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Welcome to the New Year! I am not one for resolutions (I never keep them) orgrandiose gestures about changing my lifestyle, but I do believe in committing myself to be ahealthier me. 2014 will be my year of No Excuses, inspired by my MWR Family. The article onpage 3 is a bit more personal than anything I’ve shared with the community and I’d like to hearwhat inspires you to be healthier. Healthier in body, mind and spirit is a goal many of us haveand Ramon encourages us to give back by mentoring. What a great way to make a difference in someone’s life! The New Year inevitability leads to thoughts of new projects and new experiences, and we have that covered for you. Teressa writes about a new hobby, Zach coversnew locations and I want to introduce three new managers at our restaurants. MWR Life is committed to a healthier planet and made the decision to “Go Green” with the magazine. Weare excited to announce direct mailing of the magazine to Families residing on Fort Campbell.If you live in the local community, you can still pick up copies of the magazine in any of ourMWR facilities and the blue boxes we have located around Post. Look for additional MWR Lifeboxes to be placed around the area soon. I’d like to wish Jessica Ryan best of luck at her newjob at Fort Benning. Fort Campbell MWR will miss you. Whew…if this is how this year starts, I can’t wait to see what the rest of 2014 brings!

EditorsTara GoodsonCynDe Clack

ContributorsCharlene FrasherTammie HeathTeressa HoneycuttDoris JohnsonRamon M. MaisonetZach McDonaldJessica RyanTJ Weekly

PublisherCreative ink

Creative DirectorSears Hallett

Advertising931-801-4531sales@creativeinktn.com

PhotographyCynDe ClackPaula Hallett Tennessee Department of Tourism

Thinkstockpg 6

Shutterstockpg 27, 20

Dreamstimepg 27

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

Inside this issue3 Done with Excuses

Inspired by coworkers.

6 For The Love of a SproutNow is the time to begin your garden.

7 AccreditationThe very best for our Families.

10 10 Things in 100 MilesPlenty to do within driving distance!

12 The Opportunities in MentoringWhat are you waiting for?

14 ECFT2014 Eagle Challenge Fitness Tour.

14 Music on the GoThe best music apps.

18 Fad DietsHealthy Habits by Char - Persistence pays off.

20 Healing TouchMassage therapy is not an indulgence.

22 A Warm WelcomeDrop by and welcome our new restaurant managers.

24 That Guy Don’t be That Guy!

27 Inked?Individualtity in a sea of green.

29 Get Pumped at GertschGertsch Physical Fitness Center.

Tara Goodson and CynDe Clack , Editorsmwrlifeeditor@fortcampbellmwr.com

2

Bring on 2014

On the CoverMWR employees who made

committments to a healthier lifestyle:

back row - Keri, Sharon, Mikefront row - Jessica, Nickie, Lisa, Kasey

Spotlight on MWR

I know I spend the majority ofmy waking hours at work. Good thing I love my job and my co-workers! Themarketing department is a close knitgroup of women and we are fortunateenough to work in a building that trulyfeels like Family. Truth be told, MWR ismy Family away from my Family. Wecelebrate successes, mourn losses andsupport each other through thick andthin. But I have noticed in the past fewyears, I’ve packed on a few morepounds than I am comfortable with,hence the thick. Being in the public eyemeans I need to look my best and whenI feel my best, I look my best. SinceCynDe and I have been editors of thismagazine we have focused on healthand wellness articles and recently I decided it was time to walk the talk.Thankfully I am not alone in my journeyand neither is a good portion of MWR staff.

In our MWR office building,about half of the employees have participated in the Civilian FitnessProgram over the last three years. A good portion of the rest of us hasstarted exercising and eating healthy(talk about peer pressure!) after

seeing the results of those that havejoined the CIV Fit program. From staff in our accounting office, to ourcomputer geniuses and everyone in be-tween, collectively we’ve lost a couplehundred pounds and gained the healthwe’ve needed. We all have busylifestyles and if you didn’t grow up in ahousehold that made exercise a regularactivity, it’s easy to sit at your desk andnot get active. I know I eat at my desktwo to three days a week and otherdays often means grabbing somethingon 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 byconvenience foods.

In the last year alone, FortCampbell MWR has offered a variety ofways to meet the needs of healthylifestyles. We’ve seen healthier optionsavailable on the buffets at both ColePark Commons Southern Buffet andSportsman’s Lodge, Charlene Frasherhas contributed several nutrition articles in the magazine, Eagle Challenge Fitness Tour kicked off, the10 Mile Progressive Walking Challengetook place, not to mention all the

programming available through theSports & Fitness Office and Estep Wellness Center. In reality, I do not havea valid excuse not to be active. I knowlogically I will have more energy, I willsleep better, I will be less moody andmy overall health will improve. I alsohave the nutritional knowledge andyears of therapy due to undergoingbariatric surgery more than eight yearsago. But…but…but, those excuses andbad habits have lead to a bigger butt.So after a bit of soul searching, andcleaning out my closet of clothes I nolonger fit into, I made the decision tobecome healthier.

