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Every month, the KMC members who score a perfect 100 on all categories of their official Air Force Fitness Assessment are recognized with a certificate (or a letter of recognition) and their picture displayed in the base newspaper.
Last month, we captured some valuable insights from a former triathlete who discovered greater rewards with shorter, more intense workouts. This month, we will learn from Col. John Shapland, who has earned five consecutive perfect 100 fitness assessments by making fitness a priority and finding activities that he enjoys.
Col. John Shapland
603 Air and Space Operations Center
PT Score: 100 percent in March
Q: How have you managed to score well so consistently?
A: I’ve dedicated myself to a fitness program. I exercise five days a week, even if it is raining.
Q: With a busy job, how do you fit in exercise during the week?
A: I ride my bike to work (5 miles each way) twice per week and will run to work once per week. I’ll fit in a shorter workout with some sprint intervals during the week, and I’ll do a longer workout over the weekend.
Q: Is there anything unique about your diet?
A: I check my weight regularly, and I’ll eat according to how my weight is changing. If I start creeping up on the scale, I’ll cut out sweets and breads for a while and focus more on proteins and vegetables.
Q: What other tips would you pass on to someone interested in improving their fitness?
A: Make sure you are matching an enjoyable lifestyle with your activities and fitness. Find something you enjoy doing that will also improve your fitness. Get a bicycle and go out with your kids — if they’re too young to ride, get a bicycle trailer and tow them behind you. Check with services to find out events for you and your family. Leave the car at home a few times a week and walk, run or ride to work, to the commissary or wherever you need to go … anything to get away from the TV and the kitchen.
Final words from the HAWC
This month’s interview is short and sweet. However, the insights we can take away are numerous.
Dedication to year-round fitness is an extremely important factor that we have found in every Airman we have interviewed.
Even the busiest Airmen can find ways to squeeze exercise into their schedules when they make it a priority.
Riding a bike to work turns your commute time into fitness time and using shorter interval sessions during the week is a great way to improve speed and anaerobic capacity while saving time and reducing overuse injuries.
Regular self-monitoring activities, such as weekly weighing and keeping a food or activity log have been shown to improve long term compliance and success with nutrition and fitness programs.
Focusing on food quality is one of the simplest and most often ignored steps to improving body composition and health.
By eating more vegetables, fruits and lean protein sources and less sugars and starches, we feel more satisfied on far fewer calories and get a lot more “nutrition” from the foods that we do eat.
Lastly, we should strive to include activities we enjoy in our daily lives.
If the treadmill feels more like a hamster wheel or a torture device to you than an instrument of health, get outside. Join your friends and family in a group exercise class, sport, or game. Make fitness fun.
Colonel Shapland sets an excellent example by making fitness an enjoyable priority and earned his spot in Club 100. Are you ready to join?
