… What to do w/ what it do: Product Review Simple Tote & Tough Clutch…

This post is for sure dedicated to my Boss Ass Babes (BAB’s) that love to do endurance events.

GORUCK is doing a GREAT job at trying to create some items that will appeal to the ladies.  This has included RUCK with curved straps (to make the chest straps more comfortable for our lady lumps), t-shirts, and now these totes and clutches.


GORUCK Simple Tote:


I have to admit, this was one item that I immediately purchased when it was released.  My friends refer to me as “The Bag Lady” because when I travel I always have a ton of bags with me.  My friends see it as obsessive packing and clutter… I see it as organization. Let me break it down for you…

I am going on a 5 day trip which will include me doing a 5 K in the middle of the trip. I typically will have bags (similar to the size of the GORUCK totes) filled what clothing or whatever I need for each day.  I will distinctively put ALL of my race gear into the PINK bag so it is easy for me to find.  So this eliminates me having to dump my suitcase when I travel.  I just look for whatever bag I need, grab it, and go! It also helps me to triple check that I have packed everything that I need.  Because I am packing a specific race bag I can make sure that I have EVERYTHING I need for the race in that bag. So in a essence it is also like a packing check list for me.  I will put the filled bag in my suitcase when I know I have everything I need in it. If I am missing something I will set the bag out until I have what I need and then place it in my suitcase.

These bags are GREAT! For me they are the PERFECT size for every day travel.  I have used them at the grocery store and when traveling (to have my food, ipad, and other important things) to have easy access to the things I know I will need. Not to mention there is a small side pocket that is located INSIDE of the bag which is also a great asset to the tote.

Bag measurements:

Dimensions 14″ x 10″ x 5.5″
Volume 12.6L

I do have ONE slight concern.  There is no way to close the bag or keep it closed.  For instance, when I travel with this bag on the plane and I have to put it on the floor under the seat in front of me…the contents of this bag fall out.  My quick fix is that I just tie the straps together.  BUT I do wish there was a Velcro or zipper at the opening of the bag to have a way to close it if needed. The traps are very strong and the material is very durable. These bags were made to last and undergo daily abuse.

Other than that one slight issue… I really enjoy the bag and will use them regularly (especially while I travel).


GORUCK Tough Tote: 



This is also a great asset to have to your gear inventory ladies. I bought one and will get more! This clutch is perfect to hold your keys, your phone, and any other items that you need easy access to.  I will use this clutch alone or I will toss it in my Ruck (or purse) so I can easily find the contents that I need.

This is a great size and is very durable.

MY ONLY wish is that it was made in another size that was slightly bigger than the “large”. Like I said, it is a great size BUT I wish it was just a little bigger. And maybe come with a wrist strap that can be attached to it.

I am happy that GORUCK is making more items for the ladies. I am excited to see what else they are able to come up with.  When I can I will  purchase those items and let you know what I think/how I feel about them.  I have purchased a few things from GORUCK and I can honestly say that I have really enjoyed (and used) all of the items that I have purchased.

I give these items two thumbs up! So ladies, feel free to grab some. Fellas… if you are looking for the perfect gift for your lady I highly suggest these.

… #Fuelyourawesomeness…

Ms. Riley decided to get into my box of Bob’s Red Mill’s Protein before I could!

2016-05-25 11.10.53-2

This summer, Bob’s Red Mill and Team Fit Approach are teaming up to help the community #fueltheirawesomeness.

They created the #summerstrong challenge to help those who need a little boost and support with working towards their health goals.

This is GREAT because it creates a community that can help encourage, motivate, and uplift those that are working on building a better/stronger version of themselves.

I have to admit… the Bob’s Red Mill protein is absolutely delicious! I was slightly skeptical to try it at first but, It honestly did not let me down.

I got to try the following flavors:

2016-05-25 11.10.21

The powder had a unique dry consistency, and the unique flavor was something that I appreciated!

Feel free to join us for the #SummerStrong Instagram challenge which will go on July 18-23, 2016! 

Bob’s Red Mill Natural Foods produces more than 400 products, including a full line of certified gluten free products and an extensive line of certified organic products. With a wide variety of whole-grain products from flours and hot cereals to baking mixes and grains. Bob’s Red Mill has whole-grain foods for every meal of the day.  An Employee-Owned company, Bob’s Red Mill is the nation leader in stone milling and is dedicated to producing natural foods in the natural way. They stone grind all common and many uncommon grains into flours and meals on over one-hundred-year-old mills. With all of the sophisticated knowledge of recent times, no machinery has yet been developed that grinds grains into flour as well as these slow-turning, flint-hard quartz millstones of the kind used by millers since ancient times.


