1-23 IN TUFF

03/16/2021

Former Tomahawk, Capt. Josh Springer, bringing Sleep Readiness to the Fight!

08/10/2020

Hey Tomahawks, here is a unique opportunity to have your genes sequenced! This is a paid study that can give you information about your genetic makeup. Find out if you are at risk for certain diseases or if you have protective factors. Call or email the POC on the flyer to find out more!

08/04/2020

LEVEL 1 TOMAHAWK PERFORMANCE MANUAL⠀
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As we are all slowly transitioning back into our normal routines and squad-sized training groups, there is no better time than now to increase your training efficiency and stay pain-free! This manual outlines exactly how we would recommend soldiers’ structure their workouts day by day, and week by week. ⠀
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While most things are outlined in detail, the most benefit will be derived if this is an active process with us! Meaning, please reach out with questions or requests for explanations/form checks moving forward. We are also available for individual or group coaching upon request! ⠀
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Reach out to your strength coaches (Dustin and CJ) and learn how you can upgrade your training!

06/22/2020

EIB/ESB candidates, what should you eat and drink to pass the 12 mile ruck? Here’s your blueprint to be successful:

A Long Walk

For Soldiers competing in the upcoming Expert Infantry Badge and Expert Soldier Badge testing check out the infographic with tips on what to eat and drink during the 12 mile forced road march. Proper nutrition, including adequate fluid and calorie consumption, are critical for maintaining optimum performance during long-duration, high-intensity activities. Inadequate calorie intake can have detrimental effects, including increased risk of injury and heat illness, decreased glycogen stores, impaired cognition, and decreased endurance performance. Failure to adequately replenish fluid and electrolytes can result in dehydration. Dehydration can degrade aerobic performance, especially in hot environments, and impair cognitive performance. Superior physical and cognitive performance is essential for candidates to obtain the EIB or ESB successfully.



1-14 CAVALRY "WARHORSE" | 2-3 Infantry Patriots | 1st Battalion, 23rd Infantry Regiment "Tomahawks" | 5th Battalion, 20th Infantry Regiment | 1-37th Field Artillery, 1-2 SBCT, 7ID | 23rd Brigade Engineer Battalion, 1-2 SBCT | 296th Brigade Support Battalion

06/19/2020

Ghost Brigade, we are in the final days of EIB / ESB preperation! We have been on the lanes, and your hard work is paying off! In order to keep the momentum going into the weekend, I have put together a video on how to effectively build your ruck! Get after it and good luck! 1-2 Stryker Brigade Combat Team7th Infantry Division1st Battalion, 23rd Infantry Regiment "Tomahawks"

06/16/2020

* update, due to poor cell service in the kitchen , we will post the video shortly! Stay tuned!

Tune in to our FB LIVE stream tomorrow (WED, 17 JUN) at 1130! (Link below)

https://www.facebook.com/jblmbossteam/

In partnership with BOSS and the JBLM Culinary Specialists, H2F dietitians will be giving you a healthy dose of nutrition knowledge, don’t miss it!

Warrior Zone Office: (253) 967-5636
McChord Office: (253) 982-2677

Best Installation BOSS Program 2

06/06/2020

Back pain is one of the most common and recurrent ailments that Physical Therapists are asked to treat. Here are several exercises to treat mild pack pain at home, brought to you by 1-2 SBCT Physical Therapist, CPT Casey Shutt-Hoblet.

06/05/2020

Hey Tomakawks! EIB and ESB official train up starts next week! Make sure you’re adequately fueled and hydrated 💦 This will help with memory and ex*****on of complex and physically demanding tasks!

I will be helping you with hydration by collecting urine samples throughout the week, and providing you with oral rehydration supplements if your hydration status is suboptimal.

Let’s get after it!!

05/23/2020

Yoga is a great tool to relax and recover. It’s also a great chance to be introspective - this Memorial Day weekend, take a moment for yourself with this 10 minute yoga flow from CPT Casey Shutt, 1-2 SBCT PT

05/22/2020

Hello Tomahawks, hope everyone is staying strong and healthy!

With EIB on the horizon, now is the perfect time to dial in your training if you haven’t been already. Here is a four-week program to aid you in your preparation, compliments of our strength coaches!

Make sure to complete or cease the program at least a day or two before testing, allowing time for some active recovery.

Please pace your runs and rucks correctly. Train fast to be fast!

Reach out with any questions regarding ex*****on or exercise substitution!

1st Battalion, 23rd Infantry Regiment "Tomahawks"1-2 Stryker Brigade Combat Team7th Infantry Division

05/22/2020

Tomahawks, normalcy may be around the corner! If you feel you need a ‘boost’ in your eating habits, check out this simple guide. If the goal is:

Weight loss = limit your carbs! Aim for

With food hype in the media flip-flopping over high carb vs. low carb and high fat vs. low fat, it can be hard to know what is the “right” way to eat. Is it eating like a caveman? Is it giving up carbs to go into ketosis? Or eating only plants? What’s the best way to eat for health or performa...

