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Join the Reynolds family to see how they finished the Take Charge 10 challenge, how they feel about it, and what changes they plan to keep. Day 8 you don't drink caffeine 6 hours before bed. This, again, helps reduce caloric beverages in the afternoon & dinner, but it also helps improve your sleep. Good sleep helps bolster healthy living. One way the Reynolds family was able to prepare for a gathering that normally might involve alcohol & food was they prepared the food and ensured it was healthy--but still tasty. They simply didn't drink alcohol for the gathering, and though it would have been nice they continued to feel good and it wasn't as big of a deal as they had expected. One thing Matt identified was that gamifying things--working to achieve macros & calories & sticking with goals using MyFitnessPal--really helped motivate him to stay on track. On day 9, you heed to balance your meals, so no all carbohydrate meals especially. For many, an all carbohydrate meal will lead to a big spike in insulin and they'll ultimately feel hangry soon thereafter and look for more food. Trying get a little bit of everything--fruit & nuts or cheese, for example--really helps. For the Reynolds, this wasn't a hard day but a day to really solidify those habits they had already developed. For the final day, you have to know everything you're eating and not eat outside the home. The Reynolds family partook in some Cox wings & BBQ sauce--Cox Sauce, get you some--and really enjoyed it. Overall, everyone was feeling better and though there were certain things they looked forward to, they largely wanted to continue the habits and success they created with the challenge. They also didn't feel deprived, so they didn't go and have a 3000 calorie meal, like they might have after a typical "diet" in the past, but rather went out to a diner and eat reasonably but some foods that they hadn't had over the past 10 days. Ultimately, this is about sustainable nutrition habits to achieve your health goals. If you follow a diet that you couldn't keep up with long-term, you need to think about why you're following that diet. While there are certain circumstances where this may make sense, most people can just follow the basics of nutrition, not feel so deprived, and reach their goals. For Rachel and their daughters, they mostly missed sugar. For Matt, he craved a bit more fat. They're glad they did it, and glad they did it together. They felt more conscious, more intentional about food, but without neuroticism or morality. Join us for the Take Charge 10 nutrition challenge. If you missed the kick off on March 22, no problem, you can do this anytime you want.

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Take Charge 10 continues, with booze, veggies, and fiber. On day 5, you eliminate alcohol. For some people, this will be the easiest step of them all. For others, this may cause some anxiety and may be difficult, especially as this falls on Friday if you begin on a Monday. The first day didn't give Matt or the Reynolds family too much trouble. On day 6, you add more veggies. This was easy for the Reynolds, as they regularly eat vegetables. They worked to increase them. An approach Rachel has learned from homeschooling is "easy + 1," meaning that easy doesn't work - then you don't improve, but too hard doesn't work easy. It's really another way to say minimum effective dose--what's the least you can do to move toward your goals and be healthier? Day 7 you have at least 30g of fiber. This one will stump a lot of people. Planning for this day will help. First, increasing the veggies helps get you there. You may find that certain highly fibrous foods can really help here. Grape nuts & chia seeds can be added to yogurt or overnight oats. Legumes also provide large amounts of fiber. Fight for that fiber! Finally, the Reynolds really begin to notice the benefits from the challenge. People have commented on their appearance, they feel good, and skin looks better. They also feel like there's been cascading benefits in other areas--improving one aspect of your life seems to spill into others.

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The Reynolds family shares their experience--struggles, victories, stumbles--through the first 4 days of the Take Charge 10 nutrition challenge. Day 1 is drinking more water, and they crushed day 1! They also found that the increase in water intake naturally reduced calories, as they reduced caloric beverages. It also seemed to reduce hunger, which helped reduce calories, because they drank so much water. The second day presented a bigger challenge, largely because of a 16th birthday party. Dan 2 involves keeping added sugar at or below 50g. This really shows, beyond attempting to complete day 2's habit, that life happens, and we can STILL be intentional about eating healthy and reaching our goals. Part of the key for day 2 was to avoid added sugar for the rest of the day to enable them to eat cake for the party and still remain below 50g of added sugar. On day 3, you need to stop mindless snacking. This doesn't mean no snacks, it means increasing your mindfulness and intentionality about what you put in your mouth. It can be easy to take a bite of something here, munch on something while you're waiting for dinner, or try something. These calories count, and you need to be intentional about what you put in your mouth. You keep a food journal on day 4. It can be photographic, hand written, typed, on an app, or some combination thereof. Track what you're eating. If you already do this, try to improve what you do here--track calories or macros. Calorie counter apps can help.

