6 of the best pieces of workout equipment you can build on deployment - We Are The Mighty
MIGHTY FIT

6 of the best pieces of workout equipment you can build on deployment

Working out in the military is like breathing oxygen — it keeps you going. Every troop is required to train their bodies to make themselves stronger, both mentally and physically. Not only does exercise toughen you up, it’s a great way to relieve the work-related stress we carry with us throughout the day.


Although the military provides service members with some pretty upscale and modern fitness centers, those who are deployed to the frontlines have to come up with some clever ways to get that daily muscle pump.

Related: 7 best ways to pass time on a combat deployment

1. A Total Resistance eXercise station

Also known as TRX, this specialized suspension system was developed by former U.S. Navy SEAL Randy Hetrick. All you need is a set of TRX straps and a sturdy platform on which to fasten them. The amount of exercises you can do with this contraption is limited only by the operator’s imagination.

6 of the best pieces of workout equipment you can build on deployment
You can’t start building a gym until you have a set of TRX straps on deck. (Alex Green YouTube)

2. A dip rack

Engineer stakes and Hesco barriers are readily accessible while stationed on a FOB. So, simply grab two engineer stakes and stab them into the Hesco and, boom, you’ve got yourself a dip rack.

3. The mighty sandbag straight bar

You can either tie a full sandbag to a metal pipe with 550 cord or rip a hole in the bag and slide the pole through. Either way, you now have a weight with which to do a few arm exercises.

6 of the best pieces of workout equipment you can build on deployment
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)

4. Tires

Alright, so there’s no construction required here, but wherever you get stationed, if there’s armored vehicle driving around, you can find a tire and start flipping that sucker.

6 of the best pieces of workout equipment you can build on deployment
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)

Also Read:5 fitness tips to prepare you to become a combat medic

5. Chain raises

When armored vehicles break down or get damaged, they get towed out of trouble using heavy metal chains. Guess what? If you tactically acquire a set or two, you can now lift the hell out of them as many times as you want.

6 of the best pieces of workout equipment you can build on deployment
This Marine holds two heavy humvee chains to do a set of front raises during his deployment in Afghanistan. (Alex Green YouTube)

6. Pull-up bar

Pull-ups are some of the best strength training exercises for someone looking to build up their upper body — and they’re also the most accessible. All you’ll need to set up a station is a sturdy bar and a structure to mount it on.

MIGHTY FIT

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

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

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

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

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

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

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

That being the case let’s get into 3 things that can help you control your relationship with hunger. After all, if we just give in to every urge, our bodies have we are no better than those sex-crazed bonobos.
6 of the best pieces of workout equipment you can build on deployment

Nothing wrong with meat. It’s the sauces and glazes that cause people to overeat.

(Photo by Paul Hermann on Unsplash)

Choose high-satiety foods

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

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

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

Rule of thumb: Eat mostly high-protein (lean meat) and high-fiber (whole fruits and veggies) foods. Limit intake of high-sugar, fat, salt (the stuff in packages in the middle of the store).
6 of the best pieces of workout equipment you can build on deployment

Only buy single serving sizes and keep them out of the house.

(Photo by Mohammad Sanaei on Unsplash)

Be wary of what you let in the house

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

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

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

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

Best practices: Make your living space one that cultivates good habits, only keep foods, snacks, and drinks that reflect the person you want to be.
6 of the best pieces of workout equipment you can build on deployment

Choose the least tempting way home.

(Photo by William Krause on Unsplash)

Drive somewhere else

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

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

6 of the best pieces of workout equipment you can build on deployment

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

(Photo by Byron Sterk on Unsplash)

The world isn’t going to change for you

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

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

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

6 of the best pieces of workout equipment you can build on deployment
MIGHTY CULTURE

Meet Mighty Milspouse Ashley Keller

Ashley Keller was frustrated. Why was every prenatal workout she found on YouTube too slow or beyond extreme and not safe for her baby?

The triathlete Army officer was no stranger to fitness. Upon her graduation from West Point, she was offered the opportunity to train for the Olympics, but turned it down to pursue serving her country in a traditional way.


6 of the best pieces of workout equipment you can build on deployment

“My husband Luke got his mid-tour leave from a year long deployment and a government paid ticket to anywhere in the world,” Keller explained. “He sacrificed that ticket on a flight to West Point, New York to support my graduation from the Academy. We got married two days later, honeymooned to Costa Rica and he flew back to Iraq and I headed to Fort Leonardwood for Engineer Officer Basic Training. The Army then gave me a choice: go be a platoon leader like I had spent the last four years at West Point preparing to do or be sponsored by the Army to train at the World Class Athlete Center in Colorado for the next triathlon Olympics. [Training in Colorado] would mean not serving our country as I hoped to do, and it would post me across the country from Fort Bragg, where my new husband was stationed. I also knew one injury in triathlon [training] could foil all Olympic prospects and didn’t want to sacrifice my marriage for it.”

Keller had forfeited her Olympic dreams in favor of service, but never sacrificed her love of sport, representing the U.S. Army in NBC’s Spartan: Ultimate Team Challenge and competing in the notoriously grueling Ironman races. When she became pregnant with her first baby, Keller longed for workouts that were challenging, yet effective.

“So I got certified and nerded out on scholarly articles about training,” Keller says. “I’d rush home over lunch breaks, change out of my Army uniform, and record ten to fifteen minute prenatal workouts with a cheap camera propped up on index cards on my countertop. I thought there might be some women out there who also wanted more challenging prenatal workouts.”

