Fitness
Warrior’s Night: What the U.S. Marine Corps Taught Me About the Next Best Generation
Published
3 years agoon
By
Terry Power
This article is an installment of The Everyday Warrior series, a recurring column by retired Navy SEAL, CEO of Talent War Group, and best-selling author Mike Sarraille and edited by Jack Haworth, featuring advice, key interviews, and tips to live a life of impact, growth, and continual learning.
Some of the most formative years of my adult life were proudly spent in the United States Marine Corps. I wouldn’t be the man I am today––nor would I have made it to the Tier One level as a Navy SEAL––if it weren’t for the drill instructors, Marine senior enlisted, and officers who endowed me with invaluable lessons and pushed me to develop as a warrior and a leader. The United States Marine Corps has a storied reputation for transforming often unruly, undisciplined young men and women into well-trained professionals––proud Marines who believe in a set of core values including honor, courage, and commitment to defending our nation at any time, any place.
Command Sergeant Major Frank Alvarez of the 2nd Battalion 24th Marines––an infantry battalion out of Chicago, Illinois––recently asked me to speak to his 500+ Marines, who would be completing an arduous training cycle at the Marine Corps Mountain Warfare Training Center in Bridgeport, California on July 30th. At the end of the major training events, the Marines hold a ‘Warrior’s Night,’ a tradition where Marines come together and celebrate the obstacles overcome and the esprit de corps built among fellow warriors during hardship. The opportunity to give back to an organization that gave so much to me was humbling, and addressing the Marines as their guest speaker on Warrior’s Night was a great honor.
Next came the hard part––figuring out what lessons these Marines would find most valuable and relevant given today’s current challenges. Knowing first-hand how much I’ve reflected on my time in the military since I retired, I figured I would impart lessons I wish I would have heard as a Marine Sergeant in the late 90s––invaluable lessons learned through sweat, blood, and tears during two decades of war that could set them on a path to becoming more effective, impactful, loving leaders. Leaders of character, integrity, and moral courage not afraid to act and, if necessary, accept full responsibility for their actions. Leaders that our nation arguably lacks right now.
After arriving in Reno, it was a two-hour drive from the airport. We arrived at the mountainous terrain of Bridgeport, California. We pulled into a parking area and I watched as Marines moved across the base with a sense of purpose and mission. It brought up memories that put a smile on my face. As a Lance Corporal to Sergeant in the Marines, I barely had two nickels to rub together, but those times were the best of my life. You were surrounded by your brothers- and sisters-in-arms and the belief that there wasn’t anything your team couldn’t do. No challenge too great, no mountain too high, no enemy tougher than us. Over 246 years, Marines have always found a way to get it done.
I could see the long row of tents where the 500+ Marines had been sleeping for the past two weeks. We visited the stables where they housed the pack mules, which the Marines utilized for transporting gear. Even in the most technologically advanced civilization in human history, pack mules, white boards for mission planning, duct tape, baby powder, and multi-tools are still highly effective.
The Marines got into formation like a well-trained unit, one that didn’t require even one bit of direction from leaders. I looked over the Marines and thought to myself, “God damn, they look so young!” Perhaps it was just me getting old, but the thought stuck with me. The 2/24 commander and SGTMAJ Alvarez called forward a few Marines and presented them with the Navy and Marine Corps Achievement Medal for exemplary service and leadership during the exercise. Once they finished, the commanding officer expressed his pride in the hard work and professionalism of his Marines during the past two weeks, then proceeded to introduce me. With the smell of grilled steaks in the air––their first decent meal in two weeks––I knew I couldn’t exceed 15 minutes and would have to make every minute and every lesson count.
The first word out of my mouth was ‘MARINES!,’ which was followed by a deafening ‘Ooh Rah,’ the war cry of the U.S. Marine Corps. I felt adrenaline fill my chest and I was immediately inspired by being around such motivated, purpose-filled humans. I prefaced the speech, as I do in every leadership speech I give, with a quote from Issac Newton, “If I have seen further, it is because I have stood on the shoulders of giants. Men and women better than myself.”
I told them how I had reflected on my service and time as a leader. During my 20-year career, I experienced both triumphs and failures, but those hard lessons stuck with me. I explained that to best help those in the present and those holding the line into the future, I would try to pass along a few of the things I learned along the way. After all, we need their generation––the Millennials and Gen Z––to be better than us. Below are the five key lessons I shared with those young Marines. I hope you’ll find value in these lessons, as they are universal regardless of industry or profession. I hope you can use them to become a better leader and live a life of impact.
1. The Best Warrior Is the Humble Warrior
The greatest warriors I served with––the most lethal and skilled at the Tier One level––weren’t the loudest people in the room and they never boasted about how many medals they won or kills they had. These individuals were the opposite––quiet, respectful, kind, empathetic––professionals who rarely raised their voices and instead were consummate coaches and mentors to those around them.
