Add these three moves to your exercise routine and you will see a substantial difference in your fitness for the field. Being is great shape not only makes your outdoor adventures safer, you will get more enjoyment in your time afield. If we can assist you in your hunting preparations by developing the perfect workout program for you please email us at email@example.com
I wish I could take credit for the idea but the inspiration for this blog came from Pastor Jeff Loaney of Chesterfield Presbyterian Church in the men’s discipleship group this past Thursday. In the discussion, which started at 6:30 in the “AM,” Jeff and I talked about the concept of honoring God in everything we do vs. doing the things we do (work, school, play, etc.) for other reasons.
Those reasons likely being:
To satisfy our own selfish needs, pleasure or validation
To impress or please someone in our lives (spouse, boss, etc.)
To create the illusion of control
Like a sledgehammer to the face the thought process of how this relates to fitness, nutrition, performance and weight loss hit me hard and the answers to many of the most frustrating questions
became clear. But first you need to answer this question: Who are you training for? What are your goals?
It is plausible you could be training to:
Look good in a swimsuit
Run a 5K
Kill an elk on a backcountry hunt
And those are all great reasons to train but for many of us, we either lose our focus of training and quit, train hard and not see the results we thought we would or a combination of the two. As a personal trainer and fitness coach for the last 22 years I was taught to help clients utilize two types of motivation and help them CRUSH their goals.
These types of motivation include:
1. External Motivation: Weight loss, what one looks like in the mirror or relying on validation from friends, family and colleagues
2. Internal Motivation: Use how you feel mentally and emotionally after a workout to fuel your motivation
Internal motivation is a better source than external but most of us still struggle to exercise regularly and eat healthy food in a manner that is sustainable. I believe the answer is as simple as while you are taking actions to make yourself look and feel better, maybe you should be focusing your efforts on honoring God instead of training for yourself.
1st Corinthians 6:20 states “For you were bought with a price. So glorify God with your body.”
Are you successful in your weight loss efforts or do you train hard, eat clean and get frustrated when the scale does not move? Are you leaving everything you have in the weight room but not seeing the results you believe you should be seeing?
If you are frustrated, on the verge of quitting or are dejected…..why? You were created by God to honor him right? You were not meant to appear on the cover of a magazine. You were created to be good stewards of the body he gave you.
Honoring God. This is still a concept I struggle with in my daily life. Pride gets in the way at every turn but as I move through this journey, I am learning to use my talents to honor God and serve his people. I am not perfect by any means but consider the possibilities if you switched your focus from how much the scale moves week to week to something like:
Training to be in shape to go on a mission trip in another country
Train to be the best mom and dad possible
Have the energy and stamina to serve others
Go on that backcountry hunt and kill that elk! God gave us dominion over all creatures, and he wants you to enjoy the splendors he created
Would that change your focus on an internal result such as how much you weigh or what you look like in your clothes?
I used to train just to look good. It was a self-centered and vain outlook. Funny thing is, when you train to honor God there is this incredible side-effect: You cease to care about the scale or what you look like in that outfit but are blessed with the physique, health and stamina you were looking for all along. It is stress free and it is awesome.
Yes, I am a GINORMOUS control freak. I have fought for years to control my success in relationships and business and failed miserably. When I began to let go and trust God, things changed in a hurry. Hey, there is nothing wrong with setting goals and developing plans, but God isn’t a genie who is going to snap his fingers and POOF! You are fit.
You still must do the work but when the alarm goes off at 5am and you are debating why you should get up to train, focus on who you are training for.
You may be surprised with your results.
A wall, whether brick, stone, metal, plaster, or wood, is built to keep things both out and in. The walls of your house, keep you safe from the outside. They keep you from having to be out in the weather and they keep pests and rodents out (usually). Staying within those walls would certainly be safe, but what if something GREAT was just on the other side?
What keeps you behind the wall? Is it fear or being afraid of trying something new?
Fear is probably the Absolute, 100% Overall, All Encompassing, Ubiquitous ( ;-) You like that one), concern of people that are either novices to the gym OR have had a bad experience in the past.
In my tenure as a fitness professional I have made my share of mistakes that I don’t ever care to repeat. Back when I first started deadlifting I had planned to get a workout completed before meeting up with some friends. I was feeling good. I was feeling strong. I was going to hit that 450lb Deadlift. IT. WAS. ON.
