Just Ruck It

• Micro Rucks - Prioritize Consistency Eliminate Excuses #12

  🎙 Episode #12 – Just Ruck ItEpisode Summary:No time? No problem. If you’re waiting for free time to magically appear, you’ll be waiting forever. In this episode, we break down how to fit rucking into your day, no matter how packed your schedule is. From micro-rucks to habit stacking, work commutes, and mindset shifts, this episode will show you how to prioritize consistency and eliminate excuses.What You’ll Learn in This Episode:✅ How to shift your mindset from “finding time” to taking time for your health ✅ The power of micro-rucks—quick, effective ways to move more without adding extra hours to your day ✅ How to incorporate rucking into daily habits like errands, commutes, and work breaks ✅ Why consistency beats intensity, and how to make rucking automatic ✅ The 7-day challenge: Show up for yourself, one ruck at a timeChallenge: 7 Days of RuckingI challenge you—just seven days. Seven days of movement with weight. It doesn’t have to be long or heavy—just consistent. Walk the dog with a ruck, take a few laps at lunch, carry a weighted bag. However you do it, commit to seven straight days and see what happens.Then, tell me how it went! Tag me on Instagram, Facebook, and YouTube @JustRuckingIt or join the conversation on Substack: https://substack.com/@justruckitFollow & Connect:📲 Instagram / Facebook / YouTube: @JustRuckingIt 📩 Join the Substack Community: https://substack.com/@justruckitAnd remember—Life is rucking wonderful. Now load up, lace up, and get after it! 💪🎒🔥Send us a textLife is Rucking Wonderful!

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• Rucking Vs Running: Who gets a better workout? #11

  Rucking Vs Rucking: Who gets a better workout?Episode Summary: Does rucking really burn more calories than running? Short answer—hell yes. And today, I’m breaking down exactly why.In this episode, we’re diving into the science of calorie burn and why strapping on a weighted pack torches more calories than pounding the pavement. We’re talking real research, military studies, and my own personal experience—from my days as the slowest cross-country runner to the moment a tiny Adirondack mountain humbled me into taking rucking seriously.We’ll cover:The calorie burn breakdown: How a 45 lb ruck can increase calorie burn by 45% over an unloaded walk.Why rucking engages more muscles than running—hint: it’s not just your legs doing the work.The metabolic advantage—how training under load turns your body into a fat-burning machine.Why humans are built to ruck, not run—from ancient hunters to modern soldiers.How to maximize your calorie burn—weight, hills, pace, and intensity tweaks that will take your ruck to the next level.Plus, I share my favorite real-world comparison—a runner in my neighborhood who crushes twice the distance I do in the same time, but we both finish drenched. The difference? I worked harder, burned more calories, and built more strength.If you’ve ever wondered whether rucking is really worth your time, this episode is for you.Citations & Studies Mentioned:📖 Volek, J. S., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110. DOI: 10.1016/j.metabol.2015.10.028📖 Tassone, E. C., & Baker, B. A. (2017). Body weight and body composition changes during military training and deployment involving the use of combat rations: a systematic literature review. British Journal of Nutrition, 117(6), 897-910. DOI: 10.1017/S0007114517000630📖 Michael Easter (2021). The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self. Rodale Books.Join the Conversation:🔥 Have you tested rucking against running? Share your ruck progress, your toughest hikes, and your favorite ways to level up your training. Tag me on social media @JustRuckingIt🔥 Love the show? Drop a 5-star review so more people can discover rucking and why it’s way more badass than running.Send us a textLife is Rucking Wonderful!

