fitness

Some basic survival skills everyone should know

We live in a techno-centric age. Everything is at our fingertips. We have cell phones that can navigate our roads from point A-to-point B. Our phones also have GPS grid coordinates at the quick typing of an app, that can pinpoint your exact location. But what happens in the event of an emergency and you don’t have your cell phone, or it breaks or it just doesn’t get a signal out wherever you’re at.

And don’t say it can’t happen. It can, it does and all too frequently. So, unless you want to be a statistic, you should know at a minimum some basic survival skills if you are ever stuck out in the wilderness somewhere.

You don’t have to be a Green Beret or Navy SEAL and be a SERE School graduate but it certainly helps if you are comfortable out in the wilderness, far from home and have good outdoor survival skills.

So, if the unthinkable happens and you are just your average Joe, not all is lost here. You can survive, thrive even as long as you perfect a few basic outdoor skills and we’ll get to them in just a second, but first, if you ever find yourself in a survival situation, just remember the word Survival and that will help you plan your way to safety

S – Size up the situation

U – Undue Haste makes waste

R – Remember where you are

V – Vanquish fear and panic

I – Improvise

V – Value living

A – Act like the natives

L – Learn basic skills … simple no? Let’s move on.

We’re going to use the KISS Principle here, Keep it simple, stupid. And we’ll start with the first of the basic skills you should know how to do.

Remember “The Rule of Threes.” A person can survive for:
– 3 minutes without air
– 3 hours without a regulated body temperature – hypothermia (shelter)
– 3 days without water
– 3 weeks without food

With that in mind, it brings us to our very first and most important skill.

#1 Build a Survival Shelter: Are you alone or with another person or group? What kind of materials are at your disposal? Hypothermia can and will kill people quickly, long before they feel the effects of lack of food or water. So the first thing a person or group must do is to build a shelter, that will allow your body heat to keep you warm and dry during the night. Some basic consideration for building a shelter are:

Location – (just like real estate, location, location, location is very important) Don’t build a shelter in a low-lying area next to a river or stream. A flash flood can happen quickly, pick higher ground and preferably a spot that is protected from the wind.

Insulation – the ground can sap the warmth right from your body, ensure that bed that you lie on has four to six inches minimum of pine straw, leaves etc, that will insulate from the ground. Double or triple that for the sides of the shelter
Heating – is the shelter just body heated or is there a fire?
Personal or Group Shelter – if you’re in a small group, a group shelter although harder to construct, will keep everyone warmer, and don’t be shy, the closer you are to each other, the warmer you’ll stay.

The simplest design is a simple lean-to, building one isn’t particularly difficult. Just find a downed tree resting at an angle, or set a large branch securely against a standing tree. If you have cordage, you can secure it that way or use any vines in the area to lash it all together. Then stack smaller branches close together, weaving them together if possible. Then layer debris, like leaves, pine straw etc. until the walls are thick as well as wind and waterproof as you can make them.

#2 Starting a Fire: Having a fire is not only a tremendous tool for warming your body as well as your shelter but it can cook food, and boil water. Having a fire is also a big psychological boost for all involved. It provides a sense of security and safety.

A fire can also be used as a signaling device if an individual or group is being actively searched for in a rescue type of situation. A large smoky fire is easily visible from the air and can be seen from far away.

One should always carry field expedient fire starting devices but it is always a plus knowing the skills of starting a fire without matches, a lighter or flint. Use small tinder to start with and then add tiny sticks and twigs until you get a bed of coals going well enough to add some larger logs.

#3 Finding a Fresh Water Supply: If at possible, water should always be boiled before drinking. Depending upon your situation, that may not be possible. But finding a clean potable water supply is a must. If you’re in a winter survival situation, rain, snow or dew can be captured using a bandana or t-shirt and drank as it is more often than not in a purified state. Many vines will have water that can be wrung out as well as certain cacti.

#4 Finding Food: When it comes to a survival type of situation and food, the best rule of thumb is to think small. Unless you have a weapon of some kind, trying to trap or snare a large animal will waste more energy than it is worth. Become familiar with what edible plants are in your area. There are plenty of edible plant guides out there that will help you become more familiar with what it edible and what isn’t.

A couple of common plants that can help sustain you in most areas include:

Cattails – The “super Wal-Mart” of the swamp, almost every piece of the cattail can be eaten, the roots, shoots and the pollen heads are all edible.
Conifers – Most evergreen, cone-bearing trees, with the exception of the Yew have a soft, pulpy inner bark that is called the cambium. It is full of calories and starches and will sustain you
Oak trees – Acorns from oak trees can be eaten once the bitter tannic acids are removed. Native Americans used to put a basket full of acorns in a fast moving stream where the water would leach the tannic acid out in a day or two. The other method is to boil them. Place the acorns in a pot and cover them with water, once the water boils and turns the color of tea, dump the water out and repeat the process until the water no longer turns brown.

