Sleep, Activity, and Nutrition

Professional
Professional Soldier Athlete

Physical Dominance

Cognitive Dominance

Emotional Dominance

Sustained Operations

Social, Family, Spiritual

OPORD for Life

Warrior Challenges

Resources

2

22

54

80

106

132

158

172

182

contents

Sleep, Activity, and Nutrition

1
2 3
modules

Nutrition

Goal setting

General Sleep

Activity

Domain

Professional Soldier Athlete

Physical Dominance

Emotional Dominance

Sustained Operations

Social, Family, Spiritual

Social, Family, Spiritual

Cognitive Dominance

Being a Professional Soldier Athlete (pg. 8)

Performance Triad (pg. 14)

Goal Setting (SMART Goals) (pg. 26)

Build Strength and Toughness (pg. 30)

Fueling for Performance (pg. 36)

Dietary Supplements (pg. 42)

Sleep like the Pros (pg. 48)

Seven Steps to Reach your Goals (pg. 82)

Blow Off Steam and Stay Balanced (pg. 88)

Food and Mood (pg. 94)

Sleep: Your Secret Weapon (pg. 100)

Staying the Course (pg. 108)

Sleep: The Decisive Edge (pg. 114)

Fueling for the Field and Missions (pg. 120)

Cross Training for Fitness (pg. 126)

The Strength of the Nation (pg. 134)

Soldier and Family Nutrition (pg. 140)

Friends, Family, Faith and Fitness (pg. 146)

Sleep for Stronger Relationships (pg. 152)

Final Check in (pg. 160)

OPORD for LIfe (pg. 166)

Finding your Motivation (pg. 56)

Sleep: The Mental Edge (pg. 62)

Stay Sharp, Move More! (pg. 68)

Feed your Brain through Nutrition (pg. 74)

1

2

3

4

5a

5b

6

11

12

13

14

15

16

17

18

19

20

21

22

23

24

7

8

9

10

4 5
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Being a Professional Soldier Athlete

Performance Triad

Module 1:

Module 2:

PROFESSIONAL SOLDIER

ATHLETE

STATUS AS A PROFESSIONAL SOLDIER ATHLETE IS ACHIEVED 

THROUGH A COMBINATION OF PHYSICAL, EMOTIONAL, 

AND COGNITIVE PROWESS, OPTIMAL PERFORMANCE DURING 

SUSTAINED OPERATIONS, THE ESTABLISHMENT OF A STRONG 

AND HEALTHY SOCIAL, FAMILY AND SPIRITUAL SUPPORT 

NETWORK, AND MAINTENANCE OF ALL OF THESE AREAS FOR 

SUSTAINED SOLDIER READINESS AND RESILIENCE.

6 7
module

1

What exactly is a 

Professional Soldier Athlete?

A PROFESSION is a calling that requires intensive 

preparation, specialized education and continuous 

learning and development of skills.

The Soldier’s Creed provides the perfect description 

of the profession of arms to which you belong. As a 

member of the profession, you vow to:

• Be disciplined

• Be physically and mentally tough

• Be trained and proficient

• Always maintain your arms, 

 equipment and yourself

BEING A PROFESSIONAL SOLDIER ATHLETE

Being a Professional

Soldier Athlete

introduction

• As a member of the U.S. military, you are part of a 

very elite group—less than 1% of the U.S. population 

earns the privilege of military service.

• Being an American Soldier brings many tough physical, emotional and cognitive demands that most 

people cannot endure. Soldiers thrive in these conditions.

• Your extraordinary ability to master these demands clearly 

defines you as a Professional Soldier Athlete.

DID YOU

KNOW?

THE SOLDIER’S CREED

I am an American Soldier.

I am a warrior and a member of a team.

I serve the people of the United States, 

and live the Army Values.

I will always place the mission first.

I will never accept defeat.

I will never quit.

I will never leave a fallen comrade.

I am disciplined, physically and mentally 

tough, trained and proficient in my 

warrior tasks and drills.

I always maintain my arms, 

my equipment and myself.

I am an expert and I am a 

professional.

I stand ready to deploy, engage, 

and destroy the enemies of 

the United States of America in 

close combat.

I am a guardian of freedom and 

the American way of life.

I am an American Soldier.

8 9
module

21 BEING A PROFESSIONAL SOLDIER ATHLETE

The PERFORMANCE TRIAD

can help you improve as a

Using the Performance Triad’s scientifically-proven 

principles of sleep, activity and nutrition to target 

changes in your daily routine will help you become 

stronger, faster, leaner and mentally sharper.

Small changes to your 

daily routine can make a 

big difference

A SOLDIER requires no definition.

10 11
module

1

Read This!

• CJCS White Paper: America’s Military — A Profession of Arms: 

http://bit.ly/ProfArms_Paper

• Profession of Arms - Military Review Special Edition 2011: 

http://bit.ly/POA_Mil_Review 

Watch This!

• The Profession of Arms Official Video: 

http://bit.ly/POA_Video 

Explore This!

• Center for the Army Profession and Ethic Website: 

http://cape.army.mil/ 

Download This!

• Performance Triad App

resources

Sleep, Activity, and Nutrition

Professional

The Profession of Arms

The Army is an American Profession of Arms, a vocation comprised 

of experts certified in the ethical application of land combat power, 

serving under civilian authority, entrusted to defend the Constitution and the rights and interests of the American people.

The Professional Soldier

An American Professional Soldier is an expert, a volunteer certified 

in the Profession of Arms, bonded with comrades in a shared 

identity and culture of sacrifice and service to the nation and the 

Constitution, who adheres to the highest ethical standards and is 

a steward of the future of the Army profession.

Learning Objectives:

1) Understand and discuss what it means to be a Professional 

Soldier Athlete.

2) Identify areas where you can improve to become a better 

Professional Soldier Athlete.

Module 1: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the Professional Soldier Athlete module.

 Review the module Resources.

 Review the module with your team.

 Discuss what it means to be a member of the “profession of arms” and the 

responsibilities that come with being a Professional Soldier Athlete.

 Discuss the similarities and differences between a Soldier and an athlete.

 Share with your Soldiers one area where you want to improve as a Professional Soldier Athlete.

 Have Soldiers talk about and identify areas where they want to improve 

their performance as a Professional Soldier Athlete.

 What examples did you use in describing a Professional Soldier Athlete? 

 How did it make your Soldiers feel?

 What, if any, barriers are there?

Discuss what a Professional Soldier Athlete is.

12 13
DID YOU

KNOW?

module

2

SLEEP—your secret weapon

SLEEP

ACTIVITY

NUTRITION

HEALTH

• More sleep leads to quicker reaction times, 

improvements in decision making and better 

targeting (9% improvement in free-throw and 

3-point shooting accuracy).

• Fewer than 4 hours of sleep increases the chance of feeling 

depressed and linked with making poor choices.

• Poor sleep and sleep loss can lead to accidents and injuries on 

the job.

• After 4 days of poor sleep, your max bench press decreases 

by 20 lbs.

• Sleep loss can lead to laziness, less stamina, and binge drinking.

• Good sleep is linked with greater weight loss.

• Poor sleep is linked with eating more desserts and sweets.

• Poor sleep is linked with increased mental distress, obesity, 

heart disease, high blood pressure, asthma, stroke and arthritis.

PERFORMANCE TRIAD

increased

accidents

feeling

depressed

poor

decision

making

slower

reaction

time

decreased fatigue

marksmanship

accuracy

poor

food

choices

decreased

stamina

POOR SLEEP

s a member of the Profession of Arms you are expected to be ready 

to defend our nation. The Performance Triad is all about YOU, your 

mission, and your readiness. It outlines how Sleep, Activity, and Nutrition 

can improve your physical, mental, and cognitive dominance. 

While each component of the Performance Triad is important, your performance is optimized when you focus on all three areas together.

The need to optimize human performance is even more important in the 

future as we push towards the squad as the foundation of the decisive 

force. You will be operating in more physically demanding environments, 

where physical, mental, or cognitive overmatch can serve as a single point 

of failure or success for military missions.

A

SLEEP—your secret weapon

ACTIVITY—stronger, faster, fitter

NUTRITION—the right fuel at the right time

Performance Triad

introduction

Optimize your performance:

“We must also begin to view health as more than 

simply healthcare, and transition the Army to an 

entire system for health that emphasizes the 

performance triad—sleep, activity and nutrition—

as the foundation of a ready and resilient force.”

— The Army Posture Statement

25 March 2014

14 15
module

2 PERFORMANCE TRIAD

DID YOU

KNOW?

SLEEP

ACTIVITY

NUTRITION

HEALTH

• Poor nutrition and obesity are linked with poor 

sleep quality.

• Caffeine within 6 hours of bedtime can impair 

sleep.

• Optimal nutrition improves performance and exercise recovery.

• Carbohydrates and proteins replace energy stores and help 

muscles heal.

• Eating healthy foods lowers the chance of depression.

• Unhealthy, processed foods are linked with increased rates of 

depression and anxiety.

• Being overweight has been related to increases in musculoskeletal injury, illness and healthcare costs versus those with 

normal weight in the military.

module

2

NUTRITION—Right Fuel at the Right Time

SUBOPTIMAL NUTRITION

obesity chance of

depression

chance of

anxiety

poor

sleep

quality

DID YOU

KNOW?

SLEEP

ACTIVITY

NUTRITION

HEALTH

• Routine physical activity is linked with 

improved sleep.

• Watching too much television and excessive 

computer use is linked with poor sleep.

• Inactivity, smoking, being overweight and a history of injury 

decrease Soldier performance by ~10%.

• Regular physical activity helps improve depression and anxiety. 

It can be as effective as medications for some people.

• Physical inactivity is linked to eating fewer fruits and vegetables, 

drinking more sodas, and eating unhealthy snacks.

• A small amount of caffeine can improve short-term muscular 

strength and make exercise seem less strenuous.

• Sitting more than 10 hours per day results in a 34% higher 

chance of dying. This is true even if you exercise regularly.

introduction

ACTIVITY—Stronger, Faster, Fitter

increased

weight &

body fat

decreased

Soldier

performance

reduce 

recovery

from injury

increases

disease risk

poor

food

choices

SUBOPTIMAL ACTIVITY

16 17
module

2 PERFORMANCE TRIAD

AZIMUTH CHECK!

1) How much sleep do I get a night? ___ hours

2) How many steps do I get a day? _______ steps (1 mile = 2,000 steps)

3) How many servings of fruits and vegetables do I get in a day? __ servings

4) Do I typically eat or drink something with caffeine in it within 6 hours 

of bedtime? ____ (Yes/No)

5) How many days of resistance (strength) training do I include each week? 

(____ days) Do I include agility training? _______ (yes/no)

6) How many minutes of moderate intensity exercise ( ____ min) and vigorous intensity exercise ( ____ min) do I perform in a week?

7) After strenuous exercise, when do I re-fuel? ___ minutes after exercise

MY TARGET FOR IMPROVEMENTS:#_______

7 TARGETS: FIND YOUR WEAKEST LINK

introduction

There are 7 main Performance Triad targets. 

Take a moment to check how you are doing on 

these targets on the next page. 

Pick one area YOU can target to help improve 

your performance. 

Performance Triad

18 19
7 Domains and 24 modules

Modules

Leader’s Page

Resources

• Each module has a resource page to help the Soldier dig deeper and learn 

more about the information covered. 

• Resource include links to websites, videos, and articles. 

This guide is easy to use and is designed for Soldiers, leaders, small groups, 

squads and units. When counseling on readiness, it’s a great one-on-one tool. 

These are perfect to review during the recovery phase at the end of physical 

training or in between training events. 

The Performance Triad optimizes Soldier performance and readiness through 

encouraging health and fitness through proper Sleep, Activity,and Nutrition.

It only takes about 10–15 minutes to review a complete module and the 

investment will pay large dividends toward individual Soldier and unit readiness. 

Each module addresses a specific topic related to Goal Setting, Sleep, Activity 

or Nutrition and note the “Targets” in each. These assist with goal setting and 

range from Marksman, Sharpshooter and Expert. 

Tools in this section help you coach, mentor, and teach the module. It will help 

you prepare, provide options for group discussion and practical exercises, as 

well as tips on how to reinforce the message.

module

2

Sleep, Activity, and Nutrition

Professional

Introduction to the Guide

Module 2: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

 Review the module and available resources.

 Review the Professional Soldier Athlete Module.

 Review the module with your team.

 Discuss and share how decrements in one area can lead to performance 

issues.

 Review and discuss the Performance Triad Targets and areas for improvement.

 Help Soldiers talk about and commit to one area of improvement.

 Have Soldiers write it down in their book.

 Have Soldiers monitor their performance target over time.

 How does this relate to being ready to fight?

 Who wants to be the point of failure in the mission?

 How can we implement these modules?

Discuss with Soldiers what the Performance Triad means to them.

Learning Objectives:

1) Review and share the Performance Triad Guidebook.

2) Identify your target area for improvement.

20 21
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Goal Setting (SMART Goals)

Build Strength and Toughness

Fueling for Performance

Dietary Supplements

Sleep like the Pros

Module 3:

Module 4:

Module 5a:

Module 5b:

Module 6:

PHYSICAL DOMINANCE

THE PROFESSIONAL SOLDIER ATHLETE IS A STRONG, FIT, 

FIGHTING MACHINE ABLE TO PHYSICALLY DOMINATE THE ENEMY. 

HEALTHY SLEEP, ACTIVITY, AND NUTRITION COMBINE TO 

OPTIMIZE SOLDIERS’ PHYSICAL ABILITIES AND STRENGTH.

22 23
Use the SMART acronym to help you 

develop goals that will help you cross 

the finish line!

Specific:: Point out with clarity and detail exactly WHAT 

it is that you would like to achieve. The more detail, the 

better the results.

Measurable:: Spend time developing criteria and tools 

that you will use to measure your progress towards the 

attainment of your goals.

Attainable:: Identify goals that you have the skills and 

abilities to achieve. (For example, a goal to lift 1000 

pounds is unattainable).

Realistic: Given your time, money, resources and 

level of skill, you will be able to achieve these goals 

successfully. Be realistic, but always aim high.

Time-bound: Set a deadline for the achievement of your 

goals and objectives using a reasonable timeline.

Be S.M.A.R.T.!

S M A R T

Specific Measurable Attainable Realistic Time-bound

module

3 BE S.M.A.R.T. ABOUT SETTING GOALS

Be S.M.A.R.T. 

about setting goals

he ability to manage goals in your day-to-day life is critical not 

only to you and your family, but also to the overall success of your 

unit. Personal and unit performance are built around developing and 

achieving goals.

The goal setting process begins by defining a goal that is personally 

meaningful and then developing the tangible steps to create a welldocumented path to success. This goes well beyond traditional list-making, 

becoming instead, a personal action plan and involving a great level of 

commitment from the individual. 

DID YOU

KNOW?

• The more specific and harder (but attainable) 

goals you set lead to higher achievement than 

easy goals.

• If you write down your goals, share it with a 

friend and give weekly updates you are likely to 

complete your goals 75% of the time.

• Getting regular feedback enhances goal 

achievement.

goal setting

T

24 25
My Performance Triad Goal is:

Make it a S.M.A.R.T. Goal:

 Specific? 

 Measurable?

 Attainable?

 Realistic?

 Time-bound?

Make it Stick!

 Write it down. I will... 

 Tell someone about it. Who? 

 Share weekly updates with him or her. 

Move steadily toward the Goal!

Ensure you get feedback on your goal. Examples:

 Track your sleep daily for 1 week.

 Count your steps daily over 1 week.

 Weigh yourself at the same time each day.

module

3 BE S.M.A.R.T. ABOUT SETTING GOALS

Marksman: Find your weakest area of the 7 Performance Triad 

targets (Module 2).

Sharpshooter: Set a SMART goal in one target area (Sleep, 

Activity, Nutrition).

Expert: Find an accountability partner to help you with your 

SMART goal.

TARGETS

Make a S.M.A.R.T. Goal

Goal: I will improve my cardiovascular health. 

S.M.A.R.T. Goal:: I will run for 30 minutes, three days/week for the next 

two months.

Goal:: I will eat healthier.

S.M.A.R.T. Goal:: I will eat at least one serving of vegetables at each meal 

for the next three months.

Goal:: I will get more sleep.

S.M.A.R.T. Goal:: I will be in bed eight hours before I have to wake up for 

five nights/week for the next month.

Your S.M.A.R.T. Goals:

goal setting

Specific: Point out with clarity and detail exactly WHAT it is that you would 

like to achieve—the more detail, the better the results.

Measurable: Spend time developing criteria and tools that you will use to 

measure your progress towards the attainment of your goals.

Attainable: Identify goals that you have the skills and abilities to achieve. 

(For example, a goal to lift 1000 pounds is unattainable).

Realistic: Given your time, money, resources and level of skill, you will be 

able to achieve these goals successfully. Be realistic, but always aim high.

Time-bound: Set a deadline for the achievement of your goals and 

objectives using a reasonable timeline.

S

M

A

R

T

26 27
module

3

Read This!

• ArmyFit Tip Card: http://bit.ly/ArmyfitCard

Watch This!

• Making S.M.A.R.T. Goals Video:

http://bit.ly/makeSMARTgoals 

Explore This!

• http://Armyfit.army.mil Search “Goal Setting”

• Strategies for Goal Setting: http://bit.ly/goalsettingstrategies

• Goal Setting-forget the hype, what does the research say? 

http://bit.ly/goalsettingresearch

resources

Sleep, Activity, and Nutrition

Professional

notes

Learning Objectives:

1) Learn the SMART method of setting goals.

2) Develop a SMART goal in one Performance Triad target area.

Module 3: Leader’s Guide

PREPARE:

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Review the module and resources.

 Review the 7 Performance Triad Targets (Module 2).

 Consider talking to your Master Resilience Trainer (MRT) about strategies 

for goal setting.

 Review the module with your team.

 Review the video about SMART Goal Setting at:

http://bit.ly/makeSMARTgoals 

 Consider showing your squad this video about a baby with a goal: 

http://bit.ly/babygoal

 Have Soldiers pick one health behavior from the Performance Triad target 

areas for improvement.

 Help Soldiers make a goal that is SMART— S-Specific, 

M-Measurable, A-Attainable, R-Realistic, T-Time-bound

 Discuss some of the Soldiers’ goals—are they SMART?

 Have Soldiers commit to a goal and monitor their performance.

 Meet with each Soldier for individual counseling about their plan.

 What are the pros and cons?

 What did they do differently?

 How are they feeling?

 What, if any, barriers are there?

Discuss with Soldiers what makes a goal a SMART goal.

28 29
 a profession 

 of strength

Try the exercises listed to build functional strength as a Professional 

Soldier Athlete.

Strength training is a fundamental part of your physical 

fitness as a Soldier. Perform strength training 2–3 times 

per week using all 7 major muscle groups to develop the 

strength you need.

BUILD STRENGTH AND TOUGHNESS

module

4

Essential Seven for Strength

1

3

2

PUSH

VERTICAL PUSH

PULL

Pushups

Bench Press

Military Press

Overhead Press

Rowing

Carrying

s a Professional Solder Athlete, you need to be strong. Performing 

Soldier tasks, carrying equipment, loading and unloading vehicles, 

and performing combatives all require great physical strength. 

A

Build Strength 

and Toughness

activity

DON’T QUIT

Did you know that strength improvements during the first 6 weeks of a 

strength program only build the nerve connections to your muscles?

To actually build muscle tissue, you have to stick with a program for 6 

weeks and longer!

CARRY THE LOAD

Strength training improves your ability to carry loads or wear body armor 

by up to 30%! This should motivate every Soldier to do strength training so 

they can carry their own load!

BUILD TOUGHNESS

Regular strength training can reduce your risk of injury by up to 50% in 

some studies. 

Strength training builds resilience in your bones, muscles, tendons, and ligaments. This is critical to performing in all types of training and operational 

environments.

CHALLENGE YOURSELF

Your body will only adapt to what you ask it to do—so if you don’t advance 

your program in sets, reps, and weight you will not improve your strength!

30 31
Marksman: Improve your weakest APFT event with strength 

training.

Sharpshooter: Pick one strength exercise to track your progress 

on this month.

Expert: Perform a balanced resistance training program 2–3 

days per week for 90 days. Use the Essential Seven as your base.

