5 Physical Skills for Surviving Outdoors

These days, surviving outdoors is something that we do for fun. But, for thousands of years, outdoor survival was essentially just survival. Since then, most the population has lost some necessary skills required to keep them alive outdoors, and although all of these skills are skills you naturally have, they are not necessarily well developed for outdoor survival. With popular doomsayers popping up more and more often, it is a necessity that you improve your skills for survival outdoors. Not a follower of potential catastrophe? That’s okay, maybe you just want to survive outdoors for fun. Regardless, these skills could one day help you beyond belief.

These days, surviving outdoors is something that we do for fun. But, for thousands of years, outdoor survival was essentially just survival. Since then, most the population has lost some necessary skills required to keep them alive outdoors, and although all of these skills are skills you naturally have, they are not necessarily well developed for outdoor survival. With popular doomsayers popping up more and more often, it is a necessity that you improve your skills for survival outdoors. Not a follower of potential catastrophe? That’s okay, maybe you just want to survive outdoors for fun. Regardless, these skills could one day help you beyond belief.


The Difference Between Capable and Effective

No doubt, you have these skills already in your toolbox. However, just because you can chop a tree down, does not mean you can do it safely and quickly all while making the most of your energy expenditure. Likewise, just because you can run the streets of New York City daily, does not mean you can run through the forest dodging limbs and roots while you chase down a deer with a spear.

Just because your skills could currently “get the job done” does not mean that you will be highly effective with them in situations where your life could be on the line. However, with only a little practice, these skills can greatly be increased to a level where survival in the outdoors would be nothing more than a normal day for you.

And before you ask, workouts in the gym cannot accurately help develop these skills. You might be able to pick up a thick bar that is similar to a log in the gym, but can you actually lift a real log, whose shape is not uniform and may not have stability all the way through? Probably not.

So, these skills should be practiced and mastered to put you in peak position for performance outdoors.


Physical Skills to Master for Survival

Walking (seriously)

Walking is easy, most people do it. However, most people do not have to walk long distances frequently. Even if you live in New York City, walking long distances over uneven terrain and surfaces is just not something experienced often. So, walking is a necessary skill for survival.

Now, it is not enough to just walk distances and outdoors often to perfect this skill. To truly be able to survive outdoors, you need to be confident in your ability to walk long distances especially when conditions are not favorable.

How do you practice for this skill?

  • Walk long distances. Both carrying gear and not carrying gear
  • Walk in many different places, with different terrain and surfaces.
  • Get walking in the rain, snow, and heat.

Balancing

Following a mastery of walking, balancing is the next progression in being able to move freely outdoors. You will encounter many different surfaces and terrains, which could easily slow you down if you are unprepared for balancing. On top of being able to quickly traverse terrain, balancing helps keep your mind directly connected to the physical sensations of the body, something that is greatly overlooked when the discussion of survival comes up.

How do you practice balancing?

  • Practice on a beam (a 2×4 works great), going many directions with different foot positions and stances.
  • Perform basic actions while balancing.

Lifting

While you might not think that lifting follows balancing properly, be assured that balancing is a necessary skill to accomplish lifting. If you cannot properly balance, how can you expect to be able to lift objects from a variety of stances?

Most of the time, we think of strong when we hear about lifting, which is true to an extent. However, strength does not cover agility and flexibility needed to lift oddly shaped objects. So, good practice of lifting involves the use of agility, flexibility, and strength.

How do you practice lifting?

  • Pickup objects with varied shape, size, weight, and textures.
  • Change the surface and elevation from which you lift objects.
  • Pick things up, and put them down.

Carrying

After lifting, carrying is the next natural step in being able to survive outdoors. After all, what good is picking up a fallen tree if you can’t move it out of the way?

There are three types of carries for objects:

  • Shoulder carry: carrying objects on or leveraged against your shoulder(s).
  • Chest carry: carrying objects by resting it against your chest, often supported by the strength of the arms.
  • Waist carry: carrying an object leveraged against your waist.

There is not much to say about carrying, but know it is important to have enough skill to carry (nearly) anything from any one of the above positions.

How do I practice carrying?

