4 of the top reasons this diet is a must for Veterans - We Are The Mighty
MIGHTY FIT

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

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

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

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


Also Read: 10 top fitness YouTubers who are Veterans

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

All the food is the same… but different.

But first, what is Keto?

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

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

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

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

4. You’ll get results fast.

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

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

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

Unleash the power within.

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

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

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

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

2. Fat adaptation.

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

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

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

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

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

Never too late to get that military body back.

(Photo by Airman 1st Class Jarrod Grammel)

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

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

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

MIGHTY FIT

5 ways to get in shape this Winter

While on active duty, maintaining some level of fitness is essential. It is literally a requirement of your everyday life. But once it’s not required, it’s very easy to find yourself completely out of shape and overweight.

After giving yourself a look in the mirror, you’ll probably pine for the days of old — the days of tone and definition. Well, it’s never too late; here are a few ways to get in shape fast.


Summer is over, but that doesn’t mean you can’t or shouldn’t get a headstart on next summer. Use this winter as a springboard into a body that everyone envies next summer
4 of the top reasons this diet is a must for Veterans

Full-body workouts are a hot topic these days

(Photo via Greatist.com)

Full-body training

Full-body training is a form of weightlifting that has been gaining lots of popularity in the fitness world recently, and it’s exactly what it sounds like. Throughout the course of a single session, you’ll target each muscle group, getting a pump for your entire body.

Despite its recent popularity, full-body training has been around for ages. Design a routine that pays extra attention to your trouble spots and you should see some serious results very fast.

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

Johnny Bravo…the Bro Split poster dude.

(Cartoon Network Studios)

Bro-Splits

We all know what bro splits are, even if we don’t necessarily know them by that name. A bro-split is a routine that focuses on your back, your biceps, your chest, and your triceps. This technique, too, has been around for far longer than most of us have been alive.

There’s an obvious benefit to this: it’s simple and it’ll get you looking swole quickly. That being said, there’s must more to being fit than looking fit. If you’re only in it for the beach bod, this might be the method for you.

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

CrossFit is often the punchline of gym jokes, but the results and popularity can’t be denied.

(Photo via BoxRox.com)

CrossFit

Ahh, the much-maligned CrossFit. If you’re a CrossFit junkie, then you already know that everyone has an opinion on the recent trend. In the blink of an eye, CrossFit has managed to blossom into a full-blown sport that is beloved and practiced worldwide. Truthfully, CrossFit is an amazing workout and will give you great results… even if the exercises look a little funny at times.

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

Sprinter body vs marathon runner body? Both are low on fat, so pick your method and enjoy.

(Photo via RachelAttard.com)

Marathon training

Running is one of the most time-tested ways to lose weight and training for a marathon is one of the most certain ways to commit to running many miles with regularity. There’s simply no way to do all the running you need to prepare for a marathon without slimming down.

As an added bonus, committing to a run (marathon or otherwise) forces you to get your diet together. You simply won’t be able to go the distance without a proper diet.

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

Bodyweight exercises have been around since the beginning of time. Maybe it’s time you gave it a try.

Photo via Boss Royal.com

Calisthenics 

Can you do 40 push-ups without stopping? How about 40 dips within 2 minutes? How about 40 pull-ups in that same timespan?

Chances are, especially if you’re a recently retired/separated veteran, you can do the push-ups with no issue. The others, however, are going to be more challenging. Put together a quick, fun, and sweaty, circuit-style workout of your own and see the combined benefits of body weight movements and aerobic exercise.

Articles

Common weaknesses you must improve in military fitness performance

4 of the top reasons this diet is a must for Veterans
U.S. Marine Corps photo by Sgt. Jonathan Wright


You do not have to be a world-class athlete to join the military. Even within the ranks of Special Ops, you will not be required to be a master of any element of fitness — above average maybe, but not world class.

My observations from training many military members over the past two decades has shown me that we all come from different foundations of fitness. We all excel in different events, and suffer weaknesses in others. It takes a mature and ego-free team player to realize that your preparation to be 100 percent ready for your job may be lacking. When you make the decision to go Special Ops, you must be prepared to research your future profession and acknowledge there are elements of fitness you will have to attempt that you may have never been exposed to.

