Commit

to be Fit

Here's How
It Works

Staying fit shouldn't be COMPLICATED

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.

  • Workouts
  • Nutrition
  • Motivation
  • Peer group support
  • $120 value TOTALLY FREE TO YOU!

  • 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

Accountability will keep you focused and help eliminate the distracting activities and unproductive behavior that keeps you stuck and gets you off track. The only thing we REQUIRE you to do, is to keep track of your workouts and challenges on your 30-Day Workout Journal listed below and email it to: C2BFairchild@gmail.com

  • Download the 30-day Workout Journal to track your commitment to workout 3 days each week.
  • Submit 30-day Workout Journal to the Fitness Center at the end of each month to earn your flair motivating button - just keep reading...

Get REWARDS

Each complete Journal you submit to Fitness each month, will be rewarded. Come on, who doesn't like getting rewards? And ours are great FUN!

Keep track of your workouts and challenges on the Monthly Workout Journal (link is above) and email it to: C2BFairchild@gmail.com

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 three times a week. You can choose from any number of video or paper workouts or challenges found here or you can do your own. We start with a few basics: cardio, strength and flexibilty.

Support and MOTIVATION

Some people think that fit people find it easy to workout and, well, stay fit. FALSE. 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 with My Fitness Pal 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.

Track your PROGRESS

With an smart app you can go anywhere and keep track of your fitness and your nutrition and be a part of a group to offer support and insights. At the 'My Fitness Pal' app, we've created a 'Fairchild AFB Commit to Be Fit' group. Download the app on your smartphone and join us for some FUN! You do not need to purchase the premium version, just use the FREE version.

Building your own workout!

The US Government guidelines suggest:

  • 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.

92d ARW Command Chief - #Fairchild 120

I've developed this workout to help you work toward being the best you can be.

My advice is to focus on the small wins. It's daily disciplines that make the difference. Establishing and maintaining a high state of physical and mental readiness is inherent in accomplishing the mission.

Daily discipline in all things:

  • Up early

  • Exercise

  • Personal Development

I encourage you to use the workouts below as part of the Commit to Be Fit program and earn monthly rewards. Be sure to post your successes to social media with the hashtags: #Fairchild120 #CommitToBeFit

Get after it!

Beginner

This system is built around working out three times a week. If you are a beginner, consistency is the first area we are going to develop. To build a solid foundation, you will want to choose base line exercises to build strength and work your muscles using good form. You want to start with low intensity, shorter duration workouts.

Intermediate

The intermediate exerciser has been working out consistently for some time. They have developed knowledge of proper form, making modifications, and they already understand a variety of workout styles to suit their goals.

Advanced

Someone who is at an advanced fitness level, has years of consistent experience working their body and know how to manipulate variables to challenge their training needs. They challenge their bodies for increased strength, power, speed, and extra intensity to achieve added results.

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.

Cardio

Cardio burns calories and helps to get your heart and lungs to work more more efficiently.

Stationary Cycle

Start off pedaling at a low intensity for 5-10 minutes.

Switch to medium intensity for 5 minutes, followed by:

  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes
  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes

Finish by pedaling at a low intensity for 5 minutes.

For intermediate and advanced, you can increase your intervals one minute at a time.

Treadmill

Warm-up

1.5 - 2 mph - 10 minutes

Workout

3.5 mph- 2 minutes of jogging

3.5 mph - 3 minutes walking

3.5 mph- 3 minutes of jogging

3.5 mph - 3 minutes walking

3.5 mph- 4 minutes of jogging

Cool Down

1.5 - 2 mph - 5 minutes

Use this workout at least three times per week until you begin to feel stronger. As you feel less out of breath, increase the time you spend jogging and running, while taking less for recovery until you are able to keep an easy running pace for 30 minutes.

Ellipitical

Warm-up

Slow pace – 8 minutes

Workout

Increase to Medium pace - 3 minutes - this is your baseline

Increase your pace slightly - 2 minutes

Decrease to medium pace - 3 minutes – return to baseline

Increase your pace slightly - 2 minutes

Cool Down

Return to Slow pace – 5 minutes

To progress with this workout:

  • Add more minutes at the medium pace
  • Then add more minutes at your increased pace
Stepper or stairs

You can use an elevated stepper or just a stair. Remember, to put the whole foot down evenly as you step up and down. Your arms may be at your waist or down at your sides. Your head and chest should be forward and your shoulder

Workout

At a slow pace, step up and down – 2 minutes

You can early add to this workout:

  • Add minutes
  • Increase your speed
  • Add arms over your head, and out to the side

Flexibility

Flexibility will improve range of motion and makes your workouts more efficient and improves stability.

Warm Up Routine 1

Perform each movement for 3 sets x 1 rep each. Should take 5 - 10 minutes. Remember to breathe. Take it slow and easy as you begin to get your heart rate up.

Warm Up Routine 2

Perform each movement for 3 sets x 1 rep each. Should take 5 - 10 minutes. Remember to breathe. Take it slow and easy as you begin to get your heart rate up.

Cool Down Routine 1

Perform each movement for 3 sets x 1 rep each. Should take 5 - 10 minutes. Remember to breathe. Take it slow and easy as you begin to slow your heart rate. Relish how great you feel right now!

Cool Down Routine 2

Perform each movement for 3 sets x 1 rep each. Should take 5 - 10 minutes. Remember to breathe. Take it slow and easy as you begin to slow your heart rate. Relish how great you feel right now!

Strength

You build strength by working your major muscle groups in legs, abs, butt,

Fitness Center Circuit Trac

This Workout is a perfect circuit for training at the Fitness Center. It's already laid-out in order.

  • Leg Press
  • Leg Extension
  • I/O Thigh
  • Calf Raise
  • Abdominal
  • Low Back
  • Lat Pul
  • Chest Press
  • Peck Deck
  • Overhead Press
  • Lat Raise
  • Triceps Extn
  • Biceps Curl
Fitness Center Free Weight Trac

This Workout is a perfect circuit for training at the Fitness Center. It's already laid-out in order.

  • Flat Bench
  • Incline Bench
  • Decline Bench
  • Overhead Press
  • Cables
  • Squats
  • Preacher
  • Dumbell Press
  • Dumbell Overhead
  • Dumbell Fly
  • Overhead Press
  • Dumbell Curl
  • Dumbell Extns
  • Deadlift
Fitness Center Plate Load Trac

This Workout is a perfect circuit for training at the Fitness Center. It's already laid-out in order.

  • ISO Bench
  • ISO Incline
  • ISO Lat Pull
  • ISO Overhead
  • ISO Lat Row
  • Pullover
  • Leg Press
  • Hack/V Squat
  • Leg Extension
  • Leg Curl
  • Calf Raise
  • Triceps Press
  • Arm Curl
  • Abdom/Obliq

Fitness Challenges

Climb-On Challenge

Walk, run or bike an elevation gain of 5,886 feet to the top Mount Spokane

True Pioneer Challenge

Walk of Run 300 Miles along the Chinook Trail

Trail Buster Challenge

Roll along 1200 miles of the Pacific Northwest Trail

Settlers Challenge

Walk the 60 miles along the Centennial Trail

6 X 5K Endurance Boost Challenge

Complete 6 Fitness Center
5k Runs

Fit To Fight Video Challenge

Complete 12 videos to build baseline fitness!

Latest Commit to be Fit News

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22

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