You might recognize Kelsey De Santis as the Marine Corps martial arts chick who invited Justin Timberlake to her Marine Corps Birthday Ball, but did you know she also owns a gym in Florida?
Military Muscle Gym is located in Davie, near Miami, and boasts workouts that look a lot like a combination of Cross Fit and the Marine Corps Martial Arts Program with a little bit of boot camp sprinkled in.
And it’s too badass for you.
Why? I’m glad you asked:
1: It’s the Marine Corps and if you’re not a Marine, you’re probably going to break yourself. De Santis started the gym with three other Marines, two of whom are former infantrymen and one a former artilleryman. Their PT game is stronger than yours. Of course, you could try to prove me wrong here, in which case…
2: You might cry when the Marines wandering around the gym walk up behind you and “motivate” you to work harder. In fact, if you’re not crying by the end of your workout, you’re going to cry the next day when you wake up sore as hell.
3. You don’t want to get beat by a girl, and Kelsey is as hardcore as they come. Check out the video below, or the Facebook page for more info and pictures on what exactly is happening at Military Muscle Gym, and you’ll see just how awesome she is. Of course, if you do end up going, it doesn’t break you, you don’t cry, and you don’t mind being out performed by a girl, the teamwork might be a challenge.
Think you have what it takes to take on Military Muscle? Go try it out, and let us know what you think.
I led multiple combat conditioning programs in the Marine Corps, and I did my Martial Arts Instructor Certification at the MACE in Quantico with the creators of MCMAP. Yet, I had no idea what HITT was. I thought it was just a cheap rip-off of HIIT that the Marine Corps wanted to get their proprietary mitts on.
I was a little salty at certain points in my career.
The short of it is: HIIT is a type of workout and HITT is a comprehensive program that encompasses all aspects of fitness.
A few seconds of this, a few seconds of that…
What HIIT is
High-Intensity interval training (HIIT) really got popular when the Tabata method got some good press. The Tabata method is a type of HIIT workout where you perform a movement for 20 seconds and then rest for 10 seconds. You repeat this sequence for as many rounds as you are adapted to.
Other styles of HIIT follow the same basic layout. You perform a movement for a certain period of time, and then you rest for about half the time you did the movement for.
If you are really particular, you would measure your heart rate and rest until your heart rate gets to about 60% of your estimated maximum heart rate.
[instagram https://www.instagram.com/p/BjzcNion5Qq/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Here’s how to do a HIIT workout properly. . A lot of people do “HIIT” but they don’t understand the purpose. It’s to to boost your output…”
It might sound like math class, and it basically is. There are plenty of apps and timers out there for HIIT workouts, but most people just wing it.
In fact, most people completely miss the point of HIIT.
At its base, HIIT is a fat burning workout that takes advantage of the anaerobic fuel systems of the body. If you don’t allow your heart rate to get down low enough between sets, you are preventing your body from truly resting. Without enough rest, you cannot perform at 90-100%+ effort, and therefore miss out on burning a maximum amount of fat.
I can and will go more in-depth on this topic in the future. Take a look at the above Instagram post for details on how to properly use HIIT to help you lose that adorable baby fat on your tummy.
Run fast and lift heavy. Sounds pretty good to me.
(Photo by Capt. Colleen McFadden)
What HITT is
High-Intensity Tactical Training, on the other hand, is a program designed by the Marine Corps to prepare Marines for combat. You can read the whole methodology behind it here.
It has 3 basic principles:
Prevent potential for injury
Increase performance levels that support combat specific tasks
Build strength, optimize mobility, and increase speed
Subtle how they squeezed five principles into three, but I’ll roll with it.
High Intensity Tactical Training (HITT) Promo Video- USMC
I’d argue that these components should be the base of every single human being’s training plan, not just military personnel. I would just switch the wording around in number two to read “increase performance levels to support career specific tasks” for the normies.
Reading through the methodology, linked above, I could nitpick some of the specifics of the program. Ultimately though, I’m a fan.
