July Fitness Tips

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist for the 169th Fighter Wing, South Carolina Air National Guard at McEntire Joint National Guard Base, uses the pulley station in the base gym to demonstrate a triceps workout, Jan. 30, 2014.  (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

Michelle Walker, fitness trainer at McEntire Joint National Guard Base, S.C. Michelle’s goal is to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards.

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. -- Mango-Almond Refrigerator Oatmeal

This easy, no-cook "summer porridge" has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge. (It's eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber, low in fat & sugar.

o 1/4 cup uncooked old fashioned rolled oats
o 1/3 cup skim milk
o 1/4 cup low-fat Greek yogurt
o 1-1/2 teaspoons dried chia seeds
o 1/8 teaspoon almond extract
o 1 teaspoon honey, optional (or substitute any preferred sweetener)
o 1/4 cup (approx. half of a small mango)

In a half pint jar or container, add oats, milk, yogurt, chia seeds, almond extract and honey. Put lid on jar and shake until well combined. Add mangoes and stir with fork until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days. Eat chilled.

Nutritional Info: 207 calories, 4g fat, 47g carbs, 7g fiber, 12g protein

See site below for more nutritional-yummy, make-ahead breakfast ideas!


Alternating Floor Press

1. Lie on the floor with two kettlebells next to your shoulders.
2. Position one in place on the chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
3. Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
4. Raise the kettlebell and repeat on the opposite side.