Fitness Training with TRX!

It was one of those demanding days where I had more work to do than time available to complete it. A few hours later, I was finally finished with my task list and ready to dash from the office. I glanced at my watch and realized that I had no time to drive to the gym. Fortunately, near my desk stood several fitness items that Stephanie and I were testing for potential Fitness Field Kit (FITKIT) additions for future Operation Fit to Fight missions. It was the perfect opportunity to try something new and to share the information with GX readers all over the world! For this issue, I grabbed the TRX , a body weight suspension training system.

A FITKIT is a small bag that includes a few pieces of exercise equipment with quick and easy-to-use instructions, all on weatherproof workout cards. A FITKIT is designed to be used anywhere, such as outside, at the gym, or at home. If the exercise equipment cannot fit in a small bag, it won’t be considered for our FITKIT.

In this fitness blog, and also on www.NATIONALGUARD.com/fitness, we will be highlighting a 40-minute workout using the TRX Suspension Trainer™. Created by a former Navy SEAL, Randy Hetrick, the TRX Suspension Trainer™ is a great way to engage multiple muscles in every exercise!

Hope you like the workout as much as Stephanie and I did! HOOAH!

SSG Ken Weichert

Aerobics: Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Muscle Target Phase One: Upper Body and Core Half Sit-ups (Crunches

START: Lay down on your back with both legs together and bent 90 degrees at your knees. Place your heels on the ground and point your toes upward. Interlock your fingers and place your hands behind your head.

ACTIONS: Tighten your abdominal muscles and raise your upper body until your shoulder blades come off of the ground and return to the start position. Continue until your goal is reached.

WARNING: Do not pull on your neck with your hands. Keep your elbows wide and your chin pointing toward the sky during the entire exercise.

Basic: 1-30 repetitions

Intermediate: 31-60 repetitions

Advanced: 61-90 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Place your feet into the foot cradles, toes down, and feet under the anchor point. Assume a normal-grip push-up position by balancing your body on your hands with your back forming a straight line, hands directly under your shoulders. Look forward and keep your feet together.

ACTIONS: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows. Return to the start position and perform a pike by lifting your hips upward, keeping your knees and elbows straight. Return to start position and continue until your goal is reached.

Fit Tip: The TRX Suspended Push-up is the Atomic Push-up without the Pike movements. This exercise is suggested as a substitution for those that cannot perform pike movements, or this exercise can be used to Superset the program by performing it immediately after the Atomic Push-up.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-24 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, hold the handles with arms fully extended overhead, palms forward. Position your feet behind your hands.
Note: The steeper you set the angle, the more difficult the movement will be to perform.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your hands are behind your head, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Fit Tip: You can step forward with one leg into an offset foot position for easier stability.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-3 repetitions

Intermediate: 4-8 repetitions

Advanced: 9-15 repetitions

START: Stand facing away from the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms down. Position your feet behind your hands.

ACTIONS: While keeping your abdominal muscles tight, tilt your body forward by bending both elbows until your chest is level with your hands, maintaining alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

WARNING: Keep your hands slightly above shoulder level to prevent the TRX from rubbing your arms or shoulders.

Male standards:

Basic: 1-12 repetitions

Intermediate: 13-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, squeeze your shoulder blades together and pull your arms out to the sides at shoulder level. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Male standards:

Basic: 1-5 repetitions

Intermediate: 6-12 repetitions

Advanced: 13-20 repetitions

Female standards:

Basic: 1-2 repetitions

Intermediate: 3-6 repetitions

Advanced: 7-12 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms upward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight and your elbows at shoulder level, bring your hands to your head by bending both elbows. Do not let your hips bend or shoulders elevate towards your ears. Maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.
Note: Keep your elbows pointing forward and do not let them drop towards the ground during the exercise.

Male standards:

Basic: 1-8 repetitions

Intermediate: 9-19 repetitions

Advanced: 20-30 repetitions

Female standards:

Basic: 1-4 repetitions

Intermediate: 5-9 repetitions

Advanced: 10-20 repetitions

START: Stand facing the anchor with your feet together, or up to 12 inches apart, holding the handles shoulder level, palms inward. Position your feet in front of your hands. Lean back and fully extend arms, maintaining a slight bend in your elbows.

ACTIONS: While keeping your abdominal muscles tight, pull your body toward the anchor by bending both elbows. Keep tension on the TRX and maintain alignment with your shoulders, hips, and legs. Return to start position and continue until your goal is reached.

Fit Tip: You can add a rotational component to the exercise by turning your palms upwards as you perform the row.

Male standards:

Basic: 1-10 repetitions

Intermediate: 11-25 repetitions

Advanced: 26-50 repetitions

Female standards:

Basic: 1-6 repetitions

Intermediate: 7-15 repetitions

Advanced: 16-25 repetitions

START: Lengthen the TRX until the foot cradles are 8-12 inches off the ground. Facing away from the anchor point, hold both handles in your right hand and place your left foot into both foot cradles behind you. Position yourself about three feet in front of the anchor point, balancing on your right foot, with hands on hips.

ACTIONS: Keeping the weight in your heel, bend your right knee and push your left leg back while lowering into a lunge position. Do not allow your knee to collapse inward. Return to start position and continue until your goal is reached. Switch legs and continue.
Note: Keep your shoulders stacked over your hips.

Basic: 1-4 repetitions (each leg)

Intermediate: 5-9 repetitions (each leg)

Advanced: 10-15 repetitions (each leg)

Flutter Kicks

START: Lie on your back with your palms on the ground and your hands against your sides. While keeping your legs straight, raise them to at least 6 inches off the ground.

ACTIONS: Flutter kicks are a four-count exercise where you will raise the left leg to a 45-degree angle for position one while keeping the right leg stationary. Next, raise the right leg off the ground to a 45-degree angle while, at the same time, moving the left leg to the start position. Counts three and four are repetitions of the same movements.

Fit Tip: The lower your legs are positioned, the more back muscles you engage for this exercise. Keep your back flat against the floor with your arms supporting the sides of your body. If you experience discomfort in your lower back, raise your legs higher. Keep your feet flexed at all times.

Basic: 1-10 repetitions

Intermediate: 11-20 repetitions

Advanced: 21-30 repetitions

Squats

START: Stand with your feet hip-width apart, with toes pointing forward.

ACTIONS: Lower your body into a squat by bending both knees until you reach a ninety-degree angle, or until you lose the natural arch in your back. Return to the start position and continue until your goal is reached.

WARNING: Your knees should not exceed your toe line while down, and your knees should not be locked while up.

Basic: 1-15 repetitions

Intermediate: 16-30 repetitions

Advanced: 31-60 repetitions

Stretching (5 Minutes)

Equipment Needed:

TRX Suspension Trainer™ by Fitness Anywhere

Author’s notes:

Special Remarks: For more health and fitness information, go to www.NATIONALGUARD.com/fitness.

If you would like a free copy of this workout, click here to download the PDF. (364KB)

Byline remark: Chris Frankel M.S. is the Director of Programming for Fitness Anywhere and is completing his Doctorate in Physical Education, Sport and Exercise Sciences.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Fighting Fitness Training: Burn 700 Calories in 60 minutes!

Journal entry, Samarra, Iraq:

My gums went completely numb after slugging back my third sugary shot of hot black tea. I was at an outdoor tea stand in Samarra, Iraq, similar to an outdoor American coffee shop, conversing with a local. The shopping center was particularly crowded this blistering 125° mid-afternoon. This was the kind of heat that gave a new meaning to the phrase, “boiling point.” My eyes stung from salty sweat-streams pooling down in rivers from my helmet. Between the intense caffeine and sugar overdose, I had this false sense of Superman strength raging through my veins.

“Stay focused,” I thought to myself. This large Iraqi man in front of me was not my friend. Hassan was a 6-foot, 5-inch, 280-pound former Iraqi Republican Guard officer. Earlier that week, several unrelated townspeople indicated that he was acting as my friend in order to collect information about me to sell it to the enemy. My intention in this meeting was to verify that this information was true.

After the usual flowery Arabic greeting, I began. “Hassan, we have been friends for several months now.”

Speaking in Arabic, he casually responded, “yes.”

My stare narrowed and intensified as I continued, “There is a problem.”

The tone of our meeting changed. He looked bewildered. He was caught. For a brief moment, he seemed frozen in his seat. He managed to utter the words, in Arabic, “I don’t understand.” His voice was scratchy. I prayed silently that the Military Police squad leader in the alley would not miss the designated signal to come and rescue my translator and me from a potentially dangerous situation.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

“The problem is that you are selling information about me to the enemy,” I declared. My finger was on the walkie-talkie resting on my lap, ready to give the cue.

