Introduction to Pre-Apocalyptic Fitness Recourses

Additional tips, articles, and more to help with your preparedness journey, organized by book chapter.

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The Seven S’s of Pre-Apocalyptic Health and Fitness





Salt & Hydration

Millie’s favorite hydration helpers:



Millie’s Hiking Gear and Recommendations:

  • For shorter hikes, I swear a belt bag.
  • For longer hikes, I use a daypack like this.
  • For overnight or multiday hikes, I have a 55L pack.
  • I carry a few Band-Aids in my belt bag and a small first-aid kit in the larger packs.
  • Plus an emergency blanket. On overnight hikes, I carry a sleeping bag, tent, etc., in addition to the emergency blanket.
  • Lip balm from MadeOn Skin Products (the only lip balm I use!).
  • A water bottle (this is my favorite) or hydration bladder.
  • Depending on where we’re hiking, we may also take a filter of some sort. I like the Sawyer systems. The one-gallon gravity filter is great for an overnight hike, and the Sawyer Mini has a squeeze option or will fit on a Smart Water bottle. (I’ll admit, I tend to overpack on water. I hate the idea of running out!)
  • Guidebooks for your area, such as this one that I love for hiking in the Beartooth Mountains, combined with an online map such as AllTrails, which can be downloaded in case of signal loss. For many hikes, we also take a paper map and compass.
  • Wearing a weather-appropriate hat will help with your comfort. During summer months, a bucket hat or wide-brimmed hat will keep the sun off your face. We hike (or snowshoe) year-round, and during the winter, I wear a stocking cap. I’m also a huge fan of the Buff brand neck gaiters and have these in varying weights to wear year-round. They work great not only around the neck but also as a headband, hat, and face covering.
  • A headlamp or flashlight is also essential. I prefer a headlamp since they are hands-free, but I take both on overnight or multiday trips.
  • For longer or overnight hikes, I take a knife and/or multitool. I own the Gerber Gear Truss and really like it.
  • I also take several options to start fires including waterproof matches, a lighter, and a ferro rod kit.
  • Food is one of my favorite parts of the hike! I’ll not only take a lunch to enjoy during or after but also assorted snacks. Granola bars are easy, but I avoid ones with chocolate chips in them. I also like energy chews and Honey Stinger Waffles. Both are almost like a dessert but can really help when tiredness sets in and I’m beginning to bonk. To also help with energy and replenishing the salt I’m losing on a long hike and/or hot hike, I carry electrolyte tablets or powder to add to my water. My favorites are these fizzy tablets because they feel almost like a treat.
  • The electrolytes mentioned under the Salt & Hydration section above are also hike-appropriate.
  • Remember to dress weather appropriately and consider that the conditions where you are hiking may be substantially different than when you step out your front door. Like the water, I tend to overpack for a longer hike. I want to be comfortable and prepared in case there’s an emergency on the trail. We also hike and live in bear country, so we always carry bear deterrent on our hikes.


Stress Management


Movement Quota

  • The Guide to Beating a Heart Attack


Creating a Fitness-Friendly Household


Schedule Workouts


Home Gym


Food is Fuel


Fitness Allies






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