58 SOW: Human Performance and Leadership Center

Mission: To optimize peak performance through the life cycle of an Airman.

[05/01/20]   Good habits: Habit 4: Have Protein at Each Meal
When it comes to nutrition and strength training, there are a lot of different philosophies and opinions. But one constant is consistent protein. Let’s look at why.

Working out breaks down peptides and proteins.

We use amino acids for energy. Amino acids build peptides. Peptides build proteins. If you lack amino acids, you limit the body’s ability to build protein.

Animal proteins are the best proteins to replenish your body with.

Why? They are the most complete proteins.

They also have the least potential for autoimmunity. Autoimmunity is an organism’s system of immune responses against its own healthy cells and tissues.

Quick digesting proteins – like a whey protein shake post workout – help tremendously with recovery. Whey protein immediately gets into your system to help recover.

Some key protein tips are:

When shopping for protein, always go for quality. Organic, free range, cage free, wild caught, grass fed/ grass finished meats are important. Non-quality ingredients disrupt digestive pathways. This disruption limits the value of the nutrients and causes an immune response to food.

Timing is important. Start early with your proteins. Starting early ensures amino acids circulate throughout the day. Starting early with your proteins helps the recovery process and enhances post-workout recovery.

Here’s a couple band & TRX variations to add into your training!

[04/29/20]   Keeping good habits:

Drink ½ Your Bodyweight In Ounces of Water
Drinking enough water is crucial to performance. Dehydration leads to a multitude problems. 2 important ones are:

Lowered Reaction Times: Dehydration decreases the nervous system’s performance. A less efficient nervous system means you are less efficient. So when the body lacks water, it slows the speed and timing of electrical signals.

Altered Blood Sugar: Dehydration alters blood sugar and makes you hungry. A lot of times when people are hungry, they are actually just thirsty. Regardless of your goals, like gaining muscle or losing weight, it is all about energy management. And running low on water is like an engine low on oil.

How to improve your hydration and nervous system function:

Start your day with water. Drink a huge glass right when you wake up. Have a water bottle with you at all times and keep it filled.

Drink ½ your body weight in ounces of water each day. Do some simple math to figure out how much water you need to drink. If you are 200 lbs, you need 100 ounces of water a day.

Drink water early. Start hydrating earlier in the day so it doesn’t disrupt your sleep.

Commit to drinking enough water and your body will thank you.

twitter.com

Justin J. Smith on Twitter

Here’s an awesome ideal from a colleague down south @ Tulane Univ: https://twitter.com/coach_JJSmith/status/1249789697791897608

“HOMEMADE BARBELL made with 2 wrenches and materials right off the shelves at Home Depot for $85. Weight: 120# Message me if you want the complete shopping list with SKU #’s included. @GreenWaveFB https://t.co/o4OVuIedSb”

[04/22/20]   For TRX sign out see SSgt. Harmon @ Dorms tomorrow 23 April 2020 @12pm!!!

youtube.com

TRX® Suspension Trainer™ Set Up & User Tips

Attn: TRX Suspension Trainers will be available for sign out via the HPTC after signing up for TrainHeroic. Meet the staff outside the dorms; an access code will be provided for a corresponding training program. Please have proof of dorm residency available upon signing out TRX equipment.

https://www.youtube.com/watch?v=JKQcQO7fKV4

https://www.youtube.com/watch?v=5J-1bVI3bm0

Watch this video to learn the proper set up and use of the original TRX Suspension Trainer. Review proper height and length adjustments by exercise, plus lea...

youtube.com

31 Push Up Variations - The best Push Up Exercises

https://youtu.be/PBHnN3gQvoM

Here's some fun variations-if you don't have slide disk you can sub w/ a towel or furniture disk movers which are very cheap!!

31 Push Up Variations - The best Push Up Exercises The Push Up – It is a bodyweight exercise that we should all be able to do. And while it seems so easy, it...

[04/20/20]   This app has some valuable Stress Relief tools for managing our stress during this unprecedented time. The tools/TTPs also work great for enhancing one’s mental resilience and improving performance!

https://twitter.com/veteranshealth/status/1250016013330124800?s=12

Here’s Coach with another tool for your tool box...a few variations to work your posterior chain....more coming soon!!!

twitter.com

Mental Health America on Twitter

Check out this awesome library of digital mental health resources to help you and your family during the global pandemic.

https://twitter.com/mentalhealtham/status/1249799211496980485?s=12

“Have you seen the #COVID19 Mental Health Resource Hub yet? Check out this awesome library of digital mental health resources to help you and your family during the global pandemic. https://t.co/XOChU101BJ https://t.co/kDFjzSrXnp”

myprotein.com

Developing The Posterior Chain | Benefits & Exercises | MYPROTEIN™

https://www.myprotein.com/thezone/training/posterior-chain-benefits-exercises/

myprotein.com The posterior chain is the rear side of your body and is comprised of the external obliques, erector spinae, calves, hamstrings, multifidus and glutes.

