Ladies and gentlemen, for years, we’ve noticed an ongoing problem that occurs when certain people at the gym are looking for a little extra attention. After completing just a few repetitions of a weighted exercise, gym-goers develop horrible douchebag diseases that, over time, become harder to reverse.
If you know anyone who suffers from these or similar ailments, please contact a gym professional for immediate treatment.
ILS, or Invisible Lat Syndrome
This severe ailment is considered by many to be one of the worst physical deformities of all time. If you’ve ever seen an average guy walk around the gym looking like he’s got invisible braces holding up his arms, then you’re probably witnessing a terrible case of “invisible lat syndrome.”
Don’t despair. Due to recent scientific breakthroughs, there is a cure. It takes several back workouts and lots of clean protein to treat this heartbreaking disease.
You know those people who grunt and scream thinking that it’ll make them stronger? Well, it’s not their fault. They could have contracted “loud gruntilitis” without knowing it.
Unfortunately, the only way to combat this illness is by not being a complete douche and seeking attention, according to gym scientists.
When people go to the gym, they typically want to mind their own business, get a solid workout, and move on with their day. However, it’s possible that other gym-goers have a secondary agenda, and that’s to sell you a product without the gym’s permission.
These awful salesmen will bother the hell out you and, over time, they’ll constantly check in to see if you’ve changed your mind about purchasing their “great-tasting supplements.” It’s a horrible affliction.
Those who suffer from “non-wipeth the benchitis” fail to clean their sweat from benches after they’ve used them. These nasty beasts want to spread their bodily fluids all over the place, especially on the gym equipment once they’re finished with a machine.
If you’ve got this disease, you’re in luck, because we’ve embedded the cure. Below is a simple video tutorial on how to clean machines after you’ve completed your workout.
Now, frequent gym-goers respect the other patrons who don’t treat the gym like an imaginary weightlifting competition. However, some people still try to show off with the weights by dropping them on the floor after a rep, causing a loud bang.
Those who do this have contracted “dropeth-the-loadeth,” also known as Egoitis. It’s caused by a lifetime of trying to hide some kind of inadequacy and might lead to injury down the line.
Every week, most of my emails are from young sailors and civilians who wish to become SEALs one day. Though I try to focus more on fitness, I thought it was time to answer the several emails with my top ten things you need to know before going to BUD/S – SEAL Training.
1. Arrive Fit!
Not just able to do the minimum scores but the above average recommended PFT scores:
– 500 yds swim – under 9:00
– Pushups – 100 in 2:00
– Situps – 100 in 2:00
– Pullups – 20
– 1.5 mile run – under 9:00 in boots and pants
If you need letters of recommendation from SEALs, most SEALs will not endorse you unless you can achieve the above numbers. Sometimes it takes a solid year of training before you are physically capable of reaching these scores. You WILL have to take this PFT before going to BUD/S and on the first day at BUD/S.
2. Run in Boots and Swim with Fins
At least 3-4 months prior to arriving at BUD/s get the legs used to swimming with fins and running in boots. They issue Bates 924s and UDT or Rocket Fins at BUD/S. The fins are difficult to find, so any stiff fin that requires you to wear booties will do.
3. Officers at BUD/S
Go there ready to lead and get to know your men. Start the team building necessary to complete BUD/S. You can’t do everything by yourself, so learn to delegate but do not be too good to scrub the floors either. Be motivated and push the guys to succeed. Always lead from the front.
4. Enlisted at BUD/S
Be motivated and ready to work as a team. Follow orders but provide feedback so your team can be better at overcoming obstacles that you will face. Never be late!
5. BUD/S is Six Months Long
Prepare for the long term, not the short term. Too many people lose focus early on their training and quit. It would be similar to training for a 10K race and running a Marathon by accident. You have to be mentally focused on running the Marathon – in this case a six month “marathon.”
The four mile timed runs are weekly and occur on the beach – hard packed sand next to the water line. They are tough, but not bad if you prepare properly. The 2 mile ocean swims are not bad either if you are used to swimming with fins when you arrive. The obstacle course will get you too if you are not used to climbing ropes and doing pullups. Upperbody strength is tested to the max with this test.
7. Eating at BUD/S
You get three great meals a day at BUD/S, usually more than you can eat. During Hellweek, you get four meals a day – every six hours! The trick to making it through Hellweek is just to make it to the next meal. Break up the week into several six-hour blocks of time. In a couple of days, you will be on “auto-pilot” and it will be all downhill from there. And if you need any help with dieting before you go to BUD/S, I developed a new dieting aid that may help you:
This seems to be a tough exercise for many. Practice 4 count flutterkicks with your abdominal workouts and shoot for sets of at least 100. There may be a day you have to do 1000 flutterkicks. By the way – that takes 45 minutes!
9. Wet and Sandy
Jumping into the ocean then rolling around in the sand is a standard form of punishment / motivation for the class at BUD/S. It is cold and not comfortable, so you just have to prepare yourself for getting wet and sandy every day at BUD/S. On days that you do not get wet and sandy, it will be the same feeling as getting off early at work on a three day weekend!
10. Did I Mention Running?
You should be able to run at least 4 miles in 28 minutes in boots with ease. If not, you will so learn to hate the “goon-squad”. The goon squad is to motivate you never to be last again or fail a run again. You only get three chances to with most events. If you fail three of anything – you will be back in the Fleet.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle – check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him email@example.com.
In terms of physique goals, many men are looking to lean out everywhere while adding bulk to their arms to fill out their sleeves. It’s what a lot of us like to call, “having tickets to the gun show.” Many of us balk at doing cable exercises instead of lifting weights, but it’s not either or.
