Tom Nikkola | VIGOR Training

Peppermint essential oil. From Peppermint Patties to muscle rubs, and cigarettes to the gum you chew to get rid of the nasty breath, peppermint oil is ubiquitous in food, drink, and personal care and household products.

Of course, peppermint flavor isn't the same as therapeutic peppermint essential oil, though people often talk about it as the same thing.

Peppermint essential oil offers numerous health and fitness benefits. It's been used for thousands of years in Egypt, Greece, and Rome. It showed up in medical references beginning in 1753.

So, what exactly is peppermint essential oil? What are the health and fitness benefits? How do you use it?

What is peppermint essential oil?

The peppermint plant (Mentha piperita) is a natural hybrid of spearmint and water mint.

The essential oil, steam distilled from the leaves, contains more than 40 key constituents, or chemical compounds. Menthone, methyl acetate, and menthol are the most abundant in peppermint essential oil.

Peppermint originally came from the Middle East and Europe, but is grown throughout the world today.

You'll find it in chewing gum, candy, ice cream, alcohol, toothpaste, muscle rubs and pain creams, air fresheners, and even some cigarettes.

Health and Fitness Benefits of Peppermint Essential Oil

With the numerous constituents found in the oil, it provides a wide variety of health-promoting benefits, from digestive health to athletic performance.

Enhances Exercise and Athletic Performance

Peppermint stimulates your nervous system. It's not like the jacked-up energy rush from a dose of ephedrine, with an equally extreme crash afterwards. It's more of a boost in focus and mental acuity, with enough of an invigorating effect to improve physical performance.*

Since it stimulates the nervous system, you'd expect it to increase heart rate. However, over time, it may actually lower resting and exercising heart rate.

In one study, participants were given one drop of peppermint essential oil (50 µl) on the tongue. Grip strength, vertical jump, standing long jump, visual and auditory reaction time, and heart rate variability all improved five minutes after the peppermint was ingested. In fact, all measures were still significantly improved one hour later.

The fact that visual and auditory reaction time improved makes peppermint a potential ergogenic aid for sports that require quick reflexes. If I played baseball, soccer, or football, for example, I'd definitely use it during competition.

In a study published in the Journal of the International Society of Sports Nutrition, participants drank one 500 ml bottle of peppermint oil-infused mineral water each day for 10 days. The mineral water contained 0.05 ml peppermint, which is the equivalent of one drop.

After 10 days, lung capacity and blood lactate levels during exercise improved. Carbohydrate metabolism also increased, which suggested their muscle tissue produced more energy. Their heart rate during exercise, and at rest, also dropped.

Another study looked at the effects of using peppermint essential oil on the results of a treadmill stress test. Workload improved, and markers of mental stress decreased.

Still one more worth mentioning, showed that inhalation of peppermint led to a decreased quarter-mile run time, and increased push-up and grip strength performance.

One final way peppermint may enhance performance is by cooling the body, especially in hot weather. As I discussed in my article on delayed onset muscle soreness, menthol has a cooling effect when used topically or internally.

I use peppermint, or a blend of essential oils that includes peppermint, prior to my workouts. Not only is it invigorating, it smells good too.

Reduces Occasional Pain and Soreness

As I mentioned, peppermint essential oil has a high concentration of menthol. Menthol is a well-known topical analgesic, and key compound in muscle and pain rubs for delayed onset muscle so...

Peppermint essential oil. From Peppermint Patties to muscle rubs, and cigarettes to the gum you chew to get rid of the nasty breath, peppermint oil is ubiquitous in food, drink, and personal care and household products.

Of course, peppermint flavor isn't the same as therapeutic peppermint essential oil, though people often talk about it as the same thing.

Peppermint essential oil offers numerous health and fitness benefits. It's been used for thousands of years in Egypt, Greece, and Rome. It showed up in medical references beginning in 1753.

So, what exactly is peppermint essential oil? What are the health and fitness benefits? How do you use it?

What is peppermint essential oil?

The peppermint plant (Mentha piperita) is a natural hybrid of spearmint and water mint.