  • Switching up the position, grip, and surface.
  • Changing the object being carried.
  • Carrying objects long distances.
  • Carrying objects through obstacles.

Swimming

While not necessarily following the skill of carrying, I would consider this to be the least important of the five skills listed. Although the surface of the earth is ~71% water, not everywhere has water sources that would mean life or death in a survival sense. However, if in a situation where water is present, knowing how to swim effectively could be the difference between life and death.

How do I practice for this?

  • For long periods of time.
  • Swim in moving water and still water.
  • Swim with and without clothes on.
  • Swim in harsh conditions.
  • Swim with and without gear on.

Bonus) Mental Toughness

Survival outdoors requires a lot of mental control. There is often a lot of time with your thoughts, whether you find yourself alone or with company. Anyone who has ever worked a mindless job can easily tell you how too much time with your thoughts can be a bad thing. It is important that you have the mental toughness to be able to weather the storm, because the mind is generally the first thing to break down when surviving outdoors.

There is no real training plan for developing mental toughness. Living a life that requires you to face challenges, and have the thoughts and emotions that accompany them. Living a strenuous life is the best way to develop mental toughness.


Hopefully you found this useful, and are well on your way to practicing for survival outdoors.

Let me know if there are any skills you would like to see added to this list.

How do you train for survival? Let me know!

How a Trip to Peru Inspired Me to Do

Throughout our lives, we will be given many opportunities to change how we experience the world around us, but it is only beneficial if we take up action on these opportunities.

This post was difficult to write, mostly because I wanted to tell a story while expressing what I learned from my experiences. Sometimes it may not flow smoothly, but I encourage you to finish it out and understand what the message is.


Like an average college student, I have many activities I would consider to be recreational. Some I devote a lot of time to, others I do rarely. These activities have been developed throughout the course of my life, and will continue to develop as I age and grow as an individual.

This is a story about how stepping outside of your comfort zone can realistically develop and fuel desire for recreational activities.


Beginning in October 2016, I became interested in a month-long trip to Peru during May of 2017. I had never been out of the country before, and only outside of Michigan a dozen times. Yet, something told me that this trip was something I needed to do. So, I signed up for the trip, worked hard to raise the money needed, and put off all thoughts about the experiences I would have. Normally, you would expect that I would be excited and encouraged of what lied ahead. But I was more concerned with getting through the school year, and thought next to nothing of what I would experience on this trip.

When a week before departure arrived, I still was not concerned with the next month. It was just something that was going to happen, and I continuously went on with my days without a second thought about it.

After arriving, I spent two weeks doing relatively mundane day to day tasks, not particularly enjoying them any more than I would have back at home. The experience was great, but not life changing. After this time however, I quickly came to realize that I had a passion for being outdoors.

It began with a day long white water rafting trip down the Urubamba river. I had been rafting before, but rafting in Michigan was generally mundane and the scenery was what was to be expected. Rafting the Urubamba however, was unlike any other experience. Firstly, the sheer size of the mountains that the river was nestled between was mesmerizing. On land, they are giant, but on the river, they become gigantic. It encouraged many deep thoughts about how at one point, the river and the peaks of the mountains were at the same elevation. The experience made me feel small, perhaps insignificant. But, this experience also helped me to realize the staggering strength of nature and time.

Not only was this exciting experience enough to make me curious about what nature had to offer, but it gifted me the will and desire to complete the next step in my journey in Peru: conquering the Inca Trail. If you are not familiar with the Inca Trail, I should make it clear that I did not hike the whole Inca Trail. In fact, most of the trail is closed or remains hidden within the mountainsides. My group decided to do the two-day hike from kilometer 104 was the way to go. Now, at this point I would not consider myself to have been in the best of shape. I had the ability to do a traditional hike, but this was no traditional hike. The first portion of the hike consisted of a three hour, steep switchback hike up the side of a mountain. I was exhausted when we reached the top of the mountain, and the view was beyond incredible. Tired, but determined by the experiences of a few days prior, we completed another three hours of hiking and reached the Sun Gate, and looked down upon Machu Picchu. Talk about a surreal and inspirational, nature experience.


