- Quest For 10,000!
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The holidays are a busy time for everyone, take some time for yourself to focus on your health. Set a weekly goal and track your steps for the day as you work toward 10,000 steps per day. Even if you are busy holiday shopping you can track steps!
You can use a pedometer, your cell phone, or a smart watch. Set a realistic but challenging goal each week!
- If you walk 2,000 steps per day now, set a goal of 2,500 or 3,000 for week 1 and gradually increase your goal week by week.
Make it a challenge with friends or family to see who can be the most consistent! And the best part, you can win a great prize!
Stop by Smith Fitness Center starting November 15, 2024 until January 5, 2025 at the front desk to pick up your tracker, participation sheet! Return your completed tracker back to Smith Fitness Center front desk to receive your prize! (Must participate and complete at least 4 weeks!)
The Quest For 10,000 Fitness Challenge is open to everyone and free to participate! For more information contact Jamie Milburn at +1 (706) 329-1034 or via email at jamie.m.milburn.naf@army.mil.
- Class Descriptions
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Zumba: Perfect for everybody and everybody! Each Zumba® class is designed to bring people together to sweat it on. Take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance, and flexibility, boosted energy and a serious dose of awesome each time you leave class.
Lunch Crunch: Work your midsection muscles to the max! There is more to core than crunches, come find out what while you crunch your workout into your lunch break. Improve posture, decrease risk of injury, and increase balance by working these stabilizing muscles.
Bikes and Bands: Looking for a total body workout? We’ve got you covered with our Bikes and Bands class! This class is set to energetic music with a body changing arm workout on the bike. Utilizing resistance bands while on the bike, we will sculpt and tone those arms while engaging our core for the complete workout!
Recover and Stretch: Take an active recovery day and stretch for strength. Stretching is integral to recovery and function. This class highlights stretching strategies to increase flexibility, range of motion, and balance and enhances the ability to move freely.
Kettlebell: This class will give fast results for strength, endurance, and muscle toning by challenging both the muscular and cardiovascular systems with dynamic, total body movements. Kettlebell training is a total body strength and conditioning program. Kettlebell workouts develop total body strength, flexibility, explosive power, and muscular endurance that transfers over to every sport. These movements improve body composition by burning body fat and increasing functional lean body mass.
Yoga: Beginner, intermediate, and advanced Yoga moves designed to work on strength, flexibility, and breathing. Improve performance, reduce injury, and provide faster recovery for athletes of all levels.
HIIT: Take training to the next level! High Intensity Interval Training (HIIT) is a scientifically proven program to sculpt and strengthen your body. The class combines intervals of high-intensity exercise switched up with periods of low-intensity active recovery in a fat-blasting workout.
Reach your edge with big movements and short intervals. Not only will you burn off calories during a HIIT workout, but the effect of intense bouts of exercise kicks your body's recovery process into hyper-drive. You will continue to burn fat for 24 hours, so you can shed the weight and keep muscle mass.
You will:
- Increase your speed!
- Boost your power and endurance!
- Boost your metabolism and burn fat faster!
- Improve muscle tone!
- Reduce body fat!
Full Body: Come get your sweat on for 30 minutes and get a workout from head to toe! Gain strength and endurance in a quick 30-minute package using a variety of equipment and innovative exercises.
Boxing: This class teaches the basic boxing stance, basic footwork, and how to throw a punch while also gradually building up your stamina, strength, and endurance!
Bootcamp: A total body workout in an ever-changing dynamic format!
Turn-Up: Turn Up Dance Fitness is a HIIT-inspired dance fitness format that will unleash your inner greatness, encouraging you to evolve unapologetically, live loudly, and dance ruthlessly! We purposely break the rules of standard workouts to give you something new, fun, and effective.
Glutez: For all of your well-rounded booty goals! Fire up your glutes, build strength and definition, and get stronger. Glute work in this class is done with bands and or body weight to a kickin’ playlist.
Power Up: Expect the unexpected along with variety and tons of fun. Power Up utilizes time under tension and fatigue to generate muscular adaptation using barbell-based exercises. Come create a new and more powerful you!
- Personal Training
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All our personal trainers are nationally certified professionals. Our personal trainers are responsible for motivating and guiding clients to train towards their physical fitness goals, which could include losing weight, building muscle, increasing core strength, or improving cardiovascular fitness. Personal trainers are enthusiastic motivating, inspiring, and can expertly guide you to achieve your fitness goals. Your personal trainer will consult with you to develop individualized training plans, instruct you on proper technique, motivate you to push yourself harder, and provide you with constant support and constructive feedback. Our personal trainers have advanced knowledge of a variety of exercise techniques and how each one works to improve the body. Personal trainers can work with you one-on-one or in a small group (2 to 4 people) setting. The accountability of meeting your trainer for a set appointment can help you stay on track and meet your goals. Personal trainers are excellent resources for beginners who need help getting started as well as seasoned exercisers who want to push themselves further.
Personal Training for:
- accountability
- personalized and effective training
- proper technique and safe training
- performance enhancement
- fresh ideas to keep you interested.