Now as a word to the wise, these are survival foods and the taste isn’t going to make one want to give up prime rib for a diet of cattail, cambium, and acorns. But it will get you thru a tough situation if the need arises.

These are just a few of the skills that one should master if you ever find yourself in a survival type of situation. But the weapon you have at your disposal is your brain. To quote Tom Hanks, “that’s the lump three feet above your ass.” Keeping a positive mental outlook on things, keeping your wits about you at all times is imperative.

And by all means, take a course on outdoor survival. There are a plethora of them in all parts of the country. And there is no shortage of very good ones in every area. Do your homework and check them out.

One (unsolicited by the way) course you should check out is run by former Special Forces officer Mykel Hawke. Many of you may remember Hawke from his television show that he and his wife had called “Man, Woman, Wild” on the Travel Channel. He runs a couple of different survival courses including a Couples Survival Course. So bring your significant other and take an outdoor survival course and learn some new skills while bonding with your spouse. Then they’ll have a greater appreciation of what you do… Stay safe, be prepared and don’t quit.

Photo: Wikipedia

Courtesy of Special Operations.com

More rucking tips from a Green Beret: Revisiting the hills with a 45-lb ruck

About six months ago in our SFAS training tips, we hit the trails with our rucksack and were hitting the hills as they present issues that as a Selection candidate that you will encounter in the various courses that the services will offer.

With the rain, we had in the area as the remnants of a hurricane dumped some needed moisture in the forest, what better time is there than to get out in the rain and mud and carry a rucksack? The one good thing is that the trails would be empty as most people that time of morning decided that hiking in the rain and muck isn’t the most fun way to start the day.

It should be noted, that my training companion bailed on me. My bulldog took one look outside at the rain and wind and gave me a look like, “you’ve got to be kidding me?” and flopped, not rolled over, flopped on her side with her back to me. Sigh. I was on my own.

On another side note, besides the training value of rucking for those of our readers who are aspiring Special Operations candidates, going out on an early morning hike/ruck is a great stress reliever for a bit. For those who need to clear their head and decompress, it is a wonderful tonic for the cluttered brain. And there has been plenty of that lately…Nuff said.

In getting the weight right for the rucksack, which should be a 45-pound minimum, I went back to using a sandbag that I placed in the top radio pouch of the rucksack. Back a few months ago, we got several questions about using bricks, which you can and for the purpose of that one exercise I did. But to me, and it is just my personal opinion, bricks are bulky and it takes quite a few of them to get the weight right.

For the purposes of training and just for the plain ease of getting it right, a sandbag is much easier and foolproof. But there is no right or wrong answer here, whatever works for you is fine as long as the weight is correct. And that is what it is all about…

We’ve posted some tips based on our experience that we feel will be of good value to you. I don’t claim to know it all, but after many years in SF, these tips and techniques worked for me and hopefully, they’ll work for you as well.

So, the weight, in this case, the sandbag should be packed up high between the shoulder blades as much as possible. The ruck that I’m using has radio pouch up high, that is where the sandbag was placed. And it bears repeating that I prefer sandbags because it will mold to your ruck and back and doesn’t have any sharp edges that can rub you on a long-distance ruck march.

On this particular ruck march, I once again used the waist strap on my rucksack, that way, the weight rides more on your hips and not on your shoulders. This way you can loosen your shoulder straps just a bit so that the weight isn’t all on them.

We covered boots in a several of our earlier pieces. I have several favorite pairs that I take on hikes depending upon the conditions. Since I had recently purchased a new pair of the Merrell MOAB2 boots. As we’ve stated before, these are great boots.

They are comfortable right out of the box, very stable, have excellent traction in all kinds of conditions (this day would be a mix of wet forest and rock) and the new footbeds fit better with improved arch and heel cup design. I almost went with the heavier Sawtooth boots but I’m putting them on a pitch count so to speak so that they last as I can’t get any more of them.

Someone emailed me a while back and asked what boots I rucked in back in the day. It is a very good question. I answered my issued jungle boots. Why? Because that is what I was going to use when I was either at home base or deployed and had several pairs broken in. Use what you are going to wear down range.

The closed loop trail in my favorite “Purgatory” hike gives plenty of varied terrain so it was up and down some steep hills. As it is a short trail I went back and forth (twice) to get some distance in which is guaranteed to get you some strange looks from any other hikers that you come across. But on this rainy, wet morning I was alone anyway.

