You stretch, you warm-up, you ice, you even take Epsom-salt baths (OK, just that one time). But if you really want to take care of your sore muscles, in addition to all that you should learn about the benefits of foam rolling. The foam roller is a small device that can provide relief from existing muscle soreness when you get in the habit of using it to put pressure on your muscles. There’s no better way to help prevent future pain after, say, a particularly serious kettlebell workout.
Foam rolling is what exercise experts refer to as “self-myofascial release,” a fancy way of saying that you use your own body weight to apply pressure to muscle tissues (fascia), thereby releasing tension. The benefits of foam rolling are twofold: First, it helps muscles relax so there is less tension on tendons and bones in your body. Second, it increases your mobility and range of motion, thereby lowering your risk of straining a muscle when you do something like lunge for a soccer ball or your son’s runaway tricycle.
Designed to imitate the experience of getting a massage, the foam roller has been shown to decrease the dreaded delayed onset muscle soreness (DOMS) that occurs after a hard workout. But to reap the benefits, you have to know which moves to do — and how to do them right.
Start with the 7 moves here. In each case, use light to medium pressure (contrary to popular opinion harder is not better and can damage muscle tissue). Do each exercise for 90 seconds and be careful to place the roller under muscle, not bone or joints, for safety.
1. Back roll
Start by placing the foam roller on the ground, then lying on top of it (center it so that one end protrudes from either side of your back). Place it in the middle area of your back. Bend your knees and keep your feet flat on the floor. Push through your feet and slowly straighten your legs, allow your lower back to drifting over the top of the roller until it reaches your hips. Bend knees and roll back in the other direction until the roller reaches just below your shoulders. If the pressure is too intense, prop yourself up on your elbows to relieve some of the weight.
(Julia Hembree Smith)
2. Glutes roll
This move helps loosen tight butt muscles, which can pull on already-tight hamstrings, leading to injury. Start on the floor, resting your right butt cheek on the roller. Bend knees and keep feet planted on the floor (you will have to twist them to the right side). Using your right hand or elbow for support, rock back and forth slowly on your right side, adjusting the angle of your hips from straight to sideways to bring the roller in contact with the entire glute surface. Switch to the left side and repeat.
3. Calf relaxer
Sit on the floor, legs out in front. Rest your right lower leg on the inside edge of the foam roller so that the end clears contact with your left leg. Bend your left knee, and place hands out the sides and slightly behind your butt. Press through the floor with hands and your left foot to elevate your body so that it is hovering over the floor. Bend and straighten your left leg, allowing the roller to move up and down your right calf. Adjust the pressure by shifting more or less weight from your hands to your calf. Go straight back and forth for 10 rolls, then angle your leg inward so that the roller massages your inner calf. Open your hips outward and repeat so that it works on the outside of your calf. Repeat on the opposite side.
4. Hamstring relaxer
Following the instructions from the calf roll, sit with the inside edge of the foam roller under your right hamstring (upper leg). Bend left knee and place hands out to the side and slightly behind your butt. Raise your body and gently rock so that the foam roller rotates beneath your right hamstring. Use more or less weight on your hands depending on how deep you prefer the pressure. Switch sides and repeat.
Two women use foam rollers to massage their leg muscles after a running event.
5. Quad massager
Lie on your stomach with your right leg straight and left leg bent and out to the side. Situate the roller so that it is beneath your right thigh. Propping yourself up on your elbows and using your left foot for leverage, raise your body from the floor and rock forward and back, applying pressure to the roller as it massages your quad muscle.
5. Foot roll
Lay the roller flat on the floor near a wall. Facing the wall, stand on the roller in bare feet, placing hands against the wall for support. Depending on your arch flexibility and foot sensitivity, this position alone may be enough to feel a release in your arch and foot muscles. For a deeper massage, slowly and roll back onto your heels, then forward onto your toes, maintaining control of the roller (the movement will be quite small).
7. Side stretch
Lie on the right side, resting the roller beneath your armpit. Stretch your right arm out above your head, and place your bent left arm on the floor in front of you for support. Using your feet to push your body forward, allow your torso to slowly roll over the foam roller until it reaches the bottom of your rib cage. Slowly roll back in the other direction. Switch sides and repeat.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
The quad workout should be a staple workout for men — up there with abs, biceps, triceps, and pecs. From a functional perspective, they are the main thing standing between you and a knee or hip injury. The stronger your quads, the better they will absorb the load from any kind of impact activity, like running or a pickup game of hoops. From a performance standpoint, the stronger your quad muscles are, the more power and speed you will have when you bike, run, or do any kind of plyometric move like box jumps. They also provide the necessary support when you do overhead presses, Olympic lifts, and give your kid a piggyback ride. And then there is the aesthetic factor. A ripped upper body with scrawny legs looks unbalanced, to say the least.
The best quad workouts hit four individual muscles: the rectus femoris, vastus lateralis, vastusmedialis, and vastusintermedius. Each one plays a unique role in bending and flexing your knee and hip joints, but they also all work together to power you through your day.
There’s no hard and fast rule about when to do a legs workout. Some like to add it to arms day; others prefer to stagger the two. If you play any rec sports, you’re probably giving your legs some kind of workout every time you hit the field or court. The most important thing is that your legs feel rested before you hit the weights so be sure to take a recovery day between workouts. Follow this 10-move, 20-minute program to be sure you’re giving your legs the love they deserve.
1. Barbell squat
Using a weight suitable for 8-10 reps, unrack the barbell and place it behind your neck on your shoulders, holding it with an overhand grip (palms forward). Stand with feet shoulder-width apart, toes slightly turned out. Allow your chest to lean forward slightly, back flat, as you bend your knees, aiming to get knees over toes. Straighten back to standing. Do 8-10 reps, 2 sets.
2. Weighted lunges
Holding a medium-weight dumbbell in each hand, stand with feet parallel, arms by your sides. Take a big step forward with your right leg, landing with a bent knee. Bend your right knee until your leg forms a right angle, knee over toes, and back left knee hovers just above the ground. Push off right foot and return to standing. Do 10 lunges on the right side, then 10 lunges on the left side. 2 sets total.
