Fantasy Football After Action Report: Week 10 - We Are The Mighty
MIGHTY FIT

Fantasy Football After Action Report: Week 10

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


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

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Blue chip medal

Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.

Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.

Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.

Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.


Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi

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Loss of rank

Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.

Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.

Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.

Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.

Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV

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Promotion watch

Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.

Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.

Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.

Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.

Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ

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Badass hit of the week

Marshon Lattimore

Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.

MIGHTY FIT

5 ways to work out with a trainer without paying for it

It’s no secret that enlisted troops don’t make a lot of cash (especially when you think about what’s asked of them). The military has mandatory fitness requirements for active troops, but even so, PT sessions concentrate on limited exercises geared toward passing the PT test. Many servicemembers also have families who want a healthy lifestyle, but who can’t afford a gym membership.

Most military base gyms are pretty exceptional but, like all tools, these workout faculties don’t mean sh*t unless you know how to use them. Hiring a personal trainer to put you through a series of workouts can get super pricey and most troops can’t afford someone’s expert advice on how to get leaned out.

So we came up with a few ways to help you learn from those expensive trainers without paying a freakin’ cent.


Learn workout tips from trainers as they work with their other clients

In many of the non-exclusive gyms, once you enter the facility you’ll notice many of the trainers are putting their clients through their paid workouts out in the open. This is a great time to be at the gym.

Now, without looking like a complete stalker, it’s okay to take mental notes of what exercises they’re conducting and how they are performing them.

You can use that visual information and put it in your bag of workout routines for later. If you just happen to overhear the trainer’s personal critique of a specific exercise, then that’s a huge plus.

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We don’t care what it is — it’s free!

Search for free personal training vouchers online with no commitments

One of the best ways for physical trainers to build their fitness empires up is by online marketing and their clients’ word of mouth. The hardest part for any trainer is to get you through their door and meet with them face-to-face. To get you into their gyms, many will offer you free training sessions to prove they can bring value to your lifestyle.

If you go through with the free sessions, make sure you read all the fine print on the voucher so you’re not falling into a more significant commitment than you thought. Free personal training vouchers could be your golden ticket to a healthier lifestyle.

Casually talk to trainer and have them pitch you why they should train you

Trainers are always looking for new clients; this makes them super approachable. In fact, they will try and make eye contact with you so they can start a casual conversation with you that will hopefully lead to you setting up an appointment with them. If you want to outsmart them and get some free training, you can tell them your fitness goals and they might recommend a workout program you’ve never heard of.

Take that information to the internet and research what the hell they were talking just about. You can save money by watching free video streaming services — let ad revenue pay for your work-out!

www.youtube.com

Watch one of several thousands free training videos on YouTube

The fitness market is flooded with ripped men and women trying to teach you their way of training using YouTube as their distribution system. All you have to do is type what workout you’re looking for and at the touch of a button, you’ll have thousands of training videos to choose from at no cost.

Everyone wins in this scenario. The YouTube trainer expands their personal following and you get great advice without shelling out boatloads of cash.

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We said “discreetly!”

Discreetly watch the other fit people

Ripped people at the gym have put in the time to build that muscle mass.

If you have no idea what exercises do what, discreetly take a look at what the ripped gym-goers are doing and how they are doing it.

Like they say, “Monkey see, monkey do.” Learn the movements and attempt to mimic what you just saw — with a manageable weight. It’s a hell of a lot cheaper than spending your hard earned cash on a trainer.

FYI: Sorry to all the fitness trainers out there for this article c*ck block. But we’re telling the truth.

MIGHTY FIT

How intermittent fasting can work on a hungry troop’s schedule

Ketogenic, South Beach, and Atkins are a few of the most well-known diet plans that countless people from around the country try in hopes of shedding unwanted pounds. Since most troops in the military can’t be as selective with their food choices as civilians, finding a healthy way to shed body fat before your next physical assessment can be tough. After all, those MREs aren’t exactly low-carb.

Today, intermittent fasting has become extremely popular within the fitness world. The idea, in brief, is to eat your meals within a structured time frame and then go several hours without taking in a single calorie.


Intermittent fasting has been proven to control two essential chemicals in the body: growth hormones and insulin.

According to Dr. Eric Berg, growth hormones help the body produce lean muscle, burn fat, and reduce the effects of aging. On the contrary, insulin blocks the benefits of growth hormones and causes weight gain.

