Connecting with Spirit through Adventure and Nature


Today, I wake up wondering how my life again has begun to feel empty of life. There is a routine. There is action throughout my day. Some steps are taken to acquire some sense of peace and belonging, and yet there is always an endless yearning for something more.

There is something missing. This can’t be how life was meant to be lived. Life cannot be so empty. Structured. Secure. Easy in the most difficult way imaginable.

I had found the peace that I was looking for at one point. When I had taken off on a backpacking trip into New Zealand with no plans for how I would spend my time or make my money. The adventure was real then. Life was more exciting and whole. Every day was an adventure. I had finally felt life coursing through my veins. I was unsafe without a safety net and yet, all of my joys were heightened along with the stresses of ensuring my stability and well-being. I did survive after all. For 2 years I traveled like that, through New Zealand, Australia, Fiji, Thailand, France, and then back home. My life was exciting then and then as quickly as it had all begun, it had stopped.

I had fallen back into a stable job. I began to acquire more things with bigger and better places to live so that I may store my things. The more I had the less I FELT. Life lost it’s vibrant colors, except for on the occasional outings into nature, when I would drag my kayak out on to a river or lake, or pulled my camping gear out into the woods somewhere.


Recently, I’ve been through an awakening of sorts and the adventure bug is biting me in the ass again. I’ve rewatched the movie  Into the Wild which was so responsible for my adventures in the first place and it lit a fire within me once again. I’ve grown weary of the stale monotony of domestic living. My life is passing me by. Perhaps this is a calling to shake my life up once again and to leave behind security. To take risks and live wildly, without trying to micromanage how my future may unfold. To live in the moment without worrying about the future or the past.

“Nothing is more damaging to the adventurous spirit within a man than a secure future.” – Jon Krakauer

May this passage serve as the beginning to a new adventure. May I reclaim the excitement again of not knowing what the next day brings. For now, I dream and prepare.


An Introduction to Bodybuilding


I’m going to spend some time today sharing what I’ve learned while on my journey in fitness so that if anybody else out there is struggling to get started, maybe this can give you some direction. I’m going to do my best to cover what I feel are the basics, and also the most important tips that I have gathered along the way.

Diet Tracking

This has made the single biggest difference in my life for pushing me towards the physique that I have always wanted, and I avoided this step for far too long. Most people are not taking in enough protein on a daily basis, not enough calories or perhaps even far too many calories with way too much sodium, sugar, and fats.  Tracking your diet will help you to correct your diet and to give your body the material that it needs to create an awesome physique.

To begin, you need to first find your Total Daily Energy Expenditure. This will tell you approximately how many calories you burn on an average day with your current level of physical activity.

You can figure this out here at IIFYM.  Write down your TDEE somewhere, because you are going to need to remember this later. Once you have your TDEE then bodybuilding becomes as simple as manipulating your calorie intake for calorie surpluses or calorie deficits. You can add up to 500 calories when you’re trying to gain muscle or you can subtract from your TDEE to try and lose some fat.


Now, tracking your calorie intake is not enough. You also need to track your macronutrients, which are your carbs, fats and proteins. A great app that I use to keep track of what I eat is MyfitnesspalThey have a huge database of most foods already in their system and it makes tracking really simple. You should also pick yourself up a kitchen scale at some point to make things easier.

You can manipulate your macros in various ways and I often do from time to time, but a good starting point for anybody is this…

First of all – it’s a safe bet to take in 1g of protein per pound of bodyweight. So if you are a guy that weighs 160lbs, you should be taking in 160g of protein per day. This is especially important if you are looking to build muscle or to avoid losing muscle while in a deficit. The only exception to this rule would be if you were heavily overweight at say 300lbs, there’s no way in hell that you are going to need 300g of protein per day. Try to figure out what your lean body mass is and then use that estimate to gauge how much protein you will need per day.

Once your protein is set, then it’s on to fats. Fats should take up approximately 20-25% of your daily calories. Just remember that these should be mostly composed of healthy fats like nuts, olive oil, and avocados. Keep the artery-hardening saturated fats to a minimum.

