Keep yourself fit: Physical fitness


scientist reveal exercises that will make you live longer

Physical fitness is a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.

Daily 7 fitness tools

The Marine Corps Daily 7 exercises are a set of calisthenic exercises once used by the Marine Corps as part of the physical training (PT) program.

A fitness program improves a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training.

The Combat Fitness Test:

  • an 880-yard “Movement to Contact” run in boots and utility pants.
  • two minutes of lifting a 30-pound ammo can over the head, earning 1–2 points for each number done in the time limit.
  • the “Maneuver Under Fire” drill is part obstacle course, part conditioning, and part combat test:
    • 10-yard sprint
    • 15-yard crawl (low then high crawl)
    • hauling a simulated casualty using two different carries: drag and fireman’s carry over 75 yards zigzaging through cones
    • sprint while carrying two 30-pound ammo cans over 75 yards through the same cones
    • 5 pushups and a sprint with the ammo cans to the finish line

Fitness Test

Peace through Strength: How to defend, combat arts


Combat in warfare involves two or more opposing combatants, usually fighting for nations at war.
Warfare falls under the laws of war
which govern its purposes and conduct, and protect the rights of people participating or not participating in active hostilities.
Combat may be armed (using weapons) or unarmed (not using weapons).
Hand-to-hand combat melee is combat at very close range, attacking the opponent with the body striking, kicking, strangling, etc
and/or with a melee weapon
knives, swords, battons, etc, as opposed to a ranged weapon.

Modern laws of war address declarations of war, acceptance of surrender and the treatment of prisoners of war; military necessity, along with distinction and proportionality; and the prohibition of certain weapons that may cause unnecessary suffering.

Education: What is alcohol?


Research suggest that animals evolved the ability to metabolize the alcohol present in fermented fruit to adapt to the changing climate 10 million years ago.

Ethanol is a 2-carbon alcohol. Its molecular formula is CH3CH2OH.

Ethanol is a central nervous system depressant and has significant psychoactive effects in sublethal doses.

Ethanol is considered a psychoactive drug.

1st Principles: What is Prevention?

published by: Alec One

What is the purpose of Renegade health:

  • ​Prevention focused. 
  • Building a culture who thinks about prevention.
  • Prevention​ is something done at the level of the indivdual. 

What is social isolation?

  • The most common illness in America is “isolation.”

What is emotional pain?

  • Emotional pain is an important factor in driving emotional well being.  

How can you proactively cultivate emotional well being?

  • Connect with others socially.
  • Do sh*t together that is fun.

What is social Isolation?

Science already shown ways to prevent social isolation. 

Deploy community building apps for health and wellness:

Connect with others to help build the well being and the ultimate health of the group or community. 

We have the power to heal based on the power to connect. 

If love and compassion are our oldest medicines; then everyone has the ability to prescribe and help. (Inspired by US Surgeon General Dr Vivek H Murthy)