Fantasy Football Playoffs After Action Report: Week 14 - We Are The Mighty
MIGHTY FIT

Fantasy Football Playoffs After Action Report: Week 14

We’re doing things a little different this week. It’s playoff time, and that means that the lineup you have is pretty much the lineup you’re sticking with. Trade deadlines are done. So all of our assessments will be about player outlook over the next two weeks. The waiver wire is (mostly) picked clean, but if you had injuries, or if you have a player with rough matchups down the backstretch, look no further; we’re here to give you the edge you need to win that $140 office pool.


Austin Ekeler takes a screen pass in the flat from Philip Rivers and goes 84 yards untouched for a TD. #Chargers lead 31-3. #Jaguars have hit rock bottom. (via @NFL)pic.twitter.com/1qmLWHMwI4

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Interesting playoff must starts

Austin Ekeler, RB, Chargers- Austin Ekeler just racked up the rare running back triple-double: 100 yards receiving and 100 yards rushing in the same game. He was the top running back this week, is the #4 overall RB total, and he plays a questionable Minnesota defense next week, followed by an atrocious Oakland defense the following week. He’s a must start.

Ryan Tannehill, QB, Titans- Here’s an interesting stat for you: in the last four weeks, the only quarterback who has averaged more touchdowns per drive than Tannehill is Lamar Jackson. The Titans are white-hot, and it’s mostly in part to the stellar play of “Tan Marino.”

Allen Robinson, WR, Bears- Allen Robinson has the benefit of being the only offensive weapon on the entire Bears offense. This responsibility comes with insanely high usage, and therefore, fantasy value. He’s also going three straight games of +20 points.

Jared Cook, TE, Saints- Jared Cook had two catches on Sunday—both going for touchdowns. His huge frame and sure hands make him the perfect endzone target for an aging Drew Brees who’s catching his second wind. He has 4 touchdowns over the last four games on one of the highest scoring-offenses in the NFL.

Steelers D/ST- The Steelers are the #2 fantasy defense. After a slow start in the first three weeks, they’re averaging over 16 points a game. That includes 13 against the insanely dominant Baltimore offense, 19 against Indianapolis at their offensive peak, and 22 against a loaded Rams offense. They’re essentially matchup proof and, even better, they play the Jets on championship week.



When you started Mike Williams over AJ Brown in a playoff matchuppic.twitter.com/9qbEUXm0RB

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Potential waiver wire pickups

A.J. Brown, WR, Titans- A.J. Brown is the favorite target of the 2nd hottest quarterback in the NFL right now. He has deep threat ability (just ask Oakland after an 83 yarder he took to the house), and Derrick Henry forces linebackers and safeties to play underneath, exposing defenses. Go with the hot hand.

Raheem Mostert, RB, 49ers- Mostert is, for some reason, only rostered in 23% of leagues. The hesitation must be around the jumble in San Francisco’s backfield, but last Sunday, Mostert got the bulk of the carries and was by far the leading fantasy back for the 49ers. He has +20 points in the last two games, and the ESPN app keeps downplaying him for some reason, so he remains on the waivers. Worth a move if you are short a back.

Deandre Washington, RB, Raiders- Most people thought Washington would split carries with Jalen Richard when Josh Jacobs’ last-second scratch showed up on the injury report. They were mostly wrong—as Washington was used as the feature back in a lopsided affair against the Titans. While that may have been a last-second gameplan adjustment (I.e. simply swapping Jacobs usage for Washington) is left to be seen. However, if you have Jacobs, he is a solid handcuff.

Drew Lock, QB, Broncos- Well, the Broncos may have found their quarterback of the future. Since taking over, their offense has flourished and opened up. He plays against the vulnerable KC and Detroit defenses the next two weeks, and for quarterback streamers who missed the boat on Tannehill, he may be the edge you’re looking for.

Me putting Terry McLaurin back in dfs lineups this weekpic.twitter.com/bRY4Omnl9b

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Playoff fool’s gold

Emmanuel Sanders, WR, 49ers- Emmanuel Sanders is the beneficiary of some fireworks and trickery recently. His growth, however, does not seem sustainable. There are simply too many weapons in the San Francisco arsenal, and Sanders only has boom or bust potential. Sure his 30+ point week was an insane key to many wins across fantasy football this week, but I’ll bet his sub 10 point performance next week will be the cause for a lot of wins. The last time he posted a 20+ game was week 9… He followed it with four straight games with less than 10.

Devin Singletary, RB, Bills- Devin Singletary has been a great fantasy running back this year. He’s going on three straight 17+ point games. Then why our hesitation? Matchups. He plays the two best defenses in the NFL in New England and Pittsburgh the next two weeks. Buffalo will be playing from behind, and most likely, not scoring many touchdowns at all. He is a flex play with a low floor.

Terry McLaurin, WR, Redskins- McLaurin finally caught a touchdown from Haskins. The two have not found their rhythm this year, and this last Sunday seems like (on paper) a step in the right direction. That is, unless you watched the game footage—McLaurin had to make insane catches to post any kind of a worthy performance. That kind of performance simply isn’t reliable in fantasy, and until Haskins proves to be a more efficient passer, McLaurin is a risky start.

Robert Woods, WR, Rams- Robert Woods scored his first touchdown of the season Sunday night. Goff just prefers Kupp (7) and Gurley (10). So he may be somewhat valuable in PPR leagues, but his recent uptick in numbers could be the glittering of fool’s gold. Proceed with measured caution.


Ryan Tannehill with the hit stick after he threw the pick (via @NFL)pic.twitter.com/UTmnvvWWio

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Badass hit of the week

Ryan Tannehill

In a “Badass Hit of the Week” first, a QUARTERBACK has made the cut. The NFL is so soft at this point that the only position that can lay the wood without getting a flag might be a quarterback anyway. Ryan Tannehill has been so good lately that the most impressive part of a 55-yard interception by a defensive tackle is the textbook schlacking that he gives at the end of the play. Play to the whistle, fellas.

MIGHTY FIT

The complete bench press checklist

Holding a rifle, hiking with a heavy pack, loading a torpedo, pulling up an anchor, moving bulky equipment: these all require upper body strength. Whether you’re pushing, pulling, or maintaining posture, a strong and healthy upper body is a must.

The number of people who can’t raise their arms over their head due to a shoulder injury is unbelievable. Poor bench press form is often the cause of these issues.

Because we need our upper bodies to thrive in this world, it’s mandatory that everyone learn how to press to build a resilient upper body.


