The Navy announced an initiative to provide registered dietitians to units throughout the fleet in NAVADMIN 160/18, released July 10, 2018.
The joint initiative between the Office of the Chief of Naval Personnel and the Bureau of Medicine and Surgery, authorizes commanders to request dietitians to temporarily join their commands, in order to increase sailors’ knowledge about nutrition and health resources.
This initiative makes registered dietitians available to assume a temporary additional duty (TAD) status to commands, providing education on performance nutrition, healthy eating habits, hydration, and safe dietary supplement use. Bringing registered dietitians directly to the fleet greatly enhances sailor access to nutrition education, which in turn increases medical readiness.
“Before this initiative, sailors had to take time away from work to travel to a medical treatment facility for preventative treatment,” said Navy Nutrition Program Manager Lt. Pamela Gregory. “Now this can be done at the command which will increase productivity and decrease time away from work.”
In their TAD role, registered dietitians will advise command leadership and sailors on the importance and benefits of diet modifications, food selection and food preparation in preventing disease, sustaining health and improving quality of life. They will also be an on-hand asset to the medical department.
(U.S. Navy Photo by MC3 Michael Eduardo Jorge)
“This initiative opens up access for more sailors to registered dietitians who know the most about creating and sustaining energy, rapid recovery for the physical demands and long hours of Navy life,” said Navy Dietetic Specialty Leader Cmdr. Kelly Mokay. “Our goal is to educate Sailors on what makes for a healthier, better balanced diet.”
Registered dietitians will also be available to counsel individuals and groups on the importance of timing meals and snacks, what foods provide the most energy, help with physical recovery, and how nutrition monitoring can optimize sailors’ quality of life. Additionally, they can collaborate with command food service officers and culinary staff on increasing the quality and nutrients of food service, menu development, budgeting, evaluation of food service facilities and developing nutrition programs.
“Having registered dietitians in the fleet is going to create a paradigm shift in the culture of nutrition — shifting from a focus on disease treatment to one of disease prevention, said Bill Moore, director, Navy Physical Readiness Program. “And this initiative provides our sailors access to a resource that allows them to take greater control over their personal health.”
Have you ever seen someone go backwards on a treadmill? I’m sure you have, and you may have thought to yourself, “What is that idiot doing?!” Well, according to researchers from South Africa, they are not idiots after all. In fact, you may consider doing some backwards cardio from time to time — especially if you’re getting over a knee problem.
The researchers had 39 subjects with various knee injuries follow a rehabilitation program that involved either forward- or backward-pedaling on the treadmill and elliptical machines. They reported at the 2011 Annual Meeting of the American College of Sports Medicine that the group going backwards increased their aerobic capacity by 10% more than the forward group. The backward group also increased their quad and hamstring strength more than the forward group.
(Flickr photo by OIST)
Jim’s take-home point
If you have a knee injury or are getting over a knee injury you should definitely consider going backwards on the treadmill and elliptical from time to time. But even if you have no knee injuries you still might consider going backwards, not just to mix it up but the boost your leg strength more and even your aerobic capacity. The elliptical is the easiest to do this on. For the treadmill, be sure to start slow until you get the hang of it and gradually increase your speed. You can also go backwards on the track or anywhere outdoors, just be careful about what’s behind you.
Source: Terblanche, E., et al. Annual Meeting of the American College of Sports Medicine, 2011.
Go manual for more muscle
One thing that I preach is doing shorter — but more frequent — bouts of cardio throughout the day.
This will actually help you burn off more fat than just doing one long cardio session. If you have followed my advice here, you may have looked into purchasing a treadmill for your home so that you can get in your cardio workouts at any time of day. But maybe you were daunted by the price tag. After all, many quality, motorized treadmills can cost you more than id=”listicle-2627551358″,000.
I have some good news for you — the best treadmill that you can buy may be closer to just 0
This kind of treadmill is known as a manual treadmill. Yes, the kind that you have to keep going with your own leg power. It’s no frills and no thrills, but the two studies below show why manual or non-motorized treadmills are better than their motorized counterparts.
First, University of Wisconsin (Milwaukee) researchers compared the calories burned and heart rate during walking at similar speeds on a motorized treadmill versus a non-motorized treadmill. They reported that the non-motorized treadmill lead to a 20% higher increase in heart rate and a 40% greater calorie burn! So forget about running on the motorized treadmill, using a non-motorized one will give you more a workout for faster fat loss.
