Apocalypse Tuesday:

Fit For Survival

By Seth Walker

Table Of Contents

i.       Inclination to Preparation

ii.   Fight the Fat

iii.                        Run Uphill: Both Ways

iv.   The Importance of Parkour

v.       A New Lifestyle of Workouts

a.      Beginner Body Weight

b.      Advanced Body Weight

c.       A Workout for the Safe House

d.       Prison Cell Workout

vi.   Index of Exercise Descriptions

vii.                        A Few Good [Paleo] Recipes

a.      Bacon Wrapped Roast Beef w/ Sweet Potato Mash

b.      Beanless Chili

c.       Zucchini & Sweet Potato Frittata

d.       Chicken Salad w/ Grapes, Apples & Cranberries

e.       Sweet Potato Casserole

f.      Sweet Potato Fries

Chapter 1: Inclination to Preparation

The Apocalypse Tuesday modus operandi is thus: Prior Proper Planning Prevents Piss-poor Performance.

A pivotal factor determining whether one will or will not survive the apocalypse (Tuesday) is preparation. This cannot be overstated because we do not know for certain which form the apocalypse will take.

The three most likely end-of-the-world-as-we-know-it scenarios (as our experts predict them) are:

         Nuclear War (and subsequent fall-out and mutant attacks)

         Zombie-producing virus

         The [Google + Apple] Grapple Emergency (Can also fall into the category of “Robot uprising”)

Of course these are crises of apocalyptically cataclysmic proportions, you might also fall victim to any number of other semi-apocalyptic disasters, including (but not limited to):

         Flashfloods

         Wrongful imprisonment in a foreign land

         Hurricanes

         Not-exactly-‘flash’-but-you-ignored-all-the-warnings floods

         Earthquakes

         Riots

         Foreign Invaders

         Plane crashes/Lord of the Flies scenarios

Though only some of these would threaten THE world, all of them can threaten YOUR world…if you become a statistic.

Be inclined to prepare. You downloaded this book: that’s a great first step. There are a handful of other Apocalypse Tuesday manuals also designed to equip you with the tools to survive and thrive: you can check them out here.

So you bought the book, now comes the hard part: preparation. Fit To Survive is designed to give you the physical fitness tools and know-how to make sure you’re durable in the real world…in the Tuesday world.

Should you encounter any of the aforementioned disasters, it will mean your world has been thrown upside down. You may not only be forced to fight, flee, scavenge, and hide, but you will also face a myriad of other threats that will potentially come your way.

Muscles are defined for more than just movement. Imagine you slip and suffer a fall of about ten feet onto rock, concrete, or some other hard surface. Do you have enough muscle in your back to shield your spine, or were you counting on a thick layer of fat to cushion your fall? In either case, the fall would hurt, but which person would be down for a week and which one would be back on their feet in a day or two?

Keeping fit and staying strong enables you to handle these accidents in a way that will keep you up and fighting zombies or short-circuiting robots in order to protect yourself and your loved ones.

Chapter 2: Fight The Fat

Or

The Importance of Paleo

Make no mistakes, when the end comes, the fatties will go first. Why? Because they can’t run very far or very fast.

I know we all like to believe that “everyone is special” and we should never leave a man behind. But when you’re being chased down by someone or something that wants to eat, imprison, rob, or just plain maim you, you will find yourself in quite the moral conundrum as you wonder whether to risk your own hide for a guy who will slow you down.

Conversely: do you really want to be the guy whose uncompromising love for pizza and Twinkies has compromised the group who tried to protect you? Or do you really want to be responsible for the life of someone who died trying to save you? Absolutely not.

So how do we fight the fat?

Diet & Nutrition

Occasionally on TV or websites you see the heroic story of an individual who went from morbidly obese to Chuck-Norris-lean. Usually it’s affiliated somehow with P90X, but let’s face it—we don’t all have 1-2 hours, 6 days a week to get our workout on.

