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Set and attain team goals

Warfighters know it’s important that their units/groups stick together. Find out how cooperating with others and setting team goals help achieve team success.

Team goals matter—whether you’re serving your unit, making decisions as a family, or coaching sports. There are a lot of factors that can lead to your group’s success or failure too. Your group’s cohesiveness—or ability to remain united while pursuing your objectives—can make all the difference as your team works to achieve its goals.

Cohesiveness has other advantages too: Those who get along socially or work well together benefit from improved job satisfaction and overall well-being. Here are some tips to help build and maintain team/unit cohesion.

  • When you’re in charge, be sure to set clear, achievable goals for the whole group. And encourage teammates to set their own goals too.
  • Communicate clearly: Give clear expectations for roles, performance, and deadlines—and offer praise.
  • Minimize conflict and build trust by showing interest and concern for each other.
  • Value connections within the team as well as between units and organizations.
  • Focus on your group’s strengths, not just its problems and challenges.
  • Build resilience at individual and group levels.

Sometimes personal goals interfere with the group’s success, causing its performance to suffer. When individuals set goals that contribute to the group’s overall purpose, bigger successes follow. Make sure your personal goals fit into the “bigger picture” of your team’s success.

Setting team goals is even more important for leaders. Teammates often take cues from their leader, whether he or she is a commanding officer, parent, or coach. Effective leaders—especially those who focus on the group’s mission—help their groups define clear aims and set important personal goals as well.

Set your own goals to help your team succeed. And when you’re in charge, share your “big picture” goals with the group! 

Can Olympians motivate your eating?

HPRC Fitness Arena: Nutrition, Total Force Fitness
Many of us will be glued to our TVs, watching the Olympic Games over the next several days. What can we learn about nourishing our bodies from these elite athletes?

Olympic athletes follow a rigorous training schedule with their eyes on the Gold, and what they eat and drink can make a winning difference! Most of them work with sports dietitians to help reach their nutrition goals. However, others can learn from their examples as well:

  • Food fuels and nourishes your body to help you perform well. Olympic athletes teach the importance of nutritious fueling every day by including the right balance of foods and beverages for each workout and event.
  • Successful Olympians jump-start their days with breakfasts that include protein and carbohydrate-rich foods. This keeps them energized and ready for the next challenge.
  • It’s important to keep a healthy relationship with food. Food is more than fuel. Even after eating to meet a specific goal, sometimes it’s still healthy to eat a favorite food just because you’re in the mood. However, some Olympians are at greater risk of eating disorders, especially those who become too focused on body image and develop an unhealthy relationship with food.
  • There’s no one-size-fits-all approach to calorie needs. Some endurance athletes take in over 5,000 calories daily. The United States Olympic Committee provides helpful eating guidelines for its athletes.

Remember that the goal for a healthy lifestyle is something greater than Gold: your wellness!

Fun facts: Did you know that the Armed Forces Sports (AFS) program paves the way for service members to compete in national, Olympic, and international athletic competitions?

Let’s cheer on the 16 Armed Forces members participating in Rio’s Olympic Games and those who will compete in the Paralympics next month.

Go team USA!

Fueling your adolescent athlete

HPRC Fitness Arena: Nutrition, Total Force Fitness
Heat, humidity, and tough workouts can all be a part of your adolescent’s sports training program. Learn how proper nutrition and hydration help them play well.

School still might be out for some, but many teen athletes are already busy with fall sports practices. And knowing what and when to eat and drink can help them be on top of their game. Your teen’s schedule might seem more like a pro athlete’s workout schedule with two-a-days, strength-training programs, and speed training. However, these are often building blocks of teen athletes’ training for sports. Fueling the Adolescent Athlete contains useful information on how they can fuel their bodies before, during, and after practice.

Fueling comes in two forms: what teen athletes eat to provide energy and what they drink to help stay hydrated. Eating nutrient-packed meals and snacks before, after, and even during practices and games is essential for optimal performance. The right balance of carbohydrates and protein work together to fuel and build muscles.

Staying hydrated goes hand in hand with peak performance. It’s often difficult for adolescent athletes to stay hydrated in heat and humidity, but drinking regularly and keeping an eye on their urine color can be helpful.

For more adolescent and family nutrition information, check out HPRC’s Family Nutrition section.

CHAMP hosts workshop on steroids

A recent workshop on appearance- and performance-enhancing substances emphasizes that anabolic steroid use is a major health problem.

The Consortium for Health and Military Performance (CHAMP) hosted a workshop last week (July 21, 2016) on appearance- and performance-enhancing substances. Subject-matter experts from Harvard University, the University of Missouri, and the Department of Defense spoke about androgenic anabolic steroids (AAS) and how the use of AAS has emerged as a major public-health problem, particularly among young male weightlifters. The exact number of military members using AAS is not known, but there is known use, and it might be higher than expected. The panel discussed the impact of AAS on military readiness—potential risks and potential benefits—and the need for more research in this area.

The National Institute on Drug Abuse has some good resources on AAS, particularly their short- and long-term effects. And for information about other performance-enhancing substances, please visit Operation Supplement Safety (OPSS)

PFT/PRT prep—Part 3: Mobility

Mobility, stability, and flexibility go hand in hand when translating your PFT/PRT training into performance. Training for each requires different but complementary approaches.

This is the third and final article in HPRC’s series about training for Physical Fitness (PFT) and Physical Readiness Tests (PRT). The last basic component involves keeping your body fit for movement, especially your joints and the surrounding muscles, tendons, and ligaments. For coordinated and efficient movements, you need give-and-take between the mobility and stability of these parts.