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Matt & Niki talk to Niki and Gillian about the Take Charge 10 nutrition challenge, which begins as a community on March 22 but you can complete anytime you want after March 22. Take Charge 10 is a 10 day challenge, and each day adds another habit. Each day, therefore, builds on the other, so on day 10 you should be trying your hardest to follow all 10 guidelines. ANYONE can do it at ANYTIME, though if you begin on March 22, you'll be doing it along with the BLOC community and many coaches and staff. If you're participating, you can let us and your followers know by adding #takecharge10 to your social media posts. It's a way to fast charge your nutrition and work on healthy nutrition habits with an online community and--hopefully--those close to you as well. It's a reset, where you spend 10 days spending more time and energy and focus on nutrition. It's a way to see how different habits and behavior changes affect your health and reflect on how you might incorporate or sustain some or all of these changes. What is it NOT? It's not 10 days to 6 pack abs. It's not 10 days of extreme dieting or restricting huge types of food. It's not a 10-day suffer fest. Below are the steps:

1. Drink More Water (half your bodyweight in pounds in ounces of water)
2. Reduce Added Sugars (50g max)
3. Stop Mindless Snacking (eat purposely)
4. Keep a Food Journal of Everything that Goes Into Your Mouth
5. Eliminate Alcohol Consumption
6. Eat Your Veggies (eat more, try more)
7. Fill Up on Fiber (30g of fiber from food)
8. Cut off Caffeine (6 hours before bed)
9. Balance Your Snacks (don't eat a snack with just one macro, especially carbohydrates)
10. Prepare all Meals at Home (know exactly what you eat)

Gillian designed this nutrition challenge to be inclusive, not exclusive. It was also designed to be done to be something you can do with your family and friends. The 10 habits really form the foundation of any healthy nutrition approach - this doesn't require a specific diet and allows for many different types of diet. These really are the fundamentals and basics, and building this strong base can lead to a sustainable, healthy diet. A strong foundation leads to success, though you can certainly improve on these areas and take them further, based on your goals. Some habits are definitely things that are worth doing all the time, and others you might decide to only do occasionally. Many of the arguments and discussions on programming and nutrition too often focus on the least important aspects of diet. Most dietitians agree with most of these basics. Also, some of these you may already be doing or find extremely easy to do (if you don't drink, eliminating alcohol won't be a problem). Others may be a real challenge. If you're doing something well, you can always aim to push that area a bit further during a challenge. If you struggle with something, it's worth reflecting on why you struggle with it and how big of an impact changing that behavior could contribute to your health goals. Food isn't moral, it's ultimately functional. Are you eating in a way to move toward your goals? If you enjoy a food like chocolate or ice cream, there are ways to allow these foods with planning and adjusting your diet in other areas. The first day you add, not take away, something: you add water. This not only will help many people feel better, but it also helps--as a side effect--reduce caloric drinks. Be weary, however, of "gateway foods." These are foods that tend to cause a chain or more calorically dense foods. For Matt, for example, he struggles to eat tortilla chips without adding things to them and then drinking as well. Reducing added sugars helps you look at labels more closely, especially if you enjoy sweet foods regularly. You may find yourself finding ways to reduce added sugars during the day to enable a dessert in the evening, and that's completely fine! You will likely be surprised where sugar is hidden and in the amounts it is hidden. Stop mindless snacking is a way to prevent intaking calories that you're not eating mindfully. Too often, someone might pick at a food while preparing dinner or eat left over food off of a kid's plate. You can eat a snack, but it should be a deliberate snack. Keeping a food journal helps you track what you eat and can help you track total calories and macros. You can also include how you feel. You can see what you were eating when you felt good and what foods didn't make you feel good. You can also pre-load food into the App to see the calories and macros in those foods. So, for example, if you plan to go out with friends on Saturday evening, you can either look at the restaurant menu and pick some foods. You can also plan to have some lighter meals earlier in the day to offset the increase calories in the evening. Eliminating alcohol for many people helps you better understand and evaluate your relationship for alcohol. For some people, this will be incredibly easy. For others, it may be the most challenging step. Alcohol, however, has a trifecta of issues: calories, inhibition limitation, and worse sleep. Veggies are considered healthy by just about every diet, and they provide lots of vitamins and minerals, contain lots of water, and have plenty of fiber. If you already eat vegetables, maybe increase the amount or try some new vegetables. If you struggle with vegetables, frozen vegetables are often more nutritious than fresh vegetables and can often be easily steamed in the microwave. Add some salt and maybe some spices--maybe a little fat depending on your goals and calories and macros--and eat some vegetables. You can also hide vegetables in recipes: add some spinach or onions or bell peppers to some ground beef. Fiber helps fill you up and do some other things that you do regularly. Adding the vegetables will go a long way toward this goal. Chia seeds and legumes have lots of vegetables, so do vegetables and fruit. Aim for 30g for the remainder of the challenge. Cutting off caffeine 6 hours before bed provides a couple benefits. First, it reduces pop (or soda, or soda pop, or coke, or whatever you call it). It also helps improve sleep quality if you regularly consume caffeine in the evening or late afternoon. Balancing your meals and snacks helps prevent a crash, especially after high carbohydrates snacks (and for some, high carbohydrate & protein with very little fat). You'll often feel hungry and grumpy soon after these all carbohydrate snacks, such as pretzels. Finally, day 10, understand everything you consume and prepare all your food at home. If you can, use this as an opportunity to try a new meal. Maybe make it a family or couple activity. Either way, prepare your food at home so you know EXACTLY what's in it. Restaurant meals have hidden calories, often in the forms of fats and oils that they add to meals. Good luck, and #takecharge10

