Whether you just got back into working out after a long hiatus or you’re just switching up your game, everybody has one thing in mind when it comes to fitness: results. Improvement is the name of the game, but along the gradual transition from flabby to fit, it’s not always easy to see how far you’ve come with the naked eye. That’s why we big-brained monkeys prefer quantitative measurements of our progress: something with numbers that change over time. For many of us, that means making regular stops at the scale… for better or worse.
We tend to think weight is a reflection of fitness, but there’s a lot more to it than that.
(U.S. Air Force photo/Airman 1st Class Alexander Cook)
The thing is, your scale isn’t all that good of an indicator of how well you’re doing. While keeping tabs on your weight is never a bad idea, it’s important to remember that your weight will fluctuate quite a bit throughout your weight loss journey. There are a number of variables, for instance, that can affect a person’s level of water retention throughout the week — causing your weight to fluctuate up and down and really taking the wind of your proverbial fitness sails when you’re reveling in every pound lost.
And of course, there’s the long-held truth that muscle mass weighs more than fat, despite taking up considerably less space. If you haven’t worked out in a while, chances are good that you’re not just changing the shape of your body, but also it’s physical makeup (to an extent). As you burn fat and develop muscle, your body simply isn’t composed of the same ratio of materials it was the first time you stepped on the scale–really sucking the value out of a comparison measurement.
Think of the human body as a 200-pound pile of clay sitting on a scale. Someone lowers a curtain so all you can see are the numbers on the scale. Behind that curtain, someone removes thirty pounds of wet clay and replaces it with thirty pounds of marble. From your vantage point on the other side of the curtain, nothing has changed, but in reality, there’s been a dramatic shift in the body’s makeup.
The way 180 pounds looks on you may be different than how it looks on professional body builder and Senior Airman Terrence Ruffin, but to the scale, you’re one in the same.
(U.S. Air Force photo/Samuel King Jr.)
The scale isn’t a measurement of body makeup, it’s simply a measurement of weight. As your body makeup changes, the scale may not reflect your hard work… but that doesn’t mean you’re not making progress.
For the sake of your sanity, try to limit trips to the scale to once a week or fewer–just often enough to keep tabs on your weight as one metric of your progress, and most importantly, don’t get down on yourself when the number doesn’t keep shrinking week after week (when weight loss is the goal). Instead, if you really want to get a sense of how far you’ve come, there’s one old gym rat trick that has served me better than any scale: an old, familiar tee shirt.
Pick one of your old-standby tee shirts, the ones you wear when hanging out with friends or lounging around the house. The more used to the shirt you are, the better. Then wear it for a day, wash it, and set it aside for a month. I know it sounds crazy, but it’s really as simple as that.
The most important physical improvement I made in my twenties was losing that stupid necklace.
After a month goes by, put the same shirt on and feel how differently it hangs on your body. That’s progress. Your shoulders may have filled out, your midsection may have shrunk down, and the way you stand may even shift slightly as you gain strength and confidence. The scale may only say you lost five pounds this month, but the way your shirt fits will tell you that you’ve made some significant strides nonetheless.
Now, if you’re a numbers-driven type of person, qualitative measurements might not sound all that appealing to you. Of course, this method isn’t intended to replace body fat measurements (when done properly), performance figures from your workouts, or even that dreaded scale… but at its heart, fitness really is about how you feel. It’s about feeling healthy, feeling capable, and feeling like your hard work is paying off.
You can’t get that from a scale, but you can from that old Voltron tee shirt in your drawer.
Every day, countless Americans walk into their local grocery stores and purchase the foods they believe to be healthy based on the packaging and labels. In the fitness world, “trap foods” are those that might seem healthy, but aren’t very good for you in reality.
Many food distribution companies trap you into thinking that if you buy their colorful products, you’re getting the most nutrition possible, meeting your health goals. Keep an eye out for these foods that look healthy on the surface, but are packing lots of nutritional heft on the inside.
Who doesn’t enjoy a tasty sushi dinner, filled with delicious slices of epic-looking fish? I think we all do. Unfortunately, this type of cuisine can have a surprising number of calories — rolls range from 400 to 900 calories each. Since we tend to order a few rolls at a time, you’re looking at eating 1,000 or more calories in a single sitting.
On the flip side, sushi is a reliable food source if you’re trying to bulk up.
Looks freakin’ delicious, right? Well, unless you put a yogurt parfait together at home with fresh ingredients, you can’t guarantee that it’s not loaded with tons of corn syrup and sugar — which are the last things you want while dieting. Instead of buying something prepackaged, you can make your own by purchasing unsweetened Greek yogurt and fresh fruit. That’s all it takes!
Although the addictive dip contains oodles of healthy and delicious avocados, store-bought varieties are often loaded with sodium. Additionally, this Hispanic treat is so good when garnished with a little lime and cilantro that we tend to overeat.
Traditionally, we eat the dip with high-calorie corn chips, flatbread, or tortillas, further adding to the calorie count.
Various ‘fruit juices’
Don’t get fooled by the labels while walking down the fruit-juice aisle. The packaging on these products is particularly deceptive. They do their best to make the juice appear light and airy by showing off delicious, ripe fruits but, in reality, they’re loaded with processed sugars.
Pay particular attention to the labels that advertise “cocktail juice.” Those are loaded with sugar and will break your diet in a heartbeat.
When put on display, deli meats look like a beautiful buffet of perfectly rolled and stacked bite-sized snacks. From a glance, the meat looks fresh and healthy. In reality, however, it’s quite the opposite. Deli meats are often packaged and, in order to stay good for many lunches to come, they’re crammed with sodium to extend shelf life.
I took the top 50 products for sale on bodybuilding.com, broke them down into their parent categories, and am now telling you which you should buy and which you shouldn’t even take if it’s free. In part 1, I covered Protein powder, pre-workout, and creatine. You can read that one here.
