Hello again Folks!
I trust we didn't all eat ourselves to death over Christmas and we remembered to drink more water throughout the day. Right?
Well anyways, I was having a great conversation with my beautiful wife about work (her work, she is a Nurse) and she mentioned something about some heavy monitor that took two female nurses to pick up and that got my wheels turning.
LADIES! This one is mostly for you, although MEN can use everything I discuss in their workouts as well.
Today's topic: STRENGTH TRAINING a.k.a Resistance Training
This usually scares most women away, because they see what those female bodybuilders look like and they use the excuse: "I do not want to look like the Lady Hulk!". Trust me YOU WON'T! Those ladies use medical grade supplements and get paid to work out and eat like freaks.
Stregnth training helps prevent Osteoporosis, Cancers, and Heart Disease. Don't believe me check any medical website covering those topics!
So do you have to lift weights? No, unless you prefer to. You can do "bodyweight" exercises like squats, lunges, push ups, pull ups, etc. And with bodyweight exercises, you need NO gym membership and can do them anywhere and can Google the phrase "bodyweight workouts" and find thousands of them.
If you do choose to use weights or powerbands (large rubber tubing with handles on them), make sure you completely understand how to use them. If you are at a gym, ask a trainer (but be ready for their sales pitch). Buddy up: get someone to go with you, and help hold you accountable.
Here are a few total body workouts:
Bodyweight (circuit: perform each exercise for 30 - 60 seconds, then move to the next, until complete, Rest, then repeat the circuit 2-3 times)
- Push ups (can be done from the knees)
- Squats
- Crunches
Weights/Bands (circuit: perform each exercise for 8-10 repititions, then move to the next, until complete, Rest, then repeat the circuit 2-3 times)
- Bench Press (push ups if you are using the PowerBands)
- Squat
- Pull Up (pull down with band anchored to a door while sitting on the floor)
- Weighted Crunch (with band still anchored to the door, kneel facing away from the door, hold the handles over your shoulders and bend at the waist crunching in a downward motion)
Folks all it really takes is you to get out of your way. Make a plan and then stick with it.
If you have a medical condition or previous injury please ask your doctor for alternate exercises to put less stress on your condition. And as with any exercise regimen, always speak with your doctor prior to starting any program.
This week's SuperFood: Spinach
There is a reason Popeye ate it. It does amazing things for your body. It is a nutrient dense, low calorie food packed full of phytochemicals that make your bodies cells work like they are suppose to. I like it raw, because cooking it wastes a lot of nutrients.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
Anyways, that's all for this week. If you have anyquestions or comments please feel free to leave them.
Take care!
-DragonSoldier
Saturday, December 29, 2012
Wednesday, December 19, 2012
Fitness and Nutrition #3
So after my technical difficulties I am back. I had a small fire in my garage and had to get rid of the bulk of my fitness equipment. This also jacked up my cable and internet. Grrrrr!
Anyways, I made it through and all is well. On to the weekly topic.
CARDIO....most folks hate hearing this word, yes even the usual gym rats dislike this word. I bring this topic up because I watched the most recent doomsday prepper show, which was 3 different New York City preppers' escape from the city. 1 young lady did the 13 plus mile trek on foot with her B.O.B. on her back. Another gentlemen did the same, but he met his family at a rendezous point in the outer part of the city. And another gentlemen tried the trek on foot, but quickly decided to switch to a stolen bike, then paddled his inflatable canoe across the river to New Jersey.
What's my point here? CARDIO WAS THE KEY!
I mentioned this before, you must practice footmarching with your B.O.B. or when the time comes to actually do it your adrenaline will get you to a point where you are in trouble.
So what does practicing this, help you determine?
- Your current physical state. Maybe a mountain bike should be on your bugout checklist.
- How does this method of bugging out effect your hydration plan?
- Footwear. Combat boots may not be your new footwear of choice during a bugout situation.
- Foot care. What to do when your feet start breaking down. Great site for footcare kits: http://www.zombierunner.com/store/categories/foot_care/ I used to run ultramarathons, foot care is critical!
