Supercharged By Wilderness Athlete Energy & Focus

 

In the latest episode of Pursue The Wild, Tips From The Wild, I explain why I love Wilderness Athlete Energy & Focus- from the simplest reason that in the back country we often don't have the time to boil water for coffee to the adaptogenic herbs that help your body combat stress and neuroactive compounds that are going to help your entire body feel and perform optimally. Check it out!

Supercharged By Wilderness Athlete Energy & Focus

In the latest episode of Pursue The Wild, Tips From The Wild, Kristy Titus explains why she loves Wilderness Athlete Energy & Focus- from the simplest reason that in the back country we often don't have the time to boil water for coffee to the adaptogenic herbs that help your body combat stress and neuroactive compounds that are going to help your entire body feel and perform optimally. Check it out!

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 Summer 2013

In the summer issue of Elk Hunter Magazine, Kristy's article "Hydration & Sports Drinks" she discusses how to stay hydrated on your next hunt or in the gym. Plus gives the low down on the good, the bad and the ugly about sports drinks.

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

In the Spring issue of Elk Hunter Magazine Kristy's article titled "Winning the Fight Against Fatigue" Kristy discusses the importance of consuming adequate amounts of clean, lean, hormone free wild game meat.

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


Western Hunter Magazine Summer 2014

In the Summer issue of Western Hunter Magazine Kristy's article titled "The Paleo Lifestyle" Kristy discusses exactly what is the Paleo diet, her experience with the diet and suggestions on where to start eating a diet based on the paleo lifestyle. 

Every issue features 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


Western Hunter Magazine Spring 2014

In the Spring issue of Western Hunter Magazine, Kristy's article titled "Sodium Intake on an Extended Hunt" Kristy discusses how much sodium you really need to consume and even makes some low sodium meal alternatives. 

Every issue features 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


NPC High Desert Classic- The Results

 

 

 

After over four months of hard training and clean eating, this past weekend I competed in the NPC Bill Pearl High Desert Classic Body Building and Figure Show. I am very proud to have taken 5th place in my height division. This was a very competitive class with some of the ladies having many years of hard training to their credit.
I gave my own training program more than 100% this spring packing ALL of my meals with me to every trade show and event, not skipping workouts while on the road which in some cases meant waking up at 2:00AM and staying up training in the gym as late as 11:30PM. The majority of my nights were short with only 4-5 hours of sleep in order to get everything done in my days. The hardest part of my training schedule was in the final three weeks due to the severe poison oak that I had from the waist down. Getting in my three to four hours of cardio each day was nearly unbearable.
I am most proud that I formulated my own nutrition and exercise program with excellent results. I stepped on stage at 8% body fat which I can attribute to 100% clean eating and a total of 205 HOURS of cardio and an additional 97 HOURS of weight training since January 1st.  
Below is a link to the photo gallery that has been placed on the Bodybuilding.com website:
I am thankful to be resting my body a bit after a long four month rigorous training schedule. I am staying out of the weight room for the remainder of the month but am keeping up my cardiovascular training. I have set some big goals for myself for the 2013 competition season based on how I did this year and can hardly wait to get training!

 

 

 

 

More Power & Performance for Archery Season

 


