quinta-feira, 10 de janeiro de 2019

NATO's Arctic Exercise is a Good Start to Standing Up to Russian Militarization of the High North

The hand wringing can now stop. With the roll-out of Trident Juncture 18, the largest NATO exercise since the Cold War, NATO members are at long last upping the ante in the Arctic.

Trident Juncture, which runs from October 25–November 7, is a good indicator of how the security situation in the Arctic and High North has changed. The numbers are impressive: the exercise includes all twenty-nine NATO members, plus Sweden and Finland, and an impressive array of troops and equipment. The exercise involves 50,000 personnel, sixty-five ships, 250 aircraft, and 10,000 vehicles. The United States showed up in a big way: for the first time since 1987, it sent the USS Harry S. Truman along with a navy aircraft carrier strike group. Such an enormous effort is not an accident, nor is the exercise's location in Norway. According to NATO Secretary General Jens Stoltenberg, the exercise comes in response to the fact that the security environment in Europe has deteriorated.

Russia and the Contested Arctic

The reason, of course, is Russia, a nation which has intensified its Arctic focus, not always to the pleasure of its neighbors. And let it be said, NATO allies are not the only ones holding big exercises. Russia's just-concluded Vostok exercise in 2018 and Zapad in 2017 were also blockbusters.

Russia, more than any other country, has militarized the Arctic. It has revamped Soviet-era bases, built new ones, set up a new Arctic command and new Arctic brigade combat teams, and built new airfields and ports. It is beefing up its fleet of roughly forty icebreakers with nearly another dozen, some of which are nuclear powered.

At least on the surface, fortune has smiled on Russian Arctic territory, which contains vast oil and gas reserves. And Russia has not been shy about claiming/disputing the right to even more resources which may lie along its (or other nations') continental shelves. Russia also has the good fortune to control the North Sea Route (NSR), which has seen more warming than the North American side. While the route is still open for only part of the year, and the shipping industry is still leery of untested waters, the warming Russian route would allow ships that would normally transit through the Panama or Suez canals to shave many days off their voyages. This unexpected dividend allows Russia to flex some economic muscle—Putin requires all ships transiting the NSR to be escorted by Russian ships, for which they pay a hefty fee.

Hardly a good neighbor, Russia has made mischief through cyberattacks on countries in the region. It has violated national airspace and caused dozens of near-misses, bullied the Baltics and increased its submarine activity. Sweden, Finland, Estonia, Latvia and Lithuania, among others, are frequently harassed by Russian military activity near or within their territorial waters.

The Response Across Europe

The bellicose behavior of Russia in the Arctic and High North has not gone unnoticed.  Longstanding neutral countries such as Sweden and Finland have become "Enhanced Opportunity Partners" in NATO, and both are fully participating in Trident Juncture 18. Finland offered an air base 150 kilometers from Russia's Kola Peninsula and contributed significant air power along with 2,400 personnel. Sweden hosted U.S. Air Force F-16 fighters and contributed about 2,200 soldiers to the exercise.

Sweden seems to be inching ever-closer to full NATO membership. For the first time in twenty years, it hosted its own exercise, Aurora 17. It announced that it would increase its military forces from 50,000 to 120,000 and introduced conscription to help reach those numbers. It plans to buy sixty next-generation Saab Grippen fighter jets and more submarines. It will significantly increase its military spending from its current level, a bit over one percent of GDP. Recent polls show nearly half of all Swedes favor full NATO membership, a proportion that would have been unthinkable a decade earlier. Former prime minister Carl Bildt, writing about the NATO exercise, said "with no time to waste, Scandinavia is finally breaking fully with the Cold War era doctrine of neutrality, and embracing a more prudent and proactive defense policy." The catalyst for all this is Russia.

Other countries, too, are re-examining their military strength in the Arctic. Britain just issued a parliamentary report, "On Thin Ice," warning that the UK must beef up its defensive forces in the region and end its current era of what the report called "benign neglect." As an initial step, the UK will make permanent its current practice of sending eight hundred Royal Marines for cold weather training in Norway and integrate them into Norway's defense plans.

