Proper nutrition keeps fitness goals on track

Mari-Alice Jasper | Fort Campbell Courier   

Amanda Sparrow, Army spouse, and her 3-year-old son Andrew throw punches during Munchkin and Me Boot Camp Wednesday at Estep Physical Fitness Center. The boot camp is one of the Directorate of Family and Morale, Welfare and Recreation’s new additions to the 2019 fitness calendar. 


The Fort Campbell Directorate of Family and Morale, Welfare and Recreation and Fort Campbell Army Wellness Center stand ready to help Fort Campbell community members obtain fitness and weight-loss goals in the New Year.



MWR’s 2019 fitness calendar has been updated to include new classes such as P90X, a total body workout including strength-training moves, cardio conditioning and core work, and Cycle Fusion, a combination of high-energy indoor cycling and weight lifting. 

“All of our fitness classes are for all ages and abilities – beginner to advanced,” said Ryan Noble, MWR aquatics and fitness manager. 

All workouts can be modified to serve customers, he said. 

“Our instructors provide the best customer service possible and that includes pre- and post-class assessments. After each class they will approach each participant and get a vibe for their abilities,” Noble said. “Our instructors are really good at working with participants to find out their fitness needs.”

Munchkin and Me Boot Camp, a new, total-body fitness program for parents and children, is offered at 10:15 a.m. Wednesdays at Estep Physical Fitness Center, 2270 Kentucky Ave. 

To allow parents to hit the gym without having to find a babysitter, Kids’ Corners are now available at Estep PFC and Shaw PFC, 7979 California Road. The corner is available to children during center hours except during unit PT and scheduled fitness classes, said Ryan Noble, MWR aquatics and fitness manager. This is a free service provided to patrons. 

“We do not provide line of sight. This is not a day care. Parents are responsible for monitoring their children while working out,” Noble said. 

Toys, books and crafts and inside the enclosure to keep children entertained while their parent is exercising, he said. 

For Kids’ Corner rules, visit 

Aqua exercise classes such as Aqua Glide, Aqua Jump and Aqua Yoga are offered at Gardner Indoor Pool, 2191 Kentucky Ave. During “New Year, New You,” 2-4 p.m. Saturday at Gardner, instructors will lead 10-minute fitness demonstrations highlighting all of the classes provided at Gardner. 

“During the demonstrations, patrons can get in the water, test out the equipment and see what kinds of alterations and modifications we can make in the aquatic environment,” Noble said. 

Cost is $3 for Department of Defense ID cardholders and $5 for guests. For more information, call 270-798-6310.

Fort Campbell community members can get reacquainted with the physical fitness centers on post and compete in fitness challenges by participating in the 2019 Physical Fitness Challenge Series. 

The program will kick off with the “1-Minute Push Up Challenge” 11:30 a.m.-1 p.m. Wednesday at Lozada PFC, 6992 Desert Storm Ave.  Next, community members can compete in the “3 Lift Max Challenge” 11 a.m.-1 p.m. Jan. 25 at Gertsch PFC, 3610 Indiana Ave. Competitors will wrap up the month with a “Tug of War Challenge” 11:30 a.m.-1 p.m. Jan. 31 at Sabo PFC, 7037 Toccoa Road. 

Melissa Schaffner, MWR marketing director, said about three challenges will be hosted each month. All challenges are open to all DOD ID cardholders age 16 and older. These challenges are free to participants. All participants will receive a free T-Shirt with the PFC’s new slogan and design. After collecting a T-Shirt from the eight PFCs, participants will earn a prize. 

“We are trying to build a ‘my gym’ mentality and build gym loyalty,” Schaffner said. “This is a chance to build camaraderie within the fitness community and break out of fitness routines. This is an opportunity to commit to fitness.”

For more information, call 270-798-2753. 



While busting a sweat at the gym is one way to meet weight-loss goals in 2019, it also is important to maintain a healthy diet and eat properly, said Ursula Ulery, health educator at Fort Campbell’s Army Wellness Center. 

“Proper nutrition is 85 percent in the kitchen and 15 percent exercise,” Ulery said. “You can’t out exercise a bad diet.” 

