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    American Survival Guide Magazine

    Are you ready for when SHTF?

    Are you ready for when SHTF (sh&t hits the fan)?

    This month's "New Products," section of American Survival Guide Magazine featured new gear from the 2018 SHOT Show that looks to fill some critical gaps in your SHTF kit...or simply trigger new pangs of desire. The LALO Shadow Intruder was featured among these "new products," and we couldn't be happier!

    Here's what the crew at American Survival Guide Magazine had to say:

    LALO Shadow Intruder 8-Inch Boot:

    American Survival Guide provides everything you need to know and how to act when disaster strikes and self-reliance means the difference between living and dying - plus the latest on how to provide energy to your home, grow and preserve your own food and more. The Buyer's Guide features the best in shelter, firearms, flashing, tents, knives, backpacks and more!

    Athletic footwear being used in a gym

    Refuel, Rebuild, Recover

    We all know that eating right and having the correct nutrition plan is key when it comes to recovering from a tough workout. After you've finished putting the wood to yourself, you'll want to refuel your body with nutrients. But what really helps your body recover while keeping in line with your health and workout goals? Our friends at Gnarly Nutrition put together the following tips to help learn more about keeping your machine running in top form.

    Recovery Nutrition and Breaking Through Your Performance Plateau  (courtesy of the fine folks at Gnarly Nutrition)

    Recovery is arguably the most overlooked aspect of a training program, and yet it is often the key to building functional strength and breaking through performance plateaus. The quality of an athlete’s recovery or speed at which muscles recover from intense training can have a direct impact on an athlete’s ability to perform at subsequent efforts. Similarly, inadequate recovery can have long term negative impacts, linked to overtraining, that may result in a decline in performance and potentially injury. So what are the primary factors affecting the quality of recovery? Although a good recovery practice is multi-faceted, nutrition plays a key role and should be a priority for all athletes.

    What is meant by recovery? For the purpose of this article we are defining recovery as the period of rest between successive training sessions. For most of us that do one-a-day workouts, this period is 24 hours.  During those 24 hours, both the quality and quantity of nutrition can facilitate recovery and adaptation to training. For those training twice a day, this recovery period becomes significantly shorter and the importance of not just nutrition quality, but the timing of nutrition becomes paramount.  In the following paragraphs we will talk about how fine tuning your recovery nutrition, through the use of branched chain amino acids (BCAAs) and protein, can help you recover more efficiently and ultimately help you perform better.

    So first, a little bit about amino acids. Amino acids are the building blocks of protein. Of the 20 amino acids, 9 are essential, meaning they cannot be synthesized (produced or created) by the body and must come from our diet.  Of these essential amino acids, leucine, isoleucine and valine are known as branched chain amino acids (BCAAs) Unlike other essential amino acids, which are broken down in the liver, BCAAs are transported directly to skeletal muscle where they play a critical role in muscle recovery and synthesis. Leucine, isoleucine and valine, the three BCAAs, work together to stimulate muscle protein synthesis and reduce the rate of muscle catabolism, or breakdown - exactly what we’re looking for to maximize recovery. Taking BCAAs before and during exercise decreases delayed onset muscle soreness or DOMS which has a direct impact on the ability to perform in subsequent training efforts.

    Athletic Footwear and Sandbag Kettlebell in a gym

    Taking BCAAs seems like a good idea, but is it possible to get a good dose of BCAAs by simply eating a good source of protein?

    Yes and no. Although protein contains BCAAs, different sources of protein contain varying amounts and complete proteins have to be fully digested in order to access free form amino acids, and this process takes time and is not efficient.  Because free form, or individual, amino acids don’t require digestion and are absorbed directly into the bloodstream, they are a much quicker and more efficient way to increase BCAA concentration in the body directly before and during exercise.  That being said, if you are diligent and consistent with your protein intake than BCAA supplementation may not be necessary.   What does diligent and consistent protein intake mean?  Research suggests that in a single sitting, 20-30g of protein maximally stimulates muscle protein synthesis and consuming this amount of protein every 3-4 hours will lead to higher levels of total muscle protein synthesis when measured across the course of a day (this is in contrast to skewed protein intake where an individual consumes the majority of their daily protein at one end of the day).

    How can you put all of this together to optimize your recovery nutrition plan? 

    On a daily basis you should aim for getting in 20-30g of high quality protein every 3-4 hours.  Look for protein sources that are easily digestible and high in essential amino acids (EAAs), specifically the BCAAs leucine, isoleucine and valine.  Great options include meat, seafood, dairy, eggs, legumes and most commercially available protein powders (collagen and beef protein isolate being exceptions).  Take BCAAs 15-20 minutes prior to training.  Research has shown that BCAA concentration in the blood elevates within 15 minutes and peaks 30 minutes after ingestion, so supplementing with BCAAs starting about 15 minutes before training is ideal. Finally, follow your training session up with a good source of carbohydrates and protein, ideally in ~3:1 ratio (e.g., 60g of carbohydrates and 20g protein) to replenish spent glycogen stores and promote muscle protein synthesis.