[instagram https://instagram.com/p/BtqnE7aBBV-/ expand=1]Eugen Loki on Instagram: “⭕️WHY A FREE BENCH IS ALWAYS BETTER THAN A SMITH MACHINE BENCH⭕️ – I often hear coaches say they like to teach the bench press on the smith…”

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First, bar path

The bench press is the one exception to the rule of the “straight bar path.” In all other lifts, you want to have the straightest, most vertical bar path possible. This keeps the amount of energy that is stolen from the movement to a minimum.

However, in order to prevent a shoulder impingement scenario, the bar path of the bench press has to be modified. The bar starts directly over your shoulders. If you brought it straight down from there, you would over time grind apart the architecture of your shoulders.

Instead, the bar needs to be brought down to a position lower on your chest, so that the angle made by your armpit is roughly 75 degrees, instead of the 90-degree angle that would form if you were constantly impinging your shoulder.

This means the bar path will be diagonal–the bar will travel from directly over your shoulder to somewhere between your sternum and nipples, and back up on the same path.

Now for the checklist…

Bench Press Step 1

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1. Shoulder blades together

Bring your shoulder blades together and pin them into the bench so that they are locked into place.

By having your shoulder blades locked into place, you can press them into the bench at the same time that you are pressing the bar away from your chest. This will cause maximum force. Think “press the bar up and the back down.

Bench Press Step 2

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2. Set your feet

Set your feet deep into the ground.

Your feet are your stability. They should not move at all during the exercise.

Position them flat on the ground slightly further apart than the knees.

Bench Press Step 3

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3. Take your grip

Grip the bar so that it rests in the heel of your palm directly over your wrist.

In order to transfer energy from you to the bar, you want the straightest connection possible.

If the bar sits higher in the palm of your hand, the wrist will bend, and the bar will be off-balance.

Your hands should be wide enough that when you touch your chest with the bar, your forearms are perfectly vertical from the front and from the side.

Bench Press Step 4

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4. Find your balance point

Unrack the bar and find your balance/”rest” point, directly above your shoulders.

It’s difficult to “feel” this position, so just like in marksmanship, you are going to use a sight picture to ensure you always bring the bar back to the proper place.

Choose a spot on the ceiling that you will look at for the entirety of the exercise, and line the bar up with that location.

The completion of every rep is denoted when you get the bar back to this position.

Bench Press Step 5

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5. Find your touch point

Find your bottom position with the help of your spotter.

On your first warm-up set, with an empty barbell, find the point on your chest that the bar touches when your elbows make a 75-degree angle.

For all follow on sets your spotter should take their index finger and tap you on your rib cage in the position where you should bring the bar to touch on each rep.

This proprioceptive technique can eventually be trained so that you don’t need the tapping reminder. In the beginning of learning the movement, it is wise to always have this mental support.

Bench Press Step 6 Execution

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6. Inhale and execute

  • You have your site picture
  • You have your proprioceptive bottom position reminder
  • The bar is stacked directly over your shoulders

Take a large inhale and brace so that there is no chest movement during the rep.

Bring the bar down to your chest as fast as possible while still maintaining enough control to be able to stop at any point along the way.

Touch your chest and explode back up to your starting site picture.

Exhale.

Inhale and repeat.

Keep your lower body and core engaged throughout the entire movement. The tighter your entire body is, the less energy you will bleed off during the movement.

Over time, you can start to perform 2 or 3 reps per breath. In the beginning, stick to 1 breath to perfect the form.

Fantasy Football Playoffs After Action Report: Week 14

What’s wrong here? 1. Eyes aren’t on the site picture. 2. The bar is too high in the palm of the hand causing the wrists to bend. 3. The grip is uneven. This is a recipe for the spotter to swoop in and rescue the trainee.

(Photo by Master Sgt. Michel Sauret)

Fantasy Football Playoffs After Action Report: Week 14
MIGHTY FIT

4 ways to make ‘planking’ easier

Working out your core is one of the toughest and most painful parts of any exercise routine. Putting strain on your torso and getting that unique, deep burn isn’t a very appealing prospect to most people — they’d rather be making gains in their arms or chest.


Planking primarily targets your core muscles, like the hip abductors, pelvic floor, lower back, and lower chest. During a plank, all of these structures must work in concert to hold up the body’s weight, strengthening the entire group with a single exercise. Although most people only hold the position for between 30 and 60 seconds, this brief moment can feel like a freakin’ eternity.

To help all you hopefuls looking to strengthen your core, we’ve come up with a few proven remedies to get your mind off the anguish. Use these tips to hold a plank for long periods of time, build core strength, and, most importantly, get those abs to pop out.

Also Read: 5 workout machines you should skip while at the gym

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Control your breathing

As you hold a plank, your body will tire out. Your torso will let your brain know it’s getting sore via pain receptors. Although it’s wise to listen to your body, at times like these, it’s better to distract yourself from every little message sent to the brain. A great way to do this is by focusing on your breathing.

Breathing deeply relaxes your body and blocks out distracting thoughts like, “when the hell will this exercise be over?” The next time you decide to shoot for a 45-to-60-second plank, inhale in on a 4-count and exhale for just as long. After just fifteen inhales and exhales, you’ll be at the 1-minute mark.

Easy, right?

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Watch a motivational YouTube clip

Working out is meant to break you down physically. It takes mental strength to push through discomfort. That’s exactly why so many people hire trainers — for outside motivation that pushes them through those last, crucial minutes of intense training.

If you don’t want to shell out cash for a trainer, there are other ways to find the motivation to get into tip-top shape. Many people watch cool motivational YouTube clips to distract the mind and block out the physical pain. Via that smartphone you keep in your pocket at all times, you can quickly view a “moto” clip (like the one below) to get you through those final seconds of your plank.

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Conduct an intra-modification

As with any other exercise, there are many variations of planks, each designed to focus on the various muscles that make up your core. You can use this information to your abdominal advantage. If you start out in a four-point plank and fatigue sets in, modify the exercise and move into a side plank.

The idea is to build up your strength gradually — go until you can’t.

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Recite a music verse in your head

Everyone likes music. There’s no doubt that you’ve memorized a few verses during all those hours you’ve logged listening to the radio. So, as you set out to challenge your body via planking, start reciting a 45-to-60-second song verse in your head — not out loud — to get you through the tough, physical static hold.

Your abs will thank you later.

MIGHTY FIT

5 of the best tips to get you back into shape after serving

Serving in the military requires us to be in top physical shape so we spend long hours carrying heavy equipment and kicking down the bad guy’s door. Being physically fit ensures that we can take the fight to the enemy and outlast them in any combat situation. It’s one of our strongest battlefield advantages.

Unfortunately, when we transition out the service, many of us trade out those brutal workouts in favor of spending more time relaxing on the couch. Those six-pack abs we used to sport at the beach have now gone AWOL. In fact,

“Veterans have a 70-percent higher chance of developing obesity than the general public,” Army veteran and fitness expert Jennifer Campbell says.

