1/14 Fort Campbell MWR Life for Single Soldiers

Call Doug Smith: (615) 517-7428 TAX FREE FOR MILITARY

8 0 0

Your Perfect Car at the Perfect Price

C A R S

FEATURES - January 2014

Editors

3

Tara Goodson CynDe Clack

Individualtity in a sea of green.

6

Contributors

Charlene Frasher Tammie Heath Teressa Honeycutt Doris Johnson Ramon M. Maisonet Zach McDonald Jessica Ryan TJ Weekly

Publisher

Creative ink

Inked?

That Guy Don’t be That Guy!

7

Get Pumped at Gertsch Gertsch Physical Fitness Center.

3

10 10 Things in 100 Miles Plenty to do within driving distance!

12 The Opportunities in Mentoring

Creative Director Sears Hallett

What are you waiting for?

Advertising

931-801-4531 sales@creativeinktn.com

14 ECFT

Photography

2014 Eagle Challenge Fitness Tour.

CynDe Clack Paula Hallett Tennessee Department of Tourism

14 Music on the Go The best music apps.

Thinkstock pg 24 Shutterstock pg 4, 20

18 Fad Diets

12

Healthy Habits by Char - Persistence pays off.

20 Healing Touch

Dreamstime pg 3

Massage therapy is not an indulgence.

22 A Warm Welcome Drop by and welcome our new restaurant managers.

24 For The Love of a Sprout Now is the time to begin your garden.

27 Done with Excuses Inspired by coworkers.

20

29 Accreditation The very best for our Families.

Disclaimers: Fort Campbell’s MWR Life Magazine is a monthly magazine produced by the Fort Campbell MWR Marketing Department under the authority of AR 215-1. Facilities and activities publicized are open to authorized patrons.The mention or appearance of commercial advertisers, commercial sponsors and/or their logos does not constitute endorsement by the Federal Government.

The information in this issue is current at the time of publication; activities and events are subject to change.

MWR Marketing is located at 5663 Screaming Eagle Blvd, Fort Campbell, Kentucky. For more information, call 270-798-7535 or log on to www.fortcampbellmwr.com.

24 hr. event line - 270-798-3172 www.facebook.com/fortcampbellmwr

2

Trends

By Tara Goodson

Tattoos are a common form of self expression and in a sea of Army green, one of the rare ways to express individuality. It’s uncommon for me to run across someone that does not have at least one. With the changes and reinforcement of Army Regulation 670-1, specifically tattoos below the knee and elbow and above the neckline, we might see a change in tattoo culture in the Army. Regulation has always prohibited extremist, racist and gang-related tattoos, but during the surge, waivers were given. Now that we are facing a reduction in troops, the regulation will be strictly enforced, according to senior command. Soldiers with tattoos located in the areas mentioned above will be grandfathered in, but rumors are rampant about how to prove you’ve been inked for a while, whether you will be forced to remove tattoos in the areas under scrutiny, and if you, as a Soldier, will be retained if you are inked.

As someone with tattoos, several to my mother’s dismay, I do not have a problem with them. My siblings and I all sport a variety of themes and styles in our body art. While I may not care for a particular style, it’s really not about what I think about your tattoos.

Judy, a local artist, agrees with me

when I say what you choose to put on you, permanently, should be something important to you.

Removing a tattoo is far more expensive and time consuming than getting one in the first place. Some say it is also more painful! Spring and summer months are great for getting a peek at what people have determined to be of importance in their lives. Whether it is a piece with your child’s name, a unit pride tattoo, your significant other (or ex, whoops!), or a memorial tattoo; make sure you do the research.

Choosing an artist is a very personal process. Judy stressed the importance of finding someone you are compatible with. Seeking out an artist that specializes in one style is great, but be cautious that you are both on the same page. Too often, we leave the shop unhappy because the tattooist has a different vision of what we want. In a military community, we can’t throw a rock without hitting a tattoo parlor, making shopping seemingly easy. Word of mouth is priceless, and don’t forget to check to see if the artist has a current license issued by the Department of Health.

Be prepared with examples and pictures; ask to see a sketch before the transfer is placed on your skin. This is the perfect time to check the size and placement of your new piece. Yes, your artist is a professional and should make

recommendations, but you should have a good idea about the art you want.

Not only is location (both on your body and the store front) important, the skill of your artist is important too. Make no mistake; there is a difference in someone that does

www.fortcampbellmwr.com

tattoos and someone that is a tattoo artist. Just because one of your battles has a buddy that has a tattoo gun and will give you one for $25, it doesn’t mean it will be a good. We’ve all seen plenty of examples of bad tattoos, online and in real life, or even been the victim of one. Maybe you decided to pick flash off the wall (yikes!), made a bad RnR decision, or have come to realize what you valued when you were a bit younger isn’t what you value now, you do have a few options to get rid of it.

Options include different types of balms that promise to fade the offending tattoo, adding another tattoo as a cover up, laser removal, or makeup to temporarily cover. A quick search online has unfavorable reviews for the balms, laser removal can cost upwards of $1000 and will leave a scar in the place of a tattoo and makeup can be tricky to use if you are unfamiliar with it.

Most people opt for a cover up, as it’s typically the least expensive option. It may make the smallest dent in your bank account, but that doesn’t mean it’s not painful. Speaking from experience, my cover up, and re-do of the cover up was the worst of mine. The first time I had the original tat on my back covered; the tattooist was someone who had done two other pieces on me. I love both; was familiar with his work on others and comfortable in his studio. Too comfortable and neglected to pay attention to the nagging in the back of my mind that said he was rushing me through the decision of what I wanted. I left his studio unhappy. Because of that experience, it took a couple of years before I found another artist that I connected with.

Upon meeting her, I felt at ease

and booked an appointment for the following week. Before my appointment, she sent several texts, asking me questions about my life and thoughts on different topics. Once I was in the chair, her questions and my answers allowed her to have a better grasp on my life, making the process smoother and slightly less painful. But it was still the most painful of the eight tattoos I have.

