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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

Army Physical Readiness Training TC 3-22.20 iPhone App

Integrate technology into your workout by downloading the Army PRT onto your mobile device.

Army Physical Readiness Training, TC 3-22.20, is available in an app for your iPhone. The app includes exercise videos and workouts to help you succeed in increasing your cardiovascular fitness, muscular strength and endurance, and mobility—all of which are required to pass the Army Physical Fitness Test.

Performance Quote: Challenge yourself

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
"Life is not a having and a getting, but a being and a becoming." -Matthew Arnold, 19th-century British writer and philosopher

"Life is not a having and a getting, but a being and a becoming." - Matthew Arnold, 19th-century British writer and philosopher

Optimized performance is an ongoing process of always becoming smarter, stronger, faster, and more resilient. Constantly redefine your goals; never be satisfied with “good enough.” Challenge yourself in all areas of your life. If you feel that you’ve reached your peak, find something new to conquer. Rest and charge again!

Don’t worry—write your stress away

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Instead of worrying, try writing down your concerns to reduce your stress.

Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.

MHS highlights Total Force Fitness

July was the Military Health System’s “Total Fitness Month.” HPRC offers lots of resources to follow up on their recommendations for healthy living.

This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Caffeine and performance—limit your intake for best performance.

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Caffeine shouldn't be a replacement for sleep, and too much degrades your physical performance.

Caffeine in moderate doses can boost both physical and cognitive performance. It can help maintain alertness when you are doing long boring activities such as highway driving. It is especially effective for enhancing alertness and mental performance when individuals are sleep deprived. However, if you can, it is better to get the sleep your body needs. The suggested level of intake for enhancing cognitive performance is relatively low—one or two cups of coffee or one or two energy drinks (about 80-200 mg of caffeine). Larger doses can cause side effects (e.g. nervousness, irritability, shakiness, and trouble sleeping). It is very important not to consume large amounts of caffeine before trying to sleep. Blood levels of caffeine peak at about 60 minutes and are maintained for approximately two to three hours. Thus, although each person is different, another dose after four hours may confer additional benefits for activities of long duration or when alertness must be maintained.

The bottom line is, more caffeine will not improve performance—and may actually degrade it due to various negative side effects at higher doses.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

FDA investigating adverse events linked to energy drinks

Reports of adverse events —including five deaths—possibly linked to Monster Energy drinks are under investigation by the FDA.

The Food and Drug Administration (FDA) is investigating five deaths and a non-fatal heart attack that may be linked to Monster Energy drinks. The FDA has pointed out that while the investigation is going on, it does not mean that Monster Energy drinks caused these adverse events, which were reported to the FDA over a span of eight years. Other adverse event reports have been associated with consuming the energy drinks. Read the New York Times article here, as well as this one from NBC News.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

When it comes to performance—you booze, you lose

Going out for a drink to celebrate after a long race or a tough workout may be good for the soul, but it’s bad for performance.

Before you reach for a cold one, consider that drinking alcohol before, during, or after exercise can be detrimental to your performance, especially when consumed in excess. The effect of alcohol on skeletal muscles has been found to decrease strength output and can cause muscle cramps, pain, and loss of proprioception. Alcohol can also negatively affect your metabolism during exercise and contribute to dehydration. There is a shortage of data on the effects of alcohol on a recovering athlete, but some studies have shown that alcohol slows the recovery process by impacting muscle growth and repair systems. While current research has shown that alcohol in moderation can have other health benefits, it may be better to save that drink for when your physical performance is not on the line. There is also a growing body of research investigating the effects of combining alcohol with energy drinks. Many energy drinks contain substances and supplements that can interfere with normal alcohol metabolism and impair judgment. Be a conscious consumer and know what kinds of ingredients may be risky for your health.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Eat protein-rich foods to save money

If you want to save money while looking for performance nutrition, choose real food over supplements.

Did you know that protein sources such as chicken breast, tuna, and chocolate milk—even at the highest quality and price—cost less than $6 per pound? In contrast, protein supplements (Muscle Milk, whey, soy or casein protein powders, Myoplex, etc.) are usually over $10 a pound. The smart choice seems obvious.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Energy drinks and adolescents

Energy drink use by adolescents is on the rise, and misuse of these beverages may stem from confusion about using energy drinks for rehydration.

Energy drinks are marketed to improve physical and mental performance, mainly to “boost energy.” Adolescents are getting hold of energy drinks more often, in part due to heavy marketing of sports drinks with athletic superstars, causing adolescents to confuse energy drinks for sports drinks. Energy drinks contain large amounts of caffeine and other stimulants, while sports drinks contain carbohydrates and electrolytes and are intended for use when athletes (including adolescents) are engaged in prolonged, vigorous exercise. Adolescents have already had problems combining energy drinks and alcohol, which has led to risky behavior. The American Academy of Pediatrics has guidelines for the use of energy drinks and sports drinks by adolescents.

Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!

Don’t just listen – show you are listening.

Some tips for "active" and "constructive" listening will improve your communication skills.

Being able to communicate effectively with those around us is a great way not only to enhance our relationships but also to ward off unnecessary stress. When having a conversation with a partner, friend, or coworker, most of us forget to communicate that we’re listening and that we understand what the other person is saying, which, can lead to arguments and/or misunderstandings. Show the other person that you’re genuinely interested in what they have to say— asking questions and showing supportive reactions will help the other person feel understood. The Kansas National Guard has a video that demonstrates four ways of responding, including one that is both active and constructive (the best way!).

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