This Sunday, October 7th at 5:00PM EST, Loyola is coming to Clinton Field to try and steal a victory from West Point. If Army can rally on Wednesday, they’ll be charged up with a victory — and they’ll be looking to double down.
Lots of work and busy family schedules can be a major hindrance to getting yourself to the gym. Don’t fight it. Cancel your gym membership and buy a set of dumbbells. Bam! Your home is now all the gym you need. Really. Dumbbells are staples in all gyms for a reason. They’re versatile as hell and can build muscle fast, if you know how to use them. All you need is 30 minutes, two-to-three days a week.
Like any strength workout, you are best off performing this routine with at least one day between sessions to allow your muscles a chance to recover. Once you get the hang of the basic moves, try the advanced variation to work your body a little harder. In all cases, you want to focus on form above all else, since the correct body position maximizes the load on your muscles. In other words, you’ll get stronger and fitter doing fewer reps and simpler moves with the right form than you will doing complicated sequences incorrectly.
To get started, grab two medium-weight dumbbells, find yourself some clear floor in your living room, basement, or garage, and get ready to pump iron for the next 30 minutes. Note: Most exercises require two or three sets. You can rest as long as you need between sets, but ideally you’ll aim for around 30 seconds.
(Photo by Sergio Pedemonte)
1. The dumbbell move: Standing overhead press
How to: Stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your knees soft, bend elbows and lift weights to your chest, then straighten elbows and push weights skyward until your arms are straight, palms facing forward. This is your start position. Bend elbows out to the sides and lower weights to shoulder height. Straighten arms and raise weights to the ceiling again. 8 reps, 3 sets.
Make it harder: Instead of lifting weights straight up, diagonalize to a spot just forward of your head, forcing your body to engage your core and pecs for stabilization.
2. The dumbbell move: Lunges
How to: Holding a dumbbell in each hand, stand tall. Take a large step forward with your right leg, landing with a bent right knee. Lower yourself toward to floor until your right leg forms a right angle, knee over toe, and your left knee hovers above the ground. Push off your right foot and return to standing. Repeat on left side for one full rep. 10 reps, 2 sets.
Make it harder: Take these moves up two flights of stairs, stepping every-other-stair to maintain proper form.
3. The dumbbell move: Curls
How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. Keeping elbows stationary at your side, bend arms and curl forearms in front of you until weights touch your chest. Release. 10 reps, 3 sets.
(Photo by Danielle Cerullo)
Make it harder: Perform curls while standing on one leg, the other leg bent in a right angle, knee flexed in front of you. Alternate legs with sets.
4. The dumbbell move: Lying chest press
How to: Lie on the floor, knees and elbows bent, dumbbell in each hand, and hands at your chest. Press dumbbells up into the air until arms are straight and weights are above your head. Bend elbows and release. 8 reps, 3 sets.
Make it harder: Straighten your legs as you lie on the floor. Lift your heels three inches off the ground. Keep them there as you perform the exercise.
5. The dumbbell move: Squats
How to: Stand with feet shoulder-width apart, toes slightly turned out. Holding a dumbbell in each hand, bend knees and elbows as if you are about to sit down into a low chair. Stop when your thighs are parallel to the floor and your knees are over your toes. Straighten back to standing. 10 reps, two sets.
Make it harder: When you reach the lowest point of the squat, push through your heels and jump vertically in the air. Land with soft knees and lower back into a squat again.
6. The dumbbell move: Dumbbell flye
How to: Lie on your back on the floor or on a bench. Lift dumbbells directly above your chest, arms straight, palms facing each other. Inhale and open arms wide out to the sides. Exhale and squeeze your chest muscles as you lift weights back up over your chest. 8 reps, 3 sets.
(Photo by Alora Griffiths)
Make it harder: Do one arm at a time. This challenges your body’s stability and engages your core and glute muscles for balance.
7. The dumbbell move: Reverse flye
How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Lower dumbbells to the floor below you, arms straight. Keeping your back flat, raise dumbbells out to the sides. Lower. 8 reps, 3 sets.
Make it harder: Perform a squat every time you raise your arms.
8. The dumbbell move: Corkscrew
How to: Interlace fingers around both dumbbells so you are holding them together with both hands. Stand with feet shoulder-width apart. Rotate your body to the right, swinging your arms to your right side. Shift weight to the left, twisting your body and raising dumbbells above your left shoulder, arms straight. Twist back to the right, lowering dumbbells down to your right hip. Perform 10 corkscrews to the left, then switch sides and perform 10 twists to the right.
Make it harder: As you twist to the left, raise your right leg off the floor so that your weight is entirely supported by your left side. Do the same as you twist to the right.
9. The dumbbell move: Row kickback
How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Keeping elbows tucked close to your sides, bend arms so weights come to your chest, then straighten them until weights are behind you. 10 reps, 2 sets.
