My husband and I took our granddaughter on a mini-vacation during the holidays. She’s eleven years old but if youask her - she’s almost twelve. One evening at the hotel, we were waiting on the elevator along with a few other people.We started joking around about how the elevator will arrive faster if you keep pushing the button. One of the womenwho was also waiting on the elevator looked sideways at my granddaughter and remarked, “and you’re teaching herthat?”. I just laughed it off, but it did start me thinking. What are some of the things we want to teach our grandchildren? Be a good person is pretty high on my list, along with treat others with kindness and don’t treat anyone differently because they don’t look like you or they believe something other than you believe, be loyal, work hardand don’t ever forget to have a sense of humor. I always say, “I did not get up this morning to hurt someone’s feelings.”I’m sure that everyone has their own ideas about what they want to pass to their children and grandchildren - I justwanted to share mine with our readers.

Speaking of vacations - in this issue, you’ll find an article about planning your next vacation. Whether you want togo alone or take your Family, Leisure Travel Services can help you with all of your details. We also say goodbye to VanStokes and hello to Gary Burton. We will certainly miss Van but I think that Gary has some great things planned forMWR. Don’t forget that as Retirees, you can still use all of our MWR facilities and programs. It’s another benefit of yourloyal service to our country!

Stay safe this winter and if you get to take a vacation, send us some pictures – you might see them in a future issue. EditorCynDe Clack

ContributorsWilliam D. Corlew IIIMignon DeasonTed FaulknerTara GoodsonJenelle GrewellRamon M. Maisonet

PublisherCreative ink

Creative DirectorSears Hallett

Advertising931-801-4531 sales@creativeinktn.com

PhotographyCynDe ClackJenelle Grewell

Shutterstock pgs 3, 4, 8, 14, 16

Disclaimers:Fort Campbell’s MWR Life Magazine is a monthlymagazine produced by the Fort Campbell MWRMarketing Department under the authority of AR215-1. Facilities and activities publicized are opento authorized patrons.The mention or appearanceof commercial advertisers, commercial sponsorsand/or their logos does not constitute endorsement by the Federal Government. The information in this issue is current at the timeof publication; activities and events are subject tochange.

MWR Marketing is located at 5663 ScreamingEagle Blvd, Fort Campbell, Kentucky. For moreinformation, call 270-798-7535 or log on towww.campbell.armymwr.com.24 hr. event line - 270-798-3172 www.facebook.com/fortcampbellmwr

Inside this issue3 Spotlight on MWR

Ahhh, Retirement – Let’s Take a VacationMake some amazing memories.

6 MWR LeadershipBurton Brings Focus, Follow-Ups to Fort Campbell MWRFort Campbell MWR’s new Deputy Director.

8 In the KnowRetired Pay, VA Waivers, CRDP and CRSC ExplainedUnderstanding your Retiree pay.

9 Down the BlockAn Overall Cost of…ZeroWhy pay when you can get it for free?

12 ECFT2015 Eagle Challenge Fitness TourLaunching our third year!

14 Healthy LivingThe TRIAD for HealthActivity, nutrition and sleep!

16 Body, Mind & SpiritA Helping HandHave people you can rely on.

CynDe Clack, Editormwrliferetiree@fortcampbellmwr.com(270) 461-0274

Time for a Vacation?

3

Finally Retired! Now you have time to plan and take that muchneeded vacation. Despite the fact that you may have traveled quite abit during your years of service, the destinations may not have beenideal. But now it’s time to think about where you want to go and whatyou want to see and do. Whether it is relaxing with a cold beveragewhile your toes play in the sand, exploring a European city, or evensailing the blue seas on a luxury cruise ship, you finally have the time and freedom to take advantage of your much needed rest and relaxation.