The biceps are composed of two muscles: the long and short heads. To bulk them up fully, you’ll also need to include some work on the triceps as well. This vital muscle group is made up of the lateral, medial, and long heads.
Now, we all know that using dumbbells is a great way to add size your arms, but your body will adjust to those same exercises after a time, and you’ll notice your results start to plateau. So, many gym professional move over to the cable machines to mix things up and continue to grow those massive arms.
If you’re ready to bulk up those biceps and triceps, here’re a few cable exercises you should try.
While facing the cable machine’s pulley system, grip the straight bar with your palms facing down. Next, take a step backward while keeping your back straight. Your elbows should remain close to your body throughout the movement.
Once you’re ready, use your triceps to push the bar downward until your arms are fully extended, but don’t lock your elbows. Hold at the peak of the rep and feel the tension in your triceps for a brief moment before slowly raising the bar back up.
While facing the cable machine, pick up and grip the EZ-curl bar with your palms facing up. Keeping your elbows down by your side, lift against the resistance in a curling motion, pulling the bar toward your chest while squeezing your biceps. At the peak of the movement, hold that squeeze for a second before slowly lowering the bar.
While facing away from the cable machine, hold the ends of the rope in your hands above your head and keep your elbows pointed upward. As you begin the rep, move the rope ends outward as you extend your triceps. Stop the rep just locking out your elbows, hold weight in place for a moment, and then return the rope to its starting point.
These are similar to dumbbells hammer curls. Grab onto the ends of the extension rope, stand up straight, and take a small step backward. Next, do a controlled hammer curl up and, as always, squeeze those biceps at the peak of the rep before slowly lowering the rope back to the original position.
This is a slightly unconventional arm-strengthening exercise. Unlike the others, you lay flat on your back with your feet positioned on the floor for extra stability. So, grab on to the straight or EZ-curl bar with your palms facing up and carefully move into a lying position.
Keeping your elbows down by your side, lift the resistance in a curling motion toward your chest, making sure to squeeze your biceps for maximum effect. As always, you’ll want to pause for brief moment at the peak of the movement before slowly lowering the EZ-curl bar back to the starting position.
Marines will soon get the option to swap crunches on their physical fitness test with a plank. Officer candidates reporting to training in January 2020 will be the first to see the change.
The Marine Corps updated its graduation requirements Nov. 8, 2019, for candidates reporting to Officer Candidates School in 2020. Members of Officer Candidate Course No. 233 will be the first to have the option to perform a plank on their PFT.
Candidates will have to hold a plank for at least a minute and three seconds to get the minimum score required on that portion of the PFT to be admitted to and graduate from OCS.
The requirement is the same for men and women, regardless of age. Marine recruits who ship to boot camp after Jan. 1, 2020, will also have the options of doing a plank in place of crunches.
Marine officials announced in June 2019 that a plank would be allowed on the abdominal strength section of the PFT. The exercise must be held for four minutes and 20 seconds to receive the full 100 points.
(U.S. Marine Corps photo by Cpl. Aaron S. Patterson)
In September 2019, the Force Fitness Division and Force Fitness Readiness Center put out a video detailing the proper form. Marines must be in a push-up position with feet hip-width apart, with arms bent at a 90-degree angle at the elbow so the forearms rest flat on the ground. The Marine’s hips must be raised off the floor, and hands must touch the ground either lying flat or in fists.
Officer candidates can opt for the plank in place of completing 70 crunches within two minutes.
All candidates need at least a 220 on their PFT to be accepted into OCS and then a 235 or higher to graduate.
The new rules will apply not only to candidates reporting to OCS in January 2020, but all future classes, according to a Marine Corps administrative message announcing the new requirements.
Sailors will replace sit-ups with a plank on the Navy Readiness Test sometime this year. That service is currently gathering data from about 600 sailors before setting new scoring requirements.
This article originally appeared on Military.com. Follow @militarydotcom on Twitter.
It’s easy to exhibit mental toughness when you know exactly where the fire is coming from, for example, hostile territory or the far side of the range. It’s a lot harder when you’re not sure if your coworkers, a rival company, or the customer standing across from you is your enemy or your ally.
I recently had the opportunity to talk to U.S. Navy Vet Dr. Seth Hickerson, the CEO of A Boost Above. They specialize in Leadership and Mental Toughness Training. It’s a little different than you may have experienced in the military though…
We talked about mental toughness, education, loneliness, breathing, domestic terrorism, and a whole bunch of other stuff. So hold onto your butts as you jump into this all too familiar rabbit hole.
How is Boost’s mission to defend the nation against domestic terrorism?
Me and my team are Vets…and we signed an oath to support and defend the United States against ALL enemies foreign AND DOMESTIC. And we believe there are domestic institutions that do not have the best interest of our citizens in mind. Rather they are focused on controlling, manipulating, conditioning people to perpetuate hyper-capitalism and elite ideologies…so we wanted to create a company that provides awareness, education, and more importantly, training to help our citizens live their best lives.
We want people to be healthy, happy, and whole…
In our world out there today, it’s all about psychological warfare, and sadly most of our citizens are completely unarmed…so they are in a losing battle. We want to equip them.
The root cause is simple. We are still utilizing antiquated systems and institutions that were designed during the industrial revolution to produce workers instead of thinkers. The world and society has changed exponentially, but we still push people through “systems,” control media, Perpetuate the illusion of “the American dream” all in an attempt to control the masses while also extracting as much money from them as possible before they die…right before they can cash out their 401ks.
Some of the U.S. Army’s Boost trained Medics.
(Dr. Seth Hickerson)
How can Boost help address the loneliness problem that’s running rampant lately?
First by educating and raising awareness as to why we have a loneliness epidemic. Technology is the main culprit…the devices we are using to “connect” us are actually isolating us. We are devolving as a species….Humans are meant to be tribal, communal, social.