- Fuel. When your bugging out on foot, water is important, but you also need to eat. Practice eating while footmarching or you could look into the fuel gels like GU, or CliffShots.
- Comfort of your B.O.B. It may not be as comfortable after 2 to 10 miles.
Lots of variables come into play when your bugout vehicle is Tango Uniform, so make sure your prepare for that scenario just like we do for every other scenario. The bike is a great back up vehicle, but you must practice that as well.
Hope everyone is doing well and please feel free to leave comments or questions. Let me know what fitness preps you are up to.
Until next time.
-DragonSoldier
Anyways, I made it through and all is well. On to the weekly topic.
CARDIO....most folks hate hearing this word, yes even the usual gym rats dislike this word. I bring this topic up because I watched the most recent doomsday prepper show, which was 3 different New York City preppers' escape from the city. 1 young lady did the 13 plus mile trek on foot with her B.O.B. on her back. Another gentlemen did the same, but he met his family at a rendezous point in the outer part of the city. And another gentlemen tried the trek on foot, but quickly decided to switch to a stolen bike, then paddled his inflatable canoe across the river to New Jersey.
What's my point here? CARDIO WAS THE KEY!
I mentioned this before, you must practice footmarching with your B.O.B. or when the time comes to actually do it your adrenaline will get you to a point where you are in trouble.
So what does practicing this, help you determine?
- Your current physical state. Maybe a mountain bike should be on your bugout checklist.
- How does this method of bugging out effect your hydration plan?
- Footwear. Combat boots may not be your new footwear of choice during a bugout situation.
- Foot care. What to do when your feet start breaking down. Great site for footcare kits: http://www.zombierunner.com/store/categories/foot_care/ I used to run ultramarathons, foot care is critical!
- Fuel. When your bugging out on foot, water is important, but you also need to eat. Practice eating while footmarching or you could look into the fuel gels like GU, or CliffShots.
- Comfort of your B.O.B. It may not be as comfortable after 2 to 10 miles.
Lots of variables come into play when your bugout vehicle is Tango Uniform, so make sure your prepare for that scenario just like we do for every other scenario. The bike is a great back up vehicle, but you must practice that as well.
Hope everyone is doing well and please feel free to leave comments or questions. Let me know what fitness preps you are up to.
Until next time.
-DragonSoldier
Interesting Article fixing school violence
http://www.policeone.com/active-shooter/articles/2058168-Active-shooters-in-schools-The-enemy-is-denial
This is spot on assessment and solution of how to handle mass shootings in schools. Schools are Soft Targets (little to No defense) and are preferred targets of criminals and terrorists around the world. Remember the school attack in Beslan, Russia. Osama bin Laden said that the Beslan attack was a rehearsal for nation wide attacks to come to the US. He also said, that western children are "noble" targets. Time to arm teachers like they do in Israel or have a small armed security force at every school in America. That is how you fix this problem. You don't take away the guns of law-abiding citizens, as that will only cause the crime rate to skyrocket!
-DragonSoldier
This is spot on assessment and solution of how to handle mass shootings in schools. Schools are Soft Targets (little to No defense) and are preferred targets of criminals and terrorists around the world. Remember the school attack in Beslan, Russia. Osama bin Laden said that the Beslan attack was a rehearsal for nation wide attacks to come to the US. He also said, that western children are "noble" targets. Time to arm teachers like they do in Israel or have a small armed security force at every school in America. That is how you fix this problem. You don't take away the guns of law-abiding citizens, as that will only cause the crime rate to skyrocket!
-DragonSoldier
Friday, December 14, 2012
Sorry folks!
Sorry folks! I have had major technical difficulties here at the homestead. I will post my usual topics next week. Again so sorry! Thanks for your runderstanding!
-DragonSoldier
-DragonSoldier
Thursday, December 13, 2012
Plague Cruise
http://www.guardian.co.uk/society/2012/dec/13/christmas-cruise-plague-ship-norovirus-outbreak
I posted an article last week about the Norovirus in the UK. Here is another one from the Queen's neck of the woods.