Your best bet is to be competent in as many of the following elements of fitness as possible.

Strength: Being strong and having a foundation of strength is critical to ALL of your other abilities. This does not mean that you have to bench press a truck. It means that having strong muscles, bones, and connective tissues will assist in your ability to make power when you need it. The most basic way to measure strength is to record the amount of weight lifted in one repetition. Don’t skip leg day!

Power: You cannot have power without strength and speed. The faster you move an object or yourself through space is power. Power usually requires a full body movement generated from your feet and legs and transferred across the body to its end point. For instance, a powerful knockout punch starts from the feet as the fighter steps into a punch, shifts the hips, torques the torso, and extends the arm until the moment of impact with her or his fist. That is power. In physics, power is defined as power equals force times velocity or work divided by time. It is a combination of technique, speed, and strength.

Endurance: Cardiovascular endurance is necessary for nearly any activity, including running, rucking, and swimming. Technique helps with the amount of energy you use, but being able to move and move fast is one element that has to be continually practiced. If you do not lift for a week, you will typically come back stronger. If you do not run for a week, it feels like you are starting over when you run again. Whether you like fast interval cardio or long, slow distance cardio — just get it done. You need both depending upon your job. How fast you can run, ruck or swim longer distances will be the typical measure for your endurance ability.

Muscle Stamina: Combine high repetition muscle stamina with endurance and you are building a PT test-taking machine. A two minute calisthenics fitness test is one way to test your muscle stamina, but another marker is putting in a full day of hard physical work. Having the ability to continuously move your body weight and more over longer periods of time is required in the typical selection programs. Strength is handy. You need it. But being able to work all day is a physical skill and mindset that needs to be fostered daily.

Speed: Testing speed with short runs can save your life when having to quickly run for cover. Speed can be enhanced by adding in faster and shorter runs to your running days.

Agility: Accompanied with speed and balance, agility is how quickly you can move from side to side and change direction quickly. Both speed and agility can be practiced with cone drills arranged in less than 10 second drills, where full speed and changes of direction are measured.

Mobility / Flexibility: Do not forget to warmup and stretch for flexibility, but also to move your joints through a full range of motion for mobility. Like many elements of fitness, if you don’t use it, you lose it. So make stretching and moving in a full range of motion part of your day.

Hand / Eye Coordination: Whether it is shooting, driving, flying, throwing, or lifting objects to be placed a certain way, having a background with hand eye coordination is helpful to any tactical athlete. Sports can be a great for building this skill, but obtaining good hand / eye coordination requires practice.

Running / Rucking: Being prepared to run and ruck takes time. Time spent logically progressing your weekly mileage in running and building time under the weight with rucking has to be a foundation of your training if attempting most military and any Special Ops training program. Lack of preparation will mean injury and possibly failing to meet the standard within a few months of training. If you don’t practice several days a week to build your endurance, you will lose it.

Swimming / Water Confidence Skills: Not having a pool to train in or not being comfortable in the water is not only a physical fitness issue, but a huge mental block for many. Technique is critical to your success in the water. Watch videos and practice, practice, practice if you need to get better in the water for your swimming, drown-proofing, and treading tests. Several days a week of technique training is required, along with building your cardiovascular endurance to maintain any speed.

Specializing in too few of these elements above can lead to neglecting others. World class athletes specialize in only a few of the above for their athletic events. For instance, take the competitive Olympic swimmer or power lifter. Both are incredible to watch, but both would fail miserably at each other’s events on an Olympic stage.

The reason I am focusing on comparing world class athletes to those in the military is that far too many regular Joe’s attempt workouts and training programs designed for world class athletes. There is no need to try an Olympic swim or running plan used by your favorite Gold Medalist to help you pass a fitness test of a 500m swim or a 1.5 mile timed run — even if you are trying to be a Special Ops team member. Trying to deadlift 600+ pounds, which is a massive amount but still nowhere near world class, may cause injury or interfere with your ability to run, ruck, or swim with fins for long distances. You need to ask yourself what you have to give up to compete in an Ironman Triathlon, do a body building competition, or power lifting meet. If your answer involves too many other elements of fitness, you may want to reconsider whether this is a necessary step toward a tactical profession.