No matter if you are a fan of Sailor Jerry, Japanese, black and white or full color - the style and design should be something important to you.

Most of the people I asked on post about their artwork were proud and had wonderful back stories to why they chose what they chose. Consider placement, especially if you plan on adding to the piece, colors and the overall skill of your artist. A great tattoo should set you back some cash, after all you are paying for your own personalized body art.

4

That Guy

4BU VS EBZ

'FCS VBS Z

QFS

QFS T PO

M POH T M FFWF U

T IJ S U

$IFD L J O

BN BU

%8 3FD

$FOU FS

3FHJ T U S BU J PO BWBJ M BCM F POM J OF BU XXX G PS U D BNQCFM M NXS

D PN -J NJ U FE U P BEVM U T

BHFE

PS

PM EFS

%PO U

G PS HFU

U P QVS D IBT F ZPVS

1PM BS

#FBS

1M VOHF M POH T M FFWF U

T IJ S U

XIFO ZPV S FHJ T U FS

0S EFS

EFBEM J OF + BOVBS Z U I U P IBWF T IJ S U

BWBJ M BCM F G PS

U IF FWFOU

%FT FS U

4U PS N "WF

1M VOHF

BN BU

4J OHM F 1PPM U I 4U

BOE %FT FS U

4U PS N "WF

3FHJ T U S BU J PO J OD M VEFT

QPT U

1M VOHF

IPU

CFWFS BHF BU

%8 3FD

Down the Block

Get Pumped at Gertsch

By TJ Weekly

Gertsch Physical Fitness Center (PFC) is known as the meat and potatoes gym to the serious body builders and heavy lifters of the Fort Campbell community. Centrally located in the 1st Brigade footprint near Gate 6, this PFC has a large amount of Retirees, and Civilians, as well as Family members from the nearby housing areas that use this MWR facility. Because it is the only PFC on Fort Campbell with racquetball courts, it’s a pretty busy location.

Tony Rescueman, facility manager, loves his customers and routinely checks on them while they are working out. He enjoys the mutual support his facility receives from the brigade, and pointed out that Bastogne Physical Therapy regularly holds sessions there for Soldiers assigned to the clinic. Combined with Eagle Park behind the facility and the overflow

trailers available for use, Tony wants you to have a variety of services available.

Like all of our other MWR PFC’s, Gertsch has a functional fitness section, but the true heart of the gym lies in the weight benches and other equipment the body builders use.

Not only does Gertsch offer free classes every Monday and Tuesday at 5:30 pm for anyone interested in Zumba, but you can also take advantage of the hottest sauna on Fort Campbell after your session is complete. We offer the standard cardio room with treadmills, recumbent bikes, elliptical and stair climbers to increase your endurance and help with weight loss.

Have a stressful day? Take some of your frustration out on the heavy or speed bags in the boxing corner.

Open from 5 a.m. to 9 p.m., Monday through Friday and 8 a.m. to 4

p.m. on Sunday, Gertsch can meet your fitness needs. If you need to get your sweat on when they are closed, you can head down the street to Fratellinico PFC, as they are set up fairly similar to Gertsch, according to Tony. Give our staff a call at (270) 798-2753 or check us out on www.fortcampbellmwr.com under the Sports & Fitness page.

Daymar Institute - Clarksville, TN

NCEAW TION

22

LO

Classes Start Soon!

Campus Location 2691 Trenton Road Clarksville, TN 37040

Classes Begin Soon

Phone (931) 552-7600

Enroll Now! (931) 552-7600

Web Web www.DaymarInstitute.edu

www.DaymarInstitute.edu information,, For more information about graduation rates, median debt of students who completed the program, and other important information YYLVLW RXU ZHEVLWH DW GD\PDULQVWLWXWH HGX GLVFORVXUHV &DUHHU (GXFDWLRQ _ $FFUHGLWHG 0HPEHU $&Ζ&6bb LVLW RXU ZHEVLWH DW GD\PDULQVWLWXWH HGX GLVFORVXUHV &DUHHU (GXFDWLRQ _ $FFUHGLWHG 0HPEHU $&Ζ&6bb

Offer expires 01/31/2014

Advanced Cosmetic Surgery Center of Kentucky Drr. Mitchell Kaye Call to Schedule

10 Things in 100 Miles

Off the Beaten Path

By Zach McDonald One of the most common complaints I’ve heard since I’ve been at Fort Campbell is that the post itself isn't bad, but that there's just nothing to do in the area. Okay, so Clarksville isn’t New York and Oak Grove has more in common with Paducah than Los Angeles. The issue isn't that Clarksville doesn't have things to do, but like it or not, you live in suburbia now.

You might have to drive a short distance to find activities you enjoy. With that in mind, here's a short list of fun, interesting, or unique locations in and around Fort Campbell. I’ve included a rough estimate of the distance from Fort Campbell for an easy reference point.

Mammoth Cave National Park • 100 miles Mammoth Cave is the largest cave system in the world, with more than 600 miles of discovered passages. Although large sections of the cave are closed to the public, tours between one and six hours are regularly offered, and they almost have the cave troll problem dealt with now.

Land Between the Lakes National Recreation Area • 47 miles LBL is perfect for boating, fishing, swimming, hiking, and camping. Although better suited to summer activities, LBL also boasts a planetarium, a museum, and free-roaming elk and bison, making it worth the trip any time of year.

Country Music Hall of Fame • 62 miles Located in downtown Nashville, the Country Music Hall of Fame has been preserving the history of country music since 1967. It opened the doors of its current location in 2001 to provide a more permanent home for its work. Exhibits here are on constant rotation, so multiple trips won’t be boring.

The Hermitage • 70 miles The Hermitage was the home of war hero and seventh U.S. President Andrew Jackson through much of his adult life and retirement. The house was built by Jackson and his wife Rachel, both of whom are buried in the garden on the property. The house itself has been preserved as it was when the Jacksons lived there, but hopefully with updated appliances.

Nashville Sports • Nashville Metro area There are three sports teams that call Nashville home: The Tennessee Titans, The Nashville Predators, and The Nashville Sounds. With football, hockey, and baseball all offered, there is almost always something in season.

