Improve Your Holistic Health and Fitness the Army Way

We have teamed up with Rice and Sgt. Melina Wilkinson, a command team administrator and noncommissioned officer at the 16th Combat Aviation Brigade at Joint Base Lewis-McChord, in Washington, to highlight five core principles from each H2F domain that soldiers rely on to stay mission-ready and resilient—along with ways that you can incorporate them into your own life to become your best self. (Srsly!)

Train to be a hybrid athlete.

Rice completes the Norwegian ruck march in Colorado Springs in 2021.

The goal of the H2F physical readiness domain isn’t to create specialists—it’s to build versatile, durable athletes. “Working on cardio and endurance is just as important as strength training; we don’t just focus on one or the other,” says Wilkinson. “When we’re fully geared up, we’re carrying 50 pounds or more on our bodies over extended periods, and that puts a lot of stress on the muscles and skeletal structure.”

To meet that demand, soldiers train year-round with H2F performance teams, including strength coaches and physical therapists. They run, ruck, and lift weights. They do yoga and obstacle courses. Some soldiers do triathlons; others compete in martial arts. Yes, it’s a lot, but “being a hybrid athlete is key to longevity in the Army,” Wilkinson says.

How you can do it: Crawl, walk, run.

Soldiers don’t do advanced lifts or carry heavy packs for long distances right out of the gate, and neither should any of us. “We start small and progress gradually,” Wilkinson says. “That’s especially beneficial for newer soldiers who aren’t physically or mentally ready to do, say, a 12-miler. This ‘crawl, walk, run’ approach allows us to ruck those long distances without injuries.”

Don’t overthink nutrition.

If you were expecting a rigid, calorie-counting meal plan from the Army, you’re in for a treat: The H2F approach to nutrition is surprisingly flexible. “One of the most important things is to keep it simple,” says Rice, who is also a registered dietitian, a certified strength-and-conditioning coach, and a certified specialist in sports dietetics. “Our diet culture tends to make nutrition really complicated, but it doesn’t need to be. Focus on whole foods, and understand the three macronutrients (protein, fat, carbohydrates)—what they do for our bodies and where to find them in food.”

And while many nutritionists focus on protein, Rice also leans into carbs. “People are often afraid of carbohydrates, because they’ve been told they’re bad,” she says. “We all know protein is important for being strong, but carbohydrates are the foundation that provide your body the fuel it needs to perform.”

How you can do it: Plan ahead and pack carbs.

If you’ve got a long day or workout ahead, throw some carb-rich snacks in your bag beforehand. Rice recommends nutrient-dense whole grains and starchy vegetables, but otherwise she’s not too picky. “You still have room for fun foods in the diet,” she says. “And yes, a cookie is a carbohydrate that can serve a purpose at times, like on a long ruck. If you need quick energy for a sustained distance, a cookie or some gummy bears can be your best friend.”

Prioritize sleep.

U.S. Army soldiers participating in sleep training.

Quality sleep fuels performance as much as, if not more than, nutrition. Need proof? Pull an all-nighter before a full workday and then work out. On second thought, don’t.

“Lack of sleep significantly impairs both mental and physical performance,” Rice says. “Mentally, it slows reaction time, affects memory and decision-making, and increases stress and irritability. Physically, it reduces coordination and strength and slows recovery time.”

H2F encourages soldiers to get the quality sleep they need whenever and wherever they can, including those times when eight-hour overnight bouts aren’t a thing due to deployments or unconventional schedules. “Naps are our best friend in the Army because of how demanding our lives are,” Wilkinson says. “Take lunch, get a 20-minute nap, and you can knock out the rest of the day without any issues.”

How you can do it: Cut caffeine and electronics early.

Nighttime is still the best bet for quality sleep for us civilians, but late-day caffeine and scrolling right up to bedtime can seriously interfere. “Electronic-device usage, TV time, and caffeine intake at the end of the day can disrupt the sleep cycle, particularly deep sleep,” Wilkinson says. Rice recommends cutting off coffee and energy drinks in the early afternoon, and avoiding screens for at least two hours before bed. Painful—but worth it, trust us.

Calm and ready your mind.

No matter what you do, your mental game ultimately decides the outcome. “If your mind is strong, your body is strong—the two are interchangeable, because without mental resilience you can’t push yourself physically,” says Wilkinson, who learned this lesson up close and personal while recovering from a broken tibia and fibula (two bones located in the lower leg) endured while participating in a military softball tournament in 2022.

Wilkinson up to bat for the All-Army Softball team at the 2024 Armed Forces Softball Championship.

In H2F, mental resilience isn’t about gritting your teeth and shoving through; it’s about using tools that help you stay calm and think clearly in high-stress situations. One of Wilkinson’s favorites is controlled breathing, “because the body’s natural reaction during stressful moments is to have an elevated heart rate and shallow or heavy breathing,” she says, adding that breath work helped her fight through pain and discomfort during her rehab sessions. “Taking a deep breath will help you remain even-keeled, so you can fully assess the situation without making any emotional and rash decisions.”

How you can do it: Inhale, hold, exhale.

Wilkinson offers a simple breathing protocol when stress hits: Inhale deeply through your nose, hold your breath for two to three seconds, then exhale through your mouth until you’re relaxed. “You do that five times,” she says, “and it’ll help regulate your nervous system and bring your heart rate down.”

Stay anchored in your “why.”

While the other H2F pillars focus on strategies and tools, the spiritual domain is focused on the individual: It’s not so much about what you do, but rather what you draw from—your values, your purpose. “This isn’t necessarily religious,” Rice says. “It’s more about a sense of meaning in what you’re doing and feeling, connected to something bigger than yourself.”

“Spirituality is your base,” Wilkinson agrees. “It’s what keeps you going long-term. When things get really hard and you’re questioning your faith and reason, relying on your base is the foundation that helps you keep moving forward.”

How you can do it: Pay homage to your “why.”

“We have something called a ‘why wall’ that soldiers use to write down their purpose or motivation,” Rice says. “It could be their family, their kids, their goals, or just wanting to be the best version of themselves. That helps them stay grounded.”

The rest of us can do this too, using words, photos, or other reminders of what’s most important to us. “I try to always come back to why I’m doing something,” Wilkinson says. “Why I joined, why I’m here, why I want to be better. It helps on those days when it’s hard to get up and go.”

Wherever you are on your health and fitness journey, the Army is committed to helping individuals be all they can be through resources like the new “All You” video series that shares actionable health and fitness advice based in the Army’s H2F system. To start your journey to become “All You,” visit GoArmy on YouTube.