President Barack Obama will shutter an alleged Russian spy compound in Maryland Dec. 30 in retaliation for nearly a decade’s worth of cyber espionage activities.
The compound was reportedly purchased in 1972 by the then-Soviet Union as a vacation retreat. The Russian government confirmed its ownership of the compound in 1992 to The Associated Press.
Washington Life also appears to have featured some parts of the compound in a 2007 profile on one of the main houses, used by the Russian ambassador as a vacation get away.
Obama also announced he would expel 35 Russian diplomats from the U.S., mainly from Washington, D.C., and San Francisco. Another compound owned by the Russian government will also be shuttered Dec. 30.
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Creative geniuses behind digital humans and human-like characters in Hollywood blockbusters Avatar, Blade Runner 2049, Maleficent, Furious 7, The Jungle Book, Ready Player One, and others have U.S. Army-funded technology to thank for visual effects.
That technology was developed at the U.S. Army Institute for Creative Technologies at the University of Southern California. The ICT is funded by the RDECOM Research Laboratory, the Army’s corporate research laboratory (ARL).
Developers of that technology were recently announced winners of one of nine scientific and technical achievements by the Academy of Motion Picture Arts and Sciences.
A Technical Achievement Award will be presented at the Beverly Wilshire in Beverly Hills on Feb. 9, 2019, to Paul Debevec, Tim Hawkins, and Wan-Chun Ma for the invention of the Polarized Spherical Gradient Illumination facial appearance capture method, and to Xueming Yu for the design and engineering of the Light Stage X capture system during the Academy’s annual Scientific and Technical Awards Presentation.
Creative geniuses behind digital humans and human-like characters in Hollywood blockbusters have U.S. Army-funded technology to thank for visual effects. Pictured here, engineers work on the Light Stage X capture system’s recording process.
(U.S. Army Institute for Creative Technologies)
The Scientific and Technical Academy Awards demonstrate a proven record of contributing significant value to the process of making motion pictures.
The Academy Certificate reads: “Polarized Spherical Gradient Illumination was a breakthrough in facial capture technology allowing shape and reflectance capture of an actor’s face with sub-millimeter detail, enabling the faithful recreation of hero character faces. The Light Stage X structure was the foundation for all subsequent innovation and has been the keystone of the method’s evolution into a production system.”
The new high-resolution facial scanning process uses a custom sphere of computer-controllable LED light sources to illuminate an actor’s face with special polarized gradient lighting patterns which allow digital cameras to digitize every detail of every facial expression at a resolution down to a tenth of a millimeter.
A Soldier demonstrates the Light Stage X capture system technology.
(U.S. Army Institute for Creative Technologies)
The technology has been used by the visual effects industry to help create digital human and human-like characters in a number of movies and has scanned over one hundred actors including Tom Cruise, Angelina Jolie, Zoe Saldana, Hugh Jackman, Brad Pitt, and Dwayne Johnson at University of Southern California Institute for Creative Technologies.
Additionally, the Light Stage technology assists the military in facilitating recordings for its Sexual Harassment/Assault Response and Prevention program through a system called the Digital Survivor of Sexual Assault (DS2A). DS2A leverages research technologies previous created for the Department of Defense under the direction of the U.S. Army Research Laboratory and allows for Soldiers to interact with a digital guest speaker and hear their stories. As part of the ongoing SHARP training, this technology enables new SHARP personnel, as well as selected Army leaders, to participate in conversations on SHARP topics through the lens of a survivor’s firsthand account. It is the first system of its kind to be used in an Army classroom.
All four awardees were members of USC ICT’s Graphics Laboratory during the development of the technology from 2006 through 2016.
Paul Debevec is one of the designers and engineers of the Light Stage X capture system.
(U.S. Army Institute for Creative Technologies)
Paul Debevec continues as an Adjunct Research Professor at USC Viterbi and at the USC ICT Vision Graphics Lab. Wan-Chun “Alex” Ma was Paul Debevec’s first Ph.D student at USC ICT and Xueming Yu joined the USC ICT Graphics Lab in 2008 as a USC Viterbi Master’s student. Tim Hawkins now runs a commercial light stage scanning service in Burbank for OTOY, who licensed the light stage technology through USC Stevens in 2008.
