Frigid Fitness Formula: Fitness Tips for Cold Weather

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This article about cold weather fitness originally appeared in Issue 6 of our magazine.

Warning! The exercises and content expressed in this column are for illustrative purposes only. Consult a licensed fitness trainer or medical professional before trying any physical activity or nutritional plan.

Illustrations by Chris Bywater

Who enjoys spending time frolicking in frigid temperatures? Exactly. As a result, staying warm and cozy indoors often comes at the expense of physical activity. Humans were never meant to hibernate, contrary to what most people do after Thanksgiving dinner or what teenagers think when they’re forced out of bed on a Saturday morning. We don’t always have the luxury of a heated building with a roof over our heads, so our ability to cope with the environment is critically important to our ability to not only survive, but thrive in a cold weather scenario.

Winter can present many challenging situations and force you into an uncomfortable, possibly even dangerous environment for an indeterminate amount of time. Icy road conditions often lead to increased traffic, car accidents, and vehicle breakdowns. Getting stranded can mean being stuck on the side of the road waiting for a tow truck or a lengthy trek through knee-high snow.

Maintaining or improving your cold weather fitness level is essential in freezing conditions, as your chances of escaping a potential hazard drops as the mercury falls. Don’t let your fitness level be the weak link in your chain of preparedness.

Cold Weather Fitness: Frosty Fashion

 

man in heavy snow

When it comes to cold-weather apparel, the primary goal is to keep your core (torso) warm. Core warmth must always be maintained. When core temperature drops, blood vessels constrict in the extremities to reduce blood flow and conserve heat. Reduced blood to the hands and feet leads to diminished motor control and other physiological side effects. It’s obvious, then, that your clothing will make or break your survival.

For the base layer, prioritize tighter-fitting moisture-wicking fabric, as you still might sweat regardless of the temperature. The second layer should be a thermal layer designed to trap heat well. These are made in varying thicknesses and fabrics, so look to match the fabric to the temperature. The colder it is, the thicker the fabric should be to trap more heat. Lastly, the outermost layer should be waterproof and windproof. Protection from the elements is the top priority. This layer will also act to prevent heat from escaping through the fabric. Make sure to choose colors that fit the activity, as brighter colors will allow you to be found in snow more easily.

a sweaty shirt

The face and extremities are at the highest risk for developing cold injuries due to skin exposure and blood flow alterations. The less skin exposed, the better. Therefore, gloves are mandatory. They maintain manual function and movement, as well as provide a layer of paw protection — because who knows what you’ll have to do when you’re suddenly caught in an emergency. The head can be a significant source of heat loss in cold weather. It’s best to wear a facemask (similar to a balaclava) that covers everything from your neck to the top of your head. The breathing of cold and dry air is a major issue with physical activity in the cold, so the mask will allow air to be warmed and humidified before inhaling. Heat loss and, potentially, dehydration can occur if your breathing rate gets high enough.

Once you’ve selected your winter clothes, don’t be alarmed if you feel just a little chilly for the first five to 10 minutes of activity. If you’re feeling warm immediately, the heat generated through exercise will end up causing you to overheat, possibly leading to heat stress — believe it or not.

military service member in snow gear

(Photo by Spc. Liliana S. Magers, U.S. Army Alaska Public Affairs.)

Cold Weather Fitness: Warming Up

A properly designed warm-up is the critical starting point to any workout or physical endeavor. While you may be able to get by without one, you’re increasing the likelihood of injury and, at the very least, reducing your output during that activity.

A warm-up should address key things like increasing bodily tissue temperature, improving joint mobility and flexibility, priming your nervous system, and improving posture and alignment. Within this warm-up, it’s best to address the more mobile joints of the body, such as the hips, ankles, and thoracic spine.

For ankles, the wall ankle mobilization with hip flexor stretch is very beneficial. The “Spiderman” works well to gain mobility in the groin and stretches the back hip as well. The thoracic spine features both extending and rotating requirements, so something like a tall kneeling thoracic spine rotation with tip works very well. You can also put them together into a Spiderman with a rotation, addressing all three areas in one movement.

Cold Weather Fitness Activity: Wall Ankle Mobilization with Hip Flexor Stretch

Cold Weather Fitness demo

Targets: Ankles, hip flexors

Repetitions: 8 per side

Start with one knee down and the other foot planted in front of you. Grab the ankle of the back foot and place your other hand on the wall. Slowly rock forward, attempting to get your knee to the wall while keeping your heel down. Complete eight times per side.

Cold Weather Fitness Activity: The Spiderman

Cold Weather Fitness Demo

Targets: Groin, hips, hamstrings

Repetitions: 6 per side

Take an exaggerated step forward and place your hands on the floor in line with the instep of your front foot. Complete six times per side.

Cold Weather Fitness Activity: The Spiderman with Rotation

cold weather fitness demo

Take an exaggerated step forward with your left foot and place your hands on the floor in line with the instep of your left foot. Now turn your upper body and point your right fingers toward the ceiling. Complete six times then do the same on your left side.

Cold Weather Fitness Activity: Tall Kneeling Thoracic Spine Rotation with Tip

cold weather fitness demo

Targets: Back

Repetitions: 3 per side

Start in a kneeling position with both knees down. While staying tall, rotate from your upper back with your hands behind your head. Your hips should remain forward. Once you turn as far as is comfortable, tip your torso on the same side as the direction you’re turning. Repeat, turning a little further each time. Complete three times on each side.

Cold Weather Injuries

a camp fire in the snow

The lack of proper apparel, gear, and fitness can lead to numerous injuries in frigid weather. Here’s a brief look at some of the common ailments.

Cold and Wet Injuries

Chilblain
Looks: Lesions on the top side of the hands and feet. Redness and swelling. More extreme cases can progress to blisters and ulcers. May take months or years for symptoms to subside
Feels: Itching and soreness
Causes: Damage to the blood vessels located near the exterior layers of the skin. Result is local fluid accumulation (edema) and inflammation.

Pernio
Looks: Larger lesions on the tops of the hands and feet. Lesions and skin may begin to appear darker in color.
Feels: Itching and pain
Causes: Continuation of chilblain. Further ulceration and the start of tissue death.

Trenchfoot
Looks: Swelling, skin discoloration, ulcers present
Feels: Numbness and pain
Causes: Severe damage to the nerves and local blood vessels

Cold and Dry Injuries

Frostnip
Looks: Reduced skin coloration or white appearance on the affected areas
Feels: Tenderness, numbness, or burning
Causes: Initial freezing of the skin. Nerves and capillaries may be damaged. Increases chance of further frostnip and frostbite, due to decreased sensation of cold and decreased blood supply.

 

Frostbite
Looks: Redness or possibly black skin on the affected areas
Feels: Numbness and tenderness. With rewarming, can cause feelings of intense pain, inflammation, and possible gangrene. (Medical rewarming is highly advised rather than in the field).
Causes: Continued cooling, freezing, and damaging of cells

Source: Advanced Environmental Exercise Physiology by Stephen Cheung

Cold Weather Fitness Modifications

Cold weather requires a few minor exercise modifications that should be addressed to further the effectiveness of a warm-up. Since the topic here is staying active and preparing for cold weather scenarios, it’s safe to assume the ambient temperature will be pretty frosty. In light of that, increasing tissue temperature is weighted a little more heavily.

Passive, pre-warm-up strategies can be used prior to exercise to further your preparation for cold weather exposure. The most obvious way is to spend five to 10 minutes in a warmer environment wearing warm clothes to raise your body temperature and trap heat in your clothing. You can also consume a warmer beverage, such as tea or coffee. Not only does the heat of the drink help to elevate body temperature, the caffeine can also improve performance.

a pot over a camp fire

Look at adding more layers or warmer fabrics during your warm-up and activity. What fabrics and how many layers will depend on how cold it is. The goal in a warm-up should be achieving a light sweat. However, in the cold, sweating isn’t ideal as it’s an awfully efficient cooling mechanism. It’s best to shoot for a general feeling of increased warmth, but do your best not to break out into an all-out sweat.

Be mindful of hydration as well. Water can still be lost through sweating and even breathing. Exercise increases breathing rate to meet the demand of the activity, and with breathing, water vapor is lost, possibly leading to dehydration over time.

Whether it’s something planned or not, physical activity in the cold can present several challenges. Your ability to adequately sense cold and respond accordingly can be affected by several factors, including exercise-induced fatigue, depleted energy stores, and sleep deprivation. So, make sure you’re adequately rested and fed, ideally, before venturing outdoors for activity. Follow these tips, and you’ll be ready for whatever Old Man Winter has in store this year.

running cold weather fitness in the snow

Why We Shiver

The involuntary shaking that comes in cold weather is the contraction of skeletal muscle, which helps convert energy to heat while minimizing mechanical movement.

  • This is primarily driven by skin temperature
  • The longer you’re exposed to a cold environment, the more muscle mass will be recruited
  • Fueled primarily by carbohydrates

Temperature timeline:

  1. Shivering typically begins at a core temperature of 96.8 degrees F (36 degrees C)
  2. Reaches peak shivering at a core temperature of 95 degrees F (35 degrees C)
  3. Stops at a core temperature of 87.8 degrees F (31 degrees C)

Source: Advanced Environmental Exercise Physiology by Stephen Cheung

About the Author

Ryne Gioviano, M.S.Ed., NSCA-CPT is the owner of Achieve Personal Training & Lifestyle Design. He holds a master’s degree in exercise physiology and is a certified personal trainer through the National Strength and Conditioning Association. For more information, visit www.achieve-personaltraining.com. You can find Ryne on Twitter and Instagram at @RGioviano.

Off Grid Lighting

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When exploring the great outdoors or navigating an urban emergency having reliable off grid lighting options is vital to our survival. In the wilderness we lack the ambient lighting that is found in urban and suburban areas and those unfamiliar with the true darkness of the wild underestimate how dark it gets. During emergencies such as storms, grid failures, and even civil unrest power can be disrupted and leave us with little light to navigate outdoors at night or inside buildings.

The ASP Spectrum UV and Princeton Tec Helix LI as part of an outdoor gear kit including the Knives by Nuge Bruin, Tuff Possum Gear Med Pouch, Dark Energy Power Bank, and PNWBUSHCRAFT Ground Cloth

While many of us carry flashlights daily, extended wilderness adventures and urban emergencies require more powerful and robust lighting systems. These can include powerful handheld flashlights to see for longer distances, head lamps when you need to keep your hands free, and lanterns for producing long term light in an area.

Beyond considering the type of power of the light we need; we must also factor in charging methods and durability. In addition, we should consider the environmental and weather resistance that is relevant for the areas we find ourselves in.

Let’s dive into the categories and look at some of the adventure lighting options I utilize on a regular basis.

Off Grid Lighting: Handheld Flashlights

When it comes to off grid lighting systems, a handheld flashlight is the first thing that comes to mind. This tried-and-true lighting system has been around since 1899, but recent technological advances have resulted in high powered lighting options in compact form factors.

There is a near infinite amount of variety when it comes to handheld flashlights, with a different brightness, light color, battery, and form factor options available. There are handheld flashlights designed for specific uses and industries as well. With this variety it is common to confuse key features for intended tasks and environments. Wilderness use lights will not vary too much from emergency use lights. The features most important will be brightness, battery life, and resistance to the elements, however some of the flashlights listed below will have added useful features.