The essential oil, steam distilled from the leaves, contains more than 40 key constituents, or chemical compounds. Menthone, methyl acetate, and menthol are the most abundant in peppermint essential oil.

Peppermint originally came from the Middle East and Europe, but is grown throughout the world today.

You'll find it in chewing gum, candy, ice cream, alcohol, toothpaste, muscle rubs and pain creams, air fresheners, and even some cigarettes.

Health and Fitness Benefits of Peppermint Essential Oil

With the numerous constituents found in the oil, it provides a wide variety of health-promoting benefits, from digestive health to athletic performance.

Enhances Exercise and Athletic Performance

Peppermint stimulates your nervous system. It's not like the jacked-up energy rush from a dose of ephedrine, with an equally extreme crash afterwards. It's more of a boost in focus and mental acuity, with enough of an invigorating effect to improve physical performance.*

Since it stimulates the nervous system, you'd expect it to increase heart rate. However, over time, it may actually lower resting and exercising heart rate.*

In one study, participants were given one drop of peppermint essential oil (50 µl) on the tongue. Grip strength, vertical jump, standing long jump, visual and audio auditory reaction time, and heart rate variability all improved five minutes after the peppermint was ingested. In fact, all measures were still significantly improved one hour later.

The fact that visual and auditory reaction time improved makes peppermint a potential ergogenic aid for sports that require quick reflexes. If I played baseball, soccer, or football, for example, I'd definitely use it during competition.

In a study published in the Journal of the International Society of Sports Nutrition, participants drank one 500 ml bottle of peppermint oil-infused mineral water each day for 10 days. The mineral water contained 0.05 ml peppermint, which is the equivalent of one drop.

After 10 days, lung capacity and blood lactate levels during exercise improved. Carbohydrate metabolism also increased, which suggested their muscle tissue produced more energy. Their heart rate during exercise, and at rest, also dropped.

Another study looked at the effects of using peppermint essential oil on the results of a treadmill stress test. Workload improved, and markers of mental stress decreased.

Still one more worth mentioning, showed that inhalation of peppermint led to a decreased quarter-mile run time, and increased push-up and grip strength performance.

Peppermint essential oil. From Peppermint Patties to muscle rubs, and cigarettes to the gum you chew to get rid of the nasty breath, peppermint oil is ubiquitous in food, drink, and personal care and household products.

Of course, peppermint flavor isn't the same as therapeutic peppermint essential oil, though people often talk about it as the same thing.

Peppermint essential oil offers numerous health and fitness benefits. It's been used for thousands of years in Egypt, Greece, and Rome. It showed up in medical references beginning in 1753.

So, what exactly is peppermint essential oil? What are the health and fitness benefits? How do you use it?

What is peppermint essential oil?

The peppermint plant (Mentha piperita) is a natural hybrid of spearmint and water mint.

The essential oil, steam distilled from the leaves, contains more than 40 key constituents, or chemical compounds. Menthone, methyl acetate, and menthol are the most abundant in peppermint essential oil.

Peppermint originally came from the Middle East and Europe, but is grown throughout the world today.

You'll find it in chewing gum, candy, ice cream, alcohol, toothpaste, muscle rubs and pain creams, air fresheners, and even some cigarettes.

Health and Fitness Benefits of Peppermint Essential Oil

With the numerous constituents found in the oil, it provides a wide variety of health-promoting benefits, from digestive health to athletic performance.

Enhances Exercise and Athletic Performance

Peppermint stimulates your nervous system. It's not like the jacked-up energy rush from a dose of ephedrine, with an equally extreme crash afterwards. It's more of a boost in focus and mental acuity, with enough of an invigorating effect to improve physical performance.*

Since it stimulates the nervous system, you'd expect it to increase heart rate. However, over time, it may actually lower resting and exercising heart rate.

In one study, participants were given one drop of peppermint essential oil (50 µl) on the tongue. Grip strength, vertical jump, standing long jump, visual and auditory reaction time, and heart rate variability all improved five minutes after the peppermint was ingested. In fact, all measures were still significantly improved one hour later.

The fact that visual and auditory reaction time improved makes peppermint a potential ergogenic aid for sports that require quick reflexes. If I played baseball, soccer, or football, for example, I'd definitely use it during competition.

