Health and Fitness

Over the past few years, I’ve been taking various supplements in an effort to improve my overall health. I’ve tried different multivitamins, turmeric, fish oil, and a handful of other products that promised big results. To be honest, I haven’t seen much in terms of noticeable changes. I’m not sure if I’ve been using the wrong brands, the wrong doses, or if supplements just aren’t all they’re cracked up to be. But instead of giving up, I’ve decided to “up my game” and go all-in with higher-quality supplements.

After doing some research and reading a lot of reviews, I’ve decided to try out three new supplements to see if the quality of the products I’ve been using has been the issue. The three I’ve chosen are: THORNE Men’s Multi 50+, NatureWise Turmeric Curcumin with BioPerine, and Nordic Naturals Ultimate Omega. These brands are highly recommended and are known for being more potent, pure, and effective than your average off-the-shelf products.

Here’s what I’m hoping for:

1. THORNE Men’s Multi 50+

I’m over 50 now, so I wanted a multivitamin that’s specifically designed for someone my age. This product includes essential nutrients in forms that are supposedly easier to absorb, which might have been one of the problems with my old multivitamin. I’m hoping to see improvements in my energy levels, mood, and overall well-being with this one.

2. NatureWise Turmeric Curcumin with BioPerine

I’ve been taking turmeric for joint health for a while, but again, no real difference that I could notice. What makes this version different is the addition of BioPerine, a black pepper extract that’s supposed to improve the absorption of turmeric. Turmeric is known for its anti-inflammatory properties, and I’m really hoping this higher-quality version will actually help with some joint discomfort I’ve been dealing with lately.

3. Nordic Naturals Ultimate Omega

I’ve tried fish oil before, but I’m stepping it up with Nordic Naturals, which is well-known for its high-quality omega-3s. Omega-3s are great for heart health, joint health, and cognitive function, so I’m hoping this supplement will help with overall inflammation and mental clarity. This brand claims to have higher purity and better bioavailability, so maybe this will be the one that actually makes a difference.

Why the Change?

The big question in my mind is whether supplement price and presumed quality makes a real difference. If you go online, there are hundreds of brands all claiming to offer the best product, from my research, the truth is, not all supplements are created equal. Some brands might use cheap ingredients or forms of vitamins that your body can’t really absorb, which would explain why I haven’t seen results.

I’m also making sure to take these supplements consistently and for long enough to really gauge their effects. Too often, people (including myself) take supplements for a few weeks, don’t see instant results, and then stop. But I’m going to give this a fair shot.

The Plan

For the next few months, I’m going to stick with these three supplements and track how I feel—energy levels, joint pain, mood, mental clarity, and any other noticeable changes. I’m hoping that with better-quality supplements, I’ll start seeing the benefits that so many people rave about.

If I do see some noticeable results, I’ll know that supplement quality really does matter. If not, well, I guess I’ll have to reconsider the whole idea of taking supplements altogether.

Stay tuned—I’ll update you all on whether this “upping my game” approach pays off!

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This is an exciting step forward for me, and I’m curious to see how it goes. If you’ve tried any of these brands or have had similar experiences, feel free to share in the comments.

I’ve long been deeply concerned about the uncertainties surrounding our medical supply chains. The events of the past few years have shown us how essential things, like medications, can become scarce in unexpected situations.

And with China manufacturing and thus controlling approximately 90% of medications it’s obviously a very fragile supply chain.

So I started to research ideas and resources to help you all prepare for this and came across Jase Medical, a service that provides a long-term supply of prescription medications. Here’s why I genuinely think this could be crucial for you and your family:

1. Supply Chain Fragility: The vulnerabilities in our medication supply from China and India have become glaringly evident.
2. Potential Factory Shutdowns & Weather-Related Disruptions: With the changing global landscape, and direct attacks on the supply chain we need to anticipate and prepare for these disruptions.

I managed to secure a $10 discount for our community with the code JAM-1189. If you feel this aligns with your preparation plans, do take advantage of it. Here is the link to Jase Medical.

As a prepper, it’s essential to be ready for any emergency, and part of that preparedness is having a solid plan for addressing potential health issues. In a SHTF scenario, access to medical care and pharmaceuticals might become limited or nonexistent, so knowing how to use natural remedies could prove invaluable. Here’s a list of the top 10 medicinal herbs to stockpile for SHTF situations, each with research-backed benefits to treat the most common health issues.

1. Echinacea (Echinacea purpurea) Echinacea is a popular herb known for its immune-boosting properties. It has been used traditionally to treat upper respiratory tract infections, such as the common cold and flu, and to promote wound healing. It’s thought that Echinacea works by stimulating the immune system, helping your body fight off infections more effectively.
2. Garlic (Allium sativum) Garlic has long been praised for its antimicrobial, antiviral, and antifungal properties. It can help combat infections, lower blood pressure, and improve heart health. In a SHTF scenario, garlic can be used as a natural antibiotic and to maintain overall wellness.
3. Ginger (Zingiber officinale) Ginger has a range of health benefits, thanks to its anti-inflammatory, antiviral, and antibacterial properties. It’s highly effective in treating nausea and vomiting, making it a go-to remedy for motion sickness and morning sickness. Additionally, ginger can be used to alleviate digestive issues, such as indigestion and gas, and to reduce inflammation.
4. Chamomile (Matricaria chamomilla) Chamomile is a gentle herb with calming and anti-inflammatory properties. It has been used for centuries as a natural remedy for anxiety, insomnia, and gastrointestinal disorders, including indigestion, diarrhea, and colic. Drinking chamomile tea or using a chamomile-infused oil can help soothe nerves and promote relaxation during stressful times.
5. Peppermint (Mentha x piperita) Peppermint is well-known for its digestive benefits. It can help relieve nausea, indigestion, gas, and bloating, making it an essential herb to have on hand for gastrointestinal issues. Additionally, peppermint has antimicrobial and antiviral properties, which can be beneficial in warding off illness.
6. Yarrow (Achillea millefolium) Yarrow is a potent herb with antimicrobial, anti-inflammatory, and astringent properties. It has been used traditionally to treat wounds, stop bleeding, and reduce fever. Yarrow can also help alleviate digestive issues and can be used as a natural remedy for menstrual cramps and other women’s health concerns.
7. Plantain (Plantago major) Plantain is an often-overlooked herb with powerful anti-inflammatory and antibacterial properties. It can be used topically to treat skin wounds, insect bites, and stings, helping to reduce swelling and prevent infection. Additionally, plantain can be used to soothe respiratory issues like coughs and sore throats.
8. Elderberry (Sambucus nigra) Elderberries are rich in antioxidants and have long been used as a natural immune booster. They can help treat cold and flu symptoms, reduce inflammation, and alleviate respiratory issues. Elderberry syrup, lozenges, and teas are popular remedies for cold and flu season, and having them in your stockpile can help you stay healthy during a SHTF situation.
9. Calendula (Calendula officinalis) Calendula, also known as pot marigold, is a versatile herb with anti-inflammatory, antiviral, and antibacterial properties. It is commonly used to treat a variety of skin conditions, including wounds, burns, rashes, and eczema. Calendula can be applied topically as a salve, oil, or poultice, or taken internally as a tea to help soothe inflammation and promote healing.
10. Goldenseal (Hydrastis canadensis) Goldenseal is a powerful herb containing berberine, which has antimicrobial, antiviral, and antifungal properties. It has been used traditionally to treat infections, wounds, and digestive issues. Goldenseal can be taken internally as a tincture, capsule, or tea, or applied topically as a poultice to help combat infections and support overall health.