As it turns out, there were quite a few women. Keller quickly built a community of online followers and her passion for fitness and educating women online grew. After five and a half years of active duty service and a deployment to Afghanistan, she separated from the Army to pursue fitness full time and GlowBodyPT was born.

Today, Keller has an online following of more than 40,000 on social media and offers free workout videos on her Youtube channel, as well as customized plans through her website, featuring specialized workouts for prenatal and post-pregnancy.
6 of the best pieces of workout equipment you can build on deployment

“A couple of months ago I launched my newest and favorite plan to date: The 10 Minute Plan,” Keller said. “It was a year in the making while my husband was deployed, raising a newborn and running GlowBodyPT.”

When asked why specifically targeting the mom community is so important, Keller smiled knowingly.

“Fitness does more than just make your body look good, it transforms how you feel about yourself,” she said. “Fitness empowers you to have patience, more energy and more drive, to pour into your marriage and your kids. Staged workout videos in white studios don’t resonate with me. When you follow my workout videos it’s like working out with a friend in your living room who says it how it is, teaches you how to train and makes the best use of every single minute of your time, because I know you don’t have time to waste.”

5 MIGHTY QUESTIONS

What piece of advice would you give to fellow military spouses?

Put yourself out there to make a couple of good friends every time you move. I tell my friends, “You are my people!” Give them your number and let them know, sincerely, you are here for them day or night no matter what they need. Follow through. Having your tribe and fueling those relationships is what makes the military community what it is.

What is your life motto?

God, use me for your purpose.

6 of the best pieces of workout equipment you can build on deployment

What inspires you about the military community?

Only military families know the sacrifices we make as service members and spouses. How it feels to wonder if your spouse got back safe from a mission. Wondering if everybody is okay when there is a communications blackout. Missed holidays and birthdays. Lonely nights. Phone calls as you try to make conversation without talking about sensitive information related to your spouse’s everyday life. Consoling crying children who miss Daddy. I love the military community because there is a shared sense of respect, reverence, family and sacrifice.

What has been your toughest professional challenge?

I got my front teeth knocked out, elbow broken, wrist casted, stitches across my lips, chin and both palms during a Half Ironman bike crash a couple of years ago. The top four athletes racing all got rushed to the ER. The injuries lasted for months and I didn’t get permanent teeth for over a year. My husband was away at a military school when the crash happened and I came home the next day to two kids, one of which I was potty training and the other who put on my socks for me the next morning because it hurt to move my hands.

What’s your superpower?

I actually care about every single woman who does my plans, and her progress. Bigger companies just don’t have the capacity to pour into others at this level.

MIGHTY FIT

49ers star gives Super Bowl tickets to Gold Star family

San Francisco 49ers super star tight end George Kittle announced on Twitter that he gave two tickets to attend Super Bowl LIV to the family of fallen Army Sergeant Martin “Mick” LaMar.


6 of the best pieces of workout equipment you can build on deployment

https://twitter.com/gkittle46/status/1220397761352200192?s=21

According to the Associated Press, LaMar joined the Marines and served for four years after graduating high school in 1986. Following a decade of working as an electrician and with an armored truck company, LaMar joined the Army in 2007 despite relatives’ efforts to talk him out of the decision. His brother-in-law Gilbert Alvarado told the Sacramento (Calif.) Bee that LaMar “wanted to go back.”

“He wanted to fight for his country,” Alvarado said.

According to Military Times, LaMar was assigned to 1st Squadron, 9th Cavalry Regiment, 4th Brigade Combat Team, 1st Cavalry Division, Fort Hood, Texas and died Jan. 15, 2011 in Mosul of wounds sustained when an Iraqi soldier from the unit with which he was training shot him with small-arms fire. Also killed was Sgt. Michael P. Bartley.

LaMar was a “great guy with a big heart” who loved his family, according to his brother-in-law, LaMar died on his wedding anniversary. His next leave was set to start Jan. 30, 2011, and he would have seen his three-month-old daughter for the first time then.

Kittle donated the two tickets to LaMar’s wife, Josephine, who will be bringing her and Mick’s son to the game against the Kansas City Chiefs on Feb. 2 in Miami.

“The work I do with the USAA and the TAPS organization is something I really have kind of fallen in love with,” Kittle said (via the Sacramento Bee). “I have a lot of family in the military, so it’s something that I just respect, and the sacrifice that they give is the ultimate sacrifice. So if I can ever give back and make a family’s day or just make them smile a little bit, then I’ve just done a little part in their lives.”

The Salute to Service’s mission is to be a year-round effort to Honor, Empower and Connect our nation’s service members, veterans and their families. It is grounded in deep partnerships with nonprofits and organizations that support the military community in the United States and across the world. In partnership with USAA, the NFL expands Salute to Service off the field to honor and recognize our military by bringing players and team personnel to military bases, hosting thousands of service members at NFL games and events, and enlisting NFL fans to show military appreciation. Learn more about the Salute to Service and their NFL experience at Super Bowl LIV, here.

Articles

Here’s everything you need to know about the Army’s new fitness standards

On Jan. 2, the Army began administering the Occupational Physical Assessment Test, or “OPAT,” to all recruits to assess their fitness for military occupational specialties. The OPAT also will be used to assess some Soldiers who are reclassifying into a different MOS.