I took my SFAS Cadre walking stick (The staff of Ra) on the course. But unlike Mr. Indiana Jones’ medallion, mine has a large snapping turtle skull attached. It makes for an attractive topper and a good weapon for the occasional dog that decides to attack the crazy person walking in the woods alone. Usually, all it takes is to point it and Fido thinks better of it. Of course, that is what the bulldog’s secondary (implied) task is for.

So, with the Apple iPod in place, some soothing Metallica in my ears, it is off to Purgatory. When hitting the upslope of the hills, I like to lean forward just slightly and lengthen, not shorten my stride. Some people do the opposite, whatever works for you. Try it. I’m not talking a big difference, just an ever so slightly longer one which keeps your momentum going. The walking stick will definitely help here and when you reach the downside of the slopes.

Running: This is a touchy subject with a lot of people and you’ll get 100 different answers from a 100-different people. But when it comes to increasing speed, I don’t recommend that you run with a rucksack on your back while in training. Learn to increase your speed without resorting to running.

Running with a rucksack puts an incredible amount of stress on your knees. On this trail, there are some steep downhill slopes where it is easy to pick up a shuffle for a short distance, and it can speed things up but there is a difference between doing that and for running a longer distance.

From one of our earlier articles on rucking while preparing for selection, “They’ll be times in your selection course or the qualification course that you’ll have to make up time or want to pick your pace, especially on the downhill slopes. At those times, you’re going to have to do what you must.”

I can’t stress enough as someone who now has two arthritic knees and a back to boot to learn to increase your speed without running. Lengthen out your stride and generate power with your legs and your speed will come naturally without resorting to running. But while in the course…do what you must, to pass. When I was becoming a SFAS Cadre member, we had to go thru the course before working there. I was one of the “dinosaurs” who went thru the SFQC before there was SFAS. And on one of our long-range rucks, I jogged the last mile and a half, almost two, just to get it over with as I still had plenty of time (why do people who give advice, never take their own?).

The standard is a 15-minute mile pace to pass the course. That is the minimum. You should be aiming much better than that. I used to keep about a 12-minute per mile pace. It is plenty fast enough for where you’ll finish a 12-mile with just over 30 minutes to spare and is a pace that you can keep up for an even longer distance.

Water and hydration are very important as we keep harping on in every PT piece every morning. On this day, despite the rainy, raw conditions, I drank quite a bit of water, close to 36 ounces. It is a good habit to get into during training to continue to push water all the time. If you get into the habit now, you’ll keep it up during the course.

Happy Rucking…now I have to have a word with a bulldog about abandoning me.

If anyone else has any questions, feel free to send them along to [email protected] or at my Twitter page @SteveB7SFG and I’ll be glad to answer them.

Photo courtesy of US Army, author

*Originally published on Special Operations.com and written by STEVE BALESTRIERI

Ruck like the best of them: Former Green Beret breaks down the basics of hiking your gear

In our Selection preparation, we always stress the importance of Rucking and the value that all of the services put on it in the Special Operations community. The services will all stress the 45-pound minimum in training and one of the frequent questions we get is why train with 45-pounds when in reality the amount will be much more.

The 45-pound weight is considered the minimum, it is a baseline that everything is based on. That isn’t the ceiling but the floor. As we’ll get to in just a moment. Carrying a ruck is the basic mode of transportation that every Special Operations Forces trooper will have to master. In Selection, it isn’t just a physical test and yes you will be tested physically there, but a mental one. You’re going to get tired, hungry, sore and worn down. The rucksack is the vehicle by the cadre to see who has the intestinal fortitude to keep putting one foot in front of the other and drive on with the mission.

It is even more important in the Special Forces Selection and Assessment Course (SFAS). That 45-pounds as we said above is the floor. That is the baseline of weight before a candidate has to add his food and water. And then the cadre of SFAS have no shortage of events for the candidate to increase that weight exponentially each day.

So, if you aspiring SOF candidates are following along with physical training program, on Sunday (we always do a Sunday ruck, to pay homage to the SF gods) we had a five-mile ruck on the agenda and I, for one was looking forward to it.

We’ve had a pretty sustained heat wave with high humidity up here in the Northeast for quite a while now. On Saturday afternoon, massive thunderstorms ripped thru the area but in their aftermath brought crisp, cool air with an almost autumn feel with it. The air was dry and temps in the low ‘60s, perfect rucking weather.

So as I was trudging along in the dark at about 0520, I decided to take another route and extend the distance (arthritic knees and all) for about another mile and a half into my neighboring town. While trudging along I made some mental notes to pass along about the basics of rucking and ensuring that we all are doing the little things right.

