Saturday, March 14, 2020

Recipe for an Indispensable Executive Assistant [Infographic]

Recipe for an Indispensable Executive Assistant InfographicThis executive assistant infographic from Convene is adorable and right on the fruchtfleisch Since its already worth about a thousand words, Ill just call out a few of my favorite elementsSupersonic HearingThis is the benevolent flipside to the gate-keeper function. Sure, your job is to keep knucklehead stuff off your bosss desk, but you also get to bring the concerns of your colleagues to their attention, which can improve conditions for everybody.Battery PackHaving an extra battery in my bag to recharge my phone on the go has already changed my life. Especially if you have a special phone for work-related tasks, invest in an external charger (see if you can get it reimbursed as a business expense, even). Theyre smaller and smaller every day, but lifesavers in the clutch.Titanium SpineKnowing how to stand up for yourself (and your boss), who to stand up to, and when, is a crucial soft skill for an executive assistant. Youve got to make decisions quickly and be able to defend them (though you should also maintain flexibility to accept constructive criticism when appropriate).

Monday, March 9, 2020

How to Improve Memory at Work in 9 Steps

How to Improve Memory at Work in 9 Steps Weve all had one of these moments You get up from your desk at work to head toward wait, where were you going, exactly?You had a final destination in mind when you stood up, but after taking a few short steps, you have already forgotten your original intentions. And for the millionth time you wonder if youre experiencing early-onset Alzheimers, or if this is just a normal brain malfunction.Why Is It Hard to Remember Things?Perfectly healthy people can suffer from forgetful moments that have notlagehing to do with insidious health problems. Harvard Health Publishingcites a number of reasonsyou might struggle with your memory, from absentmindedness to the inevitable passage of time.So the good news is you most likely should not panic just because you cant recall a certain genau on the tip of your tongue. The bad news is, healthy or not, you still need to remember that one thing you wanted to schliff today before leaving the office.What Can You D o About It?Memory problems in the workplace can be a serious concern for employers who want to ensure that important tasks do not fall by the wayside. Thus, soft skills like improving your cognitive wertzuwachs should be a serious concern for you as a young professional who wants to progress in your career.Luckily, the brain is like a muscle. With exercise, practice and the right kinds of habits, you can enhance your memory over time.Here are some ways you can combat forgetfulness.How to Improve Memory 9 Steps1. Prioritize your sleep.When youre awake, all your brain power is dedicated to collecting information. But when you fall asleep, your mental energy shifts towardconsolidating and catalogingthat information. Particularly useful is the time you spend in REM sleep, when you do most of your dreaming and when your brain has the chance to explore what you learned while awake.Gabriel Smith, a sleep expert forMattress Firm, says he relies on proper sleep hygiene to enhance his cogniti ve performance, especially memory. But thats not to say we should always increase our sleep, he remarks. Too much sleep can be just as harmful as too little, so be careful not to overcorrect.How much sleep should you get?The key is to aim for seven to nine hours of sleep per night. The occasional catnap may offer you a quick burst of alertness, yet unless you sleep long enough to hit the REM stage, you wont reap the full benefits to your memory.Furthermore, you should also strive to improve the quality of your sleep. Lying in bed for eight hours wont do you much good unless you actually feel well-rested when you wake up. If you consistently wake up still tired, evaluate your sleep environment to identify possible issues. You might need a more comfortable mattress, a cooler bedroom or earplugs to block out disruptions. A good night sleep will definitely reverse memory loss and boost brain health.2. Learn to play an instrument.Training on a musical instrument does not only expand your knowledge of music, but it is also good for brain health. The actual composition of a musicians brain differs from that of a non-musician, witha higher volume of gray matterand greater neural plasticity.Basically, learning to play an instrument can improve your mental performance in almost every other area. You will expand your capacity for recall of all kinds of tiny details, in all kinds of settings.Gene Caballero, asuccessful entrepreneur and the co-founder ofGreenPal, plays piano to improve his mental health and to hone his memory skills. Playing an instrument has been scientifically proven to engage practically every area of the brain at once, Caballero says. Its like a mental full-body workout.3. Practice martial arts.Separately, physical activity and mental exercises can each help slow cognitive decline. But mind-body practices like many martial arts bring together those separate components to optimize the benefits. For example, a2016 studypublished in Frontiers in Aging N euroscience found that both Tai Chi Chuan and Baduanjin improve memory function.Albert Belzer, a martial arts expert forMMA Fury, points out that one brain-boosting element of Tai Chi is the necessary memorization of various techniques. Plus, he adds, Tai Chi is great because it is not very physically strenuous, so it is something most people can continue to do in later years.The benefits of martial arts practices are not limited to just Tai Chi and Baduanjin. Belzer says you should train in other martial arts if youre physically capable the more techniques, movements and applications you learn, the more your memory is exercised.4. Engage in purposeful practice.EntrepreneurSatyajit Sadanandan, who specializes in skill acquisition, stands by the mantra that practice makes perfect. He defines purposeful practice as breaking down large goals into smaller steps, utilizing feedback channels, and constantly raising the bar with increasingly challenging targets.If you need to learn a new skill or memorize vast quantities of information for your job, one key step to mastering those skills is to actively test yourself throughout the learning process.These techniques