Norway clearly sees itself on the front lines of any Arctic conflict with Russia. In addition to the British contingent, it has also welcomed more than seven hundred U.S. Marines for ongoing cold-weather training, and is hosting the Trident Juncture exercise.

Iceland has reopened Keflavik air base (shuttered back in 2006) to host U.S. Poseidon P-8A maritime patrol aircraft, and the United States is spending $35 million in upgrades to Keflavik. Poland's Ministry of Defense just announced it is opening a new division with three brigades in the eastern part of its territory, less than one hundred kilometers from the Belarus border. It offered to pay $2 billion to have a permanent U.S. military presence on its territory, sweetening the deal by offering to name the base "Trump."

It's easy to overestimate Russian strength in the Arctic, and recent accidents and mechanical failures highlight its internal problems with an aging infrastructure and workforce. Living and working north of the Arctic Circle is still difficult. Last week, Russia's only aircraft carrier, the Admiral Kuznetsov, was damaged when the floating dry dock where it was being overhauled began to sink, toppling a crane across its deck. Loss of electrical power, which may have caused the mishap, occurs frequently. While the aging Kuznetsov may have gotten off lightly, the sinking of one of the world's largest floating dry docks could have long-term implications for Russia's ability to service and maintain is navy.

The Kuznetsov was not a one-off, and Russia doesn't have it all its own way in the Arctic. The Vorkuta mining disaster of 2016 showed the weak underbelly of Russian industrial safety. In general, occupational safety systems for workers have deteriorated as Russia has given priority to military expansion.

How Significant an Exercise?

Trident Juncture focuses on cyber defense, extreme weather conditions, how to respond to critical infrastructure attacks and how to coordinate a major defensive operation. For those who feel the United States and its allies are long overdue in countering Russian Arctic aggression, this holistic and complex exercise should be heartening. And give Russia credit for being able to accomplish what not even Trump could do: awaken a newly invigorated NATO, able to mount a credible response to Russia.

Exercises are by definition limited in scope. They make no permanent changes in equipment or troop strength. They don't result in additional icebreakers, new bases, nor a sense of a sustained commitment that transcends military and looks at the region from a political, economic, environmental and diplomatic perspective. That kind of vision can only come from politicians in Washington and other NATO capitals, not generals and admirals in the field, however good they may be.

Fresh Start to Fitness: Full body workout using a snowboard, but no snow!

(KUTV) â€" Winter is here, which means you may have to get creative with your workouts, especially if you like to exercise outside or can't afford a gym membership.

Jeffrey Beck, exercise specialist from Intermountain Medical Center says you can complete the following full body strengthening and stretching routine a few times per week using a snowboard and you may be surprised with how good of a workout you can get!

1) Abdominal Rotation/Stretch: Place one end of the snowboard on the ground and put both hands on the other end. Scoot your feet back and hinge forward from the hips until you feel a stretch in the hamstrings. Raise your right hand off the snowboard and rotate your body while applying pressure to the snowboard with your left hand in order to keep resistance applied to your core. Return to starting position and repeat with the other side. Do 12 reps per side. Complete 3 sets of 12 reps per side. This is a great exercise for stretching the lower back and hamstrings along with strengthening the core! The back of a chair can also be used if a snowboard isn't available.

2) Squat Press: Grasp the snowboard and bring it up to chest level, feet should be shoulder width apart. Squat down until your thighs are roughly parallel to the floor. Drive yourself back up to starting position through your heels and press the snowboard above your head. Lower the snowboard back down to chest level. This constitutes one repetition. Complete 3 sets of 10 reps. This exercise is fantastic for revving up the heart rate and strengthening the upper and lower body simultaneously! Dumbbells can be used if a snowboard isn't available.

