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42nd MP H2F Team

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42nd MP H2F Team

Views and opinions are those of the H2F Elite Team and do not directly represent the DoD

07/02/2025

Feeling hungry all the time?

Try out some of these strategies to reduce hunger and food drive!

👉Be sure to follow

06/25/2025

Eggs are an awesome nutrient dense protein source!

They are packed with vitamins, minerals, and protein 💪

No need to worry about their cholesterol content- even if you eat a couple daily. Dietary cholesterol does not typically have a huge influence on your blood cholesterol levels.

1 whole egg contains 6g protein and 5g fat

06/11/2025

Everything you need to know about Creatine 💪 🧬

Not sure if you should take that supplement? Schedule an appointment with H2F Nutrition today!

06/05/2025

Foot care is an important part of injury prevention!

Reducing your risk of developing blisters, athletes foot, and other foot conditions can help you maintain readiness and allow you to perform optimally.

Swipe this post to learn how to maintain foot hygiene, and if you missed our last post on foot care for rucking, check out that post too!

06/04/2025

A study in Annals of Internal Medicine put people on the same calorie deficit but had them sleep either 5.5 or 8.5 hours.

📊 Same total weight lost.

But the group sleeping 8.5 hrs lost 55% of it from fat, while the 5.5 hr group lost only 26% from fat.
That’s a 60% drop in fat loss—from sleep alone.

Lack of sleep = more muscle loss, more fat retention, worse hormones.

Moral of the story: Eat well. Train hard. SLEEP.

🔗 Study: (Nedeltcheva et al., 2010)

05/28/2025

Let’s be honest-eating fruits and veggies isn’t always thrilling. But neither is paying your bills... and you still do that (hopefully).

Think of it as your health insurance policy—small daily deposits for a stronger, healthier you.

Be a responsible adult. Eat your veggies

05/22/2025

👣 Foot care is an important component of injury prevention when rucking.

Blisters, abrasions, and athletes foot are all common injuries that can occur with improper foot care and can significantly impact your performance when rucking.

Here are a few foot care tips to help reduce your risk of injury.

👣 Make sure your socks fit well. There should be no bunching, wrinkles, or excessive tightness. Socks that are too large can cause friction and blisters.

👣 Choose socks that are moisture wicking such as wool socks which can help prevent blisters.

👣 Use an acrylic, nylon, or polyester inner sock to help keep your feet dry. Foot powder can also help reduce moisture.

While blisters may seem like a small injury, they can have a major impact on performance. Implementing these basic foot care tips can help reduce your risk of injury.

If you want to take your ruck marching knowledge to a new level, check out ATP 3-21.18 for an in depth review of foot marches.

05/15/2025

🪖 RUCK SMART: Injury-Resilient Progression
Guided by FM 7-22 | Holistic Health & Fitness

Why Injuries Happen in Rucking
Most ruck-related injuries come from doing too much, too soon.
Overuse → injury. Smart progression → durability.

FM 7-22 lists a great ruck progression that promotes gradual adaptation, not gut-it-out grit.
Progressive overload + recovery = performance longevity.

Focus Areas:
✔ Load tolerance
✔ Gait mechanics
✔ Footwear + ground contact
✔ Core stability under load

Weeks 1-4
🎯 Goal: Condition joints, tendons & foot structure

📍 Load: 15-30 lbs
🚶‍♂️ Distance: 2–4 miles
🕒 Pace: 3mph
✅ Train foot strength and stability #
✅ Mobility + soft tissue care post-ruck

Weeks 5-8
🎯 Goal: Adapt to sustained axial load without injury

📍 Load: 30-50 lbs
🚶‍♂️ Distance: 4–6 miles
🕒 Pace: 3mph
✅ Strengthen glutes, hip flexors, and trunk
✅ Use terrain variety to train balance & reaction

Weeks 9–12
🎯 Goal: Move efficiently with mission-ready load

📍 Load: 50-60 lbs
🚶‍♂️ Distance: 4-6 miles
🕒 Pace: 3mph
✅ Prioritize recovery: sleep, hydration, nutrition
✅ Self-assess fatigue levels

Ruck Recovery Essentials

🦶 Foot release + ankle mobility drills
🧠 Neuromuscular resets (balance + breathing)
🛌 Rest and Recovery days

Prevent injury before it begins.
Ruck with purpose. Ruck with a plan.
Your resilience is earned, not guessed.

📲 Save & share this guide.

05/14/2025

How to put on mostly muscle with minimal fat gain 💪

👉 Follow for more performance and recovery advice!

05/07/2025

What are carbs?

Check out this infographic explaining what carbs are and why they’re necessary for health and performance 💪

05/06/2025

Need a quick reset?
Go for a walk.

Walking—especially in nature—does more than stretch your legs. It boosts BDNF (brain-derived neurotrophic factor), a protein that supports brain plasticity, learning, and emotional resilience.

Even a 10–20 minute walk can:
   •   Increase BDNF levels (think- brain fertilizer)
   •   Help metabolize stress hormones like cortisol and adrenaline
   •   Support nervous system regulation—especially when paired with rhythmic music or nature sounds

Try this:
1. Pop in earbuds with calming beats (60–80 bpm)
2. Walk at a steady pace
3. Breathe deeply and let your senses ground you

Movement is medicine. Music is medicine. Together, they’re powerful.
Your brain and body will thank you.

This music was specifically created by Marconi Union and music therapist to help with stress, anxiety and reduce blood pressure.

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