Army Wellness Center - Fort Drum

Army Wellness Center - Fort Drum We serve soldiers, dependents (18+), retirees, and DA civilians. All of our services are FREE! The Army Wellness Center at Fort Drum provide integrated and standardized primary prevention programs and services that promote enhanced and sustained healthy lifestyles to improve the overall well-being of Soldiers and Family Members.
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Operating as usual

September is Suicide Prevention Month. Please take a look at Fort Drum Army Substance Abuse Program - ASAP 's September ...
09/04/2020

September is Suicide Prevention Month. Please take a look at Fort Drum Army Substance Abuse Program - ASAP 's September Ready Now Prevention Bulletin. #suicideprevention

09/04/2020
Hello Facebook. Kale Panetti here from Fort Drum. My fitness goal for the month of August was to improve my VO2 reading ...
09/04/2020

Hello Facebook. Kale Panetti here from Fort Drum. My fitness goal for the month of August was to improve my VO2 reading by 5 ml/kg/min by training 4x per week. I failed both. I conducted 14 training sessions (Not 17) and my VO2 increased by 4.2ml/kg/min. I was feeling confident that my VO2 was improving as my runs/sprints were consistently getting easier. In hindsight, I should have pushed harder while I was improving. I still have two months to go to push the number up another 6.8 clicks to reach my three month goal which I feel is doable. I will focus more on sprint/fartlek runs as they tend to be a more efficient use of time. I will shoot for 3 training sessions per week.

What did I learn? I learned that it is not easy to find the time to train when you are going from 0 sessions to 4 sessions per week. I was able get two or three sessions in a row and feel good only to miss two or three days. I also learned that I like afternoon runs as they seem to keep me wide awake for the rest of the evening. I know I have improved and I feel better but I am still disappointed I did not reach my goal. I thought I had it in the bag. This proves that I’m goal oriented and I need to keep setting them in order to stay healthy and motivated.

09/02/2020
Hey everyone! This is Health Educator Amy with a goal update! Just to recap, my goal for the month of August was to run ...
09/02/2020

Hey everyone! This is Health Educator Amy with a goal update! Just to recap, my goal for the month of August was to run at least 3 days/week. If you want to know more about what led me to this goal, check out my post from August 1st. Even though it felt like August flew right by, I can announce that I was 100% successful in reaching my running goal! There were definitely days I really didn't feel like running and weeks where I ran three days in a row just to get them in. There were also days I took advantage of my lunch break so nothing could get in the way of completing my run. Now, I know I said I wasn't in it for the mileage, but over this month, I have built up to a 7 mile long run. I've also gotten my 3-mile time down to 23:25. I'm not sure which one I'm more excited about!

It's great to see some changes in numbers, but did I learn anything this past month? Sure did! I've learned I really enjoy running on my lunch break because 1. I can't make excuses not to do it when I get home from work because it's already done and 2. It gets me out of the work mindset for a few minutes to really take a break from my day. I've also learned the days I really don't feel like getting out are the days I absolutely need to the most! It may not be for the mileage I had planned or the route I had planned, but I feel so much better after I've done it.

Enough about August, let's move on to September! My goal for September is to keep running at least 3 days/week and add in at least 1 day of strength training. I'll update you in a few weeks to let you know how it's going!

In the meantime, if you want or need any assistance with goal setting, feel free to give us a call (315-772-4608) to schedule a health coaching appointment! Happy goaling!

What are you measuring when you step on the scale every morning? Basically, you are measuring how much the earth likes y...
09/01/2020

What are you measuring when you step on the scale every morning? Basically, you are measuring how much the earth likes you. A lot of people want the earth to like them less but losing weight does not always mean that person is in a better state of health. Losing a limb or suffering dysentery results in rapid weight loss. Do I have any volunteers? At the Army Wellness Center, we don’t really care how much the earth likes you. We are more concerned with helping our client’s progress towards their health and wellness goals and monitoring body composition changes provides us with a valuable metric to track. Weight loss is not a great goal in and of itself. It is better viewed as a desirable side effect of one’s comprehensive approach to wellness. We also have a lot of clients coming to us wanting to gain weight. Again, not a great stand-alone goal.