Fantasy Football After Action Report: Week 10
Dr. Berg breaks down the power of intermittent fasting.
(Dr. Eric Berg)

So, how can troops, specifically, benefit from patterned eating? Well, we’re glad you asked.

We all know the simple formula: If you eat more calories than your body burns, you gain weight. First, people looking to drop pounds start by cutting their calorie intake by lowering the amount of food per meal — which is an excellent start. But every time you eat, even if it’s something healthy, your insulin levels spike. In the presence of too much insulin, you simply cannot lose weight.

The solution is to follow a pattern of intermittent fasting. To do so, Dr. Berg recommends waiting at least four hours before eating your first meal of the day. Follow this meal with another two or three within an 8-hour window. After this window closes, don’t eat anything for the following 16 hours — until breakfast the next morning.

Fantasy Football After Action Report: Week 10
Members of the 334th Training Squadron combat controllers and the 335th Training Squadron special operations weather team begin a physical training session bright and early
(U.S. Air Force photo by Kemberly Groue)

Troops who undertake morning PT should set their alarm so that they’re awake long enough to begin their eating period immediately after exercises come to a close.

Since the availability of chow in the field is continuous, controlling your fasting isn’t as difficult as it may seem. Food is available for intake within your 8-hour window, just remember to cease fire on the consumtion once that window has closed.

During your fast, make sure to drink plenty of water. You can also add some apple cider vinegar and a squeeze of lemon juice to help fill up your tummy after reveille plays bright and early.

Check out Dr. Eric Berg‘s video below to get the complete breakdown of this exciting health trend.

MIGHTY FIT

Do your knees hurt when you squat?

If I’ve said it once, I’ve said it at least 10 times the back squat is the one exercise you should be doing to get stronger, bigger, faster, live longer, and look sexier. It’s that simple.

But sometimes our damn knees don’t seem to agree. Luckily there’s a lot you can do to make your knees a happy member of your lower body family.

First, let’s go over how to make some on the spot corrections and then talk about what you can do to make your knees strong and resilient.


Do your knees hurt when squatting?

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You’ve got lazy glutes and your knees are paying the price.

The valgus knee collapse, yes, you read that correctly. It’s that brutal-looking event that happens when your glute medius doesn’t know how to pull its weight.

If your knees are caving in when you squat, fix it by focusing on twisting your knees out and engaging the upper outside corner of your glutes AKA your glute medius. For some of you that simple correction will be enough to relieve your knees and clear up any pain.

Here’s another way to wake your glutes up as well.

Do your knees hurt when squatting?

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Give your glutes a reminder.

In between sets of squatting perform 12-15 reps of the glute bridge. Really focus on squeezing your glutes at the top of the movement and keeping your knees pointed out while bridging. This will cue your glutes to stay on when you get back to your sets of squatting.

Don’t forget about the hip thrust either!

Do your knees hurt when squatting?

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Give your hips a reminder.

It’s not always the glutes’ fault; sometimes the hip flexors are just as guilty. The majority of us spend all day sitting down with our psoas muscles and the rest of the hips flexors gang shortened and disengaged. It’s not totally their fault for not taking part in the squat.

By engaging your hip flexors, you’ll find it easier to sit back and down rather than crumbling forward into your knees like you may be doing currently.

Give your hip flexors some resistance between sets with your hands and force them to actively close your hip angle.

If that simple cue doesn’t work for you, use a resistance band to give you some errr…. resistance. Hang it up high and hold onto it with both hands. Then actively pull yourself down into the squat position by engaging your hip flexors.

Do your knees hurt when squatting?

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Maybe, you’ve got bad form.

Patterning issues aren’t uncommon in the squat. It’s a complicated exercise. That’s why if you haven’t yet committed it to memory you need to reread the 5 Steps to Back Squat Perfection.

Do your knees hurt when squatting?

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You aren’t sitting back.

Squat TO A box. Don’t box squat.

The box isn’t there to make your life easier. It’s there to help you make the squat as efficient and gainful as possible. Put that box behind you and stick your ass out and back to the box. Just touch it with your butt and stand back up. Don’t linger down there relaxing.

Here are some other squat variants to spice up your training.

Do your knees hurt when squatting?

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Your depth is not deep enough.