One reason for this statistic is the dramatic change in a veteran’s daily routine once they’re out of service. Where once a troop was expected to gear up and get out there for PT every morning, there’s no such demand on a veteran. This huge shift away from daily activity makes an equally huge impact on a veteran’s body. And, after reaching a certain point of inactivity, a lot of veterans just give up on their physique. Unfortunately, we’re not taught how to properly step back into the routine and achieve that lean look you had while serving.

Let’s fix that. Here are a few simple few steps that will ease you back into maintaining a healthy lifestyle.


Ease back in it

We’ve seen it time-and-time again: Amateur gymgoers start hitting the weights hard right out of the gate and, by the next day, they’re so freaking sore they stop altogether. Mentally, we want to hit the ground running and make a big impact, but slow and steady wins this race.

Start out with something relatively low-impact and gradually work your way up. It’s just that simple.

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Set some goals

We’re not superhuman, even if we tell ourselves otherwise. Setting achievable goals, like losing a few pounds over a couple of weeks, is a surefire way to boost your morale. Continually update your goals based on the ones you’ve already smashed.

Track your calories today and cut a few hundred of them tomorrow

We love to eat good food. Let’s face it, who doesn’t enjoy chowing down on a delicious piece of cake or a juicy cheeseburger? Unfortunately, those foods are super high in calories. So, we challenge you to record all the calories you’ve eaten today, and, by this time tomorrow, cut the number down by a few hundred.

At the end of the day, losing weight and getting in shape is about achieving a calorie deficit. You must expend more calories than you take in.

Fantasy Football Playoffs After Action Report: Week 14

Senior Master Sgt. Lawrence Greebon, Airey Non-Commissioned Officer Academy Director of Education, performs a crunch in the correct form according to the new Physical Training standards while participating in a new-standards PT test

(Photo by Airman 1st Class Veronica McMahon)

Conduct a PFT

While serving, your fitness was tested by measuring how fast you ran and how many sit-ups and push-ups you could perform in two-minutes (pull-ups if you were in the Marine Corps). Now that you’re out, consider re-testing yourself to better understand where your strength and endurance is at now.

You might not score as high as you once did, but it’ll give you a solid goal to work toward.

Once you’re back on track, things get easier.

The hardest part of any fitness program is getting started. As we stated earlier, many people start out strong and quit after a few workout sessions. No one said working out was easy — because it’s not — but there is a light at the end of the long dark tunnel.

After you get into the groove of hitting the weights and slimming down, you’ll start to notice results. Then, hopefully, what you see in the mirror will inspire you to move forward and continue achieving your fitness goals.

MIGHTY FIT

Here’s what happens to a troop when they go without sleep

Most service members deal with pretty crappy working hours while on deployment. We wake up for patrol when we’re supposed to and attempt to rack out when we don’t have anything else going on for the day. Sure, you’ll hear some hard-asses out there say that “sleeping is a crutch” as they man the front lines, trying to stay up as long as they possibly can — just in case.

Since a firefight can break out at any moment, many of us to have to go days without even taking a nap. We know that going without sleep can make us cranky, but, biologically, that’s the least of your worries.


Various studies have shown that a lack of sleep will prevent our brains from making new memories.

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Prohibiting our bodies from getting proper rest increases the production of beta-amyloid, a protein associated with Alzheimer’s disease. Unfortunately, when we don’t give ourselves time to achieve deep sleep, our brains are unable to wash away the unwanted proteins from our noodles. The more this protein builds up, the higher your chances of developing dementia later in life.

In fact, because of all the risks associated with this protein, the World Health Organization has even labeled nighttime work as a possible occupational carcinogen.

Sleep deprivation also affects our reproductive and immune systems, as well as reduces our testosterone levels.

That’s not good.

According to Matthew Walker, a professor of neuroscience and psychology at the University of California, Berkeley, once you’ve been awake for more than 16 hours, mental and physiological deterioration of the body begins. After 20 hours, the human mental capacity becomes impaired — similar to the level of being legally drunk behind the wheel of a car.

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Professor Walker recommends getting eight hours of sleep for ever 16 hours spent awake in order to repair the damage our bodies take from being awake.

Check out the Tech Insider‘s video below to hear, directly from Prof. Walker, how you should be sleeping.

Articles

Here’s your complete military guide to nutritional supplements

Fantasy Football Playoffs After Action Report: Week 14
(Photo: steadyhealth.com)


The total was $183.27. I happily submitted my credit card information and clicked “Submit.” As I anxiously awaited for my magical supplements to arrive I looked over the complex regimen. I could carry this printout around with me everywhere I went.

Thinking back to that moment in 2004, I realize now how uneducated I was about the supplement industry. Why did I buy all of that? Because the website I visited offered a free nutrition plan which conveniently included their supplements to help me achieve my goals. Now, a little over a decade later, with a medical degree under my belt, twenty fitness competitions, and countless nutrition clients I can tell you – supplements can be quite simple.

Below is a simple breakdown to follow based on your budget. Pick the category that fits you and then select the supplements that fit your goal.

(Note: I was not compensated in any way by the manufacturers of any products listed.)

Level 1 – THE BASICS

Multivitamin: Multivitamins might be obvious, but it’s a commonly missed basic. You should take a multi-vitamin to replace critical elements missing in your food. Some of the critical things I look for: one pill a day vs. two pills, Calcium at least 50 percent of the daily value, Vitamin D at least 800IU. I know the gummy version is very popular now and I don’t recommend these because of the added sugars and the cost per serving is much higher. I have also found they are lower in vitamin concentration. The brand isn’t too important. Average cost: $15 for 90 days

L-Glutamine: Glutamine is an alpha amino acid that’s essential for so many daily body processes such as protein synthesis (building muscle, muscle recovery) and getting rid of toxins via the kidney. I recommended 15 grams per day taken 3 different times during the day. If that’s too complicated for your schedule, then just take 5 grams when you wake up and 5 grams after your workout. L-glutamine is found naturally in dairy products and many proteins like beef, pork, chicken, fish, but not enough. Average cost: $20 for 30 days

Level 2 – COMMITTED WITH LIMITATIONS

Includes Level 1 supplements.

