Besides water, coffee is the most popular drink in the entire world. Countless people from around the globe wake up every morning to a beautiful cup of the brewed beverage and drink it to get that critical morning boost.
Now, when a service member is chilling out in the field and they rip open an MRE, there’s a little pouch of coffee just begging for some hot water. Since that pouch doesn’t look as appealing as that fruit-punch drink, we tend to chuck it back into the opened MRE bag, never to meet its hot-beverage destiny.
However, we’re here to tell you why that’s not the best option.
Coffee lowers your chances of developing four major medical issues
According to Dr. Michael Roizen, drinking coffee lowers your chances of developing Alzheimer’s and Parkinson’s, along with liver and ovarian cancer.
The board-certified anesthesiologist explains that those medical benefits come from the caffeine within the drink and polyphenols, a micronutrient found in the coffee plant that’s packed with antioxidants.
Staying on your toes
When we first wake up, our brains typically aren’t functioning as well as they do later in the day. Caffeine, the world’s most popular psychoactive drug, tends to take over the adenosine receptors in the brain, which are responsible for making you feel tired.
Now, when you’re feeling tired on post, drink that MRE coffee and block those sleepy receptors. The health benefit here comes with not falling asleep getting killed while you’re on watch.
Filter that instant coffee
Now, we know what you’re thinking, why would I filter instant coffee? Sounds stupid, right? Coffee contains over 1,000 compounds and some of those can elevate your cholesterol.
To help get the benefits without any of the drawbacks, pour instant coffee through a paper filter or a clean t-shirt. This will separate those cholesterol-raising compounds from the good stuff.
Drinking coffee can also reduce your chances of developing type 2 diabetes. That’s also f*cking huge.
It boosts your metabolism
Since caffeine is a stimulant, it raises all sorts of levels in your body, like blood pressure and heart rate. Because of that, your metabolism jumps and burns more calories to meet your body’s rising energy needs. Now, don’t think that drinking a lot of coffee will solve your love-handle problem — it won’t — but it will give you some extra energy while you’re in the gym.
Lifting weights makes you better at everything else that’s important in your life.
Literally everything, like mindset and self-esteem, but especially any physical pursuit you may be engaged in…
[instagram https://www.instagram.com/p/Bj3PorVHCIx/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “How many times you workout each week can be optimized but, not by selecting a certain number of days that you train. . The main things that…”
Do you have other active hobbies that you care about?
Where do you want to be in 10 years?
Resistance training serves all these goals. Allow me to spit some of that good gouge on just how this is possible and why you should be lifting a few sessions a week no matter who you are.
It takes strength to run in boots. Any imbalances you may have become amplified with boots or a pack on, or at extreme distances.
(U.S. Marine Corps photo by Cpl. John C. Lamb/Released)
Long distance runners
Let’s take a marathoner, for example, just to jump to the most extreme end of the spectrum away from the standard lifter. The focus of a marathoner is to run 26.2 miles as fast as possible. All other goals are secondary to that.
In order to be the best marathoner possible, more than running is required. Specifically, having the strength to actually run properly is imperative. Many running injuries come from overuse and fatigue. When a runner is tired, the muscles most prone to injury are those that are the weakest.
The best way to prevent a weak hamstring from destroying a marathoning career is not to let the hamstring get weak in the first place. That’s where resistance training comes in. The gym is the place where a marathoner can specifically target those muscles that give out first and bring them up to snuff.
When practicing your sport of choice, you can’t focus on a weakness–you need to try to hide it or overcompensate in another way.
Dad/Grandpa/Mom/Meemaw was doing so well, but then it got hard for him/her to get up and down the stairs. Eventually, he/she fell and ended up in the hospital (my grandmother needed a new steel hip). That’s when things started to spiral. He/she stopped making sense, couldn’t use the bathroom alone anymore, and needed someone around 24/7.
That’s usually around the point when you start wondering if they would be better off “in the great beyond.” Someone always says this: “If I ever get that bad, pull the plug.”
More lower body strength strongly correlates to a higher quality of life later in life. Dr. Austin Baraki gets into the nitty-gritty here.
The most efficient and safest way of increasing lower body strength is properly regulated resistance training. Check out the middle of this article for the quantitative pros of resistance training over other exercise modalities.
Strength is unbiased. Just show up and do the work.
If your main priority is strength or size gains, then you should get in the gym obviously. There is no one on planet earth that would argue weight lifting won’t get you stronger or more muscular. Leaner? As spelled out in this article here, resistance training is actually the most efficient method to burn body fat in the long run. Sure a crash diet or some intense HIIT sessions can help in the short term, but their benefits are what we call diminishing returns. Not to mention that they have the potential to spur a negative relationship with food or exercise. Try instead the nomad approach, laid out here, which includes a solid resistance training regimen of a few days a week.