ASP Spectrum UV

Armament Systems and Procedures, or ASP for short, is known for producing high quality equipment for law enforcement personnel. The ASP Spectrum UV is no exception to this rule but is packed with a ton of features that make it an excellent choice for outdoor adventures and emergency situations. The feature rich The Spectrum UV offers momentary or fixed on/off switches, multiple brightness options, strobe, and 4 different color lighting modes including standard white, red, blue, and UV. While white is most used the other lighting modes should not be underestimated.

Red light is ideal for preserving your body’s natural night vision. While white light will require our eyes to readjust to the darkness red light does not affect our eyes with the same intensity allowing us to quickly readjust to the level of darkness in the area.

Blue light can cut through dense fog and be used to illuminate blood or other bodily fluids which can be helpful when tracking.

UV Mode finding animal urine traces in the snow

UV light can help us see things that are hard to see with the naked eye. In urban environments this is useful for determining the validity of currency and ID’s. In the wilderness many organisms are UV reactive which will allow us to see a multitude of plants, fugus, and even things like scorpions. UV light will also quickly chare any glow in the dark materials that are commonly used on stickers, gear markers, and patches.

The Spectrum is made from high grade aluminum and is weather resistant. It has a maximum output of 700 lumens and a beam distance of 210 meters. The max run time is 5 hours and 30 minutes, and it will run on the included rechargeable lithium-ion battery or 2 CR123 batteries. The Spectrum is equipped with a USB-C port making it easy to charge and compatible with most modern charging wires.

The Spectrum UV has an included pocket clip for easy attachment and an optional holster is offered for belt or plate carrier mounting allowing the light to be used hands free.

Pros

  • 4 different color light modes
  • Multiple battery options
  • Optional mount for hands free use
  • USB-C charging
  • Water and weather Resistant
  • Includes removeable pocket clip

Cons

  • Multiple light modes can be more complicated to operate
  • On the higher end of the price range

Fenix PD45R

The PD45R is one of Fenix’s newest offerings with a maximum output of a whopping 2800 lumens and a max run time of 65 Hours on the lowest mode. This model offers a digital screen telling you the exact percentage left on your battery and the proprietary lithium-ion battery is charged via a USB-C port on the body of the flashlight.

Another notable and useful feature is the ability adjust the beam from spotlight to floodlight with an easy-to-use wheel dial that sits around the power button. This allows the user to adjust the beam for distance viewing with a maximum distance of 480 meters or produce a large amount of light in a confined area.

The LD45R produces white light only and has 5 different intensity settings as well as a strobe and SOS mode. It is important to note that the maximum setting of 2800 lumens will produce a lot of heat and should only be used in short bursts when needed. All other lighting modes can be used over the long term without worry.

The high-grade aluminum body is durable and sealed allowing it to withstand water submersion of up to 2 meters. The light itself does not have a clip making it better for storing in a bag or pack but can be placed in a deep pocket if needed.

Pros

  • High waterproof rating and submersible for short periods
  • Very bright light production in a compact package
  • LED screen displays exact battery percentage
  • Has both spotlight and floodlight modes
  • Long beam distance
  • USB-C recharging

Cons

  • No pocket clip
  • Only white light
  • Excessive heat production on maximum

Nite Ize Inova T8R

The Nite Ize T8R is a rugged outdoor flashlight that features both red and white light modes that is easily toggled by using a rotating cap near the lens that can be easily switched between the two while the light is in use.

The body of the T8R is made from high grade aluminum and is rated for both weather resistance and drop resistance. The light itself is powered by an included lithium-ion battery and can also be run on two CR123 batteries. The battery can be charged via a covered micro-USB port under the tail cap. The T8R body includes a pocket clip for easy attachment to your pocket or outer area of your bag.

The T8R produces a maximum of 762 lumens in high mode and has a 30-hour run time in low mode. Both the red and white options offer two brightness levels with strobe and SOS are available in white mode. The beam distance in high white mode is 267 meters and red comes in lower at 189 meters.

While the T8R lacks many of the advanced features found on the previous two lights, it makes up for it in simplicity and ease of use while providing the most used features.

Pros

  • White and red light modes
  • Simple operation
  • multiple battery options
  • water and weather resistant

Cons

  • Dated Micro-USB recharging
  • Limited brightness options

Off Grid Lighting: Head Lamps

Electric Head Lamps originated in the early 1900’s and were popular among miners who needed to keep their hands free when working. While these early headlamps were only capable of producing 2 to 5 lumens of light, they were designed to last an entire 12-hour work shift.

As technology advanced headlamps became popular with outdoor enthusiasts, especially cavers and climbers, as they needed both hands to climb. The first sport headlamps were powered by AA or AAA batteries, but many modern offerings have lithium-ion rechargeable batteries offering more light production and battery life.

Head lamps typically won’t offer the level of brightness or beam distance found in handheld flashlights, but they do allow us to operate hands free, allowing us to use both our hands when working.

A good off grid lighting head lamp will offer good battery life and multiple light level modes allowing it to fit into multiple usage scenarios. Like the handheld flashlight we should also be looking for headlamps that are durable and weather resistant.

Princeton Tec Apex LI

Princeton Tec is known for making reliable tactical, adventure, and industrial lighting. The Helix LI is at the top of their adventure-oriented head lamp line up. This impressive head lamp features a total of 5 white LED’s, 4 flood lights and a single large spotlight which emits a maximum of 550 lumens with a 90-meter beam distance.

The Apex LI has multiple lighting modes including a high and low spot, a high and low flood and a flash mode. Light modes are easily toggled using the large buttons on the headlamp body. The run time on high is an impressive 6.6 hours and over 13 hours on low thanks to the rechargeable battery back that sits separate from the main head lamp unit.

The battery pack will charge via any USB power block using the included charging cable in the package and takes around three hours to fully charge. When in use the battery pack can be clipped to the rear of the head and crown strap. The battery itself does not have a power meter, but a colored LED on the Apex body indicates current battery power.

This is a large package compared to many smaller headlamps. It is comfortable to wear but may require some adjustment if you are accustomed to a smaller head lamp setup.

The whole package is built tough for serious outdoor use, having an IPX7 waterproof rating meaning it can handle all manners of weather and can even remain submerged in 1 meter of water for up to 30 minutes without being damaged. The Battery and Apex head lamp unit are protected making it ideal for cold weather use without having to worry about rapid battery drain.

Pros

  • Has both spotlight and flood light modes
  • Very long battery life
  • Battery pack is external and can replaced or carry spare battery packs
  • Whole unit is water and weather resistant and can handle temporary submersion

Cons

  • Large overall size may take some getting used to
  • On the higher end of price range

Observer Tools 450 Head Lamp

Observer Tools makes a variety of lights geared toward industrial, outdoor, and everyday use. Currently the 450 is the only head lamp in their lineup and it has some impressive features. The unit features a single spotlight that can vary between 60 and 450 lumens. Light intensity is managed by a turning dial on the body that allows you to easily brighten and dim the light to your specific needs.

The 450 is powered by an internal lithium-ion battery offering 3.5 hours on high and up to 20 hours on low. The battery can be charged using a Micro-USB or USB-C cord depending on the production date.

A notable feature on the 450 is a motion sensor on off option that allows the user to turn the device on and off with a wave of your hand in front of the head lamp. If motion sensors aren’t your thing, the simple buttons on the head lamp can be used to manually turn the 450 on and off.

The 450 is rated IP67 for water and dust resistance allowing it to operate in all weather conditions and the internal battery is protected to reduced temperature related battery drain and damage.

Pros

  • Budget Friendly
  • Motion sensor for on/off
  • Fine control of brightness
  • Internal battery makes it compact
  • Water and Weather Resistant

Cons

  • Internal Battery is not replaceable
  • Some units use dated Micro-USB recharging
  • No flood light mode

Off Grid Lighting: Lanterns

Lanterns have been around for a long time; it is estimated that lanterns first originated in China in 230 BCE as part of festival celebrations and they continued to advance throughout human history to become a staple part of every outdoorsman’s gear. While early lanterns relied on combustible fuel, the first commercial lantern became available in the 1870’s. Even with the advent of electric lanterns, many outdoors people in the 20th century relied on combustible fuel lanterns and the classic green Coleman Lantern is an iconic item that brings back a feeling of nostalgia for many.

With improvements in both LED and battery technology, electric lanterns have come to the forefront of modern off grid lighting. Lanterns can create sustained light over extended periods of time. A good lantern will offer multiple brightness levels, and some have multiple lighting modes. Battery life is a top concern as is environmental resistance and durability.

Princeton Tec Helix LI

The Helix LI is Princeton Tec’s premier adventure lantern. This rechargeable lantern produces up to 300 lumens of white light or red light. Running up to 110 hours on white and 200 hours on red before needing a recharge.

The “rubbery” globe can snap down, and the legs fold up making a very compact package for transport. Weighing just under 5.5 ounces, the Helix is ideal for when you want to keep weight down in your pack. When collapsed the Helix is small enough to fit in a coat pocket or cargo pant pocket.

The top has a metal loop that can be used to hang the Helix in your tent or on a tree branch. The Helix is rated IPX6 meaning it can handle any level of falling rain but should not be submerged.

The battery is charged via micro-USB on the bottom of the base. You will also find a quick reference guide on how to use the Helix’s swipe bar to cycle through light modes.

Pros

  • Ultra compact
  • Red and white light modes
  • Long Run Time
  • Weather resistant

Cons

  • Swipe function takes some getting used to
  • Dated Micro-USB Charging

LEDLENSER ML6

LEDLENSER is known for making a variety of lighting solutions from handheld to lanterns. The ML6 is a dual light lantern that is about the same thickness as a full-sized flashlight. With a maximum output of 750 lumens of white light the ML6 can bring a large amount of light to an area and run for up to 4 hours at maximum or 240 hours on low red-light mode.

In addition to having dimmable red and white modes the ML6 also has pulse, strobe, and SOS mode. The top button and inner bottom ring both glow in the dark making it easier to find if off. The base has a collapsible hook allowing it to be hung.

The battery is charged via a covered micro-USB port and there is also a USB-A port that will allow you to charge other devices from the ML6’s internal battery. Rated at IP54, the ML6 can handle splashes but should not be submerged or left in driving rain for too long.

Pros

  • Very bright at maximum
  • White and Red light modes
  • Long run time in low red mode
  • Can be used to charge other devices

Cons

  • Water resistance is on the low end of acceptable
  • Not lightweight or particularly compact
  • Dated Micro-USB charging

A Final Note on Back Up Power  

Off grid lighting and much more of our wilderness and emergency gear has become increasingly reliant on electric power. While we don’t have to worry about being on the move with combustible liquids or gas canisters, we should still have ways of charging our adventures lights and other electronic outdoor gear. Keeping power banks, solar chargers, or back up batteries with us is essential to keeping the lights on!

Weather and temperature resistant power banks, like the offerings from Dark Energy are ideal for emergency back up power for your off grid lighting.

Sources

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Prepping 101: Ultimate Guide to Survival and Emergency Preparedness

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Survival skills are essential in uncertain times. Prepping ensures that you and your family can handle emergencies with confidence. This guide explores the fundamentals of prepping, urban survival, wilderness survival, and emergency preparedness. You'll discover practical advice, tools, and training to build your skills and readiness.

Q: But aren't Preppers Crazy?!
A: No!
Why: Sadly, the media has done a great job connecting the term “prepping” with those on the fringes who go over the top and make them look insane for doing so.

Disclaimer: Ask anyone who has taken a trip down the rabbit hole of survival and emergency preparedness “what is the best way to start prepping?”, and most likely you find the answer to be, “it depends.” The truth about prepping is: there is no single best way to do it!

