgt. Courtney Richardson

Airmen of the 4th Fighter Wing and tenant units learn about a new way to work on their abdominal core at the base fitness center here, April 19.

A total of 20 physical training leaders went through an eight-​​hour Total Body Resistance Exercise and Suspension Training course.

TRX suspension training was founded by Randy Hetrick, a former Navy SEAL, as a way for him and his teammates to work out in non-​​traditional locations with little to no equipment during deployments. This innovative exercise training took off after Hetrick left the military.

Army Spouses Join ‘Ultra-​​Runner’ Ranks

Army Spouses Jogging

By Amy Perry

Earning the elite title of “ultra-​​runner” is no easy feat. Few athletes have the stamina to complete jogging journeys that far exceed the already grueling 26.2-mile marathon. It demands a lot of training and unshakable determination as well, and those who make it tend to be fanatical about their love affair with long-​​distance running.

Two Fort Lee Army spouses joined the ultra-​​runner ranks Saturday when they completed the 20th Annual Bull Run race in nearby Clifton. Glenda Frazier, spouse of Chief Warrant Officer 5 Cortez Frazier, and Brittany Smith, spouse of Staff Sgt. Daniel Smith, completed the 50-​​mile trek and raised their running game one notch higher.

Langley Hosts Krav Maga Training

by Senior Airman Jason J. Brown

More than 20 military and civilian police officers from the Hampton Roads community participated in a Krav Maga training course at Langley Air Force Base, Va., April 2–8.

The class, held in the base static display hangar, trained participants in the art of Krav Maga, a form of noncompetitive self-​​defense focusing on striking, wrestling and grappling techniques.

Krav Maga was created in the late 1930s by Imre Lichtenfeld, an Israeli martial artist who developed the practice to defend his Jewish neighborhood against anti-​​Semitic gang violence in Bratislava. Currently, all Israeli soldiers, including Special Forces units, learn Krav Maga as part of their basic military training.

The Skinny on Alcohol, Weight Loss

Alcohol and Weight Gain

by Staff Sgt. Patrice Clarke

April is Alcohol Awareness Month. The Air Force stresses if military members consume alcohol they should have a plan. Moderation is key. The Mayo Clinic found that some alcohol consumption may provide some health benefits to include reducing the risk of some heart disease, heart attacks, stroke and diabetes.

Moderation is also key when it comes to weight loss.

Drinking the occasional beer or the once-​​a-​​night glass of red wine won’t have a person falling off their weight-​​loss wagon. However, even occasional drinkers should be aware that the amount and type of drink taken can have an adverse affect on their weight loss goals.

Healthy Eating is the Way to Go

Eating Healthy

by Master Sgt. Marcos Malacara

Doctors say healthy eating is the way to go these days, but what actually is healthy eating? According to www​.eatright​.org eating the proper servings from each food group is important to a balanced diet. Eating a balanced meal will ensure that your body receives the needed vitamins and nutrients necessary for your body to perform physical activities, daily tasks, and work.

As the Lajes Nutrition Program Manager, the two most popular questions asked are, “How can I lose weight quickly and what can I do to make sure I am consuming a healthy diet?” People are usually looking for a magic pill or a quick way to get to their goal, but the best way to get there is by eating a balanced diet and incorporating it with a great exercise program. Together they will produce great weight loss and excellent health management results.

Soldier Develops Online Fitness Tracking Tool

Army Fitness Tracker Tool

Spring marks the beginning of the traditional Army Physical Fitness Test (AFPT) season. Illinois Army National Guard Soldiers now have a new tool to help track their personal progress, and their Soldiers, thanks to one Noncommissioned officer with the 135th Chemical Company in Machesney Park.

Sgt. Daniel Pitariu of Sibiu, Romania, launched his website, www​.apft​-mentor​.com, April 1, 2011. The 28-​​year-​​old wheeled vehicle mechanic, who now lives in Wheaton, said he initially wanted to increase his company’s overall APFT scores.

Developing Our “Culture of Fitness”

Military Fitness Culture

by Col. Mike Hornitschek

As we prepare for the several changes of command that will be happening throughout our wing this spring and early summer, I’d like to take a few moments to ensure that we’re all continuing to develop and cultivate our culture of fitness.

This is an important area of focus for all of us, but especially for military members as we meet the demands of our daily mission and ensure we maintain a high state of readiness. The changing of leadership usually means extra work as we shift responsibilities and bring new team members up to speed on our missions. While we do that, we should be careful not to sacrifice our own health and wellness, which can easily happen if we get so absorbed into our tasks that the hours slip away before there’s no time to work out!

Three Moves, One Complete Muscle Workout — Pt. 2

Three Moves One Workout

Last week I demonstrated the first of three moves that, when combined together, create a perfectly-​​balanced full body workout. The first move targeted inner thighs, glutes, calves, quads, biceps and shoulders.

The next move (move #2) hits your triceps, outer thighs and abs.

Three Moves, One Complete Muscle Workout — Pt. 1

Complete Muscle Workout

Over the next month I will provide you with three multitasking muscle exercises that, when combined, work every major muscle group and give you a totally well-​​rounded workout, with only 4 moves to remember and repeat!
Move 1: Six Part Plie Squat (Works glutes, quads, inner thighs, biceps, shoulders and calves)

Start holding two heavy weights with arms straight, in standing position with your legs wider than shoulder-​​width apart. Squat so that your knees are over your ankles and your hips are almost in line with your knees.

Fit for Duty: Operation Pushing for Power

Pushing for Power

In this episode, we’ll be focusing on upper body and core strength. All you’ll need is a figure 8 resistance band, dumbbells and a normal resistance band. Plus, nutritionist Capt Brianne Newman has tips on good eating habits and we how to properly rehabilitate an injury.

You can find all of my episodes on the the Fit for Duty channel on the Pentagon Channel which can also be downloaded on iTunes.

Cardio or Weights? Which Comes First?

Weights vs. Cardio

by Bill Goins

One of the most frequently asked questions I get as a fitness professional is, “If I am going to do my cardio and strength training on the same day, which comes first?”

Experts are definitely split on this issue. The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. This same view holds that strength training first will deplete the muscles’ stored carbohydrates (glycogen or sugar), and therefore, will enhance fat burning during the cardio workout due to the lack of available sugar for fuel.

Use Caution When Using Minimalist Running Shoes

Minimalist Running Shoes

By MAJ Zack Solomon

In 1974, Bill Bowerman (co-​​founder of Nike) created one of the first modern-​​day running shoes, the “Waffle Trainer” in an effort to create a lightweight shoe that would grip the road. This shoe launched a revolution in running shoe design and probably triggeredthe explosion in popularity of distance running throughout the United States in the 1970sand early 1980s. Innovative shoe designs multiplied out of demand for more foot cushioning and motion control as people fromall walks of life took up running. Shoe mid-​​foot arch construction grew rigid, and heel cushion material was heightened to correct running form and presumably prevent injuries.

Fly, Fight, Run!

Air Force OTS

by Senior Airman Christopher S. Stoltz

OTS ‘aims high’ with physical training program.

It’s 5:15 a.m. on a Monday at Maxwell Air Force Base, Ala. and the sun is just rising. The grass glistens with drops of dew as streaks of amber and tangerine stretch throughout the sky above. It’s a great morning to relax.

“DOWN!” yells the instructor and realization hits. You’re not at home preparing to enjoy the brisk taste of your preferred selection of java. You’re not catching up with the newest headlines and learning the latest gossip. You’re at Officer Training School about to begin physical training, and the day has only just begun.