Honoring our Troops, Our Veterans, and the Best Things About Our Country

Master Sgt. Martinez

The second time retired Master Sergeant Mike Martinez was hit with an IED, it split his vehicle in half. At a hospital thousands of miles from home, doctors handed him the phone to say goodbye to his wife. No one believed he would pull through.Master Sgt. Martinez returned home safely, but the injuries he suffered in Iraq left him with post-concussion cognitive disorder and severe PTSD. He still has nightmares about the attack and relies heavily on his wife to help him with everyday tasks like remembering appointments and other important events.

For service members like Master Sgt. Martinez, coming home is the beginning of a long road to recovery. As many as 20% of those returning from Iraq and Afghanistan suffer from post-traumatic stress, traumatic brain injury, or both.


The USO is dedicated to being there every step of the way – and we’re so grateful that you are, too.

Please take a moment to hear Master Sgt. Martinez’s powerful story.

 

The USO offers programs to help service men and women face invisible injuries the moment they step off the battlefield.

At military hospitals from Germany to Hawaii, USO day rooms offer temporary relief from the stresses of treatment and rehabilitation. And USO programs like our caregiver seminars help our injured service members and their loved ones rebuild relationships and adjust to a new normal.

With the help of supporters like you, we make sure our wounded, ill and injured service men and women know we’ll always be by their side.
Thank you,
Chris Miles
Senior Manager, Integrated Campaigns, USO

 

How To Be Healthy And Fit

TIP! Lift weights in less than an hour. Muscles start to become very fatigued after an intense workout that lasts longer than an hour.

Fitness is more than just a matter of going to the gym and using the exercise bike. It takes hard work, dedication and a good understanding of the proper exercise techniques to transform your body and reach your fitness objectives. They can help you to improve your exercise routine.

TIP! Tackle the exercises you do not like by actually doing them. It is thought that people don’t do exercises at which they don’t excel.

If you are just getting into working out, consult a personal trainer for advice. If a trainer is good, he will be able to show you how to do certain exercises, help you make goals and recommend a good fitness program for you. Going to the gym can be tough at first so get a trainer to help you learn the ropes. You will have a good start on a program you will be able to adhere to.

TIP! When lifting weights it is not always true that the more weight the stronger you will be. Light weights for longer time periods can do this as well.

Rewards are a great way to motivate yourself. Something as simple as new workout clothes might be enough to keep you on track in your exercise program. Even a small change to your workout wardrobe can mean a new piece of clothing to show off, which means a reason to get out and going to the gym.

TIP! Your pace when riding your bike should stay between 80 and 110 rpm. If you stay within this zone, you can go further without fatigue, and also reduce your chance of injury.

Varying the exercises you participate in maximizes the benefits for your body. For instance, instead of doing all your workouts on your treadmill, take a walk around your neighborhood. Running up a hilly sidewalk will result in different muscles being used and challenged. By adding variety to workouts, one can avoid the body becoming too accustomed to any given exercise, which keeps weight loss steady.

Weight Machines

TIP! Don’t think of exercise as a workout or exercise. Words can have a lot of emotions behind them, and if, for you, words like this are negative, you may be slowing yourself down.

Start with the smaller weight machines and work your way up to the big ones. The smaller muscles in your body get tired out before the larger muscles, so begin with lower-weight dumbbells and then move up to tougher-weight machines. The progression should be gradual, from lighter to heavier until you are achieving the desired results.

TIP! Improve your contact skill ability for volleyball. Playing foosball can help you achieve this.

Those serious about becoming more fit will work toward perfecting and constantly changing their fitness routine. With this additional fitness knowledge, you can now fine-tune your own routine or create a healthy fitness routine from scratch to help you achieve your fitness goals.

How To Succeed At Staying Fit And Healthy

TIP! Walking can help you to attain the fitness goals that you desire. Start forward by pushing from the heel and then the toes in order to work the calves harder.

By getting fit, you keep your body healthy and in shape. The advice in the following article will show you some easy ways to keep your body fit and trim. Staying fit prevents injury and keeps you looking great. Never forget to pay attention to your body. Use and follow these tips on how to stay fit.