When incorporating these herbs into your SHTF stockpile, it’s important to store them properly to ensure their potency and effectiveness. Keep dried herbs in airtight containers, away from direct sunlight, heat, and moisture. Tinctures, oils, and salves should also be stored in cool, dark places to maintain their shelf life.

Before using any herbal remedies, be sure to research proper dosages and potential interactions with other medications or medical conditions. If possible, consult with a healthcare professional or herbalist to ensure safe and effective use. In a SHTF scenario, having these medicinal herbs in your stockpile can be invaluable, helping you manage common health issues and maintain overall wellness when access to conventional medical care is limited.

My most recommended book “Where There Is No Doctor: A Village Health Care Handbook” by David Werner

“Where There Is No Doctor: A Village Health Care Handbook” by David Werner is a vital resource for individuals and communities with limited access to professional medical care. First published in 1970 and updated several times since then, the book has become an indispensable guide for those living in remote areas or facing a potential SHTF situation. In this review, we will delve into the content, organization, and overall usefulness of this acclaimed book.

Content: “Where There Is No Doctor” covers a broad range of topics related to health care, disease prevention, and treatment of common illnesses and injuries. It emphasizes the importance of community involvement and self-reliance in managing health concerns, particularly in areas where professional medical care is scarce or unavailable. Some of the key topics covered in the book include:

• Basic anatomy and physiology
• Hygiene and sanitation
• Nutrition and the importance of a balanced diet
• First aid and emergency care
• Recognizing and treating common illnesses, such as respiratory infections, diarrhea, and malaria
• Maternal and child health, including pregnancy, childbirth, and newborn care
• Dental care and oral hygiene
• Prevention and management of chronic illnesses, such as diabetes and hypertension
• Dealing with mental health issues and emotional well-being
• Understanding and using medications safely

Organization: “Where There Is No Doctor” is well-organized and easy to navigate, making it a user-friendly resource for readers with varying levels of medical knowledge. The book is divided into chapters focusing on specific topics, and each chapter is further broken down into sections and subsections that provide detailed information on symptoms, causes, treatments, and prevention strategies.

Illustrations and diagrams are used effectively throughout the book to explain complex concepts and demonstrate procedures, such as wound care or childbirth. The book also includes helpful appendices, such as a guide to common medications, a glossary of medical terms, and resources for further learning and training.

Overall Usefulness: “Where There Is No Doctor” is a valuable resource for anyone seeking to expand their knowledge of health care and disease prevention, particularly in situations where professional medical assistance may be limited or unavailable. Its comprehensive and practical approach makes it an essential tool for community health workers, preppers, and individuals living in remote areas.

The book is not a substitute for professional medical advice, but it provides valuable information on how to recognize, treat, and prevent common health issues, empowering readers to take control of their well-being and that of their communities. In addition, the book’s focus on prevention and health education makes it a powerful tool for promoting overall wellness and reducing the burden of illness.

In conclusion, “Where There Is No Doctor: A Village Health Care Handbook” by David Werner is a highly informative and practical guide for managing health in challenging circumstances. Its comprehensive content, clear organization, and emphasis on self-reliance make it an indispensable resource for those seeking to improve their knowledge of health care and disease prevention, particularly in remote or SHTF scenarios.

Here are some of my favorite prepping gear

Thank you for investing your time in this article, and I sincerely hope it has provided valuable insights to strengthen your survival preparedness. As a survivalist, I make use of a variety of tools and gear, many of which have proven to be indispensable in my journey. Here, I’ve compiled a list of some of my favorite survival gear, which I believe you will find beneficial as well.

These are affiliate links, meaning if you decide to use any of them, I’ll earn a commission at no additional cost to you. However, I assure you that these recommendations come from personal experience – these are the exact tools I trust, use, and confidently recommend to everyone, including my own family.

1. Long-Term Food Storage: ‘My Patriot Supply‘ is my top choice for emergency food supplies. Their selection caters to long-term storage needs, ensuring you’re always prepared.
2. Water Filter: Clean, safe drinking water is a priority in any situation. This water filter has served me well, and I trust it will for you too.
3. Versatile Cooking Solution: The Zoom Versa Cook Stove is a reliable, versatile cooking solution perfect for outdoor and survival scenarios.

I’ve compiled an extensive, frequently updated list of my top survival gear recommendations for your convenience. Equip yourself with the best and latest gear here.

Remember, true survival isn’t merely about making it through – it’s about effectively navigating and thriving in challenging circumstances. Equip yourself well, stay informed, and always be prepared.

It is no more a secret, that to stay healthy and fit there is no better option than exercising well and daily. A fifteen-minute to half an hour session of exercise can do wonders for your health and overall wellness. Well, to begin with, you must know that about 90 percent of health disorders are caused due to our lazy and sedentary lifestyles and as a result of obesity and weight.

And what is more shocking to know that only about 3 percent of the people in the United States live a healthy and active lifestyle while a whopping 97 percent are living dangerously with loads of health conditions arising due to increasingly laidback lifestyle that involves little to almost no exercise.

But the good news is, that no matter how badly you are gripped into the clamps of this unhealthy way of life, it is never too late to embark on a journey of wellness and good health. You can, in fact, do some of the best exercises without even stepping out of the house. Experts from the fitness world have devised many helpful exercises that can be done at home and that can provide you with an all-round body exercise.

One such super exercise that you can include in your daily life is Squats. This is, in fact, a traditional exercise that needs no equipment. In this exercise, your body is, in fact, the equipment that you work with. Though in modern times, fitness regimes and methodologies have evolved and you may also see people in the gym adding weights to the squats. But, the basics of this exercise and how it is done remains the same. Let’s look at how Squats are done and then we will decode the benefits along the way.

Squats – The Origin

Squats are in fact one of the most fundamental positions of our lives. Our bodies are naturally made to squat but as we grow older our squat positions and forms go from bad to worse.  Forget squatting, at times we find it difficult to even bend and pick up something from the ground. We are sitting in unnatural postures and positions throughout the day, that is impacting our spine and overall health bigtime.

