Off Duty, Military Health and Fitness

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Health and fitness

If you’re looking for tips to improve your strength, endurance or run times, you’ll find them here. Our Military Muscle columns are here, along with health stories and workout tips from military mixed martial artists, triathlon champions and more.

Health and fitness

Kevlar for the Mind: Be assertive, better your mental health
The military places a high value on assertiveness. Assertive people tend to be judged more favorably in promotion boards, on evaluation reports, and during day-to-day interactions.
Kevlar for the Mind: Breathing your way to less stress
Serving in the military is stressful, and each day is filled with new challenges. Over time, this lifestyle takes a toll on both mind and body. To combat the strain, it's important to have some...
Instead of holiday stress, try kindness
When the holidays roll around, they often bring extra stress as we try to make everything conform to a panoramic picture of perfection in our minds.
Doctors suggest adjustments for better shut-eye
Got sleep? If only it were as easy as grabbing a glass of milk. Anyone who has wrestled in the darkness — fighting off nightmares or tossing and turning through sleepless nights — knows...
Relationships are for sale online — and sites say troops are buying
If you're a young, good-looking woman, Army Capt. (Dr.) James Robinson says he's willing to pay you $7,000 every two weeks to be his sugar baby. He has $300,000 in Army bonus money to spend on taking...
Kevlar for the mind: Physical, emotional separation can both lead to cheating
Affairs occur in about half of all marriages. In most cases, it's the husband who engages in this institutional no-no — although the number of women who commit adultery is steadily rising.
Kevlar for the Mind: Do research, take ‘test drive’ when choosing a therapist
Q. After months of encouragement from my squad leader, I've decided to get help for my depression and post-traumatic stress disorder. Are there certain things I need to look for in choosing a...

Kevlar for the Mind: Relationship worries often amplified as deployment nears
Q. I'm about to leave for a six-month deployment. I love my wife very much, but lately I'm consumed with thoughts of her cheating on me while I'm gone. I have no reason to believe she has...

Kevlar for the mind: Exercise can help take the edge off of depression
The military spends tens of millions of dollars each year to find new ways to treat such mental health disorders as depression, anxiety and post-traumatic stress disorder.

Kevlar for the Mind: Readers on suicide: Address leadership, work, focus
In my Aug. 13 column, "Military needs direct plea to fix suicide woes," I asked troops, veterans, retirees and loved ones to chime in about what can be done to fix the suicide problem our military is...

Kevlar for the Mind: ‘Inconvenient truth’ for military in combat study
Results from a new study on combat veterans are getting a lot of attention — for good reason.

Everything you know about hydration debunked
Everything you know about hydration is wrong. That's the message from the prestigious British Medical Journal, which — just in time for the Olympics — has published new research that...

FitRep: July 23
Severe sleep deprivation has the same effect on the immune system as physical stress, according to a new study.

From the Ranks: Program uses horses for therapy
Former Green Beret Rick Iannucci says his military training and wrangling background gave him the foresight needed to create an innovative horsemanship, wellness and "skill-set restructuring" program...

FitRep: July 16
Women who exercise may cut their risk of breast cancer by nearly a third, a new study suggests. Researchers from the University of North Carolina Gillings School of Global Public Health collected...

Kevlar for the Mind: Spice’s legal, physical risks compounded by link to psychosis
A designer drug that mimics marijuana, known as spice, K2 and by other names, continues to increase in popularity, particularly among troops — despite the government's efforts to crack down on...

Kevlar for the Mind: ‘America’s Got Talent’ contestant’s dubious tales not linked to brain injury
Regardless of whether you're a reality TV fan, you've likely heard about the controversy surrounding a contestant of NBC's "America's Got Talent."

Military Muscle: Up for a challenge? Minimal equipment, maximal exertion required
When Bob Thomas' latest workout hit our inbox, we knew we'd have to find some seriously fit people for the photo shoot. So we crashed the CrossFit class at Coast Guard Headquarters in Washington,...

Kevlar for the Mind: ‘Suck it up’ won’t help deal with suicidal thoughts
Suicide has been the focus of many of my past columns. Each time I finish a column on the topic, I tell myself that it will be the last for a while. However, because this issue is so salient to...

Summer smarts: Set yourself up for successful hot-weather workouts
Keep summer exercise from turning into a death march by preparing as you would for a deployment in the heat: by acclimating.

Kevlar for the Mind: Rise in returning troops puts strain on mental health care
The mental health system that serves our troops and veterans is under tremendous strain.

