As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates humans will specifically adapt to the demands consistently placed upon them.

The body’s ability to physiologically adapt and maximize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

September Daily Challenge: 360 Plank

Every minute on the minute (EMOM) for five minutes:

• One-minute standard plank

• One-minute right side plank

• One-minute reverse plank

• One-minute left side plank

• One-minute standard plank

Do your best not to let anything but your hands and feet touch the ground until the end of the challenge.

Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.

Subscribe now

Mental Toughness Through Physical Challenge

When you’re short on time, one of the best ways to stress-test your mind, body, and spirit is through an isometric hold like the plank. Minimal skill necessary. Just an uncomfortable position you need to maintain for a determined time.

The problem with only doing standard planks, however, is the same problem many experience when only focusing on abdominal exercises when training the core. Neglecting the lateral and posterior chain muscles will eventually cause imbalances that limit performance potential while increasing risk of pain or injury.

Insert this month’s challenge. A prolonged plank broken up with transitions to the side and reverse positions allowing for the core to be tested in all directions.

There will be moments your body shakes and your mind encourages you to break. Great time to practice cultivating peace despite discomfort. You can maintain control of your breathing and perspective as you work through and overcome the waves of stress that will inevitably hit you in a short amount of time. Stress is not linear. You can endure and realize you’re capable of much more than the limits you place upon yourself.

The goal behind this month’s daily challenge is to enhance entire core strength and muscular endurance while testing the mind and soul.

Make sure you watch the technique video below to learn about modifications so you can start at a manageable level based on your experience and current ability.

The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.

Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Standard Plank

Standard planks strengthen the abdominal muscles and shoulder stabilizers while improving trunk stability, postural control, and muscular endurance.

Position Details:

• Position yourself facedown on the floor with your legs straight

• Place your hands directly under your shoulders and then push up into the standard plank position

• Feet can be side-by-side or shoulder-width apart

• Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold

Modifications:

• Low Knees Plank – Place your knees on ground to use as support. The further away your knees are from your hands, the more challenging the modification becomes.

• Incline/Elevated Plank – Place your extended hands on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.

Side Plank

Side planks strengthen the obliques, shoulder stabilizers, and lateral core muscles while improving trunk stability, balance, postural control, and muscular endurance.

Position Details:

• Position yourself on your side with your legs straight

• Place your supporting hand directly under your shoulder with your arm extended and then lift your hips off the ground to enter the side plank position

• Feet can be stacked or staggered for additional stability

• Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold

Modifications:

• Side Knees Plank – Bend either your bottom knee or both and use as support on the ground.

• Incline/Elevated Side Plank – Place your supporting hand on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.

Reverse Plank

Reverse planks strengthen the lower posterior chain muscles and shoulder stabilizers, while improving trunk stability, postural control, and muscular endurance.

Position Details:

• Sit upright on the floor with your legs extended

• Lean back and place your extended hands on the floor to support your upper body while maintaining good posture as you lift your hips off the ground into the reverse plank position

• Maintain steady breathing, brace your core and glute muscles, and keep your head, neck, torso, and legs aligned in a straight line throughout the hold

Modifications:

• Low Hips Reverse Plank – Let your hips slightly drop so your calves can partially support your weight on the ground. Continue to engage your core and glutes as you raise your hips as high as you comfortably can in this modified position.

• Incline/Elevated Reverse Plank – Place your supporting hands on a couch, bench, or any other elevated surface to reduce the amount of body weight being supported.

Progression Guide

For beginners:

• Complete using incline or low knees modifications

• Reduce the time in each position

• Take short breaks throughout holds or between transitions

• Progressively increase difficulty until you are able to complete the entire workout unmodified and unbroken

For intermediate/advanced:

If you can complete the challenge unmodified and unbroken:

• Increase duration of holds (two minutes per position is elite)

• Wear weight

• Add in dynamic movements like around the world for standard/reverse plank or twisting reach-under with side plank

As always, compete with yourself yesterday.

Quality of form is more important than quantity of reps. Become comfortable with the technique first, then increase your volume.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the moments you see what you’re made of.

These are the days that change you.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of September, if you consistently complete this challenge regardless of modifications, you’ll improve your core, mind, and spiritual strength and endurance.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

*Special Offer*

Join our community and earn a one-month paid subscription to Resilient Mental State:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your one month paid subscription, share your story at the end of September:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

He recently published two books, Barbell Ronin and Conjugate for Old People (and Recovering Meatheads). Barbell Ronin focuses on the mindset and philosophy behind training. In a world full of noise, influencers, and endless information, Scott emphasizes brilliance in the basics to become the best version of yourself. Conjugate for Old People then explores the skillsets and practical methods to consistently apply the proven concepts he learned at Westside Barbell.