Unlike HIIT, HITT has nothing to do with burning fat whatsoever. Actually, it would probably be in a Marine’s favor to keep a modest amount of body fat on their frame in case things go south and they are without food for multiple days.
The next step is to do the workout with a full combat load. That’s HITT.
(Photo by Capt. Colleen McFadden)
Execution is everything
HIIT and HITT couldn’t be more different. HIIT is for people who are primarily concerned with how they look while HITT is for Marines who want to f*ck sh*t up.
Both of these can be very beneficial to you depending on what you are trying to achieve.
Military personnel don’t have the luxury of knowing exactly what they are getting themselves into with a deployment until they get there. A well-rounded plan, like HITT, that increases all aspects of fitness is ideal if you have the time.
Don’t let this image fool you. This man’s primary form of exercise is not HIIT. He lifts.
HITT is for someone who is looking for long-term nonspecific training that will focus on all aspects of fitness. It doesn’t need to be just for those getting ready for a deployment.
HIIT is for someone who is looking to burn fat while maintaining lean muscle. That’s it for HIIT. It won’t make you stronger, it probably won’t make you much faster. It is exclusively for people who want to lose fat.
The bottom line of this showdown between fitness modalities is that the Marine Corps needs to get better at naming their programs. Otherwise, most people will just write off their highly researched program as a shameless government knock-off of something that already exists.
Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.
Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.
Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.
Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.
Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi
Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.
Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.
Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.
Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.
Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV
Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.
Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.
Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.
Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.
Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ
Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.
In 1939, German scientist Adolf Butenandt was awarded the Nobel Prize in Chemistry for his work in documenting how hormones transfer signals between the body’s cells and organs to regulate bodily functions. His discoveries were revolutionary, paving the way for many of today’s medical necessities, including birth control and steroids.
These same scientific revelations lead, eventually, to the creation of anabolic steroids. Today, the business of manufacturing and selling synthetic testosterone is massive — and highly illegal.
Although the military is considered a team environment, if you’re looking for a promotion, it’s ultimately up to you to work extremely hard to stand out among your peers. Some troops who want to gain a physical edge on their fellow brothers-in-arms, however, turn to various types of anabolic steroids to, hopefully, more quickly achieve their goals. Not only is this illegal, it’s also potentially dangerous.
Unfortunately, finding a vial testosterone, especially on a military installation, is pretty easy and young troops don’t mind trying out the fabricated hormone in hopes it’ll make them jacked. The majority of service members who take the mass-building substance, however, usually don’t understand what it does to the body.
Note: This is a basic overview of how anabolic steroids affect the human body. As always, do your own research.
When a soldier trains, their natural testosterone levels drop dramatically as the body releases other hormones, called glucocorticoids, which helps reduce inflammation. However, glucocorticoids have a secondary effect of sending your body into a catabolic state.
Being in a catabolic state means your muscle tissue is breaking down. During that state, steroids affect hormonal imbalance in two different ways. First, they replenish testosterone levels, which hastens muscle repair. Secondly, they’re known to block the glucocorticoids from breaking down muscle fibers.
When we tear a muscle during a workout, it’s the protein you’ve consumed during the day that makes its way to the damaged fiber and restores it, making it bigger and better each time. When someone takes a testosterone supplement, it quickly moves into your cells, activating protein synthesis and enhancing the rebuilding process.
According to Dr. Mehmet Oz, the average man produces between four and seven milligrams of testosterone per day. Compare that to a bottle testosterone enanthate, which can contain up to 300 milligrams per cc. This amount is injected by the average steroid user two to three times per week.
There are more than a few unpleasant side effects to taking anabolic, like acne, gynecomastia, fluid retention, and testicular atrophy. Long-term effects can include high blood pressure, increased cholesterol levels, and liver and heart damage.
Note: WATM doesn’t condone the use of steroids, but if you’re going to do them, you should carefully review the potential risks involved.
It’s easier to gain weight during the two-month period between Halloween and New Year’s Day than any other time of the year.