The fact is that any of these heroes will confirm: somewhere between 80% and 90% of their success stemmed from what they didn’t do. More specifically, these people got lean because of what they chose NOT to eat.

Exercise is important, that is best left to another chapter. Right now, you need somewhere between 80% and 90% of your focus on your diet.

The Formula For Fat

If you wish to lose a significant amount of weight, you need to keep in mind a few very basic principles.

The first is a very simple formula:

Calories Consumed – Calories Burnt = Calories Stored

According to the formula (and any nutritionist will agree), the key to losing weight is simply a matter of burning more calories than you consume. Therefore, when it comes to your diet, your goal should be to consume a satisfying amount of food while ingesting as few calories as possible.

There is only one tried-and-true way to accomplish this: the Paleo Diet **please note that this is simply referred to as the Paleo diet for simplicity’s sake, the given topic is weight loss for survival: not some neurotic debate about the influence of gluten on our diets**.

The Paleo Diet, is named as such because it is supposed to resemble the way that hunter/gatherers (cavemen) ate. This means: meat, fish, nuts, leafy greens, regional veggies, and seeds. No pasta, cereal or candy!

Arguably the most beautiful aspect of the Paleo Diet is that, when properly executed, it requires NO calorie counting. Eat until you’re satisfied. Your meals should include a healthy portion of meat and as many vegetables as you like.

The average human being, without intentional exercise, will burn about 1200 calories daily: if all they do is sleep. An adult male, just going about his normal routine, will most likely burn about 2000 calories, give or take a few hundred; a woman: approximately 1600 (figures approximate to help you orient yourself nutritionally).

So your job then, if you wish to get to a low body-fat percentage, is to maximize your nutrient-intake while minimizing calories.

The Paleo Diet, in short, will help you lose weight, build muscle, and quickly prepare you for outrunning hordes of zombies and tackling the minions of the evil Grapple CEO.

So here’s how it works:

What you can’t consume:

Grain, dairy, all processed foods, refined sugars.

Here’s what’s on your plate:

         Eggs: those enriched with Omega-3 are ideal.

         Meat: grass-fed, NOT grain-fed.

         Fish: Wild fish. Farmed fish have been known to contain mercury and other toxins.

         Fowl: Chicken, duck, hen, turkey…winged creatures (if you want to try bats, go nuts, though they don’t count as fowl), whether they can or can’t fly.

         Tubers: yams and sweet potatoes.  These are higher in calories and carbs, so they’re ideal right after a workout to restore the body’s glycogen levels.

         Vegetables: As long as they’re not deep-fried, eat them by the truckload.

         Oils: Olive oil, coconut oil, avocado oil – think natural.

         Fruits: Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.

         Nuts: High in calories, so they’re good for a snack, but don’t eat bags and bags of them.

A Way Of Life & Thinking Thin

As with any diet, consistency is crucial for success. So it won’t help if you treat this as another ‘diet’ per se. In fact, it has to be your diet. Attack this with a lifestyle-change mentality. Is there a food you can’t live without? Eat it once a week; there is no need to rip simple pleasures from your life before Tuesday dawns. Just remember your goals. Losing weight? Have the pizza, just go for the run later.

BUT

If you really want the fastest results, be strict. Give it a try for thirty days and see how you like it: the Paleo Diet can allow for fantastic eating. We’re talking steak with asparagus and sweet potato fries, grilled chicken salad, massive omelets, apples dipped in almond butter, and heaps more foods if you get creative. Pick any of the things from the list and eat as much as you please (with the noted exceptions). It will change your life.

Remember: Never let your caloric intake dip below 1500 daily (and this is for an average size human being) to keep your body from preparing for starvation, which would be counterproductive. The taller and bigger you are, the higher that number goes. If you’re big because you’re fat, don’t worry about the number: just eat more vegetables.