If you don’t desire to flying drop kick another human being you have no pulse.
If marathoners, the elderly, and those seeking fat loss can all benefit from lifting weights, you can bet your jalapeño cheese spread that those benefits extend to every other pursuit imaginable. Think of your gym sessions as survivability training for your body so that when you do choose to pursue something new, you have a solid base of capable muscle to back you up.
We train to extend the quality of our lives but also to potentially save the life of someone else.
(U.S. Marine Corps photo by Gunnery Sgt. Alexis R. Mulero)
The reason we train
The purpose of training is to extend the length of quality years that we live by allowing us to turn up the volume on the things we value.
If you value aesthetics, train accordingly.
If you need to survive in combat, train accordingly.
If you want to play with your kids, train accordingly.
If you have a crush on the yoga instructor, train accordingly. Without being a stalker creep.
If you have your first marathon coming up, train accordingly.
If you are gunning for a promotion and need a perfect score on the PFT, train accordingly.
REMEMBER: Wherever your values may lie strength (and a resistance training plan) is a core component.
As summer nears, gyms everywhere are flooded with patrons trying to push out those final reps to put the finishing touches on their excellent beach bods. Unfortunately, many gym-goers don’t see the results they desire, even after adjusting their diets and exercising regularly.
So, what’s going wrong? Well, the answer may be, simply, that they’re not doing their reps properly. We’ve heard plenty of amateurs say that all they need to do is lay down on the flat bench and start pushing out sets to get the massive, trimmed chest they want. However, that’s not always the case.
Genetics play a huge role in how our muscles heal after a workout. But no matter how lucky (or unlucky) you were in the genetic lottery, we’ve got some good news for you: it all starts with hitting the bench press the right way. By following these simple rules, in just a few short weeks, you’ll begin to notice a positive change.
Make sure the straight bar is even
If you’re not working out on the Smith machine, there’s a good chance the straight bar isn’t correctly laying across the rest rods. One side could be shifted over a few inches, which makes the strain on your body asymmetric. This means that one side of your chest is handling more work, which can ultimately lead to injury — ending your workouts altogether for a while.
So, before you lift that bar, make sure everything’s squared.
Time and time again, we’ve seen people simply lay on the bench with weights tacked on the bar and start pushing out reps. The problem is, their chest isn’t warmed up, leading the patron to squeeze out just a few reps before quitting. That’s not going to cut it if you want to get that chest ripped.
Most bodybuilders will ramp up the weight, from low resistance to high, before even beginning to count their reps. This allows blood to enter your pectoral muscles, giving you that classic pump. Now you’re ready to do some massive lifts.
Among beginners, this is a huge issue. Many people who grab onto the bar don’t know exactly which muscles will be used to support the weight. Some spread their hands too fall apart and risk hurting their shoulders. In the fitness world, we use the “90-degree rule” quite often. This means we don’t bend our joints more than 90-degrees to avoid getting hurt. The same rule applies here.
When latching a solid grip onto the bar, consider where your elbows will be when forming a 90-degree angle between your biceps and your forearms. You’d be amazed at how much more weight you can push just by employing proper hand placement.
This is an example of solid foot placement.
(U.S. Air Force photo by Christopher DeWitt)
Feet placement? What the hell does that have to do with my chest?
Proper feet placement will help your body stay balanced as you lift the heavy load using your chest. We’ve seen people place their feet on the bench as they work out — that’s honestly not the brightest thing to do.
You want to place your feet solidly on the ground, directly under your bent knees. This will give you a strong foundation and ensure that the bar doesn’t slip to one side or the other as you finish the set strong.
The military is full of individuals from all cultures who come together under one roof to workout and better themselves, both physically and mentally. Over the past few decades, the government has spent vast amounts of cash in designing and building some amazing and well-equipped fitness centers for the troops.
Now, joining a military gym isn’t as easy as getting roped into a monthly subscription by someone at the front desk — first, you’ll have to go through boot camp. But once you do become a member, you can use any fitness center run by the military. But no matter where you are, the very first time you use these workout facilities, you’re going to encounter some interesting gym-goers.
You’ll probably catch a guy or girl peeking at you in the mirror when you’re not looking. We’ve got a name for people like that: “creepers.” Most of the time, they’re completely harmless — they’re just admiring your figure, but it can get annoying after a while.
Now, when you’re stationed in the infantry, having a girl show up to a predominately male gym is like finding the Holy Grail. It doesn’t happen too often, but when it does, many a gym-goer is guilty of becoming a creeper.
Well, well. Look who’s here again?
