The trap bar deadlift isn’t a true deadlift. It’s somewhere between a squat and a deadlift. As a hip hinge stickler. it’s hard to watch just about every video I’ve seen of soldiers conducting this movement. There’s too much knee flexion most of the time.
The trap bar deadlift DOES use more knee flexion than a traditional deadlift. BUT it doesn’t need all the hip flexion you guys are giving it.
The reason there’s more knee flexion is because the handles on the trap bar are closer to your center of gravity than the bar is during a conventional deadlift. This means you don’t need to hip hinge as far forward with a trap bar.
But you still need to hinge.
You should only be bending at your knees, and hips for that matter, as far as you have to in order to reach the ground. If any part of your body is moving, but the bar isn’t, you’re wrong.
It’s a little bit like a squat and a little bit like a deadlift.
(Photo by Staff Sgt. Neysa Canfield)
It’s not a true squat
This may seem like a weird statement. It’s called a deadlift, not a squat so obviously, the trap bar deadlift isn’t a true squat. Hear me out though.
Lower body movements are generally broken into two main groups:
Knee dominant movements
Hip dominant movements
The king hip dominant movement is the deadlift. The king knee dominant movement is the squat. The trap bar deadlift isn’t wholly a hip hinge like the conventional deadlift, and it isn’t wholly knee dominant like the back squat.
It’s somewhere in between the two.
Which if we’re being honest is how you should ideally pick something up. The trap bar deadlift assumes that you’re getting the weight as close to your center of gravity as possible, and you’re recruiting the most amount of muscle as possible (quads, hamstrings, and glutes).
Your hips should be lower and your knee angle should be smaller.
SO…It’s a hybrid
This is actually good. It means you can get more quad involved in the movement than a conventional deadlift. It also means you can get more hamstring involved than a traditional squat. This means you can be stronger in the trap bar deadlift…if you train for it properly with correct form.
The handcuff hinge is the go-to movement to teach a hip hinge. We are taught by people who don’t know what they’re talking about to fear lifting with our hips, often because lifting with the hips is confused with lifting with the back.
Your hips AKA your hamstrings and glutes can be the strongest muscles in your body if you train them using hip hinge movements like the deadlift or good mornings.
Use the handcuff hinge to help you commit the hip hinge pattern to your neural matrix. Check out the video above for specifics on how to perform it.
This is a really basic way to prep for this test.
(I made this.)
How to train: 3 MONTH PLAN
Because the trap bar deadlift is a hybrid between the squat and the deadlift, it’s super easy to train for. You should simply break up your strength days into three main lower-body movements. It can look something like this:
Monday: Conventional or Sumo Deadlift 3 sets of 3-10 reps at RPE 8
Wednesday: Back Squat 3 sets of 3-10 reps at RPE 8
Friday: Trap bar Deadlift 3 sets of 3-10
Your rep scheme should change every 4-6 weeks. Let’s say your ACFT is Jan. 1, I would break up your rep scheme to something like this leading up to the event.
Oct 7- Nov. 2: Sets of 10 reps
Nov. 3-30: Sets of 6 reps
Dec. 1-28; Sets of 3 reps
You’re busy; don’t waste your time doing Alternate Staggered Squat Jumps or Forward Lunges. They lack the ability to load heavy enough and are unilateral movements that require a balance component that’s completely irrelevant to the trap bar deadlift. If you have a plan that uses these movements, throw it in the garbage.
Being strong doesn’t necessarily mean you’re cool.
This article is intended to give you some basic information on the trap bar deadlift. It is by no means exhaustive. Respond in the comments of this article on Facebook or send me a direct message at firstname.lastname@example.org with your sticking points, comments, or concerns on the trap bar deadlift.
I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.
As if civilian fashion statements couldn’t be any more incomprehensible, Urban Outfitters has planted its own ludicrous flag into the fashion world with their newest accessory: a $30 highlighter-yellow, reflective belt. You know, the exact same type used by troops all over the world since the early ’90s.
At first, this news might confuse and frustrate you — it’s not stolen valor, but it’s definitely appropriation. Then, it’ll dawn on you: the fools who buy this belt are literally spending $30 on a product that you can buy for $8 at the PX. So, in a way, who can blame Urban Outfitters? Who wouldn’t want to pick up a few and sell them, making a cool $20 profit each?
Hell, we all have tough boxes full of a bunch of old uniform parts that hipsters would pay out the ass to own. The Afghanistan dust just adds character. It’s like the “distressed” or “worn-out” look that’s apparently a thing. Well, try these on for size:
Enjoy it! You won’t be wearing that thing until you retire.
(U.S. Army photo by Staff Sgt. Ashlee Lolkus)
Everyone loves their boonie cap when they get issued one. Then, when they deploy, they quickly realize that they’re in a unit that doesn’t allow them to wear it. Occasionally, you’ll see some other soldier wearing it at one of the bigger, POGgier air bases, but that’s still not you.
Troops only really get the chance to wear them when they’re out of the service and decorate it with whatever kind of pins they can attribute to their military career. Hipsters love decorating their junk with more junk.
The leather shells can withstand countless air assault missions and not rip. The inserts can barely keep the wind out.
Hipsters go apesh*t over worthless things that seem (and are) cheaply made. There’s nothing more worthless and cheaply made than a 2nd Lt with a map those lime-green inserts that are supposed to be worn inside of actually-useful leather gloves.
In fact, those inserts are so garbage that soldiers will often find a different pair of gloves that are “in regulation” just to avoid having to wear anything that requires these things. To make matters worse, no one ever buys them, but we all have at least five spares that magically appeared on our CIF gear lists.
Feels like I’m wearing nothing at all. Nothing at all. Nothing at all. Nothing at all. Nothing at all…
Hipsters love wearing things ironically. There’s nothing veterans wear more ironically than the ranger panties that leave barely anything to the imagination.
Ranger panties are perfect for everything! You can run in them. You can sleep in them. You can go to the beach in them. You can slack off on the couch and watch Netflix because you’ve become fat and lazy since you got your DD-214 in them. You can even go hiking in them!
Thankfully, the two socks in each pair change color at about the same rate.
(U.S. Army photo by Spc. Brian A. Barbour)
Green knee-high socks
As mentioned above, the magnitude of one’s hipsteriness is defined by how “rustic” their clothing looks. That’s why they’ll dress like lumberjacks despite having never touched an axe.
That means they’re chomping at the bit for any piece of clothing that starts to wear out after a single day! Luckily for all you hipsters out there, these green socks turn puke yellow after just one wear. Now that’s efficiency!
“Oh, god. Is Lieutenant Carl still trying to do the whole Batman thing?” — “Yeah, just ignore him and it’ll stop…”
(U.S. Marine Corps)
Mess dress cape
Hipsters must go overboard with everything they wear — otherwise, they won’t get enough attention. It doesn’t matter if it’s the dead of summer, they’ll still wear a cardigan with a loud scarf. They keep beanies securely affixed to their heads until they’ve grown enough hair to sport a man bun.
