Fitness & Motivation Lessons from Pokemon Go

A Wild Pikachu Appears by Sadie Hernandez - Pokemon Go

Unless you’ve been stuck inside Rock Cave for the last few months without an HM05, you probably know about Pokemon Go. As a side-effect of its wild popularity, people have been touting it as being one of the most successful fitness apps to date and some have even been suggesting it’ll have a big effect on fighting obesity.

While I think it’s being a little optimistic to think a little extra walking is going to get everyone fit, it definitely is getting otherwise sedentary people out and moving around – so what is Pokemon Go doing so differently from the Fitbits, Jawbones, VivoFits, et al. that never sparked nearly as strong of a fitness craze as expected? Moreover what lessons on motivation and taking control of our own fitness can we take away from its successes?

Pokemon Go vs. Fitbit

When Fitbit launched people thought that it would have a huge impact on lowering obesity rates and helping to improve overall fitness levels. Gamification (adding game elements like scoring and competition to encourage user engagement) was, and still is really, a hot and exciting method for getting people to do things – particularly in conjunction with the growing quantified self movement. Fitbit ticked both boxes. It provided a solid game element in trying to score your recommended 10k steps per day, providing badges and rewards for meeting goals, and in allowing you to compete with friends, and it gathered enough data on steps, stairs climbed, calories burned, sleep quality, weight change, etc. to be a solid entry in the self-quantification realm.

It’s done well, but it never took off quite like Pokemon Go has. I think the key reason being the Fitbit focuses on gamification, while Pokemon Go approaches things from the opposite direction with ‘fitnessification’.

Alright, I made that word up for lack of a better one and it needs work – the point is that while Fitbit attempts to make fitness into a game, Pokemon Go takes an existing game and plugs in a fitness element.

This might not seem like an important distinction, but it makes a noticeable difference. No matter how many game elements are included in the Fitbit system, your overall goal is still to walk. You can look at it as getting 10,000 points per day if you want, but you know you’re doing it for fitness. Sure the badges and the competition and things motivate you, but beneath that you understand the point is to get you to walk.

Pokemon Go is the opposite. The point is not to walk, that’s just something you tend to have to do in order to play the game. Your goal is to catch Pokemon, take gyms, things like that. The fact that you have to be up and moving around most of the time to accomplish that is secondary.

This is a much better approach to things, because in the end what people care about is having fun. Things like Fitbit, Fitocracy, Duolingo, or HabitRPG attempt, to varying degrees of success, to inject the fun of a game into a productive activity. That certainly helps, but it will never be as successful as injecting a productive activity into a game.

Wii Fit did an alright job of helping people take some steps toward fitness, but in the end it fell to the same problems – the design of all the games was built around making fitness fun, rather than starting with something already fun. After a while people just tire of it and it gets relegated to the closet.

Imagine if you took something like Final Fantasy VII but changed the battle mechanics so that you had to do push-ups or squats to win battles. You wouldn’t play that game to get fit, you would play it because it’s a good game. You would do a ton of push-ups and squats too, not because you think you should exercise but because Sephiroth murdered Aerith and is killing the planet and that bastard has to pay.

Lots of people would probably wind up in the best shape of their lives too.

So, assuming you’re not a game or app designer, what’s the takeaway here?

The Secret to Staying Motivated

If you’re struggling, rather than approaching things like Fitbit and trying to inject fun into your fitness routine (or whatever you’re trying to improve) take the better route – find something fun that also has some small element of what you’re trying to improve in it.

If the prospect of going to the gym or out for a daily run makes you want to crawl back into bed then why force yourself to do those things just for the sake of progress when there are fun options out there? Take a martial arts class, a dance class, a parkour class, go rock climbing, or kayaking, or swimming, go play basketball, or tennis, or even something like tag.

Are these things necessarily going to get you in the same kind of shape adhering to a well-structured strength and conditioning program would get in?

Almost certainly not.

But Pokemon Go alone isn’t going to have anyone dropping a hundred pounds and running in marathons either. Small progress is something though and – unless you’re missing out on potentially better progress by stressing over the small stuff – that small amount of progress is leaps and bounds better than making no progress at all.

Embracing this mindset will make it much easier to continually make some kind of progress in your goals. Any time you’re trying to think of some way to make something you don’t want to do but feel you need to do into something fun, change the equation around and try to think of or create something fun that contains aspects of your goals.

Do you have any examples of other ways to incorporate learning or fitness goals into games instead of the other way around? Leave a comment!

Photo Credit: Sadie Hernandez

The Basics of Programming for Strength Training

Math by Byron Barrett

Strength programming doesn’t have to be this complicated.