Now it’s time for the most controversial of all sports supplements, BCAAs, and a potentially novel look at multivitamins. Plus, the final word on fat burners.
I’m going to be 100% blunt here. BCAAs are 100% useless and redundant if you are eating an adequate amount of dietary protein and/or supplementing with protein powder.
They do little more than supply you with enough amino acids to have a muscle protein synthesis response.
They don’t give you energy. That’s typically the caffeine added to many BCAAs.
They don’t burn fat. That also is typically caffeine or another stimulant that raises your metabolism/body temperature in a small way. That being said, whatever the “fat burner” is in your BCAA blend, it is not a true fat burner. There is no such thing as a supplement or substance on the market that directly targets body fat and only body fat. That’s not how the human body works.
If you like to train, ‘fasted’ BCAAs may have some efficacy. Recognize though that BCAAs DO break your fast, and you are no longer technically in a fasted state. Anyone that tells you otherwise probably endorses fasted training somewhat exclusively and sells BCAAs.
I’m happy to address any issue you have with my opinion on BCAAs in a future article. Send me an email at email@example.com, and I will include a direct response to you.
There is no evidence that I’m aware of that suggests that there is any post-workout supplement that is better at replenishing the body than a regular meal of whole foods that includes an adequate portion of protein (see the protein powder section above), vegetables, carbohydrates, fats, and salt.
That’s all I’ll say about post-workout supplements. They are solidly the biggest lie that supplement companies are trying to sell currently. Just have a meal instead. Check out the above video to understand how the anabolic window is more like a barn door.
The majority of fat burners that have any form of measurable effect like Yohimbine have much more noticeable side effects that, in my opinion, completely negate any benefit.
If you actually are ready to lose fat, then consult the Ultimate Composure Nutrition Guide. I give a very simple step-by-step process for you to start losing your unwanted fat for good. Oh yeah, and it’s much cheaper than any fat burner…IT’S FREE. Get it in my Free Resources Vault here.
If you’re a skeleton you should probably be taking a multi.
(U.S. Air Force photo illustration by Staff Sgt. Alexandre Montes)
I prefer to adopt the stance that Examine.com has taken on the multivitamin. Basically, you should only consider taking a multivitamin if:
You’re at risk for a nutritional deficiency and can’t adjust your diet.
You can find a multivitamin that will address the previously mentioned deficiency.
And buying the multivitamin is smarter financially/ logistically than buying individual micronutrients.
I like to add one more caveat to the above criteria though.
You’ve talked to your doctor/medical professional about what you may be deficient in and, if appropriate, have been tested to see if you are in fact deficient.
That may seem like a lot. I know, but it’s a far cry better than blindly taking a multivitamin to solve some unknown issues that may not even be a concern in the first place. You’re basically just throwing money away if you’re taking one and don’t know why, you’re also missing out on an opportunity to get to know your body a little bit better.
What’s more, is that many multivitamins are so “multi” that they don’t contain enough of any one vitamin or mineral to be effective at combating a real deficiency.
With access to Google and most doctors wanting to constantly prove how smart they are, it’s pure laziness on your part to not look a little deeper into your actual mineral and vitamin needs. Here’s a great place to start.
In part 3 I’ll finish off with Intra-workout supplements, Testosterone boosters, Omega 3 Fatty Acids, Pump Stimulators, and Mass Gainers. I’ll then finish off with some overall guidance on how to look at supplementation in general.
As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at firstname.lastname@example.org.
As always, when it comes to nutrition your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.
If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group post in there, which category of sports supplements that I covered in this article are you most disappointed by.
The National Football League has been plagued by questions of patriotism in the last few years. But whether or not the NFL kneels or stands this year, it’s important to remember that some of the players and coaches have served, too.
1. George Halas
Halas was instrumental in the creation of the NFL and responsible for founding the team that went on to be the Chicago Bears in 1920. Nicknamed “Papa Bear,” Halas coached the Bears for 40 seasons, leading them to six NFL titles. Halas served in the Navy during World War I and returned to Navy service from 1942-1945.
2. Ralph Wilson, Jr.
Enshrined in the Hall of Fame in 2009, Wilson founded the Buffalo Bills following his service in the Navy during World War II. He was also instrumental in the merger between the AFL and the NFL in 1970.
3. Kevin Greene
Greene retired from the NFL in 1999 and ranks third among all-time sack leaders. He led the NFL twice in that category with an impressive career playing for the Steelers, Rams, Panthers, and 49ers, with five appearances in the Pro Bowl. Greene was a member of ROTC at Auburn and served 16 years in the Army Reserves.
4. Alejandro Villanueva Martínez
Villanueva is an offensive tackle for the Steelers. A veteran Army Ranger, Villanueva was a captain in the Army, served in Afghanistan, and was decorated with a Bronze Star.
5. Tom Landry
Hall of Famer Tom Landry was a coaching phenom for the Dallas Cowboys. He led his team to two Super Bowl titles and had 20 straight winning seasons. Equally impressive was Landry’s service in the Army Air Corps during World War II. The B-17 co-pilot flew 30 missions and survived a crash in Belgium. He passed away in 2000 at age 75 as a legend and a hero.
6. Dick “Night Train” Lane
The Hall of Famer had an incredible 68 career interceptions during his time with the Los Angeles Rams, Chicago Cardinals, and Detroit Lions. For nine straight years (1954-1963), Lane earned first or second-team All-NFL honors. He played in seven Pro Bowls and during his rookie season, had an unprecedented 14 interceptions – a record that still stands today. Lane served in the Army during both World War II and the Korean War.
