“The military community just gets me. It’s like no other. Military spouses have a special bond. You don’t get it unless you’re a part of it.” I’m sure we’ve all heard these statements before, and some of us may have even said them. Yes, the military community is special, but there are other communities out there who do understand us, who do get us, who do have a similar sister/brotherhood.
One of those communities is CrossFit. Yes, please keep reading, I promise this is not all about the workout of the day and how much we can lift. CrossFit has a community; it’s one of the things people like most about it. The CrossFit community and the military community have so much in common that you find a lot of the same people in both. Here are some of the ways they’re the same.
When you show up to a new duty station as a military spouse, you start making friends before the boxes are unpacked. Within the first week, you have a hairdresser, a babysitter, at least one invitation for Thanksgiving, and some emergency contacts. When you walk into a CrossFit gym, you receive a similar welcome. You’ll meet new people immediately, they’ll start asking you questions, figure out what else you have in common, what mutual friends you have and you’ll be part of the group before the workout starts.
2. They show up for each other.
In the military community, we show up for each other day in and day out. Your neighbor will snag your kids off the bus if you’re not home or show up with dinner that night you are going to lose it. CrossFit friends are the same. One CrossFit friend, who works as a labor and delivery nurse, showed up to deliver her fellow athlete’s baby because of the bond they created at the gym. Sounds a lot like that military spouse who drove you to the hospital and held the camera so your spouse could watch the delivery downrange, right?
3. They cheer you on, even when they’re suffering.
There is nothing as heartwarming as watching a military spouse who just sent their spouse off on deployment excitedly holding the hand of their friend who is welcoming their spouse home. Being happy for our friends is what makes friendships rock-solid. In CrossFit, we can do the same. We cheer on new personal bests while we beat ourselves up for not going harder. We celebrate wins as a team, always.
Everyone needs that friend who tells you when you have spinach dip in your teeth, and you’ll find that friend in a CrossFit gym and the military spouse community. The one who texts you at 4:45 a.m. and says they’re picking you up on the way to the gym. It may even be the same one who comes over and sits you down on the couch with your six-month-old while they fold your laundry, so you finally rest. They know what you need, and they make sure you do it.
5. They are truly a family.
From coffee groups to impromptu backyard barbeques, military spouses cling to each other when they live far from family. They put up with the good, the bad, and the screaming toddler while you’re trying to finish book club. CrossFit friends do the same thing. They hold your toddler so you can finish the workout, they tell you when to take a break and rest, they support you in every part of your life. Family comes first, and if you are a military spouse who CrossFits, you have two awesome families.
We see this in CrossFit affiliates and among the top athletes. Just like we see military spouses rally around the brand-new spouse while simultaneously showing up for the seasoned spouse. In the past few weeks, we’ve seen athletes cross goals off their list while competing against each other on an international level. We’ve seen tears of joy and frustration. We’ve seen pranks and fun head-to-head matchups, even one that took place at the US Army Warrior Fitness Center at Fort Knox.
BLUF: Community is everything. Find your people. Hold on tight.
MARINE CORPS BASE CAMP PENDLETON, Calif. – Marine, former LAPD officer and novelist, Joseph Wambaugh, sat down with the Marine Corps Entertainment Media Liaison Office and discussed how his service gave him the values needed to pave the way for two successful careers, Aug. 9 2020.
Joseph Wambaugh is well known in the entertainment industry for his best-selling police novels and contributions to several television shows and feature films. Though much of his inspiration came from a long and distinguished career as a police officer with the Los Angeles Police Department, he attributes his work ethic and core values to another period in his life. Joseph Wambaugh is one of the few and the proud, the Marines. One whose service to America began in the mid-1950s.
In the second iteration of a series of dialogues with successful Marine veterans we found Wambaugh to be insightful, interesting, and able to provide key nuggets of wisdom to pass along to any Marine, veteran and citizen alike.
Wambaugh has written many prevalent novels to include “The New Centurions”, “The Choirboys”, “The Onion Field” and “Hollywood Station” to name a few. Twenty-one books in all, 13 fiction and eight non-fiction. Like many former Marines, he credits the Marine Corps with teaching him the value of an honest days’ work and, most importantly, for helping him mature.
“I was born in East Pittsburgh, Pennsylvania … an only child in a blue-collar family and lived there until I was 14 years old,” said Wambaugh. “It was about that time when my parents and I came to Ontario, California to bury a relative. Sunny California looked nothing like gritty, grimy Pittsburgh so we ended up staying. My father supported us as a washing machine repairman. I was a lazy student, almost always the youngest in my class. I graduated from Chaffey High School when I was nearly 17 and a half, too young to get a real job and with no college ambition. I talked my mother into signing for me and along with my best friend, joined the Marine Corps July 7, 1954. The Marine Corps made me grow up and realize the value and necessity of hard work.”
Wambaugh’s time in the Corps included service on both coasts of the United States. Early during his time as a Marine, he was assigned a few different occupations. However, it was his final assignment that foreshadowed his future successes.
“After boot camp in San Diego, I was sent to Jacksonville for training as an airplane mechanic but had no mechanical dexterity,” said Wambaugh. “I was then transferred to Marine Corps Air Station El Toro. My MOS [Military Occupational Specialty] was 0141, also known then as ‘office pinkie’, after my sergeant major discovered that I did learn one thing in high school – I could type. I spent the last 18 months of my enlistment at Camp Pendleton as a company clerk.”
Wambaugh married his high school sweetheart Dee while in the service and they have been married nearly 65 years. He took several college courses while off duty and by the time he was discharged he had accumulated some credits to put toward an undergraduate degree. He decided to use the Montgomery GI Bill along with the California Veteran’s Bill to finance a degree in English. He initially wanted to become a schoolteacher, however he learned the LAPD had openings and paid fairly well. Now mature, educated and with life experience as a Marine, he easily completed the requirements “To Protect and Serve” as a police officer. He was sworn in May 5, 1960.
Reflecting on his childhood and his service as a Marine and police officer, Wambaugh recalled always finding inspiration through reading. “Being an avid reader gave me an ability to express myself on paper,” Wambaugh said. “As a young boy I found Jack London’s works in the public library and read “The Call of the Wild” three times.”