I hit all of my warm ups, no problem. I had 450lbs on the bar. I dipped. I gripped. I lifted. I was ¼ of the way up… ½ way… ½ way… still ½ way up. I was stuck. People were watching and I knew I had to do something. Pride won over common sense and I tried pulling with my arms to complete the lift. I felt a pop and that was it. The bar crashed to the floor, but I couldn’t tell what hit harder, the bar or my body. That night I crawled out of the gym in pain. It was the most excruciating night of sleep in my life.
Cool part? That wasn’t the end of my story; Just the part that sucked. And I mean every bit of the word “sucked”. I can’t lie, it was a LOOOOONG time before I trusted myself to do a deadlift again. I had take a MAJOR step back. I was afraid. I had made a mistake that cost me. I was scared to repeat it.
I’m willing to bet I am not the only one to have made a mistake before only to experience paralyzing fear afterward.
I struggled to believe in myself and I never wanted to feel that pain again. But, now I understand the significance of the setback. I took fear of something and turned it into a strength! And now I try to coach others the same way. Get it right first so that your mistakes are made early. It’s a lot better to make a 100lb mistake than a 450lb mistake. And a lot less painful.
So now it’s like, “Hey! Cool story Nick! Why should I care?”
Well here’s the deal, too often I see people come into a gym with fear in their eyes at the things that they see other people doing. They don’t take into account how long some of those people have been there and how much experience they may have. You know what that does? It clicks save on the “fear hard drive.” You’ve already told your brain you’re scared to do it because, and I’ve heard these exact words, “There’s no way I can be like that guy/girl over there.” With just that one thought, you shut the door and hid behind your wall. You have already planned to fail.
Look past that fear. The more fear we hold onto, the more we start to overthink some of the more difficult movements and lifts. The more we overthink, the less we get right. The less we get right, well you know where that goes. Our job as fitness professionals is to test your body. But ONLY at a capacity that you are READY for. It is our job to have a system to be able to tell just when that is. There will be things that your body isn’t used to that cause a road block or minor setback. Do we want that to happen? No, but we ready for it with plans of action to make adjustments as needed. Because that is what Fit To Hunt Coaches do. We will also ensure we break down those fears and keep you trekking toward your goals!
Road blocks happen. Some of these blocks are caused by our lack of experience, age, previous injuries, etc, and it doesn’t even have to pertain to a gym setting; fear can also derail a relationship, job or opportunity.
4 years ago, I would have to say my wall was damn near made entirely of titanium… and excuses. I had quit. I had made up my mind.
Deadlift? Bad. Mediocre Program where I just go through the motions? Good.
During that time I was more stuck than when I had 450lbs ½ way up my leg. I decided to stop staring at that wall. I decided to stop being friends with my fear. I didn’t jump over that wall and I didn’t go around it. I decided to break through my wall and I came out stronger on the other side.
What is on the other side of YOUR fear?
Have you given up on your New Year’s resolutions? If so, you are in good company but that does not mean you have to wait until 2020 to achieve your weight loss goals. Turkey season is six weeks away in Missouri, sooner for our Southern friends, and we want you to be in the be in the best shape possible when you go out chasing long beards this Spring.
Here are 5 tips to lose 10 pounds in six-weeks!
Many consider meal prepping to be complicated but if you do it right, it is really quite simple. You have a full freezer of wild game? Start grilling and while you are at it, toss a few veggies like asparagus on the grill as well. Now, fill up 5 Tupperware containers with your veggies and protein of choice (I hope it is deer tenderloin) and instead of killing your nutrition in the fast-food drive through, you will save calories, boost nutrition and save $ by making your own lunch.
Shake it up:
For many people, breakfast is optional but not starting the day with the right mix of nutrients will cause you to over eat later.
Try a meal replacement shake from Wilderness Athlete! It tastes amazing and will give you the nutrition you need in a pinch.
Click here to order and use promo code fittohunt to save 10% off every order you place.
Take a sip:
Want to cut your calories in half? For every bite of food you take, drink one sip of water.
This strategy is one of the easiest ways to cut food intake in half and fast track your weight loss.
Flip the percentages:
Most people eat junk 85% of the time and want a pat on the back when they eat an apple.
Flip the percentages by eating healthy 85% of the time allowing yourself your favorite indulgence 15% of the time.
There are 101 ways to get fit, increase your strength & conditioning, and lose weight.
Follow these easy tips for the next six-weeks and let us know if you were able to drop ten pounds by the start of turkey season!
