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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

Choose a better granola bar

HPRC Fitness Arena: Nutrition, Total Force Fitness
There are hundreds of granola bars on the market, but not all are created equal. “Raise the bar” on yours for better nutrition and satisfaction.

Granola bars are great for a quick, convenient snack, but some are more like candy bars in disguise. They can be high in sugar, fat, and calories. There are plenty of healthy variations of granola bars, though. You just have to know what to look for. Next time you’re in a store or in the commissary, compare Nutrition Facts labels and follow these tips:

  • Look for a granola bar that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories. This will help you stay full longer while keeping your nutrition in check.
  • Find a granola bar with less than 10 grams of sugar. Most of it is added sugar. And watch out for hidden sources of sugar such as brown rice syrup and honey.
  • When it comes to ingredients, look for ones you recognize or can pronounce. Remember, a granola bar with fewer ingredients is often better.

For information on how to read Nutrition Facts labels, check out this guide from the Food and Drug Administration.

Why forgiveness helps the forgiver

HPRC Fitness Arena: Total Force Fitness
Filed under: Forgiveness, Mind, Mood
Forgiveness helps both the forgiven and the forgiver. Learn more about how to forgive.

When you forgive others, you let go of feelings that can haunt you, such as anger, hurt, bitterness, and vengefulness. Through forgiveness you also can experience positive emotions toward the wrongdoer, such as wanting the best for that person despite whatever he or she has done.

It’s natural to resist to letting go, so why should you let someone off the hook? When you don’t forgive, you suffer negative feelings too. And what you feel after the fact doesn’t change what has already happened.

Forgiveness is letting go of hurt feelings. It isn’t forgetting, overlooking, or approving of what was done. And it doesn’t necessarily mean restoring a trusting relationship. But it’s hard to let go of feelings. Here are some tips to start the forgiving process:

1)    Remember the hurt. This doesn’t mean you dwell on it, but allow yourself to tune into how you really feel.

2)    Put yourself in the other person’s shoes. This is a tough one. But think about the wrongdoer as a human being capable of making mistakes just like anyone else. This doesn’t excuse his or her mistake, but maybe something contributed to being misguided.

3)    Consider your own past mistakes. Picture times when you made mistakes. You don’t need to compare your mistakes, but remember how it felt and how you benefitted or could have benefitted from forgiveness.

4)    Once you forgive, commit to it. You may feel tempted to give in to the negative emotions again, letting them rule your thinking and behavior. Instead, revisit all the ways in which forgiveness makes sense, and let your emotions catch up later.

Forgiveness probably won’t happen overnight, but if you commit to the process, you may find relief from your own pain.

Are you dependable?

Filed under: Relationships, Trust
Being dependable is key for teamwork and group performance. Learn how to be someone others can depend on.

One key ingredient of trust is dependability—being able to depend on those around you. And trust is essential in all your close relationships, whether with your commanding officer, your spouse, or your coworker. You can strengthen your own dependability through the following:

  • Be there for others consistently. This can be as simple as returning calls or emails in a timely manner. Or it can be, for example, having your buddy’s back in a training exercise, “saving” his life.
  • Always act out of concern for another. For example, if a coworker is being badmouthed would you speak up to clear his or her name?
  • Share common interests or missions. If someone feels that you have similar goals and values, he or she is more likely to rely on you. For example, are you more likely to accept your supervisor’s influence if you know he or she values the same mission you do? The same goes at home: If your spouse feels that you both put the needs of your family over your individual interests, he or she is more likely to listen to you and trust you.

When you build trust by being dependable, you may find that those around you become more trustworthy and dependable too.” 

Aviation and hypoxia

HPRC Fitness Arena: Environment, Total Force Fitness
Filed under: Aviation, Flight, Hypoxia
Hypoxia in aviation is a real threat. Learn the signs and symptoms to recognize it.

Hypoxia, or insufficient oxygen supply to the body, is a stress factor associated with high altitude in aviation. It’s caused by low oxygen levels and decreases in partial pressure. Flight above 10,000 feet is dangerous and restricted without supplemental oxygen, and even the best oxygen and pressurization systems fail sometimes. Above 10,000 feet, an aviator’s “Time of Useful Consciousness” (TUC) begins; this means that you’re going to start having problems focusing, reacting, and making decisions. At 15,000 feet your TUC is around 30 minutes, at which point you’re more likely to be unconscious than not. At 22,000 feet it’s only 5–10 minutes, and by 28,000 feet it can be as fast as 3 minutes! Look out for these signs (what you can see in somebody else) and symptoms (what you can notice in your own body):

  • Cyanosis (bluing of the fingertips or lips)
  • Headache
  • Decreased reaction time
  • Impaired judgment
  • Unexplained happiness/euphoria
  • Visual impairment
  • Drowsiness
  • Lightheaded or dizzy sensation
  • Tingling in fingers and toes
  • Numbness

If you notice any of these signs or symptoms, remember to find the emergency oxygen, use it, and land safely!

What should I look for in sports drinks?

Sports drinks are popular products for fueling and hydration during workouts. Learn about what your sports drink should contain and how they stack up to nutrient recommendations for performance.

