Fitness
How to Make an Impact on People No Matter Your Rank
Published
2 years agoon
By
Terry Power
This article is an installment of The Everyday Warrior series, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.
In 2014, I deployed back to Afghanistan, this time as a Special Forces Company Operations Sergeant. In the Special Forces world, company operations control an area of operations, or AO, and six SF Teams within it. We primarily manage assets, coordinate operations, and provide material and logistical support to war-fighting Green Berets. Company Operations are referred to as Special Operations Detachment Bravo, or the B-team for short. Let me be honest here, the B-Team is staffed with experienced operators who would rather be on ODA (Operational Detachment Alpha), where the fight is.
Why wouldn’t they? If done right, the B-team capitalizes on the expertise of these senior operators to make sure the A-teams are taken care of. The expectation is that senior operators can predict what the ODAs need and be proactive in pushing assets instead of reacting to requests. The hard reality is that the Operations Sergeant—me, during this deployment—spends a lot of time wrangling these guys into staying where they’re needed. The B-team operators feel it’s their job to find any way possible to get out on operations—any operations, every operation!
In addition to the collection of always-hungry-to-leave-the-wire B-team Green Berets, the SF company manages all the support staff: non-SF qualified Soldiers who take care of everything from vehicle maintenance, supply, and the always-important chow hall. Soldiers need to eat!
I’m sure when you started this article you were hoping to read about our nation’s elite warriors flawlessly executing operations against the enemy. Sorry, we’re heading down a different path. I’m going to tell you a remarkable story about an army cook who made a lasting impact on 88 battle-hardened Green Berets. I would keep reading if I were you, it’s worth your time.
The “hero” of our story is a young sergeant named Brian. SGT Brian was not an imposing soldier: a little on the short side, a little on the skinny side, quiet and polite. What SGT Brian lacked in physical attributes typical of our expectations of the main character of a war story, he made up for big time in his impact.
I started the deployment with SGT Brian cooking for my B-team. We had the biggest population, close to 100 people, working around the clock and SGT Brian had the most experience. Of all the benefits to being in Special Forces—better training, great equipment, more control of our operations—sadly better food while deployed to Afghanistan was not one of them. But SGT Brian was an expert in the kitchen and could make magic happen. What I learned next has stayed with me ever since.
SGT Brian knew what his responsibilities were and found every way possible to maximize his impact in his role. I was a little taken back when he asked if he could start attending the daily operations briefing. I was excited when he manipulated his schedule to find ways to have hot food ready as units were leaving and when they got back. I was impressed when he found ways to mentor subordinate soldiers, at other camps, to do the same thing where they were. SGT Brian always looked for ways to make an impact. He prioritized his immediate responsibilities, then improved every aspect of his role. He learned the schedules of everyone in the camp and found ways that gave everyone access to good, hot meals when they needed them, not only at traditional mealtimes. SGT Brian built relationships, made friends, and improved the lives of those he served, and made one part of my job and my life a little nicer considering where I was.
And then my boss sent him away. What the hell?
I knew it was the right thing to do, I just didn’t want it to happen. We all saw how SGT Brian’s impact had improved our situation. The stresses of sustained combat operations were starting to take their toll on the A-teams in the fight and sending our “morale officer” to help was absolutely the right call. SGT Brian went from site to site on a four-week rotation and every time he made an impact.
When it was time for him to rotate, teams produced every excuse in the book as to why he had to stay and attempted to manipulate operations to support their efforts to keep him. I was impressed with their creativity, but sent SGT Brian on to the next camp anyway.
It’s safe to say most soldiers want to test their grit in combat, cooks don’t often get that chance. It’s also true that space on a combat patrol is limited, and leaders are very selective about who they can and will take. A true testament to SGT Brian’s impact was when teams started to ask if they could take him on patrol to help him earn his Combat Action Badge, an award that soldiers get when they’re in direct actions against an enemy. I’m not sure how many cooks in the Army have earned the CAB, but my Special Forces Teams made sure he got the chance to earn his. In our world, there’s no better way to honor someone than to be willing to take them into the fight.
I learned a lot from SGT Brian on that deployment. He set the example for everyone around him and did it in the humblest way. He could have run his chow hall like every other one, but he chose to be better. He lost a lot of sleep by working odd schedules to make sure those around him were cared for. He sacrificed his personal comfort and never asked for anything other than ways he could help. SGT Brian was the best example of servant leadership I have ever witnessed.
SGT Brian taught me three lessons I share with anyone who will listen.
- You can be impactful from any position or role.
- Prioritize those around you.
- Look for ways to be better.
Be impactful from any position
When we think of leaders, we’re typically drawn to images of historical leaders who, from positions of great power, change the world. When I think of being impactful, I think of Mother Teresa working tirelessly to help those with nothing. Through small acts of kindness and limitless effort, she found ways to be impactful. She could have taken her notoriety and gone anywhere but she chose to stay, in the humblest of conditions, and continue her work. We can all make an impact from wherever we are. How many of us remember a teacher or a coach that impacted our lives? Impactful people look for ways to inspire others. They find ways to give to those around them.
Prioritize those around you
What do you have to give? Everything, but the most impactful is your time. Take time to give someone a hand. Take time to be a listening ear. Take time to help someone who’s falling behind. Take time to get to know someone. When you prioritize those around you, you make a difference. Sometimes it’s big but mostly it’s small impacts that build over time until people come to see you as an impact in their lives. Look for ways that you can give, at your work, with your friends and family, in your community. There are always opportunities for you to prioritize others. My father-in-law ended up on his local news because he brought in people’s trash cans from the street. No one asked him to, he just saw a need and made the time. Kids need coaches for sports. You don’t even have to be athletic, just willing to give your time. If you look for ways to prioritize others, you’ll find more ways to be impactful.
Look for ways to be better
SGT Brian did not announce that he planned to make such an impact. I don’t think he knew that he would. He just looked for ways he could be better at his goal of taking care of others. The first thing he did on the deployment was clean and reorganize his kitchen into a work place he was comfortable with. He started small and just looked for the next thing he could do. I remember when he asked if he could attend the operations briefing. I asked him why and with a shrug he simply said, “I want to see where I can help.” It takes time but getting better is a compounding endeavor. The more you do, the better you are; the more opportunities you take, the more impact you make. When we combine our attempts to be more efficient with better ways to be helpful, our impact grows.
During my 2014 deployment, several amazing things happened, acts of bravery, courage, and fortitude spotlighted the efforts of my teams. I was honored to write several awards for valor for well-deserving Green Berets. The award I was most proud to write was for SGT Brian and when the award was presented, his impact was evident by the volume of the cheers and applauds.
I have told this story in every organization I’ve been with. The story of a young U.S. Army cook who just wanted to help and, in doing so, made a lasting impact.
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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