Fitness Tip #10

It’s that time of year when we set our clocks forward an hour for daylight saving time, and break out something green in celebration of St. Patrick’s Day.  We haven’t completely exhausted the cold Idaho winter yet, but the month of March dawns the first official day of spring.  Now is also the time to get into action to burn that winter hibernation weight off and start getting your body in shape for the not-so-far-away beach season.  Begin conducting effective cardio and strength exercises three to five times per week, for 20-30 minutes.  Here is March’s effective, no-equipment exercise tips that target each major problem areas and are guaranteed to keep you looking your best all year long!  

Gun Slinging Fit-to-Fight Tip #10

Before you workout, make sure you perform your dynamic stretching also known as a warm-up.  Once you are thermally ready, after about 5-10 minutes, you are ready to workout.  Please note that these exercises should not be done unless you are in good physical/medical standard and have cleared all medical conditions which may become worse by doing these exercises.  If you have any questions about these exercises, the Gunfighter Fitness Center Staff will be happy to answer or demonstrate them for you.

Complete the given set number of each exercise moving down the list of exercises for a total of 15-20 minutes. 

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Crunches:  10 sets (Abdomen)

ARMS – Diamond Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Squats:  8 sets (Quads)

ABS – Flutter Kicks:  10 sets (Lower Abdomen, Quads)

ARMS – Push-Ups:  5 sets (Biceps, Triceps, Shoulders) 

LEGS – Forward Lunges:  8 sets (Quads and Hamstrings)

ABS – Reverse Crunches:  10 sets (Abdomen)

Earning Extra Income At Home

The Family Child Care Center may be the perfect opportunity to earn some extra cash without the necessity of leaving your home by providing in-home child care.  Licensing is approved by the Mission Support Group Commander for an on-base resident to provide child care in his/her quarters. The licensee must meet all requirements of the AF Family Child Care Program and is thoroughly investigated, monitored, and trained to meet the licensing requirements.  Providers are required to complete the Family Child Care training modules to maintain their license. Family Child Care offers home-like, individualized care, provides a quality alternative to center-based programs, and expands the availability of child care at Mountain Home, AFB.

The FCC philosophy is to nurture the child through care, understanding, love, and affections. FCC homes provide a relaxed atmosphere where a child can develop to his/her full potential. Providers encourage children to grow intellectually, physically, socially, and emotionally through a daily routine of play and recreation.  FCC is actively seeks individuals to provide care for children who requires lower ratios for special needs (this may include asthma, cerebral palsy, physical impairments, ADHD, ADD and autism).

Interested candidates can apply for licensing by completing an application, all the required forms and participating in FCC Orientation Training.

Provider Requirements:

• Spouse of an active duty or retired military member living on or off base.
• Are at least 18 years old.
• Have the ability to ready, speak, and write English.
• Are physically and mentally capable of providing care.
• Are willing and able to complete the required training and agree to the requirements of becoming an FCC provider.
• Are able to obtain the required insurance coverage.
• Participate in a home interview with your family members.
• Have no conviction of, admission to, or evidence of family violence, child abuse or neglect, alcohol abuse or use of illegal drugs.

Providers Receive:

• Pre-licensing and other required training.
• Monthly and quarterly training sessions.
• Assistance with preparing curriculum and developmentally appropriate activities.
• Training on how to use appropriate guidance techniques.
• Assistance in earning a Child Development Associate credential (CDA) and accreditation through the National Association for Family Child Care (NAFCC).
• Free lending program: supplies, outdoor play equipment, books, games, toys, safety gates, first aid kits, mats, child sized tables and chairs, arts and crafts supplies, child sized plates, cups, utensils, and much more.

If you live off base and are the spouse of an active duty military member or retiree, DoD employee you can become an affiliated provider with the Air Force.  You must meet the same Air Force requirements as on-base providers and you will receive the same benefits: free training, subsidy, and the use of the resource center.

For more information, please call our Family Child Care Office at (208)828-6715.

Beating Cold, Windy Conditions 
by Stephen Vedder, Silver Sage Golf Professional

Early spring in Idaho often means some chilly, windy weather; here are some tips for persevering through cold conditions on the golf course.

1)      Dress in layers and ensure you have appropriate gear before starting your round.  Cold weather can have a huge impact on your swing and even your thought process. 

·         Wear a thick, dark colored baseball cap or sock hat, the majority of the bodies heat loss is from the head.

·         Wear a thin, tight-fitting mock turtleneck as a base layer; this keeps your core warm.  Add a sweatshirt or fleece and top off with a windproof pullover or even a rain-suit to protect against the cold wind.  Thick socks can also aid in keeping the body warm on cold days.

2)      Some minor swing adjustments can help keep scores low in tough conditions.

·         Take at least one more club; the ball does not fly as far in cold weather.

·         Choke down an inch, by gripping down on the club you will enhance control in tough conditions as well as reduce shock to the joints of the hands and wrists.

·         Shorten your swing, with all of the added cloths and probably some muscle stiffness from the cold, swing no more than three quarters of full.  Winter is not the time to swing for the fences, work on control and precision.

3)      Don’t forget to think.

·         In tough conditions, strategy often goes out the window; just the opposite should be true.  Cold weather reduces distance and wind reduces control.  Your only defense against high scores is to manage your game well and rely on a strong short game

Don’t let the cold windy weather keep you away from the course.  Use this time to sharpen your skills for the upcoming season and have a great time.