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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.
The gift of exercise: Goodies for the fitness fanatic on your list
Stuff the sweaters this gift-giving season. We've rounded up some new and essential workout gear that'll keep the people you love feeling warm all year long. Posted Friday Nov 25, 2011 14:39:53 EST
FitRep for Jan. 16
Men who are elite athletes in high-contact sports such as football and soccer have a higher risk of developing osteoarthritis than men who don't exercise at all, Swedish researchers found. The risk...
Endurance: Putting on the miles
Distance runners burn through more fuel in an hour than their bodies can replace in the same amount of time, which is why Marine 1st Lt. Kaitlin Koplin eats six small meals throughout the day —...
Explosive strength: Shot put master
If you think putting a shot is just like throwing a ball, think again. A shot ball weighs more than 16 pounds, and medically retired Army food service specialist Scott Winkler can throw it more than...
Fueling five sports: Eat for strength
Army Spc. Dennis Bowsher grew up swimming and added cross country and track in high school. But after seeing a modern pentathlon demonstration, he knew that was the sport for him.
Speed and stamina
Maj. (Dr.) James Bales grew up on a farm in the windswept plains of northeastern Colorado where twice a day — before and after school — he and his two younger brothers had to chase sheep...
Battling the elements: Success on the water
Not only does team sailing test your endurance, team dynamics and balance, it puts you at the mercy of the elements, often for long periods. But you don't need to tell that to Coast Guard Lt. Nicole...
DMAA products pulled from base shelves
The Defense Department has ordered an end to on-base sales of a number of workout supplements popular with military fitness buffs, concerned about potentially serious side effects of a key...
FitRep for Dec. 26
Muscle fatigue originates in the head, according to new research by Swiss scientists. Previous studies have focused on changes in the muscle itself, but ScienceDaily reports the Swiss team found...
FitRep for Dec. 19
In the American College of Sports Medicine's survey of what's in and what's out for 2012 (which reports that Pilates is so last year), one of the trends to watch is functional fitness —...
Body Shop: Training tips for expectant mothers
A lot of what you can and can't do physically during pregnancy comes down to common sense — like no scuba or contact sports — but some things aren't so obvious.
Kevlar for the Mind: Be flexible as you prepare for homecoming
Tens of thousands of service members will be returning home over the next couple of months. For most of you, preparing to come home from deployment is an exciting time. You are looking forward to...
Kevlar for the Mind: Drawdown could yield unexpected feelings Q. Since I joined the Army in 2003, I have deployed to Iraq five times, totaling 43 months. It sounds strange, but I'm a little saddened that I won't be going back due to the drawdown.
Body Shop: Do supplements really work?
Recent news about the safety of some nutritional supplements may have you wondering whether they're more hype than help.
FitRep for Nov. 7
Here are some fitness tips to help you get to the top of your game.
Kevlar for the Mind: Only you can decide to stop smoking
About one in three active-duty members use tobacco, compared with one in five adult civilians. Among combat veterans, the number can be as high as one in two. That amounts to several hundred thousand...
Kevlar for the Mind: Turn anger into a healthy assertiveness
Similar to SUVs, canned cheese spread and guys who ask to split the check on the first date, anger has gotten a bad rap — with nearly every article on this often misunderstood aspect of the...
Body Shop: OFFduty’s test of today’s top sports bras
Anyone who's done push-ups, pull-ups or sprints in an underwire knows the wrong bra will derail a workout in no time. Sports bras aren't cheap, which makes trial-and-error testing expensive and...
FitRep
The newest unofficial Guinness world record holder for keeping the plank position isn't a muscle-bound guy — it's a 71-year-old woman from Plover, Wis. Betty Sweeney broke the record by more...
FitRep
The site www.steepandcheap.com wants to get you outfitted without breaking the bank, offering one outrageous gear deal at a time with products typically...
Kevlar For The Mind: Therapy success may hinge on expectations Q. I sought help for depression last year after my wife left me during my deployment. I spent several months in therapy and never saw any improvement. I finally got better over time. Does...
