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
When performance matters, it’s common to feel amped up—your heart beats faster, for example. How you interpret these physical sensations can change how you feel emotionally, including your overall mindset, and ultimately make a difference in how you perform. Recent research into performance anxiety over tasks such as singing, public speaking, and math gives us some insights about performance anxiety in general.
It’s normal to interpret some physical signs as performance anxiety. When you feel amped up, it may be difficult—or even impossible—to simply “decide” to feel calmer, because it isn’t consistent with what is happening in your body. And trying to pretend you’re calm can actually make you feel more anxious. But because your body has some of the same reactions—increased heart rate, “butterflies,” etc.—when you’re excited, you can actually feel excitement and anxiety at the same time by simply saying “I’m excited!” or deciding to feel excited. This doesn’t make the anxiety go away, but adding a layer of excitement over it can be valuable to how you think and ultimately perform..
Excitement feels good and puts your mind on a different track. When you’re excited, it’s easier to become aware of opportunities instead of potential threats. And this “opportunity mindset” leads to better performance.
So when you feel anxious about performing on the PRT, with marksmanship, or for any other task, remember that it’s normal. Convince yourself to feel excited. Allow yourself to see the opportunities. And in turn, enjoy better performance.
Have you ever left a doctor’s appointment only to realize that you couldn’t remember half of what he or she told you? Or that you forgot to ask some important questions that had been on your mind?
It happens to all of us. Even routine visits can be unnerving. One of the ways you can help avoid these two scenarios is to write things down. It sounds simple, but it can be a helpful habit. Before you or someone you loves goes to a medical appointment, take a moment to jot down any issues or questions that you want to discuss. Have that piece of paper handy to refer to when you see your healthcare provider. Better yet, get a small journal that can fit into your pocket/purse/bag and track all your health statistics and questions in one place over the year.
Remember to jot down your provider’s answers to your questions. And while you’re there, take a moment to repeat back the main points to make sure you understood them correctly. If you are unsure about something, continue asking questions until you understand the issue.
For appointments that are more complex, consider bringing along someone you trust to take notes for you.
Money issues tend to be a major source of stress for Americans, and military families are no exception. Financial stress can increase your risk for poor health and have a negative impact on productivity and mood. Stress over money can reverberate through your relationships too. For example, couples who are under financial stress are more likely to be hostile and aggressive with each other and less secure and happy in their relationships. So what can you do to reduce your stress over money?
Here are some tips from Building Resilience in the Military Family:
- Have each family member discuss his/her financial dreams, how to make money decisions, and who will manage the money. (If there are differences, try the tips on HPRC’s “Making Decisions” card)
- Save at least $1,000 for unexpected expenses and, ideally, six months of your total monthly expenses.
- Work on paying off debt. Figure out a plan to pay off your debts, no matter how long it will take to get rid of them.
- Create and use a budget. This planning tool from Military OneSource can help you make a financial management plan.
- Save for retirement. A good rule is to save 10–15% of your gross income in retirement accounts annually.
- Check your credit. Knowing your credit history and credit number can help you spot identity theft and/or motivate you to stay (or become) responsible.
- Create a will. Setting up a will is important no matter your age.
Think about whether you have the insurance your family needs. Do you have health insurance, auto insurance, home/renters insurance, and life insurance?
Anger can be helpful in combat situations, and it can help individuals engage in quick, decisive action. It also can help keep emotions such as guilt and sadness at bay so you can accomplish things you need to do. Anger has its place. In relationships, anger is bound to make its way into interactions sometimes. When regulated, it can help you solve problems or motivate you to talk about important things, including hurt feelings. When unregulated, however, it can damage your relationship and increase your unhappiness with your loved one. Increased levels of anger can even increase your risk for physical health problems, especially coronary heart disease. It isn’t possible to avoid anger completley, but you can learn how to manage it well. Read more in HPRC’s “Performance Strategies: Five Steps to Managing Anger.”
There are three core relationship skills that can help strengthen all relationships. HPRC has created downloadable cards about each of them.
First, brush up on your communication skills with your loved ones using our card on effective communication.
Second, you should be able to make decisions and solve problems well. Use the step-by-step process on our card on making decisions to guide you from problems to solutions.
Finally, avoid doing four specific behaviors that can tank even the best of relationships. Check out “How not to destroy yours” and apply the tips today.
Roughly one in three children in the United States is considered to be overweight or obese. Children who are obese are more likely to be obese as adults, which can put them at risk for diabetes and other health conditions. The month of September is devoted to raising awareness about childhood obesity, with a focus on prevention.