A problem I see repeatedly in people who begin a new fitness program – whether it’s strength training, bodybuilding, or something else – is what I call program paralysis.

Program paralysis is where a potential trainee spends so much time working on developing or finding the perfect training program that they either never actually manage to get started on it, or they over-complicate it to such a degree that they start it but then drop it after a few weeks because it’s too much for them.

It doesn’t have to be that complicated. If you’re a new lifter/trainee rather than stress over all the minute details just get these handful of things in line in your programming and you’ll be fine. These are mostly specific to strength training, but trainees focusing on bodybuilding and other aspects can take things away as well.

Practice What You Want to Improve

If you want to improve at a specific lift, you need to be performing that lift. Whether it’s a single lift or multiple, if you want to get better at them and be able to perform them more easily with heavier loads then they need to be included in your programming somewhere.

I realize this sounds obvious, but you’d be surprised.

This isn’t to say that the only way to improve at a specific lift is to perform it – accessory work can have a big impact but it should be done in conjunction with the lifts you’re aiming to improve at.

Perform Each Lift Between One and Four Times Per Week

Particularly for people starting out, there’s no real need to stress out too much over having X number of workouts per week. So long as you’re performing each lift at least once per week, you’ll see progress. Keeping it less than four helps allow for recovery and makes sure that you don’t start feeling overwhelmed or burnt out schedule-wise and wind up quitting.

If it works better for you this could be one single giant workout per week, or even seven different workouts per week – the point is more to find something you can stick with consistently. People stress out too much sometimes over feeling like they have to lift three times per week, or do a five day split because that’s what the forums told them, when they would make decent progress just getting a solid session in once per week.

It’s better to work each lift only once per week, then feel like you have to commit to more and have it fall apart because you can’t fit it into your schedule.

Keep the Volume Up

For your main lifts, the ones from the first part up there that you specifically want to improve on, you want to get the majority of your volume in the 70% to about 85% of one rep max (1RM for short) range. This range should keep providing you with returns for a while starting out. If you’re unsure of your 1RM in various lifts there are calculators online that can help you figure it out, or you can grab a spotter and just test things out.

On heavier workouts around or above that 85% of 1RM mark shoot for between ten to fifteen total reps per workout of those main lifts, and for lighter workouts closer to the 70% 1RM end you can dial it up to 25 to 40 total reps per workout. How you split those up into sets is up to you, and it matters more that you can get up to that total volume in the workout than it necessarily does that you can do however many in a single set.

Supplement those with accessory work that supports those main lifts or hit any areas where you seem to have specific weaknesses. The accessory lifts you can keep in the thirty to fifty reps per workout range. As for weight, for accessory lifts it’s generally easiest to follow the old bodybuilding stereotype and just pick a weight that allows you to do eight to twelve reps per set.

Things like periodization and other fancy programming schemes can help, but they’re not strictly necessary and they can very easily over-complicate things. The closest thing I generally recommend for beginners is changing up your accessory lifts every now and again and playing around with different set & rep schemes while keeping your total volume consistent – but that’s mostly to keep you and your body from getting bored with the workouts.

Continue to Follow a Progression

You won’t continue to improve if you never implement some kind of progression – if you only do the same thing over and over again you’re guaranteed to eventually stagnate.

Over time you should be adding weight, adding sets, adding reps, whatever it takes to progressively add volume over time. In a general sense any kind of progression will be helpful, although if your primary goal is increased strength you should start out prioritizing adding weight / load and if your primary goal is building muscle or bodybuilding you should start out prioritizing progressions that add volume – either additional reps, sets, or both.

Observe and Re-evaluate

It’s not necessary to have a ‘perfect’ program from the outset – but it is important to keep an eye on your progress and continue to re-evaluate things to make sure you aren’t continuing with something that’s not providing the results you’re after.

While over-training is generally not a problem for new lifters, it can happen. If you find that you’re not progressing and that you feel run down and beat all the time, then back off a little on the volume and do a little less until you feel good again and see yourself making concrete progress.

If you’re on the other end of the spectrum, where you aren’t making any progress but you feel perfectly fine all the time in regards to energy levels, then you probably aren’t doing quite enough and can increase your training volume and do a little more each week until you start seeing progress again.

I hope this goes without saying, but I’m going to say it anyway, if you’re seeing good progress keep doing what you’re doing! Seriously, don’t mess with things if you’re seeing progress. There’s no reason to tweak a good thing until it stops giving you some kind of return, then you can fix it.

If you keep these handful of criteria in mind you should be able to put together or select a good training program to start making progress. The biggest thing to keep in mind is that training volume is a huge predictor of results – if you want to get bigger and stronger more volume is almost always the answer.

Have any questions or something to add? Let us know in the comments!