Fontanel • 52 miles At 27,000 square feet, the Fontanel is the largest log cabin in the world. In case log cabins aren’t your thing, there’s also a zip line and a whiskey distillery on the grounds. Just make sure you hit the zip line before the distillery.

Opryland • 62 miles With 3,000 rooms, hundreds of shops, 15 restaurants, dozens of bars, an indoor river (complete with a boat tour and 30 foot waterfalls) and plenty of entertainment; Opryland has something for you no matter where your interests lay. In the complex is the Grand Ole Opry; be sure to grab a show while you’re in town.

National Corvette Museum • 83 miles Located next door to the only factory in the world that builds Corvettes, The National Corvette Museum boasts 70 Corvette models, as well as prototypes, concept cars, and unique memorabilia. Tours of the factory can be arranged through the museum.

Jefferson Davis Memorial • 21 miles George Washington was the first president of the United States, and he got an impressive monument that defines the skyline of Washington, D.C. Jefferson Davis was the first (and last) president of the Confederacy, so he received a smaller monument similar to Washington's in the middle of rural Southern Kentucky. Still, the Jefferson Davis Memorial offers a good location for cookouts and views of the countryside that can’t be beat.

Nashville Parthenon • 51 miles In my opinion, this is the most interesting item on this list. Located in downtown Nashville, the Parthenon was built in 1897 as an exact replica of the Parthenon in Athens. Inside is a museum highlighting local art and a 42 foot statue of Athena, goddess of wisdom and courage. Visiting the Nashville Parthenon is the next best thing to a trip to Greece.

This list is far from complete, and I probably have a lot more museums on my list than most people would. Despite this, there is plenty to do around here, and more than enough variety to satisfy most interests. So pack a bag, grab a buddy and get out there! If nothing else, it'll give you more stories to tell the next week than spending the weekend locked in your room playing Halo.

10

The Opportunities in Mentoring

Perspective Management

By Ramon M. Maisonet

Any Soldier that has spent more than a day in the Army appreciates the benefits of having a good leader. It goes without saying that if you have a good squad leader or platoon sergeant, it can make a difference in the environment and morale. While leadership at that level is geared toward taking care of the Soldier, there is nothing which can strengthen the relationships of those around you more than through peer-to-peer mentoring.

For those that don’t know, peer-topeer mentoring is the opportunity to provide guidance, advice and life-long learning experiences to a fellow Soldier that can expand their understanding of the various challenges that come with serving in the military, and navigating through this maze called life. Peer mentoring relationships have many advantages for both the individual that is being mentored as well as the person who is doing the mentoring. If you truly want to make a difference to those around you, consider peer mentoring for these reasons: The opportunity to allow your life experience to matter.

Anyone you mentor can benefit from a been there, done that, perspective.

There are a ton of landmines that can be avoided by a mentee in simply sharing areas in your career and life that you have stumbled and that should be avoided or delayed. It’s an opportunity to tell a young Soldier not to rush into a marriage or children, or that being promoted will not necessarily promote one’s character. There are no better lessons than life lessons.

The opportunity to role model.

Why? Because words of wisdom only go so far. It is one thing talk to someone about life and overcoming challenges; it is another thing to live out your words. When it comes to people who I have allowed to mentor me, I am like the state of Missouri; you’re going to have to show me. Besides, when you role model, it also forces you to stay focused on your own goals and walking your talk when you know you have eyes on you.

The opportunity to get to know someone genuinely.

Leadership is about influence; it is results-oriented because there is always a

mission to be accomplished. Mentorship however is much deeper than that. It is about getting to know someone’s personality, what gives them joy, what they dream and so much more. It allows a mentor the opportunity to connect emotionally with someone and deal with life challenges on a level that even good leadership cannot. To some people, the opportunity to experience that type of connection is worth the world.

The opportunity to celebrate achievements.

If you have ever had the joy of witnessing a child’s first tooth, first step or first words, these are moments that any good parent relishes. In similar fashion, mentoring provides moments that give you the opportunity to watch someone achieve things they never thought they could. Most accomplishments of Soldiers I had a chance to mentor were achieved when they thought they weren’t ready. You will be surprised at what people can accomplish with a few words of encouragement and a gentle push.

The opportunity to offer a different perspective.

Perception is everything! People think, react and respond to situations in life based on what they see. Perceptions can be dangerous in that they limit what we see.

It is like trying to shave your face or put on makeup without a mirror. Mentoring allows

you to be a mirror to someone where you can help him or her find those blind spots that could keep him or her from being successful.

The opportunity to grow yourself.

When you mentor, you should model and connect; in that you will find yourself growing in credibility and in experience. It is in this connection that you will find the opportunity to help someone

become more than they are, and in the process you will find yourself growing alongside them.

The benefit to mentoring another Solider is a tremendous opportunity, not only for your own personal growth, but also for the morale of your unit. How? Because better people make better Soldiers! In the book The 15 Invaluable Laws of Growth by John Maxwell, he makes a powerful observation by stating that if you want to feel valuable, add value to others. So here is the million-dollar question for you, the potential mentor: how much time every day and every week do you spend focusing on others and adding value to them? If you don’t, the follow up question is this: what are you waiting for?

12

2014 Eagle Challenge Fitness Tour

ECFT

By CynDe Clack

This year’s Eagle Challenge Fitness Tour will bring back several favorites from last year and a couple of new events to challenge you in 2014!

Whether you are interested in road races or love the extremes of a mud run, we will offer it all. Not only do we have 10 events scheduled, we listened to participants’ feedback and are offering six alternate events. Details are still being worked out, but you can always find information on: www.fortcampbellmwr.com/ecft and www.facebook.com/fortcampbellmwr.

Look for the featured ECFT article every month in MWR Life magazines.