BUILD STRENGTH AND TOUGHNESS

TARGETS

module

4

Plan

Execute

Evaluate

Test Your Strength

1) Check out the basics of testing your strength and finding a “1 Repetition-Maximum” at the HPRC website. bit.ly/1RepMaxHPRC

2) Test your strength on an exercise related to the APFT, a Soldier 

task, or one of the Essential Seven.

1) Follow your strength program for at least two months, including 

your new strength exercise in your workouts and progressing it 

as needed.

2) Remember to use an appropriate warm-up and follow any safety 

protocols (like using a spotter).

1) Retest your “1 Repetition Maximum” for that 

movement each month.

2) What did you learn from targeting this exercise 

in your program? How can you apply this to 

other exercises?

activity

5

6

7

SQUATTING

LUNGING

CORE/

ABDOMINALS

Squats — Step Ups

Leg Press

Lunges

Deadlifts

Quadraplex, Swimmers

V-ups, Leg Tucks

4 VERTICAL PULL

Chin-Up, Pull-Up

Straight Arm Pull

32 33
Read This!

• Strength Drills from FM7-22, Chapters 6 and 9 

Use This!

• ‘Get Fit, Not Injured!’ Poster:

https://usaphcapps.amedd.army.

mil/HIOShoppingCart/viewItem.

aspx?id=578 

Watch This!

• Human Performance 

Resource Center:

http://hprc-online.org/physical-fitness/tools-apps-videos/videos

Explore This!

• HPRC Exercise Resources: 

http://bit.ly/HPRC-Exercise

resources

module

4

Sleep, Activity, and Nutrition

Professional

notes

Module 4: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the module and resources.

 Be prepared to help Soldiers select targeted strength exercises to assist 

with their APFT or with Warrior tasks and Battle Drills they want to improve.

 Review the module with your team.

 Discuss how to select target exercise and progress the weight/sets/reps.

 Use the Essential Seven to create sample programs.

 Discuss the benefits of strength training for Soldiers.

 Have Soldiers discuss the importance of strength to Warrior Tasks and 

Battle Drills.

 Review the tools for monitoring and progressing strength training programs.

 Discuss matching strength exercises to APFT events or other goals. 

Use the Essential Seven.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Learning Objectives:

1) Explain why resistance training is important for a Soldier.

2) Describe the Essential Seven exercises of a varied total body 

resistance training workout.

Discuss with Soldiers the Essential Seven for strength training and their strength 

testing experience.

34 35
module

5a

Optimal 

 Fueling

Weight Lost (lbs)

20-24 ounces

0

40-48 ounces

80-96 ounces

160-192

ounces

1

pound

2

pounds

3

pounds

4

pounds

Fluid to be Replaced (ounces)

within the first few hours after exercise

Fluid Replacement Guidelines

In order to fully rehydrate after exercise and replace fluids lost:

1) Weigh yourself before and after exercise.

2) Calculate body weight lost in lbs.

3) Drink (or eat fruit) to replace fluid losses. Check out the Fluid 

Replacement Guidelines below.

FUELING FOR PERFORMANCE

Your body is like a 

high performance 

vehicle. It needs to be filled 

with high quality fuel and the 

right fluids to get maximum performance.

roper fueling is all about getting the right nutrients at the right time 

to maximize your training results. Nutrient timing before, during, and 

after workouts helps you perform at your best and makes a difference in 

how prepared you will be for your next mission.

• Fueling before you exercise protects muscle tissue and 

increases energy levels during physical training. Research 

has shown that fueling before training improves overall 

performance by 25–50%.

• Being dehydrated can decrease performance by almost 

30%. Hydrating before, during and after your workout can 

guarantee a great training session and will keep you from 

falling out.

• By fueling immediately after exercise, you can increase your 

muscles’ energy stores and improve recovery by 50%. 

• Eating fruits and vegetables can help with fluid replacement. 

Foods such as watermelon, grapes, celery and cucumbers 

are great for rehydration!

DID YOU

KNOW?

P

Fueling for Performance

nutrition

36 37
Marksman: Eat a power snack before strenuous exercise 

sessions this week.

Sharpshooter: Recover right! Refuel 30–60 minutes after 

strenuous exercise sessions this week.

Expert: Weigh yourself before and after your workout sessions 

this week to determine your fluid needs.

module

5a FUELING FOR PERFORMANCE

START STRONG

POWER SNACK

WHEN FUELING 2–4 HOURS BEFORE EXERCISE, TRY:

peanut butter and jelly sandwich + low-fat milk + water

deli sandwich + orange + water

pasta, chicken + small salad + water

yogurt, low-fat granola + berries + water

WHEN FUELING 1–2 HOURS BEFORE EXERCISE, TRY:

peanut butter and banana + water

yogurt and berries + water

1⁄2 turkey sandwich and apple + water

granola bar + low-fat milk + water

WHEN FUELING LESS THAN 1 HOUR BEFORE EXERCISE, TRY:

banana, yogurt

16 oz. sports drink

small granola bar + water

WHEN TRAINING LESS THAN 1 HOUR, TRY:

 water

WHEN TRAINING MORE THAN 1 HOUR, TRY:

banana + water

energy gel + water

12 oz. sports drink + water

Your optimal power snack choice will depend on how soon you will be training.

FINIS

H

STRONG

FOR RECOVERY SNACKS TRY:

hard boiled egg + banana + 12 oz. sports drink

12 oz. chocolate milk (dairy or soy) 

graham crackers + banana + yogurt + water

FOR RECOVERY MEALS TRY:

oatmeal + banana + hard boiled egg + low-fat milk + water

rice or pasta + fish + orange + steamed vegetables + water

whole grain turkey sub w/vegetables + grapes + water

Recovery starts immediately after you finish training. Recover right by drinking fluids

immediately after training, followed by a meal or snack and additional fluids within 30–60 minutes.

Always stay hydrated during your training sessions and fuel during longer training sessions.

STAY

 STRONG

TARGETS

START 

STRONG

FINISH 

STRONG

STAY 

STRONG

Top off fluids and put fuel in your tank before you go!

Finish by refilling your tank and fluids.

Replenish fluids and refill as needed.

Eating a small meal or snack and being well-hydrated before physical training: 

u Maximizes performance

u Protects muscle tissue

The best way to end a workout and prepare for the next is to replace fluid loss 

and fuel shortly after training. Refueling with a 4:1 ratio of carbohydrates to 

protein and replacing fluid loss 30–60 minutes after exercise: 

u Protects muscle tissue

u Improves energy levels after training

u Controls appetite

Staying well-hydrated 

during exercise:

u Maximizes performance

u Reduces the risk for injury

u Maintains energy levels

For training sessions lasting more than 

60 minutes, refueling with 10–20 grams 

of carbohydrates every 20–30 minutes:

u Sustains performance

u Protects muscle tissue

u Improves recovery

FLUIDS FUEL

u Increases endurance

u Helps control appetite

+

Start strong, stay strong, finish strong!

Plan your meals like you plan your workouts! Strategies for eating and 

hydrating before, during, and after physical training are essential. 

nutrition

38 39
AAR:

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers the different fueling and hydration strategies used before, 

during, and after physical training.

Read This!

• Nutrient Timing and Training Guide: 

http://bit.ly/warfighternutrition

• Eat Right and Get Results: Nutrition Tips 

for the Soldier Athlete Tip Card at: 

http://bit.ly/nutritiontipcard

• AR 40-25, “Nutrition and 

Menu Standards for Human 

Performance Optimization”: 

http://bit.ly/AR4025 

Use This!

• Fuel for Performance Poster:

http://bit.ly/fuelforperformance

Watch This!

• Soldier Athlete Nutrition: 

http://bit.ly/performancenutrition

Explore This!

• Human Performance Resource Center—Nutrition: 

http://bit.ly/HPRCnutrition

resources

module

5a

Sleep, Activity, and Nutrition

Professional

Module 5a: Leader’s Guide

PRACTICAL EXERCISE OPTIONS:

 Help Soldiers create a list of food/beverage (fuel) choices to use this week 

before, during and after physical activity and strenuous missions. Have them 

track how it helps improve their mental focus and physical performance.

 Have Soldiers weigh themselves before and after physical training. Help 

them calculate their fluid needs and develop fluid replacement strategies.

 Practice nutrient timing for physical training this week.

 Have Soldiers monitor their performance and adjust their plan to meet their 

performance needs and goals.

Learning Objectives:

1) Explain why nutrient timing and refueling are important.

2) Describe appropriate fueling techniques (before, during, and after 

physical training).

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and nutrition information.

 Review material under ‘Read This!’ Have some examples of refueling 

before, during and after training. Use a personal example for teaching.

 Hang poster listed under ‘Use This!’

 Review the module with your team and provide Soldiers with the tip card.

 Discuss how to prepare for regular physical training.

 Discuss nutrient timing for an extended endurance activity.

 Discuss examples of foods/beverages to use after strenuous activity.

 Discuss the importance of staying hydrated before, during and after 

physical training.

40 41
Weight Loss 

Supplements 

or Energy 

Boosters

Bodybuilding

Supplements

Water

Whole Grains

Fruits & Vegetables

Green Tea

Try these to lose weight 

and boost energy

Chicken

Fatty Fish & other 

Seafood

Eggs

Beans

Nuts & Seeds

Cottage Cheese

Fish & other 

Seafood

Meat and Poultry

Nut & Seeds

Dried Whole Lentils

Milk

Cottage Cheese

Ricotta Cheese

Yogurt

BranchedChain 

Amino Acids

Whey or

Casein 

Protein

Try these to promote 

muscle growth

Try these for a good 

source of BCAAs

Try these for a source of 

whey or casein

module

5b

DID YOU

KNOW?

DIETARY SUPPLEMENTS

These performance nutrition food choices also provide 

vitamins, minerals, antioxidants, and fiber.

Taking a Dietary Supplement?

Try food instead to maximize performance and save money!

ietary supplements are products you take that contain a “dietary 

ingredient” such as vitamins, minerals, amino acids, and herbs or 

botanicals. They come in many forms, including tablets, capsules, powders, energy bars, and liquids. 

While certain dietary supplements can be beneficial for physical performance and health, it is important to know that dietary supplements are 

not regulated. This means that quality, safety and effectiveness are not 

guaranteed. Because of the quality control issues, it can be hard to make 

smart choices. By knowing about the potential problems linked to dietary 

supplements and how to choose supplements safely, you can avoid wasting your money and possibly risking your health.

• Creatine monohydrate has been shown to make 

small boosts in warfighters’ upper body strength and 

their performance during repeated short bouts of 

high-intensity activity, such as sprinting and climbing.

• Supplementing with whey protein has been shown to improve upper 

body strength, lean mass, muscle recovery and body composition.

• Caffeine doses of up to 200 mg can increase cognitive performance; 

doses of 2–6 mg/kg body weight are associated with improved physical performance.

DID YOU

KNOW?

D

Dietary Supplements

nutrition

The Good, the Bad, and the Ugly

The Good

The Bad

The Ugly

• Many dietary supplements, especially those with “proprietary” blends, 

contain little to none or too much of the key ingredients. Many also 

contain ingredients not listed on the label.

• A majority of dietary supplements’ claims are not supported by 

research and are not proven to be effective.

• Nearly 25% of sports-focused dietary supplements, such as those 

intended for weight loss and bodybuilding, are contaminated with 

steroids and other illegal substances.

• Approximately 70% of U.S. supplement companies fail to meet the 

FDA’s manufacturing standards.

• Nearly 50,000 adverse events occur each year as a result of dietary 

supplement use. This includes heart problems, liver failure, and death.

42 43
module

5b DIETARY SUPPLEMENTS

Don’t waste your money or risk your 

health! Follow these simple steps to 

evalulate dietary supplements:

Time to Evaluate!

Add up the “yes” answers. If the total is more than 4, the 

supplement is okay; if the total is less than four, the supplement is a “no go” or recommend getting more information 

or seeking advice from a healthcare professional.

A) Make a list of all the dietary supplements you use or are thinking about 

using and how much they cost. 

B) Examine each label and answer “yes” or “no” to the following questions:

1) Is it 3rd-party certified/verified?

2) Does it contain five ingredients or less?

 3) Any ingredients listed as “blends,” “proprietary blends,” or

 “delivery systems” on the label?

4) Can you pronounce the names of all the ingredients?

5) Is the total amount of caffeine indicated? Is the amount no 

more than 200 mg/serving/day?

 6) Is there NO promise of a “quick fix”?

 7) All ingredients with a “daily value” (DV) established and 

 DV nutrients no more than 200% (except fish oil and 

 glucosamine)?

Need additional help deciding whether taking a supplement is 

worth it? Check out the DoD Supplement Classification System at: 

http://bit.ly/dietarysupplementclass

< Minimal

Concern

Low ConcernModerate

Concern

High

Concern

Safety

B

e

n

efit

High

Potential

Moderate

Potential

Low Potential

MAXIMIZE YOUR PERFORMANCE by following a proper performance nutrition plan, exercising regularly and getting quality sleep. Dietary supplements are not magic bullets—they can’t make up for poor food choices. 

It is ALWAYS better to choose food first because 

supplements:

• are not tested or approved by the FDA prior to market

• are often unnecessary

• can be dangerous

• don’t taste as good or satisfy your body

WARNING! The most commonly tainted dietary supplements are those 

intended for:

• Bodybuilding

• Weight Loss

• Sexual Enhancement

If you decide to take a dietary supplement, be smart! Use Operation 

Supplement Safety (OPSS) for more information. Before taking a supplement, ask yourself:

• What’s in it?

• Does it work?

• Is it safe?

• Do I really need it?

Choose your supplement wisely. When shopping for a particular dietary 

supplement, look for evidence of third party testing on the label. This 

ensures:

• What is on the label is inside the bottle—and nothing more

• Quality manufacturing practices

• Check out NSF Certified for Sport for more information: 

 http://www.nsfsport.com

When using a dietary supplement, remember to:

• Take no more than the recommended serving size—more is NOT better!

• Stay hydrated! Taking certain dietary supplements increases the risk for 

dehydration. 

For more information, click here: http://bit.ly/hprcdietarysupplements

Do not let adverse events from dietary supplement use go unreported!

• Use the Natural Medicines Watch (current method of choice by the DoD)

 1) Go to Natural Medicines Comprehensive Database: 

 http://bit.ly/naturalmedicinedatabase

 2) Click on the Natural Medicines Watch icon

 3) Complete the electronic form

nutrition

44 45
Read This!

• Operation Supplement Safety—For the Warfighter: 

http://bit.ly/opsswarfighter

• Supplement Evaluation Card and Evaluation Questions: 

http://bit.ly/supplementevalcard

• TB MED 507, “Heat Stress Control and Heat Casualty 

Management”: http://bit.ly/TBMED507

Use This!

• Fuel for Performance Poster: http://bit.ly/fuelforperformance

• OPSS Ripped or Ripped Off Poster: http://bit.ly/ripped_off

Watch This!

• The dietary supplement industry: 

http://bit.ly/bodybuildiingsupplements

• How to evaluate a dietary supplement: 

http://bit.ly/supplementevaluation

Explore This!

• Human Performance Resource Center 

(HPRC)—Dietary Supplements: 

http://bit.ly/hprconline

• The U.S. Food and Drug Administration 

(FDA)—Dietary Supplements: 

http://bit.ly/fdadietarysupplements

• Natural Medicines Comprehensive Database: 

http://bit.ly/naturalmedicinedatabase

Download This!

• Operation Supplement Safety (OPSS) App

resources

module

5b

Sleep, Activity, and Nutrition

Professional

Module 5b: Leader’s Guide

AAR:

PRACTICAL EXERCISE OPTIONS:

 Have Soldiers explore the OPSS website to learn more about a supplement 

they are interested in.

 Look at 3 supplement labels with your Soldiers and answer questions on 

the supplement evaluation card.

 Have Soldiers identify at least one supplement company that has a 

third-party verification label.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers the pros and cons associated with dietary supplements and 

evaluation techniques to use when deciding whether to take a dietary supplement.

Learning Objectives:

1) Describe how to ensure supplements are safe to take.

2) Discuss why supplements may not be the best choice for performance.

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and dietary supplement information.

 Review material under ‘Read This!’

 Hang poster listed under ‘Use This!’

 Evaluate a supplement using the Evaluate a Supplement Card. 

Be prepared to discuss.

 Review the module with your team.

 Watch dietary supplement videos under ‘Watch This!’ and discuss talking 

points.

 Provide supplement evaluation card and questions.

 Discuss the benefits of using food to fuel performance instead of dietary 

supplements.

 Discuss the importance of evaluating a supplement before use.

46 47
World Class athletes 

make sleep a

Sleep is extremely important to me—

I need to rest and recover 

in order for the training 

I do to be absorbed by 

my body.

I think sleep is as important 

as [diet and exercise]” 

priority.

“

Usain Bolt

”

Olympic Champion and world record 

holder for 100m and 200m sprint

Grant Hill

NBA Basketball player

—

—

module

6 SLEEP LIKE THE PROS!

THIS IS HOW 

THE PROS SLEEP

Lebron 

James

12 hours

Venus 

Williams

8 hours

Nick

Foles

8 hours

Tiger

Woods

4 hours

based on article by Zach McCann, http://espn.go.com/blog/playbook/tech/post/_/id/797/sleep-tracking-brings-new-info-to-athletes, June 1, 2012

leep plays a vital role in maintaining a healthy body and mind. Sleep 

promotes peak performance, helps fight infections, and helps to 

maintain healthy weight. Healthy sleep habits promote length and quality 

of sleep, both of which are important for your best performance.

S

Sleep like the Pros!

sleep

DID YOU

KNOW?

SUFFICIENT

SLEEP

INSUFFICIENT

SLEEP

Scientific studies have 

shown that more sleep 

results in improved 

sprint times and marksmanship 

accuracy.

Sleep stimulates the 

release of growth hormones, which leads to 

muscle growth, bone 

building, fat burning and 

helps athletes recover 

and learn.

In scientific studies 

of the impact of sleep 

on performance, even 

30 minutes more sleep 

or a 30 minute nap resulted in 

improved performance and mental sharpness.

Sleeping 5 hours or 

less a night for 5 days 

results in 20% cognitive decline.

When you don’t get 

enough sleep you tend 

to become irritable 

and distracted. It adversely 

impacts your sense of well-being 

and sex drive. As a result, poor 

sleep may affect your personal 

relationships.

Sleep-deprived individuals 

perform similarly to or 

worse than those who are 

intoxicated while driving.

PERFORMANCE RELATIONSHIP

IMPAIRED DRIVING

COGNITION

PHYSICAL HEALTH

MENTAL ACUITY

48 49
Sleep

Check-List

module

6 SLEEP LIKE THE PROS!

 Set a sleep goal. I will sleep hours per 

night this week.

 Based on your sleep goal, what is your 

target bed time? 

 Give up 30 minutes of one activity, 

e.g., TV or internet. I will give up

 . 

 Set a reminder alarm to get into bed by 

your target bed time. 

 Go to bed 1 5 minutes earlier each day until 

I achieve 7-8 hours of sleep.

Marksman: Implement a bedtime routine for 7 days.

Sharpshooter: Get 8 hours of quality sleep for 7 days.

Expert: Set and observe a consistent bed time and wake time 

every day for the next 3 months.

8 Makes You Great! TARGETS

Scientific studies indicate that adults need about 8 hours of sleep every 24 

hours for optimal performance. The Army has adopted 7–8 hours as their 

standard; however, most soldiers get only 6 hours. In order to get quality 

sleep, establish healthy sleep habits. 

sleep

Bedtime routine

• Establish a target bedtime by backwards planning from the time you 

need to be awake.

• Have a comfortable, cool, quiet, dark, and safe room.

• Relax and power down to get ready to sleep.

• Establish a consistent bed/wake time.

Healthy Sleep Habits

• Make your sleep area ‘sleep-friendly’—it should be cool, quiet, and 

relaxing.

• Create an appealing and relaxing wind-down routine starting 30–60 

minutes before lights out.

• Watch what you eat or drink! No caffeine 6 hours before your bedtime.

• Go to the bathroom to prevent sleep interruption.

• Go to bed and wake up the same time every day.

• Finish PT 3 hours before lights out.

• Read or listen to relaxing music instead of watching TV, using the computer or other electronics.

• Turn off, remove or cover up electronics that will disrupt or interfere 

with your sleep (glowing light).

• Use soft foam ear-plugs or a fan to block sounds; use a sleep mask or 

black out curtains to block light.

50 51
module

6

Sleep, Activity, and Nutrition

Professional

Read This!

