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I’ve taken a few firearms training classes over the years and loved every single one of them. A common theme that I was often told was, “you’re a good shooter but you just need to get in better shape.” We often hear that gunfights last only seconds and think that no matter what shape we’re in, we could last that long. That is, until you do the training and realize that maybe you’re not in as good of shape as you think you are.
As I’ve gone through classes (e.g. shooting and moving, vehicle classes, hand-to-hand combat classes, etc.), I realize that I’m not the only one who could use some help on improving fitness. A comprehensive plan should include mindset, diet, exercise, and rest. You need to make fitness happen. There’s no easy way to do it, so suck it up, buttercup!
Mindset
It doesn’t matter what your level of fitness is — without a proper mindset and realistic goals, you will not achieve your fullest potential. If your goal is to lose weight, a reasonable goal is to take the weight loss in 10 percent increments of your current body weight. If your goal is to lose body fat/gain muscle, get a body fat analyzer to track your progress. If you’re “just trying to feel better,” I believe you aren’t being specific enough and are destined to fail. I once lost 50 pounds busting my hump to feel better. Despite being successful in that weight loss goal, I still felt miserable. Why? My mindset wasn’t focused on “proper” diet and rest. I gained it back and started over. My goal was shortsighted, and I lacked vision.
I remembered a book I read in college called Peak Performance: Mental Training Techniques of the World’s Greatest Athletes by Charles A. Garfield and Hal Zina Bennett. I realized I was going through the motions and not visualizing my goals. This was a critical piece that was missing, and once I added it back, I found success. In order to visualize effectively, it helps to have a measurable metric. Such metrics can be percent body fat, waist circumference, and total body weight, to name a few. These should be checked at the beginning of your exercise program and every six weeks. Write everything you do down: diet, calories, macronutrients, exercise, etc., as this holds you accountable to yourself. This can provide valuable feedback toward your progress and improve your chance of success.
Another part of the success and mindset is attitude. This year, I decided to do something I sucked at and turn it into a positive. Since the number-one thing on the list was running, I went all in. In preparing for a half marathon, I was coached by many of my running friends that not every run will be a good one. I challenged myself to find a bit of good in every run. Some days I didn’t go far, but my blood sugars stayed steady. Other days my blood sugars tanked, and I had to walk for distance. Maybe on one run I had trouble with hip pain, but I focused on technique to make it through the run. I always tried to stay positive with every run. With each outing, I improved. By staying positive, I found that my motivation remained high … even when my friends were yelling, “Run Forrest, RUN!”
Diet
Many people think about a diet as a four-letter word. How do you choose which diet is right for you? There are all kinds of recommendations; however, I like to keep it simple. First, use an app like myfitnesspal (www.myfitnesspal.com) to track calories and nutrients. I find that people who track their progress on an app tend to maintain their dietary goals for a longer duration. The key to using any form of diet tracker is to be completely honest with how much you’re eating. Measure everything out.
Above: Fruits and vegetables are important, but don’t forget herbs and spices to aid in recovery.
When I counseled patients on a “medically supervised weight loss program,” I first had them record what they ate for one week without any direction from me. I found that 90 percent of the people who came in the following week had obvious issues with their diets. Most of these patients thought they were doing right by eating what they were eating. We would discuss some simple changes, whether it was total calories or macronutrient composition. I’d set goals, or benchmarks, for them to attain. I’d then see them back in three weeks and check on their progress. I’d challenge them to lose half to 1 pound a week. Often in the early weeks I’d see 5 to 10 pounds of weight lost, depending on how bad the diet was initially.
If I thought they were overindulging on calories, I’d take their first week’s data and cut 250 to 500 calories a day. For the average person, it takes 3,500 calories cut to equate to one pound of weight loss. If the patient came back three weeks later and had not lost weight, it was often due to underreporting of food consumed. If the patient already had a reasonable calorie intake after that first week, we’d focus on macronutrient composition. I know there are a lot of different views on what this should be; however, I’d look at their first week’s data as a guide.
Invariably, people would either be heavy on carbs or heavy on fats. We would adjust these to more reasonable levels and discuss foods that would be better substitutes to meet their goals. To reduce carbohydrates, I’d encourage them to avoid processed foods and eat as many vegetables as they could. They were encouraged to eat fruit every day. I’d often direct people to www.allrecipes.com to help them with ideas on using vegetables in meals.
To boost protein, I suggest that people try to get 1.5 mg/kg of body weight a day. Personally, I have to supplement with protein powder to reach that mark. Having a good amount of protein will help with muscle gain as well as recovery after workouts. I’d also try to adjust the amount of protein, as well as calorie consumption, based on activity of the day. Remember that too much protein can be harmful to the kidneys. You might periodically check in with your physician to have a blood test or urine test to ensure that all is good there.
Fats are an important part of our diet and should not be eliminated altogether. In college, I got a wacky idea to cut my fat consumption to less than 10 percent of my total calories. Guess what happened? I got massively depressed. As I was reading about dieting and nutrition, I came across a passage that described how important fat is in our diet. I went to the store to buy some Skippy and felt better in a few days! My depression was caused by not having enough fat in my diet. Now, I aim for 20 percent of caloric intake from fat as part of my macronutrient goal.
Exercise
If diet is a four-letter word, exercise is twice as foul, right? But it doesn’t have to be. This goes back to having the right mindset. I think about exercise in three different contexts and believe the weight of each in your routine varies depending on your level of fitness. First, think about the importance of stretching. Not only does it help to get the circulation flowing to the muscles, it can reduce the chance of injury even when we push our bodies physically.