In my 6 years as an educator, I have seen hundreds of clients come in expressing disappointment in the fact that they have not lost any weight since their last appointment only to find out that that they lost fat mass while gaining lean mass. The scale did not indicate progress but the Bodpod did. Likewise, we have had many clients who were excited that they have been rapidly losing weight only to find out that most of their weight loss has been coming from their lean tissue. This is common among clients conducting inappropriate diet and or exercise programs in an attempt to lose weight too quickly.

The Bodpod is a $50,000 piece of equipment that is able to calculate body fat percentage within 2% (+/-1%) accuracy. In the private sector an assessment commonly costs up to $100 or more. We have two pods at the Wellness center and we are able to provide assessments free of charge.

FAQ

Q: How long does it take?
A: The reading itself takes about 30 seconds and there are two or three readings required to complete an assessment. Bodpod appointments are booked in 30 minute appointment slots to allow time for the educator and client to go over the results and discuss the implications of the test.

Q: How does it work?
A: The Bodpod gives an accurate reading of one’s volume by using a mild change in pressure. Mass divided by volume equals density and body density is a key factor in calculating body fat percentage. Follow up appointments allow clients to track changes in their body density over time.

Q: Does it fill with water?
A: No. You can leave your towel at home.

Q: Does the door lock?
A: Yes, but clients have access to a button that immediately opens the door if they are uncomfortable.

Q: What does it feel like?
A: There are slow pressure changes that can be felt in the ears much like riding in an airplane.

Q: Do I really need spandex?
A: Yes. The Bodpod reads to the third decimal place and cotton biased material, wristwatches, padded bras etc. can alter assessment results. Form fitting spandex or lycra biased clothing should be worn to ensure accurate readings. Ideally, a client would wear the same outfit each time for consistency of measurement. We do provide appropriate head caps for those with longer hair.

Q: Will my command be notified of my results?
A: No. Bodpod results are considered medical information and we do not share testing results with anyone except the client.

Please contact us if you have any further questions or if you would like to set up a consultation at (315) 772-4608.

There are many resources out there if you are in need of assistance. 1-800-273-8255 is the phone number to the National ...
09/01/2020

There are many resources out there if you are in need of assistance. 1-800-273-8255 is the phone number to the National Suicide Prevention Lifeline.

September is Suicide Prevention Month so wee are starting it off with a message about Suicide Prevention Month from the Army Resilience Directorate.

Hello Facebook friends, Health Educator Tom here. One thing I’ve struggled with mightily over the last few years (mainly...
09/01/2020

Hello Facebook friends, Health Educator Tom here. One thing I’ve struggled with mightily over the last few years (mainly due to my sports-watching addiction) is SLEEP! So, my goal during the month of September is to get at least 7 hours of sleep 5 days per week. My 3-month goal is to improve upon my September goal and to aim for 8 hours of sleep, 7 days per week and to work towards keeping a consistent wake up time. Wish me luck!!

If you are a tobacco user and looking to quit, the YouCanQuit2 website developed by the DOD is a great resource for gett...
09/01/2020

If you are a tobacco user and looking to quit, the YouCanQuit2 website developed by the DOD is a great resource for getting the information that may help you!

08/31/2020
Hey everyone, this is health educator, Jody coming at ya with my goal for the month and following in three months. Ready...
08/31/2020

Hey everyone, this is health educator, Jody coming at ya with my goal for the month and following in three months. Ready to challenge myself more by basically picking heavy stuff up and putting it down. Lol

1 month goal: Successfully complete 3 reps of squatting 1.2x my bodyweight.

3 month goal: Successfuly complete 3 reps of squatting 1.4-1.5x my bodyweight.

I currently squat my body weight but it’s time to push (or squat) myself out of my comfort zone. I love strength training and during this time the gyms were closed I turned half my garage into a gym. So super excited for this goal!

08/28/2020

Good afternoon to all of our loyal clients and followers! Starting next week, you are going to see some changes in content on our social media. During the height of COVID, we wanted to be able to provide a way to communicate with our clients during a difficult time. We provided content on recipes, exercise, and ways to combat with stress. Next week, we embark on creating new content that we are excited to share-

Monday- Myth Mondays
Tuesday- AWC Services Explained
Wednesday- Sharing our Favorite Healthy Recipes
Thursday- Did You Know? and Tips and Tricks
Friday- At Your Desk or Work Space

We will also be creating weekly polls as a fun way to interact. See you next week as we launch some of our new content and check in on some Health Educator goals!