This is the second Academy Sci-Tech award being given to the Light Stage technology developed at the USC Institute for Creative Technologies. The first, given nine years ago, was for the earliest light stage capture devices and the “image-based facial rendering system developed for character relighting in motion pictures” and was awarded to Paul Debevec, Tim Hawkins, John Monos, and Mark Sagar.
Established in 1999, the Army’s ICT is a DOD-sponsored University Affiliated Research Center working in collaboration with the Army Research, Development and Engineering Command (RDECOM) Research Laboratory’s UARCs are aligned with prestigious institutions conducting research at the forefront of science and innovation.
The RDECOM Research Laboratory is part of the U.S. Army Research, Development and Engineering Command, which has the mission to ensure decisive overmatch for unified land operations to empower the Army, the joint warfighter and our nation. RDECOM is a major subordinate command of the U.S. Army Materiel Command.
In a small area of Northern France, in a town called Seringes-et-Nesles, is a cemetery filled with soldiers who died fighting to keep France from falling to the Kaiser’s Germany during WWI.
The cemetery, Oise-Aisne American Cemetery, holds the remains of 6,012 soldiers in plots A-D, some unidentified, as well as a memorial to the almost 300 who went missing and were never found. There are many interesting side stories about this cemetery. Famous poet Joyce Kilmer is buried here. The tombs of the unknown are marked with the same epitaph as the Tomb of the Unknown Soldier in Arlington National Cemetery.
The most infamous stories, however, lie in plot E.
Officially Plot E does not exist. The 100-by-54 foot oval does not appear on maps, pamphlets, or on any websites. Ninety-six white markers the size of index cards, carrying only a small ID number litter the ground in Plot E, overlooked by a single granite cross. No U.S. flag is allowed to fly over it. The bodies are interred with their backs to the four plots across the street.
Plot E now contains the remains of 94 bodies. Across the street, unmarked, surrounded by thick shrubs and undergrowth, and accessible only through the supervisor’s office, the infamous fifth plot inters the “Dishonorable Dead,” Americans dishonorably discharged by the U.S. Army before being executed for crimes like rape and murder during or shortly after WWII.
With the exception of the infamous deserter Eddie Slovik (who was buried here after becoming the first soldier since the Civil War to be tried and executed for desertion – his remains have since been repatriated), each criminal faced the firing squad or the hangman’s rope for the murder of 26 fellow American soldiers and 71 British, French, German, Italian, Polish and Algerian civilians (both male and female) who were raped or murdered.
British murder victim Elizabeth Green (age 15) was raped and strangled by Corporal Ernest Lee Clarke (Grave 68) and Private Augustine M. Guerra (Grave 44). Louis Till (Grave 73), the father of American Civil Rights Icon Emmett Till, was hanged for his part in the murder of an Italian woman in 1944. Sir Eric Teichman was shot in the head by George E. Smith (Grave 52) in December 1944 after Smith was found poaching on his estate. Smith was hanged on V-E Day.
The Army executed a total of 98 servicemen for these kinds of crimes during WWII. While they were originally buried near the site of their execution, in 1949 they were all reinterred to where they are today.
The former top U.S. Army commander in Europe said Russian battlefield tactics in eastern Ukraine show sophisticated integration of drones, electronic warfare, and mortar and artillery, posing major challenges for Ukrainian forces.
Retired Lieutenant General Ben Hodges also said on Jan. 24 that U.S. and European allies should do more to publicize Russia’s capabilities on the ground in eastern Ukraine, including the region historically known as the Donbas.
Hodges, who retired as commander of the U.S. Army’s European forces last year, made the comments in Washington, at the Helsinki Commission, a U.S. government agency charged with monitoring human rights in Europe and elsewhere.
The United States and its NATO allies have helped train and supply the Ukrainian armed forces since the outbreak of fighting in eastern Ukraine in April 2014. About 250 U.S. soldiers are helping in the training, Hodges said, plus Canadians and other NATO allies.