The evolution of mankind and the patterns suggest that we as human beings are genetically designed to squat too often and almost all our activities. However, the amenities of the contemporary world has made our lives more seamless and to such an extent that we no longer need to squat for any of our activities. And, the irony is that the same modern world looks at a natural ability of the human body as a very helpful exercise. Though, most of us would know how to squat let us tell you how a basic bodyweight squat is done.

Doing Squats the Right Away

Before we go any forward knowing how to do a squat in the right away is absolutely important to get all the benefits it claims. That’s because often doing an exercise the wrong way can lead to injuries and many other health issues. Let’s have a closer look at the Steps to do this exercise:

Step 1:

Stand Upright and Tall in a proper and firm posture. Put your hands by your sides and your feet at shoulder-width apart. Your toes should be pointing forward for a proper form.

Step 2:

Maintain a straight back and keeping your core tight you can push your hips really back. Bend your knees and lower your body down until your thighs are at a position parallel to the ground. It’s like coming to a position to sit on a bench minus the bench.

While doing this step remember not to bend too far forward from the waist area. If you do that you put too much stress to your spinal area.

Step 3:

Take a short pause at Step 2 and then slowly raise your body up to the original position. This completes you one Squat purely on your Body Weight.

Do 50 reps of this exercise every time you do it and you will be amazed at the way it helps to improve your health and overall well-being. You can also combine weights along with the squats as well for the best results. Now that you know the process of doing your squats the right way, let us look at the glaring benefits of squats.

To begin with, we will start with the Physical Benefits of Squatting every day.

Squats – The Physical Benefits

Doing squats obviously, have far more benefits than just burning some calories. Squats are the main exercise in almost every men’s fitness program of athletes and trainers. These squats help you in achieving and making the most out of your workout routines. Here we have listed the physical benefits as under:

1. Doing squats regularly helps you in developing those rock-solid glutes that you always dreamt of. Since squats focus on almost all muscle groups, glutes are one of the main target areas of squats.

2. With regular and consistent reps of squats, you can enhance your thigh muscles including the area of your front things known as quads. As such squats can help improve your quad strength.

3. With squats focussing on your thigh muscles your hamstrings are also targeted. Which implies stronger hamstrings and better thigh muscles.

4. Along with the thighs doing squats regularly helps you in building your calf muscles as well. So your entire lower body is covered just by doing these 50 reps of squats.

5. Doing squats regularly helps you in increasing your leaps in a jump. That helps you stay prepared and ready for workouts that you need to do for weight loss and workout.

6. With squats, you can enhance and build your core strength as well. When included with all your other workouts it works wonder in establishing your core strength.

7. Squats will obviously be burning some calories with every rep. However, the calories burnt may be few if you rely on squats alone but when coupled with all other workouts it works just fine.

8. Doing squats regularly drastically improves the overall blood circulation of the body. The logic is simple, this exercise conditions the heart and thus pumps more blood thereby improving the overall blood circulation.

9. Doing Squats regularly disposes of the cellulite in our body. Squats target your major muscle groups of your entire body thereby helping in toning and getting rid of the saggy cellulite all over your body.

10. Involving squats in your daily routine improves the overall flexibility. That’s because squats help you get to positions and body postures that you rarely attain in your daily lives.

11. Doing squats regularly helps in improving the overall elasticity of the body and you will see a substantial improvement in your reflexes, thereby preventing some of the injuries that arise when your bodies are stiff due to no workout.

12. With proper squats regime and when done regularly, you can achieve a better posture of the spine. That’s simply because squats improve your spine by stretching it well.

13. Squats as you observed in the process and the way it is done is a low impact exercise, so you get the most out of this exercise without getting too spent and exhausted.

14. With improved blood circulation and a combination of all the effects, squats can act in the overall removal of waste and toxins from the body.

15. Since squats focus on almost all lower body and core muscle groups, the overall strength of your bones and joints improve. The more squats you do the better your bone strength becomes.

16. With improved and stronger lower body your mobility and overall balance increase manifold. A stronger lower body simply means better movements.

17. And if that was not all to expect from one exercise, doing squats regularly also triggers and increases the levels of testosterone in your body which implies increased libido.

18. Squats also help in increasing your resistance and endurance, and hence you will see your speeds are increasing while you are running.

19. Doing regular squats means you are triggering the processes of your body to produce optimum levels of hormones in your body.

20. When you are doing squats regularly, your motor patterns improve while you are exercising implies efficient workouts overall.

21. Squats undoubtedly help you in achieving the best leg shapes. Especially because they target almost all your leg muscles providing perfectly toned legs.

22. The activities involving your legs become seamless and easy because of the fact that your lower body gets wonderfully toned and slim.

23. When you are doing squats regularly your body aches and backaches diminish and are reduces completely in the long run.

24. With all the above benefits you can expect a boost in the overall performance of the body.

25. Last but not the least with improved performance, condition and strength you gradually transform yourself into a beast full of power.

Now that we have covered the physical benefits, let’s look at some of the psychological benefits as well.

Psychological Benefits of doing Squats

Apart from all the benefits that we listed there are some amazing psychological benefits of doing 50 squats a day. Let’s try and list some for you:

1. Conditions your mind for Mental Strength:

Squats are a hard exercise to do and not only do they increase your physical endurance of the body but they also help you in increasing the overall mental endurance. Squats help you push your limits to the highest degree thereby increasing your tolerance limits. That trains your mind to push a little harder every time wither while exercising or in real life.

2. Relieves Stress, Anxiety, and Signs of Depression:

Including squats regularly in your workout regime improves the levels of happy hormones in your body which helps you in getting rid of stress, anxiety or any signs of depression. Apart from that doing Squats regularly helps you to get rid of your sleep issues by helping you to relax better when you sleep and better sleep leads to a better day and elevated moods.

3. Builds Self Confidence, Boosts your Self-esteem:

Doing squats regularly means you are full of confidence due to that fit and fulfilling feeling and that in turn boosts your self-esteem. Not only that it helps you live with that pride of physical accomplishments that is greatly uplifting for your mood.

4. Helps in enhancing the Central Nervous System:

Including squats in your daily regime helps increase the overall capacity of your Central Nervous System. That’s because almost all the muscle groups get activated with this amazing exercise that trains the whole body to control the muscles centrally. Improved CNS means stronger brains and better control of the body.

5. Increase in concentration levels:

With all the benefits that this exercise does to your mind and body, it improves your overall focus and concentration levels as well. That means you can focus well on whatever you do in a better and more effective way.

That covers more or less all the benefits of Squats in a rather comprehensive manner.

Final Takeaway

Now that we have covered almost all the aspects of this wonderful exercise, it is fair to say that this is one of the best exercises that you can opt for. Whether you are a gym rat trying to build your core and lower body strength or a mere mortal trying to embark on a journey of wellness from all the obesity and illness, this exercise is the right one for you.

But, of course, hard work has no replacements but if you can take this little pain of doing this low-intensity exercise, you will reap those sweetest rewards for a lifetime.