Why not add the most over-the-top piece of an officer’s uniform? You know, that cape they’ve all secretly purchased but won’t dare wearing to the unit ball?
Obviously a picture of them in the bag. The internet couldn’t handle the raw sexual energy that these things exude when worn by a model.
Those sexy AF military-issued skivvies
For some reason, hipsters always seem to dress like it’s laundry day. For the troops, laundry day is the only time that anyone would ever dare to put on these bad boys.
I mean, who doesn’t want to prove their manliness by having their genitals rubbed up against sandpaper all day?
Except this guy. He managed to pull the look off. But you are not this guy, so you can’t.
(Tennessee State Archives)
I’d love to make some funny, sort of ironic joke about hipsters wanting to wear the BCGs — but that’s almost exactly the type of glasses that they actually wear, whether they need prescription lenses or not.
When troops who wear glasses get to their first unit, they immediately toss their up-armored eyewear and carry on wearing whatever else. Barely anyone in the history of these damned glasses has looked good in them — but for some reason, hipsters think they cracked the code.
After a week-long controversy and accusations of censorship, Blizzard Entertainment responded late Oct. 11, 2019, to say China did not influence its decision to ban a professional gamer from Hong Kong for supporting anti-China protests. But the gaming community has been reluctant to accept Blizzard’s latest explanation of the move, and many are still planning protests at the company’s upcoming conference, BlizzCon.
“Hearthstone” player Ng Wai Chung, better known as Blitzchung, wore a gas mask and called for the liberation of Hong Kong during a post-match interview at a Blizzard-sponsored event on Oct. 5, 2019. Blizzard initially responded by banning him from competition for one year, and saying that it would no longer work with the two commentators who conducted the interview.
The punishment was harshly criticized by fans and U.S. lawmakers who accused the company of censoring free speech to protect its relationships in China, a massive and highly lucrative market with strict laws that require companies operating in the country to censor or remove content at the government’s request. Players threatened to boycott Blizzard’s games in response and a small group of Blizzard employees staged a walkout to show support for the protesters in Hong Kong.
After staying silent for several days, Blizzard Entertainment President J.Allen Brack pushed back against claims that Blizzard’s business in China influenced the company’s decision in a statement published Oct. 11, 2019. The company reduced the suspension of Blitzchung and the two commentators to six months and reinstated Blitzchung’s prize money, but Brack reiterated that Blitzchung had violated the rules of the competition.
“There is a consequence for taking the conversation away from the purpose of the event and disrupting or derailing the broadcast,” Brack wrote in a statement.
Blizzard’s reduced punishment didn’t do much to change public perception
Critics remain skeptical of Brack’s claim that China had no impact on Blizzard’s decision, and many suggested that Blizzard should have lifted its suspension of Blitzchung and the two competitors entirely.
Others accused Blizzard of trying to minimize its concession by making a statement on a Friday evening, a common tactic used to diminish negative press in a weekend news cycle. Former Blizzard producer Mark Kern said the company used the same strategy while he was working there.
Protesters upset with Blizzard’s lack of support for Hong Kong are planning to show up at the company’s annual fan convention, BlizzCon, on November 1. One group of protesters planned to form picket lines outside of the event and interrupt BlizzCon panel discussions with questions about Hong Kong. The same group is demanding that Blizzard make a public statement in support of Hong Kong, apologize and reverse the punishment, and create a special protest costume for the Chinese “Overwatch” character Mei.
Ultimately, Brack’s statement did little to change the perception of Blizzard’s punishment of Blitzchung, though the “Hearthstone” player said he accepted the company’s stance on the situation. Blizzard will have to wait and see if time will heal the company’s public perception, and hope the situation doesn’t escalate further with planned protests in the coming weeks.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
NASA astronaut Jeanette Epps may finally be traveling to space.
The agency said Tuesday that it has assigned the 49-year-old rookie astronaut to Boeing’s Starliner-1 mission, slated to launch sometime in 2021.
The mission is actually the second that NASA picked Epps to fly. But she never made the first one, a Russian Soyuz flight that lifted off in June 2018, because the agency abruptly bumped her from the crew about five months ahead of launch.
“I don’t know where the decision came from and how it was made, in detail, or at what level,” Epps said during a conference in 2018 conference, but noted it was not medically related. “There were Russians, several of them, who defended me in the sense that it’s not safe to really remove someone from a crew that has trained together for years.”
NASA told Business Insider in a statement that a “number of factors are considered when making flight assignments,” adding that “decisions are personnel matters for which NASA doesn’t provide information.”
Despite the disappointing turn of events, Epps kept her composure over the years.
“Sometimes things don’t go the way that you planned,” she told “Business Insider Today” in 2019. “But I’m still in the astronaut corps.”
With her fresh assignment, Epps is once again poised to make history. The mission is to scheduled to be the first operational flight of Boeing’s CST-100 Starliner spacecraft, which should follow an uncrewed launch (possibly later this year) and a crewed flight test in 2021.
Epps will live and work aboard the space station for half a year
NASA selected Epps, an aerospace engineer, to be an astronaut in 2009. Prior to that, she worked at Ford Motor Company as a research scientist before moving on to the Central Intelligence Agency, where she was as a technical intelligence officer for more than seven years, according to her biography.
The Starliner-1 mission’s destination is the International Space Station, a facility that orbits 250 miles above Earth, and which people have inhabited continuously for 20 years. During her new upcoming mission, Epps will live and work aboard the 0 billion, football field-size laboratory for about six months.
Epps has not yet flown to space. She will join fellow spaceflight rookie Josh Cassada and veteran Sunita Williams. Williams, the Starliner-1 mission’s commander, has worked with Boeing and SpaceX over the past six years on the design and functionality of their new spaceships through NASA’s Commercial Crew Program.
“I can’t wait for her to join our crew,” Williams said in a video she tweeted on Tuesday.
Cassada tweeted a humorous video congratulating Epps, who grew up in Michigan, on her crew assignment.
“Just a couple of things I think we need to get sorted out. I know we both claim Michigan, I’m not going to arm-wrestle you for it — I’ve seen you in the gym. So maybe we can split it?” Cassada said. “The only other thing we need to get sorted out is, on the Starliner, I call shotgun.”
Starliner launched and landed on its first uncrewed mission, called Orbital Flight Test, in December 2019. However, the spacecraft experienced two “high visibility close calls” that might have resulted in the loss of the spacecraft, NASA said earlier this year.
The Boeing CST-100 Starliner spacecraft is seen after it landed in White Sands, New Mexico, on December 22, 2019. Bill Ingalls/NASA
Boeing is now fixing its software, systems, and procedures to rectify the problems, and — at a cost of 0 million to the company — plans to refly the mission later this year. Assuming there are no further issues, veteran astronaut Mike Fincke, retired astronaut Chris Ferguson, and rookie astronaut Nicole Mann will fly the first experimental crewed flight in 2021.
