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Rest

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Always rest your muscles 1 day a week. Your body needs it.

I don’t like to exercise, how do I get in shape?

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Nothing happens until something moves. Getting in shape is a combination of the self discipline of healthy eating and exercise. For the record, you don’t need to eat all healthy food and exercise two hours a day. Start replacing an unhealthy mainstay with a healthy one that you like and start exercising at an easy point and build up. Rome was not built in a day, so getting in shape takes a month or two. Keep it simple. I have created a fitness program that whether you are completely out of shape Read more

Can a commander reduce a Soldier in rank without an Article 15?

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AR 600-8-19 allows a commander to conduct an administrative reduction in some unique cases.

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Post work-out soreness

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If your body is prone to soreness after a workout, do not drink overly large amounts of juices high in lactic acid, such as orange juice. A glass is fine, but a half gallon is another story. You don’t want to delay your recovery.

I am out of shape or recovering from an injury, how should I start exercising?

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For someone new to exercising or very overweight, don’t try to start out at a superstar level. Not only will you hurt yourself, but you may get turned off and give up on exercising. I can’t tell you how many people I have seen get stress fractures trying to do too much too quick. Now that is a motivational killer! To get started and without straining to the point of pain, take a sample PT test and see where you are at (this will be your baseline to measure your progress). Secondly, start off Read more

What should I eat before a PT test?

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Eat an MRE or a cheese pizza the night before a PT test. The morning of, eat half of a peanut butter and jelly sandwich about an hour or so before the test. This loads your body with energy! Another good food to eat is a banana. NOTE: NEVER eat a candy bar before taking a PT test. By the time you get to your run, it will rob your body of energy.

Is the Army changing its PT test and what does it mean to me?

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Before answering that question, focus on today and your need to do well on the current APFT (Army Physical Fitness Test) test. That is your first priority. If you are not scoring at least a 270 or above, that should be your focus now. Secondly, the Army has talked about changing its PT test since the 1990’s and the only thing done so far is to lower the test standards for each of the age categories so that it is much easier to pass the PT test today than it was 20 years ago. Change comes slow. Read more

MSG Owens: Soldier Training, Soldier Promotions

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A NOTE FROM TOP- ASKTOP readers today I have the distinct pleasure of sharing a short essay written by a trusted friend and a professional/caring leader. I encountered 1SG Owens, as a young SSG! She displayed exceptional and intense intestinal fortitude by standing up to senior leadership (CSM,COL, MG, etc), when she felt something needed to be fixed. She was successful because she was consistently calm, factual, and professional in her approach. Her argument was always thought out with the end in Read more

Why do I need to improve my PT score?

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There are many reasons. What is the first thing anyone looks at when you arrive to your unit? Yep, PT. And with the Army getting smaller, what is going to be one of the first discriminators to kick someone out? PT. When you want to get promoted or go to schools, what do they look at? PT. You get the picture. Then, there are the health reasons. Better health translates into less sickness, more productivity, less injuries, and a happier disposition. Finally, there is the leadership aspect. Good fitness Read more

What food should I eat?

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Diet is important to your body. What you eat does makes a difference. The problem with most people is that we go from one extreme to the other. Some people only each vegetables and some people only eat meat. Some skip cookies and ice cream together whiles others live on it. Balance is key. It is ok to have a soda now and then or once a day, but don’t drink three or four. It is ok to have a cookie as a treat, just don’t eat the whole bag. To get optimum performance for your body short-and long-term, Read more

It hurts when I exercise, what do I need to do?

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If you have a sharp pain, stop immediately and go see the doctor before you make the problem worse. If you have any pain other than muscle soreness for that matter, go see the doctor. That being said, many people unnecessarily suffer lower back pain. Why? Their hip flexors and abdominal muscles are underdeveloped compared to one’s upper body strength. In this case, performing exercises such as sit-ups, crunches, and leg lefts will help tremendously when done in a balanced body plan. Keep in mind Read more

I have a PT test in a week and I am failing an event, what should I do?

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I can’t promise you a miracle in a week, but if you are failing by 10 points or less in the push-ups or sit-ups category or need to drop 40 seconds or less on your run time, there is hope. So, sticking with the premise you are failing just one event, here is a solution: one, only perform just above passing for the other events (2 extra for push-ups and/or sit-ups) to conserve energy for your weak event should help with 2-5 points; two, learn how to breathe properly when performing your exercises Read more
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