Lie on your back, legs straight out in front of you. Place a 10-15 pound weighted ankle cuff on your right leg. Keeping your back flat and legs straight, lift your right leg about a foot off the floor. Lower back down but don’t let it touch the ground. Immediately lift again. Do 15 reps on your right legs, then switch the weight to left side and do 15 reps on the left side. Repeat on both sides.
4. Bavarian split squat
Stand with your back to a bench, about a foot away. Holding a medium-weight dumbbell in each hand, lift your right leg behind you, knee bent, and rest your right toes on the bench. Bend your left knee over your left toes, letting your right knee drop toward the floor. Straighten up again. Do 12 reps then switch sides. 2 sets.
5. Wall sit
Stand with your back to a wall, about a foot away. Bend knees and let your back sink against the wall, pressing into it with your spine as you lower yourself down into a “sitting” position. (Your legs should form a right angle with your knees over your toes.) Hold for 90 seconds to 2 minutes. Release.
Face a bench with a medium-weight dumbbell in each hand. Step up onto the bench with your right leg, allowing your left leg to swing through until it is raised in front of you, knee bent. Step back down with your left leg first. Perform 10 step-ups on the right side, then 10 on the left. 2 sets.
7. Single-leg squat-sits
Stand with your back to a bench, about a foot away. Holding a medium-weight dumbbell in each hand, lift your left leg in front of you. Bend your right knee and sink back and down to the bench until your butt just touches the seat. Immediately engage your quad and return to standing, without letting your left leg touch the floor. 8 reps on the right, switch sides and repeat. 2 sets.
8. Box jump
Stand facing a bench or box about two feet off the floor. Bend your knees and let your arms drift behind you. Explosively push through the floor, jump, and tuck your knees as you spring up onto the box, landing on both feet. Step back down. 15 jumps.
Holding a heavy kettlebell by the handle with both hands, stand with your feet together, legs straight. Take a wide step to the right, landing with a bent right knee and straight left leg. Bend deep to the ground, then push through your right foot and return to standing. Repeat on left side for one full rep. 10 reps, 2 sets.
10. Stair sprint
Find yourself a set of stairs, and race to the top, jog to the bottom, for 60 seconds, lifting knees as high as you can and moving your feet as fast as they will go.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
It takes a lot of work to get well-defined abs. We’re talking relentless hours of exercises devoted to burning belly fat and defining abdominals in order to achieve that fitness vanity project that is a spectacular set of six-pack abs. So when your efforts aren’t yielding noticeable results, it can be downright embarrassing.
There are several reasons you could be having trouble seeing those ripples across your midsection, from what you ate for dinner to which moves you’re doing at the gym. We’re not saying that addressing all items on this list will miraculously result in the six-pack you’ve been dreaming about, but it will be a step in the right direction.
A lot of guys confuse a strong core with a six-pack. They are not the same thing. You can have the leanest, toughest mother-of-a-mid-section in the world, but if you’re not working your vanity muscles, you won’t get that ripple effect. Crunches and sit-ups work the rectus abdominus — the muscles near the top of your midsection. But the obliques, the largest, outermost muscles that begin along your side and wrap towards the front, play an arguably bigger role in defining your six-pack. You can work this muscle group by doing side planks. And don’t forget to work your transverse abdominus, the deepest abdominal muscle that helps hold you erect: You can strengthen it by doing glute bridges.
2. You’re eating too many vegetables.
You have the right idea: Choose broccoli and kale in place of chips and cookies to lower your weight and reduce body fat. But cruciferous vegetables come with a small problem. They give you gas, which makes you bloated and disguises the six-pack. Your body will ultimately adjust to its new fiber-rich plan, but until then, mix up the broccoli with zucchini and asparagus, vegetables with a lower propensity to inflate the gut.
It’s tempting to make every day a core day when you’re in pursuit of such a lofty goal, but any fitness pro will tell you that gains in performance happen not when you’re working out, but when you’re at rest. That’s when all those microscopic muscle tears from the previous sweat session repair themselves, knitting fibers back together in a stronger pattern to strengthen the muscle. If you never allow for recovery, you never allow for the process of growth.
Not necessarily because of the extra calories (although that matters as well), but because an excess of carbonated liquid sloshing around your gut can make you look bloated. Flush the system with good old water, wait 24 hours, and take another look.
Fat in particular. True, calories are calories and consuming too many will pack on pounds, causing your body to lose lean muscle definition. But getting six-pack abs is not just a weight-loss game, it’s a body fat percentage game, meaning if you want to see true six-pack definition you need to get that body fat number down around 6 percent. If that sounds crazy, it kind of is.
You read that right: One reason those six-packs pop on the cover of bodybuilding magazines is that they’re lacquered up with oil, which catches the light and accentuates the body’s contours. If you want the look, squeeze a few drops of baby oil into your palm, rub your hands together, then work them over your abs like you’re applying suntan lotion. Hey, this is a vanity project — accept it.
Would you ever hit the gym with a goal of doing 100 biceps curls? Unlikely. But when it comes to abs, people tend to favor reps over resistance, which is a mistake when you’re trying to build muscle. The body will adapt to volume, so you need to periodically kickstart the growth process by adding extra weight or resistance for stimulation.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
There are at least 11 NFL players that would be dead now had it not been for the lifesavers that came to their rescue. An ad set to air during Super Bowl LIII pays tribute to them and the many, many like them who risk their lives to save others.
“The Team That Wouldn’t Be Here” is comprised of 11 players and a coach who share their rescue stories as they came close to death in natural disasters, car accidents, and more. One iteration of the campaign aired during the NFC and AFC Championship games, but an all-new one is set to air during the big game.
included in the campaign is a microsite, AllOurThanks.com, that houses a dozen stories, told by the NFL players who were rescued, as they offer their thanks to the first responded who saved their lives and the lives of their loved ones. The stories were directed by Peter Berg, the Emmy-nominated director of Friday Night Lights and 2013’s Lone Survivor.
“The idea of acknowledging first responders is something I believe in,” Berg told USA Today. “It’s something that I don’t think ever gets old.”