In a study published in the Journal of the International Society of Sports Nutrition, participants drank one 500 ml bottle of peppermint oil-infused mineral water each day for 10 days. The mineral water contained 0.05 ml peppermint, which is the equivalent of one drop.

After 10 days, lung capacity and blood lactate levels during exercise improved. Carbohydrate metabolism also increased, which suggested their muscle tissue produced more energy. Their heart rate during exercise, and at rest, also dropped.

Another study looked at the effects of using peppermint essential oil on the results of a treadmill stress test. Workload improved, and markers of mental stress decreased.

Still one more worth mentioning, showed that inhalation of peppermint led to a decreased quarter-mile run time, and increased push-up and grip strength performance.

One final way peppermint may enhance performance is by cooling the body, especially in hot weather. As I discussed in my article on delayed onset muscle soreness, menthol has a cooling effect when used topically or internally.

I use peppermint, or a blend of essential oils that includes peppermint, prior to my workouts. Not only is it invigorating, it smells good too.

Reduces Occasional Pain and Soreness

As I mentioned, peppermint essential oil has a high concentration of menthol. Menthol is a well-known topical analgesic, and key compound in muscle and pain rubs for delayed onset muscle ...

"Is dairy good or bad for you?" Post that question to social media and you'll find so much debate about this food group, that you might mistake it for a political campaign.

On the pro-dairy side, you'll see answers such as:

"I've been drinking a gallon of milk a day since I was a little kid."

"It's one of the food groups."

"My dietitian told me to eat it/drink it."

"I need it for strong bones."

On the anti-dairy side, you'll see people respond with answers like:

"It causes digestive problems."

"Dairy causes cancer."

"Humans aren't cows and therefore shouldn't consume cow's milk."

"It's not fair to the cows."

"It's an animal product and animal products are bad for you."

Ask them how they came to their conclusions and you'll find most people don't really know why they believe what they believe. Maybe a friend told them something. Perhaps they read an alaramist's blog post. Maybe they saw a biased advertisement.

Like many of the polarizing topics in nutrition, the answers lie in the middle. There are actually few topics where you can generalize across the population...eliminating gluten, limiting alcohol consumption, and avoiding BPA being part of that very short list.

In this article, I'll outline the most common concerns and exaggerations related to dairy consumption. "Dairy" is a broad category of food as well. Where it's appropriate, I've differentiated between milk, cheese, whey protein, and fermented dairy.

4 Reasons Dairy Is Good For You

I'll start by explaining why dairy is good for you, provided you can eat or drink it. Then, I'll get into the reasons why it's not for everyone.

1. Muscle Growth and Improved Body Composition

Muscle growth or maintenance is important at any age. From a toddler developing strength and coordination so he can walk without falling over, to an elderly adult, trying to maintain strength and coordination, so he can walk without falling over, and all of the quality-of-life between those two stages of life, the more muscle you have (naturally), the better you'll function.

That's why I weave this statement into as many articles as I can...

Muscle is your quality-of-life savings account. The more you have as you enter old age, the longer you'll be able to maintain your quality-of-life.

Of course, muscle doesn't grow on its own. You need to follow a great strength training program. But then you also need to eat a high-protein diet, too. And in terms of protein quality, it's hard to beat dairy.

Dairy contains two proteins, casein and whey. Both are high in essential amino acids, though whey tends to be tolerated better than casein.

Whey Protein

Whey protein is rich in essential amino acids, including the branched-chain amino acids leucine, isoleucine, and valine. It is also made of bioactive fractions like lactalbumin and lactoferrin.

Supplementing with whey protein may

decrease appetite

reduce body weight and body fat

improve glucose tolerance and help maintain normal blood sugar levels

support normal lipid levels

and stimulate protein synthesis better than consumption of other protein sources.

In one study, participants were simply instructed to add whey protein to their normal diet, and not change anything else. They lost weight, reduced their waist size, and improved body composition.

Whey protein is easy to digest and absorb, and mixes well in food and beverages, which is why it's the main ingredient in high-quality health foods like Quest Bars and Halo Top.

