Fitness

All posts tagged Fitness

By Joe – The Prepper Journal

In a perfect world, one would like to think that when disaster strikes, people would rush to help and support each other through it. And while people certainly will, such catastrophes unfortunately sometimes bring out the worst in many people as well. And these opportunistic predator types don’t target strapping he-men either. They’ll be looking for what they think are vulnerable victims; the elderly, the disabled, and women.

While in these more enlightened times few people still think of women as the “weaker sex”, most men still retain some advantages in physical height and strength.

Fortunately, there are a number of self-defense tips and techniques that can level that playing field and allow women to protect themselves and those that they are responsible for protecting. Some of them involve an outlay of money, some involve exercise, some involve surprisingly simple preparation, but all of them should be considered now, not after the worst happens. Below are some of the more effective ones.

Get And Stay Physically Fit

The healthier and more physically fit you are in the aftermath of a crisis, the better.

You’ll be able to run from danger. You’ll be able to run and get help and possibly track down prey.

Weight lifting will allow you to…well…lift weights.

Continue reading at The Prepper Journal: 10 Self Defense Tips for Women

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It's Gonna Doom Many Preppers (And They Don't Even Know It)

Image source: Flickr / Creative Commons

By Kathy Bernier Off The Grid News

People who are serious about preparedness have a lot to be concerned about. The considerations of post-disaster survival range from food to water to hygiene to self-protection to transportation to emergency medical care.

But there is one area of what we call “prepping” that is often overlooked: personal health and fitness. If sudden disaster were to strike, it is possible that your most valuable prep might be your own body. Those who are unfit and unhealthy might be limiting their capacity for independence both now and in whatever future.

I am not a health care provider or a fitness expert. Rather, I am an ordinary citizen with a personal testimony to share. Over the past several years, my weight has crept up and my overall health has deteriorated. When my blood work reported results so high that my provider wanted me to begin a regimen of medications this past spring, I resolved to turn things around by eating better and exercising more.

Continue reading at Off The Grid News: It’s Gonna Doom Many Preppers (And They Don’t Even Know It)

Image: You can’t be serious about prepping if you’re not serious about your health

By  – Natural News

(Natural News) While no one knows what life is going to throw at us, it is safe to say that it won’t hurt to be prepared for an emergency, disaster, or SHTF (S**t Hits The Fan) scenario. According to Back Door Survival, some three million Americans, or 1 percent of the total population, are making detailed plans and taking measures to prepare themselves for a major catastrophic event.

Many people still believe governments will step in when disaster strikes. However, when we look back at the horrible scenarios during Katrina and Super-storm Sandy, we know that that isn’t going to happen. Those affected had to wait days for aid or face hour-long lines to get some water. It has become apparent that the government isn’t prepared to handle massive rescue operations, nor can they provide for everybody during a disaster. (RELATED: Read more survival news at Survival.news.)

Whether it’s another economic collapse, natural disaster, or the end of the world, preparing yourself for opportunities so that you can take advantage of them when things turn for the worst are paramount during these uncertain times. As the world continues to spin out of control and people start to lose their confidence in governments it is very likely the number of preppers will grow in the coming years.

Survival of the fittest

Being prepared for an emergency is as simple as planning ahead. However, what many people often forget is that prepping is more than just stocking up on survival essentials. If you are going to take prepping serious, it is also time to start working on your health and fitness level.

Should the worst happen, chances are your life and environment aren’t going to look the same. In a world that has erupted into chaos, life will become more physically demanding. You might have to run, jump, climb, and fight your way through out-of-control situations. However, if you are out of shape or in bad health, chances of surviving out there can be pretty slim.

Continue reading at Natural News: You Can’t Be Serious About Prepping If You’re Not Serious About Your Health

FitnessApps

It is May now and we are fast approaching swim suit season. Are you dreading going to the pool and exposing yourself to friends and family? Even worse, do you simply no longer care at all? Most of us aren’t in the shape we want to be in and if this doesn’t apply to you, don’t worry about it. If like most of us, you have some things you want to improve and are struggling with motivation or keep coming up with excuses then this post is for you.

I am not a spring chicken anymore but I am nowhere near over the hill. I have a lot of life left in me and I want to make the most of it. I have known for some time that I needed to exercise more and truthfully, I am not a couch potato; don’t really watch TV at all. I am fairly sedentary with my work though so I need to exercise as much as possible to offset the hours of sitting and staring at a computer. I eat relatively well, lots of fresh foods and not too much junk, but I do like my desserts. That combined with my inactivity had given me a little extra weight I needed to get rid of and if you have any thoughts about being in the best shape to run or fight or perform a lot of manual work like we could expect in a SHTF scenario you don’t want to be unprepared. Isn’t that what we are always talking about on the Prepper Journal?

