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Deployed Airman helps others' fitness plans take shape

  • Published
  • By Tech. Sgt. Francesca Popp
  • 407 Air Expeditionary Group Public Affairs
ALI BASE, Iraq --  From free weights and nautilus equipment to treadmills and elliptical machines, one Airman is helping her peers' fitness goals take shape.

Senior Airman Jessica Mead, a services journeyman with the 407th Expeditionary Force Support Squadron, is the sole personal trainer on the fitness center staff here.

Discovering a calling

Mead discovered her calling to be a personal trainer during her last deployment to Iraq.

"When I went to (Joint Base) Balad and had to put on (my individual body armor) the first time, I was like, 'Oh my goodness, this is so heavy.' My back was killing me," said the 22-year-old. "I knew there was no way I would be able to run with my IBA on if I had to. So I went to the fitness center, because I heard a gentleman there was a personal trainer but wasn't advertising his services. I went to him and said, 'I need to make my body stronger.'"

Mead said she had been physically active growing up and was a runner in high school, but she became out of shape when she first entered the Air Force. When Mead learned about the personal trainer, she thought it was a good opportunity to change. She began lifting weights and started getting stronger. As she continued with the program, Mead said she noticed how her physical and mental outlook began to improve.

"I had a more positive attitude, because I liked the way I felt. I wanted to bring that attitude I had and give it to other people," said Mead, who is deployed from the 366th Services Squadron at Mountain Home Air Force Base, Idaho. "I wanted to know more than what he had shown me. "

When Mead returned to Mountain Home and her job in the dining facility, she knew she wouldn't be there for long.

"Services is required to have one-third of its staff trained and certified as personal trainers. I knew that if I could transfer to the fitness center, I would get the opportunity to attend the training and become certified. I worked hard and got myself moved to the fitness center," she said.

Mead began taking college classes about fitness to learn as much as possible and was sent to learn how to lead an aerobics class after transferring to the fitness center. While she enjoyed teaching aerobics, she said she spent most of her time in the weight room and wanted to do one-on-one training sessions. The opportunity arose to send two people from the fitness staff to take a certified personal trainer's course in Boise, Idaho - 45 minutes from the base. Mead knew this was her golden moment.

"Our fitness director sat us all down in the office and asked whom we thought should go," Mead said. "I told him that I had the desire and passion for this. To me, personal training isn't just a job that the military has to provide to people. It's something I enjoy doing and I can take it to the fullest level."

Being a personal trainer

As a personal trainer, Mead works with people to learn their strengths and help them overcome their weaknesses. She starts by measuring her clients' weight and body fat percentage. Together, they discuss the clients' fitness goals and where they see themselves. Each client's personality and deployed job factors into the workout plans she develops.

"I have to get to know my clients before I know what I'm going to do with them," she said. "If you already engage in a lot of physical activity during work, I won't feel like I should push you any harder if you're outside. If you're lifting heavy objects all day, the program created for you won't be as rigorous as someone who sits inside all day."

If a person is not in good shape, Mead will see how long it takes a client to fatigue. She does this by having the person run on a treadmill or outside for 30 minutes. However, if a person is already in good shape and only wants to gain more muscle, she will take that person to every free weight and strength training machine to demonstrate the proper way to use it.

"I have that person do the exercise, and I'll correct the form if necessary," said Mead, who hails from Johnson City, N.Y. "A lot of people, who already work out, don't use the proper form. If your form isn't good, you're not working out the muscles you should be, and you can hurt yourself."

Mead keeps a daily log of what a client does during a workout, modifying the workout plan as necessary and tracking daily goals. This lets her know how far she can push a client. She said each goal set is small and obtainable.

"The first month is the most critical when it comes to working out," Mead said. "It usually takes a month before you start seeing results. If I can't keep people motivated for that month, they might get discouraged and not want to work out anymore. That first month, I really try to be there and keep them motivated until they see those results. This way they aren't discouraged and they can do it on their own."

A maximum workout session is 90 minutes, which consists of 30-45 minutes of cardiovascular training and 45 minutes of weight training, five days a week. For clients who haven't been working out at all, Mead suggests they visit the gym every other day. As they improve, she has them come in more often. Mead said people need a day of rest for each muscle group they work out, allowing the muscles to heal.

Making others fit to fight

Mead became certified in July and has put her skills to work, especially since arriving here in September.

"She's very knowledgeable of the muscle groups and which exercises work together," said Staff Sgt. Chad Hepworth, one of Mead's clients. Hepworth said he really didn't work out before he deployed but began going to the gym twice a week after first arriving here.

Hepworth said he barely passed his Air Force Physical Training Test this year and has wanted to get back in shape for three or four years. His opportunity knocked here, and he sought out the help of a personal trainer. He hopes to get a perfect score on his next PT test.

"Since Airman Mead put me on a program, I go to the gym five days a week. I do 30 minutes of cardio daily in addition to my weight training," said the 36-year-old sergeant, who is deployed from the U.S. Air Force Academy in Colorado Springs, Colo. "I can now run longer distances and not feel worn out. I now average about four miles a day when I run. I'm sweaty when I'm done, but not tired and can still go about my business. I feel healthier, because I'm eating better. She's not a dietician, but I find myself not wanting to ruin the progress."

Hepworth set a few goals for himself one of which was to get rid of his "beer gut." The progress Hepworth has made in the four weeks he's worked with Mead keeps him motivated.

"I've lost 6 percent body fat, six pounds and two inches off my waist so far. I still have several months to go, so I hope to be quite the machine when I leave here," he said, laughing.

Hepworth is assigned to the 407th Expeditionary Security Forces Squadron as a force protection specialist. He said Mead also has given him the push he's needed to keep up with his workout routine.

"She focuses on what I want and takes the time to work with me whenever I need it," Hepworth said. "Because I'm in force protection, my schedule constantly changes, and I can't always make it into the gym at a set time. There have been several times when she's come in on her time off to ensure I was doing my exercises correctly. She gives up her free time just to make sure that I'm doing what I'm supposed to. That has been a big help to me, because I really need that push. She'll do whatever it takes to get you in the gym. She doesn't fall short on her part."

The results

"A lot of people don't like working out. To them, it's something they have to do that's foreign. But working out is so much fun -- you just don't realize it until you get into it," Mead said. "I try to take the foreign aspect of just having to do it to pass the Air Force PT test out of it and show them how fun it can be and how great they can feel. The results are there if they just have the motivation. I try to make it fun and exciting for each person I work with."

Hepworth said Mead keeps things interesting, and has noticed the changes.

"I sleep like a rock," he said, smiling. "After a workout, I actually feel better than I do when I don't work out. This deployment has been gravy, and time is just flying by because I haven't been stressed out about anything. I'm always in a good mood. Whether it's due to the program Mead has me on, I don't know, but I like to think so."

Hepworth said he'll continue to use the techniques Mead taught him once he returns home, because he now knows what he is doing.

"She doesn't make me overdo it, but she will ensure I work out what I need to during a particular session. That's where I appreciate her, because otherwise I wouldn't achieve the results I want," he said. "It takes 21 days to form a habit; by the time I leave I should have formed a good workout routine with Airman Mead's help. It'll be much easier to get up, turn off the TV and go to the gym."