…Exercise SOS: How To Prevent Knee Injuries…

Knee injuries are among the most common types of sporting injury. You use your knees for all kinds of different actions and there are many different types of injury. Sometimes, you can bounce back from knee injuries quickly. In other cases, you may be out of action for months. If you’re a fan of sports, or you work out regularly, this guide will hopefully help you to stay injury-free.

Strengthening and conditioning

The knee joint is heavily used in lots of different sports. Strengthening and conditioning exercises can improve mobility and flexibility. They will also help to reduce the risk of injury. You can work through a program with a sports therapist, or include targeted stretches and exercises in your training sessions. It’s also a good idea to try and condition your hips. Your knees and hips work together, and if you have weakness in either joint, this will manifest in the other.

coach man woman exercising boxe

Image credit https://www.flickr.com/photos/dfid/17203097648

Warming up

Before you do any exercise, no matter how intense, warm up. Take a few minutes to stretch the muscles and get the heart going. Exercising without warming up is one of the most common causes of sports injuries.

Protecting your knees

If you are prone to injuries, or you have a history of knee problems, there are products you can buy to offer greater protection. A compressive sleeve for knee joints is a good idea. This kind of support helps to stabilise the joint while also improving circulation and aiding recovery. Search online for reviews or ask your doctor or personal trainer for recommendations.

Rest and avoid overtraining

It’s common for the knee joint to suffer if you overtrain. If you repeat actions such as jumping, for example, the joint can become painful and inflamed. It’s understandable to want to push yourself. But doing too much is often counterproductive. Pay attention to your body. If you feel fatigued, have a rest.

Play to the conditions

Knee injuries often result from rash tackles or sudden changes of direction. If it’s raining outside and the ground is slippery, take extra care. Always make sure you are wearing suitable footwear.

Perfect your technique

If you’re playing sport or doing exercises in the gym, make sure you use the correct technique. If you’re lifting, for example, bend your knees, and lift up from the legs with your back straight. If you’re not using the right methods, your risk of injury will be much greater.

Seek medical advice

If you’re worried about a knee injury, seek medical advice. If you’re getting pain, the joint is inflamed, or it feels weak, see your doctor. It’s always better to get injuries checked out. If you leave them, they are likely to get worse.

Exercising has numerous benefits, but it often carries risks. If you’re a big sports fan, or you work out a lot, it’s important to be wary of injuries and protect your joints. Always warm up and cool down. Wear a support and take enough time to recover. If you are worried about injuries, don’t hesitate to visit your doctor.

…Protein Rich Alternative Foods for Bodybuilding…

Protein Rich Alternative Foods for Bodybuilding

Contrary to what most people think, proteins don’t necessarily have to come from red meats and chicken. After all, it’s not unusual to find bodybuilders that are vegetarians, who rely completely on non-meat sources for their protein requirements.

In my opinion, there’s a certain type of wisdom behind this practice. For instance:

1. Not as expensive as meats

2. Contain fewer calories

3. Kinder to the environment

It’s just as easy to get protein without having to resort to meat.

Recently I overheard a conversation at my gym where two guys were discussing whether becoming a vegetarian would affect the muscle building process. One thing that caught my attention immediately was when one of the guys probed whether non-meat protein sources offered “complete proteins”.

Around a fortnight prior to that, I read a long article discussing “complete proteins”. For those of you wondering what complete proteins are, this term refers to amino acids that are the fundamental building blocks for protein in the body.

Did you know that there are up to 20 different types of amino acids that form protein? Did you also know that 9 of these amino acids aren’t naturally produced by the body?

These nine amino acids are often referred to as “essential amino acids”. Our bodies aren’t capable of producing these, and that’s where “complete proteins” come into play, because they help supplement “the missing nine”.

So it’s important to know what foods offer you “complete proteins”, and what foods don’t. For instance, eggs and meat will offer “complete proteins”, whereas nuts won’t. This doesn’t mean that you have to have every type of essential amino acid in every meal; you just need the right amount daily.

According to dietitians, diets that are purely plant-based contain a vast range of amino acids, meaning vegetarians are certain to get all they need with relatively little effort.