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• The Power of Boredom: Why You Need a Silent Ruck #10

  Episode Summary:When was the last time you truly let yourself be bored? No music, no phone, no distractions—just you, your ruck, and the open trail. In today’s episode, we’re diving into why boredom is actually a superpower—and why a silent ruck might be the missing piece in your training and mindset.Modern life has conditioned us to avoid boredom at all costs, but the science says otherwise. When we let go of distractions, our brains shift gears—unlocking mental resilience, problem-solving skills, and deeper self-awareness. I’ll break down how rucking in silence acts as a reset button for your mind, plus how to set up your own Boredom Reset Ruck for maximum impact.If you’ve ever struggled to clear your head, find focus, or push through mental barriers, this one’s for you.🔹 What You’ll Learn in This Episode:✔️ The science behind boredom and mental resilience✔️ Why our ancestors thrived on long-distance load carrying✔️ How a silent ruck can improve creativity and problem-solving✔️ My own experience with boredom rucking and how it changed my mindset✔️ How to plan your first boredom ruck and embrace the silence📢 Challenge: Try a silent ruck and let me know what you discover! Tag me on social media or drop a review with your experience.🎙 Subscribe & Review: If this episode helped you rethink your approach to rucking and mental training, leave a 5-star review so more people can discover the benefits of rucking beyond just fitness.📚 Further Reading:Easter, Michael. The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self. Rodale Books, 2021. [https://amzn.to/43i2MYC]🔗 Connect with Me:📸 Instagram: [@JustRuckingIt]📘 Facebook: [@JustRuckingIt]🖥 Youtube: [@JustRuckingIt]And remember—life is rucking wonderful. Train heavy to hike easy, and I’ll see you on the next episode!Send us a textLife is Rucking Wonderful!

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• Rucking Vs Hiking & Backpacking #9

  Rucking vs. Hiking vs. Backpacking: What’s the Difference?Is rucking just hiking with a heavier pack? And where does backpacking fit into the mix? In this episode of Just Ruck It, we break down the key differences between rucking, hiking, and backpacking—and why each has its own place in your adventure toolkit.Tune in to learn:✅ What sets rucking apart from hiking and backpacking✅ How these activities complement each other✅ When to choose one over the other✅ How rucking can make you a stronger, more capable hiker and backpackerWhether you’re rucking to train, hiking for fun, or planning a multi-day backpacking trip, this episode will help you level up your endurance, strength, and adventure skills.🎧 Listen now and let’s ruck into it!💬 Share your rucking, hiking, or backpacking stories with me on social media! 🚶‍♀️🎒 #JustRuckIt #RuckingLifeSend us a textLife is Rucking Wonderful!

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• Group Hike to Giant's Ledge - #8

  Episode Summary:In this special episode of Just Ruck It, I take you along for a winter group hike in the Catskills up to Giant’s Ledge. I sat down with some incredible women from Seek to Do More to talk about their experiences, challenges, and victories on the trail. From tackling icy climbs with microspikes to packing the right winter gear, this episode is packed with trail-tested insights, hilarious moments (including a great M&M disaster), and the power of community in the great outdoors.What You’ll Hear in This Episode:✅ The Mental and Physical Challenge of Winter Hiking – What it’s like to face the cold, push past doubts, and build confidence on the trail.✅ Gear and Pack Weights – What we carried, what worked, and what we probably didn’t need to haul up the mountain.✅ Trail Conditions & Safety Considerations – Navigating icy terrain, making the smart call to turn back before a storm, and lessons learned.✅ Summit Snacks & Celebrations – Nutella Uncrustables, bourbon maple syrup shots, and why M&Ms and snow don’t always mix.✅ The Power of Community – How hiking with a supportive group changes the game and makes the experience even more rewarding.✅ Advice for Beginners – Our biggest takeaways and encouragement for anyone looking to start winter hiking or rucking.Shoutout to Seek to Do MoreThis group hike was made possible through Seek to Do More, a program led by Coach James Appleton that helps people push their limits and develop both mental and physical resilience. Join the Conversation!📲 Share your winter hiking adventures or rucking stories with me on social media! I’d love to hear your takeaways, your funniest trail moments, or what’s next on your adventure list.📩 Leave a review! It helps more people find the show and get inspired to hit the trail.Send us a textLife is Rucking Wonderful!

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