English OPS FIT Newsletter

Volume 14 • Issue 2 • August 2020

OPS FIT

In this issue: 3

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5

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6

19

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OUTCAN Member Profile MCpl Ray Syed

The gym won’t be the same when it reopens

Intro to Fitness @ Home

Foam roller exercises

OUTCAN Monthly Health and Fitness Initiatives

ParticipACTION Releases 2020 Report Card on Physical Activity for Children and Youth

60 Day Push-up Challenge

There is fun in numbers

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OUTCAN Spouses Being Active

A New Reality Becomes an Opportunity for Change

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PSP Policy regarding FORCE Evaluations during COVID-19 pandemic

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FORCE Evaluation Prep 1a

If you have any questions, input, or material you would like included in this section please contact Todd Cirka, VCDS OUTCAN Physical Fitness Coordinator at Cirka.Todd@cfmws.com or at 613-852-7059.

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OUTCAN M E M B E R P R O F I L E

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MCpl Ray Syed

CFIOG HQ Det Maryland My name is Master Corporal “Ray” Syed. I am a member of CFIOG HQ OUTCAN Detachment Maryland in the USA since 2017. We are a busy family of six; myself, my wife Vanessa; three daughters (17, 11, 6) and a son (13). Eating right and staying fit is hard when you are always on the go with a family this big.

I would go to the gym every day after work; my wife would be busy with volunteering, and kids with their school and homework. As a military family, we all know about living a busy life. Weekends were the only time we would get together and do something exciting. Then COVID-19 hit. Our busy schedule came to a halt. Work, schools, malls, parks, etc. were all shut down. It happened so suddenly. Thankfully, we were kept engaged by our CoC to stay busy from home. Kids started online home-schooling, but the days seemed never-ending. I had some weights; the garage became my gym. It helped me immensely to keep a dedicated fitness regimen with the gyms closed.

During this time, the kids were becoming anxious. They were home all day and didn’t have anywhere to go. The State of Maryland, just like everywhere else, was in lockdown. Many people were hesitant to meet with friends and neighbours. It was during this time I introduced our kids to a 3-day workout routine. If you know anything about our kids, they would prefer to sit on the computer and play games all day vice doing anything active. We made a deal, which was for them to work out with me at least 3-days a week, and they could spend time on the computer on alternate days. While I did my weights, the kids used my cell phone to look at workout videos on YouTube or follow a pre-created workout on an app called “Ultimate Ab & Core Workouts”. Eventually, what started as something they thought was punishment, turned into a routine of enjoyment and bonding. We ended up changing the schedule so I would do weights on alternate days, and cardio with them. The kids seem to enjoy time with their dad, and mom got rest 45-60 mins/day. My son really took to it, so much so that we both signed up to do the “Navy Bike Challenge 2020” this year for the first time. It simply became a family routine. I can’t say we

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OPS FIT are the fittest family, but this has become a great bonding experience for all. For the first time we, “The Syeds”, are partaking in the 5k Army Run challenge this year. I want to ensure my kids learn to live and enjoy a healthy balanced lifestyle at a young age and understand the benefits that come with it. Staying healthy is not a chore, it’s a lifestyle.

Now, if they would only open up the fishing spots.

The OUTCAN Fitness Program offers daily livestream and recorded workouts Monday to Friday at 1000hrs EDT on the OUTCAN Fitness Facebook page https://www.facebook.com/OutCanFitness/?modal=admin_todo_tour

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Intro to Fitness @ Home

OPS FIT

As we are all doing our part to help decrease the spread of the COVID-19 virus through self-isolation and social distancing, I have created a new section on the OUTCAN Fitness Program website to enable CAF personnel and their families to stay fit and healthy. The Fitness @ Home section provides bodyweight only workouts via livestream and in print, a monthly @ Home Challenge as well as the opportunity to “Ask an Expert�.

www.cafconnection.ca/United-States/Fitnessathome https://www.facebook.com/OutCan-Fitness-103159418000955/?modal=admin_ todo_tour

