The Rich Outdoors Podcast

Kristy Titus on hunting fitness, nutrition and calling elk.

This week I chatted with Cody Rich with The Rich Outdoors Podcast. Here is what Rich had to say about our interview:

Kristy is an elk hunting nut like the rest of us as a part of the Rocky Mountain Elk Foundation's Team Elk, a big supporter of Wounded Warrior Outdoors among many other accolades. On top of all that is a certified clinical sports nutritionist and has competed in the NPC figure division. Needless to say, Kristy knows a thing or two about fitness, nutrition and calling in big bulls. In this episode, we cover fitness for hunters, best nutrition for hunting, elk calling and early season tactics. 

 

North American Hunter- Back Country Food For Thought

Backcountry Food For Thought Hunting season is just around the corner, and now is the time to finalize the touches on gear preparation.

Anyone heading to the mountains this year to pursue elk? Backcountry hunts can break you down physically, so it’s extremely important to pack high-quality, whole natural foods to recharge and refuel your body. Consuming a balanced meal every 3-4 hours consisting of carbohydrates, complete protein and fat at every meal throughout the day ensures more energy, quicker recovery times and more efficient use of stored body fat as a fuel source.

Below you will find some ideas for lightweight, quick and nutritious foods that will help fuel your next back country adventure.

Continue Reading...

Wilderness Athlete Community


We are excited to introduct the all new- Wilderness Athlete Community

The new Wilderness Athlete Community will be the ideal place for our community to share, ask, questions, solve problems and help each other to experience the most epic of outdoor adventures. 

Whats on the forum?

Nutrition & Fitness-

Home of all things nutrition and fitness for the Wilderness Athlete. Post recipes, share advice for maintaining motivation, and suggestions on how to successfully reach your daily activity level goals. 

Ask Coach Paulsen-

The only stupid question is the one that doesn't get asked. Let's all benefit by picking the brain of Mark Paulsen, a man with unique experience and knowledge of the sports nutrition world. Coach Mark Paulsen has been training collegiate athletes and developing solutions for Outdoor Performance Nutrition for over 20 years. 

Outdoor Performance-

How, why and what we do to optimize our performance in the wilderness. Everything from kettlebells and lunges to gear tips and backcountry food choices that help us succeed. 

28 Day Challenge-

There is strength in numbers. Sharing our secrets for success and struggles along the way will elevate our results on day 28. 

We would like to invite you to join and help us grow our team. 

This week, sign up for an account on the new forum and get access to a special 15% discount code to use on our online store. 

                                                             - The Wilderness Athlete Team


Continue to the Wilderness Athlete Community...


Western Hunter Magazine- Summer 2015

In the Summer 2015 Issue of Western Hunter Magazine, I write about finding balance to fuel your body for optimal performance. Below is a pre-view of her article, but also found below is a pre-view of an article authored by a good friend of mine, Rick Carone of Sheep Shape TV. 

I hope that after reading these pre-views, that you will subscribe to Western Hunter Magazine if you are not already a subscriber. CLICK HERE TO SUBSCRIBE NOW.

Feed The Machine

As With Life, Balance Is Key

Fueling our body for optimal performance is sometimes easier said than done. Bottom line, in order for us to grow muscle while losing body fat, we have to eat properly. The difference between achieving our health fitness goals and falling short can be as simple as the prey we seek on our hunts; clean, lean, complete protein.

Optimal protein intake is going to vary from person to person based on a myriad of variables such as age, lean body mass, activity level, etc. Ideally, you consume enough protein to repair and rebuild tissue. The National Research Council RDA (Recommended Dietary Allowance) for maintenance under normal conditions has been established that adults should consume .8 grams of complete protein for every kg. of body weight per day. The general guideline that I use is 1 - 1.5 grams of complete protein for each pound of body weight per day. 

Mom & Dad's Ram

By Rick Carone:

Life has ups and downs; the trick is to seize the moment. We sometimes take for granted the beauty of a sunrise; the echo of Canada geese; or the crunching leaves from a whitetail buck on the frost-lined forest floor. Sometimes we do this because we're in a rush to get to work, attend and event, or even to catch up on our favorite TV show. Sadly, more often than not, it takes a life-changing event to truly open our eyes, ears, heart and soul to what truly matters.

"Upon waking up, I knew something was wrong...My family was crying and I received the news no one want to hear..."

Why Subscribe to Western Hunter Magazine? 