(Photo by Alora Griffiths)
Make it harder: Once arms are fully extended behind you, lift weights an extra 2-3 inches higher (using your full arm) to engage your deltoids. Release.
10. The dumbbell move: Pushup row
How to: Holding a dumbbell in each hand, get into a modified pushup position (resting on your knees, body at an incline, arms straight). Keeping your torso stable, bend your right elbow out to the side and raise the dumbbell to your chest. Return to start. Bend left elbow and raise the left dumbbell to your chest. Return to start. This completes one rep. 8 reps, 2 sets.
Make it harder: Perform move in full pushup position (legs straight, balancing on toes).
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
“Remember everyone deployed” isn’t just a catchphrase for the Maryville University Men’s Lacrosse Team. It might seem counterintuitive for a team that wants to raise money for its upcoming season to spend part of that money on another good cause, but that’s just one more reason Maryville University athletes are known as the Saints.
Maryville, a small, private university just 22 miles from St. Louis, Mo., is one of the best-run colleges financially, known for making their dollars go far. This frugality means the students in its athletic programs need to raise a little money on their own to make their seasons a reality.
This is no problem for the men’s lacrosse team. They started a crowdfunding project to get the money they need, but the reward for their hard work is more than just a third season in the Great Lakes Valley Conference. With money raised, they intend to send care packages to US troops fighting in Iraq and Afghanistan. For every $100 raised, they will send out a gift to the men and women overseas.
As of this writing, the team has raised just shy of 20 percent of their ,000 goal. This means that, so far, they’re set t send out 19 care packages to U.S. troops with another just around the corner. And this isn’t the first year of their patriotic efforts. Last year’s crowdfunded lacrosse team-care package effort saw 52 care packages shipped overseas from the Maryville Saints.
The Saints are accepting donations in any amount – and look forward to doubling their output from last year. What’s really great about their efforts is that the Saints don’t just give when raising money, they can be found at the St. Louis VA year round, donating their time and effort to veterans.
The Maryville University Saints Lacrosse team at the St. Louis, Mo. VA hospital on Veterans Day, 2018.
The NCAA Division II school crowdfunds many of its athletic programs. The Swimming and Diving team, the Women’s Bowling team, and even the Men’s Basketball team all crowdfund their programs through the Maryville University site — and the campaigns don’t require offering rewards to donors, like many crowdfunding websites.
Only the Men’s Lacrosse team gives something back in exchange for their good fortune — and it’s purely because they want to give to American troops. For some of these lacrosse players, playing university sports is akin to being part of a family, something to which deployed military members can certainly relate.
“I enjoy being at Maryville University because it’s like my second home,” said lacrosse player Darrius Davenport. “We are brothers with an unbreakable bond.”
Donate to the Maryville Saints Men’s Lacrosse Team by clicking this link.
In 2011, the Carolina Panthers were up 14-0 against the Houston Texans. With time running out in the first half, Carolina ran a trick play that saw quarterback Cam Newton secretly slip the ball between the legs of tight end Richie Brockel after quickly taking the snap. Brockel ran the ball in for another touchdown and the Panthers would win the game, 28-13.
After the game, reporters wanted to know where head coach Ron Rivera drew inspiration for the play. The answer was the movie, Little Giants.
The play even has a name – “The Annexation of Puerto Rico” – and it was devised by the tiny computer nerd, “Nubie,” who explained it to John Madden as a slow fake play with the quarterback running to one side of the field and a tailback picking up the ball and swinging around the opposite way.
“The Annexation of Puerto Rico” from the 1994 movie “Little Giants”
The play in Little Giants sounds a lot like the legendary trick play, the fumblerooski, where the hidden ball is purposely set down by the QB who then distracts the opposing team by running with the “ball” or “handing it off” to another player. Then, another player, usually a player no one would suspect, like a lineman, picks it up, and runs it home.
It might literally be the oldest trick in the book, which is what might have attracted Ron Rivera to the “Annexation of Puerto Rico” in the first place.
For the Carolina Panthers, they couldn’t purposely forward fumble the ball, that’s illegal in the NFL. And they still had to fool the Texans defenders. So Cam Newton takes the quick snap and most of the Carolina players continue the play as if it’s moving to the right, while others make key blocks to keep the way clear for Brockel.
Who says real life is nothing like the movies?
Actor Ed O’Neill played Kevin O’Shea, the coach of the Little Giants’ number one enemy: the Cowboys. During an interview with NFL analyst Rich Eisen, Eisen told O’Neill the play had actually been used by an NFL team. O’Neill is an avid football fan and former NFL player who was a linebacker for the Pittsburgh Steelers before being cut by the team in 1969.
He had no idea. His response (with a smile): “You gotta be kidding me.”
While on active duty, maintaining some level of fitness is essential. It is literally a requirement of your everyday life. But once it’s not required, it’s very easy to find yourself completely out of shape and overweight.
