Hey monkiis,

I was writing out a training program for myself and made up a really useful template on the spot that I wanted to share with the monkii family. Basically, I started with three high-level categories: Goals, Principles, and 2021 Events and then reverse-engineered a path to how I would train in congruence with those three categories. My BIG 3 plans for 2021 are 1) a mountain trail run somewhere between 30 and 50 miles, 2) Climbing a Big Wall in Yosemite National Park, and 3) Backcountry Bow Hunting in September.

What is so fun above setting these huge goals is that you end up doing a bunch of other fun adventures and challenges in order to help 'train' for the big boys. I wrote out a 5-week training block that is mainly focused on General Physical Preparedness, but that also includes some targeted training for the One-Arm Pullup and One-Arm Pushup. I'll do some evaluation and a few fitness tests at the end and then set off on a new journey in 5-weeks.

I'd highly recommend giving this process a shot and please let me know how it goes.

As promised, check out the Wildman David Goggins Instagram.

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

I'm very excited to welcome Coach Michael Ungár (@ungarnation). Coach Ungar was my strength and conditioning Coach when I was at Georgetown from 2007-2009 and I'll never forget the first meeting him. He walks into the room and you could immediately feel his enthusiasm, energy, and excitement for strength & conditioning. He could not wait to get in the weight room and get after it and I was super stoked to have this Wildman around for my senior season. He also has a genuine concern and love for his athletes which was crystal clear during my time training with him.

Coach Ungár played football at the University of Texas, Austin. He made the team as a walk-on so I have to give a shoutout to the walk-on mindset. He has also coached at some of the top collegiate programs across the country including Harvard University, Georgetown University, LSU, and Auburn. Coach Ungar now trains in the private sector in the Washington DC area and continues to crush big weight (he hit a squat lifetime PR the day before recording this episode). He has a Masters in Exercise Science and is a life-long student of all things related to fitness, training, and health. It was awesome getting to chat and I hope we can do it again soon!

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

My guest today is the Wildman from Austin, Dude Spellings (@dudespellings). Dude not only has a rad name, but is a Primal Health Coach, Ultra Endurance Athlete, and health/wellness/fitness enthusiast. It's all about living a healthy, balanced life which lines up well with the #monkiimindset.

I first heard Dude on the Primal Blueprint Podcast talk about his no-joke Microworkouts where he was accumulating up to 350 Pushups, 100 Pullups, 50 Jump Squats, 50 Deadlifts, and a 4-mile run throughout the course of the day. WHOA! It's important to note that he definitely ramped up to this volume in addition to the method in which he is spreading out the volume. He does NOT do everything at once but instead spreads the work over several hours where he is recovered between each 'set' and thus can do a huge amount a volume without it being overly exhaustive.

From my time working in the Wild I find that this strategy seems to line up much more congruently with a primal model of movement vs. the 1-hour Bootcamp or class at the gym. It's not to say that these 1-hour sessions are not useful. Rather, it's important to think in a more nuanced way about training vs. movement and how you can get extreme health and performance benefits without breaking down your body. It's all about balance.

Show notes:

Dude's Website
Dminder App

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

I've never been a big New Year's resolution guy. However, I find that reflecting on the previous year is always a good exercise to revisit the joy from the highlights and on a darker note, to look into your own abyss and get an honest starting point from which to move forward.

My reflections/highlights from 2020:

  1. The birth of my second daughter.
  2. Killing my first Elk with a bow.
  3. Climbing the Diamond twice (1,000 ft rock wall) on Longs Peak.
  4. 'Newborn starts' for mountain adventures.
  5. Microworkouts and 'All-Day' Workouts.
  6. Taking time off to let my body recover.
  7. Launching Stoic on Kickstarter.

Two Challenges for 2021:

  1. 21 days in a row, do 21 reps of any movement.
  2. Take the first 7 days of January to come up with a Misogi for 2021. Email me your Misogi: Elders@monkii.co.

Other links:

David Goggins on Rich Roll's podcast.

12 Rules for Life by Jordan Peterson.

Guy Raz Interviews Tim Ferriss.

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

I need to start with a shoutout to monkii Nadeem, monkii Craig, and monkii Mike for sending their questions/comments. I appreciate them taking the time to send such thoughtful notes and keeping the conversation going. During the Stoicism segment, I mention the article linked below several times and it's definitely worth a read whether you are a seasoned Stoic or completely new to the concept. Other links are below:

What is Stoicism?

The Man Who Quit Money

The Pomodoro Technique

Why We Sleep

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis.

I'd like to welcome the Wildman Andrew Skurka (@andrewskurka) to the show. I've been following Andrew for many years now and I was psyched for the opportunity to chat. Andrew has traveled by foot for thousands of miles through some of the wildest terrain imaginable. For these 'firsts', he received several accolades including the prestigious National Geographic Adventurer of the Year. Check out his adventure-resume below. This past August 2020, he set the FKT (Fastest Known Time) for a route called the Pfiffner traverse right here in Colorado. In the introduction to the episode, there is an audio clip of him completing this 76-mile journey and when I heard this back in August I've been wanting to chat ever since.