6 of the best pieces of workout equipment you can build on deployment
Spc. Daniel Geray, 578th Brigade Engineer Battalion, 79th Infantry Brigade Combat Team, California Army National Guard, breathes heavily during the interval aerobic run of the Occupational Physical Assessment Test (OPAT) event of California’s 2017 Best Warrior Competition Nov. 1-5, 2016, at Camp San Luis Obispo, San Luis Obispo, California. (Army National Guard photo/Staff Sgt. Eddie Siguenza)

Army Recruiting Command estimates that the OPAT will be administered to about 80,000 recruits and thousands of cadets annually. Soldiers moving into more physically demanding MOSs also will have to meet the OPAT standard, said Jim Bragg, retention and reclassification branch chief for Army Human Resources Command.

Under the OPAT, there are four physical demand categories, Bragg explained.

  1. Heavy (black).
  2. Significant (gray).
  3. Moderate (gold).
  4. Unqualified (white).

When a Soldier wishes to reclassify to a new MOS, from the significant category to the heavy category, for example, he or she will need to take the OPAT. However, a Soldier whose new MOS falls within the same or a lower level physical demand category will not need to take the OPAT.

The Soldier’s commander will be responsible for ensuring the OPAT is administered prior to approval of a reclassification, Bragg said. As with any reclassification action, the battalion-level or brigade-level career counselor will administer the OPAT.

6 of the best pieces of workout equipment you can build on deployment
Going into a tougher job? Better have the guns to do it. (U.S. Army photo)

When it comes to recruiting, Brian Sutton, a spokesman for Army Recruiting Command, said the OPAT is not meant to turn away or weed people out.

“It is designed to put the right people in the right jobs and to ensure we keep our recruits safe while doing so,” he said.

OPAT scoring is gender neutral, he added. All Soldiers, male and female, must pass the same physical standards for their desired career field.

The test will be administered to everyone coming into the Army: officer, enlisted, active, Reserve and Guard. It will be administered by any command responsible for Soldier acsessions — including Recruiting Command and Army Cadet Command — after the Soldier swears in but before he or she begins training.

OPAT measures muscular strength, muscular endurance, cardiorespiratory endurance, explosive power and speed. It consists of four individual tests:

  1. The “standing long jump” is designed to assess lower-body power. Participants stand behind a takeoff line with their feet parallel and shoulder-width apart. They jump as far as possible.
  2. The “seated power throw” is designed to assess upper-body power. Participants sit on the floor with their lower back against a yoga block and upper back against a wall. They hold a 4.4-pound (2-kilogram) medicine ball with both hands, bring the medicine ball to their chest and then push or throw the medicine ball upwards and outwards at an approximate 45-degree angle. The throw is scored from the wall to the nearest 10 centimeters from where the ball first contacts the ground.
  3. The “strength deadlift” is designed to assess lower-body strength. Participants stand inside a hex-bar and perform practice lifts to ensure good technique. They then begin a sequence of lifts starting with 120 pounds, working up to 220 pounds.
  4. The “interval aerobic run,” always performed last, is designed to assess aerobic capacity. The evaluation involves running “shuttles,” or laps, between two designated points that are spaced 20 meters apart. The running pace is synchronized with “beeps,” produced by a loudspeaker, at specific intervals. As the test progresses, the time between beeps gets shorter, requiring recruits to run faster in order to complete the shuttle. Participants are scored according to the level they reach and the number of shuttles they complete.

Here is a quick breakdown of the four physical demand categories incorporated into the OPAT:

  1. “Black” is for MOSs with heavy physical demands, like those of the combat arms branches, that require lifting or moving 99 pounds or more. To attain black on the OPAT, the recruit or Soldier would need to achieve a minimum of 5 feet, 3 inches in the standing long jump; 14 feet, 9 inches for the seated power throw; 160 pounds for the strength deadlift; and a 10:14 minute mile over the course of 43 shuttles.
  2. “Gray” is for MOSs with significant physical demands that require frequent or constant lifting of 41 to 99 pounds and occasional tasks involving moving up to 100 pounds. To attain gray on the OPAT, the recruit or Soldier would need to achieve a minimum of 4 feet, 7 inches in the standing long jump; 13 feet, 1 inch for the seated power throw; 140 pounds for the strength deadlift; and a 10:20 minute mile over the course of 40 shuttles.
  3. “Gold” is for MOSs with moderate physical demands, such as cyber, that require frequent or constant lifting of weights up to 40 pounds or when all physical demands are occasional. To attain gold on the OPAT, the recruit or Soldier would need to achieve a minimum of 3 feet, 11 inches in the standing long jump; 11 feet, 6 inches for the seated power throw; 120 pounds for the strength deadlift; and a 10:27 minute mile over the course of 36 shuttles.
  4. “White” is unqualified. A recruit or Soldier who attains white has failed to meet OPAT’s minimum standards.

Sutton noted that if a recruit fails the OPAT, he or she can request to retake the test. If the recruit cannot eventually pass the OPAT color designator for his or her MOS, it may be possible to renegotiate the contract to allow the recruit to enter an MOS with a lower physical demand OPAT category, the minimum being gold.

Articles

This trailblazing Asian American Olympian was also an Army doctor

Samuel “Sammy” Lee was born in Fresno, California in 1920. His parents were of Korean descent and owned a chop suey restaurant and market. When the 1932 Olympics came to Los Angeles, Lee became driven by the Olympic fever that swept over the state to become an Olympian himself. That summer, he discovered his natural ability to perform somersaults. This set him on his path to become an Olympic champion diver.