(U.S. Marine photo by Lance Cpl. John Robbart III)
The gym rat
It doesn’t matter what time of day you go to the gym — you’ll see this person when you enter and they’ll still be there working out as you leave. They’re so jacked that it seems like they live at the gym. Seeing these guys will leave you wondering, “do these guys ever go to work?”
The popular one
Everyone loves this guy or gal. They’ve got a winning smile and they say hello to everybody else in the gym. You know what? We like this stereotype, too, so we’re not going to hate on them. We’re just going to move on.
Now, there’s no proof he’s grunting, but it looks like he should be.
(Army photo by Spc. Cassandra Monroe)
When you’ve got your earphones in and you’re listening to some great tunes, its tough to hear the sounds you’re making as you lift those heavy weights. Unfortunately, everyone else in the gym totally hear you.
We get it — that leg press looked extremely hard to push out, but when you’re screaming louder than a woman in the throes of childbirth, it gets distracting. Grunting is a way many people motivate themselves, but nobody wants to hear your bellows while they’re trying to concentrate.
The ab checker
Most gym walls are plastered with mirrors. We use these mirrors to check our form, gawk look at other people, and monitor our physical progress. Some people take it a step further, though, periodically lifting up their shirts to check out their abs as if they might disappear somehow.
Nothing motivates you to workout harder than focusing on a picture of Arnold Schwarzenegger.
This brave trooper doesn’t mind twisting his or her body into some interesting positions in order to get their pump on. You’ll see the “daredevil” doing handstands, muscle-ups, and clapper push-ups in the middle of the gym and they don’t care what kind risk is involved.
“The military community just gets me. It’s like no other. Military spouses have a special bond. You don’t get it unless you’re a part of it.” I’m sure we’ve all heard these statements before, and some of us may have even said them. Yes, the military community is special, but there are other communities out there who do understand us, who do get us, who do have a similar sister/brotherhood.
One of those communities is CrossFit. Yes, please keep reading, I promise this is not all about the workout of the day and how much we can lift. CrossFit has a community; it’s one of the things people like most about it. The CrossFit community and the military community have so much in common that you find a lot of the same people in both. Here are some of the ways they’re the same.
When you show up to a new duty station as a military spouse, you start making friends before the boxes are unpacked. Within the first week, you have a hairdresser, a babysitter, at least one invitation for Thanksgiving, and some emergency contacts. When you walk into a CrossFit gym, you receive a similar welcome. You’ll meet new people immediately, they’ll start asking you questions, figure out what else you have in common, what mutual friends you have and you’ll be part of the group before the workout starts.
2. They show up for each other.
In the military community, we show up for each other day in and day out. Your neighbor will snag your kids off the bus if you’re not home or show up with dinner that night you are going to lose it. CrossFit friends are the same. One CrossFit friend, who works as a labor and delivery nurse, showed up to deliver her fellow athlete’s baby because of the bond they created at the gym. Sounds a lot like that military spouse who drove you to the hospital and held the camera so your spouse could watch the delivery downrange, right?
3. They cheer you on, even when they’re suffering.
There is nothing as heartwarming as watching a military spouse who just sent their spouse off on deployment excitedly holding the hand of their friend who is welcoming their spouse home. Being happy for our friends is what makes friendships rock-solid. In CrossFit, we can do the same. We cheer on new personal bests while we beat ourselves up for not going harder. We celebrate wins as a team, always.
Everyone needs that friend who tells you when you have spinach dip in your teeth, and you’ll find that friend in a CrossFit gym and the military spouse community. The one who texts you at 4:45 a.m. and says they’re picking you up on the way to the gym. It may even be the same one who comes over and sits you down on the couch with your six-month-old while they fold your laundry, so you finally rest. They know what you need, and they make sure you do it.
5. They are truly a family.
From coffee groups to impromptu backyard barbeques, military spouses cling to each other when they live far from family. They put up with the good, the bad, and the screaming toddler while you’re trying to finish book club. CrossFit friends do the same thing. They hold your toddler so you can finish the workout, they tell you when to take a break and rest, they support you in every part of your life. Family comes first, and if you are a military spouse who CrossFits, you have two awesome families.
We see this in CrossFit affiliates and among the top athletes. Just like we see military spouses rally around the brand-new spouse while simultaneously showing up for the seasoned spouse. In the past few weeks, we’ve seen athletes cross goals off their list while competing against each other on an international level. We’ve seen tears of joy and frustration. We’ve seen pranks and fun head-to-head matchups, even one that took place at the US Army Warrior Fitness Center at Fort Knox.
BLUF: Community is everything. Find your people. Hold on tight.
With so many diets out there to choose from, it’s hard to find one that you’ll feel comfortable with. To help with this, most diets are designed to allow at least one “cheat meal” outside of their plans.