(Flickr photo by David Ohmer)
Researchers from Carroll University, in Waukesha, Wisconsin, measured muscle activity of the vastus lateralis — one of the four quadriceps muscles — the hamstrings and gastrocnemius (calf muscles) when subjects walked on a standard, motorized treadmill and on a non-motorized treadmill. They discovered that the non-motorized treadmill increased muscle activity of the quads by over 50% more and muscle activity of the calves and hamstrings by 100% more than the motorized treadmill. This means that using a non-motorized treadmill to do your cardio on can also help you to bring up your quads, hams and calves development.
Jim’s take-home point
A harder workout, bigger leg muscles, more calories burned, and the cost can be as low as 0—why wouldn’t you get a manual treadmill?! Try doing a few 10-minute bouts of sprinting HIIT workouts on one of these bad boys and you will feel it in your legs for sure and see it on, er off your waist.
Source: Edilbeck, B. P., et al. Comparison of muscle electromyography during walking on a motorized and non-motorized treadmill. Annual Meeting of the National Strength and Conditioning Association, 2011.
This article originally appeared on G.I. Jobs. Follow @GIJobsMagazine on Twitter.
Chronic stress and its associated hormones prevent the human body from operating the way it is supposed to. For instance, people who are chronically stressed tend to get sick more often and more severely than those that have a healthier amount of acute stress. This is a classic example of the body following the mind. A sick body follows a sick mind.
In his book Why Zebras Don’t Get Ulcers, Robert Sapolsky explains how mitigation of chronic stress is imperative for health, not just physical health but also mental health, spiritual health, and emotional health. One way to learn how to handle that stress is to observe those who are composed and calm.
Most of these groups of people have something in common. They purposely put their body under extreme acute stress and learn to overcome it. Acute stress is the much shorter and easier-to-overcome type of stress. It gets our hearts pumping and our bodies primed for action.
Most of the above activities will satisfy your physiological requirement for release. I don’t recommend waiting until your deathbed to accept your fate and finally find peace though…
Consistency of effort breeds progress…Same shit, different day, better person.
The goal is to expose ourselves to acute stress so that we can mitigate chronic stress. I prefer barbell movements for this, for a few reasons:
It’s an economic use of time. → The same physiological end-state can be met in 5 minutes of heavy back squatting as it would after running a marathon or fighting in a cage for 5 rounds.
It’s the safest of these modalities. → Barbell movements require the least amount of time under stress, so overuse is mitigated. The movements are a skill that have proper form, whereas the other methods are more dynamic and therefore have a greater chance of something going awry.
It’s measurable. → The weight doesn’t change. 400lbs will always be 400lbs. The more constants in an equation, the easier it is to solve for (x). For instance, let’s say you decide to sprint. If the wind is blowing in a different direction, or the incline of your running path is just slightly different, it could completely change your output, and thus require more or fewer iterations than the previous session. For a quantitative person, this is too many variables to have to constantly calculate.
Check out that support system in action… It’s a beautiful stress reducing thing.
The American Psychological Association has set some recommendations to help manage stress. Allow me to show you exactly how 3-4 strength training sessions focused on compound movements satisfies all these recommendations.
Set limits – Drop a heavy set of bench press on your chest one time and you will learn how to set limits. Understand that the bench press is a metaphor to literally pushing tasks through to completion. One task too many and you crumble. This lesson applies to all other facets of life.
Tap into your support system – Being part of a team is something we all need. Many of us joined the military for this very reason. Having workout partners that rely on you to keep them safe and healthy is one of the purest forms of community available to us today.
Make one health-related commitment – There are countless hormonal and physiological benefits of weightlifting. Your health-related commitment to the back squat is to survive and not allow the weight to crush you and your ego. It teaches us that we have the power to get those heavy life issues that are weighing us down off our backs – one rep at a time.
Overcoming acute stress in the great outdoors just like our ancestors.
(Photo by: Frame Kings)
Enhance your sleep quality – The body craves movement and adversity, and when it overcomes that adversity through physical dominance it feels like it can relax. Sleep is your body’s way of rewarding you for putting in work.
Strive for a positive outlook – Have you ever seen someone frown after a super heavy deadlift? Nope. Usually, they start smiling as soon as the hips lockout at the top. It’s really hard to think the world is all doom and gloom when you repeatedly prove to yourself that you can move a previously immovable object with a smile.
Seek additional help – This is where spotters, gym buddies, coaches, and veteran gym rats come in. Put in enough time and work, and eventually, you’ll be the one the young guys look to for approval and guidance. It’s extremely difficult to be stressed when you exude confidence and have the battle scars and stories to prove it.
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.
“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.
“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.
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.
Every so often, a new health trend emerges and takes the fitness industry by storm. Once the right celebrity endorses it, suddenly, everyone swears it works wonders and people flood the stores to buy it. However, the best advertising around is still word of mouth. That’s how many people are discovering the health benefits of ingesting small amounts of apple cider vinegar daily.