Since no two people are experiencing the exact same life circumstances, we can not expect how we prepare for the unknown to be the same. If that sounds potentially overwhelming, do not despair, here are very similar places to start! When you boil prepping down to things that are necessary to live, what you arrive at is a handful of basics at which most people can start.

Start Prepping Here

StepItemsResource Links
1) Take Care of Yourself First!– Physical Preps
– Dental Preps
– Mental Preps
– Financial Preps		Fitness Basics
Dental Hygiene
Mental Health Hygiene
Financial Education
2) Create a Basic Emergency Kit– Water (1 gallon per person per day)
– Non-perishable food for 3 days
– First aid kit
– Flashlights with extra batteries
– Multi-tool and duct tape
– Emergency blankets		Bug Out Bag List of Essentials
How to Plan and Pack Your Go Bag
Ready.gov: Build a Kit
Red Cross: Emergency Preparedness Kits
3) Develop an Emergency Plan– List emergency contacts
– Identify evacuation routes
– Set up meeting points
– Use communication apps like Zello		Ready.gov: Make a Plan
CDC: Prepare Your Health
CDC: Making an Emergency Plan
4) Learn Essential Survival Skills– Fire-starting
– Water purification
– First aid and CPR
– Navigation with compass and maps		The 10 S's of Fire Starting
Minimum Water Boiling Time
First Aid in the Field
Raw Wilderness Navigation
5) Stockpile Long-Term Supplies– Freeze-dried foods
– Water storage systems
– Solar chargers
– Self-defense tools		Nutrient Survival
Grayl
Solar Chargers
Generators
Self-Defense Tools
6) Stay Informed– Sign up for local alerts
– Download weather apps
– Join online prepper communities		Ready.gov
National Weather Service
BushcraftUSA
NOTE: This table is only A way to build a prepping foundation, not THE way. Everyone's preparedness journey is unique, individualized and highly situationally dependent.

To those who are new to prepping and need a quick start (or maybe you want a refresher), this section provides a concise guide to help you build your foundation. Follow these steps to begin preparing for emergencies effectively and efficiently.

A person picking up weights.
To build a solid prepping foundation, you must first make sure you're in a good place, physically, mentally and financially.
  1. Take Care of Yourself First!
    If everything was taken away from you in an instant, you'd be left with the physical state of your body, and the mental resilience of your mind. If you do not feel comfortable with this knowledge, it may indicate that you need to prioritize self-care before thinking about bug out bags and survival rifles.

    Physical Preps: Get a physical exam done by a doctor if you haven't recently had one. This is a crucial step since it will help identify if you are healthy enough for more rigorous training. It may even uncover any underlying health conditions you need to be aware of. Once you get the green light from the Doc, start training so you can physically handle adversities! Don't know where to start? Check out this intro to Fitness Basics from Mayo Clinic.

    Dental Preps: We take this one for granted these days, but nothing gets in the way of daily activities like the agonizing pain of a toothache. See a dentist and get any problems taken care of so you don't have to worry about them later. Here is a helpful guide in case you might need a dental hygiene refresher.

    Mental Preps: This is more important than anything else! Being able to carry a loved one to safety, or moving from point A to point B with all your gear without getting winded means nothing if you do not have the mental fortitude to do so. The will to live is a powerful thing, and has successfully guided people through the most horrific survival scenarios. If mental health is something you struggle with, work on building that resiliency, or get the help you need from a medical provider. There are a ton of resources out there on the subject, but this article from Stanford about Mental Health Hygiene might be a good place to start!

    Financial Preps: Taking care of your finances is an essential aspect of survival preparation because it ensures you have the resources to handle emergencies, adapt to unforeseen circumstances, and invest in long-term resilience. Although it may seem overwhelming at first, Financial Education is easily self-taught and pays dividends (pun intended).

    A solid financial foundation allows you to acquire necessary gear, build a well-stocked emergency fund, and secure insurance for potential risks. It also provides the flexibility to relocate or respond quickly to a crisis without being burdened by debt or financial instability.

    By managing your money wisely, you gain peace of mind, reduce stress during emergencies, and empower yourself to focus on survival strategies rather than scrambling for resources when they’re most needed.
  2. Create a Basic Emergency Kit
    Making a basic emergency kit is a cornerstone of preparedness, providing the tools and supplies needed to respond to unexpected situations effectively. A well-stocked kit ensures you have access to essential items like water, food, first aid supplies, and communication tools when normal resources are disrupted.

    Whether facing natural disasters, power outages, or sudden evacuations, an emergency kit gives you the ability to maintain safety and self-sufficiency for at least 72 hours. It also reduces stress during crises, allowing you to focus on critical decisions rather than scrambling to gather supplies.

    A basic kit is not just a collection of items—it’s a proactive step toward protecting yourself and your loved ones when it matters most. Try to assemble the following items:
  3. Develop an Emergency Plan
    Developing an emergency plan is critical because it provides a clear roadmap for how to respond during a crisis, reducing panic and confusion when time is of the essence. A well-thought-out plan helps ensure that everyone in your household knows their roles, communication methods, and safe meeting points in case of separation.

    It also prepares you to navigate specific challenges like evacuations, power outages, or medical emergencies. By identifying potential risks and creating actionable steps ahead of time, an emergency plan increases your ability to protect yourself and your loved ones, minimizes delays in decision-making, and boosts your overall resilience when faced with the unexpected. Some things to consider are:
    • Contact Information: List emergency contacts and share them with all family members.
    • Evacuation Routes: Identify exits from your home and alternate routes in your area.
    • Meeting Points: Set up two locations where everyone can regroup, one near your home and one farther away.
    • Communication: Use text messages or apps like Zello for communication during outages.

      Helpful Resources:
  4. Learn Essential Survival Skills
    Developing practical survival abilities is vital because it equips you with the knowledge and confidence to adapt and thrive in challenging situations, even when resources are scarce or unavailable.

    Skills like building a shelter, purifying water, starting a fire, and navigating without GPS can mean the difference between safety and danger in emergencies. Beyond physical survival, these abilities foster self-reliance and reduce dependence on external systems, empowering you to take control when systems fail.

    These capabilities also enhance problem-solving and decision-making, helping you stay calm and focused in high-pressure scenarios. Investing time in gaining these skills is not just practical—it’s an investment in your ability to face the unexpected with resilience and capability. Some essential survival skills to learn are:
  5. Stockpile Long-Term Supplies
    Building an appropriate stockpile of long-term supplies is crucial for maintaining self-sufficiency and resilience during extended emergencies or disruptions. A well-thought-out stockpile ensures access to essential items like non-perishable food, clean water, medical supplies, and hygiene products when normal supply chains are compromised.

    It provides peace of mind, allowing you to focus on critical decisions without worrying about immediate necessities. Tailoring your stockpile to your household’s unique needs, including dietary restrictions or medical requirements, ensures that you are adequately prepared.

    A carefully managed supply also reduces dependency on external assistance, giving you the flexibility to remain secure and comfortable, no matter how long a crisis lasts. Some important items to gather and store long-term are:
    • Food Storage: Invest in freeze-dried foods and MREs.
    • Water Storage: Store larger containers of water or install a rainwater collection system.
    • Energy Solutions: Have solar chargers, generators, or battery backups.
    • Defense Tools: Consider self-defense training and tools that fit your local laws.

      Helpful Resources
  6. Stay Informed
    Knowledge is power in any emergency. Keep updated on threats and best practices.
    • News Alerts: Sign up for local emergency notifications.
    • Weather Apps: Download apps like NOAA Weather Radar or AccuWeather.
    • Online Communities: Join forums and groups like PrepperForums.net to exchange tips.

      Helpful Resources:
A pioneer family with their covered wagon, Nebraska, 1866.
Not too long ago, our ancestors took steps to avoid an early demise. It wasn't called prepping back then, it was simply called living.

What Is Prepping?

Prepping involves planning and preparing for potential emergencies. This includes gathering supplies, learning survival techniques, and creating strategies to overcome challenges. Prepping helps individuals become more self-reliant in scenarios like power outages, natural disasters, or supply chain disruptions.

 Key Elements of Prepping

By addressing these elements, you can build a solid foundation for preparedness.

image of a house fire
An emergency situation can strike at any time, with or without warning. What steps have you taken to ensure a successful outcome for you and your loved ones?

Emergency Preparedness

Emergency preparedness involves planning for large-scale disasters, such as hurricanes, earthquakes, or pandemics. It requires organization and attention to detail to reduce risks and ensure safety.

Emergency Kits

  • 72-Hour Kits: Include food, water, clothing, and basic tools for three days.
  • Vehicle Kits: Store jumper cables, flashlights, blankets, and a first aid kit in your car.
  • Home Supplies: Stock non-perishable food, water, and backup power sources.
  • Go Bags: Essential tools and equipment to sustain you in short term emergencies while on the go.

Planning for Disasters

  • Evacuation Plans: Know escape routes and have transportation ready.
  • Communication Plans: Establish ways to contact loved ones during outages.
  • Community Involvement: Work with neighbors to coordinate resources and information.

Preparedness allows you to respond to crises with confidence and efficiency.

Urban sky line
Disasters are not relegated to wilderness areas. In fact, places with higher population densities will experience an exponential level of problems compared to their rural counterparts .

Urban Survival

Urban survival focuses on navigating emergencies in densely populated areas. Challenges include limited resources, crowded spaces, and heightened security risks.

Tools for Urban Survival

  • Compact Gear: Lightweight tools like folding knives, portable chargers, and multi-tools fit urban settings.
  • Emergency Kits: Include items for mobility, such as a small first aid kit and water purification tablets.
  • Self-Defense Tools: Non-lethal options like pepper spray or personal alarms provide added safety.
  • Currency: Paper currency is still useable when electronic payment methods fail.

Essential Skills

Urban survival requires adaptability and knowledge to protect yourself and others.

Photo of a dam located in the heavily forested valley of the Allegheny wilderness.
Remote locations mean that help takes a long time to arrive. Help may not be available at all. What self-reliance skills do you posses to circumvent the need for outside assistance should the need arise?

Wilderness Survival

Wilderness survival skills allow you to stay safe in natural environments. These skills are crucial for outdoor enthusiasts, hikers, and those seeking to be self-reliant in the wild.

Tools for Wilderness Survival

Survival Skills

  • Finding Water: Learn to locate and purify water sources.
  • Building Shelter: Use natural materials or portable gear to create a safe space.
  • Identifying Edible Plants and Toxic: Know which plants are safe to eat and how to prepare them.
  • Extreme Weather Survival: Knowing how to handle extreme temperatures and adverse weather.
  • Wild Animal Threats: Identifying and avoiding potentially dangerous wildlife.
  • Situational Awareness: Being able to access potential threats and identify valuable resources.
  • Knowledge of the Environment: Knowing what terrain, hazards, and resources are in the area.

Wilderness survival emphasizes resourcefulness and the ability to use available materials effectively.

Photo of Mors Kochanski.
The late boreal survival expert, Mors Kochanski, is often quoted as saying, “The more I know, the less I take with me.”

Expanding Your Knowledge

To deepen your expertise, consider the following resources:

Prepping is a continuous process of learning and adapting.

fire along the shore
Every season, climatic region, and ecosystem comes with its unique set of survival challenges.

Seasonal Prepping and Survival Considerations

Most people do not live in areas where the weather and temperatures are uniform all year long. When looking at survival situations and how we can best prepare for them we must take into account seasonal temperatures and weather conditions.

Cold Weather Prepping and Survival

Winter brings frigid temperatures, snow, ice, and high winds to many areas. Cold temperatures and extreme weather makes any survival situation much more challenging. Having the right gear and skills to prepare for these conditions is vital.

