Interval Aerobic Run (OPAT) Instructional Video (Version 1.0, June 2016)

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Version 1.0, June 2016

This is an instructional video produced by the U.S. Army Physical Fitness School, part of the Leader Training Brigade, U.S. Army Center for Initial Military Training on how to conduct the Interval Aerobic Run, one of four events that comprise the Occupational Physical Assessment Test (OPAT).

The OPAT is a series of four physical performance tests used to assess an individual’s physical capabilities. The Interval Aerobic Run assesses aerobic fitness.

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Resistance Bands – How Effective Are Them

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There are so many ways to get in shape and stay in shape, but the problem in many cases are that they are not available at all times. The lack of time for going to the gym or do a workout is a huge problem for many people but there is a solution to that.

Did you ever try resistance bands in your workout?

It is a funny and very easy available tool to get into shape or stay in shape. The resistance bands can help you with every kind of workout, and they do not require a huge investment or a recurring billing like a gym membership. They are very small and for that reason also very easy to being during trips and holidays.

When it comes to training for strength, resistance bands is a great tool. If you want to train for body building you should lift weights, but I will recommend the bands as alternative workouts for periods. They will also help you shape the muscles in another way than lifting weights and you will improve the athletic look. Remember that this is something you can do at home, and it is a good substitute during times when you can not spend that much time in the gym.

If you want to lose weight the resistance bands are a great tool. Lots of people do tell me that they do not have the time for workouts. Now you have. If you have 20 minutes, that is all it takes. Put together a 20 minute circuit training workout and you will feel the difference pretty fast. That way of training will also be great cardio work for most people. It is a pretty intense way of training and if you are a beginner, do not start out too hard. This will just make you quit.

Resistance bands is perfect for the ones who travel a lot. You are able to bring your gym with you where you go, and the workout do not require big space. It can easily be done in a small hotel room.

The opportunities are huge with the bands and you can shape specific body parts if you want to. You can very fast and easy get a full body workout for your muscles and your heart. You can get the same effects from a workout with resistance bands that you can get in any gym. It it all up to you what you want, but with the bands it is not that easy to find an excuse not to work out. … Read More

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How to Remove Self Doubt and Start Taking Action

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Choose Carefully!

How are you going to remove self doubt? Sometimes it's hard to deal with these situations as the people who doubt us can be the ones closest to us- like family members or close friends!

The worst part is that sometimes it's harder to shr it off as they may be really helping you. So how do you deal with this kind of situation?

First, determine whether it is suitable to share the situation with your family members or close friends. Sometimes things that we want to do have never been done by them, so they will unduly give you advice that is against what you want. The first step is to control yourself.

For example if you want to start your own business, and if one of your family members or close friends had bad experience in it, they most likely will tell you it is high risk! This will inevitably cause you to avoid taking action and keep doubting yourself and your abilities.

So when you get too excited, do not immediately share the news with everyone, choose who you want to share the news with carefully.

Self Sabotage

The other factor that's causing you to engage in self-downing is yourself. And surprisingly this may be harder to deal with.

You must control your own actions and not blame anything else. It's easy to blame our misfortunes, the environment or sort of thing that blocks us from achieving success. Remove your habit of blaming and take action according to your plans. You will see that removing self doubt and stop blaming your misfortunes will help you start taking action!

Educate yourself

Read and educate yourself on topics on self improvement. There are so many books out there. Alternately you can feed yourself with positive daily quotes. You will be surprised to how this can help you remove self doubt and explore your unseen capabilities of achieving things.

Notice that everything we do in our lives, every action we take, has replied from what we had learned in the past. Whether it is through advice from people, reading, or self experienced situations.

Now it's time to take radical action to change your life permanently. First, identify all your bad habits, then take action to change it! How? What have you learned in the past that has caused you to engage in that negative habit? You need to replace negative things that were fed to you, whether it is bad advice, or negative material that you have read. Then replace it with good habits by learning new things from good mentors or books.

After identifying the cause, find a way to deal with it. Step by step. Take baby steps. Do you keep doubting yourself not able to have the right motivation to exercise? Identify the problem, is it because you felt lazy? Then you have got to get motivation by getting a mentor, or sign up for the nearest fitness center in your area. This is taking … Read More