A how-to plan to improve your health with Sleep, Activity, and Nutrition.

Performance Triad

The Total Army Family Challenge
Table of Contents

Table

Sleep, Activity, and Nutrition

4

11

26

36

47

58

70

75

81

An Unstoppable Force: The Total Army Family

Physical Fitness And Health

Cognitive Fitness And Health

Emotional Fitness And Health

24/7 Society

Social, Family, Spiritual Success

Maintain Your Edge

The Total Army Family Challenges

Resources

4

The Total Army Family is a crucial CHAPTER CONTENTS

source of strength and support 

for the Nation’s Soldiers. Being 

unstoppable requires a combination 

of physical, emotional, cognitive, and 

spiritual health in order to maintain 

your edge and thrive over the long 

haul.

Module 1

Module 2

Introduction

Performance Triad 

Goals
Performance TRIAD

Be

The Total Army Family is one of the Military’s greatest assets. Army Families 

and DA Civilians are making sacrifices every day to support Soldiers in 

the defense of the Nation. Throughout history the Total Army Family has 

demonstrated willingness to support Soldiers and has answered the call 

during difficult times. 

Now, more than ever, we need the Total Army Family to lead the Nation 

in health. The Total Army Family is battling the same health threats as 

the Nation—obesity, diabetes, and chronic diseases such as heart 

disease and stroke. The Total Army Family can reverse the trend 

and lead the way for an entire Nation to always be able and 

ready to take on the challenges and threats that it may face.

We have a tremendous opportunity...where 

people are making decisions on how they sleep, 

how active they are and what they eat. And we 

believe right now the tipping point in the United 

States is our ability to help improve the health 

of our nation”

module

1 INTRODUCTION

5

- Lt. Gen. Patricia Horoho, Army Surgeon General. Aug 22, 

2013 Fireside Chat on Moving Towards a System For Health. 
Performance TRIAD

6 

As a member of the Total Army Family you have the 

ability to influence your Family’s health and lifestyle 

choices. You are a powerful force to ensure optimal 

health and your Family’s continued well-being. 

Your day is filled with many responsibilities, both 

inside and outside of the home. Caring for your family 

often limits the time you have available to work on 

your own health and wellness goals. Getting quality 

sleep at night, being physically active throughout the 

day, and eating healthy meals can help you manage 

your busy lifestyle and inspire your family to adopt 

healthy behaviors.

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!

The Performance Triad contains practical 

information and resources on how to fit healthy 

sleep, activity, and nutrition into your everyday life.

6 

module

1 INTRODUCTION
Performance TRIAD

7 

As a member of the Total Army Family, 

you are a dynamic individual who 

supports and serves alongside the 

Nation’s brave men and women in 

uniform. Achieving and maintaining 

good health is key for carrying out your 

day-to-day activities. Getting quality 

sleep, staying active, and improving 

nutrition are the three components 

of the Performance Triad that will 

help you and your family’s well-being. 

The seven target behaviors listed 

here are the Performance Triad goals 

you should strive to accomplish. 

Performance

Triad Goals

module

2 PERFORMANCE TRIAD GOALS
Performance TRIAD

8 

Sleep - Your Secret Weapon to a Better Day!

SLEEP is the secret weapon to looking better, feeling better and 

performing better every day. Most adults need 7-8 hours of sleep; 

Motivational Moments:

Better sleep will help make your day go much more smoothly. It may 

also help you:

• Get to work on time

• Have more energy to handle your job

• Have more energy to devote to your family

• Have a well-rested physical appearance

DID YOU

KNOW?

SLEEP

ACTIVITY

NUTRITION

HEALTH

• More sleep leads to quicker reaction times and 

improvements in decision making.

• Fewer than 4 hours of sleep increases the 

chance of feeling depressed.

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

job.

• Loss of sleep affects your physical performance. One study showed 

that after 4 days of poor sleep, participants lost an average of 20 

lbs of strength in the bench press.

• Sleep loss can reduce your stamina, endurance and energy levels 

during the day.

• 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.

module

2 PERFORMANCE TRIAD GOALS

• Adequate sleep increases your driving awareness

• Studies show getting adequate sleep before a test increases the likelihood 

of scoring a higher grade
Performance TRIAD

9 

Activity - Be Stronger, Faster, and Fitter to Get the Job Done!

DID YOU

KNOW?

SLEEP

ACTIVITY

NUTRITION

HEALTH

• Routine physical activity helps you get better, 

more regular sleep.

• Watching television and using a computer at 

night can prevent you from getting quality sleep.

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

decrease performance.

• Regular physical activity helps improve the symptoms of 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.

The key word to achieving a healthier lifestyle is: ACTIVITY. Aim for 

aerobic activity, resistance training, and agility training each week.

Motivational Moments:

Staying active will not only improve your physical health, but also boost 

your self-image. Regular activity:

• is linked with improved sleep and increased life expectancy

• reduced the risk of chronic diseases and common injuries

module

2 PERFORMANCE TRIAD GOALS
Performance TRIAD

10 

Nutrition - fuel to keep you going all day!

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, such as fruits and vegetables, can improve 

feelings of emotional well-being.

• A well balanced diet that includes regular meals and snacks, as 

well as post-workout fueling, can help improve energy and overall 

physical performance.

• Compared to those with a normal weight, being overweight has 

been related to increases in musculoskeletal injury, illness and 

healthcare costs in the military healthcare system.

A balanced diet provides your body with the NUTRITION it needs to 

get through the day. It is especially important to refuel after exercising 

and to eat at least 8 servings of fruits and vegetables per day.

Motivational Moment:

• Shopping at the local farmers market will not only provide you and 

your family with fresh food, it is also easy on the wallet!

• A diet full of unhealthy, processed foods can lead to symptoms of 

depression and fatigue.

• Being overweight has been related to increases in physical injury and 

illness.

module

2 PERFORMANCE TRIAD GOALS
11 

Army Families, Retirees, and DA 

Civilians need strength and fitness 

to power through long days filled 

with activities and responsibilities 

at home, work or at school. Healthy 

sleep, activity, and nutrition combine 

to optimize physical health and 

strength.

CHAPTER CONTENTS

Module 3

Module 4

Module 5a

Module 5b

Module 6

Quick and Dirty Guide 

to Goal Setting 

Strength Training 

Basics

Eat to Support the 

Tasks Ahead

Ripped or Ripped Off?

Sleep like the Pros
Performance TRIAD

Have you ever set a goal you intended to work 

towards, but ended up falling short? Well, 

you’re not alone. With every new year millions 

of people make New Year’s resolutions and 

many give up on their goal before February 

is over.

GOAL SETTING

12 

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: Determine how you will measure your progress towards 

reaching your goal.

Attainable: Choose a goal that you have the skills and abilities to achieve. 

In other words, select a goal that is challenging but within your grasp.

Realistic: Consider the time, money, resources and skill level needed to 

successfully achieve your goal. 

Time-bound: Set a deadline to achieve your goal using a reasonable 

timeline.

S M A R T

Specific Measurable Attainable Realistic Time-bound

SET A SMART GOAL 

 The Quick and Dirty Guide to

However, no matter the time of year or the 

goal, the first step to achieving any ambition 

is to be as specific as possible in defining 

what you want to achieve. This is known as 

setting S.M.A.R.T. goals.

module

3 QUICK AND DIRTY GUIDE TO GOAL SETTING
Performance TRIAD

13 

Stick 

To It!

It’s been said that the “best laid plans of mice 

and men often go awry.”1 When you set a 

goal, you can be sure you’ll face challenges to 

achieving it, no matter how SMART it may be. 

Here are some tips to help you stay on track 

as you work towards your goal.

▪ Have a big goal in mind? Set smaller, shortterm goals that will lead toward your longterm goal.

▪ Find some motivation. Set up a reward for 

yourself when you reach a milestone and 

when you achieve your goal. Make sure your 

reward doesn’t compromise your progress.

▪ Track your progress. Get a calendar and mark 

the days you completed steps towards your goal 

(e.g. days you worked out at the gym) or keep a 

journal documenting your progress.