In all, more than 10,000 people have been killed and more than 1 million displaced in the conflict pitting Ukrainian forces against Russia-backed separatists.
Russia has repeatedly denied its forces have been involved, or that it has supplied weaponry or equipment, assertions that independent observers and journalists have largely debunked.
Hodges said the recent U.S. decision to supply Ukraine with more sophisticated weaponry, including Javelin anti-tank weapons, was important for persuading the Russians to negotiate an end to the conflict.
“There has to be a diplomatic solution to this,” he said. “Russia has to, at some point, agree to stop supporting the separatists or pull out to allow the re-establishment” of Ukrainian control of its border with Russia.
In eastern Ukraine, Hodges said, there are about 35,000-40,000 Russia-backed fighters, and around 4,000-5,000 are actual Russian military officers or commanders.
He said many of the tanks and vehicles operated by both Ukrainian and Russia-backed forces are now covered with reactive armor, a specialized type of plating designed to protect against rocket-propelled grenades and weapons other than small arms.
He also said Russia-backed commanders have honed tactics that include using drones, artillery, and electronic warfare. That’s allowed Russians forces, for example, to eliminate Ukrainian mortars and artillery units. He said one Ukrainian unit that was using a U.S.-supplied radar was taken out by Russian rocket fire with surprising speed.
“The [Russian] electronic warfare capability; again that’s something we never had to worry with that in Afghanistan and Iraq. The Ukrainians live in this environment,” he said. “So you cannot speak on a radio or any device that’s not secure because it’s going to be jammed or intercepted or worse, it’s going to be found and then it’s going to be hit.”
“Certainly we have the capability to show everybody what Russia is specifically doing in the Donbas, that would be helpful to keep pressure on Russia, to live up to what they’ve said they’re going to do,” he said.
There are two types of firefights that ground troops experience: fun ones and others that suck.
The fun ones consist of taking enemy contact, maneuvering in on them, and clearing them out with tons of firepower without any good guys injured.
The ones that suck are the few that we don’t see coming — the ones where we take casualties. Although predicting when a firefight is going to happen is semi-possible, it’s a different skill altogether to know when they’re about to end.
So, check four ways you can tell when the firefight in Afghanistan is over — for now.
4. After an A-10 performs a perfectly executed gun run
During a firefight, it’s common for the platoon sergeant to call for air support if there is “air-on-station,” especially when the enemy is firing at you from a well-fortified position.
Witnessing the power of the A-10 nose-diving toward the enemy with its guns blazing is an excellent way to end the firefight for a while.
3. When the local kids come back out to play
We’re not exactly sure how this one works, but right before rounds start flying, the locals tend to seek cover. Again, we’re not sure how it happens, but somehow the kids know when the area is clear and they come back outside and resume playing.
2. When the intel troops arrive to conduct a BDA
Most of the military’s intel offices have access to satellites and view enemy activity from space. Typically, when a grunt unit is assigned to conduct a BDA, or Battle Damage Assessment, after a firefight, that means the coast is clear.
U.S. Army Capt. DeShane Greaser stands in a crater caused by a bomb dropped during an air strike conducting a Battle Damage Assessment outside a combat outpost in Afghanistan. (Image from Wikimedia Commons)
Islam is a beautiful religion and the men and women who loyally follow the practice pray five times. Since prayer takes place throughout the day, ground troops commonly schedule missions and patrols according to those times.
It’s been frequently noted that firefights come to a quick halt if they overlap with prayer schedules.
The TX-21 was an experimental weapon that was supposed to create a 5-MT blast. An experimental fusion fuel caused the blast to increase to 15 megatons. While the U.S. ended up with a much stronger weapon than it expected, the experiment resulted in multiple deaths, untold numbers of birth defects, and the accidental contamination of 7,000 square miles of Pacific islands and ocean.
4. B-17 (10-15 Megatons)
The B-17 was America’s first thermonuclear bomb to be deployed. In a way, it was a tuned-down version of the TX-21. The TX-17 prototype created a 11-MT blast much larger than the expected 4-MT explosion because of an unexpected reaction in the fusion fuel.
