Get Off the Floor to Strengthen Your Core
The Human Performance Resources by CHAMP Blog
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3d ago
Whether it’s lifting ammo cans or loading a truck, a strong core can help you move safely and efficiently. Your core is more than just your abs: It includes lots of other muscles that stabilize your shoulders, hips, and pelvis. Your core muscles are vital when it comes to safely and properly doing functional movements too. When you’re trying to build a stronger core, variations of planks, sit-ups, and crunches are typically thought of as the go-to moves. Still, it can be hard to strengthen all your core muscles with traditional “ab routines” you do on the ground. And these movements can ..read more
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Pump up your performance—and your palate—with great grains
The Human Performance Resources by CHAMP Blog
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2w ago
By: Maria McConville, MS, RDN The beginning of each new year brings a resurgence of new diets and weight loss plans. These diets come in every shape and size. Some of the old—and new—diet plans focus on reducing calories by reducing carbs. But these diets don’t always distinguish between the carbs that give us energy and provide valuable nutrients (think fruit, vegetables, whole grains, dairy products) and the carbs that provide some energy (calories) but little to no nutrition (think candy, soda, and chips). If you’re looking for a way to try some nutritious options for carbs that give yo ..read more
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How Go for Green® contributes to the strength of our Force
The Human Performance Resources by CHAMP Blog
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1M ago
By: LTC Bethany Deschamps, PhD, RD, LD, CSCS Proper nutrition is essential for wellness and maintaining a healthy body weight—both shown to have an important impact on the overall readiness of Service Members and the “strength of our Force.” Your diet consists of all the food and beverage choices you make throughout your day. These choices provide your body with energy and nutrients for function and performance. As a registered dietitian, I know that consistently making healthy food choices—that maximize nutrient intake without overconsuming calories—ensures optimal daily performance. Encou ..read more
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Add some punch to your plate—and your immunity—with cranberries
The Human Performance Resources by CHAMP Blog
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2M ago
By: Maria McConville, MS, RDN* It’s that time of the year again, when summer’s bounty of strawberries and blueberries is long gone, and even those fruits and vegetables boasting fall’s warm hues are a near-distant memory. Now, winter’s most vibrant fruit takes center stage: Enter the cranberry. Cranberries, which are mostly water, carbohydrates, and fiber, pack a powerful nutritional punch. They contain vitamins C, E, and K, and the minerals copper and manganese. These nutrients are especially important during the winter months when your immune system can be challenged. In addition to the ..read more
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Give the gift of speaking your partner’s love language this holiday season
The Human Performance Resources by CHAMP Blog
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2M ago
By Alaina Hansom, PhD During the holiday season, it can be tempting to spend lavishly on gifts. Many people fall victim to the thinking trap that an item is better because it’s more expensive. I know I’ve certainly had my fair share of wanting the name-brand item when the generic item works just as well for a fraction of the cost. One reason why it can be tempting to spend so much financially is because gifts can be emotional. Gift giving shows someone you care about them. It says “I’m thinking of you” in physical form. But there are other (often cheaper) ways to communicate care—they’r ..read more
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How stress helped my father overcome a gambling addiction
The Human Performance Resources by CHAMP Blog
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3M ago
By: Andrew Lasso*, military family member "Change your mindset, and you will change your life." One area where this concept is incredibly true is in the way people deal with stress. The way you view stress can have a profound impact on how you operate during the countless stressful situations you deal with in life. One example that exemplifies how someone’s stress mindset changed his life—and his family’s life—is my father. When I was about to enter 1st grade, life seemed perfect for my family. I was surrounded by my 3 siblings, parents, and a dog. My father went to work every day and ca ..read more
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Weighted blankets: Can they help you sleep better?
The Human Performance Resources by CHAMP Blog
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3M ago
Have you ever heard of weighted blankets? These sleep companions have gained popularity in recent years for their potential to improve sleep quality, reduce stress, and ease anxiety. Service Members often report trouble with their sleep and can benefit from ways to optimize their sleep readiness. But does the evidence support using weighted blankets to improve sleep? Learn more about how weighted blankets work and the science behind their impact on sleep. What are weighted blankets? Weighted blankets contain fill materials—small metal chains, glass beads, or plastic pellets—to make them hea ..read more
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Self-care isn’t selfish – it’s necessary if you want to help others
The Human Performance Resources by CHAMP Blog
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4M ago
As a new mom, sometimes I feel like I’m being pulled in a million directions. I give attention to my family (including my baby, husband, and dog), career, housework, local military community, and long-distance family and friendships. So where does that leave me? In the early stages of motherhood, self-care felt like a 2-minute shower when I could squeeze it in between tasks—even those 2-minutes away from everyone that needed me seemed selfish. It felt like everything else was more urgent or more deserving of attention than me. If I didn’t attend to those people and things, I felt selfish ..read more
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Self-talk: Use the 5 Cs to talk back to unproductive thinking
The Human Performance Resources by CHAMP Blog
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4M ago
By Whitney L. Snowden Self-talk. It sounds simple but it’s actually quite complex—and powerful. Self-talk combines your conscious thoughts with your unconscious beliefs and biases about situations you experience. This “dialogue” begins during the toddler years of development as babbling. As a child grows older, self-talk quickly becomes internal, as the voice inside your head. Because of this shift, self-talk can be challenging to monitor and can easily become unproductive. Self-talk has 4 different functions: criticism, reinforcement, management, and social evaluations. Kids mainly use sel ..read more
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Embrace difficult conversations at home and work—with candor
The Human Performance Resources by CHAMP Blog
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4M ago
Charles Causey, MDIV, MSS, DMIN “Dad, why do you say longer prayers when we have company?” my 10-year-old son innocently asked. It was like a clip from the cartoon “Dennis the Menace,” but this was real. I had just finished saying grace at the beginning of supper when we had some new friends over to the house. It can be painful to receive unexpected feedback. Yet it’s tremendously helpful to any organization when there’s an environment where people can speak their minds and share openly to help the work environment. Sometimes we might receive feedback from those we supervise; other times ..read more
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