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

 

Excellent Article With Great Ideas About Fitness

TIP! 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 a small item will prompt a desire in you to display it and get you back into the gym.

One of the greatest things about a fitness program is its benefits for your body. This article will provide you with tips you can easily follow to get a toned body. Staying in shape can make you feel younger and look better, and even prevent injury. Don’t forget about keeping your body in shape! Implement the fitness tips provided here.

TIP! Keep an accurate daily log. You should write down the food you eat, drinks you consume, and what exercises you do.

Counting calories is a great way to stay fit. Knowing the amount of calories you eat each day is essential to finding out if you’ll lose or gain weight. If you keep your calories at a maintainable level, or below that, while losing some through working out, you’ll be more fit quickly.

TIP! Take on any exercises you don’t like head on. Commit to doing exercises you normally avoid since you probably avoid them only because they are the exercises that you are the weakest at.

If you want to tone the triceps, you should do simple push-ups. Normal, style pushups don’t really target your triceps. To remedy this, rotate your hands inward 45 degrees. Your fingertips should be parallel to each other. This exercise is extremely effective.

TIP! A treadmill, whether at home or in a gym, is great. However, running out in the fresh air is even better.

Don’t lift weights for more than an hour at a time. If you work out for longer than an hour, you can start to lose muscle mass. Once 60 minutes has passed, put the weights down and give your body a break.

TIP! You can improve your strength more quickly by shaving ten percent off the time of your workout routine. This improves your endurance and makes your muscles work harder.

To keep your knees protected, you need to start to work on strengthening your thighs. Torn ligaments behind the kneecap are a common injury obtained from sports and other physical activities. Work on your hamstrings and quads to protect your knees. You can accomplish doing this by doing leg curls and also leg extensions.

TIP! Test the bench before you use it for a workout. Check the padding on the bench by putting pressure on the seat with your thumb.

You don’t have to face all the negativity of fitness. This article will give you some ways you can find time to exercise. It isn’t easy, but the end results make all the effort involved seem worth it. Keep these things in mind when you are trying to stay fit.

Fitness With Good Advice And Hard Work

TIP! It’s important to keep track of the calories or fat grams that you take in each day. If you are aware of what you eat in one day, you will be able to lose weight.

Regular exercise improves your health, waistline and muscle tone. It is about living longer, stronger and being more capable in just about everything you do. Cultivate a mindset that supports a healthy change in your lifestyle. You can find both inspiration and applicable actions in the following paragraphs.

TIP! One simple way to increase your muscle mass is to lift lots of weight just a few times. Focus on the area that you desire to increase mass in and do not divert from that region.

Setting a personal goal for your fitness regimen can be a powerful motivational tool. This will put you in a frame of mind to put in 110% rather than quitting at the first sign of trouble. Setting a goal can help you avoid quitting since you are not done with it.

TIP! While indoor treadmills provide great exercise, running in the outdoors is far more strenuous. Treadmills are nice when it is cold or wet outside, but get out there and running on the pavement is better workout.

When you are first starting a weight-lifting regimen, begin with lighter weights. Small muscles fatigue more quickly than large muscles, so using barbells before larger machines makes sense. If you follow this plan, your small muscles can cool off while you work out the larger ones.

TIP! Should you discover that your are working out less, or creating excuses to elude exercise, you must develop a schedule. Try working out a specific number of days and sticking with your schedule.

Avoid using sit-ups as your only stomach muscle exercise. A university study found that even if you do a quarter million crunches, you’ll only burn a pound of fat. Simply performing crunches is not as effective as a more comprehensive program. Use other exercises to get the best results on your abs.

TIP! Flex your glutes when you lift weights above your head. You give your body an excellent workout by doing this, and you also help your muscles build properly as well.

Tackle the exercises you do not like by actually doing them. The reason is that many people try to avoid the exercises that are hardest. When you have been doing a non-favored exercise for a while, you may find it becoming a favorite.

TIP! Since exercising does not burn as many calories as many dieters hope it will, some people on diets, take their exercise regimens to extremes. Overexertion can potentially cause muscle and joint damage, heart problems, and more.

Treadmills are something many people enjoy but running outside is actually better for you. Treadmills are convenient, but nature (with a little help from man) has created the perfect workout just outside your door; hit the pavement.

TIP! Boosting your fitness can improve things beyond your physical appearance. Your emotional health and outlook on life can also benefit from a fitness program.

Do not cheat yourself of the quality of life that comes with staying physically fit. Instead, always search for ways to help improve your quality of life. Use the tips you just read to continue working on your fitness goals.

