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January Fitness Tips

U.S. Air Force Airman 1st Class Justis Johnson, an avionics technician with the 169th Aircraft Maintenance Squadron, South Carolina Air National Guard at McEntire Joint National Guard Base, S.C., maintains his physical fitness 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 Airman 1st Class Justis Johnson, an avionics technician with the 169th Aircraft Maintenance Squadron, South Carolina Air National Guard at McEntire Joint National Guard Base, S.C., maintains his physical fitness 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, S.C. -- Wishing everyone a Happy and Healthy 2014!!!

Tips for Working Out:

Hydrate: You always want to be well hydrated before working out. If you wait until you're thirsty, it's already too late: you're dehydrated. Have a bottle of water with you while you're working out, too.

Eat Beforehand
: Gearing up for an awesome workout means having the right fuel. Carbs are your friend here! The key is to have a mix of complex and simple carbs, so that the release of energy during your workout is slow and steady throughout your routine. Oatmeal with fruit gives you both types of carbs with the bonus of being super easy to digest. Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy!

Warm Up
: Make sure to stretch and do five to10 minutes of cardio to warm up muscles and fire up your metabolism.

Post workout meal: Non-fat, Greek yogurt is great for a post-workout meal since it is packed with protein, which helps repair muscle tissue! You could also try having a banana which is high in fructose (fruit sugar) and is a high-glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat. Almond butter is a great nut in terms of nutritional value, but is also high in calories, so you want to enjoy this treat in small servings.

Quick reminder to make certain we are wiping down equipment to include cardio equipment with flu season among us!!!