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Stay Fit Tip List through the Holidays: A Discussion with Kate Jennings and John Walters

  • Published
  • By Nancy Zabaga
  • 436th Force Support Squadron
DOVER AIR FORCE BASE, Del. --  John Walters, Dover Health and Wellness Center fitness program manager has been the face of fitness here at Dover Air Force Base for the past four years.

As a 2003 retiree from the Air Force and strength and conditioning coach at local high schools, he knows the stressors that go along with wearing the uniform and remaining physically fit.

Mr. Walters works with Kate Jennings, HAWC nutrition program manager, to offer The Biggest Winner Contest coming in January 2011. "The Biggest Winner's goal is to help folks improve fitness by losing weight and increasing muscle mass in a safe and reasonable way," said Mr. Walters.

"The Biggest Winner starts early in the New Year and stresses fat loss, not weight loss," said Ms. Jennings, "and we all know how challenging the holiday season can be."

To help the Dover Community stay fit and healthy through the holidays, Ms. Jennings and Mr. Walters have developed a Stay Fit Tip List on the following strategies for managing weight between Thanksgiving and New Year's Day.

1. Continue your current exercise routine. "We tend to make lots of excuses for not exercising this time of year. Between bad weather, holiday responsibilities, and office parties, we put fitness on the back burner. Get to the gym 30-60 minutes per day at least three to five times per week, and it will pay off in the end" said Mr. Walters.

2. Choose indulgences carefully. "Everyone enjoys little luxuries this time of year, but we need to set limits," said Ms. Jennings. "There is no need to overeat from mid-November to early January. Plan to indulge at events such as an office party, Thanksgiving, holiday gatherings, and try to stick to normal eating patterns as much as possible during the week."

3. Manage stress. "Stress is a key factor with overeating, drinking too much alcohol, and even smoking. The anxiety of family visits, travel and overspending can cause us to make poor health choices. Since alcohol inhibits the body's ability to burn fat, we need to anticipate our stressors and not manage our stress with food, alcohol, and tobacco," said Ms. Jennings.

4. If you fall, get back up. "The easiest way to manage weight is to not gain it at all," said Mr. Walters, "but if you do need some help getting fit in January, we at the HAWC can help you with the Biggest Winner Contest coming January 2011 as well as the John and Kate Minus Weight program."

Contact the HAWC at 677-3733 for more information on the Biggest Winner Contest.