Scheduled Events: February • Fort Campbell: “Love Your Heart Run” - 10K, 5K and Fun Run March • Fort Campbell: “USO 10-miler, 5K and Fun Run” April • Fort Campbell: “Urban Orienteering” - various on-post locations May • Hopkinsville: “Little River Days 5K Run and Bike Tour” June • Fort Campbell: “SOF Warrior Challenge” – mud pits and obstacles

Music On The Go The days of carrying a Walkman, listening to cookie cutter radio stations and finding out about concerts through print publications are long gone. Nowadays, music applications, or apps, available on your computer or mobile device, are conveniently tailored to your music needs. Here are my recommended music apps:

Radio Listening There are many free or low cost internet radio services. Services like Slacker Radio (www.slacker.com), iHeartRADIO (www.iheart.com), iTunes Radio (www.apple.com/itunes/itunesradio), Last.fm (www.last.fm) and Pandora (www.pandora.com) allow users to listen to specialized stations of their favorite artists or music genres. Users can like or dislike songs so these services can select future songs based on the users’ preferences. For instance, Last.fm “scrobbles” by building a detailed

July • Fort Campbell: “Functional Fitness Challenge” – exercise stations en-route August • Clarksville: “Clarksville Sunrise Century Bike Tour” September • Hopkinsville: “Trot for the Troops” – 10K, 5K and Fun Run October • Clarksville: “Go Commando” - Half Marathon, 5K, and Fun Run November • Fort Campbell: “The Culminator” – 10K, 5K and Fun Run Alternate Events: April • Fort Campbell: Youth Triathlon May • Clarksville: Queen City Road Race 7K, 5K, 5K Relay & 1 mile movement May • Clarksville: Clarksville Area Rotary Metric Bike Ride May • Fort Campbell: Week of the Eagles 10K June • Fort Campbell AUSA Bike Ride 101K, 10K August • Fort Campbell: Youth Triathlon October– Washington, D.C.: Army Ten Miler

Tempo

by Jessica Ryan

user profile with data gathered from the user’s listening history. Most internet radio services are free. However, listeners can pay a monthly or yearly fee for upgraded versions like Pandora One, Slacker Radio Plus or Slacker Premium Radio.

Streaming Music lovers can access millions of songs through streaming apps.

Spotify (www.spotify.com), Rdio (www.rdio.com), Rhapsody (www.rhapsody.com), and Google Play (play.google.com) are music subscription services that give users access to large music libraries for free or at low cost. What is great about services like Spotify and Rdio is their social aspect. Spotify and Rdio are about the social music discovery experience, because subscribers can create and share playlists via social media. If people want their own digital files, Google Play makes it easy and convenient to purchase MP3s.

Concert Tracking Because I am a live music fanatic, Songkick (www.Songkick.com) is one of my favorite music apps.

I remember the good ol’ days where I actively read print publications and websites to find concert listings. With Songkick, members can easily track their favorite artists and receive notifications when those artists come to their city. Users can also RSVP (by simply clicking the “I’m Going”) to upcoming concerts, notify their friends via social media and import concert dates to their iCal, Google or Outlook calendar.

Music Creating and Sharing Music fanatics are not just limited to listening or streaming music. They can also upload and share music online.

SoundCloud (www.soundcloud.com), an audio distribution platform, lets users record and upload their own songs. SoundCloud has both free, Pro and Pro Unlimited plans – making it affordable for aspiring musicians and music lovers to connect and share music online.

14

d Blv ike Str

C. Le William

e Rd

y Wa liffe Au Mc

Child, Youth & School Services 1. Bastogne (CDC) (270) 412-4485 2. Eagle (CDC) (270) 412-3303/3304 3. Gardner Hills (CDC) (270) 412-0392 4. Part Day Preschool (CDC) (270) 412-6767 6. Tennessee (CDC) (270) 412-4477 7. Watters #1 (CDC) (270) 439-7993 8. Watters #2 (CDC) (270) 439-7996 9. CYSS Division Adminstrative Office (270) 798-6539 10. Family Child Care (FCC) (270) 798-4959 10. Parent Central Services (CYSS Central Registration) (270) 798-0674 11. Billy C. Colwell Center (270) 412-2315 12. Gardner Hills (SAS) (270) 461-0641 13. Airborne (SAS) (270) 461-1047 14. Bastogne (SAS) (270) 461-0995/0996 10. School Liaison (270) 798-9874 15. SKIESUnlimited Center (270) 412-5811 16. Teen Club 24/7 (270) 956-1033 16. Youth Center (Taylor) (270) 798-3643 16. Youth Sports (270) 798-6355 Community Services 17. Army Community Service (ACS) & ACS Director (270) 798-9322 18. Family Resource Center (FRC) (270) 956-2935 19. Financial Readiness (270) 798-5518 17. Lending Closet (270) 798-6313 20. Soldier & Family Assistance Center (SFAC) (270) 412-6000 21. Survivor Outreach Services (SOS) (270) 798-0277 22. ASYMCA Backdoor Boutique (270) 956-1566 23. ASYMCA Family Center (270) 798-7422 Dining & Entertainment 24. 19th Hole (Cole Park) (270) 798-1822 25. Conference & Catering Center (Joe Swing) (270) 798-2175 24. Community Activities Center (Cole Park) (270) 798-4610 26. Dawg Haus (270) 798-0766 24. Southern Buffet (Cole Park) (270) 798-4610 27. Sportsman’s Lodge (931) 431-4140

28.

29.

30.

31.

32.

33.

34.

24.

35.

36.

37.

38.

38.

40.

41.

42.

43.

44.

45.

46.

47.

33.

48.

49.

50.

51 52.

53.

54.

55.

56 57.

58 59.

60.

58.

