1 00:00:01,240 --> 00:00:02,760 Mhm . 2 00:00:06,340 --> 00:00:07,340 Mhm 3 00:00:10,740 --> 00:00:12,850 greetings team D . L . A . I'm 4 00:00:12,850 --> 00:00:15,750 commander Major Tamika O'neill as we 5 00:00:15,750 --> 00:00:17,920 continue to navigate through Covid and 6 00:00:17,920 --> 00:00:20,720 return to some normalcy . It is time to 7 00:00:20,730 --> 00:00:23,850 get out and get moving . I am here with 8 00:00:23,850 --> 00:00:25,730 a great team of non commissioned 9 00:00:25,730 --> 00:00:28,150 officers who are excited to get our D . 10 00:00:28,150 --> 00:00:31,190 L . A . Military families and civilians 11 00:00:31,200 --> 00:00:33,880 charged up and ready for summer action . 12 00:00:33,890 --> 00:00:36,850 I know you'll feel inspired to leap in 13 00:00:36,850 --> 00:00:38,950 the summer . Fitness take it away . 14 00:00:38,950 --> 00:00:41,770 Sergeant . First class Gary . Hello . D . 15 00:00:41,770 --> 00:00:43,826 L . A . Soldiers , I'm sorry . First 16 00:00:43,826 --> 00:00:46,130 class Gary . After two years of covid 17 00:00:46,130 --> 00:00:48,297 restrictions , maybe you need a little 18 00:00:48,297 --> 00:00:50,463 motivation to get moving . I'm here to 19 00:00:50,463 --> 00:00:52,930 bring you inspiration soldiers now is 20 00:00:52,930 --> 00:00:55,097 the time to live an active lifestyle . 21 00:00:55,540 --> 00:00:57,762 I'm sure you know , the A . C . A . T . 22 00:00:57,762 --> 00:00:59,707 4.0 . Is now a requirement for all 23 00:00:59,707 --> 00:01:01,707 components whether you're an active 24 00:01:01,707 --> 00:01:04,230 duty soldier or a Gr make sure you get 25 00:01:04,230 --> 00:01:06,341 a diagnostic on the record . Prior to 26 00:01:06,341 --> 00:01:09,130 30 september 2022 . Because believe it 27 00:01:09,130 --> 00:01:11,241 or not , you'll be able to carry your 28 00:01:11,241 --> 00:01:13,241 diagnostic over for official record 29 00:01:13,241 --> 00:01:15,910 after one october 2022 . If you pass 30 00:01:15,910 --> 00:01:18,840 all events . As for our reservists , 31 00:01:18,850 --> 00:01:21,810 you have until 31 , March 2023 to get 32 00:01:21,810 --> 00:01:24,088 your diagnostic completed and recorded . 33 00:01:24,088 --> 00:01:26,143 So make sure you're not slacking off 34 00:01:26,143 --> 00:01:28,477 during this transition period . Finally , 35 00:01:28,477 --> 00:01:30,880 leaders , let's get out their conduct 36 00:01:30,890 --> 00:01:32,890 physical training and put forth the 37 00:01:32,890 --> 00:01:34,779 maximum effort to stay fit and be 38 00:01:34,779 --> 00:01:38,200 combat ready . Army strong . The L . A . 39 00:01:38,200 --> 00:01:41,250 Sailor's I'm seeing she Frost does 40 00:01:41,250 --> 00:01:44,340 Covid have you at the norm . So then 41 00:01:44,340 --> 00:01:46,507 it's time to sell back into a regiment 42 00:01:46,507 --> 00:01:49,190 that works for you right . Did you know 43 00:01:49,200 --> 00:01:50,978 the Navy has now made plants an 44 00:01:50,978 --> 00:01:53,256 official and greater part of our P . R . 45 00:01:53,256 --> 00:01:57,060 T . Set up two out and plants are in P . 46 00:01:57,060 --> 00:01:59,770 R . T . Season is from one april 2022 47 00:01:59,780 --> 00:02:02,950 to 30 september 2022 . So here's the 48 00:02:02,950 --> 00:02:04,839 chance to practice your pushups . 49 00:02:04,839 --> 00:02:07,860 Plants 1.5 mile run and other alternate 50 00:02:07,860 --> 00:02:10,990 cardio . Did I mention the row machine 51 00:02:11,000 --> 00:02:14,510 is now an option ? Well yes it is . It 52 00:02:14,510 --> 00:02:16,840 would be greater on a 2000 m row on the 53 00:02:16,840 --> 00:02:19,470 concept two rower . Mhm . Now with 54 00:02:19,480 --> 00:02:21,369 everything coming back from covid 55 00:02:21,369 --> 00:02:23,536 lockdown , it may seem a bit difficult 56 00:02:23,536 --> 00:02:25,591 to get back into a fitness routine . 57 00:02:26,040 --> 00:02:28,780 One small example of preparing yourself 58 00:02:28,790 --> 00:02:30,901 is by starting your day with a set of 59 00:02:30,901 --> 00:02:32,846 10 push ups in the third or second 60 00:02:32,846 --> 00:02:34,846 planned hole , gradually increasing 61 00:02:34,846 --> 00:02:36,846 your repetition and time each day . 62 00:02:37,140 --> 00:02:39,362 Remember sailors , we only have one P . 63 00:02:39,362 --> 00:02:41,418 R . T . This year and should make it 64 00:02:41,418 --> 00:02:44,350 count , train how we fight and fight , 65 00:02:44,350 --> 00:02:48,010 how we train . Who your navy . Hey dl 66 00:02:48,010 --> 00:02:50,380 airman , I'm Sergeant Kosowski . If 67 00:02:50,380 --> 00:02:52,602 Covid has ruined your fitness regimen , 68 00:02:52,602 --> 00:02:54,824 it's time to start kicking it back into 69 00:02:54,824 --> 00:02:56,991 gear . The Air Force has recently made 70 00:02:56,991 --> 00:02:59,047 changes to the components of the Air 71 00:02:59,047 --> 00:03:01,580 Force official and mock fitness test . 