Get Fit for Life Exercise DVD: Transcript of the video (Part 3 of 3)

Here's my friend. Bring it to the top of the head. There you go excellent. Just like that. That's two. That's three. Here we go. Looks good. Here we go. Exactly. This will work the back of your triceps. This will do wonders for you. This is a great way without injuring your elbow. Two. Looks good. Three. And one more. And that's four. Good. Now what we're going to do, let's do the other arm. Let's go to the left. Arm comes up. Okay. Bring it down to the top of your head. Excellent. Steady motion, notice this steady motion. You never get in a rush with these exercises, okay? Looks good here. Veterans you look like a million bucks. That's two. Looks good. Looking good and you notice you can do this exercise seated down as well. Looks good this is three.

Greg: Okay and that's the last exercise. Wonderful. Looks great veterans. And that's our exercises for the arms.

Intermediate Strength Training - Strength Training: Back

Greg: Now will learn an exercise that's going to help workout our backs. What we're going to do is that we're going to lean slightly forward, while bracing up against the chair. Okay. We're going to tighten up. Be careful of your back. You want to straighten out your back. You want to inhale on your belly. Now what we're going to do you're going to pull the weight straight to your side. Okay? And we're going to do four reps. This is an excellent way of doing this exercise and you notice that my legs, my legs are slightly bent to help stabilize my body. Okay, we'll do four. Okay then what you want to do, you just want to alternate. Reverse the leg position. Once again pulling the weight straight to your side, okay, not out. Pull the weight right up to your side. This is an excellent back exercise. Veterans, once again glad to see you. Okay. Alright, here's what we're going to do. Like I said we're going to put your right leg forward. You're going to lean forward slightly. Okay. Bend your knees just a little bit. Give you a little stabilization. The weight comes right to your side. Excellent okay? Remember to be mindful to straighten out your back, be mindful of your back, and inhale on your belly. Okay? And we're going to do four like that. Looks good. It's an easy exercise, it seems like its easy right now but when you get to about 10 or 15 reps, you'll feel it. This is a good steady exercise. It's a great one for your back. Okay that's three. Last one is four. Okay, now let's rotate. Reverse your position. Okay? Once again bend your knees slightly. Looking good veterans. And pull the weight up to your side. Looks great. One, two. Good. Looks good. Three. Good. One more. Good. And that's four okay? Now, do one more for me and I just want to remind you that have to be concerned about your back, so make sure that your back is arched. Keep your back straight and inhale on your abdominal muscles and you'll be fine. Five. One more. That's rep number six. Outstanding. That's a very excellent exercise for your back.

Intermediate Strength Training - Chair Squat

Greg: Now our next exercise is for your legs. We call this a chair squat. Now what you have to do, you move forward to the edge of your chair. Check your feet. Make sure your feet are shoulder width apart, okay, and that your legs are at a 90-degree angle. Okay then all you do is simply stand up. Easy like that. I'll do four reps. Come down. Touch the edge of the chair. Push back up. Number two. It's a very good exercise for your overall legs. Number three. This is a good one, a very safe exercise also. Push up, that's number four. Okay? Now veterans your turn. Alright here we go. We're going to stand up real easy. Touch the seat of the chair then raise back up. Here we go veterans, let's go. One. Looks great. Come down and touch the seat of the chair and go back up. Excellent. Two. Go back down. Touch the seat of the chair. Three. Looking great veterans. One more. Excellent. That's four. Now while we're standing veterans we're going to do our heel raises. What we're going to do you just push up slowly on your toes. Raise up. Good that's one. Looking great veterans. That's two. Good. Great for your calves. Good stretch for your lower leg. Three and four. Once again now we can sit down veterans. Once again you guys have done wonderful job today. You look great. Outstanding work.


Stretching - Sitting and Standing

Dennis: Hi. Welcome to the stretching portion of our program. Here are some tips to get the most out of your stretches. Remember to stretch in both directions. Stretch with a slow and smooth movement. Okay. Stretch to a point where you place a mild but not painful stretch on the muscles. When you repeat the stretch you should be able to go a little further without pain. Hold each stretch for 10 to 30 seconds, and then repeat that stretch 3 to 5 times. Breathe slowly in and out during the stretch without holding your breath. If the stretch causes too much pain, stop doing it or do it more gently. Make sure to listen to your body. You guys ready to do some stretches?

Veterans: Yeah.

Stretching - Neck

Dennis: Alright, let' go. The first stretch we're going to do is a stretch to the side with our neck. What we're going to do is just gently tilt our head to the left side. Make sure your arms are hanging gently to the side, nice and free. Try not to lean into that stretch or lift your shoulder up towards that side of your neck. Just let the head hang gently and we're going to count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Come on up to the midline. Now remember you can do these stretches between 10 and 30 seconds each. We're just going to go for 15 so you can follow along. Not let's go ahead and stretch to the opposite side. Let's gently tilt our head to the right making sure that your arms are hanging freely at their side. Don't lift your shoulder. Feel that nice stretch on the left side of your neck as you count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Come back up to the midline and now we're going to go ahead and stretch the muscles on the back of our neck by letting our head hang forward just a little bit. Make sure that when you do the stretch that your posture stays upright and that you don't lean forward into the stretch. Okay? Let's go ahead and drop our heads forward nice and slow. Let's let our heads hang for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Come back up nice and slow and we'll get ready for our next stretch.

Stretching - Shoulder/Arm

Dennis: The next stretch that we're going to do is called the shoulder and the arm. You guys ready? Alright. Now remember to do these stretches to a level that is comfortable for you, okay? Now what we're going to do is we're going to take our left arm, straighten it out in front, reach across our right side and with our right hand grab the upper part of our left arm and pull it towards your body. You're going to feel it stretch on the back of your shoulder and in your upper back on the left hand side. Just gently pull that to the side and we're going to demonstrate for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. And gently bring that arm back down. Reach up with your right hand, nice and easy. Left hand grabs the upper part of the right arm and pulls it in very gently. Let's stretch for 15 seconds.

Dennis: One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. And gently relax. Good job guys. Now let's get ready for the next stretch.

Stretching - Triceps

Dennis: Now the next stretch that we're going to do is called the triceps stretch. These are the muscles on the back part of the upper arm. I'm going to show you a couple of different ways you can do this. Take your left hand; put it behind your head. Reach over the top and grab your elbow and pull it in until you feel a stretch on the back of your upper arm. If that's too difficult for you, depending on your comfort level, you can also reach across the front and pull it in this way. Whichever works best for you. We're going to go ahead and hold for 10 to 15 seconds. Are you guys ready?

Veterans: Ready.

Dennis: Alright. Let's do our stretch. Left arm up. Reach behind your head. Grab your elbow and pull it in towards you and you'll feel that stretch on the back of these muscles. Now remember all of these stretches should be done to a comfortable level. Don't do anything that hurts you. Hold for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Slowly release that arm. Bring your right hand up, hand behind your head. Left hand reaches up and grabs the elbow on this side and pulls it in for the stretch for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Gently release. Great job guys. Let's move on to the next stretch.

Stretching - Mid-back

Dennis: Now the next stretch that we're going to do is for the middle and upper part of the back. Okay veterans are you ready?

Veterans: Yeah.

Dennis: Okay let's go. This is a real easy one. Clasp your hands together in front of you, with straight elbows, and you're going to reach forward from your shoulders only and bend your head forward just a little bit. You're going to feel a stretch in the upper and middle back muscles. Make sure that you try to breath during this stretch okay? Don't forget to breathe. Let's hold for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, drop your arms and come back up straight. Good job guys.

Stretching - Trunk/Torso

Dennis: Now the next stretch we're going to do is for the trunk or torso and it's going to stretch out the muscles on the side of your body here. The first thing that you want to do is reach up with your left hand. You guys ready?

Veterans: Ready.

Dennis: Alright guys, let's stretch. Left arm up over the head, nice and straight, and then gently stretch that left arm over to the left-hand side. You're going to feel a little bit of a stretch on the left-hand side of your trunk or torso. Let's go ahead and hold that for 15 seconds. Ready? One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay let's sit back up straight again and drop that left arm. Reach up tall with the right hand. Make sure that you're breathing. Straight arm and gently stretch to the left-hand side. You're going to feel the stretch on the right side of your muscles over here. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Come back up to the center, drop your arm and relax. And let's get ready for the next stretch.