Have you noticed that thethought of working out by yourself isn’tso appealing? It’s too easy to talk yourself out of going to the gym orheading to one of the many walkingtrails in the area. Have you found thatunless you commit to someone else,the chances of you keeping your wordon a fitness regime are pretty slim? Accountability to someone else is a bigpart of our office’s commitment to ahealthier lifestyle. It helps to have abuddy that will meet up with you at thegym, join a class with you or even postyour routine on social media. I know, I know, it can be obnoxious to

Done With Excuses

3

by Tara Goodson

see post after post on your feed aboutsomeone killing it at the gym. Or, so I thought. I discovered it was really myguilt eating at me (too bad it didn’t eatthose extra pounds!) when I would readabout a great Zumba class or howsomeone completed a half marathonand I would roll my eyes. Since I dislikefeelings of guilt and know I really can’teat those feelings away, I hired a personal trainer.

I won’t advocate a personaltrainer for everyone, but for me it wasthe best option. I can rationalize anything away and knew I would usethat skill on any of my friends and co-workers. “Gosh, you know I havethat deadline…” has come out of mymouth more than once after tellingsomeone I’d meet then after work atthe gym. I needed the one-on-onefocus 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 MWRFamily, I want to support our facilitiesso I headed to Estep Wellness Centerto discuss options for trainers. I met my

match with Journey. Not onlydoes she offer positive encouragement; “You can dothis!” but she knows when myenergy is flagging and pushesme with a “C’mon Tara, I know you have one more inyou!” she also has a quirky senseof humor and gets my jokes,and she knows when I use sarcasm as a defense mechanism. Since I have atrainer, I’ve lost weight (a lady doesn’t disclose), built strengthand improved my overall healthin a much shorter time periodthan I have seen in the past. Onthe days I don’t train, I do cardio. Journey was instrumen-tal in establishing healthy habitsto my lifestyle. It’s hard for meto justify eating somethingcrummy for me after I spent anhour sweating in the gym in themorning.

Others have participated inBoot Camp Xtreme, ECFT, freeclasses and even walked lapsaround the building and at Fryar Stadium. It’s not uncommon to see at least one

of the staff in workout clothes duringthe day. I am thankful everyday that ourleadership encourages us to achievethe health and fitness goals we haveset. Not to say, we don’t enjoy a cupcake or hamburger every once in awhile.

I know I am not alone in the ex-cuses department and hopefully a rem-edy to the “I’m too busy to exercise” is to build a workout for youwith the people you interact with mostfrequently. For many, this would be co-workers. One example of how thismight work is an office exercise group.

When an office exercise group isformed, participants (who are often co-workers) pursue their fitness goalstogether, and the best part: they buildthe exercise into their daily routines.

A few examples of how this might workare:

• 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 willthere’s a way. Seeing the physical transformations of my co-workers, theimproved attitudes and overall feelings of accomplishment is what inspired me. If you’re finding it impossible to build fitness into your lifeon your own, perhaps your answer is tolook at co-workers and colleagues thathave made changes. I know I am donewith excuses.

www.fortcampbellmwr.com 4

I love to grow things; fruits, vegetables,and flowers, it just doesn't matter! I especiallylove growing things from seed. Herbs are one ofmy 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 grocerystore. After all, I can buy prime rib cheaper by thepound than I can buy cilantro. My first herb garden was created with transplants bought at alocal garden center and most of the plants didwell. The more I harvested, the more they grew.Except for the cilantro, that seemed to flourishand then, well...not. A little research soon informed me that you grow cilantro in consecutive plantings, but at $3-4 a plant whocan afford to do that? Drum roll please, this iswhere seeds come in.

There are oodles of books, web sites,blogs, videos, and even apps to assist you withthe seed starting process. The Christian andMontgomery County Extension offices will havespecific information for your growing area, sogive them a call. The process can be as simple oras complex as you prefer. I prefer simple and I liketo go “green” when I can. I recycle most of thecontainers I use when planting seeds, the deepplastic containers I buy spinach in are wonderfulmini green houses for tiny seeds. I also have agadget that can turn strips of newspaper intosmall pots. These pots can be planted along with

the transplant which helps protect theroots. Over the years I have purchasedkits and other commercial products, butI ended up right back where it all startedusing recycled containers and materialsfrom around the house.

Now it is time to start someresearch. Each packet of seeds willcome with basic information on thepacket, but more detailed informationcan be found online or in gardeningbooks. You will need to know how deepto plant the seeds, how far apart, andyour “planting zone” to determine frostdates and an outside planting date soyou do not start them inside too early.Here's a little secret that the seedpacket will not tell you. You only need

to plant a few seeds of each plant. Someof these packets have up to 200 seeds!Who needs 200 basil plants? I use quite alot of basil, so I like to have three plantsto harvest from. I plant six seeds and if allsix do well, I give three away. Next year,I’ll use the remaining seeds and I willplant ten seeds because older seedshave a lower germination rate. Even if I have a 50% germination rate, I still havethe number of plants I need. I buy newseeds every third or fourth year as theseeds begin to fail to germinate. Sharingand trading seeds with other gardenersis another excellent way to control costs!

