The Navy has built a strong culture of fi tness by ensuring that fi tness centers continue to have the lat-

est and greatest fi tness equipment, and by providing fi tness training programs that are at the tip of the spear. At NSA Northwest Annex, Va., the base fi tness

center was the recipient of funding in October as a result of end-of-year grant money for fi tness equipment upgrades that came from Commander, Navy In-stallations Command (CNIC).

“As a result of that funding, and the generous support of CNIC, we were able to replace our entire resistance training line with the newest line from Life Fitness,” says Fitness Center Direc-tor Rhonda Hess. “We replaced every-thing we had, so we have an entire set of upper body machines on one side and an entire set of lower body machines on the other side. ”

She points out that since the equip-ment upgrade, the feedback has all been very positive. “Everyone really likes the new equipment,” says Hess. “The ac-tion on it is much smoother, and we now have the latest versions of equipment from Life Fitness.”

The equipment is also user-friendly, providing guidance and easy-to-follow progressions to help sailors and family members reach their fi tness goals.

“The ability to adjust the weight load is easy, and by turning a dial you

PHOTOS BY LISA LITTLE, NSA NORTHWEST ANNEX

Equipment Upgrades FITNESS CENTERto HIGHER Ground

GOVERNMENT RECREATION & FITNESS • MARCH 2011

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NSA Northwest Annex:

can adjust the weight load in as small an increment as one pound or up to 10 pounds above and beyond what is just on the plates,” Hess explains. “And the machines are arranged so that our pa-trons can get a full body workout by fol-lowing the equipment line to the end.”

On the cardio side, the base pur-chased new RealRyder bikes, which un-like traditional spinners, tilt, providing additional core training. In addition, the base purchased two Physical Readiness Training (PRT)-compliant stationary bikes from Life Fitness, for sailors to use in preparation for and during their PRT testing. Also on the cardio side, the fi tness center features Life Fitness treadmills, Precor elliptical cross train-ers, and Life Fitness and Precor station-ary/upright bikes.

“The facility has been getting in-credible usage since the equipment up-grades,” notes Hess. “In fact, we usually don’t have an empty cardio or resistance training machine in the morning hours. They are fully utilized.”

To accommodate the new fi tness equipment, the Fitness Center is com-prised of three sections: The main area or front half houses cardio equip-ment — treadmills, stationary bikes, stairclimbers and elliptical trainers — while the back half includes resistance training machines, as well as Hammer Strength equipment and free weight equipment from Iron Grip. An aerobics and functional training room is attached to the main area, and houses equipment

such as resistance bands, sta-bility balls and weight train-ing equipment. The base is planning on replacing the gym fl oor this year, which will improve playability for the many intramural sports that are played there, includ-ing basketball, volleyball and indoor soccer.

PROGRAMMING PUSHMuch like the new fi t-

ness center equipment, most aerobic classes — from Zumba and Spinning to Circuit Training and Kick-boxing — fi ll up fast, and sometimes must turn people away. The base also hosts programs throughout the year to promote health and fi tness, including two-hour Aerobathons and a 10k race in March.

“We have a program for everybody from the most sedentary to the fi tness elite,” notes Hess. “My fi tness staff is highly trained, friendly and very good at what they do, which is a big reason why our classes are so popular and in demand.”

She points out that the Circuit Train-ing class and Power Pump weight lift-ing classes are very popular with active duty, while Step Aerobics, Core Train-ing, TurboKick, and Yoga appeal to a

broader base including family members. One program that has been revitalized with new equipment is Spinning.

“We purchased 14 new RealRyder spin bikes and developed classes spe-cifi c to the bikes,” notes Hess. “What makes these bikes different is that they tilt as well as sit upright. They more

MARCH 2011 • GOVERNMENT RECREATION & FITNESS

closely imitate the dynamics of riding a real bike. Maintaining stability and holding the ‘turns’ on these bikes re-quires signifi cantly more core activation thus ramping up the intensity of the car-dio workout. We were the fi rst military fi tness facility in the region to obtain these bikes.”

The fi tness center also provides full fi tness assessments by appointment us-ing the MicroFit system.

“While we are not certifi ed nu-tritionist, we provide information on healthy eating strategies and counsel on the importance of weight management,” says Hess. “My staff develops indi-vidual programs for our clients, trains them in proper techniques and monitors progress. All of our services are free of charge to our authorized patrons.”

Fitness center staff stay at the fore-front in training, hosting certifi cation events and continually supporting staff-training opportunities.