Some of Andrew's other athletic achievements include: a marathon personal-best of 2:28:24, and placing 73rd at the 2017 Boston Marathon. He has completed six 100-mile races, and has finished Top 3 at the Leadville 100, Run Rabbit Run 100, Bighorn 100, and Vulcano Ultra Trail 100K.

Please enjoy our conversation and thanks again to Andrew for joining me!

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

This is a conversation I have been thinking about for a few years and I feel like I've been enlightened. I am pleased to welcome the scientist/philosopher/naturalist/coach and of course Wildman Logan Schwartz to the show. Logan is thinking about fitness, health, wellness, and nutrition on an inspired level. I first heard him on the Primal Endurance podcast a few years back and it is a conversation I've returned to many times. The concepts he discusses are so simple, yet, in our modern environment they are not necessarily easy to implement. In a sense, we have to outsmart how smart we are. Hearing him concisely articulate these abstract ideas I've been contemplating myself had me yelling "yes!" at my phone and I've listened to that episode like 5 times. I suspect I may break that record with this one!

We went on an epic journey covering microworkouts, nutrition, how to move more, and how to approach your 'training routine' using the Socratic method. Among many others.

Logan is a quote machine and you are going to want to get out your notebook for this episode. I can't thank Logan enough for coming on the show and I'm looking forward to continuing the conversation. monkii on!

Logan on the Primal Blueprint Podcast.

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

I am psyched to welcome the Wildman Brad Kearns (@bradkearns1) to the show. Brad is the host of the Get Over Yourself Podcast and lives a well-examined, wild life. He is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #3 world-ranked Masters age 55-59 track&field high jumper, and former national champion and #3 world-ranked professional triathlete. He has written twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and face of the Primal Blueprint online multimedia educational courses. In 2017, The Keto Reset Diet became a New York Times bestseller, and briefly ranked as the #1 overall bestselling book on amazon.com.

In 2018, Brad broke the Guinness World Record for the fastest single hole of golf ever played (minimum hole length of 500 yards). Playing with a single club (3-wood) and sprinting full speed between shots, Brad played a 503-yard hole in 1 minute, 38 seconds, scoring a birdie four. Here is a detailed account of how he did it, and why it’s important to maintain passion and competitive intensity throughout life.

Brad is 4-time top-20 finisher in the World Professional Speedgolf Championships. He placed third in the 2017 California Professional Speedgolf Championships, shooting 78 on a championship course in 47 minutes for a Speedgolf score (adding together strokes and minutes) of 125.

Brad is an avid high jumper and sprinter. In February 2020, competing in the high jump in the Masters age 55-59 division, he cleared 5’0″ (1.52m), which ranked him #1 in the USA and #3 in the world. His 400-meter time of 1:04.97 ranked him #3 in the USA. In 2016 at age 51, Brad high jumped 5’5″ (1.65m) at a practice session, exceeding the All-American standard. At age 50, he ran a 400-meter time trial in 59.8–running in the 50s in his 50s!

During his nine-year career as a triathlete, Kearns was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit. Career highlights include a remarkable streak of seven victories in a row (’91-’92), a world duathlon series championship, two national triathlon championships, and a #3 world ranking in 1991. Kearns is the last American professional male to place in the top-5 in the ITU World Olympic Distance Championships (1992) and still holds the Hawaii Ironman 24&under age division American record at 8:57 (1989).

In other words, he's a Wildman!

Check out what Brad is up to as well as order his DELICIOUS Macadamia Masterpiece Nut butter on his website: www.bradkearns.com.

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

Every time I talk to my good friend and OG monkii, Erl (@erlendhunstad) Wildman of the North I learn something new. Or at least, I see something from a new perspective that leads to growth and introspection. monkii erl and I have been chatting since the earliest days of monkii and I've even been able to meet up with him twice in his Arctic home (thanks again!). He is a professional Psychologist in Norway seeing patients regularly. In this episode he articulated how Stoicism and Psychology synergize to create a mindset of anti-fragility. Erl embodies someone who leads an examined life and I really respect his thoughts and opinions. Get out your notepads, this is an episode worth listening to a few times.

Thanks so much to Erl for sharing with the monkii family; stoked to do this again soon!

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

Hey monkiis,

I read this post from @realjoedesena a while back and have been meaning to share it with the monkii family.

Joe posted:
Marriage is hard. Divorce is hard. Choose your hard.
Obesity is hard. Being fit is hard. Choose your hard.
Being in debt is hard. Being financially disciplined is hard. Choose your hard.
Communicating is hard. Not communicating is hard. Choose your hard.
Life will never be easy. It will always be hard.
But we can choose our hard. Pick wisely.

Joe then adds that you should, "choose the hard that allows for progress". 

What is a 'hard' that you choose?

If you have questions, please send a note to info@monkii.co or send us a DM to @monkii.co on Instagram we can get more monkii Q&A sessions going.

Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you.

See you out there and monkii on,

-monkii Dan

www.monkii.co

 

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