Top Fitness Tips And Advice For Getting In Shape, Fast!

TIP! One way to incorporate fitness into your life is to begin a garden. Gardens aren’t a joke, they require a lot of effort and labor.

If you want to feel better as you age, you need to be good to your body. It’s not easy to learn how to effectively improve your fitness, though. There is so much information out there about getting in shape that it can be hard to navigate through it all. The tips in this article will help you get in shape.

Improve your overall fitness by creating an exercise routine that strengthens your muscles, enhances flexibility, and boosts cardiovascular health. Search for fitness classes in your surrounding area.

TIP! Mix up workout routines with plenty of different exercises. This can help you avoid routines and help you retain motivation for the next workout.

When you are doing weight training, start small. Small muscles wear out before the big ones, so you should start small. When you move up to the bigger muscles, your smaller and more delicate muscles will have a breather.

TIP! Wear comfortable clothing when working out. If you are going to the gym, you should not be pressured to work out in fancy clothes.

Stay motivated about fitness by using a variety of fitness classes. When you change things up a bit, you make it easier to stay engaged and excited about your fitness goals. Try out a dance or pilates class. A class in kickboxing or a “boot camp” program may be the perfect fit for you. Keep in mind that you only need to attempt each class one time, while losing weight all the while.

TIP! Want to increase the effectiveness of your workouts? Stretching can help you build strength for up to 20 percent. Take 20 to 30 seconds to stretch your muscle in between each exercise sets.

A basic weight lifting routine of high weight and lower repetitions is good for building muscles. Start off by choosing a muscle group like the chest. Warm up with lighter weights, going through the motions but not working too hard. 15-20 repetitions ought to be simple with this amount of weight. The second set should involve weights for which you are only able to do 6-8 reps. For the last set, bump up the weight by another five pounds.

TIP! Count down when you are performing repetitions, which will help your level of inspiration. This will help you get a better idea of how many you have left and keep you motivated a lot better than counting up.

As with almost any activity, knowing what you are doing makes a huge difference. By learning all you can about the right fitness routines and techniques, you can get the most from your workouts, no matter what level of conditioning you are at. Apply the advice in this article, and you will be healthier and feel great soon.

Great Article With Plenty Of Insights About Fitness

TIP! Join an exercise and fitness club to help stay motivated. You will feel very guilty about spending the money if you do not use the club, which will cause you to attend rather than skip out on it.

Many folks are currently hoping to get in better shape, but they often think that it’s just too much to really go about doing it. The only real way you can truly accomplish it yourself is to learn the right things and become truly knowledgeable about fitness. Check out the advice from the below article that is designed to help you get yourself in shape.

TIP! It is important to walk properly if you want to reduce your risk of injury. Walk upright with your shoulders square and lifted.

Walking can help you to attain the fitness goals that you desire. Go heel to toe; push off with one heel and the toes last in order to increase pressure on the calves. You can also work your arms when walking by keeping your elbows bent and swinging them after each step.

TIP! To stay motivated and enthusiastic about exercise, try a variety of fitness classes. By opting for different classes you may discover a class that you love.

Change the types of exercises that you do from day to day to achieve optimum results. For instance, instead of doing all your workouts on your treadmill, take a walk around your neighborhood. Different exercises produce different results. Variety helps with results.

TIP! A simple and speedy way to increase your leg strength by doing wall sits. To start, find a clear space of wall that will easily fit the width of your body.

Keep track of your calorie consumption. The number of calories you consume per day will greatly affect your fitness level. By maintaining your current calories and beginning an exercise routine, you will begin to become fit.

TIP! It is a common misconception that exercising abs every day is a good idea. Doing so for this particular group of muscles is not recommended.

To stay enthusiastic about your workout routine, change it up often. Mixing it up a bit gives you the opportunity to discover new classes, and find more fun ways to get fit. Try out a dance or pilates class. Consider taking a boot camp or kickboxing class. Keep in mind that you do not have to stick with each class if you hate it, but trying out different classes can help you lose weight and get in better shape fast.

TIP! Raising your stride speed while running should be your biggest goal if you are planning on running a sprint. The best way to do this is to concentrate on your foot always landing under your body rather than in front.

You should know more about how to be fit using the information from this article. You will always have more to learn, but the only way to do it is to get out there and do the homework. If you put everything you learned into action, you shouldn’t have any trouble getting in shape!

Top Fitness Tips For Getting And Staying In Shape!

