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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.

To learn more, check out HPRC’s "What is 'Total Force Fitness'?" and for in-depth information, visit the Total Force Fitness Articles section of HPRC’s website.

Add mindfulness to your total fitness arsenal

HPRC Fitness Arena: Total Force Fitness
In the new year take a moment to bring yourself peace – and give some inner peace to others.

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. 

Total Force Fitness, HPRC, and your family

Learn tips for strengthening your family from a Total Force Fitness perspective from a recently released DoD Crisis Support Guide.

The recently released report from the Department of Defense, “Supporting Military Families In Crisis,” offers information for families about what to do in a crisis as well as how to prevent crises. The guide focuses on suicide prevention, following the Total Force Fitness perspective, but the information applies to many other areas of military family life, especially the section titled “Building a Resilient Family.” HPRC can help your family with many of their suggestions:

  • Keep your mind fit: Check out HPRC’s Mind Tactics domain for how to go about it.
  • Build resilience through coping skills and other strategies: Find information on building resilience in the Mental Resilience section of Mind Tactics.
  • Foster a sense of belonging: Try the resources in the Relationship Enhancement and Family Resilience sections of HPRC’s Family & Relationships domain.
  • Train year-round: Find ideas for getting the most out of your workouts from the Performance Strategies in HPRC’s Physical Fitness domain.
  • Be aware of your world: Learn specific strategies for coping with extreme environments—heat, cold, high altitude, and more—in HPRC’s Environment domain.
  • Eat your way healthy: Learn how to fuel your body for optimal performance with HPRC’s Nutrition domain.

And to learn how to bring all these aspects together for individual and family resilience in the face of any crisis, spend some time cruising HPRC’s Total Force Fitness domain.

Get to know HPRC better

Learn about all the areas HPRC covers and what “human performance optimization” is.

The Human Performance Resource Center is here to serve Warfighters and their families, commanders, and healthcare providers. If you’ve visited before, you probably know that we focus on “total force fitness.” But do you really know what that means—or how HPRC got started? If you’re curious, check out this PDF that describes HPRC, what we do, and the vast amount of information we cover. In addition, you may have noticed that we use the term “human performance optimization” throughout our site; this article also explains what that means.

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