NASA appears unfazed by a small air leak aboard the ISS, which a three-person crew is currently helping root out and repair.
Had NASA allowed Epps to fly on the 2018 Soyuz mission, she would have been the first Black astronaut to live and work aboard the ISS for an extended amount of time. However, that honor will likely go to Victor Glover, who’s slated to fly NASA’s next commercial mission with people, called Crew-1. (SpaceX successfullylaunched and returned its first astronaut crew on an experimental flight earlier this year.)
Similar to Starliner-1, the Crew-1 mission will be SpaceX’s first operational flight of its commercial spaceship, called Crew Dragon. That mission is slated to fly to the space station as soon as October 23, and Glover will launch with fellow astronauts Shannon Walker and Mike Hopkins, as well as JAXA (Japan Aerospace Exploration Agency) astronaut Soichi Noguchi.
The Starliner-1 mission could prove especially important to Epps’ career, in that she is one of 16 active female astronauts in NASA’s corps who may return humans to the moon. Jim Bridenstine, the agency’s administrator, has repeatedly said NASA’s Artemis program will fly the first woman and the next man to the lunar surface in 2024.
“Business Insider Today” asked Epps about that possibility during a 2019 interview.
“It’s mind-blowing to think about being the first [woman] to step on this object that you see in the night sky,” she said. “I would hope that my mission would inspire the next generation of women, of all engineers and all scientists to kind of propel us forward, even beyond Mars.”
America’s longest-serving bomber just took flight with a new air-launched hypersonic weapon for the first time, the US Air Force announced on June 13, 2019.
A B-52 Stratofortress heavy long-range bomber took to the skies over Edwards Air Force Base in California on June 12, 2019, with an inactive, sensor-only prototype of the new AGM-183A Air Launched Rapid Response Weapon (ARRW), one of a handful of hypersonic weapons the Air Force is developing for the B-52s.
Hypersonic weapons are a key research and development area in the ongoing arms race between the great-power rivals Russia, China, and the US. Hypersonics are particularly deadly because of their high speeds, in excess of Mach 5, and their maneuverability, which gives them the ability to evade enemy air-and-missile defense systems.
The hypersonic weapon carried by the B-52 on June 12, 2019, did not contain explosives and was not released during testing, the Air Force said, explaining that the focus of the test was to gather data on drag and vibration effects on the weapon, as well as evaluate the external carriage equipment.
A US Air Force B-52 Stratofortress.
(US Air Force photo)
For the B-52, a nonstealth bomber that might struggle to skirt enemy air defenses, the standoff capability provided by a weapon like the ARRW helps keep the decades-old aircraft relevant even as the US prepares to fight wars against high-end opponents.
Standoff is one area the US military has been looking closely at as it upgrades its B-52s to extend their service life.
The Air Force, much like the Army and Navy, is pursuing hypersonic weapons technology as quickly as possible.
“We’re using the rapid prototyping authorities provided by Congress to quickly bring hypersonic weapon capabilities to the warfighter,” Will Roper, the assistant secretary of the Air Force for acquisition, technology and logistics, said in a release.
A B-52H Stratofortress.
(U.S. Air Force photo by Master Sgt. Greg Steele)
The Air Force’s ARRW is expected to achieve operational capability by fiscal year 2022.
“This type of speed in our acquisition system is essential — it allows us to field capabilities rapidly to compete against the threats we face,” Roper said, apparently referencing the challenges posed by near-peer competitors.
Russia, for instance, has developed the Kh-47M2 Kinzhal, a nuclear-capable air-launched ballistic missile that can be carried by both bombers and interceptor aircraft.
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Russian intelligence agents appear to have corrupted another Western military officer. The latest incident came at a North Atlantic Treaty Organization base in Italy where French officials accused one of France’s senior military officials there of passing sensitive documents to the Russians.
A French lieutenant colonel was arrested during a vacation in his native country.
“What I can confirm is that a senior officer is facing legal proceedings for a security breach,” French Defense Minister Florence Parly told European news agencies. The minister also said that French military forces have taken the necessary precautions in the wake of the information leak.
The alliance has been on high alert since Russian troops intervened in Ukraine in 2014, reports Deutsche Welle.
Tensions between east and west have flared since 2014 when Russia annexed the Crimean Peninsula from Ukraine. Ukraine had been part of the Soviet Union until its fall in 1991 and had been trying to join NATO and the European Union (a process that is ongoing). Russia, not wanting to lose its influence in Ukraine, annexed the Russian-speaking Crimea and supported an insurgency in the Russian speaking eastern part of Ukraine.
Since then, NATO and the EU have slapped Russia with sanctions. Until the Russian intervention in Syria, Ukraine was the main focal point for NATO-Russian tensions.
NATO was formed in 1949, following the end of the Second World War as a check on the growing power and influence of the Soviet Union in Europe and elsewhere around the world. It was a means for the Western powers – the United States, Canada and much of Western Europe – to ensure the freedoms of their democratic societies.
A few years later, in 1955, the Soviet Union and other Eastern European countries formed their own alliance, under the Warsaw Pact. For the duration of the Cold War, the two alliances fought each other in clandestine and diplomatic struggles. Outside of Europe, each side undermined the other in conflicts around the world.
In the years following the fall of the USSR, membership in the western treaty organization grew from its original 11 members to include more countries, many of which were once dominated by the Soviet Union and were members of the Warsaw Pact, including Albania, Romania and Poland.
It isn’t apparent what information was leaked by the French officer to Russian officials, but other Russian-NATO hotspots include encounters between allied naval forces and the Russians in the Black Sea, the alleged bounties paid to Taliban fighters for killing Americans in Afghanistan, and the ongoing series of “dangerous aircraft intercepts” along Russian and American airspace.
U.S. Navy SEALs — the elite Special Operations group with a name that has earned its reputation around the world. If people know the name of one elite unit, it’s probably the Navy SEALs.
U.S. Army Rangers — as old as American history itself, they have presented themselves as masters of both conventional and unconventional warfare time and time again. During the Global War on Terror (GWOT), they have evolved into a precision special operations force (SOF) and gained extensive combat experience, particularly in Afghanistan and Iraq.
Both are intensely involved in the GWOT, and both have had resounding successes and serious losses. As modern warfare continues to evolve, which one of these SOF units has delivered more impact in the War on Terror?
Navy SEALs train at the John C. Stennis Space Center in Mississippi.