Recreation & Leisure Baldonado Pool (270) 798-5207 Dolan Pool (270) 798-5350 Gardner Indoor Pool (270) 798-6310 Single Pool (270) 798-4247 The Zone (270) 461-0603 BOSS Program (270) 798-7858 Bowling Center (Hooper) (270) 798-5887 Golf Club (Cole Park) (270) 798-4906 Challenge Course (270) 412-7855 Adventure Program (270) 412-7854 Archery Range (270) 798-2175 Dog Park, North (270) 798-2175 Dog Park, South (270) 798-2175 Hunting & Fishing (270) 798-2175 Paintball (270) 956-3118 Parks & Pavilions Office (270) 798-2175 Riding Stables (270) 798-2629 RV Park (Eagles Rest) (270) 798-2175 RV Park (Fletchers Fork) (270) 798-2175 Skeet Range (270) 412-4015 Small Arms Recreational Range 16 (270) 798-3001 Recreation Center (Dale Wayrynen) (270) 798-7391 Sports & Fitness Estep Wellness Center (270) 798-4664/4023 Fryar Stadium, Sports Admin Office (270) 798-3094 Fratellenico PFF (270) 798-9418 Freedom Fighter PFF (270) 798-7355 Gertsch PFF (270) 798-2753 Lozada PFF (270) 798-4306 Olive PFF (270) 798-4101 Softball Complex, North (270) 798-3320 Softball Complex, South (270) 798-3320 Trades & Services Army Education Center (270) 798-3201 Arts & Crafts Center (Guenette) (270) 798-6693 Auto Service Center (Air Assault Auto) (270) 956-1101/1100 Auto Skills (North) (270) 798-5612 Engraving Etc. Specialty Store (270) 798-0171

61. Equipment Rental (Gear-to-Go) (270) 798-6806 62. Library (R.F. Sink) (270) 798-5729 63. Veterinary Services (270) 798-3614 Travel & Lodging 64. IHG Hotel (931) 431-4496 65. IHG Hotel (Satellite Location) (270) 439-2229 66. Leisure Travel Services Office (270) 798-7436 Miscellaneous Services 67. 101st Airborne Division Headquarters (270) 798-9793 68. Blanchfield Army Community Hospital (270) 798-8055 69. Civilian Personnel Advisory Center (270) 798-7161 70. Commissary (270) 798-3663 71. Division Parade Field 72. Fisher House (270) 798-8330 73. Gate 4 Visitor Center & Vehicle Registration (270) 798-5047 74. Gate 7 Visitor Center & Vehicle Registration (270) 956-4495 75. In/Out Processing & MWR Public Relations (270) 798-7535 76. MWR Director (270) 798-9953 76. MWR Unit Funds & MWR Collections (270) 798-6818 77. Museum (Don F. Pratt) (270) 798-3215/4986 78. Wilson Theater (931) 431-3636 The Exchange 79. Airfield Mini Mall/Burger King Green Beans Coffee (270) 640-4614 80. Community Town Center Class Six (931) 431-3622 Military Clothing Store (270) 798-4212 Pizza Hut Delivery (270) 439-1113 66 Exchange/Food Court/Mall (270) 439-1841 81. Exchange Administration Office (270) 439-1846 82. Firestone (270) 439-1865 83. Gardner Hills Mini Mal1(Burger King/Subway) (270) 697-1020 84. Kentucky Shoppette (24hr gas) (270) 439-1914 85. KFC & Taco Bell (270) 439-6353 86. Troop Mini Mall (gas) (931) 431-2410 87. Tennessee Shoppette (gas) (931) 431-4944

Healthy Habits by Char

by Charlene Frasher

Fad Diets is that you take time to learn about your body and understand how it works. Every diet, just as every individual, is different and what works for your friend may not work for you, but you can learn to listen to the cues that your body offers you throughout the day. Also, please consider how long it took to put the extra weight on Over the years there have and be patient yet diligent in your been many fad diets that have come journey. Reality TV shows that and gone, but there is only one tried encompass larger than life individuals and true method that works. I recall in a passage of weight loss through Mama attempting a diet where she didn’t eat bread. She had read an article in a popular women’s magazine that encouraged healthy portions of fatty meat and some veggies but no bread. Sound familiar? There are several fads that will have you counting calories or points, weighing your food choices, measuring percentages for carbs, protein and fat, allow you to eat all sorts of meat or no meat, removing dairy and beans, competition and excessive training is eliminating sugar and adding great for entertainment but the reality chemically derived artificial sweeten- is it takes a lot of hard work and ers. You can even purchase frozen rewiring of the brain. Most of us foods that claim to offer leaner cannot afford a daily personal trainer choices or programs that produce the or private chef to ensure we are food for you; all you need to do is heat eating and exercising correctly. What and eat. How about popping a pill you may have been led to believe is that offers thermogenics to burn the that the best trending diet of the fat or carb blockers so you can eat moment may not be the truth and sweets and not feel guilty? Bottom simplicity of what works.

Tried and true is simply back to line is this: if it sounds too good to be basics. It is necessary to change your true…then it is!

I can point out several issues thought process to a new meaning of with each of these fad diets that are the word fad. Remember it as an marketed to the millions of desperate acronym, Focus and Achieve a Diet, individuals that want to lose weight. fueled from a nutritionally sound menu What you should be focusing on the of quality fruits, vegetables and lean right way to achieve a healthy lifestyle meat. If you have a food or gluten instead of a quick fix. My suggestion allergy then it is best to avoid it, even

if it is recommended in a typical diet.

It’s best to focus on the food that you can eat, rather than the foods that will need to be removed from your current diet. The word diet can be defined either as food that is habitually eaten or restricted. It can also be viewed as a positive or a negative, depending on how you consider its definition.

Consider avoiding processed packaged food. Instead, prepackage homemade foods yourself by planning ahead for meals and snacks. A few hours of prep time on the weekend can save you from making poor choices during the week.

I am a firm believer that there is always a better choice, if you must stop for fast food then choose wisely, if you are thirsty then choose a drink that works for you.

A healthier choice offers less guilt. If you do feel guilty about your choice, then remind yourself of a worse choice you could have made and celebrate your victory, no matter how small. Choose organically grown produce from local farmers’ markets when possible.

Finally, research foods and products to have a better understanding of what is going into your body before you consume it.

The food that we have today is not the same food that was available 25, 50 or 100 years ago. The soil has changed, the way we farm the earth has changed, and production all over the world has changed. The diet of today will not be the same diet of tomorrow. What will remain are the basics; there is no fad in a diet that is clean and healthy and meets the needs of your body.