Casein

Casein is the other protein in dairy. When you think of cottage cheese, the liquid is whey protein, the solid curds are the casein.

Casein is also rich in essential amino acids, but is digested differently from whey. It takes longer to break down, and unfortunately, is more likely to cause an allergic response in people.

Between the two protein sources, whey has considerably more research supporting its health benefi...

"Is dairy good or bad for you?" Post that question to social media and you'll find so much debate about this food group, that you might mistake it for a political campaign.



On the pro-dairy side, you'll see answers such as:



* "I've been drinking a gallon of milk a day since I was a little kid."* "It's one of the food groups."* "My dietitian told me to eat it/drink it."* "I need it for strong bones."



On the anti-dairy side, you'll see people respond with answers like:



* "It causes digestive problems."* "Dairy causes cancer."* "Humans aren't cows and therefore shouldn't consume cow's milk."* "It's not fair to the cows."* "It's an animal product and animal products are bad for you."



Ask them how they came to their conclusions and you'll find most people don't really know why they believe what they believe. Maybe a friend told them something. Perhaps they read an alaramist's blog post. Maybe they saw a biased advertisement.



Like many of the polarizing topics in nutrition, the answers lie in the middle. There are actually few topics where you can generalize across the population...eliminating gluten, limiting alcohol consumption, and avoiding BPA being part of that very short list.



In this article, I'll outline the most common concerns and exaggerations related to dairy consumption. "Dairy" is a broad category of food as well. Where it's appropriate, I've differentiated between milk, cheese, whey protein, and fermented dairy.



If you're looking for a specific topic, click on one of the shortcuts below.



Article Shortcuts* 4 Reasons Dairy Is Good For You* 1. Muscle Growth and Improved Body Composition* 2. Heart Health* 3. Convenience* 4. Enhanced Immune Function* 8 Reasons Dairy Might Not Be Good For You* 1. Lactose Intolerance* 2. Biogenic Amines* 3. A1 Casein* 4. Hormone Imbalance* 5. Digestive Problems* 6. Arthritis* 7. Sinus Congestion* 8. Skin* 3 Myths About Dairy And Health* Myth 1: Dairy Causes Cancer* Myth 2: Dairy Enhances Bone Health* Myth 3: Dairy Causes Diabetes And Obesity* Summary



4 Reasons Dairy Is Good For You



I'll start by explaining why dairy is good for you, provided you can eat or drink it. Then, I'll get into the reasons why it's not for everyone.



1. Muscle Growth and Improved Body Composition



Muscle growth or maintenance is important at any age. From a toddler developing strength and coordination so he can walk without falling over, to an elderly adult, trying to maintain strength and coordination, so he can walk without falling over, and all of the quality-of-life between those two stages of life, the more muscle you have (naturally), the better you'll function.



That's why I weave this statement into as many articles as I can...

"Is dairy good or bad for you?" Post that question to social media and you'll find so much debate about this food group, that you might mistake it for a political campaign.

On the pro-dairy side, you'll see answers such as:

* "I've been drinking a gallon of milk a day since I was a little kid."* "It's one of the food groups."* "My dietitian told me to eat it/drink it."* "I need it for strong bones."

On the anti-dairy side, you'll see people respond with answers like:

* "It causes digestive problems."* "Dairy causes cancer."* "Humans aren't cows and therefore shouldn't consume cow's milk."* "It's not fair to the cows."* "It's an animal product and animal products are bad for you."

Ask them how they came to their conclusions and you'll find most people don't really know why they believe what they believe. Maybe a friend told them something. Perhaps they read an alaramist's blog post. Maybe they saw a biased advertisement.

Like many of the polarizing topics in nutrition, the answers lie in the middle. There are actually few topics where you can generalize across the population...eliminating gluten, limiting alcohol consumption, and avoiding BPA being part of that very short list.

In this article, I'll outline the most common concerns and exaggerations related to dairy consumption. "Dairy" is a broad category of food as well. Where it's appropriate, I've differentiated between milk, cheese, whey protein, and fermented dairy.

4 Reasons Dairy Is Good For You

I'll start by explaining why dairy is good for you, provided you can eat or drink it. Then, I'll get into the reasons why it's not for everyone.

