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Alerts

RegenESlim Appetite Control Capsules voluntarily recalled due to the presence of DMAA.

FDA warns consumers about caffeine powder. 

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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Filed under: Performance

How good are you at setting SMART goals?

Setting goals that you will actually accomplish can be easier said than done. Check out HPRC’s goal-setting worksheet to learn a formula for success!

 We all have goals—to lift a certain weight, to cycle a century, or to run a marathon in a certain amount of time. Of course, not all goals are fitness oriented; maybe you want to climb in rank at your job or finish college by a certain date. Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals: Specific, Measurable, Achievable/Action-oriented, and Time-sensitive. Goals are not just about dreaming big; they’re about achieving.

HPRC’s printable SMART goals worksheet will help you to get on target. Using this tool will help you to:

  • think through exactly what you’re aiming for;
  • determine if the goal is a good fit for you;
  • measure and monitor your success;
  • pay attention to the language that you use; and
  • break down the overall goal into chunks.

And for more guidance on making your goals achievable, you can check out HPRC's Answer on SMART goal setting.

Performance Triad app – (down)load and go!

Filed under: Apps, Performance
The new Performance Triad app provides important information on sleep, activity, and nutrition to help you stay ready and resilient.

If you’re looking for the latest information on how to improve your sleep, activity, and nutrition, you can find it with the new app for the Performance Triad, an initiative of the U.S. Army Surgeon General. The Performance Triad, which includes technological tools and resources, was rolled out to optimize performance for individuals and units—and ultimately to maximize readiness and resilience. The app is available for free and is available in versions for iPhone, Android, and Windows. Whether you’re a healthcare professional, active duty, spouse, or civilian, you’ll be able to find useful information tailored to you! The app provides tips on how to sleep well, stay active, and eat right. Whether you’re on the go or looking for quick answers, you’ll have lots of great information at your fingertips. This app will be updated frequently, so be sure to keep your eye on it for new information!

Rules for a successful performance plan

There are specific strategies you can use when setting up a performance-enhancement plan. Check out the “Ten Rules.”

Whether training for a mission, an athletic event, or simply to maintain your edge, there are strategies you use to enhance your chance of success, including “rules” such as figuring out where you are before you start and setting up an environment that supports your new plan. Check out HPRC’s new card, “Peak Performance: Rules of Engagement,” to learn all of them. And for even more information, check out the accompanying Performance Strategies.

A stimulating topic: drug abuse

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Learn about stimulant drugs—controlled substances that have potentially serious side effects and can be addictive.

Prescription stimulants can improve attention and alertness, and doctors prescribe them for people with Attention Deficit Hyperactivity Disorder (ADHD) or excessive fatigue. Used improperly and without the supervision of a health provider, these drugs have serious side effects. Some people misuse and/or become addicted to them. Learn more in HPRC’s “Stimulant drugs: use and misuse.”

How am I doing? Ask my computer…

Technology can help us be more aware of how we think and even how we feel. It is all still evolving, but these advances are promising for optimal Warfighter training and health.

Good decision-making is crucial to mission success for any Warfighter. Advancements in technology can help build awareness of how people think (that is, how they remember and evaluate information) and even how they feel (recognizing “gut feelings” and what drives them). “Affective computing” and “wearable sensing” are no longer science fiction. Special bracelets or other articles of clothing can sense one’s needs in terms of exercise, diet, and sleep and can even be programmed to communicate physical or emotional needs to others. Optimal training can occur when emotions facilitate learning rather than impede it. And it doesn’t stop with training; “e-health” applications for mental health, delivered via smart phones or other small mobile devices, are promising, especially as the technology continues to advance.

The right focus-on-demand

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Whether executing a tactical procedure in combat or taking care of your kids, developing routines can help you focus your attention where it needs to be. Try these strategies to help focus your attention.

HPRC has strategies to help you focus your attention, so that it goes to the right place at the right time. By honing these approaches, you will find that habits are so well formed that you are able to efficiently maintain an external focus without having to use as much internal focus to guide your actions, allowing you to be more aware of your environment and able to do more. In other words, you can “get out of your own head” so that you experience automatic and smooth movements and avoid “paralysis by analysis.” In other words, you can make quick and accurate judgments—as a parent or as a Warfighter—without having to think about them deliberately. For the complete “how-to,” visit HPRC’s “Performance Strategies: Develop routines to optimize attention.”

Sleep and the Warfighter

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Get help optimizing sleep with help from HPRC’s new infographic and other resources about getting your best rest.

Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.

Build a better team

Group “cohesiveness” can contribute to Warfighter success. Learn how groups can establish and foster it.

There are so many parts to being successful in theater that it can be tough to pinpoint what contributes to success. But research has established one part—cohesiveness—that does help Warfighter performance. In fact, cohesiveness—a group’s ability to remain united while pursuing its goals and objectives—is an important piece of the puzzle for any successful group, whether we’re talking about sports teams, squads, platoons, or other kinds.

Cohesiveness can be social (among people who like each other) or task-focused (among people who work well together) or both. In groups such as athletic teams, connecting with a task focus is far more important for performance than connecting socially. Connecting through a task focus is clearly important for Warfighters too, but the stakes are higher: Warfighters often put their lives—not the outcome of a game—in each other’s hands. And cohesiveness has other benefits, such as helping with job satisfaction and overall well-being.

In order to build and maintain team/unit cohesion, experts suggest the following:

  • Use influence effectively—for collective gain, not individual gain.
  • Communicate clearly—give clear expectations for roles, performance, and deadlines, and offer praise.
  • Minimize conflict between unit members.
  • Build trust within the unit and with leadership by showing interest and concern for one another.
  • Establish a positive command climate that supports teamwork yet allows for each member’s independence.
  • Have a shared sense of responsibility for the overall welfare of everyone in the unit and the team as a whole.
  • Value connections within the team as well as between units and organizations.
  • Focus on the strengths of the group, not just its problems and challenges.
  • Build resilience at the individual and group level.

Warfighters and leaders can shape norms—both formally through policy and informally through practice—so that units/groups stick together on multiple levels. For more information on building relationships visit HPRC’s Family & Relationships domain, and for more information about Total Force Fitness check out HPRC’s Total Force Fitness domain.

A holistic approach to performance

Check out the customizable “One Shot One Kill” (OSOK) performance enhancement program to jumpstart your performance.

Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.

There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.

For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.

Marine Corps Embassy Security: New year, new requirements

If your goal is to serve in the Marine Corps Embassy Security Group, then you should know about the new requirements and fitness standards.

On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.

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