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HPRC Fitness Arena: Total Force Fitness
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.
To start 2015 off right, take a moment to focus on your peace of mind. A great way to do that is through mindfulness. Mindfulness can provide some amazing benefits, physically and mentally. Engaging in mindfulness can be done as easily as pausing, taking a deep breath, and bringing your attention inward for a moment. This is one of the first steps in mindfulness. Next, what is your body feeling? If there’s tension, see if you can you let it go, beginning with your forehead, then neck, shoulders, spine, and legs. Then check your posture. Take a minute to stand tall and grounded, with your feet planted firmly on the floor. Continue to focus on your breath, letting your exhales be longer than your inhales.
You can practice many variations of mindfulness, in many environments! For example:
- As you stand waiting in line somewhere, practice feeling rooted to the ground. Take a moment to imagine your legs are roots growing into the ground; lengthen your spine and breathe deeply.
- After pulling into a parking spot, or sitting on public transport, take a moment to check in with your body and take a breath deep into your lungs. Focus on experiencing just your breath and relaxing into the ease and tranquility of a peaceful moment.
- In the middle of your workday, set aside two minutes to close your eyes. Practice breathing in and out and just sitting in the moment.
- When you are around children who are overly excited and “bouncing off the walls,” think of it as the perfect opportunity to practice mindfulness. Just take a minute or two and focus on your breathing, again taking longer exhales than inhales. These few moments may just give you that extra patience and inner calm you need to be your best.
Mindfulness can be practiced any time: while you exercise, when you eat, when you are hanging out with loved ones/friends at the end of the day, and as you go to sleep. It can be as quick as a minute or two or a more dedicated practice that is 12–20 minutes long. Mindfulness is a total fitness skill! Make a resolution this New Year to spend a few moments every day practicing mindfulness.
What do you value? It’s an important question to ask yourself—often.
When you figure out what matters most to you, it can help guide what you do, even when you’re at your lowest. Values help you make big things happen—and little things along the way too.
In identifying what you value, consider aspects of your life now or how you’d like it to be in terms of family, independence, adventure, stability, compassion, financial security, integrity, health, outdoors, and so on. Sometimes a key word or group of words says it all. Sometimes the essence is best expressed in a statement such as, “I am a healthy family man.”
Warfighters know the importance of values. Values are embedded in military life and center on excellence. The Warrior Ethos, for instance, helps Airmen reach and maintain an optimal state of readiness and survive the rigors of operational demands and life in the military.
When you know what you value, and you act in line with that, you experience a sense of clarity. When there’s a disconnect between what really matters to you and your behavior, however, you can either ignore it (through distractions such as drinking, drugs, video games, and reckless behaviors) or you can give yourself a gut-check and take action.
Try asking yourself these questions:
- What do I value most?
- Do I view each day as a chance to better myself and learn from my successes and failures?
- Do I pursue excellence (not perfection) but act with compassion towards myself and others?
- Do I maintain balance and perspective between work and the rest of my life?
- Do I respect other people in my day-to-day life?
- Are my actions in line with my values?
There is no one right set of values, and there is no one right set of answers to these questions. Whether you call it a “New Year’s resolution,” or use a different name, launch 2015 by giving yourself honest answers to these questions and staying on target with what really matters to you.
The smallest acts of kindness and caring can have powerful results for kids of all ages. With everyone so busy juggling multiple responsibilities—especially military families—it can sometimes feel as if there’s never enough time to have meaningful connections with children. But kids still need those moments. A meaningful connection can be a hug, a smile, a loving word, a compliment, or just giving them your undivided attention for a few minutes to listen to a story they are telling, to sing a song, or dance together. Feeling loved in these small moments stays with a child his or her entire life. This New Year, set an intention to make a meaningful connection with any child(ren) in your life regularly. And remember: Adults also benefit from heartfelt connections. Hug your loved ones today.
The holidays are often a flurry of festivities, a time when we interact with more people than usual while at the same time feeling more stressed than usual. When you feel stress, often one of the first outward signs is how you communicate with others. Watch for an edgy tone to your voice and notice if you stop using a lot of eye contact with people who are talking to you. You may even start forgetting what someone just said. These are common signs of stress. This holiday season, go back to the basics: When someone is talking to you, use eye contact; when someone asks you to do something, repeat it back (it’ll help you remember); and think about your tone of voice and body posture (think open and non-defensive). But if you do slip up from time to time, own up to it, ask for forgiveness, have a good laugh, and focus on moving forward and looking at the bright side.
It’s officially “holiday season,” and maintaining your fitness can be a challenge. You might find yourself socializing and eating more, with less time (and motivation) to exercise. Get your workout routine into the holiday spirit too—without having to sacrifice a lot of time.
- Take the Guard Your Health Fitmas Challenge! Each day for twelve days, commit to doing one of these exercises.
- Try interval training with this high-intensity workout from the American College of Sports Medicine, which requires little or no equipment.
- Make workouts social by getting your friends and family involved.
Different people react differently to stress, especially when it comes to food, and depending on the cause, intensity, and duration of stress. Whereas some people lose their appetite and skip meals in response to stress, others either overeat or eat unhealthy foods. Under stress, people tend to choose snack-type foods that are high in fat and sugar instead of meal-type foods such as meats, fruits, and vegetables.
