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Health and fitness
If you’re looking for tips to improve your strength, endurance or run times, you’ll find them here. Our Military Muscle columns are here, along with health stories and workout tips from military mixed martial artists, triathlon champions and more.
Health and fitness
Military Muscle: Posture, abs key to back strength
Trunk strength, spine stability and proper back positioning are so crucial to overall health and injury prevention that I’ve already devoted an entire column to them (“Put your back to...
Weight-loss secrets of a born-again bodybuilder
For years, Sgt. 1st Class Jeff Herzog broke out every gut-sucking tactic in the Fat Boy Survival Guide each time he had to step on the scales with the Army looking over his shoulder for official...
CrossFit: The anti-New Year’s resolution
If you are waiting for the New Year to make a “new you,” then you have bigger problems, buddy. Members of the military don’t need a new year to start fresh. Every day you wake up...
New year, new you
It’s Jan. 1. In three days, you can officially begin the cycle of making (and breaking) your fitness resolutions. Why three days? You can’t start on New Year’s because there are...
Kevlar for the Mind: Think abuse doesn’t happen? Think again
In my Nov. 9 column, “NCOs must realize when discipline becomes abuse,” I discussed the fine line enlisted leaders can walk with those they are responsible for training and mentoring. The...
How to eat for better sleep
Army research shows that troops who regularly get seven to nine hours shut-eye a night have fewer mental lapses than those who sleep less. Eating smarter will maximize the quality and power of your...
Body Shop: 4 tips for slimming down faster
Think you know the drill on getting a hard body? Consider this: You don’t have to overhaul your life to train off calories, cut your flab and juice your batteries.
The skinny on fat burners
Are you surprised your uniform is feeling a little snug after gorging yourself on turkey and pumpkin pie?
Military Muscle: 3 Web sites offer best exercise demos
A. You can find plenty of excellent Web sites that will demonstrate technique and form on most everything I write about. To find specific workouts, do a Google search for the name, and add...
Military Muscle: How to increase your paddle power in off-season
A. Congratulations — not only have you found a great fitness venue that you enjoy, but the exercises that will improve your kayaking will also strengthen your core and provide benefits beyond...
Kevlar for the Mind: PTSD rarely the root cause of crime
In previous columns, I’ve talked about a number of issues related to post-traumatic stress disorder. One issue I haven’t discussed is rather controversial and not commonly talked about...
Body Shop: Time for new shoes? 5 tips for finding the best fit
Those ratty running shoes you’ve owned since boot camp won’t cut it if you want to score well on your fitness test. Lacing up the right shoes could improve your run time and help you...
Kevlar for the Mind: Some don’t want deployments to end
A. For most service members, preparing to come home from deployment is an exciting time. Thoughts are consumed with being reunited with family, buying that new motorcycle or car, or tossing back a...
Kevlar for the Mind: Anger needs to be kept in check
Do you get upset at every little hassle that crosses your path? Do most of your conversations tend to be about the stupidity of other people? Have you noticed your friends and family spending less...
Military muscle: To train with a purpose, try adventure racing
A. Adventure racing may fit the bill. It’s a team-oriented competitive event that combines two or more disciplines, most commonly mountain biking, running/trekking and paddling. You can’t...
The buzz about caffeine
It is, quite simply, the national drug of choice. And if you’re like most Americans, you’ve already gotten your fix today. Probably a few times. Brew it, pop it, chew it, eat it, chug it...
On the good ship Caffeine Buzz
BREMERTON, Wash. — Naval Base Kitsap is abuzz. The aircraft carrier John C. Stennis towers over the pier just across from the attack submarine Seawolf. Both are just back from their tours of...
Caffeine, I wish I could quit you
Feel like you’ve got an anxious monkey clinging to your back? Does he howl in the morning until he has his coffee, screaming in your ear through the afternoon, banging the mug until it’s...
Body Shop: Pain, pain, go away
A Navy SEAL might not let a cracked collarbone keep him out of the field, but most of us are slower to bounce back when injury strikes. The trick is knowing the right way to rehab.
Monkey do
About a year ago, the Semper Fi Fund helped connect Tim, a former Marine injured in Iraq, with a new aide — someone to fetch things he cannot reach on high shelves, pick up stuff he drops on...
What is fitness?
CrossFit founder Greg Glassman offers his ideal picture of world-class fitness:
Caution: Intense workout ahead
With any fitness routine — and especially an intense one like CrossFit — you’ve gotta make sure you’re healthy enough to do it. Because even if you’re in tip-top shape,...
