barefootstache @barefootstache@social.cleverlibre.org

#DailyBloggingChallenge (92/100)

The #rucking presence on #mastodon isn't as big as by other social media platforms. To change this I have decided to summon @rucking into existence.

The initial focus of the account is to share DACH based news and larger European based events like #goruck challenges. A highlight for next year is the 80 year anniversary of D-Day in Normandy in the beginning of June. Best to plan to take a week off for that. The 75a anniversary was already epic and this time they are bringing the #selection to Europe.

When looking over the DACH region over the past a good 5 #ruckclub|s sprouted with the newest being in #Augsburg, founded less than a month ago.

#DailyBloggingChallenge (91/100)

There are a couple ways to the #Chad1000x #WOD with the basic option just winging it or training for it. The issue with winging it is that it can cause lasting damages which in the best case will heal up within a year. The main issues are the joints, especially knees and hips, which is mainly due to weak hamstrings.

For those who want to train for it, the best training plans are ones that target the legs in all directions, not just forward movements, but also backwards and sideways movements. This will create a good foundation to tackle the workout with the least worry of lasting damages.

Here is an example workout:

buy in: 400m backwards ruck

* 100 step up
* 100 strict seated squats aka box squats
* 100 step up
* 100 ruck swings
* 100 step up
* 100 2-count reverse lunges
* 100 step up
* 100 2-count side lunges
* 100 step up

buy out: 400m backwards ruck

* _buy in_ is the price to attempt the workout and sometimes equates to the warm up
* _buy out_ is the price to finish the workout and sometimes equates to the cool down, also called _cash out_
* _n-count_ is the count of movements until considered one rep

The exercise that surprised me the most is the backwards ruck.

#fitness #exercise #ruckpt #pt

#DailyBloggingChallenge (90/100)

November is just around the corner and with it, it brings Veterans Day in the States. To assimilate the burden put onto veterans and in dedication to Chad Wilkinson the #Chad1000x WOD (Workout of Day) was created by The Step Up Foundation, #goruck, and #crossfit.

The workout consists of 1000 step ups with a weighted ruck. There are multiple tier depending on one's fitness level:

1. Beginner: 1000 step ups without weight
2. Intermediate: 1000 step ups with 30#/20#
3. Expert: 1000 20in step ups with 45#

https://chad1000x.com/

#exercise #wod

#DailyBloggingChallenge (89/100)

A good practice is to save global variables in #CSS in the `:root` selector. This equates as saving them in the `html` selector, in most cases.

Variables can simplify styling, especially one is making a third party e.g. for GreaseMonkey, which permits the user to apply their own preferences.

#DailyBloggingChallenge (88/100)

When comparing food sources, one reason to opt into plants is due to the phytonutrients. These are natural chemicals or compounds produced by plants to aid it against insect and sun damages. Which in return have antioxidant and antiinflammatory properties within the human body.

To get a wide range of these phytonutrients it is advised to eat a wide range of plants. To simplify the vast amount of foods one could reduce the variety down to herbal teas and hypothetically use the practise of tea cycling.

#nutrition #phytonutrients #tea #diet #plants

#DailyBloggingChallenge (87/100)

Today the town lost power, which is not a new phenomenon. This time it was during the night. With the lost power the internet is also gone, since there is no power to power the radio towers. If one has access to satellite this probably would persist as long one is accessing it directly to the device.

The first thing I grabbed was my headlamp which is located in my ruck that was close by. Then I went to check if the power outage was my fault before checking outside to see if the street lights are still on.

Scrambled to go find a candle before contemplating what to do next. Either I can wait about four hours until the electricity is up and running or I could go to the next town over which still has its lights on thus most likely also access to internet.

It is quite interesting how dependent we have become to electricity especially in a home setting. When out in nature it is expected not to have electricity, thus there is no shock.

The good thing is that I train regularly how to live without power, so I knew exactly how to react during the initial outage.

#poweroutage #electricity #modernproblems

#DailyBloggingChallenge (86/100)

Lots of people have part of their #routine to wash their face prior to slumber and after waking up. The reasoning behind it is to give the body a rash temperature shock, thereby aiding the initialization of the wake or #sleep phase.

The interesting part is the water temperature doesn't really matter. Since the only depending factor is the absolute difference between water and room temperature.