Being fit enough to hike the mountains and pack out your game is critical. This topic is under-appreciated and under-appreciated. We talk about fitness tips, strategies, and the mental side of getting tough. Kristy Titus will help you to  take care of your body and improving your overall health. This isn’t just about hunting; this is about quality of life!

Being in shape and feeling vigorous is key to being an efficient and effective hunter. Professional trainers Mark Paulsen and Kristy Titus teach you exercise and fitness techniques, how to eat better, and how to pack meals for mountain hunting.

Gear is one of the most critical subjects in all of western hunting, and Western Hunter Magazine brings detailed write-ups and reviews in each and every issue. Backpacks, boots, optics, ammo, clothing and more. We only review and focus on product we believe in.

Western Hunter Magazine- Spring 2015

Abs Are Made In The Kitchen

-Meal Planning For A Leaner, Harder, Healthier Physique

Your fitenss goals have been set and this is your year to take on the mountain with a healthier, leaner, hardery physique than ever before. In order to achieve your goals, you have to become stronger than your excuses, and learn to manage your time. Now is the time to create a system that will keep you on track and eating clean throughout the week. 

Meal planning will help you stick to and maintain a diet that is filled with whole natural foods that maximize your energy levels while promoting fat burning and muscle development.

Why Subscribe to Western Hunter Magazine? 

Being fit enough to hike the mountains and pack out your game is critical. This topic is under-appreciated and under-appreciated. We talk about fitness tips, strategies, and the mental side of getting tough. Kristy Titus will help you to  take care of your body and improving your overall health. This isn’t just about hunting; this is about quality of life!

Being in shape and feeling vigorous is key to being an efficient and effective hunter. Professional trainers Mark Paulsen and Kristy Titus teach you exercise and fitness techniques, how to eat better, and how to pack meals for mountain hunting.

Gear is one of the most critical subjects in all of western hunting, and Western Hunter Magazine brings detailed write-ups and reviews in each and every issue. Backpacks, boots, optics, ammo, clothing and more. We only review and focus on product we believe in.

Subscribe HERE


Elk Hunter Magazine Spring 2015

The Foundation

Now Is The Best Time To Begin, Or Start Again

 

In the Spring, 2015 issue of EHM, Kristy discusses how the power of a positive mental attitude, proper planning, suppliments, hydration and a few nutrition tips can help you begin or start again on your road to improved health fitness. 

Elk Fit and Hunters Nutrition- Being fit enough to hike the mountains and pack out your game is critical. This topic is under-appreciated and under-appreciated. We talk about fitness tips, strategies, and the mental side of getting tough. Kristy Titus shares insight to taking care of your body and improving your overall health. This isn’t just about hunting; this is about quality of life!

Click HERE to subscribe to Elk Hunter Magazine. 

North American Hunter- Winter 2014

 

Hunting Calories During The Offseason

Targeting your heart rate will allow you to more accurately target more fat, and a lean hunter can go farther and hunt harder.

In the Winter 2014 issue of North American Hunter Magazine, my latest article discusses how you as a hunter can cover more miles and increase your hunting opportunities with cardiovascular training. A stronger heart and lungs allow you to travel farther-faster-and leave you with shorter recovery times, which equates to more sets and calling more predators.

Click HERE to subscribe to North American Hunter. 

 

 

Western Hunter Magazine Winter 2014

The winter has arrived and as I write this, I look out my window at over two feet of snow. Already, I am looking forward to the fall of 2015. Fortunately, there are many hunts and opportunities to get out on the mountain before then. 

The magazines that I subscribe to accumulate most of the year and I take the time to sit down and read them during these short days, dreaming about the hunt. Western Hunter Winter issue just landed in my mail box and inside there is some great articles. South Cox wrote an article that I found very interesting on satellite communication and texting while on the mountain. Looks like with his tips, I need to upgrade my technical or lack thereof equipment.

Chris Denham's Gear Product Highlight of the new Swarovski STR 80 Spotting scope has me drooling for one! My shooting schools next year will be so much more amazing with this scope. No more will I have to look through my rifle scope to act as spotter for my shooting buddies. The scope will allow me to be over my shooter and better watch bullet trace for better calls. 

My editorial Hunters Nutrition, featured a little run down on what to look for when buying a protein powder. 