7. Roger Staubach
Staubach, nicknamed “Captain America,” won the 1963 Heisman Trophy during his time as quarterback at the U.S. Naval Academy. After graduation, Staubach served his commitment in the Navy, which included a tour in Vietnam. Following his service, Staubach joined the Cowboys and played in Dallas for all 11 seasons of his professional football career. During his tenure, the Cowboys won two of their five Super Bowl appearances.
The list of NFL greats who served their country continues with inspiring men like Pat Tillman, George McAfee, Mike Anderson, and so many more. But for every big name in the NFL, there are countless men that gave up their football dreams to serve their country.
You may not have heard of Jack Ankerson, but he only played three NFL exhibition games in 1964 before Uncle Sam called him up to serve his time. By the time his commitment was done, so was his chance to play in the NFL. But Jack, like so many others who chose service above self, is everything that’s right with America and the sports we love to watch.
Whether they’re a hometown hero or a household name, we salute all of our football playing and football-loving veterans.
In terms of physique goals, many men are looking to lean out everywhere while adding bulk to their arms to fill out their sleeves. It’s what a lot of us like to call, “having tickets to the gun show.” Many of us balk at doing cable exercises instead of lifting weights, but it’s not either or.
The biceps are composed of two muscles: the long and short heads. To bulk them up fully, you’ll also need to include some work on the triceps as well. This vital muscle group is made up of the lateral, medial, and long heads.
Now, we all know that using dumbbells is a great way to add size your arms, but your body will adjust to those same exercises after a time, and you’ll notice your results start to plateau. So, many gym professional move over to the cable machines to mix things up and continue to grow those massive arms.
If you’re ready to bulk up those biceps and triceps, here’re a few cable exercises you should try.
While facing the cable machine’s pulley system, grip the straight bar with your palms facing down. Next, take a step backward while keeping your back straight. Your elbows should remain close to your body throughout the movement.
Once you’re ready, use your triceps to push the bar downward until your arms are fully extended, but don’t lock your elbows. Hold at the peak of the rep and feel the tension in your triceps for a brief moment before slowly raising the bar back up.
While facing the cable machine, pick up and grip the EZ-curl bar with your palms facing up. Keeping your elbows down by your side, lift against the resistance in a curling motion, pulling the bar toward your chest while squeezing your biceps. At the peak of the movement, hold that squeeze for a second before slowly lowering the bar.
While facing away from the cable machine, hold the ends of the rope in your hands above your head and keep your elbows pointed upward. As you begin the rep, move the rope ends outward as you extend your triceps. Stop the rep just locking out your elbows, hold weight in place for a moment, and then return the rope to its starting point.
These are similar to dumbbells hammer curls. Grab onto the ends of the extension rope, stand up straight, and take a small step backward. Next, do a controlled hammer curl up and, as always, squeeze those biceps at the peak of the rep before slowly lowering the rope back to the original position.
This is a slightly unconventional arm-strengthening exercise. Unlike the others, you lay flat on your back with your feet positioned on the floor for extra stability. So, grab on to the straight or EZ-curl bar with your palms facing up and carefully move into a lying position.
Keeping your elbows down by your side, lift the resistance in a curling motion toward your chest, making sure to squeeze your biceps for maximum effect. As always, you’ll want to pause for brief moment at the peak of the movement before slowly lowering the EZ-curl bar back to the starting position.
Most people assume that if they jack up the amount of activity they do, they will be able to “burn” the most calories and lose the most weight.
In reality, the largest factor contributing towards our daily calories burned isn’t our activity, no matter how much we run or how many times we visit our local Box in a day–it’s our resting metabolic rate.
Resting metabolic rate is the amount of calories we burn just from existing. It’s about 75% of all calories burned in a day. By figuring out how to manipulate it, we can have the largest impact on total calories burned and melt the most fat off our frames.
The question then is what type of exercise will impact resting metabolic rate the most?
Squats work nearly every muscle in the body… Including the smile muscles.
When we lift weights, we are causing (healthy) damage to our muscles that requires repair. That repair requires a lot of energy that can take up to 48 hours to complete.
In a properly set-up training plan, each session gets progressively harder and causes more damage than the previous session, which causes the body to work harder to repair it, and therefore, to burn more calories in its resting state.
The repair process also ensures that you are bigger, which requires more energy just to sustain your size. It literally increases your resting metabolic rate!
Your body is like the barracks that young E-dogs live in. Lifting is like Libo. When it occurs, things get messed up and need repair.
The repair process in the barracks gets things back to baseline. But depending on how hard they threw down, sometimes things need to get reinforced, like doors. On the next Libo, it’s going to take a much harder drop kick from LCpl Schmuckatelli to knock in that door.
The repair process in your body reinforces your muscles every time you cause muscular damage through weight training, so that you are always getting stronger and burning more calories.
No one in the history of running has ever started running like that.
If you want to be muscular with a low percentage of body fat, lifting is a better choice than cardio. The primary purpose of cardio is to work your cardiovascular system, NOT to burn fat. The amount of calories that cardio burns is limited to just the moments you are actually running. Unlike lifting, where the body continues burning calories during the repair phase for 48 hours after your training session, for cardio, there is no significant after-effect.
When we run, we are working out our hearts. As a result, when we run at a long slow pace, cardio forces the rest of our body to become more efficient at moving by doing things like improving our form and shedding excess body weight indiscriminately, which often means shedding muscle. Cardio prefers to make the muscle it doesn’t shed more efficient and thrifty, rather than larger, stronger, and hungrier for energy.
Essentially, running just makes you a more efficient runner, as the body optimizes its processes so that you actually use as little energy as possible, rather than burning more calories. It’s common for people doing cardio for weight loss to completely plateau after awhile, because their body’s gotten really good at doing cardio. They might spend an hour on the elliptical machine and burn almost no fat at all.
Running makes you more efficient at using the energy you already have.
