Leadership: Part 1 Intro

Leadership

Entry from World dictionary

Pronunciation:/ˈliːdəʃɪp/

noun

[mass noun]

• the action of leading a group of people or an organization, or the ability to do this: different styles of leadership
• the state or position of being a leader: the party prospered under his leadership
• [treated as singular or plural] the leaders of an organization, country, etc.:

the leadership was divided into two camps

                  Marine Corps Leadership Traits

J.J. DID TIE BUCKLE

JUSTICE

Definition: Justice is defined as the practice of being fair and consistent. A just person gives consideration to each side of a situation and bases rewards or punishments on merit.

Suggestions for Improvement: Be honest with yourself about why you make a particular decision. Avoid favoritism. Try to be fair at all times and treat all things and people in an equal manner.

JUDGMENT

Definition: Judgment is your ability to think about things clearly, calmly, and in an orderly fashion so that you can make good decisions.

Suggestions for Improvement: You can improve your judgment if you avoid making rash decisions. Approach problems with a common sense attitude.

DEPENDABILITY

Definition: Dependability means that you can be relied upon to perform your duties properly. It means that you can be trusted to complete a job. It is the willing and voluntary support of the policies and orders of the chain of command. Dependability also means consistently putting forth your best effort in an attempt to achieve the highest standards of performance.

Suggestions for Improvement: You can increase your dependability by forming the habit of being where you're supposed to be on time, by not making excuses and by carrying out every task to the best of your ability regardless of whether you like it or agree with it.

INITIATIVE

Definition: Initiative is taking action even though you haven't been given orders. It means meeting new and unexpected situations with prompt action. It includes using resourcefulness to get something done without the normal material or methods being available to you.

Suggestions for Improvement: To improve your initiative, work on staying mentally and physically alert. Be aware of things that need to be done and then to do them without having to be told.

DECISIVENESS

Definition: Decisiveness means that you are able to make good decisions without delay. Get all the facts and weight them against each other. By acting calmly and quickly, you should arrive at a sound decision. You announce your decisions in a clear, firm, professional manner.

Suggestions for Improvement: Practice being positive in your actions instead of acting half-heartedly or changing your mind on an issue.

TACT

Definition: Tact means that you can deal with people in a manner that will maintain good relations and avoid problems. It means that you are polite, calm, and firm.

Suggestions for Improvement: Begin to develop your tact by trying to be courteous and cheerful at all times. Treat others as you would like to be treated.

INTEGRITY

Definition: Integrity means that you are honest and truthful in what you say or do. You put honesty, sense of duty, and sound moral principles above all else.

Suggestions for Improvement: Be absolutely honest and truthful at all times. Stand up for what you believe to be right.

ENTHUSIASM

Definition: Enthusiasm is defined as a sincere interest and exuberance in the performance of your duties. If you are enthusiastic, you are optimistic, cheerful, and willing to accept the challenges.

Suggestions for Improvement: Understanding and belief in your mission will add to your enthusiasm for your job. Try to understand why even uninteresting jobs must be done.

BEARING

Definition: Bearing is the way you conduct and carry yourself. Your manner should reflect alertness, competence, confidence, and control.

Suggestions for Improvement: To develop bearing, you should hold yourself to the highest standards of personal conduct. Never be content with meeting only the minimum requirements.

UNSELFISHNESS

Definition: Unselfishness means that you avoid making yourself comfortable at the expense of others. Be considerate of others. Give credit to those who deserve it.

Suggestions for Improvement: Avoid using your position or rank for personal gain, safety, or pleasure at the expensive of others. Be considerate of others.

COURAGE

Definition: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage means that you can continue to function effectively when there is physical danger present.

Suggestions for Improvement: You can begin to control fear by practicing self-discipline and calmness. If you fear doing certain things required in your daily life, force yourself to do them until you can control your reaction.

KNOWLEDGE

Definition: Knowledge is the understanding of a science or art. Knowledge means that you have acquired information and that you understand people. Your knowledge should be broad, and in addition to knowing your job, you should know your unit's policies and keep up with current events.

Suggestions for Improvement: Suggestions for Improvement: Increase your knowledge by remaining alert. Listen, observe, and find out about things you don't understand. Study field manuals and other military literature.

LOYALTY

Definition: Loyalty means that you are devoted to your country, the Corps, and to your seniors, peers, and subordinates. The motto of our Corps is Semper Fidelis!, (Always Faithful). You owe unwavering loyalty up and down the chain of command, to seniors, subordinates, and peers.