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Setting goals, meeting & surpassing goals, assessing progress: these are clearly important to all organizations and people. But, let's be honest, some of these terms-OKRs, KPIs, etc.--are a bit corporatey. There's a bit of a jargony, gobbly gook element that turns people off to what is essentially goal-setting, breaking up the goal to specific actions, and measuring progress. Enter the GAMeplan. Barbell Logic has taken the principles of the OKR & KPI and turned it into something that's easily understood: the GAMeplan. G is for Goals, which replaces objectives. A is actions, which replaces Key Results. M is metrics, which replaces KPIs. Finally, you have 3 terms that are easily understandable without needing to understand business jargon and it creates another word - GAMeplan - which is understood and relevant to setting goals. What's your GAMeplan for losing weight or increasing your squat? Barbell Logic sets yearly, quarterly, and monthly GAMeplans. They fall under tenets, which are essentially core values, and each person establishes a GAMeplan. This allows each employee to not only see her or his role in the company but to help form that role and have a voice in setting goals and how to measure it.  This leads to what in the military is called battle rhythm: what is the organization doing daily, weekly, monthly, quarterly, annually? How are decisions at the top getting communicated down to the lowest employees? How is information coming up and being communicated to the CEO? Which reports are due, who is writing them, and when are they do? How much time do they take to read? How much time do they take to write? How often does the organization have meetings? Who attends them? What is the purpose of the meetings? These questions have to be asked and answered if business will spend time efficiently and improve their effectiveness.    Barbell Logic has developed and implemented a monthly battle rhythm that involves decisions being made, communicated down, subordinates and supervisors meeting with each other, and then a process of reporting goals up. It ultimately creates both a top down and bottom up process that is continual and allows for conversation and improvement. 

