 Welcome to a new week of the rundown. On this episode, the Navy wants you to consider duty as an RDC, how sailors can get smart with their goals, and how physical activity may boost your mood. The Navy is asking leadership to urge their top enlisted sailors to consider becoming red ropers or recruit division commanders. RDCs are considered leaders who are the first in line for transforming civilians into the strong and resilient sailors the Navy seeks. The job of an RDC is no easy task, but the rewards for preparing sailors for the fleet are unmatched. Along with potential growth as a leader and more advancement opportunities, benefits for an RDC include a $450 per month special duty assignment pay, an extra $220 annual closing allowance, and an opportunity to earn a master's training specialist qualification. For more on becoming an RDC, read Navadmin 042-17 on NPC. A Navstress blog on setting your goals is telling sailors don't give up, get smart. Smart is an acronym for making your goals specific, measurable, attainable, realistic, and timely. The blog suggests setting bite-sized smart goals to help you achieve your overall goal. Here are some examples of a smart goal. I will walk one mile a day for two weeks and add a quarter of a mile every two weeks. A smart goal for finances includes I would deposit $25 each week into an IRA. These two examples follow the smart guideline and are there to help sailors shape their own goals. To read more tips on setting and achieving your goals, read the article by visiting navstress.wordpress.com. Finally, research from the Navy Health and Research Center is showing that physical activity may reduce the risk of depression and suicidal thoughts in individuals. Over 700 activity participants volunteered and provided input on assessed depression, stress, and physical activity. Research shows that 30 minutes of moderate activity, five days a week, or 30 minutes of high-intensity workouts three days a week, may effectively target mood disorders in individuals. You can read more on the research and findings by reading the story on navy.mil. Well, that's all for this week. For any questions, send us a message at usnpeople.fct and navy.mil. For the Chief Naval Personnel, I'm MC2 L.J. Burleson. Thanks for watching.