Bottom line is this: if it sounds too good to be true…then it is!

www.fortcampbellmwr.com

18

Healthy Living

by Tara Goodson

I’ve been an advocate of massage therapy for a couple of years now. I tend to be a pretty even keel person, at least on the outside. Part of the side effects of my outward calm demeanor is the internalization of my stressors. Years of shoving my stressors down resulted in numbness of my neck, shoulder, arm and fingers. Nothing like the doc telling you “it appears you haven’t had a stroke, you are just uptight,” to realize you need to do something about your stress levels! After a frank discussion, he recommended a series of visits to a chiropractor and several sessions on a massage table. Now, if I am stressed, sore, sick or cranky, a massage is the first option I choose to get on the path to a healthier me. There is hardly an ailment that one could not find relief in the form of massage therapy. Especially since many diseases are induced by stress.

Friends and Family have commented about the pampering aspect of a massage, but did you know studies have touted the health benefits of massage therapy? Few people actually recognize massage as a viable medical treatment; I know I didn’t until the doctor recommended it. Massage has been recognized as the oldest and simplest form of medicine, dating back to Chinese medical literature of 2,700 B.C. With a plethora of spas and salons to choose from in our local area, why don’t you book an appointment and start benefitting today?

Of course a massage will help ease sore muscles; even 10 minutes on the table will reduce inflammation and increase endorphins, which allows your body to recover. The heath benefits extend past soothing aches and pains. Massage can help reduce cortisol, the stress hormone, and soothe anxiety. It increases dopamine and serotonin levels, resulting in that feel-good boost we need to combat depression and lower blood pressure.

Massage has also been shown to alleviate pain, being nearly as effective as medication, acupuncture and yoga according to results of a recent survey. Not only will massage assist with pain, it can help you catch 40 winks.

If you’ve ever fallen asleep during a massage, you know how rested you feel when you open your eyes. Delta waves,

the type connected to deep sleep, are active during a massage; this in turn can assist with insomnia relief. Migraine sufferers rejoice! While not a cure for the debilitating illness, you will feel less pain and have a reduction in the frequency you get a migraine.

Massage also benefits those that experience tension headaches.

Not only will you be less stiff, less stressed and sleep better, but your immune system gets a boost with regular massages. Your white blood cells have a higher

Eden Day Spa (931) 552-2313 Salon 201 (270) 439-2013 Serenity at Miller Motte (931) 553-0071 production rate after a massage. It could be worth your while to book an appointment if you tend to get sick during the season change, as many of us do. Many spas offer aromatherapy oils as an

addition to the massage. Choose something that opens your sinuses for additional benefits.

I’d be remiss if I didn’t mention the beauty benefits. Since massage increases the blood flow, it plumps skin (decreasing the appearance of fine lines) and encourages lymphatic drainage (removes toxins so nutrients can move in) and it also adds vigor to a dulling complexion. If you’ve ever experienced a good head massage during a shampoo at the salon, you know how amazing it feels. There actually is a science behind it (increase of blood flow to your follicles) and you will have shiny, bouncy hair.

If you look at massage from a well being aspect, versus a pampering aspect, you will reap the benefits associated. It took several months before I was able to set my guilt aside and truly benefit.

Whatever the condition, massage therapy employs the basic concept of the power of healing from human touch. Your therapist will ask you detailed questions about your health, your stress levels, and your lifestyle and nutrition habits. Don’t try to fib or gloss over anything, the therapist will be able to tell once you are on the table and he (or she) is manipulating your soft tissue, tendons, muscles and ligaments. It may take several appointments before you notice a difference, but don’t be discouraged. A healthy lifestyle is a work in progress.

20

A Warm Welcome

Shout Out

By Tara Goodson

Fort Campbell has seen a few new faces in managers' roles in our restaurants in the past few months. With our commitment to excellence, we are pleased to welcome Duronda Cannon, Susan Hilyard and Richard Corbin to the MWR Family. Why don’t you break away from your routine and stop by The Zone, Cole Park Commons or Sportsman’s Lodge to enjoy a meal and say hi?

Duronda is a familiar face to us and because of her excellent service to our patrons she was recently promoted to the manager position at The Zone!

Soldiers and staff know her as Mrs. D, and she will admittedly jump through hoops

to make your experience at The Zone as wonderful as possible. Under Duronda's guidance, we've seen changes to the menu and beverage options and an increase in activity there. The Zone is open from 11 a.m. to 11 p.m., Sunday through Thursday and from 11 a.m. to midnight on Friday and Saturday for customers 18 and older. Even though opening time is 11 a.m., if your unit has a need for a location away from the office to conduct training, Duronda and her staff will work diligently to accommodate the need. Keep in mind that outside food and beverages are not allowed in The Zone.

Duronda exemplifies the idea of being here for her customers and her staff is eager to follow her lead. Whether you are watching the game, hanging out in the theater or playing the latest video game at one of the gaming stations, Duronda wants you to feel comfortable at The Zone. When asked what her favorite food is, she said all food is her favorite and

she’ll cook just about anything at home, even after working the grill in The Zone.

Susan recently relocated to the Fort Campbell area by way of Naval Air Station, Corpus Christi, Texas. As the new business manager at Cole Park Commons, she stepped into one of the busiest restaurants on post. Not only does Cole Park Commons Southern Buffet offer lunch from 11 a.m. to 1:30 p.m. during the week, they are the go-to business for Fort Campbell catering needs. While Sue may be new to the area, she grew up in military communities around the world and credits her love of different types of food to her international travel. Under her guidance, we have seen an increase of healthier options on the buffet line and private parties are raving about the service and food at events. Sue’s goal is for Cole Park Commons to be the restaurant and catering choice for the post. She plans to exceed this expectation by having “good food and good people around a common table.” Her love of ethnic food has her seeking out local farmers’ markets and shops that specialize in farm to table locally sustainable foods. Fresh fusion creations are typically in her kitchen when she cooks at home. Sue can’t wait to meet our Soldiers and Families and encourages you to share your ideas with her the next time you are at Cole Park Commons.