Scuba diving shows improvements to paralysis, PTSD symptoms
War-wounded troops inspired by the uplifting story of a near-dead dolphin rescued and given a new lease on life with a prosthetic fin — now showing on the big screen as "Dolphin Tale" —...
On the lighter side
Others have taken a less serious approach to transforming CrossFit concepts.
FitRep
A habit of regular exercise can help you beat insomnia, but make sure your workout schedule isn't doing the opposite. The National Sleep Foundation recommends finishing your exercise three hours...
FitRep
Almost half of recreational runners drink too much fluid during races, Science Daily reports. The Loyola University study also found that about 30 percent of runners also believe they must ingest...
From astronauts to athletes
Thank NASA for the latest physical rehabilitation tool in your local gym. The AlterG Anti-Gravity treadmill employs the same "differential air pressure" technology used for astronaut exercise...
Body Shop: Get-fit gear
The most recent Outdoor Retailer Trade Show was brimming with great new products meant to get people moving. Some trends in fitness gear for the coming year are improved functionality, streamlined...
FitRep
Aerobic exercise is better than resistance training if you want to lose deep belly fat, according to a Duke University Medical Center study that compared the effectiveness of aerobic exercise,...
Pick up the pace: Training techniques help improve times
Whether you're aiming for a better run time on your PT test or trying to get an age-division win at your favorite 5K, try these tips to pick up the pace. Focusing on cadence, improved running...
Kevlar for the Mind: Don’t tolerate bullies – steps you can take Q. I was recently commissioned as a second lieutenant in the Marine Corps. Now I'm being harassed by a major in my unit. He likes to ridicule me in front of others and cracks jokes about me...
Undead dossier
"Whether they are called ghouls, deadites, posthumans, stenches, deadheads, the mobile deceased, or the differently animated, the specter of the living dead represents an important puzzle to...
Tunes for zombie slayers
Troops and zombie experts sound off on their must-have songs for the zombie apocalypse for the ultimate zombie-killing playlist:
The zombie deployment guide
The U.S. government is now acknowledging what many have feared for years: The zombies are coming. Top officials are urging all Americans to prepare for war.
Zombie manuals
New zombie-preppers need to know a lot more than we can tell you here. Look for these highly rated titles to help get your gear in order and your head on straight.
Some common on-base chains fall far short on taste, quality
Fast-food standbys on military installations — from McDonald's and Burger King to Pizza Hut and Taco Bell — were blasted as the very worst in a new study by the taste-testers at Consumer...
Drop and give me 21
As long as humans have looked down at their flimsy, pathetic arms and determined to make themselves stronger, they have been throwing themselves to the dirt.
Body Shop: Inside Insanity
When the idea of yet another run has you ready to throw in the towel, it's time to switch up your routine. Exercise videos can provide welcome variety and a good workout, as long as you listen to...
Fit Rep
The American Dietetic Association's tips for buying healthy foods on a budget:
Body Shop: Give blisters the rub
No doubt about it, blisters suck. And with rucking, training and ramped-up physical fitness requirements, they can be all too common.
Body Shop: Gearing up for summer
Summer is upon us, but don't sweat it. We've been scoping out some of the season's best new gear and some great pieces to look for later this year.
Mixed-opinions on ex-Army doc’s PTSD ‘cure’
Former Army physician Dr. John J. Prendergast is either a therapeutic prophet who has invented a miraculous cure-all for everything from clogged arteries to post-traumatic stress disorder or a...
Body Shop: Don’t take shinsplints in stride
When you increase your running or rucking miles, it's normal for your muscles to complain a bit. But a dull, aching pain in the front of your lower legs is not normal. That dull ache, known as...
Body Shop: Head trauma’s lingering effects felt in the bedroom
The lingering effects of invisible injuries are sometimes difficult to pinpoint and can severely affect your quality of life. Whether you hit your head falling off a bike as a kid, were on the...
Body shop: Cool your heels
Plantar fasciitis and ankle sprains are the last things you want to worry about when you're deployed downrange.