Raiders Quarterback A.J. McCarron would be dead now after a jetski accident as a child. The Packers’ Clay Matthews wouldn’t be here because of a bicycle accident. For the Texans’ Carlos Watkins, it was a car accident. The videos also feature the players family and other loved ones – as well as some of the first responders who actually rescued these players.
The website, launched by Verizon, allows anyone to give thanks to a first responder by uploading a photo along with your first name and last initial. The beautiful, heartfelt thank-yous play on a rotating ticker at the bottom of the page as the ad reads “First responders answer the call. Our job is to make sure they can get it.”
Are you struggling to meet Army weight standards or need to improve your run time to pass the Army Physical Fitness Test or Army Combat Fitness Test? Maybe you just signed up for the Army Ten-Miler and would like to improve your performance.
Did you know there is a world-class team of experts at an Army Wellness Center near you with access to cutting-edge technology just waiting to help? No need to hire a personal trainer, your AWC offers free services and programs to help you meet your fitness goals.
Last year, AWCs served 60,000 clients and achieved a 97 percent client satisfaction rating, according to the Army Public Health Center’s 2018 Health of the Force report. Program evaluations of AWC effectiveness have shown that individuals who participate in at least one follow-up AWC assessment experience improvements in their cardiorespiratory fitness, body fat percentage, body mass index, blood pressure and perceived stress.
Making improvements in cardiorespiratory fitness and body mass index are particularly important because increased levels of cardiorespiratory fitness and decreased levels of body mass index are associated with decreased musculoskeletal injury risk.
Megan Amadeo, Army Wellness Center Project Officer, Army Public Health Center, assists U.S. Army Capt. Zachary Schroeder, Headquarters and Headquarters Company commander, Army Public Health Center, with putting on the new K5 metabolic testing unit May 9, 2019, as part of his training to compete in the Army Ten Miler in October 2019.
(Photo by Graham Snodgrass)
“The types of assessments provided at an AWC are world class,” said Todd Hoover, division chief for Army Wellness Center Operations, Army Public Health Center. “If a client is interested in losing weight, AWCs provide an assessment called indirect calorimetry or simply metabolic testing. The test involves a client breathing into a mask for 15 minutes. After the test we can measure, with an extremely high accuracy, the total number of calories an individual needs to lose, gain or maintain weight. The information provided from this test is often the difference between someone reaching their goals or not.”
There are currently 35 AWCs located at Army installations around the globe offering programs and services to soldiers, family members, retirees and Department of Army civilians, said Hoover. AWCs are known for being innovative in the use of testing technology for health, wellness and physical performance.
Hoover said the best client for an AWC is a soldier who is not meeting APFT/ACFT performance standards. Those with low or high body mass index plus poor run times are the highest risk populations. These individuals are the majority at risk for musculoskeletal injury, which account for more than 69 percent of all cause injuries in the Army.
One of the AWC’s newest pieces of gear is a portable metabolic analyzer called the Cosmed K5. This system measures how well muscles use oxygen during any type of strenuous activity. From this measurement, AWC experts can determine how efficient the body is at using oxygen to produce energy and identify the exact threshold or intensity level an individual should train at to improve performance.
“Essentially the devices provide the most accurate measurement of aerobic performance,” said Hoover. “From the testing, we can precisely advise a soldier or family member the exact training intensity for them. What this means is there is no guessing. This is an exact physiological representation of the individual’s needs for a particular activity. It doesn’t get better than this.”
U.S. Army Capt. Zachary Schroeder, Headquarters and Headquarters Company commander, Army Public Health Center, runs with the new K5 metabolic testing unit May 9, 2019, as part of his training to compete in the Army Ten-Miler in October 2019.
(Photo by Graham Snodgrass)
AWCs are built on a foundation of scientific evidence, best practice recommendations and standards by leading health organizations to include the American College of Sports Medicine, the U.S. Centers for Disease Control and Prevention, and U.S. Preventive Services Task Force, said Hoover. As a result, clients of AWCs receive highly individualized health and wellness services to improve overall health-related factors as well as enhanced performance through effective coaching strategies.
An article summarizing the effectiveness of the AWC program was recently submitted to the American Journal of Health Promotion, which recognized their success by selecting the article as a 2018 Editor’s Pick.
“The staff academic and credentialing requirements surpass industry standards,” said Hoover. “This means that each AWC health educator has completed advanced education plus achieved national board certification in related fields for delivering health promotion programs.”
AWC health educators also undergo more than 320 hours of intensive core competency training prior to seeing their first client, said Hoover. Basic health coaching requires an additional 80 hours of training.
The Army Public Health Center focuses on promoting healthy people, communities, animals and workplaces through the prevention of disease, injury and disability of soldiers, military retirees, their families, veterans, Army civilian employees, and animals through studies, surveys and technical consultations.
“Peak performance” is a term thrown around every locker room in the NFL, but achieving true excellence in any sport is a process based on a variety of factors — both physical and mental. As a result, players and coaches often debate whether an extra workout or strict adherence to a specific diet is the most important variable in achieving results on the field.
In short, achieving peak performance among a team of athletes is incredibly challenging. This year, some NFL teams are giving consideration to a new variable: trust, and they’ve turned to an unlikely ally for help — the Green Berets.
Captain Jason Van Camp (left) as a Green Beret in Iraq
U.S. Army Green Berets are some of the military’s most elite soldiers and their mission is almost always impossible. Tasked with infiltrating deep behind enemy lines, Green Berets link up with local forces and train them for battle. Instead of kicking down doors, they train indigenous forces to kick the doors down for them. They can always expect to be faced with limited resources and, even worse, limited time, but Green Berets have a special skill that’s fostered from the very first day of their training: They focus on people first and live by a principle that “humans are more important than hardware.”
This strict belief in a humans-first mentality is why some NFL Coaches are turning to former Green Beret Jason Van Camp and his team of Special Operations veterans from Mission 6 Zero, a management consulting company that combines Special Forces with Science. Over the past seven years, Jason and his Mission 6 Zero team has worked with NFL and MLB teams to improve their performance both on and off the field by focusing on trust as the foundation of team building. This is a mission that Jason and his team know very well. They’ve helped foreign allies around the world achieve peak performance in some of the most austere environments. Now, instead of working deep behind enemy lines, these Green Berets are embedded in locker rooms across the league, training players, coaches, and front office personnel.