From colder weather to football season, holiday parties, having snacks all over the house and office, and huge feasting holidays, it is no wonder why everyone is ready to start a “resolution” by the time the new year comes.
The list below includes ways to stay ahead of the weight gain curve by considering a few minor tweaks to your day:
1. Don’t quit.
The most important thing is to keep the habit of working out or physical activity on your schedule. Stick to your workout even when extra travel, late work hours and excessive social events interfere with the best intentions. You may have to be flexible and do something for a shorter time before or after work, even if it is only walking or a quick PT pyramid. The best way to avoid holiday weight gain is not to get out of the exercise habit.
2. Walk it off.
Keep walking or add walking throughout the day in multiple sessions. Walk before every meal, even if only for 10 minutes. Walk longer in parking lots (be safe) when at work or shopping. Take regular breaks every hour at work to walk to the bathroom. A good way to remember to do that is to drink water throughout the day so you have to get up regularly. Otherwise, set a timer for 60 to 90 minutes and remind yourself to walk for three to four minutes around the office, up and down stairs, or to your car and back to get some fresh air. You will find this quick getaway helpful with productivity as well.
3. Like football? Keep moving.
Football season gets many Americans to sit still for hours several days a week. Try to get up during commercials, walk during halftime or actually bring the treadmill or stationary bike into the TV room. If you walk during commercials, you will accumulate about 20 minutes of activity per hour of watching television.
4. Avoid game-time snacking & drinking
This is a tough one and requires discipline. It is easy not to move for hours during a game and add in another 500 to 1,000 calories of soda, beer, chips and other game-time foods. Keep moving, as detailed above, and you will limit your ability to put food and drinks into your mouth. After a game, you can break even or have a 500- calorie surplus or deficit — it just depends on how you control snacking and being sedentary.
5. Twenty-minute challenge
When time is tight, try to get at least a daily minimum standard of activity, even if it is just 20 minutes. See how much you can do in 20 minutes. How far can you walk in that time (or total accumulated walks)? How far can you bike or swim in 20 minutes? How high can you move through the PT Pyramid in that time? Can you get into the gym and do a 20-minute gym circuit of as many machines as possible?
Any of these ideas will help you burn off steam and make you feel like you did something. Fit this 20 minutes into your lunch, before work or after dinner if you have to. You will find that you will sleep better as well.
In the end, it comes down to discipline. You need discipline not to break old training habits while creating new bad habits of binge-eating and binge-watching television (without activity). I know it is easier said than done, but this season will not last forever, and you will wish you had not forsaken your health and fitness once the weather turns nicer.
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
Looking for a ridiculous fitness challenge to keep you on track this winter? Or maybe you’re just tired of the same old boring lift routine and need something new. Well, friends, let us introduce you to one of the most insane things to come out of CrossFit ever – the Burpee Mile Challenge.
You read that right – burpees for an entire mile.
The challenge isn’t so much about competing for a specific time, as it is one of those things you can say you’ve done and cross off your list. Like running the Red Bull 400 or completing a Ragnar, doing the Spartan Death Race, marathon rucking, or ultramarathoning.
So let’s talk about this challenge – what it is, the benefits of it, and how you can safely train to complete it.
The Burpee Mile challenge isn’t one of Crossfit’s better known WODS (Workout of the day) – it doesn’t classify as a Hero WOD that pays tribute to military and first responders, and it’s not one of the Girl WODs, but it’s definitely a benchmark. Doing burpees for an entire mile will test not just your physical ability to do over 800 burpees but also your mental toughness as well. First, the official rules: You must cover one-mile using burpees only. You can jump forward as far as you want for each burpee, but you’re not allowed to walk forward. So that’s on track to be a complete, full mile of burpees. Gross.
But the sneaky trick here is that you can jump forward as far as you want (or can). That means all your movement doesn’t have to come from burpees alone. That’s key if you’re really considering this challenge.