Chapter 3: Uphill, Both Ways

When Tuesday dawns, there’s a reason the fatties will fail first: because they can’t run. But the skinny kids will die with them if they can’t run either, which is why you need to build your tolerance now: in preparation for the Big Day. Always remember: Prior Proper Planning Prevents Piss-Poor Performance

Speed & Endurance

These are the only two things that matter in running. Coincidentally, they are also the only two things that matter when out-running [zombies/hunters/radioactive mutants/flashfloods, etc].

There is only one way to build speed and endurance in running: progressive workouts. If babies have taught us nothing else, it’s that most humans must learn to crawl before they can walk. Likewise, your out-of-shape, couch-potato self needs to learn to run before you can run fast.

A Beginner’s Running Plan

The following is an 8-week running plan designed to get you from the point of having never moved faster than a snail’s pace to running about two miles in one go. Always have a rest day between each running day, especially in the beginning; giving your muscles a chance to restore themselves will make you stronger. It doesn’t matter which days of the week you choose to do these, just make sure you get all three workout days completed during the week:

|  Day 1 |  Day 2 |  Day 3
 Week 1 |  Run 1 min/Walk 2 min /Repeat 10x |  Run 1 min /Walk 2 min /Repeat 10x |  Run 1 min /Walk 2 min /Repeat 10x
 Week 2 |  Run 2 min/Walk 1 min/Repeat 10x |  Run 3 min/Walk 1 min/Repeat 7x.  Run 2 min |  Run 4 min/Walk 1 min/Repeat 6x
 Week 3 |  Run 5 min/Walk 1 min/Repeat 5x |  Run 7 min/Walk 1 min/Repeat 4x |  Run 9 min/Walk 1 min/Repeat 3x---Run 2 min
 Week 4 |  Run 12 min/Walk 2 min/Repeat 2x------Run 4 min |  Run 15 min/Walk 2 min/Repeat 2X--------Run 2 min |  Run 17 min/Walk 2 min/Repeat 2x
 Week 5 |  Run 19 min/Walk 2 min/Run 13 min |  Run 20 min/Walk 2 min/Run 12 min |  Run 22 min/Walk 1 min/Run 11 min
 Week 6 |  Run 24 min/Walk 1 min/Run 9 min |  Run 27 min/Walk 1 min/Run 7 min |  Run 30 min/Walk 1 min/Run 5 min

** Before and after running, ALWAYS stretch thoroughly AND have a 3 minute warm-up/cool-down walk. You may not feel like you need to do this, but it is extremely important. It will keep your muscles limber so you don’t get injured and you can stay on track. There will be plenty of opportunity to get hurt on Tuesday.**

Intervals

Once you have mastered the running plan above, you will need to begin working on speed and resistance. To build speed, you will need to run intervals of running, sprinting, and walking.

As you run, pick a target in close proximity to you where you will begin your sprint. Likewise, pick an object yet further in the distance where you will finish your sprint. Once you pass the first object, begin sprinting until the second object. After you spring, don’t stop, but return to a jogging pace. It will be difficult at first and your lungs may feel tight. Endure: after about twenty seconds of running, your heart rate will again slow and your breathing will catch up. Do these intervals 3 to 4 times during a twenty-minute run.

Resistance

Change your route frequently. Add obstacles: jump over trash cans, swing around telephone poles, and hop over rails. But most importantly, run uphill. This is the best way to build lung capacity, and when you do find yourself having to outrun a gang of bloodthirsty lunatics, you’ll be ready.

Additional Running Tips:

         Keep your arms relaxed and your shoulders back/chest open; don’t hunch forward.

         If you’re tired, try to push through it, if you’re really getting winded, slow down.

         If you need a break: take it for 30 seconds to 1 minute, but WALK: don’t stop.

         Try to land toward the middle of your foot, avoid a heal-to-toe motion as you run.

         Stay hydrated and have a piece of fruit or a LIGHT snack about 10 minutes before your run; it will give you the energy you need to conquer your run.