So, without wasting any further time, do those 50 reps right away and watch yourself transform into a man of amazing prowess, truly, in mind, body, and spirit.

The most practical benefit of doing pushups every day is that you will gain functional strength for your body. The muscles that the pushup works – your core, your triceps and biceps along with the deltoids – are often the most used body parts each day.

Functional activities such as lifting boxes, carrying objects or other activities become easier as you learn to activate all of the various muscle parts of your body. These muscles are strengthened because they are activated as a means of support for performing the actual physical act of a pushup. From an aesthetic perspective, someone with a strong upper body and abdomen can appear very fit.

There are very few exercises that activate and strengthen multiple muscle groups, and the pushup is definitely one of the best of them. Compound exercises, performed in ways such as 50 pushups a day, force your heart to work harder.

The heart must not only pump blood to fuel the arm and its movement downward but also pump blood into your abdomen’s muscles. The continuous pumping of the heart improves cardiovascular endurance and can have very tangible effects such as reducing body fat or improving heart health.

There is much discussion as to why the push up is more difficult to execute than a regular bench press motion. After all, one might argue that there is a similar movement going on between both motions.

The stretching of the back muscles and the tricep work together in a functional “stretch” of each muscle. When are you doing 50 pushups a day, you might feel a strange click or movement inside these muscles as you perform the exercise. While alarming at first, this is a beneficial move for your functional strength as it prevents injuries from occurring along with providing an aesthetic of strength.

What is the difference between doing pushups versus free weights?

In order to delineate the difference, one must first establish what a push up is. When you do 50 pushups a day, it is important that you obey proper form techniques in order for the movement to be successful.

Most people, when preparing to do pushups, will get on their knees and put their hands on the floor or some kind of surface to provide stability. The main goal of the pushup exercise is to create a flat, parallel movement to the ground which works each of the aforementioned muscles.

After placing your hands in front of you, ensure they are positioned shoulder-width apart and form a ninety-degree angle to the ground. While it is commonly disputed as to what exact position you must bend your arms, move them downwards while keeping your back in as straight a line as possible without your pelvis touching the ground.

After getting your arms to around 45 degrees, you can begin to withdraw from the position by “pushing yourself back up”. When you perform 50 pushups a day, it is important to check for form on each repetition.

This exercise as described has some very inherent limitations. The muscle groups that are worked are solely within the exercise, such as your arms – the triceps, the biceps, deltoids – and the abdomen. You cannot simultaneously engage lower body muscles such as calves, quadriceps or other groups that need to be worked on.

Free weights are superior to pushups in this sense because there are expansive compound exercises that allow you to work the entire body.

Furthermore, the exercise does not allow for you to carry more than your body weight. As you perform your 50 pushups a day, you are working against gravity in order to strengthen your corresponding muscles. Without free weights, the only resistance you will fight is your body weight.

This can sometimes prevent those with well-built strength from being able to continue to grow.

What should I expect after doing 50 pushups a day for a month?

When you perform 50 pushups a day for a month, you will have worked that muscle group for 30 days. If you have not done 50 pushups for a day in a long time, it is likely that you will see tremendous benefits. Consider the logic of such a statement – if you have not worked a muscle before, it is likely that the strange movement your body perceives will shock it into action.

In the first month, you might see extended weight loss around the deltoid, tricep and bicep region. Many obese and heavily stocked individuals often have fat that is concentrated in these areas, so it will improve your overall aesthetic and image of yourself.

Furthermore, you should be able to see at least some marked improvements in functional strength over this time.

When you do 50 pushups a day for a month, you will also be working a muscle that you have not worked before. The body does not typically respond well to being put into positions where this is the case. One might feel tremendous soreness in the upper body and abdomen area for some time in the first week.

After a few weeks, your body should be able to get used to the resistance or force being put onto these areas and eliminate the overstress that leads to soreness.
It is important to mention that repetitions may often bring about physical or mental fatigue.

At times, despite having run a good set of 50 pushups the day before, you might quickly grow tired of the exercise. In other cases, you might feel that you can run through the 50 pushups without a problem.

Solutions for these problems can include executing the proper form, but at a quicker tempo, or increasing resistance by loading free weights as you perform the exercise. If you are fatigued, consider shorter bursts of 5 sets of 10 pushups in order to meet your goal. The shorter bursts will help you focus on your exercises,

What should I expect after doing 50 pushups a day for a year?

You might encounter many of the same problems for a month when you do 50 pushups a day for a year. More often than not, the body will end up getting used to the repetitions and the corresponding force. One solution for doing 50 pushups a day for a year is to increase the volume that you do each day.

The only time that this should be your solution is if you are performing the exercise with the proper form and you do not feel physically fatigued or at risk of injury. Increasing tempo or resistance in the exercise can also go above and beyond the traditional route of doing 50 pushups a day for a year.

One might be intrigued by this option if they are bored or mentally fatigued, as it requires increased focus in order to prevent back damage. Often, many who perform 50 pushups a day will drop in form so changing up how you train each muscle group can be worthwhile.

The human body is notoriously slow. One can eat a lot of food and eventually gain the same amount of weight in a few days that they lost in a month. By doing 50 pushups a day for a year, you are encouraging your body to produce human growth hormone.

You are working with several muscle groups for the primary exercise as well as stability. When you engage a lot of muscle groups, you will release human growth hormones into the rest of your body. Muscle building can be particularly difficult for older men and women, as HGH production tends to decline as opposed to the high prevalence in young adults.

It is recommended that one continues to add other exercises to their regimen so as to not exclusively limit themselves to one muscle group. As a reminder, the muscle groups worked are mainly upper body and abdomen areas. By utilizing free weights, one might be able to execute other exercises for other muscle groups to promote holistic muscle growth over one year.

What To Do if You Can’t Do It Right Away?

If you cannot do pushups right away, it is okay. Many people are often heavily or morbidly obese, and it would be illogical to expect their arms to be able to hold up or stabilize a large amount of mass. Many experts recommend an abbreviated form of the pushup, where the person executing the exercise is on their hands and knees, rather than stabilizing their lower body with their feet.

Even doing 50 pushups a day with this exercise to begin will build up strength. The feet typically stabilize the abdomen, so there should be a renewed focus on ensuring that as you rock forward from your knees, you are contracting your abdomen or can feel the movement.

By simulating the upper part of the exercise, you are able to perform the exercise at a lower angle for increased ease. Many people, after building up strength by performing the exercise with this form, are able to graduate into regular form pushups as described in earlier sections.

It is important to take caution in how you perform these exercises because if you do not execute them with proper form or neglect to notice when an injury may occur, you can have significant issues with performing everyday activities.

The benefits of using Perfect Fitness Perfect Pushup Elite

Many people often think that performing 50 pushups a day can be boring. This is certainly the case for many avid gym participants, as they have done hundreds of repetitions each day. It is important to remember that as you execute these movements, the back and triceps are stabilizing your body.