Photo credit: Byron Barrett

The 5 Key Elements for Successful Fat Loss

Bathroom Scale by Mason Masteka

We talk a lot about efficiency here – not necessarily because we feel everything has to be optimized and made super-efficient, but rather because a lot of things in life get severely over-complicated. As a result people struggle with things not because they can’t do them or they’re too difficult, but instead because they get too caught up in minutiae to make any real progress.

Fat loss is an excellent example of that process in action.

There’s so much information on fat loss out there that it can be staggering. Should you or shouldn’t you eat breakfast? Is meal timing important? Should I go paleo, eat vegan, use a detox program, do a juice cleanse? Should I sprint, run a 5k everyday, lift heavy, not lift at all?

It goes on and on.

Time and time again with my coaching clients I find people have gotten so wrapped up in all these little things that they completely miss the big important variables that are going to have the biggest effect.

Fat Loss the 80/20 Way

we’ve already gone over the 80/20 approach to nutrition. Most of that will carry over here, just because nutrition is a large part of the fat loss equation, but this will be a bit broader of a look at things.

You’ll find – like most cases where you break things down to find the highest return variables – that these aren’t the big, flashy, cool, sexy, technical sounding things. Sure, it sounds cool when you can sit around and spend twenty minutes explaining the intricacies of carb cycling and gluconeogenesis to somebody, but if you don’t have the boring stuff taken care of it’s not going to get you far.

So what are the five high return variables you should be worrying about first in fat loss?

1. Maintain an Overall Long Term Calorie Deficit

If you want to lose fat, you need to be in a calorie deficit overall. The best way to achieve this for most people in my experience is through creating a small weekly calorie deficit in their diet.

There have been a lot of arguments lately over the whole ‘Is a Calorie a Calorie’ thing. Don’t worry about any of that for right now. If you’re overweight, treating all calories equal and ensuring you’re in a deficit on a weekly basis will get you substantially further than stressing out over whether you’re getting fat calories, protein calories, or carb calories.

In order to figure out a caloric deficit, you first have to know how many calories you need to eat to maintain your current weight so you can subtract from it. You can use the Harris-Benedict equation, the Katch-McArdle equation, or the old 12 x bodyweight in pounds equation, though all of these have fairly high margins of error.

The best way is to keep a completely accurate food log for one week and compare it to changes in your weight over that week. If you stayed the same that’s likely roughly your maintenance range. Once you’ve gotten that rough estimate introduce a deficit by cutting it down a bit and continue to monitor things. Don’t assume you’ll get one calorie number to stick to and that’ll be it – expect to constantly be rechecking and updating your deficit as you see what changes your body is going through.

2. Focus on Whole, Nutritious, Unprocessed Foods

Going back to the ‘Is a Calorie a Calorie’ thing, you find in some cases the extreme If It Fits Your Macros adherents. They insist that you can consume nothing but pizza, beer, and ice cream and still lose fat.

Technically, they’re right.

As long as you kept yourself in that caloric deficit we talked about above you could lose fat that way. The problem is for most people it presents a lot of problems. The most obvious problem is, in general those things tend to be less nutritious in a holistic sense.

I don’t mean holistic in the way someone might apply it to a crystal healer, I mean holistic in the sense of having all the vitamins, minerals, phytonutrients and other things that come along with eating your fruits, vegetables, and unprocessed meats. While they aren’t something you should stress out over too much in relation to more important things like macronutrients and calories, being deficient in them because all you eat is junk food is not going to do you any favors.

Additionally, due to the high caloric density of most of those types of foods, it’s hard to only eat enough that you stay under your necessary caloric deficit. Even if you manage to avoid the temptation of having just one more slice of cake, or a couple more beers, you are likely to find yourself going to bed hungry. Going to bed hungry is a surefire way to ensure you’re going to decide to give up on your eating plan.

Can you still have some junk food? Of course. As long as it doesn’t put you over your calories – but I strongly recommend keeping it at or below 20% of your total calorie intake. Fill the rest with vegetables, meats, and other whole foods and you’ll find it much easier to stick to your deficit.

3. Prioritize Long Term Adherence

Which brings us to number three. Adherence.

Anyone can follow the most painful, complicated, intricate diet and training program in the world for a day or two. Maybe even for a week. That’s not going to help.

You need to treat this like a marathon, not like a sprint. You need to avoid looking at this like something you’re going to suffer through for a couple months so you can not be embarrassed at the pool or the beach, and instead look at it as something that you are changing about your entire life. These new habits and ways of looking at things are for life.

For life.

This also means you need to not make it completely fucking miserable.