As I glanced down I noticed that Hassan’s knuckles were turning white from the force of clenching his fists. It was going to get physical, and with my martial arts training, he was going down. Under the table I tapped the walkie-talkie call button three times, cueing my cavalry to come charging out of the alley to my rescue. However, they struggled to reach us in the midst of the large crowd.

CRASH! In one move all suspicion disappeared. The plastic tea-stand chairs went tumbling backward as Hassan lunged toward me. He wrapped his large, hairy hands around my neck and started to squeeze.

Instead of pulling his hands off of my neck, I reached my left hand up and grabbed his right hand tightly in its place, and lunged backwards into a wide stance. “He is off-balance!” I thought. I immediately twisted my body counterclockwise at the hips, lifted my right arm in the air, struck downward and secured both of his arms in my right underarm. Loosening my grip on him for an instant, I stretched my right arm to my left and struck his face with my elbow. I stepped forward with my left leg, reached my right arm around the back of his neck under his chin, and secured a chokehold on him by grabbing my right wrist with my left hand. Just like that, Hassan was in a chokehold at my side.

When the cavalry can’t make it in time, thank God for modern Combatives!

- SSG Ken Weichert

Aerobics:

Example: Running in place; Side-Straddle-Hops “Jumping Jacks”; High Steps/Knees (5 Minutes)

Stretching (5 Minutes)

Push-ups

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

1/2 Sit-ups (Crunches)

Basic: 30 seconds

Intermediate: 60 seconds

Advanced: 90 seconds

PUNCH 01: Front Punch, Jab

Start: Assume a guard position or boxing stance.

ACTION: Throw your lead fist straight at your target until the arm is fully extended. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a speed punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your back fist guarding your face.
WARNING: Do not lock your elbow.

Basic: 20 punches (each arm)

Intermediate 50 punches (each arm)

Advanced 100 punches (each arm)

PUNCH 02: Straight (Back) Punch

Start: Assume a guard position or boxing stance.

Action: Throw the back fist straight at your target until the arm is fully extended, crossing the body, rotating your back hip toward the front. Your back foot will twist outward, balancing on the ball of your foot. Your fist will rotate inward until the palm faces the ground. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 01:

1. JAB
2. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform a jab and straight punch combination with explosive energy, pausing for a second in between sets. Continue the jab and straight punch combination for 30 seconds, than accelerate your jab and punch combination as fast as you can for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

PUNCH 03: Hook Punch with back fist, to the body

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear fist in line with your target, and swing your rear fist horizontally toward your target. Your rear arm will arc horizontally 90 degrees at your target, palm facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch. Note: Hook punches can be thrown by either the lead or rear fist. A hook is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

PUNCH 04: Uppercut Punch with back fist, to the jaw

Start: Assume a guard position or boxing stance.

Action: Shift your body weight to the rear, pivot your rear foot and torso, drop your rear arm slightly, tighten the abdominals and throw your rear fist upward toward your target, fist facing the body. Return to the guard position and continue until your goal is reached. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.
Note: Uppercuts cause more damage when thrown at close range. An uppercut is usually aimed at the jaw, but it can also be used for body shots. This is a power punch. Remember to keep your wrist straight and to punch with your first two knuckles. Keep your front fist guarding your face.

Basic: 10 punches (each arm)

Intermediate: 30 punches (each arm)

Advanced: 60 punches (each arm)

COMBO 02:

1. JAB, JAB
2. STRAIGHT PUNCH
3. LEAD FIST HOOK PUNCH
4. REAR FIST UPPERCUT PUNCH
5. LEAD FIST HOOK PUNCH
6. STRAIGHT PUNCH

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 02 for 60 seconds, then sprint with jabs and straight punches for 30 seconds. Switch arm and body positions and continue until your goal is reached. Exhale when you punch.

KICK 01: Knee Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Grab your opponent’s rear neck or shoulders. Tighten your abdominals and thrust your back knee upward toward your target. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 02: Snap Kick with front leg, to the jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your forward knee up into the “chamber”; the ankle should be flexed downwards. Snap your forward leg toward your target, kicking with your instep. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a speed kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 03: Roundhouse Kick with back leg, to the body or jaw

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and swing your rear leg in a semicircular motion, striking with the instep and shin. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick.
Note: This is a power kick.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

KICK 04: Front Kick with back leg, to the body

Start: Assume a guard position or boxing stance.

Action: Tighten your abdominals and bring your rear knee up into the “chamber”; the ankle should be flexed downwards. Pivot your forward foot by balancing on the ball of the foot and thrust your rear leg forward at your target, striking with the ball of the foot. Return to the guard position and continue until your goal is reached. Switch leg positions and continue until your goal is reached. Exhale when you kick. Note: This is a power kick.
Warning: Remember to curl your toes back with your kicking foot so that you will not hurt your toes.

Basic: 10 kicks (each leg)

Intermediate: 30 kicks (each leg)

Advanced: 60 kicks (each leg)

COMBO 03:

1. JAB
2. STRAIGHT PUNCH
3. ROUNDHOUSE KICK, BACK LEG

Start: Assume a guard position or boxing stance.

Action: Perform the punch combination with explosive energy, pausing for a second in between sets. Continue COMBO 03 for 60 seconds, then sprint with jabs and punches for 30 seconds. Switch arm and body positions, and continue until your goal is reached. Exhale when you punch.
Note: The objective of this combination is to temporarily block the opponent’s vision with the straight punch while delivering the roundhouse kick.

Stretching (5 Minutes)

1 full set = approximately 60 minutes

Equipment Needed:

• Boxing Gloves
• Focus Mitts
• Kicking Shield

Choosing the right boxing gloves

The best advice for choosing boxing gloves is to try them on while wearing hand wraps.

Putting on hand wraps

Due to space restrictions, we could not fit hand wrap instructions in Operation at Close Range. There are many Web sites, like www.ringside.com, that explain step-by-step techniques for putting on hand wraps. We suggest that you use hand wraps for wrist and knuckle protection.

Safety concerns

Be certain to hold kicking shields while in a wide stance, with the shield against your body. Warning: Do not place either of your hands in front of your face.

Boxing glove care

• I like to take four clean socks that I do not use anymore, pour some baby powder in two of them, roll them up, stick them into the third and fourth socks and tie the outer socks off at the ends. I wind up with two powder-filled sock snakes.
• After my kickboxing workouts, I stuff the sock snakes into each glove to keep them dry while stored in my gym bag.
• When I get home, I pull the sock snakes out and air the gloves out completely.

Editor’s notes:

Warning: Always seek the advice and guidance of a qualified health provider with any questions or concerns you may have prior to commencing a fitness program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion only. Participate at your own risk. Stop if you feel faint or shortness of breath.

Would you like a free copy of this workout? Click here for a PDF (384KB). 

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Craving Competition, Pt. 2

Burn 500 Calories in 40 minutes!

Q: SSG Ken and Stephanie Weichert,

A Soldier at my Guard unit showed me your APFT improvement program, Operation Pushing for Points. I started the program two weeks ago and have seen great results. I am in the SMP (Simultaneous Membership Program) ROTC Cadet in Florida. I am Captain of the Ranger Challenge team. Our competitions against other colleges include physically demanding events like the obstacle course, a full APFT, and a 10-kilometer forced road march with a heavy rucksack. Normally I can run all day, but with the extra weight bearing down on my back I feel like I can’t keep up. Do you have a specific program that will help me build a lot of strength and stamina for the next season?

Best Regards,
Cadet Chad P., FLARNG

A: Cadet Chad,

We just love to hear success stories from our readers. Keep up the great work! We have a two-part answer to your question. First, the best way to prepare for multiple events is to practice doing exactly what you will endure in the competition. If your day includes an obstacle course, APFT and a 10-kilometer rucksack march, than that is how you train. As your body gets conditioned to the level of stamina, continue to up the training a little.

I once participated in a 20-lap swimming race. Because I had been swimming miles each day alternating between sprints and stamina training, when it came to that race, I was just more adequately prepared than the person who wound up getting second place.

Build up slowly on your endurance and then continue adding on to your workout until the events seem easy. For variety, try Craving Competition Part II. This workout will help you build strength, agility and stamina.

Second, add core training to your workout calendar. Like Craving Competition 1, the workout is full-body, focusing on the core. As a reminder, your core is where all movement originates. A strong core is where you will get explosive power and speed. A strong core will help protect your back while you carry your rucksack.

As a reminder, stretching and rest is just as critical to your training as is your exercise plan. You can over-train. To win this competition, you need to build up slowly to the level of strength and stamina that you desire. Take two non-consecutive days off where you allow your body to recover. Lastly, make sure to stay well hydrated.

Good luck with your competitions next season, and let us know how you and your team do!

HOOAH!

