The Mountaineer Physical Fitness Center is equipped with a diverse set of amenities designed to help make you stronger and keep you fit, to include:

• Free weights
• Plate loaded equipment
• Cardio machines
• Nautilus machines
• Group Fitness Classes
• Personal trainers
• TRX machines & suspension training
• Family fitness rooms (cardio only)
• Large screen TV's in the cardio room
• Friendly customer service
• Lockers (dressing rooms for male and female)
• Saunas (18 years and older)
• 2 separate exercise rooms
• 24/7 access

The Mountaineer Sports and Physical Fitness Center is free and open to all eligible Family and MWR authorized users (16 and older), including retirees and family members.

USAG Rheinland-Pfalz Family and MWR Sports and Physical Fitness department offers a wide variety of sport activities throughout the year, offering a well-balanced program for our diverse community. We have everything ranging from community-wide 5K runs/walks all the way to Unit Level/team sports.

Get fit and stay active by taking part in one of our annual programs offered to the Baumholder Community, which include programs such as:

• Racquetball
• Softball
• Flag football
• Basketball
• Soccer
• Volleyball
• Boxing

The overall benefit of being active and fit is a quality of life improvement, allowing you the capability to be able to do things you enjoy for longer periods of time. Learn what it takes to be stronger in our calorie-crunching group fitness classes, taught by certified instructors.

USAG Rheinland-Pfalz Family and MWR Sports and Physical Fitness Centers offer a wide range of group fitness classes available to help you achieve your weight-loss or training goals.

For a complete list of group fitness classes currently available, to include the locations, times, and details, please check out our Sports & Fitness Monthly Calendar.

Classes available throughout the Baumholder Military Community, may include:

Circuit Training

This is a great calorie burn class! It involves a combination of medium to intense cardio and muscular endurance exercises that challenge different muscle groups. Cardio sessions are only between 3 and 6 minutes. Compound exercises are used for the muscular endurance sessions in order to work more than one muscle group at a time achieving a full-body exercise. The Interval
Cardio & Exercise class fall under the "Circuit Training" category.

Spin

A low impact, high-intensity workout that burns calories like no other cardio class. Follow your instructor on imaginary bike rides that will include endurance rides and challenging climbs up hills and fast down hills.

Zumba®

Fuses hypnotic Latin rhythms, hip-hop, and easy-to-follow aerobic moves to create a high energy, fat-burning "dance" fitness classes that will blow you away!

Cardio-Kickboxing

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.

Progressive Muscle Relaxation

This class introduces how to perform a simple self-healing technique that you can do at home! Progressive Muscle Relaxation is a natural process that helps an individual learn how to gently place themselves in a sleeping state, while they are still awake. It is a simple process of commanding all muscles in your body to relax in order to enhance and expedite the healing process.

Fitness Classes Available to Military Units

Baumholder Sports & Physical Fitness offers specialty fitness classes for units or squadrons who are looking to vary their fitness regimen and change their normal physical training (P.T) sessions. The classes that are offered/available for Military Units, include High Intensity Interval Training (HIIT), Circuit Training, and Self-Circuit Training. Interested Units/Squads must coordinate and arrange an attendance schedule with the Fitness Facility Specialist in advance.

Cost

Prices may vary per class, service and/or packages offered through the Sports and Fitness department.

Registration Information

Walk-ins are welcomed for any individual group fitness classes; however, Military Units interested in participating in designated PT sessions must coordinate in advance. Registration can be done by contacting or stopping by at one of the following locations:

Sports Office
Smith Barracks, Bldg. 8105
DSN: (314)531-2929/2924/2925
Commercial: +49 (0)611-143-531-2929 or +49 (0)611-143-531-2924 or +49 (0)611-143-531-2925

Mountaineer Physical Fitness Center
Smith Barracks, Bldg. 8220
DSN: (314)531-3404/3405
Commercial: +49 (0)611-143-531-3404

Hall of Champions Physical Fitness Center
Smith Barracks, Bldg. 8105
DSN: (314)531-2925/2836
Commercial: +49 (0)611-143-531-2925 or +49 (0)611-143-531-2836

For those who would like a more personalized fitness plan, we have several certified personal trainers who can help start you on the road to a healthier and fitter lifestyle.