I’ve never met anyone who is able to write and speak on progressively variable training as well as Scott. His Substack, Strength and Health, is a goldmine for fitness knowledge. He has a recent series titled “Fix the Limiter, Build the Lift,” which can help anyone determine the weakest link in their strength and then provides movements to improve it. He takes it a step further through his online coaching platform he runs in conjunction with his gym Extreme Performance Training Systems.

Whether you’re a beginner, advanced, or aging athlete, Scott’s wisdom will add incredible value in the gym and life.

Scott’s Substack: Strength and Health

Scott’s Website: Extreme Performance Training Systems

Book Link: Barbell Ronin

Book Link: Conjugate for Old People (and Recovering Meatheads)

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress. The same principle that strengthens muscles also strengthens discipline, confidence, and resilience.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits being secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

August Daily Challenge: Lower Leg Level Up

• One-minute deep squat hold

• 100 calf raises

• 100 toe raises

• One-minute toe walk

• One-minute heel walk

Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.

Subscribe now

Lower Leg Work

Your lower legs are the foundation of nearly every movement you perform. They absorb force, stabilize the body, and transfer power between the ground and whatever you’re trying to do. Training strength and mobility in the lower legs can directly improve your ability to run, jump, change direction, balance, and tolerate repetitive impact. Whether you’re running, jumping, lifting, hiking, playing sports, or simply moving through daily life, the lower legs are constantly working.

The goal behind this month’s daily challenge is to enhance lower leg strength and ankle mobility. Adaptations in this part of the body will improve performance while reducing injury risk in any movement that involves your legs.

Make sure you watch the technique video above to learn about modifications so you can start at a manageable level based on your experience and current ability.

The primary purpose of all of this is to develop resilience physically, mentally, and spiritually.

Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Deep Squat Hold

Deep squat holds improve ankle mobility, hip mobility, lower-body strength, balance, and positional resilience.

1. Stand with your feet approximately shoulder-width apart. Point your toes forward or turn them slightly outward.

2. Brace your core and keep your chest comfortably upright.

3. Descend by bending your knees and pushing your hips down and slightly back.

4. Continue lowering until your hips are as deep as you can comfortably achieve. Ideally, your thighs should move below parallel, but only go as deep as your mobility allows. Read regressions below for ways to help you decrease depth with support.

5. Keep your heels flat on the floor.

6. Find a comfortable bottom position where you can maintain control without pain. You can allow your elbows to gently press against the inside of your knees to help create space. Your knees may also extend beyond your toes.

7. You can either keep your back straight or slightly round the spine to rest in this hold.

8. Breathe slowly and naturally while holding the position. Try to relax your hips, ankles, and lower body rather than fighting the position with unnecessary tension.

Regression: Sit on a sturdy surface that is no taller than your knee line or hold onto a sturdy doorframe, squat rack, or object for support.

Progression: Progress the modifications by decreasing the height of the surface you’re sitting on or reducing your reliance on support. Progress the unmodified hold by gradually increasing the hold duration or adding controlled movements such as gently shifting your weight circularly, forward and back, or from side to side while maintaining the deep squat position.

Calf Raises

Calf raises strengthen the calf muscles while building the capacity to produce force through the ankles.

1. Stand upright with your feet about hip-width apart.

2. Keep your knees straight but not locked.

3. Shift your weight slightly toward your toes.

4. Slowly raise your heels off the ground, pushing through the balls of your feet.

5. Continue rising until you’re as high onto your toes as comfortably possible.

6. Pause briefly at the top and squeeze your calves.

7. Return to the starting position in a controlled fashion.

8. Repeat for your desired number of repetitions.

Regression: Hold onto a wall, railing, or sturdy surface for balance if needed.

Progression: Perform on the edge of a step, allowing your heels to drop below the step before driving up onto your toes. You can also do slower reps or wear weight.

Toe Raises

Toe raises strengthen the muscles along the front of the shin that help control foot and ankle movement.