can be used to improve most memory-oriented skills in the workplace, Sadanandan says. Right from remembering names or numbers to memorizing and delivering complex presentations without reading out from text.5. Meditate daily.Meditation can offer numerous benefits in its reduction of stress as well as its positive impact on cognitive function, including memory.Some people shy away from meditation because they dont believe theyd be capable of maintaining the right kind of focus when they think of meditation, they picture monks sitting cross-legged in silence for hours at a time. But onestudypublished in the Journal of Alzheimers Diseasedemonstrated positive results on memory from just 12 minutes of daily meditation over an eight-week period.Meditation can take many forms. Some people free write as part of t heir meditation practice, while others practice yoga (another mind-body exercise like the martial arts). Allow yourself to experiment with meditation so you can identify the format that will work best for your personality. Then commit to incorporating it into your life.6. Eat memory-boosting foods.Introduce more foods to your diet that will increase blood flow to your brain. More blood flow means more oxygen and more brain power. That interaction between your blood and your mind is the reason so many people like to take walks to clear their minds exercise gets the blood pumping. But you can reap mind-clearing benefits from particular types of food, as well.Nutritional biochemistDr. Shawn M. Talbottrecommends pomegranate extract for the purpose of increasing blood flow, while theanine (found in green tea) can shift brain waves to a state of relaxed alertness. He also suggests New Zealand pine bark and guayusa leaf to enhance cognitive performance.You can try to make your own teas an d other meals out of those ingredients. Alternatively, if something like New Zealand pine bark is difficult to procure at your local grocery store, you may be able to find dietary supplements ornatural energy drinksthat incorporate it. Just avoid relying on caffeinated, sugar-filled energy drinkswhich may have some short-term benefits to your mental functioning but can harm you in the long run.7. Stop multitasking.Its the age-old dilemma You have a lot of tasks to accomplish in a short period of time, so you split your attention between several at once rather than focusing on a single one. The problem with that approach is that we end up putting in half the effort instead of doing our best work.All too often, says Pooja Krishna, co-founder ofMaroon Oak.The culprit isnt our memory but our focus. In other words, multitasking impedes our ability to concentrate and absorb important details.Not only will multitasking lower your performance on the tasks at hand, but it can even hinder you r broader capacity for recall. Anyone who multitasks across multiple screens (a common practice in todays workplace) is putting themselves atespecially heightened riskof reduced memory. Such prolonged exposure to screens, combined with the harmful habit of multitasking, is sure to exacerbate your stress and even prevent you from getting adequate sleep at night. All of these factors will, in turn, hinder your memory.So although you may prefer to work with several monitors and a dozen open tabs on your browser, challenge yourself to reduce that number over time. Find little moments to disconnect. Focus on one task before moving to the next, and you should see cognitive benefits.Its a great way to improve brain function.8. Stay organized.In the same vein as avoiding multitasking, keeping yourself organized can promote better attention to detail and greater capacity to remember important information. Tanya Mitchell, chief research and development officer atLearningRX, advises everyone t o get ahead of the day with a quick planning session.I think its also a great idea to always start your day by going through what needs to get done, spending at least 5-10 minutes planning, Mitchell says. When someone consciously tries to remember items and sets aside time to do so, it will always help their memory throughout the day.When you get to work every morning, dedicate a few minutes to plan your day and create a to-do list. You dont have to schedule out every last minute, but at least write down a checklist so that when you finish one task, you know immediately what to shift your attention to next. You can also do five-minute braindumps before bed. Not only will you sleep better because you will feel less stress from the weight of the day, but your brain will be more inclined to work out those problems during the night.9. When all else fails, use memory tricks.The most effective means of enhancing your memory and treating memory loss typically involves behaviors, exercises, and habits that will help you flex your skills over time. But if youre not there yet, or you need a quick solution to remember something important, you can lean on memory tricks.Although strong memory needs to be trained, memory strategies can be helpful for people that dont have the time to get a mental sweat a few times per week,Mitchell says.Mitchell recommends linking noteworthy information with visual cues. For example, if you need to remember someone named Taylor, you can play off the wordtailorand imagine that person with a sewing needle.Other mnemonic devicesinclude acronyms, rhymes, chunking and the method of loci (associating information with a familiar geographic location).How Improving Your Memory Improves Your LifeThink of your memory like you think of your physical fitness you should first lay a foundation by establishing a healthy lifestyle and habits that support your fitness. But in addition to that healthy lifestyle, you need to implement a regular exercise praxi s to continue stretching the appropriate muscles. Finally, those fast hacks and memory tricks are like running drills. They are not the most important aspect of your fitness goals, but they can help keep you agile.An agile mind and memory will prove to be incredibly valuable as you progress through your career. You may start to remember tiny but consequential details that used to evade you, like how to use a particularly difficult tool or the name of that contact you met at a conference last year. You dont have time to be dealing withmemory loss.If you dedicate yourself to enhancing your brains performance, supervisors and managers are bound to notice.