5. B-24 (10-15 Megatons)
The B-24 was very similar to the B-17 but it used an enriched lithium fusion fuel instead of the natural lithium of the B-17. The experimental TX-24 produced a slightly larger explosion in testing than the B-17 (13.5 MT vs 11 MT), but the estimated yields in their weaponized forms were roughly the same.
6. B-36 (10 Megatons)
After the TX-21 “Shrimp” test, America fielded the B-21 with a yield of 4 MT. The military decided to convert the B-21 to B-36s, making each bomb about 2.5 times as strong.
7. B53 (9 Megatons)
The B-53 contained 300 pounds of high-explosive material that triggered a uranium pit. The pit would then create a nine-megaton explosion.
8. EC-16 (6-8 Megatons)
The EC-16 was an “emergency capability” nuclear device and the only thermonuclear device deployed that required a cooling system. Five devices were delivered to the U.S. arsenal in Jan. 1954, but they were quickly replaced when the more stable and easier to deploy B-14s and B-17s became operational later that year.
9. EC-14 (7 Megatons)
The EC-14 was the first solid-fuel thermonuclear weapon deployed by the U.S. It was only deployed as an emergency capability in Feb. 1954. The EC-14 was retired in Oct. 1954 and many of them were converted to B-17s.
While serving as Miss Rocky Gap, Emma Lutton, of New Windsor, Maryland, had to combine her philanthropic efforts and pageant-winner responsibilities with another entirely separate set of duties as a lieutenant junior grade in the United States Coast Guard.
Lutton won the Miss Rocky Gap title in March, and the last several months of her title reign have overlapped with her final deployment with the Coast Guard in the Caribbean. Now that she’s back in the States, Lutton is looking to expand her role in the Miss America Pageant system as she competes against other local title holders for the role of Miss Maryland this week.
Unlike many others who began their pageantry careers earlier, Lutton said the Miss Rocky Gap competition was only her second ever attempt at winning a crown. She said she was inspired after seeing the work her younger sister was doing as a title holder.
“I had this misconception that pageants were just about looking pretty and being dumb,” Lutton said. “Then I realized how big of a difference I could make with charities and community service.”
Under the recommendation of current Miss Maryland Hannah Brewer, a Hampstead resident, Lutton decided to compete in the Miss Rocky Gap contest — the very same contest that started Brewer on her path to the Miss Maryland title.
Lutton said she was attracted to the Miss America pageants due to their emphasis on scholarships, which she is currently eyeing to help pay for graduate school. Lutton graduated with a degree in electrical engineering from the U.S. Coast Guard Academy in 2015 and is currently interested in studying to become a patent lawyer.
Though her father and older brother both served in the Navy, Lutton said she wasn’t initially interested in the military.
“I thought, ‘You guys are cool, but I’m going to do my own cool thing,'” Lutton said. “My senior year, I realized I really wanted to be an engineer, but I love people and I love making a difference while not just sitting in a cubical.”
After visiting the Coast Guard Academy, Lutton said she knew it was the place for her. She said one of the main draws of the Coast Guard over the other military branches is the high percentage of women in the service and the lack of barriers for females.
“I didn’t want to work really hard and find out that a certain path is closed off to me just because I’m a girl,” she said.
For her platform, Lutton chose to support the Forgotten Soldiers Outreach, providing care packages to service members overseas. She said she’s also passionate about supporting military family members, who don’t always have the support they need.”
“There’s not enough out there for families who are picking up and moving when we go,” Lutton said. “The most popular jobs for military spouses are nursing and teaching, and it’s extraordinarily difficult to get re-certified every time they move.”
Emma’s mother, Patty, said she is appreciative of her daughter’s service in and out of the military.
“When she decided to go into the Coast Guard, we were a little apprehensive to have two out of our three kids in the military,” she said, “but we’re incredibly proud of her.”
Lutton has been competing in the Miss Maryland pageant throughout the week, with preliminary interviews, swimsuit, talent, and evening gown competitions taking place. On June 24th, the field will be narrowed down to the top 10, one of whom will be crowned Miss Maryland by the end of the night.
