The Any Given Day Podcast

Celebrating the birthday of his friend David Pedersen, who shares his journey from being a high school football player to joining the Marine Corps. David reflects on his motivations for enlisting, the impact of influential leaders like Gunnery Sergeant Duffel, and the lessons he learned about leadership and empowerment. The conversation delves into David's transition from military life to pursuing a career in fitness and strength conditioning, highlighting the challenges he faced and the importance of resilience and adaptability in the face of setbacks.

David emphasizes the significance of finding struggles in life, whether through archery, mountain biking, or other pursuits, and how these experiences foster personal growth and connection with others. He shares his passion for archery and the potential it has to help veterans reconnect with themselves and their communities. The episode concludes with David's advice to embrace the journey of learning and to be open to new experiences, reinforcing the idea that growth often comes from stepping outside of one's comfort zone.


About David Pedersen

Veteran, coach, speaker, listener, husband and father of one.

David Pedersen is also a lover of workouts, hikes, MTB, snowboarding and chasing wild game around with a bow and sharp sticks.

He’s is a human performance specialist with over 14 years of experience across multiple industries. Over 8 years in tactical sector developing programs for a variety of groups, conducting assessments and analysis for government support, and coaching a variety of tactical athletes.David is an interdisciplinary coach with extensive education and operational experience in exercise physiology, motor learning and control, biomonitoring technologies, and data management, analysis, and communications. Lifelong dedication to serving those who serve and a proven record in accomplishing goals. Skilled in Exercise Physiology, Performance Optimization Safety, Risk Management, Presenting, Program Management, Effective Communication, and Budgets. Familiar with government processes and working in sensitive environments.

Currently a SRT Lt. at Los Alamos National Laboratory where I also am a fully certified instructor through the National Training Center. 

Episode Takeaways

• "Be okay not being good at something."
• "The way you do anything is the way you do everything."
• "Find things that you're not good at and just be in love with the journey."
• "One person can affect a tribe, a group, a division."
• "Empower others, whether above you, below you, or next to you."

Nate Palin and James McLanahan discuss their journeys through military service and the challenges of transitioning to civilian life. They explore the importance of finding a supportive community, maintaining physical fitness, and the value of mentorship. James shares insights from his experiences in the military and how they shaped his approach to life after service, including his creation of Primal Risk and volunteering with the Special Forces Association. The discussion emphasizes the need for veterans to stay active, both physically and socially, to foster resilience and a sense of purpose.

James McLanahan is a seasoned leader, educator, and operations specialist with over 20 years of experience in elite military and security roles. He has participated in over 300 direct action missions and developed systems that enhance efficiency and accountability under high-stakes conditions. James combines tactical expertise with strategic vision, having trained foreign forces, managed multimillion-dollar logistics, and learned Mandarin Chinese for cross-cultural operations.

James founded Primal Risk where he uses adventure as a teaching tool to empower tactical leaders, teams, and military members. In addition to his operational career, James has performed stunts over several seasons on the hit television series SEAL Team, blending action with storytelling.

James currently resides in Orange County, California with his wife Melanie and their two cats. He is a Mortgage Broker with Expert Home Loans. 

• Finding your people after service is crucial.
• Physical fitness impacts all areas of life.
• Community support can help in transitioning to civilian life.
• Continuous personal growth is essential for veterans.
• Training and mentorship can shape future leaders.
• The importance of maintaining a positive feedback loop in life.
• Engaging in challenging activities fosters resilience.
• It's easier to maintain fitness than to regain it.
• Building a network takes time and effort.
• Never underestimate the power of a supportive community.

In this episode of the Any Given Day podcast, Nate Palin and Jason Clark engage in a deep conversation about parenting, military experiences, personal growth, and the importance of mindset. They explore the challenges of transitioning from military to civilian life, the significance of embracing discomfort, and the power of truth in shaping one's identity. Jason shares his journey from an overweight kid to a dedicated Marine, and how those experiences have influenced his approach to coaching and fitness. The discussion emphasizes the need for continuous evolution and the importance of being present in life.

Jason was born and raised in Northern, VA.  In July of 2001 he began his time in the Marine Corps at Parris Island, SC.  He spent the next nine years serving in billets such as Combat Engineer, Marine Corps Martial Arts Instructor Trainer , and Drill Instructor back home where it all started on Parris Island.  From this point with absolutely no plan he left the Marine Corps and became a partner in a local gym in Beaufort, SC.  The gym grew to multiple locations until the next calling came which he accepted to go back to work for the United States Marine Corps except this time as a civilian working with the Strength and Conditioning program known at the time as HITT.  During this time he served as the program director for MCAS Beaufort and MCRD Parris Island as well as the advisory board for human performance HeadQuarters Marine Corps.  The next door that came open was into Industry at a national level.  He accepted a role at BeaverFit Key North America.  This is still where he still resides as the Director of Training and Education as well as a voice in support of  the areas of leadership, strategy, and performance.   

