Fantasy Football After Action Report: Week 9 - We Are The Mighty
MIGHTY FIT

Fantasy Football After Action Report: Week 9

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

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


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

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Blue chip medal

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

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

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

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

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

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Loss of rank

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

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

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

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

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

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Promotion watch

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

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

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

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

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Most insane play of the week

Daryl Worley

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

MIGHTY FIT

5 ways spouses can help service members’ PT scores

Help! My service member needs to lose weight to stay In…how do I help?

This is a question that all of us have either heard or asked ourselves at least once during our trials and tribulations as a military family.


Fantasy Football After Action Report: Week 9

1. Accountability

Commit to holding them accountable while they’re in the process of dropping the weight. Participate WITH them. As a spouse, it’s crucial that we actively help them pursue their goals. When our loved one needs to lose weight, with that territory comes dedication to doing whatever is needed to help them succeed – their career is on the line!

This means removing processed foods from your shopping list, learning what “clean” ingredients to buy instead, encouraging them to be more physically active (any activity is better than none), and even sending them silly text messages or emails daily with emojis reminding them to drink more water.

Back in early 2016, my husband and I learned first-hand how important this is. It truly made a massive difference when we committed to getting healthy TOGETHER. I was much better at staying on schedule as we learned to eat more frequent meals and had to constantly stay on him at first to make sure he was remembering to eat. He was excellent at staying focused and not eating a bite of this or a taste of that. He really kept me in line when I appeared close to straying. Tiny bites off the kids plates can truly throw you off course!

Fantasy Football After Action Report: Week 9

2. Workout smarter, not harder

Most people actually perform their workouts in the wrong order! Maximize your time in the gym by always doing your HIIT and strength training (yoga included) BEFORE fat-burning cardio.

Fantasy Football After Action Report: Week 9

3. Encourage sleep

Support them in getting to bed earlier. Make sure they aren’t using their snooze button, instead just set the alarm 30 minutes later if that is what time they really intend to get up.

Fantasy Football After Action Report: Week 9

4. Remove inflammatory ingredients from cupboards


Cut out salt, gluten, cheese yogurt, soy protein, grains, artificial sweeteners, processed sugars, soda, alcohol, coffee caffeinated tea for a week. A simple 7 day detox from these ingredients, eating real food around the clock, throwing in natural detoxifying herbs, upping your water intake, and halting all workouts yields an average of 7-12 pounds of weight shed!!

Fantasy Football After Action Report: Week 9

5. Avoid Quick fixes

Keto, Whole 30, Intermittent Fasting, Juice Cleanses. They ALL work for a very brief moment in time, but the moment you reintroduce your old eating habits the weight comes back and even MORE will follow. Repeated “yo-yo dieting” actually slows the metabolism and causes our bodies to take a longer time losing the weight go-round…and there is always a next time, especially in a world where part of your job description is to meet weight standard requirements every six months.

It’s important to take a few moments to learn the reason for following a system that can be implemented and sustainable for life. Protein, Fats, and Carbs (PFC) are necessary macronutrients, and eating them together every 3 hours is ideal (a balanced shake will work when on the go) in order to create and maintain homeostasis within the body. It will release stored fat much faster this way! Be as strict or as relaxed as needed, but follow the guideline of PFC/3 as best you can year-round for better health and stable blood sugar.

For FREE downloadable recipes, sample meal plans, and step-by-step guides and supplement recommendations to assist with weight loss visit zp8withmary.com From there you may also reach out through email if interested in a FREE 30 minute health evaluation with Mary, a Certified Nutrition Coach through the International Board of Nutrition Fitness Coaching (IBNFC). Her nutrition programs, based on blood-sugar stabilization and macro-nutrient balance, are designed to permanently end dieting.

This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.

MIGHTY FIT

5 steps to deadlift perfection

Picking up a fallen comrade, a young child, or a case of beer are all instances that you can train for in the gym, to ensure that when the time calls, you’re ready.

The deadlift gets its name because you start every rep from a dead stop off the floor, just like in the above scenarios. In order to deadlift, you need to set up properly. That means that every rep is the first rep. There is no way to build momentum or use stretch reflex to make it easier.