    Having and executing a recovery nutrition plan will increase your ability to recover and benefit from multiple hard training efforts.  Specifically, it will do is make a measurable difference in your ability to train hard. Again. Soon.  This will lead to both immediate and long term performance gains.  

    Thanks to our friends at Gnarly! To learn more, visit gognarly.com

    Coupon code for Gnarly Nutrition from LALO

    Army Veteran Mike Rodriguez LALO Podcast

    WTF LALO Presents Ep. 5 // Mike Rodriguez

    Army veteran Mike Rodriguez GWOT Memorial Foundation



    The latest installment of the WTF LALO Podcast features Army veteran Mike Rodriguez.

    After serving for 21 years and being injured multiple times on his nine deployments, Mike was medically retired. Not one to give up that easily, he continues to serve as an advisor to President George Bush, as well as a board member for the GWOT Memorial Foundation.

    In his spare time, Mike also forges functional art from relics recovered at the sites of each attack committed on 9/11. Listen here >> and be sure to subscribe to our podcast on Spotify and ITUNES to hear our latest shows.

    The LALO WTF podcast was created to highlight common men and women who choose to do uncommon things. At LALO, we honor those who choose a path of purpose, a path of hard work, grit and determination. We're honored to share those men and women with you.


    Veteran double amputee runs 31 marathons in 31 days


    31 Marathons in 31 Days

    We are extremely excited to introduce you to a one-of-a-kind human; his name is Rob Jones, Marine Veteran, double amputee, philanthropist, and all around badass. His story starts on his second deployment in Afghanistan in 2010; he was tasked with clearing an area with a high likelihood of containing an IED. It was during this, that he was wounded in action by a land mine; resulting in a left knee disarticulation and a right above knee amputation of both legs.

    With time and struggle, Rob re-learned to how to walk, cycle, run and row with prosthetics legs. Always eager to challenge himself, he decided to train for the 2012 Paralympics for a rowing spot. After winning multiple prestigious regattas, he and his partner earned a spot in the Paralympics taking home the bronze medal.

    In 2013, Rob decided to ride his bicycle solo across America, starting in Bar Harbor, Maine, and ending in Camp Pendleton, California. He completed the 5,180 miles 181 days after he began, while raising $126,000 for the Coalition to Salute America’s Heroes, the injured Marine Semper Fi Fund, and Ride 2 recovery, three charities which aid wounded veterans.
    Double amputee Rob Jones recovering at Walter Reed
    This Fall, Rob Jones will set out to complete a Month of Marathons across the United States, with one stop in London. That’s 26.2 miles every day for 31 consecutive days, not to mention traveling to a different city every day. Impressive right? Well, he also wants to raise 1,000,000 dollars for Veteran organizations along the way. We told you he was a badass.

    LALO is excited to help Rob push himself further than he has ever before, and achieve his goals. We will be keeping you updated on his Journey from start to finish. If you are interested in learning more about the cause, visit robjonesjourney.com

    Below we have shared some Q&A with Rob for your enjoyment. Take a look into Rob’s amazing life.

    LALO: Why do you believe mental and physical improvement can be obtained through struggle?
    RJ: Improvement is a response to a stressor.  From a physical perspective, it is the SAID principle.  Specific Adaptations to Imposed Demands.  The principle applies to the mental aspects of improvement as well.  If a person’s body or mind is never challenged, then it has no reason to change itself in any way, and will not use its resources to do so.  If a person does challenge their body or mind, however, after rising to the challenge, the body or mind will improve itself to the point that it will be able to handle that specific challenge in the future more easily.  Thus, the only way to improve yourself is to challenge yourself.  And the ways in which we can challenge ourselves is limited only by our imagination.  It does not only have to be via physical exercise, but by mental exercise, or both at the same time.  Or by trying new things, or by purposefully placing ourselves in situations that scare us, or by cutting our safety nets and forcing ourselves to accomplish something due to necessity.

    LALO: What is an average day for Rob Jones?
    RJ: An average day for me consists of training for my upcoming marathon challenge, and doing what I need to recover from the training.  It also involves both reading and writing about subjects concerning veterans, and self-improvement, so that I can better be a representative of what veterans, and people in general can be.  Today I woke at 6:30, ran for 2 hours, ate breakfast, read a chapter in Warriors and Citizens by James Mattis, and wrote a few thoughts on my recovery, and some of the aspects that were beneficial and negative.  I will eat dinner around 5:30, and will be in bed by 7:30.  There I will read until 9:30, and will go to sleep.
    Rob Jones Journey fundraiser tee

    LALO: What is your favorite workout or way to train?
    RJ: Even though I am training to run 812 miles in a month, my favorite way to train is to lift weights.  I enjoy how easy it is to see improvements, and the variety of ways that I can challenge myself.  I enjoy running as well, but it can tend to get monotonous at times.

    LALO: How do you stay motivated throughout your training?
    RJ: Motivation for me stems from desire, and long term vision.  I have certain objectives that I truly want to accomplish, and they are many months away.  What keeps me doing my training even when I don’t really feel like it is the fact that I WANT to accomplish my goals.  Without the desire to complete what I’ve set out to do, it is very easy to find an excuse.  While I do not always want to run today, I know that running today will put me closer to accomplishing my goal, and so the path is clear.