There is a quote often used in Tactical Fitness Training: A world-class athlete needs to be an A+ in his/her activity, which may only focus on 1-2 elements of fitness. A tactical athlete needs to be a B in ALL the elements of fitness to best do his/her job. Make your annual training plan so that you can arrange the elements of fitness into your year accordingly. Learn about periodization and do it logically, with smart progressions so that you do not start off with too much, too soon, too far, or too fast, and end up hurting yourself with challenging programs designed for something not related to the Tactical profession.

MIGHTY FIT

Here’s what happens to your body when you start to PT regularly

Many of us who join the military were once considered “couch potatoes” when compared to the amount of daily activity we do while in the service. We may be a little out of shape in the beginning, but once we start a new physical regimen, something incredible happens to our bodies biologically.

When we put our bodies through physical exertion, we start to feel pretty awesome due to an increased heart rate, which pushes extra blood and fresh oxygen into our brains. This floods our brains with those amazing endorphins — which everybody loves.


However, the next day, your body typically enters into a phase called “delayed-onset muscle soreness,” during which you’re probably not so happy anymore.

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This soreness typical lasts for around 72 hours as your body rebuilds itself. The good news is that, as you continue to regularly work out, you’re less likely to experience a severe rebuilding process. So, start getting your bodies used to the process sooner rather than later.

Over the course of a few weeks, your body will produce mitochondria that convert carbs, fats, and proteins into fuel. Once you start getting into a regular workout routine, you can increase mitochondria production by nearly 50 percent.

That’s a sh*t ton!

With the increase in mitochondria production, your endurance increases and the exercises that you thought were tough three weeks ago may not feel so difficult anymore.

Exercising will also enhance your bone density, which directly lowers your risk of osteoporosis.

4 of the top reasons this diet is a must for Veterans
The disorder can be painful.
(ePainAssist.com)

Other physical health benefits include lowering your chances of developing arthritis, type 2 diabetes, dementia, and various types of cancer. Many exercise fans have also noticed a decrease in mental depression as workouts tend to reduce the levels of stress hormones, like cortisol.

A perfect way to boost morale.

On the flip side, starting a workout routine is just one piece of a larger battle. Service members and veterans need to focus on maintaining a healthy diet to supply proper nutrition to the body. Eating a whole chocolate cake after a workout might feel awesome as you take the first bite, but chow down for too long and you’ll start to feel sick.

Plus, you just wasted a solid workout.

4 of the top reasons this diet is a must for Veterans
Talk about a hardcore meal-prep session.
(Photo by Airman 1st Class Nathan Byrnes)

However, we understand the occasional cheat meal — we all do it.

Check out Tech Insider‘s video below to get the complete, animated breakdown of how awesome your body is at adapting once you start working out.

MIGHTY FIT

5 health tips you should think about on cheat day

You’ve spent week after week dieting to prepare yourself for your unit’s command fitness test because you want to do your absolute best and make weight. However, it’s hard as hell to stick to a diet with all those delicious foods out there to enjoy — we’re only human, after all.

Skipping out on tasty treats in order to shed a few pounds isn’t any fun, but it does work. However, we all deserve to cheat on our diets once every week or so to reward ourselves for making excellent progress. Like everything in life, properly cheating on your diet is all about timing and efficiency. Here’s how to do it right.


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Protein!

Add some protein

When people cheat on their structured meal plan, they tend to scarf down carbs and love every minute of it. However, adding some protein to your cheat meal allows all those carbohydrates to escort that nutrition into storage — which helps increase your metabolism.

By adding some protein to your cheat meal, you’ll continue to build lean muscle even after you ditch the diet. Also, adding protein will fill you up quicker, making you less likely to overeat.

