1/14 Fort Knox Opportunity Knox

FEATURES - January 2014 Publisher Advertising Opportunity Knox Staff

Creative ink Ed Snyder Laura Sanders Jennifer Palalay, Iva Pearlstein Stephanie G. J. Powell, Tracy Whitaker Ramon M. Maisonet, Kerry Weintraub, Nick Knight Teressa Honeycutt, Ashley Bills, Michael Steinmacher

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Realistic resolutions for the entire Family.

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Center.

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For Love of a Sprout Get started on your garden now.

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The purpose of Opportunity Knox is to provide current information about Fort Knox Family and MWR activities and events and to share ideas that will help readers become educated about Fort Knox Family and MWR activities. Views and opinions expressed are those of the authors. The mention or appearance of commercial advertisers, commercial sponsors, and/or their logos does not constitute endorsement by the Federal Government or the U.S. Army. The information in this issue is current at the time of publication.

Activities and events are subject to change without notice.

Enjoy Sherlock Holmes Whether you’re a slueth or not.

10 Authors at Barr Memorial Library Both local and nationally known authors visit Barr this year.

Fort Knox Family and MWR Marketing is located at 4248 Bullion Boulevard, Fort Knox, Kentucky. For more information, call (502) 624-3693 or log on to www.KnoxMWR.com.

11 January Calendar of Events

To be removed from our mailing list, please email: steve.l.dennison2.naf@mail.mil

FORT KNOX FAMILY & MWR Our Vision: The Driving Force that builds and sustains the

If You Build it...

Will it Float?

The first cardboard regatta to be held at Anderson Aquatics

Want to advertise in Opportunity Knox?

Call Ed Snyder at (270) 945-2864 or email: edsnyder@opportunityknoxmwr.com Opportunity Knox is a monthly magazine produced by the Fort Knox Family and MWR Marketing Department under the authority of AR 215-1. Facilities and activities publicized are open to authorized patrons.

Rebooting Your Family

14 Warm the Soul

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strength of the Total Military Family.

It’s National Soup Month and we have a savory soup recipe.

15 Opportunities in Mentoring

Our Mission: Deliver Flexible, Innovative and Relevant Programs and Services that enable readiness and resiliency to the Total Military Family.

What are you waiting for?

16 Raising Your PT Score Independent training vs hiring at personal trainer.

17 Intramural Sports Calendar The program and dates to get set for your favorite sport.

18 Crash Course

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Helpful tips on common first aid treatments.

19 Event Program Guide knoxmwr.com

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Rebooting Your Family Realistic Resolutions for the Family

By Stephanie G.J. Powell

It’s that time of year again. Out with the old, and in with the new. Like many others, this is the time of year where I take a moment to look back and reflect where I am, and where I want to be. What things have I done over the past year, and what things I hope to accomplish in the New Year? Yes, I am talking about making New Year’s resolutions.

For me, I hate ‘making’ New Year’s resolutions. It just reminds me of failed attempts of old standbys like getting in shape, or quitting a bad habit. But I still find myself, at the end of every year, setting goals for the year to come. Individuals often make New Year’s resolutions, but maybe we should consider adopting Family goals as well. Defining Family goals may best come from gathering the Family together to talk about what went well, or what did not go well last year for the Family. Make a Family resolution that answers the question: Who do we want to be together in 2014?

knows that cooking at home will most likely give you better nutrition than from a drive-thru, but did you know that eating together at home also is good for spirit and mind? Children are more willing to share what is happening in their lives if they know they have their parent’s full attention.

Don’t over think or stress about making a made from scratch meal every night. It may be unrealistic for your time schedule.

If you do order out, bring it home to eat together rather than eating in the car. Also, try skipping the fries and just ordering

Family Eating Americans have gotten a bad rap over the past decade for being overweight and for our poor eating habits. Research has shown that Families spend less time at the dinner table than they did just twenty years ago. It seems simple, sit down and eat as a Family. Many Families struggle to find the time to eat together as schedules filled with work, extracurricular activities, and homework which is often to blame for the time crunch in a Family’s eating patterns. It has become less of eating a meal together as a Family, and more of getting the kids fed before the next activity in the schedule. Making time for your Family to sit down for a table dinner one to two times a week can benefit the Family’s health in more than one way. Everyone

the main dish. Throwing a salad together at home as a side is a healthier alternative that doesn’t take a lot of time. Remember too, cooking and cleaning doesn’t have to fall on the shoulders of one person. Strive to prepare the meal and clean together.