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OUTCAN MONTHLY Health and Fitness Initiatives

OUTCAN Fitness and Health Initiatives – August-October 2020 AUGUST/SEPTEMBER

60 day Push-up Challenge – Increase the number of push-ups you can complete

OCTOBER

HIIT – High Intensity Interval Training program Click here to register

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60 Day Push-up Challenge

OPS FIT

Use the program below to help improve the maximum number of consecutive pushups you can complete. Record your maximum number on day 1 and record again after 60 days on day 1. The program is intended for those who have attained at least the Silver level on their most recent FORCE Evaluation. For those who have not attained this level, it is recommended that you leave 48 hours between sessions and replace the plyo push-ups session with knee plyo push-ups until you can do 5 regular plyo push-ups.

Always warmup prior to each session or you can do each session at the end of your regular resistance training workout. Use the attached log to record your results and send to me by 11 Oct 2020. The person with the biggest improvement will be announced in the OPS Fit newsletter.

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OPS FIT

Day

Push Up

Type Tips

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Max #

Stick to protocol

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3 sets x 10 - 15 Dumbbell

Switch up angle

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3-5 sets x 10 Plyo pushups

Use mat and power up

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5 minute max

Start with sets of 10

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3-5 sets x 15 Regular

Protocol

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3-4 sets x 8 - 10 Negatives

Nice and Slow

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rest

At least one rest day/week

LEGEND

Max # - do as many regular pushups non-stop as possible keeping proper form (flat back, upper arms parallel to floor, full extension) Dumbbell – use dumbbells as the base vice hands on the floor. Switch angle of dumbbells every 5 or 10 reps (higher/lower, in/out) Plyo pushups - start in down position and explode to top position, hands leaving the ground, before landing to return position. Repeat without stopping.

5 min max.- pick a number of pushups to do as a set (ie 10) then take a rest of the same amount in seconds (10 secs).

Continue for 5 mins.

Regular - See diagram.

Negatives - start in top position. Have a trg partner place a weight plate on your upper back.

Lower to the down position.

Remove the plate, return to the top position and repeat. Alternatively, perform decline pushups but not so high that it becomes a shoulder exercise.

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Proper pushup - T ake a position with hands flat on the floor, underneath the shoulders, fingers pointed forwards, back straight and head up - Lower the torso down towards the ground until arms reach a 90° angle, then push up back to the starting position - Engage the abdominals to maintain a straight back, head up posture throughout the exercise

Knee plyo Pushups - S tart in knee pushup position on a gym mat - Forcefully straighten your arms to bring your upper body away from the mat - As your upper body moves away from the mat, your hands will leave the ground then allow your momentum to return you to the start position - Repeat immediately for 10 reps.

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P U S H U P PROGRAM TRAINING LOG

Week #

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Reps

Sets/Reps

Sets/Reps

Reps

Sets/Reps

Sets/Reps

1

2

3

4

5 6 7 8

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Spouses Staying Active Hello! My name is Megan Nevile.

my first half marathon, however, it was postponed and my husband and I found out we are expecting in My husband and I were posted to Tinker, Oklahoma December 2020! Now that I’m pregnant, my ability last summer and are looking forward to spending to run long distances in the OKC heat has been a the next three years growing our soon-to-be family challenge. The 30 minute bootcamp workouts are of three. the perfect balance and they keep me feeling happy and healthy throughout pregnancy.

My fitness journey has changed quite drastically over the past 10 years. Growing up, I found it Everyone’s fitness journey is different and it’s natural challenging to stay motivated to exercise and I to have life get in the way at times. We all owe it to couldn’t find a routine that I enjoyed enough to ourselves to get back on track and continue to be the maintain. I was struggling mentally and physically best version of ourselves, mentally and physically! and knew that if I didn’t get a handle on my health, it would spiral out of control. My grandmother passed away at the young age of 64. She battled obesity all of her life and she struggled with many underlying health conditions. When she passed, my father and I decided to change our habits - and it was exactly the motivation we both needed.