3) Good Mornings: Place the snowboard behind your head and hold onto it with both hands. Place your feet less than shoulder width apart and keep a slight bend in your knees. Hinge forward from the hips until your upper body is parallel to the floor. Return to starting position through that same motion. Complete 3 sets of 10-12 reps. This is an excellent exercise for strengthening the lower back and enhancing flexibility in the hamstrings! A broom or a barbell can be used if a snowboard isn't available.

terça-feira, 8 de janeiro de 2019

5 Products to Jump Start your Fitness Resolutions

This post is sponsored by BabbleBoxx.com.

2018 was one of the first years that I really stuck to my recurring fitness resolutions of getting more active. Starting since last February, I've regularly been working out at least four times a week… sometimes up to seven! I've been at the gym with hubby, hiking new trails in Vegas and Arizona, as well as joined a bootcamp which has really pushed me physically. Even though I haven't lost weight, I can feel my body becoming stronger and have actually found enjoyment in being active. I don't feel dead after workouts anymore— they invigorate me and I can't wait for the next.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | Slashed Beauty

So for 2019, I'm continuing my goals and will keep moving toward a more fit version of myself. To help jumpstart the year and as a little encouragement to keep "moving" forward, I've got a few new additions to my fitness must-haves when it comes to apparel, accessories and energy & recovery products.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | Under Amrour Athlete Recovery Sleepwear Jumpsuit | Slashed Beauty

I may be going a little backwards here, but one of the most interesting products I've added to my fitness routine is this Athlete Recovery Sleepwear Jumpsuit from Under Armour. What? Pajamas as part of my fitness routine? YES. Getting good sleep is such an integral part of recovering from your workout and renewing your body for your next one, and this jumpsuit is designed to actually help you restore muscle while catching Zs. It's a loose fitting one-piece and has a pattern inside the fabric powered by Celliant that returns infrared energy to your body, determined by the FDA to increase localized blood circulation. This increases the amount of oxygen reaching your muscles to restore your muscles faster.

So what does all this mean? It means that there can be less mornings of waking up sore so you can get back to your routine ASAP. Personally, I don't really push myself in workouts if I'm feeling super sore from the previous one. I'm hoping that this helps me become more consistent with my sessions so I can avoid the common one step forward, two steps back.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | Slashed Beauty

Also from Under Armour, I'm wearing one of their Seamless Longline sports bras during workouts and I'm loving it. It's super comfortable and I love the wide band for smoothing and comfort. This one is more of a low-impact sports bra and has a skinny pull-over strap design, and it's been perfect for hiking days, strength training and the elliptical.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | CELSIUS On-The-Go Powder Stick Review: Pre Workout Drink | Slashed Beauty

To get ready for my workout, a little boost never hurts. The CELSIUS On-The-Go Powder Sticks have been super convenient to throw in my bag or keep in my car for a fast DIY energy drink. There are a ton of flavors available, but I'm loving Cranberry Lemon… it basically tastes like lemonade. One box comes with fourteen sticks that deliver the same benefits of the CELSIUS proven-to-function canned energy drinks. They're clinically proven to accelerate metabolism and burn calories & body fat while providing healthy energy. Plus, zero sugar and low in sodium means it doesn't screw with my diet goals (and it's only 10 calories!). The caffeine level is equivalent to 2 cups of coffee, derived from green tea leaves, ginger and guarana seeds for sustained energy vs. a spike and crash. I've added this to my water bottle before my workouts and I can really feel a difference in my energy levels and stamina. I also like that it's not carbonated, so I don't get bloated. You c an find the mix on Amazon, or in stores like Target and GNC.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | AfterShokz Trekz Open-Ear Headphones Review | Slashed Beauty

Something new I'm trying to incorporate into my workouts is outdoor running. Adam and I have talked about doing a few races this year, so I've started to train for those. Now usually when I'm at the gym, I have earbuds in with my pump up music playing. However, they're a little scary to use outside since they're so noise-cancelling. When I'm running in the park or on the streets, being able to hear my surroundings is super important for safety reasons. I never even knew about open-ear headphones until I tried out the AfterShokz Trekz Open-Ear Headphones.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | AfterShokz Trekz Open-Ear Headphones Review | Slashed Beauty

They use bone conduction technology that delivers sound through your cheekbones. I know— sounds crazy, but the music really is loud and clear when I'm wearing these, but I can still hear my surroundings! They sit comfortably around my ear and loop around the base of my head, and the best part is they stay in place while I'm running. I don't have to constantly adjust them, which is a huge dealbreaker for me when it comes to active headphones. I also like these for travel because I've definitely almost missed boarding a flight because I was watching videos on my phone with headphones, unable to hear the overhead announcements in my terminal.

