Bring up your fitness, join Club '100'

Maxwell Air Base recognizes Airmen who earn a perfect score of 100 on their annual physical fitness assessment. These Airmen have improved their score from their last physical training test in order to get into Maxwell's Club 100, or have had a score of 100 previously. (Air Force photo by Senior Airman Christopher Stoltz)

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Bring up your fitness, join Club '100'

Published Oct. 26, 2012
By Senior Airman Christopher Stoltz
Air University Public Affairs

MAXWELL AIR FORCE BASE, Ala. -- Maxwell Air Base recognizes Airmen who earn a perfect score of 100 on their annual physical fitness assessment. These Airmen have improved their score from their last physical training test in order to get into Maxwell's Club 100, or have had a score of 100 previously.

Name: Maj. Richard Younts
Unit: AFJAG
Age: 35
Time in service: Nine Years

Q: Tell us about your background in fitness.

A: I started to get serious about my personal health and fitness after the birth of my oldest daughter in 2007. I lost 25 pounds by learning how to combine a healthy diet with a smart fitness program. Since 2009, I have incorporated a detailed running plan into my fitness routine and try to run a couple of competitive races every year for motivation.

Q: What was your previous fitness assessment score?

A: 100

Q: Why retest?

A: I would retest if I had a bad day and failed to get a 100.

Q: What did you do between March and January to prepare?

A: I worked out five days a week and ate a healthy diet.

Q: What did that involve?

A: Running 3 days a week using a combination of distance, speed and tempo work for a total of 25-30 miles a week. I also lifted weights twice a week.

Q: Did you pass?

A: Yes. 100% with my best run time to date of 8:40.

Q: What was your nutrition like during this time?

A: I eat a diet that is high protein, high in natural healthy fats (free-range eggs, organic red meat, avocados and nuts) and includes several servings of fruit and vegetables at every meal. I try to avoid foods that have a negative impact on long term health or athletic performance which include sugar, gluten, genetically modified organisms, chemical preservatives and sweeteners and most grains.

Q: How did you overcome all that?

A: I have overcome a very busy schedule with multiple TDYs by being consistent and disciplined. I try and start my day with a run or a work out 5 days a week no matter where I am, or how tired or busy I am.

Q: In your opinion, how would you describe a balanced diet?

A: I would describe a balanced diet as one that allows you to eat to fuel you day rather than simply eating because you are hungry. I think that you should be intentional about what you eat and when you eat it so that you can perform well on the job and during your workouts. Also, you should have at least one cheat meal a week were you allow yourself to eat something that you enjoy.

Q: What other factors do you feel were important to your success?

A: Discipline and support from family and co-workers.

Q: Any last words of advice?

A: Find a fitness program that you enjoy and that challenges you and find people with similar goals to train with. Research and get advice from a variety of professionals on a healthy diet that matches your athletic performance goals. There are plenty of great food choices out there you just need to figure out what works for you...if you are constantly hungry your diet choices are not working.