6 of the best pieces of workout equipment you can build on deployment
Lee soars into a dive (USC Athletics)

Lee’s family later moved to Highland Park in Los Angeles. However, Latinos, Asians and African Americans were restricted at the Pasadena Brookside Park Plunge pool. They were only allowed in on “International Day,” the Wednesday before the pool was drained and refilled. This forced Lee to get creative.

Attending his father’s alma mater, Occidental College, Lee had no on-campus dive coach. Rather, he was privately instructed by renowned dive coach Jim Ryan. They dug a sandpit in Ryan’s backyard and mounted a one-meter springboard for Lee to practice on. On top of constant chafing from the sand, Lee endured constant verbal abuse from Ryan, but it wasn’t without reason.

6 of the best pieces of workout equipment you can build on deployment
Lee in his Army uniform with coach “Big Jim” Ryan (Public Domain)

On one rainy afternoon, 1928 silver medalist diver Farid Simaika stopped by the sandpit to visit his former coach and see Lee’s progress. Wet, sandy and fresh off a beratement from Ryan, Lee was visibly upset and frustrated. “You know why he is so tough on you?” Simaika asked Lee. “At the 1928 Olympics, I won the gold but 3 days later they said there was an error and replayed the medal ceremony. I gave the gold to Pete DesJardins.”

Ryan was furious with the amended medal ceremony. “I’ll be back with a non-white diver and beat all of you!” Ryan yelled as he threw chairs into the pool.

Simaika, an Egyptian American, was neglected by the Egyptian Olympic Committee and could not compete in 1932. “That is why he is so tough on you,” Simaika reassured Lee. “You are his intended champion!”

6 of the best pieces of workout equipment you can build on deployment
Lee gives advice to fellow diver and serviceman Miller Anderson in 1948 (Public Domain)

In 1942, Lee won the U.S. National Diving Championships in both 3-meter and 10-meter platform events. In doing so, he became the first person of color to win the national championship in diving. Four years later, he repeated his 10-meter platform victory and came third in the 3-meter event.

Simultaneously, Lee attended the USC School of Medicine and received his M.D. in 1947. In order to pay for school, he joined the Army Reserves.

6 of the best pieces of workout equipment you can build on deployment
Lee and Manalo at the 1948 Olympics (Life Magazine)

At the 1948 Summer Olympics in London, Lee won bronze in the 3-meter springboard and gold in the 10-meter platform diving events. His achievement came just two days after his friend and fellow Asian American, Vicki Draves (née Manalo), won gold in springboard diving. At the games, the Egyptian delegation approached Lee and informed him of Simaika’s prophecy. “He said Sammy Lee would be the first non-white diver to win an Olympic diving gold medal,” they told him. Simaika became a U.S. Army pilot and was KIA over Indonesia during WWII. Still, he was right about Lee.

6 of the best pieces of workout equipment you can build on deployment
Lee wins gold at the 1952 Olympics (Public Domain)

By 1952, Lee reached the rank of major. Before going to the war in Korea, he was allowed to compete at the Helsinki Olympics. “But you better win,” he was told. Sure enough, Lee took home another gold medal in the 10-meter platform event. Afterwards, he went to Korea and served there as a doctor from 1953 to 1955.

Despite his Olympic success and military service, Lee still faced discrimination at home. When he tried to buy a house in Garden Grove, California, residents compiled a petition of signatures to keep him out of the neighborhood. Still, Lee remained in Southern California where he practiced as an ENT doctor until his retirement in 1990.

6 of the best pieces of workout equipment you can build on deployment
Lee remained active in the diving community after he stopped competing (USC Athletics)

Lee was inducted into the International Swimming Hall of Fame in 1968 and the U.S. Olympic Hall of Fame in 1990. In 2009, he was added to the Anaheim/Orange County Walk of Stars. The next year, Sammy Lee Square in Los Angeles’ Koreatown was named for him. The Los Angeles Unified School District also named the Dr. Sammy Lee Medical and Health Sciences Magnet School in his honor in 2013. Three years later, Lee passed away. His legacy of service and excellence is carried on by other Army Olympians like Sagen Maddalena and Phillip Jungman.

Feature Image: Public Domain

MIGHTY FIT

Looking for community? 5 reasons to try CrossFit

“The military community just gets me. It’s like no other. Military spouses have a special bond. You don’t get it unless you’re a part of it.” I’m sure we’ve all heard these statements before, and some of us may have even said them. Yes, the military community is special, but there are other communities out there who do understand us, who do get us, who do have a similar sister/brotherhood.

One of those communities is CrossFit. Yes, please keep reading, I promise this is not all about the workout of the day and how much we can lift. CrossFit has a community; it’s one of the things people like most about it. The CrossFit community and the military community have so much in common that you find a lot of the same people in both. Here are some of the ways they’re the same.


6 of the best pieces of workout equipment you can build on deployment

(DVIDS)

1. They’re immediately welcoming.

When you show up to a new duty station as a military spouse, you start making friends before the boxes are unpacked. Within the first week, you have a hairdresser, a babysitter, at least one invitation for Thanksgiving, and some emergency contacts. When you walk into a CrossFit gym, you receive a similar welcome. You’ll meet new people immediately, they’ll start asking you questions, figure out what else you have in common, what mutual friends you have and you’ll be part of the group before the workout starts.

2. They show up for each other.

In the military community, we show up for each other day in and day out. Your neighbor will snag your kids off the bus if you’re not home or show up with dinner that night you are going to lose it. CrossFit friends are the same. One CrossFit friend, who works as a labor and delivery nurse, showed up to deliver her fellow athlete’s baby because of the bond they created at the gym. Sounds a lot like that military spouse who drove you to the hospital and held the camera so your spouse could watch the delivery downrange, right?