[04/13/20]   Here's a fun at home conditioning workout:
1. Jump rope or high knees-1min
2.Alternating Lunges-1min
3. 1/2 to full Push ups(from bottom to mid/from bottom to full extension)-1min
4.Bicycle Crunches-1min
5.Air Squat-1min
Rest as needed; Goal: complete as many rounds as possible before the playlist ends. Post how many rounds you completed!!!

https://open.spotify.com/playlist/4Zf2SKD1ruDv8jrLe7W3zs?si=eaho9joxT02AfN1b7-vEYA

npr.org

Cooking Tips For Self-Isolation

Here are some tips to help maintain a healthy diet and get those vitamins even through self isolation!

https://www.npr.org/2020/03/21/819629091/cooking-tips-for-self-isolation

npr.org NPR's Michel Martin gets cooking tips suitable for long stretches indoors with David Tamarkin of Epicurious.

Don’t forget recovery is a large aspect to training; you can’t adapt is you don’t allow yourself to rest....here’s some suggestions!!!

mhanational.org

Practicing Self-Compassion

Good evening! Just to make sure everyone stuck at home is feeling okay, here is a link to practicing self-compassion!
https://mhanational.org/events/practicing-self-compassion

mhanational.org Practicing Self-Compassion Friday, April 10, 2020 2:15 pm ET / 11:15 am PT

Photos from 58 SOW: Human Performance and Leadership Center's post

hbr.org

What Your Coworkers Need Right Now Is Compassion

Your people need your help...

https://hbr.org/2020/03/what-your-coworkers-need-right-now-is-compassion

hbr.org

wexnermedical.osu.edu

Get sunshine and fresh air while sheltering in place

Make sure you are staying healthy and getting that vitamin D even through these challenging times!

https://wexnermedical.osu.edu/blog/get-sunshine-and-fresh-air-while-sheltering-in-place

wexnermedical.osu.edu Social distancing and sheltering in place don't mean giving up fresh air and sunshine. An Ohio State University Wexner Medical Center doctor explains the healthful benefits of periodically popping outside for a mental breather.

58th Special Operations Wing

Col Hoffman and CMSgt Weimer address the men and women of the 58 SOW. This is the first of more videos to come. Have a great weekend!

hbr.org

8 Ways to Manage Your Team While Social Distancing

Looking for ways to adapt your leadership strategy to the changing landscape of COVID? Check out this short summary of effective paradigm shifts that could improve your organization.

https://hbr.org/2020/03/8-ways-to-manage-your-team-while-social-distancing

hbr.org

[04/03/20]   Good afternoon everyone! Our Head S&C Coach has created training programs for those who are stuck at home and want to get your daily dose of exercise! Please join our group for more information!

youtube.com

Jocko Motivation "GOOD" (From Jocko Podcast)

Good.

How to deal with failure and bad situations. Excerpt from the Jocko Podcast (iTunes). Video by Echo Charles. Join the Conversation on Twitter: @jockowillink ...

mhanational.org

Building Resiliency To Isolation & Loneliness: How To Increase Our Resiliency During The COVID-19 Crisis

Below is registration for a seminar geared towards service members and their families!

This webinar will discuss the crisis we face physically, cognitively, and emotionally in the time of #COVID19 #coronavirus #COVID19pandemic. Tune in TOMORROW, 4/3 at 2:15 PM ET to learn more. Register by clicking the link below.

mhanational.org Building Resiliency to Isolation & Loneliness: How to Increase Our Resiliency During the COVID-19 Crisis Friday, April 3, 2020 2:15 PM ET / 11:15 AM PT As our communities face the growing impacts of COVID-19, it’s natural for many people to become trapped in thought patterns of fear and helplessne...

apa.org

Five Ways to View Coverage of the Coronavirus

Find yourself feeling anxious when you watch the news dealing with COVID-19? Check out these tips from the APA:

https://www.apa.org/helpcenter/pandemics

apa.org News reports about the novel coronavirus, COVID-19, becoming more widespread are making some people anxious.. Here are some tips to help you manage your anxiety, put news reports in perspective and maintain a positive outlook.

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Location

Address


Kirtland Air Force Base, Building 1019
Albuquerque, NM
87117

Opening Hours

Monday 07:30 - 16:00
Tuesday 07:30 - 16:00
Wednesday 07:30 - 16:00
Thursday 07:30 - 16:00
Friday 07:30 - 16:00
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