A world where chocolate is not allowed is one few people actually want to live in, so taking a break from a rigid meal plan is a helpful way to be rewarded for dietary disciplined. However, these meals still need to have some structure to them.
There are common mistakes not many people know about — even when “cheating.” You might be wondering how that’s possible because you’re already cheating, but you can really mess up your diet and stack up those unwanted calories quicker than you think.
So we compiled a list of the common ways those sneaky calories work themselves onto the plate.
He’s trying to run off all those tasty milk bones.
People love food. That said, when they begin to enjoy a delicious meal, it can be easy to forget that each bite can take them past their maximum calorie threshold for the day. Eating out while maintaining a fat-burning diet is tough enough because of the variety available — but even worse, you don’t know exactly what is going into those meals.
A cheeseburger at a fast food restaurant usually contains more calories than ones you might make at home just from the added ingredients.
Those numbers quickly add up and the next thing you know, you’re cursing at yourself when you’re not making the progress you were hoping for. Be selective with your “cheat meals” so they don’t punish you later. As The Rock says, “Don’t cheat yourself. Treat yourself.”
The internet is full of people who claim to know every aspect of health and fitness just get you to subscribe to their YouTube channel or like their Facebook page. If you want to support them, that’s entirely up to you. Now, when these so-called “experts” deliver their advice on how you should be dieting, they are generally explaining themselves to a broader audience and not directly to you.
Some fitness personalities will tell you that “in order to get big, you need to eat big.” Unfortunately, that might not be the most beneficial diet plan for you. Eating a high-calorie diet that is meant to bulk you up also runs the risk of making you gain weight based on your metabolism rate and genetics.
The best way to monitor your weight gain is to count the calories going in versus the ones you’re able to burn throughout the day. Refrain from weighing yourself every day because the number can fluctuate based on the amount of water you retain. Jumping on a scale every few weeks will give you a more accurate reading of your progress.
There are approximately 206 calories in a cup of white rice, 231 in a whole chicken breast, and 45 in a cup of steamed vegetables. That equals 482 calories. Although the meal is healthy, it is nearly one-fourth of a 2,000 calorie per day meal plan. The various snacks and meals you’re eating in a day can add up real quick, so plan accordingly.
(Also, why are you eating white rice? Complex carbohydrates only!)
Starting a new diet can yield quick results. You might start seeing physical improvements right away as you embark on this fitness journey. But if you cut too many calories, you won’t be able to sustain that progress.
If you drastically cut calories, that notable fat loss will come to a halt when your body begins to protect itself from the food decrease you placed on it.
It will go from burning stored fat to only using the food you just ate for energy. Cutting calories should be a gradual process, not one you rapidly jump in to.
Half of readers get tested on their endurance capability. The other half is worried about surviving the zombie apocalypse. Lucky for you, in the Venn diagram of fitness, those two overlap quite nicely.
This endurance plug-in lays out a very simple and effective plan to get you up to snuff for the PFA or the incoming wave of walking-dead. If you’re worried about your chainsaw-wielding skills or max push-ups, you better be using the Mighty Fit Plan to prepare!
I’ll be talking in terms of running, but this basic template can be applied to swimming, cycling, Pogo-sticking, or any other endurance training modality.
Don’t get me wrong training outdoors can be a mind-blowing experience. If you enjoy it you should do it.
Strength training is the base of any solid training plan. Three days of strength training is the minimum in order to ensure all bases are covered. That still leaves four days a week to train.
Typically, you don’t want to do the same type of training two days in a row. That means your endurance training sessions should alternate days with the strength training days. That covers 5-6 days a week.
Day seven is special: it’s a day of rest. Some people may need two days of recovery, while for others, one is enough. The number of runs you engage in per week depends on your current level of fitness, your proximity to your race or test day, your ultimate goal, and one other factor…:
The level of enjoyment you get from endurance training!
It’s not all sunrises and mountain views though…
(U.S. Marine Corps photo by Lance Cpl. Debra S. Sainer/Released)
If you enjoy running, go out three days a week. If you are doing it for work, run twice and add the third day two months out from your test. If you’re like me, ignore it entirely until you get winded going up a flight of stairs and then start training it to ensure you are more survivable in the zombie apocalypse.
Soreness is the last limiting factor. If you are sore from lifting and sore from running, only run two times a week until you are recovering efficiently enough to be fresh on day six.
You need to learn to trust your body, but also not be mentally weak. If you feel good enough to train, you should; don’t allow soreness to be a convenient excuse to be a lazy POS.
There’s a reason many professional swimmers get fat after retiring. Read the article below and commit it to memory.