Since we have done our research,purchased our seeds and containers, soilis what's next. This is where I am willing tosplurge a little. I prefer using a soillessgrowing medium specifically formulatedfor starting seeds. This can be purchased at garden centers and decreases the chanceof soil borne illnessand pests. Regular

potting soil can also be usedbut top soil and garden soilare not suitable. Follow-ing the directions andtips you have gathered,it’s time to get started.Most seeds will germinate within 1-2weeks but somewill sprout in justa few days. Myhusband thinks I go a little crazy

when the plants start peeking through the soil. I will check them several time a day, each timefinding several more sprouts and walking awaywith an ear-to-ear grin. At this point, the goal is tomaintain consistent water and sunlight until timeto transplant outdoors. Please remember thatthere will be seedlings that won’t make it untilplanting. Do not take that as a sign of failure butas a challenge for next year! Even with the losses,I have always had more plants at spring time thanI could possibly plant or maintain.

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

This and That

6

For the Love ofa Sprout

By Teressa Honeycutt

All Child, Youth and School Service(CYSS) programs are required by Department of Defense (DoD) to meet national accreditation standards. What doesthis mean to the parents that utilize ourCYSS facilities? The DoD demands only thevery 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 andaward facilities accreditation. The Child Development Centers conduct a self studyto evaluate their practices in relation to theaccreditation standards. This self study affords Families the opportunity to complete a survey that will measure the facilities curriculum for the children, staffand child relationships, staffand parent relationships, andreport the strengths and areasof improvement needed. Thestaff participate through answering an in depth questionnaire that covers

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

Additionally, two types of portfo-lios are required to be submitted at the timeof the endorser’s assessments. The programand classroom portfolios are evidencebased information that shows the center has

implemented the accreditation criteriathrough plans, documents and records. Thelast step in the accreditation process is thevisit to the center. This unannounced visitcan last up to three days. During this timethe endorser is checking to make sure thecenter meets and/or exceeds ten standards and approximately 300 differentcriteria. Once the endorser has completedthe visit they will review the parent surveys, staff self studies and the results ofthe ten standards to see if the facility hasscored high enough to be awarded accreditation.

CYSS is committed to bring thebest trained and equipped staff, facilitiesand services to our Army Families. Everyquarter during MWR’s employee awards

ceremony, CYSS staff lead theway in receiving recognitionfrom Fort Campbell’s leaders.Taking care of your children isour priority.

By Doris Johnson and Tammie Heath

National AccreditationCYSS

Offer expires 01/31/2014

Offer expires 01/31/2014

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One of the most common complaints I’veheard since I’ve been at Fort Campbell is that the postitself isn't bad, but that there's just nothing to do inthe area. Okay, so Clarksville isn’t New York and OakGrove has more in common with Paducah than LosAngeles. The issue isn't that Clarksville doesn't havethings 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 andaround Fort Campbell. I’ve included a rough estimateof the distance from Fort Campbell for an easy reference point.

Mammoth Cave National Park • 100 miles Mammoth Cave is the largest cave system in theworld, with more than 600 miles of discovered pas-sages. Although large sections of the cave are closedto the public, tours between one and six hours are regularly offered, and they almost have the cave trollproblem dealt with now.

Opryland • 62 milesWith 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 nomatter where your interests lay. In the complex is theGrand Ole Opry; be sure to grab a show while you’rein town.

Nashville Parthenon • 51 milesIn my opinion, this is the most interesting item on thislist. Located in downtown Nashville, the Parthenonwas built in 1897 as an exact replica of the Parthenonin Athens. Inside is a museum highlighting local art anda 42 foot statue of Athena, goddess of wisdom andcourage. Visiting the Nashville Parthenon is the nextbest thing to a trip to Greece.

Land Between the Lakes National Recreation Area •47 milesLBL 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 thetrip any time of year.

The Hermitage • 70 milesThe Hermitage was the home of war hero and seventhU.S. President Andrew Jackson through much of hisadult life and retirement. The house was built by Jackson and his wife Rachel, both of whom are buriedin the garden on the property. The house itself hasbeen preserved as it was when the Jacksons livedthere, but hopefully with updated appliances.

National Corvette Museum • 83 milesLocated next door to the only factory in the world thatbuilds Corvettes, The National Corvette Museumboasts 70 Corvette models, as well as prototypes, concept cars, and unique memorabilia. Tours of thefactory can be arranged through the museum.

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

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

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

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

This list is far from complete, and I probablyhave a lot more museums on my list than most peoplewould. 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 outthere! If nothing else, it'll give you more stories to tellthe next week than spending the weekend locked inyour room playing Halo.

1 0 T h i n g s i n 1 0 0 M i l e sBy Zach McDonald

Off the Beaten Path

10

Any Soldier that has spent morethan a day in the Army appreciates the benefits of having a good leader. It goeswithout saying that if you have a goodsquad leader or platoon sergeant, it canmake a difference in the environment andmorale. While leadership at that level isgeared toward taking care of the Soldier,there is nothing which can strengthen therelationships of those around you more thanthrough peer-to-peer mentoring.

For those that don’t know, peer-to-peer mentoring is the opportunity to provide guidance, advice and life-longlearning experiences to a fellow Soldier thatcan expand their understanding of the various challenges that come with serving inthe military, and navigating through thismaze called life. Peer mentoring relationships have many advantages forboth the individual that is being mentoredas well as the person who is doing the mentoring. If you truly want to make a difference to those around you, considerpeer mentoring for these reasons:

The opportunity to allow your lifeexperience to matter.