Boots and Socks: Are we all wearing two pairs of socks, turned inside out so the stitching isn’t rubbing and causing hot spots? The inner sock should be one of those nylon or polypro socks to wick away the moisture from your feet and put on some foot powder as well to help with the same.

Your boots have to fit snugly but not too tight, especially in the heel and have them laced up to where they are comfortable enough without being too tight and cutting off your circulation. Are your second pair of boots broken in well enough?

Packing Your Ruck: During training or train up for Selection, you don’t need to have a bunch of gear in your ruck, just the prescribed amount of weight, in my case a sandbag in the radio pouch. Again, going over the basics here, the reason you want the sandbag up higher between your shoulder blades is that you don’t have the weight down low pulling on your lower back.

If you do decide to opt for a gear-laden ruck, follow the same guidelines, the heavier items go on the top and as close to the frame as possible. You don’t want heavier crap far away from your body. Why? It is a simple case of leverage. The next time you are in the gym, walk back and forth around the gym a few times with a heavy dumbbell pressed against your chest. Easy right? Now do it with those dumbbells extended away from your body.

It is a lesson that once learned will stick with you. Once during training, a friend tripped over an exposed root in the dark and twisted his knee up pretty good. We were going to walk him out to a road and have him exfiltrated to the hospital just to be on the safe side. In the dark, we divvied up his essential gear to be shared amongst the rest of us lucky souls. The boss asked me to carry his radio and I, of course, said sure. As I was helping the injured guy to his feet, the boss stuffed the radio in my ruck. We loaded up and moved out.

It took all of about a quarter mile to realize, in his haste, he stuffed it on the outside. A big mistake of mine for not checking. It felt like it weighed about three times the actual weight. If you doubt it, try it once and put the heavy stuff on the outside and feel it for yourself.

Have your Camelback system handy to where you can drink on the fly and not have to stop or fumble for it. In training, it isn’t a big deal but once you’re in the Selection Course it will matter a great deal.

Just as a force of habit, I still pack a basic survival kit, (photo) with stuff I’d need in the case of an emergency, which while rucking along a road or trail in town seems ludicrous but it is just a good habit to get in, and good habits die hard. Why do I carry an extra water bottle when I have a Camelback? Some of us, myself included, are weird when it comes to people drinking out of my Camelback. If I come across someone that needs a drink, I will gladly share and even give them my spare water bottle. But unless of a dire emergency, I don’t care for anyone else drinking out of my kit.

Stride Out Without Running: In your training prior to Selection, we stress always to go as fast as you can without running. It puts way too much stress on your knees and lower back and you don’t want to hurt yourself before you even arrive.

And of course, it goes without saying that when you are in the course and conducting a gated event such as a long-range movement that is timed, do what you have to do to pass. If you need to make up time, lightly jogging down any hills or the flat terrain will help get ahead of the power curve or makeup time if you were slowed down for any reason.

During your train up is the time to find your ideal pace. You know what the standards are, (15-minute mile pace), and of course, you want to better that each and every time you go out there. Once you find your optimum pace that you can say do a 12-miler for that is well within the time limits, keep that pace and use it as your baseline.

You won’t know the details of the distances during Selection and probably won’t know how far you’ve gone on the gated events there. That’s why having your pace down pat is so important. It is why we stress the leg training that we do in our PT program. It builds the strength and power to push you thru these ruck marches much easier.

A quick word about posture, while you don’t want to be bent over staring at the tops of your boots, (that won’t go over well in the course and is dangerous while rucking along the roads here), you’ll find that the best way is to bend slightly at the waist and lean forward as you ruck. On steep uphill climbs, you may want to lean forward even more so. It is all a personal choice there.

So strap on your ruck, ensure the waist belt is secure and snug and get to it. This week as I mentioned I changed my route and rucked along the road in a neighboring town. I guess I looked like a sketchy MFer to the local gendarmes and they drove past me slowly a few times. Either that or they wanted my walking stick.

Ah well, it is all good. Ruck on and if you have any questions, shoot them my way and I’ll be happy to answer them.

Photos: US Army, author

Originally published on Special Operations.com and written by STEVE BALESTRIERI

Former Green Beret breaks down the basic survival skills everyone should know

S – Size up the situation

U – Undue Haste makes waste

R – Remember where you are

V – Vanquish fear and panic

I – Improvise

V – Value living

A – Act like the natives

L – Learn basic skills … simple no? Let’s move on.

We’re going to use the KISS Principle here, Keep it simple, stupid. And we’ll start with the first of the basic skills you should know how to do.