Fantasy Football After Action Report: Week 9

Good luck with a CASEVAC if you can’t properly pick up your fallen team member

(U.S. Marine Corps photo by Cpl. Paul Peterson/Released)

The deadlift is easily the most butchered exercise in the history of modern man. The following setup will ensure you skip all the common pitfalls and get to pulling 2x your body weight in no time.

Deadlift Step 1

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1. Stand with the bar over your mid-foot

Approach the bar, without touching it. Stand with your feet roughly shoulder width apart and slightly canted out, at about a 15-30 degree angle.

When you look down, the bar should be over your mid-foot.

Take into account your whole foot, not just the front part that you can see, but the whole foot from heel to toe.

Mid-foot, on most people, actually looks like it is about ¾ of the way back on your foot when you’re looking from above.

This is roughly 1 inch from your shin when standing up straight.

Deadlift Step 2

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2. Bend at your hips and take your grip

Don’t bend your knees yet.

Keeping your legs straight, bend over at your hips and grab the bar just outside of hip distance.

You want your grip to be as narrow as possible, but still wider than the legs, so they don’t get in the way of your knees as they bend.

The more narrow your grip, the longer your arms will be, and the shorter distance you will have to pull the bar.

Deadlift Step 3

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3. Bend at your knees and bring your shins to the bar

Up until this point, your shins should not have made contact with the bar.

Now that the bar, your stance, and your grip are locked into place you can bring your shins into position.

Bend your knees and point them out as much as possible.

They should be tracking out in the same direction as your feet.

Do not move the bar, your feet, or your grip!

Just bend your knees and bring your shins to the bar.

You’ll most likely feel like you are in an awkward position, as your hips will be higher than feels natural. This is correct.

Deadlift Step 4

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4. Squeeze your chest up and lock your back into position

Flexion in the back (like a crunch) is generally undesirable, especially when learning the deadlift.

Some upper back flexion is acceptable in competitive lifters. You are not a competitive lifter…yet

Lower back flexion is never acceptable.

Stick your chest out and think about bringing your belly to your ass. This cue sounds weird, but when you do it, you will be exactly where you need to be.

This is also when you should be taking your deep inhale and locking it in to give your more intra-abdominal pressure.

Lastly, you will be taking the slack out of the bar here. It is that clicking feeling of the inner bar hitting the roof of the sleeves on which the weights rest.

You will notice a distinct difference between the barbell resting on the ground and you “holding” the weight in your hands before it actually leaves the ground.

Deadlift Step 5

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5. Pull the bar up along your legs to the top

You are ready to pull. You already have the weight in your hands, and your entire body is in position.

Without compromising your back position, pull straight up and press your feet through the floor.

These two directly opposing actions will cause the weight to move with ease.

Remember, you are fighting gravity here. Any movement that is not directly vertical is stealing energy that you could be using to fight gravity with.

The best way to overcome gravity is to stay balanced over your mid-foot, where the bar starts the movement, and keep the bar in contact with your legs during the entire execution of the movement.

[instagram https://www.instagram.com/p/BjM4H6snBSe/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Deadlift 1 Rep Max! . I learned not to let failure cloud my vision today. I failed, couldn’t move the weight on my first attempt at…”

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When to deadlift

The hamstrings are prone to extreme soreness, and for this reason, many trainees only deadlift once a week. But just one deadlift session a week is plenty to spur an increase in posterior chain size and strength.

Fantasy Football After Action Report: Week 9
MIGHTY FIT

6 arm exercises that will get you ready for the beach

It’s almost beach season! That means it’s time put on those colorful tank tops and get your feet sandy. However, before we sizzle in the sun, many of us want to get our arms jacked so that we can give out free tickets to the gun show.

So, how can you get your arms pumped up before summer? Well, at this point in the year, it’d take a miracle — but now is always the best time to start.


The biceps are composed of two muscles: the long and short head. To bulk them up, you’ll also need to include some work on the triceps — which is made up of the lateral, medial, and long head.

If you’re ready to get that daily muscle pump going, then let’s go.

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Straight barbell curls

Note: Don’t get these confused with EZ-curls, that’s something different.

This exercise requires a tight grip on the bar, keeping your hands about shoulder-width apart with your elbows placed in front of your hips. With your wrists straight, lift the bar up and feel the squeeze in those biceps.

Then, lower the bar slowly, focusing on the negative motion. This movement should take approximately three seconds to complete. Go any faster and you’re probably not getting the full rep.

