There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.
What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.
Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.
This is about taking control and responsibility of your body. You’re a Grown Ass Human who shouldn’t be dependent on someone else to treat your issues.
I’m gonna give you exactly what you need in 5 simple steps that you can do every morning with nothing but your body weight and those little eye crusties still hanging out on the corner of your ocular cavity.
“Low Back” Pain Morning Routine | 30 DAYS TO PAIN FREE
When you walk around, you have a tendency to ‘hang out’ in one of these positions.
If you’re overly anteriorly tilted, your pelvis is “facing forward.” This usually means you have weak glutes, weak abs, and tight hip flexors.
If you’re posteriorly tilted, your pelvis is “facing backward” or level (slight forward/anterior tilt is considered normal). This can mean that you have tight glutes, tight abs, kyphotic posture (a rounded upper back), or all three. I’ll get into kyphosis in another article. For now, this article on posture should satisfy your kyphotic curiosity.
BUT, for most people, these words mean nothing. Maybe you’re one of those people. That’s what this first ‘exercise’ is all about: building awareness between your mind and your hips.
It’s especially easy because you can just crawl out of your bed on your hands and knees and never have to actually stand up. This is a great bonus for those of you who are especially lazy in the morning.
A cat/cow sequence is how we are going to achieve that awareness. Check out the video for exactly how to flow through cat/cow.
Perform the sequence for 1-2 minutes or until you feel aware, and your hips are “awake” daily.
JC is a savior for many of us in the fitness industry. I’m talking about Jeff Cavalier over at Athlean X, of course. He has consistently put out amazing high-quality fitness information for years now. He is one of the few Fitness Youtubers that is truly above reproach. I aspire to be like him.
Down to low back pain business…
JC has provided us with an exercise that is going to provide you with some immediate relief. By starting each morning with the JC Low Back Relief Sequence (JCLBRS for you military nerds that love acronyms), you’re going to get pain free and gain more awareness.
Specifically awareness of how to use your glute medius, which is the weak glute causing your low back to take the brunt of your weight and in turn, causing pain.
Time to take that newfound glute, hip, and low back awareness and apply it to some movement.
Elevated bridges are the perfect way to do just that. You’re going to be teaching your glute medius how to operate under a horizontal load (like what happens when you walk, run, or hike). You’re also going to learn to properly concentrically contract your spinal erectors, without hyper extending them. Lastly, you’re going to train how to posteriorly tilt your pelvis to get a maximum contraction in your posterior chain.
Flutter Kicks rely heavily on engagement from the hip flexors. AVOID them and other exercises like crunches and sit-ups if you have tight hip flexors and/or low back pain.
(U.S. Air Force photo by Machiko Arita)
Step 4; Core strength: Side plank
Time to work your abs. Why? Because that’s how you attract a mate. Everyone knows that core definition is the singular way that most people choose a life partner, so of course, we need to do them every morning.
The real trick here is to choose an exercise that’s great for your core stability and building a shredded six-pack without working your already overactive hip flexors and potentially neutralizing the effect of the previous three steps. So don’t do the crunches from your PT test.
You’re going to do that with the side plank. But a real side plank, not that shit I see checked-out field grade officers doing during PT (looks like they’re just hanging out waiting for retirement.)
Watch the video for exact form cues. You’re going to:
keep your hips stacked,
keep your abs actively flexed by shortening the distance between your lowest rib and the top of your hips, this will also keep your spine in a neutral position
Keep your hips neutral/slightly posteriorly tilted by keeping your glutes engaged.
BONUS: abduct your top leg AKA lift your leg for additional core stress and some more glute medius work.
Perform 1-2 sets of 75% effort on both sides each morning. This is about training proper movement and muscular engagement, by staying at the 75% effort threshold you won’t push so hard that your form breaks down and potentially makes your low back issues worse.)
(Courtesy photo by the Indian Army)
Step 5: Spinal decompression: Hanging out
Time for some relief. Hang from your pull up bar or a door frame and decompress your spine.
This is something you should do whenever you have a chance. We spend all day with gravity compressing our spine together. Your low back ends up taking most of that pressure. By decompressing at the end, you are taking an opportunity to “reset” your spine each day into the proper posture and form that you just spent the last 5 minutes training.
Perform this for 1-2 sets of a max hold. (You’ll get some bonus grip strength work here as well.)
You need to train in what you want to be good at… that includes not being in pain.
(U.S. Air Force photo by Senior Airman Nathaniel Stout)
When the results roll in.
You’ll start to feel relief almost immediately, but it’s going to take some time for all your pain to dissipate. That’s why this routine should be part of your life for the rest of your life. Consistency is key here.
We use our bodies every day, so we also need to treat/correct our bodies every day. That’s all this is.
If you want to feel something you’ve never felt before (like pain relief), you need to do something you’ve never done before.
Send me a message anytime to let me know how this morning routine is working to help relieve your low back pain at firstname.lastname@example.org.
Don’t forget to join the Mighty Fit FB Group to surround yourself around like-minded people who also want to get strong, lean, and pain-free.
What are the most important lessons to teach children about money? It’s a good question to consider, particularly because, thanks to a distinct lack of a broad financial literacy curriculum in schools, it falls on parents to be the ones who instill the core concepts of spending, saving, and handling money in general. While there are certainly lessons all parents should be teaching kids about money, we wondered, what do financial planners, accountants, and others who work in the financial industry teach their kids about money? What concepts are essential and how do they distill them down so they can be understood by, say, a seven-year-old? That’s why we asked a broad array of financial professionals, “What lessons do you teach your kids about money?” The varied responses include everything from envelope systems and understanding wants versus needs to the creation fake debit cards and engineering simple lessons about compound interest. All provide inspiration and instruction on how to help kids get a head start on the road to financial success and serve as a reminder that it’s never too early to begin teaching kids about money.