Sunday, January 5, 2020

How to Spend Less Than 10 Percent of Your Week in Meetings

How to Spend Less Than 10 Percent of Your Week in Meetings Theres a lot to be said about how to do meetings better fewer PowerPoints, fewer people, zero distractions. However, none of those tactics will move the needle enough on its own.The bold move most organizations must take, but rarely do, is to cap the total time employees spend meeting internally.Organizations depend on meetings, but having too many meetings is wasteful. By one estimate, poorly organized meetings will cost US firms $399 billion in 2019. Thats a significant headwind unless your product is corporate satire, that is.Two-thirds of managers said wasteful meetings come at the expense of deep thinking, keep them from completing their work, and miss opportunities to bring teams closer together, according to a study published in the MIT Sloan Management Review. That study cited research showing that executives spend an average of 23 hours per week in meetings.The data only tells part of the story. Meeting fatigue is a real problem from a qualitative (and quality of life) point of view as well. Think back to the brde time you laughed at an anti-meeting meme or checked social media while on a conference call. Funny cuz its true, right? And when you see a meeting invite on your calendar, do you celebrate? Thats what I thought.To departure, we have to ask how we can get more value out of our meetings. If we can improve meeting ROI, we can boost efficiency. Then we can free ourselves to think deeper, improve alignment across teams, and increase velocity throughout the company.How? Lets take a page from the classic laws of supply and demand. When the supply of meeting time goes down, the value of the minutes that remain necessarily becomes more precious.When You Limit Meeting Time, You Place a Value on TimeThink of the opposite of capping meeting time allowing an unlimited number of meetings. To do so effectively values internal time at zero. If theres no cost to addi ng another meeting, meetings are as cheap as they get.Except that when you factor in time, meetings, on the whole, are actually one of most companies more significant expenses.At our company, our peoples time is our biggest asset, so we cap internal meetings at 10 percent. Yes, thats only four measly hours per 40-hour workweek. For you, it might be different. Whether you can achieve 10 percent will undoubtedly vary across organizations and industries. An excellent place to start is to count the number of hours currently spent on internal meetings, then set an aggressive goal for reducing that number in the next quarter.Create an Agenda That Everyone Owns and Pre-Work That AgendaOnce you have a target for the total number of meetings you want to allow each week, you can hit this target by making the meetings that remain as useful as possible.Setting an agenda is the gold standard for a better meeting. However, if only one person owns the agenda, thats a problem. After all, a meeting isnt just your time or my time its our time. To value our time, we need to agree on how best to use it, right?Everyone who attends the meeting must have a stake in the meetings content. By pre-working the agenda in a collaborative environment, your team can align around meeting topics faster, recognize when a session isnt necessary (a huge win), and determine who needs to be in the meeting and who needs to be looped in after the fact.For more expert HR insights, check out the latest issue of Recruiter.com MagazineShare Meeting Notes With Those Not in AttendanceWhat are your criteria for inviting someone to a meeting? Chances are you dont have any, or you send out invites if the topic seems vaguely relevant to a person. People do this because its better to send an invite than explain why you left someone on the sidelines. Its a safer move, but it is a total waste.We found that after we limited meeting hours, we needed better logic to drive the invitation process. As it turns out, th at logic is hard to articulate as a general rule. So, as much as possible, we let the agenda process drive invites organically. People opt in or opt out, choosing how to spend their allocated meeting hours just as they might spend other aspects of their budget. Sometimes just reading the agenda, or adding to it, is enough to allow someone to skip the meeting.Fewer of us (and fewer of you) need to be active participants in meetings than you might think. Many of us only really need a summary of the meeting content. By publishing meeting notes afterward on our company Slack channel, weve found its easy enough to leave someone out of the meeting. They still get looped into the substance of what happened, what decisions we made, and what the next steps are.Embrace Asynchronous CommunicationWhen we tell people about our companys internal meeting rule, they look at us with astonishment and ask, How do you communicate?Whats interesting about this question is that it assumes meetings are the only high-bandwidth way to share and discuss. We all know thats not true theres literally a meme about surviving another meeting that shouldve been an email but perhaps we need to be reminded that meetings and emails arent the only options.Think about what forms of communication are the most effective. At the very top of the list, we have meetings (face to face and conference calls). We place meetings at the top for the same reason we limit the amount of time we spend in meetings While theyre the highest value, theyre also the most costly use of our time because they require us to sync up. Finding that shared time can be especially challenging in todays workplace, especially for companies where people work remotely or in separate time zones.Just below meetings, though, are a range of asynchronous communication tools like Slack, email, and video messages that are almost as good but which require a lot less investment.Choosing which channel to use is often a matter of what you have to communicate. While Slack and email are mainstays for most offices, we have something of a love affair with video messages. For one thing, videos are easy to create, thanks to free software like Loom. Unlike email or Slack, videos have the benefit of carrying the messengers tone.A quick explanation of how a process works or a brief to-do list comes across with the personal touch of a face-to-face chat. Thats huge for coworkers who rarely see each other IRL.Speaking of a meeting that should have been an email, videos are also much faster to record than typing out a careful email on a complex topic. That email should have been a video.Regardless of which asynchronous communication tool you use, youre empowering yourself to value your own time without sacrificing the information sharing that comes from meetings. As an organization, weve discovered that the more we communicate in an asynchronous way, the less we disrupt our work. It helps us move faster overall.Just as important, wev e also found the 10 percent of the time we do use for meetings is something we all value and appreciate. In other words, we like our meetings, and because our calendars arent overwhelmed with invites, we look forward to the opportunity to talk things over.Josh Lowy is CEO and cofounder of Hugo.