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Tricep push-down

While using an adjustable cable machine, take a solid step backward, set your feet, keep a slight bend in your knees, then push down and breathe out. After you push down, slowly raise the bar until your elbows return to a 90-degree bend.

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Seated incline bench dumbbell curls

Similar to a straight bar curl, seated incline bench dumbbell curls are a great way to shoot blood into your biceps and achieve that epic pump. While in a seated 45-degree position, have workable weights in both hands — which should be hanging down by your sides.

As you start the rep, bring the dumbbells up and squeeze the bicep at the peak of the rep, then, lower that sucker back down slowly. The key to this exercise is to keep your back firmly on the bench. Lifting off the inclined bench could result in crappy form, and we don’t want that.

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Skullcrushers

Laying flat and using an EZ-curl bar with a proper amount of weight, start the rep by lowering the bar toward your forehead. Keep your elbows pointed inward and you slowly bring the bar to touch your forehead.

If you mismanage the rep, you can smack yourself right in the forehead. We don’t want that, but that’s why they call it a skullcrusher.

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Hammer curls

This exercise focuses on expanding the width of your bicep and forearm. Once you’ve grabbed a manageable set of weights from the rack, hold them down by your side until you are ready to begin.

Now, raise the weights up by bending elbows at a 90-degree angle and squeeze that sucker at the peak. There are many ways to complete this exercise correctly. You can alternate hands and which direction you decide to move the weight: toward your chest or out in front of you.

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Overhead tricep extension

This one is the opposite of the tricep push down. Once you’ve chosen a legit dumbbell weight that you can handle, bring it over your head with two hands and stretch it back behind you. Make sure you don’t hit yourself with the weight as you begin the rep, extending your arms straight overhead.

Once you slowly lower the weight down, remember to breathe and halt the weight when your elbow reaches a 90-degree angle. Then, bring the weight back up. Easy day, right?

Note: These exercises should be done with a spotter or a fitness professional. Have fun getting buffed out, but don’t get hurt out there.

MIGHTY FIT

7 tips for feeling more comfortable at the gym

For those who’ve never been before, the gym can be an intimidating place. The weights are heavy, some of the isolation machines are complicated, and the other people look jacked. While everyone around you goes about their workout, you feel a little lost and you start feeling like you made a mistake just by showing up.

We call this, “gymtimidation.”

On the surface, the gym can seem like an unwelcoming place, even if the person at the first desk was so nice to you. And if you’re not in the best shape, standing next to some ripped guy or gal can make you feel insecure.

As with any new environment, it takes a little time to adapt to the gym. Fortunately, we’ve got a few tips that’ll help you feel a little more comfortable as you hit the weights.


Also Read: 5 workout machines you should skip while at the gym

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This is definitely a distraction.

Go with some friends

Most of the time, finishing an intense workout is all about finding the proper motivation. Having a little support at the gym goes a long way. Nobody is going to motivate you like a good friend that’s also looking for results. Plus, working out with a few friends helps drown out some of the outside distractions that can make you uncomfortable.

Wear comfy clothes

Going to the gym doesn’t need to be a fashion statement, even if some people do dress up in expensive workout clothes for whatever reason. If you want to spend a pretty dime on the clothes you’re going to sweat in, that’s fine by us. Those who buy buy into the pricey trends tend to do so because it makes them feel better when they enter the weight room.

You don’t have to wear the newest Air Jordans or a Lululemon shirt, but if it’s comfortable and makes you feel more confident, then go for it.

Your workout is about you and no one else.

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Learn other exercises

It’s safe to say that most people have a general sense of what constitutes a solid workout. Push-ups, pull-ups, and sit-ups are some of the fundamentals and, if those are exercises you know, that’s fine. But the internet is full of free workout plans.

As long as you have a working smartphone, you can connect to the world wide web, even while you’re in the gym, and find tons of step-by-step workout routines.

It’s that freakin’ simple.

Listen to good music

The majority of gym-goers listen to music to help amp themselves up and get through their strenuous workouts. Listening to a good jam is the perfect way to tune out the world around you and focus on lifting all the weights you can. Before you know it, that “gymtimidation” you once felt will filter its way out of your mind.

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We know!

Remember, you’re not alone.

At any given time, there are likely dozens of people working out in the same gym alongside you. The majority of all gym patrons have the same goal: to become healthier people. As long as you try to get in shape while you’re there, you’re just like everybody else.