I posted an article last week about the Norovirus in the UK. Here is another one from the Queen's neck of the woods.
Thursday, December 6, 2012
Nuclear Weapons Effects- tomorrow
Due to extreme Home Cookie Making in my house, I am postponing this post until tomorrow. It was a hard decision, but cookies with the girls rules out!
Wednesday, December 5, 2012
NKorea readies its Long Range Missile for Test
http://washington.cbslocal.com/2012/12/05/report-north-korea-could-launch-rocket-by-next-week/
They have already tested this type of missile before only to be internationally embarrassed with a misfire. However, it seems like the source seems to think that they got all the kinks worked out.
If they were to launch a missile at the US and successfully get an air burst detonation over Los Angeles, the radiation would be the least of our problems. The Electro Magnetic Pulse would do widespread damage to the eletrical grid as well as every electrically powered device would be rendered useless, and yes this includes your cars and smart phones.
Tomorrow, I will post my weekly CBRN discussion, and instead of covering filters for APRs as I previously mentioned, in light of the NKorean missile test, I will instead discuss Nuclear Weapons Effects. I should have it up by 8pm tomorrow.
They have already tested this type of missile before only to be internationally embarrassed with a misfire. However, it seems like the source seems to think that they got all the kinks worked out.
If they were to launch a missile at the US and successfully get an air burst detonation over Los Angeles, the radiation would be the least of our problems. The Electro Magnetic Pulse would do widespread damage to the eletrical grid as well as every electrically powered device would be rendered useless, and yes this includes your cars and smart phones.
Tomorrow, I will post my weekly CBRN discussion, and instead of covering filters for APRs as I previously mentioned, in light of the NKorean missile test, I will instead discuss Nuclear Weapons Effects. I should have it up by 8pm tomorrow.
Prepper Fitness #2
A newer trend that is making personal trainers lots of money is "Functional Fitness". In a nutshell its the use of fitness to make you better at specific functions. For instance a golfer won't do 500lbs power squats, he will work on his core muscular strength to improve his golf swing, or a Soldier won't train like an Olympic Marthoner (although some do), he will ruckmarch with a heavy rucksack or do pull ups while wearing his body armor.
So how do we make functional fitness work for us?
1.For starters, look at yourself in the mirror and ask yourself some questions. Can you carry that bugout bag on your back for 10 to 20 miles? Can you chop a tree down with an axe and then carry the wood back to your camp?
2. Review your preparedness plan. Any heavy lifting involved? Any long distant walks involved? Can you load your preps without injuring yourself?
3. Get fit! Start with your core muscles and major muscle groups, work on these groups for 2 to 3 weeks to get your body prepped for the functional exercises that you will incorporate.
4. Use your preps as the resistance!
Here are a few examples:
a. Ammo Can lifts. Hold a small ammo can in both hands over your right shoulder, then press up and move the can to the left shoulder, repeat to the right shoulder and that's one rep. Try for 10 reps per set.
b. Farmer's Walk. Grab a 5 gallon bucket full of rice, walk with it down your drive way with it in one and switch to the other hand on the way back up to the house. Try that a few times.
c. Rice Bucket Hug and Twist. Bear hug the same rice bucket and stand with feet shoulder width apart. While hugging the bucket, twist left, back to center, twist right, back to center, that's one rep. Try for 10 reps per set.
d. Duffle Bag Drag Plus. Take a military OD green duffle bag, fill it with about 30 to 50 pounds of non-breakable stuff. Attach a rope or strap (about 25ft) to the top of the bag. Place the bag on the ground and extend the rope out to the full length. Stand with feet wider than shoulder width and pull the bag to you with alternating arm pulls. When you get it to your position, pick it up, put in on your back, run to the bags original position, drop it, extend the rope and repeat. 5-10 reps per set.
e. B.O.B. Foot March. This is common sense. Wear your B.O.B. and go for a walk. Don't just mosey... PUSH YOURSELF, THE ZOMBIES ARE COMING! Ha! Start with 1-2 miles and slowly build up to were you are comfortable with 10 miles on any terrain.
