Sleep, Activity, and Nutrition

P rof e ssi o na l
contents
Professional Soldier Athlete 2
Physical Dominance 22
Cognitive Dominance 54
Emotional Dominance 80
Sustained Operations 106
Social, Family, Spiritual 132
OPORD for Life 158
Warrior Challenges 172
Resources 182

Sleep, Activity, and Nutrition

1
2 3
 modules
Professional Soldier Athlete Sustained Operations
1 Being a Professional Soldier Athlete (pg. 8) 15 Staying the Course (pg. 108)
2 Performance Triad (pg. 14) 16 Sleep: The Decisive Edge (pg. 114)
17 Fueling for the Field and Missions (pg. 120)
Physical Dominance 18 Cross Training for Fitness (pg. 126)
3 Goal Setting (SMART Goals) (pg. 26)
4 Build Strength and Toughness (pg. 30) Social, Family, Spiritual
5a Fueling for Performance (pg. 36) 19 The Strength of the Nation (pg. 134)
5b Dietary Supplements (pg. 42) 20 Soldier and Family Nutrition (pg. 140)
6 Sleep like the Pros (pg. 48) 21 Friends, Family, Faith and Fitness (pg. 146)
22 Sleep for Stronger Relationships (pg. 152)
Cognitive Dominance
7 Finding your Motivation (pg. 56) Social, Family, Spiritual
8 Sleep: The Mental Edge (pg. 62) 23 Final Check in (pg. 160)
9 Stay Sharp, Move More! (pg. 68) 24 OPORD for LIfe (pg. 166)
10 Feed your Brain through Nutrition (pg. 74)

Emotional Dominance Domain Nutrition

11 Seven Steps to Reach your Goals (pg. 82) General Sleep
12 Blow Off Steam and Stay Balanced (pg. 88) Goal setting Activity
13 Food and Mood (pg. 94)
14 Sleep: Your Secret Weapon (pg. 100)

4 5
 STATUS AS A PROFESSIONAL SOLDIER ATHLETE IS ACHIEVED
THROUGH A COMBINATION OF PHYSICAL, EMOTIONAL,
AND COGNITIVE PROWESS, OPTIMAL PERFORMANCE DURING
SUSTAINED OPERATIONS, THE ESTABLISHMENT OF A STRONG
chapter contents
AND HEALTHY SOCIAL, FAMILY AND SPIRITUAL SUPPORT Module 1: Being a Professional Soldier Athlete
NETWORK, AND MAINTENANCE OF ALL OF THESE AREAS FOR Module 2: Performance Triad
SUSTAINED SOLDIER READINESS AND RESILIENCE.

PROFESSIONAL SOLDIER
ATHLETE

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

6 7
 module
introduction
1
BEING A PROFESSIONAL SOLDIER ATHLETE

What exactly is a
Being a Professional Professional Soldier Athlete?
Soldier Athlete A PROFESSION is a calling that requires intensive
preparation, specialized education and continuous
learning and development of skills.

U very
• As a member of the U.S. military, you are part of a

D YO The Soldier’s Creed provides the perfect description

DI W • Being the
elite group—less than 1% of the U.S. population

KNO ? ical, emotional

earns privilege of military service. of the profession of arms to which you belong. As a
an American Soldier brings many tough phys- member of the profession, you vow to:
and cognitive demands that most • Be disciplined
people cannot endure. Soldiers thrive in these conditions. • Be physically and mentally tough
• Your extraordinary ability to master these demands clearly • Be trained and proficient
defines you as a Professional Soldier Athlete. • Always maintain your arms,
equipment and yourself

THE SOLDIER’S CREED

I am an American Soldier.
I am a warrior and a member of a team.
I serve the people of the United States,
and live the Army Values.
I will always place the mission first.
I will never accept defeat.
I will never quit.
I will never leave a fallen comrade.
I am disciplined, physically and mentally
tough, trained and proficient in my
warrior tasks and drills.
I always maintain my arms,
my equipment and myself.
I am an expert and I am a
professional.
I stand ready to deploy, engage,
and destroy the enemies of
the United States of America in
close combat.
I am a guardian of freedom and
the American way of life.
I am an American Soldier.

8 9
 module
2
1
BEING A PROFESSIONAL SOLDIER ATHLETE

A SOLDIER requires no definition.

The PERFORMANCE TRIAD

can help you improve as a

Using the Performance Triad’s scientifically-proven

principles of sleep, activity and nutrition to target
changes in your daily routine will help you become
stronger, faster, leaner and mentally sharper.

Small changes to your

daily routine can make a
big difference

10 11
 P r o f e s s i o na l
module

Module 1: Leader’s Guide Sleep, Activity, and Nutrition

1
Learning Objectives:
1) Understand and discuss what it means to be a Professional
Soldier Athlete.
2) Identify areas where you can improve to become a better
Professional Soldier Athlete.

PREPARE: resources
 Review the Professional Soldier Athlete module.
 Review the module Resources. Read This!
• CJCS White Paper: America’s Military — A Profession of Arms:
http://bit.ly/ProfArms_Paper
OPTIONS FOR GROUP DISCUSSIONS: • Profession of Arms - Military Review Special Edition 2011:
http://bit.ly/POA_Mil_Review
 Review the module with your team.
 Discuss what it means to be a member of the “profession of arms” and the
Watch This!
• The Profession of Arms Official Video:
responsibilities that come with being a Professional Soldier Athlete. http://bit.ly/POA_Video
 Discuss the similarities and differences between a Soldier and an athlete.
Explore This!
• Center for the Army Profession and Ethic Website:
PRACTICAL EXERCISE OPTIONS: http://cape.army.mil/

 Share with your Soldiers one area where you want to improve as a Profes- Download This!
sional Soldier Athlete. • Performance Triad App
 Have Soldiers talk about and identify areas where they want to improve
their performance as a Professional Soldier Athlete.
The Profession of Arms
AAR: The Army is an American Profession of Arms, a vocation comprised
Discuss what a Professional Soldier Athlete is. of experts certified in the ethical application of land combat power,
 What examples did you use in describing a Professional Soldier Athlete? serving under civilian authority, entrusted to defend the Consti-
tution and the rights and interests of the American people.
 How did it make your Soldiers feel?
 What, if any, barriers are there? The Professional Soldier
An American Professional Soldier is an expert, a volunteer certified
in the Profession of Arms, bonded with comrades in a shared
identity and culture of sacrifice and service to the nation and the
Constitution, who adheres to the highest ethical standards and is
a steward of the future of the Army profession.

12 13
 introduction module
2
PERFORMANCE TRIAD

Performance Triad
SLEEP—your secret weapon
A s a member of the Profession of Arms you are expected to be ready
to defend our nation. The Performance Triad is all about YOU, your
mission, and your readiness. It outlines how Sleep, Activity, and Nutrition POOR SLEEP
can improve your physical, mental, and cognitive dominance.

While each component of the Performance Triad is important, your perfor-

mance is optimized when you focus on all three areas together. slower poor decreased increased feeling fatigue poor decreased
reaction decision marksmanship accidents depressed food stamina
The need to optimize human performance is even more important in the time making accuracy choices
future as we push towards the squad as the foundation of the decisive
force. You will be operating in more physically demanding environments,
where physical, mental, or cognitive overmatch can serve as a single point
of failure or success for military missions.
SLEEP
I D YOU • More sleep leads to quicker reaction times,

KNO ?
Optimize your performance: D W improvements in decision making and better
targeting (9% improvement in free-throw and
3-point shooting accuracy).
SLEEP—your secret weapon • Fewer than 4 hours of sleep increases the chance of feeling
depressed and linked with making poor choices.
• Poor sleep and sleep loss can lead to accidents and injuries on
the job.
ACTIVITY—stronger, faster, fitter
ACTIVITY
• After 4 days of poor sleep, your max bench press decreases
NUTRITION—the right fuel at the right time by 20 lbs.
• Sleep loss can lead to laziness, less stamina, and binge drinking.

NUTRITION
“We must also begin to view health as more than • Good sleep is linked with greater weight loss.
simply healthcare, and transition the Army to an • Poor sleep is linked with eating more desserts and sweets.
entire system for health that emphasizes the
performance triad—sleep, activity and nutrition— HEALTH
as the foundation of a ready and resilient force.” • Poor sleep is linked with increased mental distress, obesity,
heart disease, high blood pressure, asthma, stroke and arthritis.
— The Army Posture Statement
25 March 2014

14 15
 introduction module
2
PERFORMANCE TRIAD

ACTIVITY—Stronger, Faster, Fitter NUTRITION—Right Fuel at the Right Time

SUBOPTIMAL ACTIVITY SUBOPTIMAL NUTRITION

reduce decreased increased poor increases poor obesity chance of chance of

recovery Soldier weight & food disease risk sleep depression anxiety
from injury performance body fat choices quality

SLEEP SLEEP
I D YOU • Routine physical activity is linked with
I D YOU • Poor nutrition and obesity are linked with poor

KNO ? KNO ?
D W improved sleep. D W sleep quality.
• Watching too much television and excessive • Caffeine within 6 hours of bedtime can impair
computer use is linked with poor sleep. sleep.

ACTIVITY ACTIVITY
• Inactivity, smoking, being overweight and a history of injury • Optimal nutrition improves performance and exercise recovery.
decrease Soldier performance by ~10%.
• Carbohydrates and proteins replace energy stores and help
• Regular physical activity helps improve depression and anxiety. muscles heal.
It can be as effective as medications for some people.
NUTRITION
NUTRITION • Eating healthy foods lowers the chance of depression.
• Physical inactivity is linked to eating fewer fruits and vegetables, • Unhealthy, processed foods are linked with increased rates of
drinking more sodas, and eating unhealthy snacks. depression and anxiety.
• A small amount of caffeine can improve short-term muscular
strength and make exercise seem less strenuous.
HEALTH
• Being overweight has been related to increases in musculo-
HEALTH skeletal injury, illness and healthcare costs versus those with
• Sitting more than 10 hours per day results in a 34% higher normal weight in the military.
chance of dying. This is true even if you exercise regularly.

16 17
 introduction module
2
PERFORMANCE TRIAD

Performance Triad

AZIMUTH CHECK!
7 TARGETS: FIND YOUR WEAKEST LINK
1) How much sleep do I get a night? ___ hours
There are 7 main Performance Triad targets. 2) How many steps do I get a day? _______ steps (1 mile = 2,000 steps)
Take a moment to check how you are doing on 3) How many servings of fruits and vegetables do I get in a day? __ servings
these targets on the next page. 4) Do I typically eat or drink something with caffeine in it within 6 hours
of bedtime? ____ (Yes/No)
Pick one area YOU can target to help improve 5) How many days of resistance (strength) training do I include each week?
your performance. (____ days) Do I include agility training? _______ (yes/no)
6) How many minutes of moderate intensity exercise ( ____ min) and vigor-
ous intensity exercise ( ____ min) do I perform in a week?
7) After strenuous exercise, when do I re-fuel? ___ minutes after exercise

MY TARGET FOR IMPROVEMENTS:#_______

18 19
 P r o f e s s i o na l
module

Module 2: Leader’s Guide Sleep, Activity, and Nutrition

2
Learning Objectives:
1) Review and share the Performance Triad Guidebook.
2) Identify your target area for improvement.

PREPARE: Introduction to the Guide

 Review the module and available resources. This guide is easy to use and is designed for Soldiers, leaders, small groups,
 Review the Professional Soldier Athlete Module. squads and units. When counseling on readiness, it’s a great one-on-one tool.
These are perfect to review during the recovery phase at the end of physical
training or in between training events.
OPTIONS FOR GROUP DISCUSSION:
 Review the module with your team. 7 Domains and 24 modules
 Discuss and share how decrements in one area can lead to performance The Performance Triad optimizes Soldier performance and readiness through
issues. encouraging health and fitness through proper Sleep, Activity,and Nutrition.
 Review and discuss the Performance Triad Targets and areas for improvement.
Modules
PRACTICAL EXERCISE OPTIONS: It only takes about 10–15 minutes to review a complete module and the
investment will pay large dividends toward individual Soldier and unit readiness.
 Help Soldiers talk about and commit to one area of improvement. Each module addresses a specific topic related to Goal Setting, Sleep, Activity
 Have Soldiers write it down in their book. or Nutrition and note the “Targets” in each. These assist with goal setting and
range from Marksman, Sharpshooter and Expert.
 Have Soldiers monitor their performance target over time.
Leader’s Page
AAR: Tools in this section help you coach, mentor, and teach the module. It will help
Discuss with Soldiers what the Performance Triad means to them. you prepare, provide options for group discussion and practical exercises, as
 How does this relate to being ready to fight? well as tips on how to reinforce the message.
 Who wants to be the point of failure in the mission?
 How can we implement these modules?
Resources
• Each module has a resource page to help the Soldier dig deeper and learn
more about the information covered.
• Resource include links to websites, videos, and articles.

20 21
 THE PROFESSIONAL SOLDIER ATHLETE IS A STRONG, FIT,
FIGHTING MACHINE ABLE TO PHYSICALLY DOMINATE THE ENEMY.
chapter contents
HEALTHY SLEEP, ACTIVITY, AND NUTRITION COMBINE TO Module 3: Goal Setting (SMART Goals)
OPTIMIZE SOLDIERS’ PHYSICAL ABILITIES AND STRENGTH.
Module 4: Build Strength and Toughness

Module 5a: Fueling for Performance

PHYSICAL DOMINANCE Module 5b: Dietary Supplements

Module 6: Sleep like the Pros

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

22 23
 goal setting module
3
BE S.M.A.R.T. ABOUT SETTING GOALS

Be S.M.A.R.T.
about setting goals
T he ability to manage goals in your day-to-day life is critical not
only to you and your family, but also to the overall success of your Use the SMART acronym to help you
unit. Personal and unit performance are built around developing and develop goals that will help you cross
achieving goals. the finish line!
The goal setting process begins by defining a goal that is personally
meaningful and then developing the tangible steps to create a well-
documented path to success. This goes well beyond traditional list-making,
becoming instead, a personal action plan and involving a great level of
commitment from the individual.
S M A R T
Specific Measurable Attainable Realistic Time-bound
• The more specific and harder (but attainable)

OU
goals you set lead to higher achievement than

DID Y
Specific:: Point out with clarity and detail exactly WHAT

?
easy goals.
it is that you would like to achieve. The more detail, the

K N OW • If you write down your goals, share it with a

friend and give weekly updates you are likely to
better the results.

complete your goals 75% of the time. Measurable:: Spend time developing criteria and tools
that you will use to measure your progress towards the
• Getting regular feedback enhances goal attainment of your goals.
achievement.
Attainable:: Identify goals that you have the skills and
abilities to achieve. (For example, a goal to lift 1000
pounds is unattainable).
Realistic: Given your time, money, resources and
level of skill, you will be able to achieve these goals
successfully. Be realistic, but always aim high.
Time-bound: Set a deadline for the achievement of your
goals and objectives using a reasonable timeline.

Be S.M.A.R.T.!

24 25
 goal setting module
3
BE S.M.A.R.T. ABOUT SETTING GOALS

Make a S.M.A.R.T. Goal

Goal: I will improve my cardiovascular health. TARGETS
S.M.A.R.T. Goal:: I will run for 30 minutes, three days/week for the next Expert: Find an accountability partner to help you with your
two months. SMART goal.
Goal:: I will eat healthier. Sharpshooter: Set a SMART goal in one target area (Sleep,
S.M.A.R.T. Goal:: I will eat at least one serving of vegetables at each meal Activity, Nutrition).
for the next three months.
Marksman: Find your weakest area of the 7 Performance Triad
Goal:: I will get more sleep. targets (Module 2).
S.M.A.R.T. Goal:: I will be in bed eight hours before I have to wake up for
five nights/week for the next month.

My Performance Triad Goal is:

S Specific: Point out with clarity and detail exactly WHAT it is that you would
like to achieve—the more detail, the better the results.

M Measurable: Spend time developing criteria and tools that you will use to
measure your progress towards the attainment of your goals.

A Attainable: Identify goals that you have the skills and abilities to achieve.
(For example, a goal to lift 1000 pounds is unattainable). Make it a S.M.A.R.T. Goal:

R Realistic: Given your time, money, resources and level of skill, you will be
able to achieve these goals successfully. Be realistic, but always aim high.
‰‰ Specific?
‰‰ Measurable?
T Time-bound: Set a deadline for the achievement of your goals and
objectives using a reasonable timeline. ‰‰ Attainable?
‰‰ Realistic?
‰‰ Time-bound?
Your S.M.A.R.T. Goals:

Make it Stick!
‰‰ Write it down. I will…
‰‰ Tell someone about it. Who?
‰‰ Share weekly updates with him or her.

Move steadily toward the Goal!

Ensure you get feedback on your goal. Examples:
‰‰ Track your sleep daily for 1 week.
‰‰ Count your steps daily over 1 week.
‰‰ Weigh yourself at the same time each day.

26 27
 P r o f e s s i o na l
module

Module 3: Leader’s Guide Sleep, Activity, and Nutrition

3
Learning Objectives:
1) Learn the SMART method of setting goals.
2) Develop a SMART goal in one Performance Triad target area.

PREPARE:
resources
 Review the module and resources.
 Review the 7 Performance Triad Targets (Module 2). Read This!
 Consider talking to your Master Resilience Trainer (MRT) about strategies • ArmyFit Tip Card: http://bit.ly/ArmyfitCard
for goal setting.
Watch This!
OPTIONS FOR GROUP DISCUSSION: • Making S.M.A.R.T. Goals Video:
http://bit.ly/makeSMARTgoals
 Review the module with your team.
Explore This!
 Review the video about SMART Goal Setting at: • http://Armyfit.army.mil Search “Goal Setting”
http://bit.ly/makeSMARTgoals
• Strategies for Goal Setting: http://bit.ly/goalsettingstrategies
 Consider showing your squad this video about a baby with a goal:
http://bit.ly/babygoal • Goal Setting-forget the hype, what does the research say?
http://bit.ly/goalsettingresearch

PRACTICAL EXERCISE OPTIONS: notes

 Have Soldiers pick one health behavior from the Performance Triad target
areas for improvement.
 Help Soldiers make a goal that is SMART— S-Specific,
M-Measurable, A-Attainable, R-Realistic, T-Time-bound
 Discuss some of the Soldiers’ goals—are they SMART?
 Have Soldiers commit to a goal and monitor their performance.
 Meet with each Soldier for individual counseling about their plan.

AAR:
Discuss with Soldiers what makes a goal a SMART goal.
 What are the pros and cons?
 What did they do differently?
 How are they feeling?
 What, if any, barriers are there?

28 29
 activity module
4
BUILD STRENGTH AND TOUGHNESS

Build Strength
and Toughness a profession
of strength
A s a Professional Solder Athlete, you need to be strong. Performing
Soldier tasks, carrying equipment, loading and unloading vehicles,
and performing combatives all require great physical strength.
Strength training is a fundamental part of your physical
fitness as a Soldier. Perform strength training 2–3 times
per week using all 7 major muscle groups to develop the
DON’T QUIT strength you need.
Did you know that strength improvements during the first 6 weeks of a
strength program only build the nerve connections to your muscles?

To actually build muscle tissue, you have to stick with a program for 6
weeks and longer!
Essential Seven for Strength
Try the exercises listed to build functional strength as a Professional
CARRY THE LOAD Soldier Athlete.
Strength training improves your ability to carry loads or wear body armor
by up to 30%! This should motivate every Soldier to do strength training so
they can carry their own load!
1 PUSH
Pushups
BUILD TOUGHNESS
Regular strength training can reduce your risk of injury by up to 50% in Bench Press
some studies.

Strength training builds resilience in your bones, muscles, tendons, and lig-
aments. This is critical to performing in all types of training and operational PULL 2
environments.
Rowing
CHALLENGE YOURSELF
Your body will only adapt to what you ask it to do—so if you don’t advance Carrying
your program in sets, reps, and weight you will not improve your strength!