The best part is you don’t need any special equipment – just a stretch of distance to measure your progress. Gloves are a good idea if you’re doing this on anything other than soft ground since your hands are likely to get destroyed. A good goal time should be around 2 to 3 hours for beginners (that’s anyone who’s new to the painful love of burpees), 1.5-2.5 hours for intermediate burpee lovers, and for folks who knock out 100 burpees a day just for fun, your time should be less than two hours.
Keep in mind if you’ve never done a burpee in your life, this might not be a good challenge for you to try.
(U.S. Air Force photo/Senior Airman Joel Mease)
So what are the benefits and what’s the point?
Well, the benefits are scant, to be honest. Sure, you’ll get a really good cardio because, of course, that’s going to happen when you perform so many burpees and broad jumps. But you’ll also fatigue your entire body, since burpees are a full-body movement. The combination of great cardio and improved muscle endurance will definitely put you one step closer to becoming stronger, leaner, and faster.
Benefits aside, the point is that the Burpee Mile is a workout that you’re going to want to quit … over and over and over again. It’s mentally challenging, just like running a marathon or doing a Spartan Race, and that’s the whole point. Challenging your mental stamina is all about perseverance and the Burpee Mile will definitely help with that.
Things to consider
A track is best for all these burpees because you’ll be safer than on the road, and it’s easier to measure distance. Make sure you have water and snacks like fast-acting carbs set up at various points along the route. You’re definitely going to need to refuel at least once during this challenge because it takes so much out of you.
As for clothing – long pants are best since you’re dropping to the ground. Knee sleeves can be a good idea, too, if you have those. No matter what, though, make sure you have a pair of gloves on – otherwise, your hands are going to get destroyed.
Don’t start off too fast. Just like with any other endurance race, save your go-go juice for when you really need it. Keep your jumps measured. Don’t try to jump too far. That just wastes energy and you’ll fry your legs.
Of course, the most common mistake is failing to train properly for this weird challenge. Don’t expect to walk onto a track and perform two hours’ worth of burpees right out of the gate. Work toward this goal by adding in several sets of burpee broad jumps to your existing routine. You know you’re ready to try the challenge when you can do 45 minutes of burpees without dying.
Do you still love fitness? Are you transitioning out of the military and thinking about what the next steps of your future career will be?
Think about a hobby you love. Can you make your hobby into a job or even just a part-time position for starters?
How about a job in the fitness industry? There are many veterans in the fitness industry, including myself, a tactical fitness writer. But writing is far from the only option in the multibillion-dollar fitness business. From personal trainers, gym owners, strength coaches, supplement affiliates, inventors and program developers to athletes who compete in all types of competitions, there are plenty of fitness-related career paths.
If fitness is part of your life or used to be, consider finding that love again. You might find something inside you that reconnects with the world you left behind when you first joined the military.
Here are some of the many fitness career paths that can help you get moving again, fine-tune your fitness knowledge and skills, and teach people who need your motivation, passion and example.
(U.S. Air Force photo by Senior Airman David Carbajal)
1. Group Trainer
One of the easier ways to get involved in training people is to lead a group at an established fitness center. Or you could build your own outdoor fitness boot camp program, especially if the weather permits most of the year. A group training instructor could be as basic as a boot camp fitness class or a learned training program on spin bikes, yoga, kickboxing, Zumba, barre, aquatic fitness or CrossFit. No matter what you pick, these are fun ways not only to teach others, but to get your own workout accomplished with a group of people who need your leadership. It can also be a good supplemental income if you can spare an hour or two a few days a week.
2. Personal Trainer
Like the title suggests, this business model is more personal, and you get to really know and develop training programs for the goals, needs and abilities of a client. Personal training is also better paying than group fitness. You can offer personal training as part of an existing fitness center or set up your own hustle and train people at their own homes or in an outdoor area.
3. Online Fitness Business
If you like to create content for people to read or view, you may find a promising business model with a website store and social media. Whether it is through your own products, articles and videos or using an affiliate model, you can make significant income online with just a little bit of technology skill.
(U.S. Marine Corps photos by Lance Cpl. Bridget M. Keane)
4. Invent a Fitness Device
Two friends of mine created companies around their inventions. Randy Hetrick of TRX and Alden Mill of Perfect Pushup fame both created products that fit into the fitness industry very nicely and maybe even revolutionized it to some degree.