Go during slow hours

Being uncomfortable in crowds can limit you in life. When it comes to getting a good workout, however, even those who are extremely comfortable in the gym like to show up during the slow hours.

Who the hell wants to wait on workout equipment anyways? Certainly not us.

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You can do it.

Everyone starts out at day one

You see all those toned people working out on the treadmills and in the weight room? Guess what: Those people decided that they were going to get in shape one day, just like you’re doing now. This might sound cheesy, but everyone starts on day one.

Building and toning muscle takes time, just like confidence. Remember, fitness is a process and a journey.

MIGHTY FIT

Reasons to drink a butt-ton of water first thing in the morning

There isn’t a human on planet Earth who would argue that they don’t need water. Yet such a large number of humanity neglects its most essential substance. Think of yourself like a hot air balloon, except instead of hot air, you are filled with up to 60% water. If a hot air balloon has no hot air, it can’t float around aimlessly. If you don’t have water, you can’t human around aimlessly…Yeah, I got your number.

Here are 5 reasons you should be hydrating early and often that you may not have previously considered.


Fantasy Football After Action Report: Week 9

Hipster poncho is not required for your early morning glass of water.

(Photo by Autri Taheri on Unsplash)

You lose a ton of water when you sleep

Respiration and perspiration are two things people do in their sleep. It’s obvious that you become less hydrated whenever you sweat (perspiration), but it’s also true that with every exhale (respiration), water also leaves your body. Eight hours of sleep is probably the longest time you go each day without hydrating, all while breathing and sweating. Tomorrow when you wake up, ask yourself if you’re thirsty.

In the morning routine, I prescribe for my clients, a large bottle of water is the first thing they put in their mouth each morning.

Fantasy Football After Action Report: Week 9

PT and dehydration is a recipe for the silver bullet…If you know what I mean.

Photo by Lance Cpl. Jesula Jeanlouis

You need water to lubricate your joints and muscles

A study on dehydrated men measured muscle soreness and water intake, and found that soreness became worse the more dehydrated the subjects were. This makes sense, as water is what makes your blood flow through your veins. Your blood transports repair cells and new proteins to your muscles to repair them. If you’re dehydrated, of course, it would take longer to repair any pain points in the body.

Many of our joints are buffered by little pillows of fluid that act as shocks for our movement. In a dehydrated state, those bursae are much worse at absorbing the impact on our joints.

If you are going to train first thing in the morning, or do anything that requires you to use your body, it is a great idea to lubricate your joints and muscles before going to battle.

Fantasy Football After Action Report: Week 9

Cranky and confused as to how you got so lost in the middle of some mountain range.

(Photo by Martin Jernberg on Unsplash)

A 1% loss of water will make you cranky

Doesn’t sound terrible, but since mornings are the time of day when people are the most cranky, why add one more element into the mix. Life is hard enough, you can make it a little easier by having a glass of water. It’s that simple.

To clarify the study, if you lose 1% of your body weight in water, you will start to feel adverse effects, including crankiness and fatigue. If you’re a 200-pound male, that’s a 2-pound loss. This is easily possible after a hard workout in a hot gym or in a full combat load. It’s even more common just from neglect and consumption of diuretics (coffee) in the morning.

Fantasy Football After Action Report: Week 9

At 2% dehydration you’d probably be too dumb to figure out how to drink with your gas mask on.

(Photo by Master Sgt. Ralph Kapustka)

A 2% loss of water will make you stupider

Same study as above but worse results.

Let’s just assume you have a job in which you are required to do physically demanding things, then immediately afterwards are expected to make decisions that put your friend’s lives on the line.

*cough* *cough* Am I speaking to the right audience here?

A 2% loss of water will make you measurably worse at those decisions. This takes that CamelBak slogan “hydrate or die” to an uncomfortably realistic level.

If you start your day in a deficit by not hydrating and then do a bunch of training that leaves you in a further deficit, a 2% loss of water is not only possible, but probably a common occurrence.

Fantasy Football After Action Report: Week 9

No more late night home urinalysis sessions if you heed this wise advice…

(Marine Corps Installations West – Marine Corps Base Camp Pendleton)

More water early means less waking up to squirt

The most practical reason to drink water early in your day is to practice what I call front-loaded hydration.