Sports drinks that contain electrolytes and carbohydrates can be essential to performance by replenishing what is lost during activity, mostly through sweat. For activities less than 60 minutes, water is the best drink to replace lost fluids. If your exercise session or mission exceeds 60 minutes, then sports drinks can be helpful. Follow HPRC’s guidelines for maintaining important nutrients such as fluid, carbohydrates, sodium, and potassium during activity to keep well hydrated and on top of your game. Read more here.

Can meditation boost your immune system?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Meditation may improve your immune system, help you feel better, and help you use fewer sick days.

Not only can meditation help with stress, it may even boost your immune system and reduce inflammation. In fact, research has found that people who have been in a structured mindfulness program actually had fewer sick days compared to those who didn’t meditate. Even when you’re sick, meditation may actually help you feel better (and happier) in spite of lingering symptoms. And although meditation doesn’t seem to help the elderly to the same extent, it can still help some. 

Not sure how to get started or how to advance your practice? Check out HPRC’s A mindfulness meditation primer” and the MP3 audio files linked there.

Get good: Practice like you mean it.

HPRC Fitness Arena: Total Force Fitness
Filed under: Emotions, Mind, Practice
There’s no easy path to becoming skilled in work or play. You need deliberate practice to consistently perform your best.

To be good at something, you can’t avoid hard work. It often requires 10,000 hours of “deliberate practice” to become an expert in a profession, sport, game, or other skill. You can’t just go through the motions of practice sessions. You need to engage in “deliberate practice” in which you’re highly focused on mastering specific skills in complex conditions.

The most impressive performances require talent, but even the most talented people have to deliberately train skills to reach the highest level of capability and performance and then to maintain that level.

To develop and maintain your own talent, try the following:

  • Train your body, mind, and emotions with specific skills that are most related to what you want to achieve.
  • Have a sense that “I can do this.”
  • Cultivate the ability to cope with the emotions of disappointments and setbacks along the way.
  • Listen to feedback from others (a commanding officer, coach, or mentor) and put it into practice.

The video below (source) shows one example of where deliberate practice matters. Doctors who deal with a “Code Blue” heart failure situation hope for the best, but they consistently (and deliberately) prepare for the worst.

Got (chocolate) milk?

HPRC Fitness Arena: Nutrition, Total Force Fitness
It’s important to replenish your body after working out. Chocolate milk provides essential nutrients and is inexpensive, easy to find, and tasty.

Need a great post-workout beverage? Try drinking a glass of chocolate milk within 45 minutes after exercise to replenish glycogen stores and repair muscles.

Why chocolate milk? One 8-ounce glass of chocolate milk provides about 200 calories and the right ratio of carbohydrate to protein. It also provides electrolytes such as potassium and sodium, along with essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form. And even better, it’s inexpensive, readily available, and tastes good! But be sure to choose heart-healthy low-fat versions.

For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative (but note that almond, cashew, and rice milk are not as high in protein).

Separating fact from fiction online

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Education, Nutrition
There are thousands of websites that report on nutrition topics, tips, and trends. Which ones are questionable, and how do you spot the reputable sources?

How do you tell the good from the bad online? The Internet can be a great resource when you want to learn about a health condition or nutrition topic. But some websites provide nutrition-related information backed by sound research, while others base their information on myths and half-truths. HPRC offers some tips on what to avoid and what to look for instead to help you find accurate health and nutrition information on the Internet. Read more here

The foundations of Total Force Fitness

Get back to basics with the foundations of Total Force Fitness: health, resilience, and performance optimization. What are they and how do they go together?

Have you heard the terms “resilience” and “Total Force Fitness,” but you’re not quite sure what they mean or where they fit into the health and performance picture? Read on.

Your health is the foundation. The 2010 article "Why Total Force Fitness?" states, “nothing works without health.” Health is not just physical and not just something to worry about when you’re sick. Health is a combination of physical, mental, spiritual, and social well-being and includes practices that promote wellness in addition to those that help you recover from sickness or injury.

Resilience is next. Resilience is the ability to bounce back—or even better, forward—and thrive after experiencing hardship. It is not the ability to completely withstand hardship but rather the ability to come back from it and grow stronger through the experience.

Next is human performance optimization (HPO). Unlike resilience, which typically requires the experience of hardship, HPO involves performing at your best for whatever goal or mission you have (whether that is your PT test, a combat mission, or raising children). It goes beyond simply resisting challenges; it means functioning at a new optimal level to face new challenges.

Health, resilience, and optimal performance are the foundations of Total Force Fitness, which is defined in the “Physical Fitness” chapter of “Total Force Fitness for the 21st Century” (see link above) as a “state in which the individual, family, and organization can sustain optimal well-being and performance under all conditions.” Being totally fit requires a holistic approach—that is, an approach that doesn’t focus on just one aspect alone such as nutrition or physical fitness, but on multiple domains of fitness. It means attending to your mind (including psychological, behavioral, spiritual, and social components) and your body (including physical, nutritional, medical and environmental components). In order to achieve Total Force Fitness, these factors come together to enhance your resilience and/or performance.

This is where HPRC can help you on your quest for total fitness. By visiting each of our domains—Physical Fitness, Environments, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics—you can get evidence-based information on a variety of holistic topics to help you achieve and sustain total fitness. But remember that total fitness is a life-long process that will ebb and flow. And it isn’t just about you; your loved ones are an important piece of the picture, too.

For in-depth information, visit the Total Force Fitness Articles section of HPRC’s website.

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