The funny thing about squat depth is it helps you actually engage the muscles you want to. If you’re only doing half or quarter squats your hamstrings are getting left out.

When your quads are completely dominating the squat, they are also putting a lot of anterior stress on the knee. The hamstrings job is to be engaged and supply an equally opposing force on the knee.

If you aren’t getting your hamstrings involved your quad is crushing your knee. It’s as simple as that.

Make sure you’re deadlifting enough to keep those hammies strong as well!

Do your knees hurt when squatting?

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You need more ankle mobility.

Simply stand with your heels on a 1-inch board. Boom! More ankle mobility and less forward knee travel in the squat.

Now that’s a life hack! Silicon Valley biohackers ain’t got nothin’ on my Back Squat Hacks!

Do your knees hurt when squatting?

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The stronger and happier knees prescription.

Foam roll your thighs. Hit them from every angle after you finish squatting or on your off days.

Take 3-5 minutes per leg. Any more than that is just masturbation.

If you’re interested, here’s a deep dive on recovery.

Do your knees hurt when squatting?

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Lying Side Clams

Get your Fit-Chick-Gym-Shark pants on and practice opening and closing your legs. Seriously, don’t wear short shorts when doing these.

Do 2-3 sets of 10-12 reps at the end of your leg workout.

Add them to the end of The Mighty Fit Plan as well!

Do your knees hurt when squatting?

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Hip Thrust

Thrust it out!

These will wake the sleeping giant that is your ass. After 4 weeks of hip thrusts you’ll find yourself walking different in a more efficient and stable kind of way.

Hip thrust once a week, program in the same reps and sets scheme as your deadlift and back squat. Consider them your 3rd major lower body movement.

Do your knees hurt when squatting?

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Hit your Core

Hit your obliques and rectus abdominis. Chops and ab wheel roll-out will do the trick here. Throw them at the end of any workout and go for 2-3 sets of 8-12 reps. They will make your core so stable that your knees won’t ever feel the secondary effects of a weak spine ever again.

Unlike these, the above core exercises actually do something!

Do your knees hurt when squatting?

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Consider your Squat frequency

Only squat once per week. Unless you love squatting or are competing you don’t need to do it more than 1 time a week. You have 3 major lower body movements; the squat, the deadlift, and the hip thrust. There’s no need to squat, especially if your knees bother you.

Even if the Back squat is King!

Do your knees hurt when squatting?

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Do your knees hurt when squatting?

That’s it yo! If you haven’t yet watched the video that I made to go along with this article, you’re missing out. That’s where the nitty-gritty details are.

If you diligently apply these fixes to your back squat, you will very quickly find that your knees are no longer bothersome.

By combining these fixes with the programming of the Mighty Fit Plan, you’ll be unstoppable.

Fantasy Football After Action Report: Week 10
MIGHTY FIT

This is the science behind how muscle is built

Pectoralis major (chest), gastrocnemius (calf), and the rectus abdominis (abs) are just a few of the popular areas that both men and women work to strengthen and tone. But how do we get them to grow without overdoing it and hurting ourselves in the gym?

The Answer? Science.


There are approximately 600 muscles found in the human body. This dense, complex fibrous tissue makes up between one-third and one-half of our total body weight. Even if your goal isn’t to win a bodybuilding competition, working out determines whether your body will grow or wither.

 

Fantasy Football After Action Report: Week 10
A short list of the muscles in the human body.

(Baldaivirtuves.info)

So, how can science help us grow muscle? Well, you need to learn how a muscle works before you can push it to its limit.

Let’s say you want to lift a small amount of weight that your body can efficiently manage. First, your brain sends a signal to the motor neurons in your arm. Once the neurons receive the message, they fire up, contracting and relaxing your muscles. The muscles pull on the bones in your arm to create the movement needed to lift the weight.

It’s pretty simple, right?

Now, if the load we need to carry is on the heavier side, that signal from your brain gets magnified, enabling you to generate the required force.

Fantasy Football After Action Report: Week 10
Inside of a human muscle fiber.

In lifting this heavy object, you’ve exposed your muscle to stress and, as a result, you’ve completed a controlled tear in the muscle fibers. Nice work! In response to the damage, your body releases inflammatory cells called “cytokines.” These cells activate your immune system, repairing the controlled injury and making the muscle fibers stronger.

And we like that.