Boost on the ground: Troops love 5-Hour Energy, but experts raise health concerns
Each week, 9 million plastic vials of 5-Hour Energy disappear from store shelves worldwide — a clear sign that many of us are desperately seeking a quick boost for sleep-deprived days.

Three books on powering through your fitness goals
From wide-eyed recruits to the most grizzled veterans, the urge to abandon a fitness plan has plagued us all. Maybe your battle is staying in those dreaded formation runs or an old injury that...

Kevlar for the mind: Services need to redefine commitment to behavioral health
In my last column, I talked about the findings from a survey about the stigma associated with seeking behavioral health care. The survey was conducted within Army Special Operations Command and...

Air Force study reveals weapons make you look bigger, stronger
Daniel Fessler noticed something strange one day on his way to go mountain biking.

Grumpy & cranky: Does the military make you less agreeable?
"Duh!!" With her one-word response, MilitaryTimes.com reader Deborah summed up what many thought of a recent study that says military service makes men less "agreeable."

Kevlar for the Mind: Troops seeking mental health care need support
Stigma surrounding mental health care treatment in the military remains a difficult and complex issue that all levels of leaders are expected to address.

Recover smart: What to use — and when — to rebound quicker after hard workouts
So you've just hammered your muscles with a brutal session of PT.

FitRep for April 9
On the radar this week:

Kevlar for the Mind: Military health surveys help you get best possible care
Reporters often ask me why there seems to be an increase in the number of mental health problems among our men and women in uniform.

Military Muscle: Fast fixes to help you get lean for the long haul
You need to eat differently as a child, adolescent, adult or senior — and depending on whether you're male, female or pregnant — but you can still count on a few truths.

Fitness = Fun: 4 ways to get kids to forge healthy habits
You can stock your fridge with healthy snacks and set a good example when it comes to exercise, but studies suggest that just like grown-ups, kids need strong internal motivation (not...

Fitness = Fun: Gear for tots
Eat your hearts out, all you Arc'teryx-hoodie-wearing, toe-shoeing gear geeks. Today's toddlers don't need training wheels. They don't sit idly in big baby backpacks while moms and dads do all the...

Reebok, rebranded: CrossFit teams with workout-wear company in unlikely partnership
CrossFit … and Reebok? Really? Devotees of the no-frills fitness movement already had raised eyebrows when the name of the 1980s fashion throwback was emblazoned throughout the CrossFit Games...

Reebok, rebranded: CrossFit teams with workout-wear company in unlikely partnership
CrossFit … and Reebok? Really? Devotees of the no-frills fitness movement already had raised eyebrows when the name of the 1980s fashion throwback was emblazoned throughout the CrossFit Games...

Kevlar for the Mind: Helping children cope with a parent’s PTSD
Post-traumatic stress disorder is more than just a disorder of the individual. In many cases, it causes considerable disruption in the family — particularly for children.

FitRep for March 26
Cycling company Louis Garneau recently launched its nutrition line. The first product to hit stores will be the LG Energy Gel, with an electrolyte sports drink and other products to roll out soon...

Kevlar for the Mind: Prepare for transition to civilian life
As the wars in Iraq and Afghanistan wind down and the Pentagon begins to carry out its plans to reduce the size of the military, tens of thousands of service members will leave active duty over the...

Healing on the homefront
The fight came as it often did, like a sudden ambush. Marine Master Sgt. James Aurilio could usually feel the tension hanging in the air.

Heart rate 101: Monitor your workout with the right gear — and a little math
Are you worried that your workout isn't doing you any good? Want a better measurement than time or reps? If so, maybe it's time for a heart-rate monitor.

Kevlar for the Mind: Full story on military suicides can be complex
Q. As a retired Marine colonel, I am constantly worried about the emotional health of our fighting men and women. Therefore, I try to follow the most current information about the problem of...

FitRep for Feb. 27
Motion Traxx is another beats-per-minute collection of workout music, featuring a 120 to 200 beats-per-minute range. The app ($2.99 on iTunes) consolidates all the free podcasts into one convenient...

Kevlar for the mind: Universities aid in post-combat psychological research
Q. As a veteran of the Vietnam War, I understand the psychological toll of combat. I also appreciate the importance of finding better ways to care for our troops when they return home. What...

Kevlar for the Mind: You have resources to overcome sadness, anxiety
Other than being in the same profession as Dr. Phil, the only thing more embarrassing to me as a psychologist is the self-help section of bookstores.

Lights Out: A pro’s secrets to landing a solid KO
For as long as good guys have been socking it to bad guys in the movies, who hasn't dreamed of landing a perfect knockout punch?

