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
Some intense military training, such as in the Special Operations Forces, screens personnel by ultimately selecting those who can handle extreme adversity. In fact, how you view stress can have a big impact on whether the stress you experience is helpful or not. When you have a positive interpretation of your stress—that is, “eustress”—you may feel “amped up” enough to perform your best without experiencing any negative effects.
How do you experience stress in a positive manner? Try reframing it. Your situation doesn’t have to “suck”—it can just be a challenge that ultimately helps you grow more resilient. When you use this approach, it’s easier to take on whatever comes your way instead of engaging in unhelpful practices that may just increase your stress. Learn to find meaning in what’s difficult with your word choices. Here are some examples of statements you may find helpful:
- “Go beyond!”
- “I can!”
- “I am!”
- “Makes me stronger.”
- “For my buddies.”
- “For good.” (Or if you are spiritual, “For God.”)
- “Feel it!”
- “Dig deep.”
- “You got it!”
- “It’s all good.”
The list goes on. Figure out what words or phrases help you switch from seeing stress as a negative to feeling it’s just another challenge to tackle.
For more information on how to handle stress, check out HPRC’s Stress Management section.
HPRC recently posted an article with questions that parents of deploying Warfighters need to ask, but families of National Guard and Reserve Warfighters have additional challenges when their Warfighter deploys (such as being away from support at installations, financial changes, and shifts in childcare). It can help to think through some of these challenges and come up with a game plan ahead of time. Here are some examples to start with:
- Who needs to know about the upcoming deployment? (Teachers, doctors…)
- What’s the plan in case of an emergency (either stateside or while deployed)?
- Will the childcare arrangements need to shift during deployment? (This is especially important for single parents.)
- Will family income be reduced? Who will manage finances during this time?
- How will family members keep in touch with the deployed Warfighter? Does everyone in the family agree, or are there individual preferences? (For example, your oldest child may prefer to Skype rather than write letters.)
- Are there any military support organizations those at home can use for extra support?
- Will any holidays or birthdays be missed during the deployment? If so, maybe something special can be done ahead of time and saved for the specific day.
For more information on resources for before, during, and after deployment, check out the “Families & Deployment“ section of HPRC’s website.
Many Warfighters relocate a lot, and moving to a new home is hard enough without the added stress of an injury. Here are some tips on how to properly lift and push/pull heavy objects such as moving boxes and furniture, and how to take care of yourself if you do sustain an injury:
- Wear less-restrictive clothing such as looser-fitting pants or workout clothes.
- Wear closed-toed shoes.
- Take breaks when necessary. Stretching and reassessing your mechanics can help you maintain proper posture when lifting. HPRC has tips on how to maintain flexibility and remove tension in your body.
- The U.S. Army has some additional Lifting Techniques for handling heavy objects.
- Remember to keep your core tight and use your leg muscles rather than your back to lift heavy objects.
The best way to prevent back injury is to strengthen your back and core muscles. The National Institutes of Health (NIH) has suggestions and exercises to help build your back.
If you’re sore from all the lifting or think you may have pulled something, you can treat the pain with ice and rest—and perhaps an over-the-counter pain reliever—for the first 48 hours. Follow the NIH guidelines on how to further treat your back pain if it’s acute. However, if the pain persists, consult your doctor to rule out a more serious back problem or injury before you do any more heavy lifting. If all seems well, consider core-strengthening exercises to support your back. Taking a yoga class to relieve your pain, build your muscles, and return your back to normal function is a good option. In a recent large study of adults with chronic low back pain, those who participated in yoga classes saw reduced pain symptoms and improved mobility that lasted for several months.
For more about how to protect your back, please visit HPRC’s Injury Prevention Series. Good luck with your PCS!
Routines often help performance, and some of the world’s best athletes have scripted routines that begin with what time they wake up. This type of rigid approach can be useful when the environment is predictable. Top performers find that routines can help shift them from the stressful anticipation of how things are going to turn out to a focus on what’s most important in that moment; in other words, routines can provide an escape from anxiety. But overly rigid routines can morph a helpful tool into a superstitious or obsessive ritual. The best athletes regard flexibility and adaptation as crucial to their own, often finely honed, routines. With Warfighters, for whom crises are part of the job, the best teams are able to go “off-script” when needed in order to work together most effectively.
For more information on mental aspects of performance check out HPRC’s Mind Tactics domain.
Are you tired of the usual morning jog or bike ride? Maybe you have a talent in a particular sport and want to take it up a notch to earn a spot on one of the Armed Forces Sports teams. You’ll find sports such as basketball and soccer, as well as sports at the more extreme end of the spectrum such as parachuting and Tae Kwon Do. One objective of the AFS program is to encourage physical fitness through sports competitions. Another is to provide means for military athletes to participate nationally and internationally. AFS holds U.S. and world championships, and in 2012 some athletes even took part in the London Olympics! If you are considering training for one of these teams, check out the Training & Exercise section of HPRC’s website.
The stress of deployment can linger when you return home and resume (or start new) work responsibilities and relationships. Sometimes it can be difficult to know how much to share about recent deployment experiences in the work environment, particularly if your coworkers are not or have not been in the military. Some may ask a lot of questions and others may steer clear of the subject entirely. This can create an interesting dynamic in your work relationships. Afterdeployment.org emphasizes that discussing your experience is a decision that’s completely up to you. So think ahead of time about how much (if any) you want to share, and be cautious about whom you choose to share with initially.