In 2013, I signed up for a gym membership and began using online resources to assist with my workout plan. I developed a passion for weightlifting and found myself connecting with a coach who encouraged me to begin training for a fitness competition. Little did I know, that’s the motivation I needed to lose 30 pounds. In 2015, I competed in my first fitness competition, in the bikini division. I enjoyed it so much that I trained and participated in my second show 6 months later.

My mental and physical health has never been better. Although I’m no longer competing, it was a decision that truly changed my life. Since then, fitness continues to be a very important part of my daily routine. Since moving to Oklahoma, I have signed up for FitBody Bootcamp which is a 30 minute group workout that I participate in 4 to 5 times a week. Prior to COVID, I had registered for

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OPS FIT My name is Natasha Glaser

and I am currently living in Edmond, Oklahoma with my husband and 17-month-old daughter.

We have been here for two years now and this is our third posting together as a couple. There is a lot of uncertainty when it comes to being a military spouse. We never really know how long we will be in one city and sometimes that makes it hard to make the best of it. As a result, staying active often takes a back burner when moving to a new place.

I have always been involved in sports and fitness in one way or another. From sports in school, to ballroom dance to CrossFit, staying active is important to me. Out of all the sports I have played over the years, volleyball has been my favorite and strongest. Unfortunately, it has been a challenge to find a good league to play in

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every time we move. It is tough to find a league that works with my schedule and even harder to find a team that I feel like I fit in with (which is so hard when you don’t know anyone!). When we moved down here, I was pregnant, so I didn’t try to join a league; but last November I heard some of the Canadians talking about a league and knew that I had to get in. It was the middle of the season, but I was able to play a few times before my husband deployed. Although I only got to play for a few weeks before he left (as being a single mom was tough enough without trying to change things up too much by leaving her with a sitter to go play volleyball in the evening), it felt great to get out there again.

Even though team sports have always been fun for me, the main thing that has kept me active for the last seven years has been CrossFit. I tried a 6-week beginner CrossFit class with my husband

OPS FIT in 2013 when we were living in Trenton, Ontario.

I honestly have to say that I was hooked from the beginning. The exciting thing about going to a new gym, is that each gym implements the CrossFit methodology in a different way.

The feeling of community was one of the most attractive things about CrossFit for me. Everyone there is in the same situation you are, just working through, trying to become a better version of themself. No matter your skill level, another amazing thing about CrossFit is that you can make it as easy or as hard as you want to that day.

I have competed in six CrossFit competitions including five in Canada over the years and one last year in OKC. All of these were team competitions (teams of 2, 3 or 4), but my favorite was probably last year’s Bricktown Throwdown in Oklahoma. I say this because I am extremely proud of myself for challenging myself at only four months postpartum. I also have to say that I feel blessed to have had such wonderful teammates who, even though we had never trained together, were so supportive throughout the weekend.

Some people may think that I was crazy, but I set a goal the year before (while I was pregnant) that I was going to do it. I knew I was going to have to work hard to get back into competition shape once I had recovered from childbirth but I was excited for the challenge. I was obviously no where near as fit as I had been prior to having my daughter but I felt good about what I was doing and had the best time competing.

Anyone who has heard someone talk about CrossFit knows just how passionate we are about what we do. It’s not just what we do, it’s also a lot about who we do it with. It has become a way of

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life and a community that I am proud to be a part of. I met some of my best friends at CrossFit and I am thankful every day that this sport brought us together. I truly believe that staying active throughout my pregnancy (up until 3 days before I had my daughter) really helped with labour and my recovery.