For those undecided on where exactly they want to go, cruisesoffer a great variety of destinations all within one sailing. Those destinations can be in the warm, sunny Caribbean, the beautiful scenic landscape of Alaska, the fall colors of the New England coast,or the beauty of the Hawaiian Islands. For those with more far reaching destinations in mind, northern Europe cruises touch on destinations such Norway, Germany, Poland and Sweden. Mediterranean Sea cruises can take you from Spain, to France, Italy,Greece and Turkey. For more adventure, the South Pacific cruisescan show you the wonders of Australia, New Zealand and the tropicalislands of Fiji and Tahiti. Not only are the destinations endless on acruise, so is the food! Well, in a manner of speaking - cruises areknown for their scrumptious cuisine as well as top notch service.

I, for one, can attest that you will feel like royalty with all the personalservice you will receive. Your options for entertainment while onboard are vast as well. Pamper yourself with a custom massage in thespa. Try your luck in the casino. Relax poolside and enjoy the livemusic. At night, there are Vegas and Broadway style shows for all toenjoy as well as night clubs, comedy shows, games and more. If youwant to bring the grandkids along, they will also be fully entertained.From preschoolers to teens, kids clubs on the ships have somethingfor all ages to enjoy! Having everything right on board your shipmakes cruises an ideal and easy vacation. With meals and entertain-ment provided, a cruise is a very budget friendly option as well.

Now that you have more time on your hands, most Retirees lookinto taking advantage of the Air Mobility Command’s Space A flightoption. With destinations such as Alaska, Canada, Europe, Australiaand more, you can plan your dream vacation and practically eliminate one of the most expensive parts of the trip - your airfare! Ofcourse there is a catch. You must have a flexible schedule as flightsare not always guaranteed. Military on active duty status, and travelers on official orders have priority space on AMC Flights. Formore information on AMC’s Space A flight programs visit their website at www.amc.af.mil/amctravel/.

Another benefit to being a military or DoD Retiree is access to

By Mignon Deason

Ahhh, Retirement - Let’s Take a Vacation!!Spotlight on MWR

the Armed Forces Recreation Centers and on base lodging located allover the world. From stateside to overseas, options for very affordable accommodations are available to you. Ever thought of skiing in the Alps? You can with a vacation to the Edelweiss Lodgeand Resort in southern Germany. Located just south of Munich, theEdelweiss Lodge is located in the picturesque town of Garmisch. Justwalking around this quaint little town will make you feel relaxed, notto mention the access to the fabulous skiing in the beautiful snowcovered Alps. You can even take day trips right from the EdelweissLodge to Austria, Liechtenstein, and Switzerland. Explore the famous “Cinderella” castle, Neuschwanstein, and BerchtesgadenEagle’s Nest, or tour the sprawling metropolis of Munich. If adventure is your thing, think about a bike rental for a trail ride, awhite water rafting trip, kayaking and more offered with Alpine Adventures. Oh, but did I mention the food? The lodge offers a fullservice breakfast, lunch and dinner. With all that you can do and seeright from the lodge, this is certainly a great bucket list item to check.

If warmer temperature and sandy beaches are what you crave,the Caribbean has a vast array of islands from which to choose. Allinclusive resorts are very popular with many travelers, as you have allyour expenses pretty much paid up front - from accommodations, tofood and beverages, some in-resort activities and entertainment andeven non-motorized water sports. Some resorts cater to a couples’only atmosphere, making reconnecting time with your Spouse easy.You can even splurge on some upgraded rooms that offer your ownpersonal butler, trained to the same standards that the butlers for theQueen of England have been given. For those taking the kids andgrandkids along, many resorts offer Family friendly amenities andentertainment for kids of all ages. Resorts will also offer an activitiesdesk where you can book excursions into the local areas, take in localshopping, go on zip-lining tours, scuba diving, catamaran cruises,Mayan ruin tours and so much more. Ever want to swim with dolphins? There are many places in the Caribbean and Mexico wherethis is offered and the experience can be a definite memory of a lifetime!