We need to interact…face to face…not online.
Also, technology provides people an opportunity to constantly compare themselves to others. But what they are comparing themselves to are illusions. Not reality.
News media perpetuates this by utilizing fear-based sensationalism…they use stimulus content that makes people fearful, racist, divided, and not want to leave their house.
Social media uses fantasy-based sensationalism….the content on there is FANTASY, but people believe it is real. “Why can’t I have the nice car, vacation, job, family,” Why can’t I look like that, cook like that etc. So it makes them feel less than, feel inadequate.
These are just a few things that perpetuate loneliness.
It takes TRAINING to overcome this stuff…and that’s where we come in.
The civilian world may look cuter and nicer than the military but there’s just as much suck that needs to be embraced.
(Dr. Seth Hickerson)
How specifically can Boost be used to help service members transition out of the military more effectively?
The biggest challenge Vets face when transitioning to civilian life is the loss of identity.
Only Less than 1% of our population serves in the military. It is a tight, highly trained fraternity, brotherhood. We think, act, and behave differently.
It is difficult to transition from the warrior mindset to the civilian one.
In my opinion, the ball gets dropped because we don’t do a good job of educating and prepping Vets before this transition happens. Then when they struggle, get depressed, lose confidence etc…we stick them in the “mental illness model” and expect them to sit on couches, treat them like they are broken, and have them “talk about things” with some egg-head who has never served.
Vets need training….we are mission-oriented…always will be…we need tasks and something to work towards…we don’t need talking…we need training.
Boost is training…not therapy.
Dr. H and cohorts spreading techniques that help vets transition out of the military more successfully.
(Dr. Seth Hickerson)
Can you give a quick rundown of BAMO, why it works, and why everyone should be using the breath to help regulate themselves?
Since we are Vets…we LOVE acronyms. BAMO is one of the first techniques we teach people. It stands for Breathe And Move On. The two most powerful things in a person’s lives are their thoughts and their breath…and most people have NO idea how to control either.
BAMO is a breathing technique we teach that basically shows you how to “flip the switch” from sympathetic nervous system to parasympathetic “aka the parachute”….it is what calms you down.
When someone gets scared due to a stimulus that they have perceived as a threat it activates the sympathetic nervous systems and engages the flight, flight or freeze…rapid heart rate, blood restricts only to essential organs, fear/worry mindset, sweating, trembling, breathing rapidly…it’s very hard to perform when this is happening…so you need a quick way to flip the switch to the parasympathetic nervous system…to calm your ass down..even if it’s just for a few seconds so you can execute the task at hand.
We use the 4×4 breathing technique…a simple breathing technique that you have to PRACTICE…four seconds in through the nose, breathing into the belly, then four second exhale through the mouth…..COUNTING to four in your head on the inhale and exhale (hard to think/worry about anything else) when you are counting in your head. The trick is to practice this breathing technique often throughout the day when you AREN’T SCARED or WORRIED…so that your body can adjust to it and then automate it once any negative stimulus comes your way…that’s when you are on the next level.
Dr. H and Boost sponsor all kinds of events that help make their community stronger in their free time.
(Dr. Seth Hickerson)
At Boost we are very aware of the alarming suicide problem as it pertains to our military Veterans, and we understand they need access to more tools.
We have served on many deployments and multiple combat operations at all levels…from grunts to upper echelon (SEALs and Rangers). We are also PhD’s in Human Performance, Psychology, and Educational Leadership.
Most importantly, we are Vets that want to help Vets.
Vets need to see what they are doing as training…not therapy. The current model promotes and perpetuates a sense of brokenness. And it’s usually led by someone that has “not been there.”
Vets are warriors. They need to be treated accordingly and given the tools in a way that makes sense to them and makes them proud to be doing the training.
So that’s our approach and philosophy.
We believe that by providing a modern and fun, measurable, accessible training systems utilizing technology is imperative. Our unique methodology (mindfulness training, emotional intelligence training, cognitive fitness training, and spec ops training) can give each and every veteran the tools they need to thrive. No insurance, no appointments, no coaches, no BS…and deployable anywhere anytime.
Everyone other than the likes of the Nabisco executive board agrees that processed foods are bad for you. But why exactly are they pinned as the food version of Lucifer by modern popular health gurus?
Do they cause disease?
Do they have mind control chemicals in them?
Are they simply a misunderstood solution to a problem we no longer have as a society?
Yes MREs are processed… Did I even need to point that out?
(Photo by Airman 1st Class Erick Requadt)
Why are our brains dumb?
We are mentally weak when it comes to unnaturally delicious foods.
Think about it in this context:
In Ye Olde Cave Man Days, food tasted terrible.
Fruit and veggies were fibrous and bitter, and animals were fast and difficult to catch.
Whenever they were caught, they were lean and not that delicious; they were, after all, eating the same fibrous foods as our ancestors.
If a food was delicious, it was a sign that it was calorie-dense, because it was loaded with either lots of fat or sugar. That food was devoured quickly, because it would provide much more energy than the foods on the typical menu.
If you’re gonna eat it, at least get it in your mouth!
Processed food isn’t the devil. Eating too much is.
Some research suggests that processed foods cause obesity, hypertension, high blood pressure, and cancer. But the poison probably isn’t the food itself. It’s the dose.
Too many processed foods lead to the above issues because it’s so easy to overeat them.
For instance: in order to get the same number of calories as a 16 ounce package of Oreos, you would need to eat roughly 250 ounces of broccoli. That’s over 15 pounds of broccoli! I’m pretty sure that’s physically impossible.