3. They cheer you on, even when they’re suffering.

There is nothing as heartwarming as watching a military spouse who just sent their spouse off on deployment excitedly holding the hand of their friend who is welcoming their spouse home. Being happy for our friends is what makes friendships rock-solid. In CrossFit, we can do the same. We cheer on new personal bests while we beat ourselves up for not going harder. We celebrate wins as a team, always.

6 of the best pieces of workout equipment you can build on deployment

(DVIDS)

4. They hold you accountable.

Everyone needs that friend who tells you when you have spinach dip in your teeth, and you’ll find that friend in a CrossFit gym and the military spouse community. The one who texts you at 4:45 a.m. and says they’re picking you up on the way to the gym. It may even be the same one who comes over and sits you down on the couch with your six-month-old while they fold your laundry, so you finally rest. They know what you need, and they make sure you do it.

5. They are truly a family.

From coffee groups to impromptu backyard barbeques, military spouses cling to each other when they live far from family. They put up with the good, the bad, and the screaming toddler while you’re trying to finish book club. CrossFit friends do the same thing. They hold your toddler so you can finish the workout, they tell you when to take a break and rest, they support you in every part of your life. Family comes first, and if you are a military spouse who CrossFits, you have two awesome families.

We see this in CrossFit affiliates and among the top athletes. Just like we see military spouses rally around the brand-new spouse while simultaneously showing up for the seasoned spouse. In the past few weeks, we’ve seen athletes cross goals off their list while competing against each other on an international level. We’ve seen tears of joy and frustration. We’ve seen pranks and fun head-to-head matchups, even one that took place at the US Army Warrior Fitness Center at Fort Knox.

BLUF: Community is everything. Find your people. Hold on tight.

MIGHTY FIT

4 tips for hitting the perfect bench press at the gym

As summer nears, gyms everywhere are flooded with patrons trying to push out those final reps to put the finishing touches on their excellent beach bods. Unfortunately, many gym-goers don’t see the results they desire, even after adjusting their diets and exercising regularly.

So, what’s going wrong? Well, the answer may be, simply, that they’re not doing their reps properly. We’ve heard plenty of amateurs say that all they need to do is lay down on the flat bench and start pushing out sets to get the massive, trimmed chest they want. However, that’s not always the case.


Genetics play a huge role in how our muscles heal after a workout. But no matter how lucky (or unlucky) you were in the genetic lottery, we’ve got some good news for you: it all starts with hitting the bench press the right way. By following these simple rules, in just a few short weeks, you’ll begin to notice a positive change.

Make sure the straight bar is even

If you’re not working out on the Smith machine, there’s a good chance the straight bar isn’t correctly laying across the rest rods. One side could be shifted over a few inches, which makes the strain on your body asymmetric. This means that one side of your chest is handling more work, which can ultimately lead to injury — ending your workouts altogether for a while.

So, before you lift that bar, make sure everything’s squared.

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Warm up that chest

Time and time again, we’ve seen people simply lay on the bench with weights tacked on the bar and start pushing out reps. The problem is, their chest isn’t warmed up, leading the patron to squeeze out just a few reps before quitting. That’s not going to cut it if you want to get that chest ripped.

Most bodybuilders will ramp up the weight, from low resistance to high, before even beginning to count their reps. This allows blood to enter your pectoral muscles, giving you that classic pump. Now you’re ready to do some massive lifts.

Hand placement

Among beginners, this is a huge issue. Many people who grab onto the bar don’t know exactly which muscles will be used to support the weight. Some spread their hands too fall apart and risk hurting their shoulders. In the fitness world, we use the “90-degree rule” quite often. This means we don’t bend our joints more than 90-degrees to avoid getting hurt. The same rule applies here.

When latching a solid grip onto the bar, consider where your elbows will be when forming a 90-degree angle between your biceps and your forearms. You’d be amazed at how much more weight you can push just by employing proper hand placement.

6 of the best pieces of workout equipment you can build on deployment

This is an example of solid foot placement.

(U.S. Air Force photo by Christopher DeWitt)

Feet placement

Feet placement? What the hell does that have to do with my chest?

Proper feet placement will help your body stay balanced as you lift the heavy load using your chest. We’ve seen people place their feet on the bench as they work out — that’s honestly not the brightest thing to do.

You want to place your feet solidly on the ground, directly under your bent knees. This will give you a strong foundation and ensure that the bar doesn’t slip to one side or the other as you finish the set strong.

MIGHTY FIT

Fantasy Football After Action Report: Week 9

Lamar Jackson and the Ravens finally ended the New England Patriots’ defensive reign of terror. Caesar has fallen. Lamar Jackson was cool as a cucumber, affirmed in the belief of his team, unwavering in his pursuit to topple the empire, “That unassailable holds on his rank, unshaked of motion. And that I am he, let me a little show it even in this: That I was constant Cimber should be banished, and constant do remain to keep him so.”

Hope y’all won this week. Let’s dig in.


Lamar Jackson this morning after bringing balance back to the NFL last night:pic.twitter.com/0u2KKjLW64

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Blue chip medal

Lamar Jackson, QB, Ravens- Up until this week, nobody had truly tested the Patriots defense and come out a viable fantasy option. Lamar Jackson might’ve just opened up the floodgates for other fantasy figurehead relevancy against the stout Belichick defense. He ended the night with 28 fantasy points— the 3rd highest QB numbers of the week.