5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | Tiger Balm for Post Workout Recovery | Slashed Beauty5 Products to Jump Start your Fitness Resolutions | Products to Help you Get Active | Tiger Balm for Post Workout Recovery | Slashed Beauty

Now, back to recovery: if I have a particularly rough (or great, depending on how you look at it) workout that leaves me sore the same day, Tiger Balm comes to the rescue. I like using the Tiger Balm Ultra Ointment, which contains the strongest concentration of Tiger Balm's herbal ingredients that sends heat to the muscles. It works fast and the warmth really helps sore and stiff or strained muscles. There are also Tiger Balm Patches available that are easy to just peel and stick right onto the area you want to target. You can find Tiger Balm ointment at drugstores like CVS, Rite Aid, Target, Walgreens and Walmart.

I am totally ready to take on another year of getting stronger, fitter and happier as I move more!

sexta-feira, 4 de janeiro de 2019

Start the New Year off right: Resolution to exercise can lead to a better you

Mirror photo by Patt Keith Dustin Yoder, right, wellness center coordinator at Blair Regional YMCA in Hollidaysburg, talks to Fauzia Aslam of Altoona about her routine as she works out on the treadmill.

As the over-indulgences of December reach a crescendo, a New Year beckons pristinely like a sparkling, undisturbed, snow-covered mountain — 364 days of hope and promise untarnished by regret. For many, January signals an ideal time to eat healthier and exercise.

Alison McMullen 43, of Claysburg started training Dec. 28, 2017. A New Year's resolution to reduce stress overload and muscle pain. She trains with three other women 20 years older than herself.

"They push me to do more," McMullen said. "I look at them and think 'if they can do it, so can I.' This is the best thing I've ever done for me. I have so much more energy, feel less stressed and my mind is so much clearer."

She's also lost 20 pounds, but what she is most thrilled about is she's lost those aches and pains, especially those in her neck and shoulders — a consequence of working with her hands and arms as a hair stylist.

"The gyms get super busy in January and February," personal trainer Celeste Bohn of Altoona said. "By March they are a little less crowded and by April nearly empty."

In reality, the best day for a fresh start is today — now.

"Getting started is the biggest challenge," Bohn, owner of Love, Sweat-n-Fitness in Altoona (2900 Beale Ave.), said. "Many people make a New Year's resolution to exercise but the accountability isn't there. I'm the same as them. I work all day, have dinner to get for my family and other responsibilities and it's easy to make excuses not to exercise."

What helps her and others make healthful changes stick for life is to reframe the challenge — view healthy eating habits and exercise as an investment in oneself.

Fauzia Aslam, 39, of Altoona joined the Blair Regional YMCA in January 2018 after her family moved to the area.

"It's me time. I enjoy working out," she said. She joined the Y's TRX training class upon a friend's recommendation and has been going for three months.

"It's awesome. I love it because at the end I have body aches. It's a sweet ache to me because it proves to me that I did something," Aslam said.

Dustin Yoder, wellness coordinator at the Blair Regional YMCA in Hollidaysburg, calls Aslam "a fantastic success story. She has shown such diligence in learning (TRX). It's exciting to see someone stick to (fitness) and be so successful."

Yoder and Bohn said they push themselves to continually work out. Yoder finds his motivation in being a positive example for his clients.

"If I didn't work here I can see how I'd let other things get in the way and I'd stop," he said. "If you don't (exercise) you are going to suffer a lot."