Ken and Stephanie Weichert

Operation Craving Competition, Pt.2 courtesy of GX magazine and www.NATIONALGUARD.com/fitness

Foam Rolling: Perform 3-6 minutes of foam rolling, or self-myofascial release techniques, in order to improve flexibility and sports performance, and to reduce potential injuries.

Aerobics: Perform 5-8 minutes of aerobics exercises, such as Running in Place, Side-Straddle-Hops “Jumping Jacks,” or High Steps/Knees.

Stretching: Perform 3-6 minutes of flexibility exercises.

<-- SHOULDER BRIDGE -->

Equipment needed: Stability Ball

Start: Place your calves on top of a stability ball while on your back on the ground. Lift your rear end off the ground until your lower back and legs form a straight line. Keep your head, arms and shoulder blades on the ground.

Actions: While keeping your abdominals tight, slowly roll the ball toward your rear end by contracting your hamstring muscles. Return to the start position and repeat until your goal is reached. Exhale through your mouth while rolling the ball toward you and inhale through your nose as you return to the start position.

Basic: 10-20 seconds, or 1-10 repetitions.
Note: Basic level participants may rest their back on the ground in between repetitions.
Intermediate: 21-40 seconds, or 11-20 repetitions
Advanced: 41-60 seconds, or 21-30 repetitions
Extreme: 61-90 seconds, or 31-40 repetitions

Equipment needed: Bench, platform, or Bosu

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Elevate your legs by positioning your feet on a platform that is 12-24 inches off of the ground. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.

Actions: While keeping your abdominal muscles tight and your arms straight, bend your left knee and move it toward your chest until you reach 90 degrees of knee flexion. Return to the start position. Switch legs and repeat. Continue until your goal is reached. Exhale through your mouth while you thrust each knee and inhale through your nose as you return to the start position.

Basic: 10-20 seconds
Intermediate: 21-40 seconds
Advanced: 41-60 seconds
Extreme: 30-60 seconds while performing a push-up after each knee thrust.

Equipment needed: Stability Ball

Start: Begin by balancing your body with your feet or lower shins on the stability ball and your hands on the ground. Tuck your knees in toward your chest.

Actions: Lift your rear end upward by straightening your legs and engaging your abdominal muscles. Advanced to Extreme standards note: Continue elevating your rear end until your back is perpendicular to the ground and aligned with your arms. Hold for a few seconds. Return to the start position and repeat until your goal is reached. Exhale through your mouth while elevating your rear end and inhale through your nose while returning to the start position.

Basic: 10-20 seconds, or 1-2 repetitions (no pike)
Intermediate: 21-40 seconds, or 3-6 repetitions (no pike)
Advanced: 30-45 seconds, or 7-12 repetitions
Extreme: 46-60 seconds, or 13-20 repetitions

Equipment needed: Stability Ball

Start: Balance your body with your front hips and abdomen on a stability ball, arms extended and aligned with your back, palms facing down, legs straight and feet 12 inches apart.

Actions: Tighten your lower back muscles and pull back your elbows until your form a slight arch in your lower back. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your arch your back and inhale through your nose as you return to the start position.

Basic: 10-30 seconds, or 5-10 repetitions
Intermediate: 31-60 seconds, or 11-25 repetitions
Advanced: 61-90 seconds, or 26-50 repetitions
Extreme: 91-120 seconds, or 51-75 repetitions

Equipment needed: Pull-up bar that is positioned approximately 3-4 feet from the ground

Start: Sit underneath the pull-up bar. Place your hands over the top of the bar and grasp it tightly with your arms shoulder-width apart. Tighten your abdominal muscles and elevate your hips until your back and legs form a straight line. Adjust your foot position until your chest is directly under the bar.

Actions: While keeping your abdominal muscles tight, pull your body toward the bar by bending both elbows. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your pull your body upward and inhale through your nose while you return to the start position.

Female standards:
Basic: 5-10 seconds, or 1-3 repetitions
Intermediate: 11-20 seconds, or 4-8 repetitions
Advanced: 21-40 seconds, or 9-15 repetitions
Extreme: 41-60 seconds, or 16-24 repetitions

Male standards:
Basic: 5-15 seconds, or 1-5 repetitions
Intermediate: 16-30 seconds, or 6-12 repetitions
Advanced: 31-60 seconds, or 13-25 repetitions
Extreme: 61-90 seconds, or 26-40 repetitions

Equipment needed: Bench, platform, or Bosu

Start: Sit on the edge of a sturdy flat bench with your hands slightly behind your hips, gripping the bench tightly. With your legs together and knees bent 90 degrees, place your heels on the ground and point your toes in the air. Straighten your elbows, elevate your hips, and move your hips slightly away from the bench.

Actions: Slowly lower your body by bending both elbows 90 degrees. Point your elbows backwards while lowering your body. Do not allow your elbows to point in or outward. Return to the start position and repeat until your goal is reached. Exhale through your mouth and your lower you body and inhale through your nose as you return to the start position.

Basic: 1-10 repetitions
Intermediate: 11-25 repetitions
Advanced: 26-50 repetitions
Extreme: 20-30 repetitions with a medicine ball on your lap

Equipment needed: None (Should be performed on soft surfaces)

Start: Sit on the ground. Bend your legs 90 degrees at the knees, heels down, arms slightly behind you, palms on the ground, and fingers pointing forward. Elevate your hips until your rear is 6-12 inches off of the ground.

Actions: Walk your body forward, using your arms and legs, until you have reached your goal. Breathe naturally, in through your nose and out through your mouth.

Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds
Extreme: 3-minutes

Equipment: None

Start: Balance your body on your hands and feet with your back and legs forming a straight line. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.

Actions: While keeping your abdominal muscles tight, open your legs simultaneously 15-20 inches and promptly return to the start position. Perform a push-up by bending both elbows until the upper parts of your arms become parallel to the ground. Return to the start position and repeat the sequence until your goal is reached. Exhale through your mouth as your lower your body and inhale through your nose and you return to the start position.

Female standards:
Basic: 1-3 repetitions
Intermediate: 4-8 repetitions
Advanced: 9-15 repetitions
Extreme: 16-25 repetitions

Male standards:
Basic: 10-20 repetitions
Intermediate: 21-45 repetitions
Advanced: 46-65 repetitions
Extreme: 66-90 repetitions

Equipment: Barbell, plates and collars

Start: Hold a barbell loaded with the desired amount of weight for high repetition. Stand with your feet shoulder-width apart and keep your shoulder blades retracted.

Actions: Lower your body until you reach 90 degrees at the knees, with your hips moving back as if sitting on a chair. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Grasp the bar with an overhand grip slightly wider than your shoulders. Note: You should not lift any more than you can comfortably repeat with good form. Keep your head forward and back straight. Do not allow your knees to move forward past your toes or allow your back to arch. The bar should line up halfway between your toes and your heel. Place one foot behind you for support (if needed) and keep your abdominal muscles tight. In one explosive movement, draw the barbell up to your hips, then shoulders, dropping your elbows while bringing the weight up. Press the weight over your head. Return the weight to your clavicle and down to the tops of your legs by lifting your elbows and dropping the weight straight down. Return your back foot to a neutral stance. Repeat until your goal is reached. Exhale through your mouth as you press the weight upward and inhale through your nose as you return to the start position.

Basic: 5-10 repetitions (standing and squatting only)
Intermediate: 8-15 repetitions (no overhead press)
Advanced: 10-15 repetitions (full clean and press)
Extreme: 16-25 repetitions (full clean and press)

Equipment: Stairs

Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.

Actions: Sprint up the stairs as fast as you can. Descend carefully. Repeat until your goal is reached. Breathe naturally.

Basic: 1-3 sets of stairs, or 8-24 steps
Intermediate: 4-8 sets of stairs, or 32-64 steps
Advanced: 9-15 sets of stairs, or 72-120 steps
Extreme: 15-20 consecutive sets of stairs upward, or 120-160 steps

Equipment needed: safety cones, set approximately 3-4 feet apart, and aligned in a straight column

Start: Stand behind a column of cones.

Actions: With light explosive movements, run forward while weaving in and out of the cones. Repeat until your goal is reached. Breathe naturally.

Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds

Equipment needed: Agility Ladder

Start: Stand behind the first section of the agility ladder.

Actions: With light explosive movements, step into the first section of the ladder with your left foot. As your right foot reaches the first section of the ladder, quickly move your left foot forward to the next section. Repeat until your goal is reached. Elevate your knees as high as possible during each steeping movement. Breathe naturally.

Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds

Interval Running Drill

Equipment needed: None

Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.

Actions: Run at a moderate pace for several feet and run at your best pace for several feet. Repeat until your goal is reached. Breathe naturally.