We usually only fill our gas tanks to the amount they can hold. What if instead of stopping there, I popped the hood of my car and sprayed gas all over the engine and other vehicular unmentionables? What if I then opened the driver’s side door and shot some gas into the passenger compartment of the car?
She is not going to have a happy tummy after that meal.
Do you think that there may be some negative side effects of over-fueling my vehicle in this way? Might my car develop type 2 car diabetes?
This is exactly what we do to our cells when we over-eat consistently. Our mitochondria (cellular engines) can no longer hold all of the energy inputs from the food we eat, just like the gas tank couldn’t hold any more fuel. Our mitochondria overflow and fuel spills out everywhere.
This is how we get fat and sick. This is also how you cause irreparable damage to the interior of your car.
Certain foods may be more prone to this phenomenon, like ultra-processed hyper-palatable foods. It is, in theory, possible with any food though.
There were no trees growing donuts 15,000 years ago…
What initially started as a way to ensure people never starve like they did during the Great Depression turned out to be profitable. So profitable that the health of the nation became a secondary concern of food companies. They became slaves to the bottom line.
Food companies became so good at convincing our dumb caveman brains to buy their products that we are now experiencing a great depression of a whole different degree. A great Individual depression when we look at our naked bodies in the mirror.
A single weak link in your body can have dramatic effects on everything else you do. Even a poorly placed papercut can mess with your trigger, or gaming, finger. Imagine what could happen if your largest muscle group is weak and underdeveloped.
I’ll give you an idea. With weak glutes, you’ll struggle to walk, run, sit, lift, bend, and kick properly. Weak glutes, aka flabby or nonexistent asscheeks, could be the culprit for your poor performance and nonspecific pain. Why do we let our butts lag behind the rest of our body?
Simple: we can’t see them.
If a bear sh*ts in the woods and no one is there to smell it–did it really sh*t?
Some glute work on ship.
(Photo by: Petty Officer 3rd Class John McGovern)
If you go to the one club that is on the restricted liberty list, but no one is there to catch you–did you break any rules?
If you never train legs, and only take ab and bicep selfies–are there even muscles on the backs of your legs?
Despite the lack of evidence in your Instagram history, here are a few indications that your glutes are weak and underdeveloped.
You have knee, hip, or low back pain
Your body functions as a singular unit. When you walk, your glutes are supposed to stabilize your hips so that they remain level even when one leg is off the ground. If your glutes don’t stabilize, you could experience pain. You can see a good example of how a weak butt causes knees to collapse in over time in anyone with knock-knees.
Issues can become increasingly exaggerated if you are more front (quad) dominant as well as having weak glutes. Think of your body like a scale: if your anterior (front side) muscles “outweigh” your posterior (back side) muscles, the imbalance will result in some type of pain, often in the lower back, hips, or knees.
Any imbalances will have the spotlight put on them when deadlifting 2x your body weight
Further down the chain from your knees are your feet and ankles. A quick sign to see if you might have weak glutes is if you have a low arch or flat feet. Though you could have flat feet with no issues, if you weren’t born with them, they may be a sign of weak glutes.
If you have unexplained lower back pain and can’t seem to fix it, the glutes could be your cure. Think about it like this: if you build a city on a fault line, issues are going to develop from the lack of stability. Same thing goes for your back trying to function properly on weak and unstable glutes.
Besides the obvious negative implications of being a slower runner or weaker hiker, these issues will make all aspects of life more difficult, including reading this article from your comfortable chair and air-conditioned office…POG.
Quick ways to fix weak glutes
If you don’t notice your ass firing when you walk, try some of these exercises until they do. Often it’s not only that the glutes are weak, but also that they just don’t turn on at all. If you can’t get them to turn on, then you can’t make them stronger.
[instagram https://www.instagram.com/p/BVGF8-Hhi1c/?hl=en expand=1]Dr. Jacob Harden on Instagram: “KNOCK KNEES ROUTINE For tonight, @quaddoc put together a little something to help you out with knock knees. Knock knees has the femur…”
It’s called the valgus knee collapse and is probably the most common squatting error I see. If you allow your knees to cave in when you squat, you are taking your largest muscle group of the movement out of the exercise. Think about twisting your knees apart when you squat so that they are tracking over your toes. When practicing this, you should feel your glute medius turn on and stay active throughout the movement. You’ll feel this in the upper outer edges of your ass cheeks.
There is an ever-expanding amount of research showing that the hip thrust is superior in activating the glutes and building a strong posterior chain. If that doesn’t sell you….The Rock does them. You are not more BA than The Scorpion King, so start hip thrusting. Here’s a great intro to the exercise.
STOP deadlifting until you learn how to do THIS/How To:Romanian DL
One of the top mistakes in deadlifting is squatting the deadlift. This is wrong. The deadlift is THE exercise when it comes to posterior chain development…if you do it right. If you are squatting this movement, you are using your quads, further exacerbating an anterior-posterior chain imbalance. Learn to hinge at your hips and stop bending your knees so much, so your soon to be ripe Georgia peach of a backside will thank you later.
The litmus test for well-developed glutes is simple:
If you don’t get compliments from your significant other about your butt, it is small and weak.
Make them hate to see you leave, but love watching you walk away.
You wake up to a bunch of texts asking if you are ok. You stare at your phone, then turn on the television and see that there is some type of calamity in your area and you need to go. So, you walk to the garage, grab your bug-out bag that’s been hanging on the wall, throw some bottles of water in the trunk and hop in your car. You head out of town knowing you have enough supplies to last you for a few days until this blows over.
If you served in the military, you probably are prepared like this because you probably have some variation of a bug-out bag. For some of us, it is a small little pack that has the basics to last 48-72 hours. For others, it pretty much has everything you need to survive any crazy scenario up to and including the Apocalypse.
