The Ultimate Fitness & Mindset Blueprint for Military Veterans

MEET DAVE MORROW:

FROM INJURED WARRIOR TO IRONMAN

Dave created Canada’s first Veteran’s Affairs funded, online fitness program for veterans called the A.T.H.E.N.A. Program

His Hard To Kill Podcast is the world’s best Army veteran podcast of 2022, with over 10k monthly downloads and over 200 experts interviewed.

Dave completed the Ironman in 2022 after being released from the Army for his career-ending injuries in Afghanistan.

Dave’s the first Canadian veteran to win the “Most Motivational Personal Fitness Instructor” award by GHP Fitness

WHAT HARDEN THE F*CK UP WILL TEACH YOU

CHAPTER 1 – PREPARE YOUR MIND LIKE A SNIPER

Tim Turner & Ben Klick

Tim and Ben Klick explain the rigorous mindset training all Canadian snipers must go through and how their ability to focus on process and not results is how they managed to become two of the best snipers in Canada. 

Growth vs Fixed mindsets is a popular concept made famous by Carol Dweck of Stanford University. The graphic on the right explains the importance of a growth mindset and limited fixed mindset to help achieve success at anything. 

Chapter References:

Carol Dweck, “Mindset.” (https://amzn.to/3zqqvsR)

Operation Pegasus Jump. (https://operationpegasus.ca)

CHAPTER 2 – CHANGE YOUR STORY, CHANGE YOUR MIND

Mark England

Many veterans can get stuck in a story that commits us to a life of victimhood, self-pity and doubt. Mark England’s job is to break you out of crap stories and help you change your mind. 

How many times have you beaten yourself up over an incident in combat or at home that either hurt someone you loved or yourself? It’s time to learn how to get over it and build your new story. Breaking out of the victimhood mentality is imperative because it can manipulate an entire society to conform and become “The Borg” as Mark points out. 

Chapter References:

Enlifted Coaching (https://enlifted.me/)

CHAPTER 3 – DON’T GET OUTFLANKED

Hal Hughes

Hal has worked as a therapist with the veteran and law enforcement community for a long time. A retired police officer himself, he had to overcome a serious head injury and years of treatment and subsequent opioid addiction to get to where he is today.

One of Hal’s biggest takeaways is that we all need to grow in order to thrive and overcome our trauma. He has a bamboo tree in his office to serves as a metaphor for personal growth. From being in the shit and the mud for years until one day, the bamboo grows so fast you can see it happen before your eyes. Did that bamboo tree grow that tall in a few months or over five years?

Chapter References:

Hal Hughes Counselling (https://www.halhughes.com/)

CHAPTER 4 – MEN ARE DYING FOR A NEW MENTAL HEALTH APPROACH

Dr. Robert Whitley

Men don’t heal from psychological trauma like women. This is an established fact, made clear by Dr. Robert Whitley. Why do we treat men like women when they need treatment, then?

“Men need to heal shoulder to shoulder,” according to Dr. Whitley. The faster we make that change happen, the faster we’ll see the suicide rates fall for our brothers. 

Chapter References:

Dr. Robert Whitley, Men’s Issues and Men’s Mental Health: An Introductory Primer (https://amzn.to/3RSXmgi)

Warrior Adventures Canada (https://warrioradventures.ca/)

Irreverent Warriors (https://irreverentwarriors.com/)

Becoming Om (https://www.becomingom.com/)

Voluntold (https://www.voluntold.co/)

CHAPTER 5 – ADDICTION CAN RUIN YOU

Dr. Robb Kelly

Learn about the crucial 7.3 seconds Dr. Kelly has determined to be the window of time for an alcoholic to regain control before they take a drink. 

Chapter References:

Dr. Robb Kelly, “Daddy, Daddy, Please Stop Drinking” (https://amzn.to/4cpyuVz)

CHAPTER 6 – BE MINDFUL LIKE A NAVY SEAL

Jon Macakskill

Meditation and mindfulness are explored in depth with retired Navy SEAL Commander, Jon Macaskill. After realizing he, “Couldn’t live the dash” any longer, a reference to the dash between your birthday and death on your tombstone, he began his journey into mindfulness practice.

The goal is to practice and not expect perfection. Gain some time back everyday with his guided meditation with the QR code and apply a simple “Box Breathing” technique I learned during my time in the Army, to restore a sense of calm during a chaotic day.