Suggestions for Improvement: To improve your loyalty you should show your loyalty by never discussing the problems of the Marine Corps or your unit with outsiders. Never talk about seniors unfavorably in front of your subordinates. Once a decision is made and the order is given to execute it, carry out that order willingly as if it were your own.

ENDURANCE

Definition: Endurance is the mental and physical stamina that is measured by your ability to withstand pain, fatigue, stress, and hardship. For example, enduring pain during a conditioning march in order to improve stamina is crucial in the development of leadership.

Suggestions for Improvement: Develop your endurance by engaging in physical training that will strengthen your body. Finish every task to the best of your ability by forcing yourself to continue when you are physically tired and your mind is sluggish.

          Marine Corps Leadership Principles

·         Know yourself and seek self-improvement.

·         Be technically and tactically proficient.

·         Develop a sense of responsibility among your subordinates.

·         Make sound and timely decisions.

·         Set the example.

·         Know your Marines and look out for their welfare.

·         Keep your Marines informed.

·         Seek responsibility and take responsibility for your actions.

·         Ensure assigned tasks are understood, supervised, and accomplished.

·         Train your Marines as a team.

·         Employ your command in accordance with its capabilities.

Read all the above. Learn it. Love it. LIVE IT.  


*This is obviously not my material. All this can be found in your Marine Corps knowledge books. And if you don't have one, do 20 push ups and get one. 

June Workout of the Month

Here it is folks. I did this and yowza. Loved it! And proud to say I came up with this on my own. Of course if you need to modify the workout to give you more of a challenge or you're just not ready for weights, do so by adding heavier dumbbells/medicine ball and/or adding more reps or more sets. Do this workout as fast as you safely can with little rest as possible within the super set, but do take a minute long break between the super sets. Unless you're a hard charger, then go through the whole thing at full speed non stop, killer.Obviously rest when you really need to do so.
Knock yourself out!


12 minute warm up of your choice

1.) Three sets, 10 reps each
Thrusters with dumbbells (YouTube video no sound. The only difference I would recommend is to bring the db all the way down to the floor)
1 arm dumbbell swing (work both sides)
Frog jumps with medicine ball    (YouTube video w/sound)

2.) Three sets, 15 reps each
Push ups
Box split jumps (YouTube, no sound)

3.) Three sets, 10 reps each
Side bridges w/crunch (YouTube video w/sound)
Flutter kicks
Russian Twists
V-ups

20 - 30 minute cardio of your choice

Cool down stretch

My Fitness Pal important info!

For those of you keeping track of your food and exercise, whether to loose a few pounds, gain a few pounds, or maintain for the Marines (or what have you), below is very good information on how to use the site and what you should be doing with your food!

My Fitness Pal

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I got this from a user and what she wrote is very valuable about using this site!

I noticed that 90% of the posters on this thread either just joined, have a very low post count, or both...which is FINE, but also means that most of you are new at this and uneducated in the ways MFP calculates your goals. 

Please listen up: 

Your daily calorie goal already includes a sizable deficit. You do NOT need, or WANT, to make it bigger by leaving calories uneaten at the end of the day. Your goal is a goal to REACH, not a goal to stay UNDER. 

If you chose the recommended 1 lb per week your goal is 500 calories less than your maintenance amount, which is the amount you would eat to stay the same weight. 

You need to EAT all the calories you are given to maintain that reasonable deficit. If you eat LESS than your goal, you are making that deficit way bigger and possibly hurting yourself in the process. 

Your NET calories are shown on your homepage in that box right in the middle. At the end of your day, that NET should be equal to what your original goal was to start the day. 
Your calories in your diary should be equal to zero remaining, or within 100 regardless of if it goes red or not. 

RED does NOT mean failure. You have a 500 (or more, if you chose 2 lbs per week) deficit. You would have to be RED by 500 to break even and maintain for the day. 

You goal is based off of regular daily activity NOT including exercise, so on days you DO exercise, you HAVE TO eat them back to maintain the same daily deficit. it is NOT counterproductive, it is fueling your body for your workout! 

If you DON'T eat them back you are creating a much larger deficit than you intended and are not getting adequate nutrition. 



To the OP: 
you say you have an 800 calorie "deficit" at the end of the day...what you really mean is that you have 800 calories left to eat. If your goal was 1 lb per week, you already have a deficit of 500, so the 800 left uneaten makes it 1300! That is WAY too little to be holding back from your body each day. 
I understand that you get this and are trying to figure out ways to eat more, but it really isn't hard, just eat more. Healthy food. It's quite simple. 