Typically, your bug-out bag should be able to ensure your survival in the 2-3-day window. While some people might scoff that the idea of having a pack sitting around, the fact is most Americans are decidedly underprepared when life drastically changes, and disaster becomes the norm. (I mean you did see the rush on toilet paper this past month)
Most of us military/vet types learned that proper planning prevents piss poor performance and that is very important when it comes to your safety and well-being.
Well-being is a term that we continually tend to redefine as we get older. One thing we know is that in addition to the water, food, fire starters, and flashlights that are in your bag, the toiletries you take with you are important as well. Yes, you need to take meds, a toothbrush, toothpaste, and toilet paper.
The Military-Native performance wellness company that makes top of the line grooming products for both military personnel, veterans, and civilians has some of the best personal care products that you will need in your bug-out bag. Why them?
BRAVO SIERRA, a personal care company founded by a team of veterans and civilians, has military members field test their products in real world environments. They use true data and actual feedback which ensures that products that you have in your bug-out bag will get you through a good 48-72 hour stretch while keeping you clean, healthy, and refreshed.
Here are some of the products you should definitely add to your bug-out bag!
Antibacterial Body Wipes
These were lifesavers when you were out on deployment and in the field. Why wouldn’t you have it there now? In every bug-out bag, there should be body wipes. Bacteria leads to infection and you don’t want to risk that at all. These wipes kill 99.99% of bacteria in 60 seconds. Also, it helps to be able to clean yourself off when you don’t have access to a ready shower or water supply. Not only are these wipes bacteria killers, they are alcohol-free (which is great for your skin) and leaves you smelling like an adult instead of a baby. Durability matters, too, and these are 4x thicker than baby wipes while remaining biodegradable.
Hair and Body Solid Cleanser
Yes, you need soap in your bag. And not just some random bar. This coconut-derived cleanser is a two-in-one that will save space and keep you clean. It’s also great on your skin. BRAVO SIERRA’s hydrating formula and coconut-derived cleansing agent allows you to use this product from hair to toe without drying skin, hair, face or scalp.
The last thing you need is dry cracking skin that will leave you open to cuts, sores, and dirt and this bar doesn’t use the traditional harsh cleansing agent that strips your skin like other soaps.
Yes, you need to not stink. Remember your bug-out bag needs to keep you held over for 48-72 hours. You need to make sure that you feel fresh and smell normal too. Unlike many brands, BRAVO SIERRA doesn’t use baking soda or aluminum in their deodorant.
Hair/Body Wash & Shave
The ultimate combo and space saver, this is your soap, shampoo, and shaving cream in one. Use it to clean your body, wash your hair, and keep your face within regs. Enriched with ginseng and blue algae, this gel to foam wonder is a must have for your bug-out bag.
Why have lip balm handy? Dry/chapped lips lead to crack and, potentially, infection. You don’t want that.If your lips are prone to crack or chap, it is wise to have this handy in your bag.
And no, this isn’t the lip balm your mom uses. BRAVO SIERRA’s is fragrance-free, flavor-free, non-greasy and doesn’t leave you with glossy lips! It’s also enriched with murumuru butter from the Amazon, which means it’s so clean you could eat it — but you should probably stick to regular food.
Face Sunscreen SPF 30
This one is an obvious one. Even if you have layers and don’t plan on being outside, sunscreen will go a long way to ensuring your skin’s health. Blocking out the sun‘s rays keeps you from getting burnt, and you don’t want to be burnt, especially if you are in a situation that means you are outside your AO for a couple of days. What makes this sunscreen great is that it’s lightweight, non-greasy, non-shiny, non-sticky, and fragrance-free.
So, now that you know what grooming products you need in your bug-out bag, let’s get to work!
Muscle soreness is a function of waste accumulating in your muscles, and does not relate to actual muscle growth directly. DOMS is often believed to be the result of lactic acid building up in the muscle, but this is not true. Lactic acid leaves the muscles within a few hours of working out and does not explain the feeling of soreness 24 to 72 hours after a workout.
Exercise that produces growth of muscles, also known as GAINZ, such as lifting, is typically associated with soreness, but aerobic endurance exercise such as running a marathon can also produce significant soreness with no gains in muscle size. Just ask any Kenyan runner what size skinny jeans they wear, and you’ll learn everything you need to know about distance running and #assgainz.
On the other hand, bodybuilders are able to increase mass in all muscles, not just muscles that are prone to DOMS. They talk about how certain muscles almost always get sore, while others nearly never do. Nevertheless, there is marked growth in all their muscles. This fact further discredits the idea that you need to be sore the day after a workout in order to have initiated growth.
Kryptonians don’t get sore. If you’re from krypton, you can stop reading now.
The pain caused by muscle soreness isn’t even the worst side effect. What happens to your follow-on workouts is. You shrivel into non-existence like Benjamin Button.
Not actually, but you will feel like your muscles are eating themselves from missed workouts.
Increased DOMS decreases the frequency of your workouts, which reduces overall total volume, which allows for less growth. In other words, when you’re sore, you want to rest, not workout.
Most normal people are averse to pain of any kind, unlike the masochists that tend to join the military. If the first workout back in the gym causes extreme soreness, the chances of getting back in the gym are slim. Not only is soreness not physically beneficial but it is also mentally detrimental.
One workout a week will make you so weak even pickles will beat you.
Let’s make the assumption you aren’t a mental midget, and a little soreness won’t keep you out of the gym. Even if you make it in the door, your ability to workout will be negatively affected by the soreness you caused yesterday. Some studies have shown that exercise form breaks down from soreness, which then leads to reduced muscle activation and fewer gains.
Fewer gains over time kills motivation. If your goal is to get bigger, but you still look like your little brother after months in the gym, you will be less likely to adhere to your plan and more likely to stop going altogether.