Although the organic fluid isn’t very appetizing, it contains a powerful compound called “acetic acid.” Acetic acid is a carboxylic compound with both anti-fungal and anti-bacterial properties. This unique acid lowers insulin levels (a hormone that causes weight gain), improves insulin resistance, and decreases blood sugar.
Since apple cider vinegar isn’t known for its excellent taste, consumers typically dilute a tablespoon of the insulin-resistant fluid into tall glass of water spiked with the juice from half a lemon. Many people intake the mixture twice a day — once in the morning and again at night.
If you do decide to try out this weight-loss strategy, be sure to purchase organic vinegar to guarantee its purity. There are several imitators out there and, if you want the acetic acid to work its magic properly, you must go organic.
Now, there is one drawback to the weight-loss tactic. Since the main ingredient is an acid, drinking too much can erode your tooth enamel, which isn’t pretty.
However, this drawback typically only happens when you drink the vinegar straight, without diluting it. And trust us, you don’t want to do that. It may be an effective, natural weight-loss solution, but it is not a tasty beverage. Now, for all of our E-3 and below personnel, this inexpensive weight-loss idea could be the perfect alternative too all the pricey fat-burning pills available on the market or volunteering for a deployment.
Preseason football is winding down across the NFL, and that means one thing— Fantasy Football Draft season is finally upon us. It’s a time for friendly competition among old high school friends, distant coworkers, and your girlfriend’s dad. It’s a rite of cultural passage, and it all centers around one singular day of trash talking, beer drinking, and wildly inaccurate prophesying. We breakdown typical draft day debauchery, minute by minute, for either your nostalgic pleasure or your studious preparation.
8:00 a.m: Your phone alarm blares. It’s Saturday. You’ve waited all month for this. Snooze button.
8:06 a.m: Your second phone alarm blares. It’s still Saturday. You’ve waited all month for this.
8:26 a.m: You’re finally done looking up last-minute Fantasy Football tips and mindlessly double-tapping @LiveLaughLoverXoxo summer beach photos on Instagram. You get out of bed.
8:30 a.m: The first beer of the Fantasy Football Season is cracked open.
8:42 a.m: The living room table is cleared of GI Joes and old issues of Popular Science from a subscription that the old tenant apparently never canceled.
8:56 a.m: An extravagant mise en place is set on the living room table: Fritos Bean Dip, Doritos, a bag of sunflower seeds, and a box of oatmeal cream pies. Mike was supposed to bring the food, and you know he won’t.
9:00 a.m: The email/Facebook invite said for people to get here around 9. So that means we have one hour until people show up.
9:32 a.m: Mike’s here. He brought plastic cups?? He grabs a beer from the fridge and rants to you about how this is the year he wins the fantasy league. Mike’s your best friend from high school. He has lost 12 years in a row.
9:46 a.m: Six Other dudes waltz in together. Three of them you know, the other three are somebody’s brother-in-law and a couple coworkers or some sh*t. You weren’t really listening, but they brought a couple 30 racks of Miller Lite. Everyone has a beer in hand except for the “brother-in-law” who keeps making the same joke about drafting a kicker in the first round. Hmm.
9:52 a.m: Marcus, your oldest friend, Skype calls into the draft. He’s on base in Oki, and it’s like 3 a.m. or something over there. He’s talking more trash than anyone, but it’s lagging 5 seconds late, and the timing forces everyone to try and force small windows of silence for his jokes. Eight minutes until draft time.
9:56 a.m: The rest of the 12 person league files in. Except for Johnny (he goes by “Jonathan” now). He said he’s gonna be late because one of his twins peed on his expensive throw pillow and he has to pick up dry cleaning and—you stop reading the text. You read half it aloud, everyone laughs, and you all agree to put him on auto-draft.
9:57 a.m: Brother-in-law asks what “auto-draft” means.
9:58 a.m: The food is all gone.
10:00 a.m: At long last… The draft begins.
10:01 a.m: Barkley goes first overall to Mike. He calls him a “steal” for some reason.
10:03 a.m: Marcus reaches for Todd Gurley in the first round. He hasn’t watched football in 2 years, and everyone gives him sh*t.
10:06 a.m: Jonathan (Johnny) auto drafts Ezekiel Elliot at eight after everyone avoided him. Hopefully, he doesn’t play a single snap this year.
10:09 a.m: Brother-in-law just drafted Mahomes in the first round. One less person to worry about.
10:11 a.m: Everyone agrees it’s time to order pizza, but nobody wants to pay when Dominos is called. You bite the bullet. Again.
10:18 a.m: Everyone is on Miller Lite #3. You’re in your happy place.