In the process of driving Mission 6 Zero to an elite level, Jason and his team decided to create Warrior Rising, a non-profit organization that helps veterans start or accelerate their own businesses. The Minnesota Vikings (one of the NFL teams that Mission 6 Zero advises) offered to sponsor a fundraising event in Minnesota to support Warrior Rising’s vetrepreneurs. The fundraising event was attended by Vikings players and coaches and intended to be a team bonding experience focused on trust.
Trust is the cornerstone of any successful team, but there are thousands of factors that can degrade trust within organizations, including fear, communication problems, family issues, values conflicts, and more. The veterans with Warrior Rising know that a lack of trust is what can lead a convoy into an ambush — or a turnover in the Redzone — but before Jason, a former West Point football player himself, and his team can help the NFL, they start their work by listening.
This tactic is essential, especially in today’s NFL where any action, from an off-handed comment in the locker room to an overt gesture like kneeling, can have an impact that extends far beyond the playing field. Jason explained his approach to We Are The Mighty,
“Working with an NFL team is very similar to being a Green Beret in Iraq or Afghanistan – you must master the art of communication in order to succeed. Proper communication leads to trust. Trust is an amazing weapon, but before you step out into battle, you need to understand the barriers that are keeping your teammates from trusting each other.”
Once the Green Berets have an understanding of the issues facing the team, that’s when they develop a full training plan to turn up the heat — literally — by using flamethrowers. Yeah, you read that right: flamethrowers, because there’s nothing quite like using pressurized-fuel weapons to build trust among teammates.
Jason briefs the Minnesota Vikings on there next training exercise.
Jason and the Green Berets’ logic is simple – get comfortable being uncomfortable. A little shared danger, adrenaline, and communication about team issues can help burn down (sorry) the obstacles between peak performance. Jason believes that,
“Having a talented roster alone does not make you a great coach. Great coaches create an environment that allows their players’ talents to flourish.”
In preparation for the 2018 Season, Jason and his team have used their unique approach to team-building with the Minnesota Vikings. As the season starts, we’re all excited to watch how the Green Berets’ trust training will translate into touchdowns.
Melissa Stockwell has another busy day at the Olympic Training Center in Colorado Springs where she’ll swim, run, bike, and go through strength training for hours on end.
Then, like most moms, it’s a rush to fit in as much family time with her husband and 2- and 4-year-old children as the clock allows: pick up the kids, take them to swim lessons, grab dinner, read them a story, and get them tucked into bed.
In between, she might send an inspirational photo or tweet to her 7,000-plus social media followers.
It’s not just the mom-athlete thing that makes Stockwell special.
She does it all with one leg.
Stockwell was an Army officer in Iraq when she lost her left leg in a roadside bomb. She competed in swimming in the 2008 Paralympic Games, won the bronze medal in triathlon for the 2016 Games, and is currently training with hopes of making the U.S. team for the 2020 Paralympics in Tokyo.
And people think she’s pretty rad.
Melissa Stockwell shows her Purple Heart certificate while still recovering in the hospital. She said there were others in the hospital worse off than her, so she didn’t feel sorry for herself.
“To the mailman who yelled out ‘you’re an American badass’ as I was on #6/10 of my hill repeats, thank you. You sure lit that fire for the last 4,” she tweeted out Aug. 16, 2019.
“There weren’t a lot of ‘poor me’ kind of days. I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.” — Melissa Stockwell, discussing her recovery after losing her leg in Iraq
Stockwell is just as likely to post a video of herself training in the gym, a poolside photo with her prosthetic leg, or a poignant goodbye letter to her service dog, Jake, she lost last year. Plus, there are plenty of posts about her children and mom life.
“I just saw a mom grocery shopping with 2 sets of twins, and another boy who all looked to be under 6 years old. If I ever get overwhelmed with momming for two, I’ll remember her. Her and my sister with 5 kids. Ah, perspective… ” she tweeted recently.
Or this inspirational burst first thing in the day: “This morning I took a moment to look around and just appreciate being alive. Take some time to do that today, it’s a day changer.”
Army Veteran Melissa Stockwell typically posts photos of herself and her love of the American flag on her Twitter feed. “This is me,” she said. “This is the beauty of America.”
“I’m proud of our country, that’s all,” she said. “This is me. This is the beauty of America. We all get to think and choose what we want, whether or not we agree on what everyone says or how they express it. I’m going to choose to express myself this way, but that’s the beauty of our country.”
Whatever she posts, she said, it’s not for ego.
“I do the things in my life because I enjoy them,” Stockwell said. “I like to be busy. I like having dreams. I don’t do anything to impress anybody. I guess I do it so I can inspire someone else — if not for those who came before me, but those who came after who can think, ‘I can do this, also.’
“Look, I have hard days, too,” she added. “Not everyone is perfect. I post pictures of my kids and dreams because that makes it more real. If someone is having a hard day and sees my posts, maybe they’re a mom, maybe they’re having trouble with their kids, I want to inspire them that there’s always tomorrow.”
That’s pretty much been her attitude since April 13, 2004, when she lost her leg.
“There weren’t a lot of ‘poor me’ kind of days,” she said. “I did my rehab at Walter Reed, and was surrounded by a lot of soldiers who lost a lot more than I did. It almost wasn’t fair to feel sorry for myself. I chose to accept my leg early on.”
Melissa Stockwell fits a lot into her day between family life and training. She posts regularly about her life for more than 7,000 followers on Twitter.
Getting into adaptive sports
Despite countless surgeries and infections, she took her first steps on her prosthetic leg 52 days after getting injured. Stockwell started adaptive sports and hasn’t looked back. She focused on the Paralympics after meeting fellow athlete and veteran John Register in 2005. She made the 2008 team, but didn’t medal.
“I learned that in life, sometimes the journey is more important than the destination,” she wrote on her web site. “And as I carried that American flag into that sold out Bird’s Nest Stadium at the closing ceremony, I had never been so proud. A proud American. And a proud Paralympian.”
Her friend, Keri Serota, said the Melissa Stockwell people see online, is the same in person.