Maybe being newly retired means a tighter budget, which is oftenthe case. That just means you may have to be more creative with yourvacation ideas and possibly not go as far. That’s okay. There are plentyof places right in your own backyard to explore. How about checkingout the local museums, learn more of our history, area, and culture?

Historical sites can be very enlightening and certainly make you appreciate how far we’ve come. Just simply having the time to finallycheck out a new town, go camping in the mountains, raft down ariver, and take in a Civil War reenactment at a local battlefield - you’llthink to yourself, now why have I not done this sooner? Getting outthere and exploring what’s in your own backyard can be just as funas hopping on a plane and jetting off to some far away location.

Whether you take that one amazing trip of a lifetime or spendeach year at a different location, vacations are a must for anyone.Need a starting point? Stop by the MWR Leisure Travel Services office inside the main Exchange Mall and speak with our agents andbrowse our brochures. You can visit our website atwww.campbell.armymwr.com and start your planning. Leisure TravelServices can be reached at (270) 798-7436. Newly retired, young orolder, see what’s out there. New places, old architecture, and beautiful natural scenery. But most importantly, make some amazing memories!

www.campbell.armymwr.com 4

6www.campbell.armymwr.com

At the end of 2014, Fort Campbell MWR saw a few changes in ourleadership. A familiar face on post and in our community, Van Stokes,retired after 38 years of Civilian service. Mr. Stokes spent 29 of thoseyears at Fort Campbell. Not only was Mr. Stokes the CommunityRecreation Division Chief, he was also our Deputy Director for MWR.

With Mr. Stokes departure, DFMWR Director Robert Vail split thedual-hatted position and hired two executives. Gary Burton, formerChief Information Officer with the Exchange, was selected for theDeputy Director position. Mr. Burton retired from the Exchange after32 years and joined our team in November. It has been more than 10years since Fort Campbell MWR has had a Deputy Director that wasnot also a Division Chief. As Deputy Director, Mr. Burton’s attentionto detail will help all of our programs, businesses and facilities workto achieve outstanding customer service and meet the needs of ourcommunity. Our new Community Recreation Division Chief is Mr.Dan Cain.

As Deputy Director, Mr. Burton’s initial focus has been on the appearance of our facilities to meet the customer’s expectations. “Wehave to make sure we take care of the basics, before we add on the ‘niceto haves’. Looking at our programs with the customer’s eyes,

checking out the competition, and putting ourselves in the customer’sshoes are the top priorities. We need to emulate those standards andmaintain them. One thing that is not lacking here is passion! I’m look-ing forward to working with the facility and program managers tohelp everyone meet and exceed our customers’ expectations.” WithMr. Burton’s arrival, the details are being assessed with attention tomaintaining standards and process improvement.

Other areas of focus are information technology and marketing.Mr. Burton wants to ensure we are reaching all of our eligible patrons,no matter how each one wants to obtain information. You’ll notice anew look to our website, www.campbell.armymwr.com, making itmore user friendly. Whether you access it on a mobile device or a traditional computer, the look is similar and the spotlight is on thecalendar and events. Within information technology, Mr. Burtonstates that there will be WiFi available in the R. F. Sink Memorial Library sometime in February! In addition, the Library will receivenew monitors for the public-use computers.

As a self-described “follow-up king,” Mr. Burton has worked withmilitary Families since he was 15 years old. As an Air Force brat, hestarted working at the commissary and then transitioned to the

Exchange at age 16. He began as acashier and quickly moved to a rov-ing position and worked wherever hewas needed. Within a short period oftime, he became a supervisor, then a manager. Most of his career wasspent in Europe, and in recent yearshe has been stationed at the Exchange headquarters in Dallas,Texas. “The scope of the Exchangewas much narrower as a retail, foodand concession business compared tothe diversity of businesses withinMWR”, Mr. Burton commented. He isquickly learning everything thatMWR encompasses, particularly hereat Fort Campbell. With over 100 programs, business and facilities toreview, he is covering groundquickly.