Put some lemon in your water

About 15 minutes before your cheat meal, put some fresh-squeezed lemon into your water. This will help you digest food your body is no longer accustomed to consuming.

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Sit down during your meal

When tend to eat faster when we’re standing up. Sit down, slow down, and enjoy your meal. Not only will you fill up more quickly, it’s also more comfortable. This is your cheat day — treat yourself.

Chew your cheat meal slowly

When you scarf down a cheat meal, you typically don’t feel so awesome afterward. Consider chewing each bite of food around 8-10 times before swallowing. This process allows your body to release a hormone called leptin. When this unique hormone is released, it tells your body it’s getting full.

So, the more slowly you eat your cheat meal, the less likely you’ll earn those love handles back.

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Don’t skip your workout

After a solid workout, your body’s insulin sensitivity is higher and proactively absorbs nutrients. Your body has a tendency to take more of the positive nutrients out of that high-carb meal.

Resistance workouts are ideal for when you cheat on your diet.

MIGHTY FIT

Team RWB invites you to accept the 1776 Challenge!

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

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

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


Up for the challenge?

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

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

Learn More!

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

MIGHTY FIT

Do this every morning to relieve back pain

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

youtu.be

Step 1: Awareness: Move your pelvis

How are you living in your pelvis?

Are you anteriorly tilted?

Are you posteriorly tilted?

Are you neutral?

Are you already confused?

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.

How to Fix “Low Back” Pain (INSTANTLY!)

youtu.be

Step 2: Pain relief: The JC low back sequence

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.

Check out the full video above of me walking you through it and the video attached to this section to see JC walk you through it a second time.

Perform the sequence one time on each side daily. The sequence includes a set of 5-10 reps and then the burnout hold.

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

Strong glutes useful in: force production, fighting, the bedroom, and pain relief

(https://www.grapplearts.com/develop-powerful-bridge-bjj/)

Step 3: Butt strength: Bridges

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.

That’s a lot for one exercise.

Perform 2-3 sets of 10-20 reps daily.

Here’s some more on how to train your low back in a smart and safe manner.

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

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.)

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

(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.)

Here are some more great ways to relieve physical stress that you carry around all day.

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

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 michael@composurefitness.com.

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

More at www.composurefitness.com

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

Here’s what happens to your body when you pass out in formation

There you are, marching in a perfectly structured formation when you hear the command to halt. Along with the rest of your platoon, you stop on a dime. The whole unit looks well-disciplined as each service member stands up straight, assuming the position of attention.

You stand proudly in front of all your friends and family with your chest out and eyes forward. Then, suddenly, something weird begins to happen. You start to feel weak and your legs give out. You fall directly to the ground like a sack of potatoes.

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The next thing you know, your eyes open, you see the medic, and you realize you just passed the f*ck out in front of everyone. How freakin’ embarrassing, right?

Well, you just experienced what medical professionals call “syncope,” which is the loss of consciousness due to decreased blood pressure. During bouts of hypotension (lowered blood pressure), our brains aren’t getting the oxygen or glucose they need, so it shuts down as it tries to recover.

So, why would someone pass out in formation? Well, it could be one of several happenings within the body.


Fainting can be a reaction to intense stress triggers, like seeing something crazy, being exposed to heat, or standing for long periods of time. This is called a vasovagal syncope, and it occurs when the part of your brain that governs heart rate malfunctions in response to an external trigger. So, if you’re standing completely still in the heat for long enough and you start to feel lightheaded, this might be what’s happening behind the scenes.

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A sudden change of position may also be to blame. Our blood vessels change width to make sure every part of our body is getting the supply it needs. Sometimes, however, our vessels can’t keep up with the rapid changes to the body’s position. If you’re laying or sitting down, our heart rates are low. If we then quickly stand, our hearts have to speed themselves up in mere moments — sending blood rushing to the brain. This can cause momentary lightheadedness — and, in extreme cases, you might pass out.

Hunger may also be a factor in why your body shuts down. Your brain needs glucose to function — and glucose comes from eating. So, remember to snack before you take on those high-impact activities you like to do on the weekends.