Kevlar for the mind: Moving on after a breakup
Divorce, separation and break-ups can happen to anyone. But in the military, they can be even more difficult — especially if your significant other gave you no indication of trouble before you...
Body Shop: After a long haul, refuel smartly
During a tough mission or a long ruck, good nutrition choices may be hard to find; you simply need to eat whatever is at hand to get the job done. That's why the 45 minutes immediately after the end...
How diets measure up: Atkins Diet
Cutting carbohydrate intake and eating whole foods will cause the body to go into a fat-burning state called ketosis.
How diets measure up: Best Life Diet
Weight loss occurs through examining psychological food issues, exercising and gradually changing eating habits with shifts meant to last for life.
How diets measure up: Life Choice Diet
Eating a low-fat and vegetarian diet, with less than 10 percent of calories from fat (roughly 15 to 25 grams of fat per day), can reverse or prevent heart disease.
How diets measure up: Sonoma Diet
Enjoying the right foods in the right amounts increases vitality, protects the heart and improves overall health.
How diets measure up: Weight Watchers
Weight Watchers uses a points system (with a list of the calories, fat and fiber of more than 27,000 food items) to help members make healthier food choices.
Body Shop: Top fitness trends for 2011
Think sweating through a military-style boot-camp workout class. Or hoisting kettlebells. Or focusing on exercises to strengthen your stomach and back.
Kevlar for the Mind: Put mind on pause before buying
When people think of psychology, they often conjure up images of a patient lying on a couch while a middle-aged man with a gray beard, German accent and drab suit takes notes and tosses in a few...
Cycling in cold weather
Snow doesn't mean cyclists have to stow their wheels for the winter.
A potent punch
Debate over the dangers of alcoholic energy drinks has intensified after instances of college students becoming so intoxicated that they wound up in the hospital.
Train your brain
When it comes to building mental toughness, it's all about conditioning your core — your cerebral core.
BODY SHOP: Top fitness trends for 2011
Think sweating through a military-style boot-camp workout class. Or hoisting kettlebells. Or focusing on exercises to strengthen your stomach and back.
Think better -- feel better
You don't have to be a Jedi to know that your brain is your most powerful weapon. Whether you're trying to defeat the Dark Side of the Force or just get through your day, developing your ability to...
Kevlar for the Mind: Debunking VA mental health care myths
I have seen reluctance to seek mental health care in both civilian and military worlds, often fueled by distorted beliefs such as "strangers don't care about my situation" and "others will find out...
Performing the perfect push-up
You'd think that if the services could agree on anything, it would be on something as basic as the standard push-up. After all, much of the world calls it the "military push-up" for a reason.
Military Muscle: Reduce joint stress when lifting free weights
Many people in the gym hurt themselves when lifting weights — usually individuals who try one-rep max lifts that are too heavy or can't keep their back neutral during dead lifts, squats or...
Kevlar for the Mind: Redeployment: Ways to cope at first
The recent drawdown of forces from Iraq is the largest the U.S. military has seen since the end of the Vietnam War — and tens of thousands of troops are negotiating the stressful and uncertain...
Kevlar for the Mind: Addiction can take many forms
When people hear the word "addiction," they typically think of alcohol or drugs. But people can become addicted to a variety of objects and activities. These questions highlight the more common ones:
Body Shop: 10 ways to jump-start your metabolism
Is your tried-and-true PT program failing to keep the pounds off the way it used to? Scientists say human metabolism starts to ebb when people reach their 30s, so this slowdown may be the culprit.
Body Shop: 10 ways to jump-start your metabolism
Is your tried-and-true PT program failing to keep the pounds off the way it used to? Scientists say human metabolism starts to ebb when people reach their 30s, so this slowdown may be the culprit.
Conquering Kilimanjaro
NAIROBI, Kenya — The three veterans from three different wars had only one good leg among them. But that didn't stop them from summiting Africa's highest mountain.
Compactness, versatility drive popularity of TRX
It weighs less than a combat boot, can be stuffed inside a helmet and used in an area smaller than a Humvee parking space, yet it provides a complete workout of strength-training killers, cardio...