Lutton said she’s excited just to make it this far, and is thrilled that both the pageantry and her service can complement each other.
“I think the two things really help support each other,” Lutton said. “Being in the Coast Guard helps make me a stronger woman that little girls can look up to, and being in the pageant can help the visibility of the Coast Guard which is a smaller service.”
In October 2006, a Chinese Song-class diesel-electric submarine capable of carrying torpedoes and antiship missiles surfaced within firing range of the aircraft carrier USS Kitty Hawk.
“Some navy officers interpreted it as a ‘Gotcha!’ move,” journalist Michael Fabey wrote in his 2017 book, Crashback. It was “a warning from China that US carrier groups could no longer expect to operate with impunity.”
Almost exactly nine years later, China again demonstrated its growing naval prowess, when a Kilo-class diesel-electric attack sub shadowed the aircraft carrier USS Ronald Reagan near southern Japan.
One defense official told The Washington Free Beacon that the sub’s appearance “set off alarm bells on the Reagan,” though there was no sign of threatening behavior.
The US still “owns the undersea realm in the western Pacific right now and is determined” to maintain it, Fabey told Business Insider in a February 2018 interview. But “China has grown — in terms of maritime power, maritime projection — more quickly than any country in the region,” he added. “The growth has been incredible.”
That expansion has prompted similar moves by its neighbors, who are asking whether China will abide by or remake the rules of the road.
‘Armed to the teeth’
Since 2002, China has built 10 nuclear subs: six Shang I- and II-class nuclear-powered attack subs — capable of firing anti-ship and land-attack missiles — and four Jin-class nuclear-powered ballistic missile subs, according to a 2017 US Defense Department assessment.
“China’s four operational JIN-class SSBNs represent China’s first credible, sea-based nuclear deterrent,” the assessment notes. Documents accidentally posted online by a Chinese shipbuilder also revealed plans for a new, quieter nuclear-powered attack submarine as well as a separate “quiet” submarine project.
The brunt of China’s undersea force, however, is its diesel-electric subs. It has access to 54 diesel-electric subs, but it’s not clear if all of them are in service, according to the International Institute for Strategic Studies, which said China’s current operational diesel-electric fleet was likely 48 subs.
The Defense Department believes China could have about 70 subs by 2020. While it looks unlikely to build more nuclear subs by then, adding 20 Yuan-class diesel-electric subs “seems to be entirely reasonable,” IISS says.
That expansion would require more investment in training and maintenance, but diesel-electric subs are potent, Fabey said.
“The submarine force [China is] putting out there is substantial, and partly because they have a lot of diesel-electrics and nuclear forces,” he told Business Insider. “Those diesel-electrics especially are … armed to the teeth. They’re armed with antiship missiles that really can give anyone, including the US forces, serious pause.”
China’s subs are also stretching their legs.
In May 2016, a Chinese nuclear-powered attack sub docked in Karachi, Pakistan — the first port call in South Asia by a Chinese nuclear attack sub, according to the Defense Department. (Chinese subs previously made port calls in Sri Lanka, much to India’s chagrin.)
In January 2017, a Chinese attack sub returning from anti-piracy patrols in the western Indian Ocean stopped in a Malaysian port on the South China Sea, over which Beijing has made expansive and contested claims. A Malaysian official said it was the first time a Chinese sub had visited the country.
In January 2018, a Chinese Shang-class nuclear-powered attack sub was detected in the contiguous zone around the Senkaku/Diaoyu Islands in the East China Sea— the first confirmed identification of a Chinese sub that area. That wasn’t the first unannounced maneuver by Chinese subs in the East China Sea, but those islands are disputed, and Japan protested the sub’s presence in that zone.
“You’re seeing Chinese submarines farther and farther and farther away” from China, Fabey said. “Chinese subs now make routine patrols into the Indian Ocean … This is a very big deal, just in terms of what you have to think is out there.”