Move Together Probably the most common New Year’s resolution is to “get in-shape.” People who go about this alone usually are the first to give up. An easy way to fit in more physical activity is to combine exercising with “Family time.” The activities don’t always have to include hitting the gym. Here are some easy ideas to help you start small: •

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Make a habit of taking a walk or bike ride as a Family after dinnertime.

can only fully enjoy the experience of something and someone, by giving your complete attention to them without distractions around you. Your Family is no different. Schedule periods of time where the phones are put away and the television turns off. When you play an active role in Family togetherness, you must be present and involved, whether it’s during dinnertime or an hour before bed.

Organize the Chaos

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Stick to the classics by spending an afternoon on your weekend playing in the backyard or local park.

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If your Family watches television together, try using the commercial break for some 3-4 minutes of jumping jacks or a silly dance break.

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Make one of your Family’s goals to train for an upcoming fun run or race together.

No one knows your Family better than you, so get creative with finding ways of adding some physical activity into your Family’s lifestyle!

Be Present Today, being in the same room as other members of your Family doesn’t mean that you are also in attendance. In a society that is distracted by smart phones, social media, video games, and television; it’s difficult to really appreciate what’s going on around you. Think about it.

If you’re trying to have a conversation with someone but he or she is constantly checking the phone and staring past you to what is happening on the TV, how does that make you feel? Frustrated? Unimportant? You

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So many Families find that they over commit their time and schedules. Try scaling back a little. Do you really have to have something planned for every night in the week? Have a Family meeting to discuss how your Family can find more time in the week to enjoy each other’s company and relax. That might mean assigning household chores, giving up an activity or two, or scaling back on volunteer work. Try the new schedule on a trial basis to see how it works for your Spouse, children and for you.

Argue Less, Laugh More Create a laid back atmosphere in your household with lots of love and laughter; don’t sweat the small stuff. Try to avoid arguments and enjoy each other. If you control your temper and show kindness to others, your children will follow suit.

Something so small as to offer a warm greeting or farewell can make a big difference in self-esteem or self-worth. Everyone enjoys a smile and a few pleasant words. Adding these small gestures to your Family’s daily routines can help reduce confrontations and stress, and lead to healthier and happier lives.

Good luck rebooting your Family’s lives with your resolutions for this year. And remember, resolutions can be made at anytime in the year, or may need to change seasonally. You know your Family’s needs, so plan goals that you know you can keep.

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THANK YOU, HEROES! Indiana Wesleyan University honors your service with military discounts for all military reserves, active duty components of our Armed Forces, and spouses.

To learn more call 800-234-5327 or visit iwudegrees.com

CPT. Rob Cooley IWU Business Graduate

Enroll at our residential campus in Marion, IN; and at education centers throughout Indiana, Kentucky and Ohio; and online.

By Iva Pearlstein

“The winter doldrums are guaranteed to disappear for anyone participating in Fort Knox’s first ever Cardboard Boat Regatta,” promises Petra Morgan of Fort Knox Family and MWR’s Recreation Delivery System (RDS). The Cardboard Boat Regatta, scheduled for January 18 at the Anderson Aquatics Center, is an event where contestants design, build, and race a boat made of cardboard. Check-in begins at 9:00 a.m. with races taking place from 10:00 a.m. to 3:00 p.m. “I encourage everyone to show their creativity - join us at the pool and have fun!”

A cardboard boat regatta requires competitors to build a boat with not much more than ingenuity. Boat building materials for the com-

out the country have already hosted cardboard regattas but there are no official event rules or regulations for boat construction. When questioned about tips for success, competitive Military participants have declared it to be “classified information.”

This is an excellent Family-friendly activity. The event is appropriate for youth organizations such as Scouts or church groups. Boy Scout Joseph Lampe of Fort Knox Troop 128 said, “It would be a great opportunity for Scouts to prove their resourcefulness.” It is also a wonderful chance to develop camaraderie. What really matters is the fun to be had!

As in any traditional race, the fastest to the finish line will be recognized. The Captain’s Award goes to the team who completes the course in the least amount of time. However, because there is so much more to the regatta than speed on the water, additional prizes will be given. The Design Star Award is for the best design and creativity which includes both boat and crew. For the most spectacular sinking, winners will receive the Titanic Award and along with the reminder that they are responsible for removing all boat debris from the water.