Often, you might feel a chaotic movement or loss of balance for just a few seconds. The Perfect Fitness Perfect Pushup Elite (the link goes to Amazon.com where you can see the price – I’m not allowed to post the price here because it’s against Amazon policy) can be a great tool for your pushups because they force you to contract your muscles in order to maintain stability.

The grips allow you to stay steady and work on a better definition for the rest of the muscle groups that are worked in your body.

Much discussion has been given to ensuring that as you perform your 50 pushups a day, that you remember to maintain the proper form. Weight distribution is often a significant issue, as leaning towards one arm or the other can make your upper body appear disproportional.

This can often be spotted on those especially those who use free weights, as one side of the body is doing more of the lifting of the exercise than the other.

When doing 50 pushups a day with the Pushup Elite, the groups distribute the weight evenly to loosen the stress put on elbows and other joints that are often plagued by bad form when executing the pushup.

Beginners, intermediates and experts alike can utilize this product because it allows for different use. Beginners who cannot perform the regular form can maintain a higher angle of movement, better simulating the movement of a pushup.

Intermediates can use the Pushup Elite in order to stabilize their upper body or test their overall strength. Experts often utilize this product by elevating their feet and increasing the weight that is put on the grips.

Check out the Perfect Pushup Elite at Amazon.com

The 50 Pushups a Day Challenge

The pushup challenge is a simple, yet difficult exercise. Many people are often extremely busy and forget to do their pushups. Many blame this on mental fatigue, as they do not see immediate benefits or feel pain. It is important to push through all of these things and report your progress.

Take pictures of your body so that you have progress points and can physically see how your body is changing.

If you see abnormalities or one side of your body growing faster than the other, it might be worthwhile to change your form. By seeing yourself do 50 pushups a day, you can create consistency, better health, and a better life for yourself.

In this video, I talk about how to treat “HIGH” blood pressure naturally at home and without prescription medications…

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Medical knowledge and medical supplies are used far more frequently than defensive tools in the United States. When I was much younger I had several things occur that helped me understand the benefits of understanding trauma care and remaining current with my training.

After watching an individual bleed out in front of me and being able to do nothing, and intervening and saving the life of two people trapped in a bad car wreck, I made the decision to learn as much medical knowledge as I could. This led me to search for solid instruction from real medical professionals.

At first, I was limited to learning from my friends in local Emergency Rooms, between them and EMT friends I was able to learn quite a bit. Of course, with time that knowledge became outdated and as a result I have over the years taken training regularly.

It is important to note that I am not a medical professional, I simply have enough experience and training to stop some major bleeds, assess the bleed, perform CPR, assess- insert and use any one of the top three utilized tourniquets, use a Halo Chest Seal, nasopharyngeal airway, and even suture or staple depending on need.

Obviously, it is my intent to never have to use any of this again. However, I also understand that medical knowledge is much more necessary in daily life than most people understand. Additionally, I have taught and continue to work with others from very young through the elderly in this and other areas.

In 2015 27.6 million people were treated in an emergency department for injuries. 2.8 million were hospitalized due to injuries and 214,000 people died from injuries in the United States. (Injury prevention and control, 2017) These numbers are fact, they are compiled from raw data and regardless your feelings on the CDC they keep very detailed records.

Now, firearms are used between 200,000 and 3 million times every year in self-defense, with most legitimate studies showing that a firearm is used closer to 3 million times. (Leshner, 2013) (For the naysayers understand that this is based on several agencies who did not want to release this data because it showed that the benefits outweighed the negatives.) The book referenced costs $38 and is worth reading if you have the chance.

Here is an excerpt, “studies…have found consistently lower injury rates among gun-using crime victims compared with victims who used other self-protective strategies.” Another quote is as follows, “The estimate of 3 million defensive uses per year is based on an extrapolation from a small number of responses taken from more than 19 national surveys.

The former estimate of 108,000 is difficult to interpret because respondents were not asked specifically about defensive gun use.” It should be noted that the book/study does its best to discount any use of firearms in defense, however, at no point does data support their assertions. Rather, the data clearly support the use of firearms in defense.

There is a simple reason for including the data that is available, it is not meant to build sides in an endlessly pointless political battle. The reason is that without data and facts one cannot know for certain what works and what does not.

In this case training in medical knowledge, specifically EMT or Trauma Care basics at a minimum is necessary to be well rounded as a solid individual practicing their natural rights. To this end, there are several solid schools in the United States.

When it comes to self-defense and the surrounding needs that accompany this, it is essential to have as much solid education and hands-on experience as possible. I would suggest the following for their training and reputable approach. All of the listed have embedded links directing you to them.

• Gunsite Academy (founded by Jeff Cooper)
• The Firearms Academy of Seattle (Marty Hays)
• Active Response Training
• Your local community college likely offers EMT/Trauma medicine classes which can be applied!

There are other schools around the United States today, however, not all of them offer classes at the same level that you will get in the above-mentioned locations. Certainly, there is a surplus of experienced Army (and marine/navy and even air force) Medics as a result of the 17-year war we have been involved in.

What I suggest when it comes to medical and firearms training is getting training from individuals who can prove their abilities and have a legitimate background in the area. There are several large schools that offer basic/intermediate instruction for firearms using the timeshare approach to teaching.

This means that while you get some benefit, the reality is you are cycled in and out as quickly as feasible and then sent endless emails and phone calls to beg you to upgrade your membership or sell it to your friends. A solid school and approach does not need to be sold.

So far we have established that having modern, basic medical training is an essential life-saving component of being prepared and carrying a concealed firearm for self-defense. What is important now is understanding that trauma based medical care has advanced greatly in the last 20 years alone and what worked even a decade ago or what you learned in medical school or a first aid class 5 years ago may no longer apply.

For instance, just in the past few years using tourniquets and what and how they are made has changed drastically. Make sure you get up to date training from individuals who understand and use these approaches.

Once you receive solid training you will need to put together a simple easily carried trauma kit for your personal use. This kit should be small, and, should include the following items these are the most important.

• Tourniquet, there are several types the SOFTT-W, SWAT-T and the CAT style tourniquets. While I personally use and practice with a CAT tourniquet the others have their place based on need and intent. Stopping the bleed is a term you will hear a lot in modern classes. This tool is used for extremities.
• Israeli Bandage or similar product, again the intent is to stop the bleed. This is used for non-extremities, bleeds that are on the trunk of your body or head is where this one will be used most.
• Bandages, both gauze 4×4 and 2×2 and standard Band-Aid bandages for smaller issues. Infection is a serious possibility and to avoid this you want to wash the wound with clean water and bandage it.
• Sheers, medical-grade sheers are absolutely necessary.
• Sterile individually wrapped nitrile gloves. Make sure you get the non-allergenic ones.
• A small bottle of sterile water for wound washing.
• Hypo-Allergenic medical adhesive tape
• CPR mask, you can get small disposable versions that work very well for an EDC kit. It is essential to have CPR supplies and KNOW how to apply CPR properly. Again, what was taught even 10 years ago is NOT what is being taught now.