1. Stand upright with your feet about hip-width apart.

2. Keep your heels firmly planted on the floor.

3. Shift your weight slightly toward your heels.

4. Lift the balls of your feet and toes off the ground.

5. Pull your toes upward toward your shins as high as you comfortably can.

6. Pause briefly at the top.

7. Return to the starting position in a controlled fashion.

8. Repeat for your desired number of repetitions.

Regression: Hold onto a wall, railing, or sturdy surface for balance if needed.

Progression: Stand with your back against a wall and your feet slightly forward. Lift your toes repeatedly while keeping your heels planted.

Toe Walks

Toe walks build calf endurance, foot strength, ankle stability, and balance.

1. Stand tall with your feet hip-width apart.

2. Rise onto the balls of your feet so your heels are elevated.

3. Keep your body upright and your core lightly engaged.

4. Begin walking forward while staying up on your toes.

5. Take controlled, short steps.

6. Maintain your balance and keep your heels off the ground throughout the walk.

7. Continue for your desired distance or time.

Regression: Walk in place while holding onto a wall, railing, or sturdy surface for balance if needed.

Progression: Increase the distance, time, or carry a light weight.

Heel Walks

Heel walks build shin muscle endurance, ankle stability, and balance.

1. Stand tall with your feet hip-width apart.

2. Lift the balls of your feet and your toes off the ground toward your shins.

3. Keep your body upright and your core lightly engaged.

4. Begin walking forward while staying up on your heels.

5. Take controlled, short steps.

6. Maintain your balance and keep your toes off the ground throughout the walk.

7. Continue for your desired distance or time.

Regression: Walk in place while holding onto a wall, railing, or sturdy surface for balance if needed.

Progression: Increase the distance, time, or carry a light weight.

Progression Guide

For beginners:

• Complete supported modifications until you become comfortable

• Reduce the repetitions or duration

• Complete smaller sets of each movement (such as ten sets of ten reps each for raises and 15 seconds on/15 seconds off for timed movements)

• Progressively increase difficulty until you are able to complete the entire workout unmodified and unbroken

For intermediate/advanced:

If you can complete the challenge unmodified and unbroken:

• Slow down the repetitions

• Add reps/time

• Add weight

As always, compete with yourself yesterday.

Quality of form is more important than quantity of reps. Become comfortable with the technique first, then increase your volume.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the moments you see what you’re made of.

These are the days that change you.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of August, if you consistently complete this challenge regardless of modifications, you’ll improve lower-leg strength, ankle mobility, balance, muscular endurance, and confidence in your ability to do difficult things consistently.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

*Special Offer*

Join our community and earn a one-month paid subscription to Resilient Mental State:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your one month paid subscription, share your story at the end of August:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.

In early 2025, I read ’s book Not Too Late. In it, Wendy shares her transformative story of deciding to begin training for and competing in obstacle course racing (OCR) in her mid-40s desp…

Read more

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

Read more

Raised in West Virginia, Zach worked as a coal miner while building a reputation as an elite powerlifter. In 2016, he took a chance and moved to Indianapolis to open Iron Valley Barbell. Despite early challenges, Zach’s consistency, creativity, and relentless effort transformed the small gym into a thriving global community that now includes coaching programs, retreats, conferences, and thousands of people committed to physical, mental, and spiritual growth.

His athletic accomplishments are beyond impressive. To name a few, Zach has squatted and deadlifted over 700 pounds, overhead pressed more than 300 pounds, performed a 175-pound pistol squat, benched 225 pounds for 49 reps and 315 for more than 20 reps. He has also completed Ironman races, ultramarathons, and recently ran 75 miles during a Backyard Ultra event. His goal this year is to exceed 100 miles, potentially becoming the first person in recorded history to both squat over 700 pounds and complete a 100-mile run.

Zach is genuinely one of the coolest people I’ve ever spoken with. Not because of what he has accomplished or how he looks/talks (although also very cool), but because of who he authentically and unapologetically is. He is not chasing appearances, status, or perfection. As you’ll hear in our discussion or see if you follow his work, his focus is on becoming the best version of himself as a husband, father, leader, and human being.

For more from Zach, check out his Substack: Do Hard Things

Follow Zach on X

Some of my favorite posts from Do Hard Things:

• DO HARD THINGS

• The Theology of 4:04 AM

• 3 Tips for a Thriving Marriage

• Hard Fitness Truths

• 5 Days in Total Darkness

Video of him pistol squatting 90 lbs:

Read more

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

Read more

Read more

In this conversation, we discuss identity, finding meaning after transition, doing vs. being, catharsis through creativity, interconnectedness, staying true to yourself, comparisons between fiction and nonfiction, fatherhood, and much more.