‘Driving the Chinese absolutely crazy’
The US Navy has roughly 50 nuclear-powered attack subs. But many are aging, and the Navy’s most recent force-structure analysis said 66 attack subs were needed.
US Navy Adm. Harry Harris, head of Pacific Command, has said his command has half the subs it needs to meet its peacetime requirements. Adm. John Richardson, chief of naval operations, has also said maintenance backlogs could hinder efforts to deploy additional subs in the event of a conflict.
A sub shortfall was expected in the mid-2020s, as production of new Virginia-class attack subs was reduced after production of new Colombia-class ballistic-missile subs started in 2021. But the Navy has said US industry can continue to build two Virginia-class subs a year, even after starting to build one Columbia-class sub a year in 2021.
The 2018 budget included also money for increased production of Virginia-class subs — which are “the creme de la creme,” Fabey said.
China’s neighbors are also racing to add subs, looking not only for a military edge, but also to keep an eye on their turf.
Diesel-electrics are relatively cheap, and countries like Russia and China are willing to sell them, Fabey said. “So you have this big proliferation of diesel-electric subs, because with just the purchase of a few diesel-electric subs, a nation can develop a strategic force.”
“All those countries, they’re the home team, so they don’t need to have nuclear subs necessarily to go anywhere [and] project power,” he said. “They want to just project power in their little neighborhoods, and that’s why diesel-electrics are so amazingly good.”
“When you go and you go down to the thermals, the different layers of the ocean, it becomes very hard to detect subs … and you shut off everything except for electric power — it puts out less of a signal than a light bulb would,” Fabey added.
Between 2009 and 2016, Vietnam bought six Russian-made Kilo-class subs. That force “is driving the Chinese absolutely crazy,” Fabey said, “because China can no longer just operate in the Gulf of Tonkin, for example, at will.”
Japan is also growing its navy, which had 18 subs in early 2016. In November 2017, it launched its 10th Soryu-class diesel-electric sub, and in March 2018 it commissioned its ninth Soryu-class sub. Those subs have air-independent propulsion systems that allow them to remain submerged for up to two weeks. They also have quieting technology, can carry torpedoes and antiship missiles, and excel at navigating tough seascapes.
Indonesia, which had two subs as of spring 2017, is looking to add subs that can operate in shallow coastal waters. In August 2017, it commissioned its first attack sub in 34 years — a diesel-electric capable of carrying torpedoes and guided missiles and of performing anti-surface and anti-sub warfare.
In early 2017, Indonesia was working with or in talks with South Korean, French, and Russian shipbuilders to acquire more subs. (Jakarta has since reduced its original requirement for 12 new subs by 2024 to eight.)
Taiwan, whose efforts to buy foreign subs to join its four aging subs have been thwarted by China, announced a domestic sub-building program in spring 2017.
India already more than a dozen subs in active service. The country’s first domestic nuclear-powered ballistic-missile sub, INS Arihant, was commissioned in late 2016, after a seven-year development process. The next Arihant-class sub, INS Aridaman, was poised for launch in late 2017. India’s latest sub, the diesel-electric, first-in-class INS Kalvari, was commissioned in December 2017.
The next two Kalvari-class subs, built by a French firm, have already arrived. The six and last Kalvari-class sub is due to join the fleet in 2020. In July 2017, New Dehli contacted foreign shipyards with a request for information about building its next six nonnuclear subs.
India’s efforts have been plagued by delays, however. The Kalvari was supposed to be delivered in 2012 but was four years late. Mistakes have also set India back — the Arihant, for example, has been out of service since early 2017, when it flooded because a hatch was left open as it submerged.
India has expressed considerable concern about Chinese naval activity in the Indian Ocean, which includes submarine patrols, as well as its efforts to court countries in the region.
Beijing has sold subs to Bangladesh, which has bought two, Pakistan, which has bought eight, and Thailand, which may buy up to four.
Countries buying Chinese subs rely on China’s naval officers and technicians for support and maintenance — which extends Beijing’s influence.
“I believe that’s a counter to the increasing encroachment by Chinese forces,” Fabey said of India’s naval activity
“What the two countries have established on land, they’re now looking to establish in the ocean, India especially,” he added. “It’s not about to let China encroach just willy-nilly.”