Tuesday, December 31, 2019

MOS 68Q - Pharmacy Specialist

MOS 68Q - Pharmacy SpecialistMOS 68Q - Pharmacy SpecialistThe pharmacy specialist prepares, controls, and issues pharmaceutical products under the supervision of a pharmacist or physician, or supervises pharmacy activities. Skill 68Q personnel require finger dexterity in both hands. The 5 Skill Levels Skill Level 1. Prepares, controls, and issues pharmaceutical products. Prescription handling and dispensing under close supervision, manually or using a computerized system receives, interprets, compounds, manufactures, files, labels, issues and files prescriptions, bulk drug, sterile product and/or unit dose orders. Evaluates orders to verify dosage, dosage regimen and quantity to be dispensed. Checks for completeness and correctness and for common interactions, incompatibilities, and availability. Refers questionable orders or questions on basic formulation to supervisor for clarification. Calculates and annotates proper dosage. Evaluates completed orders to ensure the integrity of the final product. Provides information regarding availability, strength, and composition of medications to physicians or pharmacists. Verifies patient eligibility for receipt of medication. Provides instructions to patients regarding medication consumption and side effects. Performs quality control checks on medications. Issues medications to patients, wards, clinics and other using agencies. Supply, administration, and maintenance assigns and records prescription numbers. Delivers unit doses, sterile products, bulk drug and controlled drug orders. Prepare prescription labels and affixes auxiliary labels. Maintains signature cards and prescription files. Prepares and maintains files of controlled substances stock cards, records, and work units. Maintains master formula record, batch sheet, and patient medication record. Maintains pharmacy reference files and publication library. Prepares and files pharmaceutical reports. Prepares requisitions for and receives, packs, unpacks, stores, safeguards, and accounts for inventories. Controls and issues pharmaceuticals and pharmacy supplies. Inspects, calibrates, operates and performs preventive maintenance on common pharmaceutical manufacturing and packaging equipment. Cleans and disinfects pharmacy equipment and work areas. Packs, unpacks, loads and unloads equipment and assists in setting up unit equipment. Skill Level 2. Performs duties shown in preceding level of skill and provides technical guidance to lower grade personnel in accomplishment of these duties. Prepares, controls and issues pharmaceutical products to include chemotherapeutics. Evaluates sterile products and orders to include calculations, identification of drug interactions and drug compatibilities. Maintains pharmacy system database. Skill Level 3. Performs duties shown in preceding level of skill. Assists with or supervises pharmacy operations. Prescription handling and dispensing Refers questionable drug orders or questions on the basic for mulation to appropriate professional for clarification. Prepares master formula cards and drug control ledgers. Reviews and updates compounding formula reference file. Supervises requisitioning of standard and nonstandard supplies. Establishes and maintains stock levels. Researches and interprets pharmaceutical supply catalogs. Disposes of unserviceable and outdated pharmaceuticals. Organizes work schedules, assigns duties and instructs subordinates in work techniques, procedures, and evaluates pharmacy operations. Establishes work priorities and distributes the workload. Inspects pharmacy area to ensure orderly, clean and safe environment. Supervises operational maintenance program of pharmacy equipment. Prepares and conducts training programs. Evaluates personnel performance counsels personnel and prepares evaluation reports. Prepares and updates pharmacy Standard Operating Procedure (SOP). Skill Level 4. Supervises pharmacy operations. Performs duties shown in preceding level o f skill, Ensures befolgung with quality control methods and procedures. Assists in compiling information for Pharmacy and Therapeutics Committee Meetings. Assists in revision and update of hospital formulary or drug list. Reviews work schedules. Establishes, reviews, evaluates and makes necessary revisions to training programs. Ensures compliance with Army and Federal rules, laws, and regulations relative to pharmacy operations, Directs and supervises supply inventories. Reviews established stock levels to ensure compliance with command guidance. Reviews requisitions for standard and non-standard items and emergency medications. Reviews, consolidates and prepares technical, personnel and administrative reports. Assists pharmacist in personnel matters. Prepares manpower survey reports. Coordinates pharmacy and personnel matters pertaining to the pharmacy with other elements of the medical treatment facility. Reviews operations to ensure compliance with ?Joint Commission Accreditatio n Hospital Organizations (JCAHO) standards. (5) Skill Level 5. Supervises pharmacy activities within the Army Medical Department (AMEDD). Performs duties shown in preceding level of skill. Assists in establishment and operation of formal training programs for specialized areas. Ensures compliance with quality control standards for doctrinal material in formal training programs. Compiles information for Pharmacy and Therapeutic Committee Meeting.? Required Qualifications Physical demands rating and qualifications for initial award of MOS. Pharmacy specialists must possess the following qualifications (1) A physical demands rating, of moderately heavy. (2) A physical profile, of 222221. (3) Normal color vision. (4) A minimum score, of 95 in aptitude area ST. (5) Formal training (completion of the MOS 68B course and MOS 68Q course conducted under the auspices of the AHS) mandatory or meet the civilian acquired skills criteria listed in AR 601-210. (6) No history of alcoholism, drug addiction, or indiscriminate use of habit-forming or dangerous drugs. Additional Skill Identifiers (1) P5Master Fitness Trainer. (2) 25 Battle Staff Operations (skill level 3 and above). (3) 4AReclassification Training. Training/School Information Job training for a pharmacy specialist requires 10 weeks of Basic Combat Training and 19 weeks of Advanced Individual Training, including practice in pharmaceutical tasks. Related Civilian Careers The skills you learn will help prepare you for a future as Pharmacy AssistantPharmacy Technician (Qualify for certification with additional study and the completion of a written exam)