He has spotlighted key areas thathe will assist Mr. Vail to improve, including a streamlined training andhiring process. With his attention todetails, Mr. Burton’s goal is to helpmanagers meet their goals, continuetheir professional development, and find efficiencies within our organization. Mr. Burton’s arrivalbrings a fresh set of eyes to assist allof MWR to meet the standards ourcommunity deserves and we welcome him to Fort Campbell withenthusiasm.

MWR Leadership

By Tara Goodson

Burton Brings Focus, Follow-Upto Fort Campbell MWR

Burton speaks with Soldiers about Wifi coming to the Library.

www.campbell.armymwr.com 8

In The Know

By Ted Faulkner

Many Retirees have applied to the Department of Veterans Affairs (VA) for compensation for service connectedinjuries or illnesses. Once adjudicated by the VA, the Retiree receives the all important manila envelope containing the rating decision in the mail. This VA correspondence tells theRetiree what the rating decision was, how much they are to receive as compensation and when it will begin. But the excitement over this new income is often dampened when theRetiree receives the updated Retiree Account Statement outlining the dreaded “VA Waiver” under “Gross Pay”. The VAwaiver, also called an offset, is the amount that is offset from retired pay dollar-for-dollar. In other words, you keep all ofyour disability compensation, but your retired pay is reducedby whatever you received from the VA (thus reducing your taxable retired pay). All length of service Retirees or Chapter61 Disability Retirees with 20 years of active federal service(AFS) and a VA rating of 40% or less and Chapter 61 DisabilityRetirees with less than 20 years of AFS will incur this offset.

To understand this, one has to look far into history to the1890s. Congress was still fighting the Civil War where formerUnion congressmen wanted retired Union officers to receiveboth disability pay and retired pay. Former Confederate congressmen disagreed, with the end result being that neither of the groups benefited and all were stuck with the offset. This continues today with two small exceptions: Concurrent Retirement and Disability Pay (CRDP) and Combat Related Special Compensation (CRSC).

CRDP allows certain military Retirees to keep all military retired pay and all VA compensation with no offset.You may be entitled to CRDP if you are eligible for retired payas a regular length of service Retiree with a VA disability rating of 50 percent or greater or a Reserve/ARNG non-regu-lar Retiree with 20 qualifying years of service, who has a VAdisability rating of 50 percent or greater and who has reachedretirement age. If you retired under Temporary Early Retirement Act (TERA) and have a VA disability rating of 50percent or greater, or you are a Disability Retiree with at least

20 years of active federal service and you have a VA disabilityrating of 50% or greater, you also qualify for CRDP (you do nothave to apply for this program as it begins automatically onceVA compensation begins).

There is one important caveat for Disability Retirees withover 20 years of active federal service or a non-regular disability Retiree with 20 qualifying years of service that is eligible to draw retired pay. Title 10 USC, Section 1414 speaksto special rules for Chapter 61 Disability Retirees. In plainEnglish the law says if retired pay based on the Army disability rating is more than what retired pay would havebeen if based on length of service, the difference will be offsetfrom the member’s retired pay. While there normally is not anoffset (VA waiver) amount for those that fall under CRDP, thissituation allows for just that.

Check out the example below:

CRSC was also created to allow Retirees to recoup someof the money lost to the offset for all Retirees, regardless of disability percentage. Two major benefits of CRSC are that itis tax free and is not divisible as property during a divorce. AllRetirees who are eligible for CRDP are also eligible for CRSC.In fact, every year, DFAS will mail the Retiree correspondenceasking which program they want to fall under for the new year.This program, however, is much stricter with regard to whatit will pay for. CRSC only compensates for combat-related injuries. Although a Retiree may have a combined rating of70%, some injuries may not be combat related. This means thatRetiree would not recoup for all 70% of the disabilities, butrather, a smaller percentage for those injuries or illnesses thatare specifically combat-related.