If you’re a runner, running a mile at your current weight burns fewer calories than it did when you were obese and had terrible running form.
In our barracks analogy, cardio is the new Commanding Officer that takes away Libo. What that CO is really doing is taking away the opportunity for the repair process to make the barracks more resilient against drop kicks.
Over time, not only are you burning fewer calories while running than you used to, but you are burning fewer calories in general because you have less muscle mass.
Worse yet, if you don’t compensate for this change in body weight and total calories burned in your diet, cardio can potentially cause you to actually GAIN FAT.
It takes a lot more than just weightlifting to look like this. Gains like this are made in a lab…
When training, if you aren’t causing damage to your muscles through resistance training, your body is instead trying to figure out how to do that training more efficiently. That efficiency will come with less fat burned over time.
The most effective way to increase the amount of energy you burn in order to facilitate fat loss is by resistance training.
The alternative, cardio, comes with the negative side effect of indiscriminately targeting muscle as well as fat in its purge towards efficiency.
If you want a more in-depth explanation of how these two types of exercise work, check out this article on the topic.
Chantae McMillian Langhorst is an Army spouse of two years, currently stationed in Georgia while her husband trains to be a helicopter pilot. She’s also a mama to one-year-old Otto, Olympic athlete and just won the coveted title of “Titan” for the central region on NBC’s the Titan Games, hosted by “The Rock” Dwayne Johnson.
She’s just a little busy.
Even before her husband decided to join the Army, Langhorst’s life was already deeply rooted in the military. Both of her parents were in the Army when they met, while stationed overseas in Germany. They would go on to serve and retire after 20 years each. Langhorst shared that she absolutely believes being a military kid helped her become more adaptable and independent. She knows those experiences served her well and helped mold her into the person and competitive athlete that she is today.
Langhorst graduated from Rolla High School in Missouri as a track and field athlete. She was also selected as a Nike All American. She received a scholarship to the University of Nebraska and began competing in the heptathlon. During her time in college, she received the coveted title of All-American five times while competing. After graduating with a bachelor’s degree in art, she was approached by a coach who suggested she continue competing.
This time, in the Olympics.
“One of the best times of my life was learning about myself, how hard I could work and being able to dig deep and figure things out,” said Langhorst. In 2011 while training to compete in the Olympics, she suffered a devastating injury to her patellar-tendon in her knee during a high jump. Although she would never want to go back to that time in her life, Langhorst believes pushing through to heal from that injury to qualify for the Olympics made her a stronger athlete in the end.
Despite that injury, she made the U.S. Olympic team. Although Langhorst didn’t medal, she credits making it to the London 2012 Summer Olympics was one of the greatest achievements of her life.
In 2014, she found herself in Ohio training for the 2016 Olympics. Langhorst became a track and field coach at the University of Dayton. She also met her future husband, who was a sports trainer at the time. In 2015, she was selected for ESPN’s famous body issue. Although she didn’t make it past the trials for the 2016 Olympics, she didn’t give up. Langhorst began exploring the winter Olympics but stopped once she was faced with a surprise.
She was pregnant with little Otto.
Langhorst’s husband had begun the process of joining the Army and knowing that little Otto was on the way, they were even more excited for their new journey. They married in 2018 and he went off to Army training in 2019. After his graduation, they were stationed in Fort Rucker, Alabama, where he began helicopter pilot training. Then, Langhorst received an interesting phone call.
The Titan Games wanted her to try out.
They flew her out to Los Angeles in January of 2020 for a combine. A few days later, she was told she made the cut and would need to get to Atlanta to start filming. For 20 straight days she was involved in competitions twice a day and filming 12 hours a day. Langhorst describes it as an amazing experience but also exhausting. She also shared that there wasn’t much food. “I look so shredded on TV because I was eating like a bird,” she said laughing.
Langhorst became a Titan, swiftly eliminating her competition in the first episode.
“I hope I can inspire people,” she shared. Langhorst said that she understands how easy it is to get lost in being a military spouse and putting the service member’s career before your own. She found herself doing it before that call from The Titan Games. “Spouses need to know that they can still achieve a lot – even with a kid,” she explained. Langhorst said that having Otto gave her more purpose and the fuel to work even harder to make him proud.
These days, Langhorst is training for the Olympics again with the goal of medaling. Even with her super athletic abilities and tunnel vision goals, she’s absolutely human. She loves donuts, although she doesn’t indulge often. Fun fact: She loves training barefoot. Langhorst is also an artist who loves to paint and still searches for four-leaf clovers, something she always did with her dad who passed a few years ago. Now when she finds one, she feels him with her.
Langhorst has come a long way from the young girl who had her goals written on her bedroom ceiling. She hopes that her story of persistence and drive will encourage others to live their purpose. Langhorst has achieved so much in her life already, but she isn’t done yet. She’s just getting started.
To learn more about Langhorst, check out her website. You can also follow her on Instagram and Facebook as she takes you on her journey to the Olympic trials.
There’s a reason why elite Special Operations courses always begin with intense physical training. The shock value of initial stress overload is the best discriminator while assessing an individual or group’s willingness and capacity to accomplish difficult tasks. It’s because after twenty minutes, when you are tired of holding a log over your head, you can’t fake it any longer. When the pressure is on and the stress increases, your true personality comes out.
The vocal, motivated cheerleader types who try hard to encourage others? They suddenly shut up. The pessimists who are there because they were told to be there but don’t really want to be there? They suddenly quit. The eternal optimists who are always positive and see the good in everything? They suddenly wonder if they have what it takes to make it in the first place. The playing field is now even because everyone is in survival mode and doing whatever it takes to get by. Fatigue makes cowards of us all.
