Survival Fitness Secrets - The Official Podcast for The Survival Fitness Plan.
377 episodes - English - Latest episode: 7 months ago -Train yourself to be able to out-run, out-fight, and out-live the majority of the world's population.
The presenter, Sam Fury, is an average guy with a passion for helping people learn how to train themselves in the Survival Fitness Plan.
You can find out more about Sam and The Survival Fitness Plan at www.SurvivalFitnessPlan.com .
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Episodes
3 Things to Always Have When Mountain Biking
February 23, 2023 08:00 - 12 minutes - 11.4 MBGet the Survival Fitness Plan Training App for FREE: https://www.survivalfitnessplan.com/app In the Survival Fitness Plan there is a big focus on minimalism, even when mountain biking. But there are some things you should ALWAYS take with you on EVERY ride. Discover what they are in this episode. Get the Survival Fitness Plan Training App for FREE. It’s like having Sam Fury as your personal trainer anytime you want! Get it FREE at https://www.survivalfitnessplan.com/app
How to Save a Drowning Victim the Safe Way
February 21, 2023 08:00 - 10 minutes - 9.92 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming Do you know what to do if you see a drowning victim? Are you sure you know the steps to rescue that person without putting yourself or others in danger also? If your answer is “no”, then you better check out this episode to learn how! Learn more water rescue skills and swimming techniques with ‘Survival Swimming’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfit...
3 Ways Parkour Can Save Your Life
February 18, 2023 08:00 - 9 minutes - 9.08 MBGet the Survival Fitness Plan Training App for FREE: https://www.survivalfitnessplan.com/app Parkour isn't just a fun way to stay in shape. It’s literally a life saver… And in more ways than one! Discover 3 ways that parkour could literally save your life! Get the Survival Fitness Plan Training App for FREE. It’s like having Sam Fury as your personal trainer anytime you want! Get it FREE at https://www.survivalfitnessplan.com/app
3 Reasons Why Brazilian Jiu Jitsu is Terrible for Self-Defense
February 16, 2023 08:00 - 10 minutes - 10.1 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Brazilian Jiu Jitsu is a great martial art. Its fun and keeps you super fit… But it is TERRIBLE for self-defense! Learn why in this episode. Discover what you SHOULD learn for self-defense in ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
3 Reasons You Should Focus on Bodyweight Training
February 14, 2023 08:00 - 12 minutes - 11.3 MBGet the Survival Fitness Plan Training App for FREE: https://www.survivalfitnessplan.com/app The Survival Fitness Plan focuses heavily on bodyweight training. Discover 3 reasons why you should too in this episode! Get the Survival Fitness Plan Training App for FREE. It’s like having Sam Fury as your personal trainer anytime you want! Get it FREE at https://www.survivalfitnessplan.com/app
How to Train in Mountain Biking the Survival Fitness Plan Way
February 11, 2023 08:00 - 12 minutes - 12 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Knowing how to mountain bike is a useful skill when it comes to fleeing an enemy. Discover the best way to train in mountain biking for use in the Survival Fitness Plan in this episode. Learn more mountain biking training tips techniques with ‘A Complete Introduction to Mountain Biking’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan...
How to Swim for Active Recovery
February 09, 2023 08:00 - 9 minutes - 9.05 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming When you need a break from intense exercise but don’t want to stop completely, active recovery is the answer. Discover how to use swimming for active recovery in this episode. Learn more swim training tips and techniques with ‘Survival Swimming. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
3 Common Mistakes to Avoid in Parkour
February 07, 2023 08:00 - 10 minutes - 9.62 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Parkour is a fun way to stay in shape and is also one of the most useful flight activities in the Survival Fitness Plan. But basic errors can lead to injury and delayed improvement. Check out this episode to discover 3 common parkour mistakes and how to avoid them. Learn more parkour tips and techniques with ‘Essential Parkour Training. Get it on a limited time discount and with a bunch of FREE bonus...