Anyone you mentor can benefitfrom a been there, done that, perspective.There are a ton of landmines that can beavoided by a mentee in simply sharing areasin your career and life that you have stumbled and that should be avoided or delayed. It’s an opportunity to tell a youngSoldier not to rush into a marriage or children, or that being promoted will notnecessarily promote one’s character. Thereare 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 outyour words. When it comes to people who I have allowed to mentor me, I am like thestate of Missouri; you’re going to have toshow me. Besides, when you role model, italso forces you to stay focused on your owngoals and walking your talk when you knowyou have eyes on you.

The opportunity to get to know someone genuinely.

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

mission to be accomplished. Mentorshiphowever is much deeper than that. It isabout getting to know someone’s personality, what gives them joy, what theydream and so much more. It allows a mentorthe opportunity to connect emotionally withsomeone and deal with life challenges on alevel that even good leadership cannot. Tosome people, the opportunity to experiencethat 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 orfirst words, these are moments that anygood parent relishes. In similar fashion,mentoring provides moments that give youthe opportunity to watch someone achievethings they never thought they could. Mostaccomplishments of Soldiers I had a chanceto mentor were achieved when they thoughtthey weren’t ready. You will be surprised atwhat people can accomplish with a fewwords of encouragement and a gentle push.

The opportunity to offer a different perspective.

Perception is everything! Peoplethink, react and respond to situations in lifebased on what they see. Perceptions can bedangerous in that they limit what we see. It is like trying to shave your face or put onmakeup without a mirror. Mentoring allows

you to be a mirror to someone where you can help him or her find those blindspots 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 findyourself growing in credibility and in experience. It is in this connection that youwill find the opportunity to help someone

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

The benefit to mentoring anotherSolider is a tremendous opportunity, notonly for your own personal growth, but alsofor the morale of your unit. How? Becausebetter people make better Soldiers! In thebook The 15 Invaluable Laws of Growth byJohn Maxwell, he makes a powerful observation by stating that if you want tofeel valuable, add value to others. So hereis the million-dollar question for you, the potential mentor: how much time every dayand every week do you spend focusing onothers and adding value to them? If youdon’t, the follow up question is this: whatare you waiting for?

The Opportunities in MentoringBy Ramon M. Maisonet

12

Perspective Management

Tempo

ECFT2014 Eagle Challenge Fitness Tour

This year’s Eagle Challenge Fitness Tour willbring 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 theextremes 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 alternateevents. Details are still being worked out, but you canalways find information on:www.fortcampbellmwr.com/ecft andwww.facebook.com/fortcampbellmwr. Look for the featured ECFT article every month inMWR Life magazines.

Scheduled Events:

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

July • Fort Campbell: “Functional Fitness Challenge” – exercise stationsen-routeAugust • Clarksville: “Clarksville Sunrise Century Bike Tour” September • Hopkinsville: “Trot for the Troops” – 10K, 5K and Fun RunOctober • Clarksville:“Go Commando” - Half Marathon, 5K, and Fun RunNovember • Fort Campbell: “The Culminator” – 10K, 5K and Fun Run

Alternate Events:

April • Fort Campbell: Youth TriathlonMay • Clarksville:Queen City Road Race 7K, 5K, 5K Relay & 1 mile movementMay • Clarksville:Clarksville Area Rotary Metric Bike RideMay • Fort Campbell: Week of the Eagles 10KJune • Fort CampbellAUSA Bike Ride 101K, 10K August • Fort Campbell:Youth TriathlonOctober– Washington, D.C.: Army Ten Miler

By CynDe Clack

Music On The Go by Jessica Ryan

The days of carrying a Walkman, listeningto cookie cutter radio stations and finding outabout concerts through print publications are longgone. Nowadays, music applications, or apps, avail-able on your computer or mobile device, are con-veniently tailored to your music needs. Here are myrecommended music apps:

Radio ListeningThere are many

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

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

StreamingMusic 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 serv-ices that give users access tolarge music libraries for free orat low cost. What is great about services like Spo-tify and Rdio is their social aspect. Spotify and Rdioare about the social music discovery experience,because subscribers can create and share playlistsvia social media. If people want their own digitalfiles, Google Play makes it easy and convenient topurchase MP3s.

Concert TrackingBecause 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 readprint publications and websites to find concert listings. With Songkick, members can easily tracktheir favorite artists and receive notifications whenthose artists come to their city. Users can also RSVP(by simply clicking the “I’m Going”) to upcomingconcerts, notify their friends via social media andimport concert dates to their iCal, Google or Outlook calendar.

Music Creating and SharingMusic fanatics are not just limited to

listening or streaming music. They can also uploadand share music online. SoundCloud (www.soundcloud.com), an audio distribution platform, lets users record andupload their own songs. SoundCloud has both free,Pro and Pro Unlimited plans – making it affordablefor aspiring musicians and music lovers to connectand share music online.