08/28/2020
Calf Raise

Calf Raise:

Muscles Being Worked: Gastrocnemius, Soleus

Notes: Keep core tight as you move. Keep knees straight as you progress through the movement.

Easier Variation: Perform a standing calf raise without using any kind of step.

Harder Variation: Create a deficit portion of the movement (use a step or curb). Add external weight.

Great job!

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you are new to exercise we strongly recommend that you consult with your physician before beginning any exercise program.

Good morning everyone! Welcome to another edition of Cooking at Home with the Army Wellness Center. Today, we are making...
08/26/2020

Good morning everyone! Welcome to another edition of Cooking at Home with the Army Wellness Center. Today, we are making Beef and White Bean Pasta!

We are adding a little more health and color to that typical pasta meal!

Ingredients:
1 lb ground beef
2 zucchini, chopped
1 15-oz can white beans
1 tbsp rosemary
1/2 tsp salt
8 oz short noodle pasta (orecchiette, orzo, shells, bowties, etc.)
pepper and parmesan cheese for topping

Directions:
1. Cook noodles per box directions. While the noodles are cooking, brown ground beef in a large skillet. While browning the ground beef, chop zucchini into small-medium sized pieces.

2. Add zucchini to skillet with beef and cook until tender and slightly brown (about 8ish minutes). Add beans, rosemary, and salt, and cook about 5 minutes.

3. Before draining the pasta, save 3/4 cup of pasta water. Add drained pasta to the skillet and mix well. Add 1 tbsp of pasta water at a time to create a sauce of your desired consistency.

4. Top with pepper and parmesan cheese, and ENJOY!

Nutrition:
Makes 6 servings:
Calories: 312
Total Fat: 6 g
Cholesterol: 43 mg
Sodium: 245 mg
Potassium: 485 mg
Total Carbohydrate: 39 g
Dietary Fiber: 6 g
Sugars: 3 g
Protein: 23 g

08/25/2020
Seated Knee Lifts

Exercise at your desk, in a meeting, watching tv. We're doing Seated Knee Lifts!

Notes: Sit up tall and keep core tight. To increase intensity, lift both knees at once.

Enjoy!

Congratulations to Health Educator Tom Coloney and his bride Hunter on getting married this past Saturday! We wish you b...
08/24/2020

Congratulations to Health Educator Tom Coloney and his bride Hunter on getting married this past Saturday! We wish you both a lifetime of happiness! If you’d like to extend your congratulations, leave a comment below!

08/20/2020

Good morning, everyone! Happy Thursday! Health Educator Amy is taking you through another Calming Way to Start Your Day. We hope you enjoy and have a great rest of your day!

08/18/2020
Tactical Frog

Good morning and welcome to another edition of Exercise at Home With The Army Wellness Center. Today Health Educator Tom will bring us through a stretch to help with tightness/tenderness of our adductor muscles. Enjoy!

08/17/2020

Use a stress management technique to release and manage your stress and anxiety. We're focusing on mindfulness to focus in on sound.

08/14/2020
Russian Twist

Russian Twist:

Muscles Being Worked: Obliques

Notes: Keep core tight as you move. Really focus on using your obliques for the twist instead of generating momentum from your arms/shoulders.

Easier Variation: Leave feet on the floor as your twist. Don’t use any kind of external weight.

Harder Variation: Increase movement speed. Add external weight (kettlebell, dumbbell, water jug).

Great job!

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you are new to exercise we strongly recommend that you consult with your physician before beginning any exercise program.

08/13/2020
A Calming Way to Start Your Day

Good morning and welcome to another edition of A Calming Way to Start Your Day with the AWC-Fort Drum. Today, Health Educator Tom will bring us through a stress management technique called Progressive Muscle Relaxation. Give it a try and enjoy!

08/11/2020
Exercising with Jody from Fort Drum AWC

Exercising with Army Wellness Center!

Side Plank w/ Hip Dips:

Notes: Keep chest open, body in line, and core tight.