“You know, I think what she does is amazing,” Serota said. “It’s hard not to be motivated, moved and inspired by Melissa. I always considered myself a proud American, but I learned more about what that means from Melissa. She makes you pause and realize what it means to be an American and why we have that freedom.
“But she’s also my best friend and I get to spend a lot of time with her and she has no ego. It’s this relatability. She has been in the room with all the living presidents, but she doesn’t take that for granted or have an ego about it. It’s very much Melissa. She can be with President Bush one day and buying ice cream for her kids the next day. She shares all of it — the highlights, lowlights, successes and losses. People, whether they know her or not, have that relationship with her because she is so impressive and exciting, but humble and grateful.”
She first met Bush after he invited her and other wounded Veterans to his ranch, and got to dance with him, a moment caught in an iconic photo shared around the world. She also gave the Pledge of Allegiance at his library opening.
“He’s amazing,” she said of the former president. “He is accountable for the actions taken while he was in office, and he has always gone above and beyond to show he has not forgotten the lives he impacted. I think that’s wonderful. That’s a pretty great man.”
Besides training, she also started the nonprofit Dare2Tri along with Serota and another friend, and signed endorsement deals with Toyota and Under Armour.
Back on the home front, beyond the training center and social media spotlight, Stockwell focuses on raising her son, Dallas, born in 2014; and daughter, Millie, born in 2017.
Melissa Stockwell posted a tweet of thanks to Barbie after her daughter got a doll with a prosthetic leg for her birthday.
“Sometimes I forget she is an amputee,” said her husband, Brian Tolsma. “She doesn’t let it define her, and she is so driven and motivated. She does a lot of things people with two legs can’t do.
“But it always goes back to the kids for me,” he said. “I know the regiment she does during the day, beating up her body daily to get faster, to reach that goal. Then she comes home and it’s just an abundance of energy and patience with the kids. She’s always going, and always has time for the kids, always coming up with new activities. That’s the most impressive thing about her.”
Millie recently celebrated her 2nd birthday. She received a Barbie Doll with a prosthetic leg from Serota, which also made its way to Stockwell’s Twitter page.
“It just shows kids we are just like anybody else,” she said. “Why can’t we have parties and dolls? Kids can play with them and see we are normal, no different,” Stockwell said.
And that’s why she doesn’t mind posting photos online or showing off her red, white and blue, American-themed prosthetic in public.
“If I can educate, I will,” she added. “I am proud to have worn the uniform. I’m proud of how I lost my leg. Plus, it’s really cool to look at. Technology has come so far, even in the past 10, 15 years. Veterans are coming back home and they’re young, they’re active.
“They’re going to continue to help advance the field of prosthetics because they aren’t going to take no for an answer.”
Members of the U.S. military community competed against one another Sept. 29, 2019 in another installment of Okinawa’s Strongest: Battle of the South on Camp Foster, Okinawa, Japan.
The event was held to determine who were some of the strongest men and women on Okinawa.
“Today went great,” explained Taryn Miller, an adult sports specialist for Marine Corps Community Services. “The weather was awesome. The competitors had a lot of energy. There was a lot of camaraderie along with a competitive edge among everybody.”
Okinawa residents and service members traveled from all across the island to participate in this event.
The competitors were divided into five different weight classes. Two female weight classes and three male weight classes.
U.S. Marine Corps Cpl. Ian Dernbach, a heavy equipment operator with III Marine Expeditionary Force Support Battalion, lifts an atlas stone during the Okinawa’s Strongest: Battle of the South, Sept. 29, 2019 on Camp Foster, Okinawa, Japan.
(Photo by Lance Cpl. Brennan Beauton)
The first event was the yoke carry, which consisted of a competitor carrying a set weight 50 yards in a race against time. The second was a farmer’s carry 100 yards followed by 10 log cleans and presses for time. The third event was the atlas stone lift, which involved the competitors lifting three different stones and placing them on a platform for time.
Competitors with the highest combined score in their weight class at the end of the competition were declared the winners.
The champion from the female weight class up to 150 pounds was U.S. Marine Corps 1st Lt. Kathryn Quandt, a future operations officer with 9th Engineer Support Battalion.
The champion from the male weight class up to 150 pounds was U.S. Marine Corps Cpl. Ezekiel Garza, a motor transportation mechanic with III Marine Expeditionary Force Support Battalion.
U.S. Marine Corps Cpl. Ezekiel Garza, a motor transportation mechanic with III Marine Expeditionary Force Support Battalion, executes a log clean and press during the Okinawa’s Strongest: Battle of the South, Sept. 29, 2019 on Camp Foster, Okinawa, Japan.
(Photo by Lance Cpl. Brennan Beauton)
The champion from the male 150-to-200 pound weight class was U.S. Marine Corps Gunnery Sgt. Daniel Kermeen, a faculty advisor with the Staff Noncommissioned Officer Academy on Camp Hansen, and the champion from the male over-200-pound weight class was U.S. Marine Corps Cpl. Ian Dernbach, a heavy equipment operator with III MEF Support Battalion.
The island-wide Okinawa’s Strongest competition will feature winners from both the Battle of the North and South and will take place in November 2019 on Camp Foster.
“Today’s event had a lot of similar movements that you will see in the event coming up in November 2019 which will have eight different stations as opposed to the three that we had here today,” said Miller. “This was a great way for competitors to get a feel for what it’s going to be like at the big one.”
This article originally appeared on Marines. Follow @USMC on Twitter.
When you see running workouts, you may see terms like “sprints,” “easy jog,” “fartleks,” “intervals,” “gassers,” and even “goal-pace running.” They all are references to different types of pace workouts, and they are all different — some more different than others.
It is easy to get confused as to how you should train for timed runs, especially if you are new to running, have recently lost weight, still have weight to lose, or need to pass a fitness test.
Here is an email from a young man who has made tremendous progress with both running and weight loss:
Stew, I need to pass a 1.5-mile fitness test run and get my time below 12 minutes (11:58 is the slowest I can go). I am currently at 13 minutes but have dropped from 16 minutes as well as 25 lbs at the same time. I still have some weight to lose but within the standard. Any recommendations? Still trying.