It wasn’t only classics that inspired him. Like many children from his era, he also found joy reading comic books and watching movies.
“As an only child I got a generous one-dollar allowance each week and would buy five comic books every Saturday, then go to the movies and buy penny pretzels and a popsicle,” said Wambaugh. “That pretty much took care of the allowance.”
When asked about how he got started as a writer, Wambaugh remembered it being somewhat challenging but rewarding nonetheless. “I was a cop for nearly a decade before I began experimenting with short stories. I would send them to cheap magazines and they would write back with swift rejections,” recalled Wambaugh. “I finally decided to try for a famous magazine…”Playboy.” My short story was rejected but I couldn’t believe that someone actually had read it so I sent it to them a second time. This time my rejection said, ‘It’s no better this time than it was last time, schmuck,'” Wambaugh said smiling. “Many years later, when I was a bestselling author, “Playboy” asked me to write a story. I never got around to it and looked everywhere for the ‘Dear Schmuck letter’ to send back but couldn’t find it.”
Wambaugh’s first break came when his best-selling novel, “The New Centurions,” was optioned into a motion picture where it was adapted for the screen by an Oscar-winning screenwriter and starred an Oscar-winning actor. George C. Scott, another former Marine, played the leading role. This was an exciting time for Wambaugh.
Wambaugh remembered George C. Scott was known for his onset antics, mercurialness and being, at times, somewhat scary.
“For one of the few times I saw him on location or on set, George Scott played a not-so-funny prank on the production team.” Wambaugh said. “The prank included a prop revolver and blank cartridges and I’ll leave it at that. As we all settled down, George was suddenly buoyant and pumped. He had just done something very dangerous and he loved it. He was a peculiar fellow, but a truly great actor.”
From humble beginnings to entertainment celebrity, Wambaugh recalled being flattered that his work was so popular and how it led to the start of some great relationships.
“Of course, it was heady stuff, finding myself a casual acquaintance of so many celebrities,” said Wambaugh. “Director Harold Becker, who directed “The Onion Field” and “The Black Marble” from scripts I had adapted from my books, became a dear friend. He created the TV show ‘Police Story’, which was a big hit in the 1970s. He was ahead of his time and commonly told stories of female police officers, as he believed them more detailed in their storytelling.
Service as a police officer became increasingly difficult for Wambaugh as his celebrity grew. He eventually had to decide between his artistic work and his service as a police officer.
“Eventually it was becoming impossible for me to do police work,” Wambaugh said. “People I arrested were asking me to cast them in ‘Police Story.’ Others came to my station hoping I would read their manuscripts. My celebrity wiped out my ability to do police work and I reluctantly left the LAPD after 14 great years.”
When asked about what advice he had for Marines seeking a career in entertainment, Wambaugh offered a few insightful tips.
“I’m rather proud of my willpower when it comes to working day or night without letup until the job is done,” said Wambaugh. “I never lost that intensity until a book or script was finished. I think that growing up from the age of 17 until the age of 20 as a young Marine taught me to embrace and value hard work. There are all sorts of tangible and intangible rewards that come from knowing we have done our best and never backed off until the job was done.”
His advice for storytelling in the industry was very direct. Wambaugh offered, “Keep your audience broad so it appeals to the most possible people because cynically but truthfully, Hollywood is motivated by money. Action and violence should probably be tempered.”
The Headquarters Marine Corps Communication Directorate Los Angeles Office, assists directors, producers, and writers in the entertainment industry by providing Department of Defense support for major motion pictures, television shows, video games, and documentaries. The office aids in informing and educating the public on the roles and missions, history, operations, and training of the United States Marine Corps.
This article originally appeared on DVIDS. Follow @DVIDShub on Twitter.
Making it through selection to serve in one of America’s elite special operations units marks an unusual milestone in a service member’s career. Making the cut serves as the culmination of a lifetime of preparation and hard work, while simultaneously ushering in a new era full of brutal challenges, higher stakes, and even longer days ahead. Becoming a Green Beret is a lot like earning a spot on a professional football team: when everyone is elite, it takes something special to stand out.
Former Green Beret and current Director of Player Development for the Indianapolis Colts Brian Decker knows that, and he’s managed to quantify that something special into a model that improved candidate selection rates by thirty percent in his last Special Forces unit. Now, he’s brought that same model to the NFL.
(Courtesy of the Indianapolis Colts)
“What Brian did was change the paradigm,” said Col. Glenn Thomas, Decker’s former boss at Fort Bragg. “People get accustomed to looking at things the same way and applying the same solutions to the same problems. Brian challenged our assumptions. He took things that had generally been intangibles and turned them into tangibles.”
Football is, in many ways, analogous for war, with a combination of strategy and brute force playing out in a melee of individual skirmishes with the singular goal of advancing deep into enemy territory. The stakes in a football game are lower than in war, of course, but in the minds and hearts of those playing, themes like sacrifice and commitment are just prevalent between the hash marks as they are on the battlefield.
The thing is, despite the hard metrics both NFL teams and military units have been measuring for decades (using tests to assess things like speed and strength), many would contend that once a person has proven their physical ability to perform at that level, the real elements that dictate success or failure tend to be less tangible. A timed run can’t measure a soldier’s ability to dig deep in a firefight, nor can a series of drills determine if a rookie could handle the incredible pressure of playing at the professional level.
Decker believes there are some things that set elite operators apart in all fields, whether we’re talking combat operations or professional football.
(U.S. Army photo by Sgt. Steven Lewis)
“One of the things about professional sports, rock climbing, parachuting, jumping from 123,000 feet in space to Earth, they’re all really hard things to do,” Decker explains.
“I think if you remove the sport, specific skills and domain from it, you find that (elite performers) are a lot alike. I think the demands placed upon greatness look a lot alike, regardless of field.”
Roughly half of all first-round draft picks in the NFL wash out of the league, and with so much money riding on these decisions, NFL teams have spent years trying to devise ways to predict a player’s success before they sign the contract. From Decker’s perspective, however, they simply haven’t been measuring the right things.
Teams are taking big financial risks with their draft picks. The entire franchise could be effected by these decisions for years to come.
So Decker set out to quantify the unquantifiable–to find a way to use numerical measurements for seemingly intangible elements of a player’s personality like their drive or desire to succeed, their responses to stress, and their emotional intelligence. If all other things are equal, Decker’s approach states, it’s those qualifiers that will indicate the likelihood of a player’s (or Special Forces candidate’s) success.