Basic: 1-2 minutes
Intermediate: 3-6 minutes
Advanced: 7-15 minutes
Extreme: 16-25 minutes

BONUS EXERCISE

Start: Place a large tire 12 inches in front of you and stand with a neutral spine, arms at your sides, and feet shoulder-width apart. Grasp the handle of a sledgehammer.

Actions: Hammer the side of the tire and return to the start position. Continue until your goal is reached. Exhale through your mouth as you hammer the side of the tire and inhale through your nose as you return to the start position. Warning: If sharing a tire with another participant, hammer the tire one person at a time.

Advanced: 60-90 seconds

Perform the warm–up exercises.

• Bronze Medal: 1 full set = approximately 45 minutes
• Silver Medal: 2 full sets = approximately 60 minutes
• Gold Medal: 3 full sets = approximately 75 minutes
• Note: The Warm-up and Cool-down Phases are performed only once.

Monday

• Operation Craving Competition

Tuesday

• Running Long Distance 3-6 miles
• 8-min Abs x 1-2 sets
• Note: Download “8-min Abs” for FREE on iTunes

Wednesday

• Operation Craving Competition

Thursday

• Rest

Friday

• Running Interval Training x 2-4 miles
• 8-min Abs x 1-2 sets

Saturday

• Operation Craving Competition

Sunday

• Rest

Nutrition Advice:

1. To lose additional body fat, try reducing your intake of breads, pastas, dairy products and sugar
2. Check with your physician before making any changes to your diet or exercise plan
3. Want to read more diet advice? Go HERE and read Operation Diet Dissection

Remarks:

1. Repeat 7-day schedule x 4 sets to complete the month
2. Rest periods may be adjusted, as needed. However, be certain to include 1-2 rest days per week for rest and recovery
3. Perform no fitness training 24-48 hours prior to a competition

Equipment Needed:

1. Foam Roller
2. Stability Ball
3. Pull-up Bar
4. Bench, platform, or Bosu
5. Barbell, plates and collars
6. Stairs
7. Safety cones
8. Agility Ladder
9. Large Tire (if performing the Bonus Exercise)

Would you like a free copy of Operation Craving Competition? Click HERE to receive the entire program with 7-day workout calendar.

Stay the course!

HOOAH!
Ken Weichert a.k.a. “SGT Ken”

Special Remark: Check out more workouts by Ken at www.NATIONALGUARD.com/fitness

Photo credits: Photos by EVAN BAINES, Photo illustrations by ADAM LIVINGSTON

Editorial credits: Operation Craving Competition courtesy of GX: The Guard Experience. GXonline.com.

© 2004-2009 Iostudio, LLC. All rights reserved.

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Fight Obesity in America - Become a Military Fitness Instructor!

Q.

Staff Sergeant Ken and Stephanie Weichert,

Hello. I am in the Army National Guard, stationed at Avon Park, FL. While my unit conducted operations in Balad, Iraq, we used your fitness DVD’s a few times a week to keep in shape. Your DVD’s are awesome! I lost 29 pounds during my deployment, and my entire unit got better scores in the APFT. I was an Administrative Assistant before I deployed. However, now that I am back, I want to become a fitness instructor. I read in GRF magazine that you train and certify fitness instructors. How can I get your training?

Thanks,

SGT Parker S., FLARNG

A.

SGT,
Welcome home and thanks for serving our great country! It’s great to hear that our fitness DVD’s made an impact on you and your team! It’s true, we have recently launched a program to train and certify fitness instructors. Our military program is called Operation Fit to Fight and our civilian group fitness program is called Operation Living Fit. Both offer several hours of training and validation in several exercise-science subjects in order to help people fight obesity in America!

Operation Living Fit went live under our private company called START Fitness in 1998 in San Francisco, and still remains strong today! I am sure that you know that many people want to get in shape, but lack the knowledge and motivation to reach their health and fitness goals. Over the past couple of years, military fitness has grown exponentially. Called “Boot Camp” fitness, the trend has replaced cardio kickboxing and other fitness concepts in gyms and parks across the country!

From what we can determine, military-trained fitness instructors teach only 5% of the Boot Camp fitness programs in the country. While we encourage any program that will motivate people to get in shape, we feel it is important for veterans and reservists to lead by example and to show civilians the true spirit of being a Soldier by using military-style teamwork to overcome fitness obstacles. It’s time to bring reality to civilian fitness Boot Camps!

On 28 May 2009, I will be leading a military fitness certification for civilians at the World Spinning and Sports Conference (WSSC) in Miami, FL. The following day I will be leading a couple of military fitness classes at the same conference. You are close to Miami, and we would love to see you there! Best of all, you will receive continuing education credits (CEC) for completing the training which are valid for civilian gyms anywhere in the country.

After WSSC, our team will be busy working on a combination of training missions, both for the military and for several different civilian fitness companies. What we can do is to use this forum as a way of keeping you and other people informed of where we are training next.

Also, feel free to contact me anytime regarding more information about fitness instructor training and certifications at sgtken@gxonline.com or call toll free at 877-ARMY-FIT (276-9348). Keep up the great work! Looking forward to hearing from you soon!

HOOAH!
SSG Ken Weichert

Want to download the full article about OPERATION FIT TO FIGHT for free? Click on: Download 065-OpF2F (GRF-MAR09)

P.S.

Following is more information about our training at WSSC:

Led by Army Master Fitness Trainer Ken Weichert, and certified Personal Trainer Stephanie Weichert, SGT KEN’S FIT CAMP™ utilizes highly effective physical training techniques practiced by the U.S. military. Complete with body resistance and tubing exercises uniquely arranged to target specific muscle groups, you’ll burn 600 calories in 60-minutes! SGT Ken and Stephanie will lead you through a series of heart-pounding military fitness exercises, cadence calls, and fierce kickboxing drills, all to upbeat music. One recent participate mentioned, "I came looking for a good fitness routine and wound up getting a crushing shot of Boot Camp adrenaline! This ROCKS! HOOAH!" (All levels)

Find out why CBS and ABC calls SGT Ken’s program, “The best Boot Camp in the country!”

WSSC 2009 training dates and locations:
• Thursday, 28 May 2009, 9:00AM-5:00PM - Boot Camp Instructor Training (pre-con certification), Location: I - Mezzanine
• Friday (FR1), 29 May 2009, 7:00-8:30AM - Sgt. Ken Fit Camp (Workout), Location: I - Mezzanine
• Friday (FR5), 29 May 2009, 3:00-4:00PM - Sgt. Ken Fit Camp (Workout), Location: I - Mezzanine • Saturday (SA1), 30 May 2009, 7:00-8:00AM - Mentor Me (Lecture), Location: L - Raphael
• Saturday (SA6), 30 May 2009, 5:00-6:00PM - Discover the Leader in You (Lecture), Location: K - Escorial

All WSSC 2009 classes will be held at the Hotel Intercontinental in Miami, FL.

HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Craving Competition, Pt. 1

Q.

SSG Ken and Stephanie Weichert,

I need some advice! I have a competition in two months that includes trail running while carrying my own gear in a backpack for 30 kilometers. Other than hitting the trails, what else do you suggest? Thanks for what you two do!

Best Regards,
SGT Tina L., Indiana Army National Guard

Q.

SSG Ken and Stephanie Weichert,

I love your workouts! I followed the APFT workout calendar in Pushing for Points and nearly maxed the test. In fact, it was the best score that I have ever gotten in the APFT! Thanks! My question is how to train for Special Forces tryouts? I heard it is really competitive. I want to make sure that I do my best! HOOAH!

Sincerely,
SGT Bill S., INARNG

A.

Dear 1LT Spencer and SGT Bill,

We’re thrilled that the fitness programs are working for you! We’ve had a tremendous response to our 30-day APFT workout calendar in Operation Pushing for Points! By following this program, many Soldiers have achieved the best scores they’ve ever had.

We’re pleased that there is such a huge interest in athletic, competitive training! We believe that in both of your cases, the answer to meeting your goal is to develop functional strength and build a strong core. Too often, we train in one plane of motion and work toward keeping our arms and legs strong without starting with a strong trunk/core. The core is where all movement originates.

This program also will cause you to move in various directions or different planes of motion. Although your body naturally moves across many planes of motion, many of us focus on the frontal plane, meaning, forward motion; or some of us simply sit or stand in one spot while exercising. How effective will this be for you when you need explosive power to get up from a crouched position and run? Will your body have a natural response pattern due to your consistent training?

We call this particular program, Operation Craving Competition. Due to the length and volume of information we’ll be delivering, we’ve decided to break it down into two features. In this issue—Part One—we’ll focus on intermediate-level exercises choreographed to increase your core strength, agility and stamina. We look forward to watching you progress into a highly trained, tactical athlete.

Let’s get started!