Variations: Halp plank with bottom knee on the floor

Great job!

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you are new to exercise we strongly recommend that you consult with your physician before beginning any exercise program.

08/08/2020
Thoracic Extension Drill

Good morning and Happy Friday! Today Tom will be bring us through a drill that you can do anywhere that will help with thoracic spine extension. Give it a try and enjoy!

You should understand when participating in any exercise or exercise program, there is the possibility of injury. If you are new to exercise we strongly recommend that you consult with your physician before beginning any exercise program.
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08/06/2020
Garden July

Good morning, everyone! Happy Thursday! Health Educator Amy is taking you through another Calming Way to Start Your Day. We hope you enjoy and have a great rest of your day!

08/05/2020
Zucchini Noodle Chicken Alfredo

Good morning and welcome to another edition of Cooking at Home With The Army Wellness Center. Today, Tom will provide you with a Zucchini Noodle Chicken Alfredo dish. Enjoy!

We often hear from our clients that they aren't sure where to start when it comes to wanting to make a change in their h...
08/04/2020

We often hear from our clients that they aren't sure where to start when it comes to wanting to make a change in their health. One of the best ways you can begin is by attending one of our live classes! Classes don't require pre-appointment fasting or refraining from exercise like some of our other appointments. We have classes that discuss nutrition, sleep, and stress. Take a look at our August offerings and give us a call today at 315-772-4608 to sign up. See you soon!

My goal for August will be to improve my VO2 by 5 ml/kg/min. I will conduct sprint training 4 days/week to accomplish th...
08/03/2020

My goal for August will be to improve my VO2 by 5 ml/kg/min. I will conduct sprint training 4 days/week to accomplish this. My 3 month goal will be a 10 point increase.

08/03/2020

I will improve my VO2 by 5 ml/kg/min this month. I will conduct sprint training 4 days/week to accomplish this. My goal for three month is to improve my V02 by 10 ml/kg/min.

08/03/2020
Deep Breathing to start your week off

Good Morning World! It's a new day, a new week, a new opportunity to start fresh. Follow along for deep breathing to manage your stress and anxiety.

Hey everyone! Health Educator Amy here. Happy 1st day of August! I'm excited to be setting goals with you for the month ...
08/01/2020

Hey everyone! Health Educator Amy here. Happy 1st day of August! I'm excited to be setting goals with you for the month of August. Like some of you, I have definitely let life get in the way a little bit when it comes to my fitness. After having my son, I have struggled to create time to consistently exercise. Almost 2 years later, I'm finally making an effort to get back on the consistency train. I've slowly been building up my running over the past few months. I started with running 1 day/week. Last month, I achieved 2 days/week. My goal for the month of August is to run at least 3 days/week. I am not really focusing on a total mileage number just yet, but all of my runs are at least 2 miles. If I have time for more, great! But if not, I'm still building in the consistency, and eventually I'll get my mileage back up. Not only has my mileage been lacking, but also my strength training. The most strength training I've consistently done over the past almost 2 years is picking up and carrying my son around. Don't get me wrong, I've definitely built some core and upper body strength doing that, but I know I need to get some more total body work in. Keeping that in mind, I have set a 3-month goal of running at least 3 days/week and strength training 2 days/week. I'll update you in a few weeks. Wish me luck!

Address

10550 5th Armored Div Dr
Fort Drum, NY
13602

Opening Hours

Monday 07:00 - 15:30
Tuesday 07:00 - 17:00
Wednesday 07:00 - 15:30
Thursday 07:00 - 14:30
Friday 07:00 - 16:00

Telephone

(315) 772-4608

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Our Story

The Army Wellness Center at Fort Drum was officially opened on August 22, 2013 and started seeing clients on October 1st that year. Since then, there have been thousands of clients who have come through our doors. Our goal is to provide the best customer service possible to our clients- active duty soldiers, family members, retirees, and DOD civilian employees. There are currently 34 AWCs worldwide and we have developed an interconnected system to better serve you as you move around from duty station to duty station. AWCs provide integrated and standardized primary prevention programs and services that promote enhanced and sustained healthy lifestyles to improve the overall well-being of the individual. Please let us know how we can help you!

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