The Army Wellness Center is part of the U.S. Army Medical Command initiative overseen by the Army Public Health Command. Active-duty Soldiers and Family members over the age of 18, Retirees, Reservists, DA civilians and TRICARE beneficiaries are eligible to use this facility. 

Several services are offered at the center including metabolic testing, a physical fitness assessment, biofeedback and BodPod assessment. All of these tests are conducted using state of the art equipment. 

As a health educator at the center, Ulery offers health coaching to clients. During the coaching she encourages clients to eat “real food.” 

“There are a lot of supplements on the market and quick fixes, but it is not sustainable. We don’t recommend anyone to do anything that is not sustainable over a lifetime,” she said. “There are a lot of fad diets that are popular now, but if you don’t see yourself doing it the rest of your life, it’s only going to be a temporary fix.”

Ulery emphasized that lifestyle changes should be long-term. 

“If it’s going to be a weight-loss goal, it really should be a longer goal. If you don’t think you can stick to your plan two-three months, you might need to adjust your goal a little bit, but don’t give up,” she said. “We are all humans are we are going to have a trip and fall every once in a while. It’s OK to have a treat meal every once in a while.”

Ulery said all fitness goals should be SMART – specific, measureable, attainable, realistic and time-bound. After setting a SMART goal, clients must stick to it for four weeks before making a new goal, she said. 

During health coaching, Ulery works with clients to develop the best strategy to help clients attain their goals. All plans are individualized, she said. 

“For some people, writing things down keeps them accountable and that’s great, but it doesn’t work for others,” she said. “With some people, we are really trying to get them to eat. Some people are really malnourished and they don’t realize it.”

Some people are overwhelmed by cooking for themselves, because they never learned how, she said. Ulery encourages all of her clients to meal prep. 

“Preparing yourself for success is what helps you in the long run,” she said. “We don’t have to make extravagant Pinterest meals. It’s nice to, but preparing some meals and snacks ahead of time will make a big difference.”

Many people are easily discouraged by fitness and weight-loss goals because they are impatient, she said. 

“People are very visual. They want to see changes immediately. These things take time. It takes more than two weeks. We live in a ‘now, now, now’ generation, but we have to understand that weight is something that’s hard to get rid of,” she said. 

People also are too invested in constantly weighing themselves, Ulery said. She encourages clients to only weigh themselves once or twice a month. Instead, people should take photos of themselves during their fitness journey, she said. 

“That will help you see what your changes look like,” she said. “It takes us so long to see the changes in ourselves because we are so critical of ourselves.”

Folks who are new to weight-loss programs and fitness also may be discouraged from pursuing their goals if they make things too complicated. 

“Eating should not be a chore. Eating should be something we do to fuel our bodies. Eating shouldn’t make you tired. Eating is supposed to give you energy,” Ulery said. 

Keeping it simple and going back to basics are ways to keep goals on track, she said. 

“Your fitness journey should be about wanting to feel better first, and the weight-loss should come along with that,” she said. “You should want to be healthy.”

Everyone should prioritize personal wellness in 2019, Ulery said. 

“When you are constantly taking care of everyone else first, sometimes you forget to take care of yourself,” she said. “Realize you cannot pour from an empty cup. Your health does matter. Take control of your health.”

The Army Wellness Center, 5662 Screaming Eagle Blvd., is open 7 a.m.-4 p.m. Monday-Friday For more information, call 270-461-3451. 


Healthy options on post 

Grab a burrito for breakfast or a salad for lunch 8 a.m.-1 p.m. Monday-Friday at the Artillery Grille, 7121 C Ave. 

Michelle Lane, Artillery Grille operations assistant, said customers can choose from a variety of healthy menu items. 

“Customers can build their own salads with ingredients like romaine lettuce, spring mix, grilled chicken and eggs. We also offer all kinds of veggies such as cucumbers, tomatoes and onions,” Lane said. 

Customers also can customize breakfast items. Burritos bowls are a popular breakfast item at the restaurant because they are Keto-friendly. The Artillery Grille can accommodate almost any kind of diet, Lane said. 

“As long as it’s something that’s on the menu and it’s a reasonable request, we will do our best to give customers what they want,” she said. 

For more information, call 270-798-0766.