Cold Weather Hazards

  • Hypothermia: Prolonged exposure to cold temperatures without adequate protection can cause hypothermia, a dangerous condition where the body loses heat faster than it can produce it.
  • Frostnip: Early exposure to cold can cause frostnip, a mild form of frostbite that temporarily affects the skin without causing permanent damage.
  • Frostbite: Prolonged exposure to freezing temperatures can cause frostbite, a condition where skin and underlying tissues freeze, leading to potential tissue damage.
  • Chilblain: Repeated exposure to cold, damp conditions can cause chilblain, a condition where small blood vessels in the skin become inflamed, leading to redness, itching, and swelling.
  • Immersion Foot: Prolonged exposure to cold, wet environments without proper drying can cause immersion foot, a condition that results in numbness, swelling, and tissue damage in the feet.
  • Trench foot: Prolonged exposure to cold, wet conditions can cause trench foot, a serious condition where the feet lose circulation, leading to tissue damage and potential infection.
  • Road Hazards: Poor or dangerous road conditions caused by snow, ice, and downed trees.

Cold Weather Survival Gear and Skills

  • Winter Go Bag: A easy to carry bag with all you need to survive the cold for 24 hours.
  • Winter Car Emergency Kit: A survival kit to keep you and your vehicle running in winter driving emergencies
  • Identifying and Treating Hypothermia: The basics of identifying the stages of hypothermia and knowing how to prevent and treat the condition.
  • Cold Weather Clothing and Outerwear: Having the proper clothing, outerwear, and footwear to protect you from the elements.
Jerry Saunders digging a snow shelter.
Adapting to cold weather is not impossible. Humans have learned to exist in arctic regions long before power grids, climate control, or synthetic fibers.

Hot Weather Prepping and Survival

Summer brings high heat in many areas. Some locations experience increased humidity while others may experience draught. In either case these conditions increase the strain on our bodies. Summer can also bring its fair share of extreme weather. Understanding the effect of heat on the human body and how to handle heat and weather emergencies will provide a leg up in survival situations occurring in the warmer months.

Hot Weather Hazards

  • Dehydration: A lack of sufficient water intake or excessive fluid loss leads to dehydration, causing the body to struggle with normal functions like regulating temperature and maintaining energy.
  • Hyperthermia: Prolonged exposure to high temperatures can cause hyperthermia, a condition where the body absorbs more heat than it can dissipate, leading to dangerously elevated body temperature.
  • Heat Cramps: Muscle spasms caused by intense physical activity in hot conditions are known as heat cramps, often resulting from dehydration and electrolyte loss.
  • Heat Exhaustion: Prolonged exposure to high temperatures combined with dehydration can lead to heat exhaustion, a condition characterized by heavy sweating, weakness, and dizziness.
  • Heat Stroke: When the body's temperature regulation fails due to prolonged heat exposure, heat stroke occurs, causing a dangerously high body temperature that requires immediate medical attention.
Man sitting on top of a sand dune.
On the other end of the temperature extreme, hot weather prevents your body from cooling. and can lead to fatal injuries. (Photo: Flickr.com/ruba)

FAQ

Q: What is the meaning of prepping?

A: Prepping is a proactive approach to ensuring personal safety, well-being, and self-reliance in the face of emergencies, disasters, or unexpected disruptions. It involves gathering essential supplies, learning survival skills, and creating plans to handle situations that could threaten basic needs like food, water, shelter, and security. Prepping isn't about panic or paranoia—it's about being ready to face life's uncertainties with confidence and resilience. From natural disasters to power outages or economic hardships, preppers focus on minimizing risk and maximizing their ability to adapt to whatever comes their way.

Q: Is it “prepping” or “preparing”?

A: Both terms refer to getting ready for future challenges, but there’s a subtle difference in how they’re used. “Preparing” is a broad term that applies to any kind of readiness—getting ready for a trip, a test, or an event. “Prepping” specifically refers to getting ready for emergencies, disasters, or survival situations. Prepping often involves long-term planning and stockpiling essential supplies like food, water, medical gear, and learning practical skills to handle worst-case scenarios. So while all prepping is a form of preparing, not all preparing is considered prepping. Think of prepping as preparing for the unexpected, with a focus on self-reliance and resilience.

Q: What does “prepping” mean in slang?

A: In slang, “prepping” usually refers to getting ready for something specific—whether it’s a big event, an exam, or even a date. For example, someone might say, “I’m prepping for the weekend party” or “I’m prepping for finals.” It’s a casual way of saying you're preparing for an upcoming situation. In a more niche context, “prepping” in slang often refers to survivalists getting ready for doomsday scenarios, natural disasters, or societal collapse. It’s shorthand for a lifestyle focused on readiness and self-sufficiency.

Q: What is prepping and survival?

A: Prepping and survival go hand in hand, but they aren’t exactly the same thing. Prepping focuses on getting ready before a disaster or emergency happens—stockpiling supplies, learning skills, and making plans to deal with anything from power outages to large-scale crises. Survival, on the other hand, is what happens during or after an emergency. It’s about using your knowledge, tools, and mindset to stay safe, secure essential resources like food and water, and make it through tough situations. Think of it this way: Prepping is what you do to get ready for the storm. Survival is what you do when you're in the thick of it. Both require self-reliance, adaptability, and a calm, practical approach to problem-solving.

Final Thoughts

Prepping is about more than collecting supplies. It’s about building the skills and confidence to handle emergencies effectively. Whether you focus on urban survival, wilderness skills, or emergency planning, the right tools and training can make all the difference. Start your journey today by creating a plan and assembling your gear. Your preparedness ensures safety and resilience for you and your loved ones.

Rucking: Survival Fitness Tips & Mistakes to Avoid

Written by

Editor's Note: The following article is a web-exclusive supplement to author Kevin Estela's print feature, “Ruck It: Functional Fitness for the Serious Survivalist”. To read more of Kevin's thoughts on the topic of survival fitness, pick up a copy of RECOIL OFFGRID Issue 20, on sale starting June 2nd, 2017.

Ruck marching is the latest trend in the world of “survival athletics.” It's inspired by the tradition of military marches, where soldiers carry heavy packs to build endurance. When proper precautions are taken, “rucking” is a safe and highly-effective exercise for burning calories and building functional strength. More importantly to survivalists, it's a great way of testing yourself for any future bug-out scenarios.

Ruck survival fitness backpack bag bugout medical 7

Of course, the question always comes up, “What do you carry in your pack on a given march?” You'll need to carry a moderate amount of weight to see results, but that doesn't mean you should go stuffing your ruck with sandbags. Read on to hear our thoughts on packing your ruck, and five common mistakes to avoid as you train.

Essential Items for Your Ruck

Beyond the prescribed dead weight, it’s wise to have some basics in your ruck to ensure you make it from point A to point B. Beyond the basic everyday-carry items, the wise rucker has some special gear.

Ruck survival fitness backpack bag bugout medical 4

The author carries an American-made GoRuck GR1 pack with the contents below.

Water/hydration bottle: Bring what you need, and remember each gallon is slightly more than 8 pounds.

Electrolyte tablets: You’ll be sweating. Replace those salts.

Snacks: Not meals, just enough calories in easy-to-consume snacks to keep you going.

Ruck survival fitness backpack bag bugout medical 11

Headlamp: Just because it’s dark doesn’t mean you have to stop.

Signal panel: A signal panel like the one from The Hidden Woodsman is light and inexpensive to keep cars off you.

Cell phone: If you’re out on your own, don’t be stupid. Know when to say “when” if you can tell the difference between pain and injury.

Ruck survival fitness backpack bag bugout medical 9

Hat: Keep the sweat out of your eyes and rain off your face.

Foot care: Package of moleskin and some duct tape. Good to go.

Ruck survival fitness backpack bag bugout medical 8

Extra clothes: Not a full wardrobe. Just a dry shirt and set of socks so you don’t have to stand all day in your funk.

Selfie stick: First, punch yourself in the face then leave this at home.

5 Rucking Mistakes to Avoid

Once you have your gear in order, it’s time to hit the trail. Just make sure you that you don’t first commit any of these five common newbie mistakes:

Ruck survival fitness backpack bag bugout medical 1

1. Poor Diet
Ask any serious athlete what the hardest aspect of training is and they will more than likely tell you it is diet. Trainer Johnny Ray Vega of New York City-based CrossFit BQE believes in using food as you need it, not as you want it. This means knowing your body, how it functions, and what is needed during a ruck.

The human body is a machine that needs fuel. For optimal performance, the correct balance of proteins, carbohydrates, and fats must be supplied to it. Rucking taxes the body and burns calories. Depending on the fitness goal, the appropriate diet must be consumed for fat loss or muscle growth. A good diet is a frequent diet beyond three square meals. Five to seven meals a day every two hours is not uncommon. Not eating enough or appropriately is a cardinal mistake.

Ruck survival fitness backpack bag bugout medical 3

2. Lacking Hydration

The body is composed of mostly water. When the body is deprived of water, the chances of injury increase with the level of dehydration experienced. Water consumption is important, and knowing how to hydrate is part of the formula to successful ruck marching. The human body can only absorb so much water at once. Water should be consumed in small quantities frequently rather than chugging a large quantity. This is why Camelbak-style bladders are popular with ruckers. Also, too much water can deprive the body of essential salts and electrolytes. Using a good electrolyte tablet like Nuun is recommended when the body sweats a lot.

3. Too Heavy / Too Far / Too Fast

When first getting started, the concept of burning significant calories or developing muscle can be attractive. This may lead the rucker to carry too heavy a weight, go too far a distance, or attempt to go too fast. Rucking need not be physically damaging to the body. When the happy medium of weight, distance, and speed are found, the body will hit its stride and the results desired will be achieved. Let this happen slowly; don’t force it or attempt to speed up the process.

Ruck survival fitness backpack bag bugout medical 6

4. Bad Footwear/Foot Care

“Its gotta be the shoes” — remember this marketing slogan from the late ’80s? Well, in the rucking world, appropriate footwear and foot care can make or break the workout. Some new ruckers want to wear the heaviest boots. Others want to go minimalist. What is comfortable and appropriate will vary based on pronation, volume, and conditions. Regardless what is chosen, take care of the feet that go inside them. Keep toenails short, feet dry, and hot spots covered with moleskin. Disregarding these small issues lead to big problems. Keep your feet in good shape and they’ll carry you far.

5. Too Warm

The body has a natural furnace. When you burn calories, you stoke that fire and warm the body. A common mistake of the novice rucker is starting off too warm, loading up with clothes on a cold body. Instead of wearing multiple layers of clothing then having to stop to shed various garments, consider wearing a wicking layer and a wind-resistant shell. Start off cooler than you feel comfortable and trust your athleticism to warm you as you begin to sweat. Keep your groin, chest, underarms, and head warm and you can let your arms and legs take care of themselves. Going out too warm will cause you to dehydrate quickly and overheat. Work cooler and wear layers with deep zippers to allow you to vent.

About the Author

Ruck survival fitness backpack bag bugout medical 12

Kevin Estela is the owner/head instructor of Estela Wilderness Education, a bushcraft and survival school in New England. He is a Sayoc Kali Associate Instructor, Brazilian Jiu-Jitsu practitioner, and an avid marksman. As a “survival athlete” he can be found regularly testing his physical and mental limitations in the gym, woods, and urban landscape preparing for the fight.

It Pays to Be a Fitness Generalist

Written by

WARNING!
The fitness exercises and content expressed in this column are for illustrative purposes only. Consult a medical professional before trying any physical activity or nutritional plan.