Eventually, there is a moment when everybody is miserable and focused on themselves. Our heads are down, and we are contemplating when the suffering will end. As the level of stress increases, our brains narrow our focus, and our sensory attention goes inward. Our body language reflects, as the pupils dilate, heart rate increases, breathing intensifies, heads go down, shoulders slump, and our thoughts begin to race: What in the hell did I get myself into? When will it all end? How much longer can I keep this up? Is it all worth it?
During log PT on day one of selection, for whatever reason, almost counterintuitively, even though it spent energy on something that was risky, I looked up. I looked up and looked around. I deliberately chose discomfort. The guys around me were all suffering just as badly as I was, if not worse. In that moment, my friend Pat lifted his head up as well. He looked around, and we looked at each other. He shouted, “Let’s go, J. You got this!” I shouted words of encouragement back at him, even though it required energy that could have been used on myself.
More guys lifted their heads and looked around. We began to focus on one another rather than on ourselves. Looking up became infectious. Strangely enough, we began to forget about our pain, the time seemed to move faster, and the log felt lighter. The reality is that nothing changed about the situation except our attitudes. The conditions still sucked, it was hot as hell, our bodies still strained, and the logs didn’t get any lighter. It was our minds that had changed. We began choosing how we thought, deciding where to direct our attention and energy.
In these difficult moments, situations that make or break individuals and teams, we find our collective purpose. When the pressure is on and you’re on a team, it’s never about you. It’s about the people to your left and right who are going through the experience and process with you. In this moment, I found purpose. My purpose was to make the team succeed.
Misery is suffering without a purpose. The guys who make it through these types of courses are the guys who experience an aha moment. When they realize that they’re not alone. That they are on a team and the success of the team is more important than their own personal success.
The people who don’t make it are the guys who are self-centered, who don’t risk any energy that doesn’t immediately serve their own interests. The people who don’t look up.
The secret to the elite mind-set of Special Operations Forces, no matter how many books you read or podcasts you listen to, is to look up.
The same “look up” mind-set applies to the everyday mundanity of real life. As a lot of well-intending families do, my wife and I are committed to attending church services every Sunday. As a couple with young children, parenting lessons come early and often. Our daughter is a toddler with boundless energy, which means that we spend a good majority of the service outside in the foyer. Whenever she acts up, screams, or causes a distraction during the sermon or in Sunday school, we do the polite and sensible thing and remove her from the situation.
After several months of faith in the foyer went by, my wife and I looked up at each other and asked ourselves, “What are we doing here?” We don’t hear the sermon; we don’t hear the Sunday school lesson. We just sit out in the foyer and distract our daughter. What’s the point of getting up early and getting dressed to come to church and play with our daughter in the foyer?
I thought back to my experiences during log PT. I was embarrassed that I had forgotten that critical lesson from years ago. I realized that I wasn’t going to church for myself. I was going for the other members of the congregation. I asked myself, “What can I do this Sunday to serve the church and church members’ needs?” Sitting out in the foyer with a screaming daughter, maybe all I could give was a hello or a smile. If that was all I could give, then I would give that. For me, Sundays are sacred because they represent our commitment to spending that quality time together in fellowship to reflect and celebrate our common values and beliefs. This is the foundation of our collective purpose. Is the quality of time we invest now showing an immediate return? Certainly, not immediately, but that’s a limited and short-sighted way of looking at the situation. That’s the same reason why people decide to quit: the log is too heavy right now, and they want to make the pain stop. It’s not about the log, and it’s not about the foyer. It’s about the people to our left and right.
We chose a different perspective and approach to the situation. Through this choice, we realized that if we continued our routine, our daughter’s behavior would eventually improve. By the time she is old enough to know better, this routine as a deliberate and weekly choice will not just be something she does but an integral part of who she is. Suddenly on Sundays, chasing my daughter in the foyer doesn’t seem as bad as it once did.
Working out in the military is like breathing oxygen — it keeps you going. Every troop is required to train their bodies to make themselves stronger, both mentally and physically. Not only does exercise toughen you up, it’s a great way to relieve the work-related stress we carry with us throughout the day.
Although the military provides service members with some pretty upscale and modern fitness centers, those who are deployed to the frontlines have to come up with some clever ways to get that daily muscle pump.
Also known as TRX, this specialized suspension system was developed by former U.S. Navy SEAL Randy Hetrick. All you need is a set of TRX straps and a sturdy platform on which to fasten them. The amount of exercises you can do with this contraption is limited only by the operator’s imagination.
You can’t start building a gym until you have a set of TRX straps on deck. (Alex Green YouTube)
2. A dip rack
Engineer stakes and Hesco barriers are readily accessible while stationed on a FOB. So, simply grab two engineer stakes and stab them into the Hesco and, boom, you’ve got yourself a dip rack.
3. The mighty sandbag straight bar
You can either tie a full sandbag to a metal pipe with 550 cord or rip a hole in the bag and slide the pole through. Either way, you now have a weight with which to do a few arm exercises.
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)
Alright, so there’s no construction required here, but wherever you get stationed, if there’s armored vehicle driving around, you can find a tire and start flipping that sucker.
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)
When armored vehicles break down or get damaged, they get towed out of trouble using heavy metal chains. Guess what? If you tactically acquire a set or two, you can now lift the hell out of them as many times as you want.
6. Pull-up bar
Pull-ups are some of the best strength training exercises for someone looking to build up their upper body — and they’re also the most accessible. All you’ll need to set up a station is a sturdy bar and a structure to mount it on.
So here’s the story. I normally run a few times a week, strength train and figure skate as often as I possibly can. (What can I say? I love knife shoes.) I’ve since gone through several quarantine phases. It started with, “I’m going to use this time to be in the best shape of my life!”…aka denial. It was then followed by stress baking, boredom snacking and finally my current stage: Trying my best to find balance.