3 VERTICAL PUSH
Military Press
Overhead Press

30 31
 activity module
4
BUILD STRENGTH AND TOUGHNESS

TARGETS
Expert: Perform a balanced resistance training program 2–3
days per week for 90 days. Use the Essential Seven as your base.

Sharpshooter: Pick one strength exercise to track your progress

4 VERTICAL PULL on this month.

Chin-Up, Pull-Up Marksman: Improve your weakest APFT event with strength
training.
Straight Arm Pull

Test Your Strength

SQUATTING 5
Squats — Step Ups Plan
1) Check out the basics of testing your strength and finding a “1 Rep-
Leg Press etition-Maximum” at the HPRC website. bit.ly/1RepMaxHPRC
2) Test your strength on an exercise related to the APFT, a Soldier
task, or one of the Essential Seven.

Execute
6 LUNGING 1) Follow your strength program for at least two months, including
your new strength exercise in your workouts and progressing it
Lunges as needed.
Deadlifts 2) Remember to use an appropriate warm-up and follow any safety
protocols (like using a spotter).

Evaluate
CORE/
ABDOMINALS 7
1) Retest your “1 Repetition Maximum” for that
movement each month.
Quadraplex, Swimmers 2) What did you learn from targeting this exercise
in your program? How can you apply this to
V-ups, Leg Tucks other exercises?

32 33
 P r o f e s s i o na l
module

Module 4: Leader’s Guide Sleep, Activity, and Nutrition

4
Learning Objectives:
1) Explain why resistance training is important for a Soldier.
2) Describe the Essential Seven exercises of a varied total body
resistance training workout.

PREPARE: resources
 Review the module and resources.
 Be prepared to help Soldiers select targeted strength exercises to assist Read This!
with their APFT or with Warrior tasks and Battle Drills they want to improve. • Strength Drills from FM7-22, Chapters 6 and 9
Use This!
OPTIONS FOR GROUP DISCUSSIONS: • ‘Get Fit, Not Injured!’ Poster:
https://usaphcapps.amedd.army.
 Review the module with your team. mil/HIOShoppingCart/viewItem.
 Discuss how to select target exercise and progress the weight/sets/reps. aspx?id=578
 Use the Essential Seven to create sample programs. Watch This!
• Human Performance
PRACTICAL EXERCISE OPTIONS: Resource Center:
http://hprc-online.org/physical-fit-
 Discuss the benefits of strength training for Soldiers. ness/tools-apps-videos/videos
 Have Soldiers discuss the importance of strength to Warrior Tasks and Explore This!
Battle Drills. • HPRC Exercise Resources:
 Review the tools for monitoring and progressing strength training programs. http://bit.ly/HPRC-Exercise

 Discuss matching strength exercises to APFT events or other goals.

Use the Essential Seven.
notes
AAR:
Discuss with Soldiers the Essential Seven for strength training and their strength
testing experience.
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

34 35
 nutrition module
5a
FUELING FOR PERFORMANCE

Fueling for Performance

P roper fueling is all about getting the right nutrients at the right time Optimal
to maximize your training results. Nutrient timing before, during, and Fueling
after workouts helps you perform at your best and makes a difference in
how prepared you will be for your next mission. Your body is like a
high performance
vehicle. It needs to be filled
with high quality fuel and the
OU right fluids to get maxi-
DID Y
KNOW ?
mum performance.

• Fueling before you exercise protects muscle tissue and

increases energy levels during physical training. Research In order to fully rehydrate after exercise and replace fluids lost:
has shown that fueling before training improves overall 1) Weigh yourself before and after exercise.
performance by 25–50%. 2) Calculate body weight lost in lbs.
3) Drink (or eat fruit) to replace fluid losses. Check out the Fluid
• Being dehydrated can decrease performance by almost Replacement Guidelines below.
30%. Hydrating before, during and after your workout can
guarantee a great training session and will keep you from
falling out. Fluid Replacement Guidelines

• By fueling immediately after exercise, you can increase your

within the first few hours after exercise

muscles’ energy stores and improve recovery by 50%. 160-192
ounces

Fluid to be Replaced (ounces)

• Eating fruits and vegetables can help with fluid replacement.
Foods such as watermelon, grapes, celery and cucumbers
are great for rehydration!
80-96
ounces

40-48
ounces
20-24
ounces
0

1 2 3 4
pound pounds pounds pounds

Weight Lost (lbs)

36 37
 nutrition module
5a
FUELING FOR PERFORMANCE

Start strong, stay strong, finish strong! TARGETS

Plan your meals like you plan your workouts! Strategies for eating and Expert: Weigh yourself before and after your workout sessions
hydrating before, during, and after physical training are essential. this week to determine your fluid needs.

Sharpshooter: Recover right! Refuel 30–60 minutes after

strenuous exercise sessions this week.
START
Marksman: Eat a power snack before strenuous exercise
STRONG sessions this week.
Top off fluids and put fuel i n your tank before you go!
Eating Your optimal power snack choice will depend on how soon you will be training.
 a small meal or snack and being well-hydrated before physical training:
u Maximizes performance u Increases endurance WHEN FUELING 2–4 HOURS BEFORE EXERCISE, TRY:
Protects muscle tissue peanut butter and jelly sandwich + low-fat milk + water
u u Helps control appetite deli sandwich + orange + water
pasta, chicken + small salad + water

START STRONG
yogurt, low-fat granola + berries + water

POWER SNACK
STAY WHEN FUELING 1–2 HOURS BEFORE EXERCISE, TRY:
peanut butter and banana + water
STRONG yogurt and berries + water
½ turkey sandwich and apple + water
Replenish fluids and refill as needed. granola bar + low-fat milk + water
WHEN FUELING LESS THAN 1 HOUR BEFORE EXERCISE, TRY:
FLUIDS + FUEL banana, yogurt
Staying well-hydrated For training sessions lasting more than 16 oz. sports drink
60 minutes, refueling with 10–20 grams small granola bar + water
during exercise:
of carbohydrates every 20–30 minutes:
u Maximizes performance Always stay hydrated during your training sessions and fuel during longer training sessions.
u Reduces the risk for injury u Sustains performance
u Maintains energy levels Protects muscle tissue WHEN TRAINING LESS THAN 1 HOUR, TRY:

STRONG
u

Improves recovery water

STAY
u
WHEN TRAINING MORE THAN 1 HOUR, TRY:
banana + water
energy gel + water
12 oz. sports drink + water
FINISH
STRONG Recovery starts immediately after you finish training. Recover right by drinking fluids
immediately after training, followed by a meal or snack and additional fluids within 30–60 minutes.
Finish by refilling your tank and fluids.
FOR RECOVERY SNACKS TRY:
hard boiled egg + banana + 12 oz. sports drink
The best way to end a workout and prepare for the next is to replace fluid loss
STRONG

12 oz. chocolate milk (dairy or soy)

FINISH

and fuel shortly after training. Refueling with a 4:1 ratio of carbohydrates to graham crackers + banana + yogurt + water
protein and replacing fluid loss 30–60 minutes after exercise: 
FOR RECOVERY MEALS TRY:
u Protects muscle tissue oatmeal + banana + hard boiled egg + low-fat milk + water
u Improves energy levels after training rice or pasta + fish + orange + steamed vegetables + water
u Controls appetite whole grain turkey sub w/vegetables + grapes + water

38 39
 P r o f e s s i o na l
module

Module 5a: Leader’s Guide Sleep, Activity, and Nutrition

5a
Learning Objectives:
1) Explain why nutrient timing and refueling are important.
2) Describe appropriate fueling techniques (before, during, and after
physical training).

PREPARE: AAR:
 Review the module and nutrition information. Discuss with Soldiers the different fueling and hydration strategies used before,
during, and after physical training.
 Review material under ‘Read This!’ Have some examples of refueling
before, during and after training. Use a personal example for teaching.  What were the pros and cons?
 Hang poster listed under ‘Use This!’  What did they do differently?
 How did they feel?
OPTIONS FOR GROUP DISCUSSIONS:  What, if any, barriers were there?

 Review the module with your team and provide Soldiers with the tip card.
resources
 Discuss how to prepare for regular physical training.
 Discuss nutrient timing for an extended endurance activity. Read This!
• Nutrient Timing and Training Guide:
 Discuss examples of foods/beverages to use after strenuous activity.
http://bit.ly/warfighternutrition
 Discuss the importance of staying hydrated before, during and after • Eat Right and Get Results: Nutrition Tips
physical training.
for the Soldier Athlete Tip Card at:
http://bit.ly/nutritiontipcard
PRACTICAL EXERCISE OPTIONS: • AR 40-25, “Nutrition and
 Help Soldiers create a list of food/beverage (fuel) choices to use this week Menu Standards for Human
before, during and after physical activity and strenuous missions. Have them Performance Optimization”:
track how it helps improve their mental focus and physical performance. http://bit.ly/AR4025

 Have Soldiers weigh themselves before and after physical training. Help Use This!
them calculate their fluid needs and develop fluid replacement strategies. • Fuel for Performance Poster:
http://bit.ly/fuelforperformance
 Practice nutrient timing for physical training this week.
 Have Soldiers monitor their performance and adjust their plan to meet their
Watch This!
performance needs and goals. • Soldier Athlete Nutrition:
http://bit.ly/performancenutrition
Explore This!
• Human Performance Resource Center—Nutrition:
http://bit.ly/HPRCnutrition

40 41
 nutrition module
5b
DIETARY SUPPLEMENTS

Dietary Supplements Taking a Dietary Supplement?

Try food instead to maximize performance and save money!
The Good, the Bad, and the Ugly

D ietary supplements are products you take that contain a “dietary

ingredient” such as vitamins, minerals, amino acids, and herbs or
botanicals. They come in many forms, including tablets, capsules, pow- Weight Loss
Try these to lose weight
and boost energy
Water
Whole Grains
ders, energy bars, and liquids. Supplements Fruits & Vegetables
or Energy
While certain dietary supplements can be beneficial for physical perfor- Boosters Green Tea
mance and health, it is important to know that dietary supplements are
not regulated. This means that quality, safety and effectiveness are not
guaranteed. Because of the quality control issues, it can be hard to make
smart choices. By knowing about the potential problems linked to dietary
supplements and how to choose supplements safely, you can avoid wast- Try these to promote Chicken
muscle growth Fatty Fish & other
ing your money and possibly risking your health.
Bodybuilding Seafood
The Good Supplements Eggs

D YO U • Creatine Beans

DI W
monohydrate has been shown to make

KNO ? high-intensity activity, such as sprinting and climbing.

small boosts in warfighters’ upper body strength and Nuts & Seeds
their performance during repeated short bouts of

• Supplementing with whey protein has been shown to improve upper Try these for a good Cottage Cheese
body strength, lean mass, muscle recovery and body composition. source of BCAAs Fish & other
Branched- Seafood
• Caffeine doses of up to 200 mg can increase cognitive performance; Chain Meat and Poultry
doses of 2–6 mg/kg body weight are associated with improved physi- Amino Acids Nut & Seeds
cal performance.
Dried Whole Lentils
The Bad
• Many dietary supplements, especially those with “proprietary” blends,
contain little to none or too much of the key ingredients. Many also
Try these for a source of Milk
contain ingredients not listed on the label. whey or casein Cottage Cheese
• A majority of dietary supplements’ claims are not supported by Whey or
Casein Ricotta Cheese
research and are not proven to be effective. Protein Yogurt
The Ugly
• Nearly 25% of sports-focused dietary supplements, such as those
intended for weight loss and bodybuilding, are contaminated with
steroids and other illegal substances.
• Approximately 70% of U.S. supplement companies fail to meet the
YO U
DID W vitamins, minerals, antioxidants, and fiber.
These performance nutrition food choices also provide

KNO ?
FDA’s manufacturing standards.
• Nearly 50,000 adverse events occur each year as a result of dietary
supplement use. This includes heart problems, liver failure, and death.
42 43
 nutrition module
5b
DIETARY SUPPLEMENTS

MAXIMIZE YOUR PERFORMANCE by following a proper performance nutri-

tion plan, exercising regularly and getting quality sleep. Dietary supple- Don’t waste your money or risk your
ments are not magic bullets—they can’t make up for poor food choices. health! Follow these simple steps to
It is ALWAYS better to choose food first because evalulate dietary supplements:
supplements: A) Make a list of all the dietary supplements you use or are thinking about
• are not tested or approved by the FDA prior to market using and how much they cost.
• are often unnecessary B) Examine each label and answer “yes” or “no” to the following questions:
• can be dangerous 1) Is it 3rd-party certified/verified?
• don’t taste as good or satisfy your body
2) Does it contain five ingredients or less?
WARNING! The most commonly tainted dietary supplements are those
intended for: 3) Any ingredients listed as “blends,” “proprietary blends,” or
• Bodybuilding “delivery systems” on the label?
• Weight Loss 4) Can you pronounce the names of all the ingredients?
• Sexual Enhancement 5) Is the total amount of caffeine indicated? Is the amount no
If you decide to take a dietary supplement, be smart! Use Operation more than 200 mg/serving/day?
Supplement Safety (OPSS) for more information. Before taking a supple- 6) Is there NO promise of a “quick fix”?
ment, ask yourself:
7) All ingredients with a “daily value” (DV) established and
• What’s in it?
DV nutrients no more than 200% (except fish oil and
• Does it work?
glucosamine)?
• Is it safe?
• Do I really need it?
Time to Evaluate!
Choose your supplement wisely. When shopping for a particular dietary Add up the “yes” answers. If the total is more than 4, the
supplement, look for evidence of third party testing on the label. This supplement is okay; if the total is less than four, the supple-
ensures:
ment is a “no go” or recommend getting more information
• What is on the label is inside the bottle—and nothing more
or seeking advice from a healthcare professional.
• Quality manufacturing practices
• Check out NSF Certified for Sport for more information:
http://www.nsfsport.com Need additional help deciding whether taking a supplement is
worth it? Check out the DoD Supplement Classification System at:
When using a dietary supplement, remember to: http://bit.ly/dietarysupplementclass
• Take no more than the recommended serving size—more is NOT better!
• Stay hydrated! Taking certain dietary supplements increases the risk for Safety
dehydration. < Minimal Low Moderate High
For more information, click here: http://bit.ly/hprcdietarysupplements Concern Concern Concern Concern

Do not let adverse events from dietary supplement use go unreported! High
Potential
• Use the Natural Medicines Watch (current method of choice by the DoD)
Benefit

1) Go to Natural Medicines Comprehensive Database: Moderate

Potential
http://bit.ly/naturalmedicinedatabase
2) Click on the Natural Medicines Watch icon Low
3) Complete the electronic form Potential

44 45
 P r o f e s s i o na l
module

Module 5b: Leader’s Guide Sleep, Activity, and Nutrition

5b
Learning Objectives:
1) Describe how to ensure supplements are safe to take.
2) Discuss why supplements may not be the best choice for performance.

PREPARE: resources
 Review the module and dietary supplement information.
 Review material under ‘Read This!’ Read This!
• Operation Supplement Safety—For the Warfighter:
 Hang poster listed under ‘Use This!’ http://bit.ly/opsswarfighter
 Evaluate a supplement using the Evaluate a Supplement Card. • Supplement Evaluation Card and Evaluation Questions:
Be prepared to discuss. http://bit.ly/supplementevalcard
OPTIONS FOR GROUP DISCUSSIONS: • TB MED 507, “Heat Stress Control and Heat Casualty
Management”: http://bit.ly/TBMED507
 Review the module with your team.
Use This!
 Watch dietary supplement videos under ‘Watch This!’ and discuss talking • Fuel for Performance Poster: http://bit.ly/fuelforperformance
points.
• OPSS Ripped or Ripped Off Poster: http://bit.ly/ripped_off
 Provide supplement evaluation card and questions.
Watch This!
 Discuss the benefits of using food to fuel performance instead of dietary • The dietary supplement industry:
supplements. http://bit.ly/bodybuildiingsupplements
 Discuss the importance of evaluating a supplement before use. • How to evaluate a dietary supplement:
http://bit.ly/supplementevaluation
PRACTICAL EXERCISE OPTIONS:
Explore This!
 Have Soldiers explore the OPSS website to learn more about a supplement • Human Performance Resource Center
they are interested in. (HPRC)—Dietary Supplements:
 Look at 3 supplement labels with your Soldiers and answer questions on http://bit.ly/hprconline
the supplement evaluation card. • The U.S. Food and Drug Administration
(FDA)—Dietary Supplements:
 Have Soldiers identify at least one supplement company that has a
http://bit.ly/fdadietarysupplements
third-party verification label.
• Natural Medicines Comprehensive Database:
AAR: http://bit.ly/naturalmedicinedatabase
Discuss with Soldiers the pros and cons associated with dietary supplements and Download This!
evaluation techniques to use when deciding whether to take a dietary supplement.
• Operation Supplement Safety (OPSS) App
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

46 47
 sleep module
6
SLEEP LIKE THE PROS!

World Class athletes

Sleep like the Pros! make sleep a priority.

S leep plays a vital role in maintaining a healthy body and mind. Sleep
promotes peak performance, helps fight infections, and helps to
maintain healthy weight. Healthy sleep habits promote length and quality
of sleep, both of which are important for your best performance.
“important
Sleep is extremely

OU
to me—

DID Y
I need to rest and recover

KNOW ?
in order for the training
I do to be absorbed by
my body.
— Usain Bolt
”
SUFFICIENT INSUFFICIENT Olympic Champion and world record
holder for 100m and 200m sprint
SLEEP SLEEP
PERFORMANCE RELATIONSHIP I think sleep is as important
Scientific studies have When you don’t get as [diet and exercise]”
shown that more sleep enough sleep you tend — Grant Hill
results in improved to become irritable NBA Basketball player
sprint times and marksmanship and distracted. It adversely
accuracy. impacts your sense of well-being
and sex drive. As a result, poor
sleep may affect your personal
THIS IS HOW
PHYSICAL HEALTH relationships. THE PROS SLEEP Tiger
Sleep stimulates the
release of growth hor- Woods
mones, which leads to IMPAIRED DRIVING 4 hours
muscle growth, bone Sleep-deprived individuals Venus
building, fat burning and perform similarly to or Williams
helps athletes recover worse than those who are
and learn. intoxicated while driving.
8 hours

MENTAL ACUITY
In scientific studies
of the impact of sleep
COGNITION Nick
on performance, even Sleeping 5 hours or Foles
30 minutes more sleep less a night for 5 days
results in 20% cogni- Lebron 8 hours
or a 30 minute nap resulted in
improved performance and men- tive decline. James
tal sharpness. 12 hours

based on article by Zach McCann, http://espn.go.com/blog/playbook/tech/post/_/id/797/sleep-tracking-brings-new-info-to-athletes, June 1, 2012

48 49
 sleep module
6
SLEEP LIKE THE PROS!

8 Makes You Great! TARGETS

Scientific studies indicate that adults need about 8 hours of sleep every 24 Expert: Set and observe a consistent bed time and wake time
hours for optimal performance. The Army has adopted 7–8 hours as their every day for the next 3 months.
standard; however, most soldiers get only 6 hours. In order to get quality
sleep, establish healthy sleep habits. Sharpshooter: Get 8 hours of quality sleep for 7 days.

Bedtime routine Marksman: Implement a bedtime routine for 7 days.

• Establish a target bedtime by backwards planning from the time you
need to be awake.
• Have a comfortable, cool, quiet, dark, and safe room.
• Relax and power down to get ready to sleep.
• Establish a consistent bed/wake time.
Sleep
Healthy Sleep Habits Check-List
• Make your sleep area ‘sleep-friendly’—it should be cool, quiet, and
relaxing.
• Create an appealing and relaxing wind-down routine starting 30–60  Set a sleep goal. I will sleep hours per
minutes before lights out.
night this week.
• Watch what you eat or drink! No caffeine 6 hours before your bedtime.
• Go to the bathroom to prevent sleep interruption.
 Based on your sleep goal, what is your
• Go to bed and wake up the same time every day.
target bed time?
• Finish PT 3 hours before lights out.
• Read or listen to relaxing music instead of watching TV, using the com-  Give up 30 minutes of one activity,
puter or other electronics.
e.g., TV or internet. I will give up
• Turn off, remove or cover up electronics that will disrupt or interfere
with your sleep (glowing light). .
• Use soft foam ear-plugs or a fan to block sounds; use a sleep mask or
black out curtains to block light.  Set a reminder alarm to get into bed by
your target bed time.