After giving yourself a look in the mirror, you’ll probably pine for the days of old — the days of tone and definition. Well, it’s never too late; here are a few ways to get in shape fast.
Summer is over, but that doesn’t mean you can’t or shouldn’t get a headstart on next summer. Use this winter as a springboard into a body that everyone envies next summer
Full-body workouts are a hot topic these days
(Photo via Greatist.com)
Full-body training is a form of weightlifting that has been gaining lots of popularity in the fitness world recently, and it’s exactly what it sounds like. Throughout the course of a single session, you’ll target each muscle group, getting a pump for your entire body.
Despite its recent popularity, full-body training has been around for ages. Design a routine that pays extra attention to your trouble spots and you should see some serious results very fast.
Johnny Bravo…the Bro Split poster dude.
(Cartoon Network Studios)
We all know what bro splits are, even if we don’t necessarily know them by that name. A bro-split is a routine that focuses on your back, your biceps, your chest, and your triceps. This technique, too, has been around for far longer than most of us have been alive.
There’s an obvious benefit to this: it’s simple and it’ll get you looking swole quickly. That being said, there’s must more to being fit than looking fit. If you’re only in it for the beach bod, this might be the method for you.
CrossFit is often the punchline of gym jokes, but the results and popularity can’t be denied.
(Photo via BoxRox.com)
Ahh, the much-maligned CrossFit. If you’re a CrossFit junkie, then you already know that everyone has an opinion on the recent trend. In the blink of an eye, CrossFit has managed to blossom into a full-blown sport that is beloved and practiced worldwide. Truthfully, CrossFit is an amazing workout and will give you great results… even if the exercises look a little funny at times.
Sprinter body vs marathon runner body? Both are low on fat, so pick your method and enjoy.
(Photo via RachelAttard.com)
Running is one of the most time-tested ways to lose weight and training for a marathon is one of the most certain ways to commit to running many miles with regularity. There’s simply no way to do all the running you need to prepare for a marathon without slimming down.
As an added bonus, committing to a run (marathon or otherwise) forces you to get your diet together. You simply won’t be able to go the distance without a proper diet.
Bodyweight exercises have been around since the beginning of time. Maybe it’s time you gave it a try.
Photo via Boss Royal.com
Can you do 40 push-ups without stopping? How about 40 dips within 2 minutes? How about 40 pull-ups in that same timespan?
Chances are, especially if you’re a recently retired/separated veteran, you can do the push-ups with no issue. The others, however, are going to be more challenging. Put together a quick, fun, and sweaty, circuit-style workout of your own and see the combined benefits of body weight movements and aerobic exercise.
In addition to physical exercise, proper nutrition plays a major role in overall health, fitness, and training for the Army Combat Fitness Test, says Maj. Brenda Bustillos, the U.S. Army Training and Doctrine Command dietitian.
“It’s important for soldiers to recognize the impact proper nutrition has on them,” said Maj. Bustillos. “From how they get up and feel in the morning, how they recover from an exercise, how they utilize energy, and whether or not they have energy at the end of the day — proper nutrition is powerful, and stretches far beyond what we were taught as kids.”
Dietary decisions affect every soldier’s individual physical performance differently, too, she said, and has the power to impact careers “whether that be good or bad.”
Bustillos, a clinician who’s seen patients for the last 15 years of her career, believes the ground rules for healthy eating are only that — ground rules. “Every patient I’ve met with is different, and their needs are all different, too.”
Soldiers weave through an obstacle course.
(U.S. Army photo by Sgt. Travis Zielinski)
“Nutrition and dietary patterns are not one size fits all,” she said. “A registered dietitian understands this, and understands the biomechanics of each individual, along with the unique metabolic concerns they may have.”
She added, “How someone eats can be what makes or breaks them during big events, such as the ACFT. That’s why it’s important for soldiers to take advantage of resources available to them, and meet with a dietitian about what works for them while training for the test.”
Army combat fitness test
The ACFT is a six-event, age- and gender-neutral, fitness assessment set to replace the Army’s current physical fitness test by October 2020. It’s the largest physical training overhaul in nearly four decades, and is currently in its second phase of implementation, with every soldier slated to take the test as a diagnostic at least once this year.
The test is designed to link soldiers’ physical fitness with their combat readiness. Each event is taken immediately following the next, and aims to be an endurance-based, cardio-intensive assessment of overall physical fitness.
“The ACFT will require soldiers to properly fuel their bodies to be fully ready to perform,” she said. “The six events require many different muscle movements, with both aerobic and anaerobic capacities, making the fueling piece of fitness incredibly important — as important as physically training.”
Nutrition has often been attributed as “fuel for the body,” she said. For example, proteins repair you, and give the body the building blocks it needs for everyday activities, carbohydrates give the body energy, vitamins strengthens the bones, minerals help regulate the body’s processes, and water is essential for being alive.
