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By Dr. Mercola

Even though your brain affects everything you do, you probably dont give it literally much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life from happiness and health, to relationships and rest its important you understand how to take care of it.

While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brains lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brains health.

With more than 5 million Americans currently living with Alzheimers disease and as many as 16 million expected to suffer with it by 2050,1brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain.2

1. Get Proper Sleep

About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived.3,4You may be suffering from sleep deprivation if you work thenight shift, have a sleep disorder such assleep apneaor spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age.

Dr. Paul Mathew, neurologist and assistant professor of neurology at Harvard Medical School, underscores the value of sleep to your overall health and well-being. He says:5

Sleep is a critically important component of human existence. On average, humans spend about 25 to 35 percent of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and, if left untreated, dire consequences.

Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction.

The National Sleep Foundation offers three tips to support your bodys need for quality sleep:6

Whatever your approach, research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. If you are not sure how much sleep you should be getting, review thesleep needs according to your age. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns.

2. Train Your Unconscious Mind

According to the documentary Automatic Brain: The Magic of the Unconscious Mind, your subconscious mind manages about 90 percent of everything you do whether you are asleep or awake. You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your automatic, or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot.

Because your subconscious plays such a big role, you will benefit from a better understanding of it, which will help you leverage it to your full advantage. Writing in Psychology Today, Matt James, Ph.D., president of The Empowerment Partnership and master trainer of neuro linguistic programming, assigns several qualities to your unconscious brain. Among them, states James, your unconscious brain:7

Acts like a young child: Similar to a young child, your unconscious mind needs clear, detailed directions and lots of reminders. It takes instructions literally, so be sure to give it specific (and positive) guidance.

Communicates through emotion and symbols:To get your attention quickly, your unconscious mind uses feelings, imagery and symbols. Its your job to discern what they mean.

Deals with positives only:Negative words like dont, no or not are largely ignored by your unconscious mind. For this reason, it is better to say, I am going to improve my health by avoiding smoking as opposed to I dont want to smoke. You can also use creative imaging to center your mind on positive thoughts.

Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by:8

Expressing yourself artistically:Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you dont need to be a great artist, just open to the creative process.

Rehearsing desired outcomes:A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality. By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes.

Reviewing before bed:A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams.

3. Focus on One Task at a Time

Multitasking is perceived to be more efficient than a single-minded focus, but youll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities.

Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. The study authors said: People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time.9,10So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results.

4. Exercise Regularly

If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If youre over 40, its especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. Fortunately, doing the right type of exercise can help you counteract these declines.

To achieve optimal benefits, youll want to establish a comprehensive exercise program that includeshigh-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day. Avoid sitting as much as possible limiting your sitting to three hours a day or less.Prolonged sittingis a risk factor for chronic disease and early death even if you are very fit and exercise regularly.

In terms of the effect exercise has on your brain, scientists have suggested it can trigger a change in the way your amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimers.11Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimers have less PGC-1alpha in their brains.

A meta-analysis of 19 research studies published in the British Journal of Sports Medicine12suggests exercise has strong, positive effects on the brains of individuals ages 6 to 35. The study authors said, acute physical exercise enhances executive functioning in preadolescent children, adolescents and young adults.

5. Write Down Your Thoughts

The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it.13,14The study authors stated:15

[E]ven when laptops are used solely to take notes, they may still be impairing learning because their use results in shallower processing. In three studies, we found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand. We show laptop note takers tendency to transcribe lectures verbatim, rather than processing information and reframing it in their own words, is detrimental to learning.

In addition, getting your thoughts down on paper can help you remove mind clutter, especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind.

When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. This is true even if you are doing everything else diet, exercise and sleep, for instance right. Over time, as you stick with this habit ideally as a weekly or even daily activity your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware.

If you are not sure how to address the issues and concerns that surface as you write them on paper, you might try theEmotional Freedom Techniques (EFT). It is a handy tool that involves light tapping over the major energy meridians of your body. EFT is quick and painless, and you can use it as often as you need to unload emotional baggage.

6. Eat a Healthy Diet

The following dietary recommendations are vital for maintaining brain health and staving off Alzheimers:

Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides.

Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-basedomega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil.

Healthy fats support your mitochondria, a topic addressed more thoroughly in my book Fat for Fuel. Healthy fats to add to your daily diet include:

Avoid gluten and casein.The main items to forgo in this category are wheat and pasteurized dairy, but not dairy fat such as butter. Research shows your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable. This allows proteins to get into your bloodstream where they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimers.