The hard part is assigning hard numbers to such things in a uniform way, and while Decker won’t reveal the exact metrics he uses for his assessments, the success his program has been enjoying in the Colts’ locker room seems to speak for itself.
“Every team in the league is doing a lot of work in terms of psychological evaluations, and has been doing it forever and ever,” says Joe Banner, the former Browns CEO who gave Decker his first job in the league in 2014.
“But his approach, and the types of questions he asks, and his ability to synthesize information and get to the right conclusions, that part of it is absolutely groundbreaking. There is nobody in the league doing what he’s doing as effectively.”
Last season the Colts went 10-6, marking a turnaround for the franchise.
Once Decker has met with a prospective player and made his assessments, he always follows the math up with five specific questions meant to steer his line of thinking:
Does this player have a favorable development profile?
Does he have a profile that supports handling pressure and adversity?
Does he have a good learning and support system?
Is he a character risk, and if so, how do we understand that risk and help this player?
Is he a good fit?
But it takes a lot more than assigning some figures and asking lofty questions. Prior to this season’s draft, Decker interviewed and assessed over 160 players. Next year, he plans to top 300.
“This is a commitment industry,” Decker, who served in the military for 22 years, explains. “That’s another thing I like about football. You can’t just be here for the T-shirt. You gotta give a pound of flesh to do this.”
I used to think the distance run in the Marine Corps PT test was BS, antiquated, and pretty useless. Seriously, how the hell was a 3 mile run in go-fasters supposed to prove that I would be able to operate in combat with a full kit of more than 50 lbs of gear?
What does the distance run even measure, and is that actually relevant to the demands of the job of someone expected to perform in combat? Is aerobic fitness really what we think it is? Should the same standard be expected of all service members?
(U.S. Navy photo by Mass Communication Specialist 3rd Class Joe Boggio)
What the test measures.
The distance run on the military PT tests is “designed” to measure aerobic endurance and by proxy cardiovascular health.
Aerobic endurance is more difficult to measure than you think though. The faster you run, the more energy you need to fuel that running. That means your body needs to be more efficient at using oxygen to create energy, since that’s what aerobic exercise actually is, movement fueled using oxygen.
If your body isn’t used to using oxygen to create fuel to run at a certain intensity, it will begin to switch over to anaerobic respiration. Anaerobic respiration occurs when you’re running so fast that the body can’t adequately use oxygen to make fuel. That’s what the “an” in anaerobic means: ‘without’ oxygen.
You know you are in the aerobic zone if you can still speak in short sentences while running, AKA, the talk test. You’re in the anaerobic zone if you can’t. Pretty simple right?
Using this logic, a PT ‘distance’ run that requires you to run so hard that you can’t speak at all, let alone in short sentences, is not a test of aerobic endurance. It’s a test of anaerobic endurance and lactate threshold.
A true test of aerobic endurance would be something like a run that measures heart rate or administers a talk test periodically to see when someone switches from aerobic to anaerobic. Something similar to what doctors do when testing heart rate variability.
(U.S. Army photo by Pfc. Carlie Lopez)
How does this translate to real life?
The main thing that aerobic endurance tells us is the efficiency of the heart at getting oxygen into the bloodstream so that it can be used to make energy. We find that level of cardiovascular fitness at the aerobic threshold. This is a very important thing to measure, especially in a world where cardiovascular disease is the #1 cause of death.
From the aerobic threshold on the run is showing how much lactate a person can handle. The body’s ability to handle that burning feeling in the muscles that occurs when you’re in an anaerobic state is very important. That’s what the 880m run in the USMC CFT measures as well as the Sprint-Drag-Carry in the Army CFT. Will someone have to move many miles as fast as possible in a combat scenario? Most definitely. Will they ever have to do that same thing in go-fasters and silkies? That’s doubtful.
The mere fact that the PT run isn’t done in boots means that it doesn’t translate very well to job-specific tasks. Especially for troops that are expected to be combat ready.
The expectation is entirely different for those that work in an office all the time and will never be expected to go to combat. For those troops, aerobic endurance is more important since cardiovascular disease is more likely to kill them than incoming mortar fire (that you may need to run away from as anaerobically quickly as possible.)
(Photo by Lance Cpl. Shane Manson)
Use the test to measure what you need to train.
Which category do you fall in? Combat or non-combat?
The answer to that question should dictate how you train for the distance run portion of your PT test.
If you’re training for combat, get great at operating in a high-stress, more anaerobically dominated environment in a full combat kit.
If you’re training to not die from heart disease train to up your aerobic threshold to make your heart better at pumping oxygen.
TO ANSWER THE HEADLINE QUESTION: Yes, your PT run matters; it just depends on how.
Even though all members of the DOD have vowed to protect the country, that doesn’t mean every member will be doing that in the same exact way. For that reason, it’s foolish to expect everyone to train the same way with the same end in sight.
If you’re trying to figure out how to train in order to get better at your job or just get healthier check out the Mighty Fit Plan!
Being in the military is hard. I served in the military for 13 long years, and I know how demanding and exhausting that job is. But, do you guys want to know what’s hard too?
Being a military spouse.
Being a military spouse comes without a title, without a rank, without the specialized training, and most of all, without the brotherhood that accompanies the life of an armed forces member and that, my friends, is not easy. Out of all the jobs that I have done in my life, and believe me when I say that I have had my share of challenging and insanely stressful jobs, being a military spouse has been, by far, the most difficult one.
I still remember when I became a military spouse 21 years ago. By the time I became Mrs. Morales, I was already a hard-core soldier. A soldier that had been trained to go to war, trained to kill, trained to survive in the most difficult situations, but also trained to save lives. Yes, I was trained to be a combat medic in the Army, a job that I enjoyed doing with all my heart, but one thing the Army never trained me for was becoming a military spouse, which I became when I was just a 20 year old kid.
U.S. Army Spc. Leo Leroy gets a kiss from Regina Leroy and a bow-wow welcome from dogs Yoshi and Bruiser at a homecoming ceremony on Fort Hood, Texas, Nov. 28, 2009.