Stretching - Lower Back

Dennis: Now we're going to stretch the muscles in our lower back. You guys ready to do some stretches? Okay, follow along with me. All you've got to do, this is real easy, just take your hands, relax your arms and let them hand down the middle and just gently reach for the floor and fold in half. Now remember when you do these stretches you never want to hold your breath and you only want to go to a point that's comfortable for you. Let's go ahead and hold this stretch for 10 to 30 seconds. We're going to go 15 you guys. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Come on up slow. Use your hands on your knees if you need to.

Stretching - Trunk Rotation

Dennis: The next stretch we're going to do is called a trunk rotation stretch. It's going to stretch the muscles on the side of your torso or trunk. You guys ready to do some stretches?

Veterans: Yes.

Dennis: Okay, we're going to go to our left side first. Now what you want to do is sit squarely up on the edge of your seat, keep your hips facing forward, and turn your shoulders and your trunk to the left. If you can, if you need some help, to the best of your ability grab onto the armrest and the back of the chair and turn toward that side. Looking over your left shoulder with your chin and turning your head. We're going to go ahead and hold for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, gently come back to the middle. Remember to keep breathing and only do what's comfortable for you. Okay? Let's go ahead and go to the right side. Reach over as best as you can and stretch to that side. Look over your right shoulder. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, come back to the middle nice and slow. Moving on.

Stretching - Gluteal Stretch

Dennis: Okay, the next stretch that we're going to do is called the gluteal stretch.

Dennis: This is a stretch that stretches the muscles on the gluteal, the rear end area, or the back of the thigh, or the lower back. This is a real easy stretch to do. Now those of you that might have some knee issues you might want to go ahead and the back of the leg behind the knee. For those of you that are okay with your knees, go ahead and grab the front. Keep your chest up nice and tall. Sit upright and pull your knee towards your chest to a point that's comfortable for you. Very easy stretch. You veterans ready to do some stretches?

Veterans: Ready.

Dennis: Excellent, let's move on. Okay, what I want you to do is go ahead and reach down, grab your knee, pull it up towards you. Pull it in to a point that is comfortable for you and let's hold for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Gently release that leg and reach down and grab the other one. Remember to keep breathing. Okay? Pull it up nice and tall. Sit up straight. And one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Gently release your leg. Put it back down on the floor. Good job guys.

Stretching - Hamstring

Dennis: Now the next stretch that we're going to do is a stretch for the hamstring muscles and those are the muscles that are on the back of the thigh. What you want to do is put your leg out straight in front of you straight and if you need to go ahead and put your hands on your opposite leg to hold yourself up for some support. Keeping your back nice and flat you stretch yourself forward to a level that is comfortable for you. You're going to feel a little bit of tightness on the back of your leg but don't stretch to anything that's too uncomfortable. Okay? Are you veterans ready to do some stretching?

Veterans: Ready.

Dennis: Alright. Well Mary's going to show us how to do one if you need to you can go ahead and put your foot up on a stool or a box. Go ahead and put your heel out in front of you, left side. Good. Knee straight. Hands on your right knee to hold yourself up. Head and chest up nice and tall and stretch forward nice and easy. Back flat. If you'd like a little bit more stretch than that you can also pull your toes up just a little bit. You can feel that stretch in the middle of the back of the knee. Let's count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, let's go ahead and sit back up. Let's switch legs. Now your right leg is out so your right knee is straight. Go ahead and pull your heel out in front of you. Hands on your left leg holding yourself up. Back nice and flat and let's stretch forward for 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. And come on up. How's that feel guys?

Veterans: Very good!

Dennis: Alright, excellent job.

Stretching - Standing Arm Stretch

Dennis: Okay, now we're going to do some more arm stretches. Are you veterans ready?

Veterans: Ready.

Dennis: Alright, excellent. Take your left arm and stretch it straight out in front of you. Take your right arm, grab the back of the upper arm on the left side and pull it across just above the elbow joint. Exhale slowly pulling your arm in toward your chest. Let's go ahead and aim to keep your hips and shoulders facing forward throughout this stretch. You guys let's count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Let's go ahead and release that arm. Bring your right hand up straight out in front. Take your left hand, put it on the back of the upper arm on the right side and pull it across to the left nice and easy and stretch. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Gently release. Get ready for the next stretch.

Stretching - Standing Back Stretch

Dennis: We're going to do another back stretch. This is one for the upper and middle muscles in your back. Guys go ahead put your hands together. Clasp your fingers. Round out your shoulders in front of you and stretch forward pressing your arms away from your body. Feel the stretch in your upper back. Try not to lean forward into it okay? Let's count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay let's go ahead and stand back up nice and easy. Good job veterans.