When it hits the fan and all hell breaks loose, your breadth of preparedness — not so much the depth — will save you. People who are experts at one thing, but beginners at everything else, might last a couple of days, but eventually their lack of range in skillsets will catch up to them. Picture a hunter deep in the woods who can't navigate without a GPS unit, or an expert but lost hiker who can't start a fire without a lighter.

Survivalists say that specialists perish while generalists persevere. The same understanding should be applied to fitness.

Why Be A Fitness Generalist?

You can't afford to be a specialist. In a situation where you can't always foresee the challenges you might face, it's advisable to hope for the best and plan for the worst. A lot of us get jazzed up about a certain type of training, whether it's running, strength training, or something entirely different. But while it's great to be active, you have to train intelligently and plan ahead.

When training for a specific event, you can identify specific types of training tailored for your needs. For example, when preparing for a powerlifting meet, you'll want your strength to be high, with less emphasis on your aerobic training or endurance, relatively speaking. Training for a marathon would require the opposite approach. Because this results in physiological adaptations in your body, training for one area often comes at a cost to another, which is why your training needs to be specific to the demands of the event.

But in everyday life, there could be any number of hazards in your future. So when there isn't a specific event for which you're training, you want to make sure all of your bases are covered — hence training to build multiple attributes at once. This is where being a fitness generalist pays off.

Maximizing many physical attributes at the same time can be a tall order, but it can be done. It just takes some intelligent training and accepting the reality that maximizing many at once will limit their improvement more than if you were to focus on just one. We'll focus on improving the four critical areas to your fitness level: power, strength, conditioning, and mobility. Let's take a closer look at each one.

Fitness: Power

Strength and power are often used synonymously, but there's a difference. This misconception tends to be perpetuated by the sport of powerlifting, which in reality should be called strength lifting, since it's judged only by how much weight you can lift. The word power implies the existence of a time component as well. In our case, we're looking to move a weight (or our bodies) as quickly as possible.

While strength is very important, you also want to train for power, especially as you age. The aging population tends to lose power at an accelerated rate. It may seem silly to talk about power training for the older population, but preventing yourself from falling requires — you guessed it — power. We can trace the benefits all the way to children. In any intelligent sports performance program for kids, there will be some sort of power training even if it's disguised as a game. If you happen to fall between these two extremes, power training will still be a game-changer for you. Improved power results in faster pushing speed, higher jumping, and quicker sprints just to name a few. Simply put, if you're going to prepare for the worst, you need to train for power.

Squat Jump

squat-jumps for fitness

  1. Begin by standing with your feet shoulder width apart. Hold a kettlebell at arm's length between your legs.
  2. Drive your hips back with your weight in your mid-foot.
  3. Aggressively push your feet into the floor as fast as you can.
  4. Landsoftly. Complete three sets of eight repetitions.

Medicine Ball Chest Pass

medicine-ball-chest-press

  1. Begin by standing about 8 feet in front of a wall, with the ball at your chest.
  2. Step forward and aggressively chest pass the ball forward. Complete three sets of 10 repetitions.

Fitness: Strength

Strength is the foundation for other physical qualities. When we build strength, we also improve other areas of fitness — whether it be fat loss, endurance training, or power. It's not uncommon to see runners embark on a strength training program and improve their race times, or people struggling with weight loss to drop 5 pounds by adding more strength work. Strength should come first.

Strength is typically trained with heavier weights and less repetitions. There are many methods to do this, but we'll keep it simple with a pretty straightforward approach by using straight sets. What we'll do a little differently, though, is put a special emphasis on three areas when training: the grip, the glutes, and the core (or abs). We'll highlight these techniques further in the exercise descriptions, but rest assured, just focusing on these three areas can dramatically improve your strength instantly.

Kettlebell Deadlift

kettlebell-deadlift for fitness

  1. Place the kettlebell between your ankles, hip-width distance apart.
  2. Sit your hips back and crush the handle of the kettlebell with both hands. You should only be moving through your hips. Your back should remain completely flat.
  3. Push your heels into the floor, squeeze your butt hard, brace your abs, and drive your hips forward.
  4. Complete three sets of five to six repetitions.

3-Point Kettlebell Row

3-point-kettlebell-row

  1. Position yourself with one hand on a sturdy object about knee to mid-thigh height. Move your feet about 2 feet back in a symmetrical stance. Grab the kettlebell in the free hand and brace your abs.
  2. Squeeze the handle hard as you drive your elbow and shoulder blade back. Don't let your elbow travel past your torso.
  3. Return to the starting position. Complete three sets of six repetitions.

Fitness: Conditioning

Conditioning will go a long way in your preparation for what may lie ahead. It's common for people to neglect this area in favor of strength training, but that's a huge mistake. The uncertainty of transportation or any number of escape situations should put endurance high on your priority list. If you have to hoof it for several miles (especially with equipment), you'll thank your conditioning training. Aside from that, work in this area can help you with stress relief and improve your recovery from training.

Running

running for fitness

Because of its obvious practicality and lack of required equipment, we can't overlook running as being a primary method of conditioning work. There's no reason to overcomplicate things here, so we'll keep it simple.

In this case, tailor your low-intensity running to a level where you can still have a conversation with someone. For this, start at 30 minutes of continuous, low-intensity running. If 30 minutes is too much, end when you feel you aren't able to continue. Slowly build up in five-minute increments each week. The end goal is about 60 minutes of continuous running twice per week.

Kettlebell Clean

The kettlebell clean is a bit off the beaten path in terms of your typical kettlebell-based exercises. While those in the fitness industry are familiar with it, to the general population, it's not the most common of exercises. We use a kettlebell due to the need of just a single object, in addition to the fantastic benefit this exercise provides. When you're confined to a small space, or limited on equipment, a kettlebell is a clear choice for conditioning training.

kettlebell-clean

  1. Begin with a kettlebell in the rack position, held on one side at your chest.
  2. Next, keep the kettlebell close to your body as you bring it down and swing it between your legs. As it moves down, drive your hips backward and bear your weight in your heels.
  3. Explosively drive your hips forward, squeeze your butt, and brace your abs. At about waist height, pull the kettlebell toward you, rotate your hand outward, and punch your hand through the bell. It should fall gently into the rack position; it shouldn't slam into your forearm. This will take a little bit of practice.
  4. Complete one to two times per week, 10 to 15 rounds of five repetitions per side, with 30 seconds of rest between rounds.

The Brettzel

the-brettzel for fitness

  1. Begin by lying on your right side with your right hand holding your left knee.
  2. Next, grab your right ankle with your left hand.
  3. Turn your head to look to the left, and slowly bring your left shoulder to the ground. This will be difficult at first, but focus on using your breathing to deepen the stretch. Inhale through your nose, and as you exhale through your mouth, move deeper into the stretch.
  4. Complete one repetition of five breaths on each side.

Fitness: Mobility

Mobility training is important to include because it will allow you to move more easily through a greater range of motion at various joints. This is vital on many levels, most notably an increased resistance to injury. Because the body is structured as an interconnected series of joints, when one is immobile, it'll affect other areas, which is commonly when injuries occur. And no one, not even the most prepared survivalist, is as effective if injured when SHTF. Maintain the key areas of ankles, hips, and shoulders, which will go a long way to keeping you up and moving.

To safeguard you from injury and make you more resilient, include three to five days per week of mobility work. It'll fit right into the strength and conditioning work, so do stretches before and/or after your workouts. This will slowly improve mobility in its own right, as well as help prepare you for your training.

Conclusion

Rather than going an inch wide and a mile deep with our preparation, let's do the opposite. Your ability to react to new challenges and respond accordingly will be the biggest determinant of your survival. We've given you the information here to cover the bases and have some peace of mind that you've done what you can to take some risk off the table.

More From Issue 13

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Read articles from the next issue of Recoil Offgrid: Issue 14

Read articles from the previous issue of Recoil Offgrid: Issue 12

Editor's Note: This article has been modified from its original print version for the web.

Prometheus Design Werx Ti-Bar T Pocket Tool Review

Written by

I have always wondered if a pocket carry pry bar was a worthwhile tool to add to my repertoire. Admittedly I thought they were a gimmick until I committed the most cardinal of sins every EDC‘er will eventually commit. I used the tip of my pocket knife blade as a pry bar and flathead screwdriver. That worked out about as well as you’d think it did. SNAP! The modified sheepsfoot blade turned into a chisel tip. It became clear that pocket tool may be a worthwhile addition to my EDC lineup and Prometheus Design Werx had what I was looking for!

Prometheus Design Werx Ti-Bar T Pocket tool pry bar

The Prometheus Design Werx Ti-Bar T Pocket Tool

Prometheus Design Werx presents the lightweight low-profile Ti-Bar T multipurpose pocket tool. The Ti-Bar T is the perfect companion for the EDC minded fan of precision and elegance. Consider the Ti-Bar T as a force multiplier when paired with your everyday carry items. It can do the jobs your pocket knife shouldn’t without adding the weight and bulk typically associated with your average multitool. 

Design and Execution

From the moment you lay your hands on the Ti-BarT you’ll feel the dedication to machining, design, and craftsmanship. The attention to detail is tremendous, with every small detail being well thought out and free of stray marks and uncomfortable edges. 

The Prometheus Design Werx Ti-BarT is precision milled from 6AL-4V titanium. PDW attempts to make the most of the small footprint, while striking the delicate balance of utility and style. 

At 5” in overall length the Ti-BarT has a tapered chisel head for its main use of prying. It also has an oxygen/gas tank wrench, a heavy-duty titanium billet pocket clip with ceramic bearing and integrated ¼” / 6mm bit socket, bottle opener, a generously sized lanyard loop, meticulously machined fine jimping to ensure a solid grip. The radius is machined to a 45-degree angle to finish off another truly classy design Prometheus Design Werx has become known for as a premium brand.

PDW Ti-Bar T Pocket Pry Bar

Drawbacks and Benefits

The Prometheus Design Werx Ti-BarT is small pocket pry bar, you certainly won’t be using it to pry open a car or building door. It is also pricy for a small tool, and some may not feel comfortable paying t close to $70 for a pocket tool. Despite the size limitations, PDW does pack a great deal of convenience and utility into a very small package. While it may not be the first choice for a hardcore survival tool, it will handle all your day-to-day prying tasks like a champion, help you maintain your folding knives, open a cold one, and take up next to no room in your pocket or EDC kit. It does all this while also looking great. The slick design combined with excellent machining provides a feeling of sophistication and style that is sure to stand out at your next backyard BBQ or around the campfire!

Prometheus Design Werx Ti-Bar T Pocket Tool

Prometheus Design Werx Ti-Bar T Pocket Tool SPECS

Length: 5.0″ / 127mm

Width: 0.69″ / 17.50mm

Thickness: 0.25″ / 6.37mm

Material: 6AL-4V Titanium Grade 5

Included Pocket Tool Features:

Pry Bar

Oxygen/Gas Tank Wrench

Pocket Clip Integrated ¼” / 6mm Bit Socket

Bottle Cap Lifter

Lanyard Hole

Titanium Billet Pocket Clip w/Ceramic Ball Bearing

Sources

Prometheus Design Werx

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BRVO TACTICAL: CQB, Flat Range, Long Range, and More

Written by

With the wide and wild range of firearm instruction available to the public today, it can be hard to distinguish the good instructors from the bad on social media. When we find the good ones, we like to share them with the world so we can all have the chance to learn from the best. Two of our RECOIL editors got the chance to attend the grand opening of BRVO Tactical’s Sierra 1 training site in Arizona, up in the mountains north of Phoenix. It was a weekend filled with good times, great instruction, and some amazing sunsets.

