PHYSICAL FITNESS

FREE PERSONAL TRAINING (6 sessions/6 months for active duty and 4 sessions/6 months for non-active duty)Semper Fit is now offering FREE personal training session. Personal Training hours are Monday through Friday. For more detailed information please contact us today!Personal Training Request Form: http://www.mccs-sc.com/news/trainingform.asp Group Fitness Schedule: http://www.mccs-sc.com/todo/docs/groupfitschedMCAS.pdf

FITNESS CENTER ASSESSMENTSSchedule an appointment with a trainer or pop in and ask for the assessment if they aren't with a client.

Micro Fit Fitness Assessment3 pt skinfold body composition testFlexibilityErgometer bikeHeart rateBlood pressureStrength TestResults can be taken to the doctor after pinpointing issues such as allergy induced asthma.

Functional Movement Assessment (prehab- looks for symmetry in movements/strength to prevent injuries)2 full body assessments5 looking for symmetryHipShoulderKnee AnkleOffer corrective exercises.

The Fitness Center has Post Physical Therapy (PT) Equipment to get CFT ready. Anyone who finishes PT and needs to prep for a CFT will be bumped to the top of the list for personal training.

(See Personal Trainers above to request a trainer.)

MCAS MONTHLY NUTRITION CLASSESNutrition classes are offered the third Thursday of each month from 0900 to 1000 in the 1st floor conference room of the MCAS Fitness Center. Advance registration is required. Register at 843-228-7616 or williamska@usmc-mccs.org. Health Promotions: http://www.mccs-sc.com/todo/health.asp

SEMPERFIT NEWSLETTER http://www.mccs-sc.com/todo/docs/SFHPnewsletter.pdf

ZINIO FREE E-MAGAZINES (Men's Health, Men's Fitness, Oxygen, Yoga, Shape, Runner's World, Fit Pregnancy, Natural Bodybuilding and Fitness, etc.)Follow the directions provided elsewhere in this guide.

MILITARY ONE SOURCEPartner with a Military One Source Health and Wellness Coach over the phone. Focus areas for coaching include: weight management, fitness and nutrition, health condition management, stress management, and life transitions. If you prefer to work independently, Military OneSource offers the Living series - free, online, self-directed health and wellness coaching programs to help you make lasting lifestyle changes.800-342-9647www.militaryonesource.mil

UNIVERSAL CLASS (ONLINE TRAINING)Follow the directions provided elsewhere in this guide to access the following courses.

Weight Loss Management Weight TrainingWellness Coaching YogaNutrition

HEALTH AND WELLNESS RESOURCE CENTERhttp://galesupport.com/marines/home.php?loc=usmcbam Access Code: usmc (lowercase)

APPS The information provided below comes from the article "The 65 Best Health & Fitness Apps of 2014" <http://greatist.com/fitness/best-health-fitness-apps> on Greatist.com