FitRep for Jan. 16
Men who are elite athletes in high-contact sports such as football and soccer have a higher risk of developing osteoarthritis than men who don't exercise at all, Swedish researchers found. The risk...

Kevlar for the Mind: Holiday weight no match for discipline, portion control
If you are reading this, then you made it through another year. Congratulations! Conventional wisdom says that you are smarter, wiser and a tad gentler in nature.

Eat to compete: Top military athletes fuel their performance with precise nutrition
Everyone knows food fuels the engine of your body. But what kind of motor are you fueling, exactly?

Endurance: Putting on the miles
Distance runners burn through more fuel in an hour than their bodies can replace in the same amount of time, which is why Marine 1st Lt. Kaitlin Koplin eats six small meals throughout the day —...

Explosive strength: Shot put master
If you think putting a shot is just like throwing a ball, think again. A shot ball weighs more than 16 pounds, and medically retired Army food service specialist Scott Winkler can throw it more than...

Fueling five sports: Eat for strength
Army Spc. Dennis Bowsher grew up swimming and added cross country and track in high school. But after seeing a modern pentathlon demonstration, he knew that was the sport for him.

Speed and stamina
Maj. (Dr.) James Bales grew up on a farm in the windswept plains of northeastern Colorado where twice a day — before and after school — he and his two younger brothers had to chase sheep...

Battling the elements: Success on the water
Not only does team sailing test your endurance, team dynamics and balance, it puts you at the mercy of the elements, often for long periods. But you don't need to tell that to Coast Guard Lt. Nicole...

Kevlar for the Mind: 5 resolution rules: How to keep your New Year’s promises
It has been said that the only sure things in life are death and taxes. Although not as certain as these, breaking New Year's resolutions is close.

DMAA products pulled from base shelves
The Defense Department has ordered an end to on-base sales of a number of workout supplements popular with military fitness buffs, concerned about potentially serious side effects of a key...

Lab finds false claims on supplement labels
When it comes to dietary supplements, you don't always get what you pay for.

FitRep for Dec. 26
Muscle fatigue originates in the head, according to new research by Swiss scientists. Previous studies have focused on changes in the muscle itself, but ScienceDaily reports the Swiss team found...

Military Muscle: Simple exercises help prevent wear and tear that will strengthen your knees
A meniscus tear can result from a single dynamic rotation of the knee or a lifetime of accumulated wear. Retired Army Brig. Gen. Bob Gaylord has torn one in each knee, the first in 2003 and the...

FitRep for Dec. 19
In the American College of Sports Medicine's survey of what's in and what's out for 2012 (which reports that Pilates is so last year), one of the trends to watch is functional fitness —...

Kevlar for the Mind: How to cope with the strain of holiday deployments
The holiday season is arguably the toughest time to be separated from family and friends. Even the fondest memories of past holidays can only temporarily lessen the sadness and emptiness that often...

Body Shop: Fitness for 2: Moms-to-be should be exercising – and dads, too
You don't have to run a marathon at 38 weeks to stay on pace for a fast post-baby recovery. A doctor-approved fitness program during pregnancy can fight stress and contribute to your overall...

Body Shop: Training tips for expectant mothers
A lot of what you can and can't do physically during pregnancy comes down to common sense — like no scuba or contact sports — but some things aren't so obvious.

Runner’s Life

How a soldier won ‘world’s toughest foot race’
DEATH VALLEY, Calif. — It's just after 1 a.m. and the car heater is running at full blast. The temperature has dropped more than 40 degrees, and 75 is unbearably cold.

More military finishers from the Badwater Ultra
Check out these other troops who conquered Death Valley.

Races to test your mental, physical & zombie tolerance
From military obstacle course-inspired races to grueling endurance runs that can reduce even the most hardened special-ops veterans to tears, a mud-soaked tsunami of adventure races is sweeping the...

Adventure races offer up hellacious good times
Facing the ice-field tank known as the Arctic Enema, Army Capt. Jason Rathbun and Air Force Capt. Justin Ballinger bumped fists and dove in.

From the Ranks: Mid braves Minnesota winter to place in 135-mile race
There's a bumper sticker floating around (usually on a Subaru) that says, "You ran a marathon? That's cute."

Services split on toe shoes for PT
The military has become a house divided over an increasingly popular, if controversial, pair of running shoes.

‘Transitional’ shoes can ease runners into a more natural stride
For decades, runners were led to believe that more was better when it came to cushioning, sole thickness and stability in running shoes. Now, more and more are ditching the Humvees-for-your-feet in...