Since our bodies are great at adapting, continuing with the same routine, day-in and day-out, will cause your body to plateau — meaning you won’t build any additional muscle. By introducing different types of resistance to your body, you can avoid this plateau. Instead, your body will enter into a state called “hypertrophy.”

Fantasy Football After Action Report: Week 10
Weight lifting is great, but adding in another type of exercise will keep your body guessing.

(Photo by Marine Corps Lance Cpl. Christian J. Robertson)

 

Now, lifting the heavy weights isn’t the only critical aspect to getting your body ready for beach season. Your tissue won’t be able to repair damaged muscle fibers without the help of proper nutrition, rest, and, of course, the right amount of hormones. Science has proven that gender and age affect the healing process, which is why young men with high testosterone levels find it easiest to bulk up.

Check out Ted-Ed‘s animated video below to get an entertaining and educational look at how humans get buffed out using science as their weapon.

MIGHTY FIT

Meditation is like ‘Bicep Curls’ for your Brain

Your mind is a muscle. Your patience is a muscle. Your creativity is a muscle. Your muscles are muscles. Just like muscles all these other skills and organs can be trained to become better at what they do. Let’s have a look at exactly how this works for your brain and how you can train it with meditation to become more resilient, just like your biceps get from all those curls you finish every workout with.


Fantasy Football After Action Report: Week 10

Trying to get enlightened real fast!

(Photo by Sgt. Elizabeth White)

This is how your brain works

When you are born, your brain is like the untainted wilderness. As you grow and learn things paths are developed in your brain to those facts and actions just like footpaths are in the woods. Over time those paths become entrenched so that they are unconscious.

When was the last time you gave your full attention to tying your shoes? It’s probably been a long time, that’s because simple actions like lacing up your boots get moved into your unconscious memory. You don’t need to think about doing it. This is a way that our brains work to save space and processing power.

This is great for things like getting dressed or signing your signature, but it becomes a problem when your habits are less desirable, like smoking or not thinking before you speak when your OIC is around.

US Army Veteran, Sean Villa, on Transcendental Meditation

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Being able to break these bad habits and actively control what we remember is one of the benefits of meditation known as neuroplasticity.

That phrase: “You can’t teach an old dog new tricks.” comes from old people being stuck in their ways, refusing to change, obviously. That’s the opposite of neuroplasticity. Meditation teaches your brain to stay young and flexible.

Literally, the same thing that happens to your body when you train happens to your brain when you meditate. It makes you more resilient to change and adversity. Whether that adversity is an alligator that needs a beat down- physical training #happygilmore, or a newly updated browser that makes it impossible to figure out how to delete your less than desirable search history #firstworldproblems- meditation.

Fantasy Football After Action Report: Week 10

Don’t forget the gym just because you are training your brain like these guys.

(Photo by Iván Tejero on Unsplash)

What meditation can do in the most extreme cases

Of the pilot studies on military members with PTSD, they all have been able to show significant results from meditation. In one study over 83% of the participants had a positive effect after just one month, some of which were even able to get off the medication they were taking to help manage their symptoms.

The practices these groups were doing did more than just manage symptoms. It allowed the service members to come to terms with what they experienced. This takes neuroplasticity to the next level.

Meditation Improves Performance at Military University

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What happens many times in those with PTSD is that their mind gets stuck on loop reliving a terrible or gruesome experience. The brain digs a path so deep that it’s like you’re stuck in the Grand Canyon of your mind with no climbing tools to get up the wall and out of that undesirable place.

The meditation practices in these studies gave the participants the tools they needed to start climbing up and making their way out to forge a new less traumatic path.

Again, this is exactly the same as if you were actually stuck at the bottom of The Grand Canyon. You need the physical strength to start making your way up, if you’ve never done a pull-up that climb is going to be impossible. You need to train and acquire the physical tools to accomplish such a feat.

Fantasy Football After Action Report: Week 10

You don’t need to be sitting crossed legged to be doing it “right”.

(Photo by Amy Velazquez on Unsplash)

How you can implement a practice

Just like in the gym you can’t expect to reap the benefits of meditation after a 10-minute session. How long did it take you to finally bench 225? How are those abs coming?

Shit takes time.

You need to start somewhere though. Here are two methods to go from zero to hero on the brain training front.