10:20 a.m: One of those three random dudes just wasted a pick on Amari Cooper. Some men never learn.
10:25 a.m: Johnny (Jonathan) walks through the door wearing a full suit. While he’s yapping about how he has to head to the office soon, and he can’t stay for long Mike throws him a beer and it jams his thumb and falls to the floor. Everyone laughs, then Johnny laughs, and then 5 seconds later, Marcus’ laugh can be heard through the laptop speakers.
10:31 a.m: Text from girlfriend: “Who is @LiveLaughLoverXoxo ???”
10:41 a.m: Brother-in-law drafts Andrew Luck as a joke. Nobody is quite drunk enough (yet) to think it’s actually funny, but everyone forces some laughs.
10:45 a.m: Somehow, Mark Ingram falls to you in the draft, and you distract the guy picking right before you with some stupid meme on your phone. It works, and he drafts LeSean McCoy.
10:52 a.m: The first defense is taken by, you guessed it, brother-in-law.
10:54 a.m: For some reason, everyone gets anxious and also drafts a defense.
11:06 a.m: The pizzas show up.
11:12 a.m: The pizzas are gone, and so is AJ Green. Damnit.
11:17 a.m: The ending rounds are coming soon. Everyone is pretty buzzed, and only five people are actually focused on the draft at this point.
11:21 a.m: Mike shotguns a beer in celebration of drafting Baker Mayfield. He has 3 QBs.
11:33 a.m: The draft comes to an end. You scroll through your team, smiling proudly upon your selections, completely unaware that 4 of them will have massive injuries in week 12, one will be suspended for eight games for smoking a joint, and you will trade one away before having a historic record-breaking rushing streak. But it doesn’t matter. You look over at your friends. You realize this is the only time you’ll all be in the same room until this time next year. Johnny’s tie seems loose around his neck. Mike didn’t pay a cent, but he’s currently doing a bad Chris Farley impression that is absolutely killing and is well worth the price of admission. Marcus has fallen asleep and can be heard snoring through the laptop. All is right with the world, and you are happy.
11:35 a.m: Text from girlfriend: “Seriously, who is @LiveLaughLoverXoxo.”
The arrival of spring signifies a midpoint for many in summer preparation. For New Year Resolutioners, the desire to be in the best shape of their life fades by Valentine’s Day. There are others, however, who have or are near to achieving the body they dreamed of when they set foot in the gym on January 1. The beginning of spring tells them that it’s almost time to break the glass on their new digs.
To those who have fallen off, no worries. There’s still time to make serious strides toward achieving that summer body if you take action sooner rather than later. The following veterans have made it their business to offer information and help the masses as best they can — and the fitness community has responded! These veterans are the top of the top and any of them can get you speeding down the road toward your fitness goals.
Greg Plitt was one of the first fitness personalities to break through and cross over into mainstream acceptance. Plitt was one of the most booked and photographed fitness models of his day, even landing a role — well his body did, anyway — in Zack Synder’s adaptation of the graphic novel Watchmen.
He was a U.S. Army Ranger prior to his career in fitness and his videos still inspire. He passed, tragically, at the age of 37.
CT Fletcher is a veteran of the U.S. Army and is considered by some as the godfather of the YouTube fitness community. He ushered in a new, brash, high-tempo style of content in the early 2010’s and has gathered a legion of loyal fans since.
Before social media fame and after serving, he was a multi-year champion powerlifter. He holds the strict curl record to this day.
Castro is a former Navy SEAL who has been instrumental to the widespread popularity of CrossFit. He conjured up and hosted the initial CrossFit games at his family’s ranch and hasn’t let up since, spearheading the growth and marketing that we see everywhere today.
Check out Dave’s social media for the latest and greatest:
A few things about Josh Bridges: He is a former Navy SEAL. Prior to that, he was a collegiate wrestler. Somewhere along the way, he became a CrossFit legend and one of the top-ranked competitors despite being just 5’5″.
An Army Veteran who has made his life about fitness, Max “The Body” Philisaire has been an active member of the fitness community for nearly two decades. He is an current and certified personal trainer training everyone from your average joe to some serious A List talent.
An active duty U.S. Army 1st Sgt., Diamond Ott is one the world’s strongest and fittest men. He first garnered attention after some videos of his gym feats made their way to the internet. Ott has since been on multiple magazine covers and his audience and influence continue to grow.
U.S. Army veteran and self-made millionaire Colin Wayne has been on multiple international magazine covers, amassed a few million followers and fans across various social media outlets, and built a steel upstart into a multi-million dollar company.
Jaron Mosley is a veteran of the U.S. Air Force, having spent an enlistment as a Security Force member. His videos offer insight and “game,” as he calls it, to get you all the way right in time for summer.