▪ Enlist your friends. Think about ways your 

family and friends can support you. Whether 

it’s encouraging words, babysitting, or working 

out together, support from a loved one can go 

a long way.

▪ Keep your goal in view. Set up visual cues to 

remind you what you want to achieve and the 

specific steps you will take to complete your 

goal. Some examples include setting an alarm 

on your phone for your new bedtime, bringing 

your gym clothes to work with you, and preparing 

your lunches for the week ahead of time.

▪ Handle setbacks head on. If you’re falling 

behind with your goal, don’t be afraid to regroup 

and set a more realistic goal for yourself. Take 

time to reevaluate your resources and set a new 

SMART goal.

1 Robert Burns, To a Mouse (1785)

Here are some examples of how to make a S.M.A.R.T. Goal.

I will go to bed 

earlier each night.

I want to get in 

better shape.

I will eat more fruits 

and vegetables for 

each meal.

I will go to bed no 

later than 11pm for 

at least 3 days each 

week.

I will take at least 

2 cardio exercise 

classes at my gym 

each week.

I will eat at least one 

serving of fruit for 

a snack or dessert 

from Monday to 

Friday.

SMART Goal

Goal Goal Goal

SMART Goal SMART Goal

module

3 QUICK AND DIRTY GUIDE TO GOAL SETTING

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Choose one area of the 

Performance Triad that you 

would like to work on the most 

(Sleep, Activity, Nutrition).

Set a SMART goal in that target 

area.

Find an accountability partner to 

help you with your SMART goal.

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Strength Training

14 

Strength Training

module

4 STRENGTH TRAINING BASICS activity

Strength and resistance training can benefit you in 

many ways, no matter your age, gender, or ability level. 

Resistance training not only increases strength but can 

also help you lose weight, prevent certain diseases and 

conditions, and improve your emotional well-being. 

The Centers for Disease Control and Prevention (CDC) 

recommends at least 2 days of muscle-strengthening 

activities per week to achieve positive health 

outcomes. If you aren’t already doing so, consider 

adding resistance exercises (or a muscle-strengthening 

routine) to your physical activity plan. You don’t need 

to live at the gym to feel the burn. There are countless 

activities you can do that are challenging, rewarding, 

and fun!

Benefits of Strength/Resistance Training

▪ Increases bone density to prevent fractures, 

osteoporosis, and arthritis.

▪ Maintains muscle mass as you age.

▪ Increases metabolism to help burn more calories for 

weight loss or weight maintenance.

▪ Lowers blood pressure and cholesterol to reduce the 

risk of heart disease. 

▪ Reduces risk of injury during activities.

▪ Improves self-esteem and lowers risk of depression.
15 

module

4 STRENGTH TRAINING BASICS activity

Strength training is a 

fundamental part of your 

physical fitness. Perform 

strength training 2–3 times 

per week using all 7 major 

muscle groups to develop 

the strength you need.

Try the exercises listed 

to build strength.

PUSH

>> Push-Ups >> Bench Press PULL

>> Rowing >> Carrying

vertical Push

>> Overhead Press

>> Pike Push-Up
16 

module

4 STRENGTH TRAINING BASICS activity

vertical PuLL

>> Pull-Ups

SQUAT

>> Dumbbell Squat >> Body Weight Squat

LUNGE

>> Bulgarian >> Standard Deadlift CORE

>> Side Plank >> V-Up >> Bridge >> Supine Twist

(CONT.)
Where to Start

The American College of Sports Medicine 

(ACSM) recommends the following for 

healthy adults:

▪ Perform 1 set of 8-12 repetitions for the 

major muscle groups.

▪ Avoid back-to-back days of musclestrengthening activities, especially if they 

target similar muscle groups.

▪ Always check with your health care provider 

before beginning an exercise program.

17 

Ways to Get Resistance Training

The ACSM defines resistance training as 

“a form of physical activity that is designed 

to improve muscular fitness by exercising 

a muscle or muscle group against external 

resistance.” The following are examples of 

resistance training:

▪ Free weights (e.g. dumbbells, barbells, 

medicine balls, kettlebells)

▪ Weight machines

▪ Body weight (e.g. push-ups, sit ups, tricep 

dips, squats, lunges)

▪ Resistance 

bands

▪ Lifting objects 

(e.g. soup cans, 

water jugs, 

heavy boxes)

▪Some yoga 

moves, like 

plank or chair

Resistance Training for Older Adults

If you’re an older adult (age 65 and over), 

resistance training is especially important. 

Studies show that resistance training can 

improve balance and range of motion, which 

may lower the risk for falls and limited 

mobility. Additionally, performing resistance 

training may help manage signs and 

symptoms of current conditions like arthritis 

and diabetes. Aim for 2-3 days of musclestrengthening activities per week. If you are 

having trouble walking or have experienced 

a fall, also include balance training for 3 or 

more days each week.

The National Institutes of Health’s (NIH) 

Go4Life campaign is a great resource for 

physical activity information. There you’ll find 

tips for staying active and exercises you can 

try that will fit your lifestyle.

▪ http://go4life.nia.nih.gov/

▪ Go4Life Exercises 

ADVANCED

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Perform a strength/resistance 

training routine 1-2 days per 

week for 4 weeks. Need ideas? 

Check out The American Council 

on Exercise Workout Library.

Perform a strength/resistance 

training routine at least 2 days 

per week for 8 weeks.

Perform a strength/resistance 

training routine at least 2 days 

per week for 12 weeks.

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module

4 STRENGTH TRAINING BASICS activity
18 

It’s not just about what you eat...

it’s about when you eat, too!

Proper nutrition includes eating to support 

daily tasks and workouts, ensuring that you 

are properly fueled and hydrated for anything 

your day brings.

Fueling with the right amount of Carbohydrate,

Protein, and Healthy Fats promotes energy, 

endurance, stamina, and muscle growth. 

Benefits of proper fueling include:

▪ Maintaining a healthy weight.

▪ Decreasing your recovery time from an 

exercise session or strenuous activity.

▪ Developing and maintaining stronger and 

healthier muscles.

Eat To Support the Tasks Ahead

Your plate should be similar to the plate above EVERY MEAL, EVERY DAY!

18 

module

5a nutrition

EAT TO SUPPORT THE TASKS AHEAD
Plan your meals like you plan your workouts! A 

plan for eating and hydrating before, during, and 

after physical training is essential.

Pre-Workout: Don’t start your workout on an 

empty tank! 

▪ Eat a snack or small meal 2-4 hours before exercise. 

▪ Drink 2-3 cups of water approximately 2-3 hours prior to 

exercise.

▪ Fuel early morning workouts with 8-16 ounces of sports 

beverage, a piece of fruit, toast, or another light snack.

During: Finish the workout as hard as you started!

▪ Most people don’t need anything other than water during 

exercise lasting less than 1 hour. 

▪ You can use a sports drink (containing sodium and 

carbohydrate) to replenish fluids and electrolytes after 

strenuous activity lasting longer than 60 minutes. 

▪ Energy drinks are not the same as sports drinks and 

should not be used for hydration.

Post-Workout: Recover and re-energize!

▪ Refuel and rehydrate within 30-60 minutes after 

strenuous activity.

▪ Eat a mixed fuel of carbohydrate and protein.

▪ Great post-activity muscle recovery and energy boosters 

include one of the following: low-fat chocolate milk, 

a whole-fruit smoothie made with low-fat milk and no 

added sugar, whole-grain bread with peanut butter and 

banana, or a commercial sports bar containing protein.

19 

module

5a nutrition

EAT TO SUPPORT THE TASKS AHEAD
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

Eating fruits and vegetables

can help with fluid replacement. 

20 

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 water and eat hydrating foods to replace fluid 

losses.

Foods such as watermelon, grapes, celery and 

cucumbers are great for rehydration!

module

5a nutrition

EAT TO SUPPORT THE TASKS AHEAD

ADVANCED

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Weigh yourself before and after 

your workout sessions this week 

to determine your fluid needs.

Refuel 30–60 minutes after 

strenuous exercise sessions this 

week.

Eat a snack before strenuous 

exercise sessions this week.

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nutrition

What is Your

Dietary Supplement I.Q.?