5. Can You Still Compete?
Many veterans are still going hard-core after service and compete in professional racing and sports from CrossFit Games, to the Olympics and Paralympic Games, to becoming sponsored and professional athletes in the racing world. Moving that athletic fame into social media and internet fitness businesses is a great way to continue training and helping others, as well as earning a living.
Fitness is important for the transitioning veteran. Whether you decide to make fitness part of a way to make extra income, or you just get involved in volunteer coaching in your community, you will find that the physical activity you do and the coaching and teaching you provide are helpful to you and others.
Find the Right veteran Job
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
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.
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
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
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
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.
“I don’t have time” is the number one phrase that I hear from people when we discuss their health lifestyle. One thing I’ve never had was a bunch of extra time on my hands. Most of my extreme time management started at the U.S. Air Force Academy, where wasted moments can result in some bad situations. During medical school, and currently, as I resident, I continually find ways to get more done in a limited amount of time. Most of this I attribute to desire and discipline, but the other piece is planning.
I’ve summarized 5 things I’ve incorporated into my busy schedule that I think have contributed a huge amount to my health and fitness goals.
1. Keep water easily accessible
You can store water bottles in the trunk of your car for quick, easy access. You can also carry a plastic or glass water bottle. Carrying a large amount of water at one time not only limits the number of times you have to grab another bottle or refill, but it’s also psychological and continually reminds you to drink up. I’ve used a one liter Nalgene bottle since college. It’s not too small but also professional enough to carry around to meetings and around patients, if need be. It’s my habit to refill it 3 times in a day – that way I drink about 1 gallon a day without overthinking it.
2. Keep convenient protein sources on hand
The hardest macronutrient to access quickly is usually protein. It’s quite easy to grab carbohydrate and fat sources, but protein can be difficult to find and pricey. One way to avoid this issue is to keep high protein sources at work or in your car. Some sources I recommend are protein powder (keep it in the huge container and keep a protein shaker nearby it), protein bars (by the box), or tuna in the pre-drained packs (by the box). I’m up walking around a lot so I stuff one of these in my white coat so I’m never without food when things get hectic.
3. If traveling, plan to stay near a gym
If going out of town on business, and you have the opportunity to choose where you’ll be staying, scout out the gym options beforehand. If you are going to stay in a hotel, find out if the hotel has a gym that’s adequate for your workouts. If not, then do a quick internet search on gyms nearby and find out if you can do a day pass. For military members, with ID card, they will typically cut you a break on paying a fee. If there are no gyms nearby, don’t give up. Opt for the bodyweight exercises right there in your room.
4. Incorporate active breaks into your routine
If working at a desk, get up and move as often as possible. If the building has an elevator, choose the stairs most of the time. If staying in a hotel, choose a room on an upper floor and use the stairs. You can also use small weights and bands at work when taking breaks. My co-workers and I use a push-up count system for various events that occur at work, so it’s a fun way of incorporating fitness into our daily workload.
5. Prep meals ahead of time
This one takes a little more time but is the major key to success if you can make it happen. Choose one or two days out of the week to cook all your food for the week. The best day might be when you go to the grocery store. Right after your grocery run, start up your stove. The key is to be creative with the way you cook different items so many things can cook at the same time (i.e. what can go in the oven while the stove top is busy?). If your budget allows, buy certain things pre-cooked. If you like certain vegetables, then stick with those. Once all the foods are cooked up, separate them into separate meal containers and store in the fridge. As each day comes grab what you need and stick it in a ready-to-go meal container (like the ones from Isolator Fitness).
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 Force is constantly out of balance. First Anakin was supposed to bring balance, but he turned into a cyborg sociopath. Then Luke was meant to bring balance; he screwed the pooch as well though. Now here we are hoping Rey is able to put a US Marine in his place and finally balance the damn thing out.