 Go to bed 1 5 minutes earlier each day until

I achieve 7-8 hours of sleep.

50 51
 P r o f e s s i o na l
module

Module 6: Leader’s Guide Sleep, Activity, and Nutrition

6
Learning Objectives:
1) Describe the Army guidance on minimum sleep requirements.
2) Identify strategies to achieve 7–8 hours of sleep per day.

PREPARE resources
 Review items in ‘Read This!’ and obtain items from ‘Use This!’
on the Resource page. Read This!
 Think about your ability to change and/or adjust your schedule at your • 10 Effective Sleep Habits Tip Card: http://bit.ly/sleeptipcard
current rank and previous or lower rank. • Chapter 4 of AR 6-22.5 Combat and operational stress control
 Given that this is a lifestyle change for the long term, how do you make manual for leaders and Soldiers: http://bit.ly/FM6-22
changes while still meeting work and family responsibilities?
• Effects of Sleep Timing on Training Effectiveness:
 What did you do as a leader to get 7–8 hours of sleep? http://bit.ly/effectsofsleeptiming
OPTIONS FOR GROUP DISCUSSION: Use This!
• Sleep Well, Be Alert poster:
 How did you establish a sleep routine in your house? How did it go? http://bit.ly/sleepwellposter
 What challenges did you face or do you anticipate getting 8 hours time
in bed? Watch This!
 Identify ways to help establish a bedtime routine. • Dr. James Maas on Sleeping for Success:
http://bit.ly/Maassleepforsuccess
PRACTICAL EXERCISE OPTIONS: Explore This!
 Use a clock to teach Soldiers how to backward plan for 8 hours time • Healthy Sleep Basics:
in bed. http://bit.ly/healthysleepbasics
 Have Soldiers create a virtual bedroom and identify ways to improve • Good Night’s Sleep Cleans the Brain:
sleep friendliness. http://bit.ly/sleepcleansbraingunk
 Track sleep hours for the next 7 days and discuss the challenges to • Do Athletes Need to Sleep Longer?:
meeting that goal. http://bit.ly/athletessleeplonger
 Track challenges to implementing bed time routine. • Effects of Sleep on Athletic Performance:
AAR: http://bit.ly/sleepandathleticperformance

Review your efforts and those of others to establish a bedtime routine and to get • Sleep Loss and Judgment:
8 hours time in bed. http://bit.ly/sleeplossandjudgment
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

52 53
 THE PROFESSIONAL SOLDIER ATHLETE MUST OUTTHINK, chapter contents
OUTSMART, AND BE MORE EFFICIENT THAN THE ENEMY.
HEALTHY SLEEP, ACTIVITY, AND NUTRITION COMBINE TO OPTIMIZE Module 7: Finding your Motivation

SOLDIERS’ COGNITIVE AND DECISION-MAKING ABILITIES. Module 8: Sleep: The Mental Edge

Module 9: Stay Sharp, Move More!

COGNITIVE DOMINANCE Module 10: Feed your Brain through Nutrition

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

54 55
 goal setting module
7
FINDING YOUR MOTIVATION

Finding your Motivation

4 Types of Motivation
Positive

Max your APFT run I really want to max my

to earn promotion APFT run to help me get
points and get promoted

External

Internal
promoted

If you don’t get

promoted, you risk
hitting retention I don’t feel like doing the
control point and extra training to improve
separation from my APFT run time
—Stephen Covey
the Army

I D YOU • Up to 45% of our daily decisions are shaped by

KNO ? motivation.
D W habits, so changing a bad habit requires a strong
Negative

• Motivation is what fuels your determination to do whatever is • The most effective type of motivation is positive motivation that
necessary to accomplish your goal. comes from within, AND it can be influenced by the actions and
words of others.
• Everyone has different things that strongly motivate them. Your per-
sonally held desires, values, and beliefs greatly influence the things • Giving yourself rewards for making progress toward your goals helps
that motivate you. reinforce your motivation.

• Finding what motivates you to stay committed is usually the

single biggest obstacle to achieving your goal!

56 57
 goal setting module
7
FINDING YOUR MOTIVATION

Helping Others Find Their “Why?” TARGETS

When helping friends reach a goal, motivational interviewing is one Expert: Use motivational interviewing to help a friend find a
technique that can be used to inspire them. This can help them find their reason to change an unhealthy behavior.
“WHY” to reach their goals in choosing healthier behaviors. The acronym
RULE represents the four principles of motivational interviewing. Sharpshooter: Reinforce your motivation by identifying a
specific reward to give yourself when you achieve one of your
personal goals.

MOTIVATIONAL Marksman: Identify a positive, negative, external and internal

motivation for your personal goal.
INTERVIEWING

R RESIST telling them what to do:

Avoid telling, directing, or convincing your
friend about the right path to good health.

UNDERSTAND their motivation:

U Seek to understand their values, needs,
abilities, motivations and potential barriers
to changing behaviors.

LISTEN with empathy:

L Seek to understand their values, needs,
abilities, motivations and potential barriers
to changing behaviors.

E
EMPOWER them:
Work with your friends to set achievable goals
and to identify techniques to overcome barriers.

• Similar to coaching, motivational interviewing helps you uncover what

motivates others to change.
• Rather than telling someone what to do, find out what is motivating
their desire for change, i.e. why do they want to change.
• The best time to use motivational interviewing is when someone is
undecided.

58 59
 P r o f e s s i o na l
module

Module 7: Leader’s Guide Sleep, Activity, and Nutrition

7
Learning Objectives:
1) Discuss the four types of motivation.
2) Demonstrate the principles of motivational interviewing.

PREPARE: resources
 Review the Leader’s Guide.
 Watch the motivational interviewing Overview video in the ‘Watch This!’ Read This!
Section. • Army Doctrine Reference Publication 6-22 Army Leadership:
http://bit.ly/ADRP6-22
• Extrinsic Rewards and Motivation:
OPTIONS FOR GROUP DISCUSSIONS: http://bit.ly/ExtrinsicRewards
 Discuss the 4 types of motivation (positive, negative, internal and • National Center for Health Promotion and Disease Prevention.
external), provide examples of each and discuss their effectiveness. (Summer 2011). Motivational interviewing. HealthPower!
Prevention News:
 Watch and discuss the 4 videos about motivational interviewing. http://bit.ly/Motivational_Inter

PRACTICAL EXERCISE OPTIONS: Watch This!

• Motivational Interviewing Overview Video:
 Have each Soldier identify their personal motivation for reaching their http://bit.ly/MI_Overview
Performance Triad goals and tell the team. • Motivational Interviewing—What to do:
 Have each Soldier talk about the rewards they will give themselves to http://bit.ly/MI_1
stay the course. http://bit.ly/MI_2
 Have the Soldiers pair up and practice motivational interviewing • Motivational Interviewing—What NOT to do:
techniques. http://bit.ly/MI_Not_1
http://bit.ly/MI_Not_2
 Conduct a motivational interviewing session with each of your Soldiers.
Explore This!
• motivationalinterviewing.org
AAR:
Discuss motivation and motivational interviewing with Soldiers. notes
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

60 61
 sleep module
8
SLEEP: THE MENTAL EDGE

Sleep: The Mental Edge

S leep is vital for health, performance, and well-being. With healthy
sleep, Soldiers are able to excel mentally and physically. Sleep is
critical for sustaining the brain’s capabilities needed for success on and
off the battlefield.

Sleep is an essential function for a healthy life. Sleep need is determined

by your genes and your age. Children need 9 to 11 hours of sleep depend-
ing on their age. Adults need between 7–8 hours every 24 hours.

You cannot train your brain to function better with less sleep. There are no
shortcuts for sleep, not even caffeine. Your brain will only work as well as
the amount of sleep you feed it: the more sleep you get, the more mentally
sharp you will be.

OU
DID Y
KNOW ?
• A sleep-deprived individual
is not aware of his/her own
impairments and is more at
risk to develop symptoms NAPS
of depression, anxiety, and
PTSD. • Use naps to help mental sharpness, restore sense of wellbeing,
in addition to increasing alertness and performance.
• Individuals who routinely get
• A 10–30 minute nap will improve alertness and performance.
5–6 hours of sleep perform
It also reduces mistakes and accidents.
much like a person with a
blood alcohol content of • Sleep inertia is that period of grogginess upon awakening.
0.08. It might take 5 minutes to become fully alert.

• In New Jersey, if you haven’t • Sleep inertia is almost NEVER a problem for most people and is
slept in 24 hours, you are NOT a good reason to avoid napping.
considered to be driving • If immediate responsiveness is required upon awakening, caffeine
recklessly (in the same class use can be used immediately upon awakening to more rapidly
as being intoxicated). restore performance.
• Only use naps to achieve 7–8 hours of sleep every 24 hours, other-
wise it may disrupt your nightly sleep.

62 63
 sleep module
8
SLEEP: THE MENTAL EDGE

Sleep TARGETS
During sleep, the brain goes to work cleaning and organizing information Expert: Determine your sleep need. If you have recent sleep
acquired during the day. This helps you learn! debt, implement a plan to get out of debt.
Sleep is important for memory and learning. Sleep helps the brain to Sharpshooter: Get 8 hours of restful and restorative sleep
form memories and process new information. It helps the brain to work for 7 days.
efficiently; restore, repair, and grow new brain connections. It also helps
the brain deal with stress. Marksman: Keep a sleep diary for one week. Use a sleep diary
log and document hours of sleep and bedtime routine.
So think about it, if you sleep well before learning, it will help with atten-
tion and understanding. Sleeping after learning, will improve your ability to
remember and use the newly-acquired skills and information.

How much sleep do you need?

The amount of sleep differs for everyone, with most people needing 7–8
hours. To figure out the amount of sleep you need will require extended
time in bed. You may need a (sleep) vacation or a flexible work schedule to
complete the process.
To determine how much sleep the body needs:
a. Sleep until you feel rested and restored.
b. Repeat until you can wake up without an alarm.
c. Once you know how many hours are needed, establish a sleep
routine with consistent bed and wake times.
d. Ensure you have good sleep habits (module 6). Consider using
a sleep diary to track the quality of your sleep and activities.

Sleep Debt
Sleep debt occurs when you get less sleep than you need. You can only
recover recent sleep loss (less than 3 months).

How to Overcome Barriers

• If you are having trouble sleeping or don’t feel rested after a full
night’s sleep, focus on sleep habits (module 6).
• If your sleep doesn’t improve after about 2 weeks, see your health-
care provider.
• Exercise and eating healthy food options not only improve your cog-
nitive functions and emotional wellbeing but will also improve your
sleep.

64 65
 P r o f e s s i o na l
module

Module 8: Leader’s Guide Sleep, Activity, and Nutrition

8
Learning Objectives:
1) Describe minimum sleep requirements and function of sleep.
2) Describe the importance of sleep for health, performance and
mission success.

PREPARE resources
 Review items on the Resource page.
 Review SMART goal-setting materials in module 3. Read This!
• Field Manual 6-22.5, Combat and Operational Stress Control
OPTIONS FOR GROUP DISCUSSION: Manual for Leaders and Soldiers, Chapter 4: Sleep Deprivation
• Get Enough Sleep: http://bit.ly/Areyougettingenoughsleep
 Discuss how to determine “sleep need” and when this could be
accomplished for your team. • Can You Ever Really Catch-up on Sleep?: http://bit.ly/1mGlgcv
 Discuss “sleep debt” and why it is important to have a consistent bed • Recover Sleep Loss?: http://bit.ly/notrecoversleeploss
and wake time. • Benefits of Napping: http://bit.ly/take2-30minnaps
 Discuss the benefits and drawbacks of napping.
Use This!
PRACTICAL EXERCISE OPTIONS: • Sleep Loss Poster:
http://bit.ly/lossofsleep
 Have everyone keep a sleep diary for 1 week. • Mind-Body Skills tip card:
 Identify those things that positively and negatively impact their sleep. http://bit.ly/mindtacticstipcard
 Review upcoming missions or tasks. Identify when team members Watch This!
will need to either work earlier or later than standard duty hours and
times. Determine when naps might help to boost alertness and mental • Dr. James Maas on
sharpness. Sleeping for Success:
http://bit.ly/Maassleepforsuccess
AAR: Explore This!
Review your activities taken to improve sleep (determine sleep need, reduce sleep • Mental Skills for optimal Performance:
debt, or naps) http://bit.ly/MentalSkills
 What were the pros and cons? • Set Your Sleep Need:
 What did they do differently? http://bit.ly/assesssleepneed
 How did they feel? • Harvard Sleep and Health Education:
http://bit.ly/HarvardPubliceducation
 What, if any, barriers were there?
• Sleep Optimization:
http://bit.ly/sleepoptimization

Download This!
• Sleep Diary: http://bit.ly/Sleepdiary

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 activity module
9
STAY SHARP, MOVE MORE!

Stay Sharp, Move More!

sharpen your mind
E xercise and movement help build key mental abilities—memory, reac-

8
tion time, attention span, and learning. These are essential to perform
your best and to accomplish any mission. Soldiers need to make critical
decisions in life-and-death situations and stay focused—regular exercise Cognitive Benefits
and activity helps support that mission. of Exercise
Regular Exercise Sharpens your Mind
Exercise causes your brain to release chemicals that build memory and >Feel Better
reinforce learning. Regular workouts help release brain chemicals called endor-
phins, which help you feel positive
People who exercise regularly have better short term memory and mental
reaction time. >Relieve Stress and Tension
Strength training improves your mental focus and concentration ability. Exercise helps release tension, helping you cope with stress

A Workout Gives you a >Self Confidence

Quick Boost! When you exercise regularly you feel better and your fitness
Immediately after exercise, your memory accomplishments boost your confidence
and mental responses improve.
>Improved Pain Tolerance
1–3 hours after exercise, you are able to Exercising regularly helps your body tune itself for physical
make faster and more accurate decisions. stress and has been proven to improve pain tolerance

Exercise=Better Grades >Workout to Improve your Brain Power

Those who exercise regularly remember Exercise causes your body to release chemicals that build and
more facts and can recall them more easily. maintain brain connections, helping you perform better mentally
and academically
Be ready by being fit—Soldiers are constantly
teaching, learning, and being tested to >Self Discipline
tackle any mission! Keeping a regular workout schedule builds your internal commit-
ment and follow-through, which helps you stay disciplined

>Reduce Anxiety and Depression

Researchers have discovered that regular exercise can help
prevent and reduce symptoms of anxiety and depression

>Build your Mental Awareness

Exercise improves your mental focus, attention span, and
concentration

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 activity module
9
STAY SHARP, MOVE MORE!

Mental Benefits of Exercise TARGETS

Expert: Rotate 3–4 different ‘hip-pocket’ workouts that last
10–15 minutes throughout the week.
Plan Sharpshooter: Reach your Aerobic and Strength +Goals: 150
1) Select short workouts you can do during a 10–15 minute break or min moderate + 75 min vigorous aerobic exercise per week and
at lunch to stay focused. Have 3 or 4 different options. PRT drills 2-3 days strength workouts + 1 day agility training.
are great for this and are ready to execute!
Marksman: Try a 10–15 minute midday or mid-shift workout to
2) Even a brief 10–20 minute walk also keeps you sharp and aware give yourself a mental edge when you need it!
if you are losing focus.
3) Use these short workouts for a mental boost to your focus, judg-
Need some ideas? Try FM 7-22 Drills!
ment, and memory. Standard or modified versions of the Prep Drill, Recovery
Drill, and Conditioning Drills 1–3 are ready to go and
Execute require no special equipment
1) Spend at least 3 days a week trying midday or a mid-shift exercise
program—even 15 minute workouts make a difference.
2) Losing focus? Try a quick workout instead of a caffeine drink!
3) Place these workouts in a notebook or on your phone for quick
access.

Evaluate
1) How did you feel after doing the midday workouts? Did it help you
stay focused during the afternoon or second part of your shift?
2) Did you try exercising before giving a class or taking a test? Did you
notice a difference in your focus or performance?

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 P r o f e s s i o na l
module

Module 9: Leader’s Guide Sleep, Activity, and Nutrition

9
Learning Objectives:
1) Explain why cognitive function and decision-making is important
for a Soldier.
2) Describe ways to use exercise and activity to boost mental function.

PREPARE: resources
 Review the module and resources.
 Be prepared to name activities and situations where Soldiers could use Read This!
a mental advantage: a board, test, teaching a class, or dealing with a • FM 7-22:
complex issue. http://armypubs.army.mil/
doctrine/DR_pubs/dr_a/pdf/
OPTIONS FOR GROUP DISCUSSIONS: fm7_22.pdf

 Discuss the mental benefits of exercise. Use This!

• Activity Tip Card:
 Discuss ways to use exercise to support mental function, memory, and http://bit.ly/TipCardActivity
academic performance.
• ‘Train Smart, Get Results, and
PRACTICAL EXERCISE OPTIONS: Prevent Injuries’ poster:
https://usaphcapps.amedd.army.
 Walk the Talk—have Soldiers see you living these principles in your daily life. mil/HIOShoppingCart/viewItem.
aspx?id=577
 Ask for examples of these behaviors in counseling sessions and reviews.
 Conduct mid-shift workouts as a small group to help maintain your team’s
Watch This!
focus. • Human Performance
Resource Center:
 Conduct meetings while walking when you can. http://bit.ly/HPRCfitVideos

AAR: Explore This!

• Army HEALTH:
Discuss with Soldiers the types of mental benefits you get with exercise. http://armyhealth.pbrc.edu/
 What were the pros and cons? • HPRC Exercise Resources:
 What did they do differently? http://bit.ly/HPRC-Exercise
 How did they feel? • ArmyFit:
 What, if any, barriers were there? https://armyfit.army.mil/programs/workouts.aspx [CAC login]
Download This!
• 7 Minute Workout App designed from this study:
http://bit.ly/7MinWorkoutNYT

72 73
 nutrition module
10
FEED YOUR BRAIN ... THROUGH NUTRITION

Feed your Brain... nutrition for a healthy brain

through Nutrition
F ood choices and eating habits directly impact your mental performance.
Fueling your body with optimal nutrition choices throughout the day
provides you with the nutrients and energy your brain needs. This helps you
concentrate, stay focused, and improves reaction in any situation.

I D YOU
KNO ?
D W
• Dehydration causes brain tissue to shrink, affecting cognition.
Several studies have found that when people are dehydrated,
it impairs their short-term memory, focus and decision-making.

• Caffeine has been shown to increase alertness and improve

concentration and focus. However, too much caffeine can actu-
ally affect your ability to concentrate and causes nervousness.

• Omega-3 fatty acids, which are found in fatty fish like salmon and
sardines, have been linked to improved memory and focus.

• Poor sleep and activity decreases brain

function related to making good decisions.
Studies show that this increases cravings
and intake of high-calorie junk foods.

74 75
 nutrition module
10
FEED YOUR BRAIN ... THROUGH NUTRITION

Making poor nutrition choices and not TARGETS

fueling regularly throughout the day can Expert: Make ½ your plate fruits and vegetables at two meals
decrease alertness and your ability to per day for the next seven days.
think clearly and concentrate. It also
impacts your physical performance and Sharpshooter: Gain the mental edge—eat breakfast every
day this week.
can lead to weight gain. A solid nutrition
plan that includes performance choices Marksman: Swap at least one sugary snack item with a fruit
will help you maximize your brain func- or vegetable each day this week.
tion and be at your best!
Breakfast Tips and Ideas
• Keep your kitchen stocked with healthy grab-n-go foods: hard-boiled
eggs, whole grain cereals/bread, low-fat yogurt, fruit and peanut butter.
• Quick ideas: fruit and yogurt smoothie, whole grain cereal with fruit
and a hard-boiled egg, peanut butter and banana sandwich with low-
fat milk.
• Plan ahead so you don’t end up grabbing less healthy choices.