“Make sure the boat is small enough to transport and go through the doors,” said Morgan. Food and beverages will be available for spectators.

Preregistration is required by January 15 at www.knoxmwr.com using Service Xpress. Entry forms are also available at Anderson Aquatics Center. For more information, call (502) 624-4655.

petition are limited to cardboard, colored duct tape, packing tape, rope, or string. In addition, participants can bring oars or paddles of any material which may only be used to propel the boat. Boats will be inspected prior to race time. There will be no exceptions to the requirement that all participants wear a Personal Flotation Device (PFD), at all times, and each boat must carry at least two crew members.

For More Information Contact: Petra Morgan, RDS (502) 624-4655 www.knoxmwr.com (Service Xpress) Entry forms are also available at Anderson Aquatics Center 7962 Wilson Road • (502) 624-6217

First documented in 1962 at the University of Southern Illinois, a cardboard boat race was presented as a design challenge to college students. Today cardboard boat building and races are commonplace.

And because both indoor and outdoor water venues are possible, events are not limited by season or access to natural bodies of water.

In 1985, the Crystal Lake Yacht Club in Crystal Lake, Illinois, introduced the America’s Cardboard Cup Regatta which has achieved international recognition. The event has drawn as many as 150 entries and has attracted up to 4,000 spectators. U.S. Military installations through6

For the Love of a Sprout

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 Hardin County Extension office 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.

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.

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 knoxmwr.com

Whether His Birthday is Elementary or Not,

You Don’t Have to be a Sleuth to Enjoy Sherlock Holmes

By Michael Steinmacher

There’s little mystery behind the ascension of Sir Arthur Conan Doyle’s most famous creation, Sherlock Holmes, from fictional character to pop culture phenomenon. The character, which first appeared over 125 years ago, attracts readers and viewers of all ages, with his innate and remarkable ability to solve the most perplexing of mysteries using deductive reasoning. Doyle’s stalwart sleuth celebrates his 159th birthday this year, with fans generally accepting the character’s birthday as January 6, 1854.

Doyle’s Holmes appeared in four novels and 56 short stories over the course of 40 years (1887-1927). The character, inspired by Doyle’s work with Dr. Joseph Bell of the Royal Infirmary of Edinburgh, quickly had readers under his spell, solving the seeming unsolvable, with his use of logic, forensic science, and a talent for disguise.

Like many literary creations before and since, a devoted fan base arose championing the indefatigable sleuth. Doyle’s four novels “A Study in Scarlet” (1887), “The Sign of the Four” (1890), “The Hound of the Baskervilles” (1901), and “The Valley of Fear” (1914), are supported by 56 short stories. Doyle, however, quickly tired of his creation and, in 1893, opted to kill the character in the 24th story, “The Final Problem.” In that tale, Holmes loses his life in a struggle with his arch nemesis, Professor James Moriarity.

A public outcry ensued and Conan Doyle resisted pressure for eight years, only to finally relent, publishing the prequel novel “The Hound of the Baskervilles.”

In 1903, two years later, Doyle resurrected the detective, and would continue to write Holmes stories and novels until finally retiring the character in 1927.

Even after Doyle’s last Holmes story was published, public interest in the character remained. Holmes, his ever present partner Dr. John Watson, and Moriarity segued into popular culture with new stories and novels.

Authors such as Nicholas Meyer, Ian Wright, Andrew Lane, and George Mann, among others, carried the literary Holmes forward in print, while the character has appeared in more than 200 motion pictures and television appearances, having been depicted by more than 70 actors, including Basil Rathbone, Robert Downey, Jr., and Peter Cushing. Two

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popular television adaptations are currently on the air, with the BBC’s Sherlock, starring Benedict Cumberbatch, and CBS’s Elementary, starring Johnny Lee Miller and Lucy Liu, putting modern day spins on the characters.

Whether it’s the literary Holmes or the many adaptations, there’s no mystery in where those interested in Holmes can go for a broad range of access to his adventures. Patrons of Barr Memorial Library can pick up the stories in print, borrow the complete Doyle series of novels and stories on a Nook ebook reader, or check out one or more of the many film iterations of the character, whether it is an early film version, or a boxed season set of Sherlock or Elementary.

Library to Feature Local Authors and Nationally Known Bestselling Talent

By Michael Steinmacher Barr Memorial Library’s Authors at Your Library program returns with a bang for winter and spring offerings, promising to both warm the hearts of readers and send chills down their spines.