TIP! If you want to increase your commitment to fitness, pay for a multi-month gym contract. Paying in advance may guilt you into going more often.

Not all of the fitness advice online is accurate. There are so many fitness articles out there that it is very easy to feel overwhelmed. Some of the best fitness tips available have been collected here to help you make the most of your workouts.

TIP! Varying your exercises can boost the benefits your body gets from your workouts. If someone normally exercises on a treadmill, they can go running around their neighborhood.

If you are just getting into working out, consult a personal trainer for advice. A quality trainer will be able to recommend a tailored workout program that will enable you to reach your goals. Although your first gym session can be scary, you can breeze right through it by hiring a professional to get you started. This is the first step toward following a great workout plan.

TIP! Record everything you do daily. This includes items like food, drinks, exercise, and everything else.

If you are constantly failing to meet your fitness goals, it might be time to buy a new workout outfit to give yourself a boost. It could be the fancy new shoes you’ve had your eyes on or a simple cute workout shirt. It can motivate you to get excited about going to the gym.

TIP! To increase the level of mass in your body, lift heavier weights. Begin by selecting a muscle group, such as the chest.

Consider opening up your own garden. Many people do not realize that starting a garden requires lots of hard physical labor. Weeding, digging, and being on your knees working the soil is required for a good garden. It’s one of several hobbies you can do around that house that can actually help you get in shape.

TIP! It’s a great idea to jot down a few notes about your day’s exercise in a fitness journal. Keep tabs on every type of workout; make sure you list every exercise, no matter how small.

If you want to work your triceps, pushups are the way to go. To isolate the triceps, bring your arms and hands close to your body and bend your arms back, rather than out to the sides, as you lower into your push-up. This particular pushup tones and strengthens your triceps more effectively than other types of exercises.

TIP! Looking for a way to get washboard abs? You won’t get them by doing only crunches. Working your abs is great for developing your muscles, but aren’t very effective for burning fat.

As discussed at the beginning of this article, getting the best information, and applying it to your own fitness goals, is not the most simple task. Keeping yourself educated, however, is one of the key parts of reaching your goals. Use the tips you learned here, and success will come easy.

Top Ideas About Fitness That Are Simple To Follow!

TIP! Try treating yourself to a new work out outfit to get your motivation back on track when you are a bit short on reaching your goals. It could be the fancy new shoes you’ve had your eyes on or a simple cute workout shirt.

Checking out the information presented here will give you a better understanding of fitness in general and make you better-equipped for your own fitness routine. It is crucial you understand and are knowledgeable about fitness once you start a routine, otherwise you put yourself at risk of getting injured. Learn all you can before you begin working out.

TIP! When you set goals for yourself, it is easier to stay motivated. Setting goals shifts your focus from worrying about the difficulty of an obstacle, to discovering how to overcome it.

Don’t lift weights for more than an hour at a time. Muscle wasting happens within an hour. Once 60 minutes has passed, put the weights down and give your body a break.

TIP! Goals are very important when you are developing a strength training routine. If you aim to bulk up, then you shouldn’t spend too much time on strength training.

Change up the exercises you do on a regular basis. Adding variety to your exercises will help maintain your interest level and make you a little more eager to go back and work out again next time. This will also prevent your muscles from getting stiff from the same, repetitive exercises.

Strength Training

TIP! Maintain a log of the exercise you complete each day. This includes every exercise, what you eat, and even what you drink.

Depending on what goals you put in front of you will determine how much you have to put into strength training. If your aim is to bulk up, you should do more intense sessions on a less frequent basis. If you’re working on building lean muscle, you should spend lots of time strength training.

TIP! If you perform repetitive movements, try counting backwards from your desired total. This will allow you to keep track of the number that you are on and also provide more motivation.

To ensure that your fitness momentum is constantly maintained, try exercising while watching TV. When there’s a commercial, you can walk in place or do push ups. Another option would be to work with small weights while simply sitting in your chair. There are many chances to squeeze in some exercise.

TIP! Test any workout bench for adequate padding prior to use by pressing on the cushion firmly with your fingers. If you are able to feel the wood through the padding, the machine is either cheaply made or worn out.

Look around for different exercises that you can regularly do, there is a lot to do out there. You need to make an effort to find a plan that fits your situation. By creating an exercise routine that keeps your motivated and engaged, it will be easier to stay fit. Try to learn as much as you can about fitness, and you’ll get more and more interested in it.

You Can Work In A Fitness Routine Into Your Busy Day

TIP! If you haven’t worked out in a gym before, have a personal training give you some tips. A trainer will help you determine the goals you should set for yourself and will help you setup a workout program.

