Heal Faster, Go Farther

Fitness Center

After a couple of days soaking my foot in epson salt and sporting flip flops until the swelling diminished, my foot injury from last weekend is healing up remarkably well.  It’s a good thing, too, since my list of outdoor projects and activities is growing as long as the days are this summer.  Since I’ve never been one to rush to the doctor post-​​injury or minor accident, I hobbled to the web instead to find some home remedies and explanations for my throbbing foot pain.  While I don’t advocate that you should always seek your own medical advice especially when many sources are unreliable, there are some homegrown staples and supplies that may help heal the bumps and bruises that often accompany an active lifestyle.  

Service Academy Summer Seminar — USNA

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Each year during the summer, the Service Academies offer a week long “summer camp” to incoming high school seniors interested in becoming Midshipmen or Cadets at the Naval Academy, West Point (Army) or Air Force Academy.  I have had the honor of being a guest PT instructor at the USNA Summer Seminar on one of the 0600 am workouts for the past 16 years.

With over 800 students of varying fitness levels, the PT becomes part education and part workout — teaching and practicing time tested skills to the candidates that will help them score better on fitness tests.  We also push those who came physically prepared with a challenging workout while at the same time give sensible options to those who are not physically prepared to train at a basic fitness level yet.  For instance, some will resort to knee pushups when they fail at regular pushups or do crunches when they cannot do situps fully.

How to Know if Your Diet is Plotting to Kill You

diet coke dangers

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

Favorite Workout #5: Last Week

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Here is the fifth week of the Favorite Workout of the Week series.  We did this workout with more than 30 delayed entry program SpecWar candidates, ROTC, and OCS students.  This is one of those classic workouts that you can do once a week and know you are getting a tough workout in as well as mark your progress because everyone fails at this one at some point.  This one is also a great way to simulate obstacle courses if you do not have one to train on.  The running to/​from the pullup bar, doing burpees or pushing exercises, add in some crawling and you have a simulated obstacle course workout.

3 Moves for Endurance Training

Endurance training with Nikki Fitness

Take a trip to Summer Camp with these no-​​equipment strength-​​training moves that will get you in hiking, biking and swimming shape in no time!

A Klutz-​​Free Summer

National Veterans Summer Sports Clinic

Did you know there are about a million ways to break a toe?  Well, maybe not a million but I can tell you that a door frame, an asphalt driveway, or a box of National Geographic magazines will usually do the trick.  To say I was accident-​​prone when I was a kid is pretty much an understatement.  From broken toes and arms, to endless bruises, abrasions and sprains, I was always sporting a cast or a splint of some sort.  I wish I could blame it on some right of passage into adulthood, but, alas my klutzy nature has landed me in more than one painful situation over the years, like the heavy wedge I knocked into my foot while splitting wood with a sledge hammer this past weekend.  If you find yourself exceptionally attractive to accidental incidents, it’s time to learn some simple ways to go from clumsy to carefree this summer. 

3 Simple Techniques to Help You Build More Muscle with Bodyweight Exercises

It hurt so badly. My muscles were aching and I wanted to give up; but I couldn’t.

 

I was in a lineup of 50 other exhausted players. It was the end of practice and we were doing conditioning drills.

 

“Give me 20 more!”

Combat Swimmer Stroke Technique — Now What?

Combat Swimmer Stroke

The combat swimmer stroke (CSS) is really the nick name for a modified version of the side stroke.  If you have ever seen military special ops (SEALs, EOD, SF, RECON, etc) swimming with fins on the surface, chances are it is some version of this underwater recovery stroke.  In a nutshell, it is a mix of the side stroke, breast stroke, and free style all rolled into one very efficient and fast swim stroke that enables special ops swimmers move in the water without splashes and a low profile.  Here is a three part breakdown video of the combat swimmer stroke so you understand the modified elements compared to the elementary side stroke.  CSS — 3 Part breakdown

New: 100 Push-​​Up Variations [Infograph]

Ah the push-​​up, probably one of the best exercises of all time. Who could disagree with that? (Ok, maybe the squat, but the push-​​up is certainly up there as one of the best!).  To build solid muscle and strength you need to keep you muscles guessing, which means varying up your routine and the below interactive infograph does just that! Each silhouette leads to a video of the push-​​up being performed.

The 100 Push-​​Up Variations infograph was developed by Sergeant Mike Volkin of Strength Stack 52 and Dan Delisle of PushXpro

 

Busted! 6 Weight Loss Myths that will Make You Cry

busted

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain.  Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.

Favorite Workout #4: Last Week

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This week, we did an all-​​time favorite workout that we have been doing for decades.  It truly is a classic workout and if you are ever in the area where we train, you can join us.  Especially now, as we are cycling out of the weight /​ strength cycle and merging into the running, swimming, higher rep PT cycle to prepare for crushing any fitness test.