Try the Sticker Chart Reward System
“We use a sticker chart reward system with our young ones, who are in Kindergarten and second grade. You get a sticker for doing homework, practicing, household chores, and the like. After earning 20 stickers each child then gets to pick out a toy, experience, goodies, etc. of their choosing (up to a $ value). This is a foundational value in our household; to instill that effort and hard work is required to earn many of the ‘wants’ in life. And that it takes time.” — Ronsey Chawla, Financial Advisor at Per Sterling Capital Management.
Incorporate Financial Topics into Everyday Life
“This can be as simple as taking my kids to the bank to open a checking/savings account, involving my two kids — I have a 14-year-old son and 11-year-old daughter — in household budgeting conversations during a trip to the store, or planning for a family vacation. It’s important to share lessons and what you learned from your experiences with money management, with the depth of that conversation being up to your individual family. It’s also a good idea to start them saving early. Developing smart saving habits is the first step to becoming money-wise. Encouraging children to contribute a realistic amount to savings, even if it’s just a month, is an easy way to put them on the right track for future financial success.” —Daniel Cahil, SVP, North Dallas Bank Trust Co.
Trust the Lemonade Stand
“With my own kids, who were four and six at the time, we opened lemonade stands, as cliché as it may be. It teaches them literally the fruits of their labor. The help made the lemonade, with real lemons, at every step, until they have the product ready for market. They learn the lessons of “location, location, location,” understanding that where they set up can make a big difference in the traffic they can expect. Setting up on the corner brings some traffic, but not nearly as much as by a nearby field on a hot day where a bunch of kids are at soccer practice.
When they’re done, they bring their profits back home and count it up. This helps them identify and understand what different coins and paper currency mean. They also have piggy banks that are broken up into four different chambers – save, invest, spend and donate. This helps them understand the different utilities of money, immediate gratification, delayed gratification and being a contribution to others.” — Chet Schwartz, RICP, registered representative with Strategies for Wealth, a Financial Advisor with Park Avenue Securities, and a Financial Representative of Guardian Life Insurance
Teach Them to Save — But Also Enjoy the Rewards
“To clarify, this all starts with being responsible, working hard, and earning some dough. But this particular piece of advice is about what I do with that earned money. When I come into some kind of bonus or non-recurring income, I always, without fail, carve off some small-ish amount of that bonus for me, my wife, and my daughter, and we all go out together and buy something fun for ourselves, something that we would not otherwise have bought because we thought it was frivolous or hard to justify. We save the bulk, but the rule is that we have to spend that smaller allocated amount on something fun, and we have to do it together as a family.
This is important to me because one, if you don’t enjoy some part of your money “now,” you may never get the chance, and two, it gets us out, as a family, doing something that breaks the normal rules of saving and spending. I’m all about saving of course, but I’m also about enjoying the rewards of hard work, and that’s what this is really all about. If you don’t treat yourself well, you sure as heck shouldn’t expect anyone else to.” — Dan Stampf, VP, Personal Capital Cash
Use “Skip Counting”
There’s more than one way to count to 100. You can take the long way, starting with the number one. Or you can also count by twos, tens, twenties, even fifties to get there faster. Learning to “skip count” is an important precursor to developing fluency in calculation, number sense, and the basis for multiplication and division — not to mention counting money. Just pour a bunch of coins on the table and put them into piles by coin type (pennies, nickels, dimes, and quarters). Work with your child to “skip count” using different coins and values, reinforcing what they’ve learned. For example, ask them if they notice any patterns (e.g. while counting by 2s, 5s, and 10s). If “skip counting” is still too complex for your kids, continue practicing by changing the number of coins they are counting. That will encourage your children to figure out another total value.” —Jeremy Quittner, Resident Money Expert Editorial Director, Stash
Put Pocket Money to Good Use
“It’s important to teach your children about saving, and the potential benefits. I think a fun way to do this is with their pocket money. Say you give your child for the weekend. Once its spent, it is gone. But I like to introduce the offer that if, for every change they bring back at the end of each week, that change is matched from my money, and saved until it reaches 0, and they can buy themselves something special. For example, if they bring me change, I put aside for them, and this pot grows until it hits 0. The opportunity here is for the children to really think about what they are spending their money on, while also seeing that saving can result in a better purchase that is actually wanted at the end.” — Andrew Roderick, CEO of Credit Repair Companies
Use The Token Economy with Toddlers
“Make money fun. Toddlers can start to experience a ‘token economy’ by pretending to play in grocery stores or banks: games that can actively involve your child in playing and beginning to understand money. It’s also important to recognize that it may be more constructive to create other activities for older kids, by introducing them to easy-to-read financial books, like this one. Explain to them how your family approaches investing, paying for taxes, and seeking financial advice from an advisor” – Dillon Ferguson, CFP, Head of Product, Zoe Financial
Make the Concept of Prioritization Crucial
“We ask our three kids to do certain activities at home that are outside of their normal chores for which we compensate them with small amounts of money. This way they learn that to make money they need to put extra effort and work hard. They also learn that the money they make at home can be spent on a variety of different things, but we teach them about the concept of prioritization, since money is a scarce resource. Most importantly, we teach them that the best investment they can ever make is their own education, since education leads to better job opportunities and better quality of life.
We opened college savings accounts for all three kids via UNest and our older one is already contributing into her own account. We show her how money grows over time and teach about the concept of investing, compound interest and tax-free growth. In addition, we emphasize that lack of savings can lead to the student debt. Money that is borrowed can be very expensive and the need to pay off student loans would create setbacks in life and delay other important decisions like buying a house or starting a family. Putting a small amount aside each month and investing for education teaches our kids discipline and motivates them to think long-term.” — Ksenia Yudina, CEO and Founder of UNest
Teach them About Coins — And the Four Pillars
“I think that six years old is a good age to start teaching kids about money. A great first objective is teaching them about coins. While that might seem simple, it is not as easy a subject as you might think. Take a step back and think this through: Why is the big nickel worth less than the small dime? I think it’s fun to play games with kids once they understand the value of each coin by having them make different combinations to get to one dollar. 10 dimes. 20 nickels. Four quarters. One-hundred pennies. Fifty pennies and two quarters.
