Transitions from War Logo

Below are my go-to resources for information on training, nutrition, equipment, and general fitness tips.







  • I have yet to see a more comprehensive guide for increasing range of motion than the work of Kelly Starrett. There is enough for most people in his Ready to Run, but for an encyclopedia with tons of pictures, pick up a copy of Becoming a Supple Leopard. Be sure to look at Kelly’s website:



  • I have experimented with different diets, but most led to imbalance and anxiety about not eating “correctly.” I attempt to use a higher-fat/lower-carb template and mostly avoid junk food. To simplify it, I recommend In Defense of Food: An Eater’s Manifesto, by Michael Pollan.
  • My sister gave me a copy of Wild Fermentation, by Sandor Katz. It is the bible for fermenting foods.
  • For on-the-go nutrition, I eat Exo Cricket Protein bars. Sustainable and really, really, good.




  • I have been on a silent retreat at the Insight Retreat Center in Scotts Valley, CA. I have also participated in daylong workshops with practicing members. You can listen to many of teachings and guided meditations on Audio Dharma.
  • Another free resource is the Meditation Podcast from iTunes.
  • A great meditation app for different mindfulness exercises and meditations is Buddhify. Definitely worth the five dollars!



  • As a Ginger-American, sunscreen is arguably as important as water. I only use Zealios sunscreen. In addition, I use their dechlorinating shampoo, conditioner, and body wash after every pool swim. I am proud to be sponsored by Team Zealios, a brand I used for two years before partnering with them. 
  • GORUCK has the best packs and great sandbags, kit bags, etc.
  • My running shoes are Brooks Pure Flow  (for road) and Pure Grit (for trail).
  • In triathlons I ride a Felt ia10.
  • For most everything else I support my local Sports Basement.


  • Team RWB (Red, White & Blue) is a national group for active duty military, veterans, and civilians formed “to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.”
  • Each Wednesday I start my morning with Veterans Yoga Project.
  • In the pool, no one beats than U.S. Masters Swimming.  You don’t have to be a “master” swimmer to join.
  • Out in the Open Water, I enjoy swimming with the Nadadores Locos and South End Rowing Club.

Team RWB at the Mt. Diablo Trails Challenge


Further Reading

  • One of my motivations for creating this website and encouraging others to exercise is from reading Spark: The Revolutionary New Science of Exercise and the Brain. It is a bit dense, but worth the time it takes. I listened to the audio book between driving to the coast and cycling on my trainer.
  • Beyond Training, by Ben Greenfield is loaded with ways one can improve their quality of life through small tweaks in lifestyle and by training smarter. It emphasizes subjects such as recovery and balance, unlike other training books I have seen.


Melissa Ergo Photography



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