 Building Upper Body Strength for Archery Season
My dad and I decided to take up archery together 7 years ago. He had shot archery in some years past, however this was my first experience with a bow. It seemed like my goal of reaching the Oregon minimum 50 pound draw requirement for elk was going to take forever, not to mention the ability to accurately shoot distances of up to 50 yards! Having special ordered my first compound bow with a 40-50 pound range, I was determined that upon its arrival, I would easily be able to come to full draw. 
I started out shooting a youth bow set at a mere 18 pounds with a 25”draw length, aiming at a target only ten yards away. Starting with a light draw weight not only gives you an opportunity to learn where your anchor point is it also gives you an opportunity to practice how to steadily and accurately hold your bow on target. A physical injury can potentially ruin an entire archery season, so taking this process slow building upon each success one victory at a time is very important. 
When I was able to comfortably and accurately shoot targets up to 20 yards, I moved my practice sessions outside to my parents’ farm where my dad and I practiced in the evenings. Practicing outside allows you to safely continue to expand your range and poundage, while learning how to shoot in the same types of uncontrollable elements that you may encounter in the field. 
Supplementing your practice sessions with strength and cardiovascular training allows you an opportunity to expand on your physical strength, enhancing your overall in field performance. To build the strength required to draw a bow at legal weight is not difficult, but it takes a disciplined approach to the specific fitness of the muscles of the back and shoulders. 
Physical Conditioning
Nothing done in the gym is a replacement for practice with your bow. The muscles that are engaged when shooting are difficult to replicate in the gym. 
There are many exercises that will help make picking up your bow for hunting season preparation easier and more comfortable with less result in injury. 
For intense overall body conditioning, join a crossfit class 3 days per week for at least two months before hunting season starts to enhance your infield performance.
Push-Ups-
Muscles Worked:
Pectorals (Chest), Deltoids (Rounded contour of the shoulder), Forearms, Triceps and Back.
Form:
Lie chest-down with your hands at shoulder level, palms flat on the floor slightly wider than shoulder width apart, feet together and parallel to each other. Look forward rather than down at the floor. Straighten your arms as you push your body off of the floor. Try not to bend or arch your upper or lower back. Exhale as your arms straighten out. Slowly, lower your body to the floor keeping the same form.
For an easier push-up, you can lower your knees so that they rest on the floor, keeping your back straight, proceed with the exercise normally. This decreases the amount of weight and pressure on your arms.
The wider your hands are the more it works your chest, the closer the hands are, the more it works your tricepts.
Pull-Ups-
Muscles Worked:
Lats, Back, Bicepts, Forearms and Shoulders.
Form:
Begin with arms extended above the head gripping a fixed pull-up bar. Plams should be facing out. Pull the body up until the bar touches the upper chest. Then lower the body until your arms are straight.
Most gyms feature a chin up machine reducing the amount of actual body weight being lifted. You can also “kip” where your legs and back help aid in the momentum of the exercise.
Many beginners start with a negative pull-up where you are assisted to the top and you slowly descent into a straight arm position.
Seated Rows Cables or Machines-
Muscles Worked:
Lats, Bicepts, Forearms, Shoulders and Lower Back.
Cable Form:
Sit on the platform and grasp the cable attachment. Slide hips back and make sure that your knees have a slight bend to them. Start with your back slightly curled forward, then pull the cable back towards your stomach while straightening your back and pulling your shoulders together. I always imagine pinching something between my shoulder blades. Then slowly, return to the starting position.
Wide Grip Lat Pull Downs-
Muscles Worked:
Lats, Bicepts, Forearms and Shoulders.
Form:
Grab the bar as wide as possible, palms facing away from you, then sit down on the machine. Pull the bar straight down in front of you until it is even with the middle of your chest. Then return the bar to the start position. I like to feel a slight stretch at the return position to ensure that I have a full range of motion during this exercise. Repeat.
Dumbbell Lateral Raises-
Muscles Worked:
Shoulders, Lats, Trapezius and Wrists.
Form:
Grasp the dumbbells in front of your thighs, palms facing together. Bend slightly at the hips with your knees bent. With your elbows being slightly bent, raise your arms to the sides until your elbows are at shoulder height. Slowly lower the weight to the beginning position and repeat.
Seated Dumbell Shoulder Press-
Muscles Worked:
Front and Rear Deltoids, Tricepts and Bicepts.
Form:
Position one dumbbell to each side of the shoulders, palms facing out, and elbows below the wrists. Press the dumbbells so that the arms are extended above the head. Slowly, lower to the starting position and repeat.
For all of my efforts that first year, I finally reached my 50 pound 50 yard goal. Having my father at my side for many archery practice sessions, I am thankful to also have had him at my side when I took down my first self guided, public land, branch bull elk. It was truly one of the most memorable days of both of our lives. I have been blessed many incredible seasons since I began my journey of learning what really lies behind gaining, More Power and Performance for Archery Season and I am looking forward to many more to come. 

 

Hydration 101

 

 

 