Fitness is not just one thing. Gymnasiums, nutrition, and specific exercise activities are all matters within this arena. There are so many ways that one can work out to improve health and appearance. Read on to learn some tips and advice if you want to get into shape. Find a fitness program that fits you.

TIP! Doing some simple push-ups can help you get your triceps in shape. However, rather than doing normal push-ups, your triceps can be targeted by turning in the hands until the fingertips face each other, which is around 45 degrees.

Do you find it difficult to devote valuable time to exercise? Make two smaller workouts by splitting your ordinary exercise routine. Do not increase the time you workout, but try to break it into a half. For example, rather than jog for one continuous hour, try jogging half an hour early in the day, then jog for half an hour in the evening hours. You could also perform one workout indoors in a gym and another workout outside in the sun.

TIP! Use smaller machines first when you are handling weights. Small muscles tire out before the large ones, so use dumbbells before moving on to the larger machines.

If you want to improve your overall fitness, start counting your calories. By counting the calories you consume each day, it can help you lose weight. 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.

Strength Training

TIP! Record each thing you do on a daily basis. Write down everything you eat or drink and every exercise that you do.

You can do some as much strength training as needed to meet your goals. If you want more muscle mass, do less strength training. But if you’re trying to chisel leaner, more sculpted muscles, then up the number of strength training workouts you get in.

TIP! Having strong core muscles is essential. If your core is solid, it will make any exercise you do easier.

A basic workout to build muscles is to lift heavier weight but complete fewer reps. Choose the muscle group you wish to target. Warm up by using weights that you find less challenging to lift. Do 15-20 reps during this warm-up set. The second set should involve weights for which you are only able to do 6-8 reps. Increase the weight by 5 pounds and repeat for the third set.

TIP! Face your fears and force yourself to do your least favorite exercises. The idea is that people exhibit an avoidance reaction to exercises they aren’t very good at.

As this article said, fitness is something that encompasses a ton of different things. While there are a few basic rules that have to be followed, every exerciser has a wide array of options to customize his or her fitness routine. This article shared great tips that can put to good use to started today.

How To Become More Healthy And Fit

TIP! Many people think they need a gym in order to get fit. Actually, there are a few exercises for the body that are simple and effective such as the pull-up, squats, bridges, leg raises, handstand push-ups and pull-ups.

It doesn’t matter if you are just starting out, or have been working out for years, there is always something to learn about getting into shape. Learning the different ways your body functions and knowing how to properly improve your fitness will make a lot of difference in the long run. You’ll see better results if you follow the advice in this article.

TIP! To hep yourself stay with an exercise routine, pick one that you will enjoy every day. If you choose something you enjoy, you’ll be excited to work out.

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 if it’s a minor purchase, you can show it off. Ideally, by going to the gym!

TIP! When you exercise, remember to exhale after each repetition. You can help the blood and oxygen flow throughout your body more efficiently by doing this.

Incorporating a wide range of movements is a great way to optimize results. You can run around the block instead of using a treadmill. They will achieve different results from running up some hill versus running on the sidewalk. By keeping things changing in your workout, weight loss is possible and the body will not feel too used to any specific exercise.

TIP! There are all kinds of classes you can take to keep it fresh. Rotating among different types of exercises can give you the opportunity to find several that you love and keep you going back for more.

Keep a detailed, daily journal of what you do. Write down everything you eat or drink and every exercise that you do. You can even note the day’s weather. You’ll be able to remember the things that work clearly when you write down every detail. If you had to put off exercising a little while, note why.

TIP! Take on any exercises you don’t like head on. The reason is that many people try to avoid the exercises that are hardest.

Write down your results after every workout. Write down your regular workouts and all other exercise you did during the day. Even purchase a pedometer and track your daily walking. Add this information into your fitness diary. Seeing everything in writing will help you to determine what is working best for you and will best help you toward your goals.

TIP! Add many intervals of lighter weight, as opposed to heavier weights and less repetitions, when lifting weights. This will help you see results more quickly.

Regardless of your skill level, you are going to start to notice a change when you use the tips in this article to make your fitness routines better. Learning about all the things you can do to become more fit will allow you to get more benefit from working out. If you put the information in this article into practice, your fitness levels will skyrocket!

Great Information To Help You Get In Amazing Shape

There are many ways to become fit, so find one that works for you. Here are some great fitness tips to get you started.