The series begins January 23 at 6:00 p.m. with COL Walter Herd, US Army RET, who will discuss and sign his book “Unconventional Warrior,” which is his perspective of the War on Terror. His account is as an on-the-ground commander of over 4,000 troops.

Young Adult Author, Karen Ann Hopkins returns to the library on February 13 at 6:00 p.m. to discuss and sign “Forever,” the third in her series of young adult Amish fiction which began with “Temptation” and continued with “Belonging.”

Mystery readers are in for a treat with the visit of Harlan Coben on March 21at 1:00 p.m. The #1 New York Times and international bestselling author will discuss and sign his new novel "Missing You." With over 50 million books in print worldwide, Coben's last six consecutive novels, including "Six Years" and "Stay Close," all debuted at #1 on the New York Times bestseller list. His books are published in 41 languages around the globe and have been number one bestsellers in over a dozen countries. knoxmwr.com

The high octane thrills continue in April with New York Times bestselling author, Andrew Gross’s appearance on April 29 at 12:00 p.m. Gross will discuss and sign his new thriller “Nothing to Lose.”

He is the New York Times and international bestselling author of titles such as “No Way Back” and “15 Seconds.” He is also co-author of five #1 bestsellers with James Patterson, including “Judge & Jury” and “Lifeguard.” His books have been translated into more than twenty-five languages.

The Army comes back into view on May 10 at 2:00 p.m. with the appearance of U.S. Army CPT Mike Guardia, who will discuss his biography “Hal Moore: A Soldier Once...and Always.” The book chronicles the life and career of retired LTG Hal Moore, whose story was made famous by Moore's own book “We Were Soldiers Once...And Young” and the film adaptation starring Mel Gibson. CPT Guardia is also the author of “American Guerrilla: The Forgotten Heroics of Russell W. Volckmann.”

All Authors at Your Library events are open to the public and copies of the authors’ books will be available for sale at the event. For more information, call (502) 624-1232 or visit www.barrlibrary.org.

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Warm Your Soul With a Bowl During National Soup Month

By Katrina Clark

January is National Soup Month and though Presidential proclamations and Congressional records won't be found for this holiday, that's not keeping Americans from celebrating!

Evidence of the existence of soup can be found as far back as 20,000 BC. Soup was indeed the first “fast food” made with lentils, beans and peas. Our recipes and methods of preparing soup have changed, but the love and want for something warm to soothe remains the same. So how could we not enjoy a delicious bowl? Quick, and definitely cost effective, this is comfort food at its finest, and a simple soup recipe can make a dinner quick and easy during hectic schedules.

Sleigh riding, igloo building and snowball fights only meant one thing: a hot bowl of soup and perhaps a piece of bread would be waiting inside for you to enjoy.

Remember when you caught the flu? What did your grandmother say to you? “Chicken noodle soup will heal you right up.” Soup has always been thought of as having medicinal purposes, it's an ancient and time-honored tradition in many cultures.

Many folks hold "soup swaps" and contests in honor of this tasty holiday. With the help of the internet, people from all over the world share and post their favorite soup recipes on websites and blogs for all to enjoy. So, this January grab a pot and cook up a tasty, healthy soup, and share among friends and neighbors.

Comfort food has a way of taking us back to childhood memories, especially soup. Who recalls snow days? Cold, blistery winds kiss your cheeks and nip at your nose.

Loaded Potato Soup Ingredients: 6 large baking potatoes, peeled, cut in 1 ⁄2-inch cubes 1 large onion, chopped 1 quart chicken broth 3 cloves garlic, minced (or pressed) 1 ⁄4 cup butter 2 1⁄2 teaspoons salt 1 teaspoon black pepper 1 cup heavy cream 1 cup shredded sharp cheddar cheese 3 tablespoons chopped fresh chives 8 slices bacon, fried & crumbled Cheese for sprinkling Directions: Combine the first seven ingredients in a large “slow cooker” or “crock pot,” cover and cook on HIGH for 4 hours or on LOW for 8 hours (potatoes should be tender).

Mash mixture until potatoes are coarsely chopped and soup is slightly thickened. Stir in cream, cheese and chives.

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The Opportunities in Mentoring

By Ramon M. Maisonet

The opportunity to celebrate achievements.

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.

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.

For those that don’t know, peer-to-peer 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.