Fill Up on Fruits and Vegetables First

• Include a piece of fruit at every meal—enjoy it for dessert, as part of a
smoothie, or on top of a salad or cereal.
• Have a side salad with lunch and dinner—include as many different
1) Eat breakfast: Breakfast provides your brain with the fuel it needs to types of vegetables as you can.
function properly after an overnight fast. This results in increased alert-
ness, decreased fatigue, and improved ability to concentrate. • At the DFAC, choose vegetables for sides instead of starches such as
potatoes, bread or pasta.
2) Don’t overdo it with caffeine: Smart caffeine use can enhance men- • Eat your fruits and vegetables first and then your main meal.
tal abilities and improve overall brain function. However, when taken
excessively, it over-stimulates the brain and can lead to poor mental Healthy Snacking Made Easy
performance. Be especially cautious with energy drinks and other energy
products. Many contain caffeine along with other stimulants. The mixture • Instead of energy drinks for a boost of energy and brain power try trail
of energy drinks with other sources of caffeine can lead to problems mix, carrot sticks with hummus, a handful of nuts or low-fat string
related to excessive caffeine intake. cheese and fruit.
• Keep healthy, portable snacks handy—in your desk drawer, your gym
3) Ditch the junk food and sugary beverages: Too much sugar and bag, your car and in your uniform pocket.
unhealthy fats, specifically trans fats and saturated fats, can decrease men-
tal performance. Short term, too much sugar and junk food cause fatigue • Make junk food inconvenient—keep it out of your house and avoid
and decreased alertness; long-term, it can lead to permanent damage to driving by the Shoppette or convenience store.
your brain, brain function, and increases the risk of dental disease. • Buy pre-cut fruits and vegetables—keep them in your fridge at home
4) Enjoy fruits, vegetables and other great brain foods. Eating a balanced and work for a quick snack.
diet that includes at least 8 servings of fruits and vegetables, whole grains, • Schedule snacks as part of your meal plan—have them in between
lean protein, low-fat dairy, and healthy fats will provide you with all of the meals to keep you mentally focused, energized and satisfied.
important nutrients your brain needs for optimal mental performance.
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 P r o f e s s i o na l
module

Module 10: Leader’s Guide Sleep, Activity, and Nutrition

10
Learning Objectives:
1) Explain why nutrition is important for cognition.
2) Describe appropriate food choices and fueling techniques to optimize
mental performance.

PREPARE: resources
 Review the module and nutrition information.
 Review material under ‘Read This!’ Read This!
• Warfighter Nutrition Guide — Optimal Choices for Home Chow
 Hang poster listed under ‘Use This!’ and Dining Out: http://bit.ly/hprcnutritionresources
OPTIONS FOR GROUP DISCUSSIONS: • Warfighter Nutrition Guide — Dietary Supplements (Caffeine):
http://bit.ly/dietarysupplements
 Discuss strategies and examples of foods/beverages that can help
Soldiers’ mental performance throughout the day. • AR 40-25, “Nutrition and
Menu Standards for Human
 Discuss the importance of choosing healthy foods over caffeine, sugar and Performance Optimization”:
high-fat foods to optimize mental performance. http://bit.ly/AR4025
 Discuss ways to improve intake of fruits and vegetables and how to include Use This!
breakfast every day. • Eat Right and Get Results Poster:
 Discuss the dangers of energy drinks and excessive caffeine. https://usaphcapps.amedd.army.mil/
HIOShoppingCart/viewItem.aspx?id=575
PRACTICAL EXERCISE OPTIONS: • Energy Drinks Fact Sheet:
http://bit.ly/energydrinksinfo
 Create a list of food/beverage (fuel) choices for breakfast and healthy
snacks in between meals. Track how it helps improve their mental Watch This!
performance. • Energy Drinks vs. Nutrition:
 Assess fruit and vegetable intake and figure out ways to meet the recom- http://bit.ly/energydrinksvideo
mended amount. Explore This!
 Have Soldiers assess their caffeine intake. Develop strategies that help • Navy Operational Fitness and Fueling Series (NOFFS)
them use caffeine smartly. Virtual Meal Builder: http://bit.ly/noffsmeals
• Fruit and Vegetable Needs: http://bit.ly/fruitandveggiesmatter
AAR:
Discuss with Soldiers the different fueling strategies used to help promote a
Download This!
better outlook. • FooducateTM
• Operation Supplement Safety
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

78 79
 THE PROFESSIONAL SOLDIER ATHLETE IS A RESILIENT FORCE ABLE chapter contents
TO KEEP IT TOGETHER DURING ANY SITUATION. HEALTHY SLEEP,
Module 11: Seven Steps to Reach your Goals
ACTIVITY, AND NUTRITION COMBINE TO OPTIMIZE SOLDIERS’
EMOTIONAL STRENGTH AND RESILIENCE. Module 12: Blow Off Steam and Stay Balanced

Module 13: Food and Mood

EMOTIONAL DOMINANCE Module 14: Sleep: Your Secret Weapon

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

80 81
 goal setting module
11
7 Steps to Reach Your Goal

Small Changes
7 Steps to Reach Your Goal
Make a Big Difference
What is your goal?
1 Establish a powerful and personally meaningful Performance
“I may not be Triad goal that you are excited to pursue.

there yet, but I’m Where are you now?

closer than I was 2 At this very moment, what strengths and weaknesses do
you have? What limitations are standing in the way of you
yesterday.” achieving your Performance Triad goal?
What needs to be developed?

3 Determine the main areas of your life that will require

immediate energy, effort, and attention. These will become

OU
your “Big Rock” priorities.

I D Y
KNO ?
D W Plan your SMART actions:
Plan specific actions you will take in addressing your big
4 rocks. Focus these SMART actions into achieving short term
goals “quick wins” which will help you achieve your main
• Achieving a goal Performance Triad goal.
releases a brain
chemical responsible Create your daily “task lists”
for pleasure. Therefore,
people who achieve goals 5 Set daily goals that direct efforts to some aspect of the goal
plan by answering, “What will I do today?” Create a simple
are happier people.
to-do list.
• When you try to do too Commit yourself to the process:
many things at once,
this drains your willpower. 6 Don’t let obstacles challenge your commitment! Create
contingency plans for potential setbacks. Post visual
Start with just one goal
at a time. reminders of your long-term goal.

• If you seriously commit Monitor your progress:

to your goal, you are
10 times more likely to
7 Conduct a weekly AAR. Find a battle buddy to keep you on
task. Celebrate small successes—“Quick Wins.”
stick to your goal.

82 83
 goal setting module
11
7 Steps to Reach Your Goal

Quick wins lead to BIG results

TARGETS
WHAT IS YOUR GOAL? Expert: Achieve your goal using the 7 steps and then set another
Performance Triad goal.
“I want to improve my physical activity
so I can have more energy and lose weight.” Sharpshooter: Use the 7 steps to achieve your SMART goal.

Marksman: Identify your quick win for today.

WHERE ARE YOU NOW?
“I get about 90 minutes of “I do a few sit-ups but not
moderate activity per week.” much resistance training.”
TIPS & HINTS
WHAT NEEDS TO BE DEVELOPED? Find a battle buddy with a
similar goal and help each
“My stamina is low.” “I am 20 pounds overweight.” other stay on track
Stay positive—if you should get
off track just take a fresh start
WHERE ARE YOU NOW?
in the morning
Increase aerobic activity by Start with 3 resistant
10 minutes a day this week. exercises 2 days per week.

CREATE YOUR DAILY “TASK LISTS”

Pack snacks to Pack my gym bag
re-fuel after exercise. the night before.

COMMIT YOURSELF TO THE PROCESS:

Share my goal with Set alarm 1 hour
someone who will help before planned PT.
me stay committed.

u c c e sses!
MONITOR YOUR PROGRESS:
t e yo ur s urself as you ls!
r a
Celeb to plan a rewardlofnog term SMART
r yo goa
Weekly weigh in
to track my progress. Celebrate quick wins.

Be sure uick wins and

our q
“If you don’t know where you are going, reach y
you might not get there.” —Yogi Berra
84 85
 P r o f e s s i o na l
module

Module 11: Leader’s Guide Sleep, Activity, and Nutrition

11
Learning Objectives:
1) Apply the 7 steps of goal setting.
2) Review and revise your SMART goal for the Performance Triad.

As a leader, you are charged to coach, teach

resources
and mentor your Soldiers to help them realize
their goals. Guide them in setting goals that are Read This!
important to them. • My Health Story: David Bitterman: http://armymedicine.mil/
Pages/My_Health_Story_David_Bitterman.aspx

PREPARE: Watch This!

• Military Motivation: http://youtu.be/ntGRosZ6VzU
 Review the 7 steps module and resources.
• Get Inspired: Never Give Up on your Goals:
 Review module 3 ‘Be SMART About Setting Goals.’
http://youtu.be/9ZnlB9fG39E
 Review resource page.
Explore This!
OPTIONS FOR GROUP DISCUSSION: • CSF2 Goal Setting Information: https://armyfit.army.mil

 Review the 7 steps of goal setting. notes

 Have Soldiers discuss barriers to achieving their SMART Goal.
 Use motivational interviewing tools to help Soldiers along the way to reach
their goals.

PRACTICAL EXERCISE OPTIONS:

 Develop a list of quick wins.
 Have Soldiers update their SMART goals using the 7 step process.
 Meet with each Soldier for an individual coaching about their plan.

AAR:
Review results of your efforts to move through your goals. “A dream doesn’t become
 What were the pros and cons? reality through magic: it


What was done differently?
How did they feel about the changes?
takes sweat, determination
 What, if any, barriers were there? and hard work.” — GEN(Ret) Colin Powell

86 85
 activity module
12
BLOW OFF STEAM AND STAY BALANCED

Blow Off Steam

and Stay Balanced
B eing a Soldier can be a stressful job. Exercise and activity help you
manage stress, perform at your best, and stay in the fight. Exercise
helps you keep your mental edge!

Exercise and Stress

Pro athletes learn to keep their heart rates, breathing rates, and body
response under control to maximize their performance during a game—
you can learn to do that too.

Routine exercise for at least two months effectively reduces stress and
anxiety—without drugs or other treatment.

Exercise Helps Reduce Pain and

Symptoms of Depression and Anxiety
In medical studies, regular exercise has been shown to reduce symptoms
of anxiety and depression up to 75%. exercise AND YOUR BRAIN
Vigorous exercise for 30 minutes, 3 times per week improves your pain tol- Exercise Builds Resilience
erance. It also counts toward your 150 minute and 75 minute exercise goals.
1) Endorphins, or hormones that help you feel good (like a ‘runner’s
Relaxation and Breathing Exercises high’) are released by working out.
Can Help! 2) Your sense of well-being and your ability to relax are both
Tactical breathing is a controlled improved with regular exercise.
breathing technique that helps
you relax and focus—just like on
3) Regular workouts help build resistance to mental stress.
the rifle range.

Tactical breathing and relaxation

Exercise is Brain Maintenance
exercises help reduce blood 1) Exercise is like sleep, it helps your brain maintain itself.
pressure and mental tension 2) Exercise helps repair areas of the brain degraded by stress—
and help you cope with stress especially areas concerned with emotions, memory, and
naturally. emotional responses.
3) Improve blood flow and brain activity by getting regular exercise.

88 89
 activity module
12
BLOW OFF STEAM AND STAY BALANCED

Exercise and Emotional Health TARGETS

Expert: Perform a relaxation or breathing exercise for 10
minutes at least 3 times a week.
Exercise and activity reduce stress so you feel healthy and
perform at your best! Sharpshooter: Reach your Aerobic and Strength +Goals:
150 min moderate + 75 min vigorous aerobic exercise per
week and 2–3 days strength workouts + 1 day agility training.
Plan
1) Self monitor your exercise habits—are you meeting your exercise Marksman: Perform 10–20 minutes of exercise to blow
and activity targets? off steam.

2) Plan 2–3 exercise sessions you can use to reduce stress and keep
yourself emotionally healthy.
3) Plan some time this week, just 10 minutes, to try a tactical breath-
I D YOU • Consistency counts. Relaxation and

KNO ?
ing or relaxation exercise.
D W breathing exercises are most effective
when you do them over two months, so
Execute stick with it!
1) Get that weekly exercise in!
• Pro athletes use relaxation and breathing exercises to
2) Next time you feel stressed or frustrated, exercise for 10–20 minutes
maintain their mental edge and focus while performing at
or try a relaxation exercises.
their peak.
3) Complete 10 minutes of tactical breathing or a relaxation exercise
3 times a week. • Mastering tactical breathing will
4) Apply the breathing exercises after a workout to see how quickly make you more combat-effective!
you can bring your heart rate and breathing back down.

Evaluate
1) When you meet your weekly exercise goals, do you feel less
stressed?
2) When you exercise after feeling stressed or anxious, do you feel
better?
3) Did it give you a sharper mental edge?

90 91
 P r o f e s s i o na l
module

Module 12: Leader’s Guide Sleep, Activity, and Nutrition

12
Learning Objectives:
1) Explain why stress management is important for a Soldier.
2) Describe ways to use exercise and fitness activities to reduce stress
and stay healthy.

PREPARE: resources
 Review the module and resources.
 Be prepared to help Soldiers discuss self-regulation and stress. Your MRT Read This!
or resilience materials can help. • Performance Triad Activity Tip Card:
https://usaphcapps.amedd.army.mil/
 Be ready to give examples of the benefits of tactical breathing and relax- HIOShoppingCart/viewItem.aspx?id=563
ation exercises. Use a personal example if you can.
• FM 7-22:
OPTIONS FOR GROUP DISCUSSIONS: http://armypubs.army.mil/doctrine/
DR_pubs/dr_a/pdf/fm7_22.pdf
 Talk about some of the ways being a Soldier exposes people to stress and
tension. Use This!
 Provide some examples of stressful life events that might be easier to • ‘Stay Active to Live a Long
handle with these techniques. and Healthy Life’ poster
https://usaphcapps.amedd.army.mil/
 Discuss the importance of consistent exercise to see the benefits. HIOShoppingCart/viewItem.aspx?id=552

PRACTICAL EXERCISE OPTIONS: • ArmyFit Tip Card: http://bit.ly/ArmyfitCard

 Have a competition after a PT session to see who can bring their heart rate Watch This!
back to baseline the quickest. • Human Performance Exercise Resources:
http://bit.ly/HPRC-Exercise
 Try tactical breathing to improve performance when you are at the range.
 When mentoring a Soldier who’s under stress, send them to blow off some
Explore This!
steam by exercising. • Human Performance Resource Center on Mind-Body Skills:
http://hprc-online.org/mind-tactics/mind-body-skills
AAR: • HPRC on Stress Management:
http://hprc-online.org/mind-tactics/stress-management
Discuss with Soldiers their experiences building well-rounded fitness and readiness.
• Emotional Health on ArmyFit:
 What were the pros and cons? https://armyfit.army.mil/health/emotional-health [CAC login}
 What did they do differently?
 How did they feel?
Download This!
• Tactical Breather App
 What, if any, barriers were there?
• Mindfulness Coach App

92 93
 nutrition module
13
FOOD AND MOOD

Do any of these

Q
sound familiar to you?
Food and Mood Scenario One: What Breakfast?
Q: So tell me, do you eat breakfast?

F ood and mood are directly related. Fueling your body with healthy A: Heck no, I never eat breakfast. I am not hungry when
choices consistently during the day provides you with the right nutrients I get up. I might just drink an energy drink or orange
and plenty of energy. This helps you have a better outlook, reduces mood juice after PT.
swings, and keeps you focused! Q: How do you feel, then?
A: Eh, ok, I guess. I mean, I’m always tired but I’m
pretty sure it doesn’t have anything to do with not

YO U • People who eat at least five servings of fresh eating breakfast. Maybe I just need more sleep.

DID W
?
fruits and vegetables a day were nearly 5 times

&
Scenario Two: The pizza and milkshake lunch routine
O
more likely to report high emotional wellbeing
KN
Q: Alright, then what do you do for lunch?
compared to those who eat less than one serving.
A: Sometimes I skip lunch or I go to the PX and get
• People who eat breakfast report feeling happier and more something. Yesterday my buddies and I went for the
relaxed compared to those who skip breakfast. pizza buffet. We usually go when we have an extra
thirty minutes for lunch and usually stop for ice cream
• Research shows symptoms of depression and increased fatigue are or a milkshake on the way back.
related to diets high in processed, greasy, high fat foods, such as Q: So how do you feel after a meal like that?
those found in fast food establishments. A: Oh man, the pizza and milkshake are so good, but
all we want to do is take a nap in the motor pool when
• Studies show that people who get the recommended amount of we get back. “Sarge” always gets mad at us because
carbohydrates (i.e. whole grains, fruits and vegetables) tend to he says we’re moving too slow. I usually just get an
feel less tired, angry, depressed, and tense compared to those

A
energy drink about an hour or so after we get back.
who don’t. I’m always so darn tired.
Scenario Three: The afternoon “hungries”
Q: Let’s talk about your eating habits. How often do you eat?
A: I usually eat breakfast after PT but then don’t usually
get a chance to eat again until I get home from work. I
am always busy putting out fires—you know, issues with
my Soldiers, or stuck in meetings.
Q: Okay, so you don’t eat lunch. How about snacks? Do
you at least try to eat something during the day?
A: Sometimes I swing by the vending machine in the
afternoon, especially when I’m craving sweets.
I usually grab soda and a candy bar.
Q: Because you don’t eat lunch, how is your mood
during the day? REAL
A: Well, now that you mention it, I get headaches a
CONVERSATIONS
lot and I get cranky with people. I also feel tired and
grumpy in the afternoons—that’s when I hit the
WITH
vending machine. DIETITIANS

94 NOW WHAT? 95
 nutrition module
13
FOOD AND MOOD

M aking poor food choices and going long periods of time without
proper fueling affect your performance, impact how you feel and
may lead to overeating as you read in the scenarios. Planning for and
TARGETS
Expert: Make a Nutrition Plan and follow it each day this
eating regular meals and healthy snacks throughout the day supports a week—this includes a meal every 4–5 hours and 8 servings of
better mood and optimizes your performance. fruits and vegetables.
Sharpshooter: Eat 8 servings of fruits and vegetables most
Start every day with a good breakfast! Breakfast helps your brain days this week to boost your mood.
wake up, which supports good mood, prevents morning drowsiness,
increases alertness, and helps control appetite. Marksman: Carry a healthy snack with you every day this
week and eat it.
Eat regularly and don’t skip meals. Plan to have a meal or snack every
4–5 hours. This helps: 4 Mood Busters ...
• stabilize your blood sugar levels and mood And How to AVOID them!
• provide your brain with a steady supply of energy YOU
Make breakfast part of every day.
• keep you alert SKIPPED Plan ahead and prepare it the night before.
• reduce your urge to overeat at the next meal BREAKFAST • peanut butter and low-sugar jelly on whole grain
Include fresh fruits and vegetables in your diet every day. They bread with an orange and a hard-boiled egg
provide key nutrients such as B vitamins, potassium, folate, dietary fiber • place whole grain cereal in a storage bowl and top
and antioxidants. These enhance your mood and support steady blood with chopped nuts and raisins. In the morning add
sugar and energy levels. milk and a ½ of banana and enjoy with a hard-
boiled egg.
Avoid consuming too much sugar YOU RELY
and highly processed, fatty foods, ON CAFFEINE Next time you think about having an energy
particularly foods high in saturated AND SUGAR drink to boost your energy level, fuel first!
fats. These can cause feelings of drowsi- • Keep healthy snacks handy to have in between
ness, fatigue and irritability. meals. Examples include: low-fat granola bars,
mixed nuts, & portable fruits such as bananas,
apples and oranges.