Meet The Instructors

BRVO Tactical was founded by a mix of Army SF (a.k.a. Green Beret) and Arizona SWAT team members who combined their experiences and talents with outstanding results.

The founder and lead instructor, who we’ll call simply “BRVO” for now, is still on active duty in Army Special Forces and is the senior 18B on his team. Thus the name BRVO (pronounced “Bravo”) Tactical. An expert in a wide range of tactics, weapons, and training, he offers an exemplary mix of know-how and communication to teach shooters of every skill level.

Two adult men training with a shot timer at BRVO Tactical's new training facility.

BRVO Tactical’s other lead instructor Mike Wallace brings over 20 years of police experience and 17 years of SWAT experience, 16 of those as a SWAT sniper. Mike is also the mind behind most of the design and construction of the Sierra 1 site. From Mike’s brain to reality, the Sierra 1 site sports an impressive range of training options that feel like an amusement park for shooting enthusiasts. And they aren’t even close to being done with all the plans.

Other staff at BRVO Tactical include more active-duty SWAT officers, firefighter medics, and military veterans — each experts in their fields who have a clear passion for sharing what they know.

Grand Opening Event

Officially launched in late June 2024, the grand opening was an awesome display of what BRVO Tactical has to offer. Less of a weekend dedicated to training any single discipline and more a demo of all the options, the grand opening was an event I’m glad to have been a part of… even if my weekend started rough with a doe elk jumping in front of my truck on the drive up.

7,000 Feet Closer To The Arizona Sun 

To find the exact location of Sierra 1, you’ll have to attend a class, and you absolutely should. But to set the stage, the land at BRVO Tactical is beautiful just as a natural environment. Before the guns come out and the air fills with the scent of spent powder, you need to take a moment and just soak in the wonderful setting of the 100-acre property nestled on top of Arizona’s Mogollon Rim.

A picturesque sunset at the Sierra 1 range.

At around 7k feet of elevation, training is possible even in July. While Phoenix bakes at 110 degrees, it is a much more comfortable mid-80s at the Sierra 1 site.

Camping on-site is recommended and doesn’t cost extra, but hotels are available about 40 minutes from the location. I highly recommend camping. Whether you bring a tent, sleep in your car, or tow in an RV trailer, it’s worth it to spend each evening around the campfire getting to know the instructors and your fellow shooters.

Flat Range 

A flat range is a flat range in most cases, but what you do with the flat range is what makes all the difference.

Day one of the grand opening involved some simple drills and instruction, mostly for the instructors to see how well the students did and to ensure we were all safe and sane shooters.

An adult male shooting a firearm at the Sierra 1 Range.

Day two on the flat range ratcheted up the intensity with a competition stage for the shooters to test their mettle on. BRVO Tactical doesn’t go easy on anyone, so come prepared to run, sweat, and shoot with an elevated heart rate. The flat range competition stage included carrying a heavy bag of sand about 50 yards before engaging steel targets from several props, including a tank trap, tractor tire, and vertical post.

The steel went from a small torso size down to a plate only a few inches round. Making hits while winded is a skill that never hurts to develop.

BRVO Tactical has no shortage of creative shooting stations or targets for the flat range and can really turn up the difficulty when they want. Maybe next time they’ll have us roll or flip those tractor tires before shooting, as they’ve done in previous courses.

Bay Two 

A mid-range bay that looks out over the rolling hills of the property, steel targets can be found scattered in all sorts of places. From 100 yards out to over 700 yards, Bay Two has a lot to offer. If you want to train precision shooting, shooting around or through the brush, or doing some positional shooting out of the Humvee, Bay Two is awesome.

An adult male shooting from a crouched position behind an obstacle.

The possibilities for this range are nearly endless and make for a great area to ease you into the longer shots possible on the land.

Day One was filled with positional shooting and getting our rifles dialed in for shots to at least 300 yards with some special targets closer to 600. Having sniper instructors calling hits and misses makes life easier and got even the newest shooter with just a red dot to connect on steel.

From wood props to tripods to the back of the Humvee, BRVO Tactical makes just a few pieces of equipment transform into a plethora of instructional opportunities.  

An instructor advises a shooter behind a firing position at BRVO Tactical's Sierra 1 range.

Day Two on Bay Two was another stage that sounded easier than it was in practice. There were 5 steel pistol targets and 5 rifle targets, with 1 hit per target required and no penalty for immediate re-engagements. The pistol steel was placed at about 10 yards and the small gongs were a quick clean sweep for me. The rifle targets ranged from about 150 yards out to a little over 300 yards, and had to be engaged while making contact with any part of a wood tank trap. Again, not crazy hard, but very fun.

I don’t mind bragging a little — I managed to pull the best time on Bay Two.

Huge thanks to True Shot ammo for setting us up with some 77gr PMC ammo. Making hits past 300 yards is a lot easier when you’re shooting good ammo.

CQB House 

As a civilian shooter, CQB isn’t something I had a chance to be exposed to yet, so getting some room clearing instruction from people who knew what they were doing was a great piece of training for me.

Two adult males train to clear a room with firearms.

Focusing on single-man door entry and room clearing (since most of the class were civilians and the most likely time we would need to do this is clearing our own home), the staff broke the room into two sections. The SF instructor took one group of students and the SWAT instructor took the other half before the groups switched.

Getting to see two styles and two schools of thought at almost the same time was not only interesting but highly educational.

Big Red 

Named after one of our own — Patrick, the man in charge at RECOIL OFFGRID — Big Red is a long and rugged trail that serves as a great way of leveling the playing field for students to see where they fall short.

Adult male training at the Sierra 1 range.

I won’t spoil all the details, but it involves several minutes of running over natural terrain and making hits out to 300 yards in some tricky conditions. If a target is missed, it can be engaged with a second shot, but two misses incurs a hefty 30-second penalty, so you’ll need to be careful and make every round count. 

An adult male takes aim at a target in the distance at BRVO Tactical's range.

Big Red is fun. Hard, but very fun. Every student was gassed by the end, but grinning ear-to-ear and expressing a desire to go again.

More to Come

BRVO Tactical isn’t finished building everything they want to build. But given the way they approach training, they may never be totally finished. There is always something new you can do, or a new curveball they can throw to keep you on your toes.

From sniper towers to second run-and-gun course to more CQB buildings, BRVO Tactical has more coming.

BRVO Tactical instructors look out over the landscape at their new range.

The land at the Sierra 1 site is amazing. The training courses are impressive. But it is the staff that makes it worth it. Finding good education isn’t easy, but the guys in charge at BRVO Tactical are excellent. 

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Editor's Note: This article was modified from the original web article published by David Lane at Recoilweb.com

Situational Awareness Evaluation: Part 1

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Editor's Note: The following article on situational awareness was written by Yousef Badou, the founder of Emergence, a company that offers behavioral analysis and threat identification training to government agencies and Fortune 500 companies. For more on Yousef's background, read our interview “Predatory Premonition” from Issue 37 of Offgrid magazine.

Yousef in one of Saddam’s palaces after the Invasion of Iraq in 2003.

Yousef in one of Saddam’s palaces after the Invasion of Iraq in 2003.

Task, Condition, Standard — this was the mantra beaten into my head as a young Marine heading off to war, and it again followed me back when I landed in the School of Infantry to teach the Combat Hunter Program for the next decade. What am I supposed to do, what’s going to affect me doing it, and how do I know if I did it right? When it comes to situational awareness and understanding the signals the environment is giving all the time, it’s very hard to quantify these answers on paper.

If you look at the term “situational awareness,” it’s right there in the name — situational. It’s completely subjective to the individual and what they bring to the table regarding education, training, and experiences. Just like in combat, when seconds count and your life depends on making the right decision, being able to evaluate your own level of situational awareness is critical. So how do I go about teaching you how to be aware of your surroundings and look for pre-event indicators of a threat?

If I tell you that someone is moving toward you at a faster pace than the crowd around them, they have exaggerated arm swings, and they are red in the face, this person might be preparing to do violence based on the indicated behaviors. However, what if their attention isn’t actually directed at you, but at someone behind you? What if it’s not anger you’re seeing, but a medical event? Are you standing right in front of the entrance to a public bathroom? If that’s the case, you might want to get out of the way.

Situational Awareness Across Industries

image if a Boston Marathon Memorial

Above: Countless real-world tragedies have proven the importance of threat awareness, especially in crowded public areas.

It’s different for everyone, and it even varies from industry to industry. For example, when a pilot talks about situational awareness, they’re usually referring to their instrumentation, the flight of the aircraft, and other aircraft in the vicinity. Firefighters, on the other hand, use situational awareness to understand where their team is, where the fire is, and, most importantly, where the fire could potentially spread. Therefore, it’s important to be aware of the different types of situational awareness and how they can be applied in different situations. By doing so, you’ll be better prepared to handle whatever comes your way.

There’s a lot of variables at play when it comes to situational awareness. And because of all this variation, there’s no way I can teach everyone how to be perfectly aware with all these different variables in one article. So, let’s dial down the problem and teach you how to evaluate the level of your own personal awareness and what you might need to improve.

Your Situational Awareness “Shot Group”

situational awareness diagram

We’ll do this over a series of articles together as we build out your Personal Awareness Shot Group Evaluator. It basically works like a visual for different sections of skills you have or need to improve on. On a scale of 1 to 10 (10 being a bull’s-eye, 1 being the edge of the target), you’ll “plot” the awareness skills you need for your everyday life. Depending on what you do, this pie might only have two wedges or it might have 10, but at the end of this article you need to plot honestly where you are on the pie. The closer the shot group, the more Jason Bourne you are. The wider the shot group, the more comatose you are.

Situational Awareness First Wedge: Specific Threat Knowledge

In this first section, you’re going to learn about a specific threat in your area or something that you’ve been worrying about. Your subconscious has a funny way of keeping these things locked up, but by asking some questions, you can bring this information to the surface. Depending on what your background is, the answer to these will vary pretty widely. If you want to build out the wedges in your pie, you need to ask yourself specific questions about your situation and violence that could happen to you.

How could someone hurt me physically?

Be reasonable when you answer these questions and don’t let paranoia take effect. Most people aren’t being hunted down by ISIS. Look to crime statistics, news reporting about violence, and common accidental injuries and apply this data to your situation. If you’re a in law enforcement profession, this list will probably be pretty wide and varied. If you work remotely from home and enjoy a normal family life, you’ll have a shorter list.

How would they do it?

Are there any observable patterns being followed? Same car, same time, same amount of people, etc. What is the bad guy’s typical modus operandi?

What are the observable threat indicators?

Are there any visual indicators that they are about to conduct a crime or violent act? The precious few seconds you have before violence can make or break your response, so look for any hints that an act is about to pop off. Search for news articles with CCTV footage of violent crimes in your area and study the actions of the perpetrators seconds before the event. After watching a few incidents, you’re likely to begin seeing some recurring patterns.

Situational Awareness Assessment Example

utilizing situational awareness to evaluate the area

Above: Consider your lifestyle and the most likely threats you may face. If your whole list sounds like a run-down of scenes from an action movie, you’re probably not being honest with yourself.

Let’s imagine I am the head of my family and there are reports of “follow-home home invasions” in my neighborhood. I’m a software engineer and know nothing about home invasions. This would put my “shot” on the outside of the target, so I’d have a lot of work to do to become better prepared. I read in the news report that the victim of a recent attack survived but suffered blunt-force trauma to the head when one assailant struck him with a tire iron. The other four perpetrators carried tire irons too. They followed the victim home from their place of work and attacked when the victim was stepping out of their car.