His personal awards include being the best husband he can be to Christi and the best Dad he can be to Karma, TJ, Halen, Layla, Braxton, and Joshua.  While serving in the United States Marine Corps he received a purple heart, combat action, navy achievement medal with multiple awards, and navy commendation with a “V”. Today his passion is opening minds on what is possible and never forgetting that it doesn't come from teaching people what to think but how.

• Be present and real in parenting.
• Embrace the process, not just the outcome.
• Military experiences shape personal growth.
• Transitioning to civilian life requires adaptation.
• Mindset is key to continuous improvement.
• Touching the flame means embracing challenges.
• Truth can be uncomfortable but necessary.
• Labels can limit personal identity.
• Fitness should not come at the expense of family.
• Life is about evolving and not finding a peak.

Physical fitness has value for warfighters without physically demanding jobs. We don't always train to improve our strength, power, aerobic & anaerobic output and capacity. Sometimes we train (or just exercise) to achieve means that have less to do with physicality and more to do with quality and quantity of life. 

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

Non Physical Reasons To Train / Exercise 

• Sleep
• Stress & Mood
• Cognition & Learning
• Longevity
• Relationship with Pain 
• Social Connection 
• Injury Risk Mitigation / Rehab 
• Enjoyment & Exploration 

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Self-limiting exercises present a training option that feeds warfighter egos while also challenging them in a way that allows for high frequency of movement patterns without excessive physical stress.

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.

Self-limiting exercises are typically limited by:

Challenge Grip 

• Reducing points of contact, holding an ergonomically unfriendly implement (like a fat bar), making it dynamic (grabbing something and letting it go)

Reduce Base of Support 

• Reducing stability by using a less stable stance like performing an RDL on 1-Leg, a Cable Row from a Side Plank position, or a 1-Arm DB Bench Press from a half supported bridge 

Use an Unstable Implement

• Holding something inherently unstable like using an earthquake bar with banded kettlebells for a Bench Press or overhead pressing a bottoms up kettlebell

Load the Core

• Positioning the body or an implement so that the core becomes the limiting factor like performing a low back limited Good Morning instead of an RDL or a unilaterally loaded Step-Up

Set a Power Minimum

• Limiting repetitions to those that achieve a predetermined power, speed, or heart rate threshold can keep warfighters from performing excessive low quality volume 

Emphasize Skill

• Incorporating complicated exercises because the complexity of high skill movements makes them difficult to overload and overdo 

Self-limiting exercises present an option for developing the often underwhelming positions and coordination displayed by warfighters while being sensitive to competing demands that might make high volume and intensity less appropriate at certain times. 

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Any Given Day means being an expert generalist, jack of all trades and master of none, managing minimums to always be an asset and never a liability.

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most. 

Any Given Day read is characterized by physical, mental, emotional, and spiritual resilience.

Resilience Phases 

• Resist (build your armor)
• Rebound (bend but don’t break)
• Rebuild (rise like a phoenix from the ashes)

Resilience Characteristics 

• Physicality - movement competency, output, and capacity
• Mentality - competent, confident, positive (views stress as an opportunity)
• Emotionality - self awareness & vulnerability (authenticity x risk), mindfulness (create space between stimulus and response), aware of others (empathy) 
• Spirituality - believe in something bigger than yourself and act in faith

Any Given Day approaches these characteristics of resilience through four cornerstones:

• MOVE your body - Recon, Physicality, Constructs, Reality 
• HONE your craft - Skills, Techniques, Tactics, Strategy
• ENGAGE to lead  - Self, Connection, Influence, Creation
• ADAPT to stress - Sleep, Fuel, Attention/Energy, Activity 

Cornerstones are interdependent and situationally relative.

Lethality.... Longevity (immortality) 

Hemingway: "Every man has two deaths: when he is buried in the ground and the last time someone says his name."

Any Given Day is saying yes to cool shit because you're physically, mentally, emotionally, and spiritually prepared. Be ready when they call - whoever, whenever, wherever, for whatever.

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Are most warfighters overtrained? Unlikely. Most are overextended and overstressed - and often UNDERtrained...

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

Visit the Any Given Day website HERE.

Follow AGD on Social Media: Instagram | LinkedIn | TikTok | YouTube

Warfighters struggle to achieve and maintain athleticism, in part due to lack of consistently touching deliberate movement. Warmups not only prepare for impending strength and conditioning sessions, they provide touchpoints for enhancing movement competency. Maybe most importantly, warmups serve to maintain momentum when total training is not logistically feasible. 