Afterwards, the rest of your calories should come from carbohydrates. These should be mostly high-quality, complex carbohydrates that break down slowly in the body. Such as brown rice, oats, multigrain bread and pasta, sweet potato etc. You can have some junk in your diet just make sure you track it and that it’s not the bulk of your diet.

If you want some more information about healthy eating I’ve written an article in the past on Proper Nutrition in a Nutshell.

Workout Routines and Workout Tips

Each to their own when it comes to a workout routine, but it’s best to follow or create a routine that hits all of the muscle groups in the body evenly so that you don’t end up with imbalances in the future that can lead to joint problems and other health issues. Also be careful about who you take your advice from, too many guys spout nonsense or “Bro-talk” because of what they’ve heard through the rumor mill. Do a little research of your own and take all advice with a grain of salt unless it’s backed by science or a professional.

There are some great Youtube channels out there that give great advice on exercises and routines while explaining the science behind it in the process. I’ll provide 3 of my favorites at the bottom of this article

Focus on your form above all. Start off light until you have it right and then increase your weight gradually. Leave your ego out of the gym because it will really just hurt you in the long run. Keep track of all of your workouts and practice progressive overload. Have a plan and don’t just wing it in the gym.

Also, when you’re working out, be conscious of your muscle movements. Take the movement slowly and really try to feel the contraction in the muscle. Stabilizing yourself in the negative portion of an exercise really increases strength gains. Bodyweight exercises are also very helpful for building strength and stability.

You only really need to work out 3 days a week if you’re hitting it hard enough. This will give your body lots of time to recover and build up that muscle while at rest. You can always do cardio on your off days or something active outdoors.

Progressive Overload

Okay and finally, progressive overload. This is something that took me far too long to figure out but keeping track of your weights and practicing progressive overload is the absolute best way to ensure that you are consistently making strength gains. So tracking your weights and reps and sticking to a plan for 8-12 weeks at a time will allow you to really be aware of your strength progression.

With heavy lifts this is what I like to do; I’ll do 3 sets per lift and hit my heaviest set first, then drop the weight by 10% hit my 2nd and add 1-2 reps, then the same for the third. One week I’ll add 5 pounds to my max weight and then the next I’ll add 5 pounds to the subsequent sets.

For Example:
Bench Press – 5/6/8 reps.

Wk 1 – 165/150/135.   Wk 2 – 170/150/135.  Wk3 – 170/155/140 and so on…

With lighter lifts, you can just progress on a rep increase instead while staying at one weight for all 3 sets. Say you are doing lateral raises for your shoulders, well you can start doing 3 sets of 8 reps with dumbells suited to your strength then keep adding 1 rep to a set per week until you’ve hit 3 sets of 12. Then you can add 2.5-5lbs or so and start over again at 8 reps.

For Example:
Lateral Raise – 8/8/8 reps.

Wk 1 – 8/8/8 Wk 2 -9/8/8 Wk. 3 – 9/9/8 Wk 4 – 9/9/9 Wk 5. – 10/9/9 etc.

I hope some of this information was helpful and that these tools can help somebody else’s own journey into fitness. This is information that I would have loved to have had years ago. I have seriously started my own journey into bodybuilding about a year or two ago. I used to hit the gym before that on and off but never really had all the information. You can read about my start and progression here if you’re interested.

Lastly, try to enjoy the experience and the lifestyle. If you want it to be sustainable you need to make it work for you. Enjoy the foods you eat and learn to love beating yourself up in the gym and seeing those strength increases. It’s the only way you’re going to succeed.

Youtubers to Check Out

Jeff Caveliere – Hundreds of videos to search through, he’s a physiotherapist by trade so he knows the mechanics of the body well. He also trains professional athletes.

Sean Nalewanyj – Fitness Author and Personal Trainer

Mike Thurston – Personal trainer and professional bodybuilder.


My Fitness Journey


So in the last few weeks, I’ve been hit with some questions by friends who are interested in making changes to their appearance or by gaining strength. They’re just not sure where to begin. There’s so much information out there and it’s hard to filter out what’s good and bad information. The information can also be misleading to try and market a product or supplement and this can be disheartening. It’s enough to make a person feel lost with how to proceed in becoming that better version of themselves and since I’m currently on that same journey I would like to share what I have learned with others to hopefully give them some of the tools that they might need to get them started in the right direction.