Sample TRX workout
About 30 minutes is all it takes for a rock-solid, full-body workout, says Dr. Joe Martin, Fitness Anywhere's top trainer.
Kevlar for the Mind: Take a step back and reconsider spouting off
A recent interview given to Rolling Stone magazine by Army Gen. Stanley McChrystal, former top commander in Afghanistan, has torn open a delicate issue facing all service members: balancing military...
Experts: Mediation is not the answer to bullying
Army wife Lisa Williams knows all too well the effects bullying can have on teens — she believes her 16-year-old son, Christian Taylor, took his own life because of bullies.
Schooling your kids about bullies
For Dustin Floyd, school felt like death by a thousand cuts. From cafeteria sniping and hallway harassment to the roadside ambushes that left him limping home, Dustin had been a regular target for...
Teach the 3 T’s: Talk, tell, tackle
The Gracie Jiu-Jitsu Academy — where Dustin Floyd studied — has been teaching bully-proofing skills for years.
Surviving summer workouts
Summer heat is far more bearable when it involves a hammock and a gentle breeze. But that's not an option when you're expected to maintain top physical fitness in a sweltering desert or some other...
Helpful steps to prevent painful blisters
At one time or another, I suspect most of you have experienced sometimes tiny, often large, foot blisters, those pockets of fluid within the upper layers of your skin.
Why can’t I keep using Tricare Prime?
When your husband becomes eligible for Tricare for Life, federal law makes him ineligible for Tricare Prime. His coverage will be Medicare parts A and B plus Tricare Standard, which acts as a free...
Keep a journal to monitor workout effects
A training log is one of the most valuable assets you have as an athlete. It doesn't matter if you're looking to get faster, go longer or maintain health; if you're not keeping a journal, I suggest...
Parents’ divorce won’t end child’s benefits
I am not a lawyer, but my reading of this situation is that unless she meets certain specific requirements for the "former spouse" category, your mother's Tricare eligibility automatically will end...
Lifeline
Brendan O'Byrne had been drunk for a week when he showed up on Sebastian Junger's doorstep in Manhattan. Choking back tears, the best he could muster was simply, "Dude, I need help."
Boss basics
One of the most consistent factors in whether people like their jobs is the personality of their boss.
Will I lose Dad’s sponsorship if I marry?
You will lose your Tricare eligibility under your father's sponsorship the day you get married, regardless of whom you marry.
Don’t let negative thoughts sabotage you
If you've ever overheard civilians complain about how stressful their jobs are, you've probably thought to yourself that these people have no idea what stress is.
Situational supplements
Military life has its own unique demands. Bad chow and a run-and-gun life of fast-moving, high-stress work and play can all conspire against you.
Body Shop: New twist on ankle sprains
It's the most common injury among active-duty military personnel and athletes. It afflicts soccer-mad tweens, basketball-loving teens, middle-age joggers and elderly folks navigating staircases.
Kevlar for the Mind: Various drugs used ‘off label’ for PTSD
A. Two medications currently are approved by the Food and Drug Administration for the treatment of PTSD: paroxetine and sertraline. Commonly referred to by their popular trade names, Paxil and...
Addicted to online porn
The Marine staff sergeant knew things were spinning out of control. What he once thought was a harmless flirtation with online porn had become a full-blown obsession.
Porn addiction: How to get help
The best way to tell if you're addicted to pornography is to try going off it for a while, experts say.
Body Shop: Lose weight, stretch to strengthen lower back
A protruding midsection and tight hamstring muscles can set you up for a lower-back problem. Here's how to keep your lower back healthy and happy by reducing your waistline and becoming more flexible.
Kevlar for the Mind: Depression is different for men, women
It's no surprise when you hear psychologists say that men and women are different. In many aspects of life, we are. We joke about different tastes in movies or views on shopping. However, one area of...
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 good use,"...