How can someone hurt me physically?

Multiple assailants, at least four, using blunt objects in a robbery attempt.

How would they do it?

Based on the only report I have, it appears these assailants used a late-model Honda Civic with tinted windows. They laid in wait at the parking lot of the victim and followed them home to the residence. When the victim stepped from the vehicle, the assailants drove the vehicle into the driveway at a high speed, blocking the victim. They waited until they were out of the car so they could get the keys and force the victim into the home. The victim was struck in the first few seconds of the assault, so they’re quick to use violence.

Observable Threat Indicators

  • Late-model Honda with tinted windows
  • Multiple individuals waiting in car
  • Lurking vehicle in victim’s workplace
  • Following the victim home
  • Sudden acceleration into driveway
  • Screeching tires
  • Tire irons

So, now that I did my research on these home invasions, I can move my shot on this pie wedge closer to the middle. From a 1 to a 3. Good enough, right? Wrong! You’re on the paper, but you’re still not hitting black. You have to apply this information; it’s not enough to just understand academically. You have to extrapolate as much info as you can.

image of a armed masked assailant

Above: When faced with a violent threat, it’s all too easy to freeze up or tell yourself “this can’t be happening.” Preparation and forethought can help you avoid these instinctive reactions.

A Smart Person Would…

A savvy person who wants to move that shot from a 3 to a 7 wouldn’t only research and write all these things out, but they’d also disseminate the info to their people. For the above example, you could take your findings and let your neighbors and local associations know what to look for, and now you’re building an in-depth defense around your neighborhood. It doesn’t just have to be you out there by yourself, Captain America.

But a Ninja…

If you want to be a true ninja when it comes to personal safety, you need to be proactive. You can’t just sit around and wait for something bad to happen. Get out there and touch the grass, talk to your neighbors, and establish a baseline for what’s the normal pattern of life on your street. After all, you can’t know what’s abnormal if you don’t know what the norm is in the first place. By being proactive and establishing a baseline, you’ll be able to see when something new is introduced and take steps to protect yourself accordingly. So, go ahead and get out there — your neighborhood needs you.

Situational Awareness Second Wedge: Response to Violence

How you react to a threat of violence is determined long before the threat actually appears. It’s based on a combination of factors, but the biggest one is your exposure to real-world violence (not TV and movies). So, if we’ve researched the threat and its indicators, do we have the ability to counter it? The training, physicality, tools, or systems developed to prevent threats can’t just sit around gathering dust — we have to train and develop them all the time. Otherwise, we’re sitting ducks.

If you’re not used to violence or threats, you’re up against a lot when it comes to reacting quickly in a dangerous situation. Your brain and eyes are working against you, with cognitive loads, channel capacity, denial, and more factors all slowing down your reaction time. But there are things you can do to train yourself to react more quickly in a crisis. By getting familiar with the signs of danger and practicing your responses, you can learn to overcome the natural hesitation that can cost you precious seconds in an emergency. With some practice, you’ll be better prepared to handle whatever comes your way.

Deny Denial

When it comes to personal awareness, one of the most dangerous traps you can fall into is denial. In a split-second, your brain tries to protect you from the shock of seeing something threatening by telling you it can’t be real. “There’s no way that guy just punched him,” or “There’s no way he just pulled out a gun.” But unfortunately, denial can cost you your life. The best way to protect yourself is to be aware of this trap and be ready to face the reality of a threat, no matter how shocking or unthinkable it may seem. By staying calm and focused, you can give yourself a fighting chance in any situation. Use these techniques to slam a lid on denial if you ever find yourself in a violent situation and you don’t know what to do.

situational awareness allows people to act quickly

Above: Once we get past “this can’t be happening,” the next reaction is often “why is this happening?” Both responses are a waste of precious time — accept what’s happening and take action as quickly as possible.

Stop Stopping

This line was shamelessly stolen from an Iron Man movie, and it’s one of the best pieces of advice for anyone who finds themselves dealing with violence. Stop stopping! Whatever you’re doing, keep doing it. If all you can do is run, then run and keep going. Once you cease your momentum in these events, it’s very hard to start again due to fear, so keep fighting.

Improve Your Position

I used to hear this often when training for jiujitsu. If you’re on your back, try to get to your side; if you’re on top, try to go full mount. Always improve your position. This might mean barricading yourself in a room or fashioning school chairs into weapons. Notice I highlighted try. You might be completely exhausted, in pain and hopeless, but you never stop trying.

You’re the Leader

Most people will default to denial and inaction when faced with a threat or violence. This can get you hurt just as much as your own actions. If you look around the room when a violent event kicks off and there’s not someone up there hollering orders at people and getting them moving, then, guess what, buttercup? You’re it. Get loud, use your hands to direct people, and even put your hands on them to get them moving, because no one else is doing anything. Carpe that diem!

Delete the Word “Why”

When violence or a threat erupts, the last thing you need to ask yourself is why. Why is a word for later, why is a word for the detectives to ask after they clean up the mess. If someone is moving toward me in an aggressive fashion with a brick in their hand, then why doesn’t matter. Nor do I care. I’m just trying to figure out how to take possession of said brick.

Closing Thoughts

image of crime scene

Above: The best way to overcome violence is to avoid it entirely. Proactive situational awareness can help you do exactly that.

So, if you’ve been following along “plotting your shots,” you should have a circle with two pie wedges. One shot in the “Specific Threat Knowledge” category and another labeled “Response to Threat.” If you had zero exposure to this knowledge, you should’ve started off somewhere near the edge of the target with both shots, but by understanding how to evaluate yourself, we can now move those shots closer to the middle. I’ll be filling out more sections in the next two articles of this series, so make sure to follow along until the end. Every one of these sections builds on the other and just one missing component can ruin your day.

So, how did you do? How aware are you of your surroundings, and what can you do to improve upon that awareness? The situational awareness “Shot Group” is a great starting point, but it’s not the be-all and end-all. There will always be new situations to face and challenges to overcome, so keep honing your skills and stay vigilant. Remember, situational awareness isn’t about being paranoid or living in a state of constant fear; it’s about being prepared for anything that comes your way. With that preparation comes peace of mind and an increased chance of survival should the unexpected happen.

About the Author

Yousef Badou is the owner and founder of Emergence, a service-disabled veteran-owned small business (SDVOSB) providing behavioral awareness training to Fortune 500 companies, military, and other government agencies. Yousef began his journey into security training after multiple deployments with the United States Marine Corps. He’s an Arabic speaker and former infantryman, along with being the longest-standing member of the USMC Combat Hunter Training Program. With so many threats on the horizon, Yousef believes the best way to disrupt these threats is through education on pre-event indicators and behaviors of violence. www.emergencedisrupt.com

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Winter Hiking: 7 Survival Tips for Surviving Winter on Foot

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When people think of winter, they think of holidays, family, snowmen, and skating. What can be a fun time can also become a disaster if you’re ill prepared. Things that seem trivial the rest of the year can become a life-or-death scenario when the mercury plunges. Sometimes a sudden emergency becomes a double whammy if it occurs during inclement weather. Did you prepare for both? Are you ready for an extended winter hike?

It doesn’t matter if you’re traveling by car to a mountain resort and have a breakdown, or if civil unrest has forced you to move, the time of year or location in which these events unfold can create additional complications. If you planned only for what might happen during favorable conditions, you’re only halfway there — and that may cost you more than you bargained for.

If you need to bug out on foot in frigid conditions, heed these seven recommendations so you can make it safely to your destination. As a Canadian Army veteran and outdoors enthusiast, this author learned them the hard way and reviews them every winter.

Winter Hiking Tip #1: Don’t Eat Yellow (Or White) Snow

a cook pot and propane stove

As obvious as not eating yellow snow may be, some people don’t realize that eating snow in general is a bad idea. The unsuspecting or desperate might eat snow thinking it’s a safe source of water. However, consuming snow lowers your body temperature, which has cascading effects. Your body’s internal furnace has to fire itself up to melt the snow and to warm you by using additional calories that you shouldn’t be wasting.

We’ve all been there as children — eating mouthfuls of snow only to get a brain freeze and the shivers. Instead, you should do everything in your power to warm the snow until it melts. A metal vessel (i.e. a stainless steel water bottle) and methods to make a fire can aid in this. Don’t have a lighter or ferrocerium rod? Improvise. Place the white stuff inside a container and then place that somewhere in your car’s engine compartment to warm it.

Start thinking of heat sources that won’t lower your core temperature. The warm water will let you retain your energy for more important things, like not turning into a meat Popsicle.

Winter Hiking Tip #2: Practice Your Snow Walking

someone using snow shoes while winter hiking

If part of your winter bug-out routine involves snowshoes or cross-country skis, don’t let the first time you use them be when things go haywire. When you first put a pair of snowshoes on, you’ll look like Bambi trying to walk for the first time. You need to work on your coordination and understanding of how to properly use snowshoes or skis before using them in an emergency. The first time this author slapped on some snowshoes and a rucksack, it led to smashing his knees on ice.

That old saying, “practice makes perfect” certainly applies. Start with just your regular winter clothing and some light snow to get familiar with walking or skiing. Get a feel for its texture, how much energy it takes to navigate, and how quickly you become exhausted.

Then with practice, start breaking trail in the rough stuff when you work up your endurance levels. Once you get comfortable with that, add some gear into the mix to increase weight. After all, you might be carrying a child or your other belongings. Being lost and stranded is not the time to break in your snow footwear for the first time or see if skiing is as easy as it looks on TV.

Winter Hiking Tip #3: Pack On the Calories

Winter hiking tips survival snow ice weather cold prepper hypothermia temperature 7

Everything in the winter takes more effort and, by proxy, more calories. What you should be looking for — and should bring with you if you plan to travel through cold environments — is calorie-dense, high-protein food. Things like power and protein bars are perfect for this. They don’t require heat, are portable, and are small and long-lasting enough that they can be eaten on the move. Forget about your girlish figure; your vanity won’t keep you alive.

Certain MREs tend to freeze in the cold and require a heat source, such as a fire or using up your precious supply of water in a ration heater. If you’re not worried about the fire aspect, freeze-dried food is a top choice when it comes to weight-to-calorie ratio. Add some boiled water and you have a warm and filling meal. They’ve been a staple of special operation forces units and mountaineers tackling Everest for many years. Although they’re generally heavier and require more work to prepare, they’re a great option for emergency food.

Winter Hiking Tip #4: Get Your Iditarod On

a sled that can be used while winter hiking

If you grew up in colder climates, you probably spent some time on a sled. However, we’ll bet few have thought about using it to pull supplies so you don’t have to carry them on your person. It turns out that packs aren’t always the best option when it comes to winter travel, because they require more energy to carry. We aren’t suggesting you ditch your pack, just put it in a sled. The more weight you have on your person, the harder it is to walk in snow. Pulling a sled doesn’t consume as much energy.

You need wider snowshoes to compensate for the added weight and to provide more traction. Otherwise you end up sinking further into the snow. You can attach some pipes and rope to a sled to make a harness to tug your gear behind you. The pipes will stop the sled from running over you when you start to head downhill.

The Canadian military uses toboggans to transport heavy arctic tents. And who can forget using dogs if you have the means to do so?

Just like walking in the snow, pulling items on a sled requires practice. Don’t assume it’ll be easy. Try it out with some practice runs, and maybe you can create fun games like having a race with your family. This will help you get a better idea of the difficulty required when the situation calls for it so you can prepare accordingly.

