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.
The phrase “Garbage in, garbage out” was coined first by computer experts back in the 1960s. Since then, the phrase has gained a wider usage—even to the world of performance nutrition. Providing your body with high-quality fuels and nutrients is crucial to optimizing your performance. Like the poorly fueled runner in HPRC’s video, you’re likely to find that a diet of high-fat or sugary foods and drinks (“garbage in”) produces less than optimal results (“garbage out”). Instead, choose wholesome foods such as lean meats and fish, fresh fruits and vegetables, whole grains, and low-fat dairy products, which provide high-quality fuels and nutrients.
Check your money assumptions
Continuing our series on this week’s tip is to check your money assumptions. Finances can be strained during the holidays. This is not just an emotional problem, but how you think about money can affect you emotionally. Do you find yourself thinking, “I must give my family as good a Christmas as I had as a kid” or “I should be able to buy my kids whatever they want”? The fact is, you may like things to be different, but must or should they? Get rid of words such as “must” or “should” and focus instead on thoughts such as “What can I afford?” and “Are there ways I can make the holidays special without spending a lot of money?” Then notice how you feel without the constraints of what you must or should do. Instead, give yourself permission to give your family the holiday you can afford this year.
Before 2013 comes to a close, the Navy will begin distributing Flame Resistant Variant (FRV) coveralls to all Sailors assigned to surface ships and aircraft carriers. Previously, only Sailors working in engineering departments, on flight decks, and in other high-risk areas were issued flame-resistant clothing. However, a recent review found that the highest risk of severe injury from flames was from major fires or explosions, which puts any Sailor at risk. Tests revealed that the Navy Working Uniforms (NWU) type I, made of a polyester cotton blend, are susceptible to melting in a fire, which could cause even greater injury to the wearer. The new FRV coveralls are 100% cotton with a fire-resistant coating, which is self-extinguishing. The Navy plans to improve and standardize all coveralls over the next couple years by combining the protective effects of flame resistance, arc-flash protection, and low-lint specifications into one safe and effective uniform.
Being able to be close and sexual are key aspects of intimate relationships. Warfighters struggling with PTSD, TBI, or other combat injuries may be surprised to find that injuries can impact their ability to have sex, derive pleasure from sex, or be intimate by connecting emotionally with their partner. Or conversely there might be too much emphasis on sex (engaging in or talking about it inappropriately).
To learn more, check out these two fact sheets from the Uniformed Services University: “Reintegration and Intimacy: The Impact of PTSD and Other Invisible Injuries“ and “Physical Injury and Intimacy: Managing Relationship Challenges and Changes.” Both include suggestions for how to improve intimacy.
TRICARE is having a webinar on November 21st, 2013, from 1300 to 1400 (EST) about smoking cessation benefit and programs. Learn about the resources available to you. You can register to attend here. And for more information on quitting tobacco, check out this section of HPRC’s website.
There are many components that contribute to a Marine's optimal readiness, including physical fitness, diet and nutrition, injury prevention, and fatigue management. A balanced and effective approach for optimum performance and combat conditioning should address all four aspects. That’s where HITT comes in.
HITT is a comprehensive strength and conditioning program that takes into consideration the physical demands of operational activities to help Marines optimize their combat readiness. The HITT program focuses on the key components of superior speed, power, strength endurance, combat readiness, and injury prevention.
The four major components of the HITT program include:
- Injury Prevention (including active dynamic warm-up)
- Strength and Power
- Speed, Agility, and Endurance
- Flexibility and Core Stability
The HITT workout program can be customized as a training tool for a unit or an individual. It can also supplement your current training routine. The workouts are divided into three different modules to address each of the four components listed above.
- Athlete HITT develops basic strength and speed using barbells, kettle bells, dumbbells, speed harnesses, resistance trainers, and sleds.
- Combat HITT develops functional strength and endurance using suspension trainers, ammo cans, partner drills, and endurance training.
- Warrior HITT develops explosive power and agility using Olympic lifts, plyometrics (jumping exercises), battle ropes, cones, hurdles, and ladders.
Exercise videos provide instruction and demonstrations on how to do the exercises and movement properly. The program also uses periodization to promote long-term training improvements while avoiding over-training. Lastly, the program is categorized into specific phases, each with its own objectives and set of training parameters:
- Pre-Deployment Phase (Warrior, Combat, Athlete). The main goal is to build overall strength and performance, similar to “off-season training” in a traditional sport setting.
- Deployment Phase (Combat). The objective is to maintain overall fitness levels and reduce the risk of injuries while deployed. This is the Marine’s “in-season training”.
- Post-Deployment Phase (Athlete). The emphasis is reintegration/strengthening. If a Marine were to sustain injury or lose a significant level of performance, this phase would help get him/her return to full training status.
HITT is endorsed by the National Strength and Conditioning Associations (NSCA) Tactical Strength and Conditioning (TSAC) Department. By implementing the latest cutting-edge training methods and sound science, the HITT program builds fitness for today's tactical athlete – the United States Marine. Read more about HITT and other Marine fitness information on HPRC.
When you have to focus continuously for long periods of time, your brain does, in fact, become tired. Take a break: The symptoms of being mentally burned out can include irritability, lashing out at others, inability to plan, problems with decision-making, lack of drive, and performance errors. Mental fatigue can set in before you’re even aware you need a break, leading to the types of attention problems that ultimately lead to poor performance.
Mental fatigue can also include:
- Lack of clarity in your own head
- Conflict between what you’re thinking and what you are actually doing
- Feeling like you are in over your head
Mental fatigue can also make you feel tired physically, which is why it can be a greater risk for those who must sustain both focus and physical alertness. A brain busy with non-relevant matters also can be tied to feeling “spent.” You not only lose your mental edge and feel more exhausted, but you probably won’t push yourself physically as hard as you need to.
Fortunately, there are ways to combat mental fatigue. The best way is take a break and escape to a place you find relaxing or inspiring. However, if you’re in an office or on a mission, there are various mind-body strategies you can try. Mindfulness techniques are “mental push-ups” that strengthen as well as refresh your brain, so give them a try and give your brain a break.
The Marine Corps’ High Intensity Tactical Training (HITT) program is becoming more and more popular on Marine bases across the country. HITT is designed to enhance the operational fitness and optimize the combat readiness and resilience of U.S. Marines. You can now access the HITT library of exercises on the go: Download the HITT app from iTunes and Google play today!
Do you ever feel that you and your partner talk about the same issues over and over again? You’re not alone: Only 30% or so of the problems couples struggle with can actually be solved, leading to discussions that keep coming up about the other 70%. Solving the issues that can be solved is great, but learning how to interact in a positive manner about the “perpetual problems” is a good skill in any relationship.
One way to do this is to go through a structured problem-solving strategy such as this:
- Specifically state the issue.
- Briefly state why the issue is important.
- Brainstorm and discuss possible solutions to the issue.
- Have everyone involved agree on a realistic “solution”—even if it’s just a game plan for how each person is going to respond about the topic.
- Pick a specific amount of time to try the solution.
- Then give the solution a try.
Remember, the “solution” doesn’t have to mean a resolution to the problem; it can just be about new ways to approach the issue. For example, if you fight over one of you being late frequently, discuss ahead of time how you each would like the other person to respond. Maybe the latecomer needs to call or text if running late, or the punctual person calls ahead to find out if the other will be on time. And maybe you need to set a window of time rather than something exact.
November 11th is Veterans Day. HPRC would like to take this moment to thank each and every one of our Veterans and their family members who have so selflessly served our country. The VA describes Veteran’s Day as “a celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”
Thank you to our Vets!