Marine Corps Base Quantico -- Life is all about balance. To have a balanced life, a person must care for his mind, body and soul. Tending to only one or the other will not do. Semper Fit programs and services are available to assist all ID holders with caring for their bodies. A healthy body contributes to a healthy mind and inner peace. Proper nutrition, regular physical fitness, and a tobacco-free life are all key to fulfilling that mission.
Proper diet, including water intake, is essential for total wellness and a balanced life. A diet of fruits, veggies, lean protein, whole grains, dairy and healthy fats can provide all of the nutrients that a person needs. Proper diet can help improve physique and in turn improve self-image and confidence; however, a diet can do so much more than that.
Carbs provide energy to the body and to the brain. When the brain has enough energy, thinking is improved and contributes to better decision making. Choosing fiber-enriched carbs helps to control blood sugar and stress. If a person regulates his blood sugar throughout the day with a proper diet, the body doesn’t have to produce and release as much insulin or cortisol, also known as the stress hormone. In addition, the body has immune cells that people rely on to fight germs. Immune cells are built using protein.
Good diet is about so much more than just losing weight. Common strategies for weight loss include cutting calories, limiting water intake, and using dietary supplements. However, if calories are cut too much, it can be difficult to get the nutrients the body needs. Calorie cutting can lead to bone loss and fractures. Not drinking enough water can cause anything from fatigue to passing out. Supplements can cause long-term problems because they are not inspected by the FDA. Supplements may contain ingredients that are not listed on the container. They may contain drugs, which can lead to job loss or even sudden death.
The Semper Fit Dietitian Lauren King, and the Health Promotion staff can help make proper nutrition simple for all ID holders aboard MCB Quantico. Nutrition classes are offered monthly at the Barber Gym and are also available by request. Commissary tours are available if three or more people request this service. The tours include a focus on choosing healthy options, understanding nutrition facts, and getting the most out of any budget. Microwave cooking classes are available upon unit request, which will help Marines who live in the barracks eat healthier. For individual assistance, Semper fit offers metabolism testing and one-on-one counseling sessions with King, who is a registered dietician.
Physical fitness works hand-in-hand with nutrition. Regular exercise can help improve strength and physique. As with proper nutrition, regular exercise also improves self-image and confidence. Even if a person only works out for a short period of time daily, it will still strengthen the body and mind. Exercise causes the release of endorphins. These endorphins can help with mood, make dealing with stress easier, and increase resiliency.
Semper Fit Physical Fitness offers many options. Barber Physical Activities Center (BPAC) provides users with a state-of-the-art facility and fitness equipment for self-directed exercise. Need help? Personal trainers are available. Seeking the advice of a personal trainer can help prevent injuries by teaching proper form and help an individual reach personal goals with a customized exercise program. Participating in exercise activities at BPAC also provides the opportunity to meet other people who can provide additional support for your goals, both in fitness and in life. Personal trainers offer both group and individual sessions.
Group exercise classes offer another great way to work out, have fun, and meet new people with common interests. There is dancing, cycling, strength building, and more. Yoga classes and Pitaiyo classes improve strength, encourage stretching and include an internal focus. Increased flexibility helps prevent injuries. Yoga also improves mental clarity, sleep and reduces stress.
The High Intensity Tactical Training (HITT) program is open to active duty service members only. HITT focuses on functional training movements that build individual resiliency supporting a Marine’s mission. HITT will challenge any Marine, sailor, airmen or soldier to push his or her limits.
Proper diet and regular exercise are essential to leading a balanced life. However, leading a tobacco-free life is just as important to overall wellness. Tobacco use causes disease in nearly all organs of the body. Oral and lung cancers are not the only health issues caused by tobacco use. Tobacco also weakens the bones and the immune system meaning tobacco users are at higher risk for getting sick or hurt.
Operation Tobacco-Free Marine (OTFM) is going to launch in January 2017. OTFM is an evidence-based program designed specifically for the Marine Corps. Users of tobacco who participate in this class will double their chances of successfully living a tobacco-free life. Semper Fit Health Promotion is committed to helping all Marines beat tobacco. OTFM sessions will be offered regularly at BPAC in the Health Promotion classroom. Semper Fit Health Promotion staff will also gladly lead OTFM sessions at any location upon the request of a unit.
Protect your body, your mind, and your soul. Let Semper Fit help.