Christian McCaffery, RB, Panthers- There’s simply no stopping McCaffery. He has far outshined the other top three running backs taken this year in Kamara and Barkley. He’s on pace towards a record-breaking season, is completely matchup proof, and puts up numbers regardless of who takes snaps under center.

Zach Ertz, TE, Eagles- The Eagles might be getting cooking. Wentz is utilizing his weapons more and more—and made Ertz the #1 tight end of week 9. Desean Jackson’s season is over, which can only mean more lion share for the trusty tight end moving forward.

Tyler Lockett, WR, Seahawks- Russel Wilson, arguably the NFL’s leading MVP candidate, has a clear favorite target in Lockett. Lockett put up a staggering 40 fantasy points en route to two trips to paydirt. This duo is showing no signs of slowing.

Tevin Coleman? Are you playing tonight bud?pic.twitter.com/zTsxHom6mG

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Loss of rank

DJ Chark Jr, WR, Jaguars- Chark had fantasy owners salivating at his wide-open matchup against a depleted Texans secondary, however, he ended the game with very little to show for it: only 4 catches for 32 yards. Minshew Mania is officially over as Foles has been named the starter for week 10, so if fantasy owners want Chark to keep his 10+ targets a game, they better hope that he can catch the rock from someone without a handlebar mustache.

Aaron Jones, RB, Packers- “Free Aaron Jones” was the fantasy slogan of many beleaguered fans in 2018. They may have to dust off their old poster boards again, because Jones only touched the ball nine times for a total of 30 rushing yards and a whopping -1 receiving yards. Green Bay’s offense looked very stale against the Chargers; if he doesn’t bounce back next week, he could have a major fall-off come playoff time.

Juju Smith-Schuster, WR, Steelers- Well, it’s official, the Steelers do not have a fantasy WR1 anymore. A year after having 2, a Big Ben injury and some offensive shifting have left their aerial attack impotent. With no other air targets to threaten the defense, Juju is constantly doubled. To make matters worse, his QB can’t seem to get him the ball in open space. His insane talent gives him upside, but that’s like sprinkling Tapatio on a bad burrito. Not enough.

Tevin Coleman, RB, 49ers- A week after his monster 40+ point fantasy week, Coleman put up five fantasy points. Matt Breida seemed the clear go-to guy in an exciting game against the Cardinals. Barring injury, it seems that Coleman’s performance will serve as a lone monolith in a sea of single-digit performances.

Kenyan Drake and Emmanuel Sanders tonight after having a really good game. #SFvsAZpic.twitter.com/BjBKj8tcLf

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Promotion watch

Kenyan Drake, RB, Dolphins Cardinals- Wow, guess leaving the Dolphins is all it takes to become fantasy relevant.

Emmanuel Sanders, WR, Broncos 49ers- Wow, guess leaving the Broncos is all it takes to become fantasy relevant.

Mohamed Sanu, WR, Falcons Patriots- Wow, guess joining the Patriots and the greatest quarterback of all time, is all it takes to become fantasy relevant.

This one-handed INT by Daryl Worley #RaiderNation #DETvsOAK : FOX : NFL app // Yahoo Sports app Watch free on mobile: http://on.nfl.com/mDdIMn pic.twitter.com/b1I1Zj8vk6

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Most insane play of the week

Daryl Worley

In the most underrated game of the week, the Raiders and the Lions faced off in a nail biter that went into the final seconds. Stafford and company were absolutely torching the Raiders young, inexperienced, secondary until Worley pulled off the single most athletic catch we have seen in the NFL this year. Didn’t even see it on ESPN? The Raiders and Lions have been shoved out of the media spotlight since the Carter administration. Shame, it’s a beautiful play to watch.

MIGHTY FIT

6 single-arm exercises that will get you jacked in no time

When we train, most of us do exercises that require the use of both arms, like the classic bench press, EZ-curls, and bent-over rows. These are all incredible movements that will allow you to build muscle and burn that stubborn belly fat. After weeks of working out and seeing your body change in positive ways, you’ll notice that your gains are slowing to a halt. Your body is adapting to the resistance.


So, to keep your body from getting complacent and to continue building muscle, switch up your routine. One of the best ways to change your workout is to go from using two arms to just one.

This might sound crazy, but adding a few single-arm workouts to your monthly routine will give you two impressive benefits:

  1. It will surprise your body and help you develop muscle — even though you’re not lifting as heavy.
  2. Single-arm exercises add positive stress, requiring your body to balance itself using core muscles.

So, what are some of these single-arm workouts? We’ve got some for you.

You can thank us later — when you’re completely jacked.

Also Read: 4 killer exercises that will get those traps ripped

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One-arm lateral raises

While standing next to the cable machine, position the pulley system as low as possible. Next, grab hold of the detachable handle with your outside arm and bring the handle in front of you. While keeping your free hand on your waist, keep your back straight and contract those abs. Exhale as you use your lateral deltoid muscle to raise the resistance up and out while keeping your elbows slightly bent.

Once your arm is straight out at shoulder level, squeeze your deltoid muscle for a brief moment before slowly lowering your arm back toward the starting position.

Perfect!

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Split-stance single-arm row

This is one of the best back-bulking exercises out there. The split-stance, single-arm row engages several muscle groups at once. Keep your back straight and refrain from flaring your elbows out while you lift a heavy load.

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Single-handed shoulder presses

This movement has been known to kill egos at the gym. Almost everyone’s fitness goals include building nice, well-rounded shoulders. To do so, many fitness advocates will do shoulder presses, piling on the weight to try and push out bulkier muscles. This single-handed movement, however, requires balance, as it’s not supported by a stable structure, like a workout bench.