Great job with dropping mile pace and weight! Those are great accomplishments and show you have been really working hard. The good news is you do not need to change much of your current effort, but you do need to start training to run at a faster pace in order to achieve the next set of goals. And maybe you can lose some more weight too (which will make you faster).
Here is how I would do it:
Evaluate how much you are running per week now, and keep it at that mileage, but do it at a faster pace. You can run every other day with non-impact cardio activities like bike, swim, elliptical in place of running if you feel your joints, shins and feet need a break from the impact. But if you are feeling fine, try the following:
Your new goal pace is to be able to run a quarter mile in less than 2 minutes. You do not need to run it in 1:30 or even 1:45; instead, learn how to run each lap of the following workout at 1:55-1:58. This will give you a few seconds of “gravy time” in case you slow down on the last few laps, but is not so fast that you blow all of your energy out in the first lap as many people do. You have to think GOAL PACE strategy.
Here is the workout:
Run 1/4 mile warmup — any pace/stretch
Repeat 8-10 times:
Run 1/4 mile at goal mile pace (1:55)
Optional: Rest with another quick exercise for 1 minute (situps, pushups, squats, lunges) Alternate above “rest exercises” every other set if needed, or skip altogether.
I recommend the above workout 3 days a week, every other day. On the days in between, you can opt to do more running or non-impact cardio. However, the goal is different. Push yourself on these shorter/faster runs to help build your overall cardiovascular conditioning and speed. Mix in sprints, intervals, shuttle runs and fast/slow fartleks however you prefer. If you run, limit the distance to maybe a mile but you do a series of 50m, 100m, 200m and 300m, and 400m sprints.
Warm up with a fast 400m or 2-minute bike/light stretch.
Increase speed each set and avoid full sprints if you are getting older, have had some issues with tight hamstrings/calves, or previously had pulled hamstrings. But you can still run faster than your goal pace above. That is the goal of the days in-between. Get winded each set and rest by walking back to the starting line.
Repeat 5 times
50m fast runs — build up to full speed by set 4 or 5 (close to full speed)
Walk back to starting line
Repeat 4 times
100m fast runs — build up to full speed (after a few sets)
Walk back to starting line
Repeat 3 times
200m fast runs — fast — much faster than 1 minute (half lap)
The upcoming Army Combat Fitness Test is intended to improve soldier readiness, transform the Army’s fitness culture, reduce preventable injuries, and enhance mental toughness and stamina.
But the new test leaves one question: How do soldiers train safely?
First Sgt. Daniel Ramirez, the first sergeant for Headquarters and Headquarters Detachment, First Army, answered this question for his soldiers by partnering with a local functional fitness gym. He and fifteen other soldiers of the Detachment recently attended a four-day, in-depth class at Foundation in East Moline, Illinois on proper techniques for lifting, squatting, and other exercises essential to safe completion of the ACFT. The goal of the workshop was to “Train the Trainer,” enabling First Army personnel to be subject-matter experts in advising their teammates on safe and efficient methods of exercise.
“We want to get everyone on the same page technique-wise so we can prevent injuries,” said Ramirez. The Foundation coaches, Ramirez said, were ideal instructors, due to their knowledge and experience.
Soldiers of First Army practice lifting techniques and proper lifting posture at Foundation in East Moline, Illinois.
Command Sgt. Maj. Todd Sims, Command Sgt. Maj. First Army, also attended the training. He agreed with the idea of partnering with fitness professionals to learn the fundamentals.
“It’s crucial to have a better understanding of what we are asking our soldiers to do,” explained Sims. “By working with professionals in this, it’s only going to build our knowledge base when we go back and train the rest of the team.”
Brandon Bartz, Co-Owner of Foundation in East Moline, Illinois, observes Soldiers of First Army practicing their technique that will be used during the standing power throw of the Army Combat Fitness test.
Brandon Bartz and Josiah Lorentzen, owners of the Foundation, instructed the soldiers in the proper exercise techniques.
“We just want to help the soldiers get ready for the new test,” explained Bartz. “We just want all of you to be able to train effectively and safely.”
In addition to developing First Army’s philosophy as a team of Fit Army Professionals and preparing for the fitness test, the event also strengthened ties to the local community and the Rock Island Arsenal.
Josiah Lorentzen and Brandon Bartz, Owners of Foundation, in East Moline, Illinois, demonstrate the proper dead lift technique to First Army Soldiers.
“It’s awesome to work these soldiers, said Lorentzen. “They are close to home, so we love getting to work with them whenever we can.”
The Army Combat Fitness Test becomes an official for record test staring in October of 2020.
In the fourth quarter of the 1963 Army-Navy game, Army’s “Rollie” Stichweh faked a handoff and ran in the endzone for Army’s final touchdown against Navy for that contest. The touchdown didn’t change the outcome of a 21-15 loss for Army. What was special about it was the broadcast for the viewers at home.
CBS play-by-play commentator Lindsey Nelson had to tell people watching that Army didn’t score twice – they were watching the future of sports television.
In the days before the Super Bowl was the game that brought America together for TV Sports’ biggest day, the game that brought everyone to their televisions was the Army-Navy Game. In December 1963, the Army-Navy Game was airing just days after the assassination of President Kennedy shocked Americans to the core. And CBS Director Tony Verna brought a 1,300-pound behemoth of a machine to use for his broadcast.
Millions were watching, and this monster was either going to make or break the young director’s career. Nelson was worried that the new technology might confuse people. So was Verna.
“There was the uncertainty about this game,” says Jack Ford, a correspondent for CBS News. “How is it gonna be played? How are fans going to react to this?”
In those days, replay technology still took up to 15 minutes to get ready, far too long to rehash an individual football play. Verna’s machine would be able to do it in 15 seconds when and if it worked. What happened during the game play was not as Verna had hoped. The machine mostly saw static, and when it did replay plays, there was a double exposure from what the crew had taped over, which was an old episode of I Love Lucy. As a result, Lucille Ball’s face could be seen on the field during the replays.
But when it came down to it, Verna’s machine did work, just in time to catch Army’s last touchdown of the game. It was the only time fans saw the instant replay during that game, but it was revolutionary. One of the Dallas Cowboys’ big executives, Tex Schramm, called Verna to congratulate him.