• 10 Effective Sleep Habits Tip Card: http://bit.ly/sleeptipcard

• Chapter 4 of AR 6-22.5 Combat and operational stress control 

manual for leaders and Soldiers: http://bit.ly/FM6-22

• Effects of Sleep Timing on Training Effectiveness: 

http://bit.ly/effectsofsleeptiming

Use This!

• Sleep Well, Be Alert poster:

http://bit.ly/sleepwellposter

Watch This!

• Dr. James Maas on Sleeping for Success: 

http://bit.ly/Maassleepforsuccess

Explore This!

• Healthy Sleep Basics: 

http://bit.ly/healthysleepbasics

• Good Night’s Sleep Cleans the Brain:

http://bit.ly/sleepcleansbraingunk

• Do Athletes Need to Sleep Longer?:

http://bit.ly/athletessleeplonger

• Effects of Sleep on Athletic Performance:

http://bit.ly/sleepandathleticperformance

• Sleep Loss and Judgment:

http://bit.ly/sleeplossandjudgment

resources

Module 6: Leader’s Guide

Learning Objectives:

1) Describe the Army guidance on minimum sleep requirements.

2) Identify strategies to achieve 7–8 hours of sleep per day.

PREPARE

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Review items in ‘Read This!’ and obtain items from ‘Use This!’ 

on the Resource page.

 Think about your ability to change and/or adjust your schedule at your 

current rank and previous or lower rank.

 Given that this is a lifestyle change for the long term, how do you make 

changes while still meeting work and family responsibilities?

 What did you do as a leader to get 7–8 hours of sleep?

 How did you establish a sleep routine in your house? How did it go?

 What challenges did you face or do you anticipate getting 8 hours time 

in bed?

 Identify ways to help establish a bedtime routine.

 Use a clock to teach Soldiers how to backward plan for 8 hours time 

in bed.

 Have Soldiers create a virtual bedroom and identify ways to improve 

sleep friendliness.

 Track sleep hours for the next 7 days and discuss the challenges to 

meeting that goal.

 Track challenges to implementing bed time routine.

 What were the pros and cons?

 What did they do differently? 

 How did they feel?

 What, if any, barriers were there?

Review your efforts and those of others to establish a bedtime routine and to get 

8 hours time in bed.

52 53
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Finding your Motivation

Sleep: The Mental Edge

Stay Sharp, Move More!

Feed your Brain through Nutrition

Module 7:

Module 8:

Module 9:

COGNITIVE DOMINANCE Module 10:

THE PROFESSIONAL SOLDIER ATHLETE MUST OUTTHINK, 

OUTSMART, AND BE MORE EFFICIENT THAN THE ENEMY. 

HEALTHY SLEEP, ACTIVITY, AND NUTRITION COMBINE TO OPTIMIZE 

SOLDIERS’ COGNITIVE AND DECISION-MAKING ABILITIES.

54 55
module

7 FINDING YOUR MOTIVATION

• The most effective type of motivation is positive motivation that 

comes from within, AND it can be influenced by the actions and 

words of others.

• Giving yourself rewards for making progress toward your goals helps 

reinforce your motivation.

4 Types of Motivation

Positive

Internal

External

Negative

I really want to max my 

APFT run to help me get 

promoted

I don’t feel like doing the 

extra training to improve 

my APFT run time

If you don’t get 

promoted, you risk 

hitting retention 

control point and 

separation from 

the Army

Max your APFT run 

to earn promotion 

points and get 

promoted

Finding your Motivation

DID YOU

KNOW?

goal setting

• Up to 45% of our daily decisions are shaped by 

habits, so changing a bad habit requires a strong 

motivation.

• Motivation is what fuels your determination to do whatever is 

necessary to accomplish your goal.

• Everyone has different things that strongly motivate them. Your personally held desires, values, and beliefs greatly influence the things 

that motivate you. 

• Finding what motivates you to stay committed is usually the 

single biggest obstacle to achieving your goal!

—Stephen Covey

56 57
module

7 FINDING YOUR MOTIVATION

Marksman: Identify a positive, negative, external and internal 

motivation for your personal goal.

Sharpshooter: Reinforce your motivation by identifying a 

specific reward to give yourself when you achieve one of your 

personal goals.

Expert: Use motivational interviewing to help a friend find a 

reason to change an unhealthy behavior.

TARGETS

goal setting

Helping Others Find Their “Why?”

When helping friends reach a goal, motivational interviewing is one 

technique that can be used to inspire them. This can help them find their 

“WHY” to reach their goals in choosing healthier behaviors. The acronym 

RULE represents the four principles of motivational interviewing.

• Similar to coaching, motivational interviewing helps you uncover what 

motivates others to change.

• Rather than telling someone what to do, find out what is motivating 

their desire for change, i.e. why do they want to change.

• The best time to use motivational interviewing is when someone is 

undecided.

R

MOTIVATIONAL 

INTERVIEWING

U

L

E

RESIST telling them what to do:

Avoid telling, directing, or convincing your 

friend about the right path to good health.

UNDERSTAND their motivation:

Seek to understand their values, needs, 

abilities, motivations and potential barriers 

to changing behaviors.

LISTEN with empathy:

Seek to understand their values, needs, 

abilities, motivations and potential barriers 

to changing behaviors.

EMPOWER them:

Work with your friends to set achievable goals 

and to identify techniques to overcome barriers.

58 59
module

7

Read This!

• Army Doctrine Reference Publication 6-22 Army Leadership:

http://bit.ly/ADRP6-22

• Extrinsic Rewards and Motivation:

http://bit.ly/ExtrinsicRewards

• National Center for Health Promotion and Disease Prevention. 

(Summer 2011). Motivational interviewing. HealthPower! 

Prevention News:

http://bit.ly/Motivational_Inter 

Watch This!

• Motivational Interviewing Overview Video: 

http://bit.ly/MI_Overview 

• Motivational Interviewing—What to do:

http://bit.ly/MI_1

http://bit.ly/MI_2

• Motivational Interviewing—What NOT to do:

http://bit.ly/MI_Not_1

http://bit.ly/MI_Not_2

Explore This!

• motivationalinterviewing.org

resources

Sleep, Activity, and Nutrition

Professional

notes

Learning Objectives:

1) Discuss the four types of motivation.

2) Demonstrate the principles of motivational interviewing.

Module 7: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the Leader’s Guide.

 Watch the motivational interviewing Overview video in the ‘Watch This!’

Section.

 Discuss the 4 types of motivation (positive, negative, internal and 

external), provide examples of each and discuss their effectiveness.

 Watch and discuss the 4 videos about motivational interviewing.

 Have each Soldier identify their personal motivation for reaching their 

Performance Triad goals and tell the team.

 Have each Soldier talk about the rewards they will give themselves to 

stay the course.

 Have the Soldiers pair up and practice motivational interviewing 

techniques.

 Conduct a motivational interviewing session with each of your Soldiers.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss motivation and motivational interviewing with Soldiers.

60 61
module

8 SLEEP: THE MENTAL EDGE

• Use naps to help mental sharpness, restore sense of wellbeing, 

in addition to increasing alertness and performance.

• A 10–30 minute nap will improve alertness and performance. 

It also reduces mistakes and accidents.

• Sleep inertia is that period of grogginess upon awakening. 

It might take 5 minutes to become fully alert.

• Sleep inertia is almost NEVER a problem for most people and is 

NOT a good reason to avoid napping.

• If immediate responsiveness is required upon awakening, caffeine 

use can be used immediately upon awakening to more rapidly 

restore performance.

• Only use naps to achieve 7–8 hours of sleep every 24 hours, otherwise it may disrupt your nightly sleep.

NAPS

leep is vital for health, performance, and well-being. With healthy 

sleep, Soldiers are able to excel mentally and physically. Sleep is 

critical for sustaining the brain’s capabilities needed for success on and 

off the battlefield.

Sleep is an essential function for a healthy life. Sleep need is determined 

by your genes and your age. Children need 9 to 11 hours of sleep depending on their age. Adults need between 7–8 hours every 24 hours.

You cannot train your brain to function better with less sleep. There are no 

shortcuts for sleep, not even caffeine. Your brain will only work as well as 

the amount of sleep you feed it: the more sleep you get, the more mentally 

sharp you will be.

S

Sleep: The Mental Edge

sleep

DID YOU

KNOW? • A sleep-deprived individual 

is not aware of his/her own 

impairments and is more at 

risk to develop symptoms 

of depression, anxiety, and 

PTSD.

• Individuals who routinely get 

5–6 hours of sleep perform 

much like a person with a 

blood alcohol content of 

0.08.

• In New Jersey, if you haven’t 

slept in 24 hours, you are 

considered to be driving 

recklessly (in the same class 

as being intoxicated).

62 63
module

8 SLEEP: THE MENTAL EDGE

Marksman: Keep a sleep diary for one week. Use a sleep diary 

log and document hours of sleep and bedtime routine.

Sharpshooter: Get 8 hours of restful and restorative sleep 

for 7 days.

Expert: Determine your sleep need. If you have recent sleep 

debt, implement a plan to get out of debt.

Sleep TARGETS

During sleep, the brain goes to work cleaning and organizing information 

acquired during the day. This helps you learn!

Sleep is important for memory and learning. Sleep helps the brain to 

form memories and process new information. It helps the brain to work 

efficiently; restore, repair, and grow new brain connections. It also helps 

the brain deal with stress.

So think about it, if you sleep well before learning, it will help with attention and understanding. Sleeping after learning, will improve your ability to 

remember and use the newly-acquired skills and information.

Sleep Debt

Sleep debt occurs when you get less sleep than you need. You can only 

recover recent sleep loss (less than 3 months).

How to Overcome Barriers

• If you are having trouble sleeping or don’t feel rested after a full 

night’s sleep, focus on sleep habits (module 6). 

• If your sleep doesn’t improve after about 2 weeks, see your healthcare provider.

• Exercise and eating healthy food options not only improve your cognitive functions and emotional wellbeing but will also improve your 

sleep. 

sleep

How much sleep do you need?

The amount of sleep differs for everyone, with most people needing 7–8 

hours. To figure out the amount of sleep you need will require extended 

time in bed. You may need a (sleep) vacation or a flexible work schedule to 

complete the process. 

To determine how much sleep the body needs:

 a. Sleep until you feel rested and restored.

 b. Repeat until you can wake up without an alarm.

 c. Once you know how many hours are needed, establish a sleep 

 routine with consistent bed and wake times.

 d. Ensure you have good sleep habits (module 6). Consider using 

 a sleep diary to track the quality of your sleep and activities.

64 65
module

8

Sleep, Activity, and Nutrition

Professional

Read This!

• Field Manual 6-22.5, Combat and Operational Stress Control 

Manual for Leaders and Soldiers, Chapter 4: Sleep Deprivation

• Get Enough Sleep: http://bit.ly/Areyougettingenoughsleep

• Can You Ever Really Catch-up on Sleep?: http://bit.ly/1mGlgcv

• Recover Sleep Loss?: http://bit.ly/notrecoversleeploss

• Benefits of Napping: http://bit.ly/take2-30minnaps

Use This!

• Sleep Loss Poster: 

http://bit.ly/lossofsleep

• Mind-Body Skills tip card: 

http://bit.ly/mindtacticstipcard

Watch This!

• Dr. James Maas on 

Sleeping for Success: 

http://bit.ly/Maassleepforsuccess

Explore This!

• Mental Skills for optimal Performance:

http://bit.ly/MentalSkills

• Set Your Sleep Need: 

http://bit.ly/assesssleepneed

• Harvard Sleep and Health Education: 

http://bit.ly/HarvardPubliceducation

• Sleep Optimization:

http://bit.ly/sleepoptimization

Download This!

• Sleep Diary: http://bit.ly/Sleepdiary

resources

Module 8: Leader’s Guide

Learning Objectives:

1) Describe minimum sleep requirements and function of sleep.

2) Describe the importance of sleep for health, performance and 

mission success.

PREPARE

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Review items on the Resource page.

 Review SMART goal-setting materials in module 3.

 Discuss how to determine “sleep need” and when this could be 

accomplished for your team.

 Discuss “sleep debt” and why it is important to have a consistent bed 

and wake time.

 Discuss the benefits and drawbacks of napping.

 Have everyone keep a sleep diary for 1 week.

 Identify those things that positively and negatively impact their sleep.

 Review upcoming missions or tasks. Identify when team members 

will need to either work earlier or later than standard duty hours and 

times. Determine when naps might help to boost alertness and mental 

sharpness.

 What were the pros and cons?

 What did they do differently? 

 How did they feel?

 What, if any, barriers were there?

Review your activities taken to improve sleep (determine sleep need, reduce sleep 

debt, or naps)

66 67
sharpen your mind

STAY SHARP, MOVE MORE!

module

9

8Cognitive Benefits 

of Exercise

>Feel Better

Regular workouts help release brain chemicals called endorphins, which help you feel positive

>Relieve Stress and Tension

Exercise helps release tension, helping you cope with stress

>Self Confidence

When you exercise regularly you feel better and your fitness

accomplishments boost your confidence

>Improved Pain Tolerance

Exercising regularly helps your body tune itself for physical 

stress and has been proven to improve pain tolerance

>Workout to Improve your Brain Power

Exercise causes your body to release chemicals that build and 

maintain brain connections, helping you perform better mentally 

and academically

>Self Discipline

Keeping a regular workout schedule builds your internal commitment and follow-through, which helps you stay disciplined

>Reduce Anxiety and Depression

Researchers have discovered that regular exercise can help 

prevent and reduce symptoms of anxiety and depression

>Build your Mental Awareness

Exercise improves your mental focus, attention span, and 

concentration

xercise and movement help build key mental abilities—memory, reaction time, attention span, and learning. These are essential to perform 

your best and to accomplish any mission. Soldiers need to make critical 

decisions in life-and-death situations and stay focused—regular exercise 

and activity helps support that mission. 

E

Stay Sharp, Move More!

activity

Regular Exercise Sharpens your Mind

Exercise causes your brain to release chemicals that build memory and 

reinforce learning.

People who exercise regularly have better short term memory and mental 

reaction time.

Strength training improves your mental focus and concentration ability.

A Workout Gives you a 

Quick Boost!

Immediately after exercise, your memory 

and mental responses improve. 

1–3 hours after exercise, you are able to 

make faster and more accurate decisions.

Exercise=Better Grades

Those who exercise regularly remember 

more facts and can recall them more easily. 

Be ready by being fit—Soldiers are constantly 

teaching, learning, and being tested to 

tackle any mission!

68 69
Marksman: Try a 10–15 minute midday or mid-shift workout to 

give yourself a mental edge when you need it!

Sharpshooter: Reach your Aerobic and Strength +Goals: 150 

min moderate + 75 min vigorous aerobic exercise per week and 

2-3 days strength workouts + 1 day agility training.

Expert: Rotate 3–4 different ‘hip-pocket’ workouts that last 

10–15 minutes throughout the week.

TARGETS

module

9

Need some ideas? Try FM 7-22 Drills!

Standard or modified versions of the Prep Drill, Recovery 

Drill, and Conditioning Drills 1–3 are ready to go and 

require no special equipment

STAY SHARP, MOVE MORE! activity

Plan

Execute

Evaluate

Mental Benefits of Exercise

1) Select short workouts you can do during a 10–15 minute break or 

at lunch to stay focused. Have 3 or 4 different options. PRT drills 

are great for this and are ready to execute!

2) Even a brief 10–20 minute walk also keeps you sharp and aware 

if you are losing focus.

3) Use these short workouts for a mental boost to your focus, judgment, and memory.

1) Spend at least 3 days a week trying midday or a mid-shift exercise 

program—even 15 minute workouts make a difference.

2) Losing focus? Try a quick workout instead of a caffeine drink!

3) Place these workouts in a notebook or on your phone for quick 

access. 

1) How did you feel after doing the midday workouts? Did it help you 

stay focused during the afternoon or second part of your shift?

2) Did you try exercising before giving a class or taking a test? Did you 

notice a difference in your focus or performance?

70 71
Read This!

• FM 7-22:

http://armypubs.army.mil/

doctrine/DR_pubs/dr_a/pdf/

fm7_22.pdf

Use This!

• Activity Tip Card:

http://bit.ly/TipCardActivity 

• ‘Train Smart, Get Results, and

Prevent Injuries’ poster:

https://usaphcapps.amedd.army.

mil/HIOShoppingCart/viewItem.

aspx?id=577

Watch This!

• Human Performance 

Resource Center:

http://bit.ly/HPRCfitVideos 

Explore This!

• Army HEALTH: 

http://armyhealth.pbrc.edu/

• HPRC Exercise Resources: 

http://bit.ly/HPRC-Exercise

• ArmyFit: 

https://armyfit.army.mil/programs/workouts.aspx [CAC login]

Download This!

• 7 Minute Workout App designed from this study: 

http://bit.ly/7MinWorkoutNYT

resources

module

9

Sleep, Activity, and Nutrition

Professional

Module 9: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the module and resources.

 Be prepared to name activities and situations where Soldiers could use 

a mental advantage: a board, test, teaching a class, or dealing with a 

complex issue.

 Discuss the mental benefits of exercise.

 Discuss ways to use exercise to support mental function, memory, and 

academic performance.

 Walk the Talk—have Soldiers see you living these principles in your daily life.

 Ask for examples of these behaviors in counseling sessions and reviews.

 Conduct mid-shift workouts as a small group to help maintain your team’s 

focus.

 Conduct meetings while walking when you can.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Learning Objectives:

1) Explain why cognitive function and decision-making is important 

for a Soldier.

2) Describe ways to use exercise and activity to boost mental function.

Discuss with Soldiers the types of mental benefits you get with exercise.

72 73
module

10 FEED YOUR BRAIN ... THROUGH NUTRITION

nutrition for a healthy brain

ood choices and eating habits directly impact your mental performance. 

Fueling your body with optimal nutrition choices throughout the day 

provides you with the nutrients and energy your brain needs. This helps you 

concentrate, stay focused, and improves reaction in any situation.

• Dehydration causes brain tissue to shrink, affecting cognition. 

Several studies have found that when people are dehydrated, 

it impairs their short-term memory, focus and decision-making.

• Caffeine has been shown to increase alertness and improve 

concentration and focus. However, too much caffeine can actually affect your ability to concentrate and causes nervousness.

• Omega-3 fatty acids, which are found in fatty fish like salmon and 

sardines, have been linked to improved memory and focus. 

• Poor sleep and activity decreases brain 

function related to making good decisions. 

Studies show that this increases cravings 

and intake of high-calorie junk foods.

DID YOU

KNOW?

F

Feed your Brain...

through Nutrition 

nutrition

74 75
Marksman: Swap at least one sugary snack item with a fruit 

or vegetable each day this week.

Sharpshooter: Gain the mental edge—eat breakfast every 

day this week.

Expert: Make 1⁄2 your plate fruits and vegetables at two meals 

per day for the next seven days.

TARGETS

module

10 FEED YOUR BRAIN ... THROUGH NUTRITION

• Keep your kitchen stocked with healthy grab-n-go foods: hard-boiled 

eggs, whole grain cereals/bread, low-fat yogurt, fruit and peanut butter.

• Quick ideas: fruit and yogurt smoothie, whole grain cereal with fruit 

and a hard-boiled egg, peanut butter and banana sandwich with lowfat milk.

• Plan ahead so you don’t end up grabbing less healthy choices.

• Include a piece of fruit at every meal—enjoy it for dessert, as part of a 

smoothie, or on top of a salad or cereal.

• Have a side salad with lunch and dinner—include as many different 

types of vegetables as you can.

• At the DFAC, choose vegetables for sides instead of starches such as 

potatoes, bread or pasta.

• Eat your fruits and vegetables first and then your main meal.

• Instead of energy drinks for a boost of energy and brain power try trail 

mix, carrot sticks with hummus, a handful of nuts or low-fat string 

cheese and fruit.

• Keep healthy, portable snacks handy—in your desk drawer, your gym 

bag, your car and in your uniform pocket.

• Make junk food inconvenient—keep it out of your house and avoid 

driving by the Shoppette or convenience store.

• Buy pre-cut fruits and vegetables—keep them in your fridge at home 

and work for a quick snack.

• Schedule snacks as part of your meal plan—have them in between 

meals to keep you mentally focused, energized and satisfied.