Check out Jaron’s IG and YouTube in time for Spring and Summer:
Dramatic and quick weight loss is never a great idea. The long game dietary intervention alternative is always a better option. That being said, service members have a height and weight requirement that they must meet yearly.
If you find yourself in a situation where you need to lose those last few pounds quickly, here’s how to do it in a safe way. This method has nothing to do with those fat burners that have zero efficacy and that usually just induce fever-like symptoms in order to “burn” fat.
WARNING: This protocol, although safer than other methods, is still risky. Only attempt this if you have an actual reason to and with someone closely monitoring your progress. *This is not medical advice. I take no responsibility for any potential adverse effects.* In fact, I recommend you don’t do this. This article is just to show a safer method of cutting weight than individuals typically conduct.
For that dietary intervention alternative, check out The Ultimate Composure Nutrition Guide in my Free Resources Vault, where I lay out the process in a step by step easy to follow protocol.
The name of the game is water manipulation.
(Photo by Cpl. Anthony Leite)
What you’ll be manipulating
Water intake: You’re over half water. By reducing the amount of water you drink, you are inherently reducing your weight. The other two factors that you’ll be manipulating are simply ways for you to reduce your water retention. More on why you should be drinking water here.
Carbohydrate intake: Every gram of stored carbohydrate stores an additional 3-4 grams of water. This is why the word hydrate is included in the word carbohydrate. When you eat a higher carb diet, you may feel that you look softer, it’s because you’re holding on to more water. The extra water retention makes you look less cut in general.
Sodium intake: Electrolytes transport electrical signals throughout our body, it’s how we work. When you manipulate your intake of electrolytes, especially sodium, you can trick your body into excreting more of them than usual, which will, in turn, expel more water and help reduce your weight.
The process starts 8 days before your weigh-in.
(U.S. Navy Photo by Burrell Parmer, Navy Recruiting District San Antonio Public Affairs/Released)
Double water intake- This teaches your body to pee more. You’re training your body to excrete more and retain less
Increase sodium intake- Eat as much sodium as you can with your food and even in your water. This will teach your body to excrete more sodium than usual and in turn, more water even when you start to cut sodium intake.
6 days prior:
Cut water intake back to normal- At this point, you’ll still be peeing more than usual and will start to excrete more than you’re taking in.
Lower carb intake to 50-100 grams per day- Fewer carbs in your diet will create a deficit and get rid of some of those water storage spots in your body.
Decrease sodium intake (get rid of all extra salt in your diet)- You’ll continue to excrete more electrolytes than you’re taking in.
5 days prior
Cut water intake in half- Even less water, this continues your deficit.
Keep carb intake low
Keep sodium intake low
3 days prior
Cut water intake in half again- Now you’re getting very low on fluid intake. Don’t push yourself physically. Your primary physical stress is coming from this fluid deficit.
Keep carb intake low
Keep sodium intake low
Hit the sauna for 15-20 minutes- Start sweating out anything extra that isn’t leaving you naturally
2 days prior
Cut water intake in half again- Pay close attention to how you feel and don’t do anything dramatic.
Keep carbs low
Keep sodium low
Hit the sauna 2x for 15-20 minutes- Have someone with you. You don’t want to pass out in the sauna
Day of weigh-in prior to weigh-in
Carb intake stays low
Sodium intake stays low
Eat 1-2 very small meals prior to weigh-in
Use sauna if necessary
Day of weigh-in and post weigh-in
Start drinking water immediately (no more than 50 oz per hour with meals)
Continue until your body weight is back to normal
A shiny trophy may be a great reason to cut weight. Make sure you don’t cut so hard that you can’t perform though.
(U.S. Army photo by Sgt. Timothy Hamlin, 2d Cavalry Regiment)
This is a protocol very similar to what professional fighters and other weight-class athletes use to cut weight prior to a fight. Those individuals have coaches and medical professionals at their disposal to help monitor and implement the protocol. This is not the type of thing that should be undertaken flippantly.
If you want to lose fat, this is not how to do it. This protocol simply rids the body of water weight. All the weight you cut will be put back on in a matter of days, if not hours.
When we leave active duty, we go through a lot of emotional ups and downs, we have many hurdles to overcome, and most importantly, we have to repurpose ourselves.
That repurposing process is a subconscious one for the overwhelming majority of us. We fall into the civilian world and look for things we couldn’t do or have while we were in the service. You know, like drugs, experiences, traveling opportunities, and sleeping in past 0600 on a weekday. Basically, we’re just adult versions of Amish teens on Rumspringa.
After we get those things out of our system, we find ourselves so far on the other side of society that we realize we need to get back to “normality.” That normality is somewhere between the extreme lifestyle of the military and the post-DD-214 period of blowing off steam, so we think.