Ben’s passions span many domains. His story and work show both the power of purpose and the importance of not becoming confined to a single identity.

Whether through creative arts or connection forged during challenging outdoor experiences, transformation often begins with outlets that allow for authentic self-expression and community development. This is what Ben advocates for through VOAG and what he consistently demonstrates in his exceptional writing.

For more from Ben, check out The Transition.

Here are some of my favorites from his Substack:

• Transition Interview with Mark Twight

• Transition Interview with Brad Geary

• What We Already Know

• Anhedonia

• Usefulness

There may be no word more ripe for a reframe than stress.

Stress is inevitable. It is also invaluable.

Stress narrows focus, increases energy, and is required for growth. Chronically mismanaged stress, on the other hand, causes countless problems such as increased all-cause mortality risk and decreased performance in any domain.

Aspects of life are undoubtedly difficult yet we often make it much harder than it needs to be. Modern life makes self-regulation difficult. Unproductive beliefs, false assumptions, information overload, prolonged rumination, irrational fears, resistance to change, and endless temptation all amplify unnecessary stress.

We know chronic stress without recovery can have detrimental effects on your health. Avoidance of stress, however, produces the same effect.

Stress is a physiologic prediction of or response to something you care about. If it doesn’t perceptually matter or affect you, it doesn’t stress you. This is true of the mind, body, and soul. Stress is neither good nor bad. Stress becomes harmful when it is chronically mismanaged, unsupported by adequate recovery, or viewed as threatening.

Your understanding of and belief about stress ultimately determines whether or not it can be used to your benefit.

The brain is a predicting mechanism that is continuously attempting to keep us alive and well through a process called allostasis - the central adjustment of internal systems based on need anticipation to meet demands. The brain consistently filters incoming signals and uses past experience to influence its prediction of what is needed in a given situation. Following events, the mind continues to encode and recode based on the result.

The process of allostasis and the stress response are extremely prone to adaptation based on continued experience.

The mind can be trained to better predict and effectively respond to challenge by intentionally using stress as a stimulus. Cultivate new experiences with stress to create productive predictions and subsequent responses.

I’ve been teaching resilience for more than ten years. Initially trained in stress management, I quickly determined that simply managing stress is insufficient. Rather than teach methods to effectively respond to stress, how can one proactively prepare to leverage its benefit? The answer is simple - use it.

Resilience is the ability to effectively function with, recover from, and improve because of stress.

We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more capable you become in response to future stressors.

Resilience isn’t possible without stress just as courage isn’t possible without fear.

At the beginning of every month, I create a fitness challenge to build resilience. Physical training is one of my favorite ways to gain wisdom from intentional stress. It is, however, just one of the many ways you can leverage the stress response for growth.

The mission of this series is to explore methods of training mental, social, and spiritual resilience without physical exertion. Counterintuitively, there is a method I often recommend to those who are interested in beginning to workout that doesn’t involve physical exertion of any kind. Rather than suggest a particular workout or program, there is a self-assessment that reveals opportunities outside of scheduled exercise that produces a much higher return on investment.

Previously, I’ve explored the benefits of creating a mission statement and determining your core values. Knowing your current Why and prioritized How is essential to figuring out What to do proactively or reactively. The method I suggest to people who want to get in better shape can apply to any domain of life.

Let’s first reveal the simple way to begin getting in better shape and then apply it to systematically making your core values a progressive and consistent reality.

Subscribe now

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I grew up reading primarily fiction. These days, the majority of my reading is nonfiction; however, when I learned Mike had written a fictional novel based on many of his Substack posts, I immediately ordered a copy. Already having high expectations, Paradox exceeded them all.

Paradox is a science fiction thriller based on moral dilemmas in creating advanced AI. Integrating science, psychology, and technology, Mike creates an engaging plot, likable characters, and a story that reads like a real possibility. It will challenge you to consider the pros and cons of continued development toward sentience of AI while allowing you to draw your own conclusions. Its premise poses a simple question, “In the battle over advanced AI, will we lose our humanity or learn what truly makes us human?”

In this conversation, Mike and I discuss his outstanding book and the many themes that arise in it such as moral dilemmas, consciousness, identity, reason vs. emotion, technology vs. human experience, and the illusion of progress. We also discuss his creative process, merging of science and fiction, and the already published sequel to Paradox titled Integration. He’s now working on the third book in his series titled Rebirth which sounds like it’s developing into his most exciting novel yet.