The above is a serious imbalance in a galaxy far far away a long ass time ago. The imbalance I’m about to help you correct is a whole lot simpler and straight forward.
It’s the balance of strength and function between the front and back of your upper body. If you have a serious imbalance, you may be suffering from postural discomfort, pain, or significant stalls in your training. You don’t need a Jedi to solve this, all you need is basic knowledge of the push:pull ratio.
Vertical and horizontal pushes and pulls are what you should be counting when it comes to your upper body ratio.
What the ratio means
You may have noticed some training plans online are broken up into three separate training days: push day, pull day, and legs day. The push and pull days refer to the upper body.
Pulling muscles are those that help you pull. They’re located on the back.
Pushing muscles are the muscles that help you push. They’re located on the front side of the body.
In order to maintain a balanced posture and ability, the front and back of the upper body need to be somewhat even in strength and capability.
Sloped shoulders? You may be doing too many pushes and need to add in more pulls.
When things are stronger one way or another, you see people with posture that just doesn’t look right, not to mention their ability to apply force AKA strength.
All training plans can be broken down in a ratio of push related to pull to see where their focus is. You just count the pressing movements and pulling movement, then reduce the fraction. Don’t freak out, I know fractions are intimidating, it’s typically really small numbers like 4:4 or 8:6. We just reduce those down to 1:1 and 2:1.5 respectively.
For instance, the Mighty Fit plan is a 1-to-1 push-to-pull ratio. That very simply means that for every push exercise that you do, you also do a pull exercise.
Time to add in more pulls. Horizontal 1-arm rows are a great exercise to help balance out an overactive chest.
If your chest and front delts are particularly large and tight, they will pull your shoulders and scapulae forward and give you that rounded upper back look. Strengthening your back muscles like your lower traps, rhomboids, and lats will bring some balance into your posture and relieve you of any discomfort.
Training all chest and sitting at a computer all day is a very common lifestyle for most of us. I’m guilty of it, and just about every peer of mine in the Marine Corps was the same.
The easiest way to correct an upper-body imbalance is to change your push/pull ratio. If you have forward shoulders from sitting at a computer all day, switch to a push/pull of 1:2. Do one push exercise for every two pull exercises.[instagram https://www.instagram.com/p/BdP21ywHLar/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Talking Programming Now . Antagonist pair sets are a great way to program your exercise selection. . Push Pull is a great way to program…”
If your back is overactive and tight, often seen in surfers, your shoulder blades will be pinched together, and chest will be open. This is from a strong back and a weak front. Presses and push-ups will bring balance back into this person.
If your job has you hiking a lot, you may be used to having your shoulders pulled back and together. If your nipples are facing the sky or you can barely get 2-3 fingers between your shoulder blades, this is you.
Changing your push:pull ratio to 2:1 may help your chest take some control in your upper body.
In addition, when you do conduct pull exercises, ensure that you are allowing your shoulder blades to move with the movement. Don’t lock them back and together (like you do in heavy bench presses with your back pinned into a bench).
The biceps are actually a pulling muscle and the triceps are a pushing muscle. Check out the arm primer article for how to train these further.
If you have mild pain, discomfort, or a noticeable strength imbalance your first step to remedy things should be to change your push:pull ratio. It’s a simple solution to a problem that will prevent some “bodywork expert” from getting involved. You have the power, and now, the tool to bring balance to your internal upper body force production.
In the Mighty Fit plan, there is a pressing movement everyday set up as a push/pull set that is paired with a pulling movement. You’ll gain ample size and functionality in your upper body over the duration of the plan. If you are starting from a place of imbalance now you have all the information you need to change the plan to suit your exact needs; add a push or pull!
If you haven’t started the Mighty Fit plan yet…what are you waiting for? Click the link in the left navigation bar of this site page.
Getting better at pull-ups is a subject of concern for many people. As with the “Pushup-Push Workout,” this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days with no pull-ups, then test on day 14 or 15. Then you will find your increase to be as high as 50-100% from your previous max pull-ups.