No one has gotten bigger on one workout a week. I often see people trying to get by on this model. They workout on Monday, are sore till Thursday, Friday is time to party, and the weekend is time to “rest.” Before you know it, Monday rolls around, and you’ve only trained one out of seven days.
Frequency is a major factor in getting in better shape. The minimum frequency for most people is two to three days a week. Excessive DOMS destroys this template.
Having a plan is the best way to guarantee gainz and limit soreness.
Keep a high frequency of weekly workouts, where your total weekly number of sets and reps is spread out, instead of all on one day.
Only change your exercise selection when your current exercises stop making you stronger. Forget the idea of “muscle confusion”; it’s complete BS and will make you more sore than is necessary for growth. Each week try to lift 2.5-5 more lbs than you did last week. Once you can’t do that anymore, choose new exercises.
Exercising to failure every set of every exercise will cause soreness but will not necessarily cause more growth than if you stop 1-2 reps short of failure. Lift smarter: at 80-90% of your max weight, you will get the same gains you would at 100% AND will guarantee that you can get in the gym tomorrow instead of being too sore to sh*t right.
Veterans tend to fall off the wagon pretty hard when it comes to fitness. That isn’t to say we are universally fat or unfit, it’s actually quite the opposite. Most veterans have a level of fitness and capability from our days of service that doesn’t quickly fade away.
But many veterans do tend to relax from once-stringent standards once we walk away from the uniform. Relaxing on those standards is often a slippery slope that leads us further and further away from our formerly steel-cut, active-duty body and closer to health problems.
If you’re one of the many who have gone from fit to sh*t and you’re looking to rebound quickly, don’t fret! There’s a new kid on the block and he’s showing lots of promise. Below, you’ll find a few of the absolute best reasons you should give the ketogenic diet a try sooner rather than later.
The ketogenic diet, at its core, is a high-fat, low-carb diet. That’s it. The idea is that by restricting the amount of carbohydrates you consume, you force your body to look for other sources of fuel to burn for energy. This scouring results in your body attacking your stored fat, eventually causing you to drop the pounds.
Air Force Master Sgt. Lajuan P. Fuller amidst killing another workout.
(U.S. Air Force photo by Airman 1st Class Heather Hayward)
4. You’ll get results fast.
Since your body will not have its normal and preferred source of fuel (carbs), you’ll drop a considerable amount of water weight very quickly. It isn’t uncommon for new keto practitioners to drop six to nine pounds in the first week or two.
Even though most of this drop is pure water weight, you can expect to have a generally slimmer look. All the places that hold water will appear less bloated. Now, don’t expect to go from 30 percent body fat to a six pack in a week, but you can definitely expect your clothes to fit better.
Unleash the power within.
3. High-fat diets can actually make you much healthier.
When I was first introduced to the keto diet, my knee-jerk reaction was to question how a high-fat diet could actually lower cholesterol, blood pressure, and blood sugar levels.
A ketogenic diet encourages the consumption of healthy fats, otherwise known as high-density lipoproteins. HDL transports cholesterol around the body while simultaneously collecting unused cholesterol and delivering it to the liver for disposal.
HDL is, essentially, the neighborhood watch of your bloodstream.
2. Fat adaptation.
There are a couple of terms you will hear tossed around in the world of keto. Those terms are ‘ketosis’ and ‘fat-adapted.’
Being “in ketosis” means your body is breaking down fatty acids and producing acetoacetate. When you use one of the many tools available to check and see if you’re in a ketogenic state, it’s looking for acetoacetate in your urine. Your body is looking for alternative fuel sources and, most times, this is when people experience what some call a “ketogenic flu.”
Being fat-adapted, on the other hand, means your body has gone without excess carbohydrates long enough to become an efficient machine at using fat as fuel instead of carbs. This is when you no longer feel the adverse affects of a ketogenic diet and your body is ready to use up this new type of fuel. There may times in which you take in enough carbs to exit ketosis (it happens), but it takes more than a single cheat day to undo being fat-adapted.
It sounds similar and, truthfully, it is. The key difference is the efficiency of fat-adaptation over ketosis.
Never too late to get that military body back.
(Photo by Airman 1st Class Jarrod Grammel)
1. Get your best body — and your life — back.
As a veteran, you’ve been through some sh*t. You’ve seen some things and experienced some things that have made you forever different. For many of us, it just takes the right motivation to get you rolling — and once you’re going, nothing will stop you.
This diet could get you back in the health and fitness game — and that alone makes it worth a look!
There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.
What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.
Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.
This is about taking control and responsibility of your body. You’re a Grown Ass Human who shouldn’t be dependent on someone else to treat your issues.
I’m gonna give you exactly what you need in 5 simple steps that you can do every morning with nothing but your body weight and those little eye crusties still hanging out on the corner of your ocular cavity.
“Low Back” Pain Morning Routine | 30 DAYS TO PAIN FREE
When you walk around, you have a tendency to ‘hang out’ in one of these positions.
If you’re overly anteriorly tilted, your pelvis is “facing forward.” This usually means you have weak glutes, weak abs, and tight hip flexors.
If you’re posteriorly tilted, your pelvis is “facing backward” or level (slight forward/anterior tilt is considered normal). This can mean that you have tight glutes, tight abs, kyphotic posture (a rounded upper back), or all three. I’ll get into kyphosis in another article. For now, this article on posture should satisfy your kyphotic curiosity.
BUT, for most people, these words mean nothing. Maybe you’re one of those people. That’s what this first ‘exercise’ is all about: building awareness between your mind and your hips.
It’s especially easy because you can just crawl out of your bed on your hands and knees and never have to actually stand up. This is a great bonus for those of you who are especially lazy in the morning.