Whey Protein Powder: Whey protein is used to build muscle, help prevent muscle breakdown, and helps with recovery. Protein powder is not better than whole food protein but it is a good alternative for convenience. Whey is the best-studied protein powder. There are mixes of different kinds of proteins, but these aren’t well studied. It’s hard for me to believe they are better. (I like evidence.) I also do not use powder with claims supplements are added. It’s easy for supplements to be missing or cut short, but you will easily pay more than basic whey protein powder. My favorite brands are Optimum Nutrition, Metabolic Nutrition, Muscle Pharm, and BSN to name a few. Average cost: $35 for 45 days

Beta-alanine: Beta-alanine is a beta amino acid that helps with blood vessel dilatation, building muscle, muscle recovery, and increased performance. Studies have shown greater results when combined with creatine, but also by itself. There is not a problem with water retention. Most people will get results with 4-5 grams per day. I recommend splitting it so you take 2-2.5 grams 20 minutes before your workout and 2-2.5 grams immediately after your workout. If you notice a tingling feeling on your skin after taking it, but that is normal. You can take it with food or decrease how much you take so that sensation is tolerable or gone. Average cost: $30 for 60 days

Level 3 – NO BUDGET OPTION (Includes Level 1 and 2 supplements)

Creatine: Creatine is a nitrogenous organic acid. It increases the amount of adenosine triphosphate (ATP) in the body which then can help in building muscle size by improving the body’s response to resistance exercise and increasing the maximal force from muscles. There are some people that report water retention but many people don’t experience this. Studies show about 20 grams per day is sufficient for benefits. I do not recommend the “loading phase” as the scientific findings on this are not convincing and you will run out of product faster. Results are even greater if taking beta-alanine. Average cost: $10 for 30 days

ATP Extreme: This product is actual ATP which is easily depleted during workouts. ATP supplementation will allow for increased endurance, stronger workouts, and as an effect better performance. Studies show an increase in muscle mass and strength. This supplement comes in the capsule form and everyone is a little different in how they should take it. I take 4 capsules 30 minutes before my workout – weight lifting or cardiovascular exercise. Cost: $49.95 for 30 day

Provide Gold Liquid Protein: This product is my favorite! This product is the only supplement I know of that medical professionals will actually use for their patients. Liquid protein is exactly what it sounds like. Liquid protein works to impact depleted protein stores . One “shot” is jam packed with amino acids and only 100 calories. There is a sugar-free version, as well. I split my shot and have half right before my workout and another half afterward. Cost: $46 for 60 days

Fantasy Football Playoffs After Action Report: Week 14
Simone is an Air Force Academy graduate, doctor, and fitness model. You can contact/follow her here: email: simone.maybin@gmail.com, Instagram: @simonemaybin, Snapchat: @simoneyroney, Facebook: Simone Maybin, or Twitter: @simonemaybin.

MIGHTY FIT

Here’s why the heart doesn’t need to rest like other muscles

Mindy N. asks: After a long run my leg muscles are tired, but my heart is not. Why doesn’t the heart need any rest?

An average of around 60 to 100 times every minute of every day of every year of your ultimately meaningless life, your heart beats… until it doesn’t. Not long after it stops, all knowledge of your having existed is rapidly forgotten. Unlike the other muscles in your body, however, your heart steadfastly rages against the dying of the light, refusing to ever get tired. But how does it manage this and why are your other muscles such slackers in comparison?

To begin with, the human body is broadly composed of three types of muscles: skeletal, smooth and cardiac. Skeletal muscles are striated (banded), and are what most of us think of when we envision a muscle — controlling pretty much all voluntary, and some involuntary, body movement.


Like cardiac muscle, skeletal muscle derives energy from ATP (Adenosine triphoweknowyoudontcare), with this being made in a few different ways. To avoid going full textbook, we’ll just briefly give the high level over simplified view here. In a nutshell, the slowest, but most efficient, method of ATP production is via aerobic respiration where mitochondria in your muscle cells draw energy from the Dark Dimension, producing ATP, a small amount of which is stored in your muscles at any given time. This stored amount is a sufficient supply to last for about 3 seconds of vigorous activity, not unlike your high school boyfriend.

Fantasy Football Playoffs After Action Report: Week 14

Diagram of the human heart.

After this supply is taxed, with the ATP converted to ADP (adenosine diphosophate) in the process, creatine phosphate in the muscles is used to convert it back to ATP. This supply will last about 8-15 seconds.

Next up, it turns out we were totally wrong about that whole Dark Dimension thing as, in fact, your muscles continue to get ATP beyond this via a series of chemical reactions resulting in glucose being used to make the needed ATP to keep going. This glucose comes from a variety of sources, such as glycogen in your muscles, or via blood via fats, protein, stores in the liver, and from your food churning away in your intestines.

There are two high level ways this production of ATP ends up being accomplished. In the first, using large supplies of oxygen. In this case, as much as 38 ATP molecules can be produced for every glucose molecule. In the second case, via anaerobic glycolysis — not requiring oxygen — only 2 molecules of ATP are produced for each molecule of glucose. While an extremely inefficient use of the available supply of glucose, this method at least produces the ATP over two times faster than aerobic respiration and continues working for a time while you’re out of breath.

Due to glycolysis resulting in the accumulation of lactic acid in the muscles, ultimately if it accumulates faster than it can be gotten rid of, it will interfere with the anaerobic glycolysis process and your muscles are going to go all jelly and cease to work as well for a little bit. This is in part why, if you get out of breath when exercising and your body is relying more on anaerobic glycolysis, you get fatigued extremely quickly. In this case, you’re simultaneously creating lactic acid at a much more rapid rate and using up your available glucose molecules faster, but producing relatively small amounts of ATP for those molecules used. Do this for more than a minute or two and it will overtax your skeletal muscles’ ability to produce the needed ATP at the rate you’re using it. (Though, again, your mileage will vary based on your current fitness level.)

Fantasy Football Playoffs After Action Report: Week 14

(Photo by Annie Spratt)

Back it off and so you’re relying mostly on aerobic respiration and you’re going to get the most bang for your buck, able to keep going all night long if you keep hydrated and well fed. Slow and steady wins the race.

Unsurprisingly from all of this, the more mitochondria there are, the faster ATP can potentially be produced if the needed molecules are present and the more the muscle can keep on keeping on. As for skeletal muscle, about 2%-8% of the volume of such muscle is mitochondria, though this varies somewhat from person to person depending on your level of physical fitness.

Moving on to smooth muscle, as you may have gleaned from the name, this is smooth with no striations. Found in your hollow internal organs (except the heart), smooth muscles work automatically, helping you digest food, dilate your pupils and take a wee-wee. As an example of smooth muscle in action, in digestion, the contractions themselves are really not too dissimilar to how your heart beat works — fluctuation of electrical potential in the smooth muscle cells which causes the muscle to contract in a rhythmic fashion, in this case called the “Basic Electrical Rhythm” or BER. This rhythm is about three times per minute in the stomach, and 12 times per minute in the small intestines. The sound you are hearing when your stomach and intestines make noise is the result of these muscular contractions mixing and moving chyme (the cocktail of digestive juices, food, microbes, etc.) and air along down the tube between your mouth and your waste disposal port.