Start with teaching them one of the four pillars of financial literacy: save, spend/budget, invest and charity. For younger children, savings is the easiest as you can simply use a clear jar where they can put loose coins and see them build up. Remember to keep lessons age-appropriate and that developing money-smarts is not an exercise in trying to create the next Warren Buffet. It is about making them feel comfortable talking about money, understanding basic money vocabulary, and eventually starting good habits that will last a lifetime. You want to avoid the firehose method of teaching where you pile on too much information too soon. Rather consider using the drip-drip-drip method that starting them at a young age gives you plenty of time for them to build a great foundation.” — Thomas J. Henske, Partner, Lenox Advisors
Be Open About Your Financial Goals
“When my kids were younger, my wife and I agreed on an aggressive goal to pay off our house in a set number of years. When that goal was reached, we agreed to take the family on a trip to Disney World. We bought a Mickey Mouse puzzle, assembled it, and disassembled it in a way that for each id=”listicle-2646259052″,000 we reduced principal on the loan, we put so many pieces of the puzzle together. It created a visual representation of our progress. We explained our goal to the kids in terms they could understand so they saw the progress and the reward at the end after several years of work. While the kids now understand the financial side of the goal, it is the visual representation of the puzzle they recall most.” — Phil Kernen, CFA | Portfolio Manager, Mitchell Capital
Teach Them About Compound Interest
“As a financial planner and fastidious investor, my kids are being taught about compound interest at a young age. When my five-year-old daughter receives birthday money from our relatives, I show her how putting 25 percent of her money away can give her many more Barbies and dolls in the future. Would you rather buy one Barbie today, or be able to buy five Barbies later, I ask? Even a child can understand that by deferring some instant gratification today, they can enjoy greater luxuries later.” — Thanasi Panagiotakopoulos, Financial Planner, Life Managed
Never Say ‘There is No Money’
“Say instead, money is valuable and needs to be used wisely. Or money is not to be wasted. The reason is that children should not grow up with a limitation mindset but an abundance mindset while learning to be careful with money. Saying ‘there’s is no money,’ tells the child that when they get money in their hands, they can throw it away, and that’s not a good thing.” — Kokab Rahman, author of Author of Accounting for Beginners
Don’t Forget the Power of Delayed Gratification
“My children are 2 and 4 years old currently, and while it’s definitely too early to teach any significant money lessons to the two-year-old (aside from showing him how to put coins in a piggy bank), the four-year-old is another story. I recently tried this simple method of teaching savings and it worked well. Each night, I gave her a quarter for straightening up her toys before bed. She could choose to use a quarter to get a treat from the candy dish, but if she saved five of her quarters, we could do something special that weekend (go to the zoo, a favorite restaurant, etc.). Delayed gratification is such a valuable skill to learn at a young age, and I plan to use more complex ways to incentivize saving as she gets older.” — Matt Frankel, CFP, The Ascent
Turn Financial Mistakes into Teachable Moments
“We don’t pay our kids for daily chores like making their bed, feeding the dogs, or picking up after themselves. But I do pay them for mowing the yard (my 10-year-old) or helping cut firewood (all my children), things that are above and beyond their normal family contributions that they worked hard to attain. It’s also important to let them make mistakes. Recently my 10-year-old wanted to purchase a new movie release for .99, so I let him. The next day he wanted to buy a video game. I said sure pay me and he could buy it. He then realized he spent all his money on the movie. That’s the time to have a good conversation around it. Was it worth it? What could you do differently?” — Joel Hodges, CPA, Intuit, Tax Content Group Manager
Explain The Difference Between Needs and Wants
One of the most important money lessons I’m already teaching my young children is the difference between needs and wants. If she holds up something at a store — say, something from the candy aisle — I’ll ask ‘Do you need that, or do you want that?’ It took a few tries, but she got the hang of it. It can be helpful to set a firm cap on the ‘wants,’ such as one per week, while showing that we always take care of our needs.”— Matt Frankel, CFP, The Ascent
Introduce the idea of Money Early and Often
“At home, we value speaking openly about our financial lives and the value of saving such that our kids learn by example. A great way we teach our 4-year old about money is to have them understand the value of a purchase. The other day my son wanted us to buy him a new game for his iPad. To ‘convince us,’ we had him walk through the value in relation to the actually cost of the game. It’s never too early for your children to understand the cost of things. “- Andres Garcia-Amaya, Founder, Zoe Financial
Enlist the Envelope System
“Kids are never too young to learn how to handle money, one fun way for them to learn about money is to have them separate their allowances on what they want to spend. They can do this by having small envelopes and placing a certain amount from their allowances. This helps them learn about budgeting and the value of money when that certain envelope reaches the goal amount. Children are also allowed to have bank accounts, so it is good for them to have their accounts so that they can start learning to save early. — Leonard Ang, CMO, iProperty Management
Try The “Bank of Dad” Approach
“By the time my daughter started elementary school, she had a few chores each week for which she got a small allowance and she might get the odd bill in an Easter card from her grandparents. Instead of a piggy bank, we went forward looking and with the ubiquity of debit cards, I created ‘The Bank of Dad.’ Using an old hotel key card I made a make-believe Bank of Dad debit card and she opened an ‘account.’
At 12 years old and a long-time Bank of Dad customer, she was definitely ready for a real account. With our bank, the account was connected to a parent’s account so we had visibility into everything. At the start, we sat down and introduced the basics of a budget. We talked about understanding how much she “made,” how everyone needed savings for an emergency/rainy day, and how to also save for something “big” like those fancy new embroidered and bedazzled jeans she just had to have.