7 steps to begin coping with wife’s infidelity
A. Infidelity is one of the toughest things to overcome personally and as a couple. In the U.S., some experts report that as many as one-half of men and one-third of women cheat on their spouse.
Take it all off
First of all, you’re doing it all wrong. That cheap, disposable razor and the shaving cream you bought at the exchange is leaving your face battered and bruised and full of ingrown hairs. You...
With shaving, technique is key
My beard has been a point of contention throughout my time in the Army because I often look as though I need to shave even after struggling every morning to tame the beast. My frustration mounts and...
Kevlar for the mind: Ensuring friend’s safety trumps all
A. I understand your concern. However, ensuring the safety of one of your troops always trumps the desire to preserve the supervisor/subordinate relationship. Determining whether a person is suicidal...
Military Muscle: Steps to bounce back from Achilles tear
A There normally would be a scheduled post-op walk-to-run progression program as part of your rehabilitation, determined by your doctor and physical therapist. It usually begins two or three months...
Kevlar for the mind: Don’t ignore ‘red flag’ symptoms
It’s human nature to be con¬cerned about our health when a new physical or psychological symptom surfaces. But it’s impor¬tant to remember that psychiatric disorders are a...
Bodyshop: The sweaty truth
A little sweat can be a very good thing: You wouldn’t want to ride your bike, run a marathon or even go on a patrol on a hot summer’s day without it.
Defend yourself from the dark side of the sun
Everyone knows the summer sun can hurt you in ways far beyond the immediate pain of a nasty burn. No doubt, all those soaked-up rays can turn into carcinogenic killers, but debate is intensifying...
If you must, use tanning bed
If you gotta get that tan, some experts argue that tanning beds are the lesser of two evils. Others insist the high-intensity bulbs can do more damage than the sun. The Food and Drug Administration...
Lessons from a life at sea
Dan Waterman was 26 and a freshly minted ensign in the Navy when he noticed the first lesion on his forehead. He got it checked and was surprised to learn he had cancer.
10 facts about sunscreen
Good body armor is a no-brainer on the battlefield. The same thing is true when protecting yourself against the sun. Michael Murphy, a former Army dermatologist and now a civilian skin cancer...
Military muscle: Working core muscles — and massaging others
A. The key to giving your core a good workout — and increasing your overall strength, agility and endurance — is to add instability to your exercises. Here are a few ways to do that:
Kevlar for the mind: ‘Family time’ policy needs strengthening
A. I heard this sentiment consistently from service members as an active-duty psychologist. It’s a complaint I had myself as an officer assigned to a highly deployed medical unit that got only...
Marine war vet begins cross country journey
SEATTLE — A Marine captain-turned-author began a 3,000-mile bicycle trek June 15 that he hopes will be as much an inner journey of the soul as a cross-country campaign to encourage a national...
Get ready to rock
Top-roping is the safest and most affordable introduction to outdoor rock climbing, and with a minimal investment in new gear — between $500 and $1,000 for an intermediate setup — you can...
Stay seated with these techniques
According to the experts at USA Cycling, five techniques are essential for a successful mountain biking experience:
This bike stacks up
Looking for a mountain bike that’s just like you — tough, tactical and totally portable?
Geared for fun
QUANTICO, Va. — Looking for an adventurous alternative to help stoke your fitness routine? Mountain biking might be just the ticket.
As flu scare ebbs, will hand-washing dry up?
In summer 2003, researchers descended on airport bathrooms in the U.S. and Canada and discovered a dirty truth: More than 20 percent of restroom visitors left without washing their hands.
Kevlar for the Mind: Dealing with the stresses of your life
Editor’s note: With this issue, we roll out a new biweekly column written by Bret A. Moore, a clinical psychologist and former active-duty Army officer who deployed twice to Iraq. The column is...
Sleep starved
Slipping by on six hours of sleep? Don’t. Military sleep experts say not getting a full eight hours can put you and your battle buddies at the same risk as having a few beers before driving a...
Body builders told to stop using Hydroxycut
WASHINGTON — Government health officials are warning body builders and dieters to immediately stop using Hydroxycut, a widely sold supplement linked to cases of serious liver damage and at...
Bodyshop: Beat workout boredom by mixing it up
When your brain abandons your exercise routine, your body is soon to follow. Here’s how to burst out of almost any rut, thanks to the editors of Fitness magazine.
Why we serve
Sally Spencer knows what it means to have a dog in the fight. The widowed schoolteacher and mother of five boys from Rockford, Ill., has seen each of her sons go off to serve his country. Soon,...
Fitness fix-ups
Knowing your personal limits is a good thing. Self-awareness, after all, is a gift. But when it comes to fitness, confusing realistic limits with potential possibilities can lead to selling yourself...