Chapter 4: The Importance of Parkour

Parkour is the ability to get from point A to point B as efficiently as possible. Essentially, Parkour is simply a matter of cutting corners in the distance you travel—to put as much space between you and your enemy as you can. Then you make a clean getaway.

You come to a wall: leap over or climb? You lose two seconds. A ledge: jump, tuck and roll at a sprint, or stop and lower yourself? Another five seconds. Learning the basics of Parkour and practicing them will iron out the wrinkles in the way you travel by foot.

There is a great section about Parkour in Apocalypse Tuesday’s: Epic Survival Skills. There you can learn the basics of how to run, jump, and fall properly, as well as a host of other great skills.

Unlike long distance running, Parkour is based on sprints and jumps. You’re literally using your muscles to spring from place to place. When running long distances, you’re using the same muscles over and over again with a steady and gradual increase in difficulty. Parkour, however, is like giving your muscles a power up and maxing out in speed and intensity with every move. Therefore you need to train your muscles in a specific way.

Here is a brilliant beginner’s routine to get you started turning your body into a Parkour body:

         10 squats (building up to plyometric box jumps)

         10 push-ups

         10 leg lifts on your back with both legs

         10 pull-ups

**click on the exercise to be taken to learn proper execution.**

Do two sets of this list, every other day. If some (or all) of this list is too hard, reduce your reps per set for the hard exercise(s) until you can do two sets. If you can only do 1 pull-up per set, don’t sweat it. Just strive for 1.5 pull-ups, and then 2, etc. Or just hang and flex if that’s all you can do. The most important thing is to do at least 10% more next week than you can this week. Always progress.

Here’s how:

Every week, add 1 or 2 reps to each exercise set (2×12, 2×14, 2×15, etc.)

After doubling the reps for each exercise (2×20), add another full set to your workout (3×20; you may have to temporarily reduce reps on that final set back down to 10 or less). When you’re finally able to complete a 4×20 routine, strive to do each rep a little faster with slightly more explosion. This will make your workout more plyometric and aerobic, and build your body for Parkour.

Chapter 5: A New Lifestyle of Workouts

When Tuesday comes and Wednesday dawns before you, not only will you need to be strong to survive, you’ll have to stay strong as well. Here is a great list of workouts you can do on the run or when you’re cooped up in a storage shed for three days.

Beginner Body Weight Workout

Body weight circuits are a phenomenal way to get stronger and leaner. Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories. This workout can be done almost anywhere: your backyard, kitchen, a park, etc.

In a circuit routine, you’ll do each exercise in succession without stopping in between.  Once you’ve finished all exercises in the circuit, you do it again.  If you’re still feeling good after a second full run, go for a third. 

Since all of the exercises come one after another, you’re going to get tired sooner or later.  Remember that it’s better to stop and rest than to do a rep half-heartedly (and therefore incorrectly).  If you’re unable to do all three circuits without stopping, that gives you a concrete goal towards which to work.

ALWAYS warm up.  Get your heart rate pumping and get your muscles warm (and more flexible) or you’re going to find yourself in a world of hurt—probably sooner than later.  If time is short, trim your workout down, leave your warm up as it is. 

There are a variety of options for warming up: You can run in place, jump rope, do a few push-ups, jog up and down the stairs, etc.  Don’t exhaust yourself, just aim to get your heart moving and maybe sweat a little.  After the warm up, here is exactly what you need to do:

         20 body weight squats

         10 push ups

         20 walking lunges

         10 dumbbell rows (using a gallon milk jug)

         15 second plank

         30 Jumping Jacks

Useful Tips:

         Always stretch after your workout. All the lifting has contracted your muscles and in order to rebuild, they need to be stretched back out.

         If you’re not yet a master of any of the exercises (like squats or lunges), it’s okay to use something to steady yourself (chair, balance beam, whatever).

         For the body weight squats, imagine you’re sitting back into a chair. Aim to sit down and immediately stand up again, the goal is to achieve balance by getting back up without having to lean forward.