Now at 24 years old, my daughter came to me and asked if I could help her fix a spreadsheet she made because she wanted to try and pay off her student loans early, but couldn’t make the formulas work. If there’s anything that makes an accountant parent happier than hearing ‘Hey dad, will you check my spreadsheet?’ Turns out she was very close, but having her do the work and walk me through it, made fixing her error make sense to her and empowered her. — Gregg Gamble, Intuit, Lacerte Tax Content Development Manager
It might be easy to assume that military veterans get out and do something similar to what they did in the military, but that’s not always true. In fact, if you do a little research, you’ll find that plenty of us get out and become artists. We’re not just talking about painting and drawing; we’re talking about music and film as well. Either way, veterans can make some damn good art.
Service members may not always be seen as the artistic types, especially not those who served in the infantry, but the truth is that we go through the military and acquire all sorts of knowledge and experience that give us the tools we need to draw d*cks everywhere make great art.
Could it be that we all have stories to tell? Perhaps, but there’s a bit more to it than that.
The things that made our life tough are great for telling stories.
(U.S. Marine Corps)
We spend lots of time going places and collecting all sorts of experiences that one might not otherwise gain from sitting around their hometown. We get to experience life from a new perspective, and it helps us go from dumb, crayon-eating 18-year-olds to dumb, crayon-eating 22-year-olds with life experience.
This gives us a lot to say and the courage and wisdom to say it.
Even this photo is a great example.
(U.S. Marine Corps photo by Sgt. Jesse Stence)
Attention to detail
In the military, if you don’t notice even the smallest details, people can get hurt. That same quality contributes to making great art — attention to even the smallest of brush strokes.
We know how to stand almost completely still for hours.
(U.S. Marine Corps photo by Lance Cpl. Damon Mclean)
We can sit down and force ourselves to focus on anything and continuously find ways to get better at it.
Standing in lines for hours is a great way to build this quality.
(U.S. Marine Corps photo by Cpl. Walter D. Marino II)
Veterans know that good things come with patience. Creating art is no exception to this rule. You simply can’t rush great work. Those that do end up with something like Justice League, and we all know how that turned out (terrible — it was terrible).
Learning to never quit is your first lesson in the military.
(U.S. Marine Corps photo by Pfc. Emmanuel Necoechea)
We don’t give up. We refuse to quit. Ask any artist and they’ll tell you that they’ve dealt with a good amount of rejection.
We’ve been trained to keep attacking an objective until we succeed.
The year is 1918, and American troops are facing the Germans in deadly trench warfare on the Western Front. That isn’t the only place war has taken hold, the Great War is raging all over the world, and California is no different. There, along the far, far Western front, California state horticulturist George H. Hecke called up California’s most precious natural resource: children.
Their enemy was a pest unlike any other the state had ever seen, and Hecke decided their time had come. The squirrels had to go.
The new children’s crusade called for a seven-day operation whereby California schoolchildren would attack the vicious squirrel army (often depicted wearing the pointed “Hun” helmet worn by the German army at the time). When the students weren’t creating passive killing fields by spreading rodent poisons where squirrels were known to gather food the kiddos were encouraged to form “a company of soldiers in your class or in your school” to go out and meet the enemy head-on, hitting the furry huns where they lived. “Squirrel Week” was on.
“All the killing devices of modern warfare will be used in the effort to annihilate the squirrel army, including gas,” wrote the Lompoc Journal. “Don’t wait to be drafted.”
The U.S. government made every effort to link the anti-squirrel effort to the war effort, referring to the California Ground Squirrel as “the Kaiser’s aides” while showing the squirrels decked out in enemy uniforms, wearing the Iron Cross. The government even distributed recipes for barley coated with the deadly poison strychnine.
The state had a point. OtospermophilusBeecheyi, also known as the California Ground Squirrel, was not only a pest to farms and stored food, but was also known to carry certain diseases, such as bubonic plague. More importantly, the rodent ate nearly 0 million in crops and stored food in California (using today’s dollar values), food which could otherwise go to the doughboys fighting the World War raging in Europe. Children were even asked to bring in squirrel tails to school to show off their confirmed kills.
The schoolchildren did not disappoint. In all, More than 104,000 squirrels met their furry maker during Squirrel Week 1918 – but that was just one battle. The war raged on as long as the War in Europe raged on. California children continued killing the squirrels for a long time after Squirrel Week. The effort did not have lasting consequences for the squirrels at large, however. Today the California Ground Squirrel’s conservation status is the lowest at “least concern.”
Least concern, or lulling us into a false sense of security before counter-attacking? You decide.
Millennials as a group may be delusional about the future, but some are making good decisions with their money today.
Generally, many millennials have little to no credit-card debt, put a portion of their income toward retirement, and have a savings account, an INSIDER and Morning Consult survey found.
Of the 4,400 Americans polled, 1,207 identified as millennials, defined as ages 22 to 37 (237 respondents did not select a generation). The margin of error was plus or minus 1 percentage point.
Here are a few of the ways millennials are smart with their money, according to responses to our survey:
1. They have a savings account.
About 69% of millennials said they had a savings account, compared with 65% of Gen Xers, the survey found.
But while the existence of a savings account is inherently positive, it’s nothing without consistent contributions. A whopping 58% of millennials said they had under ,000 in a savings account, about 19% had between ,000 and ,000, and 11% had between ,000 and ,000.
Many financial planners recommend a high-yield savings account over a traditional savings account for an emergency fund or other short-term need. The best high-yield online savings accounts are offering an annual percentage yield between 2% and 2.5%, and many have no fees and low minimum deposits.