But, nutrition also plays a role “in terms of preparation and recovery,” she said. It doesn’t matter if someone is training for a marathon or the ACFT, how they eat, or what they drink makes a world of difference.
U.S. Army soldiers participate in a 2.35-mile run.
(U.S. Army photo by Senior Airman Rylan Albright)
For example, if a soldier wakes up early on an empty stomach when scheduled to take the ACFT, that soldier will lack the glucose needed for a good performance. This can make the short-term decisions as critical as the lifestyle choices made in the months prior to testing, she said.
“Consider an individual like an automobile,” Bustillos said. “If an automobile starts running out of gas, it will begin running on fumes, and then be completely empty. That’s how an individual [regardless of training leading up to the test] will perform, especially if they don’t properly fuel their body before an ACFT.”
Bustillos urges soldiers to always “train to fight,” meaning all their nutritional decisions, at all times, should holistically enhance their physical fitness, mental alertness, and overall health.
“If a soldier only eats right the night before, or morning of an ACFT — but not during the months of training leading up to it, they won’t do as well on the fitness test [regardless of physical activity],” she said.
The best course of action, according to Bustillos, is eating right “day in and day out” while training. “Muscles are hungry, and they need fuel, so if you implement a healthy dietary lifestyle while training, then your body performs much better while performing.”
Soldiers should consume a variety of healthy nutrients in their diet, she said. For example, carbohydrates, fats, dietary fiber, minerals, proteins, vitamins, and water should be taken in.
(U.S. Army photo by Jorge Gomez)
When a soldier doesn’t eat properly in both short- and long-term capacities, muscles will break down because the body is continually searching for the fuel it needs to perform, she said.
“The night before an ACFT, a soldier should take in some proteins and carbohydrates,” she said, adding that carbohydrates are the No. 1 source of fuel for the brain and body.
Examples include moderately-sized, protein and carbohydrate-rich meals, such as a grilled chicken breast and brown rice, followed by a light breakfast the next morning, ideally two hours prior to taking the ACFT, she said. However, the possibilities for what foods to eat are seemingly endless, as long as they fall in the food healthy groups.
“I understand not everyone wants to wake up two hours before a performance test just to eat,” she said. “So, a light snack in the morning is also good. It can be a performance bar, a whole-grain English muffin, a banana, or just half of a muffin with smear of peanut butter — something to not disrupt the stomach while providing a fuel source for the body.”
With the ACFT around the corner, or if you have questions on how nutrition can enhance your lifestyle based on body type, Bustillos recommends you seek answers from a registered dietitian nearby.
“It’s important to remember there’s no such thing as bad foods, just bad dietary patterns,” she said. “As long as we’re eating well, taking good care of our bodies, and putting good things in it — it’s okay to have the scoop of ice cream, or sharing a tub of buttered popcorn with friends at the movies, those are certainly things that make life more enjoyable.”
This article originally appeared on United States Army. Follow @USArmy on Twitter.
TetraSki, a new technology was integrated into the 33rd National Disabled Veterans Winter Sports Clinic, held in Snowmass Colorado from March 31 to April 5, 2019. The technology was integrated in the clinic for the second year in a row to help promote independence in skiing and life. The Tetradapt Initiative began over 10 years ago when founder and visionary, Jeffrey Rosenbluth, MD, of Tetradapt Community dreamed of helping people living with paralysis.
As a result of this initiative, people who are completely paralyzed can now enjoy downhill skiing and sailing in a new way. The National Disabled Veterans Winter Sports Clinic has grown to assist nearly 400 profoundly disabled veterans. The Clinic has provided Tetradapt Community with a platform to showcase their technology, bringing hope to veterans with traumatic brain injuries, spinal cord injuries, orthopedic amputations, visual impairments, certain neurological conditions and other disabilities.
“We are honored to work with the VA. Many people are not involved in adaptive sports as they feel that they can’t get involved. The technology was not available in the past.” said Rosenthal.
“We want to help people with real complex physical disabilities enjoy normal activities.”Tetra-ski: Advanced Technology at the National Disabled Veterans Winter Sports Clinic
Dr. Rosenthal is currently the Medical Director of the Spinal Cory Injury Acute Rehabilitation program at the University of Utah Health Sciences Center, Salt Lake City, Utah and at South Davis Community Hospital, Bountiful, Utah, where he oversees Sub-acute and long term acute Spinal Cord Injury programs. He became interested in rehabilitation medicine and technology at the very beginning of his career. After graduating from New York Medical College, Valhalla, New York and completing his residency at University California (UC) Davis, Davis, California with a focus on rehabilitation medicine, Dr. Rosenthal landed his first job at the University of Utah, Salt Lake City, Utah.
His dreams of impacting the lives of those living with paralysis were coming true. He joined the University of Utah’s adaptive sports rehabilitation program and began developing the university’s very own TetraSki equipment.