As for the mitochondrial needs of these muscles, they are typically approximately that of your skeletal muscles, with mitochondria making up about 3-5% of the smooth muscle volume.

This finally brings us to the real hero of your life story — cardiac muscle. Like skeletal muscle, cardiac muscle is striated and like the other muscle in your body is primarily powered by mitochondria. The cardiac muscles, however, have as much as 10 times the density of mitochondria as your other muscles, at about 35% of the volume of your cardiac muscle.

It should also be noted that individual muscle cells in the heart actually do get regular rest thanks to how the heart beat actually works, which we’ll get into in the Bonus Fact in a bit. But the net result is that about 60%-70% of your life a given part of your heart is actually in a resting state.

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Giphy

Combining these micro-rests with the extreme amount of mitochondria and a large amount of oxygen from the heart’s awesome blood supply, this allows your heart all the ATP it needs to not get tired, assuming you’re not in an extreme state of starvation or doing some extreme form of exercise for extended periods well beyond your normal fitness regime.

On that note, the downside to needing so much ATP thanks to no extended downtime is that the heart really needs to rely on aerobic respiration to make sure it doesn’t run out of ATP, and thus it doesn’t take oxygen being cut off for too long from it before you’re going to have a bad time, unlike other muscles you can just stop using to help recover the needed ATP over time.

And, yes, it turns out the human heart can actually get tired and suffer damage if you’re trying to do some extreme form of physical activity outside your norm for lengthy periods, especially if in a low oxygen environment like at high altitude. In these cases, even the healthiest hearts can suffer damage, though given the other effects on your body of such extreme physical activity, typically most people will stop doing whatever before the heart is negatively impacted in a damaging way. In essence, your legs will give out before your heart does (usually), at least when talking energy supply. But that doesn’t mean in certain cases a measurable level of tiredness in the heart can’t be observed.

For example, in 2001, cardiologists studied a few dozen endurance athletes competing in a 400 km race in Scotland, which comprised of all manner of physical activities from paddling, rope climbing, running, biking, climbing, etc. and the whole event taking almost 100 hours. During this span, the athletes typically only slept about 1 hour per 24 hours during the event and otherwise soldiered on.

The results? At the end of the race, the athletes’ hearts were only pumping about 90% of the volume per beat they’d been managing before the race started.

Showing the resilience of the heart and its mitochondrial baddasery, Cardiologist Euan Ashely, who was involved in the study, stated that “the athletes’ hearts that showed signs of cardiac fatigue did return to normal fairly quickly after the race and no permanent damage was done.”

Fantasy Football Playoffs After Action Report: Week 14

(Photo by Boris Stefanik)

That said, further research on endurance athletes calls into question the notion of “no permanent damage” being done. For example, researchers involved in a 2011 British study looking at British Olympians who competed in distance running and rowing (and specifically competing in at minimum a hundred events), found that as they aged they showed marked signs of heart muscle scarring, something that can lead to irregular heart function and, potentially, heart failure.

Of course, these are extreme examples, and for most people not doing ultra marathons regularly or competing professionally or semi-professionally in endurance events, this is unlikely to be a problem and the holistic health benefits of regular, vigorous exercise are likely to make up for it even then.

Bonus Fact:

Ever wonder how the heart beat works? Well, wonder no more. In a nutshell, the heart is a four chambered pump. The top two chambers are called Atria, the bottom two are called Ventricles. They are separated from top to bottom by valves; the right and left sides are separated by a septum. So what makes the pump squeeze? When the hearts muscle gets “shocked”, it will contract and force the blood down its path, with the valves not allowing blood to flow back through the system, unless they are defective.

The blood’s path through the heart starts in a vein called the Superior Vena Cava. Then it enters the right atrium, flows through the tricuspid valve into the right ventricle. From there it travels through the pulmonic valve into pulmonary arteries, then the lungs. Now back to the heart and into the left atrium, through the mitral valve. The blood is now in the “strongest” chamber of the heart, the left ventricle. From there it gets pumped through the aortic valve and into the aorta and out to the rest of the body!

So what causes that infamous electric shock the heart receives approximately 60-100 times a minute? Short answer: Dormammu. Long answer: The exchange of electrolytes across specialized cells within the heart build up a differing electrical potential on either side of the cell. When this electrical potential reaches a certain level, it discharges and sends a shock down another unique set of cells within the heart, causing a shock and thus the contraction.

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The specific set of cells that regulates the heart rate (in most people) are called the Sinoatrial node or SA node for short. The SA node (pacemaker of the heart) sits in the upper portion of the R atria near the entrance of the superior vena cava.

When the SA node sends out and electrical shock, it immediately shocks the atria. The pulse then gets “held up” in another set of cells called the Atrioventricular node, or AV node for short. This then transmits the impulse down to the bundle of His and then to two pathways called the right and left bundle branches. Then it’s transmitted to the rest of the Ventricles through what are called Purkinje fibers. All together this “shock” causes the atria to contract, then the ventricles. You’re still alive! (For now.)

So what and how do these electrolytes cause this shock? In an attempt not to give a physiology lecture of ungodly proportion, we will simply say that the main two electrolytes involved are sodium and potassium. Potassium normally sits inside the cell, and sodium outside. Potassium slowly leaks outside of the cell and sodium then goes inside the cell. This creates the differing electrical potential that builds up until the point of discharge. Other electrolytes also help in creating this differential, and they are calcium and magnesium. All together the harmony created by this yin and yang system of electrical and mechanical systems come together to make that wonderfully thumping thing inside your chest!

This article originally appeared on Today I Found Out. Follow @TodayIFoundOut on Twitter.

Also read:

MIGHTY FIT

3 “No-duh!” things you can do to manage hunger that actually work

I’m about to tell you how to manage your hunger pangs. These tactics are useless unless you understand one fact about life and your body.

A hunger pang will not kill you and isn’t actually negative at all.

By chiseling this fact on your stomach you can start to reframe the feeling of being hungry. Historically, hunger signals have been a sign to start looking for food or starvation was coming.

Today we have the opposite problem of our prehistoric ancestors. There is too much food! ⅓ of all food is actually lost or wasted!

This is why it’s so easy to get fat! This being the case, we need to reorient our relationship with hunger cues by recognizing that they are leftover from a time when food was scarce.

Chances are higher that you die from eating too much rather than too little.

That being the case let’s get into 3 things that can help you control your relationship with hunger. After all, if we just give in to every urge, our bodies have we are no better than those sex-crazed bonobos.
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Nothing wrong with meat. It’s the sauces and glazes that cause people to overeat.