Instead of stressing myself out with rigid fitness goals, I’m listening to my body and choosing workouts I actually feel like doing. For motivation, I’m trying a new fitness challenge each day to appreciate everything my body can do. (Even when I’ve eaten more onion and garlic pretzel chips than medically recommended.) These are a few of the exercises I’ve tried so far…can you do them all?
Stand Up From the Floor…No Hands Allowed!
Okay, this one sounds deceptively easy. Lay down on your stomach and try to get up without using your hands for help. Roll over, sit up, bend your knees, lean forward and try to rise to your feet. It doesn’t require exceptional strength, but you do need to have decent flexibility throughout your hips and hamstrings.
Balance on One Leg for 60 Seconds
Another exercise that sounds crazy easy, except that you have to do this balanced on the *ball* of your foot. You don’t have to raise all the way up to your toes, but your heel must be lifted off the ground for it to count. Start out with one hand on a chair or countertop for balance. First, lift your free leg up, keeping your foot pressed lightly against your standing leg for stability. Then, lift up onto the ball of your foot and start the timer.
This is a test not only of balance but of the strength of all the stabilizing muscles from your calves to your core. Thirty seconds and up is considered good, and 60 seconds is excellent. Pro-tip: Try focusing on keeping a tight core and flexing your glutes to hold the position longer!
Hold a Plank for 2 Minutes
The humble plank is a great, full-body exercise, and it’s pretty tough. Just hold the “up” part of a pushup as long as you can, making sure your back isn’t arched and your butt isn’t sticking up in the air — save that for yoga class! While you only need to hold planks for around 30 seconds to benefit from them, it’s fun to see how long you can hold them! (Not to brag, but I did it for 3.)
This is the toughest one on the list, hands down. To do a pistol squat, you extend one leg straight out in front of you and squat down to a minimum of 90 degrees- some people can go all the way to the floor! It’s super tough, and you need more than just strength. You need a ton of flexibility to keep your free leg from hitting the floor. A cheat as you work your way up to a full pistol squat is to hold onto a railing to lessen the resistance. I managed 5 before I couldn’t make it back up and fell on my butt.
Which exercise was the toughest for you? Hopefully, you surprised yourself!
Christian Kirk, WR, Cardinals- The Christian Kirk bubble has finally burst. The young receiver exploded this past Sunday, hauling in three touchdowns on the way to ending his TD-drought on the season. Murray is steadily gaining confidence, and Kirk is getting more red zone looks as Fitzgerald looks on nodding proudly and stroking his long white beard. All signs point to massive value for Kirk.
Derrick Henry, RB, Titans- Derrick Henry is currently 5th in the NFL in total rush yards. That’s thanks in major part to his 32 fantasy point performance in a win over the Chiefs. The Chiefs’ defense is questionable, but what’s not questionable is Henry’s workhorse load, especially with a quarterback like Tannehill, who is green to the offensive system.
Ronald Jones, RB, Bucs- Are the Buccaneers good? Is milk good for you? Who cares! The Bucs have produced two of the best fantasy scoring WRs this year, and now Ronald Jones looks to be a borderline RB1 tier player moving forward. The big upside to Jones as of late is his pass-catching ability—8 receptions for 77 yards.
Patrick Mahomes, QB, Chiefs- That knee seems to be holding up just fine. Mahomes returned with his superman cape still intact, and although the Chiefs suffered a surprising loss to the Titans, Mahomes continues his dominance as a fantasy stalwart. He even added some razzle-dazzle on a jump pass across the middle of the field for a 63-yard score.
Seeing Cooper Kupp’s stat line from today:pic.twitter.com/qdpzx9MIwi
Stefon Diggs, WR, Vikings- Diggs just posted his second consecutive sub 5 point fantasy performance. Diggs has always been streaky; the truly concerning reason to be cautious moving forward is the fact that his last two duds came in games where Thielen was sidelined. Even with the lion’s share of targets, Diggs cannot seem to get anything going lately.
Cooper Kupp, WR, Rams- Congratulations reader! You had as many catches, touchdowns, and fantasy points as Cooper Kupp this week. The Pittsburgh defense (apparently amazing now???) shut Kupp down, and highlighted just how hobbled the Rams offense looks this year with a banged-up Gurley. Goff could not get anything going, and with a tough stretch of good secondaries to come, now may be the time to trade Kupp.
Saquon Barkley, RB, Giants- Daniel Jones posted a 30+ point fantasy performance Sunday. You’d think then, that Barkley had a major role to play. Somehow that was not the case, as a clearly still slightly injured Barkley toughed it out for a measly 8 fantasy points. Barkley saw a loss of snap counts to Wayne Gallman, further signaling the idea that he was not fully 100%. He has a bye week to rest up, but simply put, he has not come within a mile of his supposed #1 pick value this year.
Odell Beckham Jr, WR, Browns- Christian Kirk entered Sunday’s matchup with 0 touchdowns. When the game ended, he had three times as many touchdowns as OBJ has had on the year. This isn’t for lack of targets, however. Mayfield was practically forcing the ball to OBJ in the red zone, but the two could just not get any kind of offensive rhythm going. Odell may take his talents elsewhere this off-season.
Ryan Tannehill with MAGIC, should’ve been the starter all season long.pic.twitter.com/zGBYv2kpIV
Brian Hill, RB, Falcons- Devonta Freeman suffered a foot injury, and Ito Smith is out as well. That makes Hill the lone figurehead in the backfield of a fairly potent offensive attack. Hill is the #1 waiver wire pickup in a fairly dry point of the season. He’s worth an add.
Jacob Hollister, TE, Seahawks- Hollister filled in nicely for Dissly, as he compiled 14 fantasy points en route to a 49ers upset. Tight ends are slim pickings this year, and with Hollister available on over 50% of leagues, he’s worth a waiver add.