I know this needs to be said. It is highly likely that the world has convinced you that cardio is the best type of exercise to achieve fat loss. I’m here to tell you the prior sentence is a horrible generalization and exaggeration. It’s plain wrong.
400-800 meter repeats (for those of you training to improve PT test scores.)
Choose your distance, and always do that distance so that you can gauge improvement. Time yourself, and then rest for 2-3 times that length of time. Sprint as hard as you can every repetition for the entire length. Don’t cheat yourself.
Start workout one with four iterations of your distance and increase 1-2 lengths every two weeks as your recovery permits.
Week 1: 4×400 meters
1: 75 second sprint/ 150 second rest
2: 80 second sprint/ 160 second rest
3: 86 second sprint/ 172 second rest
4: 91 second sprint/ 182 second rest
Week 2: 4×400 meters
1: 72 second sprint/ 144 second rest
2: 79 second sprint/ 158 second rest
3: 83 second sprint/ 166 second rest
4: 85 second sprint/ 170 second rest
Week 3: 6×400 meters
1: 72 second sprint/ 144 second rest
2: 79 second sprint/ 158 second rest
3: 83 second sprint/ 166 second rest
4: 85 second sprint/ 170 second rest
5: 90 second sprint/ 180 second rest
6: 97 second sprint/ 194 second rest
I love people that look the part. I’d be the guy running a marathon in cargo shorts, eating tater-tots for a mid-race glucose boost.
Working out regularly is always necessary. It’s even more necessary now that we’re all social distancing at home due to coronavirus. Coss Marte, the founder of the prison-style fitness workout Conbody, can help.
A former drug kingpin and three-time felon, Coss knows a thing or two about being cooped up and devised a workout system that helped him stay in shape in a very small, confined space.
“When I was in solitary confinement I had to develop my own routine. I would wake up, eat breakfast, do a workout, read, then write letters,” Marte told Fatherly from his New York City home where he, quarantined like the rest of us, spoke over the phone. “There were times that I ran in the prison yard, but when I was stuck in solitary, it was just the side of my bed. And I had exercises that were pure function.” Those exercises? Sitting down. Getting up. Stepping up from the bed and stepping down. Duck walks. Bunny hops.
Marte now lives at home with a 12-year-old and runs Conbody, which is a gym and streaming workout service that is intense, motivating, and requires little room and less equipment.
“Our workout is in small, constrained spaces because I developed it in a prison cell,” he says. That’s all you need. Here, then, are Coss’s tips for staying in shape when space is (very) minimal.
Keep Your Space Minimal
“If you have a yoga mat, put it down. I personally don’t do anything. I didn’t have anything when I was incarcerated. Sometimes i use a little towel for my wrists, but that’s about it.”
“Do it barefoot. You activate more muscles. You’re feeling the ground. There are other muscles in your feet that really activate coming up your legs. It’s the cheapest workout,” he says.
Don’t Rely on Indoor Workouts
Also, go outside. Take a walk. Try to distance yourself. But get some fresh air.
Let Your Kids on In the Fun
“Bring your kid into a workout routine. If they love to move and see someone live on a video camera,” Coss says. “I’ve done facetime videos with someone who was living in Minnesota and the kids were running around the mat. It was annoying but then she had her kid join.”
Without motivation, you cheat. You don’t push it. You gain (weight). Finding a live class is best because they can see you (technology!) and push you. Try Conbody.com for regular streaming classes at 8, 1, and 530. “We see you and call you out and push you to the other level,” says Marte. If that’s not your style, there are also shorter, more anonymous online on-demand workout classes there, unlimited for / month.
Change It Up
“When I’m working out I don’t mind repetition, but the workouts that we developed are not that competitive,” says Marte. “I include anywhere from 20 to 40 different moves. It’s really changing. High-paced. No breaks. Going from one exercise to the other. Let your body rest and activate.”
You’re Going to Eat More. So Eat Healthy
“I’m eating more. Not really going outside as much,” says Marte, preaching to the proverbial choir. “I think under circumstances try to limit yourself. There’s a lot of temptations. At least try to pick on something healthy. Nuts. fruit, apple. Bananas. Celery sticks. Carrot sticks.”
You need to be motivated to get and stay in shape. Whether that inspiration is rooted in making money, being attractive, or simply maintaining good health, everyone needs a reason to continue to push themselves to their physical limits.
Unfortunately, more than half of those who start a workout routine will give up on it in just a matter of weeks. We’ve seen it hundreds of times: On January 1st, the gym is packed. On January 14th, that surge of newcomers has completely tapered off. This is especially troubling because, according to Army veteran and fitness expert Jennifer Campbell, “veterans have a 70 percent higher chance of developing obesity than the general public.”