Prices: Personal training packages are either one-on-one or group sessions. Groups can have between 2 and 4 people.
- One-on-one personal trainer session:
- Assessment: $40
- 4 sessions (30 minutes session): $80
- 4 sessions (60 minutes session): $140
- 6 sessions (30 minutes session): $120
- 8 sessions (60 minutes session): $260
- 12 sessions (60 minutes session): $340
- Assessment: $40
- Group personal trainer session. Work out with a friend and save on session prices! Each session is 60 minutes long:
- 4 sessions:
- Group of 2 people: $120/person
- Group of 3 people: $100/person
- Group of 4 people: $80/person
- 8 sessions:
- Group of 2 people: $180/person
- Group of 3 people: $160/person
- Group of 4 people: $140/person
- 12 sessions:
- Group of 2 people: $200/person
- Group of 3 people: $180/person
- Group of 4 people: $160/person
- 4 sessions:
\For more information, email our Fitness Coordinator, Jamie Milburn at jamie.m.milburn.naf@army.mil.
- Steps to Wellness
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Wellness strategies are practical ways to start developing healthy habits that have a positive impact on your physical and mental health. Small steps every day make a big impact on changing habits to better your overall wellness.
Join us for our new Wellness challenge: Steps to Wellness! Steps to Wellness starts June 1 and ends June 30; participants completing the challenge will receive a nice Wellness prize!
Pick up our Wellness tracking calendar at Smith Fitness Center (front desk) to see your progress toward making some of these changes. For 30 days be mindful of your overall wellness! Start date: June 1; last day to pick up a calendar and start participation is June 30; calendar must be returned after 30 days; last day to return calendar is July 30.
Each day choose what you are going to focus on and work toward making healthy choices. Each day (at least 5 days per week) make a note of what you have done to work toward your wellness goals. These may be the same each day, or they may change each day to focus on different aspects of wellness.
Wellness Strategies:
- Emotional: Coping effectively with life and creating satisfying relationships.
- Practical application – join a group focused on a favorite hobby.
- Spiritual: Expanding a sense of purpose and meaning in life.
- Practical application – volunteer, meditate, or keep a journal.
- Intellectual: Recognizing creative abilities and finding ways to expand knowledge and skills.
- Practical application – listen to a new podcast on a topic that interests you.
- Physical: Recognizing the need for physical activity, healthy foods, and sleep.
- Practical application – set up a workout schedule that you can stick to and meal plan to include 5 to 7 servings of fruits and vegetables a day.
- Environmental: Good health by occupying pleasant, stimulating environments that support well-being.
- Practical application – create a healthy, happy living space or make a positive impact on the environment.
- Financial: Satisfaction with current and future financial situations.
- Practical application – budget for short- and long-term goals or take advantage of financial education.
- Occupational: Personal satisfaction and enrichment from one’s work.
- Practical application – establishing a sense of community with co-workers or working to achieve a balance between work and leisure.
- Social: Developing a sense of connection, belonging, and a well-developed support system.
- Practical application – share feelings honestly or asking for what you need from others.
When your calendar is complete, return it to the front desk at Smith Fitness Center for your wellness prize. For more information or questions, contact Jamie Milburn at jamie.m.milburn.naf@army.mil.
- Emotional: Coping effectively with life and creating satisfying relationships.
- 1,000 Pound Club
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Join the 1,000 pound club at Smith Fitness Center!
Are you looking to make an un-official title official? Would you like to see your name on a leader board at Smith Fitness Center? Been there, done that, need a t-shirt?
Starting March 1, MWR Sports & Fitness invites serious weightlifters to join the 1,000 pound Club at Smith Fitness Center.
Participants must lift a combined 1 Repetition Maximum total of 1,000 pounds in a 60 minute time period or less between squat, deadlift, and bench press. Lifts must be supervised and approved by MWR Smith Fitness Center staff.
Appointments must be made 48 hours in advance by emailing Jamie Milburn at jamie.m.milburn.naf@army.mil.
Lifters who achieve the 1,000 pound mark will receive a t-shirt and an opportunity to be on our “Leader Board." The leader board will be posted at Smith Fitness Center with the top 5 total weights and the lifter’s name.
As the program moves out to our other facilities, the leader board will post the top 5 of each facility as well as the top 3 on the installation. For more information and any questions, please contact Jamie Milburn at +1 (706) 545-5452 or email.
- 1,000 Pound Rules
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General:
Permitted Equipment:
- Weightlifting belt
- Knee/elbow sleeves
- Wrist supports/wraps
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Mouth guards
NOT Permitted Equipment:
- Tacky of any kind
- Wedges or anything to elevate the heels
- Hand grips of any kind including liquid grip
- Sticky adhesives or grip adhesives of any kind anywhere on the clothing, body, or bar (including spray or other)
- Multiple layers of sleeves/wraps on top of each other
- Lifting straps of any kind
- Knee wraps or elbow wraps
- Specialty barbells including safety squat bars, trap bars, etc
Squat:
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Barbell must be unracked without assistance.