Breakfast Tips and Ideas

Fill Up on Fruits and Vegetables First

Healthy Snacking Made Easy

nutrition

Making poor nutrition choices and not 

fueling regularly throughout the day can 

decrease alertness and your ability to 

think clearly and concentrate. It also 

impacts your physical performance and 

can lead to weight gain. A solid nutrition 

plan that includes performance choices 

will help you maximize your brain function and be at your best!

Eat breakfast: Breakfast provides your brain with the fuel it needs to 

function properly after an overnight fast. This results in increased alertness, decreased fatigue, and improved ability to concentrate.

Don’t overdo it with caffeine: Smart caffeine use can enhance mental abilities and improve overall brain function. However, when taken 

excessively, it over-stimulates the brain and can lead to poor mental 

performance. Be especially cautious with energy drinks and other energy 

products. Many contain caffeine along with other stimulants. The mixture 

of energy drinks with other sources of caffeine can lead to problems 

related to excessive caffeine intake.

Ditch the junk food and sugary beverages: Too much sugar and 

unhealthy fats, specifically trans fats and saturated fats, can decrease mental performance. Short term, too much sugar and junk food cause fatigue 

and decreased alertness; long-term, it can lead to permanent damage to 

your brain, brain function, and increases the risk of dental disease.

Enjoy fruits, vegetables and other great brain foods. Eating a balanced 

diet that includes at least 8 servings of fruits and vegetables, whole grains, 

lean protein, low-fat dairy, and healthy fats will provide you with all of the 

important nutrients your brain needs for optimal mental performance.

1)

2)

3)

4)

76 77
Read This!

• Warfighter Nutrition Guide — Optimal Choices for Home Chow

and Dining Out: http://bit.ly/hprcnutritionresources

• Warfighter Nutrition Guide — Dietary Supplements (Caffeine):

http://bit.ly/dietarysupplements

• AR 40-25, “Nutrition and 

Menu Standards for Human 

Performance Optimization”:

http://bit.ly/AR4025

Use This!

• Eat Right and Get Results Poster:

https://usaphcapps.amedd.army.mil/

HIOShoppingCart/viewItem.aspx?id=575

• Energy Drinks Fact Sheet:

http://bit.ly/energydrinksinfo

Watch This!

• Energy Drinks vs. Nutrition:

http://bit.ly/energydrinksvideo

Explore This!

• Navy Operational Fitness and Fueling Series (NOFFS)

Virtual Meal Builder: http://bit.ly/noffsmeals

• Fruit and Vegetable Needs: http://bit.ly/fruitandveggiesmatter

Download This!

• FooducateTM

• Operation Supplement Safety

resources

module

10

Sleep, Activity, and Nutrition

Professional

Module 10: Leader’s Guide

Learning Objectives:

1) Explain why nutrition is important for cognition.

2) Describe appropriate food choices and fueling techniques to optimize

mental performance.

AAR:

PRACTICAL EXERCISE OPTIONS:

 Create a list of food/beverage (fuel) choices for breakfast and healthy

snacks in between meals. Track how it helps improve their mental 

performance.

 Assess fruit and vegetable intake and figure out ways to meet the recommended amount.

 Have Soldiers assess their caffeine intake. Develop strategies that help

them use caffeine smartly.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers the different fueling strategies used to help promote a 

better outlook.

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and nutrition information.

 Review material under ‘Read This!’

 Hang poster listed under ‘Use This!’

 Discuss strategies and examples of foods/beverages that can help

Soldiers’ mental performance throughout the day.

 Discuss the importance of choosing healthy foods over caffeine, sugar and

high-fat foods to optimize mental performance.

 Discuss ways to improve intake of fruits and vegetables and how to include

breakfast every day.

 Discuss the dangers of energy drinks and excessive caffeine.

78 79
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Seven Steps to Reach your Goals

Blow Off Steam and Stay Balanced

Food and Mood

Sleep: Your Secret Weapon

Module 11:

Module 12:

Module 13:

EMOTIONAL DOMINANCE Module 14:

THE PROFESSIONAL SOLDIER ATHLETE IS A RESILIENT FORCE ABLE 

TO KEEP IT TOGETHER DURING ANY SITUATION. HEALTHY SLEEP, 

ACTIVITY, AND NUTRITION COMBINE TO OPTIMIZE SOLDIERS’

 EMOTIONAL STRENGTH AND RESILIENCE.

80 81
module

11 7 Steps to Reach Your Goal

What is your goal?

Establish a powerful and personally meaningful Performance 

Triad goal that you are excited to pursue.

Where are you now?

At this very moment, what strengths and weaknesses do 

you have? What limitations are standing in the way of you 

achieving your Performance Triad goal?

What needs to be developed?

Determine the main areas of your life that will require 

immediate energy, effort, and attention. These will become 

your “Big Rock” priorities.

Plan your SMART actions: 

Plan specific actions you will take in addressing your big 

rocks. Focus these SMART actions into achieving short term 

goals “quick wins” which will help you achieve your main 

Performance Triad goal.

Create your daily “task lists”

Set daily goals that direct efforts to some aspect of the goal 

plan by answering, “What will I do today?” Create a simple 

to-do list.

Commit yourself to the process: 

Don’t let obstacles challenge your commitment! Create 

contingency plans for potential setbacks. Post visual 

reminders of your long-term goal.

Monitor your progress: 

Conduct a weekly AAR. Find a battle buddy to keep you on 

task. Celebrate small successes—“Quick Wins.”

1

2

3

4

5

6

7

7 Steps to Reach Your Goal Small Changes 

Make a Big Difference

goal setting

“I may not be 

there yet, but I’m 

closer than I was 

yesterday.” 

• Achieving a goal 

releases a brain 

chemical responsible 

for pleasure. Therefore, 

people who achieve goals 

are happier people.

• When you try to do too 

many things at once, 

this drains your willpower. 

Start with just one goal 

at a time.

• If you seriously commit 

to your goal, you are 

10 times more likely to 

stick to your goal.

DID YOU

KNOW?

82 83
module

11 7 Steps to Reach Your Goal

Celebrate your successes!

Be sure to plan a reward for yourself as you 

reach your quick wins and long term SMART goals! 

Marksman: Identify your quick win for today.

Sharpshooter: Use the 7 steps to achieve your SMART goal.

Expert: Achieve your goal using the 7 steps and then set another 

Performance Triad goal.

TIPS & HINTS

Find a battle buddy with a 

similar goal and help each 

other stay on track

Stay positive—if you should get 

off track just take a fresh start 

in the morning

TARGETS

goal setting

Quick wins lead to BIG results

MONITOR YOUR PROGRESS:

COMMIT YOURSELF TO THE PROCESS:

CREATE YOUR DAILY “TASK LISTS”

WHAT NEEDS TO BE DEVELOPED?

WHERE ARE YOU NOW?

WHAT IS YOUR GOAL?

WHERE ARE YOU NOW?

“I want to improve my physical activity 

so I can have more energy and lose weight.”

“I get about 90 minutes of 

moderate activity per week.”

Increase aerobic activity by 

10 minutes a day this week.

Pack snacks to 

re-fuel after exercise.

Share my goal with 

someone who will help 

me stay committed.

Weekly weigh in 

to track my progress.

“My stamina is low.”

“I do a few sit-ups but not 

much resistance training.”

Start with 3 resistant 

exercises 2 days per week.

Pack my gym bag 

the night before.

Set alarm 1 hour 

before planned PT.

Celebrate quick wins.

“I am 20 pounds overweight.”

“If you don’t know where you are going, 

you might not get there.” —Yogi Berra

84 85
Sleep, Activity, and Nutrition

Professional

“A dream doesn’t become 

reality through magic: it 

takes sweat, determination 

and hard work.”

module

11

Read This!

• My Health Story: David Bitterman: http://armymedicine.mil/

Pages/My_Health_Story_David_Bitterman.aspx

Watch This!

• Military Motivation: http://youtu.be/ntGRosZ6VzU

• Get Inspired: Never Give Up on your Goals:

http://youtu.be/9ZnlB9fG39E

Explore This!

• CSF2 Goal Setting Information: https://armyfit.army.mil

resources

— GEN(Ret) Colin Powell

notes

Module 11: Leader’s Guide

Learning Objectives:

PREPARE:

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Review the 7 steps module and resources.

 Review module 3 ‘Be SMART About Setting Goals.’

 Review resource page.

 Review the 7 steps of goal setting.

 Have Soldiers discuss barriers to achieving their SMART Goal.

 Use motivational interviewing tools to help Soldiers along the way to reach 

their goals.

 Develop a list of quick wins.

 Have Soldiers update their SMART goals using the 7 step process.

 Meet with each Soldier for an individual coaching about their plan.

 What were the pros and cons? 

 What was done differently?

 How did they feel about the changes?

 What, if any, barriers were there?

As a leader, you are charged to coach, teach 

and mentor your Soldiers to help them realize 

their goals. Guide them in setting goals that are 

important to them.

Learning Objectives:

1) Apply the 7 steps of goal setting.

2) Review and revise your SMART goal for the Performance Triad.

Review results of your efforts to move through your goals.

86 85
module

12 BLOW OFF STEAM AND STAY BALANCED

exercise AND YOUR BRAIN

Exercise Builds Resilience

Exercise is Brain Maintenance

1) Endorphins, or hormones that help you feel good (like a ‘runner’s 

high’) are released by working out.

2) Your sense of well-being and your ability to relax are both

 improved with regular exercise.

3) Regular workouts help build resistance to mental stress.

1) Exercise is like sleep, it helps your brain maintain itself.

2) Exercise helps repair areas of the brain degraded by stress—

especially areas concerned with emotions, memory, and 

emotional responses.

3) Improve blood flow and brain activity by getting regular exercise.

eing a Soldier can be a stressful job. Exercise and activity help you 

manage stress, perform at your best, and stay in the fight. Exercise 

helps you keep your mental edge!

B

Blow Off Steam

and Stay Balanced

activity

Exercise and Stress

Pro athletes learn to keep their heart rates, breathing rates, and body 

response under control to maximize their performance during a game—

you can learn to do that too.

Routine exercise for at least two months effectively reduces stress and 

anxiety—without drugs or other treatment.

Exercise Helps Reduce Pain and 

Symptoms of Depression and Anxiety

In medical studies, regular exercise has been shown to reduce symptoms 

of anxiety and depression up to 75%.

Vigorous exercise for 30 minutes, 3 times per week improves your pain tolerance. It also counts toward your 150 minute and 75 minute exercise goals.

Relaxation and Breathing Exercises 

Can Help!

Tactical breathing is a controlled 

breathing technique that helps 

you relax and focus—just like on 

the rifle range.

Tactical breathing and relaxation 

exercises help reduce blood 

pressure and mental tension 

and help you cope with stress 

naturally.

88 89
Marksman: Perform 10–20 minutes of exercise to blow 

off steam.

Sharpshooter: Reach your Aerobic and Strength +Goals: 

150 min moderate + 75 min vigorous aerobic exercise per 

week and 2–3 days strength workouts + 1 day agility training.

Expert: Perform a relaxation or breathing exercise for 10 

minutes at least 3 times a week.

BLOW OFF STEAM AND STAY BALANCED

TARGETS

module

12

• Consistency counts. Relaxation and 

breathing exercises are most effective 

when you do them over two months, so 

stick with it!

• Pro athletes use relaxation and breathing exercises to 

maintain their mental edge and focus while performing at 

their peak.

• Mastering tactical breathing will 

make you more combat-effective! 

DID YOU

KNOW?

activity

Exercise and Emotional Health

Plan

Execute

Evaluate

1) Self monitor your exercise habits—are you meeting your exercise 

and activity targets?

2) Plan 2–3 exercise sessions you can use to reduce stress and keep 

yourself emotionally healthy.

3) Plan some time this week, just 10 minutes, to try a tactical breathing or relaxation exercise.

1) Get that weekly exercise in!

2) Next time you feel stressed or frustrated, exercise for 10–20 minutes 

or try a relaxation exercises.

3) Complete 10 minutes of tactical breathing or a relaxation exercise 

3 times a week. 

4) Apply the breathing exercises after a workout to see how quickly 

you can bring your heart rate and breathing back down.

1) When you meet your weekly exercise goals, do you feel less 

stressed?

2) When you exercise after feeling stressed or anxious, do you feel 

better?

3) Did it give you a sharper mental edge?

Exercise and activity reduce stress so you feel healthy and 

perform at your best!

90 91
Read This!

• Performance Triad Activity Tip Card:

https://usaphcapps.amedd.army.mil/

HIOShoppingCart/viewItem.aspx?id=563

• FM 7-22:

http://armypubs.army.mil/doctrine/

DR_pubs/dr_a/pdf/fm7_22.pdf

Use This!

• ‘Stay Active to Live a Long 

and Healthy Life’ poster

https://usaphcapps.amedd.army.mil/

HIOShoppingCart/viewItem.aspx?id=552

• ArmyFit Tip Card: http://bit.ly/ArmyfitCard

Watch This!

• Human Performance Exercise Resources: 

http://bit.ly/HPRC-Exercise

Explore This!

• Human Performance Resource Center on Mind-Body Skills: 

http://hprc-online.org/mind-tactics/mind-body-skills 

• HPRC on Stress Management: 

http://hprc-online.org/mind-tactics/stress-management 

• Emotional Health on ArmyFit: 

https://armyfit.army.mil/health/emotional-health [CAC login}

Download This!

• Tactical Breather App 

• Mindfulness Coach App

resources

module

12

Sleep, Activity, and Nutrition

Professional

Module 12: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the module and resources.

 Be prepared to help Soldiers discuss self-regulation and stress. Your MRT 

or resilience materials can help.

 Be ready to give examples of the benefits of tactical breathing and relaxation exercises. Use a personal example if you can.

 Talk about some of the ways being a Soldier exposes people to stress and 

tension.

 Provide some examples of stressful life events that might be easier to 

handle with these techniques.

 Discuss the importance of consistent exercise to see the benefits.

 Have a competition after a PT session to see who can bring their heart rate 

back to baseline the quickest.

 Try tactical breathing to improve performance when you are at the range.

 When mentoring a Soldier who’s under stress, send them to blow off some 

steam by exercising.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Learning Objectives:

1) Explain why stress management is important for a Soldier.

2) Describe ways to use exercise and fitness activities to reduce stress 

and stay healthy.

Discuss with Soldiers their experiences building well-rounded fitness and readiness.

92 93
Q

&

A

module

13 FOOD AND MOOD

Do any of these 

sound familiar to you?

REAL

CONVERSATIONS

WITH

DIETITIANS

NOW WHAT?

Scenario One: What Breakfast?

Q: So tell me, do you eat breakfast?

A: Heck no, I never eat breakfast. I am not hungry when 

I get up. I might just drink an energy drink or orange 

juice after PT. 

Q: How do you feel, then?

A: Eh, ok, I guess. I mean, I’m always tired but I’m 

pretty sure it doesn’t have anything to do with not 

eating breakfast. Maybe I just need more sleep. 

Scenario Two: The pizza and milkshake lunch routine

Q: Alright, then what do you do for lunch? 

A: Sometimes I skip lunch or I go to the PX and get 

something. Yesterday my buddies and I went for the 

pizza buffet. We usually go when we have an extra 

thirty minutes for lunch and usually stop for ice cream 

or a milkshake on the way back. 

Q: So how do you feel after a meal like that?

A: Oh man, the pizza and milkshake are so good, but 

all we want to do is take a nap in the motor pool when 

we get back. “Sarge” always gets mad at us because 

he says we’re moving too slow. I usually just get an 

energy drink about an hour or so after we get back. 

I’m always so darn tired. 

Scenario Three: The afternoon “hungries”

Q: Let’s talk about your eating habits. How often do you eat?

A: I usually eat breakfast after PT but then don’t usually 

get a chance to eat again until I get home from work. I 

am always busy putting out fires—you know, issues with 

my Soldiers, or stuck in meetings.

Q: Okay, so you don’t eat lunch. How about snacks? Do 

you at least try to eat something during the day?

A: Sometimes I swing by the vending machine in the 

afternoon, especially when I’m craving sweets. 

I usually grab soda and a candy bar. 

Q: Because you don’t eat lunch, how is your mood 

during the day?

A: Well, now that you mention it, I get headaches a 

lot and I get cranky with people. I also feel tired and 

grumpy in the afternoons—that’s when I hit the 

vending machine. 

ood and mood are directly related. Fueling your body with healthy 

choices consistently during the day provides you with the right nutrients 

and plenty of energy. This helps you have a better outlook, reduces mood 

swings, and keeps you focused! 

• People who eat at least five servings of fresh 

fruits and vegetables a day were nearly 5 times 

more likely to report high emotional wellbeing 

compared to those who eat less than one serving.

• People who eat breakfast report feeling happier and more 

relaxed compared to those who skip breakfast.

• Research shows symptoms of depression and increased fatigue are 

related to diets high in processed, greasy, high fat foods, such as 

those found in fast food establishments. 

• Studies show that people who get the recommended amount of 

carbohydrates (i.e. whole grains, fruits and vegetables) tend to 

feel less tired, angry, depressed, and tense compared to those 

who don’t.

DID YOU

KNOW?

F

Food and Mood

nutrition

94 95
Marksman: Carry a healthy snack with you every day this 

week and eat it.

Sharpshooter: Eat 8 servings of fruits and vegetables most 

days this week to boost your mood.

Expert: Make a Nutrition Plan and follow it each day this 

week—this includes a meal every 4–5 hours and 8 servings of 

fruits and vegetables.

TARGETS

module

13 FOOD AND MOOD

• peanut butter and low-sugar jelly on whole grain 

bread with an orange and a hard-boiled egg 

• place whole grain cereal in a storage bowl and top 

with chopped nuts and raisins. In the morning add 

milk and a 1⁄2 of banana and enjoy with a hardboiled egg.

• Keep healthy snacks handy to have in between 

meals. Examples include: low-fat granola bars, 

mixed nuts, & portable fruits such as bananas, 

apples and oranges.

• Assess current eating habits—how often do you 

eat? What do you eat? Write it down.

• Schedule a meal or snack every 4–5 hours during 

the day, starting with breakfast.

• Plan your meals. Busy day? Make breakfast, lunch 

and snacks the night before.

• Always have a salad with lunch and dinner.

• Keep portable fruits handy for snacks such as 

apples, oranges and bananas.

• Instead of filling up your plate with heavy starches, 

fill up with 1–2 different cooked vegetables.

Make breakfast part of every day. 

Plan ahead and prepare it the night before.

Next time you think about having an energy 

drink to boost your energy level, fuel first!

Build a nutrition plan. Use these three steps 

to get started:

Make fruits and vegetables part of every meal 

and have as snacks:

YOU

SKIPPED

BREAKFAST

YOU RELY 

ON CAFFEINE 

AND SUGAR

YOU

SKIP MEALS

OFTEN

YOU DON’T

GET ENOUGH

FRUITS AND

VEGGIES

4 Mood Busters ... 

And How to AVOID them!

nutrition

• Omega-3s: fatty fish such 

as salmon, mackerel and 

sardines

• Iron-rich foods: eggs, beans, lean 

red meat, leafy green vegetables

• High-fiber carbohydrates: whole 

grains, fruits and vegetables

• Foods high in B-12 and folate: beans, leafy 

green vegetables, low-fat dairy, poultry, fish and lean red meat

Start every day with a good breakfast! Breakfast helps your brain 

wake up, which supports good mood, prevents morning drowsiness, 

increases alertness, and helps control appetite.

Eat regularly and don’t skip meals. Plan to have a meal or snack every 

4–5 hours. This helps:

• stabilize your blood sugar levels and mood 

• provide your brain with a steady supply of energy

• keep you alert

• reduce your urge to overeat at the next meal

Include fresh fruits and vegetables in your diet every day. They 

provide key nutrients such as B vitamins, potassium, folate, dietary fiber 

and antioxidants. These enhance your mood and support steady blood 

sugar and energy levels.

Avoid consuming too much sugar 

and highly processed, fatty foods, 

particularly foods high in saturated 

fats. These can cause feelings of drowsiness, fatigue and irritability. 

Mood-boosting foods!

aking poor food choices and going long periods of time without 

proper fueling affect your performance, impact how you feel and 

may lead to overeating as you read in the scenarios. Planning for and 

eating regular meals and healthy snacks throughout the day supports a 

better mood and optimizes your performance.

M

“Nobody ever says ‘I ate too many veggies, 

I need a nap.’” — unknown

96 97
Read This!