I can’t tell you how many clients I’ve had try to convince me to let them eat at some insane deficit like 1,000 calories below their maintenance per day, or want some super hardcore P90-Cross-X-Fit-Whatever workout program for them to do everyday because they feel like they need to drop fat right now.

Approaching it this way is like tackling an Ironman triathlon with the expectation of sprinting through the whole running portion. You are guaranteeing you’ll crash and burn, and then inevitably wind up back where you started.

Adherence is probably the single hardest thing about fat loss, but if you focus on making it a priority you’re setting yourself up to be substantially more successful than everyone else.

4. Exercise

Can you successfully lose fat entirely by diet changes alone with no additional exercise? Absolutely.

But why make it harder on yourself?

Do not try to use exercise as a way to create a substantial calorie deficit or as a way to ‘work off’ the extra stuff you ate that you shouldn’t have or as a way to ‘earn’ that pint of ice cream you want to have. It doesn’t work that way.

You should use exercise for two things – the first is to add and maintain muscle mass for a passive benefit to your metabolism and your overall calorie burn throughout the day, and the second is as a way to subtly help ensure that the deficit you created is in fact a deficit given the potential inaccuracy of those calculations you did.

Note here that when I say exercise, that might mean walking the dog everyday. That might mean playing basketball, soccer, tennis, whatever. Unless you have some specific additional goal to train for or really enjoy a particular form of ‘traditional’ exercise like running or weight lifting don’t worry so much about it. Go find something active that you really like to do and do it as often as you reasonably can. If you have to force yourself to do it, it probably won’t help your adherence.

5. Focus on Processes Instead of Results

Many of the problems I talked about in points above (wanting to go all out too soon, not being able to adhere to changes, doing unpleasant forms of exercise, etc.) are all strongly influenced by having a results focus instead of a process focus.

What that means is, people fixate on something like ‘I want to lose 30 lbs. by the end of next February’. In general, this type of goal isn’t always bad – but when it comes to things like fat loss it can lead to some problematic behaviors.

First and foremost is the tendency of people to start to get discouraged if they don’t see continual improvements. When it comes to fat loss, you’re almost guaranteed your weight is going to do crazy things for no apparent reason to you. You’ll retain water sometimes, gain five pounds over a weekend for no obvious reason, and other strange things. Biology is messy.

Many people have this happen and then panic that they won’t make that 30 pound goal or whatever in time. Then they fall into stress behaviors, or make panicky decisions, and generally just screw things up even worse.

Instead, focus on the process. Make a goal like ‘I’m going to stick to my calories everyday for two weeks’, or ‘I’m going to go run with the dog for 30 minutes twice a week this whole month’.

Those types of goals not only keep you motivated since they’re easy to achieve, i.e., the power to accomplish them is entirely within your control unlike the 30 pounds thing, but that via achieving them you’ll find that you’re more likely to meet that goal of losing 30 lbs. than if you had made that your goal in the first place.

Process focus will always outperform result focus.

Going on from There

Once you’ve got all these big return variables down, you can start worrying about the little things more if you want to. Situationally some of them can have a fairly big effect. They key is to leave them for after you’ve got these other five things down, and to not let focusing on them interfere with any of the more important variables.

Do you have anything you’d like to add to these five? Do you have any tips you’ve found useful for following any of them, or for better ignoring all the little relatively unimportant things? Share them with everyone in the comments!

Photo Credit: Mason Masteka

GoBadass: A Guide to GoRuck, the Toughest Day of Your Life

Road to Epic GoRuck - Carrying a Telephone Pole around Cincinnati

What, never carried a telephone pole around?

If you’ve done obstacle course races you might have heard of GoRucks before, but if not then allow me to summarize it for you: it’s the most rewarding, tiring, mentally tough fitness-y “event” you’ll ever do.

It’s torture, but it’s so much fun. You may find yourself with your face nose-deep in a stranger’s rear-end, but by the end of the day you’ll be friends and comrades. You’ll be dirty, ache all over, and have sores on your feet, but a huge grin on your face. It’s hard but will teach you more about yourself in one day than you’ll learn in a year.

What’s a GoRuck?

GoRucks are tough to describe briefly as there are different levels of difficulty, secrecy, and not much else out there like them.

GoRuck was founded by a Green Beret Veteran who wanted to be a voice for good, employ Special Operations veterans, and build a bridge between the military and civilians. The result was a company that makes military-grade rucksacks and holds events geared to mimic special ops training.

I could compare a GoRuck to an obstacle course race (OCR) – except that a GoRuck is not a race, there are no obstacles and, unlike a normal race, there are physical challenges. Also you’ll have a rucksack with bricks in it. Lastly, you won’t be competing against anyone except perhaps yourself – you’ll be a part of a 20-30 person team that you’ll look after and who will look after you.