As we age, flexibility is also important for joint mobility and can help ease the pain from arthritis. Whether you choose to do basic stretching, yoga, or some iteration of these is up to your preference. I like a stretching program by Scott Sonnon that he calls Intuflow. YouTube has multiple videos from Scott, and others, that are helpful. Diamond Dallas Page has his version of yoga that includes isometrics in the movements. Check out his program at www.ddpyoga.com. He has an excellent app if you sign up for his program.
The second aspect of exercise should involve cardiovascular fitness. I love the saying that you can’t walk a mile without taking the first step. For some patients, I’d literally recommend that they walk 20 feet, several times a day. You would be amazed at the lack of fitness some people have that requires them to start at this level. If they can do it, so can you. Start a walking program. Once you can walk for time, say 30 minutes, then increase the speed and walk for distance within that time.
Continue to increase your goals every week. When you decide to start running, try walking for one minute then running for one minute. Again, pace is up to you, but try to work up the time, say 15 cycles of the walk one/run one. Maybe every week or two, increase the amount of time you run (e.g. 2/1, 3/1, 4/2, etc.). Of course, you can also try cycling, rowing, or anything else that increases heart rate. Your goal should be a target heart rate of 85 percent of your predicted maximum (220 minus age, then multiply by 0.85 to get your target heart rate). With fitness watches, such as the Garmin Fenix 6X Pro, you can collect data to guide you to improve your fitness.
Above: A mixture of strength training, stretching, cardiovascular and core exercises round out a good program.
The last aspect of exercise is strength training. One important part of adding muscle is that it also increases the efficiency at which you use calories. There are several different methods to incorporate strength training. You can go old school and put in your VHS tape of Pumping Iron and work out with Arnold. If you don’t have weights available, you can use bodyweight exercises and improvise weights. (Tires or 5-gallon bottles of water are just a couple of ideas.) Check out Brute Force Sandbags (www.bruteforcetraining.com), which is an excellent option as well.
Another exercise I like is using TRX suspension bands (www.trxtraining.com). I personally found TRX to be helpful with building core strength and cardio, as well as being fun. Functional strength training is another option but requires access to weights. A site that I find useful, along with their Instagram and Facebook pages, is Mouser Strength Dynamics (www.mouserpower.com). I’ve learned quite a bit from John and Hannah over the years and find them both to be excellent teachers and motivators.
In Summary
Taking the first step to becoming more fit is often the hardest part for anyone. Once you get started, the momentum will pick up steam, and you’ll be on your way to making fitness happen. It takes a good mindset, a solid plan, goals, and a combination of diet, exercise, and rest. Where people struggle is maintaining their pursuit of healthy living. This is why I encourage people to write down everything in a notebook every day. It also helps if a spouse or significant other is training with you. You’re less likely to give up on your goals that way. The last part that people struggle with is maintaining their success once their goals are reached. Your choices are to set new goals, to maintain where you are, or, like some people, reverse course and fall back into bad habits. The way I protect the latter is to set a ceiling on weight. Once that ceiling is reached, I get back on the fitness plan, so I don’t erase months of success.
Above: Omron Body Fat Analyzer
There are multiple ways to accomplish each aspect of your fitness journey; however, you have to choose what’s right for you both mentally and physically. If you have trouble developing a plan, look into a local fitness professional to help meet your needs. The websites that I’ve included are just some of the ones that I’ve found helpful. There are many more that are available if these don’t suit your needs. Good luck on your fitness goals. Your life may depend on it!
Successful Mindset
Set realistic goals: If you weigh 250 pounds and want to lose 50 pounds, start with 25 (10 percent) and it isn’t so overwhelming.
Keep re-evaluating your goals: If you aren’t reaching goals over seven days (e.g. losing 0.5 to 1 pound per week) then look at your diet.
Rest is important: Remember, this is the restorative portion and, if neglected, you may not see the progress toward your goals.
Stay positive: Place sticky notes around the house with positive sayings to keep up your motivation; set goals with a partner to encourage each other.
Celebrate milestones toward your goal (e.g. 2 percent weight loss, 1 percent body fat loss, seven consecutive days of exercise).
Above: Garmin Fenix 6X Pro
Dietary Suggestions
Protein is always good with a goal of 1.5g/kg body weight. Eggs and chicken breasts are great; however, vegan options include almonds, oats, quinoa, and lentils.
Fiber is excellent for colon health with a goal of 20 to 30 grams per day. Fruits, nuts, vegetables, and grains are great sources of fiber.
Unless you’re on a potassium-restricted diet due to heart disease or kidney disease, potassium is a challenge to get enough of the daily requirement (about 4,000mg daily). Foods such as bananas, white potatoes, spinach, and salmon contain good amounts of potassium.
About the Author
David L. Miller, DO, FACOI is an internist in private practice for 20 years. His experiences away from the office have included time as a fight doctor in regional MMA events and as a team physician for 10 years at a midmajor university in the Midwest. Currently, he serves as the lead medical instructor for the Civilian Crisis Response team based out of Indianapolis.
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Up to 15 million Texans remain without heat and electricity as temperatures across the state are well below freezing. Another round of winter weather is battering parts of the state Wednesday morning, as many Texans have been without electricity since Sunday are desperately scrambling to find shelters. Weather-related deaths have already been reported as one of the nation’s wealthiest states can barely supply electricity to its residents. And some of those residents have written to us to share their painful realities…
…my house is now resembling a refugee camp. yeah these are all my friends but crazy cause they all have young kids…
hence i’m escaping the chaos…
what’s insane is that big swathes of population in surrounding areas are without power and *water supply*
… bottled water flying off shelves & stores bout to run out.
… so much for Green New Deal shit… all our turbines and solar don’t work now in freeze, LOL
i live in an area behind a major hospital so i’m thinking that’s why my grid has been up and running this whole time.