The seemingly unnatural balancing act required by this exercise means gym-goers must reduce the amount of weight. This is one of those exercises that makes you realize just how hard things are without the machine’s help — it puts an athlete’s ego in check.

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One-arm dumbbell bench press

A standard dumbbell bench press requires two-points of resistance. A one-arm dumbbell bench press will engage your core as your body struggles to balance — which will help define your abs.

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One-hand tricep extension

A proper one-hand tricep extension requires the exerciser to pay close attention to where the weight is at all times — or risk getting bonked in the head. First, lift a manageable weight up over your head. Next, rest your noodle on your bicep and feel your tricep extend as you lower the weight down behind your dome.

Then, in a very controlled motion, raise the weight back up.

You did it without getting a concussion! Nice work.

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Single-arm bicep curls or “Arnold’ curl

You have to be a legend in the fitness world to get an exercise named after you. This single-armed bicep curl is known as the “Arnold curl,” and you know exactly which Arnold we’re talking about.

The Arnold curl requires tons of strength to lift even a light load correctly. While leaning against an incline bench, curl a manageable weight into a supinated bicep curl before lowering the resistance back down.

It might look simple, but just wait until you try it.

MIGHTY FIT

Fantasy Football After Action Report: Week 10

The waiver wire is drying up. Teams are solidifying. Playoff positions are cementing. Do you have what it takes to make the final push? Jump into this week’s after action report for the edge you need.


Me sitting Christian Kirk this week #ARIvsTBpic.twitter.com/vukb0crgbH

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Blue chip medal

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

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Loss of rank

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

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Promotion watch

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

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Badass hit of the week

Marshon Lattimore

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.

MIGHTY FIT

6 things you should keep in your gym bag to save money

When we first enter the gym, we’re usually greeted by a vast inventory of supplies and supplements, all up for sale. After all, gyms are businesses, and if they want to keep their doors open, they need to find many sources of revenue.

Sure, every once in a while, you might find yourself in a bind and have to buy a product or two from their shelves, like a pre-game drink or some amino acids, but these products can be fairly expensive and it’s a known fact that enlisted troops don’t make a whole lot of cash. Pinching pennies where you can will improve your financial situation in the long haul.

If you’re looking to save more than just a few pennies, make sure to keep the following list of things in your gym bag so you’re not forced to overpay for them later.


Also Read: 6 pieces of equipment you need for your home gym

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Protein powder

Gyms make some money on your membership, but they also earn cash by selling you pre-made protein drinks. These tasty, high-protein drinks can cost you anywhere between to — which might not seem too costly at the time, but here’s some quick math for you:

You typically enjoy a drink after every workout. If you hit the gym at least four times a week, that tallies around to per month. Now, if you were to buy a 74-serving jug of protein for , that’s only 81 cents per scoop. At one scoop per drink, for the same number of drinks, you’re looking at .96 — just sayin’.

Weight belt

Weight belts support your back, protecting your spine as you lift. It’s a gym-bag essential because once you slip a disc in your vertebrae, the doctor bills will skyrocket as you embark on your road to recovery.

Invest in a weight belt now and save thousands in potential medical expenses later.

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An extension rope

Most gyms do their best to keep clean. Unfortunately, despite all the hard work the cleaning staff puts into maintaining a sanitary gym, they rarely clean the fibers of the extension ropes attached to cable machines. This means that by using a cable, you’re coming in contact with nasty bacteria, which could lead to contracting an infection.

To make matters worse, gym-goers often use their hands to wipe the sweat from their faces. If you’ve been touching a germ-infested rope and then smear your hands across your face, you run the risk of catching a bad cold. Buying an extension rope and storing it in your gym bag will help you limit your exposure to germs, keeping you healthier and saving you money on visits to the doctor.

Energy bars

Walk into any gym and you’ll probably find an assortment of energy bars for sale. While the price of the individual bars will vary based on their nutritional values, you’ll always save money if you purchase them in bulk. Buy some at a health food store and pack one in your gym bag. Just as with protein powder, the savings add up over time.

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A dip belt

What’s the difference between a weight belt and a dip belt?

That’s simple. A weight belt is used to protect the lower back from an injury while this specialized belt is worn to add weight to your workout at the dip or pull-up station.

Some gyms provide this easy-to-use piece of equipment, but, like anything, the chains and buckles can break over time. If you’re using a gym-owned dip belt and it finally reaches its breaking point, you’ll end up paying the full retail price to replace the item. It’s cheaper if you bring your own.

Like they say, “you break it, you buy it.”

An extra pair of clean gym pants or shorts

You’re probably wondering, “how the hell does bringing an extra pair of pants save me money?” Well, the ugly truth of the matter is that when we lift heavy weights, we put a lot of strain on our lower bowels. In fact, the added pressure is usually more powerful than the strain you put on yourself while using the bathroom.

Experiencing a suddenly bowel movement while lifting happens more often than you’d think. Keeping an extra pair of shorts or pants in your gym bag will save you some money — otherwise, you’ll need to purchase one at the gym at a premium price.

MIGHTY FIT

Max your next PT test with this proven nutrition strategy

Contrary to popular belief, nutrition timing isn’t a huge deal. Your human body is smart, assuming you’re a human and not a robot or lizard alien wearing a human skin suit. Your body knows how to use the fuel you give it. It doesn’t rely on you feeding it the exactly correct proportion of nutrients at the exactly perfect time each day.