So, to help our fellow brothers- and sisters-in-arms find the motivation they need to build, complete, and maintain a routine, we put together a collection of videos that will get you hyped on your journey of returning to military shape.
This U.S. Army veteran is considered by many to be the godfather of the YouTube fitness community. His commanding presence has motivated a countless number of veterans to get back in the gym. He’s out to inspire self-confidence and help you put 100% effort into every workout.
Remember, you are your biggest critic — overcome self-doubt.
This wrestler-turned-actor is known for his roles in military films, like The Marine and The Wall. When Cena isn’t killing bad guys on the silver screen, you can usually find him at Hard Nock’s Gym, where he constantly trains his body to reach its full potential.
Cena gains motivation his failures. He continuously strives to beat the obstacles that once defeated him.
For all of our sisters looking to get into shape, we present to you Cassandra Martin, one of the prime figures in the world of female bodybuilding. Her strong work ethic and constant drive to be better than she was yesterday shows as she battles each rep to the very end.
Martin’s strength and strict workout routines motivate countless aspiring women and men on their journeys to reach their fitness goals.
Known for his outstanding charm and sense of humor, Dwayne “The Rock” Johnson has motivated countless people of all ages to make goals and smash through them. Johnson’s constant workout routines are what enable him to do some insane stunts for his films. His amazing career and top-tier physique remind us that hard work does pay off.
It’s no secret that Mark Wahlberg is a staunch military supporter — he’s visited troops all over the world in his downtime. Although he’s not a young as he once was, Wahlberg continues to hit the gym and prove that age doesn’t mean sh*t — it’s all about your drive.
These clichés are why your back hurts and your knees are jacked up. Sure, you need to push yourself during strength training if you want to get stronger and you have to mentally overcome the discomfort signals from your body during a long run, but there’s a difference between your edge and your injury. If you don’t know where that line is, then you risk an injury that could cause chronic pain for the rest of your life.
A lot of training injuries come from improper alignment, working out without warming up or cooling down, tight muscles, and weak joints.
Guess what will help: yoga. I DARE YOU TO TRY IT, YOU COWARDS.
Here are 5 reasons why:
[instagram https://www.instagram.com/p/B2FicRwjt4_/ expand=1]Yoga Joes on Instagram: “Holding a plank is better with friends. (and pretzel sticks) #yogajoes #yoga #yogajoe #yogaeverydamnday #heretokeeptheinnerpeace”
Shin splints are a common ailment in military recruits. A U.S. Naval Academy study found that 97 percent of study participants suffered shin splints during training and on average each patient had to stop running for 8 to 10 days. They got off pretty easy — unless those 8 to 10 days were during a critical physical training time period like boot camp or deployment.
Guess what can help strengthen your muscles, stabilize your hips, and build your core: yoga.
[instagram https://www.instagram.com/p/BErp0kEzfJz/ expand=1]Yoga Joes on Instagram: “Drop and give me twenty dogs. DOWNWARD-FACING dogs. #yogajoes #yoga #downwarddog #soldieryoga #heretokeeptheinnerpeace”
Does your lower back hurt? TRICK QUESTION – I KNOW IT DOES. When you stand for long periods of time (say, at attention or on patrol), the increased pressure on your spine can making the lower back muscles tighten and spasm, leading to pain. Adding gear and a weapon kit and you’re only compounding the pressure.
A yoga practice includes postures and movements that alleviate the lower back and stretch the muscles on the back of your body, from your achilles tendons to your calves and hamstrings to your traps and shoulders.
Do Downward Facing Dog like a real man. Your body and your country will thank you for it.
[instagram https://www.instagram.com/p/BEeIVESTfBq/ expand=1]Yoga Joes on Instagram: “The yogic forcefield will disarm your enemies with shock and ohm. #yogajoes #yoga #shockandawe #heretokeeptheinnerpeace”
The military is a mind-f*** at a minimum. The United States has been operating in sustained conflict for eighteen years. The stress of combat, of losing friends, and of trying to find self-worth when your country sets you up on a hero’s pedestal is traumatic — and the symptoms of trauma are literally lethal.
A yoga practice gets you out of your mind and into your body. It helps you breathe deeply. It’s a discipline-oriented program that helps you actively combat the stress you’ve endured.
You’re strong enough to do a headstand, sure. Headstands are easy to do — but they’re very hard to do correctly. That’s the thing about the military mindset — we’re brainwashed trained to become the ultimate fighting weapon so we ignore pain and tackle too much physicality too fast.
Adding too much weight too fast at the gym stresses the back, neck, shoulders, and knees.
Standing at attention or carrying 100 pounds of gear strains the neck — it literally causes a condition known as “military neck.”