Optimize your gut flora.You can strengthen your gut microbiome not only by abstaining from processed foods, but also by avoiding antibacterial products, antibiotics and fluoridated water. You can fortify your gut by regularly eating cultured andfermented foods, or using a high-quality probiotic. My 2015 interview with Dr. David Perlmutter explores the compelling connection between yourgut microbes and brain health, relating it to neurological diseases such as Alzheimers.

7. Keep Your Mind Active

Keeping your mind active and mentally stimulated has been shown to be an effective antidote for resisting cognitive decline, especially as you age. Challenging yourself with mental exercise is believed to activate processes in your brain that keep your brain cells alive, support the growth of new nerve cells and foster communication among your nerve cells.

If you frequently watch TV and think of it as a form of mental stimulation, you need to know it is actually associated with mental decline.16A few of the beneficial activities you can do at any age to keep your mind active include:17

8. Eliminate Toxins

You can help your brain by eliminating toxins that have been shown to negatively affect it (and the rest of your body). A few of the toxins you should avoid are:

Aluminum:Aluminum can cross your blood-brain barrier and has been directly linked to Alzheimers. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. Learn more abouthow to detox aluminum.

Dental amalgam fillings:Dental amalgam fillings, which are 50 percent mercury by weight, are a major source of heavy-metal toxicity. If you have amalgams and are in reasonably good health, review mymercury detox protocoland enlist the services of a biological dentist to remove them.

Flu vaccinations:No matter what you have been told about its effectiveness and importance, carefully consider the risks before getting the flu vaccine. Many flu vaccines contain both aluminum and mercury, which are considerably more damaging to your health than the illness itself. Studies have also repeatedly shown theflu vaccine rarely works.

Statins and anticholinergic drugs:Statin drugsare problematic because they suppress the synthesis of cholesterol and deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to contribute to memory loss in some individuals.18,19These drugs include certain antidepressants, antihistamines, bladder-control medications, narcotic pain relievers and sleep aids.

Microwave radiation from cellphones and other wireless technologies.Last year, Dr. Martin Pall published a scientific review20showing how microwave radiation from cell phones, Wi-Fi routers and computers and tablets not in airplane mode is clearly associated with many neuropsychiatric disorders, including Alzheimers.

Microwaves emitted from devices such as these increase intracellular calcium through voltage gated calcium channels (VGCCs), and one of the tissues with the highest density of VGCCs is your brain. Once these VGCCs are stimulated they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk for neurodegenerative diseases like Alzheimers.

Based on this mechanism, it seems clear that chronic exposure to electromagnetic fields (EMFs) can play a significant role in dementia and that as a society, we need to take this very seriously. On a personal level, be sure to limit your exposure to wireless technology. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom.

9. Meditate

Meditation helps you take a deliberate break from the stream of thoughts constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. A 2012 study published in Frontiers in Human Neuroscience asserts meditation can have a long-term effect on your mental state because it prompts changes in your amygdala, a region of your brain associated with processing emotion. The authors stated:21

[Eight] weeks of training in meditation yielded distinct changes in amygdala activation This finding suggests that meditation training may affect emotional processing in everyday life, and not just during meditation. This is consistent with the hypothesis that meditative states can result in enduring changes in mental function.

Research from the National Center for Complementary and Alternative Medicine also supports the notion of meditation as a form of mental exercise that can help regulate your attention and emotions and improve your well-being.22

10. Be Optimistic

A study published in Social, Cognitive and Affective Neuroscience23suggests healthy adults who have a larger orbitofrontal cortex (OFC) tend to be more optimistic and have less anxiety. Your OFC is a region of your brain located in your prefrontal cortex just behind your eyes it plays a key role in regulating your emotions and behavior through the integration of intellectual and emotional information.

Researchers believe the size of your OFC appears to predict your tendency toward either anxiety or optimism. According to Psychology Today,24the study:

[S]hows that optimism may ultimately protect [you] from anxiety by stimulating changes in the OFC. It appears that [you] can create an upward spiral by altering the gray matter volume of the OFC. In future studies, [researchers] plan to test whether optimism can be increased and anxiety reduced by training people in tasks that engage the OFC, or by finding ways to boost optimism directly.