If you don't subscribe to Western Hunter and Elk Hunter Magazines, you should. Inside, you will find a lot of great information that will make your 2015 season more enjoyable and hopefully more successful all while passing the short days and long winter nights by. 

Click HERE to subscribe. 

Elk Hunter Magazine- Winter 2014

 

 

Good health is the starting point to all of our outdoor adventures. Our bodies are the vehicles we use to climb to the mountaintop in search of that trophy of a lifetime. In the Winter issue of Elk Hunter Magazine's Hunters Nutrition, Kristy discusses the pitfalls of low carbohydrate diets. 

In every issue of Elk Hunter Magazine you will find extensive and frequent reviews of a wide range of products from optics to boots, rifles to bows, and much more. 

Elk Fit and Hunters Nutrition- Being fit enough to hike the mountains and pack out your game is critical. This topic is under-appreciated and under-appreciated. We talk about fitness tips, strategies, and the mental side of getting tough. Dan Staton and Kristy Titus are a formidable team in taking care of your body and improving your overall health. This isn’t just about hunting; this is about quality of life!

Click HERE to subscribe. 


Western Hunter Magazine Fall 2014

There is no finish line, healthy eating is a lifestyle. The foods that you choose to fuel your body can make or break your next dream hunt; begin making the choices today that will take you to the top.

In the fall issue of Western Hunter Magazine, Kristy talks about how to be mindful of your food choices, your meal frequency, calories consumed within each meal and nutrient ratios per meal should be part of your daily routine.

Within every issue you will find helpful gear reviews, tactics, information and more from our experienced team of editors including: Ryan Hatfield, Nate Simmons, Mike Duplan, Roy Grace, Bryan Martin, Chris Denham, Kristy Titus, Tony Bynum, Andrew Chamberlain and Remi Warren.

Click here to subscribe. 

 

Elk Hunter Magazine Fall 2014

Hunting season has arrived, with early mornings, late nights, and days filled with trekking mountains. Fueling your body with the highest quality, whole natural, fresh food is going to help keep you at your best. 

In the Fall issue of Elk Hunter Magazine, Kristy talks about "Keeping It Fresh On The Trail" giving tips for dehydrating fresh foods at home which will keep food quality on your hunt at the highest level possible  while having the longevity to last through hunting season without going bad. 

Inside every issue of EHM~

Being fit enough to hike the mountains and pack out your game is critical. This topic is under-appreciated and under-appreciated. We talk about fitness tips, strategies, and the mental side of getting tough. Dan Staton and Kristy Titus are a formidable team in taking care of your body and improving your overall health. This isn’t just about hunting; this is about quality of life!

Elk Hunter Magazine does extensive and frequent reviews of a wide range of products that every serious elk hunter should be using. From optics to boots to bowhunting equipment, you’ll read about it in every issue.

CLICK HERE TO SUBSCRIBE


Elk Hunter Magazine Summer 2014

In the Summer issue of Elk Hunter Magazine, in Kristy's article titled "Does Sugar & Spice Make Everything Nice?" she discusses how to navigate sugar at home and on the mountain giving the basics on label reading and how to reduce sugar.

Elk Hunter Magazine does extensive and frequent reviews of a wide range of products that every serious elk hunter should be using. From optics to boots to bowhunting equipment, you’ll read about it in every issue.

CLICK HERE TO SUBSCRIBE


Elk Hunter Magazine Spring 2014

In the Spring issue of Elk Hunter Magazine in Kristy's article titled "Wired for Struggle" she discusses the fact that in order to be fit, lean and healthy one must be willing to struggle and what that means exactly.

Elk Hunter Magazine does extensive and frequent reviews of a wide range of products that every serious elk hunter should be using. From optics to boots to bowhunting equipment, you’ll read about it in every issue.

CLICK HERE TO SUBSCRIBE


Elk Hunter Magazine Winter 2013

In the Winter issue of Elk Hunter Magazine in Kristy's article titled "Do It All" she discusses making the most of yourself in your attitude, avoiding stress, getting enough sleep, exercising, eating right and taking vitamins.

Elk Hunter Magazine does extensive and frequent reviews of a wide range of products that every serious elk hunter should be using. From optics to boots to bowhunting equipment, you’ll read about it in every issue.

CLICK HERE TO SUBSCRIBE


Elk Hunter Magazine Fall 2013

In the Fall issue of Elk Hunter Magazine, Kristy's article titled "Meals for an Extended Hunt" she discusses quick, easy, lightweight meal options for backpack hunts. 