There are a few different levels of GoRuck as mentioned: Light, Challenge, Heavy, and Selection. There are also some specialized Expedition events, but I’ll cover these a bit more in depth soon. Each event is led by the team cadre, a Special Ops veteran flown into each city just for the event. Unlike with obstacle course races, every GoRuck event is unique and it’s entirely possible that the cadre will make it up as they go. The uncertainty about what you’ll be doing is part of the experience and appeal.

Differences Between GoRuck Events

As mentioned, the main types of GoRuck event are the Light, Challenge, Heavy, and Selection. It’s easiest to lay out the differences in a table, so have a table!

Event Length Distance Pack Weight Avg. Pass Rate
Light 4-5 hours 7-10 miles <150# = 2 bricks (~10lb);
>150# = 4 bricks (~20lb)
99%
Challenge 10-12 hours 15-20 miles <150# = 4 bricks (~20lb);
>150# = 6 bricks (~30lb)
94%
Heavy 24+ hours 40+ miles <150# = 25lb;
>150# = 25lb
50%
Selection 48+ hours 80+ miles 45# <5%

If you can complete a 5k OCR, you can do a GoRuck Light. You might not have a good time, but you’ll be able to do it. From there they go up in difficulty. Someone who does regular strength and cardiovascular training could likely do a Challenge as well.

While I have yet to do a Heavy or Selection (though I plan to somewhere between 2015-16), I think the pass rates speak for themselves: they are difficult and you cannot expect to succeed without dedicated training.

You must weigh your ruck down for each event, and you can use bricks (~4-6lb each on average) or sandbags. I highly recommend going for bricks over sandbags as sandbags get heavier when wet, and you will get wet. Make sure you wrap the bricks in duct tape beforehand and write your name and phone number on them. Labeling them is important if you decide to throw them away after the event – so they aren’t mistaken for bombs or anything.

If you are in the Light or Challenge, you’ll have your pack visually inspected by the Cadre, however for the Heavy and Selections they may bring a scale to check the weight of your ruck.

Not having the proper amount of weight in your pack is an immediate dismissal from the event.

Beyond the main events (called “Good Livin’”), they also have Expeditions, scavenger hunts, a 5k, and firearms training events. The Expeditions include GoRuck Ascent (mountaineering, climbing, navigation, survival training, and wilderness medicine), GoRuck Beached (learn amphibious skills and practice in missions), GoRuck Navigator (route planning, map reading, compass & gps skills, and survival skills), and finally GoRuck Trek (learn spycraft and mission planning skills, then practice in a mock mission.)

Road to Epic GoRuck - Crossing the Ohio River into Kentucky

You’ll get lots of stares, cheers, people stopping to ask questions then calling you crazy. You’ll feel crazy.

What to Expect

Each event is different, however there are some basic things that are common. Usually, they are laid out as a main objective (get from A to B), with military-inspired challenges to test your teamwork and physical and mental fortitude. You’ll get uncomfortably close to strangers, receive and/or give aid, hike a lot, carry a lot of things, challenged and exhausted in every possible way, and be smiling when it’s all over.

Without going into too much detail, some of the challenges in GoRucks I have done are: Lots of the famous log carrying along with challenges that tested our navigational, teamwork, strength, strength endurance, memory, focus, planning, mindfulness, foraging and observational skills.

You’ll do things you don’t want to do, but have to do for the mission. For instance, we had to army crawl (real army crawling where your head and ass are down, not this bullshit) while being mindful of precious objects we had to protect in a park field where lovely dog owners had carelessly left their dogs’ feces for us to avoid crawling through (spoiler alert: not everyone could avoid it.)

Likely you’ll find a log or telephone pole to carry, but each event also requires that the team carries a weight (weight of item varies upon event), an American Flag, and a GoRuck flag.

Expect to be gawked at by onlookers curious what you are doing and what on earth would possess you to do it.

You can train for the physical aspects, and should, however your mental game is going to make or break the event for you. If you are tired or off, you’re going to have a bad time. If you try to cheat or be lazy, you’re going to have a bad time (and likely get sent home – yes, if you are not a team player or are not completing challenges as instructed the Cadre can decide you’re out.) If you are mentally tough, you’ll succeed. If you are weak-willed a GoRuck will break you.

There will be times when you want to quit, when your body aches and your thoughts are fuzzy, but you’ll have to convince yourself to push forward, to keep going. Everyone starts out doe-eyed and eager, however a few hours in everyone will be tired and their true colors will be visible. Are you going to be the person who gives up? Who complains the whole time and drags everyone down?

