Filed under: Performance
Talking to yourself (called “self-talk”) is a commonly used sports practice that can boost performance by training you to pay attention to the details of an activity or encourage yourself to keep going.
There are two types of self-talk that can help boost performance: instructional and motivational. Visit HPRC’s Performance Strategies on optimizing self-talk to learn more about these types and how they can benefit your performance.
When your body simply refuses to perform a well-learned skill, it’s called “choking.” For Warfighters, the results could be disastrous. Recent research focused on the theory that it involves a disconnection—or loss of focus—between the muscles and the part of the brain responsible for motor skills (for most people, the right side of the brain).
The study tested a small group of athletes to see if better physical performance would result from stimulating the right brain. They found that those who did so—by squeezing a ball with the left hand to stimulate the right brain before a high-pressure situation—performed better than those who squeezed a ball with the right hand or not at all and almost as well as in a low-pressure situation. Although more work is needed to verify the concept, it is something you can try on your own.
Body armor, in addition to necessary equipment and supplies, well exceeds the recommended carrying maximum of 50 pounds. The DoD was asked by Congress to conduct a research project to explore the possibility of lightening body armor without sacrificing protection. Currently, the research shows it does not seem possible to make body armor out of a lighter material while still adequately protecting the individual. However, leaders are taking a more preventative approach to reducing injuries on the battlefield. These include changes in pre-deployment training, as well as an increased number of deployed physical and occupational therapists and improvements in forward-deployed care centers.
“Garbage in, garbage out.” - George Fuechsel, IBM Programmer and Instructor
What you put in your mind and body has an impact on your performance. Surround yourself with positive people who can encourage you to build the motivation you need to maintain high performance during hard times. Replace negative thoughts and conversations with “I can…” statements. Nutrition also has an impact on your performance. Fueling yourself with high-performance foods can help you perform at your best consistently. Like a car, you cannot run on empty nor fuel yourself with empty calories. The Warfighter Nutrition Guide is an excellent resource for information about performance nutrition. For even more information on fueling performance, explore HPRC’s Nutrition domain.
Although the military does not allow women to take part in direct combat, they routinely face the dangers of war. The Pentagon was recently pressed to develop better-fitting body armor for female soldiers, recognizing that men and women have different body shapes. Women have more curves, shorter torsos, and narrower shoulders than most of their male counterparts. The current male-based body armor creates gaps and additional pressure points that leaves service women vulnerable and reduces their performance (aiming a weapon, entering and exiting vehicles, etc).
Engineers are looking to create plates that conform to the female body, similar to the armor worn by TV’s popular Xena: Warrior Princess. There are some concerns regarding weight and protection, but so far the Army has tested eight sizes, with positive feedback from women Warfighters.
Confidence is a central aspect of performance. Confidence comes from a belief in self, coupled with hard work. Surround yourself with confident people whose support can help get you through situations where it may seem impossible to succeed. Likewise, being a confident, positive role model helps bolster the confidence of those around you. Confidence within a group or unit is contagious and can have amazing results when you believe in yourself and those around you.
Tobacco use, especially in the military, is still an important health issue in this country. While the negative effects of tobacco use have been well documented, what you may not know is that there’s also a lot research about what happens when you quit smoking—and the news is good, especially if living longer is something you care about. Scientists have compiled information from these studies and have found that it’s never too late to quit, even if you have been a lifetime smoker. The military is committed to keeping its past and present service members ready and resilient. Check out HPRC’s article “Tobacco in the military: Be a quitter!” Live longer and better. Consider quitting, starting today!
Our bodies know when to sleep thanks to “circadian rhythms,” which are regulated by our brains on a 24-hour cycle. Circadian rhythms are linked to core body temperature, so ideally you should always sleep between 0300 and 0500, when your core body temperature is lowest and your performance abilities are at their lowest. Keep in mind that your individual circadian schedule is based on where you are and takes cue from environmental factors such as the sun and from social patterns. When crossing time zones, your internal clock needs time to adjust, which can take several days. Factors that influence this adaptation are:
- how many time zones are crossed, and
- whether you fly eastward or westward—the former takes longer to adjust.
Keep in mind that, in order to make up sleep or to adjust to a new zone, the best times to sleep are between 0300-0500 or 1300-1500.
For tips on how to improve your quality or length of sleep check out HPRC’s Sleep Optimization section, and for information on how sleep loss impacts all of the areas of Total Fitness check out HPRC’s Overview on sleep loss.
June 25-29 marked the 2012 Army Drill Sergeant of the Year (DSOY) competition at Fort Eustis, Virginia. Drill sergeants are known as the cornerstone of Army readiness because they set the tone for soldiers’ entire military career. Four active-duty and two U.S. Army Reserve drill sergeants endured physical and mental challenges during the five-day competition. They were tested on their knowledge of Warrior Tasks and Battle Drills and their ability to teach these skills to new soldiers. The competition concluded with questions from a board of senior command sergeants on leadership and training.
The winning active-duty drill sergeant, Staff Sgt. Jeffrey Heilman, received the Stephen Ailes Award (named for the 1964-65 Secretary of the Army who was instrumental in originating the first Drill Sergeant School at Fort Leonard Wood, MO). The Army Reserve winner, Staff Sgt. Jared Moss, received the Ralph Haines Jr. Award (named for the 1970-72 commander of the Continental Army Command).
Watch highlights of this year’s competition!
Think about this: Not getting enough sleep has a serious impact on how and what you think—your memory and concentration suffer, as do your awareness of your surroundings and your reaction time. Sleep loss affects your ability to make good decisions and puts you on edge, making you susceptible to your emotions. There’s more: Sleep loss also affects your ability to think positively and solve problems effectively. All of these are key factors in managing stress. Making good decisions now reduces your stress over the long term, and this can be compromised when you’re not at your peak. Bottom line: Focus on getting enough sleep to help you manage your stress.
For more on how to get better sleep, check out HPRC’s Mind Tactics information on sleep management. For how sleep loss affects all the areas of fitness, check out the HPRC’s Total Force Fitness article on The impact of sleep loss on total fitness.