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June Fitness Tips

U.S. Air Force Senior Airman Adam Emberson, an avionics technician with the 169th Aircraft Maintenance Squadron, South Carolina Air National Guard at McEntire Joint National Guard Base, S.C., supports fellow avionics technician Airman 1st Class Justis Johnson, during a workout in the base gym May 28, 2013.  (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

U.S. Air Force Senior Airman Adam Emberson, an avionics technician with the 169th Aircraft Maintenance Squadron, South Carolina Air National Guard at McEntire Joint National Guard Base, S.C., supports fellow avionics technician Airman 1st Class Justis Johnson, during a workout in the base gym May 28, 2013. (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, South Carolina -- Be healthy, be fit and be clean!

Just a friendly reminder, there are four stations with a green towel and cleaning solution kept stocked so everyone can clean equipment after each use. Being courteous and wiping down the benches, bars, mats, and cardio machines after your workout will keep our gym hygienic and the equipment lasting longer.

Please remember to re-rack weights before moving on to your next exercise. Keeping the exercise area organized not only is a safety issue, but also makes it more inviting for the next person to work out as well. Everyone can pitch in to keep our gym an enjoyable benefit!

When planning your meals, keep these natural appetite suppressants in mind: ginger, eggs, apples, dark chocolate, wasabi, oatmeal, low sodium V-8 juice, salmon, cinnamon, cayenne pepper, green tea, avocado and of course WATER!

Running a 5K is a great way to challenge yourself while toning muscles and trimming body fat. Several folks have asked me about training for a 5K, so here are a few tips:

- Start with a base run of about 15 minutes, two days a week and add three-five minutes to your run every seven days. 
- Once you've worked up to about 30 minutes or a 5K distance, you are now ready to run your first 5K! 
- If running a 5K seems out of reach for you, start slow and alternate walking a lap and then running a lap until you have eliminated all walking and are able to run nonstop for 30 consecutive minutes!

If you grab a few friends and commit to one another by signing up for a 5K race, you may be surprised at what you can accomplish!