Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
One of the best but most-overlooked ways to prepare for your Physical Fitness (PFT) or Physical Readiness Tests (PRT) is to make sure your body is well fueled. Proper fuel and a good workout strategy can get you ready to take on the challenge!
- Keep hydrated. Drinking enough fluids will help your body function at its highest level. These amounts can vary depending on weather and location. Don’t restrict drinking water because you’re worried about weigh-in. This can backfire at test time.
- Eat something light. You’ll need enough fuel to perform well, but too much can slow you down. Proper fuel should come from a high-carbohydrate source about 200–300 calories such as cereal, fruit, and milk. Or a slice of whole-wheat bread with egg or nut butter. Yogurt and fruit are nourishing pre-test snacks too. And try to eat 30–60 minutes before your PFT/PRT, if possible.
- Avoid trying new foods. Try new bars, chews, gels, or other foods during training, but not before your test because you could experience gastrointestinal upset. Give yourself time to use the bathroom before too.
Another ingredient that has been showing up in dietary supplement products recently is Acadia rigidula. FDA recently declared that it is not acceptable in such products because it falls in the class known as a “new dietary ingredient.” A. rigidula is just the latest in a series of ingredients FDA has disallowed for this reason. Others include DMAA, DMBA, BMPEA, and aegeline. Visit the Operation Supplement Safety (OPSS) FAQ about Acacia rigidula to learn more, and explore the OPSS FAQs about ingredients to learn about others not permitted in dietary supplement products. especially BMPEA, which has been associated with A. rigidula.
A hostile work environment can impact work performance and well-being, but help is available. There generally are two hostile-workplace scenarios: unlawful harassment—also known as unlawful discrimination or prohibited harassment—and bullying. There can be a difference in how these situations are handled when reported, so it helps to know the difference.
Unlawful harassment occurs when an employee is subject to unwelcome verbal and/or physical conduct or feels discriminated against based on his/her sex, race, color, religion, or national origin (as identified in Title VII of the Civil Rights Act of 1964).
Sexual harassment is unlawful harassment and gender-based discrimination. It includes unwelcome sexual advances and/or verbal or physical conduct of a sexual nature. Unlawful-harassment behavior often repeats and can interfere with work performance.
Bullying can include similar behaviors, but isn’t based on one’s sex, race, etc. Employees can feel victimized through sabotaged work efforts, offensive conduct, and/or verbal abuse. Whether the behavior stems from unlawful harassment or bullying, it’s unacceptable and shouldn’t be tolerated.
Here are some tips to help develop a plan of action. And act sooner rather than later.
- Tell the offender(s) that the conduct is unwelcome and offensive. Ask him/her to stop.
- If it continues, or if you’re uncomfortable directly confronting the offender(s), report it to your supervisor immediately. Your supervisor has a duty to respond promptly and help prevent recurrences.
- If your supervisor doesn’t respond—or is the source of the harassment—go to your higher chain-of-command. You also can file a formal complaint with the Inspector General, Equal Employment Opportunity (EEO), or any chaplain.
- If you’re working in the civilian sector, contact your civilian personnel action center and/or your EEO office.
- Finally, if you or someone you know is feeling physically threatened, contact law enforcement immediately.
Learn more about the different branch policies:
- Army Directive 2015-40: Implementing Procedures for Anti-Harassment Policy
- Navy/Marines Directive: Equal Opportunity within the Department of the Navy
- Air Force Directive: Zero Tolerance for Unlawful Discrimination or Harassment (begins p. 11)
- Coast Guard Directive: Anti-Harassment & Hate incident Procedures and Policies (begins p. 50).
Getting fit and staying healthy can be especially challenging for service members with chronic illnesses, injuries, or disabilities. The good news is that recreation therapy can make the process less painful. Recreation therapists can help motivate and design activities that are enjoyable while they improve both physical and mental function and fitness. Therapeutic recreation also can help make subsequent life more enjoyable.
The American Therapeutic Recreation Association (ATRA) suggests that those who are more active lead more satisfying, happier, and healthier lives. The U.S. Department of Veterans Affairs (VA) and DoD recommend injured veterans get involved in adaptive sport programs and/or recreation therapy as part of their rehabilitation. Most rehabilitation hospitals have a recreation therapist on staff who can help develop individualized programs. There are also local and national programs such as the VA Adaptive Sports Program, Paralympics, and the Military Adaptive Sports Program.
The Altitude Readiness Management System (ARMS) app’s designed to predict how likely Soldiers are to experience acute mountain sickness and decreased physical performance at various altitudes. Using this new Android app (developed by the U.S Army Research Institute of Environmental Medicine), leaders can plan mountain missions around those likely to be impacted by sickness.