By: Jeremy Koerber
Anyone that knows me even a little bit knows that on Saturday nights, my love for a roaring fire, a movie and family surrounding me is what I look forward to all week long. Last Friday my oldest son turned 13 and ironically, all heck broke loose at work and I was unable to leave early to spend the afternoon with him. Saturday found me at the gym all day as well. I came home exhausted but eager to do something fun with him and the rest of the family. I mentioned several restaurants located throughout west county; he wanted to go to Culver’s which is less than 2 miles up the road. The vote was unanimous. Culver’s it was.
I am not sure if he shares my love of simple things or this was a happy accident but knowing we could all enjoy a fun meal and be home to light the fire before 7pm made me almost giddy. I am an old soul. We arrived, ordered our food and sat down at a four-top table. As Beth and the kids settled in their seats, I saw him. An old man dining alone two tables down.
He was wearing khaki pants, a gray jacket and sported the kind of hat old men wear. He had a long face that was accentuated with a very bushy mustache, but his eyes were dark and sad. I tried not to stare so I kept looking away but continued to analyze this gentleman. At that moment it hit me; he was also sitting at a four-top table.
I almost felt guilty as the kids laughed and we engaged in conversation. I never really caught him looking over at us but began to wonder, did he once have Saturday nights like I was experiencing at this moment? One where he too was surrounded by a beautiful wife, young children and a seemingly endless number of years to have many more experiences like I was having with my family. He never looked up from his meal. The loneliness was palpable and then it hit me. I have seen that same look in my grandfather’s eyes as he ate a meal. Sitting, staring at his food, not engaging in conversation but maybe, remembering a time when the table was full. Full of the people he cared most about in this life.
I think it is hard for us to empathize what that must feel like because the only way to know how this feels is to live it; something we will all experience if we are blessed to walk the earth long enough. I wanted to go up, put my hand on his shoulder and offer some form of comfort but the next time I looked up he was gone. We finished our meal and went home the fire and a movie.
Last week, I took a trip with the boys to the farm to clear out a new food plot location and obtain some soil samples to prepare for Spring planting. As we left town, the boys and I stopped off at the cemetery to visit some friends and relatives who have passed on. As I wiped away tears climbing back into the truck, my youngest asked me if I was okay. It wasn’t the same feeling of loss or loneliness that I sensed from the old man at Culver’s, but it was in the ballpark. The only difference? I was driving home to a full house. The old man? He was going it alone.
I’m not certain how to wrap this story up. I guess if I were to bring it home with a catchy phrase or one liner that would be cool but what I really wanted to do was to get anyone who reads this to appreciate who is in their life and all the things God has blessed them with.
I turned 40 three years ago, and the years are going by faster and faster. I blinked and my son turned 13. A few more blinks and I could be the old man at the table.
Grab on to those around you. Hold them tight and make sure that the people you love, know you love them as well. Because it all moves so incredibly fast.
It is the beginning of February; are you still working on your New Year’s Resolutions?
For most people, the answer is no, but since you are reading a fitness blog, I am going to assume that at a minimum, you are adhering to some form of exercise or nutrition principles.
Either way, now is the time to start getting serious about mapping out how to train for your 2019 hunts.
Here are the steps you need to follow for success:
Step 1: What do you plan to hunt?
In the Midwest, whitetail deer and turkey hunting reign supreme. Out west, elk and mule deer are on the mind of most hunters. Head north and moose, black bear and sheep may be what you are looking for. All hunts require different levels of physical conditioning and for more arduous hunts (elk, sheep, moose, etc) you will most likely need advanced levels of fitness to fully enjoy your experience.
Step 2: When do you plan to hunt?
Turkey hunting in Missouri begins the third week in April. If you have an elk tag, chances are your hunts will be September or October. Understanding the time-period you have to train is incredibly important. I once had a person call me wanting coaching to prepare for an Alaskan sheep hunt. I asked when his hunt was planned and he replied, “In two weeks.” I wished him “good luck.”
Step 3: What are your limitations or barriers?
Do you have any physical limitations that will prevent you from training or injuries that need to be addressed? Are there any barriers (work, travel, etc) that will prevent you from training? I always suggest my clients do a deep dive to identify things that can derail their efforts. If you are hurt, time to see your physician. Physical therapy may be in order before you can really train for your hunt. If life in general is the barrier, work with a coach to help you develop a plan that will fit your life.
Step 4: Understand "Periodization"
If you have just booked a September elk hunt and have not exercised in a long time, we will not prescribe elk specific programming on day one of your training. You will go through a 6-8-week base conditioning program designed to produce a base layer of fitness that will allow us to progress you safely and effectively. Weeks 8-10 may revolve around ramping up your training and adding in hunt specific cardio like backpacking along with injury prevention exercises. The last 4-6 weeks will be hunt specific movements patters that will allow you to peak the week you hunt. In short, if you wait to the last minute to train, you may be disappointed.