TIP! A good tip for proper maintenance is to sign up with a club or some other gym that requires upfront payment. Hopefully by paying all at once in the beginning it gives you the motivation to go to the gym, otherwise you would be losing out on a lot of money.

If you have hit a plateau in attaining your fitness goal, try giving yourself a little reward for all you have accomplished thus far, such as a new workout outfit. Even if you purchase a small item, it can motivate you to go to the gym and show it off.

TIP! Strong thighs are important to prevent knee injuries. Tearing a ligament on your knees is a very common sports injury.

Do you find it difficult to devote valuable time to exercise? Split your workout by dividing it into two separate sessions. You don’t need to make your workouts longer, you should just divide them into two parts. If you normally get on the treadmill for an hour, do two 30 minute sessions instead. If you cringe at the thought of visiting the gym two times daily, do it only once and get your other exercise outdoors.

During your workout, ensure that you exhale after every weight rep. This allows more oxygen to enter your body so that you can become more functional and feel great.

Personal Trainer

TIP! If you control your breathing, it can help you improve your workouts. When performing situps and crunches, you should exhale deeply at the point where your shoulders are positioned at their highest.

If you want to go to the next level, consider hiring a personal trainer. Your personal trainer will give you ideas on what to do to stay with your workout regime. Personal trainers can be an excellent tool.

TIP! Are chin-ups too hard for you? Just by changing how you envision them might help. Imagine you’re pulling the elbows lower instead of pulling your whole body up.

There is no need to torture yourself. You can integrate the fitness techniques outlined above into your daily schedule with a minimum of disruption. Staying fit requires much work, but it’s well worth it when you see the results. Remember these guidelines in order to achieve a great shaped body.

A Healthy Diet Is Required For Proper Fitness

TIP! One tip for keeping with your fitness regimen is to join a fitness club and pay upfront for multiple months. You will be inspired to get to the gym more often when you know that you would be wasting money if you did not go.

Whether you are out of shape and looking to get fit for the first time or a trained athlete, the right knowledge can always help. Having knowledge on the way your body operates and how you can improve your fitness level makes a huge difference in your health and well-being. By heeding the tips in this piece, you are sure to observe real changes.

TIP! Making your fitness routine revolve around a personal goal can act as a strong motivator to keep at it. Having these goals will allow you to pay attention to working through any obstacles instead of thinking about how difficult they may be.

Shopping for new work-out clothes will boost your confidence and encourage you to meet your fitness goals. Regardless of the size or use of the item, just having something cute you want to show off will get you to the gym.

TIP! Treadmills and other forms of indoor exercise equipment are great, but they don’t compare to exercising in the great outdoors. Running on the pavement is better in the winter than using an indoor treadmill.

An easy way to lose some weight is by counting calories. Paying attention to your calorie consumption helps you plan your workouts. If you only consume enough calories to satisfy your basic needs, then burn calories through exercise, your net calories will be negative, which will help you lose weight quickly.

Personal Trainers

TIP! The results of your workout can be boosted through controlled breathing. While attempting crunches or sit-ups, try to breathe forcefully at the highest point of your shoulders.

A good investment in your physical health is to seek the help of a fitness trainer to help you improve your fitness level. Personal trainers have a lot of knowledge that you don’t, and can be extremely motivational. Even though personal trainers aren’t everyone’s cup of tea, they can really help you out.

TIP! Pay off your fitness classes before you go. By doing this you are much more likely to continue with your workouts than if you simply paid your trainer after every workout session.

For a quick way to build up the muscles in your legs, try wall sits. Start by selecting an area of empty wall space that will accommodate your body in motion. Face away from the wall, and stand roughly eighteen inches from it. With your back pressed to the wall, slowly start to slide down. Continue to squat until your thighs are level to the floor and you reach a sitting stance. Maintain the squatting position until you can no longer maintain it.

TIP! You need to lightly work out the muscles that were exercised the day prior. You can do this easily by slightly working out your tired muscles with a much weaker effort.

By using this article, you will be able to finally see the results of your hard work. Learning more about fitness is a great way to maximize every workout. Keep in mind all the information you have learned, and you will soon see results.

Expert Tips To Help You Get Fit

TIP! Setting goals and deadlines for your workout program can serve as a very effective motivator. Having goals focuses you on the task at hand instead of the hurdles to get there.

