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From the Desk of John Rourke – September 2nd, 2015



Move!!!! I have a few people I know that complain about their weight. Frustrating is they talk to me about how they need to drop 20, 30, or 100 pounds – and then head to McDonald’s for lunch. I get it – losing weight is not easy.

I am pretty athletic and knowledgable about fitness and nutrition and certainly not at the ideal weight I would like to be at. Why? Choice! When I

Continue reading From the Desk of John Rourke – September 2nd, 2015

7 survival lessons from The Walking Dead

7 Survival Lessons from The Walking Dead (1)

The Walking Dead is one of my favorite shows on television. It is fiction of course and I catch myself often saying – “Oh come on man……what about ??????” But hey – it’s entertaining. What the apocalyptic show does do fairly well is offer up situations to consider when looking at your preps.

Here are 7 survival lessons from The Walking Dead:

1. There is strength in numbers. Within a group there

Continue reading 7 survival lessons from The Walking Dead

Video: Three steps to quick fitness


Summer is coming and getting in shape is on many peoples minds. Beyond the reason of fitting in a bathing suit there are many preparedness reasons to get in shape and be fit.

Check out this video from Viking Preparedness:



Judge your fitness level….


Everyone has different capabilities and levels of fitness. Some of us are actively trying to improve ourselves and our capabilities – while others consume massive quantities of food while sitting on the couch while growing to maximum density. Health, quality of life, and living as long as possible are major reasons for my efforts in fitness. Preparedness is a certainly factor as well.

So – what is your fitness level? As stated we all have

Continue reading Judge your fitness level….

Recent fitness gains….


Over the last several weeks I have made some strides working out. Fitness is an aspect of preparedness not often discussed – unless you are a frequent visitor to Ryan’s site.

Started getting up and running in the morning. Not long distance – about a mile. Really gets the metabolism going. I continue to do Crossfit and I coach a Cardio HIIT class on Tuesday nights. I have been feeling like lifting heavy so that’s

Continue reading Recent fitness gains….

Fitness, Health….goals


Was visiting over at Ryan’s site and saw another entry where he was discussing some of his lifts and personal records(PR’s). Over the past couple years fitness has become a major part of my life. I am 44 years old and feel like I am in the best shape of my life. Getting older scares the hell out of me and I guess I approach my health like I approach preparedness – I try to

Continue reading Fitness, Health….goals

Wanna workout? No gym membership? No problem!


Being fit continues to be an aspect of preparedness that is mostly ignored. I guess it is not as cool as a “tactified” AR or a Benchmade Nimravus knife. In a survival situation the ability to perform physically (and mentally) could very well mean the difference between life and death – or maybe not. Who knows?

The vast majority of us sit in the comfort of our warmly heated homes, being transported here there via

Continue reading Wanna workout? No gym membership? No problem!

Supplements as part of your food storage program

Back in the late 80’s I was big into bodybuilding. No ‘roids here – but I tried numerous nutritional supplements trying to get that “edge” to build more muscle – faster. Back then like a typical teenager I really didn’t think about health so much as my looks. Today at almost 44, I Crossfit and run for health reasons and all the while HOPING that looking better will be a benefit as well.

Continue reading Supplements as part of your food storage program

Exercise and health….recommitted

A while back I talked about fitness, nutrition, and preparedness. Far too often people – even me sometimes – do an awful lot of talking and planning and not enough doing. Fitness is something that people always put of ’till tomorrow. It’s the “I’ll start my diet Monday” routine, while I eat like a pig all weekend. Monday comes and nothing changes.

Last year I had lost about 15 pounds at one

Continue reading Exercise and health….recommitted

Fitness and Survival

The following is another entry into the ModernSurvivalOnline Preparedness Guest Post Contest running through the end of July. Prizes include:

First Place winner will receive – The Power Pot V Thermoelecric Generator from, a Deadwood Cook Stove from Deadwood Stove Company, a Paladin Go Bag provided by, is providing the following: eGear Ready Kit 300 Survival Kit , one eGear Jolt USB Mini-Light , and an eGear 10 Day Lantern. Total value

Continue reading Fitness and Survival

Fitness and survival……..

There are tons of article written on which caliber is best for survival. Same goes for how much water you should have and which water filter is the best. Let’s throw in the countless opinions on why you should own this knife or that knife above all others. Know what I rarely hear about? Fitness as related to survival.

I am no exercise or fitness expert – but in my 43 years I have spent

Continue reading Fitness and survival……..

YouTube Video: What is crossfit?

I have been doing Crossfit for almost a year and a half. When it comes to preparing your body for the challenges of a survival situation – I think Crossfit is the absolute best method.

Many people have emailed me and asked about Crossfit. This video does a great job of explaining.



Part Two: Crossfit and Paleo……a journey into health and fitness


Part Two: Paleo Diet


Part One can be seen HERE.

Starting in my teenager years in the late 80’s all the way up to very recent I always followed a low fat, medium protein, high carb diet when trying to loose weight. I know, I know…. this goes totally against the low-carb rage that engulfed this country several years ago. When I was younger I studied nutrition and actually attended

Continue reading Part Two: Crossfit and Paleo……a journey into health and fitness

Part One: Crossfit and Paleo……a journey into health and fitness


Part One: Crossfit


In most any survival situation health and fitness are factors that are extremely important. Several years ago I read a book written by Sylvester Stallone and he made the statement that once you turn 40 – it’s decision time. He said that around the age of 40 if you don’t start taking health and fitness seriously things can go downhill quickly. Back then I agreed with him and

Continue reading Part One: Crossfit and Paleo……a journey into health and fitness

Survival Fitness…..Welcome to Crossfit


Fitness has always been something that I have thought about since being a teenager (now 41). Over the years, like many others, I have joined gyms and worked out for a few months – and then returned to a sedentary lifestyle.

A little history –

At the age of 16 I discovered bodybuilding. Reading Muscle & Fitness magazine – I was amazed at the condition that people could get into. I began

Continue reading Survival Fitness…..Welcome to Crossfit

Guest Post: The Low Carb Prepper

by James Nelson


While in many ways we prep just like everyone else. We are well armed with guns, the related skills and ammo. The Big Berkey is backed up with 40 gallons of stored water. We have various methods of cooking and heat, everything from home made stoves burning wood, rocket and wood gasification types with stored fuel, alcohol stoves of various types, and commercial stoves burning butane and propane. The

Continue reading Guest Post: The Low Carb Prepper

Guest Post: The Skinny on Preparedness

There is a joke I like to tell people about my weight. It’s my little way of saying “I’m just big boned!” I always say that in addition to storing food, I am also storing fat so that my body will have something to live off of in hard times. Now, while, it may be a cute little self-deprecating joke, what it really hides is my growing uneasiness about my weight when looked at in

Continue reading Guest Post: The Skinny on Preparedness