You can sort of train mental toughness by pushing yourself outside of your comfort zone to the edge of your limits, physically and mentally. The more you do it, the more your limits increase and the harder you have to work to hit them.

Most of all, expect to be a part of the team. You’ll move as a team, complete challenges as a team, and finish as a team. A lot of the challenges will require teamwork to complete and if someone is injured or requires aid it is expected other team members help them. This could be carrying an injured teammate, offering to carry extra rucks if you are unable to help carry the log or if someone is near extreme exhaustion, sharing water, so on and so forth.

The prize for completion? Honor, a patch, and new friends.

What to Take

GoRuck has a list of required and suggested options for each event, however I have a personal packing list I’ll share to help give you ideas. A good thing to keep in mind is that you will be carrying this stuff for several hours – do not pack any more than necessary.

  • Bricks – Obviously, however I have a couple additional suggestions. Duct-tape them, but then also duct tape them together and wrap them in some easy-to-quickly unwrap bubble wrap for comfort. Find some way to secure them and to keep them up high in the pack with something a foam yoga block underneath them. Having them wrapped in bubble wrap, secured and high up on your back distributes the weight more evenly and prevents them from jumbling around and having a corner poke you, or having them slap against your lower back and wears you out less quickly.
  • Sunscreen – If your event is during the daytime this should be a no-brainer.
  • Gloves – Optional, but highly recommended so you don’t get torn up hands (and before anyone with a “tough guy” attitude comes in here, it’s not cool to get broken glass shoved into your hand.)
  • LOTS OF WATER – Bring a huge water bladder, and additional sources of liquid refreshment. During one of my rucks, a team member’s water bladder cap broke and they lost all their water and another ran out from drinking it all up too quickly – lucky for both of them I brought four bottles and was more than happy to share.
  • Carabiner – This will come in handy if some part of your ruck breaks, which is a high possibility. If doing the Heavy or Selection, a carabiner rated for holding your weight is required.
  • A Properly Fitted Ruck – It’s tempting to get a huge Ruck or to get a very small one, however I highly suggest you try multiples to find the perfect one for you. Too big and it will be a burden (I used one too large and suffered by getting hit in the chin multiple times doing crab-walks with it on backwards), too small and it wont fit everything required. You’ll also need to experiment with the straps to make sure it won’t wear on your lower back and will cause minimal shoulder pain.
  • Reflective Tape – This is required to be on your ruck and/or on your person at all times. This was previously suggested, however is now absolutely required after a Rucker lost his life during a nighttime event. Safety is not a joke.
  • Headlamp & batteries – Required for nighttime events and just flat out handy.
  • Pre-packaged snacks – I specify pre-packaged for ease of access and storage, however a friend of mine took Ziplock bag filled with 2 lbs of bacon she cooked and was more than happy with it. In each event, you’ll have opportunities to sneak in a bite to eat if necessary and considering how active you will be you will want to. I am personally a big fan of Clif energy & protein bars, but bring whatever you enjoy and will be easy to eat. Candy bars are not uncommon.
  • Cash, ID (in a plastic bag and/or cards) – You’ll need cab fare in case you decide to bail or if you get booted, but also if your cadre is nice and allows you a break to buy extra water/snacks this will come in handy (also: you can buy a meal with your comrades afterward.)
  • Comfortable Shoes, Socks, and Extra Socks – For the Light and Challenge you can get away with wearing sports shoes, however it is highly suggested (and required for the Heavy and Selection) you purchase a comfortable pair of boots with ankle support. Thick socks to help prevent wear on your feet are also important – arguments have broken out over the best pair of socks for GoRucks, so I’ll leave that up to you.
  • A Friend – Everything’s better with a friend isn’t it? While you will get close to your team mates and encourage each other to push forward, having at least one person you know will be an added source of camaraderie and encouragement.
Road to Epic GoRuck - Kissing the Ohio River

You have to be prepared for whatever is thrown at you. Including doing push ups in a polluted river full of broken glass and metal.

Training

GoRucks will require a lot of low, steady-state endurance, strength, strength endurance, and possibly periods of sprinting or brief running. You’ll have to build a plan you find sustainable and enjoyable, however I have these few suggestions:

2x per week: Strength Training – I suggest picking or building a weightlifting routine that focuses on increasing overall strength.
2x per week: Cardio – Running is your best bet here, building up to a 5k is more than enough for a Light and Challenge. Because GoRuck’s are varied, vary your workouts too and do HIIT sprints and hill sprints, too. Alternatively, you can also do lightly-weighted exercises for intensity/time (example: front squats with dumbbells or a lightly weighted barbell for 20 reps for 5 sets, or for a set time.)
1x per week: Practice ruck with pack-weighted exercises – Set a pack weight, distance to walk and exercises to do during the walk and increase all variables as able to. For example, you could do a 5 mile walk with a backback weighted to 10lbs hitting up the park on your way. While at the park practice army crawls, bear crawls, crab walks, push-ups and squats, hill sprints, and planks. After you’re done, continue your walk until you get back to your starting point. Other good ideas: sandbag carrys, farmer’s walks, wood chops/sledge hammers, sled pulls, box jumps, and burpees.