Thursday, December 26, 2019

Study This is how much non-compete clauses hurts employees

Study This is how much non-compete clauses hurts employeesStudy This is how much non-compete clauses hurts employeesBlinded by enthusiasm for our new jobs, too many of us do not look too closely at the language within our employment contracts. Fewer than 10% of new employees will try to negotiate their noncompete clauses, according to the U.S. Department of Treasury. But buyer beware those seemingly innocuous paragraphs can have an outsized impact on our careers.Noncompete clauses, or agreements to delay working for a competing company,can follow us long after weve left a job, limiting our options to find work in our cities and reducing our salaries for years.New research Noncompetes lead to lower wagesTraditionally, getting a new job at a competing firm or being recruited by an old coworker is one of the quickest paths toward a higher salary. But when youre under a noncompete, this path can be closed to you.Noncompete enforcement varies across states, with Florida having the among t he strictest enforcement and California having some of the lowest enforcement rates. Analyzing U.S. Census Bureau data from 30 states, new research published in the Academy of Management found that tech workers in states with stronger noncompete clauses are working at an economic disadvantage to their peers in states with less restrictive noncompetes.When you start your career in a state with strict noncompete clauses, your salary will be persistently less than your peers in less restrictive agreements for eight years, regardless of whether or not you leave the state, researchers found.Thats right, one job you took on a whim can haunt you for the rest of your employment history. Tech workers working in strict noncompete states earned about 4.4% less than their unbound peers over the first seven years.The lock-in effectResearchers called the consequences of noncompetes a lock-in effect a binding trap where employees are prevented from earning a competitive wage or working where they prefer.These noncompetes can also cause a brain drain for the states that uphold them. Workers under strict noncompete clauses were more likely to take their skills across state lines to find work, researchers found.The bottom lineThis research paints a cautionary tale for workers. Although noncompetes have been shown to protect trade secrets for employers, they can derail an employees career, reducing their bargaining power and sacrificing their right to walk away.Before you sign the dotted line of your contract, make sure to double check what exactly youre agreeing to do and for how long.

Sunday, December 22, 2019

Marine Corps Physical Fitness Charts

Marine Corps Physical Fitness ChartsMarine Corps Physical Fitness ChartsIn the Marine Corps, Marines are expected to be fit and must pass two different types of fitness tests - the Physical Fitness Test and the Combat Fitness Test. Both have been upgraded for the first time in decades. As of January 2017, the United States Marine Corps updated its fitness standards adding a new exercise option (push-ups) and changing the maximum and minimum repetitions and times for scoring perfectly on the test as well as making the minimum standards harder. New age groups have also been created to reflect mora accurate changes in average age and fitness abilities. Every Marine must be physically fit, regardless of age, grade, or job (MOS). Fitness is essential to the day-to-day effectiveness and combat readiness of the Marine Corps. The habits of self-discipline required to gain and maintain a high level of physical fitness are inherent to