Better Weather Can be YOUR Motivator to a Fresh Start in Your Training

Posted at AP 6 Jan 19 as ‘A New Year Can Mean a Fresh Start in Your Training”

Simply put, sometimes life will get in your way, and pretty soon, you’re not training like you should in any area, and then, even with a couple attempts at getting back on schedule, you might feel overwhelmed…..and then just lay off for a few or more months.  Then, if one isn’t careful, the habit of no longer training will become routine, rather than the forced discipline of training becoming routine.  And then comes the end result pictured below:

                                And this is before TOO much damage has been done!!

Not a good outcome for you OR your family, if you are the leader and/or protector.  Not good from any perspective that you might have if you’re a regular DTG reader.  Here it is, already the 3rd week of April, and you haven’t gotten serious about being in shape, because ‘weather.’

Right now, anyone (used to include me – I’ve been at it now for about 6 weeks) who’s slacked off for whatever reason have an opportunity to motivate themselves and get back on track.  The hardest part of the journey is making the first step, and that’s getting off the couch.  Use the mild weather to help you.  Open some windows, walk around outside.  Add some stabilized oxygen to your drinking water a couple times a day.  The more oxygen in your blood stream, the more you’ll be energized.

The second step is to start doing ‘push away’ exercises (push yourself away from the table).  The third step is to restart your PT program.  Now.  Today.  In the rain if necessary.  No matter how inviting and warm that chair or couch near the fire place, wood stove, or TV looks!

Each step comes easier following that extremely difficult first step.  And yes, you’re going to be sore, possibly even cranky as your food intake decreases.  Persevere.

In addition, consider cutting back on sugar/carbs/starches/alcohol.  They have one purpose beyond the very little bit your body needs:  Make fat.

Increase your intake of natural fat, vegetables (especially green ones) and natural protein.  Natural fat is necessary for good brain function and also will help jump start your metabolism again.

And, if it needs to be said, check with your doctor before doing anything rigorous.  Personally, I’ve got a clean bill of health, but I’m also starting out again gradually, on that long, hard road to fitness.  Being able to move without screaming is actually a positive!

My first phase still includes increasing numbers and sets of push-ups, walks of increasing distance (no weight) and speed, and abs all summer.  About a month ago, I started rucking again in addition to more rigorous PT.  Right now I’m at 5 miles with 50 pounds at about a 17 minute mile.

It can be done without too much agony.  Remember, science shows us that we can rebuild muscle mass, strength, and stamina into our 90’s… there’s really no excuse not to, especially in the preparedness world.

Here’s a couple of good resources if you like guided programs (like I do).

Buy it here for less than $9.

Here’s another for pure body weight exercises that cover entire physique conditioning that can be done in a small space.  It’s called, “Convict Conditioning,” and it can take you from no strength whatsoever to powerhouse strength.  When I bought mine it was almost $40; now?  It’s less than $24 on Amazon, here.  Such a deal!!

For abs, my favorite reference is, Legendary Abs – Gold Edition.  I’ve been using this routine since my early martial arts days, and it really does work without stressing or hurting your back.  It also provides the science behind the routine.  It’s just under $24, too, if you want to try it out.


Once I get to April, or possibly mid-March, I’ll be adding this back into my routine.  Up to 10 miles, eventually, most likely by August/September, and, as I’m purging my ruck, probably 65 pounds.

80 lb ruck – Prior to a 7 mile walk – 2016 – I was 60.  Still rucking 3 years later.

Whatever you choose as your primary routines, the most important ingredient will be your resolve to see it through and form the habit of exercising so that when you have to miss it, you feel guilty.  It helps.

So, what will your routine be?


10 thoughts on “Better Weather Can be YOUR Motivator to a Fresh Start in Your Training

  1. Dirk

    Well done, timing for me is perfect. Walking daily up to hour and a half. Zero weight, flat ground.
    My problem is when I get home my knees both swell like balloons, icing for an hour fixes it.

    VA Reno is building me two custom knee braces carbon fiber and titanium. A good start.

    End of the day I see two new Knees, in my future.

    Well done.


  2. Defensive Training Group Post author

    Thanks for stopping by and the description of what you’re going through. Fortunately, my knees are holding up, I think, due in part to a regimen of good joint supplements, no serious knee injuries, and when they do hurt, I use this essential oil called, ‘Panaway’ and ‘Deep Relief’ on them…takes the hurt away most ricky tick.

  3. Dirk

    If only, my last MRI, shows a set of very trashed 62 year old knees. It’s all good. I do have a lot of essential oils stashed. I’ll have a look to see if that ones included.

    one of the more interesting products is my step length is significantly reduced. ” it wasn’t a bold step to begin with.

    Have a great day.


  4. james

    dmso might help your knees even after you get the braces. MSM internally maybe. Hyaluronic acid may help too.

    5 miles/17 min/50lb is pretty darn good. Congratulations. It is hard to cover all the bases strength, speed, endurance, mobility, flexibility, but the important thing is to keep trying every day and if there is a limitation work around it. compensate.

    I used to be a calisthenics guy but have gone to weights the last few years. convict conditioning is great though. at this point I am sticking with starting strength style training.

    I don’t have this book but this is my current type of training and philosophy

    The Barbell Prescription: Strength Training for Life After 40 directly addresses the most pervasive problem faced by aging humans: the loss of physical strength and all its associated problems – the loss of muscle mass, bone mineral loss and osteoporosis, hip fractures (a terminal event for many older people), loss of balance and coordination, diabetes, heart disease related to a sedentary lifestyle, and the loss of independence.

    The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead. The Barbell Prescription maps an escape from the usual fate of older adults: a logical, programmed approach to the hard work necessary to win at the extreme sport of Aging Well. Unlike all other books on the subject of exercise for seniors, The Barbell Prescription challenges the motivated Athlete of Aging with a no-nonsense training approach to strength and health – and demonstrates that everybody can become significantly stronger using the most effective tools ever developed for the job.

    appreciate the legendary abs book, somehow that escaped my attention. thanks for that.

    No point in saying what anyone used to do, it doesn’t matter and if you don’t train whatever you used to do doesn’t matter either because you can’t do it anymore.

  5. Defensive Training Group Post author

    Thanks for the kind words and the input. I, too, do weights, but typically do body weight until I feel I’m strong enough (a month or two) to hit the weights hard, then I alternate between ruck walks and strength training. Glad you could use some of the recommendations.

  6. Wendy Stringer

    Thank you for posting this. Plus having the courage to post the pic of yourself at 60 which was three years ago. I am the same age you are (Nov ’55). Very helpful and just what I needed to get back into the PT.

  7. Cavguy

    Coach Wade rocks! Think I heard of CC from you on WRSA. Been at it for two years now, or there about. It works plain and simple. I also still ride motorcycles hard, dirt-enduro-trials and street too. Today I’m headed to Moab to run a bunch of technical single track. I routinely ride with guys half my age and they are shocked when they find out I’m 60. It don’t come easy however, the endurance is starting to get harder and harder to maintain. Any tips?

    Get out of your rut , you’ll feel better.


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