Tabata training: A 4-minute weapon for your workout arsenal
How are those New Year's resolutions going? If you're like most people, they're going well. After all, it's still early January. But a key to keeping your resolution beyond this month is finding an...
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 and the world is...
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 simply too many...
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 takeaway...
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 "video" or...
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 — using...
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 avoid achy knees...
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 get a...
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 filled again...
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.
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, CrossFit is going...
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 roll...
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 collection of...
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 10...
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.
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...
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...
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...
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 the...
The artists of war
If the role of a journalist is to paint a complete picture of war, then the role of a war artist is to paint just a small sliver of it.
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 down that, once...
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,...
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 power for...
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 melanoma and nonmelanoma...
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.
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.
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.
‘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...
Work out, stay hydrated longer
Several little-publicized, protein-based supplements are showing significant prowess for increasing endurance — and hydration. Dietician Capt. Nick Barringer, 75th Ranger Regiment, recommends...
Top military chefs
When Coast Guard Chief Food Services Specialist James Swenson looked around at his fellow enlisted aides — food- service or culinary specialists cooking for admirals, presidential Cabinet...
The truth is on our faces: Common tells to watch out for
The body reveals more than we want to show. There are no fail-safe giveaways to deceit, but sudden changes usually mean something is going on. Psychologist Dr. Paul Ekman calls them "hot spots," and...
Services split on toe shoes for PT
The military has become a house divided over an increasingly popular, if controversial, pair of running shoes.
‘Transitional’ shoes can ease runners into a more natural stride
For decades, runners were led to believe that more was better when it came to cushioning, sole thickness and stability in running shoes. Now, more and more are ditching the Humvees-for-your-feet in...
Marine claims mud-run title
Send more than 2,300 people on a recreational run through hip-deep mud pits and punishing obstacles and who comes out on top?
Body Shop: Compression gear for runners
Manufacturers' claims that compression gear provides muscle and joint support, boosts endurance and performance, promotes faster recovery, improves circulation and reduces muscle vibration and...
Winter workouts stifle blues, keep muscles fit for spring
When the thermometer drops, it's easy to put your training on hold for a few months, but your body will thank you if you head out into the fresh air to work on a strong fitness base for spring.
Gearing up for a long run
Getting dressed for a winter long run is an exercise in planning that usually begins the day before.
On your toes
Marine Corps leaders say no problem. Navy leaders say no way. Top Air Force leaders have cleared them for takeoff, even while some base commanders have grounded them for being too faddish.
Star athlete joins troops in 9/11 run
When Maj. Davy Godfrey and Maj. Larry Seward of the Army's 1st Sustainment Brigade began their planning, they never imagined more than 1,600 runners, 100 volunteers and famed ultra-runner Scott Jurek...
Race day 101
You're pounding out the miles, training to run your first road race, and race day is looming. Don't sweat it. The race will be manageable and rewarding as long as you go in armed with essential...
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 shoes.
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...
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
Military Muscle: Mix up your cardio
Want to pump up your aerobic conditioning? You don't have to go on long runs or do step aerobics. Here are some alternatives for your next cardio day:
Jump-start your cardio
If you're like Buddy Lee, you grew up thinking jumping rope was for schoolyard play, not hard-core workouts. "Honestly, I thought it was a little-girl thing," Lee says.
Military Muscle: Deal your workout
Here's a fun way to get a workout when you're on the road or deployed with minimal or no equipment. You have to follow some basic rules, but there are no restrictions on choice of exercises or the...
Military Muscle: Hamstrings — the other thigh muscles
We put a lot of work into our legs, hosts to the big-power muscles involved in almost everything we do. Quads, calves, abductors and adductors — women love the leg-squeeze machine — all...
Your winter workout plan: Don’t put your exercise on ice
The weather outlook for the next few months may seem grim, especially for your fitness regimen. You could hibernate like a bear until spring. You could drag through some halfhearted, irregular...
Military Muscle: Take this ‘Test’ to track your fitness
In 2006, a flight student named Olivia Degenkolb challenged me to come up with a workout that would push her to her limits in cardio, power and strength endurance. She was a very good athlete —...
