90 at 90: nutrition matters Published Feb. 16, 2012 By Airman 1st Class Whitney Tucker 36th Wing Public Affairs ANDERSEN AIR FORCE BASE, Guam -- As Team Andersen members strive to attain a 90 percent on their physical training test, they are left to sort through the thousands of articles on the Web about how to lose weight and keep it off. The trouble is, each source swears to a different fat-blasting method than the last. This year, Team Andersen members can rest assured that among all the diet pills, work-out DVDs and questionable protein shakes, there is one sure-fire, time-tested method that is often overlooked: nutrition. "Food is fuel for the body," said Byron Hardy, 36th Wing Health and Wellness Center exercise physiologist. "The American diet is far too processed. You should try to eat as many natural foods as possible. I advise Airmen to stay on the perimeter of the Commissary, where they'll find healthy foods such as fruits and vegetables." Because correcting bad habits developed over a lifetime can be easier said than done, the experts at the HAWC have put programs in place to help ease the transition. "We offer to go to the dining facility with dorm residents and show them what the healthy options are," said Autumn Bradford, HAWC nutritionist. "For Airmen who live in base housing or off-base, we offer Commissary tours. We'll walk through and point out good and bad foods to help you be more successful shopping on your own." For those who are new to the wide world of fitness, health and proper nutrition, knowing how to set up a balanced schedule that includes all the activities and lifestyle changes necessary to get fit can be confusing and intimidating. The fitness professionals at the HAWC are here to help. 36th Wing Airman Profile: Chief Master Sgt. James Slisik, 36th Operations Group superintendent: When we moved from the bike test I scored a 92 percent on my first physical training test. Thanks to hard work and self discipline, I've slowly improved my score year after year culminating in a 98.3 percent over the last two years. Now, I realize most of you are probably thinking 'what does the Chief have to worry about, he already has a 90', but I worry. My dad had his first heart attack at age 41; his third heart attack killed him at 62. I'm 42. Using only family history as an indicator, I'm due a heart attack any time and only have roughly 20 years life expectancy left. Now, I can't control my family history but I CAN control my life style choices. I choose not to smoke, I try to eat healthy foods and I choose to exercise. I'm running for my life, not just because the Air Force set a standard; that's just one important reason, but I run because I want see my kids graduate, I want to see them get married and I want to grow old with my wife. Some may say that's selfish, I say it's a win, win, win: a win for the Air Force, a win for my family and a win for me. Chief Slisik Cardio Abdominal Circumference Push-ups Sit-ups Composite Score Fitness Level 11:03 / 58.30 29" / 20 61 /10 56 / 10.00 98.30 Excellent I challenge each of you to strive for a 90 or better and help us meet the 90 at 90 goal, not only for the Wing but for you and your family. Run for your life. 36th Wing Airman Profile: Chief Master Sgt. Margarita Overton, 36th Wing command chief: I am not an athlete, and I wouldn't call myself an extreme enthusiast for hard-core, advanced level workouts. What I do have in my favor is consistency. My goal is to work out a maximum of six times a week, minimum of four times a week. My workout is usually about 45 - 60 minutes of cardio at least 5 times per week and 30 minutes of strength training at least two times a week. While I did still score an excellent on my last assessment, my run time, push-ups and waist measurements were not as good as they have been in previous years. Chief Overton Cardio Abdominal Circumference Push-ups Sit-ups Composite Score Fitness Level 13:54/58.20 31.10"/20 23/8.50 46/10 96.70 Excellent I'd like to get back to my previous level of fitness by decreasing my run time by at least one minute, getting my waist down to 29 inches and shooting for at least 30 push-ups. To do so, I will have to incorporate sprints into my workout at least twice a week and focus on core/upper body strength training twice a week. I'm also reading up a lot on nutrition so I can make better choices at meal time. I get bored very easily, but I overcome that by setting mini-goals (60-day, 90-day, etc.) and maintaining variety in my workouts. You don't have to be an athlete to score a 90 percent or better. All you have to do is commit to a consistent frequency and make your workouts count by exerting yourself and using proper form. I look forward to seeing you around the installation as we encourage each other to accomplish our fitness goals.