Lead researcher Florin Dolcos, associate professor of psychology and neuroscience at the Beckman Institute for Advanced Science and Technology at the University of Illinois, believes cultivating optimistic thoughts can have a lasting effect on your brain. He said, If you can train peoples responses, the theory is that over longer periods, their ability to control their responses on a moment-by-moment basis will eventually be embedded in their brain structure.25

Even One Change Can Make a Big Difference in Your Brain Health

Dementia and Alzheimers have become so common that you may be unconsciously accepting these conditions as a natural part of aging, unfortunate family genes or both. The truth is, you can positively influence your brain. The actions I suggested above will help ensure your mind remains sharp and resilient for many years to come.

I encourage you to choose one of the suggestions and begin acting on it today. Making just one change can make a big difference in your brain health. Take care of your brain and it will take care of you.

Sources and References

The Best of Joseph Mercola

Go here to see the original:
Help Your Brain - LewRockwell

Yeast overgrowth is rampant in America. It begins with an intestinal flora imbalance that results in yeast overgrowth that goes systemic. Please note that this means you do not have to be female to have this men have it too.

Common symptoms of yeast overgrowth include gas and bloating, indigestion or heartburn, chronic fatigue, fibromyalgia, sugar/carbohydrate cravings, blood sugar swings, food sensitivities, sensitivities to smells, insomnia, prostatitis, PMS, endometriosis, urinary tract infections, headaches, allergies, eczema, rashes, skin tags, weak and pealing fingernails, memory loss, arthritis, eye problems, sinusitis, thick & ropy saliva, coated tongue, and fungal infections such as athletes foot and fingernail/toenail infections.

Getting rid of yeast/fungus is one of the first steps to take in rebalancing the body so it can heal itself. One of the main problems with yeast overgrowth is that it makes everything that is out of balance worse this goes for headaches, allergies, arthritis, skin conditions, cholesterol, etc. Yeast/fungus limits our ability to digest and use our nutrients. It limits our ability to manufacture B vitamins (look back at my previous article on B vitamin deficiency) and also our ability to convert beta carotene to vitamin A.

When someone has yeast overgrowth, their blood will have small green chunks of fungus in it. Yuck! They will crave carbohydrates and complain of having no energy and they will just not feel well.

Yeast/fungus is so prevalent it is the first condition I recommend addressing as the body just cant overcome this kind of imbalance and it will only get worse no matter how many supplements or medications you take.Nutribiotic Gse Capsul...Buy New $11.85(as of 10:15 EST - Details)

Yeast overgrowth is common in children who are hyper, have attention problems, stomach aches, bed wetting, skin rashes, asthma and allergies. This translates to adults with similar problems including the same symptoms children have, but instead of bed wetting, the issue turns into frequent urinary tract infections. Adults will also have more headaches with yeast/fungus. Almost every autoimmune conditions has yeast overgrowth as a component.

The point I am making is that systemic yeast is a big problem. If you have it, work on getting your body back into balance naturally.

Getting rid of yeast overgrowth involves herbal supplements, dietary changes, elimination (if possible) of immunosuppressive drugs and antibiotics, rebalancing and strengthening the immune system, and repopulating the intestines with the appropriate bacterial balance.

Natural products that eliminate yeast are caprylic acid, oregano, grapefruit seed extract, garlic, olive leaf, pau darco and cellulase. Most of the natural products are taken in stages. The first stage involves killing the yeast. The second stage involves repopulating the body with appropriate beneficial bacteria by using probiotics.

Both stages need to be supported by an appropriate diet that eliminates foods that feed the yeast. Foods that easily convert to sugar or are high in natural sugar such as fruit, fruit juices, refined grains and products made from refined grains, dairy products, alcohol, and sweets should be eliminated. Other foods that should be eliminated are foods with natural molds such as peanuts and peanut butter, vinegar, and mushrooms. You can search the internet for yeast diets if you want more specifics.

The ease of eliminating yeast overgrowth many times depends on the length of time the body has been out of balance. If yeast overgrowth recurs after such a program, the immune system most likely needs to be supported or an ongoing maintenance program may be necessary.

The Best of Margaret Durst

Read more:
The Horrible Health Effects of Yeast/Fungus Overgrowth ...

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Fitness and Exercise - CNN

Hi All, today I wanted to discuss a very important topic regarding workplace wellness programs, and thats the mis-guided belief that your workplace wellness program is nothing more than a fitness program.

