Tag Archives: fitness

Join our 71 MILE APPALACHIAN TRAIL VIRTUAL RACE!

ANNOUCNING THE I AM Liberty

Appalachian Trail Virtual Race

Can you cover 71 miles in 30 Days?

JOIN NOW!! FREE!!

http://racery.com/r/4507495751-appalachian-trail-virtual-race/
Follow the link above to sign up today. Once we get our first 10 racers the our virtual race will begin and we can start running. You will have 30 days to run 71 miles so get started early. Signup is very simple and took me about 5 minutes to complete. All you need is an email and no I wont spam you on it.

atrace

Each time you complete a run you will log your miles on the race page. This will cause your little emblem to go on its journey towards the goal. The above is a picture of our race and you will see the same thing after signup. The only difference will be all of our racers will be on this trail as well.

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https://www.teepublic.com/t-shirt/675284-i-am-liberty-virtual-race-2016

Run in style with these beautiful AT Virtual Race Tee’s designed by yours truly. They are only $14 and look awesome on the charcoal colored tee. Send me a pic in your race tee and I will share it on social media.

Listen, I am not going to take it easy on you now. You made through the bug out challenge its only gonna get harder from here on out. Do you have what it takes?

 

 

I AM Liberty Show: Killing Food, Achievement, Dusk or Dawn

I slaughtered a chicken for the first time this weekend. Processed and ate the little guy and ya know i learned a lot.

Pushing hard by the light of the moon and in the early light of dawn lately. I am coming to understand a little more about time management and how a family effects that. How can you position yourself for success with a family involved as well.

With all the hard work things are happening. There is so much going on in the I AM Liberty world. Challenges, Comics, Books, Freelance. Its so important to be working towards something or this world will hollow you out.

Making time for prepper fitness

 

Knowing is not enough; we must apply. Willingness is not enough; we must do.

Bruce Lee

 

I used to think that preppers were lazy and thought all they needed were weapons and gadgets. I used to laugh at how foolish the idea behind amassing all of this great knowledge on things like bushcraft and OPSEC was yet completely ignoring the responsibility for your own health. I simply couldnt wrap my head around how so many smart, prepared people shunned the idea of physical fitness.

To find out more about this strange phenomenon I started incorporate fitness into the I AM Liberty Show on a regular basis. I also wrote articles about it on my website. There was great feedback and reception of these articles and topics on the podcast so this lead me to a new question. How can so many preppers be interested in physical fitness yet bristle at the thought of their own level of fitness.

It wasnt until I was going over my own daily schedule that I came face to face with the culprit. I had a busy day. There was a full time job to get through, I had a show description to get out, I was proofing my latest book Our World: Recovered Journals and I had promised my son I would take him to see the new Dragonball Z in theaters, which was just as much my own desire. I thought to myself, I wont make the gym today. I simply dont have enough time.

The most offensive of all the four letter words, time, threatens us all. My physical fitness is built into my day and even I fall short occasionally. I began to imagine another American day that was not preprogrammed with the gym in mind. It was then it all came together. It wasnt that preppers were lazy or didnt want to be in shape. There was not a page in the playbook or a minute in the day to get it done. Lets be honest we all work hard to make a living but then another big chunk of time goes in the many projects that come with our various degrees of preparedness. No one is going to take a run around the block with these responsibilities looming. You might have chickens to feed, gardens to tend, inventory to rotate.  Who knows?

I have since created a routine made up various exercises that optimize your ability to learn, prepare and get in shape all at once. Its very important that we maximize our time and the content below will explain just how that can be done with simple but effective excercise coupled with preparedness objectives.

 

HEAVY PACK FORAGING

The most effective tool for exercise is the forest. I dont mean a 800 acre plot either. You need an escape that is local to you. We were meant to walk on dirt and rock not asphalt. Also hiking and running the uneven ground will vastly improve balance. I see these people running in the metro areas inhaling car exhaust and mashing their knees up I wonder why?

You can find wild edibles anywhere and I recommend taking a strong manual for such along with a full pack. Your BOB is exactly what you should carry. You need to get used to that weight. Hike or run a mile or two but feel free to stop and check on the foliage. This trip is just as much about learning new wild edibles in your area as it is about the cardiovascular workout

LOTUS POSITION & LEARNING

This may seem silly to many of you but stretching can make you indestructible. I am a huge proponent of loose muscles. Kareem Abdul-Jabbar played 20 seasons in the NBA and had very little injury problems. Much of this he attributed to yoga. You may laugh at the simplicity of stretching and the lotus position but your body will appreciate.

Put on the most recent episode of I AM Liberty or your favorite preparedness podcast and listen while you stretch. Inhale slowly and stretch deeper on the exhale. You can focus on the lotus or stretch other parts of the body. This will pay dividends within your training.