“He told me the significance of it, that I hadn’t confused anybody, which Lindsay and I were worried about, certainly me,” Verna told NPR later in life. “And he said, ‘You didn’t confuse anybody. It has great possibilities.’ “
Over the past year, a selected set of Army units have been piloting the new six-test Army Combat Fitness Test as the first phase of replacing the three-test Army Physical Fitness Test.
Used since 1980, the APFT includes the 2-mile run, push-up test, and sit-up test. The ACFT is an almost hour-long series of the six tests described in Table 1: the dead lift, the standing power throw, the hand-release push up, the sprint-drag-and-carry, the leg tuck hold, and the 2-mile run.
The ACFT is designed to better assess soldiers’ abilities to perform common tasks that reflect combat readiness. “It’s much more rigorous, but a better test,” agreed several members of the units testing the ACFT. Some studies are still underway, but transition to the ACFT is imminent:
The ACFT will be conducted by all soldiers Army-wide starting Oct. 1, 2019. Soldiers will also conduct the APFT as the official test of record during a one-year transition until Oct. 1, 2020. While some aspects of standards, training, and administration are being finalized, procedures and techniques are documented in Field Manual (FM) 7-22, Army Physical Readiness Training (PRT), 2012.
Capt. Jerritt Larson, executive officer, 401st Army Field Support Battalion-Kuwait performs the “maximum deadlift” element of the new US Army Combat Fitness Test.
(Photo by Kevin Fleming, 401st AFSB Public Affairs)
The ACFT and associated training requires soldiers to use several parts of the body not previously addressed by the APFT. This supports a more holistic, balanced approach to Army physical readiness. While ACFT is intended to improve soldiers’ physical performance while reducing injuries long term, as with any new physical activity it comes with new injury risks.
Observations by Army experts suggest certain injuries that may be anticipated. While the Army is sending out ACFT trainers to every unit to help train soldiers, everyone should be aware of potential new problems and how to avoid them.
Why and how were new ACFT tests selected?
Leaders and soldiers alike have long expressed concerns that the APFT doesn’t adequately measure soldiers’ abilities to perform common required tasks important during deployment.
Not all aspects of the APFT are bad, however. Studies have demonstrated that the 2-mile run is an excellent way to test soldiers’ cardiorespiratory endurance, also known as aerobic fitness. Aerobic capacity is linked to performance of more military tasks than any other aspect of fitness.
“Aerobic capacity is the most important measure of a soldier’s fitness,” says Dr. Bruce Jones, a retired Army colonel and medical doctor with the U.S. Army Public Health Center. “And weight-bearing physical activities such as running or marching are inescapable routine military aerobic activities.” Jones also explains that “Poor run times are not only associated with poor performance, they are associated with higher risk of injury.” So the 2-mile run time is a reliable way to monitor both aerobic fitness and injury risk.
U.S. Army Sgt. 1st Class Danny Gonzalez, Recruiting and Retention Command, New Jersey Army National Guard, carries two 40-pound kettlebells during the Army Combat Fitness Test.
(New Jersey National Guard photo by Mark C. Olsen)
The push-up test is also linked to key military tasks, and is a good measure of upper body muscle endurance. However, evidence did not support the value of using the sit-up test to measure military task performance.
An in-depth review of key fitness elements and their association with military tasks found that muscle strength and power are critical to military task performance. Agility and speed are also very important. The APFT does not measure these key fitness elements. The ACFT will now ensure soldiers’ combat readiness determinations include these additional fitness components.
What injury risks are associated with the ACFT?
Historically, the majority of soldiers’ injuries have occurred in the lower body, which includes the knee, lower leg, ankle, and foot and the lower back. Excessive physical training emphasis on distance running and long foot marches have been to blame.
“While lower body injuries may be reduced with more cross-training, they are expected to remain a primary concern,” explained Tyson Grier, an APHC kinesiologist. “Soldiers spend the majority of their time on their feet. Their lower body is constantly absorbing forces from carrying their body weight in addition to other loads.”
The Army updated its training doctrine to the physical readiness training program in 2012 to reduce lower body injuries. The PRT deemphasizes distance running and encourages a mix of training activities to promote strength, agility, balance, and power.
The PRT has been associated with a reduction of injuries in initial entry training. Army operational units have not shown comparable trends in injury reduction, however. Since the APFT has continued to be the test of record these units may not have fully embraced the PRT.
With the implementation of the ACFT, the Army will still monitor soldiers’ aerobic fitness with the 2-mile run, but training time will need to be devoted to a variety of other activities too. The new tests are not risk-free, but the goal is to slowly build up the body’s ability to perform activities than might cause soldiers injuries on the job. While this is to enhance physical performance, Army experts recognize that the training for and conduct of the ACFT could also increase risk of injuries to the upper body such as the back and spine, shoulder, and elbows.
Sgt. Traighe Rouse, 1-87IN, 1BCT10MTN, carries two 40 pound kettle bells during the A 250-Meter Sprint, Drag and Carry event of the new Army Combat Fitness Test.
(U.S. Army photo by SSG James Avery)
Some items used for the ACFT, such as the trap/hex bar for the deadlift, have been specifically selected to reduce injury risk. To avoid injuries caused by excessive weight lifts, the maximum weight for the deadlift was limited to 340 pounds, considered a moderate weight by serious lifter. Procedures are designed to avoid injury. For example, the grader must spot the soldier during leg tuck to reduce falling injury. A required warm up before the ACFT and a specific deadlift warm up period will reduce injuries. Despite these efforts, there will be a learning curve.
“A primary reason for injury resulting from the new test and training activities will be due to improper form and technique,” says Grier. “These are new activities to learn. It is very important that soldiers learn proper technique from the start, and avoid developing bad habits.”
“We also worry that “too much too soon” will cause injuries,” notes Maj. Timothy Benedict., Army physical therapist. “Some soldiers will start this training by lifting too much weight, conducting too many repetitions, or not allowing days of rest between sessions that stress specific muscles.”
While only future surveillance of soldiers’ injuries will be able to identify actual changes to the Army’s injury trends, a review of existing evidence suggests potential injury risks associated with the new tests and associated training. Table 1 highlights key injury concerns.