Everyone’s fitness journey is different but I am so thankful to have found CrossFit because it has enabled me to stay fit no matter where we end up living. **Please note: Direction regarding CAF participation in Extreme Conditioning Programs (ECP) such as CrossFit is found in CANFORGEN 160/12 - EXERTIONAL RHABDOMYOLYSIS AND INTENSE EXERCISE/ CONDITIONING PROGRAMS. Natasha Glaser is not a CAF member therefore this CANFORGEN does not apply to her. For more information regarding ECP or for CAFapproved high intensity metabolic training programs please contact the OUTCAN Physical Fitness Coordinator at cirka.todd@cfmws.com

OPS FIT

PSP POLICY REGARDING FORCE EVALUATIONS DURING COVID-19 PANDEMIC

As CAF gyms in Canada start their business resumption plans, a number of changes will be made to how PSP delivers fitness and health services in response to COVID-19 restrictions. One of these changes applies to the implementation of the FORCE Evaluation.

Currently, FORCE Evaluations are approved only for CAF personnel being deployed, being recruited, or going on career or mission essential training that requires a valid FORCE Evaluation. For OUTCAN this means that unless you’re deploying or going on training that requires a FORCE test you won’t be tested until COVID-19 restrictions are relaxed.

The focus should now be on maintaining your operational fitness in preparation for a resumption to normal business. This means following a proper physical training program. The OUTCAN Physical Fitness Program can help you with this. Check out the OutCan daily workout Monday to Friday at 1000hrs EDT on the OUTCAN Fitness Facebook page.

The livestream workouts are also available as a recording afterwards.

If you would like more support please contact the OUTCAN Physical Fitness Coordinator at cirka.todd@cfmws.com.

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FORCE EVALUATION PREP 1A Equipment required: backpack, duffel bag or sand bag filled with 20-40 lb Warm-up:

• Walking hands up/down

• Walking arm flings

• Walking arms across chest

• Hip openers out

• Hip openers in

• Jog on spot

• Football shuffle side to side 3 rounds of: 5 thrusters, 5 hip hinge, 5 forward lunge ****Practice 1 round of each exercise at 50% pace**** Workout: – max effort 20m Rush: Hand release burpee, 10 x high knees, touch line, hand release burpee, 10 x high knees - repeat for 4 reps x 3 rounds – 60 seconds rest between rounds SB Lift: Sumo DL HP, lunge right, return to centre, Sumo DL HP, lunge left, return to centre – repeat for 15 reps x 3 rounds – 60 seconds rest between rounds ILS: Clean SB to shoulder, high knee walk x 20 seconds, drop SB, run high knees x 15 seconds – repeat for 3 sets x 3 rounds – 60 seconds rest between rounds SB Drag: 10 x bicep curls, 15 alternating reverse lunges x 3 rounds – 60 seconds rest between rounds Finisher: Tabata (20 seconds work: 10 seconds rest) x 8 - squat with SB on shoulder Cool-down: Hold all stretches for 30 seconds

• Door stretch

• Front delt stretch

• Hip flexor stretch

• Quad stretch

• Hamstring stretch

• Seated glute stretch 15

OPS FIT

OPS FIT

THE GYM WON’T BE THE SAME WHEN IT REOPENS

Distancing may need to be greater and locker-rooms will be a no go by: Jill Barker Are you dreaming of the day you can get back into the gym? Admittedly, home workouts have established themselves as a viable option for staying active during a pandemic. But for gym members with an established workout routine, a favourite fitness class or exercise machine or a social circle of like-minded exercisers, gyms can’t reopen fast enough.

That anticipation may be tempered by the fact that when gyms do get the green light to reopen, they will look and operate differently.

Prior to their closing in mid-March, gyms featured lots of shared equipment, people exercising close to one another and plenty of hands touching plenty of surfaces. All of this is associated with a high probability of transmitting viruses, so you can expect numerous changes at your fitness club.

According to Jason Tetro (a.k.a. the Germ Guy), microbiologist and author of The Germ Code and The Germ Files, physical distancing rules may be modified in gyms to take into account the likelihood that physical exertion increases the radius in which the respiratory droplets known to carry the virus will travel.

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“Will it be three metres or four metres instead of the current two? I’m not sure, but a policy needs to be developed,” said Tetro.