The unprecedented polar vortex split, dumping Arctic air down to the Gulf of Mexico, resulted in frozen wellheads that impeded the flow of natural gas to power stations, triggering electric shortages as demand overwhelmed the grid. Considering ERCOT, which manages 90% of the state’s electric load, has a high percentage of electrical generation produced via natural gas, power has yet to be restored to millions of folks.
The cascading effect of blackouts and controlled power outages has resulted in some critical infrastructure such as cellular networks and water treatment plants going offline.
As we attempt to show below, the speed at which one of the nation’s wealthiest states transforms into a third-world country is simply stunning.
Jared Tennant, a drone pilot in central Texas, captured stunning images of how downtown Austin has been lit up during the power grid collapse while surrounding and more impoverished communities on the outskirts of town have had their power cut.
Tennant “showed images of downtown Austin Tuesday night. Municipal buildings, empty office buildings, and even empty parking garages fully lit throughout the night,” said PJ Media.
Office buildings in downtown Austin were lit up during the blackouts.
Austin’s convention center had power while neighborhoods across I-35 were dark.
Downtown offices were lit while tens of thousands of thousands of people in the surrounding community froze.
One reader wrote that central Texas looks like a “refugee situation of sorts,” offering some anecdotal accounts of what he’s seeing on the ground which is nothing short of a disaster in the making.
Central Texas looking like a refugee situation of sorts… suburbs with power have homes with 10 to 15 or 20 people piled into living rooms with sleeping bags.
Increasingly whole zip codes are being hit with not just power outage, but water system going down too either thru frozen or electrically damaged processing facilities or key pipes bursting.
Anyone without power/water (now going on 2 to 3 days) is begging any friends or family in area still with power to take them in.
Often multiple families are camped out in living rooms of those who still have power.
Families are dropping off young children in residences & with neighbors that still have heat.
Basically whole neighborhoods on other side of highway with no power are “moving in” to neighbors’ homes on other side where power still exists.
I’m getting phone calls from friends and elderly people in the community asking desperately for firewood. People are now running out of firewood and the couple grocery stores actually open for a few hours a day are constantly out.
People are braving the iced-over roads to go looking for anyone with firewood.
Any home that still has water is filling up jugs & bathtubs in expectation of water supply cut at any moment.
The water situation is getting alarming.. especially many elderly now trapped in homes with no heat OR WATER.
Local stores (the 2 or 3 that actually open) are limiting customers to 2 gallons of water each–it’s flying off the shelves
Individuals with 4-wheel drive and/or jeeps have been seen picking up stranded strangers on side of road… often people are having to hike miles to an open corner store to raid the shelves for any canned food/or still available items.
As vehicles get stuck and/or become inoperable due to extreme freeze… people have been seen hiking out of suburban neighborhoods to reach “civilization” (or any area still with power and water)
People are also now living in their work offices and/or teachers bringing their family to school classroom to live if school/office still has power/water.
In many cases schools or some churches are not yet officially “warming centers”–yet people are basically squatting–entering any public place/room they can find that’s warm.
For most part there’s almost zero snow plow/de-icing equipment particularly in mid- to small-sized towns and rural areas… last night’s layer of ice storm means many people now trapped in their powerless/waterless homes even if they want to leave for a warming center
There’s no recourse, no answers… Oncor will not answer calls or give answers for days running. Civic services not responding… also local police departments are angrily demanding answers from the large energy companies
Growing number of carbon monoxide poisonings in area and the state…people are lighting charcoal grills indoors, also running vehicles in garages
Another Texas resident exclaimed:
So I honestly don’t really know if there’s anyway to mitigate this at all, or if there is any point trying to kick and scream and raise awareness about this since it seems like such an unstoppable avalanche, but with all of the pipes bursting as well as water treatment plants now going offline – next week when this shit thaws out, all of that sewage is going to coat the entire fucking state.
Which is gross, but the worst part of it is that fucking Covid can transmit through sewage, not all that well and it probably needs to be aerosolized, but with apartment buildings and the fact it will be EVERYWHERE and everything else… Texas is about to become a science experiment in herd immunity.
When those pipes start to thaw I bet they’ll be gushing and spurting too – how long is it gonna take to seal everything off, there’s just no way.
I hope I’m wrong, but I think Texas might be on its way to becoming a Third World country.
… and there’s more.
Houston Chronicle’s Brett Coomer reports dozens of people lined up to fill their propane tanks – many of whom have been without power for days.
More Texans are standing in freezing weather waiting for propane fillups.
People are running out of food. Huge lines were seen at a grocery store in Houston’s suburb on Wednesday.
“The line to get into HEB an hour before they open. I expect it to wrap around the building within the hour. Why? No power and most stores are closed. Why? Texas insulated and privatized the grid and failed to winterize it. Time to expropriate. It starts here!,” one Twitter user said.
“This is the line outside to get to the lines inside the only grocery store our roads are safe to get to in Canyon Lake Texas. We have been out of power and water since last Sunday it is now Wednesday. Friends brought us firewood. It’s 26 degrees outside,” another Twitter user said.
… and while people rush to stores for propane and food, others are facing some grim realities at home with busted pipes.
Dallas resident records ice frozen fan.
THIS IS WILD! A resident in Dallas, Texas shared this photo after pipes burst in his apartment. Temperatures reached -2° Tuesday morning. Thousands of Texans don’t have power, heat, water or food. : @ThomasBlackGGpic.twitter.com/uoCALV4czt
More busted pipes – some homes in Texas are not winterized.
Small businesses that are suffering from covid losses, still recovering from and fighting insurance claims from harvey, are dealing with things like this. I think “busted pipes” is being said without people realizing how serious it is so just demonstrating #texaspic.twitter.com/nnhFl8sc4I
A Camden Property in the Victory Park/Uptown Dallas area. People aren’t just “crying” about snowfall. Pipes are literally bursting in residential buildings around the metroplex, causing property damage to hundreds of residents! pic.twitter.com/FUOptPZGnW
The storm that is dropping snow and freezing rain in Texas all the way through the mid-Mississippi River Valley will head for the Northeast by Thursday and bring more snow with it. Widespread power outages are still ravaging places already hit hard by winter weather and the weather system continues to advance.