Some injuries associated with the ACFT will be sudden acute injuries. Acute injuries are usually associated with sudden sharp pain and typically require immediate medical attention. These include strains or tears in arm, shoulder, chest, or back muscles, torn knee ligaments, dislocated shoulders, herniated discs in the back, pinched nerves, or fractured bones (such as from falling during the leg tuck).
While these acute injuries can occur when soldiers are conducting military tasks or other personal activities, specific training activities may raise the risk. For example, studies of both professional and amateur and weightlifters and power lifters have indicated that use of extremely heavy weights during the dead-left is associated with lower back disc herniation and knee injuries. On the other hand, some rehabilitation studies have suggested that using lighter weights during the dead-lift may be useful to strengthen the back and knees.
An acute tear of fatigued muscles and tendons in the chest, arm, or shoulder during bench-pressing of heavy weights, such as a pectoralis major rupture, is another highly studied injury. This injury is almost uniquely associated with the bench press activity — only a couple past military cases were other causes (parachuting and push-up training). Though the bench press is not part of the ACFT, there is concern that soldiers may use this activity to train for the ACFT.
Pfc. Tony Garcia, an infantryman with 2nd platoon, Company C, 2nd Battalion, 505th Parachute Infantry Regiment, 3rd Brigade Combat Team, 82nd Airborne Division, pumps out pushups during a ranger physical fitness test.
(U.S. Army photo by Staff Sgt. Joshua Ford)
Injuries that develop gradually over time from over training are known as cumulative or overuse injuries. Overuse injuries occur when a repeatedly used set of body tissues haven’t had adequate time to heal and rebuild. “Continuing to stress tissues already injured from improper or excessive use or weight will only make the condition worse,” warns Benedict.
While delayed muscle soreness can be a normal sign that muscles are rebuilding stronger, pain in a joint or bone is not normal. Pain associated with overuse injuries may dull during the activity, but can become more serious if use continues.
Overuse injuries to the lower body are the most common type of soldier injury. Overuse to joints in shoulders, elbows, as well as knees and spinal joints are concerns because of the new ACFT tests. A common shoulder overuse injury is a torn rotator cuff – though it can occur suddenly, tissues have often already been worn from excessive use. Other common overuse injuries include tendonitis, bursitis, and pain syndromes in the knee and the lower back. These injuries may lead to long term chronic or permanent tissue damage.
Why it matters
Though injuries will continue to be experienced by soldiers — most are preventable.
Injury can mean out of commission for some time — and can notably increase your chances of getting injured again. Or develop chronic life-long conditions as you get older.
Injuries critically impact individual, units, and Army performance. Injuries cost the Army billions of dollars annually for medical treatment, rehabilitation and re-training, medical disability, and reduced productivity from restricted duties, and attrition. Training-related musculoskeletal injuries are the leading reason for temporary medical non-deployment status.
What you can do
In order to optimize U.S. military performance, soldiers and Leaders must do their part to train smarter which includes avoiding injury.
“An ounce of prevention is worth a pound of cure.” So do what you can to avoid getting injured in the first place. Table 2 provides some general guidance. Using proper technique, slowly building up intensity and weight levels to acclimate your body, and allowing rest days between similar activities are the primary keys to minimizing your risk.
To minimize risk follow procedures as taught by Army ACFT trainers. Seek guidance from Army Fitness Centers, doctrine in FM 7-22, a certified trainer, such as a Master Fitness Trainer, and use a buddy system during training to be warned of poor form and for hands on help as a ‘spotter’ to ensure proper balance and range of motion.
And if you are injured? Stop activities at early signs of pain and seek medical advice. Taking a break from activities temporarily to let the tissues heal can minimize the likelihood of a more serious injury. An injured knee can require weeks or months of rehabilitation. A worn rotator cuff tear can mean surgery. Lower back pain can result in a long term health condition.
About one in five Navy sailors are obese, making it the US military’s fattest service branch, a new Pentagon report found.
The obesity rate for the Navy was 22% — higher than the average for the four main service branches — the “Medical Surveillance Monthly Report” said, adding that obesity is a “growing health concern among Sailors.”
The report stressed that obesity affected Navy readiness — but this branch of the military wasn’t the only one facing higher obesity rates. The Army came in at 17.4%, the Department of Defense average, while the Air Force had a slightly higher rate, at 18.1%. The Marines were by far the leanest, with an obesity rate of only 8.3%.
These calculations were based on body mass index, “calculated utilizing the latest height and weight record in a given year,” the report said. “BMI measurements less than 12 and greater than 45 were considered erroneous and excluded.”
(U.S. Navy photo by Boatswain’s Mate 2nd Class Nelson Doromal)
The report did explain some limits to using BMI: that “Service members with higher lean body mass may be misclassified as obese based on their BMI,” that “not all Service members had a height or weight measurement available in the Vitals data each year,” and that “BMI measures should be interpreted with caution, as some of them can be based on self-reported height and weight.”
Among the services, the report found, obesity rates were higher among men than women, as well as among people 35 and over as opposed to those in their 20s.
“The overall prevalence of obesity has increased steadily since 2014,” it said.
Obesity is on the rise across the services, The New York Times reported. It said the Navy’s obesity rate had increased sixfold since 2011, while the rates for the other services had more than doubled.
(U.S. Navy photo by Mass Communication Specialist 3rd Class Tim D. Godbee)
Roughly 30% of Americans between the 17 and 24 are ineligible for Army recruitment, and about a third of prospective recruits are disqualified based on their weight, Army Times reported in October 2019.
“Out of all the reasons that we have future soldiers disqualify, the largest — 31 percent — is obesity,” Maj. Gen. Frank Muth, the head of the Army Recruiting Command, told Army Times.
The Army’s 2018 “Health of the Force” report said that “the high prevalence of obesity in the U.S. poses a serious challenge to recruiting and retaining healthy Soldiers.”
The new Pentagon report further explained that “obesity negatively impacts physical performance and military readiness and is associated with long-term health problems such as hypertension, diabetes, coronary heart disease, stroke, cancer, and risk for all-cause mortality.”
This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.