I used to be the type of guy that had to have “complete proteins” in all of what I ate. This wasn’t necessarily a problem, but at the same time it was and always necessary. Everyday foods like dairy products and eggs more than supplemented my requirements, but I was always on the lookout for new protein sources that didn’t necessarily come from meats.

Here’s what I found…

1. Spirulina

Contrary to what you may have been told in the past, Spirulina is not a “complete protein” source because it doesn’t contain any cysteine and methionine. It’s pretty easy to supplement these missing two elements by adding nuts, oats, grains, or seeds.

Suggested serving size: Approximately 4 grams of protein in a tablespoon

2. Peanut Butter

When you combine legumes like peanuts, lentils, and beans with certain grains like corn, rice and wheat, you will ultimately create “complete protein”. This is exactly why peanut butter mixed with whole wheat for instance is such a great snack! It’s high in calories, yes accepted, but it also provides an abundance of essential amino acids along with healthy fats that we all need.

Suggeseted serving size: Approximately 7.5 g of protein in a tablespoon

3. Hummus

Rice and wheat contain a similar type of protein, which lacks lysine. Chickpeas on the other hand ooze in lysine, and this makes the proposition of eating hummus accompanied by pita very interesting. Chickpeas contain an almost identical amino acid profile to most legumes, and they should leave you free to experiment with different types of hummus, i.e. made from:

1. Beans

2. Edamame

3. Cannellini

Suggested serving size: Approximately 3.5 g of protein in a tablespoon

4. Rice and Beans

The combination of rice and beans is probably one of the cheapest and simplest vegetarian meals around. Not only this, rice and beans is one of the best sources of non-meat proteins you’ll find anywhere. Beans themselves are low in methionine and extremely high in lysine. Rice on the other hand is low in lysine, and high in methionine. See where this is going? The two dovetail together to provide you with protein that is on par with what meat offers.

Suggested serving size: Approximately 7 g of protein in a cup

5. Seitan

Yes agreed, gluten doesn’t really have a very positive image in health circles, but provided you are not gluten intolerant, it can be a very good source of protein. By combining gluten with certain herbs and spices, hydrating it with water, and letting it simmer, you end up with seitan. Although this won’t give you “complete protein”, by simply adding soy sauce will make up the lysine-deficit that you initially started with.

Suggested serving size: Approximately 21 g of protein in a 1/3 cup

6. Quorn

This stuff was originally created to help combat chronic food shortages. It is created by growing certain fungus into meat-like substances that offer “complete proteins”. Although it might sound like something out of a science fiction movie, Quorn belongs to the mushroom family, and in all honesty, it’s quite tasty.

Suggested serving size: Approximately 13 g of protein in a 1/2 cup

7. Quinoa

With a similar appearance to couscous, quinoa is extremely nutritious. It’s packed with iron, fiber, manganese, and magnesium; and it’s a great substitute for rice. Quinoa is extremely versatile because it’s used in cookies, breakfast casseroles, fritters, and even muffins.

Suggested serving size: Approximately 8 g of protein in a cup

8. Buckwheat

Buckwheat is related to rhubarb, and has absolutely nothing to do with wheat. Buckwheat is a favorite in Japan because it’s used to create “soba” (popular noodles). The seeds are usually grounded together to create a flower like substance which can be used to cook pancakes, and oatmeal. This ingredient is super healthy because trials have shown it to help enhance circulation, keep blood glucose levels in check, and lower blood cholesterol.

Suggested serving size: Approximately 6 g of protein in a cup

9. Hempseed

Related to hemp, and contains massive amounts of all of the nine essential amino acids plus calcium, iron, zinc, and magnesium. Moreover, hempseed is a great source of essential fatty acids such as omega-3s that are known to help alleviate symptoms of depression.

Suggested serving size: Approximately 5 g of protein in a tablespoon

10. Soy

As stated earlier, beans are known to be low in methionine, whereas soy is considered to be a “complete protein”, and according to nutritionists, it thoroughly deserves this status. Soy comes in a number of forms, “natto”, “tempeh” and “tofu”. The former two are created by fermenting the beans, but the latter is said to be the best known soy product out there. In terms of finding the best protein, it’s believed that the firmer the tofu, the more protein it contains.

…4 Of The Most Exciting Sports Shoes On The Market Right Now…

An essential element of our mission for ever-greater fitness is footwear. What we wear on our feet matters. If our shoes aren’t any good, we’ll be uncomfortable. In the worst case scenario, a bad shoe can lead to injury.


Things are changing fast in the world of shoes. Now you can get some amazing sports shoes for relatively low prices. You’re bound to find something that suits you.

The following are some of the most exciting shoes on the market right now.

Nike Zoom Soldier

Nike wasn’t messing around when they chose the name “Zoom.” They really did want to make a shoe that was “So fast, you’ll buckle up.” And to a degree, they’ve achieved this.

This shoe is great, whether you’re looking run over many miles or just need to do fast sprints. And it helps to protect your feet through a variety of mechanisms. One is the air pockets under the sole of the shoe, which help to cushion when the foot strikes the floor. The other is the cross-linked internal mesh of fibres. These add directional support while running.

The shoes aren’t cheap, but thanks to these Foot Locker coupons, you can get some substantial money off the final price.

HOKA Speedgoat

HOKA were going for a similar vibe as Nike with their Speedgoat name. They wanted to capture the idea that your shoes would help you run faster. Perhaps even as fast as a mountain goat.

But while they might not be able to achieve that, the shoes themselves are quite impressive. They feature a Vibram sole from the off-road specialists. So this means that, in theory, you can take these shoes with you if you go mountain running.

The shoes themselves are lightweight. And they come with some enhanced geometry designed to help while running over rough terrain.

Brooks Glycerin 13

The Glycerin is Brook’s attempt at an adaptable shoe. It’s designed to cater for all sorts of different gaits. And it’s meant to offer a range of different cushioning levels. The company’s IDEAL Pressure Zone technology distributes pressure over the sole of the shoe. And this helps to reduce the force your foot experiences when striking the ground.


In other words, if your running style isn’t ideal, then the shoe is designed to accommodate this. In a nutshell, it’s forgiving.

Pearl Izumi EM Road M2

Pearl Izumi has decided to go high-tech with their new road running shoe, the EM Road M2. Rather than have the upper made in a factory, it’s actually 3D-printed out. That means that it’s a lot lighter than it would have been. And the shape is also more finely tuned to the shape of the average runner’s feet. Though we’re still a little way off personalised trainers, Pearl Izumi’s new shoe reminds us that that day is not far off.
The shoe itself features a couple of crush pads under the sole. These are designed to redirect energy from hitting the road, back up into the runner. This literally gives them a spring in their step.

… What to do w/ what it do: Event Attire/Product Review of GORUCK Shirt & Pants…

Another frequent question that I get from people who decide to do a endurance event is “What do you usually wear to these events?”… “What kind of shoes do you wear?”…

The truth is that what works for me may not work for someone else. BUT, I have no problem telling people what I use and what works for me.


In the video that is posted at the top of this post I go over in detail each of the items that I typically wear during events AND I also go over how the GORUCK pants and shirt fit on my body (and issues that I had while wearing them).

I typically do events that are in warmer weather.  2016 was the first year that I really did events in weather that was cold, rainy, and far from perfect.  That did cause me to have to troubleshoot my wardrobe choices and add some things to my list.

But in a nutshell:

Base Layer (layer closest to my body):

  • Compression shorts: to help assist with preventing with chaffing and other skin rubbing together.  This is the most important layer (other than foot attire).  NOTHING is worse than getting chaffing early in the event and having to deal with that the rest of the event.
  • Bra: I did have to troubleshoot this a bit and find a bra that would be comfortable for long periods of time (and while doing exercise). My top choice… Wal-Mart/Target high impact sports bra. Cheap (just in case they do get ruined during the event) and comfortable for me to wear with my ruck AND during the whole event with minimal discomfort issues.

Outer Layer (outermost layer):

  • IF I AM DOING A COLD WEATHER EVENT: quick dry/water wicking long sleeve shirt (to help keep me warm but will also not hinder me if I sweat/get wet)
  • IF I WEAR A TANK TOP it is typically UNDER a t-shirt (so I can take off the t-shirt when I want and put it back on if I am getting rubbing on my shoulders/back).
  • T-shirt
  •  Fitness Compression Workout pants: I got mine from JCPENNEY but you can use any brand that is comfortable.  OR
  • GORUCK Challenge Pants: I am 5’10 and I got size Waist – 36 Length – 34
  • Wind barrier jacket



  • Socks (I also usually pack a pair in my dry bag)
  • Shoes (or boots for those who use boots)

MISC Items:

  • Hat/beanie
  • Face protection (for cold events)
  • Gloves
  • Knee sleeves (or knee pads)



The GORUCK Pants were a great asset to my event wardrobe.  I honestly was not sure what to think of the pants before I got them.  I have a huge issues with getting pants that will actually fit and BE COMFORTABLE.  I was very shocked at how well they did fit/feel throughout the entire event. The material allowed me to move as needed but also protected my legs when we had to do activities on the ground.  They dried quickly, were very comfortable, and most importantly they fit (like I said is usually a hard thing to find when it comes to pants).  Another plus… they made pants that were also long enough for me…


My fellow long-legged endurance junkies may be able to appreciate this aspect.  Nothing is more annoying then getting pants and having then not be long enough.  These pants hit me exactly where I wanted and were an over all great fit. The two events I did with these pants on… one was a colder event and the other was a warmer event.  Both events weather conditions yielded no additional issues for me while I was wearing these.  Cold (about 35-45 degrees) and warm (60-70 degrees) weather did not cause me to feel colder/warmer than I would have normally felt while wearing any other pants that I would wear to a event.  Overall I would recommend these pants to anyone looking for good durable pants. I do plan on getting another pair when they are available.


These pants would NOT stay zipped up. I am not sure why.  They would zip up, but throughout the event the zipper would creep back down. I was not too worried about it because (1) I had on compression pants under them, (2) my t-shirt was long enough to cover it.  But, this could be more uncomfortable if I was wearing a tank top or another shirt that was not long enough to cover it. I made my own latch with a hair tie and it did just fine after I was able to attach the hair tie to the zipper/pants fastening button.


The GORUCK Shirt was something that I enjoyed having.  The material is thin but also provides protection when you need it (I like having my arms/legs covered during events because of the brush/grass you may go through since I am allergic to those things).  These shirts also dried fairly quickly.  They did not keep the wind out very well (I felt a slight breeze but nothing that would be moderately uncomfortable) but that is why I usually always have a under shirt and wind jacket on. LADIES: I got a medium in this shirt and it was fairly LARGE. I typically wear a small/medium t-shirt so if you do the same I would suggest a small for sure. As with the pants, the material was very durable and cleaned very easily after the event. I wore both the shirt/pants throughout portions of a HTL (GORUCK Heavy, Tough, and Light) so it was put to the test throughout event.

I hope that someone (especially the ladies) are able to find this information helpful/useful.

Questions? Comments? Concerns? Let me know!

***THANK YOU Nick Schrein for capturing these moments of me during the Oklahoma City, OK Memorial Event***


…Recovering From Post-exercise Injury or Fatigue…


Everybody knows that exercise, together with a healthy and balanced diet, is the best route to physical and mental fitness. Nothing equals the thrill of the ‘endorphin rush’ after a really good workout. Or the warm contentment following a good, brisk walk or bike ride.

But it’s all too easy to overdo things. Perhaps you’ve pushed yourself harder than your body really wanted, whether that’s in the gym, or a run that was just that bit longer and faster than usual.

It can take a day or two for muscle pain to really hit, and then it can be debilitating. It will certainly curtail any inclination to exercise for a while, and that’s self-defeating! Tiredness and injury can affect anyone, even those of us who consider ourselves to be seriously fit.


The first tip is: don’t let it put you off or discourage you. Stiff muscles and a few aches are quite normal, and can actually be a sign that your level of fitness is improving. Delayed onset muscle soreness, known as DOMS, is likely to affect people starting a new exercise regime, or making changes to an existing one. The NHS has some really good advice from Dr Jonathan Folland, an expert in neuromuscular physiology at Loughborough University.

The simple truth is that time recovering is as important as time exercising, particularly for more strenuous workouts, walks, runs and bike rides.


Injury is clearly more serious than simply overdoing things a bit, and there are several treatments available. Which you choose will depend on the type of injury, and what part of the body has been hurt. A few suggestions:

  • Hydrotherapy
  • Chiropractic
  • Stretching
  • Compression garments
  • Massage

Back Pain

One of the nastiest injuries that can lay the fittest person really low. There are several specialized treatments including IDD Therapy, Shockwave Therapy, and Low Level Laser Therapy. The physiotherapists and chiropractors at the Central Chiropractic Clinic have proved them all to be effective in treating chronic and recurrent injuries and conditions. They are all fully qualified and know exactly how to treat injuries from the ankle to the neck.

Stephen Small explains IDD Therapy Incidentally, although back injuries can be caused by failing to exercise safely, even stress can be a factor. We unconsciously contract our muscles when we’re stressed, and this can cause pain in the neck, upper back and lower back.

Yoga can also be a huge help, and special Yoga for Healthy Lower Backs courses devised by the University of York and Arthritis Research UK are well worth trying.

So, take care when exercising, try not to get stressed, and remember that help is available if you do fall victim to the dreaded injury!

…How to become a personal trainer…

What skills does a personal trainer need?

Before you even look in to starting any training courses, you need to assess your own personal skills and passions to make sure they line up with what a successful personal trainer is going to need. These would be our most important skills and traits:

    • Strong people skills including:
      1. Patience with clients
      2. Friendly, easy to talk to
      3. Enthusiasm & passion
      4. Tact
    • Knowledge of fitness, the body, healthy eating & anatomy
    • Strong organisational skills
    • Most importantly – a passion for the industry!


What qualifications & skills does a personal trainer need?

There are four initial key qualifications you require in order to start working as a personal trainer in the UK:


Click each one to Get Trained.

The more added qualifications you can get, the more expanded your skillset will be. The CPD training (Continued Professional Development) that we offer allow you to go even further past your gym instructor or personal trainer qualifications.

You also need to be aware of specialist qualifications in addition to these basics. One of the best ways to break into the industry is to look at an area you’re passionate about and do it. To do this, though, you’re going to need qualifications and/or experience in your particular area.

This means you’ll master your trade and, when clients know exactly what they’re looking for, you’ll be there standing out on top!


How much does a personal trainer earn / make?

It’s important to be realistic. A lot of people have mismanaged expectations of how much you can earn; you’re self-employed so it’s up to you to determine a realistic hourly rate, and aim to take on a manageable number of clients.

As a self-employed or freelance personal trainer, you can typically look to be earning between £20 and £40 per hour; be careful about people touting high-end figures talking about £100 an hour rates as these aren’t typical!

If you’re a personal trainer in full-time employment (e.g. working with a fitness centre or gym) then you can earn anywhere between £12,000 and £20,000 a year

There are so many factors that go into what a personal trainer can earn, that it’s really difficult to pin an exact or average figure down. It all depends on your qualifications, whether you’ve undertaken CPD training, how much experience you’ve got and the number of clients you can draw in (particularly freelance).

RESOURCES: Gov.uk National Careers Service – Personal Trainer


How do I make it as a personal trainer?

How long have you got? We’ve talked about this before on our blog, which you can read here from Andi, and a lot of it can fall outside of your initial training. Once you’ve got this under your belt you need to stand out; choose your specialisms and run with them. Get more experience and (if possible) more qualifications so that you don’t get lost amongst the large number of personal trainers out there.

It’s a competitive market, so you need to be realistic about your rates, the number of clients you can take on and what specialisms and USPs you can boast!

What’s next?
Our Advice Centre is constantly being updated with new posts and information that can help expand you knowledge outside of formal training; it’s important to keep it topped up! You can also click on the courses above to get more information on starting your training.

…Yoga for Fitter, Happier Health Workers…


Yoga has been around for centuries and has been helping people achieve enlightenment for the same amount of time. It traces its roots to India where it laid the foundations for Jainism, Buddhism and Hinduism. Yoga is a discipline that requires and improves one’s mind, body and soul. This practice has also gained prominence through the ages because of the healthy elements it imparts on practitioners. There are even stories and cases of men and women suffering from severe maladies that have been cured by constant yoga practice. This is the best reason why the tired and weary health worker needs to get off the couch and into the yoga mat; to stay fit and healthy.


There are conflicting origins for yoga. Some would cite the pre-Vedic Indian traditions which have been mentioned many times in the Rigveda. Others claim yoga to have been developed around the fifth and sixth centuries BC as part of Indian movements known as ascetic and sramana. As time progressed, Yoga gurus found several ways to introduce the discipline to the west after the success of Swami Vivekananda in the early 20th century. While the east practiced yoga for both mind and body, the west embraced yoga as a physical exercise.

Yoga practice, tree concept for your design

Yoga practice, tree concept for your design

But how can health workers, involve yoga in their lives? Yoga isn’t just about doing strenuous poses for a fixed amount of time. It involves reflection and proper breathing. It will also call some serious dedication and perseverance. Would you believe that those poses are only a part that makes up the philosophy behind yoga? It’s a deeper and richer practice if you take the time to learn the teachings.

Let’s first examine the physical benefits that health workers like doctors, nurses and paramedics can get when they start doing yoga. Improved muscle strength – muscle strength is important for health workers especially when they are responding to emergencies which require them to lift something heavy.


Increase blood flow – practicing yoga and following the proper breathing exercise can help keep your blood flowing faster, making you more alert.

Boosts Immunity – mastering the different yoga poses also gives nurses and EMTs a boosted immunity that will be a big factor when dealing with patients. This comes in handy especially in situations where there is a need to handle patients with communicable diseases.

Makes You Happier – a happy worker is a healthy one. The physical aspect of yoga helps your body release all sorts of hormones that can improve a person’s mood. This in turn can lead to better output and a positive outlook towards work and colleagues. A study found out that constant yoga practice can gradually relieve you of depression and an increased amount of serotonin levels. The same study states that the physical exertion also lowered the levels of monoamine oxidase and cortisol. Long term yoga practitioners also showed large amounts of activity on the left side of their brains.

Gives Back your Focus – in an industry like the health care industry, its so easy to lose focus especially when ridden with fatigue and insane amounts of stress. Practicing yoga not only keeps your mind alert and active it also brings back your focus. Studies show that yoga improves coordination, reaction time while at the same time vastly improving IQ scores. There was even one case where the respondent was practicing transcendental meditation and showed prowess in problem solving as well as recalling things. This is really important especially for doctors who deal with life-and-death situations most of the time.

This proves that there is nothing wrong with allotting sometime to take care of yourself by practicing this ancient discipline. If anything, this could prove to be beneficial and could even help you improve your performance at work, garnering more praises and even a promotion down the line.

…What to do w/ what it do: DIY RUCK Handle…

When doing any type of endurance event you want to make sure that your gear will perform to handle any/all tasks that are thrown at you. You may learn to adjust or modify the things that you use for events to assist you.


My good friend Kelli came up with a CHEAP and EASY handle that you can attach to any pack that has molle.  The idea is to use the molle as an anchor for the handle. This is also a light weight and hazard free method to have an additional handle. All of the material is very durable yet “soft” if you were to drop it, land on it, or come into contact abruptly with the components of the handle.


  • approximately 10 feet of 1 inch Nylon webbing (may be found at stores such as REI or any other similar store)

  • approximately 11 inches of  1 inch (or bigger) Nylon Tubing (may be found at most home improvement store) You want this to be the length of the ruck/backpack that you woul like to add the handle.

  • Ruck/Backpack (For this project we used a GORUCK GR1 and GORUCK GR0) For the difference of sizing of the other GORUCK bags check out my previous post by CLICKING HERE



you can watch the video at the top of the post or click HERE

  • Weave nylon webbing through one side of the molle that is on your ruck. (START FROM THE BOTTOM).


  • You will then RETRACE your step and thread the molle back over the same section


  • You will pull a little bit of the webbing through the molle (to make sure that you have enough) and you will do the same on the 2nd row of molle that is on the ruck.


  • After you do this you will want to cinch it down and get the webbing tight and secure. You will use the “tail” (or left over portion) of the webbing to tie the two open ends together when you are done.
  • Next, feed the other end of the webbing into the tube



  • Pull all of the webbing tight and snug and weave the webbing on the other side of the back through the empty molle. DO EXACTLY THE SAME TYPE OF WEAVING ON BOTH


  • Feed the webbing BACK THROUGH the tubing (this can be slightly difficult to do! We used a screwdriver and other tools to help feed it back through the tubing).


  • Once you feed the webbing back through the tube TIE IT to the loose end that is on the other side of your ruck.  Make sure that you use a secure not to ensure that it does not come apart while you are using it.  You can knot it and burn the knot to secure it.




I have personally used the handle in 2 HCL’s plus other various events.  It has held up to the weather, rough terrain, and the abuse of the events that I have done.

Kelli did not want to charge people for this handle.  She wanted this to be something that anyone could use.  All that she asks is that you make a donation for the BEWBS event that we are participating in this upcoming 4th of July.

You can make a donation via clicking the link below:


Let us know if you have any questions! And please feel free to share pics of the handle that you create with us! We would love to see how other people are creating their handles.

Happy training!


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