In talking with many outfitters, there is nothing worse than a client showing up for a hunt unprepared for the physical toils of the adventure. For many, a back-country elk hunt or moose hunt in Canada may be a once in a lifetime event. All the more reason to understand your timeline to train and map out a personalized training plan.
If you need help preparing for your hunt or want to find out more about Fit To Hunt, email firstname.lastname@example.org.
What do you do to train for your hunts? Tell us in the comments!
How many places does one person need to hunt?
Speaking from experience, I can always use one more and owning a prime piece of whitetail real estate would be even better!
That is exactly what Drury Outdoors is giving you a chance to do with their 30-year anniversary giveaway!
Just a few days ago at the 2019 ATA show, Drury Outdoors released the boldest sweepstakes in the outdoor industry...
They are giving away a 60-acre farm!
I know most of us will do just about anything for a free t-shirt. I might even tag a few friends in a social media contest for the chance to win a bow, but what level would you go to, to win a farm? I am so glad you asked….because it is pretty simple.
The farm, located in Northern Missouri, will be set up with food plots, stand locations and advanced scouting. To enter the contest, you must download the DeerCast app from the app store and click on the Farm Give Away tab. This is not only the best place to enter the contest, but you will be able see the property evolve under the watchful eyes of Mark and Terry Drury through blogs and video on DeerCast.
You also have a chance to win monthly prizes from Drury Outdoors’ product partners! The January prize pack is by Scent Crusher and includes an Ozone Go Max, Equipment Station, Room Clean, Travel Closet and more!
The winner will receive the title at the 2020 ATA show.
While that seems like a long ways off, we encourage you to sign up for your chance to win today!
You can also learn more by visiting www.druryoutdoors.com
The Internet is great…
Great about spreading information about the benefits of strength training that may or may not be 100% factual.
Now that hunting season is over and it is time to ramp up your training, here are five myths you need to know about strength training!
1. Frequency Over Variety
One of the most common misconceptions is that we need to do numerous exercises for the same muscles to get stronger. This couldn’t be more wrong. Choose a movement. Find a focus. And work on sets and reps. Your body responds faster to changing sets and reps than it will be trying to learn those numerous exercises. In other words one day do fewer sets with more reps at a low to moderate weight, then start to increase the sets and decrease the number of reps and increase the weight. It’s not a sprint. But I can guarantee that you see more strength results by manipulating sets and reps faster than if you try to over do it on exercise selection. THEN, STICK WITH IT. Do it more often. Your body won’t be as tired either.
2. Recovery Through Sleep Doesn’t Matter
“My sleep doesn’t really matter that much.” If you have fallen prey to this thought process I can all but guarantee that you have had more than your fair share of frustrations at the gym. Here’s why. Let’s say you workout 3-4 times a week for one hour. That leaves 163-164 hours a week for you to recover. So you can infer that your results happen OUTSIDE THE GYM. How are you sleeping? If you aren’t getting the right amount of sleep. Your body isn’t recovering at the proper rate. Period. The vast majority of your recovery happens while you sleep! You need AT LEAST 6 hours for your body to do its job.
3. Eat Big to Be Big: It Doesn’t Matter what you eat
Yes, it absolutely matters what you eat and even how much. I’m going to step on some toes when I say this, but the term “Bulking” in regards to eating for weight lifting, done incorrectly, is more often than not, just an excuse to eat crap and get bigger. Now, can it help you make strength gains? Of course it can. Calories are exactly that, energy. For your muscles to get stronger and bigger they need fuel. But, it still matters what you eat!! If you put yourself on a diet of fast food, milk and cookies to use as fuel for weight lifting, I’d be lying if I told you that you wouldn’t get stronger. It’s fuel right? Sure. However, it would have very obvious adverse effects. You may get bigger and stronger. But the bigger you’d be gaining probably wouldn’t be what you were after when you started. Feed your strength with GOOD calories. Not crap!
4. More Cardio
Here’s the deal. Cardio is important. But muscle mass in important. Something most people don’t realize is when they want to lose weight, what they are really saying is “I don’t want my body to jiggle so much.” Here is what you need to understand: cardio alone won’t get you to your goals. It won’t, end of story. Strength training stimulates muscle growth and maintenance. More muscle, more fat burn, less jiggle. Cardio does have a place, however, because in conjunction with strength training you burn more calories. But without strength training, long bouts of cardio does one thing: waste muscle . This is where the term “skinny fat” comes from. More cardio is NOT the answer.