1. Muscle Growth and Improved Body Composition

Muscle growth or maintenance is important at any age. From a toddler developing strength and coordination so he can walk without falling over, to an elderly adult, trying to maintain strength and coordination, so he can walk without falling over, and all of the quality-of-life between those two stages of life, the more muscle you have (naturally), the better you'll function.

That's why I weave this statement into as many articles as I can...

Muscle is your quality-of-life savings account. The more you have as you enter old age, the longer you'll be able to maintain your quality-of-life.

Of course, muscle doesn't grow on its own. You need to follow a great strength training program. But then you also need to eat a high-protein diet, too. And in terms of protein quality, it's hard to beat dairy.

Dairy contains two proteins, casein and whey. Both are high in essential amino acids, though whey tends to be tolerated better than casein.

Whey Protein

Whey protein is rich in essential amino acids, including the branched-chain amino acids leucine, isoleucine, and valine. It is also made of bioactive fractions like lactalbumin and lactoferrin.

Supplementing with whey protein may

* decrease appetite* reduce body weight and body fat* improve glucose tolerance and help maintain normal blood sugar levels* support normal lipid levels* and stimulate protein synthesis better than consumption of other protein sources.

In one study, participants were simply instructed to add whey protein to the...

"Is dairy good or bad for you?" Post that question to social media and you'll find so much debate about this food group, that you might mistake it for a political campaign.

On the pro-dairy side, you'll see answers such as:

"I've been drinking a gallon of milk a day since I was a little kid.""It's one of the food groups.""My dietitian told me to eat it/drink it.""I need it for strong bones."

On the anti-dairy side, you'll see people respond with answers like:

"It causes digestive problems.""Dairy causes cancer.""Humans aren't cows and therefore shouldn't consume cow's milk.""It's not fair to the cows.""It's an animal product and animal products are bad for you."

Ask them how they came to their conclusions and you'll find most people don't really know why they believe what they believe. Maybe a friend told them something. Perhaps they read an alaramist's blog post. Maybe they saw a biased advertisement.

Like many of the polarizing topics in nutrition, the answers lie in the middle. There are actually few topics where you can generalize across the population...eliminating gluten, limiting alcohol consumption, and avoiding BPA being part of that very short list.

In this article, I'll outline the most common concerns and exaggerations related to dairy consumption. "Dairy" is a broad category of food as well. Where it's appropriate, I've differentiated between milk, cheese, whey protein, and fermented dairy.

4 Reasons Dairy Is Good For You

I'll start by explaining why dairy is good for you, provided you can eat or drink it. Then, I'll get into the reasons why it's not for everyone.

1. Muscle Growth and Improved Body Composition

Muscle growth or maintenance is important at any age. From a toddler developing strength and coordination so he can walk without falling over, to an elderly adult, trying to maintain strength and coordination, so he can walk without falling over, and all of the quality-of-life between those two stages of life, the more muscle you have (naturally), the better you'll function.

That's why I weave this statement into as many articles as I can...

Muscle is your quality-of-life savings account. The more you have as you enter old age, the longer you'll be able to maintain your quality-of-life.

Of course, muscle doesn't grow on its own. You need to follow a great strength training program. But then you also need to eat a high-protein diet, too. And in terms of protein quality, it's hard to beat dairy.

Dairy contains two proteins, casein and whey. Both are high in essential amino acids, though whey tends to be tolerated better than casein.

Whey Protein

Whey protein is rich in essential amino acids, including the branched-chain amino acids leucine, isoleucine, and valine. It is also made of bioactive fractions like lactalbumin and lactoferrin.

Supplementing with whey protein may

decrease appetitereduce body weight and body fatimprove glucose tolerance and help maintain normal blood sugar levelssupport normal lipid levelsand stimulate protein synthesis better than consumption of other protein sources.

In one study, participants were simply instructed to add whey protein to their normal diet, and not change anything else. They lost weight, reduced their waist size, and improved body composition.

Whey protein is easy to digest and absorb, and mixes well in food and beverages, which is why it's the main ingredient in high-quality health foods like Quest Bars and Halo Top.