• Warfighter Nutrition Guide — Healthy Snacking: 

http://bit.ly/warfighterhealthysnacking

• Eat Right and Get Results: Nutrition Tips 

for the Soldier Athlete Tip Card at: 

http://bit.ly/nutritiontipcard

• AR 40-25, “Nutrition and Menu Standards for Human Performance Optimization”: http://bit.ly/AR4025

Use This!

• Eat Right and Get Results Poster:

https://usaphcapps.amedd.army.mil/HIOShoppingCart/viewItem.aspx?id=574

Watch This!

• Good Mood Food: 

http://bit.ly/goodfoodandmood

Explore This!

• USDA’s Choose My Plate: http://www.choosemyplate.gov/

• Centers for Disease Control and Prevention: Nutrition Basics: 

http://bit.ly/cdcnutrition

Download This!

• FooducateTM

• Navy Operational Fitness and Fueling Series (NOFFS) —

Nutrition and Meal Builder

resources

module

13

Sleep, Activity, and Nutrition

Professional

Module 13: Leader’s Guide

AAR:

PRACTICAL EXERCISE OPTIONS:

 Help Soldiers create a list of food/beverage (fuel) choices for healthy 

snacks in between meals. Have them track how it helps improve their mood.

 Have Soldiers develop a nutrition plan that includes breakfast, regular 

meals and snacks, and 8 servings of fruits and vegetables.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers the different fueling strategies used to help promote a 

better outlook.

Learning Objectives:

1) Explain why nutrition is important for mood and a positive outlook.

2) Describe appropriate food choices and fueling techniques to use 

throughout the day.

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and nutrition information.

 Review material under ‘Read This!’

 Hang poster listed under ‘Use This!’

 Discuss how food can influence your energy levels throughout the day.

 Discuss ‘mood busters’ strategies that can help Soldiers eat breakfast and 

avoid skipping meals.

 Discuss the importance of choosing healthy foods over caffeine, sugar 

and high-fat foods to boost mood.

98 99
module

14 SLEEP, YOUR SECRET WEAPON

Despite good sleep habits, some people still find it hard to fall asleep. 

Some of these issues include:

• Thinking about things to be done tomorrow

• Thinking about events that happened during the day

• Emotionally upsetting conversations right before bed

• Watching the clock

• Wandering or busy mind

These are all manageable and there are several things that can help 

settle the mind. These include:

• Writing down all that is on your mind. Then put it aside for 

tomorrow

• Deep breathing exercises

• Relaxation exercises such as progressive muscle relaxation

• Visualization or guided imagery exercises

• Meditation

• Mental focusing exercises

(Additional information can be found on the Resource page)

Sleep Thieves

leep is critical for strong relationships, emotional health and wellbeing. For many people, sleep is sacrificed not just for work but for 

all of the other activities that fill up our days. There are just so many 

things that need to be done! While we seem to gladly give up sleep to 

work or play, it might not be our best choice. Studies show that consistently getting one additional hour of sleep is associated with 16% 

increase in salary. More sleep translates into more money!

Going without much sleep is often seen as a badge of honor, but “Sleep 

is Ammo for your brain,” as it helps you to perform better and to be a 

better you. Research indicates that lack of sleep impairs mood and motivation, contributes to chronic diseases, mental illnesses, and poor quality 

of life. Sleep shapes how well we feel, behave, and learn. 

S

SLEEP, Your Secret Weapon

sleep

DID YOU

KNOW? • University of Michigan researchers showed that 

when you sleep better, you look better.

• 43% of Americans between 13 and 64 say they rarely or never 

get a good night’s sleep on weeknights.

• 70% of high school students are not getting adequate sleep during 

the week. 

• Research showed that students who got better grades got more 

sleep than lower performing students.

• 65% of Americans lose sleep because of stress.

• 32% of American lose sleep at least one night per week.

• Family problems, personal finances and current events are the top 

three reasons keeping us from sleep.

100 101
module

14

Marksman: Establish your wind down routine 60 minutes before 

bedtime for the next 7 days.

Sharpshooter: Schedule and protect your 8 hours of sleep time 

for the next 7 days.

Expert: Practice relaxation techniques or focusing techniques to 

quiet the brain before bed and wind down every day for the next 

30 days.

TARGETS

SLEEP, YOUR SECRET WEAPON

Mind Games

You need good sleep habits to ensure healthy sleep. When you’re preparing to sleep, ensure you have a routine that allows you time to wind down. 

Focus on relaxation, breathing and healthy sleep. You can also use this 

time to connect with your partner to strengthen your relationship. When 

going to bed:

• Avoid thinking about other things, like tomorrow’s to-do list or 

stressors, which can keep you awake, alert and unable to fall asleep. 

• Ensure the light from your electronics are covered, better yet get it 

out of the room. 

• Ask yourself whether you are doing something that could wait for 

another day. Consider putting it off for tomorrow or the weekend to 

avoid staying up too late and feeling tired the next day.

Most Soldiers have a highly developed survival response called the fight or 

flight instinct, but an underdeveloped relaxation response. Practicing any of 

the techniques in the resource section three time a week will improve your 

relaxation response. Try one of these or select from the resource page:

• Guided Relaxation-Stairs http://bit.ly/walkstairsrelax

• Mind-Body Guided Meditations http://bit.ly/Navyguidedmp3

Tailor your relaxation training to the type of music and voice that works best 

for you.

sleep

Do not use any of these relaxation 

exercises when you are required to 

pay full attention to the task at hand. 

YOU MAY FALL ASLEEP!

102 103
module

14

Sleep, Activity, and Nutrition

Professional

Read This!

• Combat and Operational Stress Control Manual for Leaders and 

Soldiers: http://bit.ly/FM6-22

• Lack of Sleep Hurts Relationships: http://bit.ly/nosleephurtrel

• Sleep Your Way to a Better Relationship: 

http://bit.ly/sleepforbetterrel

• Sleeping Beauty: Science Proves Beauty Rest Is Real: 

http://bit.ly/sleepmakesyoumoreattractive

Use This!

• Loss of Sleep poster: http://bit.ly/lossofsleep

• Sleep Well, Be Alert, Get Focused poster: 

http://bit.ly/sleepwellposter

Watch This!

• Sleep Debt and Relationships: 

http://bit.ly/sleepdebtandrela

Explore This!

• Real Warrior and Sleep: 

http://bit.ly/MentalSkills

• Harvard Public Education:

http://bit.ly/HarvardPubliceducation

• Can a full night’s sleep make you more money?: 

http://bit.ly/sleepcanmakeyoumoney

Download This!

• Breathe2Relax App and Mindfulness App

• Guided Meditations: http://1.usa.gov/1szmxom

• Mind-Body Guided Meditations: http://1.usa.gov/1szmxom

• Progressive Muscle Relaxation: http://bit.ly/PMRrelaxation

resources

Module 14: Leader’s Guide

Learning Objectives:

1) Describe how sleep affects your mood and relationships.

2) Describe different relaxation techniques.

PREPARE

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Read and review items in the resources section.

 Review the relaxation exercises available to Soldiers.

 Contact a Master Resilience Trainer to provide stress management and 

relaxation exercises for your team.

 Discuss team’s experience with mood changes as a result of lack of 

sleep. Identify those times when it caused problems with your friends, 

family, or work relationships.

 Discuss the relaxation exercises and preferences of team members.

 Discuss bedtime routine and the impact on team members and their 

relationships with friends, family, and coworkers.

 Integrate a relaxation technique into your daily bedtime routine.

 Eliminate electronic use or TV viewing to get 30 minutes more sleep.

 Name other activities or tasks that you could put off until the following 

day or weekend (or eliminate) so you can get more sleep.

 Have the MRT provide a class on stress management and relaxation.

 What were the pros and cons?

 What did they do differently? 

 How did they feel?

 What, if any, barriers were there?

Review impact of sleep on mood or relationships and efforts to gear down and 

relax before bed.

104 105
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Staying the Course

Sleep: The Decisive Edge

Fueling for the Field and Missions

Cross Training for Fitness:

Power through any Challenge

Module 15:

Module 16:

Module 17:

SUSTAINED OPERATIONS Module 18:

THE PROFESSIONAL SOLDIER ATHLETE HAS TO APPLY 

ELITE HEALTHY LIFESTYLE SKILLS DURING SUSTAINED 

OPERATIONS. DOING SO WILL BEST PREPARE THEM FOR AND

 SUSTAIN THEM DURING THE MISSIONS AND CHALLENGES THEY FACE.

106 107
module

15

DID YOU

KNOW?

• People who develop support mechanisms 

increase their chance of success by 50%.

• Most successful people fail several times 

before reaching their goals. President Abraham Lincoln lost five political elections, prior to becoming 

the 16th President of the United States.

Stay Strong and Finish Strong

The mission depends on you being your best!

so that we can 

return home 

to what 

matters most!

to maintian a 

decisive edge

and complete the 

mission;

I optimize my 

performance

because my 

fellow Soldiers 

depend on me...

STAYING THE COURSE

Staying the Course

goal setting

s a member of the Profession of Arms it is your duty to optimize your 

health. This is not a road you must travel alone. The Performance 

Triad is designed to teach you how sleep, activity and nutrition can be a 

force multiplier in helping you become more ready and resilient. As you 

optimize your health, you improve the readiness of the Force and our 

Nation’s security. 

Establishing goals is a healthy way to fuel your ambitions. As a Soldier 

you have already accomplished many goals and understand that the path 

to success is rarely a straight line. Use those lessons learned to help you 

develop contingency plans for the obstacles that lie ahead. 

Building a network of support—whether it’s friends, family, comrades, or 

team leaders—will increase your chances for success. Professionals are 

also available to assist you when the going gets tough. Open communication builds trust, brings the road ahead into focus, and allows your team 

to breathe a little easier.

A

108 109
module

15 STAYING THE COURSE

Marksman: Discuss your barriers with a member of your team.

Sharpshooter: Write down 3 solutions to overcome your barriers.

Expert: Develop a contingency plan to overcome a barrier and put 

it into action for one week.

TARGETS

Soldier Concerns Contingency Plans

How do I know which Performance Triad behavior 

to focus on? 

All behaviors are important and reinforce each other, just pick one and do it!

What if I am injured? 

Scaling and modifying your workouts 

will keep you active and engaged in your 

recovery. Your leaders or healthcare 

team can help you develop a plan.

I do not have enough time 

to eat a healthy lunch.

Prepare your meals in advance. Small 

coolers are great for storing your 

home-prepared meals.

I’m too busy to meet all 

of the Performance Triad 

goals. 

Make priorities; develop timemanagement skills to help you deal 

with life’s challenges and make 

healthier choices.

I work out a lot, isn’t that 

enough?

You can’t ‘out-exercise’ a poor diet! 

Think of how much better you’d be if you 

were well rested and fueling properly!

I have been working hard 

to improve but I am not 

seeing results! 

Stay the course and persevere! As you 

find obstacles use the guide to find ways 

around them to reach your goals.

goal setting

• Greatness requires sacrifice. The good news is that you are not alone, 

others can help you build momentum. Every road march begins with 

that first step. Aim high, your mentors and leaders were once in your 

position. Study your commander’s philosophies then ask them to help 

you chart your road ahead.

• The Army Career Tracker is an online tool that can help you focus on 

your short and long range military goals. https://actnow.army.mil.

• It is inevitable that you will confront obstacles regardless how well 

you plan. Therefore, developing contingency plans will help you retain 

control and realize that set backs do not have to derail your entire plan.

• Failing to monitor your progress is a pitfall for losing motivation.

• “Checking the box” often is motivating. How good did you feel when 

you completed your first 12 mile road march or lost those first 3 lbs? 

I am sure meeting those goals motivated you to set new ones.

• Technology can be an excellent motivational tool that helps you monitor 

your progress. They provide actionable information to let you know 

when more is needed so that you can make appropriate course corrections. Friends and on-line communities can also keep you moving.

• Celebrate every success because you have earned it. Discover ways to 

celebrate without compromising your hard earned gains. Instead of 

celebrating over dinner, take in a movie, get a massage or go shopping.

Commit Yourself to the Process

Monitor Your Progress

110 111
module

15

Read This!

• TRADOC Pamphlet 600-4; The Soldier’s Blue Book

• TRADOC Pamphlet 532-3-7: The U.S. Army Human Dimension 

Concept

• AR 600-63: Army Health Promotions

Explore This!

• Human Performance Resource Center: http://hprc-online.org

• Reach out to a Master Resiliency Trainer and review: CSF2 Goal 

Setting Information: https://www.sft.army.mil

• Public Health Command’s Ready and Resilient Campaign (R2C): 

http://bit.ly/R2C-15

• Army Master Fitness Trainers: http://bit.ly/MasterFitnessTrainers

• Visit Armyfit and retake the GAT to see how small changes are 

making a big difference in their health: 

https://armyfit.army.mil/Protected

Download This!

• Army MRT: http://csf2.army.mil/mrtresource.html

• Time management / Timeful: http://www.timeful.com

• Time management / Lifetick: https://www.lifetick.com

resources

Sleep, Activity, and Nutrition

Professional

Learning Objectives:

1) Identify common barriers and develop contingency plans.

2) Provide recommendations that help you stay committed to 

your personal goals.

Module 15: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Review the module.

 Review the module with your team and provide Soldiers with a copy of the 

command philosophy.

 Discuss preparation for upcoming physical training activities.

 Discuss barriers to meeting sleep, activity and nutrition goals.

 Discuss reasons not to succumb to self doubt, make excuses or abandon 

your goals when the results are not quickly achieved.

 Discuss how technology can improve your knowledge about your performance and abilities.

 Review the Soldiers’ SMART goals, help them create short range goals that 

will give them quick wins and help them remain focused.

 Discuss changes that will improve their success.

 Have Soldiers visit the Army Career Tracker website to learn about career 

options, request mentorship and increase their knowledge about the 

Military.

 Give examples of formal and informal mentorship.

 Did you find it easy to share your goals and barriers? 

 Were the Soldiers’ short and long term goals well aligned?

 Were there common barriers? 

 Are there actions the unit can take to mitigate some of the common 

barriers discussed? 

112 113
module

16 SLEEP: THE DECISIVE EDGE

Caffeine Dosing Schedule

Tactical Caffeine Use No caffeine use 5 to 7 hours prior to 

initial tactical use

Sustained Ops 

(no sleep)

200 mg @ 0000 (1 cup of coffee)

200 mg again @ 0400 and 0800h, 

if needed

Use during daytime (1200, 1600) 

only if needed

Night Ops 

(with daytime sleep)

200 mg @ start of night shift

200 mg again 4 hours later

Last dose: at least 6 hrs away 

from sleep period

Restricted Sleep 

(6 or fewer hours of sleep)

200 mg upon awakening

200 mg again 4 hours later

Last dose: at least 6 hrs away

from sleep period

leep gives us the decisive edge needed for sustained or continuous 

operations. Anything less than 7–8 hours of sleep every 24 hours 

impairs mental abilities such as thinking and judgment. Lack of sleep 

impairs simple tasks such as driving, identifying the enemy, or plotting 

grid coordinates. Sleep planning is critical to mission success and gives a 

decisive edge.

In sustained or continuous operations sleep is likely to be limited depending on operational tempo and mission demands. Leaders are responsible 

for implementing deliberate sleep management strategies must ensure 

this is included in mission planning. Providing adequate sleep before a 

mission will ensure that we bring sharpened, focused, and mentally agile 

fighting force to bear down on the enemy.

S

Sleep: The Decisive Edge

sleep

DID YOU

KNOW? • Individuals who get only 4 to 5 hours of sleep each night experience loss of performance. This may lead to accidentally falling 

asleep at critical times even while driving.

• Lack of sleep decreases ability to make sound decisions. This 

limits your situational awareness and ability to plan which can 

lead to poor choices.

• Sleep loss affects tasks like integrating range cards, coordinating 

fire and maneuver, and detecting and appropriately determining a 

threat level. 

• Caffeine may temporarily improve performance and alertness when 

getting adequate sleep is not possible.

• Caffeine is most effective when there is no sleep debt.

• Timing of caffeine is important — see table. 

• Caffeine does not replace sleep or reduce sleep debt, so recovery 

sleep will be needed following sustained or continuous operations.

114 115
module

16

Marksman: If you have a sleep debt, take tactical naps when 

possible during sustained or continuous operations, to maintain

mental sharpness.

Sharpshooter: Get 8 hours of quality sleep for 7 nights.

Expert: Identify current sleep debt. Create a plan for sleep 

recovery where you will get additional sleep, and execute plan 

to erase sleep debt over the next 7 days.

TARGETS

SLEEP: THE DECISIVE EDGE

 Get 8 or more hours of sleep each night and do so consistently.

 Create a deliberate sleep plan to maximize the warfighters’ ability to get 7–8 

hours of sleep every 24 hours.

 Planned naps.

 Create a sleep friendly area that is dark, cool, and quiet for highest 

quality sleep.

 Use recommended caffeine dosing and tactical naps when operations require 

extended awake time to maximize performance.

 To allow sleep recovery after sustained operations for both garrison and field 

environments, plan extra sleep time to include multiple days with additional 

hours of sleep.

In anticipation of sustained or continuous operations

BEFORE SUSTAINED 

OPERATIONS

Up to 2 weeks prior:

Get 8 or more hours of sleep to 

pay down sleep debt and bank 

your sleep to start the mission 

with a full bank. 

To optimize sleep quality stop

caffeine and alcohol use at least 

6 hours before scheduled sleep.

Maintain separate day and night

shift sleep tents to reduce light, 

sleep disruptions, and improve 

sleep quality. 

Take tactical naps whenever 

possible to accumulate 7–8 hours 

per 24 hours. Naps of 10–30 

minutes are ideal for improving 

alertness and performance.

Naps greater than 30 minutes 

may result in sleep inertia 

(lethargy upon awakening) that 

usually goes away after a few 

minutes. 

Use 10–15 minute sessions of 

exercise to increase alertness as 

appropriate.

Follow the tactical caffeine 

dosing.

DURING SUSTAINED 

OPERATIONS

To pay down sleep debt after 

periods of sleep deprivation, plan 

additional sleep time.

8 hours or more of sleep per 24 

hours ensures speedy return 

to optimal performance and 

alertness.

AFTER SUSTAINED 

OPERATIONS

How to Achieve Maximum Sleep

in Sustained Operational Environments:

sleep

116 117
module

16

Sleep, Activity, and Nutrition

Professional

Read This!

• Sleep Tactics Tip Card: http://bit.ly/sleeptacticsforsusops

• FM 6-22.5, Leaders Guide to Combat and Operational Stress 

Control, Chapter 4: http://bit.ly/FM6-22

• “Managing Sleep to Maintain Performance” (page 37 of “The Performance Triad Guide), Using Caffeine,” and caffeine dosing for 

alertness during sustained operations (page 38 of “The Performance Triad Guide). 

Use This!

• Loss of Sleep poster: http://bit.ly/lossofsleep

• Sleep Well, Be Alert, Get Focused poster: 

http://bit.ly/sleepwellposter

Watch This!

• Dr. William Dement on Healthy 

Sleep and Optimal Performance: 

http://bit.ly/1xwduqo

Explore This!

• Sources of Caffeine: 

http://bit.ly/HPRCsourcesofcaffeine

• Benefits of Napping:

http://bit.ly/benefitofnap

• Warfighter sleep needs: http://bit.ly/warfightersleepneeds

• Use of caffeine gum: http://bit.ly/HPRCcaffeinegum

• Assess your sleep needs: http://bit.ly/assesssleepneed

• Sleep in deployed settings: http://bit.ly/sleepindeployedsettings

• Caffeine use information: http://bit.ly/caffeineinfo

resources

Module 16: Leader’s Guide

Learning Objectives:

1) Describe strategies to maintain cognitive performance during 

 sustained or continuous operations.

2) Instruct on tactical caffeine use to maintain performance 

during sustained or continuous operations.

PREPARE

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Read and review items listed under ‘Read This!’ and ‘Use This!’

 Arrange for controlled use of caffeine gum. Consult with command surgeon, military physician, or PA prior to planned use (NSN 

8925015301219 Stay Alert Energy Caffeine Gum).

 Discuss the link between sleep and performance in sustained or 

continuous operation.

 Discuss sleep debt and strategies to reduce.

 Discuss the benefits and drawbacks of tactical caffeine use to assist 

with alertness.

 Prepare a sleep plan for your group for a hypothetical or upcoming 

training event. Integrate reducing sleep debt, sleep recovery, tactical 

naps, shift work, and caffeine dosing.