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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 milliondollar 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?

Raising Your PT Score: Independent Training vs. Hiring a Personal Trainer

By Ashley Bills

“Go hard or go home.” The Military values this statement in a very literal sense. In order to keep Soldiers in the finest shape possible to keep up with the mission, the Military implements Physical Training tests, also commonly known as PT tests. The PT test is conducted every few months and serves as a fitness progress report. Severe repercussions can occur to a Military career if a Soldier cannot pass this test. Physical training is personal and results will be different from one person to the next. The question at hand is which method is most effective for training independent - self-disciplined training, or hiring a personal trainer?

intermediate, and advanced. Decide which level suits you best and progressively work your way to the most intense level possible. Find a battle buddy that shares some of the same problem areas for additional motivation. Create realistic short-term goals that will help you to achieve your long-term goals. The Family and MWR Physical Fitness Centers (PFC) on Fort Knox offer a multitude of cardio equipment, weights, aerobic equipment, TRX, aquatic, running tracks, basketball courts, rock climbing wall, and many other options to help you create a fitness plan that suits your needs. Visit www.knoxmwr.com for more information on the four PFCs on post.

Lastly, take a look at your extracurricular activities or things you do in your off time. The number one culprit for cloaked calories is alcohol, especially here in Kentucky where Bourbon flourishes. According to Calorieking.com, 1.5 ounces of bourbon equals 100 calories! Mixers and juices add to the calorie count also. Additionally, where there is drinking, there is excess snacking. Alcohol not only helps to pile on the pounds, but it takes a toll on your body’s health and physical well-being.

If you find that training on your own is too overwhelming, then hiring a personal trainer may be the route for you.

A personal trainer can offer you motivation, accountability and results. With a personal trainer, you can feel confident knowing you will do what you need to do to meet your personal goals based on a professional evaluation. “Our Personal Training Program is designed to help our clients establish a workout plan that is individualized to their specific goals,” said Shannon Wolfrum, Director of Sports and Fitness.

Currently, professional training is conducted at any of four MWR PFCs. Sessions are available by appointment only, and can be tailored to fit your schedule, based on instructor availability and facility scheduling. Some of the features of the MWR Personal Training Program are health screenings, fitness assessments, and coordination of workouts for all fitness levels, motivation, goal-setting tips, body composition, and one-on-one training with a personal trainer.

Whatever your reason to improve your score, there are different avenues to explore when it comes to physical training. One place to start is a self-evaluation of diet, exercise and extracurricular activities. When referring to the word “diet,” it is not meant as a fad, or a temporary way of eating. You must assess what you are eating on a daily basis. To make this easier, start a personal food journal recording every meal and snack on a daily basis.

Another option is to keep track of this through one of the many programs offered online. Tracking your caloric intake allows a person to become individually accountable, and to visualize a clear picture of what is being consumed.

The next step would be to focus on the strengths and weaknesses that your PT test results have yielded. Once you have identified what you need to work on, hit the ground running! Determine what exercise level you are currently on. Like most programs there are three main levels such as beginner, knoxmwr.com

The Fort Knox personal training team consists of staff members that are certified by a nationally accredited organization to deliver high quality and safe fitness programs. “Our policy is to provide a professional and confidential service to help you achieve your individual fitness goals,” said Wolfrum.

For more information on MWR’s Personal Training Program, scheduling and prices, call (502) 624-3774 or (502) 624-4033.

Physical training takes dedication and discipline whether you choose to train independently or with a personal trainer. Either method will work, however it can be a long and grueling journey. Stay focused, determined and motivated, and your fitness goals can be met!

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Intramural Sports Program and Calendar The Fort Knox Intramural Sports Program offers opportunities to enhance individual and team morale and unit esprit de corps through multiple sports competitions.

Intramural sports include activities such as softball, golf, bowling, soccer, flag football, dodgeball, volleyball, basketball, and racquetball. Active Duty Soldiers, Family members, Retirees and their Family members, DOD Civilians, and Contracted Employees who are interested in participating must submit applications to the Intramural Sports Office.

For more information, call (502) 624-1247 or (270) 272-4873, Like us on Facebook at Knox Sports & Fitness or visit www.knoxmwr.com.

Crash Course: First Aid

By Ashley Bills

You wake up, take a shower, have a cup of coffee, and get ready for your work day.