Save now!
The unsung perks of being in uniform are the many military-only deals and discounts businesses offer. We found some great new bargains on cars, computers, vacations and more — all there just...
Soon: A ‘rewards portal’
While service members who enjoy the hunt can scour up their own deals and discounts, many bargains — like those currently offered at Disney and Universal Studios Hollywood — are available...
Bodyshop: Report says FDA lacks authority over supplements
The Food and Drug Administration does not have the information, resources or recall ability necessary to adequately regulate dietary supplements, according to a Government Accountability Office...
Got peanut butter?
Think twice before tossing that peanut-buttery mass of protein down your gullet. Thanks to the recent salmonella outbreaks from tainted peanut butter — responsible for several deaths, according...
Three-point slim-down plan
To lose those holiday pounds, pro trainer Joe Carini recommends this three-month, three-exercise program to blast the fat.
A new you
Dude, what happened?! Did you eat a bowling ball for the holidays? Are you suddenly expecting twins? Yeah, of course it shows. That must be like, what, 10 new pounds you’re trying to hide from...
Control your carbs
Are you exactly the weight you want to be right now? Do you currently possess your ideal physique? If you’re like most people, you probably have a little extra “fluff” weighing you...
Banned in Okinawa
Absinthe and a host of other legally obtained substances have been outlawed by Marine officials in Okinawa. Why can’t the Corps trust you to be responsible?
Raise your spirits
Plenty of service members like good whiskey. And for many, if times or conditions are tough, even bad booze is deemed better than beer or wine.
Drink up as summer temps heat up
Drinking enough water seems intuitive, but when it becomes an afterthought, people exercising or working outdoors can become dehydrated without knowing it.
New PT plan redefines ‘Army Strong’
Fort Jackson, S.C. — An overhauled physical training program that links a soldier’s fitness and exercise to the demands of combat and long deployments is on its way to the operational...
No new PFT in the works
Within six months, a proposed new physical fitness manual could be approved and made operational Army-wide. It would institutionalize workout routines aimed at getting soldiers in better condition...
Depression different for men, women
By the fall of 1995, Eric Weaver seemed to be at the top of his game. He had the physique of a competitive bodybuilder and the bragging rights that accompanied his job as a sergeant on the Rochester,...
Study: Stress-management counseling improves recruits’ performance
A study by a retired Navy captain found that Navy recruits graduated boot camp at higher rates when they received 45 minutes of stress-management counseling each week, and those recruits do just as...
If the bike fits ...
The wind in the hair, the breeze on the face, the sweat on the brow, the pain in the knees, back, neck and backside. You might be able to eliminate some of the pain of bicycling by making sure your...
5 steps to a better bike fit
To ensure a pain-free ride, the American Physical Therapy Association recommends taking a closer look at these five areas of your bike:
Crush your next PT test
Gunning for a better score on your next physical fitness test? Each week, our Military Muscle and Runner’s Life columnists share their secrets for success. Whether you’re hoping to build...
Gear test: 5 supercharged sunscreens
Many of the newest sunscreens offer protection from both types of ultraviolet rays known to damage skin, UVA and UVB. We put five to the test to give you an idea what to expect:
Gels offer quick midworkout energy
For many endurance-sport athletes on the move for an hour or more, topping off the fuel tank means eating food a spaceman would love — energy gels.
Sun protection boot camp
From what SPF you should use to how to check yourself for odd skin growths, consider this your basic training in how to protect your body’s last line of defense from the sun.
5 bright ideas to save your skin
Shaping up your sun protection takes planning and practice. Here are a few ways to protect your body’s armor.
The rays that burn
Ultraviolet radiation is the sun’s invisible “burning” rays that can cause skin cancer. Excess exposure to UV light can damage the DNA in skin cells and increase the risk for...
6 things to know before you un-ink
Tattoo removal can be painful and expensive, so experts say people should think carefully and educate themselves before going under the laser.
Marathon Training Guide ‘07
Are you ready to tackle 26.2 miles? You will be after you finish our 24-week training program. We went to the experts to get the best advice on gear and training.
Got an itch for ink, but no ideas? Find one online
It happens like clockwork every payday weekend — the tattoo parlors in military towns fill up with troops who have a few hundred dollars in their pocket and the itch for new ink.
Sperm banks
The nation’s three largest sperm bank companies:
Banking a legacy
AUSTIN, Texas — Six-month-old Benton Drew Smith is the spitting image of his father, with the same blue eyes, fair hair and infectious grin.
Do high-caffeine drinks deliver?