(U.S. Army photo by Spc. Sharla Lewis)
My friend, the spouse of a Foreign Service Officer, asked me once how it felt to be a military spouse, especially during war time. When she asked me that, I realized that, as much as I wanted to tell her how it felt, I didn’t have the words to express all I wanted to say, so I froze, and after a while, she changed the topic and I never got the chance to give her an answer to her difficult question. But, now that I think about it, I do have an answer.
Military spouses come from all backgrounds, and all of us characterize ourselves as strong individuals who are not only capable of running a household by ourselves, but who are also experts at making miracles out of nothing. I’m sure that most military spouses out there will agree with me. But, those of you who are not military spouses may be thinking, what’s wrong with that? Well, let me tell you.
Have you ever been in a position where being strong is the only choice you have even when your entire world is collapsing on top of you? Well, that’s what military spouses do every single day, and the difference between our service members and us is that, we don’t get trained for such challenging job. We are just expected to perform the job and move on.
As a soldier, I had many great and challenging experiences, but nothing could ever compare to living at home as a military spouse. There were many times when my husband was overseas when I questioned my commitment to the military, and no, I don’t mean my commitment as a soldier, I questioned my commitment as a military spouse.
Capt. Lucas Frokjer, officer in charge of the flightline for Marine Heavy Helicopter Squadron 463, reunites with his family after returning from a seven-month deployment with HMH-463.
(Photo by Lance Cpl. Jacob Barber)
I still remember the time when my husband was sent to West Africa for 18 months. Those 18 months were the longest 18 months of my life. At that time, I was not only serving in the military myself, but I immediately became the sole caregiver of three children, who needed my full attention and my full support, but three children who also used to go to bed, every single day, crying because they didn’t know when or if their father was going to come home again.
How did I survive those 18 months under those circumstances, you may ask? Well, let me tell you; I became a functional zombie. A zombie who was able to keep three children alive, keep a household running while serving in the military herself, but most important of all, able to stay strong amid all the challenges that came into her life during those 18 months. Challenges that I had zero control over them, but that I knew I had to overcome not only for the well-being of my children, but also for the sake of my marriage. And again, that’s a job I was never trained for.
The bottom-line is, Marielys the soldier was a very strong individual, but Marielys the military spouse had to be even stronger. I wasn’t trained for this job, but I did it proudly so that my husband could go and serve his country without having to worry about anything other than the mission he was assigned to do. And for that, I can proudly say that I am not only an Army veteran, but I was also A Badass Military Spouse.
Marielys Camacho-Reyes formerly served for 13 years in the US Army, first as a Combat Medic and later on as a Human Resources Manager. She also served in the US Army for 21 years as a Badass Army Wife. She is currently a stay home mom and a member of the Vet Voices Program in Central FL.
The views expressed in this article are the author’s own.
This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.
Trying to deadlift a weight that is entirely too heavy for you is a great way to start demonizing the deadlift. Take your time in progressing to heavier weights. There’s no rush; you literally have the rest of your life to get to a three times bodyweight deadlift.
Maybe you did manage to get the weight to the top of the rep. This is not the time to lose tension; a weight that causes you to lose tightness at the top will make you regret picking it up on the way down.
This is where most of you will find the answer to your pain.
Your lats aren’t firing. Watch the video to learn how to turn on those lats with every rep. You’ll stop putting extra stress on your low back if you are properly engaging your lats.
Even though the deadlift is considered a pull, there is still a push aspect to it. Spend some time actively pressing your feet through the floor in your next session. You will immediately notice the difference as well as a relief in your low back.
The deadlift is a hip hinge movement. It isn’t a squat. Learn how to hip hinge using the drill in the video above. It will prevent the bar from getting in your way during the deadlift and causing extra stress on the low back as opposed to the glutes where you should be hinging from.
You’re so special that maybe the conventional deadlift isn’t good enough for you. If you have a hard time getting into position in the straight bar deadlift try another variation. The trap bar can be your friend here, as can a kettlebell.
If your shoes have the word “air” in their name, or the word “comfort” anywhere in their product description take them off when deadlifting. The cushion creates an unstable base that your body needs to compensate for. That compensation takes away from your form and can cause pain in the low back.
90% of people are in flexion (see #2). The rest of you may be in hyperextension at the top of the movement. If that’s the case, check out the video and learn how to wake up your glutes so that you can engage them instead of throwing all of your weight into your low back.
Here’s the full video to correct all potential low back issues in the deadlift. Get in the gym, apply your fix, and keep training!
1. Well, at least you don’t have to get him/her a gift right away.
I’m sorry, what? I will more than likely still get my spouse a gift and squirrel it away until they get home, but also why is that the one thing you think I am thinking about the most? Our gift to each other will be a phone call or a quick Skype call. That is better than any other gift either one of us could get each other.
2. Well, you signed up for this, why are you surprised?
I may shank the next person that says that. Just saying. I fell in love with a human not their occupation. Their occupation is a small part of who they are and we adjust to the situation. We are simply making it each day at a time.
3. Wait, the military won’t send him/her home for the holidays?!
You realize that the military does not care what day of the week it is let alone a holiday. Stop with the silliness. The service members are on a deployment, field exercise, staff duty, etc. they cannot come home.
4. Why are you staying here? Why aren’t you just moving home?
Well, I have a whole life and network system I have established at the base that I can’t just abandon. Yes, I miss my family and will come home to visit them, but it isn’t possible for me to move home while my spouse is away.
5. He’s only in overseas why don’t you just go visit him/her?
Are you planning on paying for the ticket or…? We are living on a budget and don’t have the luxury of always going to visit each other. The idea is great but not practical. Also, do you know what a war zone is?
Army Chief of Staff Gen. George W. Casey Jr. displays some holiday spirit as he speaks to the soldiers of 1st Armored Division in Germany.
(US Army photo)
6. At least you don’t have kids, it would be so much worse.
Thank you? It is still hard to be apart from my spouse even though we don’t have kids. Can someone just hand me a bottle of wine the next time someone tries to comfort me with that.
7. Well at least the kids are young, they won’t remember.
The kids will still miss their parent. The kids will still ask where they are first thing in the morning. Looking around the house, seeing if their dad/mom will surprise them or waiting patiently by the phone to hear their voice. No it won’t be easy no matter the age of our kids, but we make it work.