Unfortunately, for those that do not meet the requirements outlined above, including those retired due todisability, the VA waiver will continue to reduce their retiredpay amounts and in some cases, completely offset retired pay.For those in this situation, the only alternative to recoup theoffset amount is to apply for CRSC.

If you have questions regarding the VA waiver, contactus at (270) 798-5280/3310.

Army Disability percentage 70%High-3 monthly average $3500Retired pay (Disability) $2450

Multiplier for 22 yr/3 months of AFS 55.63%High-3 monthly average $3500Retired pay (Length of service) $1947

Retired pay (Disability) $2450Retired pay (Length of service) $1947VA Waiver (offset) $503

Retired Pay, VA Waivers,CRDP and CRSC Explained

Down the Block

One great benefit to military life, especially at Fort Campbell, is the opportunityto experience various new concepts and ideasfrom different peoplewho come from aroundthe world. Like great pairings, life at FortCampbell is like peanut butter and jelly, fruitcake and eggnog, turkey and dressing,biscuits and gravy, or a New Year and a fresh

resolution - it just goes well together. Yes, wemake self-improvement declarations to ourselves each year that we plan to upholdand endure without fail for 365 days. And thebiggest promise that Americans make tothemselves each year is to get fit.

People employ various strategies tobecome healthier by getting fit. Some choose

to start a new diet or stop eating certain foodsor consuming specific beverages; others resolve to quit smoking or end an annoyinghabit such as biting one’s nails, shopping ontelevision or the internet, excessive texting, orswearing. Regardless of the specific reason todo something different during the upcomingyear, trying things that are new has its benefitsandchallenges. For example, trying newtrendy diets may result in an upset stomach ormissed days at work because you’re sufferingfrom digestive issues, or starting a member-ship at a local gym may require a costly,lengthy contract and interest in this NewYear’s promise may soon fade and developinto an expensive burden. Nonetheless, whydo so many who enjoy the benefits of FortCampbell, KY consider paying for somethingthat they have the opportunity to receive forthe low-low cost of -- totally free?

I recently had the opportunity to talkto Jennifer Wick, Fitness Facility Manager forthe Gate 10 Physical Fitness Center located at7979 California Road and among all of thenew “stuff” this fitness center has to offer, the

An Overall Cost of…Zero

By: William

D. Corlew,

III

best benefit of using this brand new fitnesscenter today and for your New Year’s resolution is that it is free.

MWR Life Magazine: How is the Gate 10Physical Fitness Center better than other fitness centers in the local Clarksville, TN,Hopkinsville, KY area?

Mrs. Wick: First and foremost: it’s new, it’smodern, and it’s free. The location is close tounit areas, residents, and other Fort Campbellpatrons. We offer an indoor, 3-lane track (11-laps is a mile) and this location is frequently used for individuals who are goingthrough rehabilitative measures as well as forrecreational purposes.

MWR Life Magazine: What are some advantages of using your facility?

Mrs. Wick: Our facility offers 3 basketballcourts, 2 wooden courts and 1 rubber courtthat we can quickly convert to a volleyballcourt. Our facility can also be used forgroup/unit activities. It only requires servicemembers in the rank of Sergeant and aboveto reserve specific areas for various functions.We also offer a multifunctional 18-personclassroom.

MWR Life Magazine: Are there any other advantages to using the Gate 10 Physical Fitness Center?

Mrs. Wick: There are many: we are a disabledaccessible facility with an entrance ramp, fullservice elevator, and fitness equipment that

accommodates various ambulation devices.We have an indoor climbing wall, sauna, freelockers, and it is easy to use our equipment todo various cross fit type-exercises.

MWR Life Magazine: What are your hours ofoperation and busiest fitness times?