Upon your arrival at work, you engage in some normal workplace conversation before the beginning of your workday. You begin to feel confusion and pain, then you hear sirens and the next thing you see is a paramedic. Through the fog you are being told that you have just experienced a seizure and you are on your way to the hospital. Today our lives are filled with busy schedules and activities; and random accidents happen at the drop of a hat. If this, or something like it, happened to a co-worker, a friend or a loved one, would you know the dos and don’ts of the situation?

When emergency situations arise, people have a tendency to overreact and panic.

Although most scenarios feel like they are catastrophic and tragic, the number one rule is to keep your cool and stay calm. The person experiencing the incident is probably more frazzled than you are, so the key is to keep them as centered as possible. Try a counting exercise until calm, or even breathing exercises. If this doesn’t work for you, walk away from the situation. Let someone else that is more grounded take control until emergency responders arrive. In addition to the information listed, always call 911 in emergency situations.

responders arrive. Make sure the person suffering the stroke is on his or her weak side so that the secretions will drain from the mouth. All drinks and food should be avoided at this point to keep them from choking and vomiting.

Head Injuries and Concussions All head injuries are not created the same, but must be treated the same, because they can cause long term damage, and even death. Head injuries can occur when there is a sudden impact or blow to the head, most likely followed by a neck injury. Signs and symptoms to be aware of are: headaches, vomiting, convulsions, cuts and abrasions in the scalp, unconsciousness, and confusion.

Concussions are common in those suffering head injuries, especially in athletes who play contact sports. Concussions, no matter the strength or level, injure the brain to some degree. Symptoms of a concussion are confusion, amnesia, headache, dizziness, ringing in the ears, fatigue or vomiting, and slurred speech.

If you find that the individual is in a state of confusion, or starts convulsing, and at any point fluids start to secrete from the ear or nose, you will need to maintain an open airway. Note the behavior and duration of any unusual episode and report to emergency responder upon arrival.

Heart Attack Seizures Seizures occur when there is an electrical interference in the normal electrical pattern within the brain which causes the body’s muscles to spasm. When a person seizes or has a convulsion, the following symptoms may occur: involuntary muscle spasms and jerking, shrieking or random vocalizations, temporary inability to breathe, eyes roll upward, unresponsiveness, uncontrollable bowel movements and urination, and drooling or foaming from the mouth.

There are some simple things you can do to help someone in this scenario. It is a common misconception that a person seizing might swallow or bite their tongue off. Do not attempt to put any objects in a person’s mouth during an episode.

To avoid further injury, try not to hold the person down that is seizing. If a person is falling, try to catch or soften the blow by placing a soft object under their head.

Although it may seem difficult, try to keep this person lying down. After seizing, they may experience temporary memory loss and confusion.

Stroke Another silent giant you might encounter is someone experiencing a stroke. A person can have a stroke and not even know it is occurring. A stroke is caused by an interruption in the blood flowing to the brain. Some signs and symptoms of someone having a stroke are unexpected headaches, paralysis, and weakness on one side of the body, loss of speech, confusion, and inability to coordinate. In this case, not much can be done but to make this person comfortable until emergency

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Heart attacks transpire when there is not enough blood and oxygen levels to reach the heart. Well known symptoms include: central chest pain or tightness, crushing pains, sweating, nausea, weakness, shortness of breath, and dizziness.

Do not lay this person flat on the ground because it can make breathing more difficult than it already is at this point. Use clothing or pillows to sit the victim up.

If the victim is not allergic, give a dose of chewable baby aspirin to avoid developing blood clots. Loosen any tight clothing that may be around the neck area. If the person is coherent and calm enough, try to get a list of medications they are currently taking so you can report it to the emergency responders.

Asthma Asthma is a condition when a steady or unexpected tightening of the airways in the lungs causes difficulty breathing. Different things can trigger asthma attacks ranging from changes in season, temperature, inhalants, and allergic reactions.

Reported symptoms of asthma include difficulty exhaling, coughing, choking, vomiting, fever, nervousness, and perspiration. If a person has never had an asthma attack before, and does not have any medication, call 911 and seek medical treatment. Otherwise, give the victim their prescribed medication as instructed, and if conditions do not improve, take them to the emergency room.

Unfortunately, we do not have the privilege of knowing everything about the people we spend our work day with, or the people we randomly come in contact with. Educating yourself on life-saving practices can make the biggest difference. Emergencies strike in an instance, and the smallest amount of knowledge can mean the difference between life and death.

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