8. Isn’t it nice to have your own space? I love when my husband isn’t home.
Well, I much prefer when he is home, but that is just me. We have spent enough time apart I am ready to be together again. Sure a nice weekend apart spent with family or my girlfriends is nice, but after a few months I am more than ready for him/her to be home.
Lancer Brigade soldier makes it home for the holidays.
(US Army photo)
9. Ask when is he coming home and immediately respond with, “Well, that isn’t too far away.”
One day is too far away. Yes, my countdown app has helped me stay focused and able to remember we are one day closer, but somedays (most days) it is far too many days away. Minutes feel like days, days feel like weeks, weeks feel like months, and so forth. It is a long and frustrating experience I would not wish on my worst enemy.
10. Why are you visiting his side of the family? He’s not even home.
They are still family. No matter if my spouse is home or not I am going to see my in-laws at holidays. They are as special to me as my own family and I want to see them. It is silly to think that just because my spouse isn’t home I would not go see that side of the family.
11. Aren’t you scared he’s going to get lonely being so far away?
Well, yes he may get lonely, but so will I. Yes, we will have struggles, but we also have each other. We also have our phones, Skype, Facebook messenger, various apps that will get us through the time apart. We also have our friends that will help us deal with the frustrations that come with time spent apart.
Soldiers gather together during a Christmas service at Combat Outpost Shur Andam, Afghanistan.
(U.S. Army Photo by Sgt. Joshua Edwards)
12. Well, one year my spouse had to go out of town for an extended weekend so I completely understand what you are going through.
Seriously, if anyone comes to me with this this holiday season you better be handing me a bottle of chardonnay with that comment. Yes, some couples go through time apart from their loved one, but no one understands the separation like other military significant others. It is a different, it is an everyday struggle, a daunting task that only can be dealt with by fellow military spouses that understand the hardships that will happen and that are happening.
This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.
The back squat is often referred to as the king of all exercises, especially by those who frequently squat — and those who like a nice booty. But does it live up to the hype? And, more importantly, should you be squatting to get you closer to your fitness goals?
That’s what I call full-body stimulation. Even the face gets a workout…
(Photo by Senior Airman Alyssa Van Hook)
The squat is touted as that exercise which recruits the most muscle mass with the most weight possible.
You may immediately think of thrusters as an exercise that proves this previous statement false. The problem there is that, strength-wise, the upper body lags behind the lower body. So, a weight that may be difficult for you to press overhead will likely be very easy to squat to depth with.
The back squat, on the other hand, isometrically engages the upper body without impacting the work of the lower body.
The barbell back squat actively works just about every muscle from the ribs down if performed correctly, and it also works the shoulders and upper back isometrically.
If you’re one of my clients, you are familiar with the cue, bend the bar over your back. This cue engages the pulling muscles of your back and arms even more, since you are literally trying to bend the bar over your back with your hands. This cue also has the benefit of locking your core into a tighter contraction, so that you can transfer more force from your legs into the weight.
This is the same concept as trying to push a button with a noodle vs a rod. If it’s a really light button, you may be able to do it with a noodle, but it’ll be a lot harder because much of the force is being lost. The rod directly transfers all your energy straight into the button efficiently.
There isn’t another exercise that allows you to move as much weight as the back squat with so many muscles. It can be considered a true test of total strength. Not only that, but it can save you time.
If you only have 45 minutes for a workout, you will be able to hit more muscle groups faster by chunking them into compound exercises like the back squat. Five sets of squats will always be faster than 5 sets of leg extension, 5 sets of leg curl, 5 sets of calf raises, and 5 sets of glute bridges.
For the average trainee, this efficiency approach is more than sufficient for satisfying your need for muscular stimulation. If you are a bodybuilder, a different more isolative approach may be required. Remember, everything is dependent on your goals.
More muscle mass equals more testosterone. The squat is highly effective at building lower-body mass.
(Photo by Sgt. Roger Jackson)
The typical bro-scientist states that the back squat is superior in raising anabolic hormones, like testosterone and growth hormone, which then act like a systemic steroid that boosts your muscle-gaining ability throughout your whole body. This is true to an extent, specifically when you are training at 90% intensity with heavy weights. The boost lasts for about 15-30 minutes.
A 15-30 minute spike of testosterone is enough to make you feel awesome, boost your mood (it has been shown to positively affect both anxiety and depression), and help you keep on gettin’ after it in the gym. 15-30 minutes isn’t enough to boost whole body muscle growth to any considerable degree though. Don’t worry, though — it still helps.
I’ll let that sink in…
You don’t need growth hormone to get huge. You do need it to keep those muscles on the bone though.
(Photo by Petty Officer 1st Class Joseph Rullo)
Growth hormone, despite its name, doesn’t help grow your muscles at all. Its name is super misleading and will probably continue to confuse people — at least until we start communicating via telepathy and no longer have a use for words.
Growth hormone actually grows connective tissue, like tendons and ligaments. It’s still super important, because without it, your huge muscles would tear right off the bone when you flex.
350+ lbs on your back will stimulate growth and your desire to be strong.
(Photo by Airman BrieAnna Stillman)
The real benefit
This spike in testosterone that you experience from heavy squats is enough to make you hungry for more weight, more reps, and more gains, which will result in higher motivation to continue getting in the gym.
The more consistent you are with your lifting sessions, the more muscle mass you will put on. That increase in muscle mass directly correlates to an increase in overall testosterone throughout the entire day, not just during your workout. It raises your testosterone baseline. That means you will have more energy, feel stronger in general, and have a higher capacity to burn fat in general.
Lamar Jackson and the Ravens finally ended the New England Patriots’ defensive reign of terror. Caesar has fallen. Lamar Jackson was cool as a cucumber, affirmed in the belief of his team, unwavering in his pursuit to topple the empire, “That unassailable holds on his rank, unshaked of motion. And that I am he, let me a little show it even in this: That I was constant Cimber should be banished, and constant do remain to keep him so.”
Hope y’all won this week. Let’s dig in.
