
Living Healthier
How
It Works
The solution for STAYING fit
Welcome to Commit to be Fit 2.0. What began as a fully online diet and fitness program during COVID-19 has evolved along with the latest advances in exercise science, human performance, sport psychology and wellness. Our goal then and now is to help you improve your health and fitness so that you can live your best life.
Before beginning this, or any workout, you should consult with your physician.


TRACK Your Progress
Accountability helps you stay focused. There are two ways to track your progress.
At the Fitness Center front desk, get a Commit to Be Fit 2.0 Punch card. Have it punched for every workout you complete. Turn your card in and pick up a new one each month.
Use your favorite apps to track your progress and then report it here on the Fitness Log (below).
Your Fitness Log
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!


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 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.

Earn 3 kinds of AWARDS
Each Punch card and Fitness Log you submit is tracked by Fitness Center Staff.
Challenge Coin for all the Challenges (below) you complete.
5K Pins for every Fitness 5K you complete.
Workout Buttons for each month you complete your workouts.
Check the Leader Board at the Fitness Center and see everyone's progress!
Workout to WIN Monthly Prizes
Each month your name is entered for a chance to win the following:
MAY
Slick Rock Tanning: Free Float Pass
$10 Dutch Bros Gift Card
$25 Born Primitive Apparel Gift Card
2 Tickets to Village Center Cinemas in Mead
JUNE
Free Single Class:BeYoutiful Hot Yoga Gift Card
$25 Born Primitive Apparel Gift Card
JULY
Slick Rock Tanning: 7-Day Trial Pass
$15 Roam Roasters Gift Card
AUGUST
$10 Dutch Bros Gift Card
$25 Born Primitive Apparel Gift Card
SEPTEMBER
$25 Commisary Gift Card
Free Single Class: BeYoutiful Hot Yoga
OCTOBER
$50 Billie's Diner Gift Card
Free Single Class: BeYoutiful Hot Yoga Gift Card
NOVEMBER
Slick Rock Tanning: Free Float Pass
$10 Dutch Bros Gift Card
DECEMBER
$10 Dutch Bros Gift Card
$25 Born Primitive Apparel Gift Card
Free Single Class BeYoutiful Hot Yoga
Slick Rock Tanning: 7-Day Trial Pass
La Rive Spa at Northern Quest Signature Massage Gift Card
Building your own workout!
- 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 normal 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

Climb-On Challenge
Elevation gain of 5,886 feet.
CLIMB-ON CHALLENGE

You may walk, run, or bike the Climb-On Challenge, but you need to keep track of your total positive elevation gain until that total adds up to 5,886 total feet. Click on the button at the top of the section that says 'Journal Fitness Challenges' and note that you are working on the Climb-Up Challenge and report your progress for every month that it takes to complete!
True Pioneer Challenge
Complete 300 Miles.
TRUE PIONEER CHALLENGE

You may walk or run the True Pioneer Challenge. Click on the button at the top of the section that says 'Journal Fitness Challenges' and note that you are working on the True Pioneer Challenge and report your progress for every month that it takes to complete!
Trail Buster Challenge
Complete 1200 miles.
TRAIL BUSTER CHALLENGE

For the Trail Buster Challenge, you may use any non-motorized wheeled conveyance like a bike, skates, rollerblades, skateboard (etc.). Click on the button at the top of the section that says 'Journal Fitness Challenges' and note that you are working on the Trail Buster Challenge and report your progress for every month that it takes to complete!
Settlers Challenge
Complete 60 miles.
SETTLERS CHALLENGE

. As you walk for the Settlers Challenge you need to keep track of your own progress. Click on the button at the top of the section that says 'Journal Fitness Challenges' and note that you are working on the Settlers Challenge and report your progress for every month that it takes to complete!
5K Endurance Challenge
Complete 6 Fitness Center
5k Runs
6 X 5K ENDURANCE BOOST CHALLENGE

Whether you’re just getting started or you're an experienced runner, 5k’s are a great way to build stamina and endurance. To get you started, the Fitness Center offers 5k’s (virtually and in person events) throughout the year. To complete the 5K Endurance Challenge, participate in a total of six 5k’s, either ours or any other sponsored in-person or virtual 5K, and you’ve won this Challenge. Click on the button at the top of the section that says 'Journal Fitness Challenges' and note that you are working on the 5K Endurance Challenge and report your progress for every month that it takes to complete!
On Demand Workout Challenge
Complete 12 workouts!
FIT TO FIGHT VIDEO CHALLENGE

The seemingly endless number of exercises available is enough to make your head spin. Your Fitness Center believes that a good workout should target muscle groups and give you the practical strength and muscle tone to meet your fitness goals. So, they put together these videos to help you start building your own baseline fitness with foundation exercises.
Complete 12 Fit to Fight Videos, hosted by the Fitness Center staff ,and keep track of your progress by using your Monthly Workout Journal to make notes referencing the Fit to Fight Video Challenge!
Upcoming Events

Draft & Drafts/Mag ...Hot Events, Fitness
Sep28
Draft & Drafts/Magic the GatheringHot Events, Fitness

- Alder House At the Red Morgan Community Center
- This is a new and FREE Fitness Center e-sport event in coordination with the AF Gaming Community and the Red ...

eSports Phasmophob ...Fitness
Oct26
eSports PhasmophobiaFitness

Horror game in coordination with AF Gaming

Zombie 5KFitness
Oct27
Zombie 5KFitness

- FREE
- Open to all Team Fairchild and their families
- In-Person 5K (1 mile option for the little kiddos)
- Register by October 22 at the Fitness Center ...

Lifts For GiftsFitness
Nov03
Lifts For GiftsFitness

Who: Active Duty/Guard/Civilian assigned to FAFB
0730- Showtime
0800 -1000- 1,000 Pound Powerhouse - Squat, Deadlift, Bench
1015 -1330- Perpetual Run
1345 -1500- Million Pound Bench Off – Initiation to ...