We should instead be repurposing ourselves to do great things like growing businesses, shaking up industries, raising the status quo. In order for us to do that, we need to not forget the greatness we came from by ending up in a “normal” life.
I’m not just talking about combat veterans or vets with spec ops training here. I’m talking about all of us, all veterans, from the most boot Airman to the grizzliest retired E-9 turned private security contractor that you can think of. If we weren’t better humans, we wouldn’t have even thought the military was an option for us in the first place.
Get out of the shadow of normalcy.
The decision to end up in normal is a mistake for us. Normal kills potential. Normal shits on passion. Normal shames greatness.
We need to stay closer to the fringe than the normals do.
Blasting normal in the crotch… after living like this there’s no way you’ll be happy being “normal.”
(U.S. Navy photo by Mass Communication Specialist 1st Class Fred Gray IV/Released)
The fringe is where the magic happens
It’s not easy to stay on the fringe though… it’s demanding and exhausting out here, but it feels like home to us. You need to stay fit and capable in order to live outside of normal.
That’s why the military has fitness standards when normal people have 2.6 doctors visits a month. The fringe only seeks medical attention when something is broken from flying too close to the sun.
That’s why you need to be training. You’re training to stay strong, lean, and healthy, but even more importantly, you’re training to stay at the tip of the spear, albeit a different spear than you stood on in the military.
It doesn’t matter if your new spear is higher education, the business world, entrepreneurship, or parenthood. The best in their field are those that know how to leverage their body to produce greatness.
You’ve already been given keys to the castle of greatness through your military indoctrination. The foundation of that castle is training hard to take care of your body and make everything else in life seem easier.
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.
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.
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.
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)
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.
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)
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. 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.
We’re doing things a little different this week. It’s playoff time, and that means that the lineup you have is pretty much the lineup you’re sticking with. Trade deadlines are done. So all of our assessments will be about player outlook over the next two weeks. The waiver wire is (mostly) picked clean, but if you had injuries, or if you have a player with rough matchups down the backstretch, look no further; we’re here to give you the edge you need to win that $140 office pool.
Austin Ekeler takes a screen pass in the flat from Philip Rivers and goes 84 yards untouched for a TD. #Chargers lead 31-3. #Jaguars have hit rock bottom.
Austin Ekeler, RB, Chargers- Austin Ekeler just racked up the rare running back triple-double: 100 yards receiving and 100 yards rushing in the same game. He was the top running back this week, is the #4 overall RB total, and he plays a questionable Minnesota defense next week, followed by an atrocious Oakland defense the following week. He’s a must start.
Ryan Tannehill, QB, Titans- Here’s an interesting stat for you: in the last four weeks, the only quarterback who has averaged more touchdowns per drive than Tannehill is Lamar Jackson. The Titans are white-hot, and it’s mostly in part to the stellar play of “Tan Marino.”
Allen Robinson, WR, Bears- Allen Robinson has the benefit of being the only offensive weapon on the entire Bears offense. This responsibility comes with insanely high usage, and therefore, fantasy value. He’s also going three straight games of +20 points.
Jared Cook, TE, Saints- Jared Cook had two catches on Sunday—both going for touchdowns. His huge frame and sure hands make him the perfect endzone target for an aging Drew Brees who’s catching his second wind. He has 4 touchdowns over the last four games on one of the highest scoring-offenses in the NFL.
Steelers D/ST- The Steelers are the #2 fantasy defense. After a slow start in the first three weeks, they’re averaging over 16 points a game. That includes 13 against the insanely dominant Baltimore offense, 19 against Indianapolis at their offensive peak, and 22 against a loaded Rams offense. They’re essentially matchup proof and, even better, they play the Jets on championship week.
When you started Mike Williams over AJ Brown in a playoff matchuppic.twitter.com/9qbEUXm0RB
A.J. Brown, WR, Titans- A.J. Brown is the favorite target of the 2nd hottest quarterback in the NFL right now. He has deep threat ability (just ask Oakland after an 83 yarder he took to the house), and Derrick Henry forces linebackers and safeties to play underneath, exposing defenses. Go with the hot hand.
Raheem Mostert, RB, 49ers- Mostert is, for some reason, only rostered in 23% of leagues. The hesitation must be around the jumble in San Francisco’s backfield, but last Sunday, Mostert got the bulk of the carries and was by far the leading fantasy back for the 49ers. He has +20 points in the last two games, and the ESPN app keeps downplaying him for some reason, so he remains on the waivers. Worth a move if you are short a back.