Lamar Jackson this morning after bringing balance back to the NFL last night:pic.twitter.com/0u2KKjLW64
Lamar Jackson, QB, Ravens- Up until this week, nobody had truly tested the Patriots defense and come out a viable fantasy option. Lamar Jackson might’ve just opened up the floodgates for other fantasy figurehead relevancy against the stout Belichick defense. He ended the night with 28 fantasy points— the 3rd highest QB numbers of the week.
Christian McCaffery, RB, Panthers- There’s simply no stopping McCaffery. He has far outshined the other top three running backs taken this year in Kamara and Barkley. He’s on pace towards a record-breaking season, is completely matchup proof, and puts up numbers regardless of who takes snaps under center.
Zach Ertz, TE, Eagles- The Eagles might be getting cooking. Wentz is utilizing his weapons more and more—and made Ertz the #1 tight end of week 9. Desean Jackson’s season is over, which can only mean more lion share for the trusty tight end moving forward.
Tyler Lockett, WR, Seahawks- Russel Wilson, arguably the NFL’s leading MVP candidate, has a clear favorite target in Lockett. Lockett put up a staggering 40 fantasy points en route to two trips to paydirt. This duo is showing no signs of slowing.
Tevin Coleman? Are you playing tonight bud?pic.twitter.com/zTsxHom6mG
DJ Chark Jr, WR, Jaguars- Chark had fantasy owners salivating at his wide-open matchup against a depleted Texans secondary, however, he ended the game with very little to show for it: only 4 catches for 32 yards. Minshew Mania is officially over as Foles has been named the starter for week 10, so if fantasy owners want Chark to keep his 10+ targets a game, they better hope that he can catch the rock from someone without a handlebar mustache.
Aaron Jones, RB, Packers- “Free Aaron Jones” was the fantasy slogan of many beleaguered fans in 2018. They may have to dust off their old poster boards again, because Jones only touched the ball nine times for a total of 30 rushing yards and a whopping -1 receiving yards. Green Bay’s offense looked very stale against the Chargers; if he doesn’t bounce back next week, he could have a major fall-off come playoff time.
Juju Smith-Schuster, WR, Steelers- Well, it’s official, the Steelers do not have a fantasy WR1 anymore. A year after having 2, a Big Ben injury and some offensive shifting have left their aerial attack impotent. With no other air targets to threaten the defense, Juju is constantly doubled. To make matters worse, his QB can’t seem to get him the ball in open space. His insane talent gives him upside, but that’s like sprinkling Tapatio on a bad burrito. Not enough.
Tevin Coleman, RB, 49ers- A week after his monster 40+ point fantasy week, Coleman put up five fantasy points. Matt Breida seemed the clear go-to guy in an exciting game against the Cardinals. Barring injury, it seems that Coleman’s performance will serve as a lone monolith in a sea of single-digit performances.
Kenyan Drake and Emmanuel Sanders tonight after having a really good game. #SFvsAZpic.twitter.com/BjBKj8tcLf
In the most underrated game of the week, the Raiders and the Lions faced off in a nail biter that went into the final seconds. Stafford and company were absolutely torching the Raiders young, inexperienced, secondary until Worley pulled off the single most athletic catch we have seen in the NFL this year. Didn’t even see it on ESPN? The Raiders and Lions have been shoved out of the media spotlight since the Carter administration. Shame, it’s a beautiful play to watch.
I’m feeling thankful. Maybe because I know orders are on the horizon and there is “change” in the air. Or maybe I’m thankful in spite of it.
Sensing the winds, I can’t help but feel thankful for my military kids. It’s been a long decade filled with multiple schools and countless moves. They’ve said goodbye, more than hello. Yet, they are always ready for adventure. My kids, probably like your kids, always seem to roll with punches, ignoring the winds or leaning hard into it. As a parent, I draw my strength from their resiliency, their never-quit mentality after so many moves. There are many reasons to be thankful for our military kids this season, but here are just a few.
1. Will look an adult in the eyes.
A subtle characteristic of nearly all military kids over the age of six is their uncanny ability to make eye contact with adults when speaking to them. Sounds crazy, but it’s true. Military kids can not only speak to adults, but they make eye contact when they do. Sure, my theory isn’t 100% proven, but I challenge you to talk to any military tween or teen for more than five minutes and you’ll notice their ability to hold a conversation with you while making eye contact. Whether respect for adults comes from experience, diversity or taught at home, I’m thankful for it.
Whether it’s on a playground, in a classroom, at a sporting event or at a ceremony, when the music of our National Anthem starts, military kids will be the first to freeze, turn to the flag and hand to their chest. Grown adults sometimes forget (or don’t know) to remove their hats, stop SnapChat-ing or put down their hot dog when the anthem plays. You can spot a military kid or a Boy Scout in any crowd when the anthem plays. Military kids have watched their parent put on the uniform with a that little flag on the side arm every day. The American flag is a part of their upbringing and I’m thankful for it.
3. Are includers.
There isn’t’ a military kid around that hasn’t been the new kid at least once. Empathy is learned through experience and exposure – military kids have years of both. My kids will nearly break out in hives if they think someone is being left out at lunch or at birthday party. And I know this character trait is runs in deep with military families. Drawing on experience, military kids include the outsider. It’s their superpower.They will embrace the different because they see themselves in others and I’m thankful for it.
4. Are active participants.
Need a someone to play goalkeeper? Need a volunteer to be a lunch buddy? Need a kid to stay behind and clean up? Yep, if there is a military kid in a crowd, they’ll raise their hand. Military kids just want to be a part of action, they want to participate, try out and be helpful. Especially after a tough move, military kids are forced to sit on the sidelines until they see an opening, sometimes they have to make their own opening. Military kids are usually all in, all the time and I’m thankful for it.
New kid having a birthday party? Military kids will show up. School fundraiser? They’ll be there. Need a fifth to play basketball? Just ask. Stocking food at the food bank? They will be five minutes early. Military kids will show up. Whether it’s their upbringing or military values –If my military kid says he’ll will be there, he’ll be there. You can count on military kids andI’m thankful for it.
6. Know problems are designed to be solved.
Military kids, especially the older ones, have the deeper understanding and experience to know there is a solution to nearly every problem. They’ve been thrown into a litany of situations and forced to problem solve. They learn to adapt. They have to, it is survival. From putting on brave face walking into a new school to helping their family shoulder another deployment, they know problems are just challenges ready to be tackled. Military kids are old souls and I’m thankful for it.