Nutrition Tip: Cut sodas from your intake. They are poison for the machine that is our body. Don't just switch to Diet or Zero cal. these are actually worse for you and further SLOW your metabolism. Oh and the Super Cancer Fighting Food I mentioned last week: BROCOLLI! http://www.phytochemicals.info/plants/broccoli.php
In closing, remember to discuss any workout regimen with your doctor, drink plenty of water before, during and after your workouts.
-DragonSoldier
So how do we make functional fitness work for us?
1.For starters, look at yourself in the mirror and ask yourself some questions. Can you carry that bugout bag on your back for 10 to 20 miles? Can you chop a tree down with an axe and then carry the wood back to your camp?
2. Review your preparedness plan. Any heavy lifting involved? Any long distant walks involved? Can you load your preps without injuring yourself?
3. Get fit! Start with your core muscles and major muscle groups, work on these groups for 2 to 3 weeks to get your body prepped for the functional exercises that you will incorporate.
4. Use your preps as the resistance!
Here are a few examples:
a. Ammo Can lifts. Hold a small ammo can in both hands over your right shoulder, then press up and move the can to the left shoulder, repeat to the right shoulder and that's one rep. Try for 10 reps per set.
b. Farmer's Walk. Grab a 5 gallon bucket full of rice, walk with it down your drive way with it in one and switch to the other hand on the way back up to the house. Try that a few times.
c. Rice Bucket Hug and Twist. Bear hug the same rice bucket and stand with feet shoulder width apart. While hugging the bucket, twist left, back to center, twist right, back to center, that's one rep. Try for 10 reps per set.
d. Duffle Bag Drag Plus. Take a military OD green duffle bag, fill it with about 30 to 50 pounds of non-breakable stuff. Attach a rope or strap (about 25ft) to the top of the bag. Place the bag on the ground and extend the rope out to the full length. Stand with feet wider than shoulder width and pull the bag to you with alternating arm pulls. When you get it to your position, pick it up, put in on your back, run to the bags original position, drop it, extend the rope and repeat. 5-10 reps per set.
e. B.O.B. Foot March. This is common sense. Wear your B.O.B. and go for a walk. Don't just mosey... PUSH YOURSELF, THE ZOMBIES ARE COMING! Ha! Start with 1-2 miles and slowly build up to were you are comfortable with 10 miles on any terrain.
Nutrition Tip: Cut sodas from your intake. They are poison for the machine that is our body. Don't just switch to Diet or Zero cal. these are actually worse for you and further SLOW your metabolism. Oh and the Super Cancer Fighting Food I mentioned last week: BROCOLLI! http://www.phytochemicals.info/plants/broccoli.php
In closing, remember to discuss any workout regimen with your doctor, drink plenty of water before, during and after your workouts.
-DragonSoldier
Sarin...anyone?
http://worldnews.nbcnews.com/_news/2012/12/05/15706380-syria-loads-chemical-weapons-into-bombs-military-awaits-assads-order?lite
Looks like Assad isn't playing nice anymore! But this move makes me think about what the Sec. of State said last week: "if you use Chemical Weapons, we are coming in". Maybe Assad is is baiting us into sending more troops into the region...Just a thought.
By the way Sarin(GB) is a military grade Nerve Agent, that is non-persistent. Forces would use this to kill the enemy, but be able to retake the terrain after a period of time (depending on the temperature) as it evaporates fairly easy.
Good times!
-DragonSoldier
Looks like Assad isn't playing nice anymore! But this move makes me think about what the Sec. of State said last week: "if you use Chemical Weapons, we are coming in". Maybe Assad is is baiting us into sending more troops into the region...Just a thought.
By the way Sarin(GB) is a military grade Nerve Agent, that is non-persistent. Forces would use this to kill the enemy, but be able to retake the terrain after a period of time (depending on the temperature) as it evaporates fairly easy.
Good times!
-DragonSoldier
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