How long you’ll need to train beforehand will depend on your current physical state and how badly you want to rock the ruck. If you just want to pass the Light and are average health-wise, a 6 week training plan should be more than enough. If you want to thrive, I’d suggest a bit longer.

Just remember to start small and build up as your body allows, and value your rest days.

There are no requirements for each event, save for the Selection, and no way to predict exactly what you’ll need to be able to do, so this plan is just to give you a general idea of things to think about when building your own training plan.

The pre-requisites for the Selection are (and you will be tested on them during the event, if you fail at any one of them you will be dismissed):
– 2 minutes to complete a minimum of 55 push-ups sans-ruck
– 2 minutes to complete a minimum of 65 sit-ups sans-ruck
– 5 mile run within 40 minutes sans-ruck
– 12 mile run with ruck within 3 hours and 30 minutes. Ruck must weigh 45lbs at all times, not including water and food.

Why you Should do a GoRuck

At the beginning of my first ruck I was all-smiles and eager to take on whatever challenges thrown my way. By the middle, I was repeating affirmations and encouraging “Don’t give up! You’ve got this!” statements in my head and trying to ignore the “Why did you sign up for this?! This is horrible!”, and by the end I was banged up and tired. However, I gained an overwhelming sense of accomplishment and perspective. Possibly AIDS too – the Ohio river is polluted and full of litter folks, and doing burpees in it is not exactly advisable.

I’m sure by this point many of you reading this are thinking “Why the hell would I put myself through that kind of misery? Why would you want to ache, carry telephone poles around town, torture yourself in a dirty river, and drag your face through dog poo?! And you PAID FOR IT!”

Well, because it’s fun. Because the satisfaction and sense of accomplishment from the experience cannot be described. As you do more rucks, even repeating levels, the mental devils still come back and you will still have to push yourself. No matter what you will get scraped, bruised and exhausted.

But it is worth it.

One could also argue why you’d do an OCR, marathon, or triathlon, and the reasons are really simple: they are fun, incredible experiences that push you to your mental and physical limits. They are excellent ways to stay healthy and fit doing a challenging activity you enjoy.

Road to Epic GoRuck - Group Picture

Being finished is a relief but you’ll also find yourself wanting more – the endorphin high and immense feelings of accomplishment are addicting.

Are you up for the challenge?

Get out there and do a GoRuck! If you’ve already done one, what did you think of it? Share your experience and training ideas in the comments below!

Thoughts on Fat Pride from a Formerly Fat Fit Guy

Fat Boy by James Marvin Phelps

Fat Squirrel cares little about your opinion of him.

I grew up as a fat kid.

Through the majority of my childhood I ranged from what might be considered chubby all the way up to full-blown obese in my teen years. At one point I was even inching up on the 300 pound mark. While the argument could be made that as a male my experience was less severe than what a female would have been subjected to I can still say I know what it’s like physically, psychologically, and socially to be a fat person.

My experiences during that time, and the time since then in which I’ve become more fit and healthy than I’ve been my entire life, are why all the attention I’ve seen lately being given to fat pride bother me. As someone who’s been in both worlds, I thought it would be helpful to express my thoughts on the subject.

Fat Shaming, Female Body Image and a Disclaimer

Rustled Jimmies Everywhere

I am fully aware that this is going to rustle some jimmies.

I want to make it very clear from the outset that I’m not advocating fat shaming here. I don’t think that the portion of the ‘fat acceptance movement’, as some people in that camp like to be called, that is against fat shaming, negative body image, or self-loathing is a bad thing. I 100% support that part of it.

I also want to recognize for a second time that, in general, this usually gets painted as a feminist or at least feminine-centric issue. Being a male, that means that my commentary is going to be coming at least a little bit as an outsider looking in. I don’t want to make it sound like I’m speaking authoritatively on the female experience because I can’t. Unfortunately, because of how generally fucked up the U.S. sociocultural environment is when it comes to female body issues I can’t get away from addressing these things in relation to this topic.

Lastly, I want to note these are just my thoughts on the subject as someone who spent most of his life in the obese category – you can think whatever you want about it. If I severely rustle your jimmies you’re welcome to leave a comment to let me know what you think.

What’s the Fat Acceptance Movement?