Build a nutrition plan. Use these three steps

YOU
to get started:
SKIP MEALS
Mood-boosting foods! OFTEN • Assess current eating habits—how often do you
• Omega-3s: fatty fish such eat? What do you eat? Write it down.
as salmon, mackerel and • Schedule a meal or snack every 4–5 hours during
sardines the day, starting with breakfast.
• Iron-rich foods: eggs, beans, lean • Plan your meals. Busy day? Make breakfast, lunch
red meat, leafy green vegetables and snacks the night before.
• High-fiber carbohydrates: whole YOU DON’T Make fruits and vegetables part of every meal
grains, fruits and vegetables
GET ENOUGH and have as snacks:
• Foods high in B-12 and folate: beans, leafy FRUITS AND • Always have a salad with lunch and dinner.
green vegetables, low-fat dairy, poultry, fish and lean red meat VEGGIES • Keep portable fruits handy for snacks such as
apples, oranges and bananas.
“Nobody ever says ‘I ate too many veggies,
• Instead of filling up your plate with heavy starches,
I need a nap.’” — unknown fill up with 1–2 different cooked vegetables.
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module

Module 13: Leader’s Guide Sleep, Activity, and Nutrition

13
Learning Objectives:
1) Explain why nutrition is important for mood and a positive outlook.
2) Describe appropriate food choices and fueling techniques to use
throughout the day.

PREPARE: resources
 Review the module and nutrition information.
 Review material under ‘Read This!’ Read This!
• Warfighter Nutrition Guide — Healthy Snacking:
 Hang poster listed under ‘Use This!’
http://bit.ly/warfighterhealthysnacking
OPTIONS FOR GROUP DISCUSSIONS: • Eat Right and Get Results: Nutrition Tips
for the Soldier Athlete Tip Card at:
 Discuss how food can influence your energy levels throughout the day. http://bit.ly/nutritiontipcard
 Discuss ‘mood busters’ strategies that can help Soldiers eat breakfast and • AR 40-25, “Nutrition and Menu Standards for Human Perfor-
avoid skipping meals. mance Optimization”: http://bit.ly/AR4025
 Discuss the importance of choosing healthy foods over caffeine, sugar Use This!
and high-fat foods to boost mood.
• Eat Right and Get Results Poster:
https://usaphcapps.amedd.army.mil/HIO-
PRACTICAL EXERCISE OPTIONS: ShoppingCart/viewItem.aspx?id=574
 Help Soldiers create a list of food/beverage (fuel) choices for healthy Watch This!
snacks in between meals. Have them track how it helps improve their mood.
• Good Mood Food:
 Have Soldiers develop a nutrition plan that includes breakfast, regular http://bit.ly/goodfoodandmood
meals and snacks, and 8 servings of fruits and vegetables.
Explore This!
AAR: • USDA’s Choose My Plate: http://www.choosemyplate.gov/

Discuss with Soldiers the different fueling strategies used to help promote a • Centers for Disease Control and Prevention: Nutrition Basics:
better outlook. http://bit.ly/cdcnutrition
 What were the pros and cons? Download This!
 What did they do differently? • FooducateTM
 How did they feel? • Navy Operational Fitness and Fueling Series (NOFFS) —
 What, if any, barriers were there? Nutrition and Meal Builder

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 sleep module
14
SLEEP, YOUR SECRET WEAPON

SLEEP, Your Secret Weapon

S leep is critical for strong relationships, emotional health and well-
being. For many people, sleep is sacrificed not just for work but for
all of the other activities that fill up our days. There are just so many
things that need to be done! While we seem to gladly give up sleep to
work or play, it might not be our best choice. Studies show that con-
sistently getting one additional hour of sleep is associated with 16%
increase in salary. More sleep translates into more money!

Going without much sleep is often seen as a badge of honor, but “Sleep
is Ammo for your brain,” as it helps you to perform better and to be a
better you. Research indicates that lack of sleep impairs mood and moti-
vation, contributes to chronic diseases, mental illnesses, and poor quality
of life. Sleep shapes how well we feel, behave, and learn.

OU Sleep Thieves
DID Y
K N OW ? • University of Michigan researchers showed that
when you sleep better, you look better.
Despite good sleep habits, some people still find it hard to fall asleep.
Some of these issues include:
• Thinking about things to be done tomorrow
• 43% of Americans between 13 and 64 say they rarely or never
• Thinking about events that happened during the day
get a good night’s sleep on weeknights.
• Emotionally upsetting conversations right before bed
• 70% of high school students are not getting adequate sleep during
• Watching the clock
the week.
• Wandering or busy mind
• Research showed that students who got better grades got more
sleep than lower performing students. These are all manageable and there are several things that can help
• 65% of Americans lose sleep because of stress. settle the mind. These include:
• Writing down all that is on your mind. Then put it aside for
• 32% of American lose sleep at least one night per week. tomorrow
• Family problems, personal finances and current events are the top • Deep breathing exercises
three reasons keeping us from sleep. • Relaxation exercises such as progressive muscle relaxation
• Visualization or guided imagery exercises
• Meditation
• Mental focusing exercises
(Additional information can be found on the Resource page)

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 sleep module
14
SLEEP, YOUR SECRET WEAPON

Mind Games TARGETS

You need good sleep habits to ensure healthy sleep. When you’re prepar- Expert: Practice relaxation techniques or focusing techniques to
ing to sleep, ensure you have a routine that allows you time to wind down. quiet the brain before bed and wind down every day for the next
Focus on relaxation, breathing and healthy sleep. You can also use this 30 days.
time to connect with your partner to strengthen your relationship. When
going to bed: Sharpshooter: Schedule and protect your 8 hours of sleep time
for the next 7 days.
• Avoid thinking about other things, like tomorrow’s to-do list or
stressors, which can keep you awake, alert and unable to fall asleep. Marksman: Establish your wind down routine 60 minutes before
bedtime for the next 7 days.
• Ensure the light from your electronics are covered, better yet get it
out of the room.
• Ask yourself whether you are doing something that could wait for
another day. Consider putting it off for tomorrow or the weekend to
avoid staying up too late and feeling tired the next day.

Most Soldiers have a highly developed survival response called the fight or
flight instinct, but an underdeveloped relaxation response. Practicing any of
the techniques in the resource section three time a week will improve your
relaxation response. Try one of these or select from the resource page:
• Guided Relaxation-Stairs http://bit.ly/walkstairsrelax
• Mind-Body Guided Meditations http://bit.ly/Navyguidedmp3

Tailor your relaxation training to the type of music and voice that works best
for you.

Do not use any of these relaxation

exercises when you are required to
pay full attention to the task at hand.
YOU MAY FALL ASLEEP!

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module

Module 14: Leader’s Guide Sleep, Activity, and Nutrition

14
Learning Objectives:
1) Describe how sleep affects your mood and relationships.
2) Describe different relaxation techniques.

PREPARE resources
 Read and review items in the resources section.
 Review the relaxation exercises available to Soldiers. Read This!
 Contact a Master Resilience Trainer to provide stress management and • Combat and Operational Stress Control Manual for Leaders and
relaxation exercises for your team. Soldiers: http://bit.ly/FM6-22
• Lack of Sleep Hurts Relationships: http://bit.ly/nosleephurtrel
OPTIONS FOR GROUP DISCUSSION: • Sleep Your Way to a Better Relationship:
http://bit.ly/sleepforbetterrel
 Discuss team’s experience with mood changes as a result of lack of • Sleeping Beauty: Science Proves Beauty Rest Is Real:
sleep. Identify those times when it caused problems with your friends, http://bit.ly/sleepmakesyoumoreattractive
family, or work relationships.
 Discuss the relaxation exercises and preferences of team members. Use This!
• Loss of Sleep poster: http://bit.ly/lossofsleep
 Discuss bedtime routine and the impact on team members and their
relationships with friends, family, and coworkers. • Sleep Well, Be Alert, Get Focused poster:
http://bit.ly/sleepwellposter
PRACTICAL EXERCISE OPTIONS: Watch This!
• Sleep Debt and Relationships:
 Integrate a relaxation technique into your daily bedtime routine. http://bit.ly/sleepdebtandrela
 Eliminate electronic use or TV viewing to get 30 minutes more sleep.
 Name other activities or tasks that you could put off until the following Explore This!
day or weekend (or eliminate) so you can get more sleep. • Real Warrior and Sleep:
http://bit.ly/MentalSkills
 Have the MRT provide a class on stress management and relaxation.
• Harvard Public Education:
http://bit.ly/HarvardPubliceducation
AAR:
• Can a full night’s sleep make you more money?:
Review impact of sleep on mood or relationships and efforts to gear down and http://bit.ly/sleepcanmakeyoumoney
relax before bed.
 What were the pros and cons? Download This!
• Breathe2Relax App and Mindfulness App
 What did they do differently?
• Guided Meditations: http://1.usa.gov/1szmxom
 How did they feel?
• Mind-Body Guided Meditations: http://1.usa.gov/1szmxom
 What, if any, barriers were there? • Progressive Muscle Relaxation: http://bit.ly/PMRrelaxation

104 105
 THE PROFESSIONAL SOLDIER ATHLETE HAS TO APPLY chapter contents
ELITE HEALTHY LIFESTYLE SKILLS DURING SUSTAINED
OPERATIONS. DOING SO WILL BEST PREPARE THEM FOR AND Module 15: Staying the Course

SUSTAIN THEM DURING THE MISSIONS AND CHALLENGES THEY FACE. Module 16: Sleep: The Decisive Edge

Module 17: Fueling for the Field and Missions

SUSTAINED OPERATIONS Module 18: Cross Training for Fitness:

Power through any Challenge

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

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 goal setting module
15
STAYING THE COURSE

Staying the Course Stay Strong and Finish Strong

The mission depends on you being your best!

A s a member of the Profession of Arms it is your duty to optimize your

health. This is not a road you must travel alone. The Performance
Triad is designed to teach you how sleep, activity and nutrition can be a
force multiplier in helping you become more ready and resilient. As you
I optimize my
optimize your health, you improve the readiness of the Force and our performance
Nation’s security. because my
fellow Soldiers
Establishing goals is a healthy way to fuel your ambitions. As a Soldier
you have already accomplished many goals and understand that the path
depend on me…
to success is rarely a straight line. Use those lessons learned to help you
develop contingency plans for the obstacles that lie ahead.

Building a network of support—whether it’s friends, family, comrades, or

team leaders—will increase your chances for success. Professionals are
also available to assist you when the going gets tough. Open communica- to maintian a
tion builds trust, brings the road ahead into focus, and allows your team decisive edge
to breathe a little easier. and complete the
mission;

so that we can
return home
to what
matters most!

OU increase their chance of success by 50%.

• People who develop support mechanisms

DID Y
KNOW ? before reaching their goals. President Abra-
• Most successful people fail several times

ham Lincoln lost five political elections, prior to becoming

the 16th President of the United States.

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 goal setting module
15
STAYING THE COURSE

Commit Yourself to the Process

• Greatness requires sacrifice. The good news is that you are not alone,
others can help you build momentum. Every road march begins with TARGETS
that first step. Aim high, your mentors and leaders were once in your
position. Study your commander’s philosophies then ask them to help Expert: Develop a contingency plan to overcome a barrier and put
you chart your road ahead. it into action for one week.

• The Army Career Tracker is an online tool that can help you focus on Sharpshooter: Write down 3 solutions to overcome your barriers.
your short and long range military goals. https://actnow.army.mil.
Marksman: Discuss your barriers with a member of your team.
• It is inevitable that you will confront obstacles regardless how well
you plan. Therefore, developing contingency plans will help you retain
control and realize that set backs do not have to derail your entire plan.
Soldier Concerns Contingency Plans
How do I know which Per-
All behaviors are important and rein-
formance Triad behavior
force each other, just pick one and do it!
to focus on?

Scaling and modifying your workouts

will keep you active and engaged in your
What if I am injured?
recovery. Your leaders or healthcare
team can help you develop a plan.

Prepare your meals in advance. Small

I do not have enough time
coolers are great for storing your
to eat a healthy lunch.
home-prepared meals.

Make priorities; develop time-

I’m too busy to meet all
management skills to help you deal
of the Performance Triad
Monitor Your Progress with life’s challenges and make
goals.
• Failing to monitor your progress is a pitfall for losing motivation. healthier choices.

• “Checking the box” often is motivating. How good did you feel when You can’t ‘out-exercise’ a poor diet!
you completed your first 12 mile road march or lost those first 3 lbs? I work out a lot, isn’t that
Think of how much better you’d be if you
I am sure meeting those goals motivated you to set new ones. enough?
were well rested and fueling properly!
• Technology can be an excellent motivational tool that helps you monitor
I have been working hard Stay the course and persevere! As you
your progress. They provide actionable information to let you know
when more is needed so that you can make appropriate course correc- to improve but I am not find obstacles use the guide to find ways
tions. Friends and on-line communities can also keep you moving. seeing results! around them to reach your goals.

• Celebrate every success because you have earned it. Discover ways to
celebrate without compromising your hard earned gains. Instead of
celebrating over dinner, take in a movie, get a massage or go shopping.

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module

Module 15: Leader’s Guide Sleep, Activity, and Nutrition

15
Learning Objectives:
1) Identify common barriers and develop contingency plans.
2) Provide recommendations that help you stay committed to
your personal goals.

PREPARE: resources
 Review the module.
Read This!
OPTIONS FOR GROUP DISCUSSIONS: • TRADOC Pamphlet 600-4; The Soldier’s Blue Book
• TRADOC Pamphlet 532-3-7: The U.S. Army Human Dimension
 Review the module with your team and provide Soldiers with a copy of the Concept
command philosophy.
• AR 600-63: Army Health Promotions
 Discuss preparation for upcoming physical training activities.
 Discuss barriers to meeting sleep, activity and nutrition goals.
Explore This!
• Human Performance Resource Center: http://hprc-online.org
 Discuss reasons not to succumb to self doubt, make excuses or abandon • Reach out to a Master Resiliency Trainer and review: CSF2 Goal
your goals when the results are not quickly achieved. Setting Information: https://www.sft.army.mil
 Discuss how technology can improve your knowledge about your perfor- • Public Health Command’s Ready and Resilient Campaign (R2C):
mance and abilities. http://bit.ly/R2C-15
• Army Master Fitness Trainers: http://bit.ly/MasterFitnessTrainers
PRACTICAL EXERCISE OPTIONS:
• Visit Armyfit and retake the GAT to see how small changes are
 Review the Soldiers’ SMART goals, help them create short range goals that making a big difference in their health:
will give them quick wins and help them remain focused. https://armyfit.army.mil/Protected
 Discuss changes that will improve their success. Download This!
 Have Soldiers visit the Army Career Tracker website to learn about career • Army MRT: http://csf2.army.mil/mrtresource.html
options, request mentorship and increase their knowledge about the • Time management / Timeful: http://www.timeful.com
Military.
• Time management / Lifetick: https://www.lifetick.com
 Give examples of formal and informal mentorship.

AAR:
 Did you find it easy to share your goals and barriers?
 Were the Soldiers’ short and long term goals well aligned?
 Were there common barriers?
 Are there actions the unit can take to mitigate some of the common
barriers discussed?

112 113
 sleep module
16
SLEEP: THE DECISIVE EDGE

Sleep: The Decisive Edge

S leep gives us the decisive edge needed for sustained or continuous
operations. Anything less than 7–8 hours of sleep every 24 hours
impairs mental abilities such as thinking and judgment. Lack of sleep
impairs simple tasks such as driving, identifying the enemy, or plotting
grid coordinates. Sleep planning is critical to mission success and gives a
decisive edge.

In sustained or continuous operations sleep is likely to be limited depend-

ing on operational tempo and mission demands. Leaders are responsible
for implementing deliberate sleep management strategies must ensure
this is included in mission planning. Providing adequate sleep before a
mission will ensure that we bring sharpened, focused, and mentally agile
fighting force to bear down on the enemy.

I D YOU
KNO ?
D W
Caffeine Dosing Schedule
• Individuals who get only 4 to 5 hours of sleep each night experi- No caffeine use 5 to 7 hours prior to
Tactical Caffeine Use
ence loss of performance. This may lead to accidentally falling initial tactical use
asleep at critical times even while driving. 200 mg @ 0000 (1 cup of coffee)
• Lack of sleep decreases ability to make sound decisions. This 200 mg again @ 0400 and 0800h,
Sustained Ops
limits your situational awareness and ability to plan which can if needed
(no sleep)
lead to poor choices. Use during daytime (1200, 1600)
only if needed
• Sleep loss affects tasks like integrating range cards, coordinating
fire and maneuver, and detecting and appropriately determining a 200 mg @ start of night shift
threat level. Night Ops 200 mg again 4 hours later
(with daytime sleep) Last dose: at least 6 hrs away
• Caffeine may temporarily improve performance and alertness when
getting adequate sleep is not possible. from sleep period
200 mg upon awakening
• Caffeine is most effective when there is no sleep debt.
Restricted Sleep 200 mg again 4 hours later
• Timing of caffeine is important — see table. (6 or fewer hours of sleep) Last dose: at least 6 hrs away
from sleep period
• Caffeine does not replace sleep or reduce sleep debt, so recovery
sleep will be needed following sustained or continuous operations.

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 sleep module
16
SLEEP: THE DECISIVE EDGE

How to Achieve Maximum Sleep

in Sustained Operational Environments: TARGETS
Expert: Identify current sleep debt. Create a plan for sleep
recovery where you will get additional sleep, and execute plan
BEFORE SUSTAINED Up to 2 weeks prior: to erase sleep debt over the next 7 days.
OPERATIONS Get 8 or more hours of sleep to
pay down sleep debt and bank Sharpshooter: Get 8 hours of quality sleep for 7 nights.
your sleep to start the mission
with a full bank. Marksman: If you have a sleep debt, take tactical naps when
possible during sustained or continuous operations, to maintain
To optimize sleep quality stop mental sharpness.
caffeine and alcohol use at least
6 hours before scheduled sleep. In anticipation of sustained or continuous operations
 Get 8 or more hours of sleep each night and do so consistently.
DURING SUSTAINED Maintain separate day and night  Create a deliberate sleep plan to maximize the warfighters’ ability to get 7–8
OPERATIONS shift sleep tents to reduce light, hours of sleep every 24 hours.
sleep disruptions, and improve  Planned naps.
sleep quality.
 Create a sleep friendly area that is dark, cool, and quiet for highest
Take tactical naps whenever quality sleep.
possible to accumulate 7–8 hours  Use recommended caffeine dosing and tactical naps when operations require
per 24 hours. Naps of 10–30 extended awake time to maximize performance.
minutes are ideal for improving  To allow sleep recovery after sustained operations for both garrison and field
alertness and performance. environments, plan extra sleep time to include multiple days with additional
hours of sleep.
Naps greater than 30 minutes
may result in sleep inertia
(lethargy upon awakening) that
usually goes away after a few
minutes.
Use 10–15 minute sessions of
exercise to increase alertness as
appropriate.
Follow the tactical caffeine
dosing.

AFTER SUSTAINED To pay down sleep debt after

OPERATIONS periods of sleep deprivation, plan
additional sleep time.
8 hours or more of sleep per 24
hours ensures speedy return
to optimal performance and
alertness.
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module

Module 16: Leader’s Guide Sleep, Activity, and Nutrition

16
Learning Objectives:
1) Describe strategies to maintain cognitive performance during
sustained or continuous operations.
2) Instruct on tactical caffeine use to maintain performance
during sustained or continuous operations.

