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Soar Into Shape: The Challenge Continues

  • Published
  • By Staff Sgt. Susan Davis
  • 319th Air Base Wing Public Affairs
GRAND FORKS AIR FORCE BASE, N.D. --  I have to be honest, staying on top of my Soar Into Shape goals has been tough for the last couple of weeks.

Our team has undergone some changes, and because we lost one of our three teammates, the remaining two of us had to switch to competing as individuals. That part isn't so bad in and of itself. It takes some of the pressure off, although pressure can be a great motivator.

The second week of March was exercise week for me and many others, and without the benefit of being able to bring in my own food or having the time to work out because of the 12-hour shifts, that particular week was more of a challenge.

Truthfully, it's just a matter of getting creative and staying committed.

Despite these challenges, however, Leah Melquist, Grand Forks AFB Health and Wellness Center health promotion manager, reported that to date, the 170 Soar Into Shape participants have collectively lost a total of 513.1 pounds.

I just weighed in for the second time last week, and wasn't sure what to make of the results. I weighed in at nearly 9 pounds less than the first time, but I was in full uniform then, and only in physical training gear the second time.

I weighed myself at home one day recently, and from what I could tell, I was steadily maintaining where I was already, which wasn't bad to begin with.

The good news is, when I did my practice physical fitness test last week, I still scored in the 90s, despite my initial fears. By the time my next test is due, I should be well prepared for it, thanks in part to the Soar Into Shape program.

This week, I was able to attend one of the HAWC's Healthy Living classes, called Eating Healthy on a Budget. The session, hosted by Leah Melquist, covered what to do with vegetables and fruits when they become overripe, planning weekly menus around store specials and coupons, and shopping the perimeter of the store rather than the middle aisles.

The class also covered knowing how to read nutrition labels, including how many servings are in a container, and knowing percentage of daily values of certain nutrients, based on the number of calories consumed per day.

Melquist encouraged attendees to include a wide variety of fruits, vegetables and proteins in their diets, never go grocery shopping hungry, and bring a list and stick to it.

I also learned from the session 10 rules for healthy snacking:

· Reach for a glass of water first to help curb your appetite.
· Plan your snacks ahead of time so you don't just grab the first thing you see.
· Choose snacks low in calories, fat, cholesterol and sodium.
· Watch what kind of carbohydrates you eat.
· For a sustained energy boost, snack on low-fat dairy products, nuts, seeds and beans.
· Be conscious of portion sizes.
· Don't use food as comfort when stressed out or upset.
· Do not snack in front of the TV or computer--it's easy to overeat when you're not paying attention to how much you're eating.
· Avoid all-day nibbling. Limit snacks to every three to four hours to help maintain your energy level.
· If you can't resist the temptation for chips, cookies, dips or spreads, choose low-fat, low-sodium varieties, and eat them in moderation.

Armed with this new knowledge, I plan to make a trip to the commissary here to take the Soar into Shape Commissary Scavenger Hunt Challenge by April 19 to score another 56 points. In this activity, participants are challenged to search for ingredients in an Italian dinner and answer trivia questions about each.

Next week, I'm looking forward to the class called Fueling the Human Weapon, which will cover how to properly fuel the body before and after exercise to improve performance and shorten recovery time, as well as more cardio, plyometric and strength training during the week.