(Photo by John Scorza, courtesy of U.S. Naval Special Warfare Command)
When discussing the U.S. Navy SEALs, it’s important to distinguish between the SEAL Teams and SEAL Team Six. SEAL Team Six (sometimes referred to as the Naval Special Warfare Development Group, or DEVGRU) belongs to the Joint Special Operations Command (JSOC) and is tasked with executing a broad scope of special missions that often have a direct impact on the United States’ foreign policy and national security strategy. Most notably, they were responsible for killing Usama Bin Laden in 2011.
The other SEAL teams are under the purview of the Naval Special Warfare Command (NSWC) and conduct special operations, often against terrorists and insurgents. This can be confusing since the vast majority of U.S. troops in foreign engagements from Afghanistan to Syria are fighting “terrorists,” but SEAL Team Six specializes in it.
Navy SEALs conduct operations in Afghanistan alongside Afghan partners.
(U.S. Naval Special Warfare Command)
In short, SEAL Team Six is conducting complex missions like hostage rescue; high-level, low-visibility reconnaissance; and direct-action raids against high-value targets (more in the vein of Delta Force, their Army counterpart). The other SEAL Teams have a different overall mission, though overlap does exist. The clear-stated mission on paper is to conduct maritime-based missions, but that is certainly not the end of it. Special operations units are versatile, and today’s SEALs are often training friendly foreign forces, conducting direct-action raids in and outside of large American engagements, or performing their legacy mission of carrying out maritime missions.
SEALs are currently conducting operations in war zones around the world; not all of the teams are relegated to Afghanistan and Syria. They have recently worked in the Philippines, Djibouti, Central America, and South America, to name a few places. They are not necessarily running direct-action raids in all these places. For example, conducting FID (Foreign Internal Defense) with a host nation could mean accompanying local groups on missions, or it could simply mean training them on basic infantry tactics and calling it a day.
A Navy SEAL conducts training with a SEAL Delivery Vehicle (SDV).
(U.S. Naval Special Warfare Command)
Rangers, on the other hand, are more specific when it comes to geography. You’re not going to run into a Ranger platoon in the middle of Ethiopia, and Rangers aren’t going to be the ones tasked with hostage rescue missions off the Ivory Coast. For the most part, they go to places where there is a large American presence (or where the military wants there to be one), where the fighting is heavy and the missions are frequent, and they can roll up their sleeves and get busy. They are a precision strike force, but they are precise amid large military efforts.
While Rangers also conduct FID missions, especially in Afghanistan, their purpose revolves around kill/capture missions on a day-to-day basis.
Rangers from the 75th Ranger Regiment prepare to conduct an airfield seizure.
(75th Ranger Regiment)
Seizing an airfield is to Rangers as a maritime raid is to the SEALs. The 75th Ranger Regiment is known for its ability to take an airfield from enemy control, though this hasn’t actually been conducted for years. Most of the time, Rangers are conducting kill or capture raids in Afghanistan. In fact, they were credited with killing or capturing over 1,900 terrorists during a recent deployment to Afghanistan. They have had a presence in Syria as well.
As terrorism and insurgent-type tactics have been more common among the enemies of the United States (in contrast to conventional military tactics), the need for special operations units has skyrocketed. Rangers, SEALs, and other elite groups have found themselves bearing that weight, evolving rapidly, and fulfilling the needs of a constantly changing battlefield.
A Ranger from the 75th Ranger Regiment conducts close quarters combat training.
(75th Ranger Regiment)
These units are required to have a breadth of skillsets, intensive training, and a specific state of body and mind — however, that doesn’t mean that every deployment is rife with firefights and explosions. Many Ranger deployments to Afghanistan have ended with no shots fired; many SEALs will deploy to countries around the world without conducting any raids.
So, who has the greatest impact on the GWOT?
Rangers often use helicopters to get to their objective.
(75th Ranger Regiment)
Many of these conversations — Rangers versus SEALs versus MARSOC versus PJs versus Green Berets — devolve into a “which one is better” conversation. However, each has their task and function, and asking whether one is better than the other is like asking if a cardiac surgeon is “better” than a neurosurgeon — it depends on if you need heart surgery or brain surgery. The better informed find themselves asking: “Who is better at a maritime interdiction?” “Who can take this airport?” “Who has a presence in this area?” These are the practical questions that warrant practical answers, and those are the ones that matter on the practical battlefield.
This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.
2:20 p.m. on February 20, 2020, is not a time Nikki James Zellner will soon forget.
Zellner received an emergency notification from the daycare her two sons, Ronan and Owen, attend in Virginia Beach, where the Navy family is stationed. The facility alerted parents to come pick up their children due to a carbon monoxide leak.
“When we arrived, the children and staff had been evacuated and I was starting to hear stories related to what was going on behind the scenes,” she said. “The one that gave me the biggest pause was that a teacher’s husband had to bring in a detector because the teachers and students were getting sick after hours of symptoms, and there was no detector on site, because there was no Virginia law requiring them to be.”
At that moment, the narrative for Zellner went from “this happened to my child” to “I’m not going to let this happen to anyone else’s child.”
She started by communicating directly with the daycare, asking direct questions, and refusing to jump to conclusions.
“While waiting for their feedback, I got busy researching,” Zellner explained. “I learned that carbon monoxide (CO) detectors weren’t required in Virginia schools, regardless of if they had a source for CO on-site (common sources are fuel-fired sources like furnaces, HVAC systems, kitchen appliances), if the school was built prior to 2015. It wasn’t part of the state code – and in Virginia, it wouldn’t be retrofitted to existing unless legislation was passed to make it apply.”
But Zellner’s research also uncovered a scary reality nationwide.
“Only five states require CO detectors in educational facilities like daycares, public schools, private schools and any place where children are taken care of,” she said. “How many kids and educators aren’t being protected because people just assume carbon monoxide detectors are on site?”
Zellner’s first points of contact were Senators, Representatives and Delegates that represent Virginia and her district. Then, she spoke to the Director of State Building Codes at the Department of Housing and Community Development to make sure she had a firm understanding exactly of the law and when it applied.
“I also started a petition making folks aware of the situation,” she shared. “Within three days, we had 1,000 signatures. Within the week, we had a breaking news story and a commitment from one of the Delegates to work with us on possibly introducing legislation in the 2021 session.”
To date, Zellner’s petition has more than 1,200 signatures, and her determination landed her on the front page of the Sunday edition of Virginia’s leading newspaper.
“There’s this strange feeling that comes over you when you know that you’re the person that’s supposed to do something,” Zellner emphasized. “That you have the means to do something, and you have the unique perspective to tell the story on why something needs to change. I have a background in media relations and content development, I know how to investigate and ask direct questions, I know how to navigate the political landscape after working in a nonprofit and I’m not afraid to put myself in the line of fire and make a ruckus about it. These are our children. These are our educators. It’s too big of a risk. I feel compelled to raise awareness about it – I can’t explain it any other way. All stakeholders are accountable for solving this – hopefully before it upgrades from close call to tragedy.”
What inspires you about the military community?