Chapter References:

Jon Macaskill, “Unleashing Inner Strength: A Navy SEAL’s Guide to Preparedness, Resilience, Grit, and Compassion Through Mindfulness” (https://amzn.to/4cNvO48)

Marcus Luttrell, “Lone Survivor The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10” (https://amzn.to/3RUxuAH)

CHAPTER 7 – THE LIONS ARE HOME FROM WAR

Stuart Scheller

Retired Marine Corps LTC, Stuart Scheller describes his deep disatisfaction with the American General staff and how it led to him criticizing it, publicly, while still in uniform. Stuart explains his principled stance, as a warrior and a dad, to do what’s right, not expedient. 

Chapter References:

Stuart Scheller, “Crisis of Command: How We Lost Trust and Confidence in America’s Generals and Politicians” (https:// amzn.to/3XOjPPg)

CHAPTER 8 – EAT LIKE YOUR ANCESTORS

Ben Azadi

Ben is the creator of the, “Keto Kamp” and “Keto Flex Diet” and has a thing or two to say about our crappy diets. He went through a weight loss transformation of 80 pounds in 2008, ever since he has been on a mission to help 1 billion people live a healthier lifestyle.

Ben has been the go-to source when it comes to holistic health, longevity, anti-aging, functional fitness and fat loss. The keto diet’s efficacy is represented in my cool graphic I created over on the right. For simple reference on what to eat, just avoid everything the government has ever said is good for you – shown on the right as well. 

Chapter References:

Ben Azadi, “Keto Flex: The 4 Secrets to Reduce Inflammation, Burn Fat & Reboot Your Metabolism” (https://amzn. to/3XQE8M6)

CHAPTER 9 – FASTING FOR LONGEVITY

Cynthia Thurlow

Cynthia Thurlow is a nurse practitioner, CEO and founder of the Everyday Wellness Project, and international speaker, with over 9.6 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health.

Find out how to control your addiction to the new “crack” of our age; sugar. Develop a better understanding of how insulin resistance will kill you and the simple technique of fasting for longevity. Don’t let your insulin “soldiers” get overwhelmed with too many soda pops. Shut your mouth from time to time and don’t eat. 

Chapter References:

Cynthia Thurlow, “Fasting For Longevity” (https://amzn.to/4bLkswF)

CHAPTER 10 – CHOLESTEROL WON’T KILL YOU. POOR METABOLIC HEALTH WILL 

Dr. Philip Ovadia

Dr. Ovadia is on a mission to prevent you from being on his operating table. His approach is way different than most doctors though. He wants you to stop worrying about cholesterol intake and start exercising and eating well. His emphasis on metabolic health will leave you with a new perspective on how to take care of yourself and be able to push back against your doctor if he prescribes you a statin. Just look at the chart on the right! 

Chapter References:

Dr. Philip Ovadia, “Stay Off My Operating Table” (https://
amzn.to/4bxRiAR)

CHAPTER 11 – BRAZILIAN JIU-JITTSU: MORE THAN JUST CHOKING PEOPLE TO DEATH

Dr. Gino Collura

Dr. Gino is as unique of a human being as they come. He’s worked fighting narcotrafficking in South America, he’s an author, relationship coach, jiu-jitsu expert and a doctor of neuroanthropology. If you’re wondering how BJJ got so popular in the veteran community, Dr. Gino wrote an influential paper on how the closeness and aggressiveness of BJJ brings trust and a warrior spirit back to veterans’ lives. 

Chapter References:

Brazilian Jiu Jitsu: A Tool For Veteran Reassimilation https://digitalcommons.usf.edu/cgi/viewcontent.cgi?article=8474&context=etd

Dr. Gino Collura, “Seven Layers of Successful Relationships”
(https://amzn.to/3VOpvGp)

CHAPTER 12 – THE HARD TRUTH ABOUT ERECTILE DYSFUNCTION

Dr. Elliot Justin & Dr. Judson Brandeis

You may not know this but your weiner could save your life! Erectile dysfunction is the dirty little secret of the veteran world that nobody wants to talk about but over 40% of men in their 40s have erectile dysfunction and if you’re a veteran the chances of having ED go way up. Couple this with plummeting testosterone levels, we’ve got a perfect COCKtail of compounding issues that will leave you much less HARDer to kill. 

Chapter References:

Dr. Judson Brandeis, “The 21st Century Man: Advice From 50
Top Doctors and Men’s Health Experts so You Can Feel Great,
Look Good and Have Better Sex”

FirmTech Ring: https://myfirmtech.com/h2kpod (Code:
DMORROW)

P-Long study: https://p-long.com/wp-content/
uploads/2022/10/P-Long_Study_Abstract.pdf

CHAPTER 13 – DESTROY DAD BOD

Jason Khalipa

Jason Khalipa is a Crossfit Games champion, BJJ champion and most important of all, a dad.  Jason is brutally honest about how unacceptable it is to be a dad with “dad bod”. I created the Khalipa Proficiency Pyramid to visually represent his order of priority for being a fit, healthy and competent dad. 