the Marine Corps way of life and must be a part of the char acter of every Marine. Those who aspire to become Marines must first pass the Initial Strength Test (IST), and all Marines are required to pass an annual Physical Fitness Test (PFT) and Combat Fitness Test (CFT). Here is the sequence of events of the new fitness standards of the PFT Pull-up The maximum standards have changed. For the 17-20 year old male the standard to max the PFT has not changed, however from the ages of 25-35 you now have to do 23 pull-ups to max that portion of the fitness test. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. This is not a timed event. The bar must be grasped with both palms facing either forward or to the rear. No kipping allowed (bringing knees up horizontal to waist).One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended. Push-ups - Pull-up hybrid The new chang e also allows the Marine to choose between pull-ups or push-ups. The Marine who chooses push-ups will not max the test with a 300 even if he/she can score the maximum points on the push-ups.So the push-ups are not weighted as heavily as the pull-ups. In fact to max the push-up test a 17-20 ages Marine needs to score 82 push-ups, however, instead of 100 points for maxing an event, you only get 70 points. If you choose to do push-ups the best you can do on the PFT is a 270 - maxing the crunches and run as well. One should consider what exercises are better for him/her and be strategic when taking this PFT. However, if a Marine should have a weakness in some event, all efforts should be taken to get better at that event. Abdominal Crunch There is a2-minute time limit. Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. A single repetition consists of raising the upper body from the starting ort until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.An assistant / counter may be used to hold a Marines legs or feet. The new Marine aged 17-21 now has to score 105 crunches in 2 minutes to max the test. Three Mile Run The goal is for a Marine to complete the measured course as quickly as possible.This is a timed event.Monitors will call out the split or finishing time as appropriate, as each Marine Male passes. The run scoring has not changed. 18 minutes 3 mile timed run is the same standard. Male - 3 Mile Run Maximum and extremum Passing Scores Age GroupsMaximum TimeMinimum Time17-201800274021-251800274026-301800280031-351800282036-401800284041-451830292046-501900300051+19303300 Maximum Points is 100 and Minimum Points is 40 for each age group Male - Pull-ups Maximuma nd Minimum Passing Scores Age GroupsMax RepsMin Reps17-2020421-2523526-3023531-3523536-4021541-4520546-5019451+183 Maximum Points is 100 and Minimum Points is 40 for each age group Male - Crunches Maximum and Minimum Passing Scores Age GroupsMax RepsMin Reps17-201057021-251107026-301157031-351157036-401107041-451056546-501005051+10040 Maximum Points is 100 and Minimum Points is 40 for each age group Male Push-ups Maximum and Minimum Passing Scores Age GroupsMax RepsMin Reps17-20824221-25874026-30843931-35803636-40763441-45723046-50682551+6420 Maximum Points is 70 and Minimum Points is 40 for each age group More Information on the USMC PFT Standards In order to pass the semi-annual fitness test, Marines must perform the minimum acceptable performance requirements shown in the charts. If you are curious what your scores would be if you prepare for the test by taking the fitness test yourself long before Boot Camp, Officer Candidate School, or The Basic School, check out t his USMC PFT Calculator. For the complete changes, point systems for individual events, see the Official USMC Fitness Page.