Here is a question from a Marine Reservist wanting to max his PFT of 20 pullups:
“Where can I find your pull-up routines outlined? I am stuck at about 7 pull-ups and would like to get to 10-12.”
After the unbelievable success from the “Push-up Push Workout,” in which people doubled their pushups in two weeks, I performed the same test on pull-ups with (young and old) students with similar success. This workout works best on folks who can do 3-10 pull-ups. Many increased their pull-ups to 10-20 in two weeks.
Here is what you need to try for a two-week period:
– Do your regular workout program, but for 10 straight days do an additional 25-50 pullups.
– If you are only able to do less than 5 pull-ups: do 25 pull-ups for your daily plan below:
– If you can do more than 5 pull-ups: do 50 pull-ups for your daily plan below:
Odd Days (Supersets OR Pyramids):
Supersets (repeat 10 times):
– Pullups – max
– Pushups – 20
– Dips – 5-10
– Abs of choice – 30
Pyramids (see PT Pyramid article above)
– Pullups – 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
– Pushups – 2,4,6,8,10,12,14….2
– Abs of choice – 5,10,15,20,25,30,35….5
– Alternate with NO rest from one exercise to the next
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14 or 15 and let me know your results.
Good luck with the Pullup-Push Workout. Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.
For those who’ve never been before, the gym can be an intimidating place. The weights are heavy, some of the isolation machines are complicated, and the other people look jacked. While everyone around you goes about their workout, you feel a little lost and you start feeling like you made a mistake just by showing up.
We call this, “gymtimidation.”
On the surface, the gym can seem like an unwelcoming place, even if the person at the first desk was so nice to you. And if you’re not in the best shape, standing next to some ripped guy or gal can make you feel insecure.
As with any new environment, it takes a little time to adapt to the gym. Fortunately, we’ve got a few tips that’ll help you feel a little more comfortable as you hit the weights.
Most of the time, finishing an intense workout is all about finding the proper motivation. Having a little support at the gym goes a long way. Nobody is going to motivate you like a good friend that’s also looking for results. Plus, working out with a few friends helps drown out some of the outside distractions that can make you uncomfortable.
Wear comfy clothes
Going to the gym doesn’t need to be a fashion statement, even if some people do dress up in expensive workout clothes for whatever reason. If you want to spend a pretty dime on the clothes you’re going to sweat in, that’s fine by us. Those who buy buy into the pricey trends tend to do so because it makes them feel better when they enter the weight room.
You don’t have to wear the newest Air Jordans or a Lululemon shirt, but if it’s comfortable and makes you feel more confident, then go for it.
It’s safe to say that most people have a general sense of what constitutes a solid workout. Push-ups, pull-ups, and sit-ups are some of the fundamentals and, if those are exercises you know, that’s fine. But the internet is full of free workout plans.
As long as you have a working smartphone, you can connect to the world wide web, even while you’re in the gym, and find tons of step-by-step workout routines.
It’s that freakin’ simple.
Listen to good music
The majority of gym-goers listen to music to help amp themselves up and get through their strenuous workouts. Listening to a good jam is the perfect way to tune out the world around you and focus on lifting all the weights you can. Before you know it, that “gymtimidation” you once felt will filter its way out of your mind.
At any given time, there are likely dozens of people working out in the same gym alongside you. The majority of all gym patrons have the same goal: to become healthier people. As long as you try to get in shape while you’re there, you’re just like everybody else.
Go during slow hours
Being uncomfortable in crowds can limit you in life. When it comes to getting a good workout, however, even those who are extremely comfortable in the gym like to show up during the slow hours.
Who the hell wants to wait on workout equipment anyways? Certainly not us.
You see all those toned people working out on the treadmills and in the weight room? Guess what: Those people decided that they were going to get in shape one day, just like you’re doing now. This might sound cheesy, but everyone starts on day one.
Building and toning muscle takes time, just like confidence. Remember, fitness is a process and a journey.
The struggle is real brothers and sisters. You’ve been indoctrinated, but are now in the civilian world trying to figure out how to apply all of your skills, experiences, and structure to a seemingly impossibly chaotic world.