Many people strive to get into shape but they are always held back because it becomes too much of a chore. You need to remember that educating yourself on fitness techniques is the best way to start reaching for that goal. Use what you have learned here and move forward.

TIP! Do not worry. Another great fitness alternative is biking.

A good tip for proper maintenance is to sign up with a club or some other gym that requires upfront payment. You will be inspired to get to the gym more often when you know that you would be wasting money if you did not go. Of course, this is something you should do primarily if you have issues committing to a specific location.

Improve your overall fitness by creating an exercise routine that strengthens your muscles, enhances flexibility, and boosts cardiovascular health. Search around your town to see what is available.

TIP! A simple and speedy way to increase your leg strength by doing wall sits. You’ll need a space against the wall which is wide enough for your back.

When working out your abs do not only do crunches. There is evidence showing that performing 250,000 crunches only burns a single pound of fat. So, if you’re only doing crunches, you aren’t doing as much work as you could be. Use other exercises to get the best results on your abs.

TIP! If you are looking to speed up your strength building, try exercising the same amount but cutting your exercise time by 10%. This builds endurance and helps your muscles build faster as well.

Dedicate some part of each day for exercise. Add exercise into your daily routine using creative methods. Take the stairs instead of the elevator, park a few blocks away from work or wake up 10 minutes early to do some morning stretching.

TIP! A great fitness tip is to make sure you find shoes that fit your feet. The best time of day to purchase shoes is late afternoon, when your feet are most swollen.

Your understanding of the different fitness options available to you should hopefully be a little deeper now. There is always more information you can learn on the subject; be sure to apply what you learn so you really do achieve the goals you have set for yourself. Start with the knowledge you have accumulated and build on it as you go. Before long you will see positive results.

How To Create A Successful And Personal Fitness Program

TIP! Rewards are a great way to motivate yourself. Something as simple as new workout clothes might be enough to keep you on track in your exercise program.

Maintaining a healthy fitness level is part of living a healthy lifestyle. Sometimes, there could be a lot of conflicting information out there that it is hard to decide on what to do. At times you can feel like you want to just give up, but you shouldn’t let this discourage you. The tips offered here will help you to improve your fitness, and follow a healthier lifestyle.

TIP! Limit your weight lifting time to one hour. Muscle wasting happens within an hour.

Signing up at a gym and paying your yearly fee upfront can give you the motivation to stick to your workout plans. You’ll feel guilty if you stop using the gym and will be more likely to continue working out. Only do this if you can’t find any other motivation for getting yourself there.

TIP! Use your imagination when you are looking for something to do to keep fit. There are so many activities that offer a great workout that the gym isn’t necessary.

Exercising can be hard when you have a very busy schedule. Split up your exercise time into dual sessions. Do not increase the time you workout, but try to break it into a half. As an example, instead of jogging for an entire hour, jog for a half-hour in the early morning and then for another half-hour later on in the day. If you don’t want to hit the gym twice in one day you can do one gym workout, and one outside workout.

Strength Training

TIP! For a quick way to build up the muscles in your legs, try wall sits. All you need to perform this move is a flat, empty wall.

The frequency of your strength training regimen depends solely on your goals. If you want muscle mass, you should not have more than one strength training session a week. If you want to become leaner and achieve greater definition, you need to do such workouts more often.

TIP! You might like a treadmill, but running in the outdoors is better for you. A great run through a city park or down a country road is both scenic and exhilarating so save the treadmill for inclement weather when getting out is impossible.

When it comes to fitness, there is a never-ending stream of arguments and opinions about what’s the best method. When it comes to fitness, there’s certain things that are necessary to stay fit, and other things that may be good for your body, but are not always necessary. The advice given in this article should have you on your way to a happier and more fit self.

Keep Your Body Toned And Fit With These Helpful Fitness Tips

TIP! You will be more motivated to get fit if you set personal goals for yourself. A personal goal that encourages you to overcome obstacles can be a powerful tool.

Whether you’ve just started working out or if you’re a seasoned athlete, knowledge is an important part of being fit. Once you are familiar with the different variables and how they affect your body, you will be able to apply that knowledge to developing your fitness routine. You’ll get much better results when you follow our advice.

