YOKOTA AIR BASE, Japan --
Yokota got a jump on New Year’s fitness and health
resolutions this year, with an influx of people utilizing base fitness services
around November. Yet, achieving energy, a more attractive figure and elevated
mood from a healthier body is a long-term goal. Let’s look at some ways to make
sure that this year’s fitness enthusiasm becomes a lasting lifestyle.
Ally Washburn has been working at the 374th
Force Support Squadron Samurai Fitness Center for three and a half years. In
that time, she has noticed something about the social aspect of fitness.
“I’ve seen the most success from people who are held
accountable for their workout,” Washburn said. “This could either be by having
a workout partner or by making plans to see people in classes. It’s easy to
stay home and shrug off your workout when it’s just you.
Washburn leads a Zumba class at the fitness center, which
is an energetic dance-style aerobic workout.
“There is a group of gals who go to all the Zumba classes
together,” Washburn said. “They have fun doing it, but I have also seen them
ask each other where a specific person is if they are absent. When they come back,
the squad is always excited to be back together.”
Brandon Waller, 374th Aerospace Medicine
Squadron Health Promotion Flight director, has been in the fitness industry for
his entire working life. Waller has also observed the success of group-fitness from
the accountability develops between the group members as they form personal
connections.
Waller has a few other suggestions to turn high hopes into
long-term success.
Start with the Wellness Workshop
“Everyone on base should take
this class if they can,” Waller said.
The workshop is fun and highly
informational, according to Waller. Participants can expect to experience a fun
atmosphere where they will receive a wealth of information about health and
fitness from meal planning, to injury prevention to debunked myths and much
more.
“We don’t want people thinking
that a healthy lifestyle is boring or that they have to change their entire lifestyle,”
Waller said. “They don’t have to give up beer and donuts but there’s a way to
go about it and here’s how you can do it.”
The next Wellness Workshop
will be on Jan. 20, 8:00 a.m. to 2:00 p.m. at the Professional Development
Center.
Workout
at least four days a week
It’s good to have more workout
days than off days, according to Waller. Start the week out strong: the most
important day to never skip is the first workout day of the week.
Have
a backup workout
Waller stresses that a full
day should never be wasted. If any workout day of the week has to be skipped,
have a short, simple backup workout. For example, five sets of 10 pushups, sit
ups and squats.
80% diet, 20% fitness
Don’t forget that the secret
to weight management is largely based on diet. Considering that every person is
different, it’s important to find a personalized balance. Good sources of
nutritional information are the Wellness Workshop, 374th Force
Support Squadron Samurai Fitness Center personal trainers or a consultation
with Waller.
Have
a plan
“If you don’t plan it, you’re
not likely to achieve it,” Waller said.
That goes both for fitness and
health, according to Waller. Plan specific workout times and days and to avoid
last minute bad choices, have an idea of what to eat for breakfast, lunch and
dinner.
The HPF and the Samurai Fitness Center have a variety of
programs to make this year a healthy success for Yokota personnel and family
members.
The HPF offers a number of services by appointment. These
services include health consultations for nutrition and exercise, running form
analysis, body fat composition analysis and tobacco cessation. There is also an
on-call Military Family Life Counselor.
Those interested in health and fitness may also be
interested in attending the HPF’s Healthy Base Initiative Support Group, where they
will learn about lifestyle balance.
The HPF’s Warrior Run is another option. It is a
thrice-weekly program specifically designed to improve PT scores. Last Warrior
Run yielded an average of a 2.5 inch waistline reduction, 11 more pushups, 8 more
sit-ups and a 2 minute decrease on the 1.5 mile run. The next Warrior Run
begins Apr. 10.
The Samurai Fitness Center has personal trainers and a
variety of classes every night of the week. Their classes include indoor cycling,
tactical fitness, strength and sculpting, care conditioning, high intensity
interval training, Zumba, Jiu Jitsu, Core and Circuit, Cardeo Kickboxing, Yoga,
Krav Maga, Insanity, p90X and Pilates.
For more information on any of the HPF’s services, contact Waller
at 225-8322, email HAWCScheduling@us.af.mil
or check out their Facebook page. For more information on any of the Samurai
Fitness Center’s services call 225-8890 or visit their website at http://www.yokotasupport.com/fitness/.