Workplace wellness programs encompassing fitness and nutrition utilize these three other components to create a strong, effective program that creates a positive team and company culture:

-Effective Leadership on the middle-management level: Effective leadership on the middle-management level is crucial to the success of a program. At the end of the day, no matter what your role is within your company, youre your own manager and you should feel empowered to be your own manager. Micro-management and ineffective communication strategies, along with a self-centered state of mind simply dont build a thriving team. Learning about your team members and building off of their strengths, while giving generously to their positive behaviors, reinforces them that theyre on the right path and doing the right thing. A major pitfall to company success is a middle management who doesnt recognize employee capabilities and successes in fear that the employees will be recognized for them. Successful teams build successful businesses and a successful manager will assign team members to carry out tasks to build their teams strengths. Managers who take on entire workloads in fear of delegation simply cant take their teams to the next level. If youre worried about what your team members capabilities are, talk to them. Learn about your team members and recognize their strengths and weaknesses.

Because I have an online bodybuilding team, plus an in-person business, I constantly have to learn about people and places. I have to learn about environments and how people operate within them. When something isnt working I have to dig deeper and uncover the source. If your team members arent working, and you dont have the time or capability to figure out why, simply observe their behaviors, listen with intent, and get to know them and their surroundings. Watch how their departments operate, recognize the way they convey messages to you, verses others, watch their tone of voice and facial expressions in conversions and pay attention to their behaviors. As a coach, Im constantly analyzing environments and people mechanisms. My goal is always to build strength and building strength requires understanding details within a person, place, and system. When you recognize the problem, focus on building a solution. Dont go it alone, build your team!! If your team isnt willing to learn and grow and youve spent time trying to find solutions, they probably arent the right team for your business and as a manager, its your responsibility to build a strong, thriving team. If youve tried everything, its time to recruit a new team and fire those who arent serving the success of your purpose.

-Understanding and Compassion towards employees on all levels: A key driver that strong leaders utilize, is compassion towards their teams members. Finding out what your team is passionate about, recognizing their strengths, and giving them reasons to build those strengths, creates a team that doesnt want to leave and pursue other ventures. As a manager, its your responsibility to build your team, recognize their strengths, and show compassion when they face roadblocks and hardships.

-An all-encompassing approach that utilizes proper management best practices and employee recognition: Recognition comes in many forms, acknowledge successes within your team and point out your team members who are being successful!! Celebrate YOUR TEAMs SUCCESS!!! If your team doesnt have success, get to the bottom of it!! Find out the root cause and fix it!! If you still dont have success, look within! Look at your processes, communications, behaviors. Figure out whats preventing your team from succeeding and solve the problem. If your team still isnt performing effectively, you probably have the wrong team.

Finally, effective leaders lead by example. Show your team how to be effective leaders through proper communication, compassion and recognition. They will become more productive, enjoy their jobs, and work harder towards your mission.

Ready to begin your workplace wellness program? Set up is easy and we can have your program up and running in under 1 week, call: 954-657-8945 or email savannah@sunhirewellness.com

Sign up for online coaching:onlinefitweightloss.com/sign-up

Coach Savannahs LinkedIn:https://linkedin.com/in/savannahcrayon

Coach Savannahs Instagram: https://instagram.com/savannahcrayon

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Workplace Wellness: More than a fitness program - Sun Hire

Sports Facility Activities

The Ft. Huachuca Sports, Fitness, & Aquatics branch is here to make sure you have everything you need to get in shape or maintain the shape you are in.

Building 61701Arizona Street Google Map

Tel:+1(520)533-2948

Military DSN Tel:(312)821-2948

Our facility offers:

Sports, Fitness and Aquatics also offers fitness classes taught by certified instructors.

The adjacent Bujalski Track & Field Complex contains a multi-purpose athletic field that includes:

Building 82401Prosser Village Google Map

Tel:+1(520)-533-4723

Military DSN Tel:(312)821-9775

The Eifler Fitness Center(EFC) offers:

Eifler Sports Plaza and Krueger Track are located adjacent to the EFC. The Sports Plaza includes:

Building 61701Hatfield Street Google Map

Tel:+1 (520)533-3858

Military DSN Tel:(312)821-2948

Summer Hours

Barnes Field House Indoor Pool

Teens 16 years and older may enjoy the Barnes Pool unaccompanied, without a guardian/adult in the pool area.

