If you’re looking for a way to challenge yourself physically and mentally while honoring fallen servicemen and women, consider joining our gym for the Memorial Day Murph workout OR for the Ruck. Regardless of your choice you’ll push yourself to your limits just as our servicemen and women do every day.
Plus, you’ll have the opportunity to build camaraderie and community with others in our gym who share a passion for fitness and honoring the fallen. And, by participating in the Ruck/Murph, you’ll help raise awareness and funds for organizations that support veterans and their families. Don’t miss out on this chance to challenge yourself and make a difference. Join us for the Memorial Day Ruck + Murph this year.
We are partnering with Project Ruck again for 2023 for both the Ruck and the Murph workout.
All details will be emailed to registered participants.
Immediately following the ruck march, Warrior Fitness will host a “MURPH” (at Approx 9:30 am) in honor of those who made the ultimate sacrifice for this great nation. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ends with another 1-mile run. **The Murph is also a free event open to the public.
I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.)
Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes to say YMMV “Your mileage may vary”…
Eating enough?
First of all; you may not be eating enough throughout the day.
You’re eating clean. Light breakfast or smoothie or maybe nothing, salad and clean protein for lunch then more protein and veggies at dinner. Super clean and low in carbs and fats! But hey, you’re actually only eating like 1,200 calories… That’s really not enough, especially if you exercise regularly.
Let’s look at a healthy level of caloric intake for a 35 year old Female who weighs around 185 lbs and is 5’ 8” who works out 1-3 times per week. She should be eating 2,400 to 2,100 calories per day. You can use a calorie intake calculator online to get a quick look at where you should be personally. I recommend getting a decent body scan as well like an InBody scan or professional skinfold measurement by a doctor or fitness professional.
The reason for this is that if you are not eating enough calories to maintain your lifestyle you will wind up feeling hungry all the time. Which will most likely result in binge eating and/or snacking when it’s available.
Food Quality Matters
While a calorie is a unit of measure for the energy found in food. Not all calories are the same IMHO. A calorie of sugar is not made up of the same stuff as a calorie of vegetables or steak. So if you are consuming what I could call “junk” calories they will not go as far as more nutritionally dense calories. So don’t just add more calories to your daily diet, add more high quality foods as well.
Max Lugavere & Late Night Snacking
Health and science journalist, New York Times bestselling author and podcaster Max Lugavere (https://www.instagram.com/maxlugavere/) cited a recent study “which involved 16 overweight men AND women (!), skipping breakfast and eating a late night snack after dinner (~9pm), compared to eating breakfast an hour after waking and an early dinner (between 5 and 6pm) and fasting afterwards, led to higher levels of grehlin (hunger hormone), lower levels of leptin (metabolic regulator), higher subjective hunger, and a lower metabolic rate the next day.”
What we conclusions we can draw from the study is that we have a natural day/night rhythm and when we put food into our system “after hours” we can short circuit that and the resulting hunger the next morning and early afternoon can be significant enough to make us break our plans.
Fix your environment
Something else i’ve discovered about myself is that I am an opportunistic snacker. If it’s there and I can find it, I may just eat it. I have good discipline in many aspects of my life except for snacking in general. One way I combat this is by simply NOT having things to snack on in my environment. I mean, I do my own shopping so why do I even get the snacks in the first place. There’s lots of reasons I can cook up for having the snacks but they are not really true… So, don’t buy them, or throw it out. That way when the snack demon hits you, you can go looking, but they won’t be there.
We will once again honor our fallen soldiers by participating in the Memorial Day Murph as well as hosting a 5-mile and 10-mile ruck march in partnership with Project Ruck.
On Monday, May 30th, Americans across the country will remember the sacrifices made by our brave men and women who gave their lives in the service of this great country.
Project Ruck Memorial Day Ruck and Murph This is a free event and is open to the public. We encourage you to come out and support the memories of our fallen soldiers.
The ruck march will begin at Franklin Defense located at 1140 Moseley Ave. Irmo, SC. The route for the ruck is from Franklin Defense and across the Lake Murray Dam. The 5-mile ruck will end at the park at the end of the dam and the 10-mile ruck will end at Franklin Defense. All details will be emailed to registered participants.
Immediately following the ruck march, Warrior Fitness & Franklin Defense will host a “MURPH” in honor of those who made the ultimate sacrifice for this great nation. The workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 air squats, and ends with another 1-mile run. The Murph is also a free event open to the public.
Holy Heck, it’s mid-November already… this quarter is flying by. I can’t stand it. )^o^(
There are quite a few people I know who experience some level of Seasonal Depression, good news is it’s a treatable thing through sunlight and exercise. Double down on it now before it really gets cold and build up some good vibes. Let’s all go into the Thanksgiving holiday strong. Don’t skimp on your fitness the next few days.