The ARMS app also provides an acclimatization module for planning strategic ascents and rests to minimize sickness. Altitude sickness can cause serious symptoms including nausea, fatigue, headaches, and weakness, affecting health and the mission itself too. While the app can’t prevent illness, it can help minimize the impact of mountain sickness, set appropriate expectations, and improve readiness and performance. The app has been fielded to the U.S. Army Forces Command (FORSCOM) and the U.S. Special Operations Command (SOCOM) only, but it might be available to the public soon.
Yelling, swearing, and/or calling your children names can take a toll on their behavior and mental health. Make a point to keep your anger in check and remember that how you talk to your kids matters.
Harsh verbal discipline includes shouting, screaming, swearing, and/or name-calling. By some estimates, nearly half of parents speak severely to their kids. They sometimes do so out of desperation, especially when they’re frustrated and/or angry—or they simply feel that nothing else is working.
So what’s the end result? Parents could get what they “want,” but it might only be for the short-term. Even worse, kids’ mental health and self-esteem could suffer. Children who are exposed to shouting and swearing tend to develop poor behavior. Kids and teens on the receiving end of yelling, cursing, and name-calling tend to be more physically aggressive too. And they could struggle socially.
Discipline is about teaching kids to manage their behavior and letting them know you’re worried when they make a bad choice. It's also about keeping them safe. Discipline isn’t about winning battles or calling your children humiliating names.
If you follow these five steps for managing your anger, you’ll be well on your way to developing a more effective and positive approach to disciplining your kids. Try becoming more mindful of your emotions rather than letting them drive your behavior.
Make your children’s emotional health a priority. Parenting for Service Members and Veterans suggests a positive approach to discipline begins with a strong relationship between you and your kids. Constantly on the go? Download the Parenting2Go app for helpful tips when you’re on the road.
Military training and pregnancy increase women’s nutritional needs, specifically for vitamin D, calcium, iron, folate, and iodine. While HPRC always recommends choosing whole foods first, sometimes it can be difficult to get enough of those nutrients through food alone. When nutrient needs are higher than normal or when nutrient-rich foods aren’t available, vitamin and mineral supplements can help women to restore nutrient levels in their bodies. Just remember that you don’t need supplements unless you have known nutrient deficiencies, so talk to your healthcare provider before taking any supplement. Read more...
Mealtime can be enjoyable “family time” too, especially when you plan ahead and ask family members to “pitch in.” Kids like being helpful so let them know they’re vital members of your “family team.”
Many moms and dads recognize the importance of family mealtimes, but often want helpful ideas to make it “the norm.” Here are some tried-and-true tips to get you started. Add these to your family’s routine gradually. And add new tips whenever possible. Read more...
Mother’s Day is set aside to honor mothers, but for service members who can’t celebrate with their moms or who can’t take time to celebrate being a mom, it can be hard. But still do your best to take time and recognize the special moms in your life.
- Show your appreciation with a handwritten note or ecard. If you’re feeling creative, make a card from scratch—just like you did as a kid—and drop it in the mail.
- Enjoy a physical activity together. Go walking, running, biking, hiking, or do yoga. Maintaining a healthy lifestyle, together or apart, can help you both enjoy Mother’s Day in the future too.
- Nourish your mom with healthy treats or a homemade meal. And consider inviting a mom who doesn’t have family nearby. Good food and conversation can make her day special too.
If you can’t be with your mom, then schedule a time to talk or video chat. Let her know how much you cherish your relationship. And ask any questions you might have wondered about, such as:
- How are we alike or different?
- What did you really think when I joined the military (or married someone in the military)?
- Is it easier being a mother now that your kids are grown?
- What do you hope the next few years will bring for our family?
If you’re feeling some sadness or anxiety, make a point to manage your stress. “Perfect” moms and/or children could evoke stress, even if you love them dearly. Consider mindfulness or other ways to cope, and make the best of this day.
Happy Mother’s Day to all military moms—service members, spouses, and mothers of service members!
This is the third and final article in HPRC’s series about training for Physical Fitness (PFT) and Physical Readiness Tests (PRT). The last basic component involves keeping your body fit for movement, especially your joints and the surrounding muscles, tendons, and ligaments. For coordinated and efficient movements, you need give-and-take between the mobility and stability of these parts.
Preventing injuries also requires mobility and stability of your musculoskeletal system. To improve and maintain your mobility, you need to incorporate stretching into your regular training regimen, along with your aerobic and muscular-strength exercises. The addition of muscular-strength exercises to flexibility exercises addresses your joint-stability needs. Read more...