STRONG B.A.N.D.S : Balance, Activity, Nutrition, Determination and Strength – promotes healthy, active lifestyles for Army communities. It helps motivate Army Soldiers, Families, Retirees and Civilians to get and stay fit. Get involved at our garrison events from May 1 - June 7!!

May 1st - 10th: Balance 
BOSU balance exercise challenge. Stop into the Fitness Center to take the challenge or complete at home!

Beginner: Balance with both feet on blue side

Intermediate: Marching on blue side

Advanced: Squats on blue side

May 11-17: Activity 

Machine Based Strength Circuit

Warmup for at least 5 minutes on one of the cardio machines (Treadmill, elliptical, bike, rower, etc.) 

Next begin the strength circuit. For beginners: do each machine for 2 sets of 15 repetitions with at least 30 seconds of rest in between sets. Intermediate and advanced may use their usual sets/reps scheme. Begin with the lightest weight and increase the weight slowly until you feel fatigued within the last couple of repetitions in that set.

1. Leg Press                                                          2. Chest Press

3. Lat Pulldown                                                   4. Shoulder Press

5. Abdominal 

Don’t forget to stretch! If you need any assistance with the machines or circuit, stop by the front desk and we will be happy to help! 

May 18th - 24th: Nutrition 

Example Meal Plan - Eating Well 

Breakfast:

• 1 serving Sheet-Pan Quiche
• 1 medium banana

A.M. Snack:

• 1 serving Lemon-Blueberry Frozen Yogurt Bites

Lunch:

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack:

• 1 medium apple
• 2 tablespoons smooth natural peanut butter

Dinner:

• 1 serving Sausage-Kale One-Pot Pasta

Daily Totals: 1,840 calories, 82g fat, 25g saturated fat, 97g protein, 189g carbohydrate, 35g fiber, 1,897 mg sodium 

Make it 2,000 calories: Add 2 tablespoons unsalted whole almonds to A.M. snack and add another ¼ avocado to lunch.

USDA What's MyPlate All About?
From MyPlate to your plate, every plate tells a story. Learn more at MyPlate.gov
MyPlate Tip Sheets: https://www.myplate.gov/myplate-tip-sheets

We are excited to announce that Fitness Classes will be starting up again in June! All classes will be first come, first serve. Max class size is 8 participants. These first classes will be FREE!

Strength Circuit:

This class mixes cardio, muscular strength, and muscular endurance for a total body workout. It’s an excellent way to add variety to your workout program. All fitness levels welcome! Taught by Sarah Ayotte, Certified Personal Trainer with a BS in Exercise Science

Fit Camp: 

Inside this class you can expect a balance of strength, cardio, and muscular endurance. Throughout this sweaty 30 min session you’ll experience a variety of equipment, programming—not to mention having a blast along the way! All fitness levels welcome! Taught by Anthony Colvard, Certified Personal Trainer