Deandre Washington, RB, Raiders- Most people thought Washington would split carries with Jalen Richard when Josh Jacobs’ last-second scratch showed up on the injury report. They were mostly wrong—as Washington was used as the feature back in a lopsided affair against the Titans. While that may have been a last-second gameplan adjustment (I.e. simply swapping Jacobs usage for Washington) is left to be seen. However, if you have Jacobs, he is a solid handcuff.
Drew Lock, QB, Broncos- Well, the Broncos may have found their quarterback of the future. Since taking over, their offense has flourished and opened up. He plays against the vulnerable KC and Detroit defenses the next two weeks, and for quarterback streamers who missed the boat on Tannehill, he may be the edge you’re looking for.
Me putting Terry McLaurin back in dfs lineups this weekpic.twitter.com/bRY4Omnl9b
Emmanuel Sanders, WR, 49ers- Emmanuel Sanders is the beneficiary of some fireworks and trickery recently. His growth, however, does not seem sustainable. There are simply too many weapons in the San Francisco arsenal, and Sanders only has boom or bust potential. Sure his 30+ point week was an insane key to many wins across fantasy football this week, but I’ll bet his sub 10 point performance next week will be the cause for a lot of wins. The last time he posted a 20+ game was week 9… He followed it with four straight games with less than 10.
Devin Singletary, RB, Bills- Devin Singletary has been a great fantasy running back this year. He’s going on three straight 17+ point games. Then why our hesitation? Matchups. He plays the two best defenses in the NFL in New England and Pittsburgh the next two weeks. Buffalo will be playing from behind, and most likely, not scoring many touchdowns at all. He is a flex play with a low floor.
Terry McLaurin, WR, Redskins- McLaurin finally caught a touchdown from Haskins. The two have not found their rhythm this year, and this last Sunday seems like (on paper) a step in the right direction. That is, unless you watched the game footage—McLaurin had to make insane catches to post any kind of a worthy performance. That kind of performance simply isn’t reliable in fantasy, and until Haskins proves to be a more efficient passer, McLaurin is a risky start.
Robert Woods, WR, Rams- Robert Woods scored his first touchdown of the season Sunday night. Goff just prefers Kupp (7) and Gurley (10). So he may be somewhat valuable in PPR leagues, but his recent uptick in numbers could be the glittering of fool’s gold. Proceed with measured caution.
Ryan Tannehill with the hit stick after he threw the pick
In a “Badass Hit of the Week” first, a QUARTERBACK has made the cut. The NFL is so soft at this point that the only position that can lay the wood without getting a flag might be a quarterback anyway. Ryan Tannehill has been so good lately that the most impressive part of a 55-yard interception by a defensive tackle is the textbook schlacking that he gives at the end of the play. Play to the whistle, fellas.
The Air Force’s special operations candidates are encouraged to complete a tailored fitness program before they report for selection.
This 26-week guide is designed to get them physically ready for the challenges of the grueling training pipeline that features 1-3 workouts per day split into cardio, physical training, and swim workouts.
Old military favorites like pushups and planks are included along with creative stuff such as dragon flags, sliding leg curls, and handstand pushups.
Dragon flags are basically leg raises, except you keep raising your legs until all your weight is on your shoulder blades:
Sliding leg curls hit the glutes, hamstrings, and core:
Handstand pushups are exactly what they sound like, and they work the shoulders and triceps:
Those interested in trying out the Air Force’s 26-week fitness program can download the guide as a PDF here. But be advised: It starts tough and gets tougher as it goes on.
Unlike the Marine Corps’ fitness app, the Air Force guide does not include instructions for individual exercises. Take some time to research proper form before attempting any unfamiliar exercises. (And WATM’s Max Your Body series can help.)
When we think about all the elements of fitness, it is not difficult to realize that strength training is a critical component to all candidates, students, and active members in any tactical profession. But how is Tactical Strength different from other strength-training programs for athletics?
Special Ops, military, police, firefighters, and first responder and emergency service personnel are the tactical professionals I deal with on a daily basis. The common denominator of these professionals who do their job at the highest level is STRENGTH. Tactical strength allows the athlete to potentially prevent injury, increase power, speed, and agility. But strength is also the initial phase of building muscle stamina. For instance, to get your first pullup requires strength. The strength exercise to get your 20th pullup requires a muscle stamina / endurance exercise, with strength as a starting point. Taking your strength foundation and evolving it into a muscle stamina and work capacity is the main difference between typical one-rep maximum (1RM) strength used in athletic training and tactical strength.
A tactical strength program should be geared to increasing work capacity, durability, and protect against injury, but not create world record lifts. You can have an advanced level of strength and still be good at running, swimming, rucking, or whatever cardio vascular endurance event your job requires.
