Performance through nutrition Published Nov. 30, 2011 By Airman 1st Class Jose L. Hernandez Minot Air Force Base Public Affairs MINOT AIR FORCE BASE, N.D. -- Within the past few years, the term fit to fight has become a more commonly heard phrase throughout the Air Force. Even from initial briefings in Basic Military Training, Airmen are repeatedly told about the importance of maintaining a healthy lifestyle and excelling physical fitness standards. However, sometimes it takes education and good mentoring to get people on the right track to committing to a healthy lifestyle. For Tech. Sgt. Marcel Thom, 5th Operation Support Squadron aircrew support section chief and certified fitness instructor, maintaining a healthy lifestyle is not always an easy process and it involves more than just spending time at the gym. Among the three most important factors in maintaining a healthy lifestyle are proper exercise, adequate sleep, and balanced nutrition. "Nutrition is key for maintaining a healthy body," said Thom. "There is a common phrase that says 'you are what you eat,' and it rings true." Thom explained nutrition is what drives the body to achieve optimum performance when working out and is the determining factor in achieving desired fitness goals. "People who are avid gym goers will come to me seeking advice because they are not achieving their intended goals and seeing results," said Thom. "More often than not, it is their diet that is counterproductive and is what's at fault." Habitual eating habits established throughout our lifetime are not easy to overcome and it's not something that can be changed overnight, said Thom. He stressed the need for people to discipline themselves in committing to a balanced nutrition and exercise plan and if need be, schedule an appointment with the nutrition specialist at the Health and Wellness Center to set specific goals. "People can start by taking small steps," said Thom. "They can begin by making simple changes to diet and exercise routines, then gradually come out of their comfort zone." Thom recommended people gradually work toward doing both aerobic and anaerobic exercises to tone the overall body and gain muscle. Over the years, Thom learned to shape his fitness goals around what he calls the 80/20 philosophy. Twenty percent of fitness goals are accomplished at the gym or during exercise and 80 percent is a result of everything else including regular day-to-day routines, diet and sleep. This is why he places a great deal of focus, when mentoring about fitness, around proper dieting and nutrition, as it is something constant which people have full control over every day. He recognized eating healthy can sometimes be expensive, especially when fast-food is readily available at low costs. Yet, it is incumbent upon individuals to have the discipline to make the decision to be serious about their fitness goals. As a fitness ambassador to both the military and local Minot community members, he said he hopes to continue spreading the word about the importance of maintaining a healthy and fit body. For more information on fitness and nutrition contact Sandra Horob, 5th Force Support Squadron health promotion dietician, at the HAWC at 723-2994 or at sandra.horob@minot.af.mil. Currently, the Health and Wellness Center is offering a new program called Weigh to Go which is designed for people who want to lose weight as well as for those who want to learn to eat healthy.