TIP! An excellent method of quickly building strength in the legs is to perform wall sits. You should begin with a wall space that is wide enough for your body to fit and that allows you to safely do the move.

To attain their fitness goals, many people turn to weight lifting at the gym. Truthfully, you only need to do six different exercises to get fit. These include: squats, leg raises, the pull up, bridges, the push up and handstand push ups.

TIP! If you perform repetitive movements, try counting backwards from your desired total. This provides you a clearer picture on the number of repetitions that are remaining, which is much more motivating than simply counting the number of reps you have done.

When you work out using a bench try out the pads on it by pressing down. If it is easy for you to feel the wooden surface beneath the padding, move on to another machine. The padding is important for support while you are working out and can cause bruising if it is in bad condition.

TIP! Many people need to feel and see results before they keep their motivation. Purchase some clothing in the size you want to be and try them on weekly to gauge your progress.

Breathing in a controlled manner can make your workouts more effective. If you are doing situps or crunches, make an effort to exhale forcefully when your shoulders are at their highest point. This forces your abs to contract and helps build them up faster.

TIP! It is a myth that you must work out your abs every day. This is not ideal for these muscles.

Because exercising sometimes isn’t burning as much in the way of calories as a dieter would hope, they sometimes take exercising to extremes. Not only do you risk joint and muscle damage, dehydration and heart problems, by pushing yourself too hard, you’ll also reach an anaerobic state, where fat is no longer being metabolized.

TIP! Do not try to work out when you are ill. If you are ill, your body has to use its energy to heal itself.

By using this article, you will be able to finally see the results of your hard work. When you understand and learn about proper fitness, you will achieve better results from your exercise. Keep in mind all the information you have learned, and you will soon see results.

Easy Solutions To Fitness That Are Simple To Follow

TIP! If you want to maximize your fitness results, count all calories taken in and burned through exercise. By counting the calories you consume each day, it can help you lose weight.

Your health should be a top priority if you want to live for a long time. Fitness is crucial for everyone because it helps avoid sickness and fosters a situation where the mind and body are in balance. Read the following article for more tips on being more healthy.

TIP! Push-ups always help build triceps. But if you want to truly tone your triceps, then try and turn both of your hands 45 degrees so that your fingers face one another.

Join an exercise and fitness club to help stay motivated. This will create guilt if you do not attend, which gives you incentive to go as often as possible. Only do this if you can’t find any other motivation for getting yourself there.

TIP! Begin with smaller weights when you are in the initial stages of your workout. Smaller muscles tire faster than large ones, so it’s best to pay attention to them first.

If you want to develop your muscle mass, try lifting heavier weights and doing less reps. Select a certain muscle group and begin your routine. Before getting into the main workout, warm up with light weights. Doing 15 to 20 reps of your warm-up weight is ideal. Once you’ve finished your warm-up, do a set with a heavy weight. You should only be able to lift it six to eight times in succession. For your third set, add five more pounds of weight.

TIP! It is essential to maintain proper form when walking to prevent injury. Always maintain an upright position with your shoulders held back.

Start logging all of your physical activity each day. Keep detailed records of your workouts, including any incidental exercise you did during the day. Even purchase a pedometer and track your daily walking. Add this information into your fitness diary. Writing down your progress helps you to accomplish all of your goals.

TIP! If you don’t like a specific activity, you just have to power through it. Commit to doing exercises you normally avoid since you probably avoid them only because they are the exercises that you are the weakest at.

Try some wall sits to build your strength in your legs. Start by selecting an area of empty wall space that will accommodate your body in motion. Eighteen inches is a good distance away from the wall. Lean back and bend your knees until you feel you back touching the wall. Continue to squat until your thighs are level to the floor and you reach a sitting stance. Hold this seated position until you can’t any longer.

TIP! Both tennis and racquetball players have discovered one of the secrets to strong forearms. Find a flat surface and lay a large section of newspaper on top.

It is very important to stay fit, but it does not have to be some long drawn out thing. This is wrong. Losing weight and getting fit can be one of the biggest confidence booster in the world. Remember what you have read here, as well, if you’re trying to get into shape.