Tuesday, December 17, 2019

5 shows to help you through your fall Scandal withdrawal

5 shows to help you through your fall Scandal withdrawal5 shows to help you through your fall Scandal withdrawalOK, we admit it Going into September and TGIT without a new season of Scandal to look forward to feels weird, and we might be over zu siche shedding a nostalgic tear or three for one of our Shondaland faves. So whats one to do when that OPA jones hits? Drown your sorrows in another binge watch, of course.Here are five shows (all conveniently available on Netflix) to help curb your Scandal cravings this fall1. Madame Secretary (4 Seasons and Counting)Fans of Olivia Pope and badass woman alike will love CBSs Madame Secretary.Ta Leoni leads the charge as secretary of state, saving the republic and making sure she keeps her personal life in order. The drama offers up a sneak peek into the private lives of those keeping the citizens of America safe.2. The West Wing (7 Seasons)Scandal favorite Joshua Malina plays a fairly pivotal role on The West Wing... not that were biased or anything While you wont get to the Malina bits until a rainstorm and a local congressional race in season 4, youre sure to love the many episodes of Aaron Sorkin-penned political banter and democratic idealism that come before it. This political drama from the early aughts is well loved in our office - especially by Shonda herself3. White Collar (6 Seasons)Once upon a time Matt Bomer complimented me in an elevator and I did not thank him, or even look him in the eye, because he is such a beautiful creature that he must be a faerie, and Im not trying to get turned to iron or whisked away to the Unseelie Court.But it is safe to look at him through a TV, so if you would like to do that (and if you are also finding yourself missing your weekly dose of OPA banter and government scheming), then White Collar is for you.4. Queen of the South (3 Seasons With More to Come)This. Show. Is.Wild.Teresa Mendoza (Alice Braga) is the ex-girlfriend of a dead member of a powerful drug cartel. Seekin g refuge in America after his murder, Teresa ends up teaming up with an unlikely conspirator to take down the drug ring after her - and becomes one of the wealthiest women in the world in the process. Similarly to our friends at OPA, Teresa quickly discovers that wealth and power wont fix all her problems, and she has to think fast and act smart to survive and stay alive in the dangerous world of drugs and money. If youre dying for a show about another power-posing, whip-smart female lead, then Queen of the South is for you.5. Quantico (3 Seasons)Priyanka Chopra is one of the most famous and successful women in the world - this whole Nick Jonas thing is literally just a blip on the phenom that is Priyanka. If you cant get your hands on one of her 30+ Bollywood and Hollywood films, club singles, or music video appearances, you can at least watch her on Quantico. For three years Chopra played Alex Parrish, a former FBI recruit who becomes the main suspect in an American terror attac k. After she is arrested for treason, her story and search for innocence unwinds through a series of twisty, turny flashbacks and present day plots that combine to create a conspiracy plot worthy of any Scandal fans time.This article was originally published on Shondaland.