Physical Fitness: Your guide to a 100 percent score

GOODFELLOW AIR FORCE BASE, Texas -- For those that don't know me, I'm the first sergeant for the 312th Training Squadron, representing the Firedawgs loud and proud.

Those that do know me know I like to gloat for entertainment purposes. Let me tell you a little about myself, before I give you the answers to the test.

At first glance, you may think I use some type of growth hormone because I look as swollen as a hot link on a barbecue grill but I promise I'm all natural. Whether in blues, Airman Battle Uniform or Battle Dress Uniform, it doesn't matter because I make them all look good.

I make them look good because I maintain a high level of physical fitness. I've been cranking out 100 percent scores since the physical fitness test's inception. But enough about me; let's get down to fitness and your success.

First of all, your goal should be to score 100 percent every time. When you test for promotion, do you give it your all? This test should be no different. Knock it out of the park like Barry Bonds.

Here are six helpful tips to help you achieve that coveted 100 percent:

1. Be prepared for the test
You have to make fitness a habit. Trying to get into shape two weeks before your PFT is not going to get the job done. Squadron sessions are fantastic, but they are not specifically tailored for you. Don't be the first person to jump in your car if you have some areas you need to work on, take the extra time after the physical training session to work on problem areas.

2. Test yourself - take the PFT once a week
Practice! Yes, I said practice. There's nothing to it but to do it. When the moment of truth comes, it will be no big deal.

3. Maintain a healthy lifestyle
Cut back on the fast foods, drink lots of water, eat fruits and vegetables, and get on a regular sleep schedule (eight hours if possible).

4. Prepare the night before
On the evening prior to the PFT, drink water, eat fruits and vegetables, and lean forms of protein like fish and chicken. Pasta is a pre-race favorite among runners and swimmers. On the morning of the test, eat fruits like apples, bananas, or baby carrots which are all high on the glycemic index and provide blood sugar for immediate energy.

5.Test the way you train
Don't do something for the first time on the day of the test like eating a protein bar or drinking muscle milk (you know why). Find out what works for you during your practice tests.

6. Be confident
If you can look yourself in the mirror and you know you did everything in your power to be ready, there is nothing to be afraid of.

Remember these helpful tips all year long as you prepare for your PFT. Good luck!