RunKeeper (FREE)RunKeeper has been around for a while, but it's still one of the greatest fitness apps out there.RunKeeper allows you to track your runs, walks, or bike rides by using the GPS system in your phone. You can view your detailed stats on its easy-to-use layout, and also track your progress over time. RunKeeper even allows you to connect with your friends so others can track your achievements and goals.My favorite feature on this app is the audio cue option. RunKeeper provides real-time coaching by giving you audible updates on your pace, time, distance, and more. Hot5 (FREE)From abs and core to yoga and flexibility and everything in between, Hot5 contains pages and pages of 5-minute video workouts that are super easy to follow. You can find video workouts of all varieties and difficulty levels that will work you out with only five moves.This app can be used as an add-on to your fitness routine or as your entire workout. If you want to do 5-minute abs after a run, Hot5 is for you. If you want to do a full body workout, mix and match from their plethora of videos. This pick and choose system is great for beginners and fitness gurus alike. GAIN Fitness Trainer http://gainfitness.com/ (FREE)What It Is: For people who want a personal trainer but can't afford it... there's an app for that. Based on fitness goals and personal preferences, GAIN Fitness will build a custom fitness plan culled from their network of professional trainers and athletes. A calendar keeps track of workouts completed and calories consumed. It's like having a trainer in your pocket!Why It's Cool: Confused about a certain move? Watch a video of the trainer or athlete performing the exercise. Feeling sluggish? A real person's voice is there encouraging you to keep working.Cost: Free. Available for iOS. FitStarWhat It Is: NFL star Tony Gonzalez has taken on the role of personal trainer. Multi-angled videos coach users through pe-loaded and customizable workouts that meet their fitness goals.Why It’s Cool: Once you think you’ve gotten a handle on your workout, FitStar throws you for a loop by calculating your progress and making the next move in your routine an unexpected (and satisfying) challenge.Cost: Free. Available for iOS. NIKE Training ClubWhat It Is: This app features more than 100 full-body, 15-, 30-, and 45- minute workouts (complete with step-by-step audio, visual, and video demos) from some of the world’s most inspirational female athletes, trainers, and celebrities.Why It's Cool: Get lean, get toned, get strong: You choose! Tailored workout programs make this app uniquely functional, regardless of your fitness goals. Whether you’re opting for a 4-week program tailored to your abilities or

supplementing your regular workout sessions, this app goes above and beyond basic instructions to measure your progress in number of workouts, minutes logged, and average calories burned.Cost: Free. Available for iOS and Android. ArgusWhat It Is: Argus tracks everything-and we mean everything-24/7. The app monitors every step, stride, cycle, bite, sip, pound, snore, and more. Constantly processing your daily routine, Argus produces detailed charts that can help you make sense of numerous bio-feedback data points to reach your health goals and improve overall wellbeing.Why It's Cool: Argus is pretty much a health diary you don’t have to remind yourself to write in. It allows you to uncover important trends in your personal health habits that you didn’t even know were there. Not only is the interface sleek and intuitive, but Argus is easy on the battery (even for a 24/7 monitor).Cost: Free. Available for iOS. MyFitnessPalWhat It Is: When it comes to health and fitness tracking, MyFitnessPal is one of the biggest names in the game. With a database of more two million (that's right, million) food items, the platform makes it easy for users to keep track of calories and so much more.Why It's Cool: The platform can be used with all diets, whether you're going low-carb, high-protein, or just trying to eat healthier.Cost: Free. Available for iOS, Android, Windows Phone, and BlackBerry. Lose It!What It Is: Want to drop some pounds? Lose It! users get a customized weight loss plan and then use the app to track food, measure activity levels, and connect with peers for group support to reach their goals.Why It's Cool: Lose It! can sync up with most of the popular fitness tracking devices and wireless scales on the market. It also has a large food database for easy reference.Cost: Free. Available for iOS, Android, Kindle, and Nook.

EveryMoveWhat It Is: This rewards-based app turns your every fitness move into points that earn you rewards from retailers and services that value your healthy lifestyle.Why It's Cool: You’re already logging your every fitness accomplishment, so why not get rewarded for them? No need to switch apps and lose your stat-packed fitness history; EveryMove easily connects with MapMyFitness, MyFitnessPal, Nike apps, RunKeeper, Runtastic, Strava, and more.Cost: Free. Available for iOS and Android. Coming soon for Windows Phone. Spring/Spring MovesWhat It Is: Founded in science, this music app operates on rhythm-based movement, pulling tracks for your personal playlist while tracking your run.Why It's Cool: You get the GPS and the distance, time, and calorie tracking, but you also get a playlist customized just for you based on your running rhythm! No more worrying about picking the perfect songs. Research confirms that listening to music can amp up our power and endurance during a workout.Cost: Free Available for iOS. Strava CyclingWhat It Is: Turn your training into a game with this cycling tracking app.Why It's Cool: Connect with other cyclists and challenge them to rides that will push both of you further. Each time you set a personal record, you earn King or Queen of the Mountain honors. You can also check in on friends and send them support while they’re riding out their own goals.Cost: Free. Available for iOS and Android.