According to a report by ZeroHedge, The National Weather Service (NWS) said more than 100 million Americans are in the path of a storm as it traversed the southern Plains earlier this week and is finally arriving on the East Coast Thursday morning. NWS has posted Winter storm warnings and winter weather advisories from the Deep South to New York City.
Courtesy: ZeroHedge
Snowfall from this storm stretches from the Northeast into the Ohio Valley and southern Great Lakes this morning. A wintery mix could be seen in West Virginia, Virginia, and parts of the Delmarva Peninsula.
Current Radar (as of 0640 ET)
Courtesy: ZeroHedge
The storm will traverse the coast and spread winter precipitation across much of the Interstate 95 corridor from the Baltimore–Washington metropolitan area to Philadelphia to New York City to Boston on Thursday into Thursday night. –ZeroHedge
Accumulating snow is expected across the Mid-Atlantic and Northeast Interstate 95 corridor. This could make travel conditions dangerous.
According to a report by CNN, two areas of low pressure, which are the driving force of this wintry weather, will travel up the East Coast, one after the other. “It is looking more and more like an all or mostly all-snow event for most [of southern New England]. Not expecting a heavy snow scenario this time either, but more a prolonged light, sometimes moderate snow event,” says the National Weather Service (NWS) office in Boston.
Prepare now if you still can. Make every effort to get the last-minute things you may need should the power go out in your area. Stay alert and prepared. This storm has already caused a lot of damage, so if you are in its path, brace yourself.
Bill Gates is using the mutated strains of the coronavirus to try to convince the public to get three shots instead of just two. This just feels like a mockery at this point, and sadly, many will line up for shot number 3 without hesitating.
“The discussion now is do we just need to get a super high coverage of the current vaccine or do we need a third dose that’s just the same or do we need a modified vaccine?” Gates told “CBS Evening News” anchor and managing editor Norah O’Donnell. “AstraZeneca in particular has a challenge with the variant. And the other two, Johnson & Johnson and Novavax, are slightly less effective, but still effective enough that we absolutely should get them out as fast as we can while we study this idea of tuning the vaccine,” Gates said.
Remember, these big pharma vaccine companies funded by Gates and the ruling class have complete immunity if you end up permanently or temporarily damaged, or even die after taking their vaccine. But somehow they want people to take 3 shots of this stuff that is already killing people?
Because the companies injecting people with these mRNA vaccines are looking to make changes to combat the new variants of a virus already proven to be less deadly than the “cure,” another dose is on the table for the rulers. “All five of the companies that have U.S. vaccines are looking at making that modification and adding that in so that people who’ve already had two shots might need to get a third shot,” Gates said. “I think it’s reasonably likely that we will have a tuned vaccine just to make absolutely sure that as these variants hit the U.S. that they’re not escaping from vaccine protection.”
What happens if people continue to get colds or the flu? If the coronavirus is not eradicated (we’ve had the flu vaccine since 1945 and we still have not “eradicated” the flu), according to Gates, additional shots may be necessary in the future. “Probably not yearly, but as long as it’s out there, we want as many Americans as possible not to be spreading it to each other,” he said.
The fear-mongering will never end. Now, if you pay attention to the mainstream media, the coronavirus has had two mutations that have merged to create a hybrid virus.
According to Salon, who cites their source as New Scientist, the B.1.429 variant of SARS-CoV-2 that originated in California has somehow had a “recombination” event with the highly transmissible B.1.1.7 variant that originated in the United Kingdom. If confirmed by other scientists, this would mark the first recorded time that the novel coronavirus has developed a recombinant strain during the pandemic, although it is not unusual for coronaviruses in general to recombine.
Bill Gates already said we’ll probably have to have a third shot to “protect us” from this “invisible enemy” but just how many shots of the mRNA vaccine should we expect? If they don’t stop at two, what makes anyone believe they won’t try to force as many as it takes to complete whatever agenda this is obviously a part of?
Similar viruses that have some genetic variation, Dr. Alfred Sommer, dean emeritus and professor of epidemiology at Johns Hopkins University said, will “‘exchange’ similar pieces of their genetic code during the process of replication.” “The ‘new’ virus,” he continued, “therefore contains mirror parts of two viruses, and if those two original viruses had different mutations in them, the new ‘daughter virus’ has them from both,” Sommer said.
Dr. Georges Benjamin, Executive Director of the American Public Health Association, echoed Sommer’s observation that we do not yet have evidence for concern about the recombinant version of the virus. Benjamin wrote to Salon that the danger “depends only if it continues to get copied with these changes and how those changes affect its ability to transmit from person to person and cause disease . . . Just because they contain both mutations do not mean it acquires the disease attributes of the two. Only time will tell.” –Salon
So now we just wait and see how the ruling class chooses to play these cards. It truly is a waiting game.
“If liberty means anything at all, it means the right to tell people what they do not want to hear.”― George Orwell
This is the slippery slope that leads to the end of free speech as we once knew it.
In a world increasingly automated and filtered through the lens of artificial intelligence, we are finding ourselves at the mercy of inflexible algorithms that dictate the boundaries of our liberties.
Martin Niemöller’s warning about the widening net that ensnares us all still applies.
“First they came for the socialists, and I did not speak out—because I was not a socialist. Then they came for the trade unionists, and I did not speak out— because I was not a trade unionist. Then they came for the Jews, and I did not speak out—because I was not a Jew. Then they came for me—and there was no one left to speak for me.”