Lastly, not properly hydrating is also to blame. Without enough water, your blood becomes thicker than usual. This causes your heart to work overtime to supply your brain with the oxygen and glucose it continually needs to sustain itself.

In general, some people are prone to passing out due to poor circulation while others may sometimes experience episodes of vasovagal syncopes. Unless injured by the fall, typically, no treatment is required. Most cases of syncope only last a few seconds, but if this event begins to happen more frequently, that person might have a cardiac condition.

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So, if you find yourself often passing out often, book an appointment with your doctor soon.

MIGHTY FIT

5 workout machines you should skip while at the gym

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

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

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

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


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Leg extension machine

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

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Calf raise machine

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

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Bicep curl machine

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

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Seated tricep extension

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

https://www.youtube.com/watch?v=LY5Dp0s4IxI

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Seated abs crunch machine

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

MIGHTY FIT

The SEAL behind the ’40 percent rule’ is a fitness beast

Some Navy SEALs follow a saying that, when you feel that you’re completely wiped out, you’re actually only 40 percent done and have 60 percent in the tank.


It’s an idea popularized by David Goggins, a SEAL who completed 14 races that were each over 100 miles long, and he did it most of it while on active duty with a potentially fatal heart defect that limited him to about 75 percent heart function.

Jesse Itzler, a billionaire who competes in some endurance events, met Goggins during a 100-mile race, one of Goggins’ first. Itzler was running as part of a 6-man relay team. The SEAL was running the same race on his own at 260 pounds.

 

4 of the top reasons this diet is a must for Veterans
Navy SEAL David Goggins runs with a news reporter during a press event. (Photo: U.S. Navy Petty Officer 2nd Class Michelle Kapica)

According to Itzler, Goggins’ feet and kidneys were shot when they met on the course. But Goggins kept going and, after they finished race, Itzler asked Goggins to come live at his house for a month and teach his family about mental resilience.

Itzler later wrote a book about that month and related stories of how the SEAL pressed him forward. Goggins did things like teaching Itzler to do more pull-ups than he ever thought possible by making him do 100 more after he thought he was already exhausted from doing about 18.

Goggins taught Itzler to leave his comfort zone by telling him about the 40 percent rule, which basically says that the feeling that you’re completely tapped out actually comes when you’re only 40 percent done; you still have 60 percent left in the tank.

4 of the top reasons this diet is a must for Veterans
(Photo: U.S. Navy Petty Officer 3rd Class Paul Honnick)

 

And that’s what most of the world knows about Goggins, but his story is actually more amazing than he gets credit for.

He kept running and began competing in triathlons despite a hatred of running. He did it to raise money for the families of fallen special operators, and he raised over $200,000 in three years by running more than 14 races of over 100 miles. 

Since beginning to run ultra-marathons in 2005, he has completed more than 50 of them. Clearly, the 40 percent rule works pretty well.

He competed in the Badwater 135 less than a year after running his first marathon and he placed fifth. He ran the race again a year later and finished third by running 135 miles in 25:49:40. That’s about 11:30 per mile for 135 miles.

 

4 of the top reasons this diet is a must for Veterans
(Photo: U.S. Navy Petty Officer 1st Class Dominique Canales)

Oh, and he did most of this while still on active duty as a SEAL. And he did most of it with a potentially fatal heart defect that was surgically corrected in 2009. The defect limited him to approximately 75 percent heart function before he was treated.

Goggins hadn’t known about the defect when he joined the Air Force and became a tactical air controller, or when he completed Army Ranger School, or when he completed Basic Underwater Demolition/SEAL training (BUD/S).

But he had the defect from birth and just kept pushing himself.

Goggins now completes speaking engagements where he focuses on pushing people out of their comfort zones and convincing them to stay there.