Doing 10-second stretches at the end of your gym session will not repair the damage you just did over an hour of weight-lifting. But a 30-minute daily yoga practice might.
In 2009, the Army reported that on average soldiers were going to sick call twice a year for musculoskeletal injuries. According to Military.com, the knee joint is susceptible to injuries of the connecting tissues of ligaments and tendons, compression tissue of the cartilage, and muscular strength and flexibility imbalances. The most common injury is Patello-Femoral Pain Syndrom (PFPS) or pain along the Iliotibial Band (IT Band or ITB).
Two critical ways to prevent and treat that pain? Stretch and strengthen the hamstrings, calves, and lower back. You need to stretch daily for a sustained period of time. Guess which poses in yoga really target these areas of the body: Warrior Poses.
Ancient military cultures used to take care of their bodies because they didn’t have advanced weaponry to rely on for deadly force. With the advance of weapons, we’ve come to treat the human component of war as disposable.
Don’t treat your body like it’s disposable. Take care of it. Take care of your joints. Take care of your spine. Take care of your mind.
The ketogenic diet is confusing. That confusion has sparked a growing craze in the diet by all kinds of zealots and gurus that preach the Holy Gospel according to Keto.
Here’s what it was originally intended for.
The classical keto diet is a diet that is 90% fat. This is actually not feasible and not recommended unless you are receiving help from a medical professional. It was used to treat children with epilepsy.
The keto diet that your roommate is doing is probably somewhere around 60-75% fat and has been shown to help fat loss and boost energy levels. Although an analysis of the research has shown no super special metabolic advantage of diets high in fat. It simply tricks you into eating fewer calories, that’s the common factor of all diets that work.
When you eat this much fat and less than 50 grams of carbs a day, your body creates an alternative fuel source called ketones.
The whole point of the diet is to get yourself to the point in which your body is running off of ketones rather than glucose, which is its normal form of fuel. This is where the disease-fighting benefits come from and where some claim that the real benefit of the ketogenic diet comes from. But it isn’t easy to get to a state of ketosis. Here’s some guidance to help you actually get there so you can test the suggested benefits for yourself.
Ketosis is like an exclusive hipster nightclub. If you don’t pass the test, you aren’t getting in…
How do you know if you’re running off of ketones for fuel? There are some signs that will help you. These include:
Experiencing the Keto flu
Having bad breath
Being extremely thirsty
But none of those things are a guarantee that your body is in a state of ketosis. You may just be a sick person with bad breath that is constantly neglecting their hydration requirements.
In order to know if you are actually in ketosis, you need to test your blood, urine, or breath with a device that is calibrated to do just that.
Otherwise, you may just be on a low-carb diet and not running on ketones. This would mean that you have little glucose in your system, since you get it from carbs, and you have no ketones in your system. This is a recipe for low performance and low energy.
That’s pretty much it. Most keto diets consist of lots of fatty meat and plenty of butter. Avocados are a staple; if you don’t like them, keto is not for you.
In addition, most keto diets have you eating close to 50 g of carbs a day. These should come from fruits and vegetables, not rice or bread. You need the micronutrients from these foods, or you run the risk of getting weird diseases like scurvy, as if you’re some dirty pirate circa 1632.
Just to hammer home the types of things you shouldn’t be eating on a keto diet, here’s a short list. Be prepared to say goodbye to all the good junk foods…
Basically all snack chips
Large quantities of fruit
Ice cream (unless it is minimally sugared and just high in fat)
Energy drinks with real sugar
To sum everything up, keto may be perfect for you if you:
Want to test your blood or pee on a stick every day
Enjoy counting your macros to ensure you don’t overeat on the wrong things
The Marine Corps has announced today that revisions have been made to its physical fitness program, to include the Physical Fitness Test (PFT), Combat Fitness Test (CFT), and the Body Composition Program (BCP). Changes to BCP will take effect immediately, while PFT and CFT changes will be implemented starting Jan. 1, 2017.
The PFT changes are among the most profound since 1972 and the changes to the CFT standards are the first since its inception in 2009.
“Last November we began a comprehensive review of physical fitness and body composition standards,” said Gen. Robert B. Neller, the 37th Commandant of the Marine Corps. “Subsequent efforts focused on developing a physical fitness program that incentivizes behavior toward an end state of a healthy and fit force able to better answer the call in any clime and place.”
Immediate changes to the BCP include an increase in the height and weight standards for females, better equipment for determining height and weight for all Marines and the BCP waiver authority will be passed from the deputy commandant of Manpower and Reserve Affairs to the first general officer in a Marine’s chain of command.
The Marine Corps has taken physical performance into consideration when considering BCP. Marines scoring 285 and higher on both the PFT and CFT will now be exempt from height and weight standards. Marines who score between 250 and 284 will have their maximum body fat percentage increased by one percent.