In our case, however, it started with the censors who went after extremists spouting so-called “hate speech,” and few spoke out—because they were not extremists and didn’t want to be shamed for being perceived as politically incorrect.
Eventually, “we the people” will be the ones in the crosshairs.
At some point or another, depending on how the government and its corporate allies define what constitutes “extremism, “we the people” might all be considered guilty of some thought crime or other.
When that time comes, there may be no one left to speak out or speak up in our defense.
Whatever we tolerate now—whatever we turn a blind eye to—whatever we rationalize when it is inflicted on others, whether in the name of securing racial justice or defending democracy or combatting fascism, will eventually come back to imprison us, one and all.
Watch and learn.
We should all be alarmed when prominent social media voices such as Donald Trump, Alex Jones, David Icke, and Robert F. Kennedy Jr. are censored, silenced, and made to disappear from Facebook, Twitter, YouTube, and Instagram for voicing ideas that are deemed politically incorrect, hateful, dangerous or conspiratorial.
The question is not whether the content of their speech was legitimate.
The concern is what happens after such prominent targets are muzzled. What happens once the corporate techno-censors turn their sights on the rest of us?
It’s a slippery slope from censoring so-called illegitimate ideas to silencing the truth. Eventually, as George Orwell predicted, telling the truth will become a revolutionary act.
Knowing what we know about the government’s tendency to define its own reality and attach its own labels to behavior and speech that challenges its authority, this should be cause for alarm across the entire political spectrum.
Here’s the point: you don’t have to like Trump or any of the others who are being muzzled, nor do you have to agree or even sympathize with their views, but to ignore the long-term ramifications of such censorship would be dangerously naïve.
In other words, whatever powers you allow the government and its corporate operatives to claim now, for the sake of the greater good or because you like or trust those in charge, will eventually be abused and used against you by tyrants of your own making.
The glaring fallacy that always lies at the heart of pro-censorship sentiments is the gullible, delusional belief that censorship powers will be deployed only to suppress views one dislikes, but never one’s own views… Facebook is not some benevolent, kind, compassionate parent or a subversive, radical actor who is going to police our discourse in order to protect the weak and marginalized or serve as a noble check on mischief by the powerful. They are almost always going to do exactly the opposite: protect the powerful from those who seek to undermine elite institutions and reject their orthodoxies. Tech giants, like all corporations, are required by law to have one overriding objective: maximizing shareholder value. They are always going to use their power to appease those they perceive wield the greatest political and economic power.
Welcome to the age of technofascism.
Clothed in tyrannical self-righteousness, technofascism is powered by technological behemoths (both corporate and governmental) working in tandem to achieve a common goal.
Thus far, the tech giants have been able to sidestep the First Amendment by virtue of their non-governmental status, but it’s a dubious distinction at best. Certainly, Facebook and Twitter have become the modern-day equivalents of public squares, traditional free speech forums, with the internet itself serving as a public utility.
When given a choice, the government always goes for the option that expands its powers at the expense of the citizenry. Moreover, when it comes to free speech activities, regulation is just another word for censorship.
Right now, it’s trendy and politically expedient to denounce, silence, shout down and shame anyone whose views challenge the prevailing norms, so the tech giants are lining up to appease their shareholders.
This is the tyranny of the majority against the minority—exactly the menace to free speech that James Madison sought to prevent when he drafted the First Amendment to the Constitution—marching in lockstep with technofascism.
With intolerance as the new scarlet letter of our day, we now find ourselves ruled by the mob.
Those who dare to voice an opinion or use a taboo word or image that runs counter to the accepted norms are first in line to be shamed, shouted down, silenced, censored, fired, cast out, and generally relegated to the dust heap of ignorant, mean-spirited bullies who are guilty of various “word crimes” and banished from society.
For example, a professor at Duquesne University was fired for using the N-word in an academic context. To get his job back, Gary Shank will have to go through diversity training and restructure his lesson plans.
This is what passes for academic freedom in America today.
If Americans don’t vociferously defend the right of a minority of one to subscribe to, let alone voice, ideas, and opinions that may be offensive, hateful, intolerant, or merely different, then we’re going to soon find that we have no rights whatsoever (to speak, assemble, agree, disagree, protest, opt-in, opt-out, or forge our own paths as individuals).
No matter what our numbers might be, no matter what our views might be, no matter what party we might belong to, it will not be long before “we the people” constitute a powerless minority in the eyes of a power-fueled fascist state-driven to maintain its power at all costs.
We are almost at that point now.
The steady, pervasive censorship creep that is being inflicted on us by corporate tech giants with the blessing of the powers-that-be threatens to bring about a restructuring of reality straight out of Orwell’s 1984, where the Ministry of Truth polices speech and ensures that facts conform to whatever version of reality the government propagandists embrace.
Orwell intended 1984 as a warning. Instead, it is being used as a dystopian instruction manual for socially engineering a populace that is compliant, conformist, and obedient to Big Brother.
Censorship power, like the tech giants who now wield it, is an instrument of status quo preservation. The promise of the internet from the start was that it would be a tool of liberation, of egalitarianism, by permitting those without money and power to compete on fair terms in the information war with the most powerful governments and corporations. But just as is true of allowing the internet to be converted into a tool of coercion and mass surveillance, nothing guts that promise, that potential, like empowering corporate overlords and unaccountable monopolists to regulate and suppress what can be heard.
As I make clear in my book Battlefield America: The War on the American People, these internet censors are not acting in our best interests to protect us from dangerous, disinformation campaigns. They’re laying the groundwork to preempt any “dangerous” ideas that might challenge the power elite’s stranglehold over our lives.
Therefore, it is important to recognize the thought prison that is being built around us for what it is: a prison with only one route of escape—free thinking and free speaking in the face of tyranny.