Once a friend to a military kid, consider yourself a friend for life. A classmate may not have been in a child’s life for long, but trust me, our kids remember nearly every playdate, experience and conversation. To a military kid, a friendship is treasure they pick up along their journey, a collection of friendships that make up the quilted memory called childhood. Our kids will write, FaceTime, SnapChat, IG and message the heck of out long-distance friends. Military kids have friends across states and continents, but it’s never out of sight out of mind. They are professional friend makers and mean it when they say, “let’s stay in touch.” Kids may not see each other in five years but will pick up exactly where they left off. In truth, our kids need friendships probably more than we’d like to admit. But we promise there is no better friend to have than a military kid. They make the best of friends and I’m thankful for it.
8. Are good for schools.
There are 1.1 million school aged military kids and most attend public schools. Military parents are usually engaged and involved with their child’s education. Whether it’s volunteering, attending ceremonies, homework help or parent-teacher conferences – military kids come with active parents. Teachers and staff can count on their military family population to enroll students who will enrich their school. All military kids have health insurance and a least one parent is always employed which add stability while living a transient lifestyle. Military students bring a fresh perspective and a healthy dose of tolerance into their classroom. Since military students will attend between six and nine schools through their K-12 education, schools can count on our kids to bring their backpack full of resiliency on their first day of school. They make a school a better place for everyone and I’m thankful for it.
Military kids can make a chaotic PCS move into a full-on adventure. They can turn their seven-state DITY move with two dogs into a family vacation. Sure, it’s painful to spend hours in the car with smelly siblings, but I’ll bet you military kids know more about the 50 states, obscure museums, best food on the go and random side show fun than their civilian counterparts. They can sleep in any bed, on the floor, in the car or any restaurant booth almost on demand. They are giddy about a hotel pools, strange souvenir shops, mountain tops, desert sunsets, giant trees and skyscrapers – military kids never tire of being surprised by world around them. They don’t long to return home, but because home is wherever their family is together and for that, I’m thankful.
10. Embrace diversity because they live it.
The upside of moving around the United States and the globe is military kids are exposed to different languages, cultures, cities and people. At ten-years old, my son could read the metro map at the Frankfurt, Germany train station better than I could. At eight years old, my daughter only knew the name for restroom as Water Closet. They would stay up to watch the Iron Bowl (Alabama vs. Auburn) because that’s where they were born. My kids think Texas is best state in the union, but Ohio is the place they want live because it snows. However, they consider Virginia home because that’s the house they liked best. They witnessed firsthand the Syrian refugee crisis on a train trip to Austria and are forever changed by it. They’ve walked halls and gardens of Alcazar in Spain. They’ve attended mass at Notre Dame in Paris and can point out art from Raphael and Michelangelo in the Vatican because of a school project they finished at a DODEA school. They’ve had school field trips to National Archives in D.C. and placed wreaths on U.S. military tombstones in France, they danced through cathedrals older than the United States and did somersaults on ancient ruins in Rome. Their favorite sport is futbol, but not the American kind. They speak a little of Spanish, German and French, but wish they knew Chinese and Arabic. We are raising good beings. Whether it’s living in Japan or England, Kansas or California – this life allows us to expose them to so many different people and cultures – something their civilian peers can’t easily do. They don’t know a world full people who look and think like them and they are better humans for it. It’s a gift for our kids to live this military lifestyle and I am wholeheartedly thankful for it.
This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.
Lifting weights makes you better at everything else that’s important in your life.
Literally everything, like mindset and self-esteem, but especially any physical pursuit you may be engaged in…
[instagram https://www.instagram.com/p/Bj3PorVHCIx/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “How many times you workout each week can be optimized but, not by selecting a certain number of days that you train. . The main things that…”
Do you have other active hobbies that you care about?
Where do you want to be in 10 years?
Resistance training serves all these goals. Allow me to spit some of that good gouge on just how this is possible and why you should be lifting a few sessions a week no matter who you are.
It takes strength to run in boots. Any imbalances you may have become amplified with boots or a pack on, or at extreme distances.
(U.S. Marine Corps photo by Cpl. John C. Lamb/Released)
Long distance runners
Let’s take a marathoner, for example, just to jump to the most extreme end of the spectrum away from the standard lifter. The focus of a marathoner is to run 26.2 miles as fast as possible. All other goals are secondary to that.
In order to be the best marathoner possible, more than running is required. Specifically, having the strength to actually run properly is imperative. Many running injuries come from overuse and fatigue. When a runner is tired, the muscles most prone to injury are those that are the weakest.
The best way to prevent a weak hamstring from destroying a marathoning career is not to let the hamstring get weak in the first place. That’s where resistance training comes in. The gym is the place where a marathoner can specifically target those muscles that give out first and bring them up to snuff.
When practicing your sport of choice, you can’t focus on a weakness–you need to try to hide it or overcompensate in another way.
Dad/Grandpa/Mom/Meemaw was doing so well, but then it got hard for him/her to get up and down the stairs. Eventually, he/she fell and ended up in the hospital (my grandmother needed a new steel hip). That’s when things started to spiral. He/she stopped making sense, couldn’t use the bathroom alone anymore, and needed someone around 24/7.
That’s usually around the point when you start wondering if they would be better off “in the great beyond.” Someone always says this: “If I ever get that bad, pull the plug.”
More lower body strength strongly correlates to a higher quality of life later in life. Dr. Austin Baraki gets into the nitty-gritty here.
The most efficient and safest way of increasing lower body strength is properly regulated resistance training. Check out the middle of this article for the quantitative pros of resistance training over other exercise modalities.
Strength is unbiased. Just show up and do the work.
If your main priority is strength or size gains, then you should get in the gym obviously. There is no one on planet earth that would argue weight lifting won’t get you stronger or more muscular. Leaner? As spelled out in this article here, resistance training is actually the most efficient method to burn body fat in the long run. Sure a crash diet or some intense HIIT sessions can help in the short term, but their benefits are what we call diminishing returns. Not to mention that they have the potential to spur a negative relationship with food or exercise. Try instead the nomad approach, laid out here, which includes a solid resistance training regimen of a few days a week.
If you don’t desire to flying drop kick another human being you have no pulse.