Getting in shape, having a toned body and being in good health are three things that just about every person in the world desires. As we age, our metabolism slows down making it that much harder to lose weight and stay fit. There's no magic pill or simple solution to weight loss, but there are some things that you can do to help you achieve your fitness goals regardless of your age.

Before we delve into those things, it's important to understand that getting in shape, toning your abs and losing weight isn't all about exercise. There's a lot more to it than that, such as getting an adequate amount of sleep, reducing caloric intake, consuming plenty of water and more. Nonetheless, here are four tips to help you achieve your fitness goals:

1. Set Realistic Goals – All too often, we set goals for ourselves only to fail at them. The primary reason we fail is because the goal that we set was a long-term goal. Instead of setting long-term goals that are almost impossible to achieve, set yourself several short-term goals that can realistically be met. This not only helps you actually meet your goals, but it helps to keep you motivated on your fitness journey.

2. Start Slow – The saying "No Pain, No Gain" does not necessarily apply. Instead, start slow. Don't rush into things. If you start off too fast, you are more likely to quit. Whether starting slow means taking the stairs at work instead of the elevator or reducing the number of soft drinks that you drink a day from 5 to 3, go at your own pace so that you the probability of achieving your fitness goals are much higher.

3. Get Plenty of Sleep – While you may think it's not necessarily the most important thing in the world, adequate rest (especially if you are exercising) is critical in maintaining a healthy body. Without sleep, your body is like a car running on fumes. If you are dieting and exercising but not getting enough sleep, you could really be putting your body in danger.

4. Stay Hydrated – It is of vital importance to remain properly hydrated when exercising. When you sweat, you are losing body weight. But if your body doesn't have adequate hydration, the cardiovascular system becomes stressed resulting in decreased physical performance. Therefore, it is recommended to drink a couple of glasses of water prior to physical activity, at least five ounces every 20 minutes during physical activity and at least a couple of glasses of water following physical activity.

Many find it difficult to reach their fitness goals because they are not adequately educated and motivated. If this is something that you are worried about, you may want to consider talking with our local Family and MWR fitness professionals.

Believe it or not, running can be a lifesaver in a number of ways. Not only will it help you get into shape and lose weight, but running will also help you improve your overall health. Plus, you'll be a lot happier when you are in shape and healthier, all of which can be gained through a little bit of sports and fitness. If you haven't incorporated running into your lifestyle yet, then you are truly missing out. However, it isn't something that you'll be able to do perfectly overnight, as it will take time to build up your momentum. And don't expect to be able to join in on the 5K this month because you need to build your endurance before you tackle something like that.

The Need to Ease Into Running

If you've tried running before and didn't succeed, why do you think that is? For most individuals, it is because they started too fast. They tried to run full-speed ahead without ever trying to slow it down and take it easy. By doing this, running quickly became a turn-off and was put on the back burner. Impatience may get the best of you in times like these (building up to running fast), but it is better for you and your body overall if you wait it out and not try to do too much at one time – especially early in the game

Start by Walking and Jogging NOT Running

You don't want to start off running – this is where most people make their very first mistake. You want to start by jogging and walking. By doing this, you are strengthening your bones and getting your body into shape. This is all so that you can actually tackle running without feeling as if you need to fall over and pass out.

Time Yourself

You will want to start with a brisk warm up walk that usually lasts for about five minutes, then you want to alternate periods of jogging and walking. It's usually best to start off with the same amount of time – jog for two, walk for two. As you progress, you can start to increase the time that you jog and decrease the amount of time that you walk; however, do not eliminate walking for several weeks at which time you will be able to handle a warm-up and a straight run.

It's time for you to take control of your life. If you want sculpted quads and a flat, ripped abdomen, running is your ticket to all that and much more. Start with a combination of walking and running, as outlined above, and work your way into just running. This is the best way to build yourself up for participating in Family and MWR Cross Country or any type of outdoor recreation, such as hiking.

Attention Fitness Fanatics! Make the most of your warm-up and your workout! Check the below to see what 20 minutes of cardio can do for you!

Better fitness is within reach for everyone! Stop by one of your local Family and MWR Physical Fitness Centers and start today! 

 The Commander’s Cup Program is designed to recognize Battalions and separate Units that accumulate the highest number of points from consistent involvement, participation, and team achievement in Garrison sporting and recreation activities.

The following sports and fitness events are included in the Commander’s Cup Program:

• Softball
• Combat cross country
• Flag football
• Basketball
• Soccer
• Volleyball
• Army 10-miler qualifying race
• Combatives
• Running events
• Installation hosted events (i.e. boxing, golf, obstacle courses, pool, etc.).

1. What are acceptable forms of ID for access to the physical fitness centers?

Acceptable forms of ID include a Military issued ID card or an installation pass.

2. Who is eligible to use the fitness centers?

The following patrons are eligible to use the fitness centers:

1. All U.S. active duty military and their Family members with ID Card.
2. U.S. DOD civilian ID Card holders and Family members with ID Card.
3. Retired military ID Card holders.
4. Local Nationals (LN) who are employed by the Rheinland Pfalz Community will be permitted to use the facilities with identification (installation pass).
5. Local or Foreign Nationals may be guests of authorized users, guests will be required to sign in at the issue room and be accompanied at all times by the authorized ID Cardholder while utilizing the facility. Authorized customers will at all times, be responsible for the conduct of their guests. Authorized customers will also be responsible for any damages to equipment or facility caused by their guests.
6. NATO Soldiers with a valid ID Card.

3. What is the youth age policy for the physical fitness centers?

Children, ages 11 and under, are only authorized to use large recreational areas with direct supervision of an adult; i.e. Gym and instructional rooms. Youth, ages 12-15, are only authorized to use the gym, cardio equipment, weight room and racquetball court with the direct supervision of an adult. Sports & Fitness Center use is open to qualified patrons, ages 16 and older. Youth, ages 16-18, do not require the supervision of an adult and are authorized access to the fitness facilities and equipment (with the exception of the sauna). Patrons must be 18 years or older to use the sauna.

4. Are strollers or baby carriages allowed in the fitness area?

No. Unfortunately, due to safety standards strollers or baby carriages are restricted from all fitness areas.

5. Do the physical fitness centers have a dress code?

Yes. All fitness center patrons must be appropriately attired in order to use the facility, i.e., t-shirts, sweatshirts, athletic shorts or sweatpants. Tank tops and sleeveless shirts must cover chest area and be designed as outerwear. Inappropriate attire such as exposed midriffs and clothing designed to be worn as an undergarment is not allowed. Combat boots are only allowed in the in the Nautilus and free weight rooms. Non-marking court shoes are required in the aerobic rooms, basketball court and racquetball court. Portable audio devices are allowed only with headphones. Patrons who do not conform to the above standards will be asked to comply or leave the facility.

6. Are there personal trainers available by request?

Yes. Please contact your local Family and MWR Sports and Physical Fitness Centers directly for details and/or to sign-up.

7. Can I request specific music to be played?

No, unfortunately all fitness centers play the live local radio broadcast via Armed Forces Network (AFN). Portable audio devices are allowed (only with headphones).

8. What is the age requirement for the Parent Tot areas?

Hall of Champions and Mountaineer Physical Fitness Centers offer family fitness rooms for cardio only. Please ensure you check the facilities “Amenities” section via our website on their specific facility page. These family fitness rooms are open and authorized for small children with the direct supervision of an adult (children may not be left unattended while in this area). Fitness facilities without specific family fitness rooms do authorized children, ages 11 and under, to use large recreational areas with direct supervision of an adult; i.e., gym and instructional rooms.

9. Can visitors use the fitness centers?

Yes. Visitors are welcome to utilize the fitness centers as long as they are accompanied and signed in by a Military ID card holder.

10. How much are the fitness center classes?

Fitness center classes may range in cost based on the program offered. Most recurring fitness classes are generally priced as follows: $4.00 per class or $30 for a 10 class package.

11. Are there spa & wellness services available?

Currently, USAG Rheinland-Pfalz Baumholder do offer special spa & wellness services, which is located at the ALL ABOUT YOU SPA on Smith Barracks at the Lagerhoff Inn.

12. What are the prices of spa & wellness services?

Prices may vary per service and/or package. Please visit our call our facility for more details at DSN: DSN (314) 531-2915 or Commercial: +49 (0)611-143-531-2915, and/or visit our website by going to the Spa & Wellness Center Facility Page.