Maybe it's because of boring all-night guard duty on some cramped tower, overlooking miles and miles of sleep-inducing nothing. Or perhaps getting there and back in one piece is a 30-hour,...
Drink more water, lose more weight
BOSTON — Dieters who replace sugary drinks with water lose an extra 5 pounds a year, and those who drink a few more cups of water a day increase weight loss by 2 pounds a year, a new study...
Weightlifting can break your heart
A recent study found that, in some people, heavy weightlifting can lead to aortic dissection, the rare but deadly cardiac event that killed actor John Ritter.
The straight story on why trans fats are bad news
From nutrition labels now being required to list them to New York City health officials banning them from restaurants, trans fats have been making a lot of headlines this year.
Is 9/11 starting to become just another date on the calendar?
Even if you wanted to forget what day it was, you couldn’t. When you write a check or schedule a play date or plan a meeting or make a reservation, there it is - printed on the calendar,...
What you should be eating
The Agriculture Department’s food guide pyramid — called MyPyramid — is helping Americans, young and old, to better understand how to eat healthfully, dietitians say.
Safer water bottles
Chances are, every time you take a chug out of that reusable plastic water bottle in your rucksack, you’re ingesting trace amounts of bisphenol-A, or BPA, a chemical some scientists say can...
‘Get down and give me 10’
CrossFit breaks out well-rounded fitness into 10 main capacities. Focus on some and not others and things get out of balance. Think about the super-buff bodybuilder who can’t bend over or walk...
Runner’s Life
Running for the wounded
One mile into running the New York City Marathon in November, Brad McKee’s left knee seized up.
6 tips to prevent triathlon injuries
Listen up, triathletes. A stiff neck may be a telltale sign you’re overdoing it. A healthier diet can be the answer to a cramp in your calf. And a blister on your foot might be begging for new...
Marine Corps Marathon sells out
If you want to get in on one of the fall military road races, you’re going to have to go to Ohio instead of the nation’s capitol.
Triathlon transitions: 14 tips for race-day success
In 19 years of triathloning — including 11 as a coach — KC Carlberg has seen all manner of transition-area miscues, from runners forgetting to take off their cycling helmets to athletes...
Training plan: Make ’07 your marathon year
With about six months ahead of you before the fall’s big races — chief among them the Marine Corps Marathon, set for Oct. 28 in Washington, and the ING New York City Marathon on Nov. 4...
Military-only Marine marathon registration begins
The spring running season is only just beginning, as runners kick the treadmill to the curb and start logging some serious road miles. But if your goal is to be ready for the Marine Corps Marathon...
The iceman runneth
Former Cpl. Wesam Mahmoud, foreign language coordinator for Marine Corps Forces Special Operations Command at Camp Lejeune, N.C., is training to run 26 miles in Antarctica. The Purple Heart recipient...
A head-to-toe guide to winter workout wear
Staying comfortable becomes a challenge as temperatures drop and rain, sleet and snow conspire to make you miserable, but choose the wrong workout wear and you'll be just as unhappy.
Tips for tuning up your breathing, stride
When you're counting down to the last few days before a race, whether it's the local 10K or a big-time race such as the Marine Corps Marathon, it's time to do more than lace up your...
Build lower-body strength with 4-day plan
Lower-body strength is essential when preparing for races, whether for distance or speed, but runners often take the strength-training aspects of their discipline for granted.
Don't have time to stretch? Try this easy 8-step routine
Runners devote several hours to a routine each week -- fitting runs in among work duties, gym time, deployments and life's big and little responsibilities. But when it comes to stretching before...
In races, prepare for that middle stretch
When preparing for a race, whether it's a five-miler, a 10K or a long-distance run, you might focus on the beginning and the end, paying little attention to the middle.
Keep pollutants in mind on sticky summer runs
Allergies spurred by the heavy pollen or countless pollutants that seem to linger on soupy, sticky summer days are enough to make anyone think twice about a long, leisurely run.
Beer helps your workout? It's a myth
When "beer" and "running" appear in the same sentence, what follows is usually some elaborate description about the value of carbohydrates or calories -- basically an excuse for drinking to replace...
To avoid shinsplints, think before you run
If you get reckless with your running workout, you can expect a variety of aches and pains afterward, but there is one problem in particular that can stop a runner cold: shinsplints.
Eating, drinking in a long race take practice
The long and lean marathoners, practically sprinting through New York, Boston or Chicago, tick off each mile in less than five minutes. They down sports drinks and water at every opportunity. Some...
Distance junkies
Army Capt. Zach Keefer averaged about 17 minutes per mile in his race last June. And he felt pretty darn good about it. After launching from the starting line, it took Keefer only 28 hours, 32...