My name is Mat Sackrider and since the time that I’ve become an adult, I had developed a passion towards fitness and exercise.  However, in the beginning, I made a lot of the same mistakes that most newbie lifters do. I hit chest day hard, neglected my back and legs, didn’t track my progress or eating habits etc. For a few years, I traveled abroad and lived in backpacker hostels without a lot of money so I fell away from the gym and lost most of the muscle that I had gained. A few years ago I fell back into fitness and fell in love all over again. I tried to be a little smarter about my approach this time. Spent more time focusing on my form and trying to understand the mechanics behind each movement. I made it my mission to just learn as much as I could about how to create the sort of strength and physique that I had always hoped of having. I am currently in the midst of that project and back in February of 2017, I decided to get really serious about it. Intermittent fasting, tracking workout routines,  tracking macros and calorie intake, then just research, research, research.

Here’s a progress photo of mine after 8 months…

Fitness Progress

I still feel that I need to shed some weight and lean down, but I was impatient to try and build some muscle first. In both of those photos, I weighed approximately the same 160lbs. I’m not interested in trying to add a bunch of body fat to my figure in the hopes of gaining slightly more muscle mass because I’m going to look and feel like shit in the process. I’d rather have myself lean out while gaining muscle until I’m happy with my physique and then try to add weight on a lean bulk.

Anyways, I am writing this post because exercise, nutrition, and fitness have become passions of mine and I want to be able to share what I learn with others along the way. I also want to introduce myself in case anybody finds themselves wondering exactly what my story is. Well, this is basically it. I’ve always been kind of a geek when I’m super interested in a subject and I’ve just applied that geekiness to my fitness with what I feel are good results. Looking forward to seeing how far my journey takes me and I wish everyone else the best of luck on that journey of their own if they decide to take it.

Just remember that nobody gets there overnight. Keep moving forward, even if it’s baby-steps. Always strive to be a better version of yourself. Be competitive with yourself and no one else. Be patient with yourself when you make mistakes and always stay hungry for new information to help you on your way. When you decide to pursue fitness in the long term you should avoid fad diets and routines. It’s something that you’re going to want to make sustainable for the rest of your life. So learn about proper nutrition and learn to cook nutritious and delicious foods, learn to love your workout routine (music makes it for me) and find a way to enjoy being physically active outside of the gym. Fitness and being healthy doesn’t need to feel like a chore. It should improve the quality of your life. Stay tuned for more posts in the future in regards to workout tips and the basics of how to get started in bodybuilding.

I’ve also written an article on the basics of proper nutrition and that can be accessed here; Proper Nutrition in a Nutshell.



Nonconformity of the Human Spirit


Among the minds of our brethren many, infectious disease spreads through the plenty.
While men born free find no respite, with options few, but fight or flight.
Society respects not, the truly free, hive culture mind demands minds agree.
When one mind elevates above the rest, it’s sole survival is its final test.

Men’s egos weak by natures seed, so death to minds which strong hearts freed.
Threats consume weak men with ease, for the weak man’s mind cannot concede.
Great men have sought for virtues claim, contribution to the human flame,
And in life’s short span have found no fame, but after death retained their name.

Strength in Destruction


When your world caves in and the skies grow dim.
When shadows disappear because the sunlight isn’t near.

When the foundation that you’ve laid, begins to give away.

That is the time to bend or break. There is a choice in the path you take.

For that foundation was built upon the sand, and on such a weak foundation a building cannot stand.

This moment in time does not need to be about a loss, it is just another obstacle upon the path that you must cross.

And on the day when you arrive, a little bruised but still alive…

You will have the time to reflect at length, on your perseverance and hidden strength.

From the past, you’ve had a chance to learn and grow. Acquiring helpful knowledge that you may have never known.

With new tools upon your belt, lessons learned and feelings felt.

You have found within yourself a certain place of power.

Now find yourself a better place to lay the foundation for your tower.