When it comes to the protection of self, family, and home, we spend a lot of time talking about guns — not only our own, but also those a potential adversary may be using. But there’s a second leg to that conversation that often doesn’t receive due consideration: body armor. The proliferation of commercially available hard armor plates has spawned an ever-expanding market for the plate carrier. On one end are the ultra-minimalist “slick” plate carriers. These are typically meant to be worn under light clothing with little or no capacity to carry equipment. On the other end are military-type plate carriers that often come with an array of pouches permanently sewn to the carrier body. These pouches accommodate everything from spare mags to radios, grenades, hydration, and everything in between. The fastest-growing segment of the carrier market is the middle-of-the-road option of modular plate carriers. These carriers can be worn stripped down, but often come with Velcro or buckle attachment points to facilitate the addition of pouches, chest rigs, or placards that can be swapped out to carry different loads. With so many shapes, sizes, and configurations of plate carriers available, we wanted to provide a few examples of what’s out there, best uses, and options for configuration. Your needs will determine which style of plate carrier works best for you, but here are some examples from across the style spectrum …
“Slick” Plate Carrier
The absolute minimalist expression for running hard armor plates, stand-alone carriers are the best option when discretion is the order of the day. These types of carriers can be made to all but disappear underneath a light windbreaker, button-up shirt, or even an oversized T-shirt. If you want armor protection but aren’t carrying a rifle, this may be the way to go. These kinds of carriers can be seamlessly integrated into your normal EDC, imposing minimal restrictions on wardrobe while allowing unimpeded access to IWB holsters and other defensive tools.
Above: First Spear’s “Slick” plate carrier is an ultralight, bare-bones carrier designed for maximum concealment.
Our example here is from First Spear and is appropriately named “Slick.” The Slick is just about the sleekest, leanest footprint you could ask for from an armor carrier. The body of the carrier is made from ultra-thin, stretch fabric material, with a stretch cummerbund that Velcros in place. It also features simple, Velcro-adjustable nylon shoulder straps. This model was designed specifically for low-profile law enforcement, intelligence, and protective missions that require the armor to be worn under any variety of street clothing. If you remove the plates, the entire carrier can be balled up and stowed in a large cargo pocket. There’s no provision to carry gear directly on the carrier, but it can be paired with a minimalist chest rig (such as the Blue Force Gear Ten-Speed we reviewed in Issue 36) if the situation dictates.
A carrier like this might be good for members of your family who aren’t designated as primary responders to an armed threat, but who want protection from said threats. It’s also an excellent choice to keep in your vehicle if you frequent high-risk areas or must pass through urban areas under civil unrest.
At the opposite end of the spectrum are dedicated “full-up” or direct-action-oriented plate carriers. These carriers come with on-board load carriage built in, and are favored by military special operations and law enforcement tactical teams, who will almost always be working with a carbine or submachine gun and require supporting equipment like radios, hydration, extra ammo, and distraction devices.
Above: Tyr Tactical’s Basic Plate Carrier is a design suited for full-time tactical teams and armed professionals, but will be hard to conceal when fully laden.
Our example is Tyr Tactical’s Basic Plate Carrier. The BPC comes covered in PALS webbing loops for attaching MOLLE pouches and includes a “kangaroo” pouch in the front that can hold three AR-style magazines. This particular carrier was used by the author while working as a high-threat protective specialist overseas. In addition to the kangaroo pouch, an additional magazine pouch, trauma medical kit, flashlight pouch, and hydration carrier were attached for daily protective duties in war zone environments.
The utility of this style of carrier is somewhat limited for the “average” citizen, due to its bulky nature and overt profile. But if you’re protecting a ranch, business, or other large property where the use of rifles is appropriate and the appearance of being armed (or armored) isn’t a concern, the ability to carry extra ammo and gear on your person could be a boon.
Modular carriers are quickly becoming the most popular style of plate carrier due to their flexible, reconfigurable nature. They bring a best-of-both-worlds utility to those looking for a single plate carrier to cover an array of potential scenarios. These can be worn as a slick carrier, or in full-up configuration with the addition of placards and drop-down pouches.
Above: The Defense Mechanisms MEPC with Maximus Placard.
Seen here is the Defense Mechanisms Mission Essential Plate Carrier (MEPC). The MEPC can be pieced together on Defense Mechanisms’ website, with multiple sizes of plate bags and different types of cummerbunds added à la carte. This allows you to put together the carrier that fits your needs most closely. Speaking just to the cummerbunds, there are four versions available: a 3- and 5-inch-wide version with two and three rows of nylon mesh MOLLE webbing, respectively. Each of those are available as a MOLLE-only version, or as a “hybrid” cummerbund, featuring a section of MOLLE mesh attached to a section of stretch material. The hybrid version can expand/contract to accommodate extra layers of clothing or small size differences between multiple users; this variant also comes with ROC quick-release buckles. These quick-disconnect latches come in handy when using the MEPC with a placard or chest rig, allowing you to don/doff the carrier without lifting up the placard to tear away the Velcro between the cummerbund and front plate bag. Our test sample came with the 5-inch hybrid cummerbund. The MEPC comes with two Fastex buckles hard-sewn to the front of the carrier to facilitate the use of placards while minimizing bulk if you choose to run it slick.