Even though Richard is new to the military community, he has over 30 years in the hospitality industry managing a variety of food and beverage operations. He is excited to be able to

support our community and looks forward to understanding the unique challenges we face as military Families.

Having lived and worked in the Louisville area the past 20 years, this area already feels like home to him. He plans on expanding menu options on the buffet and revising the ala carte menu at Sportsman’s Lodge. Managing the only Fort Campbell MWR restaurant located

outside of the post gates, Rich wants to ensure everyone feels welcome. Lunch is served Tuesday through Friday from 11 a.m. to 1 p.m. and dinner service is Wednesday through Saturday. With the variety of hours and choices available, not to mention their recent win of The Best of Clarksville in the German restaurant category, you should give them a try!

Sportsman’s overlooks Lake Taal, making the setting perfect for any special event you have in mind, or even just a casual Sunday Brunch. Rich hasn’t met a grill he doesn’t like and prefers to cook his meals outside, but will admit to having a fondness for Italian food. Since Rich’s children are grown, he doesn’t cook much at home any longer, but when the mood strikes, he pulls out all the stops.

22

For the Love of a Sprout

This and That

By Teressa Honeycutt

I love to grow things; fruits, vegetables, and flowers, it just doesn't matter! I especially love growing things from seed. Herbs are one of my favorite things to grow and for years I dreamed of growing my own herbs. I was convinced it HAD to be difficult to grow something that is so expensive at the grocery store. After all, I can buy prime rib cheaper by the pound than I can buy cilantro. My first herb garden was created with transplants bought at a local garden center and most of the plants did well. The more I harvested, the more they grew.

Except for the cilantro, that seemed to flourish and then, well...not. A little research soon informed me that you grow cilantro in consecutive plantings, but at $3-4 a plant who can afford to do that? Drum roll please, this is where seeds come in.

There are oodles of books, web sites, blogs, videos, and even apps to assist you with the seed starting process. The Christian and Montgomery County Extension offices will have specific information for your growing area, so give them a call. The process can be as simple or as complex as you prefer. I prefer simple and I like to go “green” when I can. I recycle most of the containers I use when planting seeds, the deep plastic containers I buy spinach in are wonderful mini green houses for tiny seeds. I also have a gadget that can turn strips of newspaper into small pots. These pots can be planted along with

the transplant which helps protect the roots. Over the years I have purchased kits and other commercial products, but I ended up right back where it all started using recycled containers and materials from around the house.

Now it is time to start some research. Each packet of seeds will come with basic information on the packet, but more detailed information can be found online or in gardening books. You will need to know how deep to plant the seeds, how far apart, and your “planting zone” to determine frost dates and an outside planting date so you do not start them inside too early.

Here's a little secret that the seed packet will not tell you. You only need to plant a few seeds of each plant. Some of these packets have up to 200 seeds!

Who needs 200 basil plants? I use quite a lot of basil, so I like to have three plants to harvest from. I plant six seeds and if all six do well, I give three away. Next year, I’ll use the remaining seeds and I will plant ten seeds because older seeds have a lower germination rate. Even if I have a 50% germination rate, I still have the number of plants I need. I buy new seeds every third or fourth year as the seeds begin to fail to germinate. Sharing and trading seeds with other gardeners is another excellent way to control costs!

Since we have done our research, purchased our seeds and containers, soil is what's next. This is where I am willing to splurge a little. I prefer using a soilless growing medium specifically formulated for starting seeds. This can be purchased at garden centers and decreases the chance of soil borne illness and pests. Regular potting soil can also be used but top soil and garden soil are not suitable. Following the directions and tips you have gathered, it’s time to get started.

Most seeds will germinate within 1-2 weeks but some will sprout in just a few days. My husband thinks I go a little crazy

when the plants start peeking through the soil.

I will check them several time a day, each time finding several more sprouts and walking away with an ear-to-ear grin. At this point, the goal is to maintain consistent water and sunlight until time to transplant outdoors. Please remember that there will be seedlings that won’t make it until planting. Do not take that as a sign of failure but as a challenge for next year! Even with the losses, I have always had more plants at spring time than I could possibly plant or maintain.

I urge you to take the leap and try your hand at growing plants from seed. I find it a rewarding hobby that helps me make it through the last part of dreary winter weather, not to mention the added bonus of fresh herbs and beautiful flowers.

Spotlight on MWR

Done With Excuses

by Tara Goodson

I know I spend the majority of my waking hours at work. Good thing I love my job and my co-workers! The marketing department is a close knit group of women and we are fortunate enough to work in a building that truly feels like Family. Truth be told, MWR is my Family away from my Family. We celebrate successes, mourn losses and support each other through thick and thin. But I have noticed in the past few years, I’ve packed on a few more pounds than I am comfortable with, hence the thick. Being in the public eye means I need to look my best and when I feel my best, I look my best. Since CynDe and I have been editors of this magazine we have focused on health and wellness articles and recently I decided it was time to walk the talk.

Thankfully I am not alone in my journey and neither is a good portion of MWR staff.

In our MWR office building, about half of the employees have participated in the Civilian Fitness Program over the last three years.

A good portion of the rest of us has started exercising and eating healthy (talk about peer pressure!) after

seeing the results of those that have joined the CIV Fit program. From staff in our accounting office, to our computer geniuses and everyone in between, collectively we’ve lost a couple hundred pounds and gained the health we’ve needed. We all have busy lifestyles and if you didn’t grow up in a household that made exercise a regular activity, it’s easy to sit at your desk and not get active. I know I eat at my desk two to three days a week and other days often means grabbing something on the go. Because I haven’t taken the time to prioritize my health, I’ve fallen into the bad habit of a sedentary lifestyle compounded by convenience foods.