Mindfulness Meditation in Military

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Learn to be in silence: Most of us are constantly surrounded by ear clutter. And even when we finally get a chance for some silence, like in the shower, we decide to crank the Spotify Throwback Workout playlist. Many people can’t even fall asleep without some noise in the background. Start slow on your path to meditation by just picking some dedicated time where you will intentionally listen to nothing and no one. Put some earplugs in if you’re in the barracks and just learn to embrace the silence.

Use an app: What happens when you go to the gym completely unprepared with no idea what to do? Chances are you end up doing a few sets of biceps curls and waste 30 minutes on a treadmill. The equivalent can happen when meditating. Start slowly with an app like headspace or Sam Harris’ new app Waking Up. They will take you through a beginners course on meditating and help you start building that neuroplasticity toolbox.

Fantasy Football After Action Report: Week 10
MIGHTY FIT

This new center helps veterans connect with the great outdoors

In the mountains of Crested Butte Colorado, the Adaptive Sports Center is working to help people with disabilities enjoy physically rigorous activities both in indoor facilities and in the beautiful mountains of the area. They not only welcome disabled veterans and others who live an adaptive lifestyle, but they give lessons to those people and close family and friends to help them enjoy the sports safely. And a new building is helping them do even more.


The Adaptive Sports Center Mission

vimeo.com

The Adaptive Sports Center Mission

Crested Butte is an inspiring place for an adaptive sports center as it is home to a lake, a reservoir, plenty of great rock climbing areas, mountain trails, and awesome slopes for skiing, snowboarding, and more.

But of course, many of those activities are challenging for veterans and others who have disabilities. So the ASC has always provided the special equipment necessary to make the slopes, trails, and more accessible. They also have trainers that can help disabled people learn how to use the equipment properly, and the trainers even help friends and family members learn unfamiliar sports and activities so that wounded veterans and others can bond as a group in the outdoors.

And while the ASC supports plenty of individuals and families with no military affiliation, they also make a point of helping veteran and military families like the Dryers, an Air Force family. Mitchell Dryer, a former Air National Guard firefighter, was injured in a fire and his daughter, Emeri, lost control of her legs to an infection as a baby.

Emeri learned to ski at the ASC. A skilled skier took her on the slopes after she had learned to give them the commands for “faster” and “slower.” Now, she carves the slopes with the rest of her family.

There are also participants like Jose, a veteran combat medic who suffers from post-traumatic stress disorder but uses adaptive cycling and cooking to center and challenge himself.

The facilities and personnel at ASC are essential to making many of these transitions possible, but the folks at the center are celebrating the recent opening of a whole new facility that expands their care possibilities.

The Kelsey Wright Building was built in 2018-2019 and is now open. One of its prime offerings is that it allows participants to ski into and out of the building during winter programs, which is great because it houses lots of support activities for the ASC’s mission.

It has a space where personnel can assess the capabilities of participants, an area to modify, repair, and properly fit equipment, and an industrial kitchen. But it also has a lot of great space that isn’t directly tied to outdoor services. It has a classroom, a library, a housing area, and an adaptive climbing wall.

The ASC does ask participants to pay what they can for all the activities they use at the center, but everything is done at reduced cost, and they offer scholarships for those who need financial assistance. If your family or the family of someone you know would benefit from their services, you can find more information here.

If you’re interested in donating to the non-profit center to help it with its missions, you can do that here. The Adaptive Sports Center is a 501 (C) 3 non-profit organization and donations are tax-deductible.

MIGHTY FIT

Soreness should not be the goal of your workout

Soreness is not a sign of a good workout. In fact, it can sometimes be an indication of a bad training plan.

What’s your goal when you walk into the gym? If it’s to make yourself sore, you’re doing it wrong. Working out to get sore is an inefficient way to build muscle or increase performance.

Delayed onset muscle soreness (DOMS) should not be the desired result of training. Getting bigger and/or stronger should be.


Fantasy Football After Action Report: Week 10

Marathons cause the opposite of gains….losses

(Photo by Zac Ong on Unsplash)

Soreness is not necessary for muscles to grow

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.

Fantasy Football After Action Report: Week 10

Kryptonians don’t get sore. If you’re from krypton, you can stop reading now.

(pixabay.com)

Fewer workouts equal less gains

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.

Fantasy Football After Action Report: Week 10

One workout a week will make you so weak even pickles will beat you.