That being said, there are some things you can do to ensure that you crush your next PT test. Couple this advice with a comprehensive training plan like the Mighty Fit Plan with the Endurance Boost Plug-In, and you’re basically guaranteed a meritorious promotion.

Here’s exactly what you need to do…


[instagram https://www.instagram.com/p/BjZpCj2n3Kr/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Everyone wants to know how to eat to boost their athletic performance. Here’s the answer. . Eat the proper amounts of micronutrients and…”

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Step 1: Pre-test nutrition

Consume a normal high protein meal with a solid source of starch or carbs, some good fat, and plenty of micronutrient-containing veggies 2-3 hours before your workout.

Protein before a workout, even hours before a workout, can help maintain and increase muscle size, reduce and prevent chronic muscle damage, and put plenty of amino acids in your bloodstream when your body is most apt to use them.

Carbs before your workout will fuel your training by putting glucose readily in your bloodstream and by topping off your muscle and liver glycogen stores. In addition, carbs stimulate insulin, which is good if you are consuming protein. Insulin prevents muscle protein breakdown and promotes muscle protein synthesis to help your muscles grow.

Fats, although they don’t seem to directly impact performance, do slow down digestion. This means you will have more energy longer because your body is slowly burning the fuel from the rest of your meal.

Bottom line: No need for fancy sports gels or drinks here! Just eat smart.

Have a real whole food meal 2-3 hours before. You could also opt for an easier-to-digest shake with all the needed essentials.

CAFFEINE: The most effective and affordable pre-workout in existence is caffeine. Taken either as a cup of coffee or in a pill, have the equivalent of 200-400mg about an hour before your test, and your system will be primed. Don’t waste your money on any powders in the exchange that come in a plastic tub or energy drinks.

[instagram https://www.instagram.com/p/BjgHXn8HV-K/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “90% of the time you can get by on drinking water during a workout. The other 10% it depends on what you are doing! . If you are a more…”

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Step 2: During the test nutrition

This portion is only if your PT test is going to take more than 90 minutes!

On average, a PT test lasts an hour with long breaks, You don’t need to eat during it. Consuming anything during a test should be reserved for long sessions like the USMC Combat Endurance Test or pretty much every day at BUD/S.

That being said, you want to focus on protein and fast carbs.

Protein during a workout prevents muscles from breaking down and aids in quicker recovery. For people grinding out multiple hour runs or multiple workouts a day, this is imperative.

Carbs keep your energy substrate elevated during a workout. Once you deplete your glycogen stores, you need to refuel them to stay at a high level of performance for anaerobic activity. This is key if performance is a high priority for you.

Fats aren’t really necessary during training. Plus, they could hit your stomach like a ton of bricks. Stick to protein and carbs. Ensure you are getting your fats in your other meals of the day, like in the meals provided in The Ultimate Composure Nutrition Guide.

You’ll notice a sports drink here. The ONLY time you need one of these sugar bombs is when you are training like a maniac. Otherwise, it’s just destroying your teeth and body.

[instagram https://www.instagram.com/p/Bji4iHnHkMn/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “The anabolic window is dead. All hail the wide open anabolic garage door! . What do you need to eat after a workout in order to ensure your…”

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Step 3: Post-workout nutrition

In order to recover (speaking of recovery, here’s how you recover from an injury) so that you can hit it hard tomorrow focus on meals consisting of whole food.

A meal that looks pretty much just like your pre-workout meal is spot-on for post-workout nutrition, consumed within 2 hours after your workout.

Contrary to popular belief, you don’t have to throw a protein shake down your throat the minute you stop working out. Relax, go home, have a shower, cook a nice meal, and enjoy it.

You easily have up to 90 minutes, maybe even more, after a workout to get the nutrition your body requires.

Besides, the protein you ate before your workout is still peaking in your system. Having a full meal rather than a pure protein shake also helps slow down muscle protein synthesis, which is a good thing. It means your body will have more of a chance to get those amino acids from the protein to where they are needed most in your body.

6 of the best pieces of workout equipment you can build on deployment

Keep things simple and finish strong.

(U.S. Marine Corps photo by Lance Cpl. Joel Soriano)

Pretty simple, right?

The major assumption I’m making is that you don’t generally eat like an asshat in your everyday life. As a military professional, you should be fueling your body with high protein whole food meals. Like the kind you can get from the chow hall. Don’t hate, the highest quality nutrition on military bases is in the dining facility. It’s definitely not at Pizza Hut or Xtreme Frank’s Franks.

No carb loading necessary.

No magic amino drink needed.

Just real foods eaten regularly.

Send me any questions, comments, or concerns you have about your specific nutrition needs in regards to your training at michael@composurefitness.com. If you just want my FREE nutrition guide that covers everything you need to successfully cut, bulk, or maintain your current composition, grab it here!

Don’t forget to drop a comment in the comments section of this article’s FB post to let others know what to expect. There’s usually 73 dumb comments by people who didn’t actually read the article. Pipe up and let others know there’s high-quality info in here!

I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.

6 of the best pieces of workout equipment you can build on deployment

Send me any questions, comments, or concerns you have about your specific nutrition needs in regards to your training at michael@composurefitness.com. If you just want my FREE nutrition guide that covers everything you need to successfully cut, bulk, or maintain your current composition, grab it here!

Don’t forget to drop a comment in the comments section of this article’s FB post to let others know what to expect. There’s usually 73 dumb comments by people who didn’t actually read the article. Pipe up and let others know there’s high-quality info in here!

I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.

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