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September Fitness Center Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron
Make sure you bring your snacks to work, so you aren't raiding the vending machines. Remember, eating smaller meals every 3.5 to 4 hours a day prevents you from starving and overeating at your next meal.

Healthy a.m. snacks
-Apple slices with peanut butter or apple butter
-Banana slightly frozen and cut lengthwise, putting peanut butter or apple butter inside.
-Greek yogurt with orange
-Flaxseed round with apple butter

Healthy p.m. snacks
-Hummus with carrots or favorite raw veggies
-Low sodium V-8 (tomato version) with string cheese OR 1 boiled egg (If you like the spicy version of V-8, add cayenne pepper to the low sodium so you are getting less sodium). Also, if you don't like the taste of the tomato version, try heating it up and adding the cheese after to make a soup out of yours!
-Almonds with raw veggies
- Fat free Cottage Cheese mixed with low fat yogurt

Remember to read your labels and watch your serving size! Also, make certain you are eating the raw or natural nuts, so you aren't getting in more sodium than necessary.

Also, mixing up your workout routine every 3-4 weeks will keep your muscles confused and also prevent boredom in the gym! Aim for 4-5 days of cardio (30 minutes each session) or working up to that goal. And aim for three days of strength training.

If it's time for a different routine and you need some new ideas, feel free to e-mail me, so we can set up an appointment and get you moving!

Don't wait for your next PT test. Stay PT ready!