Malmstrom Airmen earn perfect PT scores

  • Published
  • By Airman 1st Class Katrina Heikkinen
  • 341st Missile Wing Public Affairs
MALMSTROM AIR FORCE BASE, Mont. --  A captain, two chief master sergeants and a senior airman with a nearly 20-year age difference, make their way into the Malmstrom fitness center. All have different jobs, responsibilities and would seem to have nothing in common. But what these four Airmen share is the ability to attain perfect fitness assessment scores year after year.

Of more than 4,000 Air Force personnel at Malmstrom Air Force Base, the fitness center sees approximately 650 people on a daily basis. Of those Airmen, 27 received a 100 on their official fitness assessment in 2012.

31-year-old Capt. Velice Betsayad, 341st Operations Support Squadron chief of quality assurance codes, has received a perfect score on his test since 2008.

"I aced the fitness test by default because I was in such good shape as a boxer at the Air Force Academy," Betsayad said. "Now, I find the best workouts are CrossFit or Insanity and I try to do them three to five times a week."

Betsayad's number one tip for achieving a high level of fitness is to find a drive, set goals and remain consistent.

"Simplicity is key," Betsayad said. "Have a vision and set small goals to achieve. Hitting a plateau is an excuse for having a lack of drive. If you feel you have hit a plateau, then you have exceeded your ability to train yourself. Don't get comfortable or allow yourself to settle."

In order to maintain a high level of fitness, having motivation and discipline is pertinent, he said.

"I want to be able to live a full, healthy life," he said. "I don't want to be limited physically or mentally. We only get one go around on this ride."

Chief Master Sgt. Frank Fidani, 44, 341st Missile Wing command chief, has maintained a perfect score on his PT test since 2005.

It was as simple as focusing on my aerobic fitness versus anaerobic fitness, he said.

"On Mondays, Wednesdays and Fridays, I run for 25 minutes followed by a 20-minute weight workout," Fidani said. "On Tuesdays and Thursdays, I ride the stationary bike for 30 minutes followed by a 20-minute weight workout."

Fidani maintains his fitness by not smoking and by eating healthy.

"I follow a relatively healthy diet, however, I do slip from time to time," he said. "That's mainly why I workout, so I can indulge."

"My best advice I have for someone who wants to get into top shape is to not skip workouts and just keep at it," he said.

A former smoker, Chief Master Sgt. Ronald Beadles, 39, 341st Medical Group superintendant, started to notice improvements in his health and fitness after he kicked the habit.

"I quit smoking on March 7, 2005," Beadles said. "In 2006 I got my first 100. I was a very heavy smoker and just decided one day to quit and I went cold turkey. It was amazing how much easier it was to run."

Beadles exercises seven days a week when possible. He focuses on lifting weights on one section of his body every day, followed by cardio for 20 to 60 minutes.

"Chest day I will do four sets each of flat, incline and decline bench, cable flies and will finish with dips," he said. "Then I move on to the treadmill, inclined at 15 percent, and walk at 3.5 mph for 20 to 30 minutes."

Although Beadles exercises to stay fit, maintaining good health also drives him.

"I used to work out just to be fit and challenge myself," he said. "Now I workout to stay alive."
Beadles prepares for the fitness assessment by increasing his running and targeting weak areas three months before the test.

"My weakest area is sit-ups so I pay extra attention to that," he said.

Senior Airman Amanda Buck, 341st Missile Wing command post controller, received her first perfect score during a deployment in 2012.

"I felt like I was always pretty healthy, but while deployed, I began to get into CrossFit and long-distance running in preparation for a half marathon," Buck said. "I also adopted the Paleo diet, which is commonly known as the caveman diet. It's based on a diet consisting of fish, meats, vegetables, fruit and nuts."

Buck can be found at the fitness center six days a week and enjoys high-intensity workouts with plenty of variety.

"CrossFit has helped me maintain high levels of fitness because I'm never doing the exact same workout," she said. "Every day is something different and I'm always challenged to try things I'd never normally try. All of my workouts are done at the fitness center."

Buck's best advice for anyone who wants to achieve a perfect score is to forget the test and focus on overall health and fitness.

"Practice, practice, practice," she said. "Don't focus on running, push-ups or sit-ups. Instead commit yourself to an all around fitness routine and healthy eating habits. I don't prepare for the test because I maintain a fitness routine year-round. However, the month before I like to give myself a mock test just to ensure I'm confident going into the test. I don't like to do anything differently the week or even the night before. I'll usually take two days off from the gym before the test. I always like to have someone to run with me to keep pace, whether I'm confident or not. It takes the pressure off of me trying to keep my time and encourages me to run faster than I would on my own."