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Simple solution for STAYING fit

Welcome! Commit to be Fit is a self-directed program from Fairchild’s Fitness Center. It combines the latest in exercise science, human performance, sport psychology and wellness to help you improve your health and fitness anytime, anywhere.

Before beginning this, or any workout, you should consult with your physician.

  • The Commit to be Fit may provide information related to exercise, fitness, diet, and nutrition and is intended for your personal use and information purposes only. You should consult with a physician before beginning this, or any, exercise, fitness, diet or nutrition routine, especially if you are pregnant or have pre-existing health conditions. Nothing contained in this program should be considered as medical advice or diagnosis. Your use of the website is solely at your own risk.

Just ONE simple rule

Complete twelve workouts a month! Accountability will keep you focused and on track. And it's easy. There are two ways to track your workouts.

  • At the Front Desk at the Fitness Center, get a Commit to Be Fit Punchcard. Have it punched for every workout you complete. Turn your card in and pick up a new one each month.

  • Use the button below to submit an email that you have completed 12 workouts in the month.

Journal Submission

Get REWARDS

Each Punchcard and Email you submit to Fitness each month, will be rewarded with a monthly FUN button!

You are what you EAT

Research proves that people who track their food intake are twice as successful achieving their goals as people who don't. It's that simple.

Your WORKOUTS

This is a self-directed process. We do not care how you exercise. You can choose from the workouts you find on this page or create your own. It's your choice! 

MOTIVATION

Staying motivated does not come naturally to anyone. Which is why we created this system. Here are a few tips we have found to help us:

  • Find a friend to workout with you. You can keep each other accountable.
  • Have a plan. Use the tools you find here or find your own.
  • Change your workout up from time to time. Options are a good thing.
  • Track your success with a Progress Tracker to keep you motivated to keep going.
  • Music is the soundtrack to your life. Play it while you workout.

Look and feel BETTER

When you exercise, your body chemistry changes and you feel better. No kidding! The Mayo Clinic suggests that exercise will improve your mood leaving you feeling happier, more relaxed and less anxious. Feel better, get moving!

Get RESULTS

John Gahagan, and the Fitness Team, have helped thousands of people reach their fitness goals. This program is the product of years of boots-on-the-ground experience with one goal: to help you commit to be fit! 

Here is a booklet for those of you who like to hold things in your hand. It's 17 pages of great material to keep you focused to achieve SUCCESS!

Download 'Mission Fit'

We suggest that you download 'Mission Fit' an Air Force App exercise app that provides a 12-week program of exercise routines, along with a library of 90+ exercises with detailed instructions including video, images, and textual description. The app guides users through workout routines by navigating workout weeks, days, and exercise routine instructions. It's terrific; give it a try.

Building your own workout!

Read the US Government suggested guidelines (Click to Expand)
  • 150 minutes of moderate aerobic exercise per week (30 minutes on each of five days).
  • This program is built around three workouts a week.

If you're just beginning your fitness journey, start slowly and gradually add more time and intensity:

  • Start with 25-35 minute workouts that include a warm-up (to get your heart rate up) and a cool-down (to bring your heart rate down).
  • During any workout, you should always be able to hold a conversation. If you cannot, slow it down.

You choose your reps and sets by your level of fitness. Always begin with the lowest level of repetition and add to it as you master the exercise.

  • Reps refer to how many times you repeat an exercise (8 - 10 reps to start)
  • Sets are groups of exercise reps (3 - 5 sets of 8 - 10 reps to start)

But take it slow and listen to your body.

Understanding your level of fitness is important. It will help you to avoid injury and to progress to more intense exercise. The real difference between one level and the next is experience, knowledge, intensity, and time spent achieving fitness goals. Understanding your body and how it performs exercises is how you are able to progress.

Please, review the following for your fitness level and be sure to always take it slow and steady.

Good Technique

  • Stand tall
  • Chin level
  • Look ahead of you (not down at your feet)
  • Chest-up
  • Shoulders back and down  (not hunched under your ears)
  • Toes straight ahead

Always Breathe

Breathing helps you through any activity. It helps to keep your blood pressure in the nornal range.

  • Exhale on the lift, push or pull (through the mouth)
  • Inhale on the release (through the nose)

Counting your reps helps you to keep breathing. You can't hold your breath when you are talking.

Resting Between Sets

Recovery is important as you workout. The more advanced your workout the more important your recovery time.

  • If your goal is to tone, lose weight or increase endurance, rest 20 - 60 seconds between sets.
  • If your goal is to build strength, rest 2-5 minutes between sets.

Fitness Challenges

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Climb-On Challenge

Elevation gain of 5,886 feet.

True Pioneer Challenge

Complete 300 Miles.

Trail Buster Challenge

Complete 1200 miles.

Settlers Challenge

Complete 60 miles.

5K Endurance Challenge

Complete 6 Fitness Center
5k Runs

On Demand Workout Challenge

Complete 12 workouts!

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