Mrs. Wick: We have an average of 7,000 fitness patrons per week coming to work outat our facility. Our busiest times are between6:30 a.m. and 9:30 a.m. during unit physicalfitness hours, 11:30 a.m. to 1:30 p.m. and 3 p.m. to close during the work week. Our regular hours are 5:30 a.m. – 9 p.m., Monday – Friday, and 8 a.m. to 4 p.m. on Saturday and Sunday; we alternate openingson DONSAs (8 a.m. to 4 p.m.) with FreedomFighters Physical Fitness Center. Of course,

Retirees are always welcome to useour facilty!

Lastly, I asked Mrs. Wick whatis the main attraction for someonewishing to begin the year by improving their physical fitness andoverall health by starting new gym attendance? She emphatically stated,“The Gate 10 Physical Fitness Centeris a full service facility with modernequipment and can accommodatemany different ideas and levels ofphysical fitness. Oh, and I forgot tomention - there is no membership requirement at the Gate 10 PhysicalFitness Center and it’s free!” Overall,I can tell just by talking to Mrs. Wickthat she excitedly shares knowledgeabout her facility and enthusiasticallydescribes her fitness center as well asher devotion to the Soldiers, Families,

Retirees and Civilians at Fort Campbell.Therefore, instead of trying something new byinvesting your hard-earned money into a planwith no guarantee, give the Gate 10 PhysicalFitness Center a shot. Your only risk is thatyou may become addicted to a healthy behavior for the overall cost of zero!

Gate 10 Physical Fitness Center7979 California Road(270) 461-2293/2294

10

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www.campbell.armymwr.com

We’re starting our third year of theEagle Challenge Fitness Tour and this seriesof events gets better every year! The 2015ECFT will bring back several favorites frompast years and add a couple of new ones.We have everything from a functional fitness challenge to a mud run and aduathlon to a color run. There will be 10events scheduled from February to November with two alternate events offered, one in April for youth and one inSeptember for all ages. Two events will beheld in Clarksville, two in Hopkinsville andthe rest on Fort Campbell.

Scheduled Events:

February 21 Love Your Heart 10K, 5K and Fun RunFreedom Fighters PFC, Fort Campbell.

March 28 4th Annual USO 10-miler, 5K and Fun RunGate 10 PFC, Fort Campbell.

April 25 Du the Dream Duathlon(Run, Bike, Run)Clarksville.

May 16 Little River Days 5K Run and Bike TourHopkinsville.

June 20 Warrior Challenge Obstacle and Mud RunOld Clarksville Base area, Fort Campbell.

July 18 Color RunDestiny Parks & Pavilions, Fort Campbell.

August 22 Functional Fitness ChallengeFryar StadiumFort Campbell.

September 12 Trot for the Troops 10K, 5K and Fun RunHopkinsville.

October 17 Go Commando Half Marathon, 5K and Fun RunClarksville.

November 14 Fitness Finale 10K, 5K and Fun RunFort Campbell Town Center.

November 20 ECFT Awards ReceptionCole Park CommonsFort Campbell.

Alternate Events:

March 14 Youth TriathlonGardner PoolFort Campbell.

September 5 Wellness WalkFort Campbell.

The Eagle Challenge Fitness Tour(ECFT) is a program that was conceived as avision from Fort Campbell senior leadershipto provide our military community, as wellas Oak Grove, Hopkinsville, and Clarksville,with opportunities for a fun and healthy active lifestyle. The events are designed forall ages, with components for children,wounded warriors and disabled Civilians,competitive adults and those who are justbeginning their journey to fitness. All eventsare open to everyone in our communities,both inside and outside the gates of FortCampbell. At the end of the program in November, everyone completing eight outof ten events will receive a Commander’sGold Medal; six out of ten will receive a Silver Medal; and four out of ten will receivea Bronze Medal. Register for ECFT eventson line at www.campbell.armymwr.com, justclick on the ECFT Logo from our homepage and select your event. Each event willhave a nominal entry fee.

