Week 30 of 52: Nutrition and Exercise

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With the assistance of Daisy Luther, editor of The Organic Prepper, we set out  to add even more information to the original web series, organize and transform it into a book that encompassed all forms of disasters – both big and small. With all of the additional information added, the title even changed toThe Prepper’s Blueprint to help readers understand that preparedness isn’t just about having a plan, it requires drawing out a blueprint to set a preparedness foundation you can build upon and rely on when the time comes.

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About the Prepper's Blueprint

The Prepper's BlueprintAcross the ages, in every survival story, a disaster of some sort plays a prominent role. Sometimes the part is played by the government, sometimes it is played by Mother Nature, and other times, the role is taken on by a random mishap. If we have learned one thing studying the history of disasters, it is this: those who are prepared have a better chance at survival than those who are not.

A crisis rarely stops with a triggering event. The aftermath can spiral, having the capacity to cripple our normal ways of life. Because of this, it's important to have a well-rounded approach to our preparedness efforts. Due to the overwhelming nature of preparedness, we have created the Prepper's Blueprint to help get you and your family ready for life's unexpected emergencies. To make a more comprehensive, easy-to-follow program, The Prepper's Blueprint has been simplified and divided up in a way to help you make sense of all the preparedness concepts and supply lists provided. We have divided the chapters into layers of preparedness.

  • Layer 1: Chapters 1-14, prepares you for those everyday disasters that have shorter-term effects: power outages, storms, injuries, and evacuations 
  • Layer 2: Chapters 15-31 help you to get ready for disasters that turn out to be much longer-lasting: economic collapse, long term power outages, and pandemics, to name a few 
  • Layer 3: Chapters 32-56 prepares you for the long haul and a complete change of lifestyle, the end of the world as we know it: providing food and water once supplies run out, security, retreat properties, and long-term plans
  • The goal of The Prepper's Blueprint is to help you find freedom through self-reliance, and ultimately, to get you and your family to a point where you can not only survive, but thrive, in a world that may be permanently altered.


    The following chapter is part of the free 52 Weeks to Preparedness web series

    Week 30 of 52: Nutrition and Exercise

    Each emergency provides us with its own set of unique challenges. One aspect of emergencies that is always present and yet one we tend to overlook is the fact that we must adapt to the physical challenges an emergency presents. Some may find themselves chopping more firewood, or scaling rooftops or bending over more while gardening, thus putting more stress on the back. In any case, if your body is not prepared to handle this influx of physical activity, you will be more susceptible to injuries and strain.

    The term “survival of the fittest” is not just a phrase someone coined to describe the evolution of organisms who best adapt to the environment. In a survival sense, those who are the fittest will have the greatest chance of surviving. Our bodies were not designed to sit stagnant at a desk for 8 hours a day. We have large muscular systems that were created to help us maintain a physical activity level. Yet, we have been conditioned to be sedentary due to our jobs, and ease of transportation. How do you think you can survive if your body is not conditioned to make it?

    Here’s another scenario, say you and your family have made the decision to bug out of the city. If you have not conditioned your body to hike with multiple pounds of gear strapped to your back, then you will a very difficult time bugging out. Lugging around extra pounds on your body on top of all the gear you have in a bug out scenario will quickly wear you out, could potentially cause an injury and even put you in harms way. Therefore, we must begin preparing the body now for those physical activities we may find ourselves in. Here are a few changes to consider:

    • You are what you eat – Make healthy snacks ahead of time to avoid binge eating. When you are ready for a more dramatic change, get rid of your weaknesses (junk food, sodas, ice cream, chips, etc) and begin incorporating more healthy meals into your diet. To learn more about healthy eating habits, click here.
    • Drink lots of water. We all know that water helps your body and organs function properly, so start drinking more water. It really does a body good.
    • Bring on the protein. Adding more protein into your diet helps rebuild muscles that are torn from exercising. It also provides with more energy.
    • Strengthen your muscles, especially those in your back by stretching exercises such as yoga. Cardiovascular activities are also a great way to strengthen muscle groups and lose the extra pounds.
    • Stretch regularly – Stretching promotes blood circulation, strengthens and elongates muscles. Stretching before any type of activity can assist in preventing injuries from occurring.
    • Create muscle memory. Any activity you believe you will be doing in an emergency situation, begin practicing in order to develop muscle memory. You want your body to be able to fall back on what it knows and what it is used to doing when an emergency occurs. This “second nature” response is very beneficial in an emergency situation.
    • Take your vitamins. Vitamins have a beneficial effect on the body and also help build stronger muscles as well as assist in building the immune system.
    • Stop the bad habits. Make a commitment today to stop consuming anything that is harmful including alcohol, tobacco products, and harmful drugs and substances. You do not want to be dealing with withdrawl symptoms during an emergency.

    Personally speaking, I dusted off my elliptical machine last year and began incorporating an exercise program into my daily life. My goal was to prepare my body physically for working outdoors. When I began, I could barely do 20 minutes at the lowest setting. The more I continued, the easier it got and I have worked myself up to 45 minutes/ 2-3 times a week. I have also included doing yoga to further strengthen my muscles. What I did not realize is the largest change I noticed wasn’t the sweat equity, but I became more aware of what my body needed. Another great reward was the increased energy that I had. With three kids, a busy lifestyle and my homesteading hobbies, I needed all the energy I could get; and spending time on the elliptical gave me that much needed energy boost.

    What you may find after incorporating physical exercise and stretching is that not only will you begin a physical transformation, but your mind and spirit will transform as a result of making healthier choices. Being physically well is realistic and a very important aspect of preparedness. Peter Holy, CEO of 123 Feel Better Company suggests that, “A physically healthy person is someone who strives to do all that they can to maintain their body at the optimum level of functioning both in times of sickness and good health…Total health reaches far beyond Physical Wellness, but adequate Physical Wellness provides a good foundation for a whole and complete life.”

    Action Items:

    1. Start an exercise routine and make a commitment to do at least 10 minutes a day of physical activities and gradually build up when your body gets used to the workout.
    2. Begin a daily vitamin regimen.
    3. Plan healthy meals before you go grocery shopping and stock up on healthy snacks such as fruits, vegetables, seeds and nuts, trail mixes, eggs, yogurt, etc.
    4. Always stretch your muscles before doing any type of physical activity.

    Preps to Buy:

    • Speak with a wellness advisor or physician about what your physical exercise plans are and short/long-term goals. See if they can give you any pointers.
    • Buy any exercise equipment needed for your exercise regimen.
    • Begin purchasing foods that will enhance your health. Some super foods to consider can be viewed here.
    • If you plan on hiking outdoors, consider a good pair of hiking boots. More information can be viewed here.

    The Prepper's Blueprint

    Tess Pennington is the author of The Prepper’s Blueprint, a comprehensive guide that uses real-life scenarios to help you prepare for any disaster. Because a crisis rarely stops with a triggering event the aftermath can spiral, having the capacity to cripple our normal ways of life. The well-rounded, multi-layered approach outlined in the Blueprint helps you make sense of a wide array of preparedness concepts through easily digestible action items and supply lists.

    Tess is also the author of the highly rated Prepper’s Cookbook, which helps you to create a plan for stocking, organizing and maintaining a proper emergency food supply and includes over 300 recipes for nutritious, delicious, life-saving meals. 

    Visit her web site at ReadyNutrition.com for an extensive compilation of free information on preparedness, homesteading, and healthy living.

    This information has been made available by Ready Nutrition

    Originally published January 6th, 2012
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