(pixabay.com)

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.
Fantasy Football After Action Report: Week 10

Having a plan is the best way to guarantee gainz and limit soreness.

(Photo by Hope House Press – Leather Diary Studio on Unsplash)

How to prevent DOMS in the first place.

High levels of soreness are detrimental to overall progress in the gym. Here’s what you can do to prevent it in the first place.

  • 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.
Fantasy Football After Action Report: Week 10
popular

Apple cider vinegar should be in your diet right now

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.


Fantasy Football After Action Report: Week 10
A well-stocked grocery store shelf filled with apple cider vinegar.

(Mike Mozart)

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.

Fantasy Football After Action Report: Week 10
Tooth damage caused by drinking vinegar.

(motivational doc)

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. 

MIGHTY FIT

The deadlift will give you the most bang for your buck — if you do it right

Deadlifts are a power movement. This simple yet satisfying act involves loading a bar with heavy plates, chalking up your palms, and pulling it off the ground from a dead stop. It’s the essence of strength: you pick it up and then put it down. No fancy footwork or complex movements required — just a strong back and calloused hands.

The deadlift is an effective way to strengthen the entire posterior chain, and it offers benefits to anyone and everyone, regardless of athletic ability. But many people fear it for a variety of reasons.


In the 1960s, half the population had a physically demanding job. In 2011, that number shrank to just 20 percent. Technology has made our work less labor intensive, causing a decline in our overall health. We sit more than we stand, and we type more than we lift.

Fantasy Football After Action Report: Week 10

There are fewer labor-intensive jobs in the 21st century — and that’s not necessarily good for our health.

(Photo from the University of Northern Iowa’s Fortepan Iowa Archive)

Today, low back pain is one of the most common musculoskeletal conditions and is typically reported as one of the top three workplace injuries. That shouldn’t deter you from practicing deadlifts though — it should encourage you.

A study conducted in 2015 monitored patients using deadlifts as a part of the treatment plan for back pain. Seventy-two percent of participants reported a decrease in pain and an increase in overall quality of life.

Whether you’re picking up a laundry basket, a child, or a package in the mail — everyone deadlifts. The act of picking something up is a daily occurrence. The more we train our bodies with lifts that mimic life or our job, the more they will resist injury in our life. And if you’re in the U.S. Army, you don’t have a choice: the deadlift is slated to become a mandatory event in the new Army Combat Fitness Test in 2020.

Fantasy Football After Action Report: Week 10

1st Lt. Jake Matty, a Soldier from 1st Battalion, 21st Infantry Regiment, 2nd Infantry Brigade Combat Team, 25th Infantry Division (Gimlets) begins the 3-repetition strength deadlift during a field-testing of the Army Combat Fitness Test.

(Photo by SPC Geoff Cooper/U.S. Army)

However, people are intimidated because the lift can cause major problems when performed incorrectly. The most common mistakes associated with the deadlift are easily correctable:

Rounding the back: When you lose a neutral spine position, the risk of disc herniation is increased. To combat this is, ensure you have tension applied prior to lifting the weight. Activate the latissimus dorsi muscles (lats) by imagining you have an orange in your armpit that you need to squeeze.

Neck misalignment: Ensure your neck is in line with your back. As you lift the bar, your neck should rise at the same rate as your back.

Improper setup: The bar should rest no more than 1 to 2 inches in front of your shins, and your knees should remain vertical to the ankles. If the knees are pushed forward, the barbell is forced to move around them, putting stress on the low back.

Fantasy Football After Action Report: Week 10

The anatomy of a deadlift.

(Photo courtesy of Calispine)

If you’re ready to get started, head down to your local gym — you’ll need a barbell and plates for weight. I recommend trying these three deadlift variations, which offer simplicity and massive benefits. And don’t be afraid to ask a trainer or experienced lifter to take a look at your form!

1. Landmine Deadlift

The term “landmine” indicates that the barbell is anchored into a holder or a corner to angle it. This lift is generally safe because the body remains mostly upright and encourages a flat back.

How To Do Landmine Deadlift

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2. Trap Bar Deadlift

The trap bar deadlift engages the same muscle groups as a traditional deadlift but puts additional stress on the quadriceps, glute muscles, and hamstrings. The trap bar was designed for the lifter to grip the bar at the sides rather than in front and, in turn, puts less stress on the back.