To the people who say they don't eat their exercise calories. That's all fine and good when you're morbidly obese and have a ton to lose, but once you are within 50 pounds of goal you need to be at 1 lb per week and EAT a LOT more. 
Within 20 lbs of goal, people need to be at .5 lb per week and eat even more. 

To the person who is looking to bulk up: 
You need to eat a calorie SURPLUS to put on muscle. Calculate maintenance calories, set your diary to that amount, and aim to turn it RED, and with a LOT of protein daily (1g per pound of your weight is good). Lift HEAVY weight near to the point of failure. 

Also, I must point out, WOMEN have a MINIMUM net of 1200 a day to be healthy (unless you are under 5 feet tall and under 100 pounds, then you MIGHT be able to get away with a little less) 

MEN, on the other hand have a BARE MINIMUM of 1500 a day, and this site can't differentiate between male or female on the goals page so it uses 1200 across the board. If you are a man, please be sure to NET OVER 1500 a day bare minimum, preferably more. 

Trust me, I maintain at 1800-2200 a day as a 5'2" 108 lb female. 

*******

5'2, 108lb, 30 something woman, who eats about 2,000 calories a day. Now that is impressive! 

Now go do some push ups and chow down on raw steak. 

Crazy, wacky, insane, it just won't work fat loss tips: Part Two

And so it continues, the endless bad advice with good intentions.


You need 1200 calories a day to lose weight.

This boggles my mind so much that I'm sure I have suffered more damage from the above line than that  horrible night of binge drinking on ouzo. The amount of research done of starvation and caloric requirements is in the hundreds and a quick Google search will get you some reliable answers. 1200 calories for a very active person is pretty low. Too low. My BMR is about 1600 calories. So if I sat on my ass all day and did nothing, I would burn 1600 calories. If you're a quick thinker you would get that me eating 1200 calories would put my body into starvation mode. And I don't sit on my ass for a good chunk of the day; I PT at least an hour 5 - 6 days a week.

Check out your BMR. If you like cross checking, you can go to Fat2Fit Radio's BMR calculator.

For a female to have a BMR of 1200 calories they would be tiny. Appromatiely, (I used 20 years for this) 5 foot tall and weighing between 80 and 90 pounds. So for someone who is an athlete or going into Marines (or any military for that matter) you see that the weight is well below standards.

One would think I over eat, I don't, in fact I had the opposite problem for a good long while. I under ate and I didn't eat back my exercise calories. But over the past thirty days I have been using My Fitness Pal, which has been a great tool. If you need lose, maintain, or even gain; I highly recommend the site.

Because remember, if you're starving, your body will grab onto whatever you take on and pile on the fat. Regardless if you are working out.


Fruit is evil and carbs are for fatties.

Any diet that tells you that fruit, whole grains, and veggies are bad for you and you need to nix them, walk away. Fruit should be taken in moderation, whole grains are a good source for those two hour PT sessions, and veggies eat them non stop. Your colon will thank you. Some people, like myself, thrive on a diet low in grains. There are things I miss at times, but I feel good and I'm not deprived. Notice I wrote "low in grains" and not grain free. I love oatmeal, oatmeal is m crack for those running distances and endless barrage of burpees.

So don't shun the good things! You want those! An apple is better than a Snickers, I say. Hearty whole grains and veggies will power your workouts. Just remember to keep fruit in moderation, if you need to cut out some grain products then do it, and fill up on all your veg. It's no rocket science.


You should try these heart damaging diet pills! They work!

Okay no one has ever told me they were heart damaging, but that is what diet pills (aka theromgenics) do. I've ranted about them before, I'll rant about them again. If you have the over whelming sense of desire to collapse in the middle of your IST run, feel like having a heart attack at random moments, sweat non stop, not sleep for long periods of time, damage your liver and other organs, and basically looking for a fast track to self destruction that will most likely have you end up in the ER; then I say go for the diet pills.

But if you don't want the above, drink more water and up your cardio. Don't be a dumbass and look for a solution to your problem in a bottle...of pills and/or booze.

*I do not have formal training in nutrition. Everything is based on my own research through conversations with those that do hold professional training/degrees in nutrition or exercise/sports/health.

Crazy, wacky, insane, it just won't work fat loss tips: Part One.

I have hit another fat loss plateau and this is a doozy. Of course I’m bummed about it. I’ve been losing weight the right way, slow and steady, and doing what I should be doing, and this bump in the road comes along and fucks it all up. Adapt and overcome, I got it, I got it. While struggling to find a way to beat the dreaded plateau I always come across some very helpful and at times colorful men and women, who with best intentions, dole out bizarre, unsound, and outdated weight loss tricks. So below you will read some of the advice from very helpful and at times colorful men and women, who with best intentions and want to see me become a Marine, dole out bizarre, unsound, and outdated weight loss tricks.

