U.S. Army HOOAH 4 HEALTH Fitness - Take the Eat Healthier and Exercise (E & E) Challenge

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This feature is provided for informational purposes only. Answers to all Ask Lucy questions are provided as suggested guidance to enhance your desire to assume self responsibility for your exercise and nutrition program. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns.

Fitness expert and SPA HOOAH Body Room host Lucy Hawkins offers some tips and inspiration to get you moving to meet your personal goals and fitness requirements. Army Fitness Expert Lucy Hawkins

I am Lucy Hawkins, a Fitness Consultant and Manager for the Army National Guard Readiness Center (ARNG RC). I provide fitness and wellness guidance for more than 20,467 active duty, reserve and special works Soldiers to include Department of Defense civilians and contractors. Every work day, I coordinate and conduct aerobic exercise classes, nutrition and weight-loss classes, and I am eager to share my knowledge and experience with all of you. As a retired US Army Drill Sergeant/Master Fitness Trainer, Advance NCO Academy Instructor and JROTC Instructor, I understand first-hand the importance of assuming self-responsibility for fit-for-duty status and the kind of determination and support that Soldiers need to keep Army Physical Fitness Test (APFT) scores a GO.

In February 1982 I had just come from AIT and was assigned to the Hoffman Building in Alexandria, Virginia working for the Department of the Army. I was like any other Soldier. On almost every Monday of every week prior to the test, I would promise myself that I would get serious and start training for the twice a year APFT. I procrastinated day-after-day, and finally one month prior to the test I had no choice but to drop weight and get in shape. I waited until the last minute to train, and in the process pushed my body and hurt myself. After this experience I decided that I wasn't going to do it this way again. I started an exercise class at the Hoffman Building and made it my mission to inspire military and civilian personnel to work out with me at least three days a week. This activity prompted Hoffman to open a mini-gym and we expanded the program to five days a week. I wanted to maintain a certain level of self-motivation and fitness everyday, but for me, exercising alone is no fun. I feed off of the enthusiasm of others. This experience motivated me to pursue a career in fitness and training.

You have been implementing a quick start fitness program at the Army National Guard Readiness Center (ARNG RC) since last fall. What are the key elements of that program, and what kind of results has the program enjoyed?

12-WEEK Eat Healthier and Exercise (E & E) CHALLENGE
Are you 5 to 100 lbs over your comfortable weight? Are you tired of holiday and special occasion weight gain? Are you ready for a weekly commitment to exercise and good nutrition? If you answered, yes to one or more of these questions you are ready for the E & E Challenge.	E & E = Eat healthier and Exercise at work/home. Six days a week workout program, 12-45 min, Cardio and strength training. Three healthy meals and three healthy snacks per day. UNLIMITED LIFE-TIME BENEFITS!

The key elements of what I call the E&E Challenge focus on making good decisions: eating nutritious foods and getting some form of exercise everyday. Weight gain and exercise complacency during the three major holidays between Thanksgiving and New Years encourage overall sluggishness and lead to discouragement. If a conscious decision is made prior to these holidays to maintain good nutrition and exercise habits, weight gain does not occur and does not have to become an issue after the holidays. I advocate eating three nutritious meals and three light snacks a day. Making the right food decisions and 30 minutes of exercise a day yield rewarding results. At the Army National Guard Readiness Center (ARNG RC) implementation of this program has at the very least prompted people to look at personal eating habits and exercise regimens. One of our participants has lost 20 pounds and many others who weren't exercising at all are now using the Tommy Hill Wellness Center on a regular basis. The name of the game is to exercise and eat what you know is going to fuel your body. Balance is the key to success.

Please recommend one or two types of exercise that almost anyone could do to augment balanced nutrition and jump-start a weight loss program?

Injury issues must first be addressed prior to starting any exercise program, but even if you have an injury or physical limitations, non-impact machines can be used to work the cardiovascular system and strengthen the upper body*. Maintaining flexibility and mobility becomes extremely important as we age. Begin by stretching and then combine that with walking or swimming for instance. Eventually if there are no limitations or restrictions from your healthcare provider, work up to a more intense form of exercise such as aerobics, jogging, or lifting weights.

* You should obtain medical clearance from your physician prior to starting any new exercise routine. This is extremely important if you have been inactive for 6 months, are over the age of 40, or have any previous or existing injuries.