TIP! Don’t spend more than one hour lifting weights. After an hour, your body stops building muscle and goes into preservation mode.

Many people attempt to achieve physical fitness at the gym by lifting weights. Actually, there are a few exercises for the body that are simple and effective such as the pull-up, squats, bridges, leg raises, handstand push-ups and pull-ups.

TIP! You may find it easier to stick with a workout plan if you make a schedule for yourself. By writing things down, you are committing yourself to a plan and eliminating vague excuses.

When it comes to improving health and fitness, walking is definitely one of the best exercises. Be sure that you are getting the most out of the time by walking briskly and squeezing your muscles as you go, placing your heel down first. Involve your arms too. Bend your elbows, then swing your arms each time you take a step.

TIP! You can boost your workouts by controlling your breathing. When you perform a situp or a crunch, breathe out as hard as you can when your shoulders reach their highest point.

Try to take on exercises that you do not prefer. People will avoid doing exercise that they do not feel they are good at performing. Whatever your weak exercise is, conquer it by adding it into your workout routine.

TIP! Before you use any of the equipment at a fitness center, be sure to clean it. Think of the germs the other person might have left on the equipment.

Dedicate a small part of each day to exercising. If you don’t like “traditional” exercise, focus on simple things like taking the stairs every day at work rather than the elevator, and parking your car further away from stores when out shopping.

TIP! Practice your volleyball contact skills. The optimum method to do this is by engaging in foosball.

Wearing workout shoes that fit is very important in your fitness. The best time of the day to try on shoes is later in the day as your feet swell from walking and standing. There should be about .5inches of space between your big toe and the front of the shoe. Check to be sure that you can move your toes a bit.

TIP! During your workout, you should stretch the muscles that you just worked between your sets. You should stretch your target muscle groups for about half a minute at a time.

You can kick-start your fitness routine by making use of these tips. A key part of getting fit is that you work out every day rather than once a week. You’ll have more energy for daily activities if you live a healthy lifestyle.

Fitness And You: Some Tips For A Healthier Tomorrow

TIP! Pay for a long-term gym membership ahead of time. You’ll feel guilty if you stop using the gym and will be more likely to continue working out.

Although many people want to improve their fitness level, the majority of them do not know how to start. The tips within this article will enable you to begin your fitness journey the right way, without getting discouraged. Use the fitness advice here if you desire to be healthy.

TIP! To motivate yourself for proper fitness, create some personal goals. This will put you in a frame of mind to put in 110% rather than quitting at the first sign of trouble.

Push-ups are great and simple way to add a nice tone to your triceps. Well, not quite average. Instead of the traditional style, a nice angle at roughly 45 degrees with your palms is much better practice. By doing this, you can tone up the muscles you normally don’t work.

TIP! When lifting weights, start off by working smaller muscle groups at the beginning of your workout. Small muscles tire before large ones, and that’s why it’s a good idea to start lifting barbells or dumbbells before tackling the larger machines.

Work out on lifting weights for no more than an hour. After an hour your muscles will begin to suffer from severe fatigue. Therefore, keep an eye on the clock when you’re working out with weights, and limit your time to 60 minutes or less.

TIP! When exercising, after you do a repetition, exhale. This will allow the body to intake more air, which will help raise your energy levels.

A personal trainer is a wonderful way to improve your fitness level. A trainer not only provides professional insight, but they can motivate you to continue with your fitness routine. However, some people are very successful when they work out on their own.

TIP! Simple rule for working out to build your body: Fewer reps with heavier weight will build more muscle mass. Try picking one group of muscles, like your arms.

Wear the right shoes when you work out. Wearing inappropriate shoes can cause injury. Use running shoes for running, squash shoes for squash and dancing shoes for dancing. Not only that, but your feet will probably feel strained and uncomfortable post-workout, which can prevent you from wanting to continue your routine.

Muscle Mass

TIP! “All crunches, all the time” is not the proper motto to follow if you want washboard abs. Abdominal exercises do strengthen your muscles; however, they don’t burn belly fat.

If you are looking to gain muscle mass, then do more reps with a lesser weight to achieve this. When you are wanting to build muscle mass you want endurance rather than simply being able to show you can lift heavy weights. Many famous weight lifters use this technique.

TIP! Before you begin to work out clean any machines or equipment you use. Other users of the equipment may have left bacteria and, at least, sweat.

If you wish to have better health and more fitness, a plan is required when you begin. Take the concepts in this piece to craft a fitness plan of your own. Do not be discouraged if you don’t know where to begin. The tips laid out here will help you.

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