MIGHTY FIT

Fantasy Football After Action Report: Week 7

This was a strange fantasy football week. Consider which of these teams you’d rather have going into week 7: Team A (Matt Ryan, David Johnson, Kerryon Johnson, Will Fuller, Tyler Boyd, and Evan Engram) or Team B (Jacoby Brissett, Chase Edmonds, Latavius Murray, Marvin Jones, Zach Pascal, and Rhett Ellison). Team A, right? Well, that would leave you with a grand total of 16.8 points. Team B? 177.8 points. That’s why Janet from marketing is undefeated in your league right now.


Marvin Jones to the end zone today.pic.twitter.com/zuJb5LmTK0

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Blue chip medal

Jacoby Brissett, QB, Colts- Jacoby Brissett is 2nd in the NFL in passing touchdowns right now. His 14 passing TDs are only one behind the current #1 holders, and he’s played one less game than them. This is while playing without TY Hilton for an extended period of time, an insanely high red zone efficiency, and continuing to have balls dropped by Eric Ebron (as is tradition). Brissett is available in around half of leagues right now and is immediately worthy of an add.

Darren Waller, TE, Raiders- Darren Waller went into week 7 as the 7th highest scoring tight end In fantasy football (without a single TD, mind you). He finally broke pay dirt in week 7 and is currently the #2 fantasy tight end. Not bad for a player who was on the Ravens practice squad a year ago. He is Carr’s go-to target, and a bright spot in an offense riddled with weak air weapons.

Marvin Jones Jr, WR, Lions- You probably woke up Monday morning with a groan. Maybe you slapped at the snooze button on your iPhone, tricking yourself into eight more minutes of half-assed sleep before you had to drag your lifeless body into the shower and grab a handful of dry Cheerios before your commute to work. Marvin Jones most certainly did not wake up that way Monday morning. The Lions wideout had FOUR touchdowns on Sunday. Hell, he still might be asleep right now. But hey, he earned his rest.

Ezekiel Elliot, RB, Cowboys- Lost in the shuffle of up and coming RBs and electric WR performances is fantasy football’s half-decade stalwart, Zeke. He rushed for 111 yards, had 376 receiving yards, and a touchdown. When pressed about Doug Pederson’s over-zealous guarantee of a Philly win in Dallas, Zeke said, “We don’t give a f*ck what Doug Pederson says.”

“how many times did Melvin Gordon get stuffed at the goal line?”pic.twitter.com/Tr4Ye4cgDp

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Loss of rank

Melvin Gordon, RB, Chargers- After perhaps the least successful holdout in recent memory, Gordon, with a whole lot of dough on the line, re-entered the Chargers lineup as a shadow of his former self. His snoozefest of a performance on Sunday was capped with a fumble on the 1-yard line with 19 seconds left. The Chargers were only down by 3. Gordon may have lost much more than just the game.

Evan Engram, TE, Giants- Evan Engram was targeted five times on Sunday. He caught one of those for a measly 5 yards. This was against a mediocre Cardinal secondary, and with (an albeit hobbled) Saquon Barkley to draw defensive attention. Daniel Jones did him no favors, however, as he turned the ball over three times, and was sacked eight times. This does not bode well for the talented tight end moving forward. Consider trading him to a tight end streamer in your league if possible.

Devonta Freeman, RB, Falcons- On the list of “dudes-I-wouldn’t-want-to-fight-in-the-NFL” Aaron Donald would be #1 and #2— one for each fist. Devonta Freeman obviously doesn’t agree with this sentiment as he tried to toe-up with the behemoth monster Rams tackle, and was promptly saved by the referees from certain death (by being tossed out of the game). In addition, the Falcons continue to lose and play from behind, making Freeman’s running opportunities thin at best.

Derek Carr, QB, Raiders- Despite the box score, the Raiders played the Packers pretty close for 28 minutes. They were driving to the goal line for a would-be go-ahead score before halftime, when Carr rolled out to the right and dove for the endzone with a grip on a football that was so delicate that a light breeze in Lambeau would’ve been enough to knock it into the endzone for a touchback. It was eerily reminiscent of a 2017 incident of the same caliber. The Raiders lost the rock, and the Packers drove and scored before halftime to make it a 14 point swing. Carr is a mediocre fantasy play, and should be dropped in all but deeper 2QB leagues.