Defense Mechanisms does offer their own front placards, which are scalable in their own right, but we wanted to illustrate the cross-compatibility of these types of carrier/placard systems. So, for our “heavy” configuration, we used a Maximus placard from HRT Tactical Gear. HRT makes their own carrier, but the de facto standardization for placard attachment means there was no issue transplanting their Maximus placard onto the MEPC. We really like the Maximus for situations that require a substantial amount of load carriage — it comes standard with a kangaroo pouch for ammunition, two square general-purpose pouches and pistol-mag-sized pouches on either end. This placard was also designed for maximum modularity. The open-top pistol magazine pouches include flexible polymer inserts for magazine retention. Since these are secured in place with Velcro, we removed them and repurposed those pouches to carry a pair of SOFT-T tourniquets. The kangaroo ammo pouch is also Velcro-lined, and the Maximus is available with three types of soft-loop inserts for different types of magazines: a three-mag insert for AR-15 style mags, a two-mag insert for larger AR-10, FAL, or M14-style mags, and a five-mag insert for submachine gun or pistol-caliber carbine mags. The two general-purpose pouches include loops for gear retention. We used one for medical equipment and one for pyrotechnic gear — a Sport Smoke smoke grenade and IWA international civilian-legal flashbang device. This combination of placard and carrier allow us a high-profile armor carriage setup ideal for tactical training or high-threat defense scenarios.
If a couple of spare mags is all you need to have on you, Tactical Tailor makes Velcro-backed magazine pouches (not shown) that can attach directly to the loop panel on the front of the MEPC. This gives you a few extra reloads without the bulk of a larger placard like the Maximus.
Finally, if you already have a stand-alone chest rig, this can also be integrated onto the MEPC, assuming your buckles line up properly. A small company called AXL Advanced produces a handy product called the Chest Rig Retention Kit. This kit consists of four Fastex buckles on shock-cord loops that can be threaded through the MOLLE loops in your cummerbund. The system allows you to adapt a variety of chest rigs to your modular plate carrier. This is a great tool to have in your gear locker if you want to run multiple types of carriers with one chest rig.
In our examples here, you see the Redwire Gear Emergency Management Rack chest rig, which was featured as a stand-alone chest rig in Issue 38. With the AXL Advanced kit, that same rig was adapted to the Defense Mechanisms carrier as placard. Now you only need a single chest rig that functions with two types of plate carrier configurations.
But if a placard or chest rig alone isn’t enough load carriage, modular plate carriers can often be augmented with drop-down or abdominal pouches, sometimes referred to as danglers. These pouches hang freely below the plate carrier itself and are typically used by tactical teams to carry medical, breaching, or signaling supplies. To illustrate this, we tried out the Removable Organized Modular (ROM) pouch by Gadsden Dynamics. The ROM is a simple, single-compartment drop-down pouch that’s fully loop-lined and comes with several removable loop retainers for gear organization. The ROM offers a unique quick-detach feature, allowing it to be “torn” off of its mounting placard via the use of friction-release buckles. Paired with a dedicated placard like the Maximus, it can be used as a larger compartment for more comprehensive medical kits. The Redwire EMR is also paired with that company’s own Demo Pouch, which we filled with chemlights, strobes, and a Sport Smoke as an emergency signaling kit with low-light capability. Individual equipment load-outs are highly personal and mission/need specific, but drop-down pouches allow an exponential increase in storage without any extra front-facing bulk.
These are by no means the only options available in each category. There are many companies offering a myriad of carriers, placards, chest rigs, and drop-down pouches. But these examples offer a good outline of the different types of carriers, their potential uses and different options that can be cobbled together for that Goldilocks just-right-fit for your wants and needs in armor and load carriage.
Armor plates, protection ratings and cuts/sizing could fill an entire article all by itself, but since we’re talking about carriers, we wanted to touch on some of the variations in plates and what’s out there.
For the sake of brevity, we’re going to talk about Level III and IV plates, and we’re going to skip over rolled steel plates — which, despite their bargain-basement cost, come with a host of pitfalls including substantial weight and a higher risk of spalling. Of course, steel plates certainly offer better protection than no plates at all, but they aren’t our first choice given the existence of ceramic and polymer alternatives.
The National Institute of Justice (NIJ) has set forth a standardized testing protocol for armor plates that has been the national template for many years. The top two tiers of rifle-rated hard plate protection set forth by NIJ are Level III and Level IV. The very thinnest of bottom lines is that NIJ-compliant level III plates must defeat six rounds of 7.62x51mm NATO ball ammunition, similar to commercial .308 Winchester. Level IV plates must stop between one and six rounds of 7.62x63mm NATO (.30-06) M2 armor-piercing ammunition. The commercial market has filled in the gaps with non-standardized protection levels like Level III+ and “Special Threat” plates, which may augment the NIJ standards with additional protection against 5.56mm NATO “green tip” armor-piercing rounds or 7.62x54mm rounds like those fired from the Russian Dragunov sniper rifle or PKM machine gun. Make sure you thoroughly read the manufacturer’s protection ratings before purchasing any hard armor plates to ensure they fulfill your personal requirements. Also, note that many plates are said to “meet NIJ standards,” but may not have been independently tested and certified to be NIJ Compliant. Always check the manufacturer’s documentation thoroughly for test results, or search for the most current Compliant Armor list on nij.ojp.gov.
From an end-user perspective, most people are concerned with a couple of key characteristics: cost, protection level, weight, and thickness. Lighter plates are easier to wear for long periods, but may also be thicker. Thicker plates may offer more protection but also add bulk, if concealability is a concern. And all of these things will affect price. What follows are some examples of plates at different protection and price levels We’ll highlight the key dimensions for direct comparison. In an attempt to keep the comparisons as “apples to apples” as possible, all plates are size medium SAPI-cut plates.
Prime Armor Level III Plates
Size: Medium Dimensions:10 by 12 inches Thickness: 1.1 inches Weight: 3.75 pounds per plate Advertised Protection Level: III Advertised Threat Rounds Defeated:
5.56x45mm NATO M193 FMJ
7.62x51mm M80 FMJ
7.62x39mm FMJ
Price: $398 (set of 2 – note: sold per plate at $199 each)
Notes: This is the only model of plate that Prime Armor sells, and we think these plates are an excellent starting point to balance price versus protection. However, they’re so thick we had to swap our size medium Defense Mechanisms plate carrier for a large just to fit these plates. They aren’t what we’d choose for low-profile use. If that’s not a concern, a pair of plates comes in at sub 8 pounds and sub $400, which is a pretty good ratio of cost to weight to protection.
