The Power of 3

Do you want to change your life?

Try this for 90 days:

Ruck 3-times per week.
Strength train 3-times per week.
Eat 1 gram of protein per pound of your target bodyweight* (per day).

Simple, but not easy.

Rucking:

Aim for 3,000-4,000 steps per Ruck as a minimum.
You could also do:
1 short & heavy day.
1 fast & light day.
1 long day with an appropriate weight for you.

I'd encourage you to Ruck as much as you can.
Even if it's with 5-10 pounds it still makes a difference.

You could also aim to keep your daily step count where each week you average 1/3 of your steps while Rucking.

For me - 10,000 steps is about 4-5 miles depending on the terrain and weight.

If you average 10,000 steps per day and Ruck 1/3 of those steps, that would add up to ~11.6 miles Rucked each week.

This is significant.

Strength Training:

These could be bodyweight sessions, resistance bands, dumbbells, kettlebells, barbells, rocks, logs...anything that provides resistance.

Aim for 3 full-body sessions that include the following movement patters:

Squat
Hinge
Rotation/anti-rotation
Horizontal push

Horizontal push
Vertical push
Vertical pull

You don't have to lift heavy, but you do need to challenge yourself.

One tactic is to use 'reps in reserve' (RIR).

Do enough reps so it feels like you could only do 2-3 more reps after you stop.

If you're doing more than 20 reps you probably need to make the exercise harder.

If the last time you played a competitive sport was in grade school I promise that you are much stronger than you think.

Learn to love the magic of the struggle as a micro-dose of glory lies just on the other side of every hard rep.

Nutrition:

I think protein is still a highly undervalued macronutrient by people 40+ (which is an age bracket I will enter next year

Aim for .8-1 gram per pound of your target bodyweight.

I added the asterisk* above because weight is not always the best metric to measure.

When I was a full time trainer and coach there were many people whose weight didn't change much (and some that even gained weight) after several months of training.

I swear they were getting fitter...but there was sometimes frustration when they stood on the scale.

However, if they looked in the mirror their body composition had completely transformed.

At wild gym we've always believed in experiences over appearances.

And it's often a feature that when you are able to do more, eat clean, and stay consistent that 'appearances' tend to take care of themselves.

As a parent with two rapidly growing kids, a small business, and a long list of personal ambitions I get that during 'the holidays' time can be hard to 'find'.

However - I don't think it's about lowering the bar as much as it's about keeping things super simple.

We're creatures of habit and the simpler the habit - the more likely it is to be done consistently.

Keep it simple and remember that something is better than nothing.

“Simplicity is the ultimate sophistication.”
— Leonardo da Vinci

Much love!
-Dan, wild gym founder

The Power of 3

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