“I fell in love with rehabilitation technology and what adaptive ski was doing for people. I was given the opportunity to work with veterans after completing my residency at UC Davis. I wanted to continue my work with veterans. Rehabilitation technology amazed me,” said Dr. Rosenthal. “That was the beginning.”
Hitting the slopes
A unique technology and the only one like it in the world, the TetraSki provides independent turning and speed variability through the use of a joystick and/or breath control, using a sip-and-puff technique. The sip-and-puff switch does not require hand availability and activates by simply sipping and puffing breaths of air in and out, causing the chair to be directed in whichever direction it is instructed. The TetraSki is ideal for individuals with the most complex physical abilities.
Vietnam War Veteran Robert Johnson from Hines, Illinois, on TetraSki at Winter Sports Clinic 2019.
For the first time in adaptive sports, skiers can use the joystick and sip-and-puff functionality simultaneously. The feature allows users to enjoy downhill skiing in their own ski chair. A tether-to the instructor is used as an emergency brake but is not used for turning directions.
U.S Army and Vietnam Veteran Robert Johnson of Hines, Illinois experienced the TetraSki first hand at the Winter Sports Clinic, last year in 2018. Mr. Morris is a patient at the David Hines Jr. Veteran Affairs (VA) Hospital, Hines, Illinois and became involved with the hospital’s adaptive sports program 5 years ago. He is an appropriate candidate for Tetra-Ski and considered to be “more involved,” meaning, having more extreme impairment. When asked what he enjoyed most about Tetra-Ski he said,
“The TetraSki is amazing. I like to lean in and out when I ski. Individuals who don’t have as much coordination ability as I do would really love it! The sip-and-puff is very useful for those who are high level quadriplegics. The technology is perfect.”
After three years of development by the University of Utah Rehabilitation Research and Development team, three TetraSkis will be provided to nine national adaptive ski program partners for shared use during the 2018/2019 ski season, and VA is among the lucky group. Tetradapt Community works in coordination with the University of Utah’s best engineering, research, business and medical experts to design manufacture to deliver the state-of-the-art TetraSki equipment.
Money is not the goal
Tetradapt Community is nonprofit and does not plan to sell the TetraSki in the market place. The goal is to expose the technology to the public for fundraising purposes. The technology is leased to VA Adaptive Sports programs and other adaptive sports programs. The company has received funding from VA Adaptive Sports and other private organizations, receiving roughly between ,000.00- 120,000.00 dollars each year in funding.
“We had a good idea and wanted to see it carried out in the market, not for profit but for people to see its commercial potential,” said Dr. Rosenthal.
The National Disabled Sports Clinics empower those with perceived limitations by participating in adaptive sports that improve their overall health and outlook. The clinic is made possible through a longstanding partnership between the Department of Veterans Affairs. Tetradapt Community hopes to continue to its involvement with the winter sports clinics and the VA is excited to create more awareness of the Tetradapt initiative, giving hope back to individuals with physical impairments. The therapy and joy that this technology provides to veterans is immeasurable. When asked what impact he feels the TetraSki will have on our veterans and the future Dr. Rosenthal commented,
“The technology requires a huge cultural and mind shift. “It’s a shockingly independent experience,”
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
Yale is headed to West Point to face Army on Clinton Field. The Bulldogs are currently sitting at 4-4-2, but have to face Cornell before going up against the Black Knights on Tuesday. Both teams have been cooling off lately and are desperately seeking a win.
Two brothers who served in the Army during World War II were honored during the home opener for the Pittsburgh Steelers against the Seattle Seahawks with the ATI Salute to Heroes Award.
Former Cpl. Theodore “Ted” Joseph Sikora, 99, served in the Battle of the Bulge in France in 1944 and 1945. Former Sgt. Ed Sikora, 95, served in Pearl Harbor, Hawaii, in 1943 and later in the Pacific theater of operations.
The brothers expressed thanks for the tribute. “We’re not used to this much recognition, and I’m very grateful,” said Ted Sikora.
Ed Sikora said he was proud to serve. “I cherished the opportunity to serve my country,” he said.
Former Pittsburgh Steeler Franco Harris shakes hands with Army Sgt. 1st Class Daniel Vollstedt, grandson-in-law of Ted Sikora.
(Photo by Army Staff Sgt. Dalton Smith)
Although they are natives of Washington, Pennsylvania, both now live in the Pittsburgh area.
Ted Sikora was a crew member on a Curtiss C-46 Commando and Douglas C-47 Skytrain as a member of the 8th Army Air Force. Those transport aircraft dropped much-needed supplies to the besieged American soldiers.
He was stationed in England on D‐Day — June 6, 1944 — and remembers having trouble sleeping because of the noise from the airplanes taking off for France.
In a historic photo, Ed Sikora poses during basic training at Camp Edwards, Mass.
He also remembers planes returning damaged and on fire. He said he witnessed a lot of things he will never forget, and that he doesn’t really like to talk about.