If you enjoy fiction in any way, I can’t recommend picking up a copy of Paradox enough. Order here

I also highly recommend checking out The Singularity Chronicles website for more information on all of his novels to include sources of information for the various concepts he writes on, videos, order links at a discounted cost, and more.

Posts we alluded to in our conversation:

• AI: A Reflection of You

• Becoming a Man

• Sympathy -> Empathy -> Resiliency

• Mixing Mental Arts

Read more

Kit is one of the most brilliant writers and speakers I know. She developed Grey Cell Protocols to assess human conditions and systems to detect vulnerabilities and opportunities. While her work and all of her credentials are impressive, it’s the experiences behind them that make her truly interesting, credible, and inspiring.

In this conversation, Kit shares the history behind her Why. From the military, to abuse, loss, militias, the dark web, reorientation, transformation, and faith, she doesn’t hold back. We discussed trauma, healing, growth, vulnerability, validation, weirdness, communities, and interconnectedness.

Kit’s story demonstrates the power of resilience and how adversity can be used to elevate your purpose and life. Anything is possible for those who are willing to endure, explore, and evolve.

On April 30th, Kit’s newest book she co-authored with Donald Vandergriff, a retired US Marine and Army Officer who specializes in military leadership, decentralized command, and maneuver warfare, will be released. It is titled Mission Command & The Grey Cell Protocols. Pre-order here.

Kit’s Substack and podcast will sharpen your thinking and orientation to reality. I highly recommend both.

Some of her recent written work includes:

• The Discipline and Process of Synthesis

• Spotting Deception Under Pressure

• Orientation is the System

• Why I’m Leaving the Three Percent (a powerful article she wrote ten years ago)

• Why Good People Become Infiltration Vectors

• Personality vs. Pathology

• Pornography and Orientation: An Operational Hazard

There may be no word more ripe for a reframe than stress.

Stress is inevitable. It is also invaluable.

Stress narrows focus, increases energy, and is required for growth. Chronically mismanaged stress, on the other hand, causes countless problems such as increased all-cause mortality risk and decreased performance in any domain.

Aspects of life are undoubtedly difficult yet we often make it much harder than it needs to be. Unproductive beliefs, false assumptions, irrational fears, resistance to change, prolonged rumination, access to information, and temptation indulgence are just a few of the reasons we struggle to stay regulated in the modern world.

We know chronic stress without recovery can have detrimental effects on your health. Avoidance of stress, however, produces the same effect.

Stress is a physiologic prediction of or response to something you care about. If it doesn’t perceptually matter or affect you, it doesn’t stress you. This is true of the mind, body, and soul. Stress is neither good nor bad. Stress becomes harmful when you think it is or aren’t able to recover from it.

Your understanding of and belief about stress ultimately determines whether or not it can be used to your benefit.

The brain is a predicting mechanism that is continuously attempting to keep us alive and well through a process called allostasis - the central adjustment of internal systems based on need anticipation to meet demands. Once signals are received, the brain either matches predicted needs based on past experience or reorients to help us effectively respond to any situation. Following the event, the mind continues to encode and recode as a result.

The process of allostasis and the stress response are extremely prone to adaptation based on continued experience.

The mind can be trained to better predict and effectively respond to adversity by intentionally using stress as a stimulus. Cultivate new experiences with stress to create productive predictions and subsequent responses.

I’ve been teaching resilience for more than ten years. Initially trained in stress management, I quickly determined that simply managing stress is insufficient. Rather than teach methods to effectively respond to stress, how can one proactively prepare to leverage its benefit? The answer is simple - use it.

Resilience is the ability to effectively function with, recover from, and improve because of stress.

We all have the capacity to be resilient.

To train the skill of resilience, you must induce stress intentionally at a manageable level with prepared strategies for the purpose of getting more comfortable at what initially caused discomfort.

Your attitude toward stress dictates your resilience in response to it. The more you attempt to avoid stress, the more significant mild stressors become. The more you embrace stress, the more significant your response to any stressor becomes.

Resilience isn’t possible without stress just as courage isn’t possible without fear.

At the beginning of every month, I create a fitness challenge to build resilience. Physical training is one of my favorite ways to gain wisdom from intentional stress. It is, however, just one of the many ways you can leverage the stress response for growth.