In fact, you would never know they were a warrior if you met them in the airport. People gravitated toward them and followed them for who they were and what they stood for. Those warriors made everyone around them better, including myself.
2. Find Your Tribe
They won’t truly realize it or appreciate it until they get out of the military, but I explained to the young Marines that they will never find the level of shared adversity or espirt de corps (a sense of homecoming and belonging) that they’ve found in the Marine Corps. Everyone had to earn the title––U.S. Marine––and that esteemed title bonds us together, both in life and death. The military is a tribe and it’s a tribe they will forever belong to. No support mechanism outside the military comes close to the bond of warriors. To drive home this point, I quoted Shakespeare from the famous St. Crispin’s Day speech in Henry V:
From this day to the ending of the world,
But we in it shall be remember’d;
We few, we happy few, we band of brothers;
For he to-day that sheds his blood with me
Shall be my brother or sister……
3. Lead Through Love
Hollywood does a horrible job of painting the military in a realistic and positive light. The scenes are dramatized and exaggerated to sell tickets, but they often paint today’s soldiers, Marines, sailors, and airmen as a bunch of uneducated, overly aggressive psychopaths who walk around yelling at everyone. It’s far from accurate. The military puts a precedence on education and leadership development. Case in point, the U.S. Army provides more scholarships than any other organization in our great land.
What 99 percent of Americans fail to understand is that when we lead in the military, it’s through love. That’s right, a retired SEAL and former Recon Marine just said we lead through love. To help them better understand what I meant by this concept, I broke it down into three parts:
- Love for the Marine Corps. Love for your organization.
- Love for your fellow soldiers. One of the highest forms of compassion as a leader is holding your people accountable. You hold them accountable because you love them and ultimately want to see them become competent, self-reliant, self-disciplined leaders who can stand on their own in your absence. And hopefully, take the organization further than you could.
- I loved my brothers- and sisters-in-arms more than I hated the enemy. It was love that drove our actions on the battlefield, to bring back everyone we could, even if that meant decimating our enemies.
4. Lead by Example
In our world of big talk but little action, only amplified by social media, I assured the Marines that their junior counterparts were watching everything they did––watching to see if they actually practiced what they preached. A good friend and retired Army Calvary Officer, Joseph Kopser, likes to say, “People will be what people can see” and he couldn’t be more right.
Whether you are leading a team in the private sector or teaching your kids, they will emulate what you do. If you demonstrate bad habits, don’t be surprised when your team exhibits the same behavior. But if you are a leader who holds true to his or her word, then your people will follow your lead.
5. Believe in Your Potential
I pulled a young Private First Class Marine out of the crowd to make a point to the 500+ Marines. We introduced ourselves and I thanked him for serving his country and now protecting me and my family. I needed him to understand one thing––even though he is a young Marine, a new Marine, he is a leader in our military and that him and his peers were the next best generation. We need their generation to believe that and take the actions to prove us right.
I told them a story about joining the Marine Corps in 1998, recalling how the older generation had called my generation weak and undisciplined. As I went through the military, I noticed each generation denigrated the next, and so I nicknamed it the ‘Generation Game.’ A game that serves no purpose but to diminish others, usually driven by ego and fear.
The job of a leader is to create more leaders – one’s leadership legacy depends on it. At the end of the day, the only thing you are left with is your legacy and reputation. I explained to the Marines that they needed to respect the next generation coming behind them, to coach and mentor them to become better than themselves. If we could all do that, each generation would be better than the previous one, which is the whole point – to pass along our lessons learned in hopes of creating a better world.
Talking to the Next Best Generation
With my 15 minutes almost up, I said I loved each of them and admired their selflessness to put their needs and desires aside to serve and protect others. I thanked them and told them I would hold them in my prayers that they serve safely and return to their families.
As soon as I finished, they sprinted to get in line for steaks and two beers––the alcohol limit for the night. As I spoke with the Marines in line, I was nothing short of impressed. They were full of hope and excitement for the prospects that life held for them. They told me about both their military goals––to become a Sergeant Major, a sniper, a Marine officer––as well as post-military goals, earning a law degree or starting their own company. As I spoke with them, it hit me that these young men and women were smarter, stronger, and have the potential to be better than my generation.
Once it was time to depart and I was on my way to the car, three Marines came running toward us. They wanted to say thank you one last time. After a few minutes of conversation, I hugged each of them.
As we got in the car, I was quiet. It hit me: We can sleep soundly at night knowing such selfless young men and women will continue to hold the line for us all.
Happy 246th Birthday Marine Corps. May you continue to protect us and this great nation for centuries to come.
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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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