After the war, Ted Sikora worked as a machinist. Now, he enjoys working out and taking Zumba classes.
Ed Sikora was on the opposite side of the world, assigned to the 7th Infantry Division 502nd Anti Artillery Gun Battalion.
Although Ed Sikora wasn’t in Oahu when the Japanese attacked on Dec. 7, 1941, he said the Americans were expecting another attack so they were on constant vigil.
A historic photo of Ted Sikora as a cadet shows him dressed in a flight uniform with a white ascot, black jacket, headgear and goggles.
(Courtesy of Ted Sikora)
In October 1944, he was attached to the 7th Infantry Division, which landed in the Philippines amid bombing by Japanese fighter planes. His unit was credited with downing six enemy planes.
In 1945, Ed Sikora participated in the Battle of Okinawa. His unit was credited with downing 33 Japanese aircraft.
Later in life, Ed Sikora taught high school and college, specializing in industrial arts. He later established a fruit orchard in California.
Brothers Ed and Ted Sikora, both Army service members, pose for a photo with their rifles crossed at Pearl Harbor, Hawaii.
(Courtesy of Ed and Ted Sikora)
Ted Sikora’s granddaughter, Alia Ann Vollstedt, is married to Army Sgt. 1st Class Daniel Vollstedt, who participated in the game’s opening ceremony joint-service color guard. Daniel Vollstedt is with 2nd Battalion, Army Reserve Careers Division, based in Coraopolis, Pennsylvania.
Brothers Ed and Ted Sikora pose for a photo wearing World War II veteran caps in October 2018.
(Courtesy of Ed and Ted Sikora)
Daniel Vollstedt said the two veterans have shared some of their stories with him over the years and were proud of his decision to enlist in the Army.
John Wodarek, the Steelers’ marketing manager, said the brothers were selected for the honor because Ted Sikora will turn 100 in March 2020 — which ties in with the National Football League’s 100th-season anniversary being observed this year and next.
This article originally appeared on United States Army. Follow @USArmy on Twitter.
There’s no better way to do sports analysis than by covering the league like a fan. And if that’s actually true, then there’s no better NFL analyst than comedian and Marine Corps veteran Rob Riggle.
Every week, Riggle does a sketch comedy segment as part of Fox Sports’ NFL Sunday, where he competes with Fox Sports’ Curt Menefee, Terry Bradshaw, Howie Long, Michael Strahan, Jimmy Johnson, and Jay Glazer in picking their favorite teams to win that week. Unlike his Fox Sports colleagues, Riggle isn’t a sportcaster, former professional player, coach, or insider.
He’s a fan – but offers a lot more than sports knowledge.
He doesn’t hide his bias
Like any true NFL fan, Riggle remains fiercely loyal to his team. You won’t ever catch him in a jersey that doesn’t belong to a Kansas City Chiefs player. He joins Brad Pitt, David Koechner, Paul Rudd, and Jason Sudeikis in KC fandom and never picks against them.
He doesn’t pull punches on the NFL
The video above isn’t one of Riggle’s Picks, but rather from when he was chosen to open the 2018 NFL Honors Ceremony before Super Bowl LII. He used it as an opportunity to roast a room full of millionaires, billionaires, team owners, players, entire teams, host cities, and even fans.
“Hey, 31 arrests this offseason… things are improving!”
Riggle knows America
When you watch Riggle every Sunday in the fall, it becomes obvious that Riggle doesn’t just know football, NFL teams, and their fans, Rob Riggle knows America. Accents, food, pop culture, and news events are all part of each Riggle’s Picks segment. He even merges pop music and musical theater with sports references.
He makes fun of bandwagon fans
Ever meet a Seahawks fan outside of Washington state before 2005? No? Me neither. It’s not hard to figure out who jumped on a bandwagon when a team started to get good. Riggle shows what we all already know about every team’s fan base — and a city’s sports culture.
He’s not afraid of making fun of anything
Old TV, new TV, networks, sports, teams, fans, rivalries, personalities, players, history, politics, and Jay Glazer – they’re all targets for Rob Riggle.
Catch Riggle’s Picks every week in the fall on Fox NFL Sunday, usually about twenty minutes before the NFL games air.
While the Army Combat Fitness Test will be the largest overhaul in assessing a soldier’s physical fitness in nearly 40 years, it is just one part of the Army’s new health push, says the service’s top holistic health officer.
This month, the entire Army will begin taking the diagnostic ACFT — with all active-duty soldiers taking two tests, six months apart, and Reserve and National Guard soldiers taking it once. Then, a year later, the six-event, gender- and age-neutral test is slated to become the Army’s official physical fitness test of record.
To best prepare for the test, Army leaders encourage soldiers to take an integrated health approach to their training regimen.