HOOAH!
SSG Ken and Stephanie Weichert

---

Warm-up Phase:


Foam Rolling: Perform 3-6 minutes of foam rolling, or self-myofascial release techniques, in order to improve flexibility and sports performance, and to reduce potential injuries.

Upper back foam rolling (1-2 minutes)
Start: Balance your body on a foam roller, foam roller aligned against the back of your shoulders, feet shoulder-width apart, hips slightly elevated and palms resting on the ground.
Actions: Maintain a neutral spine and slowly push your body with your legs, allowing the foam roller to massage the area between your shoulders and mid-back. Return to the start position and repeat. Breathe naturally.

Upper leg and hip foam rolling (1-2 minutes each side)
Start: Balance your body on a foam roller, foam roller aligned with your lower left thigh above the knee, left leg straight, slightly elevated and foot flexed. Bend your right leg and position your foot on the ground behind, or in front of the left leg. Turn your body to the left and balance your upper body with your hands on the ground slightly more than shoulder-width apart.
Actions: Slowly push your body with your arms, allowing the foam roller to massage the left iliotibial band and gluteus. Return to the start position. Repeat until you have reached your goal. Switch sides and repeat. Breathe naturally.

Lower leg foam rolling (1-2 minutes)
Start: Balance your body on a foam roller, foam roller aligned above your ankles, feet 12 inches apart, hips slightly elevated and palms resting on the ground.
Actions: Slowly push your body with your arms, allowing the foam roller to massage from bottom to top of the calves. Return to the start position and repeat. Breathe naturally. Note: An option would be to apply pressure to one leg at a time by bending one leg and positioning it on the ground behind the foam roller.


Aerobics: Perform 5-8 minutes of aerobics exercises, such as Running in place, Side-Straddle-Hops “Jumping Jacks,” or High Steps/Knees.


Stretching: Perform 3-6 minutes of flexibility exercises.

Bent-over Calf Stretch (30 seconds each leg, 1-2 times each)
Start: Balance your body on your hands and feet with your hips slightly higher than your head, hands shoulder-width apart and knees bent 90-degress. Elevate your left foot and cross it over the back of your right ankle.
Actions: Raise your hips and straighten your right leg. Push your right heel down toward the ground and hold this position until your goal is reached. Return to the start position. Switch legs and repeat. Breathe naturally.
 
Trunk Twist (30 seconds each leg, 1-2 times each)
Start: Lay down on your back, arms extended and level with your shoulders, palms on the ground. Bend your legs 90-degrees at the knees, feet together and placed on the ground.
Actions: Slowly twist your trunk to the left and hold your legs on the ground, or as close to the ground as possible, until your goal is reached. Return to the start position. Switch directions and repeat. Breathe naturally.
 
Scorpion Stretch (30 seconds each leg, 1-2 times each)
Start: Lay down on your front side, arms extended and level with your shoulders, palms on the ground, feet together and straight.
Actions: Slowly twist your trunk counterclockwise, bend your left knee, curl your leg behind you and place your left foot on the ground to the right side of your body, or as close to the ground as possible, and hold it there until your goal is reached. Return to the start position. Switch directions and repeat. Breathe naturally.

Core Targeting Phase:

Suspended Body Leg Lifts
Start: Using a sturdy bench, lift your body up and position your arms through a pair of abdominal straps. Have the bench removed and hang still, with your legs straight.
Actions: Tighten your abdominal muscles, bend your knees and lift your legs until your knees reach or exceed hip level. Return to the start position and repeat. Continue until your goal is reached. Have the bench returned when you have reached your goal. Perform the actions slowly to prevent a rocking action. Exhale through your mouth as you lift your legs and inhale through your nose as you return to the start position. Note: This exercise can be performed while suspended against an abdominal bench.
Basic: 10-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
 
Plank Hold
Start: Balance your body on your forearms, feet together or up to 12 inches apart, back and legs straight, chin tilted upward slightly.
Actions: Tighten your abdominal muscles and hold this position until your goal is reached. Breathe naturally.
Basic: 10-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds

Lateral Pillar Bridge
Start: Balance your body on your left forearm and left leg, right leg on top of your left, right arm bent and placed on your right hip. Feet flexed and left hand made into a fist.
Actions: Tighten your abdominal muscles and raise your hips until your back and legs are straight. Hold this position until your goal is reached. Switch positions and repeat. Breathe naturally.
Basic: 10-20 seconds
Intermediate: 21-30 seconds
Advanced: 5-10 seconds (with top leg elevated)

Swimmer (Prone Alternating Arm and Leg Lift)
Start: Lay down on your front side, arms extended over your head straight, palms facing inward, legs straight and feet 12 inches apart.
Actions: Tighten your lower back muscles and lift your left arm and right leg. Return to the start position and lift your right arm and left leg. Return to the start position and repeat until your goal is reached. Breathe naturally.
Basic: 10-30 seconds
Intermediate: 31-60 seconds (continuous movements)
Advanced: 61-90 seconds (continuous movements; lower back arched with gluteus muscles engaged)

Jumping Pull-ups
Start: Stand with a neutral spine, arms at your sides, feet shoulder-width apart.
Actions: Squat down until your reach 90 degrees at the knees. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Jump up and grasp the horizontal bar or hand grips and perform a pull-up, pausing in the ‘up’ position for a few seconds. Return to the start position slowly. Repeat until your goal is reached. Note: The objective is to return to the start position as slowly as you can and to jump up quickly.
Basic: 5-10 seconds
Intermediate: 11-20 seconds
Advanced: 21-30 seconds


Aerobic Conditioning Phase:


Foxhole Push-up Sprint Drill
Start: Lay down on your front side, arms bent and hands placed on the ground beside your chest, feet together or up to 12 inches apart, feet flexed.
Actions: Using your arms, push off of the ground quickly, bend your legs and sprint forward 10-yards. Crouch your body, turn toward the direction you came, lower your body to the ground and perform a push-up. Repeat the actions and sprint in the opposite direction toward the start position. Repeat until your goal is reached. Breathe in through your nose and out through mouth.
Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds

Grapevine Aerobic Drill (Karaoke)
Start: Stand with arms slightly elevated to the sides, feet shoulder-width apart.
Actions:
Step 1 - Stand with your feet together. Using your left foot, take one step to your left.
Step 2 - Step behind your left foot with your right foot and place your right foot behind and slightly to the left of your left foot. Note: Your right foot should be pointing toward your left heel.
Step 3 - Step to the left with your left foot. Note: Your feet will be aligned left heal to right toe.
Step 4 - Step in front of your left foot with your right foot and place your right foot across and slightly to the left of your left foot.
Step 5 - Step to the left with your left foot. Note: Your feet will be aligned left toe to right heel.
Step 6 - Repeat until your goal is reached. Switch directions and repeat. 
Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds

Competitive Sprint Drill
Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.
Actions: Run forward 50-yards as fast as you can. Rest 30-60 seconds and repeat. Continue until your goal is reached. Breathe naturally. Note: This event is more challenging when running against a more advanced contestant.
Basic: 1-2 sprints
Intermediate: 3-6 sprints
Advanced: 7-14 sprints

Single Leg Lateral Hopping Drill
Start: Stand with a neutral spine, elevate your arms slightly to the sides and bend your right knee, elevating your right foot behind you.
Actions: Bend your left knee slightly and jump 6-12 inches to your left. Leap to the start position. Repeat until your goal is reached. Switch legs and repeat. Breathe naturally.
Basic: 20-30 seconds (each leg)
Intermediate: 31-45 seconds (each leg)
Advanced: 46-60 seconds (each leg)

Lateral Leaping Drill
Start: Stand with a neutral spine, arms at your sides and feet together.
Actions: Bend your knees 90-degrees and jump up and to the left 24-36 inches, knees and arms raised while in mid-flight.


BONUS EXERCISE

Tire Flipping Drill (Advanced)
Start: Place a large tire 12 inches in front of you and stand with a neutral spine, arms at your sides, and feet shoulder-width apart.
Actions: Squat down until you reach 90 degrees at the knees. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Bend forward at your hips and grasp underneath the tire with your hands, keeping your arms straight. Stand up and push the tire until it flips forward. Jump forward and repeat until your goal is reached. Exhale through your mouth as you stand and flip the tire and inhale through your nose as you squat downward.
Advanced: 60-90 seconds


Cool-down Phase: Perform the Warm-up exercises.


Stamina Stopwatch
Bronze Medal: 1 full set = approximately 45 minutes
Silver Medal: 2 full sets = approximately 60 minutes
Gold Medal: 3 full sets = approximately 75 minutes
Note: The Warm-up and Cool-down Phases are performed only once.