The Weight Room

Military Muscle: 20 minutes, maximized
Army Capt. Alexander Humes at Hunter Army Airfield, Ga., wrote to ask whether a regular regimen of intense 15-minute workouts has any value.

Military Muscle: Crush 2013
Here's a workout that will help burn off all that turkey and dressing and those countless appetizers and snacks you've been munching on since Thanksgiving.

Reprogram your nutrition now
Nutrition doesn't have to be complicated or restrictive. It doesn't have to be a maze of carbohydrate-to-protein ratios. And it's not about fad diets.

Best-of-2012 workout
• Jump rope, 2 minutes

Get a burst of intensity with plyometrics
I could try to provide a literal translation of how the term "plyometrics" breaks down from the Greek roots. But in a nutshell, plyometrics is a way to develop explosive power, and it works in...

Military Muscle: Power and rotation start in the hips and butt
Unless you're a competitive athlete, you probably focus your stretching on the legs first, arms second and trunk a distant third.

Military Muscle: Stability with a twist
A strong and stable core means more power, better stability and balance, and a reduced risk of injury — good things whether you're in special operations or a mom trying to keep up with the kids.

Military Muscle: Different path to jacked
I often walk into the gym and watch clients lift, pull, run, crunch, jump and toss — but what I really want to see is something different.

Military Muscle: 3 exercises for buff biceps
"Guns." Everyone has a favorite workout for the favorite muscle on the body. The biceps is a two-headed muscle comprising the long head (outer biceps) and short head (inner biceps). Biceps muscles...

Military Muscle: Power pushups
You can use each of the following pushup workouts as a station in a circuit routine or you can link them up into a pushup-only circuit — talk about arm pump.

Military Muscle: How to work your critical triceps muscles
Most people focus on the biceps to give their arms that buffed look, but it's the triceps muscles that get the job done. Whenever you extend the elbow to push something away from you, throw a ball,...

Military Muscle’s Power Plan: 5 fundamentals to build strength
These fundamental strength workouts, designed to build a strong foundation and help fight injuries, apply to anyone training for a job that requires athleticism — including those professional...

The key to stability rests in your knees
Young knees, old knees, tired knees, healthy knees, replacement knees — it doesn't matter. Your knees are an often overlooked but essential component for overall physical fitness, so be sure...

Military Muscle: Go with the rower
From time-honored treadmills and bikes, to heavy-work step-mills, versa climbers and the newer Arc Trainers, I've used almost every piece of cardio equipment on the market in my training programs....

Military Muscle: Go with the rower
From time-honored treadmills and bikes, to heavy-work step-mills, versa climbers and the newer Arc Trainers, I've used almost every piece of cardio equipment on the market in my training programs....

Military Muscle: Fix your form
Poor lifting technique can lead to mediocre results at best and injury at worst. My mentor Don McKeen taught the following techniques to get the most out of these popular exercises.

Military Muscle: Shred your middle, save your back
I went to the 77th Independent and Private High Schools National Wrestling Tournament at Lehigh University in Pennsylvania on Feb. 24-25 and saw wrestlers who will be NCAA champions in the next few...

Military Muscle: The ultimate warrior workout
In the ancient Nordic hall Valhalla, presided over by Odin, Viking heroes who died in combat trained for the day when they would march out for the world's last great battle.

Military Muscle: Strategic warm-up for your PT test run
A proper warm-up is critical to good performance not only in competitive events but also in your daily workout. This warm-up sequence is modeled after a routine for high-level competitive racers and...

Military Muscle: Mix up your cardio
Want to pump up your aerobic conditioning? You don't have to go on long runs or do step aerobics. Here are some alternatives for your next cardio day:

Jump-start your cardio
If you're like Buddy Lee, you grew up thinking jumping rope was for schoolyard play, not hard-core workouts. "Honestly, I thought it was a little-girl thing," Lee says.

Military Muscle: Deal your workout
Here's a fun way to get a workout when you're on the road or deployed with minimal or no equipment. You have to follow some basic rules, but there are no restrictions on choice of exercises or the...

Military Muscle: Start the year with a ‘complex’
This isn't a discussion of psychology — the only behavior to analyze is actually following through on your New Year's fitness resolution.

Military Muscle: Hamstrings — the other thigh muscles
We put a lot of work into our legs, hosts to the big-power muscles involved in almost everything we do. Quads, calves, abductors and adductors — women love the leg-squeeze machine — all...

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