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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: Total Force Fitness

Face fears and imagine success

HPRC Fitness Arena: Mind Body, Total Force Fitness
When fear of failure takes hold, explore it—and conquer it.

Fear of failure can prevent you from performing your best in many situations including combat, work, relationships, and daily life. Worry can take a bigger hold when you push it aside. For instance, while preparing to give a presentation and thinking, “I can’t be nervous,” you might actually feel more nervous!

As you face your fears, understand that fearing something will happen doesn't mean that it will happen. Ask yourself these kinds of questions:

  • Why do I think I can’t be nervous? If I’m nervous, I’ll give a horrible talk.
  • So if I’m nervous, I’m guaranteed to give a horrible talk? No, I’ve given good talks while nervous before.
  • If nervousness leads to giving an awful talk, what’s the worst thing about that? I’d be embarrassed and people would walk away without having learned important material.
  • What’s worse—embarrassment or people walking away without learning? I’d survive the embarrassment. People need to learn this stuff.
  • Is this their last opportunity to learn? No, I’d take more steps to make sure they got it, despite an initially awful talk.

Once you fully consider the failure scenarios, spend more time imagining a positive outcome and accomplishing smaller goals that lead to success.

Shifting from service family to civilian family

Transitioning from active duty to veteran status involves change. Learn how your entire family can weather these changes well.

Have you decided to separate from the military? If your estimated time of separation (ETS) date has arrived, you’ve probably checked off your long to-do list and officially become a veteran. This can be an exciting and emotional time. Regardless of your reason for separating, this is a time of transition for your entire family. Here are some tips for easing your path to civilian life. Read more here.

You’ve got questions?

We’ve got answers. Learn more about staying physically fit in HPRC’s FAQ and Ask the Expert sections.

Looking for some answers to basic fitness questions? You’re not alone. We’ve created a FAQ section on topics we hear a lot about. Whether you want to know about flexibility, cardiovascular fitness, injury prevention, or workout routines—we have the answers. Still can’t find what you’re looking for? Submit your question using our Ask the Expert feature. We’ll provide an evidence-based answer to keep you informed and in shape.

Check back often to learn the latest and greatest information on exercising, optimizing performance, and staying resilient. 

Chia seeds and drug testing

Will chia seeds cause a positive drug test? Read more and find out what you really need to avoid.

Chia (Salvia hispanica) seeds are rich in omega-3 fatty acids and fiber. As such, they have become a popular food item, and you can also find chia (seeds and oil) in many dietary supplements marketed to support heart and digestive health. On its own, chia will not produce a positive drug test. However, when you look at ingredient lists on product labels, don’t confuse Salvia hispanica (chia) with Salvia divinorum (Diviner’s sage), which is banned by some services. There are many types of salvia, so please read the OPSS FAQ about salvia for more information. If you’re interested in learning more about chia seeds, visit this webpage from MedlinePlus.

Plan your meals in minutes!

HPRC Fitness Arena: Nutrition, Total Force Fitness
The workday is ending—and you’re stressed from not knowing what to prepare at mealtime. With some advance preparation using HPRC’s meal-planning strategies, you’ll look forward to what’s for dinner.

We all want to serve healthy, nourishing food to our families. But sometimes we let our best intentions get in the way. You wouldn’t head into the woods without a plan, map, or GPS—so why begin your day with little thought about eating well? Start this year off right by learning and putting these easy meal-planning practices into place. Once you’ve established these habits, you’ll be amazed at how good it feels to map out your meals. The more you practice HPRC’s strategies—the faster and fitter you’ll be—a huge savings to your body, time, and wallet. Read more here. 

 

First comes love, then comes remarriage

Remarriage is an exciting time that brings lots of changes. Learn some tips to help ease this transition.