Military Muscle: Stronger forearms, wrists and hands
Most people don't go below the bicep when exercising their arms. But aside from the legs, the hands, wrists and forearms are your body's most utilized muscles and bone structures.
Military Muscle: Don’t neglect your neck
You always see a lot of chest work going on in the gym and people doing exercises for the lower back. What is missing is an equal emphasis on the upper back and neck area. The resulting imbalance can...
Military Muscle: Workout for those at the tip of the spear
Your fitness regimen can be less than optimal while you're assigned to some of the more austere locations throughout the world. Places in the Middle East jump to mind. Equipment used in many of the...
Military Muscle: 5 mistakes that can wreck your fitness program
When designing a fitness program, most people don't take the proper time to think through a routine and consider not only exercise placement but also exercise applicability and correct mechanics of...
Military Muscle: Spring back into your fitness resolution
Now that spring is upon us and you're probably recommitting to a new fitness resolution, it's appropriate to come to grips with a few issues that can be roadblocks to improving your fitness...
Military Muscle: A better butt for summer — no gym needed
Spring temperatures are here, and summer is just around the corner. A beach, your swimsuit, warm sun on your face and the ice-cold beverage of your choice are all within reach.
Do-it-yourself gym
Suspension trainer inventor Randy Hetrick makes no secret of the origins of his popular device. He says that back in his days as a SEAL operator, the original TRX prototypes were fashioned out of...
Military Muscle: Body-weight exercises to help shape your glutes
These exercises can be done anywhere and target oft-overlooked areas. Start with a small number of reps and work up to bigger numbers. Under no circumstances should you think that you'll be...
Military Muscle: Work your triceps for defined arms
The muscle that really sets the arms off is not the bicep, in my opinion, but the triceps — which is also the activating muscle in 60 percent to 70 percent of arm movement.
Military Muscle: Tone your shoulders for strength, safety
The shoulder joint is unique because it relies on muscles and ligaments instead of the skeletal system for stability. The result is a large range of motion — along with a greater susceptibility...
Military Muscle: Combine exercises to maximize workouts
You don't have to be a certified trainer or a fitness guru to figure out what exercises you can link together to ensure maximum efficiency as well as effectiveness in your workout. The only limits...
Military Muscle: 2 new ways to work your abs
What does your fitness program consist of when it comes to the "ab" part of the workout? Hundreds of sit-ups or crunches? The Russian Twist? Side bends and bicycle crunches?
Military Muscle: The trainer’s workout
Here's a workout comprising my trainer's favorite exercises. It's all-encompassing, although leg-intensive, and demands top effort. It's not for novices.
Six exercises for a stronger swim season
Here are six exercises targeted to improve your time in the water — for pleasure, competition, or just to improve general fitness.
Military Muscle: Time to take PT outdoors
Temperatures are warming, and PT groups are headed outside. So what now? Are you relegated to the tired old long runs in formation, unit push-ups and sit-ups? Here are some ideas for heart-pumping...
Military Muscle: Adding agility to your workouts
Agility: (1) "Ability to move quickly and easily," Oxford English Dictionary; (2) "The ability to minimize transition time from one movement pattern to another," CrossFit's 10 General Physical Skills...
Military Muscle: Strength endurance for the upper body
This dynamite workout is designed to enhance upper-body strength endurance. I put it up on the board and my guys and gals ran through it. Be forewarned — it's not for the faint of heart.
Military Muscle: Put your back to good use
A. Understanding the basic architecture of your back is an important issue, particularly to those of us who are engaged in loaded dynamic movements.
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 some...
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 you've...
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 strongest man...
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 and...
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: Prepare for deployment with fitness gear at home
In a recent column, I talked about making your workouts reflect real life. Now, let's talk about two pieces of fitness equipment service members can use when they deploy or train for deployment....
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. I'm talking a...
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. Gyms...
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 they're all...
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...
Body Shop: Secret weapon
Do you dread the same old PT workouts? Are you looking for a tough-as-nails physical challenge?
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