For many trying to lose weight, get ripped, or just improve overall health and 

well-being, taking a dietary supplement may seem like a quick and easy 

solution. While certain dietary supplements can be beneficial for health 

and physical performance, 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.

21 

DID YOU

KNOW?

THE GOOD

THE BAD

THE UGLY

• Creatine monohydrate has been shown to make 

small boosts in upper body strength and 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. 

• In healthy adults, 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.

• 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 have not been proven.

• 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. These include heart problems, liver failure, and death.

module

5b RIPPED OR RIPPED OFF?
Weight Loss 

Supplements 

or Energy 

Boosters

Bodybuilding

Supplements

Whole Grains

Fruits & Vegetables

Green Tea

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

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 DID YOU

KNOW?

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

BranchedChain 

Amino Acids

Try these to promote 

muscle growth

Try these for a good 

source of BCAAs

These performance nutrition food choices also provide 

vitamins, minerals, antioxidants, and fiber.

Taking a Dietary Supplement?

22 

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

Try food instead to maximize 

performance and save money!

nutrition

module

5b RIPPED OR RIPPED OFF?
Don’t waste your money or risk your healthTAKE THE QUIZ and find out how your dietary supplement rates!

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:

23 

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;” you should get more 

information or seek advice from a 

healthcare professional.

Need additional help deciding 

whether taking a supplement is worth 

it? Check out the DoD Supplement 

Classification System at: http://bit.

ly/dietarysupplementclass

Safety v.s. Benefit...

nutrition

module

5b RIPPED OR RIPPED OFF?
module

6 sleep SLEEP LIKE THE PROS!

24 

SLEEP LIKE THE

!

Sleep plays a vital role in 

maintaining a healthy body 

and mind. It helps fight 

infections and maintain 

healthy weight. Healthy sleep 

habits promote length and 

quality of sleep, both of which 

are important for your best 

performance.

Lebron 

James

12 hours

Venus 

Williams

8 hours

Nick

Foles

8 hours

Tiger

Woods

4 hours

based on article by Zach McCann (June 1, 2012). Sleep tracking brings new info to athletes. ESPN.com. 
8 Makes You Great!

Scientific studies indicate that adults need 

about 7 - 8 hours of sleep every 24 hours for 

optimal energy. In order to get quality sleep, 

establish a bedtime routine and healthy sleep 

habits.

Bedtime Routine

▪ Establish a target bedtime by backwards planning 

from the time you need to be awake.

▪ 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.

▪ Use the bathroom before bedtime to prevent sleep 

interruption.

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

▪ Finish working out at least 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).

25 

module

6 sleep SLEEP LIKE THE PROS!

ADVANCED

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Set and observe a consistent 

bed time and wake time every 

day for the next week.

Get 8 hours of quality sleep for 7 

days.

Implement a bedtime routine for 

7 days.

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26

As a leader in your family, you 

shape and carry out the many 

choices of your Family members, 

including health- and lifestylerelated choices. Together, healthy 

sleep, activity, and nutrition can 

enhance cognitive and decisionmaking abilities and set a positive 

example for loved ones.

CHAPTER CONTENTS

Module 7

Module 8

Module 9

Module 10

Spark Your Inner Fire

Sleep: The Mental 

Edge

Stay Sharp, Move 

More

Food for Thought
Performance TRIAD

module

7

Ever feel like you’ve hit the wall before you’ve even gotten started?

Or do you start off strong but then fizzle out over time? If so, you are not alone- it’s human nature 

to want to keep to our old habits. A whopping 45% of our daily decisions are shaped by habits, so 

changing a bad habit or starting a healthy new one requires a strong motivation. Motivation is 

what fuels your determination to do whatever is necessary to accomplish your 

goal. 

DID YOU

KNOW?

• Different people are strongly motivated by different things. 

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 challenge to achieving your goal!

SPARK YOUR INNER FIRE

27
Performance TRIAD

There are four types of 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. See 

examples of the types of motivation to the right. 

After you find your most effective type of motivation, 

the final step in sparking your inner flame is to give 

yourself a reward for making progress toward your 

goals. This helps to reinforce your motivation.

Positive

Internal

External

I want to get more 

exercise so that I can 

improve my heart 

health in order to 

keep doing the things 

I love to do.

If I dont get enough exercise, I may lose years 

off my life.

If I don’t get 

enough exercise, I 

may not be around 

in 20 or 30 years 

for my kids. 

I want to exercise 

more so I have 

energy to do more 

with my kids. 

Negative

How to find your inner Fire

module

7 SPARK YOUR INNER FIRE

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Identify a positive, negative, 

external and internal motivation 

for one personal goal.

Reinforce your motivation by 

identifying a specific reward to 

give yourself when you achieve 

one of your personal goals.

Reward yourself after you’ve 

achieved your goal! Next, identify 

the motivation and reward for 

your next goal.

BEGINNER

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28
Sleep is vital for health and well-being. 

Healthy sleep allows you to excel mentally 

and physically, and it is critical for sustaining 

the brain’s capabilities needed for success 

at home, work, school, and everywhere in 

between.

During sleep, the brain goes to work clearing 

and organizing information acquired during 

the day. Sleep helps the brain form memories 

and process new information, which are 

important for learning. It also helps the brain 

work efficiently; restore, repair, and grow new 

brain connections; and deal with stress. 

Sleep is an essential function for a healthy 

life. 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. In fact, individuals 

who routinely get 5–6 hours of sleep each 

day perform much like a person with a blood 

alcohol content of 0.08.

module

8 sleep SLEEP: THE MENTAL EDGE

29
30 

Sleep Debt occurs when you get less sleep 

than you need. You can only recover recent 

sleep loss (less than 3 months) by making 

up missed hours when possible, like on the 

weekends.

Naps: Use naps to help mental sharpness, 

restore your sense of well-being, and 

increase alertness.

▪ A 10-30 minute nap will improve alertness 

and reduce mistakes and accidents.

▪ Only use naps to achieve 7-8 hours of 

sleep every 24 hours, otherwise they may 

disrupt your nightly sleep.

sleep sleep SLEEP: THE MENTAL EDGE

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Determine your sleep need. If 

you have recent sleep debt, 

implement a plan to get out of 

debt.

Get 8 hours of restful and 

restorative sleep for 7 days.

For one week, use a sleep diary 

to log your bedtime routine and 

hours of sleep.

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module

8
module

9

31 

Stay Sharp, 

Move More!

Exercise and movement help build your memory, reaction time, attention 

span, and learning capabilities. These are important for day-to-day 

functioning. You make critical decisions every day. Regular exercise and 

activity help you stay focused on the task at hand, whether it be driving, 

working, or choosing what to buy at the grocery store.

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. One 

to three hours after exercise, you are able to make faster and more accurate 

decisions.

Exercise and Learning

Those who exercise regularly remember more facts and can recall them more 

easily.

activity STAY SHARP, MOVE MORE!
32 

Sharpen Your Mind

8Cognitive Benefits 

of Exercise

>Feel Better

Regular workouts help release brain chemicals called 

endorphins, which help you feel positive.

>Relieve Stress and Tension

Exercise releases tension, helping you cope with 

stress.

>Boost Self-Confidence

When you exercise regularly you feel better, and your 

fitness accomplishments boost your confidence.

>Improve Pain Tolerance

Exercising regularly helps your body tune itself for 

physical stress and has been proven to improve pain 

tolerance.

>Work out 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.

>Build 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.

module

9 activity STAY SHARP, MOVE MORE!
33 

Mental Benefits of Exercise

Plan

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. 

2) Even a brief 10–20 minute walk will keep you 

alert.

3) Use these brief workouts for a mental boost to 

your focus, judgment, and memory.

Execute

1) Spend at least 3 days a week trying a midday 

or mid-shift exercise routine—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.

Evaluate

1) How did you feel after doing the midday 

workout? Did it help you stay focused during the 

afternoon or second half of your day?

2) Did you try exercising before a big meeting or 

presentation? Did you notice a difference in your 

focus or performance?

module

9 activity STAY SHARP, MOVE MORE!