All these countries are likely to face challenges developing and maintaining a sub force, Fabey said, pointing to the case of Argentina’s ARA San Juan, a diesel-electric sub lost with all hands in the South Atlantic last year. But subs are not the only military hardware in demand in East Asia, and the buildup comes alongside uncertainty about the balance of power in the region.
Apprehension about China’s growth has been tempered by increasing economic reliance on Beijing. And the current and previous US administration have left countries in the region, including longtime allies, unsure about what role the US is willing to play there.
“Everyone out in Asia is on one hand scared of China, and the other hand, they need China for trade,” Fabey said. “Also there’s a real sense of, ‘China’s right here, America’s on the other side of the world.'”
“And there’s a sense of reevaluating China,” he added, “because if you don’t have the 500-pound gorilla from the West, then you’ve got to worry about the 500-pound dragon in the East a little bit more.”
As part of the events surrounding Super Bowl 50, the Military Benefit Association sponsored the Wounded Warrior Amputee vs. NFL Alumni Flag Football game. The game was a chance for these veterans to compete against NFL greats while raising awareness about the issues wounded veterans face.
Rocky Bleier, Pittsburgh Steeler great, Vietnam War veteran, and spokesperson for the Military Benefit Association, has been involved with the WWAFT games for the past five years.
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
Simone is an Air Force Academy graduate, doctor, and fitness model. You can contact/follow her here: email: firstname.lastname@example.org, Instagram: @simonemaybin, Snapchat: @simoneyroney, Facebook: Simone Maybin, or Twitter: @simonemaybin.
The Navy admiral who has led the service’s most elite special operators during a string of high-profile scandals will leave his post in September, Military.com has confirmed.
Rear Adm. Collin Green will wrap up his term as head of Naval Special Warfare Command after two years in the position. The move, first reported by The Intercept last weekend, follows several high-profile controversies involving the command that, in part, prompted a full review of U.S. Special Operations Command’s ethics and culture.
A Navy official, who spoke on the condition of anonymity to discuss the flag officer’s move, said “there is no indication he has been asked to leave early.”
“He’s leaving at the two-year point, which is a normal command tour,” the official said. “It’s premature to say he’s retiring.”
It’s not immediately clear in what position Green would serve next or who would replace him. The Intercept reported that Rear Adm. H. Wyman Howard III, a Naval Academy grad serving as head of Special Operations Command Central, will be nominated to replace Green.
Howard previously served as a commander with SEAL Team 6, which carries out some of the military’s most covert missions. The Intercept reported in 2017 that Howard gave his operators hand-made hatchets and told them ahead of missions and deployments to “bloody the hatchet.”
Green has led the Navy SEALs since September 2017 after assuming command from Rear Adm. Tim Szymanski, who spent two years in the position. Of the last four flag officers who led the command, three left after two years.
Szymanski’s predecessor, Rear Adm. Brian Losey, led the command for more than three years.
The Intercept reported that Green’s tour had been set to last three years, but “the stress from his reform efforts, as well as personal issues, have taken a toll.”
Green sent a letter to his commanders in July telling them “we have a problem,” and ordering leaders to help restore discipline in the ranks. The two-star followed it up the next month with a memo to the force announcing a return to routine inspections, discipline trackers, and strict enforcement of all Navy grooming and uniform standards.
The four-page memo said the problems in the command would be met with “urgent, effective and active leadership.”
Some of those incidents caught the attention of President Donald Trump, who at one point ordered Green’s command to “Get back to business!” after the admiral considered stripping a former SEAL of his coveted trident pin.
No matter where you served in the military, one thing is certain: Veterans have a special bond. These shared experiences draw former service members to careers working with fellow veterans. As you might’ve guessed, VA is a great place to do exactly that.
You still may have a lot of questions about what it’s like to work here. Will it be the right cultural fit? How do the benefits stack up? What support is available day to day?