2. They have little to no credit-card debt
Millennials seem to know that keeping a balance on their credit cards isn’t going to make for a good credit score. About 32% said they had no credit-card debt at all — a greater share than Gen Xers (28%). Of the millennials who do have debt, a plurality (36%) said they had under ,000.
It might make sense that Gen Xers, who are older and presumably have more expenses, would be more likely to have credit-card debt, but in this survey the oldest millennials were 37 — and people’s 30s tend to come with houses, kids, pets, and expenses that are no longer limited to Gen X.
Two smart strategies to pay off credit-card debt, according to financial planners, are the “debt snowball,” which prioritizes paying off the smallest debts first, and the “debt avalanche,” which prioritizes paying off the highest-interest debt first. Either method is effective, so the best approach may be to pick the one you can commit to.
3. They would use a id=”listicle-2634449531″,000 windfall to pay off debt or save.
Given an extra id=”listicle-2634449531″,000 cash, 27% of millennials (a plurality) said they would choose to pay off debt, while 22% said they would save the windfall, the survey found. Only 6% said they would put it toward travel or shopping.
This is good instinct, as financial planners typically suggest stamping out debt with high interest rates first and foremost, even before saving for retirement or another financial goal. Carrying a balance on a credit card can erode your credit score, and fees and high interest rates can continually add to the overall debt load.
In the survey, the millennials who indicated they wouldn’t use the windfall to pay off debt or save said it would go toward outstanding bills (17%), necessities (12%), or an investment (9%).
4. They put more of their income toward retirement than Gen Xers.
Even though 52% of millennials said they didn’t have a retirement savings account, the ones who do are serious savers.
In the survey, nearly 16% of millennials said they set aside 11% to 20% of their income for retirement — more than any other generation. About 5% of millennials, the same share as Gen X, said they save more than 20% of their income for retirement.
A plurality (33%) said they put away between 1% and 10% of their income for retirement, which is a fine place to start. Experts recommend increasing savings rates annually or every time you get a raise.
One of the easiest ways to build wealth is through automatic and consistent contributions, starting with a retirement account. The contributions to a 401(k) or IRA are pretax, so the money will be taken out of your paycheck before it even hits your bank account. Many employers will match contributions up to a certain percentage or dollar amount. It’s basically free money, but you won’t get any of it unless you’re already contributing something on your own.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Top Republicans on Jan. 16, 2019, warned President Trump against embracing “retreat” in Syria after an ISIS-claimed attack killed two US soldiers and two other Americans, pointing to the deadly attack as yet another sign the president should back down on his plan to withdraw troops from the war-torn country.
Republican Sen. Lindsey Graham, a key Trump ally who serves on the Senate Foreign Relations Committee, suggested Trump’s Syria pullout had bolstered ISIS’ resolve.
“My concern by the statements made by President Trump is that you have set in motion enthusiasm by the enemy we’re fighting,” Graham said in impromptu remarks as he chaired a Senate Judiciary Committee hearing.
Graham made it clear he hopes Trump will take a careful look at his policy toward Syria following Jan. 16, 2019’s attack.
Republican Sen. Lindsey Graham.
(Photo by Gage Skidmore)
“You make people we’re trying to help wonder about us. As they get bolder, the people we’re trying to help become more uncertain. I saw this in Iraq. And I’m now seeing it in Syria,” Graham said in an apparent reference to the rise of ISIS in the years that followed the withdrawal of US troops from Iraq in 2011.
Graham said he understood people’s frustrations at the ongoing presence of US troops in Syria, and that “every American” wants them to “come home.” But he suggested that keeping troops in Syria is a matter of ensuring America’s safety.
“We’re never going to be safe here unless we’re willing to help people over there who will stand against this radical ideology,” Graham said.
“To those who lost their lives today in Syria, you were defending America, in my view,” the South Carolina senator added. “To those in Syria who are trying to work together, you’re providing the best and only hope to your country. I hope the president will look long and hard about what we’re doing in Syria.”
Republican Sen. Marco Rubio, who also sits on the Senate Foreign Relations Committee, echoed Graham’s sentiments.
“[ISIS] has claimed credit for killing American troops in [Syria] today,” Rubio tweeted on Jan. 16, 2019. “If true, it is a tragic reminder that ISIS not been defeated and is transforming into a dangerous insurgency. This is no time to retreat from the fight against ISIS. Will only embolden strengthen them.”
Meanwhile, GOP Rep. Adam Kinzinger, a US Air Force veterean who served in Iraq and Afghanistan, also warned of the dangers of “retreating” in Syria.
“Retreating from a fight against ISIS is only gonna send the wrong message and frankly, pour fuel on the recruiting efforts of ISIS,” Kinzinger told CNN on Jan. 16, 2019.
“U.S. service members were killed during an explosion while conducting a routine patrol in Syria today. We are still gathering information and will share additional details at a later time,” Operation Inherent Resolve tweeted Jan. 16, 2019.
In a statement on the incident that made no mention of ISIS, the White House on Jan. 16, 2019 said, “Our deepest sympathies and love go out to the families of the brave American heroes who were killed today in Syria. We also pray for the soldiers who were wounded in the attack. Our service members and their families have all sacrificed so much for our country.”
The president has faced criticism from the military and politicians on both sides of the aisle over the pullout and the opacity surrounding it. Former Defense Secretary James Mattis resigned a day after Trump made the announcement. Mattis had disagreed with Trump on an array of issues, but the Syria pullout seemed to be the final straw.
The White House has offered little in the way of specifics about the pullout which has led to confusion in the Pentagon and beyond. No US troops have been pulled out of Syria yet, but the military has started withdrawing equipment.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
The Trump administration on Aug 6, 2018, announced it would reinstate sanctions on Tehran after the US withdrew from the Iran nuclear deal — and Iran has made no shortage of vitriolic threats about what it may do in response.
Beginning Aug 7, 2018, the US plans to sanction Iran’s central bank, sending a clear message to the US’s European allies: Do business with the US, or do it with Iran, but not both.