 Have Soldiers identify caffeine amounts in favorite drinks and food, 

and have a controlled, trial use of the caffeine gum.

 Determine how much sleep debt you have.

 What were the pros and cons?

 What did they do differently? 

 How did they feel?

 What, if any, barriers were there?

Review results of your efforts to reduce sleep debt, create a sleep plan and use 

caffeine gum for alertness.

118 119
module

17 FUELING FOR THE FIELD AND MISSIONS 

Nutrition Facts

MREs 2014, MENU 2

Calories 1,326

Total Fat 47g

Cholesterol 154mg

Sodium 3,928mg

Potassium 1,592mg

Total Carbohydrate 162g

Protein 72g

Vitamin A 62%

Calcium 35%

Vitamin E 19%

Thiamin 139%

Niacin 33%

Folic Acid 35%

Phosphorous 89%

Magnesium 45%

Selenium 170%

Warfighters have unique nutritional requirements compared to the general public.

See the ComRaD FAQ for more information.

Vitamin C 102%

Iron 55%

Vitamin K 0%

Riboflavin 35%

Vitamin B6 62%

Vitamin B12 5%

Iodine 3%

Zinc 87%

Saturated Fat 17g

Trans Fat 2g

Dietary Fiber 16g

Sugars 54g

Calories from Fat 419

71%

85%

51%

165%

45%

56%

64%

% Daily Value

Estimate your daily energy needs

Men: Weight (lbs) x 12 =

Women: Weight (lbs) x 11 =

Answer from Step 1: x AF x ENV = daily energy

 needs

Step 1:

Step 2:

Activity Factor (AF)

1.25 (Sedentary)

1.50 (Light to moderate activity)

1.75 (Heavy activity)

2.20 (Exceptional activity)

Environment Factor (ENV)

1.0 (Normal)

1.1 (Heat)

1.25–1.5 (Cold)

1.15–1.5 (Altitude)

1.2 (Water immersion)

(example[male]): 145 lbs x 12 = 1740 x 1.5 x 1.1 = 2871 calories per day)

MREs

Find out what’s in your MRE and how many 

you should eat to meet your daily nutrition 

needs in the field. Go to the ComRaD website (http://bit.ly/rations). 

eployments and field operations demand a properly fueled body. 

Proper fueling can mean the difference between top performance and 

mission failure.

Nutrient timing for peak performance is key to fueling your body with the 

right nutrients at the right time for maximum results. 

Poor nutrition in extreme conditions (hot, cold, high altitude) can lead to 

fatigue, rapid weight loss, injury, illness, and dehydration.

• As little as 2% dehydration can lead to fatigue and impaired 

performance during combat.

• Performing in a hot environment burns 10% more energy.

• Performance in cold weather increases energy requirements 

by 25–50%. 

DID YOU

KNOW?

D

Fueling for the Field 

and Missions

nutrition

120 121
Marksman: Eat a large enough meal to sustain you through 

the first 3 hours of your mission.

Sharpshooter: Refuel 30–60 minutes after a physically 

demanding mission.

Expert: Estimate how many calories you need for your next 

mission (and eat them).

module

17

TARGETS

FUELING FOR THE FIELD AND MISSIONS 

FUEL IN THE FIELD

REHYDRATE

• Make time to fuel. Refuel every 4–5 hours—avoid going more 

than 5 waking hours without eating. 

• Snack when you can. Choose carbohydrate- and energy-rich choices 

such as dried fruits, nuts, and trail mixes and unopened snack 

items from rations to eat on the run.

• Eat calorie-dense and nutrient-rich foods such as MRE main 

entrees and crackers with peanut butter or cheese spread. 

• Refuel with carbohydrates and protein 30–60 minutes after a 

strenuous mission or activity. Examples include chocolate milk 

and a banana, sports bar, or an MRE dairy shake.

• Rehydrate with enough fluids.

• Check your urine color below!

HYDRATED DEHYDRATED

SEEK

MEDICAL AID

Your hydration level is okay. 

Drink water as normal. 

You need to hydrate yourself! If your 

urine color is on the left end of this 

box, hydrate with 1/2 bottle of water 

(or a whole bottle if you’re outside 

sweating). If your urine color is on 

the right end of this box, drink 2 

bottles (1 liter) of water now.

If your urine is red 

and/or brown, seek 

medical aid. Your 

hydration level may 

or may not be the 

problem causing this.

nutrition

Fueling for the Field 

and Missions

MISSION

PREP Drinking water before 

missions can help 

prevent dehydration

The first fuel your body 

uses during strenuous 

activity is carbohydrates. 

Carbohydrates improve 

your performance.

Top off the

fluids and 

put fuel 

in the tank

HERE’S

WHY

SUSTAIN

Replenish 

fluids and refill 

as needed

Tailor the Army Hydration Guidelines 

for the mission and environment

Drink up to 4–8 ounces of water every 15 

minutes during strenuous activity but don’t 

exceed the Army Hydration Guidelines.

After on hour of sustained strenuous activity, 

energy stores are depleted. To maintain your 

edge, eat a snack every 45 minutes during 

sustained operations.

HERE’S

WHY

MISSION

COMPLETE

Refill your tank

Refueling your body for the next 

mission is critical

The best way to refuel is 30–60 minutes after 

a strenuous mission.

Eat a blend of protein and carbohydrates. 

Continue to rehydrate.

HERE’S

WHY

122 123
Read This!

• Mission Nutrition For Combat Effectiveness: 

http://bit.ly/warfighternutrition

• TB MED 507, “Heat Stress Control 

and Heat Casualty Management”: 

http://bit.ly/TBMED507

Use This!

• Urine Chart Poster to hang in latrines: 

http://bit.ly/urinechart

Watch This!

• Mission-Specific Nutrition: 

http://bit.ly/performancenutrition

Explore This!

• Human Performance 

Resource Center—Nutrition: 

http://bit.ly/HPRCnutrition

• Calculate your daily energy requirements: 

http://bit.ly/hprcnutrition 

• Calculate your caloric burn: 

http://bit.ly/calorieburncalc

http://bit.ly/burnperhour

resources

module

17

Sleep, Activity, and Nutrition

Professional

notes

Module 17: Leader’s Guide

AAR:

PRACTICAL EXERCISE OPTIONS:

 Help Soldiers create a list of ration choices to use before, during and 

after a mission.

 Have Soldiers track how food choices and regular fueling help them 

improve their mental focus and physical performance.

 Have Soldiers monitor their fluid intake before, during and after the 

next mission.

 Have Soldiers calculate calories burned for a 12 mile ruck march with 

a 50 pound load at 4 miles per hour.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers the different fueling and hydration strategies used before, 

during, and after field training.

Learning Objectives:

1) Describe the performance benefits of eating right during a mission.

2) Define optimal nutrition habits for your mission.

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and resources.

 Review the Nutrient Section of the Training Guide.

 Review Mission Nutrition for Combat Effectiveness.

 Review the module with your team.

 Discuss the performance benefits of eating right during a mission.

 Discuss optimal nutrition habits for your missions.

 Discuss examples of foods/beverages to use before, during and after 

missions.

124 125
power through any challenge

CROSS TRAINING FOR FITNESS

module

18

Are You Ready for the Challenge?

Sustained operations can involve many challenges—

are you ready? Soldiers must be able to sprint, carry heavy 

objects, ride for hours in a combat vehicle, lift equipment, 

climb, conduct dismounted patrols, and react to contact— 

all while wearing body armor!

Train as you fight 

by practicing marches and dismounted movement.

Cross Training for Fitness

activity

uring sustained operations Soldiers will face long days, limited sleep 

or rest options, and a wide variety of physical requirements. Prepare 

yourself by doing different fitness activities with limited equipment and 

building your ability to carry and wear loads like body armor. Ideally, this 

should be done prior to the mission to maximize your performance.

D

Well-Rounded Fitness 

is Important

• Soldiers using strength and cross-training have up to 50% fewer 

injuries and do better on functional testing.

• There’s more to endurance training than running. Try the endurance machine options from FM7-22 Figure 10-12, especially 

the bike and the rowing machine.

Limit Your Running 

to Avoid Overuse Injuries

• Soldiers who run more than 30 min, 3 times a week are at 

increased risk of injury. Most Soldiers don’t need to do more 

than that. 

• Running more than 30 min, 3 times a week won’t improve your 

APFT score further—focus on functional fitness.

Build your Ability to Carry 

and Wear Combat Gear

• Wearing body armor makes functional tasks 16–60% more 

difficult—focused training will make it easier!

• Mixed fitness programs, including resistance training and circuit 

training found in FM7-22, can improve your ability to wear body 

armor and a rucksack by up to 30%!

• Train as you fight! Road marching and walking with body armor 

with progressively more weight is the best way to get better at 

dismounted movement. See FM 21-18.

126 127
Marksman: Challenge yourself with 3 different exercises for 

one week.

Sharpshooter: Perform 2–3 sessions of strength training per 

week + 1 day of agility training, for 6 weeks.

Expert: Build a new exercise routine for your next sustained 

operation and do it for 6 weeks.

CROSS TRAINING FOR FITNESS

TARGETS

module

18

Need ideas?

Strength and mobility options: barbells, dumbbells, kettlebells, medicine balls, rope climbing, body weight strength 

drills, elastic bands, improvised strength equipment like 5 

gallon water cans or filled duffel bags

Conditioning options: Shuttle runs, upright stationary bike, 

swimming, spinning bike (try a class!), elliptical trainer, 

rowing machine, conditioning drills, martial arts

activity

In Garrison or at Home

Field Training or Deployment

Vacations, TDY, or During PCS

Cross Training for 

Well-Rounded Fitness

• Change up your routine! Don’t fall into the trap of doing the 

same old workout—reach your goals by challenging yourself to 

try new things. 

• Find a new fitness activity and stick with it! Learning new skills 

and different kinds of conditioning will give you the confidence 

and fitness to power through any challenge.

• Give it time! It takes at least 6 weeks to see a real improvement 

from training in a new kind of fitness activity.

• Equipment and gym space may be limited or non-existent, but 

as a Soldier, you must maintain yourself—find ways to stay fit! 

• Bodyweight exercises like pushups, lunges, and squats are great 

options for austere environments.

• Create or improvise your own strength equipment—but remember safety first! Water cans, ammo cans, sandbags, duffel bags, 

body armor (worn or held) and other items give you good fieldexpedient options!

• These busy times will present challenges to your fitness routine. 

Planning ahead will keep you on track.

• Plan some time each day for workouts, even if it’s just 10 minutes 

a day.

• Body weight conditioning exercises and strength drills can be 

done anywhere!

128 129
Read This!

• FM 7-22: Conditioning Drills, Climbing 

Drills, Strength Circuits, Obstacle Negotiations, Guerilla Drills

• FM 21-18: Foot Marches

Use This!

• ‘Get Fit, Not Injured!’ Poster:

http://bit.ly/GetFit_NotInjured

Watch This!

• Human Performance Program Guides: 

http://bit.ly/HPRC-Exercise

• HPRC Vertical Core Series Videos: 

http://bit.ly/HPRC-VerticalCore-Videos

Explore This!

• ArmyFit Workouts: 

https://armyfit.army.mil/programs/workouts.aspx [login requried]

Download This!

• American College of Sports Medicine’s bodyweight routine here: 

http://bit.ly/ACSM-Basic-Bodyweight

resources

module

18

Sleep, Activity, and Nutrition

Professional

notes

Module 18: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Be prepared to give Soldiers ideas on how to break out of their exercise 

routine and build well-rounded fitness.

 Have a list of options ready for field-expedient or minimal equipment 

fitness activities.

 Review FM21-18, Foot Marches.

 What are the different fitness challenges imposed by sustained 

operations? Use a personal example if you can.

 Have Soldiers discuss ways to stay fit in different environments—field, 

garrison, or vacation/TDY.

 Build a foot march program for your unit using FM 21-18—remember start 

slow and work up.

 Have Soldiers design safe improvised strength equipment and try them out 

as a group.

 Do a ‘no-equipment’ fitness challenge as a group.

 Meet Soldiers at the gym to get an overview of the different equipment 

available.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Learning Objectives:

1) Explain why cross training is important for Soldiers’ well-rounded fitness.

2) Describe ways to stay fit when you don’t have access to a gym or fitness 

center.

Discuss with Soldiers their experiences building well-rounded fitness and readiness.

130 131
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

The Strength of the Nation —

The Army Family Community

Soldier and Family Nutrition

Friends, Family, Faith and Fitness

Sleep for Stronger Relationships

Module 19:

Module 20:

Module 21:

Module 22:

SOCIAL, FAMILY, SPIRITUAL

THE PROFESSIONAL SOLDIER ATHLETE IS A STRONG ROLE MODEL FOR 

FAMILY, FRIENDS, AND COMMUNITY MEMBERS. ENGAGING OTHERS 

IN A HEALTHY LIFESTYLE NOT ONLY SUPPORTS SOLDIERS’ HEALTH, 

BUT THE HEALTH OF THOSE AROUND THEM.

132 133
module

19

DID YOU

KNOW?

THE STRENGTH OF THE NATION — THE ARMY FAMILY COMMUNIT Y

• The Army MWR programs like B.O.S.S. and Army 

Community Service are designed to include social, 

fitness, spiritual & recreational activities to promote life balance. (AR 215-1)

• 80% of families value mealtime together, yet 33% successfully 

achieve daily family meals. Having regular meals are linked to:

 > Educational success

 > Decreased likelihood of smoking, drinking or using drugs

 > Closer family relationships

 > Healthier eating habits

 http://www.cfs.purdue.edu/CFF/promotingfamilymeals

• Families who role model healthy behaviors such as sleep, exercise, 

and nutrition are more likely to have children who make healthy 

choices.

• Regular attendance at church or other community of faith gatherings 

has been linked with lower rates of depression and reduces the risk 

of dying by 25%. A likely reason for this is that people with a sense of 

connection to a higher power, and having a sense of purpose in life 

helps them work through life challenges.

Help your Family and friends be all they can be 

with the Performance Triad!

The Strength of the Nation — 

The Army Family Community

in-depth

DID YOU

KNOW?

oldiers, friends, spouses, significant 

others and children make up our Army 

Family. The Army Family is strong with a 

deep sense of community. 

In the Army Family, 

 you are never alone. 

S

• Incorporating the Performance Triad will support 

emotional, spiritual and mental health and wellbeing for you, your family, and your friends!

• Healthy sleep, activity, and nutrition should be reinforced at home 

within each Army Family Member.

• Healthy habits are contagiouis. Lead the way with your example. 

• Families and friends will benefit from improved performance—

at school, at home, at work, and across the Life Space.

134 135
module

192 THE STRENGTH OF THE NATION — THE ARMY FAMILY COMMUNIT Y

Marksman: Identify some of your friends or family who could 

help you meet your goals.

Sharpshooter: Encourage family and friends to sign up for a 

group challenge related to sleep, activity, or nutrition.

Expert: Be a leader, set the example organize a fun outing for 

your family and friends that incorporates a healthy lifestyle.

TARGETS

CSF_Posters_v4.indd 2 8/27/2013 1:20:37 PM

Families can access H.E.A.L.T.H. and 

ArmyFit to create a personalized plan, 

track progress, and locate resources.

in-depth

Make meal time a social event!

Set the example, order first and make 

healthy choices, your friends and

family will follow

Slow down and enjoy your meal

— you’ll feel full faster

Empower your family and friends to keep

you honest about your food choices

Replace the junk drawer with healthy snacks

to make it easy to make healthy choices NUTRITION

Group fitness habits build your Army Family

Turn TV commercials into fitness breaks

Don’t be a barracks rat! Get out and explore

your community

Take a walk after dinner with your

friends/family

Trouble talking to your teen or a friend? 

Take a walk and the conversation

may flow more freely ACTIVITY

Schedule quiet time for your family to

promote calming mood before bed

Commit to a bedtime routine

Commit to a consistent sleep/wake schedule

Turn off your phone or use the do not disturb

feature at a designated time each night to

allow for relaxation time. SLEEP

136 137
module

19

resources

Sleep, Activity, and Nutrition

Professional

Read This!

• ArmyFit Tip Card: 

http://bit.ly/ArmyFit-tipcards

Watch This!

• Army Family are Army Strong: 

http://bit.ly/Armyfamilyarmystrong 

Explore This!

• B.O.S.S: http://bit.ly/1utOZqH

• Army H.E.A.L.T.H.: http://armyhealth.pbrc.edu 

• Comprehensive Soldier and Family Fitness: http://csf2.army.mil

• Eat right: http://bit.ly/YUMReP 

• Human Performance Resource Center—Family Nutrition:

http://hprc-online.org/nutrition/family-nutrition 

notes

Learning Objectives:

1) Promote what you have learned with family and friends.

2) Describe how you together with family and friends can 

reach goals together.

Module 19: Leader’s Guide

PRACTICAL EXERCISE OPTIONS:

AAR:

PREPARE

OPTIONS FOR GROUP DISCUSSION

 Explore the B.O.S.S site and look for opportunities for single soldiers to 

strengthen relationships.

 Prepare examples of how you engaged your family/community to create a 

goal together.

 Discuss how to get Family and friends involved in making healthier choices 

for sleep, activity, and nutrition.

 Discuss how to have a conversation with family/friends about living a 

Performance Triad lifestyle.

 Role play talking to family/friends on the benefits of sleep, activity, and 

nutrition. 

 Find 1 group activity in your area that Soldiers could choose to attend 

together that foster healthy lifestyles.

 Find 1 group activity in your area that Soldiers could volunteer to foster 

healthier communities.

 What were the pros and cons? 

 What was done differently?

 How did they feel about the changes?

 What, if any, barriers were there?

Review results of your efforts to engage your social community.

138 139
module

20 SOLDIER AND FAMILY NUTRITION

What is considered ‘One Portion’? Comparison

Fruits

1 medium-sized fresh fruit

1 cup fresh or canned fruit 1 Fist

1/2 cup dried fruit (i.e., raisins) 1 Small Handful

Vegetables

2 cups of green salad 2 Fists

1 cup of cooked or raw veggies 1 Fist

Grains

1 cup dry cereal 1 Fist

1/2 cup cooked cereal, rice, or pasta 1 Handful

Proteins

3 oz. cooked chicken, beef, fish Palm (woman’s)

1 tbsp. of nut butter 1 Thumb

1/4 cup cooked beans 1 Small Handful

Dairy

1 1/2 oz. hard cheese 1 Thumb

1 cup of milk, yogurt 1 Fist

Oil, Margarine, Butter, Dressing

1 tsp. butter, margarine, oil, dressing 1 Tip of Thumb

1 tbsp. of dressing 1 Thumb

Know the Correct Portion Size of 

Your Healthy Food Choices!

For more information on portion sizes, go to www.choosemyplate.gov

Portion Size Decoder

ood plays a role in your performance in the gym, during missions, at 

home, at work, and everywhere in between. Your food choices are 

determined by several factors:

F

Soldier and 

Family Nutrition

nutrition

Making the best food choices isn’t always easy (think about social or family 

gatherings). Sometimes eating healthy is not popular (friends, family, or 

co-workers may have conflicting nutrition habits or goals). In order to make 

healthier food choices, you have to: 

1) Plan ahead 

2) Lead by example 

3) Be assertive, confident, and respectful

Planning for proper nutrition may require you to change your habits, but it 

doesn’t mean you have to compromise your beliefs or traditions. Wholesome foods (whole grains, fruits, vegetables, and legumes) fit into even the 

most stringent beliefs. 

YOU ARE WHAT OTHERS EAT! 

In group settings, you are more likley to copy the eating 

behaviors (healthy or unhealthy) of those around you. 

Break the mold—stay committed to your nutrition goals!

Food

Choices

Personal Biology

Environment

Spiritual/

Cultural

01 02

04 03

Attitudes

Food Expectations

Habits

Availability

Economics

People around you

Beliefs

Traditions

Taste

Preference

Hunger/

Fullness

DID YOU

KNOW?

140 141
Marksman: Include at least 8 different colorful fruits and 

vegetables on your grocery list and try to eat them most days 

of the week.

Sharpshooter: When dining out this week with friends 

and/or family, order first and choose a healthy option—see if 

others do the same.

Expert: Partner with team members to plan and enjoy a 

healthy dinner with family and/or friends at least once a week 

for 6 months.

