Women Fight Fire with Fitness

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Former Marine Instructs Program That Aims to Move Number of Women in FDNY from Worst to Best in the Nation

While most New York Sports Club (NYSC) members are training to lose weight and look better, a group of brave women are hitting the gym with a bigger goal: to save lives and hopefully join the elite Fire Department of New York City (FDNY). NYSC is partnering with the United Women Firefighters Association by offering free training classes three times a week to women who are preparing their bodies for the FDNY Academy’s grueling physical exam.

United We Stand

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I come from a family of patriots.  We all support our Veterans, our military service men and women and our country regardless of the date on the calendar or the status of world events. My grandfather is part of the Greatest Generation as a WWII Veteran. My uncles are Veterans of the Vietnam War.  I am a the spouse of a GWOT Veteran who served our country valiantly during a career that saw both peace and conflict. So, during a time when we celebrate our Nation’s birth, it seems fitting to also thank those who graciously and unselfishly support our troops, respect our flag, and serve our Veterans.  This week, while we’re spending time with family and friends,  I want to introduce you to a couple of patriots & patriotic organizations that have inspired me. 

Favorite Workout #8: Last Week

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Spec Ops Triathlon Build Up with Leg PT

As we prepare for an upcoming Special Ops Triathlon - Night Mission (Swim, Run, Ruck), we are adding in a few combo workouts mixed with leg PT to prepare for the extra mileage and weight of the event.  This favorite workout of the week is called:

Run /​ Ruck /​ Swim and Leg PT — We will be adding mileage to this workout every week as we progress to the 5 mile run /​ 4 mile ruck /​ 1 mile swim of the Spec Ops Triathlon Workout:

Run 2 miles -  stop every 1/​2 mile and do 20 lunges

Ruck 2 miles — stop every half mile and do squats (ruck with 30–40#)

Swim /​ LEG PT:  Swim with fins 1000m

Buddy tow and Lunges on pool deck — see video link

Repeat 5 times
Buddy tow 25m
Walking lunges 25m

*if no buddy to tow — swim with sweat shirt in each hand

Lose Weight /​ Get Fit to Serve

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As the Military Gets Pickier With Recruiting, showing up to see your local recruiter out of shape, overweight, and/​or with less than average ASVAB scores will quickly crush your dreams of serving.  During the past 15 years of writing about military fitness, this is not a new problem (overweight /​ out of shape recruits), however in a period of downsizing, the military has the ability to select only those who are ready to go and fully qualified.  Here is a very common email from a young man seeking to serve his country but knows he has a journey to get there:

I want to lose weight to join the Navy however, I barely workout now, and I’m over 300 pounds. Any advice? — Rob

Sun Secrets Revealed

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Yesterday I spoke with my friend Louise and found out that she just celebrated her 90th birthday by zip lining in South America!  When she was 79 she realized that she felt old and didn’t like it so she decided to make some changes.  By 80, she had taken up jogging again after a 40 year hiatus.  At 85, she started a lecture series and wrote a book.  It’s no surprise that everyone wants to know her secret to living such a long, youthful and energetic life.  Our conversation got me thinking about the choices we make every day, both good and bad, and how the accumulation of those choices will dramatically affect us in the future.  I know it feels lame for some to talk about prevention, but stick with me. You may learn a thing or two that will help you keep pace with Louise…that is, if you can catch her!

Favorite Workout #7: Last Week (Spec Ops Tri)

Operation Craving Competition

The Special Ops Triathlon — Run — Swim — Ruck

This fine tuning of the challenging cardio events of the triathlon is now an all-​​time favorite workout.  We even made it a quarterly competition with our Heroes of Tomorrow and Special Ops Team here in Maryland.

You can arrange the run, swim, ruck of the Special Ops Triathlon in any order, but we often like to make it like a simulated mission where you have the following phases:

Career Change to Special Forces

New Workout: Devil’s Mile with Tire

If you are thinking about a career change and perhaps wanting to move out of a cubicle, travel the world, challenge yourself with a typical younger person’s profession, this email may resonate with you.  There are some things to consider from the physical demands of the training you seek, strain on relationships, monetary issues, to just name a few. However, if you are seeking a career change to any of the Special Forces /​ Special Ops world, start training hard and specifically NOW!  Here is the email question and related answers to many foreseeable issues:

Stew,  I am considering a career change from a Phys. Ed teacher to Army Special Forces. 

All Flared Up

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A couple of days ago there was word that solar flares might disrupt the precious electronics that we rely upon to survive on a daily basis.  Solar flare, which are basically explosions on the Sun’s surface, happen all the time yet most don’t carry enough electromagnetically charged particles to do much harm.  Although I never lost any connectivity or found my car inoperable, I did marvel at how powerful and potentially dangerous our Sun can be.  With the summer solstice fast approaching it seems fitting to take on that fiery ball of gas and determine once and for all how to tame its rays while still enjoying a short sleeve summer. 

A Cool Trick to Redirect Calories to Muscles Instead of Fat

glut4Want a cool trick to help your body decide how to use those calories you just ate? Exercising right before and shortly after a big meal can help to activate a protein inside your muscle cells called Glut4. GLUT-​​4 is a protein that, when increased, tells your body to put calories into muscle tissue, instead of fat cells.

The Real Dwayne Johnson ‘Hercules’ Workout

Hercules Workout

Dwayne “The Rock” Johnson stars in a new movie version of Hercules (out July 25th) and he’s given us a copy of the actual workout he used to get ready for the movie.

This is definitely not for the faint of heart. The Rock completed 1-​​hr of cardio prior to all routines.

Favorite Workout #6: Last Week

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Over the years, we have created workout plans for various fitness tests, but one thing holds true:  Practice taking the test you have to pass on a regular basis.  And if you want to crush it — do it twice.  That is right do a Double PFT.  One of our favorite Navy SEAL /​ EOD /​ Diver PST prep workouts is the Double PST arranged in the following manner:

Heal Faster, Go Farther

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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

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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