The US plans to follow up with another round of sanctions in November targeting Iran’s lifeblood: its oil exports.
“It’s pretty clear the Iranians are suffering a fair degree of anger over the economy,” Dennis Ross, who has worked on Middle East policy in four US administrations, told reporters on a call set up by the Washington Institute for Near East Policy.
Iran’s currency, the rial, has tanked this year, losing about half its value against the dollar. “In the past week, the price of toothpaste has risen three times,” Ross said.
Amid the economic struggles, Iran has seen wave after wave of protests from both rich and poor citizens, protests the government has often suppressed violently. Ross said that it was unusual to have bazaar vendors, truckers, and conservative towns protesting and beaten back by riot police and that the recent protests were “noteworthy.”
Ross said, however, that Trump’s election and a mounting anticipation that sanctions would return had some effect on Iran’s economy but were “not the root cause.”
He instead pointed to corruption, talent mismanagement, years of isolation from international business standards, the Islamic Revolutionary Guard Corps’ massive role in the economy, and a lack of transparency as proving inhospitable to investment.
At the same time, Trump withdrawing from the nuclear deal and reimposing sanctions dealt Iran a huge blow, which will significantly hurt its earning potential and liquidity. Ross said that while China may still buy Iranian oil amid the US sanctions, it could ask for a discount; while India may still buy Iranian oil, it may offer to pay only in rupees.
(Photo by Gage Skidmore)
Iran makes big threats and takes little action
Michael Eisenstadt, an expert on Middle East security and defense, told reporters on the Washington Institute’s call that while Iran had talked a big game, it carefully measured its actions to avoid a strong US response.
“Iran faces a dilemma,” Eisenstadt said. “In the past, Iran’s main response was to redouble efforts in the nuclear domain” as a response to US pressure, but Iran has reduced its nuclear infrastructure as part of the nuclear deal with the US and other countries.
Iran has made threats to close the Strait of Hormuz, where about 30% of the world’s oil exports pass through, but Eisenstadt and other experts dismissed this as bluster.Instead, Iran could send missiles to its Houthi allies in Yemen to target oil shipping from US allies, as it already has. Iran could attack US troops in Syria. It could detain US citizens, wage a cyberattack, or harass US Navy ships in the Persian Gulf.
“Iran, and it’s economy, is going very bad, and fast!” Trump tweeted on Saturday. “I will meet, or not meet, it doesn’t matter – it is up to them!”
A summit with Trump would greatly shame the theocratic rulers of Iran, as they frame their government as a revolutionary act opposing US hegemony and cry “death to America.”
But according to Ross, Iran may have another option: Russia.
“I have a suspicion that even if it doesn’t come directly, I can easily see in six months the Iranians turning to the Russians and letting the Russians be their channel,” to negotiate with Trump, Ross said. “Given the Trump-Putin relationship, we can see Russia coming and offering something, opening up a negotiation.”
By dealing through Putin and not Trump, Iran could save face while dealing with Trump’s withdrawal from the deal and its other economic issues.
At the end of The Dark Knight Rises, Batman is not only alive but happily drinking wine with Anne Hathaway. It seems impossible, but it’s been 11 years since the final Christian Bale and Christopher Nolan Batman movie hit theaters. Since then, Ben Affleck has played Batman and now Robert Pattinson has slipped into the Batsuit for the highly anticipated 2021 film, The Batman. But what if it had all happened differently? What if Christian Bale had done one more turn as Batman?
Speaking to the Toronto Sun about his new film, Ford v. Ferrari, Bale makes it clear that a fourth Batman film was 100 percent in the cards, and certainly something Warner Bros. wanted from both him and director Christopher Nolan.
“Chris [Nolan] had always said to me that if we were fortunate to be able to make three we would stop,” Bale explains, saying the director always wanted it to be a trilogy, no matter what. Though Nolan and Bale always felt lucky each time they were able to make a new installment in their version of Batman. These days, we consider the Dark Knight trilogy to be a modern classic in the superhero genre; movies that stand apart from the Marvel versus cinema debate. But, at the time, Bale points out that doing a new version of Batman was considered to be a fairly risky gamble.
Christian Bale in The Dark Knight Rises.
(Warner Bros. Pictures)
“I literally had people laugh at me when I told them we were doing a new kind of Batman,” Bale says. “I think that the reason it worked was first and foremost Chris [Nolan’s] take on it.”
Still, when the studio wanted a sequel to The Dark Knight Rises, Bale said Nolan turned it down. “Let’s not stretch too far and become overindulgent and go for a fourth…That’s why we, well Chris, stepped away. After that, I was informed my services were no longer required.”
Though this interview makes it sound like Bale was in solidarity with Nolan, that last detail also suggests he would have done another Batman movie in a different capacity if asked. Though Christopher Nolan produced The Man ofSteel and Batman eventually appeared in its sequel, Batman v. Superman, it’s an interesting thought experiment to consider what would have happened if it was Bale’s Batman and not Ben Affleck who battled with Superman? It’s an alternate dimension we’ll never visit; one starring a Batman that we didn’t need, per se, but certainly, the Batman we still think we all deserve.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Active-duty servicemembers and veterans share many common experiences which often sets us apart from civilians. We can come together over a tour-of-duty station, a shared commander or unit, or the unforgettable aspects of our training. But it’s often our dark sense of humor — stories about Jody, tales of ass-grabbing antics on and off post, and the ribbing of comrades and competing branches alike — which underpins military culture and unites the community. That’s why I was excited when I recently discovered a growing non-profit organization, Irreverent Warriors, whose mission is to bring service members and veterans together using humor and camaraderie. Their target is to improve mental health and end veteran suicide through humor.
I was intrigued.