There are plenty of resources to help you answer these and other questions. Here are six ways you can explore what it’s like to work at VA before you make the choice to apply:
1. Visit the VA Careers website.
The VA Careers site is chock full of information about what it’s like to work at VA, including employee video stories about VA’s workplace culture, an informational deep dive into some of the positions we’re hiring for (think: physicians, nurses and mental health counselors), a summary of benefits we offer employees, and details on how we work with veterans to build rewarding careers.
2. Check out the Veteran Employment Services Office (VESO).
VESO is a wealth of information for veterans seeking employment opportunities. Get details on upcoming veteran hiring events, access free virtual training on how to navigate USAJOBS or write an effective resume, and learn more about the federal hiring process.
3. Attend a VA recruitment event.
Visit the VA Careers event webpage for days and times of recruiting events we’ll be attending all around the country. You’re invited to register for an event and ask recruiters questions about a future career with VA.
4. Participate in a virtual career fair.
If you can’t make it to one of our events, go digital! Through virtual career fairs, VA brings recruiters and job seekers together online so they can exchange information without having to worry about distance or travel. Find out about the next virtual career fair by following the VA Careers blog or visiting the events site.
5. Reach out to a recruiter directly.
Do you have specific questions? Reach out to VA recruiters via email for guidance on finding the opportunity that best matches your skillset, preparing your resume and planning for interviews.
6. Get more information about the transitioning military program.
The Transitioning Military Personnel program aims to raise awareness about civilian careers for former service members at VA. If you’ve served in military healthcare — as a physician, nurse, mental health provider, medic, hospital corpsmen, health service technician, para rescue specialist or another occupation — find an array of VA opportunities across the country where you can put your professional training and skills to work.
After you’ve done your research and fully explored VA careers, think about applying for an opening. Be sure to look into special programs such as Veterans Preference that can help you get hired more quickly.
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
This past weekend marked the 71st anniversary of the Allies’ D-Day landing at Normandy, France, which ultimately led to the liberation of France from Nazi control.
But what if the Allies had never launched their seaborne invasion, leaving Europe in the hands of Hitler and Nazi Germany?
Amazon Studios provides the answer with “The Man In The High Castle,” a new original series that was recently greenlit by Amazon for a full season after becoming the most watched show since Amazon’s original-series development program began. The show is smart, fun, and polished, and it sports a five-star user rating.
Produced by Ridley Scott, the show is based on a 1962 Philip K. Dick novel about a world in which the Nazis and the Japanese won World War II. Of all of Dick’s classics, it was the only one to win science fiction’s preeminent Hugo Award. Scott, who directed another Dick adaptation in “Blade Runner,” started developing in 2010 what would surprisingly be the book’s first screen adaptation.
It takes place in 1962 in a conquered America that has been divided into the Greater Nazi Reich, from the Atlantic to the Rockies, and the Japanese Pacific States, on the Pacific Coast.
The opening scene shows a propaganda film about life in America, which chillingly demonstrates how Americans might come to accept Nazi overlords.
“It’s a new day,” the narrator says. “The sun rises in the east. Across our land men and women go to work in factories and farms providing for their families. Everyone has a job. Everyone knows the part they play keeping our country strong and safe. So today we give thanks to our brave leaders, knowing we are stronger and prouder and better.”
Only the end of the film explicitly references the Nazi takeover:
“Yes, it’s a new day in our proud land, but our greatest days may lie ahead. Sieg heil!”
Here’s a look at Nazi Times Square:
Here’s Japanese San Francisco:
As the propaganda film suggests, aspects of life in Nazi/Japanese America are not bad, even as the overlords brutally repress all resistance. The winners of the war — particularly the Germans, who in the show’s alternate history developed the first atomic bomb — are living in a technological and economic boom as great as anything America saw in the real postwar era.
Given this rosy portrayal, it’s all the more shocking when there’s a reminder of how inhuman the Axis powers could be. In one scene, a volunteer for the resistance is driving through the middle of the country for the first time. He is talking with a Nazi police officer, who helped him change a flat tire, when ashes began falling like snow.
“Oh, it’s the hospital,” the cop says. “Tuesdays, they burn cripples, the terminally ill — drag on the state.”