TARGETS

module

20 SOLDIER AND FAMILY NUTRITION

“If it is important to you, you 

will find a way. If not, you will 

find an excuse.” —Unknown

PLAN

HOME

DFAC

DINING

OUT

EXECUTE

EXECUTE

EXECUTE

PLAN

PLAN

Make a weekly menu/

grocery list

Prepare meals at home

and together

Go for Green

Scan the menu

for healthy options

Watch portion sizes

Stock up on 

healthy foods Save $ and eat healthy

Prepare extra batches 

of food on days off

Choose mostly “green” 

food choices

Make smart substitution

Save $ and leave feeling 

satisfied -NOT- stuffed

Invest in 

proper equipment

nutrition

ow do you know if your current diet 

is helping you achieve your personal 

goals of looking and feeling your best? 

Analyze your current diet then develop 

and implement strategies to eat healthier!

H

Did you know that by choosing healthy foods 

instead of junk food to satisfy your hunger, 

over time you can train your 

brain to like and crave 

healthy foods?

What Dietary Improvements Can I Make?

Who or What Influences 

My Food Choices the Most?

Where Do I Eat Most of My Meals?

 Increase my fruit and vegetable intake

 Decrease portion sizes

 Decrease frequency of dining out

 Lower my fat, saturdated fat, and/or cholesterol

 Purchase healthier foods to have on hand

 Myself

 My friends

 My family

 Spiritual/Cultural beliefs

 At home/barracks with home-cooked meals

 At home/barracks with take-out or delivery

 At work or sitting at a desk

 At the DFAC

 At fast food, food court, or sit-down restaurants

142 143
Read This!

• Eat Right and Get Results tip card: 

http://bit.ly/nutritiontipcard

• Feel Good, Stay Healthy...Eat Smart tip card: 

http://bit.ly/eathealthytips

• AR 40-25, “Nutrition and Menu Standards for 

Human Performance Optimization”:

http://bit.ly/AR4025

Use This!

• Go For Green Table Tent:

http://bit.ly/goforgreentent

• Eat Right and Get Results Poster: 

http://bit.ly/eatrightposter

Watch This!

• Re-wind the Future by Children’s 

Healthcare of Atlanta:

http://bit.ly/familyeatinghabits

• Healthy Eating on a Budget:

http://bit.ly/eatingonbudgets

Explore This!

• Evidenced based nutrition topics and trends: 

http://bit.ly/foodandnutritionnews

• Army H.E.A.L.T.H. — personalized nutrition plans: 

http://bit.ly/personalizednutrition

Download This!

• FooducateTM

• My Family Meal Planner Light

resources

module

20

Sleep, Activity, and Nutrition

Professional

Module 20: Leader’s Guide

Learning Objectives:

1) Explain how to analyze and assess current dietary habits and identify 

areas to improve.

2) Educate participants about the importance of planning ahead and techniques to help them meet their nutrition goals in a variety of settings.

AAR:

PRACTICAL EXERCISE OPTIONS:

 Help Soldiers track their current diet by keeping a food record for the next 

24–48 hours (write down everything they eat and drink). Use pen/paper, 

apps, or online tools.

 Compare results to www.choosemyplate.gov guidelines.

 Have Soldiers identify and implement at least 1 positive change to make to 

their current diet.

 Have them plan for this change in different scenarios (when dining out, 

eating in DFAC, etc.)

 Have Soldiers monitor their performance and adjust their plan to meet their 

performance needs and goals.

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Discuss with Soldiers how they can eat healthier in any setting.

PREPARE:

OPTIONS FOR GROUP DISCUSSIONS:

 Review the module and nutrition reference section.

 Review material under ‘Read This!’

 Hang poster listed under ‘Use This!’

 Review the module with your team and provide Soldiers with the tip card(s).

 Discuss importance of knowing and recognizing proper portion sizes.

 Discuss how to grocery shop and prepare healthy meals at home.

 Discuss ways to modify food intake when dining out.

 Discuss meal planning.

 Discuss ways to increase fruit and vegetable intake.

144 145
FAMILY, FRIENDS, FAITH AND FITNESS

module

21

Your Health 

and Fitness Influences

n duty and off duty Soldiers represent the U.S. Army—setting the 

example for others. You can be a positive influence on your friends, 

family, significant other, and your community with your actions. If your 

friends, family, and others see you being healthy and fit they are more 

likely to do the same!

O

Family, Friends,

Faith and Fitness

activity

Being Social Helps You Stay Fit and Healthy

The health and fitness behaviors of your family and friends are “contagious”—they can spread!

Having a regular workout partner or group fitness schedule improves your 

workout attendance by up to 50%!

Set the Example, Others Will Follow

Research shows that the first person to speak up to make the healthy 

choice helps nudge others toward the same decision. This kind of encouragement is called ‘anchoring.’

In some research studies, anchoring can increase the chance of a similar 

choice by up to 80%! 

Use anchoring to set a positive example for your friends, family, and faith 

community—nudge them toward health.

Social Connections Make a Difference

When people around you are fit and healthy you are about 30–60% more 

likely to have those same behaviors.

Each social connection (friend, family, etc) you have supporting your choices 

increases your chance of making those healthy choices.

146 147
Marksman: Schedule a time to meet someone for an exercise 

session or outdoor activity.

Sharpshooter: Include friends, family, and your faith community to help you reach your goal of 150 minutes moderate aerobic 

exercise + 75 minutes vigorous exercise per week.

Expert: Volunteer for a community event to promote fitness in 

your friends, family and/or faith community.

TARGETS

module

21

see what’s out there!

• MWR Outdoor Recreation Centers: 

http://bit.ly/MWRrecOut

• Find an outdoor exercise group or start your own here: 

http://bit.ly/FitMeetUp

• Get active in your community to support healthy living, 

try these tools and resources from the CDC: 

http://1.usa.gov/1yAsJ1j

• Find a community event to support at the Army OneSource: 

http://bit.ly/1sdeTwH

FAMILY, FRIENDS, FAITH AND FITNESS activity

Family, Friends, Faith and Fitness

• Those who you surround yourself with are important, but did you know 

the physical environment plays a role in your health, too?

• The number of children who are physically active outside is 84% higher 

when schoolyards are kept open for public play.

• People who live in walkable neighborhoods (sidewalks, off main roads) 

are 2 times as likely to get enough physical activity as those who don’t.

• People who live near outdoor trails are 50% more likely to meet physical activity guidelines.

• Teens who live in poor neighborhoods are 50% less likely to have a 

recreational facility near home.

• While location, facilities, and equipment play a role—studies show that 

your personal motivation and support from others is far more important!

Your Environment and Your Health

148 149
Read This!

• ArmyFit Tip Card: 

http://bit.ly/P3ArmyFitCard

Use This!

• Sit Less, Move More poster: 

http://bit.ly/P3SitLessMoveMore 

Explore This!

• Help Kids be Active and Healthy: 

http://5210healthylife.org 

• Find your local MWR options: 

http://www.armymwr.com 

• Total Family Fitness on ArmyFit: 

http://csf2.army.mil

Download This!

• Fitness for Children and Teens Guide: 

http://bit.ly/1sXBMrm

resources

module

21

Sleep, Activity, and Nutrition

Professional

notes

Module 21: Leader’s Guide

PREPARE:

AAR:

OPTIONS FOR GROUP DISCUSSIONS:

PRACTICAL EXERCISE OPTIONS:

 Have examples of group exercise options for Soldiers who are single, 

married without children and those with children.

 Have examples of how every Soldier can set an example for their family, 

friends, and community.

 Look for local options in faith or charity organizations in your area.

 Discuss the importance of setting a good example for others.

 Have Soldiers discuss why it’s important to exercise and be fit together 

with friends, family or loved ones.

 Discuss barriers to enjoying activities with friends, family and loved ones.

 Brainstorm different ways your friends, family, and community can get 

active together.

 Find a fitness activity in your area and sign-up your team (5K, MWR 

events, etc.).

 What were the pros and cons?

 What did they do differently?

 How did they feel?

 What, if any, barriers were there?

Learning Objectives:

1) List ways you can set the example for others in your fitness and 

health behavior.

2) Describe different group activities you can do to set the example for others.

Discuss with Soldiers their experiences building well-rounded fitness and readiness.

150 151
module

22 SLEEP FOR STRONGER RELATIONSHIPS

leep impacts all aspects of life. Insufficient sleep particularly affects 

health, mood, and productivity. It is a myth to assume that sleep 

cuts into our productive hours. We are actually more productive with 

adequate sleep.

Although it may seem counterintuitive, your ability to do well at work, 

school, or home improves when you get quality sleep. You experience 

more energy, you are able to think more clearly, and you are more creative and efficient at work. 

S

Sleep for Stronger 

Relationships

sleep

DID YOU

KNOW? • 66% of 18- to 34-year-olds report having sleep 

issues like insomnia, difficulty falling asleep or 

staying asleep.

• 6 in 10 Americans crave sleep over sex.

• In 2013, it was reported that 12% of Americans fell asleep at 

work, 10% fell asleep at school, 7% fell asleep at church, and 

4% fell asleep on the toilet. 

• 75% of adults in a relationship sleep better with their partner.

• Americans who get 7 or more hours of sleep are more likely to 

engage in higher intensity workouts.

• The Better Sleep Survey of 2013 revealed that most women with 

children would give up almost anything to get 1 more hour of 

sleep a day.

• Research indicates that people over 60 years old need the 

same recommended 7–8 hours of sleep, and their sleep quality 

improves with a bedtime routine.

152 153
module

22

Marksman: Assist a friend or family member to identify 

sleep strategies to improve their sleep.

Sharpshooter: Get 8 hours of sleep per night. If you have 

children or teenagers, ensure they get the hours of sleep needed 

according to their age. (See children’s sleeping guidelines).

Expert: Improve and implement your bed time routine for 

at least 7 days.

TARGETS

SLEEP FOR STRONGER RELATIONSHIPS

Warning!

If you experience any of these general symptoms, 

contact your healthcare team:

• Excessive sleepiness during the day. 

• Trouble falling asleep or staying asleep. 

• Snoring or episodes of stopped breathing during sleep.

How much sleep does someone need?

Strategies for Better Sleep

Do you want a better social life? Do you need more time for your hobbies? 

Get adequate sleep and you will see a difference in the quality of your 

relationships and things that interest you the most. Prioritize sleep when 

planning your social activities and realize that sometimes you may have 

to say “no” to get enough sleep.

Be mindful of the amount of adequate sleep you need when you are playing video games, meeting friends, or going out. Give yourself ample time to 

wind-down and go to bed. You will thank yourself when you wake up.

Healthy sleep habits (see module 6) include a bedtime routine with a set 

time in bed, can:

• Improve sleep quality/quantity and result in a better mood, thinking, 

and decision making. 

• Help children improve behavior, mood, and conduct. 

• Support better sleep for the whole family. When children have a set 

bedtime routine, parents tend to get to bed earlier.

Signs that You May Need a New Mattress & Boxspring

• You wake up with stiffness, numbness, aches and pains. 

• You had a better night’s sleep somewhere other than your own bed. 

• Your mattress shows visible signs of overuse (it sags, has visible tearing, 

ripping, holes, staining, or damage).

• You are tired after a full night’s sleep. 

• Your mattress is more than seven years old.

Sleep Enhances for your Bedtime Routine

• Cover your bedroom windows to make your room darker. 

• Eliminate or cover up electronics in your bedroom or sleep area. 

• Go caffeine-free at least 6 hours before bedtime.

• Wake up at the same time each morning, even on the weekends. 

• Exercise only if you have at least 3 hours before bedtime.

• If you know you will have to stay up later than usual, try to bank 

more sleep.

sleep

AGES REQUIREMENT

Newborns (0–3 mths) 14–17 hours of sleep

Infants (4–11 mths) 12–15 hours of sleep

Toddlers (1–2 yrs) 11–14 hours of sleep

Preschoolers (3–5 yrs) 10–13 hours of sleep

School-Age Children (6–13 yrs) 9–11 hours of sleep

Teenagers (14–17 yrs) 8–10 hours of sleep

Young Adults/Adults (18–64 yrs) 7–9 hours of sleep

Older Adults (65+ yrs) 7–8 hours of sleep

154 155
module

22

Sleep, Activity, and Nutrition

Professional

Read This!

• Combat and Operational Stress Control Manual 

for Leaders and Soldiers: http://bit.ly/FM6-22

• 10 Effective Sleep Habits Tip Card: 

http://bit.ly/10Effectivesleephabitstipcard

• Triad: ArmyFit Tip Card: 

http://bit.ly/Armyfittipcard

• Sleep Your Way to a Better Relationship: 

http://bit.ly/sleepforbetterrel

Use This!

• Being Healthy is Beautiful:

http://bit.ly/beinghealthyisbeautiful

• Triad: Get Enough Sleep poster: 

http://bit.ly/takechargeposter

• Healthy Sleep Tips: 

http://bit.ly/sleeptipsandtricks

Explore This!

• Sleep and Health Education Program: 

http://bit.ly/HarvardPubliceducation

• Eat, Play, Grow: Smart Sleep, Tools, & Resources:

http://bit.ly/eatplaygrowandsleep

• Mind Tactics: http://bit.ly/mindtactics

• Mattress Advice: http://bit.ly/mattressandmore

• Guide to Buying a Mattress: http://bit.ly/mattresssizeandtypes

Download This!

• 2 Week Sleep diary: http://bit.ly/2weeksleepdiary

resources

Module 22: Leader’s Guide

Learning Objectives:

1) Describe sleep strategies to improve sleep quality and quantity.

2) Describe an appropriate bed time routine and the impact on yourself, 

your friends and family.

PREPARE

OPTIONS FOR GROUP DISCUSSION:

PRACTICAL EXERCISE OPTIONS:

AAR:

 Review the Leader’s Pocket Guidance on Sleep.

 Read and use the items in the resource list.

 Review SMART goal-setting (module 3).

 Discuss why we need to prioritize sleep.

 Discuss the impact of adequate sleep on relationships.

 Review healthy sleep habits and bedtime routines.

 Create and improve your own bedtime routine.

 Identify someone who is having difficulty with sleep and create a 

healthy sleep strategy to assist them.

 Evaluate your mattress using information from The Better Sleep Council.

 What were the pros and cons?

 What did they do differently? 

 How did they feel?

 What, if any, barriers were there?

Review the impact of sleep on work, school, and home, and the strategies to 

improve sleep quality and quantity.

156 157
chapter contents

THE

PROFESSIONAL SOLDIER ATHLETE

HERE IT’S NOT A GAME

Final Check in

OPORD for LIfe

Module 23:

Module 24:

OPORD FOR LIFE

ONCE A SOLDIER, ALWAYS A SOLDIER. 

IT’S IMPORTANT TO MAINTAIN HEALTHY 

SLEEP, ACTIVITY, AND NUTRITION HABITS FOR LIFE.

158 159
module

23

“Man is the 

fundamental 

instrument 

in battle.”

— Colonel Ardant du Picq, 1870

Time for a Check Up

in-depth

Nothing in this world can take the place of 

persistence. Talent will not; nothing 

is more common than unsuccessful men 

with talent. Genius will not; unrewarded 

genius is almost a proverb. Education will 

not; the world is full of educated derelicts. 

Persistence and determination

alone are omnipotent. — Calvin Coolidge

30th President of the United States

ersistence and determination has helped 

you become the Soldier 

that you are today. These 

are the same traits that 

have made great military 

generals out of ordinary 

men and women. The 

most challenging limitations that you will face 

in life will be the ones 

that you set for yourself. 

So do not allow physical 

or mental challenges to 

derail your ambitions. 

Maximize your potential and optimize your 

performance. 

Managing your health can be just as challenging as any obstacle course 

or special skills qualifying course. Your health challenges can also be 

conquered. The Performance Triad gives you the tools needed to enhance 

your health and performance, so that you can achieve dominance when it 

matters most...on the battlefield.

P

“

”

160 161
module

232 TIME FOR A CHECK UP

Calculate your Performance Triad score!

(Give one point for each answer. Add each column, multiply the sum by the 

number indicated and add the numbers to determine your Sleep, Activity and 

Nutrition scores. Then total each tenet to learn your Performance Triad Score.)

How has your health improved? Mark all that apply.

 I am able to make better decisions while under stress.

 I feel more rested when I awake.

 I choose healthy snacks more often.

 I am eating breakfast more often. 

 I have increased my physical performance.

 I workout with a partner more often. 

The principles of the Performance Triad 

are based on scientific research. They are 

designed to help you optimize your health 

and performance. Revisit those modules 

that will help you maintain your readiness.

SURVEYING YOUR HEALTH

How did you score? (circle)

Sleep 3–6 7–13 14–15

Activity 3–6 7–13 14–15

Nutrition 3–6 7–13 14–15

Combined 9–20 21–40 41–45

in-depth

Over the past 30 days, how well did you 

meet each of these targets?

(circle and for each red give yourself 1 point. For each yellow, give 

yourself 3 points. For each green, give yourself 5 points.)

Sleep

On average, how many 

hours of sleep do you get 

in 24 hours?

4–5 6 7–8+

How would you rate your 

satisfaction with your 

sleep?

Poor Fair Good 

How is your energy after a 

full nights sleep? Poor Fair Good Sleep score

___x 1 ___x 3 ___x 5 =___

Activity

Restistance Training

 sessions per week 0–1 2 2+

agility

Steps per day <10,000 10,000–

14,999 15,000+

Aerobic activity

minutes per week

<150

moderate

150

moderate

150 moderate

+75 vigorous

Activity 

score

___x 1 ___x 3 ___x 5 =___

Nutrition

How many days per week 

have you eaten six to 

eight servings of fruits and 

vegetables?

< 3 4–6 7

How many times per week 

did you eat breakfast? < 3 4–6 7

How often are you having 

a healthy snack 30-60 

minutes after a strenuous 

exercise session?

<25% 

of the time

25–50%

of the time

75–100%

of the time Nutrition 

score

___x 1 ___x 3 ___x 5 =___

162 163
Sleep, Activity, and Nutrition

Professional

“Man is the fundamental instrument in 

war; other instruments may change, but 

he remains relatively constant.” 

 — General George C. Marshall, 1933

“...Nothing is more conducive to keeping an 

army in good health and spirits than exercise; 

the ancients used to exercise their troops every 

day. Proper exercise, then, is surely of great 

importance for it preserves your health in 

camp and secures your victory in the field.”

 — Niccolo Machiavelli, The Art of War, 1521

“No nation has ever survived, and no nation ever will 

survive, whose people are not physically, mentally, 

and morally fit for survival.” 

— U.S. Army Training Manual No. 1 (1922)

“The preservation of a Soldier’s health should be the 

commander’s first and greatest care.”

— Regulation for Order and Discipline of the Troops, 1779

“The Soldier’s health must come before economy 

or any other consideration.” 

— Napoleon, 1813

The Voices of Leadership

The strength of our nation is 

our Army. The strength of our 

Army is our Soldiers. 

 — General Ray Odierno

“

”

“We must also begin to view health as more than 

simply healthcare, and transition the Army to an 

entire system for health that emphasizes the 

performance triad—sleep, activity and nutrition—

as the foundation of a ready and resilient force.”

— The Army Posture Statement, 25 March 2014

“A pint of sweat will save a gallon of blood.”

— General George S. Patton, Jr., 1942

“The stamina and strength which the defense 

of liberty requires are not the product of a few 

weeks’ basic training or a month’s conditioning. 

These only come from bodies which have been 

conditioned by a lifetime of participation in 

sports and interest in physical activity...Our 

growing softness, our increasing lack of physical 

fitness, is a menace to our security.”

— President John F. Kennedy

module

23

164 165
module

24 OPORD FOR LIFE!

SOLDIERS

Once a Soldier, Always a Soldier ... A Soldier for Life!

OPORD for Life!

in-depth

DID YOU

KNOW?

As we continue to reshape and strengthen our Army ... be assured that the Army 

will not waver in its commitment 

to take care of Soldiers, Civilians, and 

their Families. I want the Army to remain 

an institution in which each of you is 

proud to serve and with which you 

are proud to stay connected.

“

Raymond T. Odierno

”

General, 38th Chief of Staff

United States Army

Congratulations! Your commitment to your readiness and health is 

commendable. What improvements have you noticed in your energy levels, alertness, and your ability to focus throughout the day? Which sleep, 

activity, and nutrition goals have you met? Take time to reflect and journal 

the barriers that you have overcome. 