Sgt. Steven J. Clough, battalion medical liaison with the 223rd Military Intelligence Battalion, performs a deadlift during an Army Combat Fitness Test in San Francisco, Calif., July 21, 2019. Clough, who serves as a master fitness trainer for the battalion and is a level three certified grader for the ACFT, has been helping prepare the battalion for the new test.
(Photo by Spc. Amy Carle)
Holistic health and fitness
The integrated approach, Holistic Health and Fitness — known as H2F — is a multifaceted strategy to not only ace the ACFT, but improve soldier individual wellness, said Col. Kevin Bigelman, director of Holistic Health and Fitness at the U.S. Army Center for Initial Military Training.
The well-rounded components of H2F include: physical training, proper sleep and nutrition, and mental and spiritual readiness.
These pillars are “similar to a house,” Bigelman said. Meaning that, each element of a house — the roof, walls, floor, etc. — are equally essential for its prosperity, like how each aspect of H2F is critical to combat readiness, and having success on the ACFT.
However, the gravity of H2F transcends the ACFT, which falls into the physical aspect, and has become “a culture change within the Army,” Bigelman said.
“H2F is changing the way soldiers view themselves,” he added. “It is made up of both physical and nonphysical domains, wrapping them into a single governance structure.”
The initiative, originally announced in 2017, was designed to enhance soldier lethality by rolling up various domains of health to complement each other and prepare soldiers for future warfare, he said.
(U.S. Army National Guard photo by Spc. Amy Carle)
The Army’s most important weapon system is its soldiers, he said. So, to overmatch the enemy in multi-domain operations, Soldiers must demonstrate the superior physical fitness required for combat by training properly in all aspects of holistic fitness, including the ACFT.
The ACFT will provide “a snapshot of the strength, power, agility, coordination, balance, anaerobic capacity, and aerobic capacity of a soldier,” Bigelman said. Limited in scope, “the current APFT doesn’t fully measure the total lethality of a soldier how the ACFT does.”
Due to this, soldiers should train the way they’ll be tested, Bigelman said.
“The ACFT measures all the domains of physical fitness,” said Dr. Whitfield East, a research physiologist at CIMT. “Soldiers should train based on those standards.”
California National Guard Soldiers with the 223rd Military Intelligence Battalion complete the Sprint Drag Carry event during an Army Combat Physical Fitness test
Be well rested
The best training plan is ineffective without adequate sleep, Bigelman said, adding, “You’re not going to perform as best you can, physically, on the ACFT if your sleep is incorrect.”
Neglecting sleep can take a negative toll on the body. Sleeplessness can affect performance during high-intensity workouts, like the ACFT, he said. In addition, it can affect a soldier’s mood, their hormone and stress levels, and it doesn’t let the body fully recover or repair its muscles.
Adequate sleep can improve productivity, emotional balance, brain and heart health, the immune system, and vitality, according to the National Institutes of Health.
For maximum optimization, officials encourage soldiers to get at least eight hours of sleep.
Spc. Melisa G. Flores, a paralegal specialist with the 223rd Military Intelligence Battalion, performs a leg-tuck during an Army Combat Physical Fitness test hosted at Abraham Lincoln High School in San Francisco, California, July 21, 2019. Flores, who has competed in the Best Warrior competition and won recognition for fitness, said the ACFT has challenged her in new ways.
(U.S. Army National Guard photo by Spc. Amy Carle)
Nutrition is a vital component of training, said Maj. Brenda Bustillos, a dietician at the U.S. Army Training and Doctrine Command. “How we get up and feel in the morning, how we recover from exercise, how we utilize energy throughout the day” is all optimized through understanding, and implementing, proper nutrition.
Proper nutritional habits will “enhance a soldier’s ability to perform at their fullest potential,” she added.
Regarding the ACFT, soldiers “should always train to fight,” Bustillos said, and they should do more than “Eat properly the night before an ACFT.” Proper nutrition should not be viewed as a diet, but as a lifestyle choice.
That said, nourishment immediately before an ACFT is also important. “Soldiers should never start the day on an empty tank,” she said.
Spc. Melisa G. Flores, a paralegal specialist with the 223rd Military Intelligence Battalion, receives coaching from a grader about the proper form for hand-release push-ups during an Army Combat Physical Fitness test hosted at Abraham Lincoln High School in San Francisco, California, July 21, 2019.
(U.S. Army National Guard photo by Spc. Amy Carle)
Clear your mind
When you toe the line on test day, it’s natural to feel anxiety, East said. Before the stopwatch starts, soldiers should clear their minds, take a deep breath, and try thinking positively.
As common as anxiety is, he said, confidence is built by properly preparing for the ACFT. For example, soldiers should not start training a week before their test or else their mental fitness can be as affected as any other component of holistic health.
In addition, during the months leading up to a test date, soldiers should do mock tests to know where they stand. These small steps can be giant leaps for an individual’s mental fitness, he said.
Soldiers cannot perform “as best as they can physically” on the ACFT without implementing a holistic approach, Bigelman said.