PREPARE resources
 Read and review items listed under ‘Read This!’ and ‘Use This!’
 Arrange for controlled use of caffeine gum. Consult with com- Read This!
mand surgeon, military physician, or PA prior to planned use (NSN • Sleep Tactics Tip Card: http://bit.ly/sleeptacticsforsusops
8925015301219 Stay Alert Energy Caffeine Gum). • FM 6-22.5, Leaders Guide to Combat and Operational Stress
Control, Chapter 4: http://bit.ly/FM6-22
OPTIONS FOR GROUP DISCUSSION: • “Managing Sleep to Maintain Performance” (page 37 of “The Per-
 Discuss the link between sleep and performance in sustained or formance Triad Guide), Using Caffeine,” and caffeine dosing for
continuous operation. alertness during sustained operations (page 38 of “The Perfor-
mance Triad Guide).
 Discuss sleep debt and strategies to reduce.
 Discuss the benefits and drawbacks of tactical caffeine use to assist
Use This!
with alertness. • Loss of Sleep poster: http://bit.ly/lossofsleep
• Sleep Well, Be Alert, Get Focused poster:
PRACTICAL EXERCISE OPTIONS: http://bit.ly/sleepwellposter

 Prepare a sleep plan for your group for a hypothetical or upcoming Watch This!
training event. Integrate reducing sleep debt, sleep recovery, tactical • Dr. William Dement on Healthy
naps, shift work, and caffeine dosing. Sleep and Optimal Performance:
http://bit.ly/1xwduqo
 Have Soldiers identify caffeine amounts in favorite drinks and food,
and have a controlled, trial use of the caffeine gum. Explore This!
 Determine how much sleep debt you have. • Sources of Caffeine:
http://bit.ly/HPRCsourcesofcaffeine
AAR: • Benefits of Napping:
Review results of your efforts to reduce sleep debt, create a sleep plan and use http://bit.ly/benefitofnap
caffeine gum for alertness. • Warfighter sleep needs: http://bit.ly/warfightersleepneeds
 What were the pros and cons? • Use of caffeine gum: http://bit.ly/HPRCcaffeinegum
 What did they do differently? • Assess your sleep needs: http://bit.ly/assesssleepneed
 How did they feel?
• Sleep in deployed settings: http://bit.ly/sleepindeployedsettings
 What, if any, barriers were there?
• Caffeine use information: http://bit.ly/caffeineinfo

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 nutrition module
17
FUELING FOR THE FIELD AND MISSIONS

Fueling for the Field Estimate your daily energy needs

and Missions Step 1:

Men: Weight (lbs) x 12 =

D eployments and field operations demand a properly fueled body. Women: Weight (lbs) x 11 =
Proper fueling can mean the difference between top performance and
mission failure. Step 2:
Answer from Step 1: x AF x ENV = daily energy
Nutrient timing for peak performance is key to fueling your body with the needs
right nutrients at the right time for maximum results.
Activity Factor (AF) Environment Factor (ENV)
Poor nutrition in extreme conditions (hot, cold, high altitude) can lead to
1.25 (Sedentary) 1.0 (Normal)
fatigue, rapid weight loss, injury, illness, and dehydration.
1.50 (Light to moderate activity) 1.1 (Heat)
1.75 (Heavy activity) 1.25–1.5 (Cold)

OU
2.20 (Exceptional activity) 1.15–1.5 (Altitude)

I D Y 1.2 (Water immersion)

KNO ?
D W (example[male]): 145 lbs x 12 = 1740 x 1.5 x 1.1 = 2871 calories per day)

• As little as 2% dehydration can lead to fatigue and impaired MREs

performance during combat. Find out what’s in your MRE and how many
you should eat to meet your daily nutrition
• Performing in a hot environment burns 10% more energy. needs in the field. Go to the ComRaD web-
site (http://bit.ly/rations).
• Performance in cold weather increases energy requirements
by 25–50%. Nutrition Facts
MREs 2014, MENU 2
Calories 1,326 Calories from Fat 419
% Daily Value
Total Fat 47g 71%
Saturated Fat 17g 85%
Trans Fat 2g
Cholesterol 154mg 51%
Sodium 3,928mg 165%
Potassium 1,592mg 45%
Total Carbohydrate 162g 56%
Dietary Fiber 16g 64%
Sugars 54g
Protein 72g
Vitamin A 62% Vitamin C 102%
Calcium 35% Iron 55%
Vitamin E 19% Vitamin K 0%
Thiamin 139% Riboflavin 35%
Niacin 33% Vitamin B6 62%
Folic Acid 35% Vitamin B12 5%
Phosphorous 89% Iodine 3%
Magnesium 45% Zinc 87%
Selenium 170%
Warfighters have unique nutritional requirements compared to the general public.
See the ComRaD FAQ for more information.

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 nutrition module
17
FUELING FOR THE FIELD AND MISSIONS

Fueling for the Field TARGETS

and Missions Expert: Estimate how many calories you need for your next
mission (and eat them).

Sharpshooter: Refuel 30–60 minutes after a physically

demanding mission.
MISSION Drinking water before Marksman: Eat a large enough meal to sustain you through
PREP missions can help the first 3 hours of your mission.
Top off the prevent dehydration
fluids and
put fuel FUEL IN THE FIELD
in the tank The first fuel your body • Make time to fuel. Refuel every 4–5 hours—avoid going more
uses during strenuous than 5 waking hours without eating.
HERE’S activity is carbohydrates.
WHY Carbohydrates improve • Snack when you can. Choose carbohydrate- and energy-rich choices
your performance. such as dried fruits, nuts, and trail mixes and unopened snack
items from rations to eat on the run.
• Eat calorie-dense and nutrient-rich foods such as MRE main
entrees and crackers with peanut butter or cheese spread.
• Refuel with carbohydrates and protein 30–60 minutes after a
SUSTAIN Tailor the Army Hydration Guidelines strenuous mission or activity. Examples include chocolate milk
Replenish for the mission and environment and a banana, sports bar, or an MRE dairy shake.
fluids and refill
as needed Drink up to 4–8 ounces of water every 15
minutes during strenuous activity but don’t REHYDRATE
exceed the Army Hydration Guidelines. • Rehydrate with enough fluids.
After on hour of sustained strenuous activity, • Check your urine color below!
HERE’S energy stores are depleted. To maintain your HYDRATED DEHYDRATED
WHY edge, eat a snack every 45 minutes during
sustained operations.

MEDICAL AID
SEEK
MISSION Refueling your body for the next
COMPLETE mission is critical
Refill your tank
The best way to refuel is 30–60 minutes after Your hydration level is okay. You need to hydrate yourself! If your If your urine is red
a strenuous mission. Drink water as normal. urine color is on the left end of this and/or brown, seek
box, hydrate with 1/2 bottle of water medical aid. Your
(or a whole bottle if you’re outside hydration level may
HERE’S Eat a blend of protein and carbohydrates. sweating). If your urine color is on or may not be the
WHY Continue to rehydrate. the right end of this box, drink 2 problem causing this.
bottles (1 liter) of water now.

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module

Module 17: Leader’s Guide Sleep, Activity, and Nutrition

17
Learning Objectives:
1) Describe the performance benefits of eating right during a mission.
2) Define optimal nutrition habits for your mission.

PREPARE: resources
 Review the module and resources.
 Review the Nutrient Section of the Training Guide. Read This!
• Mission Nutrition For Combat Effectiveness:
 Review Mission Nutrition for Combat Effectiveness.
http://bit.ly/warfighternutrition
OPTIONS FOR GROUP DISCUSSIONS: • TB MED 507, “Heat Stress Control
and Heat Casualty Management”:
 Review the module with your team. http://bit.ly/TBMED507
 Discuss the performance benefits of eating right during a mission. Use This!
 Discuss optimal nutrition habits for your missions. • Urine Chart Poster to hang in latrines:
http://bit.ly/urinechart
 Discuss examples of foods/beverages to use before, during and after
missions. Watch This!
• Mission-Specific Nutrition:
PRACTICAL EXERCISE OPTIONS: http://bit.ly/performancenutrition
 Help Soldiers create a list of ration choices to use before, during and Explore This!
after a mission. • Human Performance
 Have Soldiers track how food choices and regular fueling help them Resource Center—Nutrition:
improve their mental focus and physical performance. http://bit.ly/HPRCnutrition

 Have Soldiers monitor their fluid intake before, during and after the • Calculate your daily energy requirements:
next mission. http://bit.ly/hprcnutrition
• Calculate your caloric burn:
 Have Soldiers calculate calories burned for a 12 mile ruck march with http://bit.ly/calorieburncalc
a 50 pound load at 4 miles per hour. http://bit.ly/burnperhour
AAR: notes
Discuss with Soldiers the different fueling and hydration strategies used before,
during, and after field training.
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

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 activity module
18
CROSS TRAINING FOR FITNESS

Cross Training for Fitness power through any challenge

D uring sustained operations Soldiers will face long days, limited sleep
or rest options, and a wide variety of physical requirements. Prepare
yourself by doing different fitness activities with limited equipment and
Are You Ready for the Challenge?
building your ability to carry and wear loads like body armor. Ideally, this Sustained operations can involve many challenges—
should be done prior to the mission to maximize your performance. are you ready? Soldiers must be able to sprint, carry heavy
objects, ride for hours in a combat vehicle, lift equipment,
Well-Rounded Fitness climb, conduct dismounted patrols, and react to contact—
is Important all while wearing body armor!
• Soldiers using strength and cross-training have up to 50% fewer
injuries and do better on functional testing.
• There’s more to endurance training than running. Try the endur-
ance machine options from FM7-22 Figure 10-12, especially
the bike and the rowing machine.

Limit Your Running

to Avoid Overuse Injuries
• Soldiers who run more than 30 min, 3 times a week are at
increased risk of injury. Most Soldiers don’t need to do more
than that.
• Running more than 30 min, 3 times a week won’t improve your
APFT score further—focus on functional fitness.

Build your Ability to Carry

and Wear Combat Gear
• Wearing body armor makes functional tasks 16–60% more
difficult—focused training will make it easier!
• Mixed fitness programs, including resistance training and circuit
training found in FM7-22, can improve your ability to wear body
armor and a rucksack by up to 30%!
• Train as you fight! Road marching and walking with body armor
with progressively more weight is the best way to get better at
dismounted movement. See FM 21-18.
Train as you fight
by practicing marches and dismounted movement.

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18
CROSS TRAINING FOR FITNESS

Cross Training for TARGETS

Well-Rounded Fitness Expert: Build a new exercise routine for your next sustained
operation and do it for 6 weeks.

Sharpshooter: Perform 2–3 sessions of strength training per

week + 1 day of agility training, for 6 weeks.
In Garrison or at Home Marksman: Challenge yourself with 3 different exercises for
• Change up your routine! Don’t fall into the trap of doing the one week.
same old workout—reach your goals by challenging yourself to
try new things. Need ideas?
• Find a new fitness activity and stick with it! Learning new skills Strength and mobility options: barbells, dumbbells, kettle-
and different kinds of conditioning will give you the confidence bells, medicine balls, rope climbing, body weight strength
and fitness to power through any challenge. drills, elastic bands, improvised strength equipment like 5
• Give it time! It takes at least 6 weeks to see a real improvement gallon water cans or filled duffel bags
from training in a new kind of fitness activity.
Conditioning options: Shuttle runs, upright stationary bike,
Field Training or Deployment swimming, spinning bike (try a class!), elliptical trainer,
• Equipment and gym space may be limited or non-existent, but rowing machine, conditioning drills, martial arts
as a Soldier, you must maintain yourself—find ways to stay fit!
• Bodyweight exercises like pushups, lunges, and squats are great
options for austere environments.
• Create or improvise your own strength equipment—but remem-
ber safety first! Water cans, ammo cans, sandbags, duffel bags,
body armor (worn or held) and other items give you good field-
expedient options!

Vacations,TDY, or During PCS

• These busy times will present challenges to your fitness routine.
Planning ahead will keep you on track.
• Plan some time each day for workouts, even if it’s just 10 minutes
a day.
• Body weight conditioning exercises and strength drills can be
done anywhere!

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module

Module 18: Leader’s Guide Sleep, Activity, and Nutrition

18
Learning Objectives:
1) Explain why cross training is important for Soldiers’ well-rounded fitness.
2) Describe ways to stay fit when you don’t have access to a gym or fitness
center.

PREPARE: resources
 Be prepared to give Soldiers ideas on how to break out of their exercise
routine and build well-rounded fitness. Read This!
 Have a list of options ready for field-expedient or minimal equipment • FM 7-22: Conditioning Drills, Climbing
fitness activities. Drills, Strength Circuits, Obstacle Negoti-
ations, Guerilla Drills
 Review FM21-18, Foot Marches.
• FM 21-18: Foot Marches
OPTIONS FOR GROUP DISCUSSIONS:
Use This!
 What are the different fitness challenges imposed by sustained • ‘Get Fit, Not Injured!’ Poster:
operations? Use a personal example if you can. http://bit.ly/GetFit_NotInjured
 Have Soldiers discuss ways to stay fit in different environments—field, Watch This!
garrison, or vacation/TDY. • Human Performance Program Guides:
http://bit.ly/HPRC-Exercise
PRACTICAL EXERCISE OPTIONS:
• HPRC Vertical Core Series Videos:
 Build a foot march program for your unit using FM 21-18—remember start http://bit.ly/HPRC-VerticalCore-Videos
slow and work up.
Explore This!
 Have Soldiers design safe improvised strength equipment and try them out • ArmyFit Workouts:
as a group. https://armyfit.army.mil/programs/workouts.aspx [login requried]
 Do a ‘no-equipment’ fitness challenge as a group. Download This!
 Meet Soldiers at the gym to get an overview of the different equipment • American College of Sports Medicine’s bodyweight routine here:
available. http://bit.ly/ACSM-Basic-Bodyweight

AAR: notes
Discuss with Soldiers their experiences building well-rounded fitness and readiness.
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

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 THE PROFESSIONAL SOLDIER ATHLETE IS A STRONG ROLE MODEL FOR
FAMILY, FRIENDS, AND COMMUNITY MEMBERS. ENGAGING OTHERS
chapter contents
IN A HEALTHY LIFESTYLE NOT ONLY SUPPORTS SOLDIERS’ HEALTH, Module 19: The Strength of the Nation —
BUT THE HEALTH OF THOSE AROUND THEM. The Army Family Community

Module 20: Soldier and Family Nutrition

SOCIAL, FAMILY, SPIRITUAL Module 21: Friends, Family, Faith and Fitness

Module 22: Sleep for Stronger Relationships

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

132 133
 in-depth module
19
THE STRENGTH OF THE NATION — THE ARMY FAMILY COMMUNIT Y

The Strength of the Nation —

The Army Family Community

S oldiers, friends, spouses, significant

others and children make up our Army
Family. The Army Family is strong with a
deep sense of community.

Help your Family and friends be all they can be

with the Performance Triad!

D YO U • The Army MWR programs like B.O.S.S. and Army

DI W
KNO ? mote life balance. (AR 215-1)
Community Service are designed to include social,
fitness, spiritual & recreational activities to pro-

• 80% of families value mealtime together, yet 33% successfully

achieve daily family meals. Having regular meals are linked to:

In the Army Family, > Educational success

you are never alone.

>
>
Decreased likelihood of smoking, drinking or using drugs
Closer family relationships

OU • Incorporating the Performance Triad will support

> Healthier eating habits

I D Y
D W
?
http://www.cfs.purdue.edu/CFF/promotingfamilymeals

K N O emotional, spiritual and mental health and well-

being for you, your family, and your friends!
• Families who role model healthy behaviors such as sleep, exercise,
and nutrition are more likely to have children who make healthy
choices.
• Healthy sleep, activity, and nutrition should be reinforced at home
within each Army Family Member. • Regular attendance at church or other community of faith gatherings
has been linked with lower rates of depression and reduces the risk
• Healthy habits are contagiouis. Lead the way with your example. of dying by 25%. A likely reason for this is that people with a sense of
• Families and friends will benefit from improved performance— connection to a higher power, and having a sense of purpose in life
at school, at home, at work, and across the Life Space. helps them work through life challenges.

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 in-depth module
19
2
THE STRENGTH OF THE NATION — THE ARMY FAMILY COMMUNIT Y

TARGETS
Expert: Be a leader, set the example organize a fun outing for
your family and friends that incorporates a healthy lifestyle.
Schedule quiet time for your family to
promote calming mood before bed Sharpshooter: Encourage family and friends to sign up for a
group challenge related to sleep, activity, or nutrition.
Commit to a bedtime routine Marksman: Identify some of your friends or family who could
Commit to a consistent sleep/wake schedule help you meet your goals.

Turn off your phone or use the do not disturb

feature at a designated time each night to
allow for relaxation time. SLEEP
Group fitness habits build your Army Family
Turn TV commercials into fitness breaks
Don’t be a barracks rat! Get out and explore
your community
Take a walk after dinner with your
friends/family
Trouble talking to your teen or a friend?
Take a walk and the conversation
may flow more freely ACTIVITY
Make meal time a social event!
Set the example, order first and make
healthy choices, your friends and
family will follow
Slow down and enjoy your meal
— you’ll feel full faster
Empower your family and friends to keep
you honest about your food choices
Replace the junk drawer with healthy snacks
to make it easy to make healthy choices NUTRITION Families can access H.E.A.L.T.H. and
ArmyFit to create a personalized plan,
track progress, and locate resources.
CSF_Posters_v4.indd 2 8/27/2013 1:20:37 PM

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module

Module 19: Leader’s Guide Sleep, Activity, and Nutrition

19
Learning Objectives:
1) Promote what you have learned with family and friends.
2) Describe how you together with family and friends can
reach goals together.

PREPARE resources
 Explore the B.O.S.S site and look for opportunities for single soldiers to
strengthen relationships. Read This!
 Prepare examples of how you engaged your family/community to create a • ArmyFit Tip Card:
goal together. http://bit.ly/ArmyFit-tipcards
Watch This!
OPTIONS FOR GROUP DISCUSSION • Army Family are Army Strong:
 Discuss how to get Family and friends involved in making healthier choices http://bit.ly/Armyfamilyarmystrong
for sleep, activity, and nutrition. Explore This!
 Discuss how to have a conversation with family/friends about living a • B.O.S.S: http://bit.ly/1utOZqH
Performance Triad lifestyle. • Army H.E.A.L.T.H.: http://armyhealth.pbrc.edu
• Comprehensive Soldier and Family Fitness: http://csf2.army.mil
PRACTICAL EXERCISE OPTIONS:
• Eat right: http://bit.ly/YUMReP
 Role play talking to family/friends on the benefits of sleep, activity, and • Human Performance Resource Center—Family Nutrition:
nutrition. http://hprc-online.org/nutrition/family-nutrition
 Find 1 group activity in your area that Soldiers could choose to attend
together that foster healthy lifestyles.
 Find 1 group activity in your area that Soldiers could volunteer to foster
notes
healthier communities.

AAR:
Review results of your efforts to engage your social community.
 What were the pros and cons?
 What was done differently?
 How did they feel about the changes?
 What, if any, barriers were there?

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 nutrition module
20
SOLDIER AND FAMILY NUTRITION

Soldier and
Family Nutrition Know the Correct Portion Size of
Your Healthy Food Choices!
F ood plays a role in your performance in the gym, during missions, at
home, at work, and everywhere in between. Your food choices are
determined by several factors: Portion Size Decoder
What is considered ‘One Portion’? Comparison
Attitudes
Fruits
01
Personal
Food Expectations
Habits 02
Biology 1 medium-sized fresh fruit
1 Fist
1 cup fresh or canned fruit
Taste
Preference 1/2 cup dried fruit (i.e., raisins) 1 Small Handful
Hunger/ Vegetables
Food Fullness
2 cups of green salad 2 Fists
Beliefs Choices 1 cup of cooked or raw veggies 1 Fist
Traditions
Grains
Spiritual/ 1 cup dry cereal 1 Fist
Cultural Environment
Availability
04 Economics
People around you
03
1/2 cup cooked cereal, rice, or pasta
Proteins
1 Handful

3 oz. cooked chicken, beef, fish Palm (woman’s)

Making the best food choices isn’t always easy (think about social or family 1 tbsp. of nut butter 1 Thumb
gatherings). Sometimes eating healthy is not popular (friends, family, or
co-workers may have conflicting nutrition habits or goals). In order to make
1/4 cup cooked beans 1 Small Handful
healthier food choices, you have to: Dairy
1) Plan ahead 1 1/2 oz. hard cheese 1 Thumb
2) Lead by example
3) Be assertive, confident, and respectful 1 cup of milk, yogurt 1 Fist
Planning for proper nutrition may require you to change your habits, but it Oil, Margarine, Butter, Dressing
doesn’t mean you have to compromise your beliefs or traditions. Whole-
some foods (whole grains, fruits, vegetables, and legumes) fit into even the 1 tsp. butter, margarine, oil, dressing 1 Tip of Thumb
most stringent beliefs. 1 tbsp. of dressing 1 Thumb

U
For more information on portion sizes, go to www.choosemyplate.gov

YO YOU ARE WHAT OTHERS EAT!