Now, this story is not designed to encourage you to go to Peru and have a surreal experience that causes you to love nature. In fact, that is not even what I obtained from my experience in Peru. This story is intended to encourage you to do new things that might not excite you immediately. I learned more about myself from this trip than I would have ever learned staying in Michigan and participating in other plans I could have made.

Throughout our lives, we will be given many opportunities to change how we experience the world around us, but it is only beneficial if we take up action on these opportunities. If this post inspires you to do anything, I hope it inspires you to do it.


Give me your thoughts in the comments! Let me know if you have anything to add!

Some Motivation for New Ultimate Frisbee Players

As I finish up finals, and continue to work on The Ultimate Ultimate Training plan, I want to provide some content for people to look at, and to help them remember to keep moving forward.

Here’s a motivational video about an ultimate player who struggled with throwing and game mechanics, it shows that the only thing standing between your ability to improve is yourself, all you have to do is take the first step.

 

Building the Ultimate Ultimate Plan

My posts have been slow and fairly lackluster lately. I apologize.

This will likely continue for a few weeks, but for a good reason. I have been slowly working on a project that I am going to call: The Ultimate Ultimate Training Plan, a training plan focused on ultimate athletes. Not only is it focused on ultimate athletes specifically, but I am working to make it tiered based on the level of play.

Yes, there are a lot of ultimate specific plans out there. However, many of them do not break it up by level of play. There is a big difference between a college player and a recreation player. They should not train the same way, nor should they use the same training plan. Furthermore, a lot of these plans cost money, or are only available if you pay a monthly fee. My plans will be absolutely free, and will always be free.

I hope the reasoning behind my absence is enough reason for you to keep coming back. Thank you for your support, and let me know if you have anything you would like to see in the plan.

Tournament Nutrition: Alcohol

It is no secret that alcohol and ultimate have gone hand in hand for many years. A lot of individuals I know use ultimate as an excuse to party the day away. While none of this is inherently bad, it is good to realize how the combination of these two may not be the best of choices.

First off, alcohol is a diuretic and it will definitely cause you to become dehydrated quickly. Because of this, alcohol should never be a substitute for water. During mid summer tournaments, I recommend to my teammates and those I coach to never consume alcohol before or during the tournament; it is ignorant to consume alcohol in those conditions. During any other season though, the question of whether to consume alcohol or not becomes more difficult to answer.

Surely alcohol has had it’s roots deep in ultimate for decades, but does that mean it should be consumed before and during tournaments? Yes and no. Simply, it depends on what the tournament means. If this is a national tournament that took a whole season of hard work to get to, I would say NO ALCOHOL. If it is a tournament that you and your team participate in for fun and to have a good time on a weekend, then a little alcohol would be fine. Like everyday alcohol consumption however, it is important to realize that a little goes a long way with alcohol. You should never drink yourself to intoxication during a tournament, and even after would be questionable, in my opinion.

There is also another factor of tournaments that involves alcohol: partying. It is common for teams, especially all male teams, to party before or after tournaments as a way to bond together. This happens a lot at the collegiate level, but not as much in recreational or pro leagues. In this sense, alcohol can be an effective way to produce the desired results. However, this should only be done early in the season, because this is the time that this form of team bonding can provide the desired result without setting your team back from reaching their goals.

In summary,

Alcohol Cons:

  • Diuretic
  • Wasteful calories
  • Delayed reaction, poorer performances.

Alcohol Pros:

  • Moderate drinkers have a longer life span.
  • Lower Anxiety
  • Helps “team bonding”

 

For more information: read Interaction between alcohol and exercise

 

Tournament Nutrition: Choosing Foods

It should be no surprise that for anyone, the nutritional requirements follow Energy in vs Energy out. We can easily figure out how many calories one needs for a normal day, and we can prove this through trial and error. However, during tournament weekends, this becomes more difficult to assess and thus, nutrition generally gets thrown out of the window. After a day of eating like this, some can see decreased energy, and an overall poorer performance: Not something we want to happen during a tournament. How do we stay on track with nutrition, but still have fun?