It isn’t the weight so much as strength. In my life I have always struggled a little with weight although I have never obsessed to the point of actually being the weight I wanted to be. I couldn’t tell you the last time I had a six pack. Well, on my stomach that is… In more times than I can imagine I have dieted and gone to the gym and had periods where I slimmed down and others where I bulked up. Not with muscle so much either, unless you are talking table muscle. Each time I would find some motivation and I would get back at it and make decent progress for a while, but that perfect body in my mind never matched what was in the mirror. Genetics and laziness had it in for me.

Recently, I decided to get back on the horse again for two reasons. The first is that I seriously wanted to be in shape. The second is my daughter wanted to run the Warrior Dash with me. I accepted and that was all the motivation I needed to start working out again. Running a 5K isn’t too bad at all but you add some obstacles in there and things get interesting. There are no shortage of people who aren’t in the best shape that get out there too, but I wanted to push myself to be better and stronger than I was last time.

Before I started my workout this time though I tried to set different goals for myself. Instead of imagining myself with a trimmed, cut physique you see in magazines, I imagined myself as simply being strong. I decided that I could really live with 10 extra pounds as long as I could physically lift more or have longer stamina for the tasks I needed to do. Instead of looking in the mirror and taking selfies like so many people I was just going to focus on getting stronger. I would leave the skinny and obsession about appearances for someone else.

The Goals

My goals were simpler in my opinion. I wanted to be able to run 3 miles easily, do 100 push ups , 200 sit-ups and 10 pull-ups each day. If I could do that I reasoned I would be in pretty darn good shape considering everything else. Why did I pick these and not something like being able to  bench-press 400lbs? Well, one of the prerequisites of this goal was that I didn’t want to have to rely on the gym or anyone else for my fitness. I have had several gym memberships and for me I think they were a waste. If you can’t lift your own weight, why go to the gym and get on a machine? I can run on the streets where I live for free. Pushups, sit-ups and pull-ups are all free too, I just needed a pull-up bar which I already had.

Even though I didn’t want to go to the gym, that doesn’t mean I didn’t have some help. I wanted to see what free fitness apps were available that could help me with my workout program and I found and use the following:

5KRunnerRunning is something that I used to do fairly regularly. Actually, this is my 3rd 5K which I know is no Boston Marathon, but it’s enough for me to be able to get out and run 3 miles easily. I don’t need to do any more than that. When I first started running again I had been inactive for a pretty good while except the daily walks I mentioned so I wanted an app that would ramp me back up to a 5K. I found the 5K Runner program and really loved it. You start out very slow and each day, the program will guide you to run a little more until you are finally running a 5K. You can play your own playlists or listen to music while you run and the 5K runner will tell you exactly when to run and when to slow down and walk. All you need to provide is the place to run and to get your butt out there and do it.

 

PushupsPushups for me were a nightly routine that I would do more or less each night unless I forgot or was tired. My routine was anything but and I wanted something that could coach me to more push ups. I would crank out 20 or 30 and call it quits, but I found Pushups 0-100. This app is great and similar to the 5K Runner app, it starts you out slow and daily builds the number of push ups you are doing. Each day you perform 5 sets. The middle set has the most push ups and the last set is hard to complete. You get badges when you reach different levels, but one cool thing is that not only does it tell you how many push ups you do each day, but it keeps a running count of all your push ups to date. Its pretty cool when you see the total go over 1000 push ups. The whole program takes just 10 weeks and at the end you will be doing 5 sets of 20 for 100 push ups.

 

SitupsSitups was the next app and wouldn’t you know the makers of the Pushup app had a free app for sit-ups too! Situps 0-200 follows the exact same principle as the push ups where you start out gradually through 6 sets of varying reps until you finish week 10 by doing 8 sets of 25 sit-ups for a grand total of 200 sit-up’s. You get badges along the way to motivate you and the app keeps track of how many sit-ups you have done and lets you know automatically how much time to rest and prompts you when it is time to do another set. I just lay this in the floor next to me, crank out my sit-ups and press “did it” when I have finished. Sit-ups will let me know how long to rest and then ping when it is time to crank out some more. Even if you have another app open, the timer still works and you are alerted.