Before I give my understanding of all this fat acceptance stuff I want to give you a few links in the interest of fairness / just in case I’m totally misunderstanding something. I have better things to do than beat up on a straw man. So here, here, here, and here are four quick examples I found.

To my understanding the general idea is to be proud of being fat, to embrace it in order to make it a positive thing overall. It’s no secret that in the U.S. the media deifies a particular body image for both men and women that is, for the average person, at best unrealistic. This is exacerbated by the prevalence of digital editing and overall Photoshoppery that these ads are subjected to after everything else.

They rail against the psychological and physical harm this causes and argue that as a society we shouldn’t consider there to be anything wrong with being fat. To subvert the cultural standard that being fat is negative they suggest embracing it and taking it as a personal point of pride.

Hanging on to this though, as can be seen in a couple of the links above, is a related idea that trying to lose weight is either harmful, misguided, entirely impossible, or all of three combined.

The Parts of Fat Pride That I Like

The foundational message is one I can both relate to strongly and agree with – cultural ideals when it comes to body type are unnecessarily unrealistic and seriously fucked up.

If someone is overweight they should never be made to feel lesser for it. Asking people to measure up to images that have been heavily doctored and then loading them with oppressive amounts of guilt and shame when they inevitably fall well short of that is blatantly wrong.

Additionally a lot of our cultural ideas about why people become fat (they lack willpower, they’re lazy, no self-control, etc.) are flat out wrong.

Weight change and fitness are not a willpower issue. Very few people are overweight because they choose to be, or because of some fault of their own. Now, I don’t hold them entirely inculpable either, I think things like food addiction are too often blown out of proportion and used as a scapegoat. The reality falls somewhere in the middle, they’re not 100% at fault for being fat but they’re not 0% responsible for their condition either. (Sorry, if you want things with clear cut answers the fields you’re looking for are mathematics or physics, not biology.)

For all those reasons I find fat shaming reprehensible. It’s clear cut abuse and bullying. From that standpoint, I wholeheartedly support anyone who wants to stand up and say, “Haters gonna hate. Fuck you all. I like myself the way I am.”

That being said…

The Parts of Fat Pride I Despise

Tagging along with all the things I can support are some things that I’m vehemently opposed to. The primary one being an insistence that no one can lose weight or become fit long term and therefore no one should try.

Within several of the links I shared above as examples and in others I found while digging around I found it asserted repeatedly that not only is there no way for people to lose weight long term, but that it’s overall more unhealthy to try to lose weight than it is to remain overweight or obese.

As someone who has lost weight and become fit and healthy and stayed that way long term, as someone whose job it is to help other people do the same, it bothers me to hear people claim it’s not possible and work to deter people from trying.

Many of the sites making these claims cite the abstracts of flawed studies and meta-analyses to support their claims making them appear more credible to people who won’t bother to pay to read the study or who aren’t knowledgeable enough to note the flaws in the methodology. This can lead people who might have been considering making a positive change in their lives and starting the process to lose weight and get fit to instead decide not to bother.

I find this kind of active discouraging of people to improve their lives just because you don’t think it’ll work reprehensible.

My Overall Thoughts

Personally, I equate being overweight or obese with smoking cigarettes.

Culturally, as of late anyway, smoking is probably more publicly discouraged than being overweight, but I still draw a lot of parallels between the two. Most people recognize that both smoking and being overweight are generally detrimental to your health. Regardless, people are still overweight and people still smoke.

This is primarily because neither is always a ‘choice’ in the purest sense. Environmental, familial, cultural, and economic factors can predispose individuals toward smoking and/or obesity. Once you’re on the path to either, it’s extremely hard to get off of it. You can’t tell someone who is addicted to cigarettes to just ‘quit smoking’ and expect them to do it. It’s not strictly a willpower issue. In the same way you can’t just tell someone who’s overweight to ‘eat less and move more’ and expect them to get in shape.

I have family members who smoke. I care about them, so I’m always there to help and encourage them to quit. That doesn’t mean I badger them, ridicule them, or generally behave like an ass toward them if they don’t want to quit. It is, ultimately, their choice (issues of addiction and agency come into play, but we won’t go into that right now) whether they want to quit or not.

I have family who are overweight and I treat them the same way. If they want to make a change and lose weight I’m there for them. If they don’t, I’m not going to push it or shame them as a result.

I fully support any efforts to empower people to stand up to societal norms that are often at best arbitrary and at worst directly harmful. Hell, the general ethos of this site is one of embracing non-conformity. But we should also encourage people to take their health into their own hands rather than telling them that any attempts to change themselves would be futile.

Where do you stand on this? Leave a comment and let us know.

Photo Credit: James Marvin Phelps

Page 1 of 912345...Last »