Winter Hiking Tip #5: Don’t Wear Too Little … or Too Much

images of various layers of clothing

Now that you’re moving at a steady pace down a trail, you’ll likely heat up no matter how cold it is outside. Ignoring this can be fatal.

Sure, you’re warm now, but when you stop you’re in for a world of hurt. Your body sweats to cool you off through evaporation, and winter will exacerbate that matter tenfold. You should wear layers that you can remove and add as necessary during your hard slog through the snow. This will help you reduce your perspiration and make things a lot better for you when your activity level drops.

However, the opposite can also happen. You need clothing that’s warm enough that you won’t freeze to death, even while you’re active. If you’re driving down a country road in the winter with nothing more than a leather jacket, you’ll be in big trouble if you need to be outside when it’s 20 below zero. Unfortunately, this happens fairly regularly — a car gets stuck, driver goes to look for help, and ends up dead.

In December 2006, James Kim, a TechTV host, did just that. He read a map wrong during a road trip from Seattle to his home of San Francisco, resulting in him and his family being stranded in snow on a remote road. After running out of fuel and burning their tires to signal rescuers, Kim left on foot to find help, leaving his wife and kids in the car. He never returned. The family was found alive by a helicopter pilot, and James’ body was recovered days later.

Even if you’re just running out for a quick errand, try to make sure you have weather-appropriate clothes tucked away in your vehicle. You never know when you might need them.

Winter Hiking Tip #6: Create a Snow Shelter

a snow shelter built while winter hiking

If you’re setting out on foot into that white expanse most would call Hoth but what we call fall, winter, and spring in Canada, you’ll need a way to keep yourself warm when you’re sleeping. Packing a tent or a sleeping bag that isn’t rated for low temperatures will make you end up like Luke Skywalker without a tauntaun.

The first type of shelter you can use involves natural things, like a fallen tree or snow itself. You can tunnel into the snow, build a mini igloo, or dig under a coniferous tree’s branches to create an area that you can sleep in. A shelter will isolate you from the wind and provide air that’ll warm up with your presence and act as an insulator. (See “Snow Way Out” for a full how-to on this subject in Issue 11 of our sister publication, RECOIL.)

Another option is a tipi — yup, you can still get these. Several companies like Seek Outside and Kifaru make lightweight tipis that are easy to set up and have provisions for adding a titanium wood stove. This means you not only get to survive the night, but you might have the energy to make yourself some spruce tea before bed. The shape of a tipi allows it to withstand high winds and shrug off snow quite well.

Winter Hiking Tip #7: Don’t be a Gambler

Winter Sunset in birch forest

When you’re cold and alone, you shouldn’t rely on luck. Lightning won’t set a nearby tree on fire to keep you warm — no matter how much you wish, pray, or wager bets. Instead, you need to work for it. Wintertime is comprised of unique challenges: water is frozen everywhere, tinder (not the app on your phone) is hard to find, and your dexterity will be diminished. This is why you should train no matter what the weather conditions are outside, so that you’ll be ready when the time comes.

Things like birch bark will be your best friend. It contains oils that make it largely waterproof. Those same oils produce a good hot flame when hit with a spark from a ferro rod. Do you know how to identify a birch tree? Time to start learning them by sight.

Also remember to provide extra oxygen for the fire. We like the Epiphany Outdoor Pocket Bellows for this. It allows a steady stream of oxygen to be pushed where it’s needed while being lit. This, in turn, makes the fire hotter, allowing damp or frozen wood to catch. This may be one of the last points on the list, but you can see how crucial it is to the aforementioned points.

No matter what survival scenario you may encounter, we can’t stress enough getting appropriate training and actually practicing with your gear that you might end up needing one day. Sitting around hoping to get a lucky break or figuring out the instructions for the first time is not what you want if time is a factor for your survival. Also, don’t just play with your gear in your house — use it in adverse conditions like rain, slush, or heat. These seven pointers may just help you get your family to safety instead of the morgue.

It's a Wrap

We’re all guilty of wearing shoes that aren’t appropriate for the weather. (Hey, we’re all a little vain.) That’s why we like NEOS Overshoes. They can be worn around your normal footwear, as long as they aren’t heels or something weird, and will keep your feet warm and dry. Furthermore, they work with snowshoes. www.overshoe.com

Hypothermia Paradox

Be able to recognize the signs of hypothermia. One of the strangest ones, and a sign that you’re not doing well, is paradoxical undressing. As hypothermia progresses, you’ll start to strip off clothes no matter how cold you are. If you or a loved one suddenly has the urge to get a little sexy, start finding extra layers of clothes, some shelter, and a heat source ASAP.

Winter Vehicle Kit

winter vehicle kit

  1. Some basic vehicle-based kit to have includes:
  2. Snow shoes*
  3. Shovel
  4. Traction pads
  5. Tow rope
  6. Food and water (don’t leave water in the car to freeze)
  7. Warm clothing and blankets*
  8. A lighter or fire-starter*

* Not pictured. See “On the Cover” on page 8 of Issue 17 for full specs.

About the Author

Ryan Houtekamer might be a close relative to yetis and sasquatches because he actually enjoyed winter exercises while in the Canadian Army. Ryan works on the “why use an axe when you can push the tree over” philosophy. Born and raised in Canada, he lives in a small town that has more trails near it than people living in it.

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Editor's Note: This article has been modified from its original version for the web.

How to Create a Fire Escape Plan

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When you hear the phrase “fire escape”, you may think of the metal platforms and stairs mounted alongside multi-story apartment buildings. While that is a commonly-used term, there's a lot more to escaping a fire than simply climbing out a window and using the stairs. Unless you enjoy the thought of standing on the street in your pajamas while watching everything you own burn to a crisp, it's essential to plan ahead and prepare for a fire in your home.

Survival Scenarios boots fire escape

This may be called a “fire escape”, but it should NOT be the extent of your plan for escaping a blaze.

As we've mentioned in our previous article on fire prevention, fire poses a serious threat to both your safety and your property. According to the U.S. Fire Administration, a total of 379,500 residential buildings were affected by fire in 2014. This led to thousands of deaths, billions of dollars in damages, and untold loss of pets, priceless family items, and other sentimental valuables.

The Unprepared Course of Action

To help this sink in, let's imagine a hypothetical scenario:

It's a few days before Christmas, and you've been sitting on the couch watching Die Hard (a Christmas tradition) and enjoying some beers after a long day at work. Your kids are in bed already, and your wife just headed upstairs half an hour ago. You wanted to finish the movie and your drink, but your eyes are getting heavy. You flip off the TV and go to bed, forgetting to extinguish a candle in the hallway on your way up.

Candles are one of the most common sources of residential fires.

Candles are one of the most common sources of residential fires.

Not long after closing your eyes and drifting off to sleep, you're awoken by the piercing sound of a smoke alarm. Sitting bolt upright in bed, you notice a thick haze of smoke in the air, and fight the urge to cough as you shake your wife awake. You run to grab the kids, and rush downstairs. Choking smoke is everywhere, and you can hear the crackling of flames. You head for the front door, but the wall is already burning, as well as the table that once held the candle. Stumbling through the kitchen with your wife and kids, you're able to make it out onto the patio, smoke billowing from the door frame above your head.

You hadn't thought to grab your cell phone in the rush, so you pound on a neighbor's door and ask them to call 911. Minutes tick by, and your home continues to burn as firefighters roll up. The trucks douse the blaze, but by the time it's extinguished, over half your house is destroyed by fire. The other half is soaked in water. Your stomach sinks as you realize you've lost everything you own.

Formulating a Fire Escape Plan

Fire escape plan 3

It's hard to imagine everything you own vanishing overnight, especially if you've been preparing a bug-in plan for other sorts of emergencies. All your stockpiled food, water, medical supplies, weapons, and other belongings could be gone in a heartbeat. And more often than not, staying put and trying to “ride it out” is not an option. You'll need to assess the situation, protect what you can, grab a few key items, and be out the door in seconds. Any other choice could spell death.

The above scenario may be imaginary for us, but it affects hundreds of thousands of Americans each year. Just as you shouldn't rely wholly on paramedics to keep you healthy and safe, you shouldn't rely completely on firefighters to save your home from a fire. Even the best firefighters in the world can't stop a fire before it starts.

So, how should you plan for a home structure fire? There are three topics to consider: prevention, preparation, and escape.

Prevention

Fire escape plan 1

First of all, we'd encourage you to read our recent article, Fire Prevention: Top 10 Residential Fire Sources. It outlines the most common causes of residential fires, and how to avoid each source of danger. This information can help you rethink how you use potential fire sources in your home—extinguishing candles cautiously, keeping heaters far from other flammable objects, and so on.

Much of your time should be spent on fire prevention, since a fire can't burn down your home if it's never ignited in the first place. However, it's still important to plan ahead for unavoidable scenarios, because it's impossible to have a 100% foolproof fire prevention plan.

Preparation

Fire escape plan 7

In the event that your preventative measures have failed, you need to be prepared in order to stay safe. Prepping for a residential fire should include the following measures:

  • Install smoke alarms in every part of the home. Ideally, you'll want interconnected alarms, so that if one alarm goes off, all alarms sound at the same time. This ensures a fire won't have time to spread out of control before you're alerted.
  • Make sure you have fire extinguishers in place, and properly maintained. Extinguishers should be inspected at least once a year, and recharged or replaced if necessary. If you have a small fire to put out, you don't want to be stuck with a useless extinguisher.
  • Ensure all doors and windows can be opened easily. If your home has security bars on the windows, make sure they include emergency-release latches on the inside, so you can detach the bars if necessary.
  • Check that your home's street number is clearly visible from the road, so firefighters can find you quickly. Consider repainting curbs or adding stick-on numbers to your mailbox if necessary.
  • Follow these guidelines from the U.S. Fire Administration:

Escape

This point ties in with the preparation stage, but focuses more on what to do if you know there's a fire in your home, and it has already grown out of control. In that case, you'll need to get out as quickly as possible.

Fire escape plan 5

The USFA and FEMA recommend creating and practicing a home fire escape plan.

Here are the basic steps for a fire escape plan:

  1. Draw a map or blueprint of each level of your home, including all doors and windows. Also mark the location of each fire extinguisher and smoke alarm on this map.
  2. Ensure that there are at least two viable escape routes from each room. For second-floor windows, collapsible fire escape ladders (like this one) should be stored inside each room, and all residents should be trained on how to use them.
    Fire escape plan 6
  3. Discuss the possible escape routes from each room with all members of your family. Make sure that kids understand how to escape on their own, in case you can't get to them.
  4. Practice the fire drill repeatedly. First, try it during the day to get the basics down. Then, try planning a nighttime fire drill with your family, to check that everyone wakes up from the alarm and can escape the home in the dark.
  5. Check that everyone understands to crawl outside if there is smoke present. Smoke inhalation is one of the biggest dangers in a residential fire.
  6. Place bug-out bags along this escape route, and include essential or irreplaceable items inside each bag. These bags can be used in the event of any emergency, not just a fire.
  7. Once you're outside, stay outside! Don't re-enter the home for any reason if there is a fire inside—wait for the fire department to clear the home, if necessary. Re-entering the home to rescue another family member or pet could easily result in more loss of life.

With these simple steps of prevention, preparation, and escape, you can be ready in case a fire affects your home. Adequate preparation can help you and your family survive the unthinkable. Even if you can't save your home, escaping safely with a stocked bug-out bag sure beats shivering on the curb in your pajamas.

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