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Every month, the 86th Airlift Wing recognizes members who earn a perfect 100 on their annual physical fitness assessment with a certificate and/or a letter of recognition and their picture displayed in the base paper.
This month, members from the Ramstein Health and Wellness Center spoke with a chief master sergeant who obtained Club 100 status through continued dedication to fitness and a healthy lifestyle.
Chief Master Sgt. Mike Crain
Flight Chief of Combat Support, 1st Combat Communications Squadron
Physical training Score: 100
percent, September 2009
Q: What does your fitness
background look like?
A: I’ve been running cross-
country for the past four to five years. At my previous base, Hurlburt Field, Fla., we worked out five times a week with the Combat Weather Center.
Q: What were those workouts like at Hurlburt?
A: We did group runs for five miles or so, shorter sprints and strength training. However, the best
motivation was when we would have push-up and sit-up competitions.
Q: How did you prepare in the year leading up to your fitness assessment?
A: I did PT three days a week – twice with the squadron and once with our flight. The Combat Communications Squadron has the best PT I’ve seen, and we have very good physical training leaders. They incorporate circuit training, long distance running and sprints. I also continued to run intramural
cross-country once a week.
Q: Will you change your training regimen to meet the new fitness
program standards?
A: I may kick in an extra mile run each day and possibly throw in an extra workout on the weekends. I plan on keeping my same plan and just adding a bit more to it and making sure to take at least one day off a week.
Q: What about nutrition? Do you follow any special diet?
A: Well, my wife is a spin instructor and she makes me eat healthy. She really tries hard to keep me off fried foods. We eat a lot of chicken and try to keep red meat to a minimum. I try going home for lunch whenever possible; I prefer to eat home-prepared meals, and it’s nice to get away from the office.
Q: What’s the most important advice you would offer to someone preparing for the fitness assessment?
A: You have to exercise. Do not cram. Fitness should be a way of life year-round, especially with the new fitness program regulations approaching. Staying fit is a 365-day commitment. Find something you enjoy and do it. When you need to take a break from running then go ride a bike. Variety is key – make sure to mix it up.
While each of the Airmen we have highlighted employ different methods to achieve success, each has one thing in common – dedication. Becoming and staying physically fit takes hard work and consistency.
Making a firm plan of when and how you will get your physical activity may help you to follow through.
Start by blocking three one-hour sessions during your work week. On the weekends, make sure you get physical activity in by doing something you enjoy, whether at home or at the gym.
Chief Crain’s healthy eating habits and passion for fitness earned him a spot in Club 100. Are you ready to join?