I wasn’t the best Marine, and I’ll be the first to admit that. I had long hair, I traveled on my own often, and I ignored most liberty restrictions. I told my E-dogs to stop saluting me, and I was constantly planning my next move after the Corps.
As far as I was concerned, I drank the least Kool-aid of anyone I knew.
I’m in there somewhere plotting my next move.
(Courtesy of one of the citizens of MOUT town)
After nearly five years of service, I was out and grateful. Grateful for everything I learned in the military, but also grateful that I could finally become the person I thought I was meant to be. There was one problem, though…
I was paralyzed by fear. Fear of failure, fear of making the wrong choice, fear of wasting time, fear of being an imposter veteran/adult/man. Fear that all of a sudden, my safety net was gone, and I was actually on my own. I had been on the government’s teat for a decade–I signed my first paperwork when I was 17 and was given the opportunity to go to college before active duty started.
I had bought into the culture of the military more than I ever realized. I feared for my future, because I knew it would never resemble my past.
Not me, but the point stands. The older you get, the more your body makes you pay for a night like this.
My first move involved scheduling every waking moment of my day.
Mind you, I was living in Bali at this point with a nice nest egg saved, so the expectation was that I would chill and decompress.
That was not f*cking happening though. I was stressed and lost. So I scheduled when I would wake up, work out, surf–I even scheduled naps. I needed structure. I wound myself up tighter than I had ever been while on active duty.
I was stressed, with no “daddy” to tell me what to do.
Eventually, I came undone and decided to relive my early 20’s, the years I had “missed.” It turns out I cannot handle alcohol or late nights partying like I could when I was 18 (err, I mean 21).
Hungover, happy, sad, or crying: I’m in there when it’s on the schedule.
(My phone and tripod)
That period didn’t last long. It was like a flash flood: it swept in, destroyed a lot, and was gone before I could ever move to higher ground.
Maybe that sounds familiar too?
Through the whole figuring-it-out phase, I had one practice that kept me sane and somewhat grounded: my training.
I never stopped training. I didn’t know what I was training for, I just knew I had to keep training.
Nothing better to teach the lessons of the world than a heavy barbell.
It turns out I was training for the day-to-day enemy. I just didn’t know it.
While on active duty, I spent a fair amount of time in the Philippines “training” with the Filipino military. They have terrorists in their backyard literally, so it was interesting to watch how they operate with the fight so close to home.
One day they were sitting in a briefing with me talking theory and best practices. The next day they were two-ish islands away in the jungle, their backyard, engaged in a firefight with terrorists. They had to be at the ready at a moment’s notice.
This is not something that U.S. military personnel can relate to easily. We have big, grand deployments with all the bells and whistles, halfway around the world in countries we would never otherwise visit. The enemy is far removed from the homeland. There are no terrorists in Pennsylvania; we are not used to an enemy constantly at the gates, like our Filipino counterparts are.
They have to be ready every single day, at any time, for the very real threats that are so close to home.
U.S. and Filipino forces training together in the Philippines. One of these guys is training, one is prepping for next week.
(U.S. Marine Corps photo by Cpl. Courtney G. White)
Learning a daily cycle
So who are the enemies for us veterans?
With my military issued umbrella gone, I was opened up to a deluge of enemies in my own backyard. Even on a tropical paradise, I had to confront fears that never left my side. They come with me everywhere.
It takes an approach like that of the Filipino military to keep close-at-hand fears and inadequacies from crushing us into a debilitating depression.
The real world doesn’t give us a pre-deployment plan to prepare and train us to combat feelings of inadequacy. There is no doctrine written with step-by-step directions on how to troubleshoot imposter syndrome.
We are now like the gladiators of ancient Rome. We have to train for all possible contingencies and hope that our daily practices will allow us to walk out of the Colosseum of the day.
I keep my blade sharp, my rifle clean, and my mind clear through my daily practices. My training area is the gym. These tools have helped me find balance.