Proper Nutrition in a Nutshell


Well, today I’ve decided that what I want to spend a little time writing about is food and nutrition in general. I’ve had many conversations with people that are looking to lose some weight, look healthier and feel healthier, but they just don’t seem to properly understand what a good healthy diet looks like. With the modern society that we live in, especially in North America, good information about proper eating can be hard to come by because so much is influenced by the profit of big corporations. So big corporations will always try to sell you on some miracle ingredient, fad diet or expensive supplement, and in the grocery stores, even the foods that are marketed as diet foods are not always the best choices for improving the health of your body.

So where do we begin?

Well, let’s start with the basics and cover the 3 macronutrients which we as humans consume on a daily basis for nourishment and sustenance. For anyone that’s unfamiliar with what a macronutrient is, well, this is typically broken down into 3 categories; carbohydrates, proteins and fats. Let’s talk about these in a little more detail.


Carbohydrates are a staple of the modern human diet. Carbohydrates are converted by the body into glucose which is then used to support bodily functions, the brain and it can also be stored within your muscles to provide fuel to the muscles during strenuous exercise.  The National Institute of Health recommends that the average human’s diet consists of 45-65% carbohydrates.  Carbohydrates can come from a number of very healthy and very unhealthy sources, so making sure that you are eating healthy sources of carbohydrates is actually way more important than just trying to eat a certain quantity of carbs. Every gram of carbohydrate that is consumed is equal to 4 calories of energy for the body.

Healthy Carbs – Healthy carbs are generally fibrous carbs that are slow to digest within the human body, therefore releasing energy slowly over time rather than in one big energy spike. A slower absorption of carbohydrate will create a smaller spike in insulin levels and less of the digested carbohydrate will be stored in the body as that hard-to-lose fat. It also facilitates better overall health because insulin resistance will be minimised this way and you will have a much lower risk of developing debilitating chronic diseases like type 2 diabetes.  Some examples of wholesome and nutritional carbohydrates include; brown rice, sweet potatoes, whole oats, whole grain cereals and pasta, lentils, legumes (beans), fruits and vegetables.

Unhealthy Carbs – Unhealthy carbs, on the other hand, are digested by the body far too quickly because they have usually already gone through some sort of processing in a factory and have been stripped of most of their fibre and nutrition. This ends up spiking the glucose levels in your blood and your insulin levels, leading to further insulin resistance over time and weight gain. White bread, white flour and white rice can all be just as hard on your body as sugar, although sugar is by far the one carbohydrate that everybody should strive to minimise within their diet as much as possible. Even fruit juices are hard on the body because all of the fibre that was in the fruit has been stripped away and it’s essentially just the sugar from the fruit that is left within the juice. It’s far better to eat your fruits than to drink them.


Fats, like carbs, can be both a good and a bad thing for the human body depending on the type of fats that you are taking in and the quantities in which you are consuming them. There are healthy, heart-friendly fats that are beneficial to both your cardiovascular system and your brain. These fats are mainly monounsaturated and polyunsaturated fats that are found in fish, nuts, avocados and certain oils like olive oil. Also, there are unhealthy fats such as Saturated and Trans fats which, in abundance, can lead to cardiovascular issues, cholesterol problems and plaque build up within the arteries. Trans fats are artificial fats that are created within the food industry by adding hydrogen to vegetable oils to make the oil more solid. It is sometimes used to improve the texture of certain foods. Saturated fats are often found in foods such as butter, red meats like beef and pork, and peanuts. Unlike carbohydrates and protein, fat is very calorie-dense and contains 9 calories of energy per 1 gram of fat and this is why fat foods can really put you over your daily calorie goals.

The best way to manage your fat intake for optimal health is to stay clear of the bad fats as much as possible and to indulge in some healthy fats to make sure that your body is getting the fat that it needs to operate efficiently.


Last on the list is protein. Protein is found throughout the human body in abundance. It’s in our skin, muscle tissue, organs, hair, bones, etc. Protein consists of a group of amino acids which are required for many important functions within the human body, including muscle and tissue repair, but also maintenance of the bodies haemoglobin that accommodates proper oxygen circulation in the blood and other chemical reactions within the body. Protein can also come from good and bad sources, just like the other two macronutrients that we’ve covered already. This is mainly because of the fat content associated with certain types of protein. Like carbohydrates, 1 gram of protein will provide the body with about 4 calories of energy.