A cat/cow sequence is how we are going to achieve that awareness. Check out the video for exactly how to flow through cat/cow.
Perform the sequence for 1-2 minutes or until you feel aware, and your hips are “awake” daily.
JC is a savior for many of us in the fitness industry. I’m talking about Jeff Cavalier over at Athlean X, of course. He has consistently put out amazing high-quality fitness information for years now. He is one of the few Fitness Youtubers that is truly above reproach. I aspire to be like him.
Down to low back pain business…
JC has provided us with an exercise that is going to provide you with some immediate relief. By starting each morning with the JC Low Back Relief Sequence (JCLBRS for you military nerds that love acronyms), you’re going to get pain free and gain more awareness.
Specifically awareness of how to use your glute medius, which is the weak glute causing your low back to take the brunt of your weight and in turn, causing pain.
Time to take that newfound glute, hip, and low back awareness and apply it to some movement.
Elevated bridges are the perfect way to do just that. You’re going to be teaching your glute medius how to operate under a horizontal load (like what happens when you walk, run, or hike). You’re also going to learn to properly concentrically contract your spinal erectors, without hyper extending them. Lastly, you’re going to train how to posteriorly tilt your pelvis to get a maximum contraction in your posterior chain.
Flutter Kicks rely heavily on engagement from the hip flexors. AVOID them and other exercises like crunches and sit-ups if you have tight hip flexors and/or low back pain.
(U.S. Air Force photo by Machiko Arita)
Step 4; Core strength: Side plank
Time to work your abs. Why? Because that’s how you attract a mate. Everyone knows that core definition is the singular way that most people choose a life partner, so of course, we need to do them every morning.
The real trick here is to choose an exercise that’s great for your core stability and building a shredded six-pack without working your already overactive hip flexors and potentially neutralizing the effect of the previous three steps. So don’t do the crunches from your PT test.
You’re going to do that with the side plank. But a real side plank, not that shit I see checked-out field grade officers doing during PT (looks like they’re just hanging out waiting for retirement.)
Watch the video for exact form cues. You’re going to:
keep your hips stacked,
keep your abs actively flexed by shortening the distance between your lowest rib and the top of your hips, this will also keep your spine in a neutral position
Keep your hips neutral/slightly posteriorly tilted by keeping your glutes engaged.
BONUS: abduct your top leg AKA lift your leg for additional core stress and some more glute medius work.
Perform 1-2 sets of 75% effort on both sides each morning. This is about training proper movement and muscular engagement, by staying at the 75% effort threshold you won’t push so hard that your form breaks down and potentially makes your low back issues worse.)
(Courtesy photo by the Indian Army)
Step 5: Spinal decompression: Hanging out
Time for some relief. Hang from your pull up bar or a door frame and decompress your spine.
This is something you should do whenever you have a chance. We spend all day with gravity compressing our spine together. Your low back ends up taking most of that pressure. By decompressing at the end, you are taking an opportunity to “reset” your spine each day into the proper posture and form that you just spent the last 5 minutes training.
Perform this for 1-2 sets of a max hold. (You’ll get some bonus grip strength work here as well.)
You need to train in what you want to be good at… that includes not being in pain.
(U.S. Air Force photo by Senior Airman Nathaniel Stout)
When the results roll in.
You’ll start to feel relief almost immediately, but it’s going to take some time for all your pain to dissipate. That’s why this routine should be part of your life for the rest of your life. Consistency is key here.
We use our bodies every day, so we also need to treat/correct our bodies every day. That’s all this is.
If you want to feel something you’ve never felt before (like pain relief), you need to do something you’ve never done before.
Send me a message anytime to let me know how this morning routine is working to help relieve your low back pain at firstname.lastname@example.org.
Don’t forget to join the Mighty Fit FB Group to surround yourself around like-minded people who also want to get strong, lean, and pain-free.
Grant Broggi has been struggling right alongside many other small business owners due to the worldwide pandemic. But there’s probably one big difference: He’s a Marine.
Broggi opened The Strength Co. in 2017 after receiving his Starting Strength Coach Certification in 2016. He opened his second gym location in southern California in January 2019 and was getting ready to open his third location when COVID-19 hit the United States, forcing business closures due to quarantine mandates. “I always thought if it [a pandemic] came, it would be bad. I also knew I had a responsibility to my coaches and the members…I’ve faced harder things than this, but this is a pretty prolonged hard thing,” he explained.
Going through training within the Marine Corps definitely prepared Broggi for the pandemic. “In Marine Officer School the number one thing said is, ‘Make a decision, lieutenant!’ it might be wrong or right, but you have to make a decision,” he said. When the quarantine mandate came down, he didn’t simply close his doors and wait.
Broggi jumped into action.
“Any hesitation and you lost speed and tempo…I had a bunch of members but only 16 squat racks. I had made squat racks in the Marine Corps, so we started cranking those out and giving them out for free to members.” Broggi’s company also adapted and started offering online strength classes to keep their members engaged. But he wanted to do more and when he couldn’t get the equipment for them, he decided to make it himself.
Broggi’s gym then began manufacturing racks for members.
“I started buying steel and went to a welder. It was always very clear to me that it had to be done. The only way now it seems is to invest more and double down…People asked me why I was manufacturing, I would just say people need to keep lifting. I think it’s important for their survival and is good for them – especially now,” Broggi said. The Strength Co.’s overall mission is to use barbell training to help people get strong for life – mentally and physically.
He credits his team for their strength as well, saying that because everyone truly follows the concept of strength for health and survival – they’ve been able to adapt and keep going in the midst of the pandemic.