The above are the very basics that are necessary for a trauma kit. All of this can be easily stored in a small package that can be worn on the belt, tucked in a pocket or purse easily. Some individuals I know often carry just the tourniquet and Israeli bandage based on space available.

This works when needed. For myself personally, I have a full trauma kit with everything from antibiotics through surgical needs. In addition to the large kit I have vehicle kits and then personal kits for each member of our family.

When it comes to my family their safety is something I take very seriously. I know that we are the only ones who can prevent problems or solve them as they occur, and that responders are quite often too late which is why deaths from injuries are quite high.

For myself and my family, prevention is worth far more than a “cure”. I teach them what I know and we all test our knowledge regularly so as to prevent stagnation. Active involvement with our environment is the easiest way to prevent issues from happening.

As with the other articles, please let me know if you see something that is missed and if so comment below. I learn daily and cannot learn if I do not know where I am making mistakes. Additionally, it should be noted again I am not a medical professional, I am simply a dad who trains and trained and practices to prevent issues in my and my families lives!

Thank you for reading and make sure to check out the links in the article for some great products, by purchasing through the links you support this site and allow the owner and individuals writing like myself to continue to put out solid material for your educational benefit.

Free the mind and the body will follow

Injury prevention and control (2017). Key Data and Statistics|WISQARS|Injury Center|CDC. [online] Cdc.gov. Available at: https://www.cdc.gov/injury/wisqars/overview/key_data.html [Accessed 9 Aug. 2018].

Leshner, A. (2013). Priorities for research to reduce the threat of firearm-related violence. 1st ed. Washington DC: The National Academies Press.

Further Study on DVD

• Gunshot Wound First Aid
• Basic First Aid Training
• Knife Wound First Aid

This article is meant to show you what training you should get for concealed carry. What is included in the article are references, links for additional training and resources and lastly definitions and descriptions. Always remember, make sure you and your family are safe before attempting to offer assistance to anyone. Never do so if it means sacrificing your own safety.

To answer what medical training you should get, you have to know why medical training is essential. It is important to note that I am not a medical professional, I simply have enough experience and training to stop some major bleeds, assess the bleed, perform CPR, assess- insert and use any one of the top three utilized tourniquets, use a Halo Chest Seal, nasopharyngeal airway and even suture or staple depending on need. I firmly recommend getting any training you can, when it comes to caring for your self and family, make sure you find the best that you can afford.

In 2015 27.6 million people were treated in an emergency department for injuries. Over 2.8 million were hospitalized due to injuries and 214,000 people died from injuries in the United States. (Injury prevention and control, 2017) These numbers are fact, they are compiled from raw data and regardless of your feelings on the CDC they keep very detailed records.

Now, firearms are used between 200,000 and 3 million times every year in self-defense, with most legitimate studies showing that a firearm is used closer to 3 million times. (Leshner, 2013) The book referenced costs $38 and is worth reading if you have the chance.

Here is an excerpt, “studies…have found consistently lower injury rates among gun-using crime victims compared with victims who used other self-protective strategies.” Another quote is as follows, “ The estimate of 3 million defensive uses per year is based on an extrapolation from a small number of responses taken from more than 19 national surveys.

The former estimate of 108,000 is difficult to interpret because respondents were not asked specifically about defensive gun use.” It should be noted that the book/study does its best to discount any use of firearms in defense, however, at no point does data support their assertions. Rather, the data clearly supports the use of firearms in defense.

Now that we understand why medical training is so essential to concealed carry, what medical training do we need to have? There is a phrase that has been popularized over the past few years, “stop the bleed.” What this phrase means is quite simple, train to stop bleeding. Medically there are other important items to consider, airway blockages, CPR and a few other important medical considerations.

For a concealed carrier, the plan should always be centered around what they may encounter most. In this case another individual with a knife, firearm or other deadly weapons. The damage that will occur from a wide variety of deadly weapons carried today regardless of location can range from penetrating or slash wounds causing rapid exsanguination (blood loss) and crushing injuries causing broken limbs coupled with exsanguination of the rapid or slow type both of which can result in death. Lastly, shock and or extreme trauma induced heart attacks and stress-related breathing issues can also result.

Interestingly the government has released a few little known publications in the public sphere regarding trauma care and the need for immediate action. For instance per the Department of Homeland Security, FEMA, these are the five “simple” steps that may save a life. Call 9-1-1, Stay Safe, Stop the Bleeding, Position the Injured, Provide Comfort. (FEMA, 2014) Follow the links and take the on-line training, while it is not the same as hands-on training, this will help you better understand what is needed.

Additional bleeding control training is made available by the American College of Surgeons through the website, bleedingcontrol.org, lastly, FirstCareProvider offers instructor courses and has been endorsed by a few organizations that offer it legitimacy.

Care is a term coined and used by DHS and FEMA that stands for the following. Control bleeding with direct pressure or tourniquet. Airway improvement with recovery position. Respirations improve by covering open chest wounds. Exposure to the elements causes loss of heat. This can help understand the added training needs everyone who carries concealed should have as a precaution.

Find a course that offers you training in CARE as well as carries specific trauma care. Call 9-1-1 first, do not panic, panic prevents care from occurring. Control bleeding, find the source of bleeding. Open or remove the clothing over the wounded area so that you can see the wound. Head wounds will always bleed profusely, they will always seem very bad.

Pressure should be used on the head and trunk (body, not arm or leg) injuries. Using a clean cloth if possible, fold it and press firmly on the wound, hold a firm pressure and maintain that pressure until the paramedics arrive. Stopping the bleed is far more important at this stage than preventing infection.

Both should be attempted when possible, which is why I suggest wound cleaners and sterile gauze, homeostatic bandages and Israeli style bandages. However, this is not always the case, so stop the bleed first! If the wound is on the groin, trunk or close to the body and is deep and bleeding steadily, pack the wound using a clean cloth and if you have a trauma kit use your Israeli style bandage or a homeostatic bandage. I keep two of each in my vehicle-based trauma kits.

On extremities, legs and arms, unless close to the body, use a tourniquet. If you do not have a specialized modern tourniquet use a belt, long cloth rolled diagonally, 550 cord doubled or another similar device to stop the bleed. All pictures have been borrowed from the booklet stop the bleed (Pons & Jacobs, 2017)

Next is Airway improvement with recovery position. This is extremely important of the person is having difficulty breathing or has lost consciousness. Establish that the airway is not obstructed, the tongue is the most common obstruction. If you see a foreign object and it can be removed easily, remove it. Tilt the head back and lift the chin, this will straighten out the airway and make it easier for breathing to occur.