(Photo by Paul Hermann on Unsplash)

Choose high-satiety foods

These are foods that actually make you feel full. A great rule of thumb is to stick to foods on the outside edge of the grocery store like veggies, fruits, meat, and less processed dairy products. The closer you get to the middle of the store, the more processed things tend to get.

The more processed something is the less it tends to make us feel full. You can think of processing as the same as pre-digesting in many cases. These foods are designed to make you want to keep eating more of them by not spending a lot of time in your digestive tract.

High-satiety foods like potatoes, lean meats, and whole fruits and veggies tend to make themselves at home in your tummy for much longer. This means that 250 calories of steak or baked potato feel like more food to your body than 250 calories of a hostess product or chips shaped like triangles.

Rule of thumb: Eat mostly high-protein (lean meat) and high-fiber (whole fruits and veggies) foods. Limit intake of high-sugar, fat, salt (the stuff in packages in the middle of the store).
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Only buy single serving sizes and keep them out of the house.

(Photo by Mohammad Sanaei on Unsplash)

Be wary of what you let in the house

You can’t control the world around you, but you can control your space. In order to make full use of this keep foods that trigger you to eat a lot out of the house plain and simple. Don’t buy them with the intention of bringing them home.

Many people get the munchies late at night when most stores are closed, or they are already in their pajamas. Chances of you going out at this time for some shitty junk food is slim. You’ll have to make do with what’s in the house.

This means you can binge on healthy high-satiety foods, like mentioned above. Or you can forego the binge all together.

A tall glass of water is actually all it usually takes to quell the hunger rumbles sometimes. Next time you think you’re hungry simply have some water and wait 20 minutes. If you’re still hungry go for the food. If not, go on with your life and stop thinking about food.

Best practices: Make your living space one that cultivates good habits, only keep foods, snacks, and drinks that reflect the person you want to be.
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Choose the least tempting way home.

(Photo by William Krause on Unsplash)

Drive somewhere else

Our brains play a very active role in how we perceive hunger. You might not be hungry at all but all of a sudden you walk by that great smelling burger joint or see that add for a fresh donut. Boom! Your mouth is watering, and your stomach feels like it’s trying to crawl out of your body like that scene in Alien.

Simple solution: Change your route so that you don’t pass that establishment or ad. There’s always another way home even if it’s further, do what you need to in order to win.

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You can control the plane but not the weather. Accept it and move on.

(Photo by Byron Sterk on Unsplash)

The world isn’t going to change for you

By controlling what you can and accepting that which you can’t control, you can start to take control of your hunger pangs.

  • Choose high-satiety foods first, if you still have room after then have the low satiety foods.
  • Control what you allow in your home. You are the keeper of your space, take that position seriously.
  • Change your route. A true hard target never takes the same route twice anyway. Make yourself more survivable and less likely to give into cravings by changing your path.

MIGHTY FIT is making big moves to put out content that you not only want to read but also want to live. Take 2 minutes and let us know here what you’d like to see from MIGHTY FIT.

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MIGHTY FIT

Hump Day: Games I would play in my head while hiking

Humping is a reality for many of us, and I’m not talking about the kind that has a happy ending. In my Marine Corps career, I estimate that I easily hiked 1,000 miles with a full pack — between 50 and 150 lbs. At a minimum speed of 3 miles an hour, that’s over 300 hours of time for the mind to go to dark or funny places.


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Maybe slip on some ice…

(U.S. Marine Corps photo by Cpl. Will Perkins)

Going internal

On a long hump, the mind so often goes dark. I remember envisioning the sweet relief of rolling an ankle so I could ride in the safety vehicle, even picking out the exact rock I was planning to eat shit on.

“That one….seriously, that one. Okay, fine, the next one… Ah, fine, I don’t wanna cause any serious damage. I’ll just take a header into that ditch and cause a concussion instead.”

On my 23rd birthday, I was on an 8-mile movement to a range for a live fire event. It was the second day in a row we were humping, and the entire epidermis of my right foot was already falling off, from the ball of my foot to the start of my heel, from the previous day’s movements. I had spent the previous weekend in Virginia beach drinking homemade Sangria, and the effects were still very much present.

I spent that entire hump in my own head questioning all of my life decisions.

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You know he’s thinking about the next ‘Avengers’ movie.

(U.S. Marine Corps photo by Lance Cpl. Careaf L. Henson)

Making it fun

Eventually, I got to the point in my career where I just accepted that I would be walking for the next 8 hours and decided to make it fun. Games I played:

  • Reliving every fight I’ve ever been in and how I would Jason Bourne my way to victory if it happened again.
  • During daylight hikes I would make up fake hand and arm signals and try to confuse people who took things too seriously.
  • I would secretly listen to music on my iPod (I’m old) through a strategically placed earbud. #combathunter
  • My roommate would use hikes as an opportunity to eat as much as he could; it was one of the few times you had enough “free time” to eat a full meal. The trick would be to figure out a way to use the heater packet while hiking. You need to jam it between your pack and back and focus on walking level, so it doesn’t fall out. Beware of the high potential for second-degree burns.
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“Hey! What was the name of the fat guy in The Office?”…

(U.S. Marine Corps photo by Sgt. Jessika Braden)

  • At one point, I wrote a new phonetic alphabet with just profanities. You can imagine what replaced Foxtrot. It was enlightening.
  • “A cougar is following you.” That’s just a game where you pretend a cougar is going to rip out your jugular as soon as you stop. The trick to this one is to think one step ahead of the mountain cat.
  • I would replace famous movie characters with my mom and see how the story would play out. It was never as entertaining, but always much more satisfying. If my mom took the place of Frodo in Lord of The Rings the opening scene would have also been the closing scene.
    • Gandalf shows up at night after dinner. Mom says, “What are you doing here? I’m busy, get out.” He counters “Lisa, you need to take the ring to Mordor to destr–” And, in classic Lisa fashion, she cuts him off mid-sentence with “That’s not my problem, now is it? Take it yourself.”
    • Roll credits.
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Humping is a profession nearly as old as prostitution…

(Photo from the Thayer Soule Collection (COLL/2266) at the Archives Branch, Marine Corps History Division)

The right answer

Once I matured, I realized the right answer is to become externally motivated. I believe the jobs of the Platoon Commander and Platoon Sergeant are easier than the rifleman, because you are concerned with your Marines, rather than yourself. When your focus is pointed outward, time flies.

This lesson applies to every kind of difficult situation. Caring for others is one of the most selfish and least selfish things you can do. When it comes to hiking, if you focus externally, you get to push your own ailments aside until you are alone in your room, crying like a big dumb baby.

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Keep moving forward…

(U.S. Marine Corps photo by Cpl. Aaron S. Patterson/Released)

In the gym, you are forced to confront your demons directly; there are no troops for you to look out for.