Stretching - Spine Twist

Dennis: Okay the next stretch we're going to do is called the lying spine twist. Okay veterans let's go ahead and lay down on our mats. Now we're going to show you a few different ways you can do this. The first way we're going to show you is going to be something at the beginner level. Okay, arms straight out to the side. Palms down. Let's bring your knees up. Feet flat on the floor and knees together. When going to go ahead and let our hips roll to left side. Keeping your knees together, go ahead and role. I want you to find the point where you can get to the stretch where it's comfortable and bearable. Okay? Let's count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay let's slowly pull it back to the midline, and go ahead and keep rolling over onto the right side. Feel that stretch. Find that point and let's go ahead and count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Let's go ahead and bring our knees back to the center and straighten our knees out. Now I'm going to go ahead and show you some intermediate ways to do this for those of you that can do it. Lonnie's going to give me a hand with this. Lonnie let's go ahead and pick up your right knee. Cross it over to your left side. Now I want you to take your left arm, put it on your knee, and stretch that leg across. Just give it a pull. Keep this shoulder on the floor. Now this is an intermediate level way of doing this if you can bear this.

Dennis: Let's go ahead and count to 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay let's bring that back to the center and stretch your leg straight out. Good job Lonnie, thank you. Sam's going to show me the other way to do it. Sam let's go ahead and bring you legs out straight. Let's bring that left leg up across the right knee. Come across with your right hand and pull that left knee across to the right side and stretch for 15. Ready? One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Excellent job Sam. Let's bring those legs out straight, nice and relaxed. Now I'm going to go ahead and show you one more way that you can do this that's slightly more advanced if you can go ahead and handle this. Now we don't want anybody doing anything that going to hurt yourself. Be careful with these. Let's go ahead and pick up your right leg. Bring it across your left knee. Right hand behind you. Left arm across the right knee and turn your shoulders. Look over your right shoulder. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, slowly come back. Straighten both legs out. Bring your left leg up across your right knee. Take your right arm and reach across your left knee and look over your left shoulder. Count for one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay relax. Come back to the center. Straighten out your legs. Good job veterans.

Stretching - Quadriceps

Dennis: The next stretch we're going to do is a quadriceps stretch and these are the muscles that are on the front of your thigh above the knee. Now if you have a problem being able to grab your ankle, back here behind your leg, I want you to go ahead and grab a chair and put it behind you. You're also going to have to grasp a chair or something solid in front of you to help hold you up. Now all you're going to need to do is put your foot up on the chair, with your hands holding you up in the front, go ahead and lower yourself straight down keeping your knee underneath you and you go down to a point where you can feel that stretch in the muscles in the front of the thigh. Go to a point that's comfortable for you. Hold for 15 seconds and then come back up. Now I'm going to go ahead and move the chair so I can show you a couple of different ways that you can do this. Now if you have no problem grabbing hold of your ankle, you've got a couple of different ways to do that as well. You can either grab the front of your foot, your ankle, or if you can't reach well enough go ahead and grab your pant leg. I'm going to go ahead and hold onto my ankle. Pull your heel into your buttocks keeping your knees together as best you can and hold for 15 seconds. Now are you ready to do some stretches with me Sam? Alright Sam let's go ahead. We're going to do it for 15 seconds. You guys ready? Go ahead and grab a leg. Pull it up behind you keeping your knees together. Keep yourself up nice and tight and pull it in towards you buttocks and hold for 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Gently release. Let's switch sides Sam. Go ahead and grab your right leg pull it up behind you nice and easy. Let's hold for 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. And gently release. Good job Sam.