Big game.big prep.always prepared.Always lethal
Climbing mountains in the most severe conditions, pushing your mind and body to the limit on a daily basis, hunting season is almost here. The only true test of our individual performance level and overall toughness comes courtesy of Mother Nature.
When pushing your limits this hunting season in the backcountry, your body can lose as much as 4% of your entire body weight in the form of sweat potentially causing severe dehydration and hyperthermia.
Proper hydration is critical before, during and after your next trip into the backcountry in maintaining normal hydration levels, circulation and natural cooling of the body. As the body sweats, your blood becomes less fluid due to water loss, subsequently causing the blood to become thicker, therefore increasing the workload of the heart, which could potentially result in a heart attack.
Proper hydration is critical in the prevention of dehydration, hyperthermia and even heart attack.
What to consider before entering the field
            Outside Temperature- The higher the outside temperatures are the more your body is going to sweat, the body’s natural cooling mechanism causing higher levels of water loss within the body that needs constant replenishment.
            Hydration Level-  If you enter the field in an already dehydrated state, you are in the great danger of suffering from severe dehydration or hyperthermia. Before your next trip into the field drink a minimum of 96 ounces or three quarts of water per inactive day and during days of high activity, double that amount or an equivalent of 192 ounces or six quarts of water per day. In the morning before you take your first steps in the morning, be sure to consume an additional 2-3 cups of water to boost your hydration level.
            Relative Humidity- When the air is saturated with moisture, the body loses its ability to naturally cool itself off by evaporating sweat efficiently therefore causing the body’s internal temperatures to potentially reach dangerous levels causing hyperthermia. Water intake is critical in humid environments.
Did you know…
If you are thirsty, your body is already in a state of dehydration.
           
Thirst can be mistaken for hunger. Mild to moderate dehydration can cause sugar and food cravings, especially in the evening, so before you pick up a snack, drink a large glass of water.
            Mild dehydration may slow your metabolic rate by as much as 3-5%
80% of people suffering from dehydration have increased back & joint pain.
           
Dehydration can cause daytime fatigue, decreased motor skills, concentration and memory retention.
Dehydration can be attributed to an increased risk of colon, breast & bladder cancer.
           
Drink comparison

Drink                                                                    Sugar                          Carbs                  Calories

 
W.A. Hydrate & Recover                                       0                                  6                      27
             
 COKE                                                  27                               27                    100

ORANGE SODA                                 34                                35                    130

 CLUB SODA                                       0                                 0                      0
                        
GATORADE                                       14                                14                    50
 G2                                                       7                                  7                      25
 POWERADE ZERO                            0                                 0                        0
 SOBE ELIXIR                                     26                                26                    100
 SOBE LEAN                                        0                                 1                     5
 APPLE JUICE                                      25                                27                    110
 FRUIT2O                                             0                                  0                      0
 MINUTE MADE LEMONADE             27                                28                    100
 CASCADE ICE                                     0                                  0                       2
 LIPTON ICE TEA                                21                                21                    80 
LIPTON UNSWEETENED ICE TEA   0                                  0                        0
             
GLACEAU VITAMIN WATER           13                                13                      50
 SNAPPLE ANTIOXIDANT WATER   12                                12                      50
 CRYSTAL CLEAR VIT WATER          0                                0                        0
 PROPEL ANTIOXIDANT WATER     2                                   2                     10
PLAIN WATER                                   0                                   0                     0
1 SUGAR CUBE= 1 PACKET OF SUGAR= 1 TEASPOON OF SUGAR =
4 GRAMS SUGAR =16 CALORIES
           
Other FACTS:
1)      One can of soda per day = additional 15 lbs per year
2)      Start drinking soda at 2 years old (1 can per day) = 250 lbs as a teen
3)      One 12 oz soda per day increases the risk of obesity by 60%
4)      Average Recommended Daily Allowance for “added sugar” (at an 1800 calorie per day intake) = 6 tsp
Wilderness Athlete hydrate & recover Benefits

By adding Wilderness Athlete Hydrate & Recover to your infield hydration system, you are not only replenishing fluid loss but also necessary electrolytes. Wilderness Athlete Hydrate & Recover provides an excellent source of electrolytes, vitamins, minerals, amino acids, and metabolic cofactors that power their way into the cells of the body.
• Amino Acids to help feed your muscles through cellular repair.
• Provides a precisely balanced mineral and electrolyte composition to replenish these vital elements and maintain peak muscle physiology
• Antioxidants to fight free radicals and improve metabolic function
• Glucosamine for repair and lubrication of hips and joints.
• Oxygen enhancers to promote optimal oxygen uptake and utilization
• B Vitamins to help sustain your body's natural energy production
• Is formulated to optimal isotonic strength for and effective hydration
• Provides a spectrum of metabolic cofactors essential for energy production
• Helps maintain tissue hydration for highest metabolic efficiency
• Supports the oxygen demands of the active body
• Delivers essential vitamins and amino acids for maximizing energy reserves such as 1000 mg of Vitamin C


  


 



 

 

 

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.