ADVANCED

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Try a 10-15 minute workout 

during your lunch break to boost 

your focus.

Reach for 150 minutes of 

moderate aerobic exercise and 

2-3 days of strength workouts.

Rotate 3-4 different ‘hip-pocket’ 

workouts that last 10-15 

minutes throughout the week.

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module

10 nutrition

34 

What you eat directly impacts your brain 

and how it functions. Nutrients found in 

fruits, vegetables, lean protein, whole 

grains, and low-fat dairy will help you 

stay focused, alert, and decisive. If 

you’re short on energy, try to avoid using 

caffeine or other stimulants in excess. 

These substances may cause dehydration, 

anxiety, shakiness, headaches, upset 

stomach and death from overdose. 

Instead, focus on boosting your energy 

through your eating and lifestyle choices.

FOOD FOR

THOUGHT

FOOD FOR THOUGHT
35 

1. Eat Breakfast- Breakfast provides your 

brain with the fuel it needs to work properly 

after an overnight fast. This results in 

increased alertness, decreased fatigue, 

and improved ability to concentrate.

▪ Children who eat a healthy breakfast 

have an improved overall school 

performance compared with peers who 

do not eat breakfast.

▪ 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 hardboiled egg, peanut butter and banana 

sandwich with low-fat milk.

2. Choose Fruits and Vegetables First

▪ Eat your fruits and vegetables first and 

then your main meal.

▪ Include a piece of fruit at every mealenjoy it for dessert, as part of a 

smoothie, or on top of a salad or cereal.

▪ Choose vegetables for sides instead of 

starches like potatoes, bread, or pasta.

3. Make Healthy Snacking Easy

▪ Buy pre-cut fruits and vegetables- keep 

them in your fridge at home or work for 

a quick snack.

▪ Keep healthy, portable snacks handy- in 

your desk drawer, gym bag, or car.

▪ For an energy boost, try trail mix, carrot 

sticks with hummus, a handful of nuts 

or low-fat string cheese and fruit.

▪ Make junk food inconvenient- keep it 

out of your house and out of reach.

▪ Schedule snacks as part of your meal 

plan- have them in between meals to 

keep you sharp, energized, and satisfied.

module

10 nutrition

FOOD FOR THOUGHT

4. Don’t Overdo it with Caffeine 

▪ Too much caffeine over-stimulates the brain 

and can lead to poor mental performance.

▪ In healthy adults, 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.

▪ For more information on dietary supplements 

see module 5b, “Ripped or Ripped Off.”

▪ Eliminate caffeinated beverages, such as 

energy drinks, from your child’s diet.

Tips to help you and your family boost brain power

ADVANCED

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Swap at least one sugary snack 

item with a fruit or vegetable 

each day this week.

Eat breakfast every day this 

week.

Make 1⁄2 your plate fruits and 

vegetables at two meals for the 

next seven days.

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36 

Being a Total Army Family member 

is rewarding but can be emotionally 

draining, especially during 

deployments and other stressful 

times. Healthy sleep, activity, 

and nutrition combine to improve 

emotional strength and resilience.

CHAPTER CONTENTS

Module 11

Module 12

Module 13

Module 14

Small Changes Make 

a Big Difference

Blow Off Steam and 

Stay Balanced

Don’t Be Hangry!

Sleep—Your Secret 

Weapon
Performance TRIAD

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, if any, prevent you from 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 to address your big rocks. Focus these 

SMART actions into achieving short-term goals, or “quick wins,” which will 

help you achieve your main Performance Triad goal.

Create your daily “task lists”

Set daily goals directed toward an aspect of your goal plan. Ask yourself, 

“What will I do today?” and create a simple to-do list.

Commit yourself to the process: 

Don’t let obstacles challenge your commitment! Create a “Plan B” for 

potential setbacks. Post visual reminders of your long-term goal.

Monitor your progress: 

At the end of each week, reflect on your progress. Ask a friend to help keep 

you on track. Celebrate small successes - “quick wins.”

1

2

3

4

5

6

7

7 Steps to Reach Your Goal

• Achieving a goal 

releases a brain 

chemical responsible 

for pleasure. 

Therefore, people 

who achieve goals 

are happier people.

• Trying to do too many 

things at once 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 achieve it.

DID YOU

KNOW?

37 

SMALL

CHANGES

MAKE ABIGDIFFERENCE

module

11 SMALL CHANGES MAKE A BIG DIFFERENCE
Performance TRIAD

Quick 

wins lead 

to BIG

results

38 

module

11 SMALL CHANGES MAKE A BIG DIFFERENCE

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Identify your quick win for today.

Use the 7 steps to achieve your 

SMART goal.

Achieve your goal using the 7 

steps and then set another goal 

to accomplish.

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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.

“My stamina is low.”

“I do a few sit-ups but not 

much resistance training.”

Start with 3 resistant 

exercises 2 days per week.

“I am 20 pounds overweight.”

MONITOR YOUR PROGRESS:

COMMIT YOURSELF TO THE PROCESS:

CREATE YOUR DAILY “TASK LISTS”

Pack snacks to 

re-fuel after exercise.

Share my goal with 

someone who will help 

me stay committed.

Weigh in weekly to track 

my progress.

Pack my gym bag 

the night before.

Set alarm 1 hour 

before planned exercise.

Celebrate quick wins.
...and Stay Balanced

Exercise and activity can help you manage stress, stay 

on track, and handle all the things life throws your way. 

Exercise helps you face the day and keep your mental 

edge!

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 by up to 75%.

Vigorous exercise for 30 minutes, 3 times per week improves 

your pain tolerance. It also counts toward the U.S. Centers for 

Disease Control and Prevention’s recommended exercise.

Exercise Builds Resilience

1.Endorphins, or hormones that help you feel good 

(like a “runner’s high”) are released by working out.

2.Both your sense of well-being and your ability to 

relax are improved with regular exercise.

3.Regular workouts help build resistance to 

mental stress.

Exercise is Brain Maintenance

4.Exercise is like sleep - it helps your 

brain maintain itself.

5.Exercise helps repair areas of the brain 

degraded by stress, especially areas 

concerned with emotions and memory.

6.Regular exercise improves blood flow and 

brain activity.

Relaxation and Breathing Exercises Can Help!

Breathing techniques can help you relax and focus. 

Breathing and relaxation exercises help reduce blood 

pressure and mental tension and help you cope with 

stress naturally.

Consistency counts. Relaxation and breathing exercises 

are most effective when you do them over two months, 

so stick with them! In fact, routine exercise for at least 

two months effectively reduces stress and anxiety—

without drugs or other treatment.

module

12 activity BLOW OFF STEAM AND STAY BALANCED

ADVANCED

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Perform 10–20 minutes of 

exercise to blow off steam.

Get 8 hours of restful and 

restorative sleep for 7 days. 

Reach your Aerobic and Strength 

training goals: at least 150 min 

moderate-intensity exercise per 

week, and strength workouts on 

2-3 days.

Perform a relaxation or breathing 

exercise for 10 minutes at least 

3 times a week.

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39
module

13 nutrition

Food 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 are nearly 5 times more likely to 

report high emotional well-being 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?

40 

DON’T BE HANGRY!
Start every day with a good breakfast for you and 

your family! Breakfast helps your brain wake up, which 

supports good mood, prevents morning drowsiness, 

increases alertness, and helps control appetite. People 

who eat breakfast have healthier diets overall.

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.

41 

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.

Eat Mood-boosting foods!

•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

module

13 nutrition

DON’T BE HANGRY!
module

13 nutrition

• 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.

Build a nutrition plan. Start with these three steps:

• Always have a salad with lunch and dinner.

• Keep portable fruits, such as apples, oranges and bananas, handy 

for snacks.

• Instead of filling up your plate with heavy starches, fill up with 1–2 

different cooked vegetables.

Make fruits and vegetables part of every meal and have as 

snacks:

• Spread peanut butter and low-sugar jelly on whole grain bread; enjoy 

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 half a banana and 

enjoy with a hard-boiled egg.

• Keep healthy snacks handy to have in between meals. Examples 

include: low-fat granola bars, mixed nuts, and portable fruits such as 

bananas, apples and oranges.