Bohn boosts her workouts by taking group classes with other instructors.

"People think nothing of spending money on a new name brand purse or expensive shoes," she said, "but they often don't want to spend money — make an investment — in their health. It's making yourself a priority and to do it."

She suggests people make a firm commitment to exercise for at least 30 days.

"Once people get started exercising, they feel the benefits immediately. Exercise releases all these feel-good brain chemicals and they sleep better and feel better. It's a natural mood booster. Nothing makes you feel any better than a good workout. The benefits last for hours," Bohn said. "Even when I'm exercising, I think in my head about all the other things I should be getting done. But afterward I feel so much better and I still get everything done — and I feel better doing it."

Yoder agrees.

"I have a lot of my clients call exercise their 'happy time,'" he said. "Taking the time to workout is not selfish. It's quite the opposite. With exercise you find you have a lot more patience with people. You have to make a greater investment in yourself."

Too often, the resolve to stick with a New Year's resolution to exercise fades, Yoder has found, and it's something he has thought about a lot.

"Too often they start at a very high exercise intensity and have very skewed expectations because of what they see on TV," he said. Exercising at too high an intensity leads to burnout, illness and, possibly, injury. Another downfall is boredom. Varying exercise routines helps alleviate fitness boredom but he's also discovered another road block to fitness commitment: Burnout and injury from exercising too hard.

"Variety is key," Yoder said. "I don't want to be bored and I don't want my clients to be either. They come and jog on the treadmill and do the same thing every time."

To counteract burnout and boredom, Yoder plans to start a new program in January designed to teach individuals how to exercise at the proper intensity using real-time heart rate monitoring.

"It's all about periodizing your exercise," Yoder said. "So for the first month or two, I teach people what is an appropriate exercise intensity for them. My first goal is to build aerobic capacity and then increase intensity from there."

Group classes can also boost exercise sustainability.

"I am all about building relationships. It helps people be accountable. I try to build connectivity among people," Yoder said, explaining how if a member misses a class the others ask about him or her. Finding the "trigger" that keeps people exercising is unique to each person.

An individual measures exercise success differently. For some, success is measured by pounds lost, mastery of a new fitness activity, or exercising five days a week without missing.

"The satisfaction that comes from accomplishment, that's a powerful tool," Yoder said.

Bohn, 41, discovered exercise's benefits 13 years ago.

"Exercise got me to where I am today. It really helped me jump over many hurdles and improve my life. Exercise gave me a gift and now I'm able to give it back," Bohn said. "This is a judgment free zone. I've been in their shoes."

Athletic all his life, Morley Cohn, 80, of Altoona, has been seeing a personal trainer for 15 years.

"It's an added level of discipline," Cohn explained. "When you have an appointment and you know someone is waiting for you it helps. I find it very motivating."

Altoona resident Louise Lobre-Riley said, "I know how important exercise is to my overall health (she's a two-time cancer survivor) so (my health) keeps me motivated to exercise. That, and Celeste (Bohn) is an awesome person and motivator. She pushes me to my limit. If I was at the gym by myself, I'd spend a lot more time talking."

McMullen expressed similar thoughts: "When I worked out by myself I didn't push myself to the extent Celeste does. She knows what your are capable of and pushes you to that extent. I'm proud of myself when I'm done."

Staff writer Patt Keith is at 949-7030.

Coming Thursday: Pilates strengthens the core.

quinta-feira, 3 de janeiro de 2019

How to kick start a healthy lifestyle in the new year

As we ring in 2019, many people are beginning their New Year resolutions like getting in shape.

That includes Cuauhtemoc Sodi, a gym member at Freedom Fitness.

"I came here to start doing exercise after a long time of not doing anything," said Sodi.

KRIS 6 spoke to Allison Lozano, a local fitness director at Freedom Fitness, about how people like Sodi and others can stay healthy in the new year.

Lozano has some good advice for all the new faces she'll be seeing at the gym.

She says first, it's important for people to set short term goals for themselves. This also prevents injury.