Tactical Strength is the element of fitness that allows the tactical athlete to grab, carry, push, pull, or lift heavy pieces of equipment or people when needed. There are more elements of fitness required for the tactical athlete, such as endurance, muscle stamina, speed, agility, mobility, flexibility, and power.
However, unlike an athlete that specializes in a particular sport, the tactical athlete has to be good at ALL OF THE ABOVE elements of fitness. For the regular athlete, depending on your sport and the level of competition, you have to only be great in one to two elements of fitness.
Tactical strength is very similar to athletic strength. As with athletics, there are several types of strength that are required of the tactical athlete. A foundation in strength training means you have strong muscles, bones, and connective tissues of the core and extremities, as well as grip strength. Being strong and having a foundation of strength is critical to ALL of your other abilities. This does not mean you have to bench press or dead lift a truck, but being strong will assist in your ability to make power when you need it most. The most basic way to measure strength is to record the amount of weight lifted in one repetition. However, this program will focus more on the three to five repetition range for strength. While 1RM weight lifts are fun, the goal of this program is not to build competitive powerlifters, but strong tactical athletes.
Cardio vascular endurance can compete with maximum strength in many athletics, but the tactical athlete must remember that this is not a specific sport. There is never a need to ONLY specialize in a single element of fitness like strength, endurance, or speed/agility. You have to diversify to get good at all the elements of fitness (as discussed in previous article on fitness weaknesses), which may mean you do not beat your previous 1RM of a 400 pound bench or a 600 pound dead lift that you did in college. THIS ISN’T COLLEGE OR A SPORT! It is your job, and it could be your life or a team mate’s life if you lack any of the fitness elements. Neglecting too many of the elements by specializing in just one or two can be detrimental to your abilities to do your job at a high level.
Army Spc. David Helton, Company A, 2nd Battalion, 87th Infantry Regiment, puts more weight on the barbell at Combat Outpost Apache in Wardak province, Afghanistan. | DoD photo by Fred W. Baker III
How to build strength
Building strength is similar for the athlete and those in tactical professions, in that the progresses are typically linear with relatively lower repetition sets and longer rest periods. Adding mass (muscle) is one of the benefits, but there are many ways to progress each week with added strength. Take any lift (bench press, dead lifts, power clean, squats, weighted pullups, etc.) and try some classic and favorite GO-TO strength building plans, such as the following:
Drop sets: To do drop sets, change it up between sets by either decreasing reps while increasing weight, or decreasing weight with increasing reps. For strength, I like to do a 5, 4, 3, 2, 1 or a 10, 8, 6, 4, 2 with increasing weight for each of the five reps shown. You can also build up close to your one rep max and then, quickly and with little rest, drop the weight in regular 10 to 25 pound intervals after maximum effort at each weight. Do this until only the bar remains. However, this is more of a strength / muscle stamina lifting drill that is great for building work capacity.
Other Drop Sets / Double Drop Sets: Doing each weight twice before increasing the weight / decreasing the reps is another way to push max strength to new limits. The 4, 4, 3, 3, 2, 2, 1, 1 is such a set / rep scheme that works great as you push nearer to you 1RM effort.
5 x 5: You cannot go wrong with this classic strength set / rep routine. Choose a weight that is about 75 to 80 percent of your 1RM effort lift. Do 5 repetitions of that lift. Rest a few minutes and repeat for 5 sets.
Two-Pops: Another favorite is multiple sets of 2 repetitions. Increase the weight each set, starting with a light warmup set. Start to add weight, but only doing 2 reps per set. Increase weight each set and keep doing 2 reps until you can no longer achieve 2 reps. That 1 rep that you last recorded can be a 1RM for you if you take your time and rest for a few minutes in between lifting in the 2 reps sets.
Typically, these strength cycles can last 4 to 8 weeks and can go up to 12 weeks. Some like to only do lifts for a particular body part once a week. I prefer doing upper body lifts 2 to 3 times a week and full body / leg movements done 2 to 3 times a week. This type of frequency goes well with building work capacity needed for the tactical profession.
Do not forget that even though you are back in muscle-head mode, you cannot forget other elements. Yes, that means cardio as well. For our group, we arrange our strength training during a no run / non-impact cardio cycle, and it works nicely for proper gains in all lifts. However, we keep our cardio up with swimming, rucking, and other non-impact machines like rowers, bikes, and elliptical machines, mainly using speed intervals for the workouts.
In Tactical Fitness, you have to not only focus on a few components of fitness, but have a diverse program so you can remain good at all elements that may be important to your profession. Components like endurance, muscle stamina, flexibility / mobility, and even agility should not be neglected when the focus is purely on strength and power.
What are some of your GO-TO strength-building routines (set / rep schemes)?