The older I get, the more often I have to wake up in the middle of the night to piss. I know this is common from looking at the research, talking to my peers, and from checking that my prostate isn’t inflamed.

This is why I recommend front-loading water intake early in the day.

You need to drink to hydrate. Five clear urinations a day is what you should be aiming for to ensure you are getting enough fluids for all of your body processes.

However, there is no law that says that you need to drink an equivalent amount of water at each meal or in each hour of the day. By drinking the majority of your water early in the day, you are lowering your water requirement just before bed. This means fewer late-night runs to the head and more uninterrupted sleep.

You will die from no water faster than you’ll die from no food. BUT, you’ll die from no sleep before you die from dehydration. High quality sleep is the key to a happy and healthy life. Develop some hydration practices to facilitate more restful sleep.
Fantasy Football After Action Report: Week 9
MIGHTY FIT

4 of the top reasons this diet is a must for Veterans

Veterans tend to fall off the wagon pretty hard when it comes to fitness. That isn’t to say we are universally fat or unfit, it’s actually quite the opposite. Most veterans have a level of fitness and capability from our days of service that doesn’t quickly fade away.

But many veterans do tend to relax from once-stringent standards once we walk away from the uniform. Relaxing on those standards is often a slippery slope that leads us further and further away from our formerly steel-cut, active-duty body and closer to health problems.

If you’re one of the many who have gone from fit to sh*t and you’re looking to rebound quickly, don’t fret! There’s a new kid on the block and he’s showing lots of promise. Below, you’ll find a few of the absolute best reasons you should give the ketogenic diet a try sooner rather than later.


Also Read: 10 top fitness YouTubers who are Veterans

Fantasy Football After Action Report: Week 9

All the food is the same… but different.

But first, what is Keto?

The ketogenic diet, at its core, is a high-fat, low-carb diet. That’s it. The idea is that by restricting the amount of carbohydrates you consume, you force your body to look for other sources of fuel to burn for energy. This scouring results in your body attacking your stored fat, eventually causing you to drop the pounds.

Fantasy Football After Action Report: Week 9

Air Force Master Sgt. Lajuan P. Fuller amidst killing another workout.

(U.S. Air Force photo by Airman 1st Class Heather Hayward)

4. You’ll get results fast.

Since your body will not have its normal and preferred source of fuel (carbs), you’ll drop a considerable amount of water weight very quickly. It isn’t uncommon for new keto practitioners to drop six to nine pounds in the first week or two.

Even though most of this drop is pure water weight, you can expect to have a generally slimmer look. All the places that hold water will appear less bloated. Now, don’t expect to go from 30 percent body fat to a six pack in a week, but you can definitely expect your clothes to fit better.

Fantasy Football After Action Report: Week 9

Unleash the power within.

3. High-fat diets can actually make you much healthier.

When I was first introduced to the keto diet, my knee-jerk reaction was to question how a high-fat diet could actually lower cholesterol, blood pressure, and blood sugar levels.

A ketogenic diet encourages the consumption of healthy fats, otherwise known as high-density lipoproteins. HDL transports cholesterol around the body while simultaneously collecting unused cholesterol and delivering it to the liver for disposal.

HDL is, essentially, the neighborhood watch of your bloodstream.

2. Fat adaptation.

There are a couple of terms you will hear tossed around in the world of keto. Those terms are ‘ketosis’ and ‘fat-adapted.’

Being “in ketosis” means your body is breaking down fatty acids and producing acetoacetate. When you use one of the many tools available to check and see if you’re in a ketogenic state, it’s looking for acetoacetate in your urine. Your body is looking for alternative fuel sources and, most times, this is when people experience what some call a “ketogenic flu.”

Being fat-adapted, on the other hand, means your body has gone without excess carbohydrates long enough to become an efficient machine at using fat as fuel instead of carbs. This is when you no longer feel the adverse affects of a ketogenic diet and your body is ready to use up this new type of fuel. There may times in which you take in enough carbs to exit ketosis (it happens), but it takes more than a single cheat day to undo being fat-adapted.

It sounds similar and, truthfully, it is. The key difference is the efficiency of fat-adaptation over ketosis.

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Never too late to get that military body back.