With soldiers expected to train harder to meet readiness goals, experts are available to them, he said, noting that physical therapists, athletic trainers, and other professionals can now be found at most brigade and battalion levels to take their training to the next level.
This article originally appeared on United States Army. Follow @USArmy on Twitter.
Fitness. The word conjures mental images of tight lycra clothing, 5K finish lines, and overcrowded rooms filled with clanking weights and the pungent odor of sweat. Fitness, however, is much simpler than what is being sold to you. Fitness is health, plain and simple — the pursuit of which is a lifetime endeavor.
The concept of improving fitness almost always focuses directly on the improvement of the physical body. However, mental and spiritual health play equally important parts in the equation. Setting the proper intention — the purpose of one’s physical pursuit is as important, if not more so, than the physical movement itself.
When it comes to fitness, goals are paramount. There are three simple questions you need to ask yourself:
- Where do I want to be?
- Where am I currently?
- What is the healthiest path from No. 2 to No. 1?
(Photo by Marty Skovlund, Jr./Coffee, or Die Magazine)
Your goals are your own. They should not exist for anyone else, and should be clearly identified so a path to achievement can be established. Let’s say your goal is to squat 200 pounds. Why? How does that number improve your quality of life? Numerical goals are not wrong so long as you can identify the reason. For example, if you aspire to be an EMT who will regularly need to hoist a 200-pound person, the goal serves you well.
Take an honest, comprehensive look at your current fitness level. Avoid self-criticism and identify the areas which can use the most improvement. Can you push and pull your body weight through various planes of movement repetitively and with ease? Does each of your joints flex and extend to an appropriate degree without pain? I know blood pressure and cholesterol levels aren’t as sexy to consider as what your abs look like, but they are undeniably factors that will sooner inhibit your quality of life than any aesthetic variance will.
Identify your weakness, then attack it with verve. Experienced triathletes know this concept well. For those with a strong swim and a weak run, it is much more enjoyable to practice swimming. This does little to improve race results or fitness in general though. That weakness may be flexibility, balance, or elevated levels of stress.How To Workout Like An Operator
Knowing where you are and where you want to be doesn’t mean anything without establishing a reasonable path from one to the other. This is the angle of the ladder you will climb to your goal. Time plays a crucial factor in this. If your goal is to squat that 200 pounds but you currently have physical difficulty getting off the couch, the goal is still achievable when the proper number of rungs are implemented at appropriate intervals.
Does the pursuit of your goal require detriment to other aspects of your health? If your goal is to complete a marathon for the sake of doing so and your training plan omits components of strength, power, speed, or agility, you may get to the finish line a little faster — but you are ultimately working against your own fitness.
If you can identify where you currently are and where you want to be but are unsure how to get from one to the other, fear not. In the coming weeks and months, I will address pertinent aspects of fitness programming, equipment, and ideology. Wherever you may be, let’s improve our fitness — and our quality of life, together.
This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.
When we think of NFL payers, we often think of incredible athletes. Most are taller than six feet and most pack more than 230 pounds of pure muscle. We might even believe they have to be physically perfect to compete at a level where people are considered more of an investment than just an athlete – but that’s not true.
Many NFL players over the years have overcome mental and physical handicaps to become some of the best examples of football athleticism throughout their careers.
These are just the players with physical handicaps to overcome. Other players, like the Steelers Terry Bradshaw, the N.Y. Jets Brandon Marshall, and Houston Texans legend Arian Foster, have all overcome mental troubles like PTSD, ADHD, and alcoholism. They are still remembered as their respective teams’ all-time greats.
Rocky Bleier, Pittsburgh Steelers
Bleier was sent to serve in the Vietnam War during his tenure in the NFL. His unit was ambushed by the NVA in 1969 and Bleier took extensive wounds in his legs. Instead of focusing on the damage, he fouced on recovering from it, going on to play in four Super Bowls with the Steelers.
Tedy Bruschi, New England Patriots
Tedy Bruschi was at the top of his career when he woke up with numbness in his body and a pounding headache. The 31-year-old suffered a stroke after playing in his first Pro Bowl. Doctors found he also had a hole in his heart. Within eight months, Bruschi was back in the game, winning more and more with the Patriots.
Tom Dempsey, New Orleans Saints
That’s not photoshop. Kicker Tom Dempsey was born without toes but that didn’t stop him from making a record 63-yard field goal with the New Orleans Saints. He had a special boot made for his foot that turned it into a swinging club. He made his record kick in 1970 and played for a number of teams.
Shaquem Griffin, Seattle Seahawks
Shaquem Griffin was born with amniotic band syndrome, which cause terrible pain in his hand for much of his younger years. The young Griffin to play football – but his hand (or lack thereof) never stopped him. He and his brother played side-by-side through high school football, college ball, and now the Seattle Seahawks. With that team, he played in a playoff game during his rookie year.