The 2015 Eagle Challenge FitnessTour kicks off on February 21 with the LoveYour Heart 10K, 5K and Fun Run at FreedomFighters Physical Fitness Center (PFC).

Details for many of the 2015 ECFTevents are still being worked out but youcan always find information on www.campbell.armymwr.com . Look for thefeatured ECFT article every month in theMWR Life magazines.

ECFT 20152015 Eagle ChallengeFitness Tour By CynDe Clack

12

The Triad for HealthHealthy Living

By Jenelle Grewell

The road to a healthy lifestyle isn’t a one step process. Manyfactors should be considered when trying to improve your wellness,but the basic aspects can be summed up in the Performance Triad. ThePerformance Triad consists of activity, nutrition and sleep. If you wantto start off 2015 right and keep improving your health and well-being,then follow the Performance Triad.

ActivityPhysical activity is important. It helps prevent weight gain and

aids in weight loss; it can help lower stress and depression, strengthenyour body and boost your confidence. A good rule of thumb for physical activity is to get 150 minutes of moderate aerobic activity aweek, two days a week of strength training and 10,000 steps in youreveryday activity.

Fort Campbell and the surrounding community offer plentyof ways to keep you active and exercising daily. You can visit EstepWellness Center and participate in their group fitness classes, utilize apersonal trainer or follow your own work out plan in their cardio andweight room. The physical fitness centers on-post are free and offer avariety of equipment you can use for whatever your goals may be.

Going to thegym isn’t your thing?Try Gardner IndoorPool. Swimming offersa fun overall bodyworkout. You can swimlaps or get into a wateraerobics class. Go toOutdoor Recreationand try archery or rockclimbing. Even bowlingat Hooper BowlingCenter would be greatway to get more active.

It is really easy to become more active in your life. Movearound at least 10 minutes of every hour because sitting still for toolong increases the risks of blood clots, obesity and heath disease. Takethe stairs, pace while you talk on the phone and park further awaywhen you go the store - these are all easy ways you can get those extrasteps and become more active.

NutritionIn order to achieve your

activity goals for the year, youneed to fuel your body with the right stuff. Good nutrition can help maintain a healthyweight, lower post-exercise muscle soreness and help buildstronger muscles.

To make the most out ofyour workouts, follow these nutrition tips: eat a small snack or

meal along with two to three cups of water about 2-4 hours before youwork out. Make sure you drink plenty of water during your work out. If you are exercising for more than 60 minutes, make sure to drink asports drink and also take a break to consume some fruit around the20 minute mark. After your work out, rehydrate and eat something witha good amount of carbohydrates and protein within 30 to 60 minutes.Good post-workout snacks are low-fat chocolate milk, fruit, peanut butter, low-fat yogurt or a protein sports bar.

No matter how much you work out,you cannot erase a poor diet. When eatingthroughout the day take the different foodgroups into mind. Fruits and vegetables arefull of vitamins, nutrients and generally good stuff for your body. Carbohydrates fuelyour muscles and your brain. Get your carbohydrates from whole-grain bread, cereal and pastas. Rice, oatmeal, beans and fruit are also a healthy source of carbohydrates. Lean proteins such as poultry, fish, lean beef, pork, milk, yogurt,eggs, tofu and beans are good ways to provide amino acids to yourmuscles to help them repair and grow. Healthy fats such as olives,salmon, nuts and avocado are good for you in moderation.

Sleep

We shouldn’t have to be reminded to get enough sleep and practice good sleep habits but it can get difficult sometimes. Sleepis important and getting optimal sleep will increase the benefits of sleeping.

Follow these sleeping tips and you can get the rest you needand deserve. Create a dark and comfortable sleeping setting. Try toeliminate light and create an environment that puts you at ease so iteasier to fall asleep and stay asleep. Utilize the bedroom for sleep onlyand stop watching TV or playing on your electronic devices while inbed. Stop consuming caffeine at least six hours before you go to bed.Don’t drink alcohol before you go to bed. Get your exercise out of theway by the early evening. Never go to bed hungry.