14

McAuliffe Way Strike Blvd

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Child, Youth & School Services1. Bastogne (CDC) (270) 412-44852. Eagle (CDC) (270) 412-3303/33043. Gardner Hills (CDC) (270) 412-03924. Part Day Preschool (CDC) (270) 412-67676. Tennessee (CDC) (270) 412-44777. Watters #1 (CDC) (270) 439-79938. Watters #2 (CDC) (270) 439-79969. CYSS Division Adminstrative Office (270) 798-653910. Family Child Care (FCC) (270) 798-495910. Parent Central Services (CYSS Central Registration) (270) 798-067411. Billy C. Colwell Center (270) 412-231512. Gardner Hills (SAS) (270) 461-064113. Airborne (SAS) (270) 461-104714. Bastogne (SAS) (270) 461-0995/099610. School Liaison (270) 798-987415. SKIESUnlimited Center (270) 412-581116. Teen Club 24/7 (270) 956-103316. Youth Center (Taylor) (270) 798-364316. Youth Sports (270) 798-6355

Community Services17. Army Community Service (ACS) & ACS Director(270) 798-932218. Family Resource Center (FRC) (270) 956-293519. Financial Readiness (270) 798-551817. Lending Closet (270) 798-631320. Soldier & Family Assistance Center (SFAC) (270) 412-600021. Survivor Outreach Services (SOS) (270) 798-027722. ASYMCA Backdoor Boutique (270) 956-156623. ASYMCA Family Center (270) 798-7422

Dining & Entertainment24. 19th Hole (Cole Park) (270) 798-182225. Conference & Catering Center (Joe Swing) (270) 798-217524. Community Activities Center (Cole Park) (270) 798-461026. Dawg Haus (270) 798-076624. Southern Buffet (Cole Park) (270) 798-461027. Sportsman’s Lodge (931) 431-4140

Recreation & Leisure28. Baldonado Pool (270) 798-520729. Dolan Pool (270) 798-535030. Gardner Indoor Pool (270) 798-631031. Single Pool (270) 798-424732. The Zone (270) 461-0603 33. BOSS Program (270) 798-785834. Bowling Center (Hooper) (270) 798-588724. Golf Club (Cole Park) (270) 798-490635. Challenge Course (270) 412-785536. Adventure Program (270) 412-785437. Archery Range (270) 798-217538. Dog Park, North (270) 798-217538. Dog Park, South (270) 798-217540. Hunting & Fishing (270) 798-217541. Paintball (270) 956-311842. Parks & Pavilions Office (270) 798-217543. Riding Stables (270) 798-262944. RV Park (Eagles Rest) (270) 798-217545. RV Park (Fletchers Fork) (270) 798-217546. Skeet Range (270) 412-401547. Small Arms Recreational Range 16 (270) 798-300133. Recreation Center (Dale Wayrynen) (270) 798-7391

Sports & Fitness48. Estep Wellness Center (270) 798-4664/4023 49. Fryar Stadium, Sports Admin Office (270) 798-309450. Fratellenico PFF (270) 798-941851 Freedom Fighter PFF (270) 798-735552. Gertsch PFF (270) 798-275353. Lozada PFF (270) 798-430654. Olive PFF (270) 798-410155. Softball Complex, North (270) 798-332056 Softball Complex, South (270) 798-3320

Trades & Services57. Army Education Center (270) 798-320158 Arts & Crafts Center (Guenette) (270) 798-669359. Auto Service Center (Air Assault Auto) (270) 956-1101/110060. Auto Skills (North) (270) 798-561258. Engraving Etc. Specialty Store (270) 798-0171

61. Equipment Rental (Gear-to-Go) (270) 798-680662. Library (R.F. Sink) (270) 798-572963. Veterinary Services (270) 798-3614

Travel & Lodging64. IHG Hotel (931) 431-449665. IHG Hotel (Satellite Location) (270) 439-222966. Leisure Travel Services Office (270) 798-7436

Miscellaneous Services67. 101st Airborne Division Headquarters (270) 798-979368. Blanchfield Army Community Hospital (270) 798-805569. Civilian Personnel Advisory Center (270) 798-716170. Commissary (270) 798-366371. Division Parade Field72. Fisher House (270) 798-833073. Gate 4 Visitor Center & Vehicle Registration (270) 798-504774. Gate 7 Visitor Center & Vehicle Registration (270) 956-449575. In/Out Processing & MWR Public Relations (270) 798-753576. MWR Director (270) 798-995376. MWR Unit Funds & MWR Collections (270) 798-681877. Museum (Don F. Pratt) (270) 798-3215/498678. Wilson Theater (931) 431-3636

The Exchange79. Airfield Mini Mall/Burger King

Green Beans Coffee (270) 640-461480. Community Town Center

Class Six (931) 431-3622Military Clothing Store (270) 798-4212Pizza Hut Delivery (270) 439-1113

66 Exchange/Food Court/Mall (270) 439-184181. Exchange Administration Office (270) 439-184682. Firestone (270) 439-186583. Gardner Hills Mini Mal1(Burger King/Subway) (270) 697-102084. Kentucky Shoppette (24hr gas) (270) 439-191485. KFC & Taco Bell (270) 439-635386. Troop Mini Mall (gas) (931) 431-241087 . Tennessee Shoppette (gas) (931) 431-4944

Healthy Habits by Char

Over the years there havebeen many fad diets that have comeand gone, but there is only one triedand true method that works. I recallMama attempting a diet whereshe didn’t eat bread. She hadread an article in a popularwomen’s magazine that encour-aged healthy portions of fattymeat and some veggies but nobread. Sound familiar? Thereare several fads that will haveyou counting calories or points,weighing your food choices,measuring percentages forcarbs, protein and fat, allow youto eat all sorts of meat or nomeat, removing dairy and beans, eliminating sugar and adding chemically derived artificial sweeten-ers. You can even purchase frozenfoods that claim to offer leanerchoices or programs that produce thefood for you; all you need to do is heatand eat. How about popping a pillthat offers thermogenics to burn thefat or carb blockers so you can eatsweets and not feel guilty? Bottomline is this: if it sounds too good to betrue…then it is!