Located at: Building 61701, Hatfield Street

Irwin Outdoor PoolSeasonal swimming at no cost for authorized MWR patrons

Teens 13years and older may enjoy the Irwin pool (unaccompanied, without a guardian/adult in the pool area.

Located at: Building 70560 Irwin Street, near the Thunder Mountain Activity Center

Sports, Fitness and Aquatics offers a wide variety of instructional classes to help you stay in shape. We want to offer you as many options as possible. Schedules are posted monthly for group exercise classes at Barnes Field House, Eifler Fitness Center and Family Fitness Center. For more information, call 533-2948.

All offered by certified instructors!

The Sports Program schedules year 'round sports and special events. Units wishing to participate must must attend the Coach's Meeting prior to each sport to declare their intent to participcate. Contact the Commander's Cup Sports Coordinator at 538-2022 for more information.

Commanders Cup Calendar 2017 - 2018

Building 52220Arizona Street Google Map

Tel:+1(520)-533-0041

Military DSN Tel:(312)821-30041

This child-friendly fitness center is open to all Family and MWR patrons.The FFF invites you in to work-out while keeping an eye on your children at the same time. The center has several play areas, numerous toys and TVs for children to enjoy.

The FFF also offers Zumba and Yoga classes taught by certified instructors.

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US Army MWR :: Sports, Fitness & Aquatics

Wondering how to get to I Think Fitness in Andheri West, India? Moovit helps you find the best way to get to I Think Fitness with step-by-step directions from the nearest public transit station.

Moovit provides free maps and live directions to help you navigate through your city. View schedules, routes, timetables, and find out how long does it take to get to I Think Fitness in real time.

Looking for the nearest stop or station to I Think Fitness? Check out this list of stops closest to your destination: Juhu Bus Stand; Juhu Bus Station; Juhu Hotel.

You can get to I Think Fitness by Bus or Train. These are the lines and routes that have stops nearby - Train: WR; Bus: 231, 28, 355 LTD, 56, 80 LTD.

Want to see if theres another route that gets you there at an earlier time? Moovit helps you find alternative routes or times. Get directions from and directions to I Think Fitness easily from the Moovit App or Website.

We make riding to I Think Fitness easy, which is why over 330 million users, including users in Andheri West, trust Moovit as the best app for public transit. You dont need to download an individual bus app or train app, Moovit is your all-in-one transit app that helps you find the best bus time or train time available.

More here:
How to get to I Think Fitness in Andheri West by Bus or Train

1. What are acceptable forms of ID for access to the fitnesscenters?

CAC cards are the only acceptable form of ID.

2. Who is eligible to use the fitness centers?

Active Duty, Dependents, Retirees, Local Nationals, DoD Civilians

3. What is the youth age policy for the physical fitness centers?

Children 15 years and younger are not allowed in the Weight Rooms or Cardio Rooms. Children must have direct interaction with an adult/guardian at all times.

4. Are strollers or baby carriages allowed in the fitness area?

Yes, in designated areas only.

5. Do the physical fitness centers have a dress code?

Yes

6. Are there personal trainers available by request?

Yes

7. Can I request specific music to be played?

No

8. What is the age requirement for the Parent Tot areas?

Children must be 10 years or younger.

9. Can visitors use the fitness centers?

Yes, as long as their sponsor stays with them.

10. How much are the fitness center classes?

$4/class

11. Are there spa & wellness services available? i.e. massages,esthetician, dietitians, etc.

Massage Therapy is available. Inquire at the Customer Service Desk for more information and to set up an appointment.

12. What are the prices of spa & wellness services? i.e.massages, esthetician, dietitians, etc.

Massage therapy prices vary depending on type and length, inquire at the Customer Service desk for more information and to set up an appointment.

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Army sports and fitness - US Army MWR :: Ansbach

Former REME soldier Mark Maspero trains young people who wish to get in the Army (Picture: Mark Maspero).

It is no secret that the British Army could be facing a potential shortage of troops.

In this financial year alone, the Ministry of Defence (MOD) admitted that the Army is set to receive just 5,600 new recruits- less than 60% of the target.

While for some the issue lays with Capita, the recruitment company outsourcedby the MODwhich takes around 300 days to complete the application process, for other applicants the problem is their level of fitness.

