An official website of the United States government
A .mil website belongs to an official U.S. Department of Defense organization in the United States.
A lock (lock ) or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

HAWC offers great ways to get in shape

  • Published
  • By Airman 1st Class Adawn Kelsey
  • 82nd Training Wing Public Affairs
SHEPPARD AIR FORCE BASE, Texas --  Sheppard officially welcomed the New Year and what a great time to enforce those new year's resolutions. One common resolution among the Sheppard community is to get back into shape or improve fitness levels.

The Health and Wellness center welcomes people who have this goal and want to make it happen. The center has several services, programs and a resource center to help fitness-focused resolutioners get on track.

Brent Ragsdale, HAWC health fitness specialist, said that before starting a workout, it is important to have a starting point and a goal to track progress.

"Before you start working out, draw a stick figure," Mr. Ragsdale said. "Take measurements or have someone help you take measurements of any areas you are looking to tone. Then write the measurements down and this will be the starting point."

He said the key to tracking progress is to use workout regimen and measurement logs as proof of success.

"The tape isn't going to lie," Mr. Ragsdale said. "However the scale can lie. If you see that you are gaining weight it may be that you are gaining muscle mass. Use your measurements and look at how your clothes fit. If they are fitting better or getting lose on your body, it is a good sign your composition is changing."

John Martin, HAWC exercise physiologist, said one of the first ways to plan a goal is to look at time allotments, how much exercise time is accessible, how long it takes to get from point A to point B and begin planning from there.

"Think about taking your child to work out with you or ask yourself if you have a way to work out at home," Mr. Martin said. "Come to the HAWC and we can help you make goals. We call them SMART goals: specific, measurable, attainable and trackable. It takes one month to create a habit. It is a SMART goal to have a one-to two-pound loss goal per month."

Andrea Hicks, HAWC registered dietitian, said goal setting is the first place to start, but many people expect changes in one month. When they don't see changes they quit and that is why it is important to have short term goals that lead to the ultimate goal.

"That is why it is so important to have milestones," she said. "In two weeks, they might get off track so it really helps having a four-, six- and eight-week goal. Take inventory of how you are doing and then keep it up. Never give up if you get off track; always keep working toward that goal."

All HAWC programs and services are free of charge. A health care provider can refer patients to a class or people can self register by contacting their base HAWC.