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    George Washington Gets in Shape After the Holidays



    Story by Seaman Apprentice Stephen Sullins 


    NEWPORT NEWS, Va. - (Jan. 21, 2020) Between milk, cookies, eggnog, or that extra party snack, Sailors aboard the Nimitz-class aircraft carrier USS George Washington (CVN 73) may look in the mirror coming out of the holiday season and see the need to get back to their yesteryear fit selves.
    Getting back into shape after the holidays may seem daunting, but with the right help and information, Sailors can adequately exercise their bodies to achieve the fitness level they desire and to prepare for upcoming physical readiness tests.
    “Having a set workout each day with several different workouts to change up for just 30 minutes a day can make a huge change to a healthier work life,” said Hospital Corpsman 2nd Class Fallon Major , assigned to the medical department aboard George Washington . “So get into that mindset of working out on a day-to-day basis because that’s what our job entails.”
    The best work out routine to get back in shape can be hard to discover, but George Washington’s command fitness leaders (CFLs) can solve this dilemma with a variety of workout routines.
    “Don’t just do the same workout every time; you have to have variants,” said Chief Hospital Corpsman David Long, the leading chief petty officer of George Washington’s medical department, and a prior CFL. “Don’t just run five miles. Don’t just do sprints or weights. You have to have a routine that hits everything. The Navy’s official guidance is 150 minutes a week, including strength training and cardiovascular training, so you need to hit all of those things.”
    Working out with peers each week is just as essential as changing what type of workouts are done.
    “Motivation tends to fade,” said Long. “We all know this, but discipline is what really holds you to a routine over time, and that discipline comes from people around you. I would say the mistake that people who are new to fitness continue to make is wanting to work out all on their own. Don’t do that, because you’re going to run out of ideas, or your motivation is going to be down on that day where you just don’t want to get out of bed.”
    Working out with a friend or friends can help all members achieve their fitness goals, but ensuring that the group is working on the right kind of exercise is critical as well. Diversity of exercise and targeting different muscle groups with different exercises ensures that Sailors can improve their overall fitness level.
    “Strength training is for power,” said Long. “Speed training is for bursts of energy and energy development, and endurance training is for cardiovascular endurance."
    Finding time during the week to take charge of one’s fitness goals may actually be easier than it seems. By staying motivated and taking advantage of resources like CFLs and departmental leadership, physical fitness is a better done than said goal in 2020.
    “During the holidays, we kind of slow down and relax a little bit more because we’re spending time with our families,” said Major. “We’re enjoying the downtime, the food, and all the little things we normally miss out on throughout the year. So once you start back up at the beginning of the New Year, you have to get back up and get yourself into a routine that allows you to continue to progress through your physical fitness.”
    With motivation from peers and enough quality exercise, George Washington Sailors can stay true to their fitness goals. With the help of the ship’s CFLs and workout gurus, keeping the Spirit of Freedom crew in tiptop shape is an achievable and sustainable resolution.
    Join the conversation with GW online at,, and For more news from USS George Washington, visit www.



    Date Taken: 01.13.2020
    Date Posted: 01.30.2020 11:35
    Story ID: 360215
    Location: NEWPORT NEWS, VA, US 

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