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HPRC Fitness Arena: Mind Tactics

Mindfulness meditation: a primer

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Mindfulness meditation is a take-anywhere tool that can impact your mind, body, and performance. Learn what it is and how to do it.

Mindfulness meditation is a mind-body practice that focuses on awareness and acceptance of the present moment. It’s a great tool to sharpen your concentration, deal with tough emotions such as anxiety and stress, and even give you physical benefits such as lowered blood pressure. Not sure how to do it? HPRC’s “A mindfulness meditation primer” describes what mindfulness meditation is and how to go about it, with an mp3 audio that takes you through five minutes of guided practice to get you started. 

For better relationships, cool it!

Want a healthy romantic relationship? Warm it up with ICED...

To have a healthy, long-term romantic relationship, you might find that you need to cool it with old patterns. Use these ICED tips to make sure your relationship holds up over time.

Identity: It’s easy to lose yourself in relationships. You may feel subtle (or not-so-subtle) pressure to be more like the other person and enjoy the same activities or share the same goals. But if you give in to these pressures, you can lose track of your own identity. While it’s good to adapt some over time, you also want to keep a clear sense of your own identity. Solid relationships consist of two people with solid identities.

Calm: It can feel difficult to remain calm when fear of losing your partner pops up. While its normal to experience some concern, the key to a relationship without harmful pressure is learning to calm yourself. If you look to your partner instead to make you feel better, perhaps acting a bit “clingy,” your efforts could backfire. The pressure that your partner feels can lead him or her to feel withdrawn rather than closer. If your partner’s presence feels like a “bonus” instead of a “need,” you’re on the right track.

Engage: When you see your partner upset, slow down and engage with him or her in a way that empowers both of you. Engage with empathy and boundaries. For example, “I know you feel anxious about me going out with the boys. You make me feel a bit guilty, and I think I need to deal with that guilt, but you should cope with your feelings too. It’s important for me to keep these other friendships.”

Deal: Whether you or your partner (or both) feel uncomfortable, it’s best to cope with how you feel rather than looking for quick fixes. Dealing with discomfort is key to growing individually and together. And it’s crucial to hang on to your own identity, learn how to self-calm, and engage with your partner in a way that makes sense.

Warm up and calm down with a jingle

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Did you know that your skin temperature changes, with changes in blood flow, because of stress? Learn to raise your skin temperature and enjoy positive emotions.

Noticing whether your hands and feet are running hot or cold is one way to tune in to how stressed or relaxed you are. They’re also useful indicators to change—with the power of your mind—those feelings of stress.

There are many stress-reduction techniques to choose from. Here’s the simplest tool there is: Put on some relaxing music. Choose music that has repetitive rhythms, predictable patterns, a low pitch, and no vocals or percussion. This kind of music can help manage anxiety and pain, change brain activity, and increase skin temperature (similar to the hand-warming technique called autogenic training).

Combining approaches to stress reduction can also help. With this in mind (and simply because it sounds good), HPRC tweaked the autogenic training MP3 that we released earlier by adding music to the beginning and end. It’s a minor change, but we hope it will enhance your autogenic training experience.

Adapt and thrive: Emerge from trauma stronger

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, PTG, PTSD, Resilience
Nobody wants to experience trauma, but there may actually be an upside. Learn more.

Not everyone is affected the same way by exposure to injury and death. Many who do experience psychological wounds, however, come out stronger as a consequence, and so can you. If you’ve experience a traumatic event or experiences, there can be an upside: It’s called “post-traumatic growth” or PTG. It’s about finding a “new normal” that is even better than how things used to be. PTG can mean better relationships, openness to new possibilities, personal strength, spiritual change, or heightened appreciation of life. In addition (and researchers are still trying to understand why), if you get PTSD, you’re actually more likely to experience PTG. Nobody wants to experience PTSD, but if it happens, you may have an amazing opportunity to come out the other side with some unique strengths.

Go Red for Women

Friday, February 6th, is Go Red for Women day. Wear your best red to support women and the prevention of heart disease.

Heart disease is the #1 cause of death among women (and men) in the United States; deadlier than any form of cancer. Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, overweight/obesity, family history, and smoking.

So what can you do to protect yourself and the women in your life? First, know your risk factors. There are some things that you can’t change, such as your family history and your age. However, you can reduce your risk through lifestyle changes.

Regular exercise can help you manage many risk factors such as weight, blood pressure, and cholesterol. By now, you have probably forgotten about your New Year’s fitness resolutions! Get back on track: Commit to at least 30 minutes of moderate to vigorous activity at least four days of the week and stand up for your health.

Also remember to make healthy food choices and manage your stress. Reboot those fitness resolutions to stay ready, resilient, and healthy. And don’t forget to Go Red!

Use your mind to strengthen both brain and body

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Imagining how it feels to move can help you keep stronger brain connections and stronger muscles to recover faster from injury.

If you’ve ever worn a cast, you know that the muscles in that area are weak when your cast comes off. Or maybe you’ve experienced this feeling after being bedridden with other injuries. Muscles lose strength from not being used, but there’s more to it than that: Your brain also “forgets” how to send the signals needed to move parts of your body.

Mental imagery helps your brain “remember” how to move your body. When you use imagery that focuses on the physical (not just visual) sensations associated with moving specific muscles, your brain sends the same kinds of signals actually used to move those muscles. Doing imagery while you’re injured may reduce strength loss.