5. FOR THE LADIES: Weight Training Makes You Bulky
I’ll be honest, genetics aside, this is NOT TRUE. You can argue it as much as you want. Science is not on your side when it comes to muscle gain. Without certain male parts there is a lack of testosterone and surplus of estrogen that will, without a doubt, keep you from gaining bulky muscle like a man.
Can this be manipulated with supplements and outrageous diets? It sure can. But, by just adding strength to a normal healthy diet it is scientifically impossible, again genetics aside, for a woman to gain the muscle they don’t want. You may gain a bit of muscle if you are not used to lifting weights, but nothing like many fear (looking like a man). Matter of fact the gains you’ll see will probably be the ones you want.
What are your favorite strength training modalities (resistance machines, resistance bands, free weights or body weight)?
Comment them below, and if you're ready to start working with Nick, or have some questions, you can contact him HERE!
It is January again. That means you and everyone else has the best of intentions to accomplish some pretty amazing things but there is one problem.
You have no plan.
Failing to plan is planning to fail.
If you really want to CRUSH your goals, experience some incredible hunts and be a healthier, happier hunter or huntress, follow these tips to create an action plan in 2019:
1. Set goals:
We aren’t just talking about exercise and nutrition goals. What kind of hunts do you want to go on this year? Are there any land management or habitat improvements that will
require you to be in better condition than last year? Do you want to look better in your camo? Of course you need to set nutrition and exercise goals but knowing your why will (bucket list
hunt) will help you stay true to your mission.
2. Pick something:
One of the biggest problems with New Year’s Resolutions is burnout. You try to change everything about your health and fitness in 5 days which of course is impossible. This year, pick one thing and implement it. Whether exercise or nutrition, make it easy. Why? Because if it is too hard you will quit. Start with something you know you can do, get a win and build your program step by step.
3. Think big picture:
If you are going on an elk hunt in September start preparing now and always keep that goal in your mind’s eye.
4. Find your tribe:
Find a coach or a personal trainer who can guide and hold you accountable.
Fit To Hunt offers free content on our website, YouTube channel and social media pages to keep you motivated, engaged and on task.
5. Embrace the journey:
Most people look at exercise or eating healthier as a punishment. That is a mindset that will lead you to failure. Everything you do that makes you a little healthier or
perform better in the field should be celebrated. The professional coaches at Fit To Hunt can build not only build a personalized program for you but keep you accountable and engaged.
It is December and for many of us, our tags are filled and our minds are now focused on waterfowl or non-hunting activities. Some may still be out looking to tag a doe for the freezer or try for a last chance buck in late season but no matter what luck you had in the woods this Fall, it is time to start thinking about ramping up your workout program for 2019.
Here are a few tips to help you get started the right way:
It would be super easy to sandbag the rest of 2018 and start in January but putting off your routine another four weeks will only make it harder to get in the kind of shape necessary to excel in your outdoor pursuits.
Everyone is waiting for the New Year. We encourage you to start today!
Schedule your workouts now:
December is a hard month to adhere to an exercise program. You not only have to go to work and take care of home related chores but we also have to contend with shopping, parties and holiday travel. You know the 12 Days of Christmas? How about the 12 Days of Fitness! Open the calendar on your phone and book 12 workouts in December right now. If they are in your calendar you are less likely to skip.
Reduce your training volume and intensity:
If you have been in an in-season program or have put your workouts on hold the last few months while you were out chasing whitetails, start back slow. The number one cause of injury in people beginning an exercise program is doing too much too soon. If you normally do 30 sets in a workout start with 16-18 sets for a week or so and slowly add a set or two back in until you are back to your normal volume. Do the same with your intensity.
Set a goal:
Be specific on what you want to achieve short term (the month of December) and long term (2019). Perhaps your short term goal is to simple workout 12 times in December (see above)? Do you have a bucket list elk hunt on the horizon or do you simply want more stamina and performance in the field? All are great reasons to set clearly defined goals and get to work!
A goal without a plan is just a wish.
The coaching professionals at Fit To Hunt can help you develop a plan and help you adhere to your workouts.
E-mail Jeremy at email@example.com to get started!
What are your suggestions for getting back into a routine post-hunting season?
Please leave a comment below and stay #FitToHunt!
Contributions made by Fit2Hunt Staff!