         For the lunges, keep your eyes ahead and your upper body completely vertical.

         Regardng rows: If you don’t have dumbbells, think milk jugs, buckets of stones, etc. Essentially anything heavy (with a handle) will do. Find something that is challenging to lift 10 times in a row.

         This routine is meant to be done 2-3 times a week, but never on consecutive days. Remember that muscle is built during rest periods, not during workouts. 

Advanced Body Weight Workout

Are you ready to take it up a notch? Remember to always work out progressively. This will keep your body from staying on a plateau and you’ll continue to make gains in strength!

**Remember: ALWAYS warm up.**

WARNING: This is advanced. Progress ONLY after you have mastered the beginner’s body weight workout.

         10 one legged squats: each side (this is an extremely advanced move, only attempt it you’re in good enough shape).

         20 body weight squats

         20 walking lunges (10 each leg)

         20 jump step-ups (10 each leg)

         10 pull ups 

         10 dips – bar stools

         10 chin ups 

         10 push ups

         30 second plank

The exercises outlined above create one complete circuit. If you can, go for 3 complete circuits.  Stop when you need to, get water when necessary, but try to finish it as quickly as possible while still practicing perfect form. 

In any particular set, you can always cut short the number of repetitions, but never slack off on a rep. Always strive to keep perfect form. 

For example: if you can only do five or six pull ups, bring a chair over to the bar, hop up above the bar and lower yourself down in a controlled manner.  Or if you can’t hold your plank for the entire 30 seconds, hold it for 15, and gradually build up until you can complete the set. 

You’re-Being-Held-in-Grapple-Prison Workout

There may come a day where the minions of the overlord have captured you and left you to rot in a dungeon somewhere. Remember, you don’t have to give up, and certainly don’t have to get weak.

Here is a two day workout that, when done consistently, will get you super-hero strong—even though you’ve been confined to a small space:

Day 1: Level 1

         Squat

         Push-Ups

         Aided Pull-ups

         Handstand

Day 2: Level 1

         180 Degree Jump

         Front Lever

         Back Lever

         Elbow-Knee Plank

Day 1: Level 2

         Squat Jump

         Push-Ups

         Push-ups on incline

         Pull-ups

         Handstand

Day 2: Level 2

         180 Degree Jump

         Front Lever

         Back Lever

         Elbow-Toe Plank

Day 1: Level 3

         Squat Jump--single leg

         Push-Ups

         Headstand Push-ups

         Pull-ups

         Handstand (w/out push-ups)

Day 2: Level 3

         180 Degree Jump

         Front Lever

         Back Lever

         Walking Plank

Tips:

         Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.

         Don’t try and jump up to the next progression too quickly. Focus on your form. Performing each rep properly is what will get you strong and help you master the moves.

         Perform no more than 5 reps per movement for up to 3 sets.

         Strive toward performing the holds for 5 to 8 seconds per set.

         Perform all sets of one exercise before moving on to the next exercise.

         Always take at least one day of rest between workouts. This will get you strong and you will see amazing progress.

Hiding-in-Your-Safe-House Workout

Four Types of Exercises:

         Legs – working both the front and back of your legs

         Push - chest, shoulders, triceps

         Pull – back, biceps, forearms

         Core – abs and lower back

That means that you can work out almost every muscle in your body with just four exercises.

Begin with this 3-4 minute warm up: 

         25 jumping jacks

         15 body weight squats

         10 push-ups

         10 lunges (each leg)

         10 hip raises

         25 jumping jacks

After completing each exercise, move on to the next without stopping.

Once warmed up, begin your workout: Set a stop watch for 15 minutes and try to complete as many circuits as possible within that period of time. 