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How do we set goals? How do we break those goals up to SPECIFIC, MEASURABLE, TIMEBOUND, smaller actions? How do we assess whether we've met our goals and, if we fail to meet them, if we moved in the right direction and made progress? Enter the OKR. Objectives & Key Results (OKR) is a process for setting goals & breaking those goals up. An objective is just another word for a goal. Key Results are actions to move toward the goal. Key Results need to be timebound, and whether they were completed or not MUST be a yes or no answer.  To add to this process, organizations need a way to assess progress. Enter KPIs, or Key Performance Indicators. The feed into key results and objectives and provide information as to whether we are moving toward our key results and--more importantly--objectives. This system comes from Andy Grove and Measure What Matters. His clarity and effectiveness at management ended up creating this system.  Coming from this system is the importance of how managers, leaders, and CEOs refine, revise, or replace existing routines and habits. While efficiency at tasks is important, we're ultimately getting better or getting worse. Objectives, then, need to be achieved with action--with change--not goals that would be achieved by continuing to do the same things the same way. Another key aspect of OKRs is the timeframe. It must not be too long nor too short. A week, for example, is not enough time to make large changes and too often to make these large evaluations of processes and routines. 5 years or 10 years, however, is so long that it deflates any sense of urgency and too many unknowns exist: there will be unforeseen opportunities that not only do you not foresee but you cannot foresee. Crucially, saying yes to certain objectives means saying NO to others. Not everything can be a priority, and too many objectives decreases the chance of getting any of them done. Difficult decisions must be made regarding what is essential versus important versus nice-to-have. Fewer objectives also helps employees know what the objectives are: employees should be able to cite key objectives.   Key results need to be specific not only regarding what will occur but by whom - an individual needs to have his or her name next to the key result. This provides ownership.  Another note on setting objectives is that aggressiveness--audacity--should not be discouraged. If an employee establishes audacious goals but works hard to meet them and fails while advancing the company and providing value to the company, ultimately it's a win. It's a balancing act setting objectives and key results. Too many people set objectives that are too easy. A smaller group goes the other direction and sets unrealistic goals. Ultimately, managers and subordinates need to discuss objectives and refine them over time. Good employees and organizations will fail to meet objectives sometimes.  Another element of OKRs is specificity. Wishy-washy thinking and inability to prioritize will prevent progress and limit the organizations effectiveness.    Ultimately, it's all about output: what have you accomplished? Business and hard work are great, but if you have nothing to show for it then processes and time management need to be evaluated.  Finally, this applies to all organizations and individuals: government and military organizations, couples and families, individuals and employees can go through this process and better direct themselves to pursuing and achieving the things they want to accomplish. 

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Actor Ethan Suplee joins Matt & Niki to discuss his journey from morbid obesity to sustainable health--with struggles & stumbles in between. Some of Ethan has acted in movies such as American History X, Remember the Titans, and the Wolf of Wall Street. He also played as Randy in My Name is Earl. Ethan can remember being put on a diet at the age of 5. Since then, he's always felt like he was trying to lose weight. Weighing over 500 pounds, everyday tasks were struggles: putting on shoes, going for a walk, sitting down. He avoided rushing to get somewhere, because rushing would exhaust him and plague the rest of his day. He had to wear multiple shirts and always brought a wash cloth to wipe away sweat. He had to sleep sitting up. The highest weight he every saw on the scale was 536 pounds--on an industrial shipping scale. The motivation to be able to complete seemingly simple activities--such as go to a museum, go hiking, and other things like this--pushed him to finally seek weight loss. Still, since that decision, it has been a long road to find a sustainable way to be healthy. For years, he went on different diets that heavily restricted food options. He also completed extreme amounts of exercise, which often lead to injuries, which led to weight gain while he could not exercise. While eliminating carbohydrates and other food items would lead to weight loss, he repeatedly ran into "walls" where--despite claims that calories don't matter--he could no longer lose weight. He found himself reducing food intake to continue the weight loss. He actually got down to 200 pounds at one point and was "thin," but he wasn't happy with that weight. He found a TedX talk with Mike Israetel, who discussed calories in and calories out and the importance of protein. He actually added calories and carbs--for the first time in years. His weight went up 3 days in a row, and he freaked out a bit, but his waist went down on day 4. He decided to commit to this new way of eating, and this helped lead to a sustainable way of eating. It supports his physical activity and exercise, while also not having him constantly obsess over food. He also--after finding CrossFit--found strength training. The combination of strength training and this new way of eating has led him to not just be thin, but be lean and ripped. He weighs more than he did at his lowest weight, but he looks and feels better. He is able to maintain weight for periods of time, and each time his maintenance weight is higher but he is leaner. Oh, and Tom Segura: the day is coming where Matt will sit with you drinking whiskey. Just wait!

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What does the lifetime fitness arc of service member look like? How can the military shifts its physical readiness training to better prepare for the demands of combat? Matt explores these topics with Colin Slade.

The first hurdle any service member must overcome is the basic requirements to enter: which include bodyweight & bodyfat, medical, and some basic physical fitness levels. Following entry, however, Colin discusses how the military really fails to develop its members fitness.