The healthiest options for protein sources are lean meats such as poultry, eggs, low-fat dairy, and healthy sources of protein can also be found in beans and lentils along with some carbohydrates.

The least healthy options for protein would be sources that come with a lot of unhealthy fats, such as deep-fried meats, big cuts of red meats like steak, and way too many eggs. This doesn’t mean that these sources can’t be enjoyed in moderation, but being aware of what you eat and how much you eat of it is the key to maintaining a healthy balance in your diet so that you can live a healthy life and feel great also.

Fibre, Micronutrients and Staying Hydrated

Last but not least are a few other components of a healthy diet that are worth mentioning so that nothing is left out.

Fibre – It’s very important that adequate fibre is consumed on a daily basis to not only ensure that what you consume is moving through your body easily, but also because it helps to clean out the intestinal tract and it can help improve the body’s cholesterol levels. 1 gram of fibre is recommended for every 100 calories consumed in a day, so an individual that consumes 2700 calories on a daily basis should aim for 27g of fibre in their diet to go along with that. This will help to keep the body operating efficiently.

Water Intake – This actually pairs well with fibre recommendations because the more fibre that you take in the more water you need to keep everything moving properly also. For Men, about 3 litres of water is recommended daily for proper hydration and for women it’s slightly less at about 2.2 litres of water. Staying hydrated is important for all areas of function in the human body. Digestion, cognitive thought, detoxification and physical exercise. If you don’t think that water is important for keeping the body clean and operating efficiently, just try washing your dishes without water one night and see how far you get.

Micronutrients – Now lastly, micronutrients. These are your vitamins and minerals which the body needs to operate at its best. Some of these can be acquired through vitamin pills and supplements, but everyone should aim to acquire a good portion of these nutrients through their daily food intake. This means vegetable and fruit sources. Also, it’s important to vary these sources to ensure that you’re receiving a variety of micronutrients. Try eating vegetables and fruits of all different colours and tastes. If you’re a person that doesn’t like to eat too many veggies on a daily basis, well today is always a good day to start, and after a few weeks or months of putting in that effort, you might actually grow a taste for them. I know that when I was a kid I couldn’t stand vegetables and avoided them at all costs, but now as an adult, I feel a little cheated if my meal doesn’t include some nutritious vegetables in the mix.

Finally, it’s important to remember that just because you want to make a change to eat healthier does not mean that you have to cut out entirely those foods that bring you so much pleasure right now. Creating a sustainable and balanced diet that you can carry on following for the rest of your life requires a bit of flexibility from time to time.  A great sustainable diet does not need to feel like a chore. Make little improvements week to week so that the transition to healthy eating feels natural rather than a shock to the system but keep in mind your ultimate goal of where you want to be. Always remember the benefits of eating clean for both yourself and your family, so that everyone in your life can enjoy life to the fullest. Eating doesn’t have to taste bland, but it should provide the body with the energy and nutrition that it needs to operate at it’s best.

Intermittent Fasting and My Experience So Far


I have not yet made a post about this, but over the past 12 weeks, I have been on a quest to get into the best shape of my life. I am a major health and nutrition geek and I have slowly been making changes to my diet and lifestyle over the years to create something very healthy, enjoyable and effective, which is also sustainable over the long-term.

The most recent change that I have made to my daily eating regime has been to squeeze my daily calorie intake into an 8-hour window so that my body is in a fasted state for 16 hours every day. So typically, for myself, I’m eating every day between the hours of noon and 8 pm. Outside of those hours, I am able to drink black coffee in the mornings, carbonated water like Perrier and herbal teas that don’t have any added sugars or calories. It has only been about 11 days for me so far, but I have found this eating regime to be extremely effective, easy to maintain and actually quite enjoyable. The best thing about intermittent fasting is that if you are putting your body into a calorie deficit, it hardly feels like you are because by the time lunch time comes around, you have so many calories to squeeze into your 8-hour window that your meals feel quite large and very satisfying.

Now, besides intermittent fasting being a great tool to use when trying to cut down on body fat, it also has a slew of health benefits that can help you to live a healthier and longer life.  This is also a very important aspect of this eating regime for myself, and one of the biggest reasons why I’m likely to keep this regime up for months and possibly years to come, even while trying to gain lean mass.