How To Tailor A Fitness Plan To Your Personality

The good news is that getting fit is not as hard as you may think. The following are some helpful fitness tips to get you into shape.

TIP! Are you strapped for time when it comes to working out? Split your workout by dividing it into two separate sessions. This doesn’t mean you have to work out more – just do half your workout each time.

A personal trainer can be an effective way to get started with a workout program. A trainer will help you determine the goals you should set for yourself and will help you setup a workout program. Take the intimidation out of the gym by getting an expert introduction the first time you go. You’ll be on the way to starting a great plan you’ll stick to.

TIP! Simple push-ups can do wonders to tone your triceps. Well, not quite average.

Many people think they need a gym in order to get fit. When it comes down to it, you only need to implement push-ups, leg raises, pull-ups, squats, handstand push-ups and bridges to maintain all of your muscles.

TIP! Running outdoors is a better exercise than using a treadmill. Treadmills are convenient, but nature (with a little help from man) has created the perfect workout just outside your door; hit the pavement.

Mix up workout routines with plenty of different exercises. As odd as it sounds, this will help you avoid starting a routine in your routine; thus keeping things fresh and lively, always coming back for more. Your body also needs variety so that you don’t cause a stall in your results due to your body finding the same exercises too easy.

TIP! Wear clothes that are comfortable when you’re working out. Do not care about what others think of you, just put on clothes that you feel comfortable in.

You want to keep your bicycling pace around 80 to 110 RPM. Keeping a steady pace puts less pressure on your knees, and allows you to ride longer. You can determine this pace through the use of some digital heart rate monitors, or simply by counting the rotations your right leg makes over a ten second period of time, and then multiplying that number by six. This is the RPM you need to aim for.

TIP! Maintain a good pace of approximately one-hundred rpm while bicycling. This will keep the strain off of your knees and allow you to ride further before you reach fatigue.

Use these ideas to put a new spark in your workout routine. The importance of being physically active everyday cannot be overemphasized. When you are fit and healthy and lead a lifestyle that has fitness as a key element, you will have the energy you need to handle all of life’s problems, and live a happy life.

Top Fitness Tips For A Healthier You!

TIP! Like with any exercise, making sure your walking form is correct is an important factor in preventing injuries. Draw back your shoulders and stand upright.

Fitness is essential to a high quality life. It can be difficult to find the information you need to begin a successful fitness program. The following article will provide the proper techniques to help you in reaching your fitness goal.

Take the time to discover exercises that you find enjoyable and sustainable. Choose something that you’ll have fun with so that you won’t dread your workouts.

TIP! You should do your best to develop a strong core. Having a strong and stable core helps with every exercise.

Walking is a very effective activity for boosting fitness. To maximize the effort that your calves put out, you should be walking heel to hoe. This is accomplished by first pushing with your heel, and then push off with your toes. You can also work your arms. Bend your elbows and swing with every step.

TIP! If you do wall sits it, can help you increase leg strength. Start by selecting an area of empty wall space that will accommodate your body in motion.

Build a garden. Many people do not realize that starting a garden requires lots of hard physical labor. You need to dig, weed, and squat down quite a bit. Gardening is a great home activity that keeps you in shape.

TIP! m. session.

Like with any exercise, making sure your walking form is correct is an important factor in preventing injuries. Keep your back straight, with your shoulders back. Keep your elbows at right angles as you swing your arms. Make sure your arms move in an opposite pattern to your foot movements. Every time you take a step, make sure your heel touches the ground, then move the rest of your foot forward.

TIP! Wear comfortable shoes that fit you well when exercising. When you are going to go shoe shopping, do it later in the day, when your feet are more swollen.

Keep a fitness diary showing what you did during your day. Record your workouts and make sure to add in the extra exercise you do throughout the day. A pedometer can be a solid investment, and you can add the information from that to the diary as well. Keeping track of how far you’ve come in your fitness routine can keep you motivated.

TIP! The density of your workouts should increase in order to quickly lose weight. If you do more exercises in a shorter period of time, you will see improved weight loss.

For anyone interested in achieving their fitness goals, it is important to find the right information. That is the point of the above article, to give you the information you need to get you in shape and help you stay that way.

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