U.S. Military Hub

Welcome to the U.S. Military Hub! Here you will find all the information you could ever want about each of the military branches. Air Force, Army, National Guard, Navy, Marine Corps. Coast Guard AND reserves, college ROTC AND Officer Candidate School (must have a four year degree).  This section includes information about the ASVAB, what the MEPS proccess is like, what to expect with the medical portion of MEPS, as well as all the job selections and the ASVABS scores required, height and weight requirements, fitness requirements for the first week of  basic training and fitness requirements to graduate from basic training, a weekly overview of what to expect at bootcamp, etc.

I also conduct bi-monthly ASVAB test prep study sessions after school from 3:30-7pm for students to practice or study for the ASVAB. In addition, due to my personal training background (certified master level personal trainer, nutritional consultant, sports conditioning coach, advanced personal trainer, and certified GRRRL Project Program Facilitator) and personal experience with the MEPS proccess, I offer students a conditioning program in oder to meet the fitness requirements once they ship out to basic training. The conditioning program requires a hold harmless/liablity release waiver, a medical history/ doctors medical release form, information about the students military branch goals etc. We then will take height and weight measurements, a skin fold test with calipers to measure body fat percentage and a taping of the neck, chest, waist, stomach, hips, biceps, wrists,  thighs and calves. Students will then conduct a baseline performance of a timed 1.5 mile (or less depending on fitness level), timed pushups and timed situps. Students will be shown proper form and guidelines and we will create a conditioning program for the students to work on. Students will meet afterschool once per month to update their measurements, every three months students will retake their baseline performance with the goal of a 20-50% improvement each time. Students will also be given nutrition information but NOT a diet plan. Students will be educated about calories, macronutrients and what consists of a nutritional and healthy meals, ultimately after being educated it is at the students discretion on how they approach their nutrition.  Study sessions and conditioning programs are OPTIONAL, with the conditioning program students are required to be dedicated to their workout plan and to be present at EACH of the monthly meetings, AND to make progress, failure to do so will result in students being withdrawn from the program as it requires a lot of time and effort on my part in addition to my study groups and  teaching duties both at Kendrick and at GMC, the students need to put in the work, it is a lot easier to do it now and be prepared rather  than procrastinate and learn how unprepared one really is at basic training. 

$10/month

Workout Routine (no equipment neccessary)

Day 1: Leg & Glute Strength

*Sally Squats are pulse squats done to the song Flower by Moby.

Day  2: Speed & Stamina 20 minute hill sprints followed by 10 minutes of step aerobics or weighted jump roping

Find a hill and run as fast as you can up it, then walk or run down. Do this for 20 minutes. Then take a 5 minute rest.

Step aerobics you can do on a stair, stepper, or bench. Follow any 10-15 minute YouTube Step Aerobics video.

Jump rope non-stop for 10 minutes using a weighted rope (NOT weighted handles).

Day 3: Arm/Shoulder/Chest/ Back Strength

Day 4: Speed & Stamina 20 minute hill sprints followed by 10 minutes of step aerobics or weighted jump roping

Find a hill and run as fast as you can up it, then walk or run down. Do this for 20 minutes. Then take a 5 minute rest.

Step aerobics you can do on a stair, stepper, or bench. Follow any 10-15 minute YouTube Step Aerobics video.

Jump rope non-stop for 10 minutes using a weighted rope (NOT weighted handles).

Day 5:  Core Strength

Day 6: Endurance Ruck Marching add 5-10lbs of books, rocks, clothing etc. to a backpack, or use a weighted vest, bring water and walk for an hour, you should be walking in hilly and flat conditions such as a park or nature area.  Increase the weight monthly until rucking 50+lbs. Then increase time/ distance. You can ruck in the rain.

Nutrition.

You should generally be drinking 1/2 Gallon (equal to 2 liters or 64oz) per day, more if you are working out. If you aren’t   a huge water fan you can flavor it with fruits, veggies and sugar free teas. Avoid sparkling water, energy drinks, juices, and soda. Remember its plain water in bootcamp, so prepare accordingly.

As far as nutrition goes you should be striving to eat whole foods and avoid junk food and empty calories when you can. Once in bootcamp you will not have access to candy bars, chips, pop-tarts, etc. (Also, if you smoke you will not be allowed any form of tobacco during bootcamp).You will be given 3 meals per day in the mess hall, again prep yourself accordingly.

Everybody is different, however it can be helpful to keep a food diary, or count calories, or macros, or both.

 As a general rule:

To maintain your build and weight you should consume25-40%fats, 35-55% carbs and 25-40% protein   (1,400-1,600 calories)

To lose fat/weight you should consume 20-35% fat, 25-45% carbs, 35-50% protein    (1,200-1,400 calories)

To gain muscle you should eat 15-25% fat,35-55% carbs, 35-45%protien (1,600-1,800 calories)

All of this will vary based on your body and your goals, see a fitness or nutrient consultant for more personalized numbers.

To save money it can be helpful to meal prep, make meals for the week on Sunday and then you know what you are eating when, including snacks. While pricier, protein powder or bars can come in clutch when needing to refuel.   A good protein powder will contain a rapid release and slow release protein. You can also meal prep with others, therefore sharing the cost and the benefits of healthy eating and increasing accountability. While it can seem like healthier equals more expensive, once you see how far the healthy food lasts you will see that junk food actually costs more in the long run.