The most inspiring thing to me about the military community is their ability to problem solve any situation. What’s today’s mission? How can we help each other? What’s our end goal? This isn’t just the service members – these are the wives, the mil-kids, the support givers – it truly is a community of givers. And it’s up to each member of the community to give more than they take – and I think that really sets the military community apart.
What piece of advice would you give to fellow military spouses?
The biggest piece of advice I have for military spouses is to share your stories. Get comfortable talking about the uncomfortable. Humanize your experiences and make those connections. If we as a group want people to understand our lives, we have to share our lives not just inside but outside of the military community.
What is your life motto?
“What’s the point of having a voice if you’re going to stay silent in those moments you shouldn’t be?”
If you could pick one song as the theme song of your life, what would it be and why?
‘No Hard Feelings’ by The Avett Brothers. The Avett Brothers have some of the most honest music out there – and this one just really hits home for me. For me, it’s really about forgiving and being forgiven – and just being able to distinguish what’s important and what’s not so you can live a meaningful life. I think it’s my theme song because even after some really impossible hardships, I’m still able to take gifts from those moments instead of just pain.
What’s your superpower?
I have a fierce love for my people. I will turn superhuman when it comes to their needs – regardless of how much time I have or what’s going on in my life. If you’re someone I trust and love, I will spring into action for you in the biggest way possible.
Mohammed bin Salman’s elevation to crown prince of Saudi Arabia in 2017 set the stage for him to pursue aggressive policies that included confrontations with many rivals around the region.
But changes to the royal line of succession and decisions by the 32-year-old crown prince at home and abroad have undermined the kingdom’s longstanding stability and left him in doubt about his own safety, according to Bruce Riedel, the director of the Brookings Institution’s Intelligence Project.
Prince Mohammed is reportedly aware of the growing enmity.
“Fearing for his security, the crown prince is said to spend many nights on his half-billion-dollar yacht moored in Jeddah,” Riedel wrote for Al-Monitor, where he is a columnist.
Prince Mohammed reportedly dropped a half-billion dollars on the 440-foot-long yacht, named Serene, in late 2016 after spotting it while vacationing in the south of France.
He bought it from a Russian billionaire who moved out the day the deal was signed, and the vessel includes two helipads, an indoor climbing wall, a fully equipped spa, and three swimming pools.
Saudi Crown Prince Mohammed bin Salman Al Saud.
(DoD photo by Glenn Fawcett)
But Prince Mohammed bought it as he helped push severe austerity at home, including major spending cuts and a freeze on government contracts. Such spending is often used to quell dissent.
“It’s a floating palace longer than a football field and with many perks,” Riedel wrote of the yacht. “It is also a potential escape hatch.”
‘A foolish and dangerous approach’
The main foreign-policy issues that have raised ire toward Prince Mohammed are the now four-year-old war in Yemen — his signature initiative — and the blockade of Qatar.
Criticism of Prince Mohammed’s bloody and disastrous war in Yemen, which has subjected many Yemenis to famine and disease, has been brewing inside Saudi Arabia for months, according to Riedel.
A video of Prince Ahmed bin Abdulaziz — the half-brother of King Salman, the father of Prince Mohammed — publicly blaming Prince Mohammed for the war went viral in the kingdom in September 2018.
Saudi Arabia’s turn on Qatar reportedly came as a surprise to many US officials, frustrating them even as US President Donald Trump castigated the Qataris. The blockade has been unwelcome within Saudi Arabia — one cleric has been arrested and faces execution for criticizing it — and has split the Gulf Cooperation Council, Riedel wrote.
Prince Mohammed’s roundup of powerful business executives and members of the royal family in 2017 may have been his biggest domestic miscalculation. It spooked investors and led to capital flight, diminishing confidence in Prince Mohammed’s ability to manage economic issues.
President Donald Trump meets with Mohammed bin Salman bin Abdulaziz Al Saud, Deputy Crown Prince of Saudi Arabia, and members of his delegation, March 14, 2017.
(Official White House Photo by Shealah Craighead)
Among the dozens of businessmen and princes who were arrested was Prince Mutaib bin Abdullah, the leader of the Saudi national guard, the kingdom’s premier fighting force, which, along with the campaign in Yemen, may further alienate Prince Mohammed from the military.
The removal of Prince Mutaib was seen as likely to stir discontent, and Salman’s moves, particularly the roundup, have fed the impression inside the kingdom of Salman “as someone who has disturbed the status quo for the sake of massive personal enrichment and political aggrandizement,” according to Rosie Bsheer, a history professor at Yale.
Salman remains the most likely heir as long as his father is alive, but his actions have helped make the kingdom the least stable it has been in 50 years, according to Riedel. Should King Salman, now 81, die in the near future, succession could be disputed, and the process to appoint the next king could turn violent.
“The Trump administration has given Saudi Arabia a blank check and supports its war in Yemen,” Riedel wrote. “The crown prince has been touted by the White House. It’s a foolish and dangerous approach.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.
Joanna Mendez, former Central Intelligence Agency Chief of Disguise, watched spy scenes from a variety of films and television shows in order to break down how accurate they really are. From Jason Bourne finding his cache of passports and foreign currency to Carrie Mathison’s (Homeland) half-assed “disguise” through airport security, Mendez doesn’t hold back in her opinions and expertise.
During her 27-year career, her position in the CIA’s Office of Technical Service involved providing operational disguises and alias training in hostile theaters of the Cold War from Moscow to Havana. Her duties included clandestine photography and preparing CIA assets with the use of intelligence-collecting equipment like spy cameras, as well as processing the information brought in.
Think “Q” — James Bond Q, not Star Trek…
Now retired, Mendez continues to consult with the U.S. Intelligence community as well as lecture with her husband Antonio Mendez, also a retired intelligence officer, with whom she has published several books about their covert experience including Spy Dust, which reveals “the tools and operations that helped win the Cold War,” and Argo, which would become an Academy Award-winning film of the same name that told the story of “the most audacious rescue in history.”
In the video below, Mendez lets her critiques fly. Check it out:
Former CIA Chief of Disguise Breaks Down 30 Spy Scenes From Film & TV | WIRED
“Carrie’s disguise, which basically consisted of dying her hair…was absolutely ineffective. She’s still Carrie…but with dark hair. She could have cut her hair and restyled it. She could have changed her makeup. She could have put on sunglasses to hide that crazy-eyed look she has…” claps Mendez.
She then jumped to a scene from Alias where Jennifer Garner nails her disguise. “She didn’t just dye her hair — she dyed it outrageously red and then adopted the whole persona to go with it. We could have used that as a training film!” she laughed.
Mendez moves on to Matthew Rhys’ character in The Americans. “He was never trying to look good. He came really close to projecting ‘the little gray man’ that we would talk about at the CIA. You wanted to be forgettable,” she commended.