That means every second cardio machine will likely be unused, or Plexiglas barriers will be installed between machines.

And all the heavy lifters won’t be congregating around the squat rack or lifting platforms waiting to work in a set.

As for all the portable exercise equipment dumbbells, barbells, kettlebells, skipping ropes, medicine balls and so on - there will almost certainly be no more communal use.

Gym owners and managers will likely create appropriately distanced individual workout pods, marked by tape on the floor, that include enough equipment to perform a basic workout. The pods, along with the cardio machines - treadmills, ellipticals and stationary bikes - will probably need to be reserved in advance.

Group exercise classes will also look different.

Tetro suggests studios will have taped workout circles or squares mapped out on the floor in which exercisers will stay so they can keep their distance from each other. Everyone will be en-

OPS FIT couraged to bring their own yoga mats and filled water bottles since mats and water fountains are sources of virus transmission.

In between classes and reservations, the staff will be responsible for cleaning all touchable surfaces and equipment. But even with scheduled cleanings, exercisers should give their machines and equipment an extra wipe before and after use. Tetro notes the coronavirus isn’t difficult to kill, and with the right cleaning fluid a thorough wipe-down should do the trick. Gyms will need to map out foot traffic to ensure that wherever possible, there is a single flow of people travelling to and from the various workout spaces.

Keeping a one-way flow of people will be made easier since it is assumed most gyms will operate at about half their former capacity, even during peak times.

Expect locker-rooms to be off limits, at least initially. Not only is it too difficult to manage the flow of people going in and out, Tetro says they’re a breeding ground for germs.

As a consequence, gyms may adopt a “get in, train and get out” policy, requiring members to arrive in their workout gear and leave without showering or changing.

As we head into the winter months, that policy may be modified to accommodate coats and boots, but it’s likely that locker-room and studio doors will be propped open as much as possible.

Gyms will also need to review the air flow within their facilities to ensure there is an adequate exchange of stale and fresh air. More and more evidence suggests that poor ventilation can increase the risk of the coronavirus spreading in public spaces.

“Gyms should identify hot spots (areas with poor circulation) within their building and adjust air flow, if possible, to make sure no one area is at increased risk,” said Tetro.

Given the likelihood that gyms will be among the last public places to reopen, staff have plenty of time to rework their operating procedures and prepare facilities to safely accommodate their members. But changes in policy and fear of acquiring the virus may result in some members preferring to keep their workout outdoors during the summer and early fall.

As for those who do return as soon as the gyms open, expect an increase in fees as owners try to pay their bills while seeing their usable square footage cut in half and cleaning costs double.

Meanwhile, gyms should move their online workouts outdoors, depending on each province’s provisions for social gatherings. Exercisers can bring their own equipment or rent equipment from the gym for the summer.

Physical distancing would need to be maintained, but there would be no worries about inadequate ventilation or spaces that are too cramped.

So while more and more Canadians are wondering whether to keep their gym membership active, remember how important gyms are in establishing an exercise routine, connecting a community of exercisers and getting us out of the house - all of which has taken on more importance while society adjusts to life during a pandemic. © 2020 Postmedia Network Inc. All rights reserved.

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OPS FIT

FOAM ROLLER EXERCISES

Using a foam roller is a great way to increase mobility and flexibility. Foam rolling is a type of myofascial release which helps soften the fascia, a type of connective tissue which covers the muscle.

This fascia can form adhesions which can restrict mobility but the friction caused from foam rolling over a muscle can break up these adhesions.

PRESCRIPTION

Place the foam roller at the joint of a muscle furthest away from the centre of the body. Slowly roll over the muscle pausing at the site of soreness. Hold at the site of soreness until the pain dissipates. Continue over the muscle to locate other sites of potential adhesions. If you don’t find any adhesions you should roll over the muscle 5-10 times slowly.