Does this mean that if your elbow is in a cast, or if you simply prefer couch time to working out, you can get bigger biceps just by thinking about doing curls? No, but it does mean that during any stage of recovery from an injury, even before you are able to move, you can play an active role in making rehab go more smoothly. And it reinforces what earlier research tells us: Mental imagery can augment physical practice, helping your body to learn physical skills.

Don’t let good times turn deadly

Alcohol poisoning is serious. Learn the warning signs.

Drinking a lot of alcohol in a short amount of time—“binge drinking”—can lead to alcohol poisoning. It’s very serious and can even be deadly. Binge drinking involves more than four drinks for women and more than five for men over a relatively short period. The Centers for Disease Control (CDC) reports that an average of six people die from alcohol poisoning every day, with the majority being men between 35 and 64 years of age. Life-threatening signs of alcohol poisoning include seizures, not being able to wake up, fewer than eight breaths per minute, 10 seconds or more between breaths, and low body temperature. If you’re with someone who shows any of these signs, seek help immediately. That Guy, an alcohol education campaign from the Department of Defense, recommends that if you’re ever worried about someone’s alcohol intake, never let them “sleep it off.” To learn more, visit this web page from CDC on “Alcohol Poisoning Deaths.” Not sure how much is too much? Read HPRC’s article, Had enough to drink?”

Messed up? Own it.

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Mind, Relationships
Facing your mistakes can improve your interpersonal relationships and enhance performance. Learn more.

You probably realize that learning from your mistakes can enhance your performance. But do you know it can also enhance your relationships? Acknowledging mistakes can be easier said than done. Before you can learn from your mistakes, you have to admit to them.

Admitting mistakes can be powerful. When you own up to your mistakes in relationships with other people, it makes it easier for the other person to really forgive you, allowing both of you to move forward. Whether in your interactions with others or in learning skills such as SOPs for handling a weapon, fully acknowledging your mistakes enables you to learn from them.

But sometimes you may have difficulty admitting that you screwed up. If you’re a perfectionist, for example, your identity can get wrapped up in being the person who always does things right. Admitting you screwed up can open the door to intense feelings such as shame and doubt. However, hiding from those feelings won’t work; they’ll eat at you in some way. Instead of hiding from them, try facing them.

Here are some tips for owning up to your mistakes and moving forward:

  • Face shame and doubt by simply being mindful of those feelings, letting them come and go.
  • Recognize when you’re falling into a thinking trap such as “I must be perfect,” and experiment with more helpful thoughts such as “I strive for excellence.”
  • Forgive yourself and others when mistakes happen, trusting that people really do learn from their mistakes.

Mistakes happen. Give yourself (and others) permission to label mistakes as changeable behaviors rather than reflections of who you are.

Cultivate your motivation

Filed under: Goals, Motivation
Who doesn’t like having big things happen? But they don’t happen on their own. Learn how motivation helps.

Think of a goal that you’ve been working for lately or that you’re about to go after. How about all those New Year’s resolutions? Do you know why you want it? In other words, what’s your motivation? Do you simply love what you’re doing, or is there a reward you are pursuing?

Being clear about what motivates you can help fuel your motivation with intention. For example, if you’re a runner, maybe you love the feeling of pushing yourself hard with training runs. On the other hand, maybe it’s the end result—the accomplishment—associated with completing another marathon that’s the fuel to keep you going or even push you to the next level.

There isn’t one right form of motivation, and your motivators might be a mix of little steps and big outcomes. Remember to enjoy the steps along the way; they can make the experience more enjoyable. But sometimes remembering your ultimate goal can help you persist on days when you’re just not feeling it.

Often when you’re pursuing a goal, you’re part of a larger community, and you may find that just being involved is motivation itself because of the people you meet, the places you see, or the experiences you have along the way! It’s true what they say: The journey matters.

Keep your eye on the fitness prize!

Get excited about the next milestone or the final reward. Interim goals will make your end goal feel closer and fuel your motivation.

Have you ever wondered how different people’s perceptions of the same thing can be so drastically different? Take exercise, for example. You know it’s good for you, and most people should be doing more of it. Yet when asked, some people will say they love to exercise, while others see it as an overwhelming and impossible task. Our perceptions say a lot about what we value, how we’re feeling, and what we desire, which in turn affects motivations, actions, and even physical performance.

You probably find that the goals that seem more in reach are more desirable (for example, money, food, or a finish line) than the ones that seem further away. For example, when you’re at the end of a race, and you can see the finish line in front of you, you’ll probably estimate that the finish line is closer to you than it really is. Whether or not the goal is actually closer, believing that it is triggers excitement and effort towards achieving these goals.

That’s all well and good if you’re already out running that race, but sometimes getting off the couch is the hardest thing to do when you’re out of shape. Runners who are less fit and less motivated estimate distance to a finish line as being farther than do runners who are fit and more highly motivated. So even if you want to get in shape, sometimes your poor fitness can affect your perception of being able to achieve your fitness goals.

While negative perceptions might make it harder to get in shape, this doesn’t mean you can’t get in shape just because you’re less fit. Keep your eye on the prize! Exercisers who focus on an end goal and ignore the distractions around them perceive their goal as being nearer and actually perform better; most importantly, they don’t consider the exercise as difficult.

So, if you see your goals as being closer to you in your mind, you will have something to look forward to. This “prize” could be anything. It could literally be the finish line; it could be the next milestone on your route, such as the building at the end of the block; or it could even be a post-race reward, such as a healthy post-workout smoothie. Remember, some goals are harder to achieve than others, but you can stay the course by imagining what is coming and keeping the self-talk positive. This will help keep your motivation high and the prize within reach. 

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