LEVEL 1

         20 Body Weight Squats 

         15 Incline Push Ups 

         10 One-Arm Rows 

         10 Reverse Crunches

LEVEL 2

         25 Squats [with barbell]

         20 Push Ups

         10 Inverted Rows 

         15 Reverse Crunches

LEVEL 3

         25 Jumping Squats

         20 Decline Push-ups (feet up on bed or desk chair)

         10 Inverted Rows (with feet elevated onto desk chair)

         15 Reverse Crunches

**Beginners should start at level 1 until they feel comfortable enough to advance to levels 2 and 3.**

The key with these circuit workouts is to move from exercise to exercise without stopping. If you need to stop between exercises or even in the middle of the set, do what you need to do.  But always keep your 15 minute time-frame in perspective. Concentrate on as many circuits as possible in that time period without losing form.

Only advance at a pace at which you’re comfortable, and adjust the exercises (number of reps) to suit your level of experience: just make sure you are getting stronger and challenging yourself with each additional workout.

Index of Exercises

1-armed Row:

Dips: 

Hip Raise:

Inverted [bodyweight] Row:

Jump [Box] Step-Up:

Leg Lift:

Front Lever:

Back Lever:

Walking Lunge:

Elbow-Knee Plank:

Elbow-Toe Plank:

Walking Plank:

Pull Up: Grab the bar (palms facing away from you) with your arms slightly wider than shoulder-width apart. Pull until our chin is above the bar, then slowly lower yourself until your arms are straight.

Assisted Pull Ups with chair: (either one foot or two depending on your needs) – rest your feet on the chair and use them ONLY for support. Pull yourself up using your upper body as much as possible.

Assisted Pull Ups with exercise band: (use a band with strength that suits your needs).  Put your foot in the exercise band and pull yourself up.

Assisted pull ups with a partner: Have a friend hold your feet for support, have him help push, but make sure he physically helps as little as possible, so you can still get the most from your workouts.

Push-Up:

Push-ups are one of the most basic bodyweight exercises and must be executed properly in order to maximize their effectiveness.

A Proper Push-Up:

1.        Set your hands slightly wider than shoulder-width apart.  You can also turn your hands inwards do them on your knuckles.

2.       Your feet should be set up in a way that feels right and comfortable to you. 

3.       Your body should make a straight line. Your butt shouldn’t be sticking way up in the air or sagging.

4.      To get proper form, clench your butt, and tighten your abs. Your core will be engaged, and your body should be in that straight line.

5.       Your head should be looking slightly ahead of you, not straight down. Chin to the floor, not nose.

6.       At the top of your push up, your arms should be straight and supporting your weight. 

7.       With your arms straight, butt clenched, and abs braced, steadily lower yourself until your elbows are at a 90 degree angle or smaller. Depending on your level of experience, age, and flexibility, 90 degrees might be the lowest you’re able to go.

8.      Keep your elbows relatively close to your body. Take note of when you begin to get tired and they start to fly out to the sides.

9.       Once your chest touches the floor, pause slightly and then explode back up until you’re back in the starting position.

Push Up Variations:

              Utilize the same principles in these push up variations as you did in the standard push up. Simple make the change noted:

Incline Push Up:  Upper body raised up, braced on a bed or chairs or table

Decline Push Up: Lower body raised up, with feet on a bed or chair or table

Headstand Push Up: Place your hands on the floor, about 6-8 inches away from the wall. With a committed force, kick your legs up against the wall over your head. Gradually lower yourself down until your head is about an inch away from the floor, then push back upward again, using the wall for balance.

Squat:

Squat Jump:

180⁰ Jump:

Reverse Crunch:

A Few Good [Paleo] Recipes

For more fantastic Paleo recipes, visit: www.paleodietlifestyle.com

Here are a few recipes you can use to get started on the Paleo Diet and see that it can be an easy and satisfying replacement for processed food and a poor diet.