For those with sleeping problems, the following tips are especially important. Make sure you maintain a regular routine with afixed time to wake up. If you can’t sleep, get out of bed. Be smartabout when you take naps - 30 to 60 minutes of a nap in late morningor early afternoon is ideal.Move your clock to whereyou cannot see the time.

If you follow theguidance for the Perform-ance Triad, you should bewell on your way to reachingyour fitness goals for 2015.Check out armymedicine.milfor more information.

14www.campbell.armymwr.com

By Ramon M. Maisonet

A Helping Hand Body, Mind & Spirit

“I just got off the phone with my mom” said a friend of mine. “Shesounded like she was in tears.” Concerned, I replied, “Is she ok?”

“Well,” responded my friend, “she just came from the food bank because times are tight with her and my step-dad and she felt ashamed.”

You are probably thinking, “What’s the big deal? If you have a need,get help—it’s really that simple. Right?”

The truth is, to some of us, accepting a helping hand from someone isnot difficult. We experience a need, we ask and we really don’t give it anotherthought. For others, it is a task that is incredibly difficult–with some refusingeven when their needs become dire. How do I know? Because I am such a person.

I know, I know, it doesn’t make sense. What makes it so hard to accepthelp when there is a legitimate need? I can tell you that for me, my parentswere very unreliable as I was growing up. As a result, it forced me to raisemyself and to become independent at the age of 17. It was that mindset thathindered my ability to accept help from others.

That’s my story. I was, however, curious as to why others had a difficulttime accepting help. I asked, and here were some of the responses:

“I find it difficult because as a grown man, I think I should have the answer figured out. Also, I don’t want to be seen as a weak person.”

-36 year old male

“I don’t want to feel vulnerable and exposed. This person I ask maylook at me and judge me. Thinking about it even more, it’s a trust thing aswell. How do I trust that this person isn’t going to gossip or talk bad about meto other people when they find out my situation?” -

-28 year old female

“I’ve been let down in the past by people who have promised that theywould help me but never came through. It’s stressful you know; how can youhound someone who promised to help you when they don’t? So it’s just easier not to ask, because you can’t be disappointed.”

-44 year old female

“Well, the reason I don’t ask is because of my pride, quite honestly. I’mjust a very prideful person and I just can’t bring myself to ask. I know it’s silly,my wife gets on me all the time about it, but that’s just how I am.”

-38 year old male

“I just don’t like the feeling that now I may owe this person, or likethey’ll throw it in my face later on if something happens between us.”

-33 year old female

Here is the irony in all of this, and as it relates to my own response,while I was writing this article and having these conversations, I also foundmyself trying to help a Family in need. The husband in particular was beingresistant. So I invited him to the mid-week service at my church and duringthe lesson, the following scripture popped up on the screen:

“If anyone has material possessions and sees a brother or sister in needbut has no pity on them, how can the love of God be in that person? Dear children, let us not love with words or speech but with actions and in truth.”

I smiled softly at him, my eyes communicating the message that as aChristian, I just wanted to help a brother in need. He nodded back, seemingto understand what I was conveying. Later on I would find out that he wasjust embarrassed and admitted to letting his pride get the best of him.

“I understand,” I remember saying to him, “but keep in mind that yourunwillingness to allow me to help you in your time of need could be hindering my purpose on this earth.”

And then, bam! It hit me. The poem, “Alone” by Maya Angelou states very simply and beautifully

that “nobody, but nobody, can make it out here alone.”We are not supposed to cope alone - we shouldn’t have to manage life withoutthe assistance of others when we get in trouble. The truth is that it is healthyto be interdependent with others. It is healthy to have people that you cantrust and rely on—even if that circle of people is small.

It doesn’t make you weak, or vulnerable, or a “loser” to ask others forhelp. What it makes you is human.

16www.campbell.armymwr.com