The simple answer is in carbohydrates. Whenever I go to a tournament, I make sure that I have plenty of options for carbohydrates, and I even increase my planned daily intake of them. Why? Carbohydrates are cheap, easy to eat, and generally concentrated. I can eat a granola bar in less than a minute between games, and easily eat 30-40 grams of carbohydrates. However, I want to make sure that all the carbohydrates I eat are not just sugar. Sugar tends to give you a great energy spike, but generally gives you a decent crash afterwards: not something you want when playing at a tournament. So, it is important to eat plenty of complex carbohydrates, like oatmeal or pasta. If you need a good oatmeal recipe that is extremely easy to bring to tournaments, see my article on overnight oats

Carbohydrates are good and all, but you cannot just eat carbohydrates all day, it will not do you much good at the end of the day. That being said, the most natural choice for athletes is protein. Protein provides numerous benefits for athletes in both recovery and sustainability. The problem with protein is that they are generally more expensive, and more difficult to consume than carbohydrates. However, there are a few foods that can be brought to tournaments that can help you hit your protein for the day. My personal favorites are: beef jerky, protein bars, protein shakes. Beef jerky is really expensive, but generally you only need one or two packages for a whole day. Protein bars are pretty similar, but they have the added benefit of adding some carbohydrates and generally a decent amount of fiber. Protein shakes are one of my favorites, because I can drink them quickly, and they generally have a large amount of protein in them. I prefer using MTS Machine Whey Protein, but there are cheaper brands out there with the same quality.

The last important thing are fats. Generally, I do not focus much on fats during tournament days. Generally, if the team goes out for food afterwards, I will get plenty of fats from that meal. If not, a few tablespoons of peanut butter at the end of the day is enough to put me where I need to be. If you want to have foods available that help meet your fat requirements, almonds or any other form of nut is a good source of fat that are pretty easy to snack on. Generally, the fats do not bother me much.

When discussing the end of the day team meal at some restaurant in town, it is important to realize that if the tournament is over, you can go all out as you please. However, if you have another day of tournament play, your food choices should remain sensible. You should not go for that greasy hamburger with fries, and instead get the grilled chicken with potato and vegetables. It might not be the most appetizing meal after a long day, but the next day will be a struggle if you fuel your body with junk the night before.

At the end of the day, it can be difficult to find balance in keeping up your diet, and playing in the tournament. In my opinion, players should try to make good food choices, but also realize that they likely will not be on point with their diet, and that is okay. As long as you do not completely blow your diet out of the water on tournament days, it will not make a huge difference in the long run.

Go out, have fun, be conscious.

Let me know if you have any suggestions for foods to bring to tournaments!

Overnight Oats for Fitness Minded Adventurists

If you have ever been camping, hiking, or adventuring, you have probably had some form of overnight oats. If you have not had them, you have definitely heard of them. Other than providing a nutritious meal, they are popular because of the ease in making them. Making oatmeal is no strenuous task to begin with, but overnight oats requires no cooking at all.

Overnight oats makes for a great meal for those who go hiking, or camping, but it also has its place with the fitness community. Everyone who consistently trains knows that it can be a struggle to find time to cook the food that one needs to meet their goals. Likewise, this food requirement often keeps serious competitors from venturing into hiking or camping, because it makes the difficulty of getting food even more difficult.

Luckily, meals like overnight oats can be “beefed” up to help accommodate us better. My favorite recipe for overnight oats is below, but really, overnight oats can be made to accommodate any needs based on what you put in it, all you need is oatmeal!

Recipe:

  • 1/2 Cup Dry Oats
  • 1/4 Cup 2% Milk
  • 1/2 Cup Low Fat/Fat free Yogurt
  • 1-2 Scoops Protein Powder
  • 1 Tbsp Cocoa Powder
  • 1 Tbsp Peanut Butter
  • Cinnamon to taste

Add all dry ingredients first, stir in yogurt and milk. Cover and put in refrigerator overnight. That’s it.

overnightoats2.JPG

Does not look that appetizing, but it is delicious!

Because of how easy this is to make, there is really no reason to have to sacrifice your diet in order to get outside and have those adventures.

Share your recipes in the comments and let me know how your overnight oats turn out!