I can point out several issueswith each of these fad diets that aremarketed to the millions of desperateindividuals that want to lose weight.What you should be focusing on theright way to achieve a healthy lifestyleinstead of a quick fix. My suggestion

is that you take time to learn aboutyour body and understand how itworks. Every diet, just as every individual, is different and what worksfor your friend may not work for you,but you can learn to listen to the cuesthat your body offers you throughoutthe day. Also, please consider howlong it took to put the extra weight onand be patient yet diligent in yourjourney. Reality TV shows that encompass larger than life individualsin a passage of weight loss through

competition and excessive training isgreat for entertainment but the realityis it takes a lot of hard work andrewiring of the brain. Most of us cannot afford a daily personal traineror private chef to ensure we are eating and exercising correctly. Whatyou may have been led to believe isthat the best trending diet of the moment may not be the truth and simplicity of what works.

Tried and true is simply back tobasics. It is necessary to change yourthought process to a new meaning ofthe word fad. Remember it as anacronym, Focus and Achieve a Diet,fueled from a nutritionally sound menuof quality fruits, vegetables and leanmeat. If you have a food or gluten 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 youcan eat, rather than the foods that willneed to be removed from your currentdiet. The word diet can be defined either as food that is habitually eatenor restricted. It can also be viewed asa positive or a negative, depending onhow you consider its definition. Consider avoiding processed packaged food. Instead, prepackagehomemade foods yourself by planningahead for meals and snacks. A few

hours of prep time on theweekend can save you frommaking poor choices duringthe week.

I am a firm believerthat there is always a betterchoice, if you must stop forfast food then choose wisely,if you are thirsty then choosea drink that works for you. A healthier choice offers lessguilt. If you do feel guiltyabout your choice, then

remind yourself of a worse choice youcould have made and celebrate yourvictory, no matter how small. Chooseorganically grown produce from localfarmers’ markets when possible. Finally, research foods and products tohave a better understanding of whatis going into your body before youconsume it.

The food that we have today isnot the same food that was available25, 50 or 100 years ago. The soil haschanged, the way we farm the earthhas changed, and production all overthe world has changed. The diet oftoday will not be the same diet of tomorrow. What will remain are thebasics; there is no fad in a diet that isclean and healthy and meets theneeds of your body.

by Charlene Frasher

Fad D iets

Bottom line is this:if it sounds too

good to betrue…then it is!

18www.fortcampbellmwr.com

Healthy Living

I’ve been an advocate of massage therapy for a couple of years now. I tend to be apretty even keel person, at least on the outside. Partof the side effects of my outward calm demeanor isthe internalization of my stressors. Years of shovingmy stressors down resulted in numbness of myneck, shoulder, arm and fingers. Nothing like thedoc telling you “it appears you haven’t had a stroke,you are just uptight,” to realize you need to dosomething about your stress levels! After a frank discussion, he recommended a series of visits to achiropractor and several sessions on a massagetable. Now, if I am stressed, sore, sick or cranky, amassage is the first option I choose to get on thepath to a healthier me. There is hardly an ailmentthat one could not find relief in the form of massagetherapy. Especially since many diseases are inducedby stress.

Friends and Family have commentedabout the pampering aspect of a massage, but didyou know studies have touted the health benefitsof massage therapy? Few people actually recognizemassage as a viable medical treatment; I know I didn’t until the doctor recommended it. Massagehas been recognized as the oldest and simplestform of medicine, dating back to Chinese medicalliterature of 2,700 B.C. With a plethora of spas andsalons 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 soremuscles; even 10 minutes on the table will reduceinflammation and increase endorphins, which allowsyour body to recover. The heath benefits extendpast soothing aches and pains. Massage can helpreduce cortisol, the stress hormone, and sootheanxiety. It increases dopamine and serotonin levels,resulting in that feel-good boost weneed to combat depression and lowerblood pressure.

Massage has also been shownto alleviate pain, being nearly as effective as medication, acupunctureand yoga according to results of a recentsurvey. Not only will massage assist withpain, it can help you catch 40 winks. If you’ve ever fallen asleep during a massage, you know how rested you feelwhen you open your eyes. Delta waves,

the type connected todeep sleep, are activeduring a massage; this inturn can assist with insomnia relief. Migrainesufferers rejoice! Whilenot a cure for the debili-tating illness, you will feelless pain and have a reduction in the frequencyyou get a migraine. Massage also benefitsthose that experiencetension headaches.