"Todays generation isnt as physically fit and robust as previous generations," explain personal trainer Mark Maspero. "Though nofault of their own, they require extra tuition and motivation to reach the required Army standards."

Mr Maspero spent 22 years in the Army as part of the Royal Electrical and Mechanical Engineers (REME), but "mostly working in the gym and playing sports". During his time serving, he qualified as a Personal Trainer Instructor (PTI).

Upon leaving the forces in 2014, he used his skills to train civilians, working with Olympic athletes, coaching for councils and professional football academies.

More recently, he decided to become a military trainer and use his experience to help young people pass the entrance tests for the Army:

"I had an amazing career in the Army and I want to help young people join the military with the best possible chance of success."

Mostly teenage boys from "working class families". "It's largely white males aged 16 to 19," he explains, "and occasional females."

Usuallysessions are one-on-one, but on some occasionsa small group of friends will enrol together.

Sporadically, Mr Maspero helps out with larger groups from colleges or cadet forces.

Ahead of deciding on a training routine, Mr Maspero puts wannabe-Army recruits through a basic fitness test to see where their physical abilities stand.

"I then compare them [the results] to the required results necessary to pass military selection," he explains.

Most of the initial training, he says, revolves around exercises aimed at improving muscular endurance with bodyweight. Once that is up to standard, he then focuses onworking on theperson's robustness and resilience.

Exercises range from lifting to carrying items over different terrains and obstacles.

"The most popular sessions involve tyre flipping, partner exercises," he explains,as well as "lifting and carrying exercises involving the power bags and jerrycans."

"I findthe individual's quitting point and push it a little further each time."

Depending on when the person's scheduled date to take the three-day selection exam, the number of sessions and theirduration varies.

However, Mr Maspero tries to schedule at least three to four hours physical training a week plus recommended two to three hours of running or team sports.

Mr Maspero believes a new Army recruit needs to have good all-round fitness:

"They dont have to be the fastest or the strongest, but have the mental ability to keep pushing themselves through adversity."

"They need to be resilient and robust to overcome injury, fatigue, and setbacks. The basic training will make recruits fitter and stronger, the recruits need to be open-minded and willing to learn," he continues.

His training has so far resulted in three people being recruited in the Army.

Read the rest here:
How A Fitness Coach Turns Regular People Into Army Recruits

Forge Fitness is a state of the art fitness training facility located on Picatinny Arsenal. Forge Fitnesoffers a cardio room, free weight room, power lifting room, aerobic room, full size basketball court, racquetball court, therapeutic pool, karate room and ping pong room.

Offsite, Forge offers a street hockey court, tennis courts and softball fields.Forge also provides a variety of activities for self-improvement including:

TIME

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

5:30

6:00

6:30

7:00

7:30

8:00

8:30

9:00

9:30

10:00

10:30

11:00

BASKETBALL

VOLLEYBALL

BASKETBALL

SOCCER

BASKETBALL

11:30

12:00

11 - 1

11 - 1

11 - 1

11 - 1

11 - 1

12:30

Go here to read the rest:
Forge Fitness Center - Army MWR

Ready...set...get fit! Fitness in the Park is a city-wide program that offers a wide variety of FREE exercise and fitness classes all over San Antonio! Join us at your local park, community center, or library and let us help you achieve your fitness goals. Just take a look at our current schedule and find a class that intrigues you. There is no registration required and classes are open to all fitness levels.

Fitness in the Park was one of three programsrecognized by the National Recreation and Park Association (NRPA) when it was awarded the Excellence in Innovative Programming Award at the association's 2013 Congress & Exposition in Houston, Texas. The award honors organizations that demonstrate leadership through advanced, groundbreaking ideas in programming. In 2014,Fitness in the Park wasalso the recipient of the International City/County Management Association's (ICMA) Community Health & Safety Award.

Be part of Fitness in the Park, San Antonio Parks and Recreations award-winning program, by volunteering to be a fitness instructor. The Fitness in the Park program offers hundreds of fitness classes every month around the City.

If youre interested in volunteering to become a Fitness in the Park instructor, fill out and fax theFitness in the Park Instructor Application.

Please help us by taking a short survey onyour experienceat one of ourFitness in the Park classes. This will help us improve our services to better serve the community in the future. Click the link below to get started

Fitness in the Park Survey

Read more from the original source:
Fitness in the Park - The City of San Antonio

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