“Now more than ever, people are dealing with adversity daily in their own homes and cities. There’s unrest in American cities that just blows my mind,” he shared. With the country beginning to feel the negative mental health effects of continued quarantine and social distancing measures, Broggi sees the negative impact it’s having every day. He continued, “It can’t be underplayed on how people are feeling. They are not prepared for this… When we get deployed, it’s what we signed up for and what we trained for. People aren’t trained for this. I think people just needed leadership, they are scared. A lot of what we do is to try to bring positivity back,” Broggi said. Keeping people connected and engaged is difficult without the ability to open his gyms as the cases of COVID-19 continue to soar in California, but Broggi remains committed to finding ways to be innovative in helping people continue to train and build strength.
Sometimes Marines themselves need a little strength coaching, too. Even with the Marine Corps having one of the toughest and longest basic training around, he said he was still surprised when he took leadership of his first group of Marines in 2012.
“I got my first unit in the Marine Corps…I remember looking at them the first time thinking, ‘Are you kidding me?’ Of course, Marines are scrappy no matter what – so I started coaching them. We had less people going to med or falling out on hikes and we had a more prepared unit by the end of it. That really resonated with me, that this [building strength] is preparing you for life or an uncertain event,” he shared. When he and his unit deployed to Afghanistan, they didn’t stop training either.
They just got creative.
“We had weights on a wooden platform, it was very hodge-podge. We hung a big whiteboard and it had every Marine’s name on it. It’s not just about being competitive, it’s the achievement and hard work that matters,” Broggi said. When he returned stateside and went into the reserves, he knew he wanted to continue teaching and helping people develop their own strength.
Fast forward to now, owning two gyms during a global pandemic. Broggi continues to think and power forward like he was trained to as a Marine. Not only is the company making squat racks, benches, deadlift mats and all American leather weightlifting belts, but now they are having ‘Made in USA’ cast iron Olympic weights being manufactured in Wisconsin.
“I think we are all cut from the same cloth in terms of the driving factor. That’s why I stayed in the reserves, it made me feel fulfilled even while launching the gyms,” Broggi said. He explained that most members of the Armed Forces seek that deep feeling of purpose and fulfilment. It’s something he hopes to bring to each of his gym members.
One workout at a time.
To learn about the Starting Strength method and The Strength Co., check out their website.
The NBA playoffs are heating up, and you know what that means…
Every on-base basketball court in the country now has some dude who: screams for the ball, dives at your knees, and calls a foul whenever anyone gets near him. He wears brand new Jordans, knee-high socks, and probably has some (also new) sweatbands on. He constantly wipes the bottom of his shoes with his hands. His only passes are conveniently missed shots. He calls you “chief.”
These dudes are not that guy.
They served their country—and they balled out at the highest level.
Mike Silliman was a beast for West Pointe. He took them to the NIT semifinals in 1954, 1955, and 1956. That was the equivalent of taking a team to the “Final Four” three consecutive times. He then won a gold medal with the USA Olympic basketball team in 1968. He also, perhaps, more importantly, became a captain while serving with the adjutant general corps in Korea.
The most intriguing player on our list, Bernard James, didn’t play professional OR collegiate basketball until after serving in the military. In fact, James didn’t even play high school ball.
James dropped out of high school, earned his GED, and then enlisted in the Air Force at 17. He served six years in the Air Force as a security forces specialist, and became a Staff Sergeant. He was deployed in support of Operation Iraqi Freedom and Operation Enduring Freedom to Iraq, Qatar, and Afghanistan.
It wasn’t until he played on his intramural Air Force team (and had a surprise 5-inch growth spurt—seriously) that he realized he had a knack on the hardwood. He then played in community college before transferring to FSU, where he was eventually drafted by the Dallas Mavericks where he would spend most of his 3 year NBA career.
Tim James is a Miami hero. He played at Northwestern High School in Miami, then “the U” (The University of Miami), and was later drafted by the Miami Heat in the first round of the 1999 NBA draft. He played for 3 years in the league, and then joined the military after 9/11.
After enlistment, he served in Iraq and, according to an article by Dan Le Batard, even decided not to tell any of his fellow soldiers about his time in the NBA. Like Shakespeare said, “discretion is the greater part of valor.”
To say Bill Bradley was a renaissance man is an understatement. Bill Bradley’s achievements included: attending Princeton, attending Oxford University as a Rhodes Scholar, winning an Olympic gold medal in basketball, playing for the New York Knicks, winning two NBA championships, serving in the United States Air Force Reserve, becoming an NBA Hall of Famer, becoming a senator, and running for president… I pray he doesn’t DM my girl.
Don’t let the milkman look fool you– George Yardley is an NBA Hall of Famer and two-time All-American. After being drafted (to the NBA, that is) in 1950, he served in the Korean War for two years. When he got back, he played for the Fort Wayne Pistons and became the first player to score 2,000 points in a season.
Rightfully credited as one of the greatest NBA players of all-time, Elgin Baylor turned around a struggling Minnesota Lakers franchise (and set the pace for what would become one of the winningest franchises in all of sports) by leading them to the NBA finals his rookie season. During his fourth year in the purple and gold, he served as a U.S. Army Reservist, living at Fort Lewis. His duties as an army reservist prevented him from practicing or participating in weekday games—and he still posted up 38 points per game.
David “The Admiral” Robinson never achieved the rank of Admiral—but he was a Lieutenant for the Navy. His time in the Navy almost never happened as he was almost not accepted on account of “being too tall” (the Navy limit at the time, 6’8″, was two inches shorter than Robinson). In spite of this, he was accepted and balled out at the Naval Academy where he won the coveted Naismith and Wooden awards. He was a 10 time all star, 2 time NBA champion, a member of the legendary 1992 Olympic gold medal “Dream Team,” and had perhaps the most defined shoulder muscles of the 1990’s.