Not only willyou be less stiff, lessstressed and sleep better,but your immune system gets a boost with regularmassages. Your white blood cells have a higher

production rate after a massage. It could be worthyour while to book an appointment if you tend toget sick during the season change, as many of usdo. Many spas offer aromatherapy oils as an

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

I’d be remiss if I didn’t mention thebeauty benefits. Since massage increases the bloodflow, it plumps skin (decreasing the appearance offine lines) and encourages lymphatic drainage (removes toxins so nutrients can move in) and it alsoadds vigor to a dulling complexion. If you’ve everexperienced a good head massage during a shampoo at the salon, you know how amazing itfeels. There actually is a science behind it (increaseof blood flow to your follicles) and you will haveshiny, bouncy hair.

If you look at massage from a well beingaspect, versus a pampering aspect, you will reap thebenefits associated. It took several months before I was able to set my guilt aside and truly benefit.Whatever the condition, massage therapy employsthe basic concept of the power of healing fromhuman touch. Your therapist will ask you detailed

questions about your health, yourstress levels, and your lifestyle andnutrition habits. Don’t try to fib orgloss over anything, the therapist will be able to tell onceyou are on the table and he (or she) is manipulating your softtissue, tendons, muscles and ligaments. It may take several appointments before you noticea difference, but don’t be discouraged. A healthy lifestyle isa work in progress.

20

by Tara Goodson

Eden Day Spa(931) 552-2313

Salon 201(270) 439-2013

Serenity at Miller Motte(931) 553-0071

A Warm WelcomeFort Campbell has seen a few

new faces in managers' roles in ourrestaurants in the past few months. Withour commitment to excellence, we arepleased to welcome Duronda Cannon,Susan Hilyard and Richard Corbin to theMWR Family. Why don’t you break awayfrom your routine and stop by The Zone,Cole Park Commons or Sportsman’sLodge to enjoy a meal and say hi?

Duronda is a familiar face to usand because of her excellent service toour patrons she was recently promoted tothe manager position at The Zone! Soldiers and staff know her as Mrs. D, andshe will admittedly jump through hoops

to make your experience at The Zone aswonderful as possible. Under Duronda'sguidance, we've seen changes to themenu and beverage options and an increase in activity there. The Zone isopen from 11 a.m. to 11 p.m., Sundaythrough Thursday and from 11 a.m. tomidnight on Friday and Saturday for customers 18 and older. Even thoughopening time is 11 a.m., if your unit has aneed for a location away from the officeto conduct training, Duronda and her staffwill work diligently to accommodate theneed. Keep in mind that outside food andbeverages are not allowed in The Zone.Duronda exemplifies the idea of beinghere for her customers and her staff iseager to follow her lead. Whether you arewatching the game, hanging out in thetheater or playing the latest video gameat one of the gaming stations, Durondawants you to feel comfortable at TheZone. When asked what her favorite foodis, 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 theFort Campbell area by way of Naval AirStation, Corpus Christi, Texas. As the newbusiness manager at Cole Park Commons, she stepped into one of thebusiest restaurants on post. Not onlydoes Cole Park Commons Southern Buffet offer lunch from 11 a.m. to 1:30p.m. during the week, they are the go-tobusiness for Fort Campbell cateringneeds. While Sue may be new to the area,she grew up in military communitiesaround 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 op-tions on the buffet line and private partiesare raving about the service and food atevents. Sue’s goal is for Cole Park Com-mons to be the restaurant and cateringchoice for the post. She plans to exceedthis expectation by having “good foodand good people around a commontable.” Her love of ethnic food has herseeking out local farmers’ markets and shops that specialize in farmto table locally sustainable foods. Freshfusion creations are typically in her kitchenwhen she cooks at home. Sue can’t waitto meet our Soldiers and Families and encourages you to shareyour ideas with her the next time you areat Cole Park Commons.

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

support our community and looks forward to understanding the uniquechallenges we face as military Families.Having lived and worked in the Louisvillearea the past 20 years, this area alreadyfeels like home to him. He plans on expanding menu options on the buffetand revising the ala carte menu at Sportsman’s Lodge. Managing the onlyFort Campbell MWR restaurant located

outside of the post gates, Rich wants toensure everyone feels welcome. Lunch isserved Tuesday through Friday from 11 a.m. to 1 p.m. and dinner service isWednesday through Saturday. With thevariety of hours and choices available, notto mention their recent win of The Best ofClarksville in the German restaurant category, you should give them a try!Sportsman’s overlooks Lake Taal, makingthe setting perfect for any special eventyou have in mind, or even just a casual Sunday Brunch. Rich hasn’t met a grill hedoesn’t like and prefers to cook his mealsoutside, but will admit to having a fond-ness for Italian food. Since Rich’s childrenare grown, he doesn’t cook much athome any longer, but when the moodstrikes, he pulls out all the stops.

By Tara Goodson

Shout Out

22

That Guy

Tattoos are a common form ofself expression and in a sea of Armygreen, one of the rare ways to expressindividuality. It’s uncommon for me torun across someone that does not haveat least one. With the changes and reinforcement of Army Regulation 670-1, specifically tattoos below theknee and elbow and above the neckline, we might see a change in tattoo culture in the Army. Regulationhas always prohibited extremist, racistand gang-related tattoos, but duringthe surge, waivers were given. Nowthat we are facing a reduction introops, the regulation will bestrictly enforced, according to senior command. Soldiers with tattoos located in the areas mentioned above will be grandfa-thered in, but rumors are rampantabout how to prove you’ve beeninked for a while, whether you willbe forced to remove tattoos in theareas under scrutiny, and if you, asa Soldier, will be retained if you areinked.