The mission of this series is to explore methods of training mental, social, and spiritual resilience without physical exertion.

Last time the focus was on creating a mission statement. While drafting a mission statement can be challenging, determining how to consistently execute it is where the real work begins.

Subscribe now

Read more

Now offering Left of Bang Strategic Briefs and advisory work focused on preparedness as a capability, he has made getting left of bang actionable beyond military operations.

In this conversation, we discuss his strategic framework for getting left of bang, preparedness vs. readiness, experience-based vs. proactive preparation, patterns in preparedness, the value of projects, personal preparedness, and much more.

Patrick Van Horne is one of the best writers and speakers on applying strategic thinking.

Being a paid member of The CP Journal has been one of the best investments I’ve made over the past two years.

Use links below to access his work that inspired this podcast:

• Preparing the Organization You Will Need

• The Three Levels of Left of Bang

• The Four Preparedness Personas: Where Your Organization Fits

• The Individual Readiness Playbook

In this conversation, we discuss many of the interesting aspects of and lessons from Peter’s life.

After nearly drowning as a one-year-old, Peter’s mother forced him to learn how to swim by the age of two. Despite wealthy parents and access to privileged societies, Peter was drawn to the water and the life of a surfer. Traveling the world, involvement in marijuana trade, learning to fight, near death experiences, heartbreak, and forced blue-collar labor led Peter to pursue a doctorate in history in New York. It was here he became committed to serving others. As a war-crimes investigator and professor of law and war theory at Columbia University, Peter began publishing books based on his work:

Law and War

Facing Death in Cambodia

Thai Stick: Surfers, Scammers, and the Untold Story of the Marijuana Drug Trade

Peter trained various martial arts throughout his life earning black belts in multiple disciplines, including one from the greatest Brazilian Jiu Jitsu fighter of all time - Rickson Gracie. Through their friendship, Peter authored both of Rickson’s books, which are two of my favorites:

Breathe: A Life in Flow

Comfort in Darkness: The Invisible Power of Jiu Jitsu

Peter continues to write and mentor in many domains, including his Substack, Sour Milk.

To continue his life of service, Peter founded The Fainting Robin Foundation which provides financial support to independent scholars, writers, and thinkers whose work falls outside the mainstream.

To hear more about Peter’s interesting story, check out his appearance on the Jocko Podcast. As a longtime Jocko Podcast fan, Peter’s episode remains one of my favorites.

As a husband, father, and military leader, Will has grown to use virtue — excellence of character grounded in reason — as a core standard for all actions within each role of life.

In this conversation, we discussed the history, principles, and practical insights from Stoicism in extreme environments and everyday life. We also cover teaching virtue, cosmopolitanism vs. military duty, moral clarity, eclecticism, attitude, and much more.

This was one of the best conversations I’ve had on philosophy. Will has a unique ability to make concepts actionable based on his understanding of philosophers throughout history.

If you enjoy Stoicism, I strongly recommend getting his book. Military or civilian, Will’s writing makes Stoic principles relevant to all roles in life: Stoicism as a Warrior Philosophy

Will just began writing on Substack. His first on James Stockdale, who we also discuss in this episode, is well worth your time. Get more from Will on Substack at: Officium: Stoicism and Military Service

You can also find him on LinkedIn.

Two must-reads from James Stockdale released through the Naval Academy:

• Stockdale on Stoicism I: The Stoic Warrior’s Triad

• Stockdale on Stoicism II: Master of My Fate

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily chal…

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Chris is uniquely skilled in making the conceptual practical. He’s open-minded, curious, and deeply passionate about helping others become the best versions of themselves to live a fulfilled life.

In this conversation, we dig into spiritual growth, internal excavation, differentiating calm and peace, the connective power of vulnerability, reframing the word surrender, and much more. Chris explains how his philosophy has continued to evolve since publishing his first book which is now becoming a trilogy.

Beyond the Battlefield is a quick and outstanding read. There is also a link at the end of the book for a free call with Chris. This is how we initially met and I’m grateful I made that choice.

For more from Chris, check him out on Instagram and MCHN Mentality.

He also published a 90-Day Performance Workbook titled Legacy Forged full of challenges, journal prompts, and operating systems to take ownership of your life.

The podcast I first heard him on was ’s Mindset: Lessons from the Field episodes 13, 29, and 53. It was listening to Chris talk on this show that prompted me to buy his book.