Readiness is key. Readiness is preparedness for combat--however that looks for the different services and the different jobs and roles and ranks in each service, including the unexpected.

Even for members who sit at a computer--who can do their job without leaving the United States--physical fitness enables these people to do their job better mentally and prevent injuries from limiting time on the job.

So, how do we change the culture? Individual service members certainly need to take ownership of their own physical preparedness, those around them, and--for leaders--those under their leadership and potentially command.

At a larger level, the military needs to acknowledge it does not have the subject matter expertise, that the expertise is found outside the military, and that experts--such as the coaches of Barbell Logic--can provide better programming to prepare for combat and improve military readiness.

The views expressed do not necessarily represent the Department of Defense or the United States Government.

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Matt talks to Marine Colonel Scott Conway about the physical demands of the United States Marine Corps and ground forces in general--those service members whose fight on land.

The Marine Corps have a philosophy--and way of training Marines--that involves the idea that every Marine is a Rifleman. Every service has a similar concept--when things go wrong, everyone must be able to react competently, regardless of their primary job in the military and their particular branch of service.

Strength decreases rates of injury and benefits other physical attributes. Clearly, Soldiers, Marines, Special Operations Forces, and all ground forces need conditioning. A greater emphasis on strength, however, paired with conditioning--being "fit and strong"--would most benefit ground forces, preparing them for the rigors of combat and improving their readiness.

Some misconceptions about strength training and aerobic endurance persist, despite evidence to the contrary. Strength training can build camaraderie while also providing the appropriate amount of stress for each service member.

If service members run together in formation, the pace can only be as fast as the slowest person can run. If, however, a group of service members train together they can adjust the weights while building esprit de corps through shared hardship.

A key point of the podcast is when Matt asks Scott about what he would do differently for his physical readiness if he could go back to when he first started his career. Not only would he include strength training, he would have consulted a coach to help with form and programming. This, of course, comes from someone with a history of marathons and triathlons, who also dabbled in CrossFit.

Strength training not only benefited his physical performance, but limited everyday aches and pains and helped reduce overuse injuries that had plagued him.

Really, Colonel Conway's advice flies in the face of conventional wisdom. Strength training is healthy, not deleterious, to your joint. Strength training doesn't make you too big or bulky or lessen your athleticism, but--with proper nutrition and conditioning--facilitates improved conditioning and aerobic endurance performance.

The views expressed do not necessarily represent the Department of Defense or the US government.

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We're on a boat! Niki Sims talks to CJ Gotcher and Andrew Jackson--Barbell Logic staff coaches, full-time employees, and Navy Veterans--about their experience with the Navy and the physical demands of the Navy, including how you squeeze through tight spaces.

The Navy--and any organization that involves service on the water or out at sea, such as the Coast Guard--puts some unique demands and challenges for its service members. Sailors have to train while serving on a ship at sea and train while preparing for deployments on land.

Living accommodations on a ship are jam-packed, and for many Sailors the challenges are not carrying heavy loads for long distances, but the combined stress of sleep deprivation, long periods of time standing, and navigating a ship.

The initial tests to enter the Navy or Naval Academy include medical requirements, evaluated with a physical, and events that generally aren't tested again and bear little relation to everyday physical demands of a Sailor: duck walks, ball throws, and broad jumps.

Things going wrong in the Navy looks a little different than it does for the Army or Marines. A major concern--the thing all Sailors must be able to quickly combat--is a fire on the ship and flooding of the ship, such as if a missile hit a ship.

The physical culture in the Navy really different from ship to ship, and even on a ship the culture can change dramatically with a different commanding officer. Generally, however, it was expected that Sailors needed to not fail and not be borderline. Expectations for officers were higher.

CJ, Andrew, and Niki discuss the point of the physical readiness test in the Navy--and really in the military at large. Ultimately, it's a screening tool. It serves to screen out Sailors and service members who are utterly unprepared for the physical demands of the job.

One aspect they talk about that seemed to help with preparing for not just fitness but combat readiness and proficiency was thinking of the general purpose--combat readiness--versus loading tasks onto people. See the forest, not the trees, so to speak.

CJ also let's out some pretty good ones: "let's not forget pilots" & "carriers are bougie," and "BLOC Busters."

The views expressed do not necessarily represent the Department of Defense or the United States Government.

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