Stress isn’t necessarily a bad thing. In fact, it’s essential to survival and part of being a Warfighter. The key is learning how to manage your stress. December is the Military Health System’s Stress Management Month, which is especially appropriate for most of us during the holiday season. Here are some tips to help you reduce your stress and the likelihood of overeating:
- Engage in physical activity most days of the week, and try stress-relieving exercises such as yoga and meditation. Or find other hobbies that you enjoy and that help you feel relaxed.
- If you’re finding it difficult to stop reaching for the kitchen cupboard or refrigerator, make sure you stock your shelves with healthy snacks such as fresh fruit, cut-up veggie sticks, and air-popped popcorn (without the butter).
- Try to keep a food diary to understand the connection between your mood and your food. Keep track of what you eat, when you eat, and your emotions at the times you want to eat.
Learning how to manage your stress can be beneficial in more ways than one. For more information on stress and your health, read the National Institute of Mental Health’s factsheet on adult stress and HPRC’s resources for stress management.
That mental state dubbed “the zone” by the media is what scientists call “flow.” It happens when you perform at your best easily because you’re performing automatically, without overthinking, focusing only on what’s happening right now.
To help yourself perform better more consistently and possibly even experience flow, consider these typical blocks and how to overcome them:
- Personal demands: It’s hard to focus on the task at hand when there’s personal stuff on your brain. Do what you can in advance, and shift to the present moment with self-talk such as “focus.”
- Mission complexity and ambiguity: If it feels as if there are too many “moving parts” in a task, try to gain clarity up front. Ask questions and use mental imagery to see in your mind’s eye what needs to be done.
- Interpersonal conflict: Everyone replays arguments mentally. Resolve them at the front end or put them on hold during a mission. Routines can help you bring your attention to the here and now.
- Paralysis by analysis: Thinking too hard is another way that people sometimes get stuck. Trust your training and let your best performances unfold.
- Limited control or resources: Deciding what is in your control and what isn’t can help you focus on what’s most important in the present moment.
- Isolation: We all need other people. Be active in seeking support.
- Intense workload: If anxiety about what’s in front of you is getting in the way, try embracing excitement about whatever you’re facing.
- Boredom or underutilization: When you know you need more challenge, ask for it.
Big demands require big resources. Overcome mental blocks to performance by continuing to develop your mental resources.
Lately, HPRC has been receiving a lot of questions about the use of banned supplements in the military, but the fact is: There isn’t a list of banned dietary supplements currently available. It isn’t always easy to determine whether a dietary supplement product is safe or not, so the Department of Defense (DoD), together with HPRC, provides helpful resources on the Operation Supplement Safety (OPSS) website to help you choose supplements wisely. With regard to the military’s stance on supplements in general, please see the OPSS FAQ about a "banned list," which is pertinent to all service branches.
Some dietary supplements, including ones sold on military installations, contain potentially harmful and problematic ingredients. For some tips about how to avoid these, read the OPSS infosheet “Red Flags—What You Need to Know.” In addition, some other potentially dangerous ingredients include prescription drug ingredients and their analogs, drugs banned by FDA for safety reasons, controlled substances (such as anabolic steroids), and untested/unstudied new active drug ingredients, which may not be listed on the product label.
One way to ensure that a dietary supplement product is safe is to see if it is third-party verified. Third-party certification organizations have developed criteria for evaluating and authenticating the quality of a supplement—the ingredients, the dosage levels, the level of contaminants, the label claims, and whether the manufacturing facilities follow Good Manufacturing Practices (GMP).
The Natural Medicines Comprehensive Database (NMCD) is the gold standard for evidence-based information on dietary supplement products and ingredients and is an HPRC partner. (Subscription is free if you have a “.mil” email address; visit the OPSS FAQ for more information.) NMCD rates products on a scale of 1 to 10 based on safety and effectiveness. We encourage you to consider only using products rated 8 or above.
To avoid potential problems, talk with your healthcare provider or dietitian before using dietary supplements. Also, see FDA’s list of tainted bodybuilding products, which includes important public notifications.
Many of us have the habit of focusing on the negatives in life and expecting the worst outcome. This tendency can be compounded by military training that teaches you how to assess risks and plan for the worst outcome. If you tend to focus on the negatives in life, you’re shortchanging yourself. Try to appreciate the little things in your day that you may take for granted. Focus on appreciation and gratitude. Try breaking your habit of focusing on the negative for just one day; instead spend it acknowledging and appreciating the ordinary good things in your life.
- When you wake up in the morning, stop and take a moment to say good morning to your day.
- If you are in a relationship, take a few minutes to really look at and appreciate your significant other.
- If you are deployed with your unit, pause to think about how your buddies support and help one another to get through a rough day.
- Before you eat lunch, reflect for a moment and think about something that keeps you going everyday—maybe it’s as simple as the first cup of coffee in the morning, an easy commute, or your buddy’s positive attitude. Take a moment to be grateful for that.
- At dinner, spend a moment thinking about your loved ones. Have you told them lately something you appreciate about them?
- Finally, before you go to sleep, acknowledge something about yourself you’re proud of.
Start again tomorrow, reflecting back to today—did acknowledging the magic of the “everyday” help you have a better day?
For more information on mental strategies, visit HPRC’s Mind Tactics domain.