RAMSTEIN AIR BASE, Germany -- Every month, the 86th Airlift Wing recognizes those members who earn a perfect 100 on their annual physical fitness assessment with a certificate and/or a letter of recognition and their picture displayed in the base paper. This month members from the Ramstein Health and Wellness Center spoke with a chief master sergeant who obtained Club 100 status through continual dedication to fitness and a healthy lifestyle.

Chief Master Sgt. Mike Crain
Flight Chief of Combat Support, 1st Combat Communications Squadron
Physical training Score: 100 percent, September 2009

Q: What does your fitness background look like?

A: I've been running cross-country for the past four to five years. At my previous base, Hurlburt Field, Fla., we worked out five times a week with the Combat Weather Center.

Q: What were those workouts like at Hurlburt?

A: We did group runs for five miles or so, shorter sprints and strength training. However, the best motivation was when we would have push-up and sit-up competitions.

Q: How did you prepare in the year leading up to your fitness assessment?

A: I did PT three days a week -- twice with the squadron and once with our flight. The combat communications squadron has the best PT I've seen, and we have very good physical training leaders. They incorporate circuit training, long distance running and sprints. I also continued to run intramural cross-country once a week. What pushed me to the top was attending the Combat Readiness Course in August 2009. I was able to drop 11 pounds and, therefore, max my body mass index.

Q: Will you change your training regimen to meet the new fitness program standards?

A: I may kick in an extra mile run each day and possibly throw in an extra workout on the weekends. I plan on keeping my same plan and just adding a bit more to it and making sure to take at least one day off a week.

Q: What are some of your favorite exercises?

A: I enjoy running, playing basketball and Ultimate Frisbee.

Q: What about nutrition? Do you follow any special diet?

A: Well, my wife is a spin instructor and she makes me eat healthy. She really tries hard to keep me off fried foods. We eat a lot of chicken and try to keep red meat to a minimum. I try going home for lunch whenever possible; I prefer to eat home-prepared meals and it's nice to get away from the office. If I leave the office for lunch, I feel less stressed for the rest of the day.

Q: What's the most important advice you would offer to someone preparing for the fitness assessment?

A: You have to exercise. Do not cram. Fitness should be a way of life year around, especially with the new fitness program regulations approaching. Staying fit is a 365-day commitment. Find something you enjoy and do it. When you need to take a break from running then go ride a bike [or explore other means of exercise]. Variety is key -- make sure to mix it up.

Final Words from the HAWK

While each of the Airmen we have highlighted employ different methods to achieve success, each has one thing in common -- dedication. Becoming and staying physically fit takes hard work and consistency. Each of our interviewees makes the time to stay physically active despite varying schedules. Making a firm plan of when and how you will get your physical activity may help you to follow through. Start by blocking 3, one-hour sessions during your work week. On the weekends, make sure you get physical activity in by doing something you enjoy -- at home, the gym, on the field or in the wild. Keeping a log of what you accomplish each work out is a great way to stay on track and view your progress. Set goals and reward your successes. Chief Crain's healthy eating habits and passion for fitness earned him a spot in Club 100. Are you ready to join?