Using your CPR mask if you have one, place it over the victim’s mouth and nose, ensuring the head is tilted as can be seen in the attached picture, blow air into the mouth, two one-second breaths forcing the chest to rise and fall with each.

If the breaths do not cause the chest to rise and fall, engage in chest compressions. These are given differently for adults and children so make sure you take a course that teaches this! Chest compressions should be administered at a 30:2 ratio, meaning 30 chest compressions with two solid breaths in between.

Continue compressions until EMS arrives or the person begins to breathe on their own. If they begin to breathe on their own roll them into the recovery position, pictured here.

Respirations improve by covering open chest wounds. This part of care is more tricky and requires chest seals or again clean clothes applied directly to the wound area. Finding training in CARE will help you better understand what to do in this regard.

Not all wounds are the same, and all should be assessed and treated per the guidelines given in prior linked articles and through the application of learned materials from classes linked.

Lastly is Exposure to the elements causes loss of heat. This has a more simple solution, use a blanket or space blanket which should be carried in your trauma kit or vehicle. I keep two 90% or greater wool blankets inside of 9’ square tarps in my vehicles along with 2-4 small mylar space blankets in each trauma kit and in the vehicle.

Preventing exposure can increase the possibility of a beneficial outcome with someone who has been in a vehicle accident or other form of traumatic incident. If the person is unconscious, check for obstructions in the airway, check for bleeding and than place them in the recovery position inside of the blanket or space blanket.

For concealed carry the medical training you should get is the same as the medical training you should have for driving a vehicle, camping, hiking, bicycling and swimming activities. It is worth the time invested to ensure your training stays up to date as well.

New approaches are innovated quite often in the medical community and this means training does not end with your medical license 30 years ago or a course you took in the 80s for CPR. What is known and taught now is far different than what was taught in the 80s, 90s, and even in the early 2000s. Stay abreast of the new knowledge and utilize common sense.

Free the mind and the body will follow…

FEMA (2014). You Are the Help Until Help Arrives. Retrieved October 26, 2018, from https://community.fema.gov/until-help-arrives

Injury prevention and control (2017). Key Data and Statistics|WISQARS|Injury Center|CDC. Cdc.gov. Available at: https://www.cdc.gov/injury/wisqars/overview/key_data.html

Leshner, A. (2013). Priorities for research to reduce the threat of firearm-related violence. 1st ed. Washington DC: The National Academies Press.

Pons, P., & Jacobs, L. (2017). How to Stop the Bleed. Retrieved from https://www.bleedingcontrol.org/~/media/bleedingcontrol/files/stop%20the%20bleed%20booklet.ashx

by CB

There are some basic principles that need to be taken into consideration when saving medication, which includes the expiration date, storage conditions, and what type of medication you are attempting to store. 

The easiest way to get extra medication would be to start refilling your medications five days early from the pharmacy.  This will give you a small amount that will slowly increase over time.  Alternatively, you could get samples from the doctor’s office (this will only apply to brand name products).

Make sure to keep the medications in the original containers, if possible, and, as with food storage, employ the FIFO (first-in-first-out) strategy to help ensure the best expiration dates possible.

Medications should be stored in a dry, cool space that is preferably in a darker place.  Medication cabinets in the bathroom places next to heat (like stoves) and areas of high humidity should be avoided because they cause the medication to deteriorate faster and reduce shelf life. 

Generally, the medication should be good for 1 year past the date on the prescription bottle.  Occasionally, some pharmacies will print the expiration date on the medication bottle.

Medications that DON’T store well

Some medications that are for serious conditions, like myocardial infarctions (or heart attacks), some anticoagulants, or “blood thinners,” and other medications have shorter shelf lives.  These should be followed closely since the amount of medication in these disease states is extremely important.  A short list of medications that should be closely monitored for expiration dates and storage include:

1. Pradaxa (dabigatran) – store in an original bottle; expires 4 months after opening
2. Nitroglycerin (sublingual, spray, etc) – store in original container; expiration: sublingual – 6 months, spray – 3 years
3. Insulins – all insulin should be stored in a refrigerator until ready to use.  Insulin can be stored at room temperature away from direct sunlight after it has been used for the first time.  Expiration dates for insulins vary (see table).  The expiration date should be the date from 1^st use or the expiration date on the vial or pen, whichever comes first. 

Drug Name	Expiration date – after 1st   use
Lantus (insulin glargine) vials, cartridge, pens	28 days
Apidra (insulin glulisine) vial, cartridge, pen	28 days
Humalog (insulin lispro) vial, cartridge, pen	28 days
Humalog mix 50/50, 75/25	Pen – 10 daysVial – 28 days
Humulin R U-100, U-500 vials	31 days
Humulin 70/30 vials, pens	Pen – 10 daysVial -28 days
Humulin N (insulin NPH) vials, pens	Pen – 14 daysVials – 31 days
Levemir (insulin detemir) vials, pens	Vials – 42 daysPens – 42 days
Novolog (insulin aspart) vials, pens, cartridge	28 days
Novolog mix 70/30 vials, pens	Vials – 28 daysPens – 14 days
Novolin N vials	42 days
Novolin R vials	42 days
Novolin 70/30 vials	42 days

 

1. Insulin Test strips – store in the original bottle away from direct sunlight at room temperature.  Follow the expiration on the test strip bottle.
2. Also, note that the meters themselves can go “bad” after several years and can give false readings if not replaced.
3. Aggrenox (aspirin and dipyridamole) – store in the original container

Medication Disposal

Medication disposal is crucial to keep medications from contaminating the drinking water supply.  Some medication does enter the water via human waste, which has shown up in fish that have been sampled.  We can control, however, unused medications from entering the water supply. 

Unused or expired medications, including medications that you can buy over-the-counter, such as Tylenol (acetaminophen) should all be disposed of properly.  That can be accomplished a few different ways.

There are now yearly medication “take back” programs at local pharmacies and even law enforcement offices (for controlled substances such as pain killers) where patients can drop off unwanted or expired medications.  If you choose to do this, black out your name, address, and the prescription # off of the bottle.  If it is a controlled substance (such as Oxycontin®), make sure to leave the name of the drug on the bottle.

If you want to dispose of the medication at home, pour a little water in the pill bottle (after removing the label) to dissolve the pills.  Then, add a substance such as coffee grinds or bleach that will make the pills unpalatable to anyone that may dig through your trash.

Recap the bottle and throw away.  If the pills are in the “blister packs” that require you to pop them out individually, wrap them in several layers of duct tape and then dispose of. For patches, like Lidoderm® or nicotine patches, fold in half and wrap in duct tape or put unpalatable substances on them.

As a brief aside for nicotine products, especially the patches, make sure they are in something that dogs cannot or would not want.  Dogs can easily develop nicotine poisoning by chewing on used nicotine patches.