Build a better warmup by incorporating major movement patterns and their supporting cast of flexibility, mobility, and stability exercises, challenging balance, including enjoyable activities, and elevating the heart rate - all while minimizing rest and maximizing flow. 

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

Episode Topics

Warmups provide low barrier opportunities to enhance athleticism, serving as stand alone sessions and gateways to more extensive training sessions. 

“Better” Warmups…

 Include major movement patterns:

• Hinge / Deadlift
• Squat
• Lunge / Step
• Push & Pull Vertically & Horizontally 
• Rotate
• Locomote (Crawl, Walk, March, Skip, Run, Sprint, Swim, Climb, Shuffle, etc.) 
• Core (Generate, Resist, & Transfer force through the mid section) 

Target Weaknesses

• Flexibility
• Mobility
• Stability
• Patterning (dynamic stability) 

Are Enjoyable 

• Novel
• Challenging
• Silly
• Competitive 
• Relevant 

Challenge Balance 

• Single Leg
• 2 or 3 limbs 

Elevate the Heart Rate and Increase Exertion 

Progress (generally) from: 

• Slow to Fast
• Simple to Complex
• General to Specific
• Static to Dynamic
• Stable to Unstable 

Accumulating thorough warmup sessions can move the needle of movement competency, enhancing warfighter positions and rhythm of movement - aka their athleticism. 

Visit the Any Given Day website HERE.

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Victory > Victimhood

Before teaching a man to fish, be sure he has a reason to fish. And that reason must be his and not yours. 

Warfighters don’t need a formal education in exercise science to own their own physical fitness. First and foremost, they need an influential reason to value physicality. Second, they need to understand their starting point, their endpoints or waypoints, and the terrain that exists between them. Lastly, they need to apply some essential tools like basic principles (cardinal directions) to stay oriented and training variables (map reading) to adjust course as obstacles come into play.

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

Episode Topics

Ownership = own your shit. Agency. 

1. Attach Value to Physical Fitness (WHY)

• Professional performance 
• Athletics 
• Adventure
• Aesthetics 
• Parenting 
• Longevity
• Accountability

2. Understand Principles of Strength & Conditioning (HOW)

• Overload 
• Progression 
• Individuality 
• Variety 
• Specificity

3. Learn How to Manipulate Variables

• Movement (Exercises)
• Intensity (Output)
• Volume (Capacity)
• Interplay (Trade Off)

4. Don’t Forget Lifestyle Factors!

• Sleep (Quantity & Quality)
• Fuel (Macros & Micros)
• Stress Management (mindfulness, therapy, exercise, sleep. . . )

Resources

10 Garage Gym Favorites Blog

Yellowstone Playlist on Spotify

The Serenity Prayer: God, grant me the serenity to accept the things I. cannot change, courage to change the things I can, and wisdom to know the difference
-

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Hybrid is all the hype for a military friendly approach to physical training. It’s certainly not ALL hype, with huge value in dispelling cannibalization myths and developing both extremes of strength and aerobic capacity. However, we need to keep in mind that movement competency - including multidirectional movement - is foundational to transferability from fitness to warfighter tasks. It is also foundational to achieving longevity that extends a military professional’s career and extends beyond a military professionals career. 

Former Army Ranger and Special Operations Human Performance Coach, Nate Palin, offers a reality based approach to coaching the warfighter on how to shoot, move, and communicate more effectively on the front lines and the home front. I reconcile high performance ideals with an often volatile, uncertain, complex, and ambiguous reality faced by the warfighter - so you can focus your effort where it matters most.  

Episode Topics

Hybrid defined - sometimes implies well rounded physical fitness but more often implies a focus on strength (typically associated with powerlifting)  and endurance (typically associated with running or other linear, cyclical modalities)

Power

• Include exercises that develop velocity or the “speed” side of the strength-speed continuum
• Develop power for all movement patterns that have tactical relevance 

Multidirectional Movement

• Train in all planes of motion (frontal, sagittal, transverse)
• Load multiple vectors across all planes 

Intermittent Conditioning 

• Include repeated bouts of effort at higher intensities and not just steady state or long & continuous 
• Condition various movement patterns that are not all linear or cyclical 

Movement Opportunities 

• Warm Up
• Cool Down
• Superset
• Compound Set
• Contrast Set
• Accessory / Auxiliary Exercises 
• Stand Alone Sessions - priming or reset / recovery

Keep the main thing the main thing. Physicality is not the goal, it’s a means to an end state where a warfighter’s fitness best supports the execution of skill based tasks that include the implementation of strategy, tactics, skills, and techniques under stressful conditions. 

Visit the Any Given Day website HERE.

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