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Alerts

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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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.

HPRC Fitness Arena: Family & Relationships

New One Shot One Kill materials now available online

New program materials for the One Shot One Kill (OSOK) performance enhancement program are now available on HPRC’s website!

One Shot One Kill: Want to learn how the elite warrior accomplishes optimal performance time after time, under the most challenging conditions? The HPRC now has new program materials for the One Shot One Kill (OSOK) performance enhancement program online for you to use and download—by yourself or with your unit! One Shot One Kill (Integrative Platform version) is a “warrior-centric” performance enhancement program that warriors can set up and manage on their own. OSOK-IP is designed to enhance performance, hardiness, and resilience. By building on the skills that Warfighters already possess, OSOK aims to translate good Warfighter qualities to outstanding ones. OSOK-IP comes in two versions:

OSOK-IP Solo is a step-by-step integrative training plan, with supplemental materials, that enables the individual Warfighter to pursue this method of Total Fitness on his or her own and reach the optimal level of performance in almost all areas of life.

OSOK-IP Train the Trainer enables your unit to train as a group by selecting one member to learn and present OSOK-IP to the rest of the unit. This section of the website has the full curriculum available to download and even customize OSOK-IP content for your own military culture and unit.

We look forward to your feedback, too. Check out OSOK and let us know what you think!

Working out with babies

An Army base in Germany includes babies in their workouts!

At the U.S. Army Garrison in Kaiserslautern (Germany), the base is trying to find more ways to include families in physical fitness. They are providing classes— called “Binkies and Babes” —that spouses can do with their babies. These classes are great ways for spouses to workout with their young children, socialize with other military families, and get a great individual workout!

Overseas military families can sometimes find it difficult to both exercise and manage child care. This is one way overseas bases are moving towards Total Family Fitness. Renee Champagne, the Fitness Coordinator for the Army bases in Germany (and a military spouse herself), sees how “working out and staying physically fit may help a spouse cope during a deployment… which in turn could provide peace of mind to the military member downrange.”

For more information, see the article and video on Stars and Stripes.

Announcing a new section on family nutrition

HPRC's Family & Relationships domain has a new section on family nutrition. Check it out!

Learn how to make healthy choices about nutrition and physical fitness with information you and your family can instantly apply. HPRC's Family & Relationships section has a new area on family nutrition where you can find tips on how to help yourself and those around you—your parents, children, spouse, and friends—build and maintain healthy food habits. Find more information on interactive tools, family meal planning, military resources, and research findings.

Check it out!

Announcing Family Physical Fitness on HPRC

HPRC's Family & Relationships section has a new area on family physical fitness. See what it has for you and your family!

Warfighters have specific physical activity requirements, but their spouses, children, parents, and other loved ones also have physical fitness requirements for their own individual and family missions. HPRC's family section has a new area that summarizes recent guidelines for physical activity for U.S. adults, and children, and identifies military resources, interactive tools, and exercise workouts and videos. Check it out here!

Workouts you can do at home during the holidays

You can fit in these workouts at your home through the holiday season to keep you on track.

With the holiday season upon us, finding time for our usual workouts can sometimes be difficult. Two great physical fitness resources are the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE). Each has online workouts that you can try for free.

For a total body workout that you can do at home with free weights, try this total body workout from ACE that includes videos of the warm-up, the workout, and the cool-down. For a total body workout without additional equipment, try this at-home workout.

If you have less time, try this Basic Bodyweight Strength Training Program from ACSM.

Fit in these workouts in at home through the holiday season to keep you on track.

Survival tips for couples during the holidays #4: Friendship

A marital friendship is an important part of long-term marital satisfaction.

In this final entry in our holiday season series, we remind you to foster a good friendship with your loved ones. Try these ideas:

  • Discuss each other's goals and dreams for the future.
  • Listen to the your partner talk about the daily things that interest him or her, and share what interests you.
  • Do things together that you both enjoy.

Friendship with your partner is an important part of long-term marital satisfaction.

Survival tips for couples during the holidays #3: Repair

When tensions arise between you and a loved one or friend, here are some tips to help you defuse and repair the situation.

When having a disagreement with your spouse or partner, defusing the situation helps calm things down and helps you and the other person reconnect and repair your relationship. You can defuse most situations by:

  • agreeing to disagree;
  • bringing humor into the conversation;
  • using gentle statements; or
  • being intimate.

Sometimes what works in one conflict doesn’t work in another. Be flexible and see what works—make the effort to use one or more of these techniques in every disagreement.

Survival tips for couples during the holidays #2: The Four Horsemen of the Apocalypse

The “Four Horsemen of the Apocalypse” are characteristics that when present in communicating can destroy relationship satisfaction over time.

Last week we started a series on survival tips for couples during the holiday season and discussed how many positive interactions couples need to do to make up for one negative interaction. This week, we're focusing on the “Four Horsemen of the Apocalypse”—a term coined by researchers for four features of communication that can destroy a relationship over time. Try to avoid these when communicating with your loved one:

  • Criticism: Don’t made global negative statements about each other.
  • Contempt: Don’t be sarcastic (in a mean way) or mocking towards your loved one.
  • Defensiveness: Don’t respond to defend your behavior without first listening.
  • Stonewalling: Don’t withdraw or ignore your loved one.

Too much of these characteristics has been linked to unhappy relationships over the long term. As stress and tensions rise throughout this holiday season, remember to be vigilant about avoiding these four kinds of behavior.

Survival tips for couples during the holidays #1: Positive versus negative

Learn how many positive behaviors you need to make up for one negative behavior in your relationship with your partner.

The holidays can sometimes be a difficult time for relationships. Through this holiday season, remember to compliment your loved ones and show them on a daily basis that you care for them. are thinking of them, and love them. Couples who do five positive actions for every negative one are more likely to have long, happy, successful marriages. Contrastingly, unhappy couples are more likely to have one positive interaction—or even less—for every negative interaction.

Pick the battles you both can win

The majority of problems among couples actually are not solvable, but they can be dealt with through discussion.

Research on couples relationships over time has found that around 70% of problems among couples remain the same throughout the relationship, which means that only about 30% of problems can be resolved. Therefore, learning how to work on the problems that can be resolved and engaging in an ongoing discussion around perpetual problems is the key to happy long-term relationships. Recognizing that the perpetual problems are not going to be directly overcome can help couples be less frustrated at their partner for issues that just cannot be resolved. Therefore, learning to live with the perpetual problem, and talking to your loved one about it as needed, can help ease couples relationships in the long run.

For more information on how to optimize your relationships, see HPRC's Relationship Skills section.