You need to sit in a sauna wearing a plastic suit!

            No I don’t. That’s not fat loss, that’s water loss. And I’m not looking to lose water weight. If I have a serious case of monthly bloat, I still wouldn’t follow this. Mainly because I don’t have the time to sit in a room and sweat, secondly it’s just water weight. But if you’re that close to your max weight as long as you don’t keel haul in the sauna you are an adult.

No eating after 6/7/8/…4pm?

            Your body doesn’t know the difference between 0600 and 1800. It really doesn’t. So you had a cup of veggies at 1830, your body is not going to say, “Sucker! I’m storing this as fat! Hahaha!” Or even if he cup of veggies was two bowls of ice cream, day or night, an hour after you wake up or an hour before you go to sleep, your body processes it just the same. At the end of the day it’s all about the calories in and the calories out.

Just take some laxative.

Because ruining my lower intestinal tract is exactly what I need. I look forward to being constipated 24/7/365 in my senior years or wearing a diaper because I no longer have control of my anus.

You gotta do the Master Cleanse! (Or any cleanse for that matter.)

Those juice cleanses are jokes. Jokes! Yet, they’re not funny. Speaking of jokes; two peanuts were walking down the street, once was a salted.

Cleanses go by the theory that the body needs to be rejuvenated every so often. What most people don’t know is that the body does just fine as long as you treat it right. That means knock it off with the soda, fast food, and high processed junk you keep shoving in your mouth. During a cleanse you are starving your body of the food it needs. The result is a loss of water and muscle weight. Once you resume your normal eating habits, you’ll gain the weight back and then some because you have slowed down your metabolism. And I’m no fool, I don’t want that. So take that natural holistic misguided crap somewhere else, preferably the trash.

If you feel the need to undo damage, take a day to eat as many servings of veggies, water, and lean proteins. It’s that simple.

*I do not have formal training in nutrition. Everything is based on my own research through conversations with those that do hold professional training/degrees in nutrition or exercise/sports/health.

Twinkie Diet?

Twinkie Diet

Old news article from last year, but still relevant. If I did what Haub did I would gain weight in the time he lost it.

Not that I would ever eat a Twinkie, which is made up of nothing but chemicals.  

Running: An abusive relationship

Running, even after a year of doing it one would think I would be awesome….no AMAZING at it, right?

No.Well...yes. Getting injured puts a stop to it. 

I sprained my ankle middle of March and did everything but run on it for a month and a half. I remember the incident. Spring was showing its mood with clear skies, a warm sun, and a gentle breeze. Buds were sprouting, ice and snow gone from earlier in the month, and I was aching to do SOMETHING outside. Running on a track and on the treadmill already grew dull at this point. I expressed my boredom to a gym pal and he talked me into doing a trail run. Running! Outdoors! Mother Nature! Yes! I had planned on doing a 5k in April that coursed over farmland and some woods and that’s different than the usual pounding on pavement or treadmill. Trail running would be perfect.

We’re both horrible runners, mainly because we’re just not “built like runners” so to speak or find it that thrilling….most of the time. The run started off pretty nice, hills, rocks, broken tree branches, and other nature-y things cluttered the trail. Along the way I let the new sensation of running OUTDOORS IN MOTHER NATURE, got the best of me. Sure enough stepped on a rock and twisted the damn ankle inwards. Same story goes: rest, ice, compress, elevate, and repeat.

While I didn’t do full out running, I did sprints. We all know I did burpees , that caused some distress but nothing I couldn’t handle. I am one of those people that endurance just is not my thing. It’s probably why I stuck to sports like softball, camogie, and soccer. I sprinted, waited around for ball, sprinted, waited around for ball, and so forth. Track and Field and Cross Country were just not on my radar. Too boring! So trust me when I say it’ll take me some time to get my endurance back up.

I’m back in the saddle and while it pisses me off I’m not at my old three mile time right now, I will for sure by the end of this month.  Hopefully sooner, but I’ll take what I can get. Running daily? You betch’ya. Putting in 110%? You better believe it. Giving up? FUCK NO.

I’ve worked too hard and too long to give up because of a stupid injury. I lost 30lbs of fat so far this year alone, I’m waiting on a med waiver, damnit I will not let a little boo-boo get in the way. And if I did?  In layman's terms, that's just stupid.