Casein

Casein is the other protein in dairy. When you think of cottage cheese, the liquid is whey protein, the solid curds are the casein.

Casein is also rich in essential amino acids, but is digested differently from whey. It takes longer to break down, and unfortunately, is more likely to cause an allergic response in people.

Between the two protein sources, whey has considerably more research supporting its health benefits, but casein fits in well with a healthy diet to...

Are you looking to crush the Army Combat Fitness Test (ACFT) with confidence? Look no further! This comprehensive, free 12-week ACFT program provides an easy-to-follow roadmap designed to help you achieve your best performance. Whether you're a seasoned soldier or a beginner, our Free ACFT Training Program has you covered. Not only will you dominate the test, but you'll also get in the best shape you've been in. And it won't require hours of training each day to do so.

To jump right to the registration button, scroll down. Otherwise, allow me to show my appreciation for those who serve first.

Appreciation for the Armed Forces

A Weekend Warrior friend of mine (and client member) showed me the new Army Combat Fitness Test, and asked how she might modify her training to be ready on test day.

I've wanted to do more to support active and retired military and first responders for a while, so her question got me thinking...

"What if I could offer a 12-week training plan that will help soldiers not only pass the ACFT, but dominate it?" Not only that. What if by the end, I could lead them all to fighting fit?

That led to the Tom Nikkola Strength & Conditioning ACFT Program, which I'll outline below.

I have much appreciation for those who serve, or who have served in the military and as first responders. My father served in the Army in Vietnam, and later in the National Guard.

His last day in the field was May 27, 1969. This is the Red Warriors Battle Report May 27, 1969.

The interesting thing is, I don't believe my dad ever showed me the battle report. I found it when I Googled my dad (Warren Nikkola) for this article. It's not something he talks much about, and to my knowledge, has never mentioned his Purple Heart, Bronze Star with Valor, and Silver Star outside of the one time I found them in a drawer at home.

In his mid-70's today, retired Captain Warren Nikkola still has shrapnel in his back from that battle, May 27, 1969.

I've never served myself. Unfortunately, the thought never crossed my mind when I was thinking of college. As I've gotten older, though, I've felt a greater desire to do more for those who do serve, as well as those who've served and sacrificed.

I hope by offering this training plan at a ridiculous discount to those who serve, it can be a very small way to give back.

With all that said, I hope this article and training program serves as a small token of appreciation for those who put themselves in harm's way.

How the Army Combat Fitness Test Works

The Army Combat Fitness Test lasts a little less than an hour. It includes six parts, in the order listed below.

1. Test Deadlift 3-Rep Max (Trap Bar)

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

This test is completed with a trap bar/hex bar.

You'll have 10 minutes to warm up on the deadlift, increasing your load and preparing to lift the weight you've chosen for your 3-rep max, before the ACFT officially begins.

This isn't a lazy 3RM, where you lift the bar, and then drop it on the ground before you pick it up again. You hang onto the bar throughout the set, and kiss the ground with the plates between reps.

The deadlift test takes a total of five minutes, and then you'll get a 2-minute break, before hitting the next station.

2. Standing Power Throw

https://www.youtube.com/watch?v=xcDiEr3Meds

Facing away from the target, you'll start with a 10-lb. medicine ball in hand. Then, you'll bend down like you're doing a kettlebell swing, and explode up, tossing the ball behind you as far as possible.

To get the most distance, you'll need a powerful back, glutes, and shoulders, as well as good shoulder mobility.

You do one practice throw and then get two official throws, with your best distance being recorded.

3. Hand Release Pushups

https://www.youtube.com/watch?v=doyxo1eyBEI

No knee pushups, half-pushups, or any other way to cheat on these.

Sandbaggers will be sorry when they take part in the new Army Combat Fitness Test (ACFT). It's a serious test of strength, stamina and speed.

I can't help you with lack of motivation, but if you're willing to do the work, this plan will help you avoid a November Golf ("no go") on test day.

Appreciation for the Armed Forces

A Weekend Warrior friend of mine (and VIGOR Training member) showed me the new Army Combat Fitness Test, and asked how she might modify her training to be ready on test day.

