Fitness experts offer tips on keeping resolutions Published Jan. 11, 2010 By Monica Mendoza 21st Space Wing staff writer PETERSON AIR FORCE BASE, Colo., -- It's a new year and that means setting new health and fitness goals. Peterson fitness and health experts tell Airmen to start slow, whether they are starting a new workout program or changing their eating habits. Going too fast, too hard can cause injuries and be discouraging. Ben Beck, Peterson's Fitness and Sports Center director, said the gym will be filled with "new year's resolutioners." Experts at the Health and Wellness Center and the Fitness and Sports Center can help a person set goals - exercise goals and healthy eating goals - and keep them. The HAWC is inside the fitness center, Building 560. For classes call 556-4292. Fitness specialists at the gym's front desk can show newcomer's how to use gym equipment and give pointers on how to design an effective workout. This year, Airmen will be required to pass a more rigorous physical fitness test and will test twice a year, instead of just once as was the case with the previous test. For details on the new physical fitness test and requirements, go to http://www.afpc.randolph.af.mil/affitnessprogram/index.asp. Here are few tips offered by Peterson fitness, health and nutrition experts to help Airmen break the cycle of breaking resolutions. 1. Dedicate an hour of your day to fitness. Put all meetings into a different timeframe and block out one special time five days a week for nothing but fitness and stress reduction (which is a byproduct of working your muscles and raising your heart rate in a healthy way.) This one hour, out of the nine you give to your employer, is yours and only yours. Sit at your desk when you're done working out and eat a sandwich so you can recharge your internal batteries. - Ben Beck, Peterson Fitness and Sports Center director 2. Find a way to keep yourself motivated. Don't go and do the same workout every time. For example, if you like to run, then one day do the treadmill; next time, use a stair stepper; and if weather is good, next time, take a run outdoors. Use variety to keep yourself interested. Also, if you're just starting to exercise don't pile workouts together. Start out three days a week for four to six weeks so that way you don't stress your body out by overloading it. - Senior Airman Joel Key, fitness specialist 3. Eighty-five percent of life is showing up. Show up, step up, move up - all it takes is one step forward for progress. The HAWC has the "Fit to Fight, Be Ready" class to assist active duty personnel in setting goals and taking action towards becoming fit to fight and fit for life. Classes are offered every Thursday from 9 to 11 a.m. Sign up through the HAWC scheduler www.halfway.peterson.af.mil/hawc//pha/cfupdate.cfm. - Cindy White, 21st Space Wing chief of health promotions 4. Our motto at the HAWC is, "See us now, before you need us later." The HAWC is supposed to be prevention. We want to see you for prevention, before you have problems of being overweight, with sleep apnea or diabetes. Once you start a program, stick with the plan. Don't tell yourself, 'I'll have just one cigarette,' or 'I'll take off just one day of working out.' In February, the HAWC is teaming with the Fitness and Sports Center in the "Largest Loser Program." Those who think they are slipping with their New Year's resolutions can sign up for that program. This is not just a weight-loss program; it is an activity program and it's part of the Year of the Air Force Family events. - Staff Sgt. Michael DeCarmo, 21st Space Wing Health and Wellness NCOIC