In the last year alone, Fort Campbell MWR has offered a variety of ways to meet the needs of healthy lifestyles. We’ve seen healthier options available on the buffets at both Cole Park Commons Southern Buffet and Sportsman’s Lodge, Charlene Frasher has contributed several nutrition articles in the magazine, Eagle Challenge Fitness Tour kicked off, the 10 Mile Progressive Walking Challenge took place, not to mention all the

programming available through the Sports & Fitness Office and Estep Wellness Center. In reality, I do not have a valid excuse not to be active. I know logically I will have more energy, I will sleep better, I will be less moody and my overall health will improve. I also have the nutritional knowledge and years of therapy due to undergoing bariatric surgery more than eight years ago. But…but…but, those excuses and bad habits have lead to a bigger butt.

So after a bit of soul searching, and cleaning out my closet of clothes I no longer fit into, I made the decision to become healthier.

Have you noticed that the thought of working out by yourself isn’t so appealing? It’s too easy to talk yourself out of going to the gym or heading to one of the many walking trails in the area. Have you found that unless you commit to someone else, the chances of you keeping your word on a fitness regime are pretty slim?

Accountability to someone else is a big part of our office’s commitment to a healthier lifestyle. It helps to have a buddy that will meet up with you at the gym, join a class with you or even post your routine on social media.

I know, I know, it can be obnoxious to

see post after post on your feed about someone killing it at the gym. Or, so I thought. I discovered it was really my guilt eating at me (too bad it didn’t eat those extra pounds!) when I would read about a great Zumba class or how someone completed a half marathon and I would roll my eyes. Since I dislike feelings of guilt and know I really can’t eat those feelings away, I hired a personal trainer.

I won’t advocate a personal trainer for everyone, but for me it was the best option. I can rationalize anything away and knew I would use that skill on any of my friends and co-workers. “Gosh, you know I have that deadline…” has come out of my mouth more than once after telling someone I’d meet then after work at the gym. I needed the one-on-one focus and I also knew from past experience I become discouraged easily when I do not see results quickly.

Because I am a member of the MWR Family, I want to support our facilities so I headed to Estep Wellness Center to discuss options for trainers. I met my

www.fortcampbellmwr.com

match with Journey. Not only does she offer positive encouragement; “You can do this!” but she knows when my energy is flagging and pushes me with a “C’mon Tara, I know you have one more in you!” she also has a quirky sense of humor and gets my jokes, and she knows when I use sarcasm as a defense mechanism. Since I have a trainer, I’ve lost weight (a lady doesn’t disclose), built strength and improved my overall health in a much shorter time period than I have seen in the past. On the days I don’t train, I do cardio. Journey was instrumental in establishing healthy habits to my lifestyle. It’s hard for me to justify eating something crummy for me after I spent an hour sweating in the gym in the morning.

Others have participated in Boot Camp Xtreme, ECFT, free classes and even walked laps around the building and at Fryar Stadium. It’s not uncommon to see at least one of the staff in workout clothes during the day. I am thankful everyday that our leadership encourages us to achieve the health and fitness goals we have set. Not to say, we don’t enjoy a cupcake or hamburger every once in a while.

I know I am not alone in the excuses department and hopefully a remedy to the “I’m too busy to exercise” is to build a workout for you with the people you interact with most frequently. For many, this would be co-workers. One example of how this might work is an office exercise group.

When an office exercise group is formed, participants (who are often co-workers) pursue their fitness goals together, and the best part: they build the exercise into their daily routines.

A few examples of how this might work are: • • •

taking half hour walks or runs together during the lunch hour. organizing a company fitness challenge. scheduling stretch breaks in a meeting room twice a day.

Ultimately, where there’s a will there’s a way. Seeing the physical transformations of my co-workers, the improved attitudes and overall feelings of accomplishment is what inspired me. If you’re finding it impossible to build fitness into your life on your own, perhaps your answer is to look at co-workers and colleagues that have made changes. I know I am done with excuses.

28

CYSS

National Accreditation

By Doris Johnson and Tammie Heath

All Child, Youth and School Service (CYSS) programs are required by Department of Defense (DoD) to meet national accreditation standards. What does this mean to the parents that utilize our CYSS facilities? The DoD demands only the very best programs for Army Families.

Two different agencies, National Association for the Education of Young Children (NAEYC) and the Council on Accreditation, are used to conduct and award facilities accreditation. The Child Development Centers conduct a self study to evaluate their practices in relation to the accreditation standards. This self study affords Families the opportunity to complete a survey that will measure the facilities curriculum for the children, staff and child relationships, staff and parent relationships, and report the strengths and areas of improvement needed. The staff participate through answering an in depth questionnaire that covers

topics such as curriculum content, building positive relationships and creating classroom harmony.

Additionally, two types of portfolios are required to be submitted at the time of the endorser’s assessments. The program and classroom portfolios are evidence based information that shows the center has

implemented the accreditation criteria through plans, documents and records. The last step in the accreditation process is the visit to the center. This unannounced visit can last up to three days. During this time the endorser is checking to make sure the center meets and/or exceeds ten standards and approximately 300 different criteria. Once the endorser has completed the visit they will review the parent surveys, staff self studies and the results of the ten standards to see if the facility has scored high enough to be awarded accreditation.

CYSS is committed to bring the best trained and equipped staff, facilities and services to our Army Families. Every quarter during MWR’s employee awards ceremony, CYSS staff lead the way in receiving recognition from Fort Campbell’s leaders.

Taking care of your children is our priority.

The choice to pursue your degree is one of the best investments you can make in yourself, and at Jones International University we are serious about empowering you to accomplish your goals and achieve the career you envision.

Top 10 Military Friendly University First fully accredited online institution Servicemembers Opportunity Colleges (SOC) member Military Tuition Assistance—including reduced tuition rates, no academic and application fees, undergraduate book program and approved for GI Bill Benefits including the Yellow Ribbon Program

Jones International University !33/#)!4% 3 s "!#(%,/2 3 s -!34%2 3 s $/#4/2!4% s #%24)&)#!4%3 *2-week trial is available for new students and is subject to change without notice.

ÂŽ

CALL TODAY TO TAKE ADVANTAGE OF OUR 2-WEEK NO OBLIGATION TRIAL*

www.jiumilitary.com

866.427.1311