Nobody even laid a hand on Chase Edmonds @ChaseEdmonds22pic.twitter.com/Q9zKjwKkVx

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Promotion watch

Chase Edmonds, RB, Cardinals- Edmonds dominated the backfield this Sunday in spite of a (shaky) David Johnson return. He put up an insane 35 fantasy points, and is only owned in 17% of leagues. He should be picked up at all costs, especially considering he’s in an offense that has been putting up really good numbers at the behest of rookie sensation Kyler Murray.

Auden Tate, WR, Bengals- In the past five games, Auden Tate has a least six targets per game, alongside either a 50+ yard performance or a touchdown. That makes for a fairly reliable flex play for someone who could easily be snatched off the waiver wire this week. With Tyler Boyd playing a bit more quietly lately, and AJ Green not expected to return before November, he could be highly useful.

Kirk Cousins, QB, Vikings- Kirk Cousins hears y’all talking sh*t. Over the last three games, he has thrown for ten touchdowns and over 300 yards in every performance. Next week he plays against a Washington Redskins defense that would give up 30 points to Adam Sandler’s team from “The Longest Yard” making him the absolute top quarterback add.

Latavius Murray, RB, Saints- Murray came through for the injured Alvin Kamara in a big way: 119 rushing yards, 2 TDs, and five receptions for 31 yards. The Saints play the Cardinals next week, followed by a bye in week 9, so they will most likely opt to sit Kamara through two weeks to ensure adequate rest for the talented running back—making another full Murray game a more than viable RB option for next week.

#Raiders RB Josh Jacobs lays the truck stick on #Packers S Adrian Amos on his first carry of the game.pic.twitter.com/AyA1oPJCQp

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Badass hit of the week

Josh Jacobs

The days of bruising running backs seems to be over. Marshawn Lynch was the last living relic of days when Earl Campbell, John Riggins, Mike Alstott, and Jerome Bettis plagued NFL linebackers. That doesn’t mean that today’s running backs lack some pop every now and then. Take this absolute truck stick from offensive-rookie-of-the-year front runner Josh Jacobs, he takes Adrian Amos to the canvas on his first carry of the day. Pad level, son. Ice up.

MIGHTY CULTURE

How one former Green Beret is changing everything about NFL recruiting

Making it through selection to serve in one of America’s elite special operations units marks an unusual milestone in a service member’s career. Making the cut serves as the culmination of a lifetime of preparation and hard work, while simultaneously ushering in a new era full of brutal challenges, higher stakes, and even longer days ahead. Becoming a Green Beret is a lot like earning a spot on a professional football team: when everyone is elite, it takes something special to stand out.

Former Green Beret and current Director of Player Development for the Indianapolis Colts Brian Decker knows that, and he’s managed to quantify that something special into a model that improved candidate selection rates by thirty percent in his last Special Forces unit. Now, he’s brought that same model to the NFL.


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

Brian Decker

(Courtesy of the Indianapolis Colts)

“What Brian did was change the paradigm,” said Col. Glenn Thomas, Decker’s former boss at Fort Bragg. “People get accustomed to looking at things the same way and applying the same solutions to the same problems. Brian challenged our assumptions. He took things that had generally been intangibles and turned them into tangibles.”

Football is, in many ways, analogous for war, with a combination of strategy and brute force playing out in a melee of individual skirmishes with the singular goal of advancing deep into enemy territory. The stakes in a football game are lower than in war, of course, but in the minds and hearts of those playing, themes like sacrifice and commitment are just prevalent between the hash marks as they are on the battlefield.

The thing is, despite the hard metrics both NFL teams and military units have been measuring for decades (using tests to assess things like speed and strength), many would contend that once a person has proven their physical ability to perform at that level, the real elements that dictate success or failure tend to be less tangible. A timed run can’t measure a soldier’s ability to dig deep in a firefight, nor can a series of drills determine if a rookie could handle the incredible pressure of playing at the professional level.

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

Decker believes there are some things that set elite operators apart in all fields, whether we’re talking combat operations or professional football.