Fortunately for me, Irreverent Warriors was organizing a very popular event that I could attend right in New York City: a Silkies Hike. The hike was designed to get veterans, active-duty soldiers, reservists, and retired servicemembers together (in Silkies shorts — also known as “ranger panties” or “Catch-Me-F**K-Me’s”) to be among friends and build new bonds. The New York City Silkies Hike was just one of five going on that day. The hikes were held throughout the country and drew hundreds of hikers.
“As of now, we have 65 hikes scheduled for 2021,” Irreverent Warriors CEO Cindy McNally said. “We doubled the number of hikes in two years!”
But the group does more than Silkies Hikes. According to McNally, the organization has put together “camping trips, Silkies Olympics, boat trips, community clean-ups, events to serve disabled and senior vets, and much more.”
And the events are strictly for the military. The purpose is to ensure that members know that everyone who participates either wears the uniform or has worn it before.
That was reassuring for me. I knew my dirty jokes and endless f-bombs would be welcomed — even encouraged. That toilet humor doesn’t always fit well with civilians, but a soldier, airman, marine, or seaman (quick chuckle) will always get it.
So I went for it, Silkies and everything.
Warriors SP at 0830 hours led by event organizer, Marc Herzog, taking point and donning the black Irreverent Warriors flag.
As if sensing my newness, Irreverent Warriors New York Area Leader Marc Herzog told me that his first social event in 2017 “was the most amazing experience ever.”
“I found my people for the first time,” he added.
Another Irreverent Warriors member, a Marine named Kevin Bunn, assured me: “Many of us shared your experience… we’re not gonna push you. I know where you were and I know what you’re going through.”
In fact, I was quite comfortable around every hiker. I knew what type of people was around me: gritty, hard-working, selfless Americans who would jump at any opportunity to help a brother or sister in uniform.
Kevin confirmed what my gut knew: “[The vets] need these events to keep them from feeling isolated,” he said. “Just one or two events gets them through the year.”
The Warriors report to formation for a photo in Times Square, NYC. (Photo courtesy of Arturo Martinez, Marine.)
I also knew they can party, as I have done many times before (probably too much). And some partying was the first thing I saw that morning.
As we mustered at the start point in Central Park, many Irreverent Warriors members cracked open beers. I’ll admit I was a bit nervous that this affair would get out of control. As a former officer, I knew the math: soldiers + booze = debauchery.
But it turned out to be everything but that.
No matter how many drinks some Warriors had, (and a few had a lot!) they knew what line not to cross. No one urinated on the street, left garbage behind, or damaged any property. With the exception of some slurring and a little stumbling, it was pure professionalism at its finest. I was impressed, a little relieved, and totally at home.
On many occasions, curious onlookers asked the Warriors about the purpose of the group. No matter who answered, the response was always the same: “We bring veterans together using humor and camaraderie to improve mental health and prevent veteran suicide.”
A small platoon-sized element poses for a picture at one of the checkpoints, Washington Square Park, NYC.
Another Warrior, “A.A. Ron,” was asked what the group meant to him: “I met a lot of vets through IW,” he replied. “Regardless of when you served, we’re the same. We’re here for each other to lift our spirits and to enjoy our lives and the lives of others lost.”
The New York City hike hit its climax at Ground Zero. As we rounded a city corner in the Financial District, we were confronted by the Freedom Tower. The direct view of the building and how it dominated the landscape captured everyone’s attention. The party atmosphere quickly dipped into a somber state. The group, whose mood had been one of partying and incessant chanting, became silent. We all felt the same way, we all knew what this meant.
As we mustered outside the Freedom tower, several Warriors took the stage to tell their stories of those lost and remembered. The message was clear: you are not alone!
After a moment of silence, a prayer, and warm hugs we gathered our belongings and carried on with the mission, as all Warriors do.
Two Russian Tu-142 maritime reconnaissance aircraft lingered in U.S.-Canadian air defense space Monday for hours after being intercepted by fighter jets, defense officials said.
The two Russian planes were intercepted by U.S. Air ForceF-22 Raptors and Royal Canadian Air Force CF-18s, a version of the U.S. Navy’sF/A-18 Hornet, in the Alaskan Air Defense Identification Zone, officials said in a release.
The ADIZ surrounds the United States and Canada, stretching west of Alaska to cover the Semichi Islands, south of Russia. It’s jointly defended by both countries, and foreign aircraft are not permitted to fly alone in ADIZ airspace without authorization.
The F-22s and CF-18s were supported by U.S. KC-135 Stratotanker refueler and E-3 Sentry airborne early warning and control aircraft, officials said.
“[North American Aerospace Defense Command] fighter aircraft escorted the Tu-142s for the duration of their time in the ADIZ,” officials said. “The Russian aircraft remained in international airspace over the Beaufort Sea, and came as close as 50 nautical miles to the Alaskan coast. The Russian aircraft did not enter United States or Canadian sovereign airspace.”
Officials did not say that the Russian planes acted unprofessionally in the space or otherwise presented a threat.
“NORAD continues to operate in the Arctic across multiple domains,” Gen. Terrence J. O’Shaughnessy, NORAD commander, said in a statement. “As we continue to conduct exercises and operations in the north, we are driven by a single unyielding priority: defending the homelands.”
Earlier this summer, Chinese and Indian border forces fought a shootout in Ladakh, in the Galwan River Valley, along India’s disputed border with China. On Jun. 15, 2020, India’s armed forces managed to push Chinese advances back across the disputed border, but not before both sides took heavy losses for such a skirmish.
The Indian military says it lost 20 soldiers in the fighting, while China won’t admit how many it lost (U.S. intelligence estimates as many as 34). Among those was 23-year-old Gurtej Singh from Punjab.
He had only been in the military for less than two years, according to India’s Femina Magazine – but joining was his lifelong goal. In December 2018, he was able to join the 3 Punjab Ghatak Platoon, Sikh Regiment. And it was 3 Punjab Ghatak Platoon that was called up to aid the Indian Bihar Regiment when it came under heavy fire from the Communist Chinese troops.