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!

YOU

SKIPPED

BREAKFAST

4 Mood Busters ... 

and How to AVOID them!

42 

DON’T BE HANGRY!

ADVANCED

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Plan to eat breakfast every day 

this week.

Eat 8 servings of fruits and 

vegetables most days this week 

to boost your mood.

Carry a healthy snack with you 

every day this week and eat it.

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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 YOU RELY 

ON CAFFEINE 

AND SUGAR

YOU

SKIP MEALS

OFTEN

YOU DON’T

GET ENOUGH

FRUITS AND

VEGGIES
Sleep is your

43 

It’s critical for strong relationships, 

emotional health and well-being. 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, doing so might not be 

our best choice. Studies show that 

consistently getting one additional 

hour of sleep is associated with a 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 fuel 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.

SECRET 

WEAPON.

module

14 sleep SLEEP-YOUR SECRET WEAPON
These sleep issues are manageable. Try the strategies below to help 

settle your mind:

•Writing down all that is on your mind, then putting it aside for tomorrow

•Deep breathing exercises

•Relaxation exercises such as progressive muscle relaxation

•Visualization or guided imagery exercises

•Meditation

•Mental focusing exercises

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.

Why It’s Hard to Fall Asleep 

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

module

14 sleep SLEEP-YOUR SECRET WEAPON

44
45 

Shift Work and Alternative Work Schedules

Some occupations require employees to work outside the common 9 to 5 

work day. Emergency response (e.g. firefighters, police, etc.), manufacturing, 

and healthcare are industries that operate around the clock. Shift work often 

makes it difficult to maintain one’s circadian rhythm, which may compromise 

one’s safety, job performance, and health. If you work irregular hours you may 

struggle to sleep during daytime hours and remain alert during nighttime hours. 

Use the following tips to improve your sleep and alertness on the job. If you 

continue to experience difficulty sleeping, talk to your health care provider for 

potential treatment options. 

•Get at least 8 hours of sleep to pay down sleep debt before and after 

your shift.

•If caffeine is needed for night shifts, take 200 mg at the start of the 

shift and another 200 mg 4 hours later.

•Get physical activity during breaks. Stretch or take a walk with a coworker.

•Stop caffeine and alcohol use at least 6 hours before scheduled sleep.

•Keep your bed and wake-up time consistent during the week and on 

weekends.

•Use a sleep mask or heavy drapes to block light and wear foam ear 

plugs to mask unwanted noises.

module

SLEEP-YOUR SECRET WEAPON 14 sleep
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 them 

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 people 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 times a week 

will improve your relaxation 

response.

46 

How to get your Sleep on!

Try one of these: 

•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.

module

SLEEP-YOUR SECRET WEAPON 14 sleep

ADVANCED

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Establish your wind down routine 

60 minutes before bedtime for 

the next 7 days.

Schedule and protect your 8 

hours of sleep time for the next 

7 days.

Practice relaxation techniques or 

focusing techniques to quiet the 

brain before bed and wind down 

every day for the next 30 days.

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47 

The Total Army Family lives in a 24/7 

society, where responsibilities, 

duties and the demand for time 

seem unending. When applied 

together, healthy sleep, activity, 

and nutrition can help families stay 

strong during challenging times.

CHAPTER CONTENTS

Module 15

Module 16

Module 17

Module 18

The Road to Success

Sleep, Interrupted

Fueling for Life!

In an Exercise Rut?
Performance TRIAD

DID YOU

KNOW?

module

15 THE ROAD TO SUCCESS

48

• 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.

As a member of the Total Army Family, it is 

important to optimize your health and well-being 

and support the health, wellbeing, and resiliency 

of our Soldiers. This is not a road you must travel 

alone. The Performance Triad is designed to teach 

you how sleep, activity, and nutrition can help 

you become healthier and improve your overall 

wellness.

As you optimize your health and the health 

of your family, you support the success of 

our Nation’s Army!

Establishing goals is a healthy way to fuel your 

ambitions. 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 any obstacles that may lie 

ahead.

Building a network of support—whether 

with friends, family members, co-workers, or 

neighbors—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 you to breathe a little easier.
Performance TRIAD

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

Others can help you build momentum! Every journey begins with that first 

step. Aim high and rely on your support system to help you along the way. 

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

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

and realize that setbacks do not have to derail your entire plan.

Commit Yourself to the Process

49 

module

15 THE ROAD TO SUCCESS

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Discuss your barriers with a 

family member or friend.

Write down 3 solutions to 

overcome your barriers.

Develop a contingency plan to 

overcome a barrier and put it 

into action for one week.

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Monitor your Progress

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

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

when you completed your first 5K or lost those first 3 lbs? 

Meeting those goals motivated you to set new ones.

•Technology can be an excellent motivational tool that helps you 

monitor your progress. It can provide actionable information 

to let you know when more is needed so that you can make 

appropriate course corrections. Friends and online 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.
By now you know that experts recommend that adults get 

7 to 8 hours of sleep every 24 hours and that a consistent 

sleep routine is the key to reaching this goal. Most people 

have a traditional wake and sleep schedule, where the 

daytime hours are spent working, attending school, etc. 

and nighttime hours are spent sleeping. Others may have 

a non-traditional wake/sleep schedule due to their job 

or lifestyle. No matter your current sleep routine, there 

are times when your sleep schedule is interrupted due to 

travel, a change in your work schedule, or a recent event 

(e.g. birth of a child). Below are some tips for staying on 

task with sleep in situations where it may be interrupted.

Sleep & Travel

Jet lag occurs when your circadian rhythm (i.e. the 

body’s response to light and darkness within a 24 hour 

cycle) is altered when you travel to a different time zone. 

Travelers often experience difficulty staying awake and 

sleeping in the new local time. The following are tips to 

support sleep before, during, and after travel.

module

SLEEP, INTERRUPTED 16 sleep

50
51 

PRE-TRAVEL

Pay down any sleep debt 

before you travel by getting 

7-8 hours of sleep per night 

consistently.

Avoid pre-adapting to the 

new time zone. Attempting 

to adjust your sleep/waking 

timing is difficult and will 

likely cause a sleep debt.

Stop caffeine 6 hours prior 

to take-off. You may resume 

caffeine about 30 minutes 

before landing.

IN-FLIGHT

Skip in-flight meal service. Eat a 

meal prior to boarding or right after 

take-off. Forego any later in-flight 

meal service that will interfere with 

your sleep.

Avoid alcohol before or during the 

flight. Although alcohol will make you 

feel drowsy, it actually impairs sleep. 

Use foam ear plugs (or noise 

cancelling ear buds/headphones), 

a sleep mask, and blanket to 

control cabin noise, light, and 

temperature. Select a window seat 

to avoid passenger/flight attendant 

movement, which may disrupt your 

sleep.

AT THE DESTINATION

Get outside during the daytime. Sunlight 

stimulates wakefulness and can help 

manage your internal clock. 

Perform light exercise during the day. 

Avoid heavy exercise before bedtime.

Keep your sleeping environment quiet, 

dark, and comfortable. Adjust the room 

temperature to suit you, minimize 

ambient noises with foam ear plugs or 

a room fan to create “white noise”, and 

block light with drapes or a sleep mask.

Melatonin is not recommended. It does 

not increase actual sleep time.

module

TIME ZONE TRAVEL 16 sleep

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Avoid caffeine at least 6 hours 

before traveling to a different 

time zone.

Get 8 hours of quality sleep for 7 

nights.

If you have a current sleep debt 

make a plan to get additional 

sleep to pay down the debt over 

the next 7 days.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS
Changes in temperature 

demand a properly fueled 

body. Poor nutrition in 

extreme conditions (hot, 

cold, high altitude) can 

lead to fatigue, rapid 

weight loss, injury, illness, 

and dehydration.

module

17 nutrition

FUELING FOR LIFE!

Estimate your daily calorie needs

Men: Weight (lbs) x 12 =

Women: Weight (lbs) x 11 =

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

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)

 

needs

52
53 

Whether you’re traveling, basking in 

the sun, or working out, it is important 

to drink enough fluids. How do you 

compare to the urine chart?