Preventing injuries also requires mobility and stability of your musculoskeletal system. To improve and maintain your mobility, you need to incorporate stretching into your regular training regimen, along with your aerobic and muscular-strength exercises. The addition of muscular-strength exercises to flexibility exercises addresses your joint-stability needs. Read more...

Ketogenic diet and performance enhancement

HPRC Fitness Arena: Nutrition, Total Force Fitness
What’s a ketogenic diet? Can it really help you perform better?

A ketogenic diet (KD) is one that’s very high in fat, moderate in protein, and very low in carbohydrates. Traditionally, KDs have been used to help treat children with epilepsy (seizure disorder), but over the past few years they have gained popularity in the athletic community for purported performance-enhancing effects. At this time, the scientific evidence does not support the use of KDs to improve performance; in some cases, it can even decrease performance. It also can be difficult to maintain a ketogenic diet due to its extreme dietary constrictions, which come with potential negative side effects. Read more...

The need for speed workouts

Looking to improve your 2-mile time or set a new 5K personal record (PR)? Learn how to train smarter and faster.

“Long slow-distance runs,” the coaching phrase goes, “make long slow-distance runners.” A leisurely long run isn’t bad for you—it just means that if you want to run faster, you have to train faster. Mix it up instead and incorporate speed workouts into your runs: interval, tempo, and fartlek.

Always include a warm-up and cooldown with your workout. Limit speed workouts to twice a week and get enough rest and recovery in between. Actively rest by going on a lighter run or bike ride, or even doing some yoga. Learn more about how speed workouts can ramp up your performance. Read more...

Winter dehydration

Heading out into the cold? Remember to stay hydrated!

Winter isn’t over yet, so here’s a reminder: You can get dehydrated in cold weather. And it isn’t always easy to hydrate, especially when you’re on a mission. If you’re active outside for less than 2 hours, it isn’t likely to be a problem. But if you’re out in the cold for hours or even days for a field deployment, the combination of heavy clothing and high-intensity exercise can lead to sweating, which contributes to dehydration.

You might not even feel as thirsty in cold weather as in the heat, because your cold-weather body chemistry could affect your brain’s ability to tell you when you need liquid. Cold weather also tends to move body fluids from your extremities to your core, increasing your urine output and adding to dehydration.

So when you’re in a cold climate, don’t rely on thirst to tell you when you need to drink. Drink often and before you’re thirsty. One way to determine your hydration status is to check the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine indicates dehydration. Ideally, urine should be light yellow.

Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. Carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect because they increase urine flow. Also avoid consuming alcohol in cold weather. It might make you feel warm initially, but it can reduce your body’s ability to retain heat.

Enjoy exercising in the cold weather, but be sure to keep your water bottle in tow.

Sleep is a performance asset

HPRC Fitness Arena: Mind Body, Total Force Fitness
Filed under: Mind, Performance, Sleep
We need sleep as much as we need food and water for health and performance. Yet there are some training myths about “getting used to sleep deprivation.”

Sleep is vital. Think about it: sleep loss causes performance to suffer, but getting plenty of sleep results in better performance. Most people wouldn’t consider going without food or water, and sleep is no different—it’s a necessity. Lack of sleep is equivalent to being drunk. In fact, after being awake for 18–20 hours, you’d function as if you had a blood-alcohol content of .1% (about four drinks for a 150-pound man). Little or no sleep affects your eye-hand coordination, reaction time, and multitasking abilities—and how you remember important sequences, remain attentive, and stay organized. If you’re tired, you may be able to learn skills and work well enough, but training while fatigued might impact your ability to do your best.

Many people believe that they can overcome being tired or “get used to it.” But evidence suggests sleeping only 6 hours can jeopardize your resilience, health, and well-being. As people become more sleep-deprived, they become less aware that they’re impaired. When someone says, “I’m used to being tired,” they’re simply used to having impaired awareness and judgment. When possible, sleep more to help boost your energy level, thinking ability, and readiness!

Enjoy your run without "the runs"

Having the urge “to go” during a workout isn’t unusual for endurance athletes. There are steps you can take that could get you to the finish line accident-free

There’s an unpleasant situation that runners sometimes experience called “runners’ trots” or diarrhea. While short lasting and generally harmless, they can be annoying and cost you time during training or a race.

Certain activities such as high-intensity or long-duration exercise and vertical-impact sports (e.g., running vs. biking) increase your risk of gastrointestinal (GI) discomfort. Dehydration, poor conditioning, medication, and eating habits can cause GI irritation too. Despite the lack of hard evidence as to what causes these GI issues, there are things you can do to help settle your stomach:

  • Avoid trying new foods or sports drinks during a race.
  • Increase the time between eating and activity. Wait at least 3 hours after eating a large meal, or eat a smaller meal or snack closer to training time.
  • Plan out your meals, especially for endurance events.
  • Pay attention to what you eat to help identify foods that increase your discomfort during running. It’s best to avoid these until after you finish your race.
  • Limit your intake of gas-forming or fiber-rich foods (e.g., broccoli, onions, and beans).
  • If you’re sensitive, avoid coffee and other forms of caffeine before a run.
  • Hydrate before and during endurance activities; it will help blood flow to the GI area.
  • If you use sports gels or chews for endurance events, drink enough water (three to eight ounces every 15–20 minutes) to stay hydrated.
  • Give yourself time to use the bathroom before an endurance exercise.
  • Increase distance and intensity gradually.

If symptoms persist for more than a few days, even at rest, seek medical attention. Enjoy your run!

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