Chapter References:

Jason Khalipa, “As Many Reps As Possible” (https://amzn.
to/3RTiIu0)

CHAPTER 14 – SLEEP OR DIE

Dr. Kirk Parsley

Dr. Kirk Parsley will completely change the way you look at sleep, especially if you’re a veteran. He’s got years of research behind his bold statements that if you’re not sleeping, you’re making yourself “slower, weaker and fatter.” 

Chapter References:

Dr. Kirk Parsley, “Sleep to Win: How Navy SEALs and Other High Performers Stay on Top.” (https://amzn.to/3RPYaTi)

CHAPTER 15 – CONTROL YOUR PAIN AND STAY SUPPLE

Dr. Kelly Starrett

Honestly, I don’t know if I’d still be podcasting and writing books if it wasn’t for Kelly deciding to hop on episode 14 of my show. He’s the OG mobility improvement guy and will get your broken ass moving better and with less pain. Kelly heavily influenced my book on mobility. In his own words, “[The Nimble Warrior] is like cider and [The Supple Leopard] is the hallucinogenic toad you lick.”  

Chapter References:

Dr. Kelly Starrett, “Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” (https://amzn.to/4bsrp5n)

Dr. Kelly Starrett, “Deskbound: Standing Up to a Sitting World” (https://amzn.to/3zuD4TY)

Dr. Kelly Starrett, “Ready to Run: Unlocking Your Potential to Run Naturally” (https://amzn.to/4btZfHg)

Dave Morrow, “The Nimble Warrior” (https://amzn.to/41UpZO0)

CHAPTER 16 – DID THE ARMY BREAK YOUR BRAIN?

Ryan Carey

Ryan knows a thing or two about mTBIs. A former professional CFL Football player and veteran of Op Medusa in Afghanistan, he’s had his fair share of blows to the head. What’s troubling is that loads of veterans have been experiencing way too many concussive forces over a long period that could have some nasty long-term consequences on our mental and brain health.  

Chapter References:

The Concussion Legacy Foundation (https://www.concussionfoundation.ca/)

CHAPTER 17 – REMOVING THE “D” FROM PTSD

Tom & Jen Satterly

Tom and Jen Satterly are on a mission to reshape the definition of post-traumatic stress. They created the All Secure Foundation, which intends to help special forces soldiers from around the world access the best treatments to overcome their psychological traumas from 20 years of fighting the War on Terror. Tom is a retired Command Sergeant Major of Delta Force and knows a thing or two about combat.   

Chapter References:

Tom Satterly, “All Secure: A Special Operations Soldier’s Fight to Survive on the Battlefield and the Homefront” (https:// amzn.to/3RROhnO)

All Secure Foundation (https://www.allsecurefoundation. org/)

CHAPTER 18 – HEALING WITH PSYCHEDELICS

Ryan Carey & Carlos Duran

Outside-the-box therapies is the main focus of this book and plant medicine is a major component of these therapies for veterans. Carlos explains the ancient medicine of ayahuasca and the healing ability it has for soldiers suffering with post-traumatic stress. Ryan is at the forefront of bringing veterans on their healing journey and helped create a foundation to enable this healing to happen. 

Chapter References:

Operation Purify (https://operationpurify.com/)

CHAPTER 19 – BREATHE MOTHERF*CKER

Brandon Powell

Brandon is a world-renowned Wim Hof instructor. The Wim Hof Method exposes you to holotropic breathing and cold water. It’s a complete game changer, especially when you feel like bitching out cuz the water is cold AF.   

Chapter References:

Wim Hoff, “The Wim Hof Method: Activate Your Full Human Potential” (https://amzn.to/3zw29Ow)

Brandon Powell Coaching (https://www.wimhofmethod.com/instructors/brandonpowell)

PUTTING IT ALL TOGETHER 

Chapter References:

Habit Tracker (https://docs.google.com/document/ d/1JDDb26KmevR7jOE-pfwMc36JjaG_Z3U7AjVr0Qi9IKM/ edit?usp=sharing)

Join our FREE Fitness Community (https://www.skool.com/hard-to-kill-veterans/about)

Veterans Getting Fit AF Community (https://www.skool.com/dave-morrow-personal-training/about)

Hard To Kill Website (https://hardtokill.org/)