By Paul D. Hackett, MS RCEP

Paul-Hackett-2Think of your first failure as a wake-up call. This might be the perfect opportunity to make some changes to improve your overall health and ace your next Fitness assessment.

Fitness is a hot topic and the Air Force takes it very seriously.  I can help you make a personalized plan that fits your lifestyle.

The 914th Fitness handbook has a specific policy to address a first time failure as summarized below:

  • Your unit commander must enroll you into the Self-Paced Fitness Improvement Program.
  • Your UFPM will create a 6 part folder to track your progress on a monthly basis of your self-paced plan.
  • You may also receive a written counseling from your Commander.

Now for the “what should I do?” part of the plan.

  • Stay positive and decide to make exercise a regular part of your day. It needs to be a MUST. Take care of your body and it will take care of you!
  • Eat better. There are simple things you can do to adapt your diet to help you lose body fat and improve that waist measurement!

To improve your speed:

  • Run 3 times a week building up to 30 minutes during each run. One of the three runs turn into an interval run. Try 2:30 at faster than your target fitness test pace and 2:30 recovery. That will equal 5 intervals giving you 15 minutes of faster than goal pace training.

To lose a few pounds of body fat:

  • Replace servings of bread, pasta and other carby foods with vegetables like broccoli, beans, spinach, peppers, onions etc.
  • Drop all of or cut back on drinking your calories by way of pop, juice, sports drinks, etc.

For strength training:

  • Work each muscle group two times per week minimum.
  • Keep it simple. Focus on push-ups, core work, and pull-ups.
  • Mix it up with some boot camp style classes at the base gym or at your local gym to keep things fresh.

Stop by the base gym or call 236-2506 to make a plan that fits your lifestyle. I’m here for you, all month and on your UTA weekend.  Stay positive and focus on the benefits of getting fit!


Paul D. Hackett, MS RCEP is a Registered Clinical Exercise Physiologist at the Fitness Center and can help with lifestyle change, modifying exercise routines to adapt to injuries, and nutrition.  Stop by the Fitness Center or call him at 236-2506.