Ryan Tannehill, QB, Titans- Tannehill has filled in for Marcus Mariota guns blazing. He’s stringing together Titan wins, and (mort importantly for fantasy owners) he’s putting up solid numbers. The AM receiver-turned-quarterback product can also get the job done with his legs—boosting his value.
Kyle Rudolph, TE, Vikings- Sure, Rudolph has been somewhat of a “bust” this season from a fantasy standpoint. However, a multiple TD game from a tight end simply can’t be overlooked when the outlook is so thin. He hauled in both red zone targets and, while only racking up 14 receiving yards, ended the night with 17 fantasy points. If you’re hurting for a tight end (nice) then give Rudolph a shot.
Marshon Lattimore was having none of it @shonrp2pic.twitter.com/7jXWf9UssZ
Marshon Lattimore is one of the best cover corners in the league. Apparently, he wanted to prove to Julio Jones (and the rest of the league) that he’s a headhunter too. This Sunday, he delivered a textbook hat-on-the-ball-wrap-up that would make your high school DB coach cream his Nike fleece joggers.
Gym-goers the world over have proclaimed that Mondays are International Chest Days. This is because the chest is considered one of the most important parts of the male physique. Why? It’s simple. Having a well-trained chest tends to draw wandering eyes while you’re at the beach, and who doesn’t want that positive attention?
Now, waking up and doing a few push-ups is a start, but it isn’t going to give you that fully defined look that most males want to achieve before getting their feet sandy. It takes solid form, controlled repetition, and the continual introduction of new exercises to get the results you want.
Since our bodies are amazing at adapting, switching up how we workout is essential to continued growth. You can do a variety of movements to get a good pump, but remember, it’s “time under tension” that will get those muscles to reach their full potential.
So, warm up for a few minutes with some cardio or by lightly working those chest muscles using resistance bands and let’s go!
First, find a manageable set of dumb bells. Not too light, but not too heavy. Then, lay flat on a workout bench and bring the weights up toward your chest and hold them in position. Once you’re ready to begin, press the weight up over your chest and then slowly bring them back to their original position.
Each rep should take around three seconds. One second to get the weight up, another second as you squeeze your pectorals, and finally a full second to bring the weight down.
Now, do two to three more sets of 10 to 15 reps each.
Take a seat on an incline bench and pick up the D-handles attached a cable weight system. Next, move the handles up and far in front of your chest until you touch the two handles together. Make sure you squeeze your chest muscles for a second or two before lowering the handles back to their starting position.
After picking a manageable weight, lay on a flat bench and bring the dumb bells up together, over your chest. Make sure the weights remain touching as you bring them down toward the center of your chest.
Some trainers encourage their clients to flare their elbows out as they bring the load down, while others suggest keeping those puppies pointing inward. We recommend you follow whatever feels better and doesn’t add too much tension to your elbows. Remember, we’re focusing on your chest, not your elbows.
This is one of our favorites. Once you hop up on the dip rack, lean your body forward to put maximum tension on your chest muscles. Next, slowly lower your body down and raise it back up. We recommend taking about four to six seconds for each rep. Two to three seconds down and two to three seconds up.
Sit down on the machine and grab onto the handles. Check to see if your arms are parallel to the deck. If not, adjust your seat so that your arms are as close to parallel with the floor as possible.
Start the rep by bringing your hands toward your body’s centerline and, as always, squeeze your chest when you reach the peak of the movement. Then, slowly return the handles to their original position and enjoy that extra stretch.
First, get on your knees as if you were preparing to do a regular push-up, then place your two thumbs and two index fingers together, creating a diamond-shaped hole between. Prop your body up on your newly formed diamond and start pushing out those reps.
You want to do these until you just can’t go on. That’s what we in the biz call, “going until failure.”
Now, go out there and make at least one day of every week chest day. ‘Merica!
With the spread of the coronavirus around the country, we saw the unprecedented stoppage of sporting events around the world and in the United States. Starting with several universities canceling conference tournaments, the NCAA decided to ban crowds from its venerable tournament. That alone was big news until the NBA suspended operations after a player tested positive. The resulting snowball turned into an avalanche the likes of which we have never seen. Play stopped after 9/11 and the Kennedy assassination, but not like this. We will see how things shape up long-term but in the meantime, we can start to wonder what comes next.
After the positive test of Rudy Gobert (two days after his ill-conceived hijnks with the press corps’ mics and recorders), the NBA immediately suspended operations. While Adam Silver, the NBA commissioner said that it would be about 30 days at this point, the season could still be in jeopardy if the spread of the coronavirus worsens.
We can be looking at the NBA picking up with the playoffs and running them into July. Not a bad prospect, but there are many things to consider outside of the virus. The NBA has to worry about TV revenue (a big portion comes from playoff broadcasts); the loss of revenue may affect player salaries and negotiations and potentially the draft lottery. The Olympics and players’ union requirements will also factor into the future of the NBA season.
In almost the same category as the NBA (minus the Olympics), the NHL suspended their season after the NBA. With multiple teams sharing the same locker rooms and facilities, it made sense. We can also be looking at hockey in the summertime as well. The league can pick up with the playoffs (which, in my humble opinion, is the greatest playoffs in any sport), but other questions also factor in as well. You will also have to deal with the players’ union here. Players might not get paid during this time, so look to management and unions to work closely to make sure the suspensions for both the NBA and NHL don’t cause labor issues as well.
The NHL has asked teams to make sure that arenas are available through the end of July, but that also brings up logistics. Running both the NBA and NHL with adapted schedules into the summer might be too much to sort out.
The NHL does have a rule that says that in the event of a shutdown, the team with the most points would be the Stanley Cup champion if the season doesn’t continue. That would mean the Boston Bruins (ugh) might get the Cup. I don’t even think Bruins fans would be happy if it ended that way.