But in actuality, everything you do to make yourself better is also making the lives of those around you better. So, in a way, finishing a workout for your spouse or kids is no different than completing a movement for your unit.

Where are you in your hump day progression? Are you living in a world of regret and grief? Are you writing the next great American novel in your head? Or have you reached the point of hiking enlightenment and started checking on your guys and planning for their success when you reach your objective?

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MIGHTY FIT

4 reasons why veterans make the best fitness trainers

Walking into the gym for the first time can be an intimidating experience. Everywhere you look, there are people lifting massive weights with muscles so defined it seems like they were born doing bicep curls. It can be overwhelming to see all the huge variety of gym equipment spread throughout the fitness center — and you’ve got no idea which machine is for which body part.

To make these first moments easier, gym-going hopefuls hire physical trainers to quickly learn the ropes. However, if you’re looking to take this route, you shouldn’t just hire the first trainer you see. Trainers are varied — each has a unique background, education, and specialty. One trainer might focus on yoga while another specializes in bodybuilding.

So, meet with few a potential trainers. Learn about their background — because if they don’t have military in their history, you might not be getting the most bang for your buck. Here’s why:


Also Read: 6 arm exercises that will get you ready for the beach

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They know how to yell at you — respectfully.

A recruit that enters boot camp is yelled at from day one until the day they graduate. Then, when they transfer to their first unit or squadron, the yelling continues. In the military, yelling is used as a harsh tool to discipline and motivate troops. It helps them push beyond their limits and succeed at levels they never expected.

If you’re really looking to get into shape, veterans can motivate you. They’ll use the stern discipline they learned by being pushed beyond their own limits once upon a time. They won’t often cross the line but, if they do, it’s undoubtedly to try and push you harder.

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They’ve been put through a lot worse

Most veterans have been tested, both physically and mentally, throughout their military careers. So, keep this in mind when you’re searching for a trainer. Whatever hardcore exercise program they want to put you through, rest assured that they’ve been pushed through a lot worse in order to survive.

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They’ll have a crazy work ethic

It’s a well-known fact that the military instills in its troops an insane work ethic. It’s rare for a veteran to quit on anyone. Sure, they might give up on themselves from time-to-time, but never on their team. A veteran trainer will do everything in their power to help you reach your physique and health goals, as long the client puts in 100 percent effort.

They usually have crazy, cool stories

Most veterans have been around the world and seen a thing or two. Their remarkable stories will help distract you from the intense physical stress of those last few reps. Their tales will inspire you to get through that list minute or two of cardio.

We’re not suggesting that civilian trainers don’t have cool stories, too, but we doubt that they can top a first-hand account of a real-world combat scenario.

MIGHTY FIT

This vet wants to defeat domestic terrorism by boosting your mental toughness

It’s easy to exhibit mental toughness when you know exactly where the fire is coming from, for example, hostile territory or the far side of the range. It’s a lot harder when you’re not sure if your coworkers, a rival company, or the customer standing across from you is your enemy or your ally.


I recently had the opportunity to talk to U.S. Navy Vet Dr. Seth Hickerson, the CEO of A Boost Above. They specialize in Leadership and Mental Toughness Training. It’s a little different than you may have experienced in the military though…

We talked about mental toughness, education, loneliness, breathing, domestic terrorism, and a whole bunch of other stuff. So hold onto your butts as you jump into this all too familiar rabbit hole.

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How is Boost’s mission to defend the nation against domestic terrorism?

Me and my team are Vets…and we signed an oath to support and defend the United States against ALL enemies foreign AND DOMESTIC. And we believe there are domestic institutions that do not have the best interest of our citizens in mind. Rather they are focused on controlling, manipulating, conditioning people to perpetuate hyper-capitalism and elite ideologies…so we wanted to create a company that provides awareness, education, and more importantly, training to help our citizens live their best lives.

We want people to be healthy, happy, and whole…

In our world out there today, it’s all about psychological warfare, and sadly most of our citizens are completely unarmed…so they are in a losing battle. We want to equip them.

The root cause is simple. We are still utilizing antiquated systems and institutions that were designed during the industrial revolution to produce workers instead of thinkers. The world and society has changed exponentially, but we still push people through “systems,” control media, Perpetuate the illusion of “the American dream” all in an attempt to control the masses while also extracting as much money from them as possible before they die…right before they can cash out their 401ks.

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Some of the U.S. Army’s Boost trained Medics.

(Dr. Seth Hickerson)

How can Boost help address the loneliness problem that’s running rampant lately?

First by educating and raising awareness as to why we have a loneliness epidemic. Technology is the main culprit…the devices we are using to “connect” us are actually isolating us. We are devolving as a species….Humans are meant to be tribal, communal, social.

We need to interact…face to face…not online.

Also, technology provides people an opportunity to constantly compare themselves to others. But what they are comparing themselves to are illusions. Not reality.

News media perpetuates this by utilizing fear-based sensationalism…they use stimulus content that makes people fearful, racist, divided, and not want to leave their house.

Social media uses fantasy-based sensationalism….the content on there is FANTASY, but people believe it is real. “Why can’t I have the nice car, vacation, job, family,” Why can’t I look like that, cook like that etc. So it makes them feel less than, feel inadequate.

These are just a few things that perpetuate loneliness.

It takes TRAINING to overcome this stuff…and that’s where we come in.

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The civilian world may look cuter and nicer than the military but there’s just as much suck that needs to be embraced.

(Dr. Seth Hickerson)

How specifically can Boost be used to help service members transition out of the military more effectively?

The biggest challenge Vets face when transitioning to civilian life is the loss of identity.

Only Less than 1% of our population serves in the military. It is a tight, highly trained fraternity, brotherhood. We think, act, and behave differently.

It is difficult to transition from the warrior mindset to the civilian one.

In my opinion, the ball gets dropped because we don’t do a good job of educating and prepping Vets before this transition happens. Then when they struggle, get depressed, lose confidence etc…we stick them in the “mental illness model” and expect them to sit on couches, treat them like they are broken, and have them “talk about things” with some egg-head who has never served.

Vets need training….we are mission-oriented…always will be…we need tasks and something to work towards…we don’t need talking…we need training.

Boost is training…not therapy.

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Dr. H and cohorts spreading techniques that help vets transition out of the military more successfully.

(Dr. Seth Hickerson)

Can you give a quick rundown of BAMO, why it works, and why everyone should be using the breath to help regulate themselves?

Since we are Vets…we LOVE acronyms. BAMO is one of the first techniques we teach people. It stands for Breathe And Move On. The two most powerful things in a person’s lives are their thoughts and their breath…and most people have NO idea how to control either.