Elk Hunter Magazine does extensive and frequent reviews of a wide range of products that every serious elk hunter should be using. From optics to boots to bowhunting equipment, you’ll read about it in every issue.

CLICK HERE TO SUBSCRIBE

Elk Hunter Magazine Spring 2013

                                                                              Welcome to Elk

Hunter Magazine

Elk Hunter Magazine is THE magazine for the hunter passionate about elk hunting.

In the Spring 2013 issue my article is titled Winning the Fight Against Fatigue and how lean meat is the building block of energy and recovery.

Click here to subscribe.

Fuel for the Extreme

 

 

 Nutrition for health, fitness & performance
What energizes your mind and body day in and day out? Whether you are climbing the steepest mountains in the roughest, toughest terrain in the world, pushing through the last mile of your run, finishing your last set in the gym, or finding the energy to cook dinner for your family; your body needs fuel for the extreme. Optimizing your health, fitness and performance starts with the fuel you provide your body; there is nothing more powerful than optimal nutrition and hard training.
I have prepared some general guidelines and tips to help you achieve higher energy and performance levels from the fuel you feed your body.
General tips
  • Drink 3-6 Liters (96-192 Ounces) of water per day.
  • Eat within an hour of waking, then every 3 1/2 - 4 hours after, up until 2 hours before bed.
  • Eat two (2) meals with fresh fruit and two (2) meals with vegetables every day.
  • Do not have more than a third of your meals per day as a meal substitute (protein shakes, meal replacement shakes, bars). Use shakes and bars only as needed for convenience in order to maintain the eating pattern of a meal every 3 1/2 - 4 hours.
Jim Brennan enjoying a Wilderness Athlete Performance bar.
                      Recommended Bars
                                    WildernessAthlete Performance Bars
                                    Think Thin (Trader Joe’s)
                                    Power Bar (Protein Plus)
                                    Balance Gold CarbWell
                                    Twisted
                                    AdvantEdge
                                    Myoplex Light
                                    Kristy's Home Made Protein Bar Recipes
                      
                     Recommended Meal Replacement
                                    Wilderness Athlete Meal Replacement & Recovery Shake
                                    Muscle Milk Light
                                    Muscle Milk
                                    Extreme
                                    Oh Yeah!
                                    Pure Pros
                      
                     Recommended Protein Powder
                                    Wilderness Athlete Protein Plus
                                    Premier Protein (Costco)
                                    MetRx Protein

                                                            EggWhite Protein Powder

 

 

There are three nutrients that directly provide the fuel our bodies require to function. These fuel sources are Protein, Carbohydrates and Fat. Below I am going to break down these three fuel sources into three classifications; Class 1 foods are the least refined and processed, whereas Class 3 foods are highly refined and typically contain large amounts of food chemicals and additives. Class 2 foods fall in between these two groups. 
Try eating most of the food (fuel) you consume out of the Class 1 group, a few foods out of the Class 2 group, and try to avoid eating out of the Class 3 group as much as possible.
Protein
Class 1                                              class 2                                              class 3
Chicken Breast                                     Milk                                                     Protein Bars
Lean Red Meat                                    Cheese                                                 Protein Powders
Fish                                                      Yogurt                                                 Liquid Protein
Eggs
Turkey
Carbohydrates
Class 1                                              class 2                                              class 3
Potatoes                                               Bagels                                                  Fat Free Cookies
Whole Grain Rice                                 White Rice                                           Fat Free Cakes
Yams                                                    Muffins                                                Fat Free Icecream
Hot Cerials                                            Breads                                                Fat Free Candy
Fresh Fruit                                             Pasta                                                   Cold Cerials
Fresh Vegetables                                  Crackers                                               Pancakes/Waffles
Fats
Class 1                                              class 2                                              class 3
Seeds                                                   Nut Butters                                          Butter
Nuts                                                     Vegetable Oils                                     Cream
Grains                                                  Wheat Germ/Oil                                   Sour Cream
Legumes                                               Trail Mix                                              Lard
Avocado                                                                                                          Mayonnaise
                                                                                                                        Salad Dressing
Free Foods 
Use your free food list as needed, but pay attention to the free foods that have a limit of 2 per day.
Condiments:              Vegetables:               Free w/ a limit of 2 per day:
Balsamic Vinegar                    Alfalfa Sprouts                         Apple Butter (2 Tbsp)
Butter Buds                              Asparagus                               Light Dressings (2 Tbsp)
Coffee/ Tea (black)                  Bamboo Shoots                       Fat Free Dressings (6 Tbsp)
Crystal Light                            Bean Sprouts                            Wishbone Spray dressings
Diet Soda                                 Broccoli                                   Sugar Free Jam  (2 Tbsp)
Club Soda                                Cabbage                                   Fat Free Sour Cream (2 Tbsp)
Seltzer Water                           Cauliflower                               Sugar Free Hot Chocolate Mix (1pkt)
Cooking Spray                         Celery                                      Sugar Free Pancake Syrup  (4Tbsp)
Ketchup                                   Cucumber                                Sugar Free Jell-O (1 serving)   
Mustard                                   Lettuce/ Spinach                       Sugar Free Popsicles (1)
Fat Free Mayo                         White Mushrooms                    Sugar Free Fudge cycles
Salsa                                       Onions                                       Fudge cycle Brand (1 bar)
Spices                                      Bell Peppers                              Healthy Choice (1/2  bar)
Extracts                                   Dill Pickles
Soy Sauce                               Radish            
Sugar Substitutes                     Tomato
Worcestershire Sauce             Zucchini
 