I've wanted to do more to support active and retired military and first responders for a while, so her question got me thinking...

"What if I could offer a 12-week training plan that will help soldiers not only pass the ACFT, but dominate it?" Not only that. What if by the end, I could lead them all to fighting fit?

That's what led to the VIGOR Training ACFT Program, which I'll outline below.

I have much appreciation for those who serve, or who have served in the military and as first responders. My father served in the Army in Vietnam, and later in the National Guard.

His last day in the field was May 27, 1969. This is the Red Warriors Battle Report May 27, 1969.

The interesting thing is, I don't believe my dad ever showed me the battle report. I found it when I Googled my dad (Warren Nikkola) for this article. It's not something he talks much about, and to my knowledge, has never mentioned his Purple Heart, Bronze Star with Valor, and Silver Star outside of the one time I found them in a drawer at home.

In his mid-70's today, retired Captain Warren Nikkola still has shrapnel in his back from that battle, May 27, 1969.

I've never served myself. Unfortunately, the thought never crossed my mind when I was thinking of college. As I've gotten older, though, I've felt a greater desire to do more for those who do serve, as well as those who've served and sacrificed.

I hope by offering this training plan for free to those who serve, it can be a very small way to give back.

Beginning this month and going forward, 10% of VIGOR Training revenues will also go to the Gary Sinise Foundation, which is one of the most-respected military-related foundations.

With all that said, I hope this article and training program serves as a small token of appreciation for those who put themselves in harm's way.

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Get free access to the VIGOR Training ACFT 12-Week Program

This training program is free for active and retired military, as well as first responders. If that doesn't include you, you can still participate by registering for a VIGOR Training membership.

Sandbaggers will be sorry when they take part in the new Army Combat Fitness Test (ACFT). It's a serious test of strength, stamina and speed.

I can't help you with lack of motivation, but if you're willing to do the work, this plan will help you avoid a November Golf ("no go") on test day.

Appreciation for the Armed Forces

A Weekend Warrior friend of mine (and VIGOR Training member) showed me the new Army Combat Fitness Test, and asked how she might modify her training to be ready on test day.

I've wanted to do more to support active and retired military and first responders for a while, so her question got me thinking...

"What if I could offer a 12-week training plan that will help soldiers not only pass the ACFT, but dominate it?" Not only that. What if by the end, I could lead them all to fighting fit?

That's what led to the VIGOR Training ACFT Program, which I'll outline below.

I have much appreciation for those who serve, or who have served in the military and as first responders. My father served in the Army in Vietnam, and later in the National Guard.

His last day in the field was May 27, 1969. This is the Red Warriors Battle Report May 27, 1969.

The interesting thing is, I don't believe my dad ever showed me the battle report. I found it when I Googled my dad (Warren Nikkola) for this article. It's not something he talks much about, and to my knowledge, has never mentioned his Purple Heart, Bronze Star with Valor, and Silver Star outside of the one time I found them in a drawer at home.

In his mid-70's today, retired Captain Warren Nikkola still has shrapnel in his back from that battle, May 27, 1969.

I've never served myself. Unfortunately, the thought never crossed my mind when I was thinking of college. As I've gotten older, though, I've felt a greater desire to do more for those who do serve, as well as those who've served and sacrificed.

I hope by offering this training plan at a ridiculous discount to those who serve, it can be a very small way to give back.

With all that said, I hope this article and training program serves as a small token of appreciation for those who put themselves in harm's way.

ACFT 12-Week Training Program

Get access to the VIGOR Training ACFT 12-week program, for only $3.90 (that's 90% off my normal VIGOR Training member rate). This offer is exclusively offered to vets and active military. If you don't qualify, join VIGOR Training.

All the programming is done for you. Follow the plan and you'll have no worries about passing the Army Combat Fitness Test.

Note: There is no hand-holding or coddling included in this or any other VIGOR Training program.

GET THE 12-WEEK PROGRAM

How the Army Combat Fitness Test Works

The Army Combat Fitness Test lasts a little less than an hour. It includes six parts, in the order listed below.

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Army Combat Fitness Test(At a Glance)

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