There are also services available, like the TakeAway® program where you mail the unwanted medications (postage paid) to a disposal factory. For details on the TakeAway® program, ask your pharmacist if that program is available in your area.   Note: this does not include controlled substances such as prescription pain killers, testosterone.

Note: This information is not intended as medical advice or to replace the advice of a physician – always seek the advice of your Doctor first. Also, medication information, including stability, is sometimes updated and listed dates and information presented here are an approximation only.  For the most up-to-date information on expiration dates of any medication, check the package insert or information provided from the pharmacy.  You can also ask your pharmacist or Doctor for more information. 

by Albert S

This month a relative of mine threw his back out very badly. He was bedridden and unable to function physically in any meaningful way. Cook his own meals? No. Get to the bathroom without assistance? No. Do survival tasks like chop firewood, plant a garden, or tend chickens? No, no, and no!

This 30-something man, husband, and father of two young girls was unable to work at his white-collar managerial office job. All this happened because he bent down to pick up a 20-pound object.

Nah, it happened long before that. Through idleness and putting the body in unnatural positions for long periods and eating edible food-like substances instead of food, he planted the seeds years ago and has just started to reap the whirlwind.

What happened brings me no pleasure and I do not write to gloat but to make you think. Are you on the same path? If TSHTF today, could you live a life dramatically harder and more physical than today? Or would your knees give out after a week of walking several miles every day?

If you’re ready to embrace the physical culture, mainstream fitness doesn’t have much to offer. Glossy magazine articles with steroid-fueled monsters look impressive but aren’t very useful. Stale medical articles based on faulty government science are at heart the cause, rather than the solution, to most of today’s maladies and conditions.

Nor does true, practical, functional, SURVIVAL strength require a fancy gym with a machine for every last muscle. Actually, the body works as a unit and isolation exercises are mostly counterproductive for practical strength.

I’m not going to be able to cover every last detail in a simple article, but here are a few key concepts to keep you out of bed and in fighting shape (without ever stepping foot into a commercial gym).

By the way, the usual disclaimer applies about checking with your doctor before taking on an exercise program.

How strong is your grip?

Your hands connect you to the world. They connect a pitcher to a ball, a laborer to their shovel, and a wrestler to their opponent. At one point, the world recognized this. When we hear the story of Beowulf, we do not hear about his bench press or his bicep curl prowess, but his grip strength: he had the strength of 30 men in his hands.

Our body invests a huge portion of the nervous system to our hands. If you drew the body in proportion to the number of nerves that each part has, it would be two giant hands.

So why doesn’t the personal trainer to the local gym ever include grip exercises? Well, because they don’t “peak your biceps” or “tone your butt!”

While grip can be training by itself with heavy-duty grippers for crush grip or putting your fist into a sandbag then splaying your fingers for extension strength, it doesn’t even have to be that complicated. Simply include exercises in your regimen that already tax your grip.

If you like barbells (and a 300-lb Olympic set can still be had well under $200), the deadlift fits the bill.

If you prefer bodyweight exercises, then pull-ups and hanging exercises do the job.

If you like eclectic work, then the farmer’s carry will do. You don’t need 500 pounds per hand like the world’s strongest man. If you can carry 70 pounds per hand for distance, then your grip will be stronger than the majority (not to mention your shoulders, back, core, and legs).

Just pick up two heavy objects, one in each hand at your side, and carry them for time or distance. Done for multiple rounds with limited rest between, it’s a brutally efficient and simple strength-builder.

At my survival retreat, I’ll take a guy with a grip of iron over a guy with a big bench press and pretty biceps any day. This is a great grip exerciser at Amazon.com.

Don’t Touch the Iron Until You Can Move Your Bodyweight!

When most people think of bodyweight exercise, they think of jumping jacks, light jogging, and endless pushups for muscular endurance. Well, I’m here to tell you that your bodyweight is plenty of resistance to develop bone-crushing strength as well! By changing the leverage, bodyweight exercises are appropriate for beginners or experience strength athletes.

Take pushups. Anyone minimally healthy can stand in front of a wall and push themselves away from it. This is the place to start. Once you can do many repetitions, it will be time to engage more of your body weight by pushing up from the edge of a desk, workbench, or something else waist high. As we increase the difficulty, we pushups from the knees, do half pushups, and finally full pushups. But the fun is not done there!

Rather than increase the numbers as most people will do, once you can do 20 slow, perfect pushups in good form, bring in your hands until the index fingers touch and do close pushups. Now, the elbow is at a very narrow-angle at the bottom. Keeping control and pushing yourself out of the bottom with strength rather than bounce can be a challenge.

Then, start working towards strict one-handed pushups. A square-shouldered, square-hipped one-handed pushup is a feat of strength and even most hardened gym rats will respect (albeit from afar).

Similar progressions are available for handstand pushups, pull-ups, leg raises, and bodyweight squats. And they won’t cost you a dime.

I don’t know about you, but I’ll trust a gymnast to cover my six in a fight over any bloated bodybuilder.

Wiry Strength Trumps Muscle Mass When TSHTF.

Conventional wisdom believes that bigger muscles are stronger muscles. Wrong again. Strength comes from muscular tension, and that tension is generated by motor units, not muscles. Motor units consist of a muscle and a nerve connection. A stronger nerve connection to a muscle fiber means more tension within that fiber. Therefore, you can increase strength without adding weight by training the nervous system to tense your muscles harder.

Huge thigh muscles will chafe when you are running from zombies, and giant drooping pectorals will weigh you down when you’re trying to climb over a fence or wall to avoid marauding looters. A hulking man might also arouse suspicion among starving neighbors. So, stay lean!

Keep the reps per set low and generate as much tension as possible every time. Use a “big” movement like the deadlift (again, there’s that less than $200 barbell set) and do three sets of three, or two sets of five. That’s it: your entire “workout.” Gradually increase the weight over time, and you’ll be amazed at your own strength.

Just make sure to learn to do it properly. Make friends with a powerlifter and have them check your form. Speaking of which, making friends with a powerlifter is always better than the alternative, even before TEOTWAWKI (Click here to find out how to survive the end of the world as we know it).

And, speaking of deadlifts, that brings me to my final point:

Don’t Baby Your Back!

If your back is weak, you need to challenge it to get stronger, not baby it with back supports so that it keeps getting weaker. Properly performed deadlifts, bridges, farmer’s carries, and other total-body movements that involve the back will keep it strong. And if you spend a lot of time sitting, look into McKenzie extension therapy to put it back into balance.

Your spine is a complex structure, and small injuries can accumulate over time without much pain until one day you are tying your shoe and BAM!

Please, don’t be stuck in bed when the MZBs come calling. It’s quite avoidable, actually. It takes a minimal emphasis on remedial strength and the discipline to spend an hour or two a week (not per day) maintaining it. It’ll be much easier to get the most out of your gear, training, and skills when you can stand upright.

Click here and scroll to the bottom of the page to see MD Creekmore’s favorite fitness machine.