Bacon-Wrapped Roast Beef w/ Sweet Potato Mash

Ingredients

         3 1/2 lb top sirloin roast beef;

         6 slices bacon;

         ¼ cup softened butter, clarified butter or other cooking fat;

         3 cloves garlic, minced;

         1 tbsp of Dijon or homemade mustard;

         1 tbsp good quality or homemade horseradish;

         3/4 cup red wine;

         1 3/4 cups homemade beef stock;

Preparation

Preheat your oven to 400 F.

In a small bowl, combine the butter or other cooking fat, garlic, mustard and horseradish. Mix until smooth.

Rub the roast all over with the mixture.

Lay the bacon pieces out flat so that they are slightly overlapping. Then place the roast on top of the bacon and wrap the pieces around the roast. If needed, use toothpicks to hold the bacon in place.

Place the roast in a roasting dish and cook at 400 F for 20 minutes.

Once the roast has been in for 20 minutes, add the wine and stock to the roasting dish. At the same time, adjust the heat to 350 F.

Roast for about 70 minutes, depending on how well-done you like your meat. 20 minutes per pound is a good rule of thumb for a medium rare to medium well roast.  

Sweet Potato Mash [cont’d from Roast Beef]

Ingredients

         2 lbs of peeled sweet potatoes;

         ½ cup softened butter, clarified butter;

         2 green onions, chopped;

         1/8 tsp ground cinnamon;

         ¼ cup toasted pecans;

Preparation

In a large pot, bring water to a boil and cook potatoes until soft enough to mash.

Strain the potatoes and return them to pot. Add the butter and mash until all butter is melted and potatoes are smooth.

Add onions and cinnamon and mix thoroughly to ensure the cinnamon is dispersed evenly.

In a small skillet over medium heat, toast pecans. Once finished, add to the potatoes.

    Beanless Chili

Ingredients

         3 quarts (2.8 liters) good quality canned tomatoes;

         5 lbs ground beef;

         1 tbsp extra-virgin olive oil;

         6 cloves garlic, minced;

         1 onion, finely chopped;

         5 celery stalks, chopped;

         5 carrots, chopped;

         4 cups button mushrooms, chopped;

         3 bay leaves;

         3 thyme sprigs;

         2 tbsp fresh parsley, chopped;

         Sea salt and freshly ground black pepper to taste;

Preparation

In a large skillet over a medium heat, cook the ground beef with some cooking fat if needed.

In a very large saucepan over a medium heat, saute the garlic in olive oil. Cook for about 2 minutes, or until the garlic is fragrant.

Add the onion, celery, carrots and mushrooms to the saucepan. Stir well and cook for another 5 to 10 minutes, until the vegetables are soft.

Add the canned tomatoes, followed by the cooked ground beef. Stir well.

Drop in the bay leaves, thyme and parsley.

Season to taste with salt and pepper, reduce the heat to low and simmer, uncovered, for about 4 hours or until thick, stirring occasionally.

Adjust the seasoning by adding salt or pepper, if needed and remove the bay leaves and thyme sprigs.

Zucchini & Sweet Potato Frittata

Ingredients

         2 tbsp butter (Ghee) or coconut oil;

         8 eggs;

         1 large sweet potato, peeled and cut in slices;

         2 sliced zucchinis;

         1 sliced red bell pepper;

         2 tbsp fresh parsley;

         Salt and pepper to taste.

Preparation

Heat a pan over a medium-low heat;

Add the oil and sweet potato slices and cook until soft, about 8 minutes;

Add the zucchini and red bell pepper slices and cook for another 4 minutes;

While it cooks, whisk the eggs in a bowl, making sure to incorporate a lot of air in the mixture;

Season the egg mixture with salt and pepper and add to the cooking veggies;

Cook on low heat until just set, about 10 minutes;

Finish the frittata until golden under a heated broiler.

Cut the finished frittata into wedges and serve with fresh parsley.