REHYDRATE

• Rehydrate with enough fluids.

• Check your urine color!

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.

53 

module

17 nutrition

FUELING FOR LIFE!
54 

module

17 FUELING FOR LIFE!

nutrition

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Eat breakfast every day this 

week to help jumpstart your day.

Refuel and rehydrate 30-60 

minutes after an intense workout 

for the next 7 days.

Estimate your daily calorie 

needs. Eat nutritious meals to 

meet your needs.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS

> For more information on maintaining a healthy diet to support an active lifestyle see Module 5a (Pg. 18)
Maintaining a physically fit body requires consistent training and 

motivation. It’s common for people to get stale or fall into a training 

rut. Consider cross-training, adding new activities and exercises, or 

just doing something physical for fun!

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.

55 

IN AN EXERCISE RUT? activity

module

18
56 

Creative Options to get Started: 

•Equipment and gym space may be limited or nonexistent, but you can find other ways to stay fit! 

•Bodyweight exercises like pushups, lunges, 

and squats are great options for home or work 

environments.

•Create or improvise your own strength equipment—

but remember safety first! Cans of food, gallon milk 

jugs and other items give you good home-expedient 

options!

•Busy schedules can 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!

Improve your Flexibility

Don’t forget your flexibility training. Flexibility, also 

referred to as range of motion (ROM), is a major 

component of fitness. Decreased ROM may leave you 

susceptible to injuries or even affect your day-to-day 

activities and physical performance.

IN AN EXERCISE RUT? activity

module

18
ADVANCED YO RU EVEL L YOUR LEVEL

Challenge yourself with 3 

different exercises for one week.

Perform 2–3 sessions of strength 

training per week + 1 day of 

flexibility training, for 6 weeks.

Build a new exercise routine and 

do it for 6 weeks.

BEGINNER YO RU EVEL L YOUR LEVEL

INTERMEDIATE YO RU EVEL L YOUR LEVEL

TARGETS

57 

If you’re having trouble moving with comfort during your 

workout or daily activities, then improving your flexibility 

and mobility might help. There are several ways to improve 

your flexibility: •Stretching after a workout can help improve your 

flexibility but getting into a regular routine of 

movements that challenge your mobility will 

result in longer-lasting benefits to your flexibility.

•The American College of Sports Medicine 

recommends stretching at least two days 

per week and notes that stretching is most 

effective when muscles are warm. So, warm up 

briefly using a low-level cardiovascular activity 

such as biking or jogging before you begin 

stretching. 

•For more detailed information check 

out HPRC’s “Stretching during warmup” articles!

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 bottles 

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

Watch This! •Human Performance Program Guides: http://

bit.ly/HPRC-Exercise 

•HPRC Vertical Core Series Videos: http://bit.

ly/HPRC-VerticalCore-Videos

Download This! •American College of Sports Medicine’s 

bodyweight routine here: http://bit.ly/ACSMBasic-Bodyweight

IN AN EXERCISE RUT? activity

module

18
58 

Army Spouses, Retirees, and DA 

Civilians are strong role models 

for Soldiers, children, friends, and 

community members. Engaging in 

a healthy lifestyle not only supports 

Family members’ health but the 

health of those around them.

CHAPTER CONTENTS

Module 19

Module 20

Module 21

Module 22

The Total Army 

Family: Leading The 

Way

Family and Soldier 

Nutrition

Family, Friends, Faith, 

and Fitness

SLEEP: For Stronger 

Relationships
Performance TRIAD

module

19 THE TOTAL ARMY FAMILY: LEADING THE WAY

Soldiers, Retirees, their Families, and DA Civilians make up 

the Total Army Family. The Total Army Family is strong with 

a deep sense of community. The Strength of the Nation is 

the Army Family. Now more than ever, the Total Army Family 

is needed to lead the Nation in stemming the rising tide of 

cardiovascular disease, diabetes, and cancer in our families. 

Incorporating healthy sleep, activity and nutrition into everyday 

life adds up and can make the difference in quality of life 

for individuals, families and communities. Be a change agent 

and talk to your family, friends and children about how they 

can incorporate the Performance Triad in their own daily life.

“LEADING THE WAY”

59
Performance TRIAD

module

19

60 

THE TOTAL ARMY FAMILY: LEADING THE WAY

• Incorporating the Performance Triad will 

support emotional, spiritual and mental 

health and well-being for you, your family, 

and your friends!

• Healthy sleep, activity, and nutrition should be reinforced 

at home with each person.

• Healthy habits are contagious. Set an example and lead 

the way!

• Families and friends will benefit from improved performance—at school, at home, at work, and across the Life 

Space.

DID YOU

KNOW?

Help your Family 

and friends be all 

they can be with 

the

IN THE ARMY FAMILY

YOU ARE NEVER ALONE!

THE STRENGTH OF THE NATION:

 THE ARMY FAMILY

Performance TRIAD !

Families can access H.E.A.L.T.H. and ArmyFit to create a 

personalized plan, track progress, and locate resources.
Performance TRIAD

61 

DID YOU

KNOW? • While 80% of families value 

mealtime together, only 33% 

successfully achieve daily 

family meals. Eating regular 

meals is 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 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, a 

sense of connection with their communities, and a sense of purpose 

in life helps them work through life 

challenges.

Healthy Families Are Strong Families

module

19 THE TOTAL ARMY FAMILY: LEADING THE WAY
Performance TRIAD

62 

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Be a leader and set the 

example. Organize a fun outing 

for your family and friends that 

incorporates a healthy lifestyle.

Encourage family and friends to 

sign up for a group challenge 

related to sleep, activity, or 

nutrition.

Identify some of your friends or 

family who could help you meet 

your goals.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS

Explore This! 

•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

Read This! 

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

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 a calming mood before bed.

Commit to 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 relaxation time. SLEEP

module

19 THE TOTAL ARMY FAMILY: LEADING THE WAY
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

63 

Food plays a role in your 

performance at home, at 

work, in the gym, while 

running errands, and 

everywhere in between.

Your food choices are 

determined by several 

factors:

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

63 

module

20 nutrition

FAMILY AND SOLDIER NUTRITION

FAMILY AND SOLDIER NUTRITION

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.

DID YOU

KNOW?

• YOU ARE WHAT OTHERS 

EAT! In group settings, you 

are more likely to copy the 

eating behaviors (healthy or 

unhealthy) of those around 

you. Break the mold—stay 

committed to your nutrition 

goals!

• 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 is considered ‘one serving’? 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

64 

module

20 nutrition

FAMILY AND SOLDIER NUTRITION

Know the Correct Portion Size of Your Healthy Food Choices!

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

Serving Size Decoder

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Include at least 8 different 

colorful fruits and vegetables on 

your grocery list and try to eat 

them most days of the week.

When dining out this week with 

friends and/or family, order first 

and choose a healthy option—

see if others do the same.

Plan and enjoy a healthy dinner 

at home with family and/or 

friends at least once a week for 

6 months.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS

Watch This! 

•Re-wind the Future by Children’s Healthcare 

of Atlanta: https://www.youtube.com/

watch?v=xUmp67YDlHY

•Healthy Eating on a Budget: http://bit.ly/

eatingonbudgets

Download This! 

•FooducateTM

•My Family Meal Planner Light
module

21 activity FAMILY, FRIENDS, FAITH, AND FITNESS

...Invest in 

relationships 

that make 

positive 

contributions 

“

to your life.

Friends and family influence our beliefs, values, interests, and 

behaviors. It’s important to invest in relationships that make 

positive contributions to your life. When it comes to fitness, your 

social network can have a tremendous effect on your activity level 

and lifestyle. As you think about your personal wellness goals, also 

think about who can help you succeed. Social support can be found 

in a variety of places and in many forms.

Take a look at a few kinds of social support: 

•Emotional/Listening: Given by someone close to you to provide empathy, 

moral support, and allow you to vent if needed.

•Informational: Expert advice and information from a health professional or 

credible resource (e.g. a book, website, etc.).

•Partnering: When a family member or friend participates in the new 

behavior with you. Examples include having a workout buddy or a spouse 

preparing a healthy meal for the family.