We Can!® (Ways to Enhance Children’s Activity & Nutrition) is a national movement sponsored by four National Institutes of Health organizations to help children from ages 8 to 13 remain at a healthy weight. The website has specific information and educational resources geared toward the individual, family, and organizations. See HPRC’s Family Nutrition resources for more information and this HPRC card for easy reminders. For more about the exercise aspect of overcoming obesity, check out the Family & Relationships article from earlier this month.
We all have goals—to lift a certain weight, to cycle a century, or to run a marathon in a certain amount of time. Of course, not all goals are fitness oriented; maybe you want to climb in rank at your job or finish college by a certain date. Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals: Specific, Measurable, Achievable/Action-oriented, and Time-sensitive. Goals are not just about dreaming big; they’re about achieving.
HPRC’s printable SMART goals worksheet will help you to get on target. Using this tool will help you to:
- think through exactly what you’re aiming for;
- determine if the goal is a good fit for you;
- measure and monitor your success;
- pay attention to the language that you use; and
- break down the overall goal into chunks.
And for more guidance on making your goals achievable, you can check out HPRC's Answer on SMART goal setting.
Having good social support is beneficial in many ways and can come in a furry package! Pets are wonderful companions, and you benefit by having one (or more) in so many ways: They get you out exercising, increase your self-esteem, decrease a sense of isolation, and help you through tough times. If that’s not enough, there’s a growing amount of research on the use of dogs providing therapeutic benefits to individuals coping with post-traumatic stress disorder and traumatic brain injury. Dog owners are also more likely than those who don’t have dogs to meet physical activity guidelines. So if you have a furry creature at home, remember to give them a big pat for enhancing your life. Indeed, one researcher described these relationships as truly “friends with benefits.”
For Warfighters about to be deployed, pets also can come with the added stress of needing to find a temporary home. To get some tips about what to do with your pet while you’re on deployment, check out this article from HPRC and/or this Department of Defense blog.
Regular exercise can build strong muscles and bones and promote overall health. It is especially important that children exercise and learn healthy habits early on. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out. And visit the COAM website to learn more about the American College of Sports Medicine’s National Childhood Obesity Awareness Month.
School has started, and the scramble to come up with interesting and appealing lunches for your children probably has, too. If you find you’re bored with the “ham sandwich, apple, and a cookie” routine shortly after the first bell, imagine how bored your child’s taste buds will be in a few weeks! Keeping your child interested in healthy eating is as easy as ABC (and D).
Adventure: Offer your child some variety. Choose high-fiber, whole-grain tortillas or breads for sandwiches and opt for tasty spreads such as salsa, hummus, or pesto for extra flavor. Lean roasted meats such as chicken or turkey are healthy, lean sources of protein; or try fat-free refried beans for an appealing vegetarian option. Tuck some lettuce and tomatoes in for fun, flavor, and nutrients. (Keep wraps and bread from getting soggy by wrapping veggies in meat slices.) Your child doesn’t care for the taste of whole-wheat breads? No problem. Whole-grain white-flour wraps and breads offer lots of fiber but have the taste and look of traditional white-flour choices.
Butters: If nuts aren’t off limits at your child’s school, try something different than the typical peanut butter and jelly: Almond or hazelnut butter topped with fresh fruit such as bananas or mango slices, or fruit spreads such as marmalade or apple butter. Nut butters are great sources of protein with healthy fats and don’t require refrigeration—a plus if cold storage isn’t available.
Cut-ups: Cut up fresh fruits and vegetables the night before and add some to your child’s lunchbox. Cantaloupe pieces, pineapple chunks, and kiwi slices are popular with kids and full of vitamins and other nutrients. Toss in some cauliflower or broccoli florets with a side of pre-packaged dip or salsa. If you’re short on time, pre-cut fruits and veggies are available from your local grocer, but they may be more expensive.
Dessert: Oatmeal cookies, dried fruit, or low-fat yogurt (if kept at 40ºF or less) are terrific, healthy choices.
Let your child dictate just how adventurous his or her lunchtime options should be—they might surprise you! For more great lunchtime ideas, the Healthy Lunchtime Challenge Cookbook features 54 kid-friendly recipes. And remember: Safety first! Keep lunchboxes clean and cool (store in the refrigerator overnight) and provide a moist, cleansing towelette in your child’s lunchbox so he or she can wash up before eating.