Fuel your body for the extreme; by training hard and eating whole natural food, you will increase your performance, health, accelerate weight loss & muscle gain, and increase your endurance.  



 

British Columbia Black Bear Hunt- Gear List

Three weeks in the backcountry of Canada in pursuit of black bears is a lot of consecutive days in the field. To be sure that I am ready for all that Mother Nature throws at me, I have a very specific list of items that I am sure to bring along. Now keep in mind that I am driving to Canada with virtually unlimited space in my vehicle to store items that I will not be packing in with.  This list will vary depending on where I am going but this is a great place to start.
Under Armour Clothing:
UA Socks
UA Base Layer Tops & Pants; 1.0, 2.0, 3.0 or 4.0 depending on weather and hunting conditions
UA Evo Hoody
UA Evo Henley
UA Evo Pant
UA Zip Up Hoody
UA Quest Jacket & Pant
UA Gators
UA Gloves Insulated & Un-Insulated
UA Beanie
UA Baseball Hat
 
UA Speed Freek Boots
Swarovski Optik:
Swarovski Binoculars w/ Carrying Case, Cover & Bino Harness
Swarovski Spotting Scope w/ Camera Attachment
Swarovski Range Finder
Tri-Pod
Lens Wipes or Cleaner
Rifle:
Remington Model 700 300 Win Mag w/ Sling
Swarovski Rifle Scope
Nosler Custom Trophy Grade 180 Grain AccuBond Ammunition
*Shooting Sticks
*Rest
*Shoot & See Targets
*Ear Protection
Bow:
Elite Hunter 26” draw, 51#
Victory VAP Arrows
Shuttle T-Lock 100 Grain Brodhead’s
Ripcord Arrow Rest
Spot-Hogg Sight
Tight Spot Quiver
2 Releases
Allen Wrench
String Wax
*Target
General Gear:
Flashlight & Headlamp
*Lantern w/ extra Mantles
Roll TP in Zip lock Bag
Eberlestock X1A1 Backpack with Hydration System
*Thermos
Baby Wipes Un-Scented
*Un-Scented Laundry Soap
Butt Cushion
Game Bags
Sleeping Bag
GPS
Garbage Bags
Small First Aid Kit
 Mole Skin
Basic Medicine such as Aleve, Neosporin, Imodium, Throat Lozenges
Mosquito Repellant
Bear Spray
Wind Checker
Camera
Calls
Extra Batteries
Tags
Cloth Tape Measure
Flagging Tape
Nutrition:
Wilderness Athlete Performance Bars
Wilderness Athlete Energy Gel
Wilderness Athlete Protein Plus
Wilderness Athlete Energy & Focus Drink Formula
Mixed Nuts
Jerky
Low Fat or Wild Game Pepperoni
Water or filter
Horse Tack:
This basic horse tack list is based off of my outfitter providing most of the needed equipment. 
Saddle/Blanket
Saddle Bag
Decker Pack Saddle with Sling Ropes
Canvas Manties with Rope
Spurs
Bow & Gun Scabbard
*Truck Equipment:
*400 Watt Inverter
*Power Strip
*Items that I use upon arrival buy may or may not pack into the backcountry