72 00:03:01,730 --> 00:03:03,563 The waist circumference has been 73 00:03:03,563 --> 00:03:05,508 eliminated and airmen now have the 74 00:03:05,508 --> 00:03:07,508 option to choose what exercise they 75 00:03:07,508 --> 00:03:09,674 would like to do for the three fitness 76 00:03:09,674 --> 00:03:11,841 test components . Whether you're doing 77 00:03:11,841 --> 00:03:14,280 a 20 m shuttle run 1.5 mile run . 78 00:03:14,290 --> 00:03:16,770 Traditional push ups , hands free push 79 00:03:16,770 --> 00:03:19,250 ups , traditional setups , cross leg , 80 00:03:19,260 --> 00:03:21,640 reverse crunches or planks . The time 81 00:03:21,640 --> 00:03:23,890 to start training is now don't wait 82 00:03:23,890 --> 00:03:26,010 until last minute to take your test . 83 00:03:26,020 --> 00:03:28,010 Instead take advantage of the mock 84 00:03:28,010 --> 00:03:30,550 fitness test changes . Remember we are 85 00:03:30,550 --> 00:03:32,717 now authorized to use our mock fitness 86 00:03:32,717 --> 00:03:34,717 test scores as our official fitness 87 00:03:34,717 --> 00:03:37,460 test . Some ways I maintain my fitness 88 00:03:37,470 --> 00:03:39,920 is by using my lunch time to work out 89 00:03:39,920 --> 00:03:42,031 at the D . L . A . Fitness center and 90 00:03:42,031 --> 00:03:43,976 signing up for spin classes . It's 91 00:03:43,976 --> 00:03:45,810 important to do what you enjoy . 92 00:03:45,820 --> 00:03:48,200 Exercising should not feel like a chore . 93 00:03:48,210 --> 00:03:50,330 If you maintain a 90 on your fitness 94 00:03:50,330 --> 00:03:52,386 test , you'll only have to take your 95 00:03:52,386 --> 00:03:55,490 fitness test once a year . Lastly it's 96 00:03:55,490 --> 00:03:57,280 our duty as airmen to maintain 97 00:03:57,280 --> 00:03:59,860 standards . We're all in this together . 98 00:03:59,940 --> 00:04:03,560 one team , 1 fight , let's aim high fly 99 00:04:03,570 --> 00:04:07,380 fight win . Hello marines of D . L . A . 100 00:04:07,490 --> 00:04:09,601 My name is staff Sergeant Pedraza and 101 00:04:09,601 --> 00:04:11,768 I'm here to remind you it's time to be 102 00:04:11,768 --> 00:04:13,940 combat fit and combat ready . There's 103 00:04:13,940 --> 00:04:15,773 no better way of doing that than 104 00:04:15,773 --> 00:04:17,884 utilizing the high intensity tactical 105 00:04:17,884 --> 00:04:19,829 training resources provided by the 106 00:04:19,829 --> 00:04:22,050 semper fit program . These sessions 107 00:04:22,050 --> 00:04:24,217 will help you move to contact faster , 108 00:04:24,217 --> 00:04:26,106 take your ammo , can lifts to new 109 00:04:26,106 --> 00:04:28,161 heights and maneuver under fire with 110 00:04:28,161 --> 00:04:30,328 these . Not only will this program get 111 00:04:30,328 --> 00:04:32,494 you ready for your combat fitness test 112 00:04:32,494 --> 00:04:34,661 but it will also get you prepped for a 113 00:04:34,661 --> 00:04:36,883 summer of outdoor activities in between 114 00:04:36,883 --> 00:04:38,717 sessions attacking your physical 115 00:04:38,717 --> 00:04:40,606 fitness . Take the opportunity to 116 00:04:40,606 --> 00:04:42,439 utilize some of the recreational 117 00:04:42,439 --> 00:04:44,661 programs offered by the M . W . R . And 118 00:04:44,661 --> 00:04:46,850 other D . O . D . Programs . For me , 119 00:04:47,000 --> 00:04:49,111 this is the time of year when I enjoy 120 00:04:49,111 --> 00:04:51,333 getting out on the water in a kayak and 121 00:04:51,333 --> 00:04:53,444 hitting the trails on a mountain bike 122 00:04:53,444 --> 00:04:55,556 with my family and friends , make the 123 00:04:55,556 --> 00:04:57,333 most of your summer marines and 124 00:04:57,333 --> 00:04:59,389 simplify . I would like to say thank 125 00:04:59,389 --> 00:05:01,611 you to Team D . L . A . For what you do 126 00:05:01,611 --> 00:05:03,970 on a daily basis in support of the 127 00:05:03,980 --> 00:05:06,360 agency's mission . And please do not 128 00:05:06,370 --> 00:05:08,720 forget to take care of yourself by 129 00:05:08,720 --> 00:05:11,090 maintaining a steadfast healthy 130 00:05:11,090 --> 00:05:13,680 lifestyle and fitness regimen because 131 00:05:13,680 --> 00:05:15,690 we need all of you for the next go 132 00:05:15,690 --> 00:05:19,550 around , take care and stay safe 133 00:05:19,560 --> 00:05:21,893 during your summer fitness and fun goal . 134 00:05:35,540 --> 00:05:37,707 We've been the summer fitness and Find 135 00:05:37,707 --> 00:05:38,560 Team D . L . A .