Here are a few of the benefits of following an intermittent fasting eating regime:

Intermittent Fasting Alters the Function of your Cells, Genes and Hormones

While in a fasted state, your body will change the way that it operates at a cellular level. Since it does not need to spend so much energy on digestion it can focus more of its energy towards things like cellular repairs and it will alter hormones so that fat becomes a more easily accessible source of energy for the body.

Blood levels of insulin will drop significantly, which aids in fat metabolism.

Blood levels of Human Growth Hormone can increase drastically, as much as 5 times normal, and this can aid in muscle growth, fat loss and has numerous other benefits to the body.

The body will become much more efficient at removing waste at a cellular level and repairing cellular damage.

There are beneficial changes that can occur within several genes and molecules related to longevity and disease protection.

Intermittent Fasting Boosts Metabolism and Facilitates Increased Fat Loss

Due to lower insulin levels, higher Human Growth Hormone and increased amounts of norepinephrine, also known as noradrenaline, the body becomes much more efficient at metabolising fat and using it as a source of energy for the body.

Short-term fasting has been shown to actually increase the metabolic rate in humans by 3.6%-14% because of these physiological changes in the body, and since it’s harder to pack in the calories during an 8-hour eating window, most people also take in fewer calories than they normally would be able to eat in a day. Which means more calories out and fewer calories in.

One study has even shown that intermittent fasting can reduce muscle loss during calorie restriction when compared to daily calorie restriction in general.

Intermittent Fasting Can Lower the Risk of Developing Type-2 Diabetes by reducing Insulin Resistance

Intermittent fasting can help the body to lower and stabilise blood sugar levels in humans.

Some studies have shown reductions in fasting blood sugar levels by 3-6% and fasting insulin levels of 20-31%.

One study in diabetic rats also showed that intermittent fasting protected against kidney damage, one of the most severe complications of diabetes.

Intermittent Fasting Reduces Oxidative Stress on the Body

Studies have shown that the bodies ability to fight free radicals can improve while following an intermittent fasting eating regime and that markers of inflammation are also reduced. Both of these factors lead towards ageing of the body through damage to the cells within and can lead to health issues and diseases.

Intermittent Fasting Can Improve Heart Health

Intermittent Fasting has been shown to improve blood pressure, lower over and LDL cholesterol, blood triglycerides, inflammatory markers and blood sugar levels in animals leading to overall improved heart health.

More scientific studies are still needed to be performed on humans, however.


Intermittent fasting may provide a host of other health benefits such as a reduction in the risk for many types of cancers, improved brain function, prevention of Alzheimers disease and lifespan extension.

And Finally…

So for these reasons, and to meet personal fitness goals that I have set for myself, I have decided to follow an Intermittent Fasting eating schedule. So far in my experience, the benefits have all been positive. In the first few days, I would feel a little hungry in the morning, especially a few hours before I would break my fast, but the body adapts to this eating routine eventually and the hunger becomes more and more bearable, often even non-existent. During the fasted state I feel sharp, focused and productive with energy to spare most of the time. After I break my fast, my energy levels skyrocket again and I continue to feel great. One of my worst eating habits before had been late night snacking and this pretty much has crushed that problem for me. At the end of the day, I like to stuff myself with something very thick and filling like a big bowl of oatmeal with lots of fruit and cottage cheese just to make me feel really full before I begin the next fasting phase. This helps to keep me from feeling hungry late at night.

Overall, I love Intermittent Fasting at this point and plan to keep it up for the foreseeable future. I enjoy eating fewer but much larger meals. I enjoy cooking less frequently and having fewer dishes to clean on a regular basis. It simplifies my mornings and my life in general. I would recommend this regime to anyone that feels like experimenting with new methods for improving their health or physique. There is a lot of great information on the web and quite a few studies proving the benefits of this choice of lifestyle. I will add a blog post of my progress pictures at some point for anyone interested in following me through this journey. I hope you learned something!

Week 12 of New Fitness Kick

12 days of intermittent fasting. 12 weeks of tracking my macronutrients. Looking to get into the best shape of my life. Still so far to go, but happy with the results.