Getting married again is a time of new beginnings. It’s often a time of challenges and changes too. While you’re celebrating your marriage and deciding what kind of stepparent you’ll be (if your partner has children), there are a few things you can do to stay happy:

  • Maintain your identity as an individual—separate from your spouse. This will help you weather challenges with confidence. But strike a balance with staying close to your spouse too.
  • Focus on each other. Sharing intimacy with your spouse includes a healthy sex life too. This helps you two connect regularly.
  • Stay flexible. Often remarriage means juggling new responsibilities, living in a new place, or becoming a stepparent. Bending with whatever life throws at you means you’re less likely to break or falter.
  • Keep a sense of humor. Laughing at yourself or the situations you find yourself in can help you keep perspective.
  • Don’t take the place of a biological parent if you’re becoming a stepparent. Foster your own relationship with your stepchild and follow your partner’s lead.
  • Remember how you felt when you fell in love. Keep those memories alive—they’ll help get you through tougher times.  

Sleep is a performance asset

HPRC Fitness Arena: Mind Body, Total Force Fitness
Filed under: Mind, Performance, Sleep
We need sleep as much as we need food and water for health and performance. Yet there are some training myths about “getting used to sleep deprivation.”

Sleep is vital. Think about it: sleep loss causes performance to suffer, but getting plenty of sleep results in better performance. Most people wouldn’t consider going without food or water, and sleep is no different—it’s a necessity. Lack of sleep is equivalent to being drunk. In fact, after being awake for 18–20 hours, you’d function as if you had a blood-alcohol content of .1% (about four drinks for a 150-pound man). Little or no sleep affects your eye-hand coordination, reaction time, and multitasking abilities—and how you remember important sequences, remain attentive, and stay organized. If you’re tired, you may be able to learn skills and work well enough, but training while fatigued might impact your ability to do your best.

Many people believe that they can overcome being tired or “get used to it.” But evidence suggests sleeping only 6 hours can jeopardize your resilience, health, and well-being. As people become more sleep-deprived, they become less aware that they’re impaired. When someone says, “I’m used to being tired,” they’re simply used to having impaired awareness and judgment. When possible, sleep more to help boost your energy level, thinking ability, and readiness!

Will Phentermine cause a positive drug test result?

Read the OPSS FAQ to find out if phentermine will cause a positive drug test result.

HPRC has received a lot of questions about phentermine, a prescription drug used for weight loss that’s similar to amphetamine. If you’re a service member, is it okay to use as long as you have a prescription? Will you pop positive on your drug test? Read the OPSS FAQ to find out answers to these questions.

For answers to other frequently asked questions that we’ve received, visit the FAQs section of OPSS. You can also visit the OPSS High-Risk Supplement List for information about certain dietary supplements that may pose a sport anti-doping or health risk.

Compare body fat standards by service branch

HPRC Fitness Arena: Nutrition, Total Force Fitness
Feeling fit? Compare the U.S. Armed Forces’ body fat standards by service branch.

Several of the service branches have recently updated their body fat composition standards. The U.S. Armed Forces uses body composition (a measure of a person’s body fat) as one factor to determine a service member’s fitness level.  

Each service has its own standards (within DoD guidelines 1308.1) and evaluation methods. Whether you’re a healthcare provider or service member, check out HPRC’s Body Fat Standards by Service Branch infosheet to compare the different service standards.

Ways to quiet your mind

HPRC Fitness Arena: Mind Body, Total Force Fitness
Figure out your preferred approach to quieting your mind so that you’re ready to take on the next challenge!

You might have noticed that you can “turn off” your busy brain by watching TV, but did you know there are other techniques that could help quiet your mind? You can download several MP3 audio files in HPRC’s Mind-Body Apps, Tools, and Videos.

Remember it's okay if your busy brain turns on. But just as easily as racing thoughts creep in, let them creep out—while gently guiding your attention to something neutral such as your breath, or something important such as the task at hand. Whether it’s watching TV or using a mind-body technique, find ways to quiet your mind and be more focused when it matters.

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