Over the course of his 12-year Army career, Staff Sergeant Jonathon Nolen-Kitchen’s journey of growth and self-discovery has been framed around and powered by small, impactful changes.
While he met the baseline requirements to become a soldier at the start of his career, the competitive nature of those around him made Jonathon quickly realize that he had to figure out how to do better. To complete the physical tasks that were required of his new life, Jonathon picked up a new favorite pastime: working out. Fitness became something he not only enjoyed, but also looked forward to, as it introduced him to new ways of improving his body. It led him to constantly look for new ways to improve his body.
What he learned was to start small. “Your first step doesn’t have to be huge. Start by researching the change you want to make. Whether you’re reading about it, watching videos on social media or even getting advice from ChatGPT, you’re bound to find a small action that can point you in the right direction.”
He adds: “When you begin implementing small changes, you will start to notice the positive impact they have on your health over time, which can inspire you to pursue even more significant changes. For example, taking a picture of yourself every day, documenting your weight loss or weight gain journey, can have a giant impact on your motivation.”
His fitness journey eventually led him to enroll in the H2F-Integrator Course, formerly known as the Master Fitness Trainer Course, which prepares students for the role of unit advisor. In that position, individuals advise their commanders on holistic readiness, facilitate training on the topic for their entire units and develop and implement physical training. The course also teaches soldiers how to rehabilitate their bodies after an injury and how to apply that knowledge to healing others.
“The Army recognized that the old way of doing physical training wasn’t as effective and needed to change,” Jonathon says of the program. “Because soldiers weren’t recovering from injuries fast enough or improving their physical fitness. So, just like with any organization, we had to adapt our way of training soldiers. I was also fortunate to have leaders I admired as a young soldier, who helped shape me into the leader I am today by listening to and being empathetic towards soldiers.”
The H2F-Integrator Course gave Jonathon a foundation upon which to build his fitness knowledge, which he continues to do to this day. He also supplements his self-care toolkit by turning to a veritable army (no pun intended) of medical professionals with all physical and mental health concerns.
“One thing I’ve often heard the older guys in the Army say is that you can’t take care of anyone else if you’re not taking care of yourself,” Jonathon says. “That always resonated with me. That’s what makes the concept of holistic health – not only taking care of yourself physically, but also mentally and spiritually – so important. If I’m not sleeping well, if I feel like I’m dealing with high levels of stress, I’m gonna make sure to get it checked out. I’m a big advocate of that. Mental health, physical health, any injuries? Go to the doctor!”
“I believe it is important to set goals for yourself and to follow through on them,” he continues. “Your future self will be glad that both your present and past selves put in that work. It can be a challenge, but the results are definitely worth it in the long run.”
Jonathon’s fitness journey unlocked a new level of drive and motivation. He paired that with the discipline and life skill he picked up with the help of his peers and fellow soldiers along the way. The combination has allowed him to position himself to take advantage of one of the most lauded Army benefits: access to a fully-funded college education.
Today Jonathon finds himself balancing work life, family life and his dedication to his physical health with homework and study sessions. He is currently working towards a degree in Criminology with a concentration in Forensic Science at Southern New Hampshire University. Once completed, his degree will allow him to merge his Army career with a childhood interest in police work.
Recognizing how loaded his own schedule has become, Jonathon acknowledges that, in one conversation, much of what he’s been able to accomplish might seem overwhelming. Yet another reminder of how big of a life you can create by knocking out a series of small shifts.
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And check out the video below to learn more about Jonathon’s journey, in his words: