…GORUCK SELECTION: #stillnottrainingforselection…

When life give you lemons, you put a patch on it and attempt to do GORUCK Selection…#041

I decided I wanted to attempt GORUCK Selection after I completed my first GORUCK HCL.  I realized that I could honestly pass GORUCK Selection once I successfully completed the GORUCK HHH.  So I slowly started preparing myself to accomplish this task. I created a plan and worked towards it over the past year.  But sadly, I fell short of accomplishing the feat of passing GORUCK Selection.

How did I feel when I was told that I was no longer a participant in the 2017 GORUCK Selection class…


Those are the best words to described how I was feeling as I walked away from the the beach, the class, and the cadre.  My performance had fallen short and there was no one to hold accountable for that except me. So I wiped my tears (yes, it is rare that I do cry so when it does happen it is a pretty big deal), dusted off my ruck, and started making plans for news goals to accomplish.

In the past 5 years, I have done countless events/races.  I have completed all of those events/races.  I completed MOST of those events/races excelling and feeling good about my overall performance. Failure is a word that I am not familiar with, nor am I willing to accept.  So, as I was unable to complete GORUCK Selection I do not see it as a failure.  I see it as a lesson to learn from and grow from. I learned how to completely change and adapt my overall mindset and lifestyle to prepare myself to attempt this event. Life leading up to this event was far from easy, but I pushed “life” aside and kept pushing to prepare for this event.

Yes, I had been training. Yes I had set a plan and was working on it. Yes, I made personal sacrifices so that I would be ready for this event (and I even lost a few “friends” because of my dedication to training for this event). But, what really happened?

Bottom line… I did not TRAIN OR PREPARE ENOUGH. Yes, I had been training and preparing.  But what ELSE could I do to be better prepared for the event? I had continued my “normal” training (with added things to prepare me for requirements of the event such as the PT test).  As I was there in Jacksonville and in the element of GORUCK Selection, I realized that I was not as prepared as I thought I was.

The best part about being there for GORUCK Selection…

Being side by side with two of my best buds. These guys for sure are my event support and are two total BADASSES. We regularly hold each other accountable and pushed each other. We motivated each other while also pushing our own limits to get ready for any event (especially an event like GORUCK Selection).

And this is how we all felt about our progress individually and as a group for the 2017 GORUCK Selection…

No, I can not tell you how to train for a event like GORUCK Selection.

The reality is that EVEYONE has their own strengths and weaknesses. Things that I would consider to be my weakness are things that I will incorporate MORE into my training.  If I were to tell you to do the exact same things that I am doing, that could be counter productive and not beneficial for your success. So my best advice to you (to get ready for ANY event that you want to do)… TRAIN HARDER.   Prepare for all elements and expect the worst.

No, I can not tell you the gear that I used or the clothing that I wore.

Again, what I LIKE may be completely different from what YOU LIKE. I have tested out my gear, my packing techniques, what I wear, and how I prepare for events via doing them repeatedly until I have NO issues with these things. Someone once scoffed at me about how obsessed I am with doing GORUCK events… I laughed at them, smiled, and walked away. Because in reality, this “obsession” is my way of trying to figure out ways to “be comfortable while being uncomfortable” in the heat of a event while also trying to embrace the few things that I will have control over. Some people may see it as an obsession, but I see it as practice and preparation.

Things to think about (for any endurance event):

  • Do you have your foot care under control? What will you do to QUICKLY and EFFECTIVELY fix your feet in the middle of a event that will allow you to keep going?
  • How has your nutrition been leading up to the event? Yes, this also includes hydration
  • Undergarments: are they working with you or against you? Ladies have additional clothing we have to consider and plan for (what type of bra to wear).
  • Chaffing….this is a real thing and can be a HUGE issue. What have you done to help prevent it. BUT, when you do get it, what are you going to do to minimize more injury and pain.

Having to tell all of my friends and family that I did not complete this event was like a dagger to my heart (and my ego) each time I had to talk about it. Not succeeding in something you train hard for is very humbling but also educational. You learn more about the person you are and appreciate those that are around you to encourage and support you.  You also learn that you are no exception to life’s rules and that you have to work harder than those that are around you to succeed.

Most importantly THANK YOU to my support crew. They support me not only before, during, and after GORUCK events.  They also support me in all aspects of my life. Without my support crew I honestly would not be as successful as I am today (and that includes the people that are also not show in this picture).

So for now… this is the closest I will get to a Selection patch…

Will I attempt GORUCK Selection in 2018?  I guess you will have to wait and see…



…What are the eight best foods to eat while dieting?…

There are so many ways that one can invest in to lose weight such as going to the gym, taking weight loss supplements and also dieting. Keep in mind that dieting does not require you to starve yourself as it is considered unhealthy and therefore instead on expected to consume foods that are less in calories. Food is essential as it supplies our bodies with the correct nutrients and eating the healthy foods in the proper amounts can aid you in your journey to weight loss.

What are the eight best foods to eat while dieting?

1. Watermelon

This is a great fruit packed with antioxidant chemicals essential for lowering the risk of getting cancer, heart diseases and also vision loss. The fruit is also packed with vitamins like A and C and most importantly has fewer calories. A cup of watermelon contains about 50 calories and can keep you full for an entire night.

2. Avocado

We are advised to eat the healthy fats so we can be able to get rid of the bad ones from our bodies. Well, avocado is one of the best foods that supply us with the right fats. You can use the fruit in many ways such as adding it to the salad, smearing on your sandwich or just eat it raw.

3. Sweet potatoes

This is the best alternative to use instead of the usual white potato. A medium-sized sweet potato consists of half the total calories of a medium sized white potato. Also, the food comprises of fiber and vitamin like vitamin A.

4. Salmon

Meat is highly discouraged for those watching their weight but white meat especially salmon can help you with your journey. The fish is packed with essential omega 3 and fatty acids that are useful in preventing heart disease. Also, the fish contains low calories too. If you are not able to prepare your salmon dish, consider ordering an already made dish from https://www.foodpanda.sg/restaurant/s3gn/penang-seafood- restaurant.

5. Eggs

Protein is the best food group to eat if you want to lose weight fast and it is also recommended for the people who are dieting. Eggs help one to feel fuller for a long time hence leading to less consumption of calories. You can boil your eggs or poach them for the best results.

6. Apples

Apples are packed with fibers since a medium-sized apple can provide you with about 4 grams of fiber. Also, studies show that fiber helps in weight loss as it reduces appetite and keeps you full for long and we cannot forget that apples have few calories. You can have your apple as your lunch snack.

7. Oatmeal

This is another meal that is packed with fiber and fewer carbohydrates. Also, the meal does not contain a high concentration of sugars and therefore having a plate of oat in the morning instead of a white toast will significantly help you in your dieting journey.

8. Nuts

Nuts consist of good fats and have proteins. Therefore, if you feel hungry in the day, instead of buying sweetened snacks, consider purchasing a pack of nuts as they contain fewer calories, are healthy and also keeps you full for longer. Some of the nuts to buy are the peanuts or cashew nuts.

…Couples Workout Videos and How to Get Started…

That couples who exercise together reap a lot of benefits is no secret anymore. There are all the health perks, of course, and the motivation a workout partner is able to give when you need it the most – but there’s also a few sexy benefits to exercising together.

Image link: Pexels

Here is a quick and nifty guide to the best channels out there if you’d like to get started right away, as well a few motivation boosters in case one of you needs some convincing.

Getting the blood pumping during a good gym session is not all that different from getting the blood pumping in the bedroom, which should be reason enough to get you both off the couch.

Hit Youtube first

Many workout videos for couples are found on YouTube these days, and the ones who know how to push you to reach your goals will even guide you through it for free.

Keep in mind that some of these coaches may use language that you find offensive, such as bikini bodies, for example, or getting your stomach ready for the beach.

Pay no attention to this and carry on with your exercise nonetheless. Popsugar Fitness is one of these excellent channels that couples of any fitness level may benefit from. The exercises in these videos are not necessarily for couples exclusively, but it’s still easy for both of you to follow through with it even if one of you is in better shape than the other.

Popsugar fitness posted a video that went viral a few years ago of this couple’s insane workout routine, by the way, so have a look and get your muscles inspired.

Find the fittest couples on Instagram

Those who succeed with both their relationships and their workout goals tend to boast an awful lot, and they tend to do so on Instagram. While their stable lives may annoy us, we can still benefit from all of this by looking them up on Instagram – and copying their workout behavior.

Balance your way into a double tree pose, for example, inspired by Instagrammer @kristina_gangthewolf or sink down into an in-sync squat together with @gypsetgoddess and try to gaze into each other’s eyes without making it awkward. It’s a challenge.

But why should we exercise together?

Besides from having a workout buddy you can lean on at all times, exercising with your partner is a serious relationship booster as well. Seeing each other work hard to reach those goals, working up a sweat, and taking care of themselves is a sure way to make you fall in love with them all over again.

Plus, you’ll be able to inspire each other to go for a run a bit more often. Imagine staying on the couch while your partner put on their running shoes, ready and pumped for a brisk jog in the rain? It sounds lovely, right?

No, scratch that last part – you need to support each other, and most people follow through with their workout routine when they have a partner to boost their motivation.

It will keep you healthy, active, and in a much better mood as well, so why not enjoy the feeling together?


…9 Training Tips for Beginners…

Image Source Flickr

9 Training Tips for Beginners.

1. Do not Push too Hard too Fast.

This is probably one of the biggest mistakes that people who are new to training make, and even those who are used to training can be found guilty of pushing too hard. There are many well documented cases of even world level sports stars and athletes over exerting themselves in training or by trying to do too much and causing themselves injury.

2. Make use of the Expertise and Information Available to you.

I am referring of course to the qualified staff members in your respective gym, they have more knowledge than you will have as a newbie so please make the most of it. The more effort you actually put into learning the foundational building blocks of strength and endurance training the more you will reap the benefits of all your hard work, it will be crucial in helping you adapt to incorporating working out as part of a daily routine.

3. Set Goals, write them down and go out and get it done.

If you are new to weight training for example, you might have a long term goal of wanting to bench press 100% of your body weight for 3 sets of 10 repetitions in 12 months time. I encourage anyone to set several long term goals, write down what it means to you, why do you want to be fitter, what areas of your life might it improve as a result of improved fitness, do you want to look a little more muscular and less skinny, or do you simply want to tone up so you can feel comfortable on the beach next summer in a bathing suit.

4. Make sure you have the appropriate clothing/accessories.

A few pointers on this issue, firstly regarding clothes. You do not need to go out and spend a fortune on the latest and greatest in base layer technology, nor the latest branded tracksuit. However, I would say that for anyone planning to run regularly for their cardiovascular training whether on a treadmill or on the pavements around town then it is probably worth your while to invest in a good pair of running shoes. You should replace your running shoes every 400 miles you run.

Your feet will be put through the ringer, especially if you haven’t properly trained before or it has been a good while since you last trained regularly. Also ensure you have comfortable well fitted clothing. Ladies might want to consider a good pair of workout leggings as they stimulate blood flow and offer a little support. Guys make sure you have a pair of comfortable briefs and good length shorts in order to avoid chafing particularly in the inner thigh area where the quads can often rub together while running or cycling. Applying petroleum jelly or similar to the vulnerable area prior to working out is a simple anti-dote.

Image Source Flickr

5. Don’t be Negative. You’ve Already Made a Big Step in the Right Direction.

Do not be put off nor intimidated in the slightest if it is your first time going to a gym, or even if it’s not and you feel intimidated by the muscular guys or the beautifully toned women. Everyone starts somewhere and the fact that you have actually made the leap into the relative unknown and dedicated sometime to actually being in a fitness environment shows that you are already making progress. Anyone will tell you, training and life itself come to think of it is as much about the mental as it is about the physical. You are now on the path to healthier stronger bones and a fitter you in general, just keep on making those steps which before you know it will amount to some pretty fantastic personal achievements for you.

6. Discipline is the Key.

You will often hear people in the fitness industry and life in general talking about the importance of motivation, motivation, motivation. The key to succeeding in your fitness goals is to maintain discipline. After all when you are tired, and all you can think is that you want to stop running, it is the discipline and the strength of mind to push on, when you are lacking the motivation and to take another step and then another. Discipline is what you need when all motivation is gone. We all have those days when we just don’t want to get out of bed, it’s cold, dark, raining and windy and it’s your day off: think of the gratification you will enjoy once you are able to start developing some of these positive lifestyle routines  will really empower you as a person in general.

7. Be in Control of You.

Ultimately by declaring to yourself that you are going to focus on getting fitter, you are ultimately stating a wish to re establish control over an aspect of your life which you perhaps feel you have left a little neglected in truth. The great thing about training is that you will undoubtedly start to feel better, for some seeing gains gives them a new lease of life and for others it can mean less but it always means something to everyone when progress is being made and absolutely anybody can do it.

8. Be Prepared to be Uncomfortable.

There are no magic formulas i.e. just lift a few weights, do some cardiovascular training and eat healthy for a few months, it just is not as easy as that. The main reason why so many people quit training is because they simply do not like to be uncomfortable. You have to be prepared to push yourself every time you workout if you want to see gains. Many people stop pushing themselves after a few weeks and then after two or 3 months when they can no longer see progress being made they lose the will to continue. This is another reason why setting smaller short term goals is also crucial the sense of achievement you get from achieving monthly or weekly goals will keep you on the ‘straight and narrow’.

9. New to Weights? Use Bodyweight!

If it’s good enough for the United States Navy SEAL/s then it is good enough for us mere mortals. One of the best and safest ways of developing a foundation of muscular strength is through the use of calisthenics. These are bodyweight exercises such as push-ups, bodyweight squats, sit-ups, pull-ups and jumping jacks. You can do these exercises in the living room without the need for any equipment and a good programme of bodyweight routines and three or four cardiovascular sessions per week for a few weeks might be a good idea before lifting weights.