Try our 7-day workout schedule:

Monday
Operation Craving Competition

Tuesday
Running Long Distance 3-6 miles
8-min Abs x 1-2 sets
Note: Download ‘8-min Abs’ on iTunes for FREE! Go to the iTunes store, type "Army National Guard Fitness", and download our videos and audio workouts now!

Wednesday
Operation Craving Competition

Thursday
Rest

Friday
Running Interval Training x 2-4 miles
8-min Abs x 1-2 sets

Saturday
Operation Craving Competition

Sunday
Rest

Remarks:
1. Repeat 7-day schedule x 4 sets to complete the month.
2. Rest periods may be adjusted, as needed. However, be certain to include 1-2 rest days per week for rest and recovery.
3. Perform no fitness training 24-48 hours prior to a competition.
 
Nutrition Advice:
1. To lose additional body fat, try reducing your intake of breads and pastas, dairy products and sugar.
2. Check with your physician before making any changes to your diet or exercise plan.
3. Want to read more diet advice? Go to www.NATIONALGUARD.com/fitness, Get Healthy, and read Operation Diet Dissection.

Let us know how it is working for you. Contact us directly at sgtken@gxonline.com. HOOAH!

Want to get all of the photos and the workout in a pdf?

Download the full workout from GX magazine for FREE »

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Skates Like a HUMMER: Converting to Quadlines

Q.

 Hello, SSG Ken and Stephanie Weichert!

Thanks for what you two do! I get GX magazine delivered to my house and I try your workouts every week. They are awesome! I have lost 20 pounds in 10 weeks and I increased my APFT score by 24 points. Keep the tips coming!

With the weather getting better, what are some creative exercise programs to do outside?

HOOAH!

SGT Tina L., Indiana Army National Guard

A.

 Hello, SGT!

Thanks for the compliments! Keep up the great work. Your results are outstanding!

Stephanie recently tried an outside exercise program that she has not attempted in several years and loved it! A week later, she got me on it. It was great! I worked muscles that I have not worked in a long time. I suggest that you do the same! Let me know what you think.

Best Regards,
SSG Ken Weichert

From Stephanie’s Journal:

Much to the delight of all little girls during the mid-eighties, Baby Skates made her entrance into the world. When turned on, this plastic doll clumsily teetered to and fro on her little skates, magically inching forward and occasionally tottering over. Now, with that vision in mind, you might be able to imagine a 5’10” fully grown woman who at one time played with that doll, somewhat mirroring that image while skating.

Today was my first foray into ‘Skatesville’. I gripped my neighbor’s old broken down green Ford truck as I carefully stepped my way down our shared sloped driveway. The striking realization of its exact slope was not apparent until I laced up my brand new Quadline skates with their ginormous 100mm wheels and began to maneuver my way down the driveway to the street. Baby Skates at this juncture had me beat, as at least she was able to use her bodyweight to move forward.

Stephanie laces up her Quadlines.

Photo by Chris Kissling

Body weight, who needs body weight? Gravity had a vicious grip on me and was coaxing me into this new relationship with the pavement, faster than I was apparently ready to move. However, move I did, step-by-step, right down the driveway, using my neighbor’s truck as a crutch. After running out of truck to grip, I allowed myself to be fully immersed in this new relationship with the Quadlines and the pavement.

Twenty minutes later I had figured out how to somewhat utilize the rubber stopper located at the front of my glowing white skates. Like the bored coffee shop employee, they decide to work when things are going slow. Thirty minutes later, and quite popular with the 5-10 year old crowd, I was continuing through the neighborhood. I began to realize skating requires quite a bit of kinetic energy from my gluteus minimus and maximus (you know, the backside, the bum). I realized “core work” on skates has quite a different connotation to it than does static gym exercise. I was pleased that my pads did not make friends with the pavement.

Forty minutes later, I was on the last slope home. I didn’t realize that Mt. Everest was only steps outside my front door and that my condo rested in the valley of two mountains. I was cruising at speeds illegal in residential areas, arms flailing, trying to recall a skiing maneuver, the snowplow, in an effort to reduce my speed from mach two to mach one, while staying in one piece. I was in temporary horror at the speeds at which I had found myself traveling. Luckily, I was still standing when I arrived at the foot of Mt Everest, a football field later.

As I sat down to remove the skates that evening, I thanked God my Creator that I had made it in one bloodless piece. I looked forward to day two.

Hello, again, SGT!

The skates that I used are called Skorpions. I got them from Skates.com, and I highly recommend them. They are fast and efficient, and their customer service is great!

The Skorpions fastened directly around my military boots. They worked well, even with my size 12-wide boots. The difference is that I had to immediately get used to the wide wheel frames. My first time up, I found myself rubbing the inside wheels together. However, after a few minutes, I was trying old tricks. Best of all, I was spending quality time with my wife!

We made a full day of it on our next skating experience, adding some exercises in the park to strengthen our core and upper body muscles in the process. After skating until we wanted a break, we pulled over to a grassy area and performed abdominal exercises and push-ups. After we had enough of the core and upper bodywork, we carefully stood up and rolled forward for another skating run.

After a few hours of that, we plopped down on the grass and pulled a couple of sandwiches out of our small backpacks and enjoyed the warm sun and serene moment. I suggest you do the same!

Have fun!
SSG Ken Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Battle the Bulge

Think you have what it takes?! Enter our fitness contest Battle the Bulge™ and submit your workout.

Operation Battle the Bulge™ is a contest where individual Guard Soldiers are encouraged to compete in GX magazine's first ever Battle the Bulge challenge! By utilizing the template provided by Army Master Fitness Trainer SSG Ken Weichert (also known as 'SGT Ken'), individuals may create and submit one (1) full-body workout. The workout must follow the rules and specified guidelines listed on http://1800goguard.com/fitness/contest. All participants must be current ARNG members and at least 18 years of age.

The Battle the Bulge panel of judges will select one winner. The winner will be selected based on technical merit, creativity and overall effectiveness.

The winning workout will undergo a photo shoot, editing, the print design process, and will be published in a future issue of GX magazine!

Now is your chance to show your state and country your fitness creativity!

Please visit http://www.1800goguard.com/fitness/contest for official rules.

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Push-up Improvement Plan 01 – Get 30 Points in 30 Days!

Q.

Staff Sergeant Ken Weichert,
Hello! Thanks for all that you do! I have an Army Physical Fitness Test (APFT) in a month and wanted to improve my score. My weakest area is push-ups. What is your favorite workout for push-ups? Thanks!

Sincerely,
Specialist Bill S..

A.

Specialist Bill S,
Hello! Thanks for the compliment! If you follow Push-up Improvement Plan 01 and give it your absolute best for at least 30 days, you will probably increase your score at least 30 points in the APFT. Push-up Improvement Plan 01 has worked for hundreds of Soldiers worldwide! Now it's your turn!

Here is how it works:

1. Perform a good warm-up (5 minutes).
2. Perform a few stretching exercises (5 minutes).
3. Begin the push-up exercise in the close grip position. Continue as long as you as you can in this position.
4. Assume an authorized rest position.
5. Slide your hands outward to the normal grip position. Continue as long as you as you can in this position.
6. Assume an authorized rest position.
7. Slide your hands outward to the wide grip position. Continue as long as you as you can in this position.
8. "Go to muscle failure!" Warning: Do not let your back sag. Do not lift your hands or feet off of the ground. Do not perform this program on your knees.
9. Rest when you reach two-minutes. Track your progress by taking your total number of push-ups and writing it down on a piece of paper, or on a DA Form 705. If you would like to see how many points you achieved, try our fitness calculator.



10. While resting for 2-3 minutes, watch Push-up Improvement Plan 01 on video (You may also want to perform crunches during your rest period). Once you have rested for a few minutes, perform the following push-up progression according to your fitness level:
    • Basic – 1 set of 1 minute
    • Intermediate – 1 set of 2 minutes
    • Advanced – 2 sets of 2 minutes each
    • Extreme – 2 sets of 3 minutes each
    Lastly, allow your body to recover for 1-2 days before performing this program again. In fact, if you are trying to train at all three events of the APFT, use our 30-day workout calendar in order to achieve best results!

Following are the steps to perform standard push-ups for the Army Physical Fitness Test (APFT):

Push-up standards

• Start:Balance your body on your hands and feet with your back forming a straight line. Look forward and keep your feet together or up to 12 inches apart. Note: Different arm positions engage different arm, chest and shoulder muscles. The closer your hands are together, the more triceps muscles you engage.


• Actions: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows until the upper part of your arms become parallel to the ground. Return to the start position. Note: Do not look down toward the ground during this exercise. Maintain a forward focal point at all times.

Try it for a month and email me your progress at sgtken@gxonline.com. Like many other Soldiers, you may see a huge increase in your energy levels. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Pushing for Points - Get 300 Points in 30 Days!