Mendez then moves on to a “quick change,” the name for a move where an agent clandestinely changes his appearance in 37 seconds. She commented on Mission Impossible III, and in particular discusses why Tom Cruise’s “priest” would have been ethically off-limits.
From Megan Fox in Teenage Mutant Ninja Turtles, to Ansel Elgort in Baby Driver, Mendez breaks down the “quick change” further — and also warns against stealing.
The video covers blending in with the crowd in James Bond — and CIA inventions that helps its agents remain discrete; being assigned a new identity in Spy; cultural customs in Inglorious Bastards; and life-like masks that cover the entire face in order to give the appearance of a completely different face.
The video is highly entertaining, not just because it grabs clips from iconic pop culture favorites (Austin Powers and Sherlock Holmes make appearances) but also because Joanna Mendez has a great, wry humor (“we never tried to disguise ourselves as furniture at the CIA…”).
Watch the full video above and find out what the CIA really thinks about black cat suits and seducing the enemy!
The global coronavirus pandemic has infected more than 201,000 people worldwide, causing mass disruptions as governments continue to try to slow the spread of the new respiratory illness.
Here’s a roundup of developments in RFE/RL’s broadcast countries.
Iran’s death toll from the coronavirus has reached 1,135, with 147 deaths over the past 24 hours — the highest 24-hour rise yet — state TV reported on March 18, as President Hassan Rohani defended his government’s response to the outbreak.
Iran has been the hardest-hit country in the Middle East, with a total of 16,169 confirmed cases, roughly 90 percent of the region’s cases.
Iran has been accused of acting too slowly and of even covering up initial cases.
But Rohani on March 18 rejected criticism of his government’s response to the coronavirus outbreak, telling a government meeting that authorities have been “straightforward” with the nation, and that it had announced the outbreak as soon as it learned about it on February 19.
“We spoke to people in a honest way. We had no delay,” Rohani said.
Government officials pleaded for weeks with clerics to completely close crowded holy shrines to slow the spread of the coronavirus. The government finally shut down the shrines this week.
“It was difficult of course to shut down mosques and holy sites, but we did it. It was a religious duty to do it,” Rohani said.
The outbreak has cast a shadow over the Persian New Year, Norouz, that begins on March 20.
It was later announced that Supreme Leader Ayatollah Ali Khamenei will pardon 10,000 prisoners, including political ones, to mark Norouz.
“Those who will be pardoned will not return to jail,” judiciary spokesman Gholamhossein Esmaili told state TV on March 18, adding that “almost half of those security-related prisoners will be pardoned as well.”
Judicial officials had previously announced the temporary release of 85,000 inmates to prevent the spread of the novel coronavirus in Iran’s prisons. They confirmed that those freed included political prisoners, which Iranian authorities describe as “security-related prisoners.”
The Pakistani government has confirmed the country’s first fatality from coronavirus in the northwest province of Khyber Pakhtunkhwa.
The South Asian country had a total of 260 confirmed cases of the infection as of late March 18, including 19 in Khyber Pakhtunkhwa.
“With deep regret I confirm the death of first Pakistani due to coronavirus. A 50-year-old male from Mardan city recently returned from Saudi Arabia. He developed fever, cough, and breathing difficulty and tested positive for the COVID-19,” Health Minister Zafar Mirza tweeted.
A 36-year-old man from Hangu district also died of the respiratory disease after returning from Turkey to Islamabad via Dubai, according to a spokesperson for the Khyber Pakhtunkhwa provincial government.
Thousands of Pakistanis, mostly pilgrims, have been put in quarantine in recent weeks at the Taftan border crossing in Pakistan’s southwestern province of Balochistan after returning from Iran, one of the world’s worst-affected countries.
Amid the steep rise in known cases, Pakistani authorities have moved to discourage crowds and gatherings.
Islamabad on March 17 announced that all gyms, swimming pools, religious shrines, and children’s parks would remain closed for three weeks.
Health officials in Punjab, Pakistan’s largest province, urged the public to avoid unnecessary social contacts or traveling and to stay indoors.
Governments around the world continue to take sweeping measures to try to slow the spread of coronavirus, which has now infected more than 201,000 people and killed over 8,000.
The speaker of the Ukrainian parliament and other lawmakers will be tested for the novel coronavirus after one of their colleagues tested positive on March 18, local media has reported.
Authorities are trying to trace everyone who has been in contact with lawmaker Serhiy Shakhov of the Dovira (Faith) parliamentary group since he entered the legislature earlier in the week following a trip to an unspecified European Union member state.
Shakhov appeared on Ukrainian television on March 12-13, according to deputy Yaroslav Yurchyshyn, and participated in a meeting of the parliament’s Environment Committee on March 13.
President Volodymyr Zelenskiy said the infected lawmaker’s voter card was registered in parliament on March 17 and was used to vote, although Shakhov was absent.
“Unfortunately, his colleagues are guilty of multiple voting,” Zelenskiy said about the widespread phenomenon in parliament that is now punishable by law.
Ukraine, which has confirmed 16 cases of the respiratory illness and two deaths in four regions and the capital, Kyiv, closed its borders to foreigners for two weeks starting on March 16.
Authorities have also canceled air, rail, and bus connections between cities and regions, and shut down the subway in all three cities where they operate, including Kyiv.
Moldova on March 18 reported its first death from coronavirus.
“A first Moldovan citizen died of the coronavirus infection last night. This is a 61-year-old woman,” Health, Labor, and Social Protection Minister Viorica Dumbraveanu said.
The woman had recently returned from Italy and was suffering from several illnesses, Dumbraveanu said.
The manager of the Chisinau hospital where the woman died told the media that the woman’s village has been placed under quarantine.
Moldova, a nation of 3.5 million sandwiched between EU member Romania and Ukraine, reported 30 confirmed coronavirus cases as of March 18.
Moldova’s parliament on March 17 imposed a 60-day state of emergency in a bid to prevent the spread of the virus.
The country, one of the poorest in Europe, has already temporarily shut its borders and suspended all international flights from March 17.
Hundreds of thousands of Moldovans have been working abroad, many of them in Italy and Spain, two of the countries most affected by the coronavirus pandemic.
Separately, Moldova’s breakaway region of Transdniester declared a state of emergency until April 5 in the wake of the outbreak.
Transdniester declared independence in 1990 and fought a bloody war with Moldova two years later. It is unrecognized by the international community but is unofficially backed by Russia, which stations hundreds of troops in the region.
Hungary on March 18 moved to relax a sweeping border closure after thousands more travelers – many angry and lacking supplies — clogged its crossings with Austria to the west and Romania to the east.
Hungarian Prime Minister Viktor Orban’s right-wing government on March 17 closed its land crossings to foreigners as well as border crossings at airports to slow the spread of the coronavirus.
Thousands of travelers were massed on March 18 at the Nickelsdorf-Hegyeshalom border crossing between Austria and Hungary, after missing a window of several hours allowed by Budapest overnight for those who wanted to transit the country on their way to Romania and Bulgaria.