Well, the good news is you wont get insanely mad this year that the girl at work who picked winning teams based on which mascots were “cuter” will have a better bracket than your highly researched, data-driven bracket.
Joking aside, March Sadness is real. The NCAA decided to cancel both the Men’s and Women’s tournaments and it looks like they will not be rescheduled at this point. The bad news continued when word spread that both the Men’s and Women’s College World Series were also canceled. Most schools and athletic conferences have canceled or suspended team sports.
The NCAA will lose a lot of TV money due to the cancellation of the Big Dance. And a lot of sponsors, advertisers, and corporate partners won’t get the return on investment they would from the exposure.
But…. The real losers in this is the student athletes. Not going to get into if they should get paid or not, but the fact remains that a lot of seniors across many sports just saw their athletic careers potentially end with a series of press releases.
Will players lose this year of eligibility? Will they be able to come back next year? That question looms large as scholarships and recruiting come into play. Most schools have also canceled recruiting activities as well so look to see the fallout from that.
College football has been affected with the cancellation of spring games and practices. Look for more schools shutting down football activities in the next 2-3 weeks.
Even the most die-hard baseball fans would have to admit there has been an attendance problem the last few years. Ticket sales have dropped, and teams have struggled to fill the seats. Luckily, the TV money is what moves the league now. But when the coronavirus news spread, MLB was forced to cancel all spring training games and have, for now, pushed back Opening Day by two weeks.
Believe it or not, this might be good for baseball long term. There have been calls to shorten the season to the original 154 game length or even more. Fewer games might make things more meaningful in the dog days of summer and keep attention spans locked in. But there are major drawbacks too. Instead of baseball owning the summer like they usually do, they will have to potentially compete with the NBA, NHL, Olympics and MLS who now will be on TV as well.
Right now, the NFL has not been affected much other than practice facilities being closed down. But the big question right now is the draft. Scheduled to take place in Vegas this year, the NFL might be skittish to have the event with such a large crowd attending. League meetings have also been postponed and players will soon find out if they have to attend dreaded OTA this summer.
While most leagues have a security blanket to fall back on for now, the upstart reincarnation of the XFL doesn’t, so it made sense that they were among the last to announce the end of their 2020 season. The first year for any new sports league is tough. What makes this bittersweet was that the XFL was doing really well and had a lot of good press. (Those sideline interviews were pretty awesome.)
It sounds like the league has enough capital to get it through its first three years, but the loss of exposure will hurt. That being said, look for Vince McMahon and his team to come back stronger in 2021.
NASCAR flirted with the idea of racing with no fans in the stands. While it would suck for fans wanting to attend, there was hope that racing would still continue as planned. But it looks like the first race since the news, set to take place in Atlanta, has now been postponed. NASCAR has an extremely long schedule from February to October so it will be interesting to know if these races will be raced at all this year. As more states issue decrees prohibiting large gatherings, look for the potential for more cancelled races.
The most expensive and glamorous sport in the world was put into park yesterday when the Australian Grand Prix, the official start of the F1 season, was cancelled. It was surprising it got that far. The McClaren team had already pulled out due to a team member testing positive for coronavirus, and the likelihood that all teams and drivers who hang out in the paddock and pit lane have been exposed is high.
But the organizers waited until right when fans were lining up before cancelling. This morning, they also cancelled the Bahrain and Vietnam Grand Prix, which were to be held next. The Chinese Grand Prix had already been postponed
With the events rotating around the world, it is hard to imagine Formula 1 (as well as Formula 2 and Formula E) being able to transport hundreds of drivers, mechanics, engineers, team members, tv crews, and logistic personnel around the world without any risk. There is a good chance most of the season might be scrapped.
Major League Soccer announced a delay in the season relatively quick. The Women’s and Men’s teams also cancelled friendlies that had been scheduled. MLS has grown rapidly in teams and fans the last few years, so this is a setback as far as capitalizing on the growth. That being said, the biggest challenge to MLS would be when play resumes. They have held their own (and then some) competing with baseball in the summer. But a delayed NBA and NHL schedule would definitely hurt attendance and most importantly TV ratings.
Champions League and European Soccer
Leagues across the continent have been cancelled. Serie-A, Italy’s top tier league was the first following the disastrous outbreak that has gripped that nation. Spain followed suit with La Liga. Today the English Premier League and the German Bundesliga have been suspended as well. These leagues were headed into the final part of their season. While they don’t have playoffs like American league sports, they do have a promotion and relegation system in place. A prolonged suspension could cause significant issues with that, as promotion into top tiers and relegation into lower level tiers usually results in a gain or loss of tens of millions of dollars.
The PGA yesterday announced the suspension of all tournaments up to the Masters, giving sports fans around the country hope that the “Tradition Unlike Any Other” would survive the onslaught of cancellations. But hope died this morning when the Masters put out a statement saying all activities would be postponed. Much like NASCAR and Formula 1, the steady stream of events on the calendar might make it hard for even a venerable event like this to be held this year.
The massive summer event will be held in Tokyo, Japan this year. While we don’t have any word yet on the impact to the Summer Games, national teams and governing bodies have put a hold on training and activities while the coronavirus is dealt with. The growth of the virus will have an effect on the Games if things get out of control. The mass amount of people that would come into and exit Japan for the one-month sports extravaganza would likely test the government’s abilities to track any carriers from countries that have had outbreaks. That is, unless they ban certain countries from attending. In all likelihood, look for the Olympics to keep things on track as is and look to see what other sports leagues and organizations do in the next few months.
While the loss of sports is huge, and the impact on local economies will suffer, we do want to note that it seems like all leagues, organizations and government officials are doing the right thing during this time of uncertainty. Hopefully it is all over soon and we can back to being fans again.