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OPS FIT

Source: ParticipACTION

PARTICIPACTION RELEASES 2020 REPORT CARD ON PHYSICAL ACTIVITY FOR CHILDREN AND YOUTH

ParticipACTION is proud to announce the launch of the ParticipACTION Report Card on Physical Activity for Children and Youth, which alongside their Adult Report Card, forms the most comprehensive assessment of physical activity in Canada.

This year, Canadian children received a “D+” grade for Overall Physical Activity, “D+” for Sedentary Behaviour, “B” for Sleep, and “F” for 24-Hour Movement Behaviours. Considering those grades and that less than 1 in 5 Canadian children and youth are meeting the Canadian 24-Hour Movement Guidelines, it’s time to consider every possible angle to shift these trends.

At a time when families are closer than ever due to necessary physical distancing requirements, what can we do to positively support healthy movement behaviours in our kids?

The 2020 Report Card includes a Consensus Statement on The Role of the Family in the Physical Activity, Sedentary and Sleep Behaviours of Children and Youth, which is based on the research of a team of experts in movement behaviours, health policy and family advocacy. The Consensus Statement highlights how families are critical influencers for children and youth’s physical activity. Research shows parents who measure as “active” are more likely to have children who also measure as “active”.

ParticipACTION is encouraging Canadians to take the #ActiveFamilyPledge, a social media challenge that empowers parents to make quality time “active time” and encourages them to identify as an active family. Visit ParticipACTION’s report card page to see the full Report Card and learn how you can take the #ActiveFamilyPledge.

2020 ParticipAction Report Card on Physical Activity for Children and Youth https://www.participaction.com/en-ca/resources/children-and-youth-report-card https://www.participaction.com/fr-ca/ressources/bulletin-des-enfants-et-des-jeunes

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There is fun in numbers

Despite all the changes, avid exercisers are set to rejoin groups for their post-lockdown workouts by: Jill Barker Timing is everything. Just ask Sean Coulton, who opened up his 1,400-square-foot Montrealarea fitness studio Uniti Fitness on Jan. 6. Ten weeks later, the doors were closed due to the COVID-19 pandemic.

Like thousands of other gym owners, he was forced to pivot quickly, moving classes online in order to keep members engaged, active and paying membership dues. It wasn’t an easy transition.

“We’re not techies, we’re gym people, so learning how to put a good product online meant a lot of trial and error,” said Coulton.

Even with the challenges, Uniti Fitness has maintained 70 per cent of its membership through an unprecedented three months of forced closure. This high level of engagement is all the more impressive considering Uniti offers only group exercise classes, which means it attracts members who are motivated by working alongside fellow exercisers, not alone in front of a computer screen.

Despite the success of the online

workouts, Coulton wasted no time in taking advantage of Quebec’s recent decision to allow outdoor group exercise classes. As of June 8, supervised individual and group open-air fitness activities have been permitted, provided distancing rules and other public health guidelines are followed.

Before transforming the patch of green behind his studio into a workout space, Coulton consulted with his membership to see if they were comfortable returning to a group exercise environment.

exercisers, all of whom book their spot in advance, bring their own mat and come dressed to train.

They enter the fitness studio through the front door, pick up their weights and exit through the rear door to the outdoor workout area, where individual spaces are set two metres apart, with limited shared equipment that is wiped down between sets.

Enid Stiles was one of the first Uniti members to try out the new outdoor venue. A veterinarian, she’s considered an essential worker and has become accustomed to the changes “Almost every single member of everyday life brought on by responded yes,” he said. the pandemic. And while she appreciated the indoor home He also consulted with the mayor workouts, she admits she was and a city councillor to get the growing tired of exercising in her green light from the city; they basement. suggested using a private space rather than a public one for Uniti’s Chris Cicconi, a Uniti member workouts. since the end of January, says he would have been more Coulton was able to transfer his hesitant to return indoors and popular high-intensity interval was appreciative of being able training classes outdoors to preview the workout space with only a few changes in online before committing to programming and class design. a class. Like Stiles, he looked The outdoor space, which is forward to getting out of the similar in size to Uniti’s indoor house and working out alongside space, accommodates up to 12 other fitness enthusiasts.