If marathoners, the elderly, and those seeking fat loss can all benefit from lifting weights, you can bet your jalapeño cheese spread that those benefits extend to every other pursuit imaginable. Think of your gym sessions as survivability training for your body so that when you do choose to pursue something new, you have a solid base of capable muscle to back you up.
We train to extend the quality of our lives but also to potentially save the life of someone else.
(U.S. Marine Corps photo by Gunnery Sgt. Alexis R. Mulero)
The reason we train
The purpose of training is to extend the length of quality years that we live by allowing us to turn up the volume on the things we value.
If you value aesthetics, train accordingly.
If you need to survive in combat, train accordingly.
If you want to play with your kids, train accordingly.
If you have a crush on the yoga instructor, train accordingly. Without being a stalker creep.
If you have your first marathon coming up, train accordingly.
If you are gunning for a promotion and need a perfect score on the PFT, train accordingly.
REMEMBER: Wherever your values may lie strength (and a resistance training plan) is a core component.
As military spouses, we are all too familiar with the phrase “hurry up and wait.” When it comes to the health and safety of our families in our homes, enough is enough.
When we heard from our network that families were struggling with the safety and deterioration of their military homes, we mobilized the Military Family Advisory Network’s research process so that we could learn more. Our goal was simple: understand what is happening through scientific data. Good data can be powerful and hard to ignore.
We created a survey that allowed us to take a deep dive into the issue, and we shared what we learned with the Department of Defense, Congress, and the general public. We made sure our data was actionable, because our priority is shortening the time between the identification of an issue and the deployment of a solution.
Sadly, it has been one year and one week since we released findings from our Privatized Military Housing Survey, and families are still struggling. It should not have taken a survey with nearly 17,000 military families sharing their experiences with us – many of which were severe – to drive change. The entire country heard about what was happening in military housing in the nightly news, in the paper, and on social media. Despite the overwhelming number of heartbreaking stories, the brave testimonies from military spouses, the news coverage, and the compelling data, families are still struggling.
Based on what we hear, we believe that those who are entrusted with fixing this issue are on the right path, but we also know that there is a long way to go. We understand that for the military families who have spent months in temporary housing or hotels, who have thrown away thousands of dollars’ worth of furniture due to water damage, have lived with pests, and worst of all, who are struggled with the health-implications that can be associated with mold or lead, actions speak louder than words. We understand that the trust between military families and housing offices (and those charged with oversight) continues to erode as families wait for a Tenant Bill of Rights and increased accountability.
We commit to keeping the pressure up and continuing to learn from families who share their experiences with us, and we commit to doing so in collaboration with everyone who has a vested interest in supporting our community. That is why MFAN created the Military Housing Roundtable. During our first meeting, we took a step back to answer a few key questions: What is happening that is causing families to choose to live in military housing? Do military families have other safe and affordable options? Or, do they feel stuck? Based on these questions, here’s what we know:
We need to bring together public and private agencies to ensure that military families have a central hub where they can get the information they need.
We need to explore what is happening in housing and rental markets near installations.
We need to educate families on the Service Member Civil Relief act, so they know their rights when they are signing a lease or need to move.
We need to teach families the dangers of mold and lead, show them where to look, how to safely navigate these hazards, and where to turn for help if they discover them in their homes.
Most importantly, we need to elevate the voices of military families, because as the last year has shown us, their experiences matter. MFAN is proud to have provided the microphone for these families through our research. We are honored to be able to create collaborative solutions with Roundtable attendees – which included nonprofits, military and veteran service organizations, subject matter experts on environmental risks, the Department of Defense, the military services, and businesses with a mission of supporting military families.
We are committed to rallying together to fix this because we all know one thing for certain: military families deserve a safe place to live, raise their families, and call home.
In March, parents across the country began hunkering down at home with kids of all ages. Stay-at-home orders going into effect across states at different times left many juggling both parenting and teaching, and trying to find a way forward.
As temperatures across the nation heat up, parents have taken to driveways and sidewalks to ease that at-home blues for their kids, letting creativity take the lead with sidewalk chalk designs.
For Abbey Tucker, a mom of four girls ages 3, 7, 11 and 13, the creativity began with her oldest child.
“My oldest daughter drew some balloons at the start of quarantine,” the Atlanta-area mom told We Are The Mighty.
“I took a photo of my 3 year old with them and loved it so we decided to try some more and it took off from there. The ideas come from lots of places – the internet, favorite Disney films or just things we would love to do that we can’t do right now.”
Heather Gibb, a central Pennsylvania mom of three, can relate.
“It all started with Ella asking me to draw her a princess carriage to sit in,” Gibb said, referencing her 5 year-old daughter. “So I Googled it because I actually am terrible at drawing unless I have a picture.”
Gibb said that the princess carriage led to her son, Rhett, wanting a crocodile.
“And that led to me getting 100 other ideas from Pinterest,” she shared.
When Heather Tenneson of Madison, Alabama had to cancel a much-anticipated family trip to Disney World, she took her daughters using chalk (and a little bit of imagination) in the driveway.
Tucker, Gibb and Tenneson are just three examples of parents taking their creativity outdoors.
When We Are the Mighty asked parents to share how they were getting creative with their kids outside, they delivered. Messages of hope and inspiration, Disney characters, stained-glass inspired works of art, learning tools and games came tumbling into our inbox from every corner of the country.
(Amber — California)
(Austin — Pennsylvania)
(Austin — California)
(Calvin — Sugar Hill, Georgia)
(Courtney — Kansas City)
(Declan — Honolulu, Hawaii)
(Jordan — Pennsylvania)
(Kayden — Harrisburg, PA)
(Kayden Willa — Harrisburg, PA)
(Lauren son Maddox, pictured — Littleton, CO)
(Max — Honolulu)
(Nicole — Las Vegas)
(Rachel — Oxford, MS)
(Rachel — Oxford, MS)
(Rachel — Oxford, MS)
(Robyn — Houston, Texas)
(Robyn — Houston, Texas)
(Robyn — Houston, Texas)
(Robyn — Houston, Texas)
(Robyn — Houston, Texas)
(Robyn — Houston, Texas)
Whether parents are encouraging creativity through art, looking for a family-friendly outdoor activity, or simply seeking another way to entertain kids at home, sidewalk chalk delivers.