BAMO is a breathing technique we teach that basically shows you how to “flip the switch” from sympathetic nervous system to parasympathetic “aka the parachute”….it is what calms you down.

When someone gets scared due to a stimulus that they have perceived as a threat it activates the sympathetic nervous systems and engages the flight, flight or freeze…rapid heart rate, blood restricts only to essential organs, fear/worry mindset, sweating, trembling, breathing rapidly…it’s very hard to perform when this is happening…so you need a quick way to flip the switch to the parasympathetic nervous system…to calm your ass down..even if it’s just for a few seconds so you can execute the task at hand.

We use the 4×4 breathing technique…a simple breathing technique that you have to PRACTICE…four seconds in through the nose, breathing into the belly, then four second exhale through the mouth…..COUNTING to four in your head on the inhale and exhale (hard to think/worry about anything else) when you are counting in your head. The trick is to practice this breathing technique often throughout the day when you AREN’T SCARED or WORRIED…so that your body can adjust to it and then automate it once any negative stimulus comes your way…that’s when you are on the next level.

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Dr. H and Boost sponsor all kinds of events that help make their community stronger in their free time.

(Dr. Seth Hickerson)

About Boost:

At Boost we are very aware of the alarming suicide problem as it pertains to our military Veterans, and we understand they need access to more tools.

We have served on many deployments and multiple combat operations at all levels…from grunts to upper echelon (SEALs and Rangers). We are also PhD’s in Human Performance, Psychology, and Educational Leadership.

Most importantly, we are Vets that want to help Vets.

Vets need to see what they are doing as training…not therapy. The current model promotes and perpetuates a sense of brokenness. And it’s usually led by someone that has “not been there.”

Vets are warriors. They need to be treated accordingly and given the tools in a way that makes sense to them and makes them proud to be doing the training.

So that’s our approach and philosophy.

We believe that by providing a modern and fun, measurable, accessible training systems utilizing technology is imperative. Our unique methodology (mindfulness training, emotional intelligence training, cognitive fitness training, and spec ops training) can give each and every veteran the tools they need to thrive. No insurance, no appointments, no coaches, no BS…and deployable anywhere anytime.

You can find out more about Dr. H and A Boost Above at https://www.aboostabove.com/ and at their podcast The G.I. Buddha

MIGHTY FIT

5 leg exercises you should never ever skip

In the fitness world, there are too many people who regularly skip one of the most essential workout sessions of the week: leg day. There are plenty of gym patrons that show up to the weight room looking a little too top-heavy.

It might not sound like a big deal at first but, over time, you’ll begin to look quite misshapen.


 

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Training your legs at least once a week burns a ton of calories, increases testosterone levels, and has been known to boost your libido.

So, that’s cool.

Although many of us dread having weakened, sore legs at the end of a brutal lower-limb workout, it’s best to just suck it up for a little bit and do what needs to be done. Before you start any leg workout, properly warm up with at least five to ten minutes of lower-impact cardio to get the blood pumping. Also, always remember to wear a lift-belt to properly protect your lower back when needed.

Let’s get started.

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Stiff-leg deadlift

With a manageable weight loaded on a straight bar, position your feet about shoulder-length apart and lift upward, nearly locking out your knees. Once your body is erected, slowly lower the weight back down towards the floor while keeping your legs straight.

Make sure you squeeze your glutes and leg muscles at the peak of the lift.

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Close stance dumbbell front squat

First, position your legs in a narrow stance with your toes pointed slightly outward. Hold a properly weighted dumbbell in your hands at chest level, keeping your elbows to your sides. Then, begin the rep by lowering your hips in a squatting motion.

Once your thighs dip below your knees, slowly rise back up, remembering to squeeze your glutes and leg muscles throughout to achieve maximum burn.

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Front squats

Rest a straight bar atop your chest and keep your feet spread roughly shoulder-width apart. Next, lower your hips in a squatting motion while keeping your back straight. Once your upper leg is parallel with the deck, slowly rise back up to the starting position.

As always, remember to squeeze your glutes and leg muscles when you reach the lowest point of the movement.

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Leg press

After loading a manageable weight, sit into the recommendation position, unlock the machine, and allow the weights to press down toward your body. Once your knees get close to your chest, push the weight back up to its original position by extending your legs.

It’s that easy.

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Seated leg curl

After choosing a manageable weight, sit into the recommendation position, contract your hamstrings, and curl the weight downward. Squeeze your glutes and leg muscles as you successfully curl the weight downward and then return to the original position.

Now, go out and grow those freakin’ legs!

MIGHTY FIT

This is how much exercise you need if you sit behind a desk all day

This isn’t going to come as a surprise to anyone, but people working desk jobs are too sedentary. In fact, 86 percent of the American working population sits down all day while at work. Combining all the hours we work with the amount of time we sit lounging at home and that number can increase beyond 12 hours each day.

But we’re not done doing the math yet. Figure in the total amount of sleep we get per night (an average of six to eight hours) and you’re looking at a pretty static lifestyle. As Americans, we’re in a state of rest for nearly 20 hours per day — give or take.

That’s a whole lot of resting, people!

We understand that some jobs require us to be in the office each day and sitting in front of our computers.

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However, finding time to be as active as possible will earn you a solid path to a healthier lifestyle.

Sitting all day can contribute to some significant risk factors like type 2 diabetes, heart disease, stroke, and cancer. No one wants to fall ill because of the all the stressors they encounter while at work. If this sounds like your current lifestyle, there is a way to counteract these future medical conditions — exercise.

But how much is enough? Well, keep reading.


Also Read: 4 health benefits of drinking the coffee in your MREs

According to Tech Insider, a massive study was reviewed that researched one million people around the world and scientists concluded that finding at least one hour per day of aerobic exercise reduced the chance of developing life-threatening ailments.

To prevent the harmful elements of sitting all day, it’s recommended to take breaks throughout the day to do some physical activity. This might mean waking up 30 minutes earlier for a brisk walk, biking to work, using the lunch hour to run in the park, or cut down on television time in the evening to lift weights. Even getting up and walking for a few minutes each hour will do wonders for your health.

Finding the necessary time for aerobic exercise has also been known to mitigate existing health problems. Luckily, gym professionals have developed easy-to-follow 7-minute exercise routines that require virtually no gym equipment and can fit anyone’s schedule if they’re willing to attempt the program.

The workout consists of 12 different exercises that you’ll do for 30 seconds each, with a rest period of 10 seconds before moving onto the next aerobic movement.

This program is specially designed for those people with crazy schedules who only have small windows available to get their heart rates increased.

Check out the Tech Insider video below for details on why exercise is important — especially if you’re sitting all day.

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