Be aware that they won’t protect against any armor-piercing rounds. This includes the ever-popular 5.56mm “green tip” M855 ammo that’s widely available on the commercial market, and, in our opinion, the armor-piercing ammo you’re most likely to encounter inside U.S. borders. There’s also “mild steel core” ammunition available in 7.62x39mm Russian, which is similar in capability. Though less common than green tip, it’s still out there and should be factored into the level of protection you choose.
Having said that, we also think these plates are an excellent option for CQB and shoot-house training classes. Such classes often require students to wear rifle-rated plates, but also prohibit the use of any kind of armor-piercing ammo. So, Level III plates hit the sweet spot for a situation that requires rifle protection but where you know armor-piercing rounds won’t be present. Their lightweight polyethylene construction makes these plates a breeze to wear for hours on end multiple days in a row.
Size: Medium Dimensions: 10 by 12 inches Thickness: 1.1 inches Weight: 4.65 pounds per plate Advertised Protection Level: III+ Advertised Threat Rounds Defeated:
5.56x45mm M193 FMJ
7.62x39mm M67 FMJ
7.62x51mm M80 FMJ
5.56x45mm M855/SS109 AP
7.62x39mm M43 Steel Core
Price: $721 (set of 2)
Notes:These plates are the most expensive on our list, by a healthy margin. This is a good opportunity to re-emphasize the balance of cost against other factors. It might make sense on the surface that higher protection levels equal higher cost. But, really, it’s a combination of protection and weight that produces the cost.
The Level IV plates listed on the next page offer higher protection, but these Level III+ plates are substantially lighter for almost the same level of protection. In fact, the only difference in protection between these Level III+ plates and the Level IVs are .30-06 armor piercing. Unless you’re expecting to get in a firefight with adversaries carrying M1 Garand rifles, Level III+ plates will stop anything you’re likely to encounter inside the United States, and they’re almost 5 pounds lighter than Level IV equivalents. Does that matter? A loaded 30-round AR magazine weighs 1 pound. A 100-ounce water bladder weighs over 6 pounds. Then, add pistol mags, smoke grenades, radios, or whatever else you keep on your kit. Depending on what your loadout looks like, the extra money and small sacrifice in protection level may provide you with a more comfortable, well-rounded setup that still meets all your needs.
As previously stated, “Level III+” isn’t an official NIJ rating. By that scale, these plates are only Level III-rated as they don’t cover the aforementioned .30-06 AP rounds. But if you see that plus sign, or other notations like “Special Threat rated” on a product description, make sure you read down into what specific calibers/rounds are covered by that plate.
We have two examples of Level IV plates here, both from Hoplite Armor. We wanted to show you how even two plates of the same rating from the same manufacturer can offer trade-offs in dimensions and cost. Hoplite has a wide selection of plates in a variety of protection levels. The two models seen here are #26149 and #26135 respectively. The primary difference, on first glance, is that the 26149 SAPI cut plates are covered in a thin fabric sheath while the 26135 Swimmer cut plates are coated in a hard Line-X coating.
Why does the outer shell matter? If you’ve ever seen a photo of a plate that has been shot, you may have seen a light, almost flaky substance that appears to be crumbling and falling out of the bullet hole like crushed plaster. This is normal to see, as the composite material gets crushed/sacrificed to protect the wearer. Hoplite says that using Line-X coating instead of fabric helps hold this material together and keep it inside the plate, enhancing the multi-hit capability of the 26135 model.
The 26149, with fabric shell, is still multi-hit capable. The hard shell is simply an enhancement of this capability.
Hoplite Armor Level IV Plates
Size:
26149 – Medium (SAPI Cut)
26135 – Medium (Swimmer Cut)
Dimensions:
26149 – 12.5 by 9.5 inches
26135 – 11.3 by 9.6 inches
Thickness:
26149 – 0.74 inch
26135 – 0.74 inch
Weight:
26149–7.65 pounds per plate
26135 – 6.7 pounds per plate
Advertised Protection Level (both models): IV
Advertised Threat Rounds Defeated (both models):
5.56x45mm NATO M193 FMJ
7.62x51mm NATO FMJ
5.56x45mm M855/SS109 AP
7.62x51mm NATO AP
7.62x39mm API
7.62x39mm M43 Steel Core
7.62x54mmR L/LPS/B-32 API
.30-06 M2 AP
Price:
26149 – $479 (set of 2)
26135 – $598 (set of 2)
Notes: If you choose to run a carrier like First Spear’s Slick, which is made of a very thin fabric material, the rough Line-X coating on the 26135’s may eventually damage the carrier. An ultra-light, slick carrier run by itself (no chest rig or pouches attached) may make the heavier plates with fabric shell an acceptable trade-off. But if you’re running a larger carrier with four to five loaded magazines and additional equipment, the 2-pound difference between these plate sets starts to matter a little more.
Again, your armor plates are part of a larger load-out. The key to long-term success with minimal fuss and no double-spending is to do your research ahead of time and assemble your components as a protection/load carriage system that meets all your requirements. Size, weight, thickness, and protection level will all influence plate selection. Load-carriage requirements and concealability/outward posture will likely be deciding factors for plate carriers. The examples shown here are by no means a comprehensive list of what’s out there, but a sampling of some of the different combinations that can be had.
[Editor’s Note: Photography by Patrick McCarthy. This Article First Appeared in OFFGRID #42.]
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