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OPS FIT

“Reserving online and working out with people beside me makes me more accountable,” said Cicconi.

As successful as the outdoor workouts are, Coulton admits it’s not going to be easy moving back indoors when gyms are allowed to open. (Quebec has given the green light for reopening as of Monday.) Membership fees were based on running classes close to his 12-person max, which is no longer possible in a 1,400-square-foot space, given the need for a six-foot buffer between exercisers and a single flow of traffic while moving around the studio. And his current ventilation system isn’t up to the task of maintaining a healthy exchange of stale to fresh air - a key component in reducing the risk of the virus spreading indoors.

Between the decrease in class size and increased costs for cleaning and a new ventilation system, the business plan is going to need tweaking.

Coulton’s concerns are shared by gym owners everywhere, with no shortage of financial and operational challenges anticipated over the next 12 months.

From small boutique studios like Uniti Fitness, for which a lack of space is the largest hurdle to overcome, to big-box gyms that operate in the type of large communal spaces health officials want us to avoid, no one is immune to the uncertainty of what the next year will bring.

Coulton says fitness club owners have to be able to accept change, as the business is prone to trends and attracts a population that chases the next big fad. So the ability to modify existing business models and adapt to new trends is the key to longevity.

As for exercisers like Stiles and Cicconi, they’re just happy to leave their house and benefit from the shared energy, social interaction and motivating tunes that make group fitness classes so popular.

Photo: Dave Sidaway / Most members responded “yes” when gym owner Sean Coulton, seen training his client Ken Matheson, asked if they were ready to return to a group exercise environment.; © 2020 Postmedia Network Inc. All rights reserved.

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A NEW REALITY BECOMES AN O P P O R T U N I T Y F O R C H A N G E

OPS FIT

How many of us let small everyday stresses build up over time? That bottled-up stress can weigh heavily on our minds, of course, but also on our bodies. Maybe you find yourself drinking a bit too much, eating your feelings, or turning into a couch potato.

Rest assured, you’re not the only one!

Personally, I had trouble realizing that a lifestyle change was in order. I wanted to regain the fitness and joie de vivre I had before my life went on autopilot. You’re probably well aware that our lives and lifestyles have changed over the past few months. How did quarantine go for you? How did you adjust to this new way of life?

For me, the first step was admitting that my lifestyle needed to change. It meant I had to be very humble and honest with myself. “You only have one life,” as the saying goes, so why would I want to sabotage my chances of success? I had to develop a fitness plan, find a way to lose weight healthily, and learn to take better care of my mental and emotional health. With motivation—and more importantly, time—anything is possible.

We’ve all said it: “If I had the time, I’d…”

Fortunately, I did have the time to invest in changing my state of mind and really living my life. I jumped at the opportunity and embraced the challenges ahead. I used a number of tools to help myself become a better person: PT Live on Facebook with Todd Cirka, the Pedometer Challenge in May, talks on health and wellness, counting my calories and learning about a nutritious diet (Noom), a mindfulness and meditation class (Maintaining a Mindful Life), listening to a motivational podcast (The Happier You), attending a personal finance course and changing my internal dialogue about money (Master Your Mindset course), starting to journal again, and acknowledging my emotions and forgiving myself for past mistakes. I used every opportunity and every resource at my disposal to achieve my goal. What about you? What are your recent personal victories? What have you accomplished?

We all have people who rely on us, whether it’s our family, our friends, or our military colleagues. As a human resources administrator in the Canadian Armed Forces, I need to be compassionate and responsive to my clients’ needs. I know that taking care of myself can only make me stronger and better equipped to provide better service.

Wellness, in all its forms, requires just as much effort as a successful career or a romantic relationship. However, good health isn’t a given. And without it, life is less joyful. It’s up to you to make the most of your health and learn to take care of it. What’s your first step?

Corporal Isabelle Beaulieu Orderly Room / Canadian Defence Liaison Staff (Washington)

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