    LALO: What is something an average person doesn’t think about when it comes to being a double amputee?
    RJ: I can only speculate on what the average person does and does not think about, however, one of the less obvious visual aspects of being myself is the amount of setup required to do what I do.  People in my daily life will see me in the grocery store or out running and may believe that I simply got up and did them.  However, in order to walk or run, I must prepare my stumps with liners, lubrication, ply socks to make my sockets fit better, and the sockets themselves being donned in a comfortable position in order to even leave the house.

    LALO: Why pick 31 marathons in 31 days?
    RJ: I selected the marathon distance because it is a distance that I have ran before, and I know that it is challenging to me.  The rest is mostly from practical considerations.  I couldn’t do much longer than a marathon, because then I wouldn’t have enough time to get to the next location.  I selected 31 days because it made sense to me to do a full month, and any more than that felt like it would be too long, and wouldn’t hold the public’s interest.

    To stay up to date with Rob’s Journey, follow us on Instagram @lalotactical, or like us on Facebook, where we will be continually updating you on Rob’s progress, from his training to each marathon!

    LALO has also designed a limited edition “Rob Jones Journey” Tech Tee for purchase soon at lalotactical.com Proceeds from sales will go towards Rob’s goal of 1 million dollars for veteran organizations.

    Coronado DC Staff Members


    At LALO, one thing we work at every day to preserve is quality. Whether that be in our footwear design, or the people we work with, we always strive for the highest quality.

    With that in mind, we wanted to take the time to highlight an organization that exemplifies the word quality to the fullest extent. The organization is Coronado DC, a distributing powerhouse based out of San Diego specializing in shipboard supplies, office supplies, MRO Tools, and tactical gear.

    Coronado DC’s main client is the DOD and Navy, with a majority of their workforce being Veterans. Their brand ethos is built upon good ethics, employee empowerment and charitable practice. That commitment includes: hiring veterans and their spouses, donating to charities, and helping the less fortunate.

    Recently the company got together to vote on a charity they wanted to sponsor. What they came up with was to fund a school in Uganda which is now called Rhiley Blayne Acton Elementary. It was important for them to have a lasting impact, and with this the children in Uganda will be able to get an education for years to come.

    Employee empowerment is also a huge part of their ethos, where incentives are in place for employees to choose their own charities, and donate their own time to giving back.

    We recently sat down with Carlos Flores, CEO of Coronado DC, to get a deeper look into this amazing company – Enjoy!

    LALO: Since you are a Military supplier and a Veteran employer, is there a sense of pride in the work that you do?
    CDC: Of course, you definitely take pride in what you do because you know it makes a difference. Not only does it make a difference in the lives of our customers, but also our community of veterans and their families.

    Man hands out water to workers

    LALO: It’s part of your Business’ ethos to give back to the community; when was this put into place, and what inspired the company to believe this way?
    CDC: I think it has always been that way since the beginning. It's just as the years have gone by and we become more profitable, we are now able to do more and have a bigger reach if you will.  I think this ethos has always been embedded within the company.  As far as where is the drive from -  I think it is my personal upbringing and just knowing how people and services and all kind of things played a role in my being able to survive and grow. I think it's only fair that you pay it forward.

    LALO: Your company donated money to a school in Uganda, what was the story behind that?
    CDC: I know that we want to have a lasting impact. A lot of times when we do some of our charity events they might be a one-time thing, like donating backpacks or school supplies, but those tend to run out. They have a finite usage. What we did with the school is more of an infinite, it's going to be there for a while. No matter what we do, whether we go out of business, or we continue to grow the business, there are going to be kids in a different part of the world who are going to have a positive effect because of the work we did during a certain period of time.

    Workers donate time to build school in Uganda

    LALO: Can you highlight a few of the Charities your employees work with?
    CDC: Children’s Heritage Foundation, SDCCU stuff the bus, the YMCA, Navy-Marine Corps Relief Society,  Dancing Around the Oak Tree, YWCA of San Diego, San Ysidro School District Backpack & School Supply Drive, Clearview Elementry After School Programs and more.

    Coronado DC workers give schoolkids backpacks

    LALO: What do you think the impacts would be if more companies gave back to their community?
    CDC: Obviously, there's a positive impact - within society as a whole, because you get people that are more conscious about their surroundings and their environment and their fellow humans if you will. I think companies are starting to do that anyway. There are companies that do it without saying anything, there are companies that are very public about what they do. I think as a whole, people are becoming more conscious of the world via social media, news outlets, and more. They are taking more of an interest. So I think whether it is businesses that are doing it or there's a consumer demand, they feel the money they spend should go further than just enriching a business. 

    Coronado DC now has a entire store dedicated to tactical and tactical athletic gear, so if you are local to San Diego, or just visiting, be sure to stop by at 1200 Harbor Dr, National City, CA 91950, meet the team and try on some LALO’s!