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After un-racking the bar, the athlete must step back to establish the starting position.
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High or low bar positions are both acceptable.
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The athlete must squat to a depth below parallel where the top surface of the legs at the hip joint is lower than the top of the knees.
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The athlete must stand without assistance to a position where the knees and hips are fully extended with the barbell supported in the back rack position.
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The athlete must rerack the barbell without assistance to complete the lift.
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Causes for disqualification: double bouncing at the bottom of the lift or any downward movement during the ascent, failure to assume an upright position at the beginning or at the completion of the lift.
Bench Press:
- Proper starting position:
- Shoulder blades and glutes must be in contact with the bench at all times, if either comes off the bench during the lift, the lift will not count.
- To achieve firm footing, the lifter may have flat plates or blocks under their feet. If either foot comes off the floor during the lift, the lift will not count.
- Hooking of the feet or legs around the bench supports is not permitted. Placing the feet on the bench is not permitted.
- Hand spacing cannot exceed 81 cm (31.9 in) measured between the index fingers. The maximum grip width permitted will have each index finger on or inside the 81 cm mark. If the hands move outside the designated markings during a lift attempt, the lift will not count. The use of reverse grip is not permitted. A thumb around grip is required.
- Spotters may be used to assist the athlete taking the bar out of the rack to the starting position with the athlete’s arms fully extended and the bar fully supported over the chest by the athlete.
- When the athlete has full unassisted control of the barbell extended over their chest after the initial un-rack, they may begin their attempt by lowering the bar to the chest. There must be clear contact with the chest with the underside of the elbow joint level with or below the top surface of each shoulder joint. Once contact has been made the athlete will then press the bar back to the starting position with the elbows clearly extended and the bar over the chest. Once the arms are fully extended, the athlete must show a pause to demonstrate full control prior to re-racking the barbell.
- Deliberately bounding the barbell off the chest may be interpreted as trying to gain an unfair advantage and could result in a lift not counting.
Deadlift:
- Barbell begins on the floor, any raising of the bar or any deliberate attempt to do so will count as an attempt.
- Any style grip is allowed.
- The bar is lifted to the finishing position when the hips and knees are fully extended with the head and shoulders behind the bar.
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Once the athlete has reached the required finishing position, they will LOWER the barbell to the ground while maintaining control of the bar. Dropping the bar is NOT allowed.
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Causes for disqualification: Any downward movement of the bar before it reaches the final position. Failure to reach the finishing position with head and shoulders behind the bar. Supporting the bar on the thighs during the performance of the lift. Dropping the bar after the lift.
- 1,000 Pound Club Workout Tips
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Deadlifts require a strong grip to prevent the bar from slipping. Work on grip strength with exercises like weighted carries, towel pull-ups, and grip crushers.
For bench press, pause all reps at the bottom. This requires more strength because you’re pressing from a dead stop. Supplement your bench press by strengthening the triceps as well as the upper back and rotator cuff with exercises like dips, rows, and external rotation exercises. Press with your entire body; tense the lower body and drive through your feet to create stability.
The squat requires your thigh bone to be parallel to the floor. To do this, make sure your stance is wide enough. For variety, add these moves into your workouts: front squats, box squats, split squats, hack squats, and goblet squats.
Sample workouts to help improve your lifts:
- Boost your squat:
- Back squat 5 X 10, 5, 5, 3, 3 (increase weight each set)
- Alternating lunges 3 X 10 each side
- Swiss ball leg curl 3 X 12-15 (or glute-ham raise 3 X 6-10)
- Standing calf raise 3 X 15-20
Boost your deadlift:
- Deadlift 5 X 3, 3, 2, 2, 1 (increase weight each set)
- Barbell hip thrusts 3 X 8
- Pull-ups 3 X as many as you can
- Dips 3 X as many as you can
Boost your bench:
- Bench press 5 X 5
- Chest supported rows 3 X 12
- Foot elevated pushups 3 X 12
- Face pulls 3 X 12
Other methods to consider: The Texas Method – work out 3 times a week (Volume Day, Recovery day, Intensity day). The key to the Texas Method is weekly progress rather than workout to workout progress.
The Madcow 5X5 program – 5 sets of 5 reps at 80-85% of your 1RM. This program follows a linear progression, the sets and reps remain the same and the only variable is the load on the bar. The Westside Method – uses a large number of sets (8-12) with very few reps (1-3) working up to 90 –95% max. The following shows an example of preferred progression:
At Smith Fitness Center, Audie Murphy Athletic Performance Center, and Whittington High Performance Center we offer a variety of classes to help you get in shape and stay in shape! Classes are $3 each and will be filled on a first come, first served basis. Frequent participants can buy in bulk and save with our unlimited monthly class pass for $25. For more information, email Jamie Milburn at jamie.m.milburn.naf@army.mil.
Visit our Facebook page for updates.
The 6:30am Fitness Classes are FREE for Active Duty Military!
ALL INFORMATION IS SUBJECT TO CHANGE WITHOUT NOTIFICATION: Call the Fitness Center to verify fitness class schedules!