#LifeHack

#DailyBloggingChallenge (85/100)

Although there exist foods that are _generally reconsidered as safe_ (GRAS), which is applicable when enough scientific studies exist. This is a shortcut that lots of manufacturers use after developing a new food substance, so they don't have go through the FDA process, which takes much longer.

And usually industry will finance the study in such a fashion, that they get the results that fit their agenda. Meaning hypothetical industry could create an UPF that is addictive (most are) and sell as safe. Thereby making a lot of profit off of one's addiction.

#DailyBloggingChallenge (84/100)

Although the UN suggests to avoid UPF altogether, the author notes that the human race is in a big science experiment to figure out the results of such foods. From the data that already exists out there, we know that there is a correlation between the consumption of UPFs and weight gain to unhealthy levels.

What still is inconclusive is which UPFs can be consumed with no or minimal detrimental effects onto the body and/or what percentage of our diet can be compromised with UPFs with the already stated effects.

Thus out of personal interest, I wonder how much of my diet is made out of UPFs and which form do I consume the most.

#nutrition #diet #CaseStudy

#DailyBloggingChallenge (83/100)

The book uses the term "Ultra Processed Food" (UPF), which is any edible substance that is _generally considered_ as safe to eat and one typically cannot produce at home, because either one is missing the know-how or the equipment.

When looking the Nova classification it would be considered group 4, where as all the groups are:

1. Unprocessed or minimally processed foods (e.g. fruits, vegetables, meats, eggs, etc.)
2. Processed culinary ingredients (e.g. olive oil, salt, sugar, vinegar, honey, etc.)
3. Processed foods (e.g. cheese, bread, canned vegetables, foods made from group 1 + group 2 like pastries or cakes, etc.)
4. Ultra-processed foods (e.g. candies, margarine, meat substitutes, sodas, etc.)

The science is still open if all UPFs are bad for you, though the UN suggests to avoid them entirely.

Read more:

- https://en.wikipedia.org/wiki/Nova_classification
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10261019/

#FoodScience #health #nutrition

#DailyBloggingChallenge (82/100)

Currently getting through the book "Ultra-Processed People: The Science Behind Food That Isn't Food" by Chris van Tulleken. The author talks about a scenario that the human #biology instinctively made us associate certain foods with certain macro/micro nutrients and other compounds. So if we start binging on tomatoes daily for weeks, this could be our reptile brain doing its job.

Though this brings up another scenario of the daily recommendation of certain nutrients, which would contradict the example brought up in the book. The human body isn't a one day battery like some phones, but can store various macros/micros for longer than 24h. This would in return question if the daily recommended amount is a marketing campaign to sell more food items. Especially when considering that most non-packaged foods do not have such labels in the first place, such as fruits and vegetables.

#FoodScience #food

#DailyBloggingChallenge (81/100)

While being in the #Harz one would assume that the #BarkBeetle should carry all the blame for the dying of the forests, though after closer investigation it is only the symptom of a man made change to #ecology.

Originally the #forest was quite mixed and humankind wanted a quick way to get lumber back again, thus they chose to create a mono culture of #spruce. This in theory would be fine as long as the climate would align with the tree's ideal conditions. Though as locals have experienced in the past years this isn't the case anymore and thereby creating the ideal biotope for the bark beetle to spread like wild fire.

As much as one would assume the bark beetle to be the pest, it has its place in the ecology. Its purpose is to weed out the weak trees to create more space for the other trees and give home to various species. Killing off the beetle would in return also reduce the food source of various other species, especially larger bugs and birds.

#nature #outdoors #biology

#DailyBloggingChallenge (80/100)

Choosing the right tool for the task depends on the future requirements.

Take for example #hiking on a puddle filled path. Ideally, one would either have waterproof boots or an extra pair of shoes to change into.

If neither is applicable, then one can try to construct an optimal route with various hops to mitigate as much water contact as possible. Or one could just as well take off the shoes plus socks and do the trail #barefoot.

Doing a trail barefoot is no simple feat, since one needs to regularly train the foot muscles and harden the foot sole skin. Otherwise one will tire out too quickly and/or cannot keep the pace of the other hikers. Additionally, one will need to put a stricter focus on where one steps, not only to avoid additional pain from landing on sharp rocks, but also to avoid unnecessary slipping and twisting of the foot. Thus, if possible one should avoid stepping on mud, first because unknown objects can be hiding underneath it and secondly it can create a slick surface, thereby increasing the potential of falling and/or injury.

#fitness #rucking #Harz #nationalpark #nature #outdoors