•Motivational: Someone who provides encouraging words and acts as your 

personal cheerleader.

•Practical: A tangible resource that helps to achieve your goal. Examples 

include having a babysitter, receiving a discounted gym membership, or 

removing a TV from the bedroom.

65
module

21

66 

activity FAMILY, FRIENDS, FAITH, AND FITNESS

Did you know that having a regular workout partner or group fitness 

schedule can improve your workout attendance as much as 50%? 

You are more likely to succeed at fitness (or any goal) if you don’t go 

it alone. Each social connection you have supporting your choices 

increases your chance of making those healthy choices. Make 

physical activity social by joining a sports league, taking a fitness or 

dance class, setting up play dates for your 

kids, or signing up for an event in your 

community (e.g. neighborhood 

clean-up, 5k walk/run).

Who’s in your network?

MWR 

Recreation 

and Leisure:

Find activities at 

the installation 

nearest you.

CSF2 ArmyFitTM: 

Receive personalized 

information to meet 

your health goals.

Armed Services 

YMCA:

Find programs for you 

and your family.

Army 

Wellness 

Center:

Learn more about 

health and wellness 

services in your 

community.

Operation 

Live Well:

Find more wellness 

resources for the 

DoD community.

Don’t forget to pay it forward!

As you make strides toward healthy living, share what you 

have learned with others. Being a good example will inspire 

others to make positive lifestyle choices. For parents, 

practicing healthy eating, sleeping, and activity habits with 

your kids will put them on a path toward healthy living into 

adulthood. 

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Review the types of social 

support and pick out the one you 

could use the most.

Find a person (or resource) that 

can help support your active 

lifestyle.

Share something you’ve learned 

from the Performance Triad with 

a friend or family member.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS The military also offers 

great opportunities to 

get involved. Check 

out these resources.

Resources for Parents 

▪ We Can!: Information on nutrition and 

activity for families.

▪ The President’s Challenge: Fitness and 

nutrition challenges for adults and kids.
module

22 sleep SLEEP: FOR STRONGER RELATIONSHIPS

67 

SLEEP FOR STRONGER RELATIONSHIPS

Insufficient sleep 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.

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. 

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.
Signs that You May 

Need a New Mattress 

& Box Spring

• 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 tears, rips, holes, stains, 

or damage).

• You are tired after a full night’s 

sleep.

• Your mattress is more than 

seven years old.

module

22 sleep SLEEP: FOR STRONGER RELATIONSHIPS

Do you need more time for...life? 

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.

When you’re planning your day, be 

mindful of the amount of adequate sleep 

you need. Give yourself ample time to 

wind-down and go to bed. You will thank 

yourself when you wake up.

Healthy sleep habits, including a routine 

with a set bedtime, 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.

Strategies for Better Sleep

68 
module

22 sleep SLEEP: FOR STRONGER RELATIONSHIPS

69 

ADVANCED

YO RU

EVEL L

YOUR LEVEL

Assist a friend or family member 

to identify sleep strategies to 

improve his or her sleep.

Get 8 hours of sleep each night 

this week. If you have children 

or teenagers, make sure they 

get the hours of sleep needed 

according to their age. 

Improve and implement your 

bedtime routine for at least 7 

days.

BEGINNER

YO RU

EVEL L

YOUR LEVEL

INTERMEDIATE

YO RU

EVEL L

YOUR LEVEL

TARGETS

Children require a few more hours of sleep than adults.
70 

It’s important to maintain healthy 

sleep, activity, and nutrition habits 

for life! Stay strong for yourself, 

for Soldiers, your Family, and your 

Community! Your Nation needs you!

CHAPTER CONTENTS

Module 23

Module 24

Time For A Check-Up

Performance Triad 

for Life!
Performance TRIAD

71 

module

23 TIME FOR A CHECK-UP

Are you reaching your health goals? The most challenging limitations that you will face in life are 

the ones that you set for yourself. Do your best to overcome any physical or mental challenges. The 

Performance Triad gives you the guidance needed to enhance your health so that you feel incredible!

Over the past 30 days, how well did you meet each of these targets?

(circle and give yourself one point per answer)

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 =___

ACTIVITY

Resistance 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 =___

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 

night’s sleep? 

Poor Fair Good 

Sleep 

score

___x 1 ___x 3 ___x 5 =___
Performance TRIAD

72 

module

23 TIME FOR A CHECK-UP

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

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 work out 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. Revisit those modules that will help you 

maintain your health goals.
Performance TRIAD

73 

module

24 PERFORMANCE TRIAD FOR LIFE!

“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
Performance TRIAD

74 

module

24 PERFORMANCE TRIAD FOR LIFE!

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 on and journal the barriers that you have 

overcome.

As the Performance Triad becomes more 

embedded in your life, your health and quality 

of life will continue to improve. As a member of 

the Total Army Family, you are the Strength of 

Our Nation. Take command and control of your 

life today.

SLEEP

• 7–8 hours/day

• Dark, cool and 

quiet place

• Caffeine-free 6 hours before bed

ACTIVITY

• 10,000 steps/day +5,000

• 2–3 days resistance training/week + 1 

day agility training

• 150 min Moderate + 75 Vigorous

NUTRITION

• 8 servings fruits & vegetables/day

• Refuel after strenuous exercise

• Enhanced quality of life

• Resiliency

• Improved health and well-being

• Controlled weight management

• Increased aerobic capacity, energy, 

strength, endurance and speed

• Better relationships

• Improved decision-making

• Improved planning skills

• Shorter injury recovery periods

Benefits of achieving the 

Performance Triad Targets! /TARGETS

Performance TRIAD

76 

THE TOTAL ARMY FAMILY CHALLENGES

CHALLENGE

Take a Total Army Family Challenge!

This area of the guidebook has 26 challenges for 

you to choose from. You can challenge yourself, 

your family, friends, co-workers, neighbors, or 

any combination of the above!

Group and individual challenges are highly 

motivating and build momentum and a sense 

of accountability. They can also push you to dig 

deep and achieve what seems difficult. 

Always remember, though, to be careful and 

stay safe. Don’t push yourself beyond your 

limits, and always consult a physician if you 

have questions about your ability to complete 

certain activities. Have fun, but be smart and 

remember: Safety First!

Establish a baseline and track your progress! 

You can’t measure improvement if you 

don’t know where you started. Start with a 

“baseline,” such as weight, mile-run time, 

average hours of sleep each week, or servings 

of vegetables each day, that you can track and 

use for comparison throughout the challenge.

THE FIRST STEP!
Performance TRIAD

These challenges can be done individually or as a team.

77 

Organizing the Challenges

These are designed to be done on their own but can also be done in a 

group to receive immediate feedback.

Score each participant in a rank order fashion. For example, whoever 

finishes first receives a score of “1.” The next person then receives 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).

Team Challenges:

+ Individual and Team Events

Individual Challenges:

For large group challenges, establish a point system for the different 

events. Consider choosing multiple challenges and assigning points for 

each event.

Assign different point values for each event’s difficulty level and for 

performance levels. Also assign points for participating in and completing 

particular events. At the end of the challenge, add up the points and 

declare the final winner!

A proper scoring system is important to help ensure each individual has 

an opportunity to participate and contribute to his or her team’s success 

while not being intimidated by the challenges. This way, everyone on 

the team can celebrate together while inspiring teamwork, building 

camaraderie and reinforcing the fun sense of competition.

Ensure you have rules for tie-breakers for each event!

Then collect points over the next 6 months using a combination of 

challenges.

Large Group Challenges

Option 1: Break down the challenges into distinct pieces. For example, 

if you have a team of three and the challenge is a three-mile run, one 

person can run each mile. Or, if the challenge is a Sprint Triathlon, you 

can have one person swim, one bike and one run. 

Option 2: Form teams that perform 

the entire event; only score the 

best 4 or 5 individuals towards the 

challenge score.

Option 3: Challenge larger 

groups. Combine several of the 

individual/team challenges and 

track them over time. Add 

points to each challenge; 

the group with the most 

“points” wins.