Meanwhile, some 7,000 people who had reached the Romanian border to the east overnight were facing another hours-long bottleneck due to health checks imposed by Bucharest.
The two-pronged crisis prompted Budapest to reopen the border with Austria at noon on March 18 until the easing of the blockage to the west, and to allow daily passage for Romanians and Bulgarians from 9 p.m. until 5 a.m. on preapproved routes, according to a statement by Romania’s Foreign Ministry.
Austrian authorities on March 18 advised drivers to keep away from the Hungarian border as the traffic jam there grew to 45 kilometers and protests broke out among stranded travelers.
“There is no use in coming to the border,” said Astrid Eisenkopf, the deputy governor of Austria’s Burgenland Province, which neighbors Hungary.
Most of the delayed Romanians are workers returning from Italy and Spain, the world’s second- and fourth-most affected countries by the virus, but also from other Western countries.
Romania is the European Union’s second-poorest country, and at least 4 million Romanians work abroad, according to estimates.
On March 18, Romania reported 29 more confirmed cases, bringing the total to 246, as well as 19 recovered cases. There have been no coronavirus deaths inside the country.
But specialists warn that Romania has so far tested only some 3.000 people for the coronavirus, while in other countries the number of those tested was in the tens of thousands.
Hungary reported having 50 confirmed coronavirus infections on March 17, with one death.
Bulgaria announced it has entered into a fiscal deficit and Ukraine said it is seeking a bigger lending program from the International Monetary Fund beyond the .5 billion for which it was asking.
Confirmed cases in Bulgaria, the EU’s poorest but least indebted country, spiked by 30 percent on March 17 to 81. The government in Sofia banned all foreign and domestic holiday trips until April 13.
Kosovar Prime Minister Albin Kurti has fired Interior Minister Agim Veliu for purportedly spreading “panic” about coronavirus after he backed a presidential call for a state of emergency over the pandemic.
Kurti announced Veliu’s dismissal on March 18, just hours after Veliu said he supported a proposed state of emergency that has divided officials in the Balkan country.
President Hashim Thaci late on March 17 signed a decree declaring a state of emergency. It has been sent to Kosovo’s parliament, which has 48 hours to either accept or reject the move.
But Kurti has rejected calls for a state of emergency. He said it would cause “unnecessary panic.”
“At this time, when the entire public administration is making the utmost efforts to minimize the damage caused by the coronavirus, the heads of central institutions, including those in the government cabinet, need to prove maturity both in decision-making and in making statements,” Kurti said in his announcement about firing Veliu.
The move may resonate far beyond the debate about how to react to the coronavirus pandemic.
It could cause a rift in the governing coalition that took power in Kosovo just over a month ago.
Veliu is from the Democratic League of Kosovo (LDK), which is in a fragile coalition with Kurti’s Self-Determination party.
LDK leader Isa Mustafa gave Kurti until the end of the week to “annul the decision to dismiss Veliu and make a decision to abolish the tariffs” on Serbian imports.
Pristina is under huge pressure from the European Union and the United States to revoke the 100 percent import tariff it imposed on goods from Serbia in November 2018.
The tariff came in response to Belgrade’s diplomatic campaign to encourage some of the 110-plus countries that have recognized Kosovo since it declared independence from Serbia in 2008 to reverse their position.
Kosovo says it has confirmed 19 cases of the coronavirus since the first infected person was discovered on March 13.
Most cases are people who had traveled to nearby Italy or had been in contact with others who’d been to Italy.
Neighboring Bosnia-Herzegovina declared a state of emergency to enable coordination of activities between its two autonomous regions.
“We are focusing in all ways on how to alleviate the consequences of the coronavirus,” Prime Minister Zoran Tegeltija told reporters.
Kyrgyzstan has confirmed its first three cases of the coronavirus in a group of travelers returning from Saudi Arabia.
Kyrgyz Health Minister Kosmosbek Cholponbaev said on March 18 that the three Kyrgyz citizens are from the southern Suzak district in the Jalal-Abad region.
The infected had returned to Kyrgyzstan on March 12, he said. They are 70, 62, and 43 years of age.
Authorities in the district have sealed off the villages of Blagoveshchenka, Boston, and Orta-Aziya. They’ve also set up 19 checkpoints nearby, regional officials said.
Deputy Foreign Minister Nurlan Abdrakhmanov said in a statement that as of March 18, all foreigners are banned from entering Kyrgyzstan.
Elsewhere In Central Asia
In neighboring Kazakhstan, the Health Ministry said on March 18 that the number of coronavirus cases had reached 36, after three more infections were confirmed in Almaty.
Kazakhstan has declared a state of emergency until April 15. As of March 19, the cities of Nur-Sultan and Almaty will be in lockdown.
Uzbekistan announced on March 18 that its total number of confirmed cases had reached 15.
So far, no coronavirus cases have been officially announced in the Central Asian former Soviet republics of Tajikistan and Turkmenistan.
The new coronavirus has spread to more than 100 countries worldwide. It has infected more than 201,000 people and killed more than 8,000, with the number of people now recovered at more than 82,000, according to a tally kept by Johns Hopkins University.
Master Sergeant George Hand US Army (ret) was a member of the 1st Special Forces Operational Detachment-Delta, The Delta Force. He is a now a master photographer, cartoonist and storyteller.
There is a saying among the airborne forces (words to the effect): “The sky, even more so than the land or the sea, is terribly unforgiving to even the slightest mistake.”
I have been in ground combat units, airborne units both low and high-altitude operational in nature, and have extensive experience in both maritime undersea and surface operations. I agree that airborne operations are likely more dangerous than those maritime, but I insist that the land is by far the safest of all; in fact, I’m conducting a fairly safe land operation right this very minute!
Combat diving puts one in many claustrophobic situations. I happen to be mildly claustrophobic; I think a great percentage of us are, but I also happen to be clinically horrified of heights to the point of near incapacitation. For me, therefore, parachute training was the most stressful. That notwithstanding, I have ~800 parachute jumps to boast of.
While I know of many deaths, near deaths, and injuries from parachute operations (mostly broken limbs from landing and spinal injuries from hard parachute openings), I also have personal experience with two fatalities just in the basic training course for Special Forces underwater operations. In both cases the deaths were attributed to heart attacks. I should mention that the Army’s diving school is one of the most stressful, mentally and physically, in the world.
One of the concerns in airborne operations are early or late exits from the jump aircraft. As you may know, paratroopers try to land in a pre-designated area of land know as a Drop Zone (DZ) that is largely devoid of structures and obstacles like trees and communications lines. Therefore urban areas are avoided and deserts make for great DZs indeed. High altitude jumpers with highly maneuverable parachutes fancy the motto: “The whole world is a Drop Zone.”