(Photo by Airman 1st Class Jarrod Grammel)

1. Get your best body — and your life — back.

As a veteran, you’ve been through some sh*t. You’ve seen some things and experienced some things that have made you forever different. For many of us, it just takes the right motivation to get you rolling — and once you’re going, nothing will stop you.

This diet could get you back in the health and fitness game — and that alone makes it worth a look!

MIGHTY FIT

Try this killer treadmill workout – especially if you’ve got bad knees

Go backward for a better burn

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.


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(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.

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(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: Snyder, A. C., et al. Energy expenditure while walking on a non-motorized treadmill. Annual Meeting of the National Strength and Conditioning Association, 2010.

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.

MIGHTY FIT

Here’s why your feet hurt all the damn time!

I’m on a foot fetish these days. Don’t tell my family.

Today’s foot based installment is about perception vs. reality. It’s about how your mind is constantly playing tricks on you even when you’re doing your best to be truthful. It’s about how your brain is letting your feet lie to you, and your boots are in on the whole conspiracy.

I have a pretty astounding study that I want to talk about.

Let’s start with runners way back in the 1980s.


Fantasy Football After Action Report: Week 9

You might want to throw those things in the trash

Mo’ padding mo’ problems

Remember that rickshaw driver I was talking about here?

Well, that dude had no feet problems, and he was slapping his feet onto hard and hot concrete and rocks every day of his life.

It seems according to two researchers back in 1991:

“The increased injury incidence with modern running shoes can be attributed to greater impact when runners use footwear more of the current design when compared with footwear in use a decade earlier. Furthermore, when runners unaccustomed to barefoot running run barefoot, mean impact is no higher than when shod and in some cases is lower.”

In normal people terms:

Comfy shoes = foot problems.

No shoes = Highly profitable career as a rickshaw driver.

Why?

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These feet look all too familiar.

Padding makes you treat your feet like sh!t

Comfy shoe padding makes us blissfully unaware of the damage we are causing. Kind of like how we thought trans fats were a great idea. It turns out they are causally linked to heart disease.

We aren’t always right. Our prior assumptions need to be evaluated, not blindly accepted for millennia.

Robbins and Gouw, those two guys from the above quote, came to the conclusion that: “…a perceptual illusion is created whereby perceived impact is lower than actual impact, which results in inadequate impact moderating behavior and consequent injury.”

Let’s get into a pretty eye-opening study they did that proves the above point.

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Yeah, gymnasts know how to stick a landing.

(Photo by Eugene Lim on Unsplash)

Comfort based decisions

When was the last time you made a comfort-based decision? Hit that snooze button this morning? Had a hot shower? Chose to drive to work rather than walk/run/bike?

Those are some decisions you can control. What about this trippy one you aren’t even aware of?

Robbins and Gouw took some force plates and had well-trained gymnasts jump onto them from a platform about 2 feet off the ground.

The plates measured the impact force of the athletes landing.

The gymnasts, who are great at sticking landings, were told to just land however they would naturally land after a jump from that height.

There were two surfaces they jumped onto for the force plates to measure; a hard surface, and a comfy padded surface.

In ALL 15 athletes, the landing force on the padded surface was higher than the landing force on the hard surface. The athletes clearly choose a safer and more appropriate landing strategy for the hard surface than the padded surface.

The real kicker is that that they all assumed that they were landing with more force on the hard surface than the padded surface.

Yep…the padding of the padded surface completely tricked all the athletes into being more careless with their bodies.

The perception of comfort and its damaging effects were studied using experienced athletes and force plate technology.

The difference in impacts was upwards of 25%. That the difference between you jumping by yourself and then jumping with your overweight nephew strapped to your chest in a papoose. Go ahead and give that experiment a try to see the real difference between the two.

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Even a 5% increase in weight makes some people crumble, 25% is nothing to shrug at.

(Photo by Steven Cleghorn on Unsplash)

What we should tolerate VS what we tolerate

We are able to handle nearly twice our body weight in running impact. That seems like a lot. So we should have zero problem running right?

Nope.

When we run with standard running shoes or boots on, impacts of well past eight times our body weight have been measured. Combine this high level of impact with the design of the modern combat boot like we talked about here, and you get a whole host of foot and other structural issues that are commonly seen in service members, veterans, and high mileage athletes. I’m talking about hip, knee, ankle, and back issues, not to even mention that fact that your feet are taking the brunt of the abuse.
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Is this the future military boot or should we just go barefoot?