Gurtej SIngh was coming to the rescue of his fellow soldiers. And he was about to do some incredible damage.
Once on the scene, Singh was armed only with his issued kirpan knife. Four Chinese soldiers were on him almost instantly, Indian officials told Femina. Two of them tried to pin him down as he swung his knife at the other two. The scuffle soon veered toward a steep cliff face. Singh lost his balance and slipped, throwing all four enemies off the cliff – and falling himself.
He was able to stop his freefall with the help of rocks on the cliff face. Injured in the head and neck, he returned to the scene, rewrapped his turban, and started wrecking the Chinese soldiers with his knife. In a move that would make American Chosin Reservoir veterans proud, Singh stabbed seven more Chinese soldiers one-by-one.
Until he was stabbed from behind, leaving him mortally wounded. Singh would die there, but not before turning around and taking out his own killer first.
Gurtej Singh: 12, Chinese People’s Liberation Army: 1.
Singh’s remains were returned to his family in Punjab and he was laid to rest in the Sikh tradition with full military honors.
Xi Jinping, who was not reached for comment, probably hopes there was only one Gurtej Singh.
The increase in rates of sexual misconduct at the military academies detailed in the Defense Department’s annual report of sexual harassment and violence are “frustrating, disheartening, and unacceptable,” the Pentagon’s director of force resiliency said.
Rates of sexual crimes continue to be high, particularly against women, and rates of alcohol abuse by cadets and midshipmen continues to be a concern, Elise P. Van Winkle said.
Navy Rear Adm. Ann M. Burkhardt, the director of DOD’s Sexual Assault Prevention and Response Office; Nate Galbreath, SAPRO’s deputy director; and Ashlea M. Klahr, DOD’s director of health and resilience, briefed Pentagon reporters on the department’s report to Congress.
The survey covers the U.S. Military Academy in West Point, N.Y,; the U.S. Naval Academy in Annapolis, Md., and the U.S. Air Force Academy in Colorado Springs, Colo.
Midshipmen walking to class at the US Naval Academy in Annapolis.
Van Winkle and Burkhardt stressed that addressing sexual harassment and violence at the academies is a leadership problem. Both said solutions require changing the culture at the academies.
“We know it takes time to promote and sustain a culture free from sexual violence,” Van Winkle said. “Our cadets and midshipmen must model the ethical behavior we demand of our future officers. But it is leadership’s responsibility to ensure they have the moral courage to demonstrate this behavior.”
Burkhardt stressed that cadets and midshipmen must promote “a climate of respect, where sexual assault, sexual harassment and other misconduct are not condoned, tolerated or ignored.”
The report noted that the prevalence of unwanted sexual contact increased from the 2016 report, while the rate of cadets and midshipmen choosing to report has remained unchanged.
“Leadership establishes culture,” Burkhardt said. “Leaders enforce standards, and leaders ensure the safety of those entrusted to their care.” The survey shows that cadets and midshipmen have great confidence in senior leaders, but that they have less confidence in their peer leaders, she said. “This is an area we must improve,” the admiral added. “These are our future leaders. We must instill in them the responsibility to intervene and prevent this type of behavior.”
Past initiatives made short-term progress, but that progress could not be sustained. “We are looking at the entire life cycle of our cadets and midshipmen from acceptance into the academies to entrance into the active force,” Van Winkle said.
Basic cadets run on the U.S. Air Force Academy’s terrazzo in Colorado Springs, Colo., July 12, 2017.
(U.S. Air Force photo by Darcie Ibidapo)
Alcohol abuse is clearly a factor in sexual harassment and violence. The survey found that 32 percent of men and 15 percent of women had five or more drinks when drinking. Twenty-five percent of women and 28 percent of men said they had memory loss from their binges, Galbreath said.
The overwhelming majority of cadets and midshipmen understand the special trust placed in them and the responsibility they bear to behave honorably to all. The military must get rid of the bad apples that poison the barrel, Van Winkle said.
“We will not waver in our dedication to eliminate sexual assault from our ranks, nor will we back away from this challenge,” she said. “Our commitment is absolute. While we are disheartened that the strategies we have employed have not achieved the results we had intended, we are not deterred.”
The service academies mirror what is happening in the greater American population. The last time there was a comparable survey for colleges, the service academies were doing better than their civilian counterparts, Van Winkle said.
Marine Corps veteran and beloved character actor R. Lee Ermey was missing from the “In Memoriam” segment of the 2019 Academy Awards telecast.
Ermey, who passed away in April 2018, is best remembered for his role as Gunny Hartman in Stanley Kubrick’s classic movie “Full Metal Jacket,” a legendary performance that should have made him a lock to be included in the video segment.
Ermey also played memorable roles in “Se7en,” “Mississippi Burning,” “The X-Files,” “Toy Story 2” and that 2003 remake of “The Texas Chainsaw Massacre.” He also hosted the TV shows “Mail Call” and “Lock ‘N Load With R. Lee Ermey.”
Other Hollywood legends left out of the tribute include Verne Troyer (Mini-me in the “Austin Powers” movies); the incredible Dick Miller (best known for playing a WWII vet in the “Gremlins” movies); Danny Leiner (director of the classics “Harold and Kumar Go to White Castle” and “Dude, Where’s My Car?”); Carol Channing (Oscar-nominated for her role in “Thoroughly Modern Millie”); Sondra Locke (Oscar-nominated for her role in “The Heart is a Lonely Hunter”); and the director Stanley Donen (“Charade,” “Singin’ in the Rain” and the unfortunate 80s sex comedy “Blame It on Rio.”).
We can all take a moment to remember Ermey with the “Left from Right” clip from “Full Metal Jacket.” RIP, Gunny.