How to do Trap Bar Deadlifts Correctly

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3. Romanian Deadlift

This variation is beneficial for lifters who want to increase the positional strength of the lower back, hips, and hamstrings. It also serves as an accessory movement to increase traditional deadlifting numbers. The weight you’re able to lift will be less during this variation but will increase when you convert to a traditional style.

Movement Demo – The Romanian Deadlift

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As with anything in life, when something is done incorrectly, there is a chance of negative consequences — in this case, possible injury. But with proper execution, the benefits of the deadlift can be lifelong.

This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.

MIGHTY FIT

Team RWB invites you to accept the 1776 Challenge!

Team Red, White & Blue’s 1776 Challenge is an epic physical series of goals that brings Veterans, supporters, and Team RWB partners together to focus on service, personal growth, and the joy that comes from doing something hard with others.

Take the challenge each day from June 17, 2020, to July 4, 2020. Together, we will perform up to 100 daily repetitions of various exercises such as lunges, squats, push ups, or crunches. Alternative exercises will be provided to ensure participants at all ability levels are able to complete the challenge.

New exercises will be shared through the Team RWB App every day, featuring demonstrative videos hosted by Team RWB’s corporate and nonprofit partners. Demonstrations will include modifications for various fitness levels and mobility. Additional adaptive exercises will be demonstrated by retired Army Sergeant First Class and and Paralympian Centra “Ce-Ce” Mazyck, a recipient of TrueCar’s DrivenToDrive program.


Up for the challenge?

If you’re up for the challenge, join Team RWB as we tackle 1776 reps and break down barriers for Veterans. Click here to sign up for reminders and daily inspiration straight to your inbox. Participants to complete every exercise and check-in through the app will receive a free 1776 Challenge patch.

You must be a member of Team RWB to check in and participate. Membership is free and Veterans get a free Nike shirt!

Learn More!

This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.

MIGHTY FIT

The Air Force finally ditches the waist measurement test. Why?

In the military, being fit isn’t just for looks. Without meeting certain fitness standards, military personnel may not be able to do their jobs properly, putting themselves and others in danger. What those standards should be, exactly, has been up for debate for decades. Now, the Air Force is rethinking what it means to be fit for duty. In 2021, the universally despised “tape test” will finally be gone. 

Say goodbye to unfair fitness assessments, say hello to a stronger Air Force.

The US Air Force fitness test has historically been composed of three sections measuring cardiorespiratory endurance, strength, and body composition. While the cardio and strength sections are still under review, the body composition portion is getting a makeover. 

In the past, the test has relied on waist or neck measurements to estimate body fat percentages. Unfortunately, it’s not a very accurate assessment. Some airmen with muscular frames had very low body fat, but still failed the waist measurement test. Getting an accurate waist measurement is another challenge; measurements vary depending on the time of day, how much you ate for breakfast, and who is administering the test. 

Because of this, Airmen who didn’t pass were previously forced to reduce their measurements however they could in order to meet the testing standards; even when that meant losing muscle mass in the process. The goal here isn’t to make it easier to get away with lower levels of fitness. On the contrary, the entire point is to give a more accurate assessment of how fit an individual is, regardless of their individual build or body type. 

Upcoming tests, which are expected to resume in January 2021, will still include a 1.5 mile run, and one minute each of pushups and situps. Until new standards are defined, everyone will receive full marks for the waist measurement portion of the test. According to Air Force Chief of Staff Gen. Charles Q. Brown, Jr., more changes are likely to come soon. 

A new, more holistic approach to fitness testing is on the horizon. 

While the pushups and running are still part of the standards for now, that may not always be the case. Ultimately, department leaders are working to redesign tests with a focus on long term fitness outcomes. Why train with dozens of pushups when planks are less damaging and just as effective? Brown is hoping for fewer overuse injuries, fewer ineffective testing measurements, and better health and fitness for future Airmen.

MIGHTY FIT

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

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


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

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

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

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

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

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

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One-arm lateral raises

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

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

Perfect!

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Split-stance single-arm row

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

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Single-handed shoulder presses

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

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

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One-arm dumbbell bench press

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

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One-hand tricep extension

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

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

You did it without getting a concussion! Nice work.

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Single-arm bicep curls or “Arnold’ curl

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

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

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

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