Take ’em off and walk around

Lucky for Marines, it seems that the Generals in charge are making strides (pun intended) to remedy this issue to save the Marine Corps money and you a life of constant chronic pain.

The solution seems to be minimalist footwear. The less padding your footwear has, the easier it will be for you to regulate the impact you are causing on your feet.

Over time, your issues should disappear just like the rickshaw driver disappeared into antiquity after Henry Ford created the modern assembly-line built automobile to subvert his father-in-law, a world-famous rickshaw driver. (Everyone has family issues)…

Looking for a solution to your family issues? How about your training issues? Here’s how to train super effectively three times a week in less than an hour.

Fantasy Football After Action Report: Week 9
Articles

The best martial arts for self defense, according to a SEAL

When it comes to self-defense, what do SEALs recommend? Well, Jocko Willink – a former Navy SEAL who served alongside Chris Kyle and Michael Monsoor in Task Unit Bruiser, earning the Silver Star and Bronze Star for heroism – has some answers. And they are surprising.


When it comes to self-defense, Willink’s top recommendation isn’t a martial art in the strictest sense. It’s a gun and concealed carry.

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Willink discusses martial arts. (Youtube Screenshot)

“If you are in a situation where you need to protect yourself, that is how you protect yourself,” he said, noting that potential adversaries will have weapons, they will be on drugs or suffer from some psychotic condition. “If you want to protect yourself, that is how you do it.”

Okay, great. That works in the states that have “constitutional carry” or “shall issue” carry laws. But suppose you are in California, New York, Massachusetts, New Jersey, Maryland, Rhode Island, or Delaware which the National Rifle Association’s Institute for Legislative Action notes are “Rights Restricted – Very Limited Issue” states where obtaining a concealed carry permit is very difficult?

Willink then recommends Brazilian jujitsu, followed by Western boxing, Muay Thai, and wrestling (the type you see in the Olympics, not the WWE – no disrespect to the WWE). Willinck is a proponent of jujitsu in particular – recounting how he used it to beat a fellow SEAL in a sparring match who had 20 years of experience in a different martial art.

Fantasy Football After Action Report: Week 9
Brazilian Jiu-Jitsu Blackbelt Andre Galvao demonstrating a full-mount grappling position at the 2008 World Jujitsu Championship. (Photo from Wikimedia Commons)

He noted that people should not buy into the notion of a “magical instructor” who can help them defeat multiple attackers. He said martial arts like Krav Maga can augment jujitsu and other arts.

He also noted that you have more time than you think. The attack isn’t likely to happen next week – it could be a lot longer, and one can learn a lot by training in a martial art two or three times a week for six months.

Willick notes, though, that martial arts have a purpose beyond self-defense. They can teach discipline and humility. He notes that few who start jujitsu get a black belt – because it takes discipline to go out there on the mat constantly, especially when you are a beginner.

MIGHTY FIT

3 tips for executing a proper deadlift at the gym

For years, men and women have stepped into the gym looking to lift to gain some extra muscle — which is awesome. We, the dedicated, alternate between “arm day” and “chest day” in a never-ending quest to keep our bodies guessing, avoiding that awful “plateau effect.”

Despite its importance, however, many of us dread “leg day.” You should never neglect your lower body strength, but it’s harder to find the motivation to work on something that isn’t glamorous. Thankfully, if you want to bulk the entire body up at the same time, there’s one particular exercise that’ll do the trick: the deadlift.

The deadlift gets a bad rap in the gym world. Many amateur lifters perform exercise using lousy form or simply too much damn weight and end up injuring themselves. The fact is, there are many ways to screw this movement up — and only one way to do it right. Use these tips to get the most out of each massive rep.


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Boom!

Foot positioning

Proper foot positioning depends on the individual and how much power they can generate. However, in general, most people want to stand with their feet about shoulder-width apart, if not just a tiny bit wider. Keeping your feet too close together lowers your center of gravity and knocks you off balance.

We don’t want that.

A solid footing will better ensure you lift properly.

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Hand positioning

After putting on a lifting belt, many people wrap their hands around the bar in opposing positions — one palm facing out and one palm facing in. Others take a simpler route and lift with both palms inward. What’s most important here is to maintain a symmetric angle with both arms. Having one arm flared out more than the other can result in an injury — our bodies weren’t meant to carry more weight on one side than the other.