In a jump aircraft, the pilot turns over control of the jump to the Jump Master in charge by way of a simple pair of lights located at the jump doors; one is red and the other green. Minutes from the DZ, the pilot will illuminate the red light indicating “no jump”. Once the pilot feels he is safely over the DZ, he will illuminate the green light indicating “safe for jump.”
(Sweet shot of a paratrooper just out the jump door with the green “Go” light illuminated.)
Paratroopers exiting on a red light is considered a major safety violation and is not tolerated across the community. Each incident warrants some measure of investigation to determine fault and safety conditions at the time. Such was the case of Red Light Randy.
Delta does very few if any low-level static lines drops, favoring the greater potential of drops from altitudes of 12,500 feet Above Ground Level (AGL) and above. Red Light Randy had a mission for which a low-level drop was needed, so he set out for a couple of rehearsal jumps prior to the mission.
The practice jumps went well, but on the night of the actual mission, the pilot failed to put the red light to green once over the DZ. Randy had positive visual recognition of his DZ reception party below, but had no jump authority. Frustrated at the sight of his DZ wasting away below him, he stuffed his team out the door with a frustrated enthusiasm. At a point along the exit the green light finally came on.
(A low-level drop has a much greater penchant to keep men less dispersed ever ground than a high-level drop.)
There was never a decent explanation given by the pilot for the late green light that caused Randy, the last to exit, to come down in some modest scrub past the far edge of the drop zone. There were no injuries or loss of equipment, and Randy and his men enjoyed a mission success for the night.
The Air Force reported the “incident” as an early exit on a red light, but the swift and efficient investigation that ensued determined that the pilot gave a late green, threatening a separation in Randy’s team. In combat it is not the prerogative to circle back and drop the rest of the team, so inevitably the loss of so many men of Randy’s team would have monumentally jeopardized mission success.
So the early red light incident was over… or was it? The “potential ball-breaking” alarm sounded. The details of the event were rocketed off to me, and I got to work straight away producing the feature cartoon:
The drop aircraft is depicted still on departure field runway with Randy announcing the command to jump, The first man exits only to splat face-down on the tarmac. Early exit on red for Red Light Randy!
Growing evidence suggests that poor sleep habits harm our health, our relationships, and even our jobs. So if you’re having trouble sleeping, then it’s time to get back to the basics — military style.
Special operators, who are sent on the US military’s most dangerous assignments, must sleep when they can and often face extreme sleep deprivation to complete their missions. Whether you’re a new parent, have a stressful job, or are dealing with a difficult situation, there’s a lot you can learn from these elite operators.
To get a sense of how to sleep like a champ in the worst situations, we pored over sleep techniques for special operators and interviewed a former Navy SEAL who trains pro athletes, firefighters, and police tactical teams on how they maximize their performance.
“There’s not a harder job out there than being a mom or dad, working or stay at home,” said Adam La Reau, who spent 12 years as a Navy SEAL and is a cofounder of O2X Human Performance, a company that trains and advises groups from the Chicago Blackhawks to the Boston Fire Department. “There’s definitely a sleep debt that could occur over time.”
Small tweaks to your routine — what La Reau called “1% changes” in a March 19, 2019 phone interview — will make a huge difference to your sleep.
These are the basics of sleep boot camp. Know these before you nod off.
An airman catches some zzz’s on a C-17 Globemaster flight.
(US Air Force photo by Staff Sgt. Jordan Castelan)
Have a presleep game plan.
“It’s like a warm-up routine you do for a work out,” La Reau said. He then ticked off a list of do-nots: eat within two hours before bed, stare at bright lights, or start playing “Fortnite.”
During this time, La Reau suggests activities that will calm your nerves, maybe reading, meditation, listening to music, or dimming the lights.
Definitely: turn off your electronics.
TV watchers, e-tablet readers, “Fortnight” gamers — “They’re getting crushed with light,” La Reau, whose O2X team includes a half-dozen sleep scientists. “And that’s just going to disrupt their circadian rhythm, it’s going to trick your body into thinking it’s day and your body should be up.”
La Reau recommends writing a daily list to help you mentally prepare for the next day.
(US Navy photo by Petty Officer 1st Class Abe McNatt)
Put together a list or a reminder of what you need to do the next day.
We all have a lot going on, especially new parents. La Reau says you need to tackle that head-on.
In the hours before bed, put together a list or reminder of what you need to do the next day.
“Every time I go home, I have a list of what I need to do the next day … I feel like I’m prepared when I wake up in the morning,” La Reau said. “I know exactly what I’m going to do, and I sleep better at night for it.”
Aerobic exercise boosts the amount of rejuvenating deep sleep you receive, according to researchers at the John Hopkins Center for Sleep.
(US Navy photo by Petty Officer 1st Class Abe McNatt)
Exercise is important, but do it well before bedtime.
Obviously. These are Navy SEALs.
The Navy SEALs’ Basic Underwater Demolition/SEAL training is notoriously exhausting.
(US Navy photo by Petty Officer 1st Class Abe McNatt)
Sleep when you can.
One military sleep manual advises special operators to use the lulls in combat to nap. “Uninterrupted sleep for as little as 10 minutes may partially recover alertness,” the Naval Health Research Center report said.
A nap can boost your energy but don’t zonk out too close to your bedtime, La Reau said.
“Naps are really helpful, and any sleep is better than no sleep at all,” La Reau said. “When the baby takes a nap, that could be a good time for you to take a nap.”
Just think of it as a lull in combat.
Set yourself up for nighttime right.
(US Army photo by Scott T. Sturkol)
Get a high-quality mattress, black-out shades, and a white-noise machine.
“The bedroom should be a sanctuary for sleeping and relaxation and recovery, it’s not to be used as an accessory or a work station,” La Reau said.
He suggests black-out shades, a white-noise machine, and a quality mattress.
“Sleeping on a high-quality mattress is the best investment you’ll ever make,” he said.
Light from devices such as your phone can delay the release of the hormone melatonin, which regulates when you’re tired.
(Photo illustration by Senior Airman Destinee Sweeney)
Put away that phone. Seriously.
It’s not just because of that blue light, either. It’s about stress. You want to use the two hours before bed to relax and unwind — not get yourself worried.
“If you’re going to check your email and you realize you have 10 emails — that doesn’t help you be very settled at night,” La Reau said.
Recognize when you’re exhausted and ask others to help you.
(US Navy photo by Petty Officer 1st Class Abe McNatt)
Sleep can be a team sport.
An exhausted parent needs to recognize it and call in reinforcements: friends, family, or their partner.
“I think there’s opportunities to have those open and honest conversations,” La Reau said. “Be like, ‘You know, I’ve got a huge meeting tomorrow, I’m on a long period of travel, I’ve got a lot going on,’ or someone’s just completely exhausted.”
“‘Let me take care of all issues that come up with the kids tonight.'”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.