Stretching - Calf Stretch

Dennis: Okay, let's move on to the calf stretch. The calf muscles are the muscles that are on the back of the lower leg. Now the best way to do this stretch is with your hands against the wall, but you can go ahead and use a chair for assistance if you need to, just make sure that your chair is nice and sturdy and won't tip over. Now let's go ahead and put our hands up against the wall and put yourself in a nice split stance here. We're going to do ours first with our right leg forward and left leg back. All you have to do is bend your front leg, in this case your right knee and press your left heel back down to the floor and rock the knee forward until you feel a nice stretch in the back of the calf. Keep this leg straight. So you can feel that stretch. Let's go ahead and count for 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay let's come on up and switch legs. That's left leg forward, right leg back. Make sure that the left knee is slightly bent and right knee is straight and heel is pressing into the floor. Let's rock forward and feel that stretch. There it is. Now let's count for 15. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay come on up. Now if a wall is not available, here is how you can do that same calf stretch using a nice sturdy chair for balance. Position yourself in your split stance, right leg in front left leg in back. Stay nice and tall and remember to keep your front knee slightly bent. As you bend your knee forward remember to keep pressing the back of that heel into the floor keeping your back knee straight until you feel that stretch on the back of your calf muscles. Hold that for 15 seconds. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, stand back up. Feet together. Split stance other leg, right leg back. Bend your front knee slightly keeping the back knee straight. Press that heel into the floor. Bend you knees forward until you feel that stretch on your calf muscles. Nice and easy. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Okay, come on up guys. Very good veterans. Good job.

Heather French Henry: Congratulations you did it! You're already on your way to a healthier life. At the beginning of this DVD, we promised to introduce you to some veterans who joined the Healthier US Veterans fitness program with some incredible results. Let's listen to their stories and remember if they can do it so can you.

Bill Bloom: I was considered obese. I was on two different blood pressure medicines. I was on two different diabetes drugs. They were discussing the possibility of moving me to insulin.

Joseph Violante: Before starting this program I was concerned about my weight. I was about 30 pounds overweight. My clothes were getting tight. I was feeling very tired and wanted to get involved with this program to lose weight and feel better about myself.

Cheri Lazanis: I've been morbidly obese for about 20 years and before that I struggled with my weight. My weight had just gone beyond anything it seemed like I could control. I felt totally hopeless.

Robert Wallace: I'd been getting annual physicals and the doctors kept telling me that I was borderline this, borderline that, and I let that go a couple of times and then I decided that when I heard the VA was going to come out with a program to encourage veterans to lose weight for better health I said it's about time that I changed my lifestyle.

Bill Bloom: The MOVE program had a lot of education and a lot of direction. With the program I lost 70 pounds. I was able to move from obese through to overweight and then through to normal weight.

Joseph Violante: I found out about the HealthierUS Veterans program from the Secretary of Veterans Affairs when he kicked it off at the press club and the veteran service organizations wanted to get involved and get involved in the competition.

Robert Wallace: We all said why don't we have a challenge, a veterans challenge. If it was good enough for veterans we should be leading the charge.

Bill Bloom: Since I went into the MOVE program I'm not taking any more blood pressure medicines and my blood sugar is right in the normal zone now.

Cheri Lazanis: I've lost 60 pounds so far. I still have that much to lose, but I'm just so encouraged and I really have hope now and just recently my doctor took me off of my blood pressure medicine to see how things go so I'm very excited about that.

Joseph Violante: I definitely feel better now than I did in the past. I have a lot more energy, feel more comfortable, and my clothes are fitting a lot better.

Cheri Lazanis: I feel so much better today. There isn't any comparison to the way I felt before. I just have so much less pain. I feel so much more energized now than I did before.

Bill Bloom: I feel like I have more energy. I'm able to walk around more. I'm able to enjoy my grandchildren more. It's a win-win situation for many reasons. One reason is I'm feeling better. I'm probably going to live longer and the manpower that would have been devoted to some of my problems can be better used for some of the fellows and ladies coming back from Iraq right now.

Robert Wallace: I think that the veterans have lead the example for this country in everything they've done. Veterans are always at the top so veterans should lead the way in a healthier USA.

Denise Austin: I'm so pleased that you're taking steps to becoming Fit for Life. We encourage you to keep up your efforts. Together with the President's Council on Physical Fitness and Sports we'd like to reward your hard work. You and your family can go to the website you can see on the screen to log your activity and earn awards. You can earn the Presidential Active Lifestyle award by performing regular activity for 30 minutes a day on at least 5 days per week for a total of 6 weeks. There are more than 100 activities that you could choose from. That means if you stick with the program, you can earn an award in a little over a month. So what are you waiting for?

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Tip of the Day

Tip of Day

Stop putting things off! Pick one thing you have been putting off such as scheduling an appointment, running an errand, or returning a phone call, and do it immediately. Taking care of one nagging responsibility can be revitalizing and can improve your overall attitude.

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