04/29/2020

Eating because you're bored? Here are some tips from WCAP Performance Dietitian, MAJ Kelly Kaim, to break that habit!

04/24/2020

Are those unanswered nutrition questions keeping you awake at night? Don't delay a minute longer, Registered Dieititian at your sevice! View contact information attached and LET'S TALK!

04/22/2020

What are the challenges associated with "Eating Healthy in the Barracks?" Pass this on to someone who needs it!

Motivation: How do you get it?

Step 1: Determine what your goals are (ex: have more energy, increase PT performance, "get healthier")

Step 2: Write your goal(s) down.

Step 3: Plan how you will achieve it.

Step 4: Determine how you will measure success.

Step 5: Do it.

04/21/2020

Eating healthy can be a challenge, IF you don't have a plan. Whether you live in the barracks or elsewhere, these tips help you get started:

04/16/2020

Day Three of Ruck Week! Today’s focus: Rebuilding your rucks!

Link to video ruck building: https://www.facebook.com/190517285096710/posts/443798893101880/?vh=e&d=n

1-2 Stryker Brigade Combat Team1st Battalion, 23rd Infantry Regiment "Tomahawks"7th Infantry Division

04/16/2020

Its Day Three of Ruck Week! As we continue our recovery tasks, today we are going to focus on rebuilding our rucks. Building a solid foundation for rucking allows us to distribute weight more effectively, utilize energy management techniques, and prevent ruck related injuries. Hope you enjoy! 1-2 Stryker Brigade Combat Team 7th Infantry Division1st Battalion, 23rd Infantry Regiment "Tomahawks"I Corps

04/16/2020

It’s Day Three of Ruck Week! Today focus: Rebuilding your rucks! 1-2 Stryker Brigade Combat Team1st Battalion, 23rd Infantry Regiment "Tomahawks"7th Infantry Division

Here is the link
https://www.facebook.com/190517285096710/posts/443798893101880/?vh=e&d=n

04/15/2020

Those stimulus checks might be in the mail...but you should still watch how much you spend on food!! $$$

Check out this cost comparrison between fresh and packaged foods, and this weekly grocery list with some easy recipes you can make (more to come!).

04/14/2020

In the spirit of recovery week, the TUFF Team has dedicated this whole week to everything rucking . Come back tomorrow for resources and videos on how to recovery and rebuild your ruck, load management / distribution, and ruck specific workouts to add to your training plan! 1-2 Stryker Brigade Combat Team1st Battalion, 23rd Infantry Regiment "Tomahawks"

Video link below:
https://www.instagram.com/p/B--rEf-Jmv7/?igshid=1xmuupfgo8xbx

04/13/2020

Lunch and dinner tip: batch cook protein, starch, and veggies or combine leftovers (crockpot) for quick assembly. Time to stomach: 2 minutes.

04/09/2020

A total guide to social isolation from the CHAMP team:

COVID-19 Your Total Force Fitness Guide to Social Isolation April 06, 2020 By: CHAMP staff* COVID-19 has caused us all to change many things about our daily lives. It’s created a lot of confusion and anxiety as we’re all uncertain about what’s next and when we’ll be able to move on from all ...

04/09/2020

All you Tomahawks trying to keep limber out there, check out the posts from Tomahawk strength coaches CJ & Dustin on Instagram () for strength, rehab and general fitness instruction.

https://www.instagram.com/p/B-fPaYFJOji/?igshid=4vij86yqpu32

04/07/2020

Get ready for an updated Nutrition Facts label! Among the updates are amending serving sizes to reflect "typical amounts" consumed versus "recommended amounts" to consume. This will give consumers a much better idea of what they are actually eating and how much!

Calories on the new Nutrition Facts label are now displayed in larger and bolder font to make the information easier to find and use. 2,000 calories a day is...

04/06/2020

How are you storing your food? There is a right and wrong way- check out this guide on best practices when it comes to food storage:

As you stock foods in your cupboards, fridge and freezer, follow these food storage best practices!

Download and print this infographic: https://sm.eatright.org/foodstoragesavvy

04/05/2020

Do you use fitness trackers? Most phones have them built in already and they can help you meet your fitness goals! Check to see how many steps you take today, or if you get quality sleep tonight!

fitness Fitness trackers: 4 things you should know March 16, 2020 By: R. Max Lystrup, MD* Fitness trackers are fun tools that can help you be more active. Here are some things to know before you invest in one.  What’s the best fitness tracker out there?  This is like asking what kind of car you ...

04/03/2020

Microwave recipes can be healthy! Check out these easy to make recipes:

04/02/2020

How to keep cut fruits from turning brown! Use with apples, pears, bananas, peaches and avocados.

04/02/2020

Tomahawks, here are some easy ways to MASTER STRESS during . 1-2 Stryker Brigade Combat Team 7th Infantry Division 1st Battalion, 23rd Infantry Regiment "Tomahawks"

03/31/2020

Ready for a healthy eating plan? Your individual energy needs may vary (see guidance for females), but this one will fit within most "light to moderate" active lifestyles. Modify to eliminate snacks if the goal is weight loss. Enjoy!