In February, the base hosted a 3-day Military Fitness Specialist certifi cation workshop led by the Aerobics and Fit-ness Association of America (AFAA). Many who are participating are Morale, Welfare and Recreation (MWR) profes-sionals on base as well as some active duty members. The workshop will cul-minate with a practical exam and written test. Hess, a fi tness assistant and a group

exercise instructor will be participating in the certifi cation training as well.

“We are required to maintain our current certifi cations, as well as earn continuing education credits (CEUs),” says Hess, who points out that fi tness assistant Mary Czechowski, certifi ed personal trainer, is the only MWR pro-fessional in the area who is CrossFit Level One certifi ed.

She notes that future training in-cludes certifi cation in Aqua Aerobics.

“We are planning that training for before we open our outdoor pool for the summer, so we can incorporate Aqua Aerobics into our summer schedule,” she says. “As a seasonal pool, during the summer there is open swim and military lap time available, as well as 2-3 aqua aerobics classes per week.”

OPERATIONAL FITNESSNSA Northwest Annex also incor-

porated the Navy’s latest fi tness initia-tive — Navy Operational Fitness and Fueling Series (NOFFS) program — into its group exercise program. Hess, who is certifi ed in NOFFS, has spear-headed this effort.

“The program is designed to physi-cally train our sailors for optimum performance in an operational environ-ment,” notes Hess. “The program is appropriate for anyone, not just sailors

and has been very well received by our base population, which includes Navy, Marines, Coast Guard, DoD, military retirees and family members.”

Born from sailors’ voices and needs, and developed and designed using a col-laborative effort by some of the leading fi tness, health and nutrition minds in the Navy and fi tness industry, NOFFS introduces a new methodology of train-ing and a new approach to operational readiness — one that has the potential to dramatically improve the overall culture of fi tness in the Navy.

Each of the four NOFFS series — subs, surface ships, large decks and group physical training — is tailored specifi -cally for each operational platform, with more than 90 exercises designed to rep-licate the activities that sailors are asked to do during daily operational routines, from pushing and pulling to lifting and carrying. Laminated exercise cards, with pictures of sailors themselves modeling each exercise, were created to elimi-nate any guesswork when providing a program in any operational setting. The primary components of the program are: movement preparation, multidirectional movement training, strength training, cardiovascular training, recovery train-ing and nutritional fueling strategies.

“It combines human performance, injury prevention strategies and proper

GOVERNMENT RECREATION & FITNESS • MARCH 2011

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nutrition that will result in safer train-ing and improve human performance,” notes Diana Strock, senior advisor for health and fi tness, Center for Personal and Professional Development (CPPD), who was involved in the development of the program. “The step-by-step instruc-tions for each exercise, along with the demonstration photos, provide sailors with an outstanding resource for main-taining fi tness in all environments.”

To meet the sailor’s need for ease in use and accessibility, the NOFFS pro-gram features easy to follow exercise and nutrition cards.

“We’ve eliminated the guesswork,” notes Strock. “You pick up one of those cards and start with level one. And level one has four sublevels. It is a full pack-aged program that is tailored to each op-erational setting.”

The Operational Fueling part of the program provides the same systematic

approach to nutrition. “It is important to fi nd a balance between fi tness and nutri-tion, which is why we wanted to create a fueling series as well,” says Strock.

The series covers everything from portion sizes and meal planning to the 80 percent, 20 percent rule and perfor-mance nutrition. “It really is hands-on training that they can use on their own,” says Strock. “A lot of people don’t know that the main part of your nutritional recovery comes 30 minutes from when you work out and no one has told them that. The golden window is ten min-utes.”

CNIC Performance Enhancement Dietician Chris Halagarda and NAV-SUP dietitian Jen Person were the leads for the fueling series, and worked close-ly with other nutrition experts, culinary experts and the Navy to create this com-panion to the fi tness series.

“The main message that we wanted

to get across is that we wanted sailors to see food as fuel and nourishment, and not just as single nutrients, vitamins or minerals,” says Halagarda. “With such a focus on supplements in our population we want them to focus on food and not worry about just protein or vitamins. A good diet will help you with all of that and will provide you with the fuel to train and recover effectively.”

Overall, NOFFS is providing sail-ors with the knowledge, resources and tools to be successful operationally, and to maintain their overall fi tness in any setting.

“The importance of fi tness cannot be overstated,” Hess points out. “Maintain-ing strength, fl exibility and cardio en-durance not only enhance one’s health, appearance, and serve to decrease injury potential, they also improve quality of life especially as we age.”

—GRF

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