Q.

Staff Sergeant Ken and Stephanie Weichert,
How can I get ready to pass the Army Physical Fitness Test (APFT)?

A.

This is the question that we most frequently receive. To excel at any military fitness test, you must train safely and intensely with the exercises that are in the test. While weight training is great for muscular strength development, it is a good example of what not to do while conditioning your body to perform better at the APFT, or any other fitness test that includes body resistance exercises.

We have had an overwhelming positive response to several parts of this program that we have released to the general public. Here is a comment from an actual participant that used our Push-up Improvement Plan 01 video on 1-800-GO-GUARD.com/fitness:

I'm shipping out for BCT in around four weeks and my pushups were my one worry. This has really helped me improve, and I'm feeling physically prepared. Thanks, SGT Ken.

Are you ready for the challenge?

HOOAH! Let's get started!

SSG Ken and Stephanie Weichert

"In order for Guard Soldiers to effectively accomplish active-duty missions, we must train them as athletes all year round." —SSG Ken Weichert

Calendar:

Week One

NOTE: Begin and end each workout with at least 5 minutes of warm-up exercises, followed by 5 minutes of stretching.

Monday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Tuesday

• Running Long Distance
• ½ Sit-ups x 3 sets

Wednesday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Thursday

• Running Interval Training
• ½ Sit-ups x 3 sets

Friday

• Push-up Interval Training
• ½ Sit-ups x 3 sets

Saturday and Sunday

• Light Stretching and Rest

Week Two

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Dive Bomber Push-ups
• Uneven Push-ups
• Staggered Push-ups
• Push-up Pulses
• 8-Minute Abs

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Push-up Interval Training
• 8-Minute Abs

Saturday and Sunday

• Light Stretching and Rest

Week Three

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Physical Fitness Assessment (PFA)

Saturday and Sunday

• Light Stretching and Rest

Week Four

Monday

• Push-up Improvement Plan #01
• Full Sit-up Practice Test

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• APFT Practice Test

Saturday and Sunday

• Light Stretching and Rest

Diet advice for Operation Pushing for Points, Volume 2:

We encourage you to reduce the consumption of bread, dairy products and sugars. Want to read more diet advice? Go to Operation Diet Dissection. Be certain to check with your physician before making any changes to your diet or exercise plan.

Equipment Needed:

• None

Forms Needed:

• DA FORM 705

If you would like detailed instructions on any of the exercises mentioned in the 30-day calendar, download a free copy of Operation Pushing for Points. Use our APFT calculator to track your fitness test results.

Let us know how the program is working for you! Email us directly at sgtken@gxonline.com, or post your blog here.

HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Basic Training for Life - Part 2, Lower Body Training for Youth

Q.

Sgt. Ken and Stephanie,
I am 17 years old, and I really want to get fit. I play softball and run everyday, but what else can I do? I find it hard to stay motivated. I start a workout, but I get bored of it, so I quit. I am not overweight or anything, but I want to be in good shape!

Thanks,
Kristen

A.

Hello Kristen,
Thanks for writing to us! Our advice is to plan your workouts for the week ahead of time. You can get as specific as you want. Try to plan for three to five days of exercises during the week. Add our Hooah! fitness circuits to your weekly program. They are quick and effective!

Most Hooah! fitness circuits take anywhere from 15-30 minutes, depending on how many times you repeat the exercises. This Hooah! fitness circuit focuses on the lower body. We suggest that you pair it with a short run.

Good luck with your training, and let us know your progress!

Best Wishes,
Sgt. Ken and Stephanie

Warm Up Phase

1. Aerobics: Example: Running in place; Side-Straddle-Hops (Jumping Jacks); High Steps/Knees (4 minutes)
2. Stretching: (4 minutes)

Muscle Target Phase

Step-ups

Start: Stand behind a bench or platform that is 12-16 inches off of the ground. First, place your left foot firmly on the step.

Actions: Slowly transfer your weight to your left heel and step up onto the bench until your right knee bends at a 90-degree angle. Slowly return to the start position. Complete the necessary amount of repetitions and switch legs. Continue until your goal is reached. Note: The opposite leg will never touch the bench until the goal is reached.

• Basic — 1-5 repetitions
• Intermediate — 6-10 repetitions
• Advanced — 11-20 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Lunges

Start: First, place your left leg in front and your right leg behind you with your toes pointing forward. Your upper body is upright and your shoulders are lined up over your hips. Position your arms at your sides with your hands on your hips.

Actions: Lower your body by bending both legs at the knees until your forward leg achieves 90 degrees of knee flexion. Maintain your balance in the center. Return to the starting position. Complete the necessary amount of repetitions and switch legs. Continue until your goal is reached.

• Basic — 1-5 repetitions
• Intermediate — 6-10 repetitions
• Advanced — 11-20 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Squats

Start: Stand with a neutral spine, toes pointing forward, legs placed hip-width apart and arms at your sides.

Actions: Lower your body by bending both knees. While moving downward, bring your hips back as if sitting on a chair. Maintain your weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Slowly return to the start position. Continue until your goal is reached.

Warning: Do not let your knees bend beyond your toe line.

• Basic – 1-10 repetitions
• Intermediate – 11-20 repetitions
• Advanced – 21-40 repetitions

Hooah! Challenge:

Hold a medicine ball or a set of dumbbells while performing this exercise.

Crunches

• Basic – 1-10 repetitions
• Intermediate – 11-20 repetitions
• Advanced – 21-40 repetitions

Hooah! Challenge:

100 repetitions!

Cool Down Phase

1. Stretching (4 minutes)

The REAL Hooah! Challenge:

Repeat the Muscle Target Phase!

• Quick Fix – 1 full set = approximately 15 minutes
• Fast and Furious – 2 full sets = approximately 18 minutes
• Mother Load – 3 full sets = approximately 21 minutes

Note: The Warm-up and Cool-down phases are only performed once.

Equipment Needed: Step or bench

We have tried this program with thousands of youth all over the country in the Recruit Sustainment Program (RSP). We have seen tremendous results from all of them!

"The hard part about losing weight is getting started and figuring out what to do. With SGT Ken’s Basic Training for Life program, it tells you exactly what to do and for how long. The only thing left to do is to go out and do it. I joined the Guard, and I knew I was overweight. I contacted SGT Ken, and he sent me his Basic Training for Life workout routines and nutrition program from Operation Fit to Fight. Within the first two weeks, I lost 10 pounds and could feel that I was getting stronger. Within a month of doing his program, I could do a pull-up for the first time in my life. I have done a lot better on my APFT scores and have had nothing but success from SGT Ken’s workout routine."

PFC Mark Morgan
Arizona Army National Guard

Want more workouts for youth? Try Basic Training for Life, part 1, Upper Body Training for Youth. Part 3, Core and Cardio Training for Youth, will be coming soon!

Let us know how Basic Training for Life is working for you! Email me directly at sgtken@gxonline.com. For more health and fitness information, go to www.1-800-GO-GUARD.com/fitness. HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Fight Winter Weight Gain - Top Ten Eating Tips

As fitness professionals, one of the number one dietary questions we receive is ‘What should I eat?” The question generally stems from the fact that the person asking has started a workout routine and is looking to make the complete lifestyle change to maximize results. Many people turn to various trends, including diet fad books and magazine articles featuring celebrities’ weight loss success stories using the latest fads. However, most of the people who ask us this question are tired and wary of fads and just want healthful advice. The question is really, “Where should I begin?” If you are making a dramatic change or series of changes to your diet, we highly recommend paying a visit to your doctor. Once you are ready to fight winter weight gain, follow our Top Ten Eating Tips.

10. Avoid imbibing Monday-Thursday

(and, don't make up for lost time over the weekend).

Bottom line up front, you will lose weight if you stop, or reduce, your alcohol consumption.

9. Don't eat fried food

Some of our recruits are under the assumption that some foods are ALWAYS healthy anyway they are prepared. NOT SO!

8. Cut down on your red meat consumption

The findings, published in the Journal of the American Medical Association (Vol. 293, No. 2: 172-182), indicate a link between eating red meat and colon cancer.

The long-term project studied the amount of red meat eaten over a decade by a group of 149,000 adults between the ages of 50 and 74. The results indicate that the "people who ate the most red meat were 30%-40% more likely to develop cancer in the lower part of the colon, compared to people who ate the least." ¹

7. Cut back on sugar drinks

Or, cut them out altogether while on the weight-loss path. Don't forget that your drinks contain calories, too. Jamba Juice and Starbucks have more than a few drinks on their menu with over 500 calories, and some upwards of 680 calories!!! The amount of carbohydrates and sugars packed into these drinks acts like a nuclear sugar bomb on your blood sugar levels.