The Weight Room
David Henry’s secret weapon: CrossFit for bodybuilders
The only International Federation of BodyBuilders professional bodybuilder on active duty says his secret weapon for getting ripped is an intense, if oddly named, workout regimen that’s gaining...
Ab attack
Open any fitness or men’s magazine and the odds are you good you’ll see a headline or three offering the latest secrets to six-pack abs.
Get ripped
OKgirlie man, you know it’s time. The hardened six-pack that was once your gut has long since been replaced by a keg of full-bodied bulk, and those flab sacks under your arms are screaming for...
Military Muscle: ‘Shotgun’ gets you back in the game
A. Here is a great workout to get you back into the gym. It’s upper-body intensive and the rate of repetitions is high, so adjust weight accordingly. You can also use this when you think...
Military Muscle: What happens when you take away the gym
• Glute bridge: Lie on your back with your knees bent. Your thighs should be perpendicular to the floor, and your feet should be on the ground. Squeeze your glutes tight and raise your pelvis so...
Powerlifting airman wins gold at World Games 2009
KAOHSIUNG, Taiwan — It’s no exaggeration that Air Force 1st Lt. Michael Tuchscherer is a heavyweight when it comes to powerlifting. He can lift a ton and then some, making him the...
Military muscle: Refuel after your workout
A. Although other options might be considered better as pure post-workout food, one snack I like are southwestern wraps. They’re inexpensive, easy to make and portable. I have experimented with...
Military Muscle: Get more power for cycling
A. Plyometrics — training exercises that use rapid movements to develop strength — can play a central role in any sport, including biking. One exercise that works well to improve a...
Military Muscle: How to tone up your midsection
A. People who should be really concerned with the depth and definition of their Rectus Abdominis (front ab muscles) are bodybuilders, especially those preparing for a competition. A flat, firm...
Military Muscle: A few classic moves can chisel your physique
Every now and again, it’s good to step back and do a total-body workout consisting of a few base¬line exercises. Nothing fancy, nothing where you have to think about coordination....
Military Muscle: Chisel your core with the Turkish get-up
Gyms — excuse me, fitness centers — have come a long way. Today they’re filled with shiny equipment that can isolate every muscle in your body and cardio machines that talk to you....
The face of fitness
Meet Tech. Sgt. LaVar Gilliam, a 6-foot, 210-pound testament to the benefits of dedicated exercise.
No pain, your gain
Hey there, beer belly. Here’s a dollop of deep-fried honesty for you: Your family, friends and fellow service members can see that extra 15 pounds you’ve been lugging around — and...
Military Muscle: Advice from top trainers, and it’s free
Do you wish you had a personal trainer who could tell you what to do? Fitness magazine asked 35 of the best to share their advice on how to make your fitness goals come true.
Mix up your routine with these reader workouts
If you’re looking to shake up your workout routine, sometimes the best advice comes from the person waiting for the next set on the weight bench or blazing past you on the track.
‘Board’ with benching? Try these variations
Not getting maximum results out of your usual bench-press routine? Senior Master Sgt. Jeff Roy has a couple of exercises that are sure to add some fire to your workout.
To crush your PT test, train like a powerlifter
Between his nearly three decades in uniform and 10 years on the competitive powerlifting circuit, Army Staff Sgt. Gregg Ramsdell knows a thing or two about building the kind of cross-discipline...
Military Muscle: Balance your body with good stretching technique
When it comes to stretching, there are some big disadvantages to being too loose. Most people need more flexibility than they realize, but once they decide they need it, they think they need too much.
The secret to push-up success
Look in an old-time strength training book and you will probably find a drill called the "press-up" or the "floor dip" -- a drill you know as the push-up.
2 sure-fire routines to pump up your pull-ups
Of all the exercises service members perform, the pull-up is one of the best -- and one of the toughest to master. To help you get there, here are two methods for boosting your pull-up numbers.
Tips to build posterior power
Since the dark ages of military physical fitness training, the standard workout has consisted of running and calisthenics -- multiple variations of push-ups or pull-ups, sit-ups or crunches.
Better endurance in 4 weeks
Editor's note: This is the second of two columns focusing on the One Minute Volume Method.
Who needs sit-ups?
You can't dead lift 600 pounds if your abs aren't strong, but you will never see a 600-pound dead-lifter doing crunches and sit-ups.
For max strength, match goals to reps
How many reps does it take to build maximum strength? What about building bigger muscles? And what about endurance?
Add reps with Russian breathing techniques
The failure point -- we've all been there. When you find yourself falling short of that last rep or two or three, your breathing could be to blame. Two solutions from our former Cold War rivals...
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