HEAVY BAG

If you are on a time crunch the heavy bag is the best way to get a full body workout in less than an hour. The key is that its much less about punching. You have to move around the bag, fast. You have to duck and bob and weave. Then you deliver the thunder with lefts and rights. Use your core. There are great links to heavy bag workouts on the internet. When I am low on inspiration I always search Manny Pacquiao on the heavy bag.  IMPORTANT: Learn how to throw a punch first. Learn the right way to throw basic punches and dont go out throwing haymakers your first time. It will get you hurt. Warm up and throw clean technique. You may have to work on technique a few times before you can really wail. Also as you get tired your technique will wane as well. You can break fingers, knuckles, hand bones, wrist bones, pull shoulders, back, neck. The heavy bag hits back. You just might not feel it till tomorrow.

CALISTENICS

Mastering your bodyweight is the key to being effective. There is no other type of exercise that allows you to become a master of your own bodyweight like calisthenics. Push ups, Plank, Wall Sits all can make you a monster. They are tough and will wear you out quick as well.

 

 

 

 

 

YOUR PREPAREDNESS ROUTINE

Preparedness Routine (Beginner)

Exercise

Details

 

15 minute stretch watching or reading

Drill down on a topic with reading or video

 

1 mile Hike/Run

ID wild edibles, trees/carry pack

 

Calisthenics 20, 10, 2:00, 3:00

Push-ups, pull ups, wall sit, plank

 

Heavy Bag

3 rounds at 3mins each

 

Cool Down

 

Preparedness Routine (Experienced)

 

15 minute stretch watching or reading

Drill down on a topic with reading or video

 

2 mile Hike/Run

ID wild edibles, trees/carry pack

 

Calisthenics 20, 10, 2:00, 3:00

Push-ups, pull ups, wall sit, plank (3X)

 

Heavy Bag

3 rounds at 5 mins each

 

Cool Down

 

 

 

5 ways to get survival strength without a gym

There is something uniquely terrifying about crossing the threshold of a gym. The thought of bigger, stronger and more beautiful people than you questioning your presence at “their gym.” All of the new machines and technology you are clueless about. It’s enough to make you quit before you even start.

Though some of this is true the gym can be a wonderful experience but for those of you who don’t want that in your life there are options. I hope this article will help you get fit in 2014.

The question is: How do I get savage, survival strength without a gym?

KETTLEBELLS

The kettlebell or girya (Russian: ги́ря) is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.[1] It is also the main equipment used in the weight lifting sport of girevoy sport. Russian kettlebells are traditionally measured in weight by pood, which (rounded to metric units) is defined as 16 kilograms (35 lb).[2][3] Even in American gyms kettlebells will often be referred to in the weight system of poods.

These incredible tools for fitness were introduced to me about 2 years ago and frankly you will never get a better workout with one piece of equipment than a kettle bell. Also keep it light and keep it simple. You might even want to consider a lesson or two on how to use them. Simply put dont go overboard thinking you are stronger than you are. I use a 38- or a 25lb nothing higher.

Click the Onnit banner next to this article to take a look at their selection of kettlebells I love the Primal Bells but you might prefer the Zombie Bells or the traditional.

Here is a great, simple kettlebell cardio workout that I do often-https://www.youtube.com/watch?v=AAuSQEYs4ws

MEDICINE BALLS

A great tool for increasing the effectiveness of calisthenics. These weighted balls come from 2lbs to over 20lbs. Slam them on the ground, throw them in the air.

The medicine ball really shines with a partner so if you have some friends that want to workout together or perhaps a spouse you can find some great partner workouts using the medicine ball.

There are some great workouts to be done with medicine balls. Check them out!

HEAVY BAGS

Don’t discount the functional strength and the cardio vascular upgrades for your body in spending some time wailing on the heavy bag. I couldn’t live without one. 3 minute rounds or 5. Its a mad mad mad mad world and we all should be able to defend ourselves. Take the time to learn how to hit the heavy bag properly. Wrap your hands and warm up your shoulders. I do either 5 5minute rounds of all out war (punches, kicks, knees, elbows, etc.) or 10-12 3 minute rounds of boxing

COMBAT SPORTS

Krav Maga, Brazilian Jui Jitsu, Boxing, it’s all an incredible workout and really gets you away from the elliptical and the bicep curl. If you have the money and desire to train in combat sports I highly recommend it. It’s also a great measure of yourself. When someone has their arm around your neck choking you and you can’t fight them off its about the most real situation you can be in. When you realize you have to tap to survive it is very humbling.

NUTRITION

The most important thing no matter what fitness path you choose to take. Eat clean. Enjoy great fresh locally grown foods as much as possible. It is this mindset that will push you to begin producing more of your own food.

Your body will be broken down after a workout put in great fuel when you are hurting the day after.

Eat healthy lean protiens after workouts and don’t be afraid to supplement with healthy, high quality, natural supplements like those available on my website by Onnit.

DONT MISS I AM LIBERTY THIS FRIDAY on www.prepperbroadcasting.com THE 17th 7 EASTERN TIME WHEN WE DISCUSS THESE FITNESS TOPICS IN MORE DETAIL

REFERENCE:http://en.wikipedia.org/wiki/Kettlebell