 

30daysAnother app I use to strengthen my core is one called 30 days. This app has a little different approach to progressing you through work-outs and offers a lot of additional exercises in one app. I got this primarily to work on Planks. For those that don’t know Planks are reported by some to be better than sit-ups at strengthening a larger set of muscles and it looks easier. What you don’t realize at first is how hard it can be holding a plank position for a minute or two or over three. 30 Days lets you select your exercise and you can add multiples to your plan. Once selected, 30 Days gets you to do as many of that exercise as possible. For me and the Plank it was to hold the plank position for as long as I could. 30 days times you and when you are finished, 30 Days takes your time and figures out a workout plan for you based upon that time.

 

SquatsLastly for the legs I have another app for squats made by the same people who brought you push ups and sit-ups above. Same concept and same execution. Squats 0-100 gives you a set number of reps and sets and builds on that until you are stronger. And there are others out there if you want to bump your workouts to the next level. There are push ups and sit-ups extreme versions that cost $1.99 each but increase the reps and intensity. Why squats? This is another exercise that uses your own body weight and will strengthen you without machines. This plus running and even the planks will increase strength and stamina.

 

No Magic Pill

No, these apps are not magic and you could do all these exercises without any app at all I know. You have to motivate yourself to get up and push yourself to not only exercise, but complete each of these plans. What will that give you? It will give you more energy and strength. Will it make you look like Kim Kardashian? Nope, but it will get you in shape. Being in shape, able to lift your own body weight and last all day through grueling work is what is important. Selfies from the gym aren’t.

Do you have any favorite apps or exercises you use?

This information has been made available by The Prepper Journal: 5 Free Fitness Apps to Get You in Shape Fast

This article is brought to you by our friend Andrew J. Jackson over at Prepography ”The Art & Study of Self-Reliance”

The military has put a great deal of effort recently to helping service members build resilience because increased resilience or ‘resistance to stress’  makes it much easier for a person to ‘continue their mission’ or keep taking care of their family when danger, fear and discomfort intrude.  Resilience is important to preparedness as well.  Here are Prepography’s Top 10 Tips to Build Resilience to Stress:

Focus on Your Goal or Mission:  By keeping the end in mind you can work through the adversities necessary to get there.

Develop a Community of Support:  A community that you are comfortable asking for help but often don’t have to ask.

Remain Optimistic:  No matter how bad things get…know that they will get better.  General Colin Powell said that “optimism is a force multiplier.”

Anticipate Change:  By building a mental model that anticipates change and potential outcomes you will be able to better react when faced with change.

Be Proactive:  The Boy Scout motto is “Be Prepared” for good reasons.  By anticipating future needs and taking steps now to make life easier then you will smooth the transition and better handle change.

Increased Levels of Physical Fitness:  Keeping physically fit makes your body and mind better able to deal with stress and reduces the likelihood or the severity of health issues.

Focus on Your Health: In addition to increasing your physical fitness you should try to reduce or eliminate any addictions and maintain a healthy weight with good eating habits.  Healthy habits can eliminate or mitigate many of the diseases of excess that we currently experience in our country including diabetes, high blood pressure, cardiovascular disease, gout, and obesity.  Also, get plenty of sleep in the good times and have a sleep plan so that you can get adequate sleep in bad times.

Circles of Concern & InfluenceDon’t Tilt at Windmills:  While many of life’s frustrations and issues may be within your Circle of Concern, focus only on those within your smaller, Circle of Influence.  Tilting at windmills (issues outside your Circle of Influence) will only benefit your doctor…who you will have to go see for that high blood pressure.  There’s enough to worry about within your Circle of Influence and you can actually affect outcomes there.

Commit to Lifelong Learning:  I remember my grandparents doing crossword puzzles every morning to exercise their minds.  Exercise your mind by committing to a lifetime of learning.  Three categories of learning in particular will increase your resilience:

  1. Things you Enjoy:  Learn things that will improve your quality of life.
  2. Professional Development:  Enhance your job security, professional growth and your ability to earn a living.  Financial security builds resilience when things are good and helps you develop your preps for when they aren’t.
  3. Preparedness:  If nothing else you will sleep better at night knowing you have taken the steps necessary improve your family’s preparedness.

Challenge Yourself: Don’t always take the easy way.  Set challenging goals for yourself, work hard to achieve them, then celebrate your successes and learn from your failures.