6. Maintain portion control

Again, just because the protein in chicken is good for you, doesn't mean you need to eat the entire chicken for dinner! ²

5. Stop eating after 8pm

(unless you are pulling the night shift!)

Your body goes into rest mode and doesn't need the extra calories to sustain it. If you are craving a sugar snack, try having it during the day when you can still burn the extra calories.

4. Get enough sleep

Study after study shows that sleep deprivation may have a link to over eating and weight gain. ³

3. Drink plenty of water

Don't substitute coffee, teas, soda or juice if you are thirsty during the day while maintaining a moderate or sedentary job. Side note: if you are out in the field or doing athletic activity, you will need to add salt to your water in order to hydrate your body.

2. Add color to your dishes

Just because you are trying to lose weight doesn't mean you need to dress your food down. Add splashes of color with vegetables like bell peppers, which also happen to be rich in vitamin C, beta-carotene and fiber. ⁴

1. Variety is the spice of life

Strive for a balanced diet including a daily dose of fiber!!!

Written by Stephanie Weichert.

Sources:
1,2 www.cancer.org
3 www.medicinenet.com
4 www.wholehealthmd.com

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

The Monster in You - Energy Drinks and You

Q.

Dear Stephanie and SGT Ken,
Hello. Thanks for the nutrition advice in Operation Diet Dissection. I have a question about energy drinks. How healthy are they?

Thanks,
Private First Class Keith

A.

Dear Keith,
Thanks for the compliment! We hope that Operation Diet Dissection is working for you!

Regarding energy drinks, here are some key points to keep in mind:

• Consuming excessive sugar may cause sleepiness. The quick fix of consuming the added refined sugars causes the blood sugar to spike and then drop to an unnaturally low level. Low blood sugar can lead to low energy levels.


• Energy drinks are known for and are marketed as having
  excess caffeine in each drink. Some people believe
  energy drinks are considered an acceptable alternative to
  sleep — get more done in less amount of time by buzzing
  through your busy day. However, some studies show that toomuch of a good thing can prove to be toxic.*


• Unfortunately, energy drinks have more than just caffeine. Many of them are also packed with sugar. The sugar overload may lead to symptoms of diabetes.

FDA.gov states that based off of a 2,000 calorie per day diet for adults, a healthy diet should not include more than 300g of carbohydrates. The level of carbohydrates is based on 60 percent of total calories consumed. Sugar falls under this category. Health.gov lists 18g of refined sugars as a discretionary calorie allowance for a healthy diet based off of consuming 2,000 calories per day.

Because of the perception that bigger is better, people often consume more than the serving size of 8oz. However, even when you only drink the recommended serving size doesn't necessarily mean you are safe. Many of the energy drinks boast over 50g of sugar packed into one serving size. This is almost three times more than the recommendation set by the USDA Food Guide. The worst part is, people are drinking multiple energy drinks.

According to an article by the Harvard School of Public Health, more than 18 million American's have diabetes. The article states that if American's continue on the same growth trend, 22 million people will have diabetes in 2025. While some people are born with the predisposition for diabetes, it is becoming more common for adults to develop Type Two diabetes as a result their lifestyles.

While SGT Ken was assigned to a recruiting team for a short time, he dealt with an applicant being disqualified for diabetes. He found out that it was not diabetes, but the result of a six-month consumption of energy drinks. If you would like to read that story, download the article The Monster In You!. The article also includes additional details on several brands of energy drinks and how they damage your body.

Lastly, we would like to hear your nutrition and fitness requests. Please email me your progress at stephanie@gxonline.com. Or, simply post your request in this blog and we will respond right away!

Thanks for serving our great country!

Best Wishes,
Stephanie Weichert

References

* Harvard Health Letter printed by Newstarget.com on November 6, 2006 entitled, "Sugary Beverages Fuel the Obesity Epidemic"
* According to a "Nutrition and Health Info-Sheet" produced by Phd's at the University of Davis in November 2006, caffeine consumption in excess of 400mg may lead to nervousness, irritability, sleeplessness, increased urination [read: dehydration], abnormal heart rhythms (arrhythmia), decreased bone levels and stomach upset.
* www.hsph.harvard.edu/nutritionsource/diabetes.html

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Diet Dissection

Q.

Dear Stephanie and Sgt Ken,
How can I eat reasonably healthy on days when I don't have time to make a full balanced meal? Do you have any suggestions for quick fixes?

Thanks,
SGT Brown

A.

SGT Brown,
Hello. Thanks for writing! The fact is that we all love sandwiches. Sandwiches are a great nutritionally balanced meal. They can include good combinations of carbohydrates, protein, fat, vitamins and minerals, and they are easy to make! 
To make it a little healthier, try experimenting with your bread choices. Instead of white bread, try whole wheat, whole grain, rye, or even skip traditional bread and make a wrap or use a pita.

Hints:

• Choose lean meats, like roast beef, turkey, chicken, or ham. If you are concerned about the fat content, try luncheon meats labeled at least 95% fat free.
• Stack on the vegetables. Try a different variety of lettuce, like green or red leaf, romaine, spinach, or even bean sprouts. These add variety and increase the sandwich’s nutritional value. Generally, the darker the leaf, the better it is for you.
• Don't forget the condiments. While some condiments have a reputation of being high in fat, they can still be used in a well-balanced diet. Remember to use a smaller portion size or try the reduced fat varieties of mayonnaise or salad dressing. For extra zing with fewer calories, try mustard instead.

If you would like more diet and nutrition advice, download a free copy of the article titled Operation Diet Dissection or view it online. And, if you’re looking for the perfect workout to follow with your new diet plan, try our full-body workout called Operation Rapid Response.

Lastly, we would like to hear how it is working for you. Please email me your progress at stephanie@gxonline.com. It may take a few weeks for your body to adjust to the change of diet. Once that happens, you will see a huge increase in your energy levels!

Thanks for serving our great country!

Sincerely,
Stephanie Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Go for the Block!

Q.

SGT KEN,
Hello. I read that you have climbed Mount Whitney. How did you train for the climb and what are some things that you brought with you?

HOOAH!
SGT Steve C.

A.

SGT Steve C.,
Hello. In order to train for any hike or climb, I trail run, hike with a full backpack or climb a Stairmaster at a gym, perform a great deal of leg and core exercises, and stretch in each workout. The magnitude of the hike or climb will determine the length of the exercise preparation

Regarding what to bring, one of the most important items I brought with me was sunscreen. Since skin cancer is on the rise, you will want to go for the block that counts! Use sunscreens that block both UVB and UVA light. Look at the ingredients and make certain that it contains both titanium dioxide and zinc oxide. I use SPF 30, or higher. So should you!

Feel free to contact us, with any questions that you may have. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Drink to good health!

Q.

SGT KEN,
Hello. First I wanted to say, “Thanks for all that you do!” My question is concerning water consumption. My wife tells me to drink more water. I sit in front of a computer all day and frequently forget to get up and get a drink. And, I don’t want to have to go to the restroom all of the time.
Is it really that important?

SGT Jeff J.

A.

SGT Jeff,
Hello. Thanks for the compliment! Regarding water consumption, your wife is correct! The toilet trips are worth it. The fact is that drinking 64 ounces of water every day flushes toxins out of your system and makes you less hungry.

I, too, spend time in front of a computer. I like to prepare my water bottles the day before. This way, I will have my goal in front of me. I drink a lot of water before dinner in order to diminish my appetite. I also drink at least 16 ounces of water the moment I wake up. Drinking water as soon as you wake up will jump-start your metabolism.

Try it for a month, and let us know how it is working for you. Like many others, you may see a huge increase in your energy levels. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Superset to Burn More Calories!

Q.

SGT KEN,
Working out in the gym is getting boring. And, I seem to have reached a plateau. What do you do to make your workouts more interesting and intense?

Thanks,
PFC Devin B.

A.

PFC Devin,
Hello. Thanks for reaching out! What I like to do make my workouts more interesting and intense is Superset my entire fitness program. Supersets are where you organize multiple weight training or body resistance exercises and perform them with little or no rest in between each exercise. I try not to rest more than 45 seconds between exercises, unless completely necessary. This helps me reach target rates earlier in my fitness program and burn more calories in a shorter period of time.

Use the following formula for your fitness programming in the gym:

Weight Training Body Basics

Bulk Up – 3 sets of 4-6 repetitions each with Heavy resistance

Maintenance Drills – 3 sets of 8-12 repetitions each with Medium resistance

Sculpt Down – 3 sets of 15-20 repetitions each with Light to Moderate resistance

If you want a great program that will help you improve at push-ups, click here. Try it on Monday, Wednesday, and Friday, for two weeks, and let me know how it is working for you. If you want to try my favorite workout to Superset with, email me for a free copy at sgtken@gxonline.com. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.