(U.S. Army photo by Sgt. Steven Lewis)

“One of the things about professional sports, rock climbing, parachuting, jumping from 123,000 feet in space to Earth, they’re all really hard things to do,” Decker explains.

“I think if you remove the sport, specific skills and domain from it, you find that (elite performers) are a lot alike. I think the demands placed upon greatness look a lot alike, regardless of field.”

Roughly half of all first-round draft picks in the NFL wash out of the league, and with so much money riding on these decisions, NFL teams have spent years trying to devise ways to predict a player’s success before they sign the contract. From Decker’s perspective, however, they simply haven’t been measuring the right things.

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

Teams are taking big financial risks with their draft picks. The entire franchise could be effected by these decisions for years to come.

(Swimfinfan on Flickr)

So Decker set out to quantify the unquantifiable–to find a way to use numerical measurements for seemingly intangible elements of a player’s personality like their drive or desire to succeed, their responses to stress, and their emotional intelligence. If all other things are equal, Decker’s approach states, it’s those qualifiers that will indicate the likelihood of a player’s (or Special Forces candidate’s) success.

The hard part is assigning hard numbers to such things in a uniform way, and while Decker won’t reveal the exact metrics he uses for his assessments, the success his program has been enjoying in the Colts’ locker room seems to speak for itself.

“Every team in the league is doing a lot of work in terms of psychological evaluations, and has been doing it forever and ever,” says Joe Banner, the former Browns CEO who gave Decker his first job in the league in 2014.

“But his approach, and the types of questions he asks, and his ability to synthesize information and get to the right conclusions, that part of it is absolutely groundbreaking. There is nobody in the league doing what he’s doing as effectively.”

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

Last season the Colts went 10-6, marking a turnaround for the franchise.

(Indianapolis Colts)

Once Decker has met with a prospective player and made his assessments, he always follows the math up with five specific questions meant to steer his line of thinking:

Does this player have a favorable development profile?

Does he have a profile that supports handling pressure and adversity?

Does he have a good learning and support system?

Is he a character risk, and if so, how do we understand that risk and help this player?

Is he a good fit?

But it takes a lot more than assigning some figures and asking lofty questions. Prior to this season’s draft, Decker interviewed and assessed over 160 players. Next year, he plans to top 300.

“This is a commitment industry,” Decker, who served in the military for 22 years, explains. “That’s another thing I like about football. You can’t just be here for the T-shirt. You gotta give a pound of flesh to do this.”

MIGHTY FIT

3 reasons you’re too much of a wuss to join this chick’s gym

4 of the top reasons this diet is a must for Veterans
Military Muscle Gym (MMG) is located in Davie, FL, near Tampa.


You might recognize Kelsey De Santis as the Marine Corps martial arts chick who invited Justin Timberlake to her Marine Corps Birthday Ball, but did you know she also owns a gym in Florida?

Military Muscle Gym is located in Davie, near Miami, and boasts workouts that look a lot like a combination of Cross Fit and the Marine Corps Martial Arts Program with a little bit of boot camp sprinkled in.

And it’s too badass for you.

Why? I’m glad you asked:

1: It’s the Marine Corps and if you’re not a Marine, you’re probably going to break yourself. De Santis started the gym with three other Marines, two of whom are former infantrymen and one a former artilleryman. Their PT game is stronger than yours. Of course, you could try to prove me wrong here, in which case…

2: You might cry when the Marines wandering around the gym walk up behind you and “motivate” you to work harder. In fact, if you’re not crying by the end of your workout, you’re going to cry the next day when you wake up sore as hell.

3. You don’t want to get beat by a girl, and Kelsey is as hardcore as they come. Check out the video below, or the Facebook page for more info and pictures on what exactly is happening at Military Muscle Gym, and you’ll see just how awesome she is. Of course, if you do end up going, it doesn’t break you, you don’t cry, and you don’t mind being out performed by a girl, the teamwork might be a challenge.

Think you have what it takes to take on Military Muscle? Go try it out, and let us know what you think.

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