SCORING SUGGESTIONS

Here are some suggestions to score your events and make them even 

more competitive and fun.

THE TOTAL ARMY FAMILY CHALLENGES
Performance TRIAD

Challenge Description

Walking Lunge 400m (or any distance you 

choose!) walking lunge for time

Individual, 

Team

Run or Jog 1 mile/5K/10K/10 miles/13.1 

miles/26.2 miles run for time 

Individual, 

Team

Bike 6/12/25 miles for time Individual, 

Team

Core Challenge Longest time in 4 plank positions 

(front/side x2/bridge)

Individual, 

Team

Jumping Jacks or 

Burpees

How many can you do in 5 

minutes (or any amount of time 

you feel comfortable with)?

Individual, 

Team

Swim 15 consecutive minutes for 

distance

Individual, 

Team

Fruits and 

Vegetables 

Aim to eat at least 8 servings 

of fruits and vegetables each 

day. How many days were you 

successful in a week?

Individual

Sleep 

Environment

Turn off electronics as many nights 

as possible in a week. How many 

nights were you successful?

Individual

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Challenge Description

Push Ups How many can you do in 1 

minute?

Individual, 

Team

Walking How many steps can you get in a 

week using a pedometer? 

Individual, 

Team

Home Cooking How many meals can you prepare 

at home in a week? Individual

Snack Substitute

Substitute at least one sugary 

snack with a fruit, vegetable 

or low-fat/fat-free dairy snack 

each day this week. How many 

substitutions did you make?

Individual

8 Hours of Sleep

Aim to go to bed 8 hours before 

your scheduled wake-up time 

(number of nights per week)

Individual

Reduce Sugary 

Drinks

Substitute a glass of water for 

a sugary beverage at least once 

a day, every day this week. How 

many substitutions did you make?

Individual

Water Replace fluid loss following every 

workout this week. Individual

Weekly Challenge Options

THE TOTAL ARMY FAMILY CHALLENGES
Performance TRIAD

Cardio Challenge

Do each exercise as fast you can 

do safely (and with good form) for 

30 seconds, then recover (walk 

around) for 15. Complete the 

circuit 3 times.

• *Fitness Blender Warm-up

• High Knees (For low impact, 

perform a knee lift)

• Mountain Climbers (For low 

impact, perform exercise slowly)

• Squat jump (Low impact option)

• Jumping Lunge (Low impact 

option)

• Plank Jacks (For low impact, step 

one foot out at a time)

• Don’t forget to cool down 

afterwards.

Individual, 

Team

Core Challenge 2

Complete 10 reps of each 

exercise, then repeat for another 

set.

• Crunches

• Russian Twist (1 twist on each 

side = 1 rep) (Pick your poison: 

Level 1 or Level 2)

• Leg Raises

• Superman

• *Bonus: Plank with arm & leg lift - hold for 15 sec then switch sides

Individual, 

Team

Strength Training

For how many weeks in a row can 

you get at least 2 days of strength 

training?

Individual

Guided 

Meditation

Challenge yourself to complete at 

least 1 meditation exercise this 

week.

Individual

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Challenge Description

Technology

Use technology to track fitness, 

nutrition, or sleep throughout the 

week.

Individual

Stairs

Take the stairs instead of the 

elevator at every opportunity this 

week. How often did you succeed?

Individual

Caffeine

How many days during the week 

can you stop caffeine use at least 

6 hours before bedtime?

Individual

Wake-up Time

Try to wake up at the same time 

every day this week, including on 

the weekend. How many days were 

you successful?

Individual

Jump Rope Longest time jumping rope Individual, 

Team

Meatless Meals

Can you make at least 3 meals 

without meat? Substitute meat for 

other healthy sources of protein 

(e.g. beans, nuts, egg, & peas).

Individual, 

Team

Tuck Jumps

Stand with feet at shoulder-width 

and knees slightly bent. Bend your 

knees and powerfully jump straight 

up, bringing your knees toward 

your chest while in midair. Upon 

landing, immediately repeat the 

next jump. How many can you do 

in 2 minutes?

Individual, 

Team

Challenge Description

THE TOTAL ARMY FAMILY CHALLENGES
Performance TRIAD

Greatest % gain on the weight lifting portion.

Family Involvement—double the points for involving 

Family members in any of the challenges.

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Attendance at events, exercise classes, nutrition 

classes, and lectures that promote health.

Army Wellness Center (AWC) Visit: points for individuals 

that schedule a visit to determine their baseline fitness 

level. Where available, the AWC can measure your body 

composition and determine your aerobic capacity.

Greatest % weight loss.

“Bonus” Points

You can also earn other “bonus” points for participating in and promoting health and wellness!

Explore This! 

•Army Wellness Centers: http://bit.ly/

ArmyWellnessCenter

Rewards and Recognitions

While there are many intrinsic rewards to working toward 

improved health and wellness, you can also reward and 

recognize your efforts and those of your friends and family 

for the great things you’ve done!

• Take in a movie with your family and friends.

• Buy a new workout or work outfit to show off the results of 

your hard work.

• Try a new and fun activity to further diversify your activities.

THE TOTAL ARMY FAMILY CHALLENGES
Performance TRIAD RESOURCES

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RES URCES

We align our Sleep curriculum with consensus expert 

data from the National Sleep Foundation and other 

professional organizations.

Some links of interest:

National Sleep Foundation: http://sleepfoundation.

org/

Sleep Tools: http://sleepfoundation.org/sleep-toolstips

Sleep Problems and Disorders: http://

sleepfoundation.org/sleep-disorders-problems

American Psychological Association: http://www.

apa.org/topics/sleep/index.aspx

DoD HPRC: hprc-online.org

CDC: http://www.cdc.gov/sleep/publications/

factsheets.htm

Sleep of America’s Children: http://www.

sleepforkids.org/html/uskids.html

We Can! http://www.nhlbi.nih.gov/health/

educational/wecan/tools-resources/eatplaygrowsleep.htm

Harvard’s Sleep and Health Education Program: 

http://healthysleep.med.harvard.edu/portal/

We align our Activity curriculum and targets with 

Health and Human Services’ National Prevention 

Strategy, Physical Activity Guidelines for Americans 

and Healthy People 2020 and with major professional 

organizations such as the American College of Sports 

Medicine and the National Strength and Conditioning 

Association. Some links of interest:

National Prevention Strategy: http://www.

surgeongeneral.gov/initiatives/prevention/strategy/

report.html

Physical Activity Guidelines for Americans: http://

www.health.gov/paguidelines/guidelines/chapter4.

aspx

Healthy People 2020: http://www.healthypeople.

gov/2020/default

Centers for Disease Control Prevention Research 

Center: http://www.cdc.gov/prc/

CDC DNPAO: http://www.cdc.gov/nccdphp/dnpao/

index.html

DoD HPRC: http://hprc-online.org/

American College of Sports Medicine Position 

Stands: http://acsm.org/access-public-information/

position-stands

ACSM Exercise is Medicine: http://

exerciseismedicine.org/

American Psychological Association, Sports and 

Exercise: http://www.apa.org/topics/sport-exercise/

index.aspx

We align our Nutrition curriculum and targets with the 

Federal guidelines, the CDC, and other professional 

organizations.

Some links of interest:

USDA Choose My Plate: http://www.choosemyplate.

gov/

USDA Nutrition: http://www.nutrition.gov/

Dietary Guidelines for Americans: http://health.gov/

dietaryguidelines/2015.asp and http://www.cnpp.

usda.gov/dietaryguidelines/

Centers for Disease Control Prevention Research 

Center: http://www.cdc.gov/prc/

DoD HPRC: http://hprc-online.org/

CDC DNPAO: http://www.cdc.gov/nccdphp/dnpao/

index.html

American Psychological Assocation on Obesity, 

Eating Disorders: http://www.apa.org/topics/

obesity/index.aspx; http://www.apa.org/topics/

eating/index.aspx

Academy of Nutrition and Dietetics: http://www.

eatright.org

SLEEP ACTIVITY NUTRITION

> Key Evidence Sources

81 
Learn more about the Performance Triad at 

HTTP://ARMYMEDICINE.MIL

TA-225-0415