So for example if a Marine has a maximum body fat percentage [of] 19 percent, with a score between 250 and 284 on both the PFT and CFT, he or she will be allowed to go up to 20 percent body fat.
Changes to the PFT include a pull-up/push-up hybrid for both males and females. This eliminates the option for the flex arm hang for females starting in January.
Although Marines can earn points by doing either of the exercises, the maximum amount of points a Marine can earn doing push-ups is 70 points versus 100 if they chose to do pull-ups. This means the highest PFT score a Marine can earn if they chose to do push-ups is 270. The primary benefits of incorporating the pull-up/push-up option for all Marines is that it incentivizes Marines to improve their pull-ups while ensuring gains of upper body strength across the force.
Marines will also have to complete more crunches for maximum score on their next PFT, with scoring being age and gender normed. There will be a slight adjustment to the three-mile run for Marines in high age brackets, too. The PFT and CFT age brackets will change from four age groups to eight. The new groups are as follows: 17-20, 21-25, 26-30, 31-35, 36-40, 41-45, 46-50, and 51+.
Changes to the CFT will consist of adjusted scoring for all three events to correspond with the eight age brackets. The most drastic change will be with the ammo can lifts (ACL) where male Marines age 31-35 will have to complete 120 ACLs for a perfect score vice 97, and female Marines age 26-30 will have to complete 75 ACLs for a perfect score vice 63.
Another change to the CFT is all Marines will perform five push-ups instead of three push-ups during the maneuver under fire portion of the test.
“The new PFT and CFT standards raise the bar on physical fitness for all Marines,” said Maj. Gen. James W. Lukeman, commanding general, Training and Education Command. “Marines today are stronger, faster, and fitter than ever and these changes reflect that. Bigger and stronger often means heavier, so tying performance on the PFT and CFT to changes to the Body Composition Program are improvements that we think the Marines will appreciate. In the end, it’s all about improving the readiness and combat effectiveness of our Corps and the physical fitness of every Marine contributes to that.”
TECOM will monitor the effects of these adjustments for two years and then adjust if required to ensure the standards contribute to the effectiveness of the force.
Additional details, including the new PFT/CFT scoring tables, physical fitness training recommendations and BCP adjustments are available at: https://fitness.usmc.mil. Follow-on MARADMINS and instructional products will further address details of the changes and the associated Marine Corps Orders will be updated accordingly.
The most recent Health Related Behaviors Survey for the Department of Defense, conducted by the RAND Corporation, has been released recently — and, spoiler alert: it’s not looking so good.
While the study covers a wide array of health problems, the biggest standout — the one that ruffled everyone’s feathers — was that, across every branch, over sixty percent of troops are overweight or obese. The Army took top “honors” with a whopping 69.4 percent while the Marines achieved a slightly slimmer 60.9 percent.
But this isn’t the most alarming statistic.
Troops are also getting less sleep than before. There’s no denying the connection between lack of sleep and weight gain. Troops are still PTing their asses off early in the morning along with eating relatively well, which makes it pretty easy to identify the real root of the problem.
As noted by the Military Times, nearly sixty percent of all troops have reportedly gotten far less sleep than needed. Another research study conducted by the Journal of Sleep Research concludes that both insomnia and sleep apnea are on the rise among service members. This surely contributes to the nine-percent of all troops that have reported daily or near-daily use of sleep medication.
Contrary to popular belief, sleeping more is not a symptom of laziness, a laziness that many point to as the cause of weight issues. In fact, it’s quite the opposite. A lack of sleep throws a person’s hormones that regulate hunger, ghrelin and leptin, out of order. Getting just four hours of sleep will impact your body’s ability to accurately determine its food intake needs.
Of course, eating too much junk food is going to increase weight gain. But did you know that the opposite — eating one meal a day (which is usually junk food or a late-night binge meal) — is often just as bad. Fat buildup is the body’s way of conserving energy. If you’re starving your body throughout the day and, right before going to bed, loading up on pizza and beer, your body will instinctively hold that junk food because that’s all you’re giving it.
While has been proven that intermittent fasting (intentional or not) does not have adverse effects on metabolism, it’s still very unhealthy — especially when combined with the metabolism drop that comes with a lack of sleep.
Which scenario is more likely within the military? That a slight change in PT schedule was so widespread and disastrous that well over half of troops are now more fat — or that an increasingly competitive and stressful environment is causing troops to skip meals and sleep to accomplish arbitrary missions in a garrison environment?
And since the Army Combat Readiness Test, the new PT test for the Army, focuses more on physical strength over cardiovascular endurance, expect them to keep the top spot for the foreseeable future.