As someone with tattoos,several to my mother’s dismay, I donot have a problem with them. Mysiblings and I all sport a variety of themes and styles in our bodyart. While I may not care for a particular style, it’s really not aboutwhat I think about your tattoos.Judy, a local artist, agrees with me

when I say what you choose toput on you, permanently, shouldbe something important to you.Removing a tattoo is far more expensive and time consumingthan getting one in the firstplace. Some say it is also morepainful! Spring and summermonths are great for getting a peek at what people have determined to be of importancein their lives. Whether it is a piecewith your child’s name, a unitpride tattoo, your significantother (or ex, whoops!), or a memorial tattoo; make sure youdo the research.

Choosing an artist is a very personal process. Judy stressedthe importance of finding someone you are compatiblewith. Seeking out an artist thatspecializes in one style is great,but be cautious that you are bothon the same page. Too often, weleave the shop unhappy because

the tattooist has a different vision ofwhat we want. In a military community,we can’t throw a rock without hitting atattoo parlor, making shopping seemingly easy. Word of mouth ispriceless, and don’t forget to check tosee 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 thetransfer is placed on your skin. This isthe perfect time to check the size andplacement of your new piece. Yes, yourartist is a professional and should make

Trends

By Tara Goodson

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

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

tattoos and someone that isa tattoo artist. Just becauseone of your battles has abuddy that has a tattoo gunand will give you one for$25, it doesn’t mean it willbe a good. We’ve all seenplenty of examples of badtattoos, online and in reallife, or even been the victimof one. Maybe you decidedto pick flash off the wall(yikes!), made a bad RnR decision, or have come torealize what you valuedwhen you were a bityounger isn’t what you valuenow, 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 coverup, laser removal, ormakeup to temporarilycover. A quick search onlinehas unfavorable reviews forthe balms, laser removal cancost upwards of $1000 andwill leave a scar in the placeof a tattoo and makeup canbe tricky to use if you areunfamiliar with it.

Most people opt for acover up, as it’s typically theleast expensive option. It maymake the smallest dent in yourbank account, but that doesn’tmean it’s not painful. Speakingfrom experience, my cover up,and re-do of the cover up wasthe worst of mine. The first timeI had the original tat on my backcovered; the tattooist wassomeone who had done twoother pieces on me. I love both;was familiar with his work onothers and comfortable in hisstudio. Too comfortable andneglected to pay attention tothe nagging in the back of mymind that said he was rushingme through the decision ofwhat I wanted. I left his studiounhappy. Because of that experience, it took a couple ofyears before I found anotherartist that I connected with.Upon meeting her, I felt at ease

and booked an appointment for the following week. Before my appoint-ment, she sent several texts, asking mequestions about my life and thoughtson different topics. Once I was in thechair, her questions and my answers allowed her to have a better grasp onmy life, making the process smootherand slightly less painful. But it was stillthe most painful of the eight tattoos I have.

No matter if you are a fan ofSailor Jerry, Japanese, black and whiteor full color - the style and designshould be something important to you.Most of the people I asked on postabout their artwork were proud andhad wonderful back stories to why theychose what they chose. Consider placement, especially if you plan onadding to the piece, colors and theoverall skill of your artist. A great tattooshould set you back some cash, after all you are paying for your own personalized body art.

www.fortcampbellmwr.com 28

Down the Block

Get Pumped atGertsch By TJ Weekly

Gertsch Physical Fitness Center(PFC) is known as the meat and potatoes gym to the serious bodybuilders and heavy lifters of the FortCampbell community. Centrally locatedin the 1st Brigade footprint near Gate 6,this PFC has a large amount of Retirees,and Civilians, as well as Family membersfrom the nearby housing areas that usethis MWR facility. Because it is the onlyPFC on Fort Campbell with racquetballcourts, it’s a pretty busy location.

Tony Rescueman, facility manager, loves his customers and routinely checks on them while they areworking out. He enjoys the mutual support his facility receives from thebrigade, and pointed out that BastognePhysical Therapy regularly holds sessions there for Soldiers assigned tothe clinic. Combined with Eagle Parkbehind the facility and the overflow

trailers available for use, Tony wants youto 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 theweight benches and other equipmentthe body builders use.

Not only does Gertsch offer freeclasses every Monday and Tuesday at5:30 pm for anyone interested inZumba, but you can also take advantageof the hottest sauna on Fort Campbellafter your session is complete. We offerthe standard cardio room with treadmills, recumbent bikes, ellipticaland stair climbers to increase your endurance and help with weight loss.Have a stressful day? Take some of yourfrustration out on the heavy or speedbags 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 yourfitness needs. If you need to get yoursweat on when they are closed, you canhead down the street to FratellinicoPFC, as they are set up fairly similar toGertsch, according to Tony. Give ourstaff a call at (270) 798-2753 or check usout on www.fortcampbellmwr.comunder the Sports & Fitness page.

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