As the Performance Triad becomes more embedded in your OPORD for 

Life, your health and quality of life will continue to improve. As a Soldier 

you are the Strength of Our Nation.

You are a Warrior and a member of the United States Army. There are 

many military programs designed to help you realize your dreams, and 

complete your education. Performance Triad is a lifestyle change designed 

to improve the health and vitality of the Army. Take command and control 

of your life today.

Over 1000 Soldiers are discharged each 

year for failure to meet height and weight 

standards. Look to your left and right ... 

use the Performance Triad to coach, mentor 

and teach one another how to maximize 

performance by making healthier choices. 

We can complete the mission together.

We are Professional Soldier Athletes.

166 167
module

242 OPORD FOR LIFE!

SLEEP

Soldier Benefits

Unit Benefits

ACTIVITY

NUTRITION

7–8 hours/day

Dark, cool and 

quiet place

Caffeine free 6 

hours before bed

10,000 steps/day 

+5,000

2–3 days resistance 

training/week + 1 

day agility training

150 min Moderate 

+ 75 Vigorous

8 servings fruits 

& vegetables/day

Refuel after 

strenuous exercise

• Enhanced quality of life

• Readiness and resiliency

• Improved health and survivability

• Controlled weight management

• Increased aerobic capacity, energy, 

strength, endurance and speed

• Improve professional competence

• Better relationships

• Improved decision making

• Improved planning skills

• Shorter injury recovery periods

• Improved Unit readiness and 

resiliency

• Leader development

• More robust training opportunities

• Improved task performances

• Improved unit cohesion

• Less behavioral health referrals

• Accident reduction

• Fewer serious incident reports 

• Reduced sick-call losses

TARGETS

Targeted Changes Increase Stability

in-depth

UNCLASSIFIED

Operation Order xx-xxx, (HQDA rollout of the Performance 

TRIAD for Life)

(U) REFERENCES: See the reference section

(U) TIME Zone Used Throughout the OPORD: DAILY 

1. (U) Situation. Obesity affects the health of 12% of our 

force, while another 66% of Soldiers are overweight and 

prone to musculoskeletal injury. 

2. (U) Mission. On order, Soldiers will leverage OPORD for 

life to increase their physical, cognitive and emotional 

dominance. Soldier optimization will ensure that the Army 

remains fit to fight and win our nation’s wars. 

3. (U) Execution. Daily. Sleep 7–8 hours. Discontinue caffeine 6 hours prior to bedtime. Take a minimum of 10k 

steps per day, add 5,000 steps if you can. Perform resistance training at least twice a week and add 1 session 

of agility training. Get at least 150 minutes of Moderate 

aerobic exercise per week, add 75 minutes of Vigorous 

exercise if you can. 

4. (U) Sustainment. Health is the new way forward. Small 

changes in your daily activity will lead to sustainable 

results in your health, stamina, cognition, and weight loss 

goals. The ones you love most are depending on your 

strength to provide for their future. 

5. (U) Command and Signal. Every Leader. Every Soldier. 

DISTRIBUTION: Total Army.

168 169
module

24

resources

Sleep, Activity, and Nutrition

Professional

Read This!

• CJCS White Paper: America’s Military — A Profession of Arms: 

http://bit.ly/ProfArms_Paper

• Profession of Arms — Military Review Special Edition 2011: 

http://bit.ly/POA_Mil_Review 

Watch This!

• The Profession of Arms Official Video: 

http://bit.ly/POA_Video 

Explore This!

• Center for the Army Profession and Ethic Website: 

http://cape.army.mil/

The Profession of Arms

The Army is an American Profession of Arms, a vocation comprised 

of experts certified in the ethical application of land combat power, 

serving under civilian authority, entrusted to defend the Constitution and the rights and interests of the American people.

The Professional Soldier

An American Professional Soldier is an expert, a volunteer certified 

in the Profession of Arms, bonded with comrades in a shared 

identity and culture of sacrifice and service to the nation and the 

Constitution, who adheres to the highest ethical standards and is 

a steward of the future of the Army profession.

Learning Objectives:

1) Discuss your plans for incorporating the Performance Triad into your 

long-range plans.

2) Identify opportunities to introduce the Performance Triad Tenets and 

the lessons you have learned to others.

Module 24: Leader’s Guide

PRACTICAL EXERCISE OPTIONS:

AAR:

PREPARE

OPTIONS FOR GROUP DISCUSSION

 Review modules on the Professional Soldier-Athlete (PSA), Goal Setting, 

and Sticking to the Plan.

 Review recommended resources.

 Conduct a back brief of the Performance Triad for Life OPORD.

 Discuss how Soldier optimization improves Unit readiness.

 Discuss ways to help other Soldiers improve their health.

 Identify and map out 1, 6, and 12 month goals. 

 Identify and map out your long range goals for 5+ years.

 Identify potential barriers and develop contingencies.

 Identify the types of support tools that you would need to meet your goals.

 Align desired celebrations to interim goals.

 Do Soldiers understand the principles of the Performance Triad? 

 How well were Soldiers able to stick with their plans?

 What motivated them to stay the course?

 What were some common challenges?

170 171
» WARRIOR CHALLENGES

172 173
Building Esprit-de-Corps Building Esprit-de-Corps

WARRIOR CHALLENGES

BASELINE TESTING

Establish a baseline and track it! You can’t measure improvement if you 

don’t know where you started. Start with some “baseline” events with 

easily accessible standards for age that you can use for comparison.

The APFT is a great example, but don’t limit yourself to this alone. Try the 

Navy Fitness Test or the Marine Combat Fitness Test to challenge yourself 

to a different standard. Use 1, 3, or 5 repetition maximum powerlifts to 

test your strength.

ORGANIZING INDIVIDUAL, TEAM AND UNIT CHALLENGES

These challenges can be done individually or as a team. 

Individual Challenges:

These are designed to be done on their own but can also be done in a 

group to receive immediate feedback. 

Team Challenges:

» Option 1: Break down the challenges into distinct pieces. For 

example, if you have a team of 3 and the challenge is a Sprint 

Triathlon, you can have 1 person swim, 1 bike and 1 run.

» Option 2: Form teams of 8–10 that perform the entire event, but 

score only the best 4 or 5 towards the challenge score (see Army 

Ten Miler team rules: http://bit.ly/ArmyTenMiler).

Unit Challenges:

You can challenge larger groups, for example Company, Battalion or even 

the whole Brigade. Combine several of the individual/team challenges and 

track them over time. Add points to each challenge and the group with the 

most “points” win.

WARRIOR CHALLENGES

Warrior Challenges Warrior Challenges

Take a Warrior Challenge! This area of the guidebook has 26 challenges 

for you and your team to choose from. You can challenge yourself, your 

team, or a unit such as a company, battalion or even a Brigade!

Unit challenges are highly motivating and build esprit-de-corps. They can 

also push you to dig deep and achieve what seems difficult. They can help 

train you to find the mental, emotional and physical reserve when you are 

in harms way.

Always remember, though, to be careful and stay safe. Do your risk assessment and treat it like any other training event. Check your ego at the door 

and don’t push it when your body is in pain. Have fun, but be smart and 

remember, Safety First!

174 174 175
WARRIOR CHALLENGES

Score to Perform! Score to Perform!

SCORING SUGGESTIONS 

Here are some suggestions to score your events and make them even 

more competitive and fun.

Individual and Team Events

Score each participant in a rank order fashion. For example, whoever finishes first is given a score of “1.” The next person is then given a score 

of “2,” and so on. If you have 10 people in your squad or group, you 

will have 10 total scores ranging from 1 to 10 (you can also assign the 

scores the other way: 10 for the first and 1 for the last).

Ensure you have rules for tie-breakers for each event! 

Then collect points over the next 6 months using a combination of 

challenges.

Unit Challenges

For Company, Battalion or Brigade challenges, establish a point system 

for the different events. We recommend choosing multiple challenges and 

assigning points for each event.

You can assign different levels of points for the level of difficulty for each 

event and for performance levels. Also, provide points for participation 

and completion of particular events. At the end of all the events, add 

them up for the final winner!

A proper scoring system is important to help ensure each Soldier has 

an opportunity to participate and contribute to the unit’s success, while 

not being intimidated by the challenges. This way, you can all celebrate 

together while inspiring teamwork, building camaraderie and reinforcing 

the Warrior Ethos of the American Soldier.

I will always place the mission first.

I will never accept defeat.

I will never quit.

I will never leave a fallen comrade.

— The Warrior Ethos

176 177
Challenge Description Level 

(Individual, Team)

SOF THOR-3 

Deadlifts 3-repetition Max Deadlifts Individual

Shuttle Run 300m shuttle run Individual

Rope Climb 3 rope climbs (15ft) Individual

Run 5K/10K/10 mile/

13.1 mile/26.2 mile Individual, Team

Burpees 7 minutes of Burpees Individual, Team

Powerlifting 1-repetition maximum of bench 

press, Deadlift, Back Squat Individual, Team

Sprint Triathlon Swim 500 M/Bike 12 miles/

Run 5k Individual, Team

Swim 15 consecutive minutes 

for distance Individual, Team

Ground to 

Overhead

30 reps for time with 

a goal weight of 

[Soldier’s body weight x .75]

Individual

Navy Seal PT 

Test

Swim 500 yards; 2 min pushups; 2 min situps; Max rep 

pull-ups; Run 1.5 miles

Individual

Marine Combat 

Fitness Test

880 yard run, 30 lb ammo lift, 

300 yard maneuver run Individual

Obstacle 

Course

Design an obstacle course 

(suggested one in FM 7-22) Individual, Team

1946 Army 

PT Test 

Try the WWII standards!

http://bit.ly/1946ArmyPT Individual

WARRIOR CHALLENGES

Weekly Challenge Options Weekly Challenge Options

Challenge Description Level 

(Individual, Team)

“Double

Marathon”

Get 104,800 steps in one 

week (that’s 2 marathons!) Individual

Medicine Ball 

Throw

20 lb vs. 14 lb 

(scored by distance) Individual, Team

Walking Lunge 400m walking lunge (time) Individual, Team

Ranger Bench 

Press

Max repetition bench press at 

a goal weight of the Soldier’s 

body weight

Individual

Ranger Run 5 mile run 

(Goal = under 40 minutes) Individual, Team

Ranger 

Deadlift

Max repetition deadlifts at a 

goal weight of [Soldiers body 

weight x 1.5]

Individual

Kettlebell Push 

Press

100 Kettlebell Push Press 

35lb for time Individual

Row Rowing Machine

5 kilometers for time Individual, Team

Ruck March 4/8/12 mile ruck march with 

35lb minimum load Individual, Team

Bike 6/12/25 miles Individual, Team

Core Challenge Longest time in 4 plank positions (front/side x2/bridge) Individual, Team

Pull-ups Max repetition pull-ups Individual

Functional 

Fitness

 Workout

400m Run, 21 goblet squats 

(53lb kettlebells), 

12 pull-ups- 3 Rounds 

Individual

178 179
Rewards and Recognitions

This area will help you reward individual and team efforts and get recognition for the great things your unit has done!

Rewards

» Major General Aubrey ‘Red’ Newman Award (Forscom Reg 215-8): 

Given to a Soldier who has demonstrated the “ability to mentor, 

coach and/or counsel, subordinates they directly supervise over a 

period not less than 6 months, and include a measurable impact 

their abilities had on a team, squad, section, branch, directorate, 

platoon or unit.”

» Army Achievement Medal for the organizer or winner of the challenges for the unit.

» 3 or 4 day pass or a Certificate of Achievement for the winner of an 

individual/team event.

Recognition

» Performance Triad Streamer.

» Enlist your PAO to help develop stories and postings for social 

media sites or a news article in your local paper.

RESOURCES

Read This!

» FM 7-22: Chapter 7-Execution of training; Chapter 9-Strength and 

Mobility Activities; Appendix E: Obstacle Negotiation

» FORSCOM Regulation 215-8

» 1946 Army PT Standards: http://bit.ly/1946ArmyPT

Explore This!

» www.ArmyPRT.com

» United States Marine Corp Combat Fitness Testing: 

http://www.marines.com/becoming-a-marine/how-to-prepare/cft#

» Army Wellness Centers: http://bit.ly/ArmyWellnessCenter 

WARRIOR CHALLENGE

The Finish Line The Finish Line

You can also give other non-fitness “bonus” points for promoting health 

and wellness.

Bonus Points:

» Attendance at training events and lectures that promote health

» Army Wellness Center Visit: points for individuals that schedule a 

visit to determine your baseline fitness level. They can measure 

your body composition and determine your aerobic capacity

» Greatest % weight loss

» Greatest % gain on the weight lifting portion

» Family Involvement—double the points for involving Family members 

in any of the challenges

» Submit videos, photos or essays on the meaning of being a member of the Profession of Arms, Professional Soldier Athlete and the 

role of the Performance Triad

» Submit new cadence calls that incorporate the meaning of being a 

member of the Profession of Arms, Professional Soldier Athlete and 

the role of the Performance Triad

» Submit stories on how an individual’s or unit’s health and performance improved by following the Performance Triad curriculum

» Lead, organize or participate in a community “fun run,” health fair 

or other local event

Navy Seal Physical Screening Test Standards

PHYSICAL SCREENING TEST MINIMUM AVERAGE OPTIMUM

Swim 500 yards breast or side stroke 12:30 10:00 09:30

Push-ups in two-minutes 42 79 100

Sit-ups in two-minutes 50 79 100

Pull-ups no time limit 06 11 25

Run 1.5 miles 11:00 10:20 09:30

180 181
websites

Use the following website for more information on Sleep, Activity, and 

Nutrition as well as other resources.

Army Medicine: http://www.armymedicine.mil Army Medicine is your 

one stop location for information about the Performance Triad, public 

health catalogs of training and education materials, links to social media 

outlets, .links to Army and DoD resources on wellness, health, fitness, and 

resilience (such as the Ready and Resilient Campaign www.army.mil/

readyandresilient).

ArmyFit: ArmyFit is an interactive social media resource to help Soldiers 

and Families reach their health and wellness goals. • Create a profile, set up connections such as “Performance Triad” group 

to get daily blog, and enter or sync your fitness data.

• Under “My Programs”, you can review your plan, enter weight, activity, 

workouts, food, earn achievements and get support.

• Take the GAT 2.0 and view your results and recommendations as well 

as your RealAge®.

• Topics on Emotional, Social, Family, Spiritual, and Physical dimensions 

for overall health.

H.E.A.L.T.H.: The Healthy Eating Activity Lifestyle Training Headquarters is 

a web and smartphone app that helps promote performance nutrition and 

exercise. • Exceeding the standards: The optimal goal for Soldiers is not just to 

meet the standards of weight and fitness, but to exceed the standards 

(achieve better than standards) to ensure compliance at 

all times.

• For the Family: Civilian Family Members can use the program to lose 

weight, reduce body fat, improve fitness, improve overall health, and 

support their Soldier in meeting the guidelines in the AR 600-9.

• Enhancing Personnel Readiness & Warfighter Performance:

A primary online resource for proper nutrition and physical fitness 

information needed to ensure personnel readiness and increase their 

Warfighter performance.

• Army H.E.A.L.T.H. Anywhere: Visit armyhealth.pbrc.edu on your mobile 

phone or tablet to experience H.E.A.L.T.H. mobile.

182 183
websites

Operation Live Well: A DoD program that promotes community health and 

focuses on integrative wellness, physical activity, sleep, nutrition, tobaccofree living, and mental wellness.

• Improve health and wellness of the entire community. This website 

contain a set of tools, resources and original content like cookbooks, 

which you can use to adopt or maintain a healthy lifestyle.

• Offers inspirational blog posts and community-wide social media 

engagement.

• Health tools include online tools and mobile applications that can 

help guide, track and measure your journey to wellness: http://www.

health.mil/Military-Health-Topics/Operation-Live-Well/Health-Tools

United States Army Public Health Command: (USAPHC) The U.S. Army 

Public Health Command promotes health and prevents disease, injury and 

disability in Soldiers and retirees, their Families, and Army civilians, and 

provides veterinary services for the Army and Department of Defense. 

• Healthy Living

• Active Living

• Alcohol and Substance Misuse

• Behavioral Health

• Health Promotion and Education

• Men’s Health

• Nutrition

• Oral Fitness

• Performance Triad

• Responsible Sexual Behavior & Health

• Sleep

• Soldier Medical Readiness Campaign

• Tobacco-Free Living

• Women’s Health Portal

See Technology Section for list of Smartphone Apps 

Visit: http://bit.ly/OperationLiveWell-tools

Human Performance Resource Center (HPRC): HPRC is an online, onestop clearinghouse for evidence-based information and key resources 

to help Warfighters and their Families in all aspects of performance to 

achieve total fitness and, ultimately, human performance optimization.

• HPRC translates evidence-based materials on various aspects of 

performance, creates materials on specific topics, and highlights 

existing resources. Users can go to any HPRC domain and find 

pertinent information—anything from brief downloadable “recipe/

tip cards” to longer pieces that address specific topics. Each domain 

has unique information related to its subject area, many related 

specifically to the military.

• Sleep Education Along with nutrition and exercise, sleep is one of the 

three pillars of a healthy lifestyle. http://bit.ly/healthysleepbasics

• Mind Tactics addresses topics such as mental focus/toughness, 

resilience, relaxation, stress management, getting the best sleep, and 

alcohol, tobacco, and drugs.

• Nutrition has topics such as nutrition basics, alerts, resources, 

interactive tools, and “Fighting Weight Strategies.”

• Check out the special section, Operation Supplement Safety, to learn 

in-depth information about dietary supplements and how to choose 

them wisely.

Physical Fitness covers topics such as physical training and exercise, 

injury prevention, weight management, fitness tools, and resources for 

women.

Total Force Fitness highlights information and resources on total fitness, 

bringing together all the above domains to help Warfighters develop 

resilience and optimal performance, as well as integrative performance 

enhancement programs and practices, and detailed strategies for pain 

management.

Family & Relationships includes topics such as relationship enhancement, 

family resilience, deployment phases, family nutrition and physical fitness, 

many geared towards the specific needs of military families.

Environment contains information that will help users perform optimally in 

extreme conditions of heat, altitude, aerospace, water, and more.

websites

184 185
QR codes

HPRC-Family 

Nutrition

Family Eating Habit

HPRC – Nutrition 

HPRC – Program 

Guide

HPRC – PT Videos_

Module 9 

HPRC – Verticalcore

MFT (Module 15)

Never Give Up

Overcoming 

Obstacles 

(module 15) 

Personalize Nutrition 

HPRC

HPRC – Mind Tactics 

Stress

PT Tools App 

R2C Module 15

R2C – main 

ARP6-22

Scanpg – Sports

Nutrition 

War Fighting 

Nutrition 

Fuel for Performance

Acsmpublic 

7 Min Workout

Army Fit

Army Medicine

Army Fit Workouts

Army Fit Goal Setting

Army Health

CAPE 

(Module 1)

Changing Eating 

Video

CSF2

Eat Healthy tips

Eating on Budget

Food Nutrition News 

Goal Setting 

(Module 15)

Setting Goals 

Goal Setting 2 

Goal Setting 2_15 

Health David 

Bitterman 

Healthy Family 

Matters 

Healthy Sleep Basics

HPRC Program 

Guide

QR codes

186 187
Eating Right poster

Soldier Nutrition 

Urine Chart 

Motivational 

Interview 

Motivational 

Interview – overview 

Motivational 

Interview – 1 

Motivational 

Interview – 2 

Motivational 

Interviewing

Operation Live Well

POA Mil Review 1 

POA Video

Professional Arms 

Paper (Module 1) 

QR codes

Extrinsic Rewards

Get Enough Sleep 

Not Recover

Sleep Loss

Take Naps 

Loss of Sleep 

Mind Body Skills

Sleep Tactics

Sleep Well poster

Dr. Dement video

HPRC – Caffeine 

Gum 

Assess Sleep Need

Sleep Deployment 

Army apd

Catch Up on Sleep 

Caffeine Info

Stay Alert gum 

Calculate Energy 

Rations 

Calorie Burn 

Calculator

Burn Per Hour 

QR codes

188 189
notes notes

190 191
notes notes

192 193
notes notes

194 195
LEARN MORE ABOUT THE PERFORMANCE TRIAD:

SLEEP, ACTIVITY, AND NUTRITION

AT HTTP://ARMYMEDICINE.MIL

Approved for public release, distribution unlimited.