EMOTIONAL AND PHYSICAL HEALTH- Get up and do some good... VolunteerMatchWhat It Is: VolunteerMatch brings the power of a giant online volunteer search engine straight to users' iPhones. The app allows users to search, review, and sign up for volunteer opportunities, bookmark cool service projects for later, and share volunteer activities with friends and family.Why It's Cool: VolunteerMatch boasts an extensive database of volunteer opportunities designed to make doing good easy. Users simply type in their location, choose from a variety of interests, select the dates they're available to volunteer, and sign up - and voila, all that's left to do is get out there and help.Cost: Free. Available for iOS. Charity MilesWhat It Is: Launched in 2012, Charity Miles is an app that tracks every mile you run, bike, or walk, and donates the results to charity on your behalf. Thanks to corporate sponsors, users don't have to open their wallet, they just need to get moving.Why It's Cool: The app has partnered with big-name companies and causes to donate money on behalf of its users, as if they were sponsoring your run. Users just have to pick a cause and get going, no credit cards necessary.Cost: Free. Available for iOS and Android. MENTAL HEALTH CalmWhat It Is: Calm offers a soothing, guided meditation app for whenever you need a break-even just a short one-from your day.Why It's Cool: Whether you’re searching for focus, creativity, energy, confidence, or a little extra sleep, Calm offers 50 guided meditations to choose from-which you can sync with 16 soothing music tracks by meditation music master, Kip Mazuy. Plus, new content is added monthly.Cost: Free. Available for iOS and Android.

Daily YogaWhat It Is: This yoga coaching app gets you through the most stressful days with dynamic yoga sessions displayed in HD videos, explained via live voice guidance, and backed by soothing music.Why It's Cool: The step-by-step guidance is perfect for beginners. With more than 45 yoga sessions and a library packed with more than 300 poses, users can track their way to zen-filled progress.Cost: Free. Available for iOS and Android.

HeadspaceWhat It Is: If you’ve got 10 minutes, then you’ve got the time to hang out with Andy Puddicombe (full disclosure: a Greatist Expert!) and clear yourself some headspace via his 10-minute guided meditations.Why It's Cool: The app offers specialized free meditations on stress, eating, and public transportation-the very things that clutter so many of our minds on a daily basis. Just set yourself a reminder to check in every day and track your progress.Cost: Free. Available for iOS and Android. MindshiftWhat It Is: Anxious? This coaching app is designed with you in mind, as it works to help teens and young adults cope with anxiety.Why It's Cool: It can help you change how you think about anxiety-rather than trying to avoid the sources of your nerves, you can learn to face them. The app includes strategies for dealing with everyday anxiety, as well as specific tools to tackle Test Anxiety, Perfectionism, Social Anxiety, Performance Anxiety, Worry, Panic, and Conflict.Cost: Free. Available for iOS and Android.

HEALTHY EATING HealthyOutWhat It Is: If only restaurant and takeout meals came with nutrition labels, right? Well, when you’ve got the HealthyOut app, they do! Just plug in your dietary restrictions and nutritional needs, and this app will find you something worth biting into at the restaurant of your choice.Why It's Cool: Low Calorie, Low Carb, Low Fat, High Protein, Low Sodium, Heart Healthy? No problem. Vegetarian, Vegan, Lactose Intolerant, or Gluten Free? No problem. Eating Paleo, Atkins, South Beach, or Zone? No problem. Once you’ve chosen a dish, HealthyOut will suggest healthy modifications and break down the calories into protein, carbs, and fats.Cost: Free. Available for iOS and Android. Couch to 5kWhat It Is: Made for beginning runners, or those who need a little motivation to get back in the game, this app requires just 30 minutes a day, three days a week for eight weeks. Why It's Cool: It's easy: this app is cool because it'll have you comfortably running a 5k in less than three months with step by step workouts.Cost: Free. Available for iOS and Android.

THE APP ABOVE LEADS INTO THE RACES BELOW... Races in the area:

http://www.active.com/ http://www.beaufortsc.org/events/