"Set realistic goals," said Lozano. "Don't make drastic changes that you can't stick with forever."

Lozano says the hardest part is getting to the gym. But once you're there, she says it's also important to change up your workout routine regularly.

"Because usually what works in the first week or two may get you a little wait loss or a boost of energy," said Lozano.

Or you can even try working out with a partner.

Gym members like Sodi also say staff do their part to help meet their goals by making sure everyone feels welcome, and not intimidated.

"They have a lot of patience with me and well I feel very comfortable," said Sodi.

Lozano also adds, if you're unsure how to use exercise equipment or maintain a healthy lifestyle, do not be afraid to ask for help.

"We never discourage anybody for coming to the gym period," said Lozano. "If you're here, I'm already proud of you."

Lastly, a reminder that some exercise is better than none at all.

Some tips on how you can stay committed to that fitness New Year's resolution

SACRAMENTO, Calif. — With the new year comes New Year's resolutions. 

One of the more popular resolutions people make is maintaining good health. However, it can sometimes be challenging to stay loyal to that goal. Randy Cowen, director at a Sacramento Crunch Fitness, knows all about that popular resolution.

"Start with the small things...those little baby steps lead to bigger steps and bigger steps. And really, that's the journey," Cowen said.

Cowen also noted bad choices are usually the easy choices, so if someone makes a goal to lose weight or be healthier, they have to make the difficult choices in order to keep their resolution. 

RELATED: 6-year-old girl wounded by celebratory gunfire on New Year's Eve

"Taking the stairs instead of the elevator. Eating [a] protein bar rather than a candy bar. Drinking a water instead of a soda. It doesn't take very long to build bad habits, but unfortunately it takes very long to break them," Cowen explained.

A lot of people search for a new gym in the new year, but that can be a tough decision with so many gyms to choose from.

"Do your research and take the tour. Cheapest is not always the best. Find out what you like to do, and if that gym offers that at an affordable price. Then I think you should do that," Cowen said. "It doesn't matter what gym you chose, it doesn't matter where you go, just make those small choices and you'll be on the path to where you're going."

Continue the conversation with Kevin on Facebook.

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WATCH MORE: Watch the fireworks show at the 2nd Annual New Year's Eve Sky Spectacular from Old Sacramento.

quarta-feira, 2 de janeiro de 2019

This home gym might actually get you to stop making excuses and start exercising

Just to let you know, if you buy something featured here, Mashable might earn an affiliate commission.

Image: BodyBoss

By TEAM COMMERCEMashable Deals2018-10-25 09:00:00 UTC

Unless you're a multi-triathlete or SoulCycle instructor, chances are you could stand to exercise more. Working out isn't all about getting (or staying) in shape: Regular exercise can improve memory, reduce your risk of chronic diseases, and make you a happier, more energetic person. 

We all know how good exercise can be, so why do we make a ton of silly excuses to avoid it at all costs? 

"I'm tired.""I'm too busy.""My left thumb is killing me.""The gym is too far."

Sound familiar?

Working out at home could be one way to counteract these common excuses, and something like the BodyBoss 2.0 Portable Home Gym could be a great place to start. (Plus it's not that expensive, and you'll have it whenever you need it.)

Whenever we think of home gyms, we think of having rooms dedicated to treadmills, stationary bikes, and other equipment that takes up a ton of space. But Body Boss's iteration is different. Made up of a sturdy, non-slip board, an exercise bar, and two resistance bands, this innovative kit can slip under your bed when idle, making it great for small apartments and tiny homes alike. 

So how much can do you with a mat and exercise bar? A lot, apparently. BodyBoss claims this small kit can perform over 300 different exercises, including squats, lunges, and bicep curls. Ready to kick things up a notch? You can add more resistance bands to your exercise bars to increase the difficulty. 

Normally, the BodyBoss home gym is valued at $179, but you can currently slash $30 off that price and save an extra 15% off with coupon code BOO15. It's likely a lot less than that monthly gym membership you never use.