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February Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

Create a workout regime for the New Year

Skip the morning scavenger hunt: Prepping the night before only takes a few minutes and helps avoid wasted time frantically searching for the essentials. Do a load of laundry if you need to, and then lay out your outfit so when you wake up, you can slip it on and go. Some extremely tired devoted morning exercisers even wear part of their outfit to bed!

Gear up: Charge your iPod and put your yoga mat or armband by the door so you are off and running without any delays.

Eat right: Prepare a little morning snack ahead of time so nothing slows you down for your morning workout. Half a slice of whole-wheat toast with peanut butter or apple slices with cheese are a few examples.

Early to bed: Be sure to hit the bed early so you're well rested and set your alarm to wake up to your favorite peppy song. If you tend to hit the snooze button way too many times, try putting your alarm clock on the other side of the room.

Pencil it in: Text or call a friend to set up a fitness date. If you decide on a time to meet in the morning, you'll feel obligated to go, even if your mind and body tell you otherwise.

Get psyched! Have your workout ready to go or email me at, with your specific needs so we can chat and I can build a routine just for you.

Post-workout treat: Plan a special breakfast to eat after your workout as a reward for your efforts. You'll get through your workout a little faster knowing there's a healthy breakfast awaiting you.

If you are still looking for creative ways to make healthier meals make sure you check out the following website with AWESOME veggie pasta! There are all sorts of recipes for everyone.

Way yummy and easy to make too!

Sweet Potato Mac and Cheese
1 large sweet potato, peeled and cut
2 tbsp Brummel and Brown butter
1 tbsp coconut flour
1/3 cup plain almond milk
1/2 cup grated sharp cheddar cheese
1/4 cup grated parmesan cheese

Take your spiralized sweet potato noodles and cut with a scissor, if they are not in half-moon shape. Set aside.
In a large skillet, coat with cooking spray and add in the sweet potato noodles. Tossing frequently, cook for about 5-7 minutes. When done, set aside.
In a large saucepan, add in the Brummel and Brown butter, and let melt. Once melted, add in the coconut flour and whisk together until flour absorbs butter and becomes thick. Then, add in the almond milk and whisk together constantly until mixture thickens.
Once the mixture thickens, add in the sweet potato noodles and stir to combine. Once combined, add in the cheese and stir again to combine. If it is too thick, add in more almond milk. Once the cheeses have melted into the noodles and consistency is to your preference, divide into bowls and enjoy!