Afterdeployment.org also describes some common problems that can affect performance in the workplace. For example, combat experiences sometimes can impact your sleep quality, making it difficult to be at your peak at work. Other possible issues include inappropriate anger in response to people or situations and feeling uneasy and unable to let one’s guard down in a crowded office or worksite. This Work Adjustment factsheet provides more information and tips that can help with common issues, and another on Informal Relationships at work for more information.
The U.S. Army’s Asymmetric Warfare Group has been training joint forces in some unusual places—underground venues such as tunnels, caves, and sewers. As battlefields become more urban and enemies move underground, subterranean environments pose unique operational challenges. Although the Army does not currently have an official field manual for underground combat, this new tactical training has developed units’ ability to perform in these environments. Combat training centers are starting to integrate these kinds of complex environments into their facilities, and the Army is urging home-station training to “get creative” and use simple techniques to simulate their own underground environments. Something as simple as training in a dark room with obstacles can simulate underground areas. Israeli Defense Forces have also had success with this type of training. Being able to adapt and perform in challenging environments is a vital part of warrior resilience.
Two versions of OxyELITE Pro have been removed from the market in the past year. Read the Operation Supplement Safety (OPSS) FAQ to find out why, and to get more information from the Food and Drug Administration (FDA). Also, be sure to check back often, as we add answers to other questions about ingredients in performance-enhancing and weight-loss supplements and how to choose supplements safely.
If you have more questions about a particular dietary supplement ingredient or product, please use our “Ask the Expert” button located on the OPSS home page.
Do milk products make you queasy, gassy, or—worse—send you running to the bathroom? If so, you might have lactose intolerance, a condition caused by a deficiency of lactase, an enzyme produced in the small intestine. Lactase breaks down lactose, a naturally occurring sugar present in milk and milk products.
Symptoms of lactose intolerance include nausea, gas, cramping, and diarrhea and usually occur 30 minutes to two hours after eating milk products. Anyone (at any age) can develop lactose intolerance, but it’s more common among adults of African, American Indian, Asian, Jewish, or Mexican heritage. People who have digestive diseases such as Crohn’s disease, ulcerative colitis, or celiac disease are more likely to be lactose intolerant too.
Some people with lactose intolerance have to avoid all milk products, but others can handle small amounts of cultured milk products such as yogurt, kefir, or buttermilk. If you think you have lactose intolerance, experiment with milk products to see what you can handle.
Many processed foods (including MREs) contain milk products, so learn to be label-savvy: Look for words on food packages that indicate a product might have milk or milk products such as whey, curds, milk byproducts, dry milk solids, and nonfat dry milk powder. Missing your ice cream? Over-the-counter enzyme products can help you tolerate lactose-containing foods if taken with the first bite of food.
Don’t confuse lactose intolerance with milk allergy, an immune response to casein or whey, two proteins found in milk. Symptoms of milk allergy are typically mild and include:
- Runny nose, sneezing, or shortness of breath
- Swollen lips, tongue, or throat
- Rash, hives, or itchy skin
However, severe milk allergy can cause anaphylaxis, a serious, life-threatening condition that requires immediate medical attention. People with severe milk allergy should read labels carefully to avoid all milk products.
Of course, limiting or avoiding milk products could put you at greater risk of developing osteoporosis or “brittle bones.” That’s because milk products contain calcium, an essential nutrient for healthy bones. Look for other calcium-rich foods such as dark-green leafy vegetables, almonds, beans, shellfish, or calcium-fortified juices, soymilk, or almond milk.
To learn more about lactose intolerance, read this informative article from the National Digestive Diseases Information Clearinghouse.
A popular sport psychology technique Warfighters can use is mental imagery. This is the practice of seeing (and feeling) in your mind’s eye how you want to perform a skill, as if you were actually doing it. It can augment your usual training and help you maintain—or even surpass—your current skill level, even when you’re sidelined.
Some of the ways that imagery helps performance include:
- Better decision-making
- Fewer errors
- Improved attention
- Increased confidence
- Reduced stress and anxiety
You can generate imagery in your mind for just about any task (improving your running time or marksmanship, for example). Good mental imagery incorporates all of the senses, and it often helps to listen to a scripted audio recording. You can create your own and/or work with a CSF Prep Master Resilience Trainer-Performance Expert to develop one.
Watching others can also help. In fact, being a spectator can boost learning even more than mental imagery by itself because you’re viewing what you’d like to accomplish rather than conjuring up images with your own mind. Both methods of learning are effective. Observing can be in-person or by video, but you can also combine video/imagery approaches and potentially get even more bang for your buck.
With either approach, or with the combined approach, it is important to “feel” yourself executing the skill, even though you might be sitting or lying down. Of course, imagery doesn’t have to be done while you’re sitting still. Try using imagery in the setting where you’ll actually perform the skill. You can even incorporate it into existing training protocols.
Watch HPRC for future posts where we’ll explain how to create your own imagery. Until then, check out other mental performance skills located in Mind Tactics.