Most people position their hands just outside of their knees to maintain symmetry. However, different types of deadlifts require different hand placements. For starters, keep your hands in the standard position until you get comfortable.

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A rounded back will probably result in a sore back.

Pulling up

Your feet are set, your grip is firm, and you’re ready to do the lift. Give the weight an initial tug upward and straighten out your back. As your rise up into the lock-out position, the weighed bar should just about scrape your shins. If the bar is more than an inch or two away from your front leg, it’s not correctly positioned and you’re risking injury. Remember, the closer the better.

MIGHTY FIT

Urban Outfitters is now selling the famous PT belt

Troops everywhere know PT belts are the height of military fashion. At one point, they were second only to the BCG. But then the military did away with those and knocked everyone’s favorite reflective plastic belt to the top of the list of uniform items that are both beautiful and utilitarian.

It’s hard to be this cool both inside and outside a gym, but somehow military members worldwide do it every day.


Fantasy Football After Action Report: Week 9

Which is why troops and their supporters appreciate the important fashion industry nod given recently by Urban Outfitters. Now, you don’t need access to the exchange’s Clothing and Sales shop or the PX to participate in this important military fashion movement.

Instead, you can just hit up their site and shell out plus shipping.

Forget defending freedom. America should be thanking the troops for THIS.

“Reflective training belt from Rothco perfect for night-time visibility,” the site says of the accessory. “Complete with slide adjustment buckle + side release buckle closure.”

Honestly, though, Urban Outfitters isn’t doing this item the justice it deserves. They only show it being used as a belt for pants. But what of its place on a ruck?

Fantasy Football After Action Report: Week 9

U.S. Soldiers adjust a rucksack during the Third Annual Chief Master Sgt. of the Air Force Paul Airey Memorial Ruck/March/Run, on Ramstein Air Base, Germany, June 1, 2018.

( (U.S. Air Force photo by Elizabeth Baker)

What of its use as a cross-body reflective sash?

Fantasy Football After Action Report: Week 9

Sgt. Jason Guge of Billings, Mont., a Black Hawk helicopter mechanic, wears several physical training belts in a hanger at Contingency Operating Base Adder, Iraq in 2009.

(U.S. Army photo)

Or for your dog? Or for your kid?

You’re welcome, America.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY FIT

5 workout machines you should skip while at the gym

Service members have crazy schedules, which makes it hard to find time enough to work on your physique. Most of us have only about an hour to spend each time we hit the gym. Typically, the routines we do in that brief period consist of using free weights and a few workout machines.

Many people who step foot in the gym are there to lose weight. They’ll use the various isolation (or single-joint) machines believing that if they use every machine the gym has to offer, they’ll start to lean out. The unfortunately fact of the matter is that not all the machines in the weight room burn a lot of calories when you hop on and start repping.

To burn the most calories in the shortest time, most gym professionals recommend focusing on compound movements — exercises that require more than one muscle group to move a weight, like pull-ups or dumbbell presses.

So, which machines should you avoid if you want to burn fat?


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Leg extension machine

Leg extensions help bulk up your quadriceps. Most of these machines require you to sit down and enjoy yourself as you rep out the sets. This is a very isolated movement — and that’s not the best way to challenge your body and burn fat. Instead of sitting on the machine to work on your legs, consider standing up and doing some non-weighed squats.

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Calf raise machine

Yes, the calf-raise machine will bulk up your calves up — but it won’t burn off those unwanted calories and lean you out. There are plenty of other options when it comes to working out your calves. The video below will show you a few techniques that introduce compound movements to a calf workout.

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Bicep curl machine

On this machine, a patron sits down and works their biceps against resistance while in a static position. Even if you’re trying to work on your arms, the process of selecting, moving, and returning free weights will help you burn a little extra fat.

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Seated tricep extension

If your goal is to build massive triceps, then you’ll want to add a few tricep-related exercises to your routine. However, if you’re also looking to burn some extra fat in the process, you might want to conduct your training in a stress-loaded, standing position.

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Seated abs crunch machine

There many ways to get a solid ab workout — but you’ll find that very few fitness trainers recommend that people take a seat in ab crunch machines. Those machines are fine for beginners or people with medical conditions, but everyone else should strike this machine from of their minds and replace it with these:

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