Remember “The Rule of Threes.” A person can survive for:

3 minutes without air
3 hours without a regulated body temperature – hypothermia (shelter)
3 days without water
3 weeks without food
With that in mind, it brings us to our very first and most important skill.

Location – (just like real estate, location, location, location is very important) Don’t build a shelter in a low-lying area next to a river or stream. A flash flood can happen quickly, pick higher ground and preferably a spot that is protected from the wind.
Insulation – the ground can sap the warmth right from your body, ensure that bed that you lie on has four to six inches minimum of pine straw, leaves etc, that will insulate from the ground. Double or triple that for the sides of the shelter.
Heating – is the shelter just body heated or is there a fire?
Personal or Group Shelter – if you’re in a small group, a group shelter although harder to construct, will keep everyone warmer, and don’t be shy, the closer you are to each other, the warmer you’ll stay.

A couple of common plants that can help sustain you in most areas include:

Cattails – The “super Wal-Mart” of the swamp, almost every piece of the cattail can be eaten, the roots, shoots and the pollen heads are all edible.
Conifers – Most evergreen, cone-bearing trees, with the exception of the Yew have a soft, pulpy inner bark that is called the cambium. It is full of calories and starches and will sustain you
Oak trees – Acorns from oak trees can be eaten once the bitter tannic acids are removed. Native Americans used to put a basket full of acorns in a fast moving stream where the water would leach the tannic acid out in a day or two. The other method is to boil them. Place the acorns in a pot and cover them with water, once the water boils and turns the color of tea, dump the water out and repeat the process until the water no longer turns brown.

Photo: Wikipedia

Originally published on Special Operations.com and written by STEVE BALESTRIERI

Bubs Naturals Collagen Protein and the SmartShake Shaker make for a solid 1-2 punch

Pounding a protein shake after your workout is as American as apple pie, but just because something’s a tradition doesn’t mean you can’t shake it up a little. As opposed to the whey protein I grew up on, I recently made the change to Bubs Naturals Collagen Protein–a shift more and more people seem to be making in the fitness and health oriented worlds. In fact, full disclosure here, the real reason I even started considering trying out a collagen protein was because my mom, a registered nurse with 30+ years in her field working as a caregiver and teacher, added it to her own morning ritual.

Advice is rad and all, but when I see people with expertise I respect doing something new, that gets my attention a lot quicker than any well-intentioned lecture about the recovery benefits of collagen protein.

After showing you guys how I manage to get my blood pumping before a workout last time, it seemed only fitting that I show you what I use post-workout to help get on the road to recovery: Bubs Naturals and the SmartShake Shaker.

There’s no such thing as a protein shake you savor and anyone that tells you otherwise is just trying to sell you something, bub Bubs unflavored protein does a great job of hiding in plain sight while you flavor up your beverage with whatever you like (I usually use a bit of MiO Liquid Water Enhancer). Honestly, if you pound your protein shakes like I do, you can even get away with just going with the unflavored protein alone–it’s not bad at all.

Want to get your post-workout going just like mine? Here are some deals on what I use:

And a special thanks to Leatherneck For Life for providing the awesome “Embrace the Suck” shirt shown in this video!

Using Strike Force Energy as a pre-workout supplement?

While there are already plenty of supplements on the market aimed at giving you a boost of energy to get your workout started, I approached the problem from a slightly different standpoint: I’m not a gel-haired bro looking for an edge before I get my pump on (though I could be accused of that from time to time)… Instead, I’m an exhausted dad just trying to find the strength I need to keep my eyes open between sets on the bench.

Real life fitness doesn’t often have much in common with the aesthetically pleasing, bright eyed and motivated fitness models we see in the advertisements. For most of us humans, our body fat percentage is just one of a hundred daily stressors vying for our attention, and as bummed as we may get when our fitness game falters, we often have no choice but to prioritize real-life responsibilities over the hour of daily self-hazing it takes to keep our love handles from turning into full on luggage. So, when you can steal some time away from work, family responsibilities, and social obligations, you’ve got to get your proverbial money’s worth… even when you’d much rather be napping.

I’ve been a fan of Strike Force Energy ever since they hooked me up with a pack during my time covering Petit Le Mans for NEWSREP, but it’s only been recently that I’ve started using it as a regular part of my pre-workout ritual.

Aside from the kick in the pants Strike Force Energy gives you in the form of caffeine, it also boasts 100% of your daily Vitamin B6 and B12, so you can use all that extra energy it gives you to skip your Flintsones Chewables for the day.

And a special thanks to Leatherneck For Life for providing the awesome “Sons on Tun” cup shown in this video!