Fitness is Relative /​ Energy Systems Are Not…

Why Bodyweight Exercises Rule!

After a challenging workout on Memorial Day this year, I posted it in the Weekly Favorite Series and received a few comments from, “this is a crazy workout and too hard to think about doing,”  to “it was not that bad if you paced yourself.”  This led me to think about how fitness is ALL RELATIVE, meaning, depending on your fitness level, workouts can easily be accomplished or not.

Toxic Tilapia?

tilapia

I was thinking a lot about my grandfather this past weekend.  He was a WWII Veteran so it was fitting to pay tribute to him as we memorialized all of the brave military members our country has lost in war.  My grandfather never talked about his military experience but he always shared stories of his fishing adventures.  You see, he and my grandmother were avid fishers in their retirement — give them a fishing pole and a bucket of bait and they were happy!  Last Friday, my husband, Mark, enjoyed a day of fishing with his dad and our neighbor, Randy, a Maine Guide and decorated Veteran from the Vietnam War.   After a day of telling lies and dropping lines, Mark returned with a beautiful fresh-​​caught salmon for dinner.  From war stories to fish tales, a good day of fishing is worth its weight in memories.  There is also something really cool about catching a fresh fish and cooking it for dinner in the same day.  It also reminds us to do our diligence when it comes to adding fish to our diet.  

An Awesome Secret to Finding New Workout Products

fitness-blog

Ever get tired of the same workout products being pushed out by massive business conglomerates? Luckily, with the help of crowdfunding, just about anyone with a new product; or even idea to bring to market can showcase their imagination, and you would be surprised at what you can find!

Never contributed to a crowdfunding campaign before? It’s easy, simply click the “contribute” or “back this project” button, and when the campaign ends (if it reached its funding goal) you will get the product you chose.

Take a look at these innovative crowdfunding campaigns going on right now.

Favorite Workout #3: Last Week

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This Memorial Day Workout — will easily be the favorite workout of the week for many weeks to come.  In the past few years, the CrossFit world has been naming workouts after American Heroes (Hero WOD).  This particular workout is called the Memorial Day Murph and was one of SDV Team 1 SEAL, LT Michael Murphy’s (CMH recipient) workouts he did prior to SEAL training.  It just so happens to be one of my long time favorites done with situps vs squats to help prepare for the PST exercises (pullup, pushups, situps)

Try the DCN Rules for Getting and Staying in Shape

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Fitness expert and inventor of Strength Stack 52 fitness cards,  Sergeant Michael Volkin, has only three main rules for staying in shape. He refers to all three of these rules as the DCNs of fitness. “If you use my rules of DCN, you will have a killer body and be healthier than ever” he claims. So what is DCN? We wanted to know too, so we asked Sergeant Volkin.

Not So Fishy

A river otter enjoys the bounty of fish along the Chesapeake watershed.

Summertime, when it finally arrives in Maine, is gorgeous around here.  The evidence of our love-​​affair with summer is apparent when every little corner shop along the backroads and highways turn into ice cream huts and clam shacks.  Our coastal waters are a seafood lover’s cornucopia with every imaginable delicacy from huge, sweet sea scallops, to succulent lobster, and fresh haddock.  Other delights like crab, clams and mussels make it hard to choose what’s for dinner!  Are you jealous yet?  Well, maybe you should be if you can’t get here for the one week in July we can officially call summer.  For all of the other weeks, the good news is that you can enjoy great health benefits from other foods if you find yourself far away from our rocky coast. 

What is a Ruck? Great Question

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For many, the term “ruck” is a new word.  Defining RUCK is difficult to someone who has never moved out with 50+ lbs in a backpack for many, many miles.  The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all your military gear, loaded for bear, over rugged terrain, infiltrating to your objective.  But the terms, ruck, hump, or forced march, all really mean getting your gear from A to B in a backpack.  Here is a question, that prompted this discussion:

Stew, I am adding backpacking to my workouts — usually 20-​​25lbs.  My buddy told me I was “rucking.”  After a google search, I see that is what I am doing, but I really have no idea what kind of pace is a ruck.  Is it a fast walk, slow jog, nice and easy walk so you can go all day?  How should I incorporate it into my workouts?

Favorite Workout #2 from Last Week

hotshirtstew

Here is a new favorite combination of running /​ swimming /​ weights and calisthenics done in a two part workout or one long session of 2–2.5 hours.   Remember there is no 30 minute gym workout that will prepare you for a day of ANY military training.  You have to put in the time /​ distances in many activities.

Use these Workout Tips to Get a Beach Body in Half the Time  

The warm weather is upon us and the skimpy clothes are coming out of the closet.  If you always wanted to look great in skimpy clothes but didn’t want to spend an hour a day at the gym, then use the below time-​​saving workout tips to tone up and look great.