Chicken Salad w/ Grapes, Apples & Cranberries

Ingredients

         1 lb chicken breast;

         ½ cup dried cranberries;

         1 cup celery, chopped;

         ¾ cup green grapes, halved;

         ½ cup walnuts, chopped;

         1 avocado, peeled, pitted and diced;

         1 apple, peeled cored and chopped;

         1 cup Paleo mayonnaise;

         1 tsp lemon juice;

         Sea salt and freshly ground black pepper to taste;

Preparation

You can prepare the chicken any way you like: boil, roast, or fry; it’s purely a matter of preference. Either way, once it is cooked, chop it finely, or even shred it if you prefer.

In a large bowl, combine the chicken, cranberries, celery, grapes, walnuts, avocado and apple. Toss it around a bit.

In a separate small bowl, combine the mayonnaise with the lemon juice. Season to taste with salt and pepper.

Pour the dressing into the large bowl with the chicken, fruits and vegetables and combine everything well so that all the ingredients are coated in the dressing.

Sweet Potato Casserole

Ingredients

         6 large sweet potatoes, peeled and chopped into chunks;

         1 cup walnuts, chopped;

         ½ cup full-fat coconut milk;

         1 tbsp cocoa powder;

         1 tbsp vanilla extract;

         1 tbsp cinnamon;

         2 tbsp olive oil, butter or clarified butter;

         Sea salt and freshly ground black pepper to taste;

Preparation

Preheat oven to 350F and then start by filling a large sauce pot with water and place all the chopped sweet potatoes in it. Place the saucepan over a high-heat on the stove top and bring the water to a boil. Continue cooking the potatoes for anywhere from 15 to 20 minutes, or until they are tender when pierced with a fork. Remove from heat and strain any excess water.

Return the sweet potatoes to the pot they were cooked in and drizzle 1 tablespoon of olive oil, butter or clarified butter on top of them. Using a masher or hand-mixer, mash the potatoes until smooth. As you continue to mash, slowly pour the coconut milk in, followed by the vanilla extract. Once it has been mixed well, give it a taste to see if it requires any salt and pepper. Transfer the mashed mix into a baking dish or a casserole dish and set aside.

In a medium bowl, toss the walnuts in the remaining oil or butter. Sprinkle with the cinnamon and cocoa powder and then give it another good mixing. Evenly cover the mashed potato mixture with the topping, put in the preheated oven and cook for about 20 minutes before serving.

Sweet Potato Fries

You will need:

         2 Lb of sweet potatoes cut in large wedges. You can leave the skin on or peal it,

         1/4 cup of olive oil, coconut oil or ghee (clarified butter). You can also do something like 1/8 of a cup of olive oil and 1/8 of a cup of coconut oil, this way you make sure your olive oil doesn’t burn

         2-3 teaspoons or your favorite fresh or dried herb (thyme and rosemary a well suited for baking because they won’t burn as easily as other herbs and will leave a great taste)

         Salt and pepper to taste.

Method:

Preheat your oven to 425 F. In a bowl, coat evenly the sweet potato wedges with the oil and the herbs.

Add the salt and pepper

Place the wedges on a baking tray in a single layer so they cook evenly

Roast to sweet potato fries for about 20 minutes

Test with the tip of a knife and see if the knife easily slips in. If not, bake for another 5 minutes and test again

Concluding Remarks

This book is designed to get you on the right track to becoming fighting fit in preparation for the apocalypse. If you wish to get stronger, leaner, faster, and healthier—follow the guide lines and workouts contained in this book and watch the results.

Remember, a Tuesday-prep lifestyle is a fit lifestyle. Stick to the diet as a new way of eating, work out regularly as a new way of exercising. It’s not temporary—it’s for life.

Disclaimer: Any workouts you do involving weights or a gym, please be sure to use a spotter and have someone present who is trained to assist you.

Table of Contents

Chapter 1: Inclination to Preparation

Chapter 2: Fight The Fat

Chapter 3: Uphill, Both Ways

Chapter 4: The Importance of Parkour

Chapter 5: A New Lifestyle of Workout s

Index of Exercises

A Few Good [Paleo] Recipes

Concluding Remarks