DID W behaviors
?
In group settings, you are more likley to copy the eating

K N O (healthy or unhealthy) of those around you.

Break the mold—stay committed to your nutrition goals!
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 nutrition module
20
SOLDIER AND FAMILY NUTRITION

TARGETS
Expert: Partner with team members to plan and enjoy a

H ow do you know if your current diet healthy dinner with family and/or friends at least once a week
for 6 months.
is helping you achieve your personal Sharpshooter: When dining out this week with friends
goals of looking and feeling your best? and/or family, order first and choose a healthy option—see if
Analyze your current diet then develop others do the same.
and implement strategies to eat healthier! Marksman: Include at least 8 different colorful fruits and
vegetables on your grocery list and try to eat them most days
of the week.

What Dietary Improvements Can I Make?

 Increase my fruit and vegetable intake PLAN EXECUTE
 Decrease portion sizes Make a weekly menu/ Prepare meals at home
 Decrease frequency of dining out grocery list and together
 Lower my fat, saturdated fat, and/or cholesterol
 Purchase healthier foods to have on hand Stock up on
HOME healthy foods
Save $ and eat healthy

Who or What Influences Invest in Prepare extra batches

My Food Choices the Most? proper equipment of food on days off
 Myself
 My friends
 My family PLAN EXECUTE
 Spiritual/Cultural beliefs
Choose mostly “green”
DFAC Go for Green
food choices
Where Do I Eat Most of My Meals?
 At home/barracks with home-cooked meals
 At home/barracks with take-out or delivery PLAN EXECUTE
 At work or sitting at a desk Scan the menu
 At the DFAC Make smart substitution
for healthy options
 At fast food, food court, or sit-down restaurants DINING
OUT Save $ and leave feeling
Watch portion sizes satisfied -NOT- stuffed
Did you know that by choosing healthy foods
instead of junk food to satisfy your hunger,
over time you can train your “If it is important to you, you
brain to like and crave will find a way. If not, you will
healthy foods? find an excuse.” —Unknown
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 P r o f e s s i o na l
module

Module 20: Leader’s Guide Sleep, Activity, and Nutrition

20
Learning Objectives:
1) Explain how to analyze and assess current dietary habits and identify
areas to improve.
2) Educate participants about the importance of planning ahead and tech-
niques to help them meet their nutrition goals in a variety of settings.

PREPARE: resources
 Review the module and nutrition reference section.
 Review material under ‘Read This!’ Read This!
 Hang poster listed under ‘Use This!’ • Eat Right and Get Results tip card:
http://bit.ly/nutritiontipcard
OPTIONS FOR GROUP DISCUSSIONS:
• Feel Good, Stay Healthy…Eat Smart tip card:
 Review the module with your team and provide Soldiers with the tip card(s). http://bit.ly/eathealthytips
 Discuss importance of knowing and recognizing proper portion sizes. • AR 40-25, “Nutrition and Menu Standards for
 Discuss how to grocery shop and prepare healthy meals at home. Human Performance Optimization”:
 Discuss ways to modify food intake when dining out. http://bit.ly/AR4025
 Discuss meal planning. Use This!
 Discuss ways to increase fruit and vegetable intake. • Go For Green Table Tent:
http://bit.ly/goforgreentent
PRACTICAL EXERCISE OPTIONS:
• Eat Right and Get Results Poster:
 Help Soldiers track their current diet by keeping a food record for the next http://bit.ly/eatrightposter
24–48 hours (write down everything they eat and drink). Use pen/paper,
apps, or online tools. Watch This!
 Compare results to www.choosemyplate.gov guidelines. • Re-wind the Future by Children’s
 Have Soldiers identify and implement at least 1 positive change to make to Healthcare of Atlanta:
their current diet. http://bit.ly/familyeatinghabits
 Have them plan for this change in different scenarios (when dining out, • Healthy Eating on a Budget:
eating in DFAC, etc.) http://bit.ly/eatingonbudgets
 Have Soldiers monitor their performance and adjust their plan to meet their
performance needs and goals.
Explore This!
• Evidenced based nutrition topics and trends:
AAR: http://bit.ly/foodandnutritionnews
Discuss with Soldiers how they can eat healthier in any setting. • Army H.E.A.L.T.H. — personalized nutrition plans:
 What were the pros and cons? http://bit.ly/personalizednutrition
 What did they do differently? Download This!
 How did they feel? • FooducateTM
 What, if any, barriers were there? • My Family Meal Planner Light

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 activity module
21
FAMILY, FRIENDS, FAITH AND FITNESS

Family, Friends,
Faith and Fitness
O n duty and off duty Soldiers represent the U.S. Army—setting the
example for others. You can be a positive influence on your friends,
family, significant other, and your community with your actions. If your
friends, family, and others see you being healthy and fit they are more
likely to do the same!

Being Social Helps You Stay Fit and Healthy

The health and fitness behaviors of your family and friends are “conta-
gious”—they can spread!
Having a regular workout partner or group fitness schedule improves your
workout attendance by up to 50%!

Set the Example, Others Will Follow

Research shows that the first person to speak up to make the healthy
choice helps nudge others toward the same decision. This kind of encour-
agement is called ‘anchoring.’
In some research studies, anchoring can increase the chance of a similar
choice by up to 80%!
Use anchoring to set a positive example for your friends, family, and faith
community—nudge them toward health.

Social Connections Make a Difference

When people around you are fit and healthy you are about 30–60% more
likely to have those same behaviors.
Each social connection (friend, family, etc) you have supporting your choices
increases your chance of making those healthy choices.

Your Health
and Fitness Influences
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 activity module
21
FAMILY, FRIENDS, FAITH AND FITNESS

Family, Friends, Faith and Fitness TARGETS

Expert: Volunteer for a community event to promote fitness in
your friends, family and/or faith community.
Sharpshooter: Include friends, family, and your faith communi-
ty to help you reach your goal of 150 minutes moderate aerobic
exercise + 75 minutes vigorous exercise per week.
Marksman: Schedule a time to meet someone for an exercise
session or outdoor activity.

see what’s out there!

• MWR Outdoor Recreation Centers:
http://bit.ly/MWRrecOut
• Find an outdoor exercise group or start your own here:
http://bit.ly/FitMeetUp
• Get active in your community to support healthy living,
try these tools and resources from the CDC:
http://1.usa.gov/1yAsJ1j
• Find a community event to support at the Army OneSource:
Your Environment and Your Health http://bit.ly/1sdeTwH
• Those who you surround yourself with are important, but did you know
the physical environment plays a role in your health, too?
• The number of children who are physically active outside is 84% higher
when schoolyards are kept open for public play.
• People who live in walkable neighborhoods (sidewalks, off main roads)
are 2 times as likely to get enough physical activity as those who don’t.
• People who live near outdoor trails are 50% more likely to meet physi-
cal activity guidelines.
• Teens who live in poor neighborhoods are 50% less likely to have a
recreational facility near home.
• While location, facilities, and equipment play a role—studies show that
your personal motivation and support from others is far more important!

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module

Module 21: Leader’s Guide Sleep, Activity, and Nutrition

21
Learning Objectives:
1) List ways you can set the example for others in your fitness and
health behavior.
2) Describe different group activities you can do to set the example for others.

PREPARE: resources
 Have examples of group exercise options for Soldiers who are single,
married without children and those with children. Read This!
 Have examples of how every Soldier can set an example for their family, • ArmyFit Tip Card:
friends, and community. http://bit.ly/P3ArmyFitCard
 Look for local options in faith or charity organizations in your area. Use This!
• Sit Less, Move More poster:
OPTIONS FOR GROUP DISCUSSIONS: http://bit.ly/P3SitLessMoveMore
 Discuss the importance of setting a good example for others. Explore This!
 Have Soldiers discuss why it’s important to exercise and be fit together • Help Kids be Active and Healthy:
with friends, family or loved ones. http://5210healthylife.org
• Find your local MWR options:
 Discuss barriers to enjoying activities with friends, family and loved ones.
http://www.armymwr.com
PRACTICAL EXERCISE OPTIONS: • Total Family Fitness on ArmyFit:
http://csf2.army.mil
 Brainstorm different ways your friends, family, and community can get
active together. Download This!
• Fitness for Children and Teens Guide:
 Find a fitness activity in your area and sign-up your team (5K, MWR http://bit.ly/1sXBMrm
events, etc.).

AAR: notes
Discuss with Soldiers their experiences building well-rounded fitness and readiness.
 What were the pros and cons?
 What did they do differently?
 How did they feel?
 What, if any, barriers were there?

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 sleep module
22
SLEEP FOR STRONGER RELATIONSHIPS

Sleep for Stronger

Relationships
S leep impacts all aspects of life. Insufficient sleep particularly affects
health, mood, and productivity. It is a myth to assume that sleep
cuts into our productive hours. We are actually more productive with
adequate sleep.

Although it may seem counterintuitive, your ability to do well at work,

school, or home improves when you get quality sleep. You experience
more energy, you are able to think more clearly, and you are more cre-
ative and efficient at work.

I D YOU • 66% of 18- to 34-year-olds report having sleep

D W
K N O ? issues like insomnia, difficulty falling asleep or
staying asleep.

• 6 in 10 Americans crave sleep over sex.

• In 2013, it was reported that 12% of Americans fell asleep at

work, 10% fell asleep at school, 7% fell asleep at church, and
4% fell asleep on the toilet.

• 75% of adults in a relationship sleep better with their partner.

• Americans who get 7 or more hours of sleep are more likely to

engage in higher intensity workouts.

• The Better Sleep Survey of 2013 revealed that most women with
children would give up almost anything to get 1 more hour of
sleep a day.

• Research indicates that people over 60 years old need the

same recommended 7–8 hours of sleep, and their sleep quality
improves with a bedtime routine.

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 sleep module
22
SLEEP FOR STRONGER RELATIONSHIPS

Strategies for Better Sleep TARGETS

Do you want a better social life? Do you need more time for your hobbies?
Get adequate sleep and you will see a difference in the quality of your Expert: Improve and implement your bed time routine for
relationships and things that interest you the most. Prioritize sleep when at least 7 days.
planning your social activities and realize that sometimes you may have Sharpshooter: Get 8 hours of sleep per night. If you have
to say “no” to get enough sleep. children or teenagers, ensure they get the hours of sleep needed
according to their age. (See children’s sleeping guidelines).
Be mindful of the amount of adequate sleep you need when you are play-
ing video games, meeting friends, or going out. Give yourself ample time to Marksman: Assist a friend or family member to identify
wind-down and go to bed. You will thank yourself when you wake up. sleep strategies to improve their sleep.
Healthy sleep habits (see module 6) include a bedtime routine with a set
time in bed, can:
• Improve sleep quality/quantity and result in a better mood, thinking,
and decision making.
Warning!
If you experience any of these general symptoms,
• Help children improve behavior, mood, and conduct. contact your healthcare team:
• Excessive sleepiness during the day.
• Support better sleep for the whole family. When children have a set
bedtime routine, parents tend to get to bed earlier. • Trouble falling asleep or staying asleep.
• Snoring or episodes of stopped breathing during sleep.
Signs that You May Need a New Mattress & Boxspring
• You wake up with stiffness, numbness, aches and pains.
How much sleep does someone need?
• You had a better night’s sleep somewhere other than your own bed.
• Your mattress shows visible signs of overuse (it sags, has visible tearing, AGES REQUIREMENT
ripping, holes, staining, or damage).
• You are tired after a full night’s sleep. Newborns (0–3 mths) 14–17 hours of sleep
• Your mattress is more than seven years old.
Infants (4–11 mths) 12–15 hours of sleep
Sleep Enhances for your Bedtime Routine
• Cover your bedroom windows to make your room darker. Toddlers (1–2 yrs) 11–14 hours of sleep
• Eliminate or cover up electronics in your bedroom or sleep area.
Preschoolers (3–5 yrs) 10–13 hours of sleep
• Go caffeine-free at least 6 hours before bedtime.
• Wake up at the same time each morning, even on the weekends. School-Age Children (6–13 yrs) 9–11 hours of sleep
• Exercise only if you have at least 3 hours before bedtime.
• If you know you will have to stay up later than usual, try to bank Teenagers (14–17 yrs) 8–10 hours of sleep
more sleep.
Young Adults/Adults (18–64 yrs) 7–9 hours of sleep

Older Adults (65+ yrs) 7–8 hours of sleep

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module

Module 22: Leader’s Guide Sleep, Activity, and Nutrition

22
Learning Objectives:
1) Describe sleep strategies to improve sleep quality and quantity.
2) Describe an appropriate bed time routine and the impact on yourself,
your friends and family.

PREPARE resources
 Review the Leader’s Pocket Guidance on Sleep.
 Read and use the items in the resource list. Read This!
 Review SMART goal-setting (module 3). • Combat and Operational Stress Control Manual
for Leaders and Soldiers: http://bit.ly/FM6-22
OPTIONS FOR GROUP DISCUSSION: • 10 Effective Sleep Habits Tip Card:
http://bit.ly/10Effectivesleephabitstipcard
 Discuss why we need to prioritize sleep.
• Triad: ArmyFit Tip Card:
 Discuss the impact of adequate sleep on relationships. http://bit.ly/Armyfittipcard
 Review healthy sleep habits and bedtime routines. • Sleep Your Way to a Better Relationship:
http://bit.ly/sleepforbetterrel
PRACTICAL EXERCISE OPTIONS:
Use This!
 Create and improve your own bedtime routine. • Being Healthy is Beautiful:
 Identify someone who is having difficulty with sleep and create a http://bit.ly/beinghealthyisbeautiful
healthy sleep strategy to assist them.
• Triad: Get Enough Sleep poster:
 Evaluate your mattress using information from The Better Sleep Council. http://bit.ly/takechargeposter
• Healthy Sleep Tips:
AAR: http://bit.ly/sleeptipsandtricks
Review the impact of sleep on work, school, and home, and the strategies to
improve sleep quality and quantity. Explore This!
 What were the pros and cons? • Sleep and Health Education Program:
http://bit.ly/HarvardPubliceducation
 What did they do differently?
 How did they feel? • Eat, Play, Grow: Smart Sleep, Tools, & Resources:
http://bit.ly/eatplaygrowandsleep
 What, if any, barriers were there?
• Mind Tactics: http://bit.ly/mindtactics
• Mattress Advice: http://bit.ly/mattressandmore
• Guide to Buying a Mattress: http://bit.ly/mattresssizeandtypes

Download This!
• 2 Week Sleep diary: http://bit.ly/2weeksleepdiary

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 ONCE A SOLDIER, ALWAYS A SOLDIER.
chapter contents
IT’S IMPORTANT TO MAINTAIN HEALTHY Module 23: Final Check in
SLEEP, ACTIVITY, AND NUTRITION HABITS FOR LIFE.
Module 24: OPORD for LIfe

OPORD FOR LIFE

THE
PROFESSIONAL SOLDIER ATHLETE
HERE IT’S NOT A GAME

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 in-depth module
23
Time for a Check Up

“Nothing in this world can take the place of

persistence. Talent will not; nothing
is more common than unsuccessful men
with talent. Genius will not; unrewarded
genius is almost a proverb. Education will
not; the world is full of educated derelicts.
Persistence and determination
alone are omnipotent.
”
— Calvin Coolidge
30th President of the United States

P ersistence and deter-

mination has helped
you become the Soldier
that you are today. These
are the same traits that
have made great military
generals out of ordinary
men and women. The
most challenging limita-
tions that you will face
in life will be the ones
that you set for yourself.
So do not allow physical
or mental challenges to “Man is the
fundamental
derail your ambitions.
Maximize your poten-
tial and optimize your

instrument
performance.

Managing your health can be just as challenging as any obstacle course

in battle.”
or special skills qualifying course. Your health challenges can also be
conquered. The Performance Triad gives you the tools needed to enhance
your health and performance, so that you can achieve dominance when it
matters most…on the battlefield. — Colonel Ardant du Picq, 1870
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 in-depth module
23
2
TIME FOR A CHECK UP

Over the past 30 days, how well did you

meet each of these targets?
SURVEYING YOUR HEALTH
(circle and for each red give yourself 1 point. For each yellow, give
yourself 3 points. For each green, give yourself 5 points.)
Calculate your Performance Triad score!
Sleep
(Give one point for each answer. Add each column, multiply the sum by the
On average, how many
number indicated and add the numbers to determine your Sleep, Activity and
hours of sleep do you get 4–5 6 7–8+
in 24 hours? Nutrition scores. Then total each tenet to learn your Performance Triad Score.)

How would you rate your

satisfaction with your
sleep?
Poor Fair Good How did you score? (circle)
How is your energy after a
Poor Fair Good
Sleep Sleep 3–6 7–13 14–15
full nights sleep? score

___x 1 ___x 3 ___x 5 =___

Activity 3–6 7–13 14–15
Nutrition 3–6 7–13 14–15
Activity
Combined 9–20 21–40 41–45
Restistance Training 0–1 2
2+
sessions per week agility
How has your health improved? Mark all that apply.
10,000–
Steps per day <10,000 15,000+  I am able to make better decisions while under stress.
14,999
 I feel more rested when I awake.
Aerobic activity <150 150 150 moderate Activity
minutes per week moderate moderate +75 vigorous score  I choose healthy snacks more often.
 I am eating breakfast more often.
___x 1 ___x 3 ___x 5 =___
 I have increased my physical performance.
 I workout with a partner more often.
Nutrition
How many days per week
have you eaten six to
eight servings of fruits and
<3 4–6 7
vegetables?
The principles of the Performance Triad
How many times per week
did you eat breakfast?
<3 4–6 7 are based on scientific research. They are
How often are you having
designed to help you optimize your health
a healthy snack 30-60
minutes after a strenuous
<25%
of the time
25–50%
of the time
75–100%
of the time Nutrition
and performance. Revisit those modules
exercise session? score that will help you maintain your readiness.
___x 1 ___x 3 ___x 5 =___

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 P r o f e s s i o na l
module

Sleep, Activity, and Nutrition

23
The Voices of Leadership

“The strength of our nation is “The Soldier’s health must come before economy
or any other consideration.”
our Army. The strength of our — Napoleon, 1813

Army is our Soldiers.

”
— General Ray Odierno
“No nation has ever survived, and no nation ever will
survive, whose people are not physically, mentally,
and morally fit for survival.”
“We must also begin to view health as more than — U.S. Army Training Manual No. 1 (1922)
simply healthcare, and transition the Army to an
entire system for health that emphasizes the “Man is the fundamental instrument in
performance triad—sleep, activity and nutrition—
as the foundation of a ready and resilient force.” war; other instruments may change, but
— The Army Posture Statement, 25 March 2014 he remains relatively constant.”
— General George C. Marshall, 1933

“The stamina and strength which the defense

of liberty requires are not the product of a few “The preservation of a Soldier’s health should be the
commander’s first and greatest care.”
weeks’ basic training or a month’s conditioning.
— Regulation for Order and Discipline of the Troops, 1779
These only come from bodies which have been
conditioned by a lifetime of participation in
sports and interest in physical activity…Our “…Nothing is more conducive to keeping an
army in good health and spirits than exercise;
growing softness, our increasing lack of physical
the ancients used to exercise their troops every
fitness, is a menace to our security.” day. Proper exercise, then, is surely of great
— President John F. Kennedy importance for it preserves your health in
camp and secures your victory in the field.”

“A pint of sweat will save a gallon of blood.” — Niccolo Machiavelli, The Art of War, 1521
— General George S. Patton, Jr., 1942

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 in-depth module
24
OPORD FOR LIFE!

OPORD for Life!

“As we continue to reshape and strength-
en our Army … be assured that the Army
will not waver in its commitment
to take care of Soldiers, Civilians, and
their Families. I want the Army to remain
an institution in which each of you is
proud to serve and with which you

”
are proud to stay connected.
Raymond T. Odierno
General, 38th Chief of Staff
United States Army
Congratulations! Your commitment to your readiness and health is
SOLDIERS
commendable. What improvements have you noticed in your energy lev-
els, alertness, and your ability to focus throughout the day? Which sleep,
activity, and nutrition goals have you met? Take time to reflect and journal
the barriers that you have overcome.

As the Performance Triad becomes more embedded in your OPORD for

Life, your health and quality of life will continue to improve. As a Soldier
you are the Strength of Our Nation.

You are a Warrior and a member of the United States Army. There are
many military programs designed to help you realize your dreams, and
complete your education. Performance Triad is a lifestyle change designed
to improve the health and vitality of the Army. Take command and control Once a Soldier, Always a Soldier ... A Soldier for Life!
of your life today.
Over 1000 Soldiers are discharged each

OU
year for failure to meet height and weight

I D Y
KNO ?
D W
standards. Look to your left and right …
use the Performance Triad to coach, mentor
and teach one another how to maximize
performance by making healthier choices.
We can complete the mission together.
We are Professional Soldier Athletes.
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 in-depth module
24
2
OPORD FOR LIFE!

Targeted Changes Increase Stability

UNCLASSIFIED
TAR G ET S
Soldier Benefits
Operation Order xx-xxx, (HQDA rollout of the Performance
TRIAD for Life)
SLEEP
(U) REFERENCES: See the reference section
(U) TIME Zone Used Throughout the OPORD: DAILY • Enhanced quality of life
7–8 hours/day • Readiness and resiliency
1. (U) Situation. Obesity affects the health of 12% of our Dark, cool and • Improved health and survivability
force, while another 66% of Soldiers are overweight and quiet place • Controlled weight management
prone to musculoskeletal injury.
• Increased aerobic capacity, energy,
Caffeine free 6 strength, endurance and speed
2. (U) Mission. On order, Soldiers will leverage OPORD for hours before bed
• Improve professional competence
life to increase their physical, cognitive and emotional
dominance. Soldier optimization will ensure that the Army • Better relationships
remains fit to fight and win our nation’s wars. ACTIVITY • Improved decision making
• Improved planning skills
3. (U) Execution. Daily. Sleep 7–8 hours. Discontinue caf- 10,000 steps/day • Shorter injury recovery periods
feine 6 hours prior to bedtime. Take a minimum of 10k +5,000
steps per day, add 5,000 steps if you can. Perform resis-
tance training at least twice a week and add 1 session 2–3 days resistance
of agility training. Get at least 150 minutes of Moderate training/week + 1
day agility training
Unit Benefits
aerobic exercise per week, add 75 minutes of Vigorous
exercise if you can.
150 min Moderate • Improved Unit readiness and
4. (U) Sustainment. Health is the new way forward. Small + 75 Vigorous resiliency
changes in your daily activity will lead to sustainable • Leader development
results in your health, stamina, cognition, and weight loss
goals. The ones you love most are depending on your
NUTRITION • More robust training opportunities
• Improved task performances
strength to provide for their future.
• Improved unit cohesion
8 servings fruits
5. (U) Command and Signal. Every Leader. Every Soldier. & vegetables/day • Less behavioral health referrals
• Accident reduction
Refuel after • Fewer serious incident reports
DISTRIBUTION: Total Army. strenuous exercise
• Reduced sick-call losses

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module

Module 24: Leader’s Guide Sleep, Activity, and Nutrition

24
Learning Objectives:
1) Discuss your plans for incorporating the Performance Triad into your
long-range plans.
2) Identify opportunities to introduce the Performance Triad Tenets and
the lessons you have learned to others.

PREPARE resources
 Review modules on the Professional Soldier-Athlete (PSA), Goal Setting,
and Sticking to the Plan. Read This!
 Review recommended resources. • CJCS White Paper: America’s Military — A Profession of Arms:
http://bit.ly/ProfArms_Paper
• Profession of Arms — Military Review Special Edition 2011:
OPTIONS FOR GROUP DISCUSSION http://bit.ly/POA_Mil_Review
 Conduct a back brief of the Performance Triad for Life OPORD.
Watch This!
 Discuss how Soldier optimization improves Unit readiness. • The Profession of Arms Official Video:
http://bit.ly/POA_Video
 Discuss ways to help other Soldiers improve their health.
Explore This!
• Center for the Army Profession and Ethic Website:
PRACTICAL EXERCISE OPTIONS: http://cape.army.mil/
 Identify and map out 1, 6, and 12 month goals.
 Identify and map out your long range goals for 5+ years.
 Identify potential barriers and develop contingencies. The Profession of Arms
 Identify the types of support tools that you would need to meet your goals. The Army is an American Profession of Arms, a vocation comprised
 Align desired celebrations to interim goals. of experts certified in the ethical application of land combat power,
serving under civilian authority, entrusted to defend the Constitu-
AAR: tion and the rights and interests of the American people.
 Do Soldiers understand the principles of the Performance Triad?
The Professional Soldier
 How well were Soldiers able to stick with their plans?
An American Professional Soldier is an expert, a volunteer certified
 What motivated them to stay the course?
in the Profession of Arms, bonded with comrades in a shared
 What were some common challenges? identity and culture of sacrifice and service to the nation and the
Constitution, who adheres to the highest ethical standards and is
a steward of the future of the Army profession.

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»»WARRIOR CHALLENGES
173
 WARRIOR CHALLENGES

Warrior Challenges
Warrior Challenges Building Esprit-de-Corps
Building Esprit-de-Corps
Take a Warrior Challenge! This area of the guidebook has 26 challenges BASELINE TESTING
for you and your team to choose from. You can challenge yourself, your
Establish a baseline and track it! You can’t measure improvement if you
team, or a unit such as a company, battalion or even a Brigade!
don’t know where you started. Start with some “baseline” events with
Unit challenges are highly motivating and build esprit-de-corps. They can easily accessible standards for age that you can use for comparison.
also push you to dig deep and achieve what seems difficult. They can help
train you to find the mental, emotional and physical reserve when you are The APFT is a great example, but don’t limit yourself to this alone. Try the
in harms way. Navy Fitness Test or the Marine Combat Fitness Test to challenge yourself
to a different standard. Use 1, 3, or 5 repetition maximum powerlifts to
Always remember, though, to be careful and stay safe. Do your risk assess- test your strength.
ment and treat it like any other training event. Check your ego at the door
and don’t push it when your body is in pain. Have fun, but be smart and
remember, Safety First! ORGANIZING INDIVIDUAL, TEAM AND UNIT CHALLENGES
These challenges can be done individually or as a team.
Individual Challenges:
These are designed to be done on their own but can also be done in a
group to receive immediate feedback.

Team Challenges:
»» Option 1: Break down the challenges into distinct pieces. For
example, if you have a team of 3 and the challenge is a Sprint
Triathlon, you can have 1 person swim, 1 bike and 1 run.

»» Option 2: Form teams of 8–10 that perform the entire event, but
score only the best 4 or 5 towards the challenge score (see Army
Ten Miler team rules: http://bit.ly/ArmyTenMiler).

Unit Challenges:
You can challenge larger groups, for example Company, Battalion or even
the whole Brigade. Combine several of the individual/team challenges and
track them over time. Add points to each challenge and the group with the
most “points” win.

174
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 WARRIOR CHALLENGES

Score to Perform!
Score to Perform!

SCORING SUGGESTIONS
Here are some suggestions to score your events and make them even
more competitive and fun.

Individual and Team Events

Score each participant in a rank order fashion. For example, whoever fin-
ishes first is given a score of “1.” The next person is then given a score
of “2,” and so on. If you have 10 people in your squad or group, you
will have 10 total scores ranging from 1 to 10 (you can also assign the
scores the other way: 10 for the first and 1 for the last).
Ensure you have rules for tie-breakers for each event!
Then collect points over the next 6 months using a combination of
challenges.

Unit Challenges
For Company, Battalion or Brigade challenges, establish a point system
for the different events. We recommend choosing multiple challenges and
assigning points for each event.
You can assign different levels of points for the level of difficulty for each
event and for performance levels. Also, provide points for participation
and completion of particular events. At the end of all the events, add
them up for the final winner!
A proper scoring system is important to help ensure each Soldier has
an opportunity to participate and contribute to the unit’s success, while
not being intimidated by the challenges. This way, you can all celebrate
together while inspiring teamwork, building camaraderie and reinforcing
the Warrior Ethos of the American Soldier.

I will always place the mission first.

I will never accept defeat.
I will never quit.
I will never leave a fallen comrade.
— The Warrior Ethos

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 WARRIOR CHALLENGES

Weekly Challenge
Weekly Challenge Options
Options
Challenge Description Level
(Individual, Team)

Challenge Description Level SOF THOR-3

3-repetition Max Deadlifts Individual
(Individual, Team) Deadlifts
“Double Get 104,800 steps in one
Individual Shuttle Run 300m shuttle run Individual
Marathon” week (that’s 2 marathons!)

Medicine Ball 20 lb vs. 14 lb Rope Climb 3 rope climbs (15ft) Individual

Individual, Team
Throw (scored by distance)
5K/10K/10 mile/
Walking Lunge 400m walking lunge (time) Individual, Team Run Individual, Team
13.1 mile/26.2 mile
Max repetition bench press at
Ranger Bench
a goal weight of the Soldier’s Individual Burpees 7 minutes of Burpees Individual, Team
Press
body weight
5 mile run 1-repetition maximum of bench
Ranger Run Individual, Team Powerlifting Individual, Team
(Goal = under 40 minutes) press, Deadlift, Back Squat
Max repetition deadlifts at a
Ranger Swim 500 M/Bike 12 miles/
goal weight of [Soldiers body Individual Sprint Triathlon Individual, Team
Deadlift Run 5k
weight x 1.5]
Kettlebell Push 100 Kettlebell Push Press 15 consecutive minutes
Individual Swim Individual, Team
Press 35lb for time for distance
Rowing Machine 30 reps for time with
Row Individual, Team Ground to
5 kilometers for time a goal weight of Individual
Overhead
[Soldier’s body weight x .75]
4/8/12 mile ruck march with
Ruck March Individual, Team
35lb minimum load Swim 500 yards; 2 min push-
Navy Seal PT
ups; 2 min situps; Max rep Individual
Test
Bike 6/12/25 miles Individual, Team pull-ups; Run 1.5 miles

Longest time in 4 plank posi- Marine Combat 880 yard run, 30 lb ammo lift,
Core Challenge Individual, Team Individual
tions (front/side x2/bridge) Fitness Test 300 yard maneuver run

Pull-ups Max repetition pull-ups Individual Obstacle Design an obstacle course

Individual, Team
Course (suggested one in FM 7-22)
Functional 400m Run, 21 goblet squats
Fitness (53lb kettlebells), Individual 1946 Army Try the WWII standards!
Individual
Workout 12 pull-ups- 3 Rounds PT Test http://bit.ly/1946ArmyPT

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 WARRIOR CHALLENGE

The Finish Line

The Finish Line
Rewards and Recognitions
You can also give other non-fitness “bonus” points for promoting health This area will help you reward individual and team efforts and get recogni-
and wellness. tion for the great things your unit has done!

Bonus Points: Rewards

»» Attendance at training events and lectures that promote health »» Major General Aubrey ‘Red’ Newman Award (Forscom Reg 215-8):
Given to a Soldier who has demonstrated the “ability to mentor,
»» Army Wellness Center Visit: points for individuals that schedule a coach and/or counsel, subordinates they directly supervise over a
visit to determine your baseline fitness level. They can measure period not less than 6 months, and include a measurable impact
your body composition and determine your aerobic capacity their abilities had on a team, squad, section, branch, directorate,
platoon or unit.”
»» Greatest % weight loss
»» Army Achievement Medal for the organizer or winner of the chal-
»» Greatest % gain on the weight lifting portion lenges for the unit.

»» Family Involvement—double the points for involving Family members »» 3 or 4 day pass or a Certificate of Achievement for the winner of an
in any of the challenges individual/team event.

»» Submit videos, photos or essays on the meaning of being a mem- Recognition

ber of the Profession of Arms, Professional Soldier Athlete and the
»» Performance Triad Streamer.
role of the Performance Triad
»» Enlist your PAO to help develop stories and postings for social
»» Submit new cadence calls that incorporate the meaning of being a
media sites or a news article in your local paper.
member of the Profession of Arms, Professional Soldier Athlete and
the role of the Performance Triad

»» Submit stories on how an individual’s or unit’s health and perfor- RESOURCES

mance improved by following the Performance Triad curriculum Read This!
»» Lead, organize or participate in a community “fun run,” health fair »» FM 7-22: Chapter 7-Execution of training; Chapter 9-Strength and
or other local event Mobility Activities; Appendix E: Obstacle Negotiation

»» FORSCOM Regulation 215-8

Navy Seal Physical Screening Test Standards »» 1946 Army PT Standards: http://bit.ly/1946ArmyPT

PHYSICAL SCREENING TEST MINIMUM AVERAGE OPTIMUM

Explore This!
Swim 500 yards breast or side stroke 12:30 10:00 09:30 »» www.ArmyPRT.com
Push-ups in two-minutes 42 79 100
»» United States Marine Corp Combat Fitness Testing:
Sit-ups in two-minutes 50 79 100 http://www.marines.com/becoming-a-marine/how-to-prepare/cft#
Pull-ups no time limit 06 11 25 »» Army Wellness Centers: http://bit.ly/ArmyWellnessCenter
Run 1.5 miles 11:00 10:20 09:30

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 websites

Use the following website for more information on Sleep, Activity, and
Nutrition as well as other resources.
Army Medicine: http://www.armymedicine.mil Army Medicine is your
one stop location for information about the Performance Triad, public
health catalogs of training and education materials, links to social media
outlets, .links to Army and DoD resources on wellness, health, fitness, and
resilience (such as the Ready and Resilient Campaign www.army.mil/
readyandresilient).
ArmyFit: ArmyFit is an interactive social media resource to help Soldiers
and Families reach their health and wellness goals.
• Create a profile, set up connections such as “Performance Triad” group
to get daily blog, and enter or sync your fitness data.
• Under “My Programs”, you can review your plan, enter weight, activity,
workouts, food, earn achievements and get support.
• Take the GAT 2.0 and view your results and recommendations as well
as your RealAge®.
• Topics on Emotional, Social, Family, Spiritual, and Physical dimensions
for overall health.
H.E.A.L.T.H.: The Healthy Eating Activity Lifestyle Training Headquarters is
a web and smartphone app that helps promote performance nutrition and
exercise.
• Exceeding the standards: The optimal goal for Soldiers is not just to
meet the standards of weight and fitness, but to exceed the standards
(achieve better than standards) to ensure compliance at
all times.
• For the Family: Civilian Family Members can use the program to lose
weight, reduce body fat, improve fitness, improve overall health, and
support their Soldier in meeting the guidelines in the AR 600-9.
• Enhancing Personnel Readiness & Warfighter Performance:
A primary online resource for proper nutrition and physical fitness
information needed to ensure personnel readiness and increase their
Warfighter performance.
• Army H.E.A.L.T.H. Anywhere: Visit armyhealth.pbrc.edu on your mobile
phone or tablet to experience H.E.A.L.T.H. mobile.

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 websites websites

Human Performance Resource Center (HPRC): HPRC is an online, one- Operation Live Well: A DoD program that promotes community health and
stop clearinghouse for evidence-based information and key resources focuses on integrative wellness, physical activity, sleep, nutrition, tobacco-
to help Warfighters and their Families in all aspects of performance to free living, and mental wellness.
achieve total fitness and, ultimately, human performance optimization.
• Improve health and wellness of the entire community. This website
• HPRC translates evidence-based materials on various aspects of contain a set of tools, resources and original content like cookbooks,
performance, creates materials on specific topics, and highlights which you can use to adopt or maintain a healthy lifestyle.
existing resources. Users can go to any HPRC domain and find
• Offers inspirational blog posts and community-wide social media
pertinent information—anything from brief downloadable “recipe/
engagement.
tip cards” to longer pieces that address specific topics. Each domain
has unique information related to its subject area, many related • Health tools include online tools and mobile applications that can
specifically to the military. help guide, track and measure your journey to wellness: http://www.
health.mil/Military-Health-Topics/Operation-Live-Well/Health-Tools
• Sleep Education Along with nutrition and exercise, sleep is one of the
three pillars of a healthy lifestyle. http://bit.ly/healthysleepbasics
United States Army Public Health Command: (USAPHC) The U.S. Army
• Mind Tactics addresses topics such as mental focus/toughness,
Public Health Command promotes health and prevents disease, injury and
resilience, relaxation, stress management, getting the best sleep, and
disability in Soldiers and retirees, their Families, and Army civilians, and
alcohol, tobacco, and drugs.
provides veterinary services for the Army and Department of Defense.
• Nutrition has topics such as nutrition basics, alerts, resources,
• Healthy Living
interactive tools, and “Fighting Weight Strategies.”
• Active Living
• Check out the special section, Operation Supplement Safety, to learn
in-depth information about dietary supplements and how to choose • Alcohol and Substance Misuse
them wisely. • Behavioral Health
Physical Fitness covers topics such as physical training and exercise, • Health Promotion and Education
injury prevention, weight management, fitness tools, and resources for
women. • Men’s Health

Total Force Fitness highlights information and resources on total fitness, • Nutrition
bringing together all the above domains to help Warfighters develop • Oral Fitness
resilience and optimal performance, as well as integrative performance
• Performance Triad
enhancement programs and practices, and detailed strategies for pain
management. • Responsible Sexual Behavior & Health
Family & Relationships includes topics such as relationship enhancement, • Sleep
family resilience, deployment phases, family nutrition and physical fitness, • Soldier Medical Readiness Campaign
many geared towards the specific needs of military families.
• Tobacco-Free Living
Environment contains information that will help users perform optimally in
extreme conditions of heat, altitude, aerospace, water, and more. • Women’s Health Portal

See Technology Section for list of Smartphone Apps

Visit: http://bit.ly/OperationLiveWell-tools

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 QR codes QR codes

HPRC-Family
7 Min Workout Eating on Budget HPRC
Nutrition

HPRC – Mind Tactics

Army Fit Food Nutrition News Family Eating Habit
Stress

Goal Setting PT Tools App

Army Medicine HPRC – Nutrition
(Module 15)

HPRC – Program R2C Module 15

Army Fit Workouts Setting Goals
Guide

Goal Setting 2 HPRC – PT Videos_

Army Fit Goal Setting R2C – main
Module 9

Army Health Goal Setting 2_15 HPRC – Verticalcore ARP6-22

CAPE Health David Scanpg – Sports

MFT (Module 15)
(Module 1) Bitterman Nutrition

Changing Eating Healthy Family War Fighting

Never Give Up
Video Matters Nutrition

Overcoming
CSF2 Healthy Sleep Basics Obstacles Fuel for Performance
(module 15)

HPRC Program
Eat Healthy tips Personalize Nutrition Acsmpublic
Guide

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 QR codes QR codes

Extrinsic Rewards Assess Sleep Need Eating Right poster POA Video

Professional Arms
Get Enough Sleep Sleep Deployment Soldier Nutrition
Paper (Module 1)

Not Recover
Army apd Urine Chart
Sleep Loss

Motivational
Take Naps Catch Up on Sleep
Interview

Motivational
Loss of Sleep Caffeine Info
Interview – overview

Motivational
Mind Body Skills Stay Alert gum
Interview – 1

Motivational
Sleep Tactics Calculate Energy
Interview – 2

Motivational
Sleep Well poster Rations
Interviewing

Calorie Burn
Dr. Dement video Operation Live Well
Calculator

HPRC – Caffeine
Burn Per Hour POA Mil Review 1
Gum

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 notes notes

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 notes notes

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LEARN MORE ABOUT THE PERFORMANCE TRIAD:
SLEEP, ACTIVITY, AND NUTRITION
AT HTTP://ARMYMEDICINE.MIL

Approved for public release, distribution unlimited.