3 Effective Self-Defense Tools You Can Carry Everywhere
February 04, 2023 08:00 - 8 minutes - 7.9 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Did you know you can carry some extremely effective self-defense tools almost everywhere you go? Here are 3 of them, and you may even have them on you right now! Learn more self-defense tips and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
How to Create Your Daily Exercise Routine
February 02, 2023 08:00 - 10 minutes - 9.58 MBGet the training manual: https://www.survivalfitnessplan.com/daily-health-fitness Creating a habit of exercise will dramatically increase your success in the Survival Fitness Plan. Learn how to build your perfect daily exercise routine no matter what your current lifestyle. Learn more about general health and fitness with ‘Daily Health and Fitness’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/daily-health-fitness
How to Use Mountain Biking for Weight Loss
January 31, 2023 08:00 - 9 minutes - 8.84 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Want to shed some pounds but think the gym is boring? Discover how you can use mountain biking to lose weight in this episode. Learn more mountain biking training tips and techniques with ‘A Complete Introduction to Mountain Biking’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking
How to Hold Your Breath Underwater for Longer
January 28, 2023 08:00 - 10 minutes - 9.6 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming If you want to be able to swim underwater for longer you need to increase your breath holding ability. Discover how to do it safely in this episode. Learn more about survival swimming with ‘Survival Swimming’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
The Best Time to Practice Parkour
January 26, 2023 08:00 - 12 minutes - 11.4 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Did you know that there are certain times to practice parkour that will make your training more effective? Check out this episode to find out when that is! Learn more parkour training tips and techniques with ‘Essential Parkour Training’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Defend Against the Most Common Street Attacks
January 24, 2023 08:00 - 10 minutes - 9.79 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Street attacks can happen at any time and you never know what it will be. Check out this episode to discover how to defend against the most common attacks. Learn more self-defense techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
How to Set (and Achieve) Your Fitness Goals
January 21, 2023 08:00 - 11 minutes - 10.8 MBGet the training manual: https://www.survivalfitnessplan.com/daily-health-fitness Having trouble knowing what you should be aiming for with your fitness? Check out this episode to discover exactly how to set them and what you need to do to actually achieve them! Learn more about health and fitness with ‘Daily Health and Fitness’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/daily-health-fitness
How to Improve Your Bouldering Skills
January 19, 2023 08:00 - 10 minutes - 9.54 MBGet the training manual: https://www.survivalfitnessplan.com/emergency-roping-bouldering Falling off the wall too much when climbing? Here are some tips for improving your bouldering skills. Learn more bouldering tips and techniques with ‘Emergency Roping and Bouldering’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/emergency-roping-bouldering
How to Choose Your Perfect Mountain Bike
January 17, 2023 08:00 - 8 minutes - 8.3 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Looking for your new mountain bike so you can shred some trails? Check out this episode to help you choose the one that’s best for you! Learn more mountain biking tips and techniques with ‘A Complete Introduction to Mountain Biking’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking
3 Important Things to Consider Before Your Survival Swimming Workout
January 14, 2023 08:00 - 14 minutes - 13.6 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming Do you do survival swimming training? If not, you should. And here are some things to consider the next time you jump in the water! Learn more survival swimming tips and techniques with ‘Survival Swimming’. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
Protective Parkour Gear
January 12, 2023 08:00 - 12 minutes - 11.7 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Are you worried about getting hurt while parkour training? Check out this episode to discover things you can use to help prevent minor injuries. Learn more parkour training tips and techniques with ‘Essential Parkour Training. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
Self-Defense VS Retaliation
January 10, 2023 08:00 - 8 minutes - 7.95 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Do you know the difference between self-defense and retaliation? If not, tune in to this episode to find out my thoughts on it! Learn more about self-defense with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
3 Amazing Benefits of Myofascial Release Massage
January 07, 2023 08:00 - 13 minutes - 12.6 MBGet the training manual: https://www.survivalfitnessplan.com/daily-health-fitness Do you ever give yourself a myofascial release massage? If not, you should! Discover the benefits of myofascial massage in this episode. Learn more about general health and fitness ‘Daily Health and Fitness’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/daily-health-fitness
How to Stay Safe When Climbing Alone
January 05, 2023 08:00 - 9 minutes - 8.71 MBGet the training manual: https://www.survivalfitnessplan.com/emergency-roping-bouldering Love climbing but have no-one to go with? Check out this episode for my top tips for staying safe when climbing alone. Learn more climbing tips and techniques with ‘Emergency Roping and Bouldering’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/emergency-roping-bouldering
The 3 Most Common Beginner Mountain Biking Mistakes (and how to avoid them!)
January 03, 2023 08:00 - 9 minutes - 8.67 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Are you just starting out mountain biking? Here are some of the biggest mistakes I made and how you can avoid them. Learn more mountain biking tips and techniques with ‘A Complete Introduction to Mountain Biking’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking
3 Reasons to Start Sea Swimming Today!
December 31, 2022 08:00 - 6 minutes - 5.99 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming Do you go swimming in the ocean? If not, here are 3 reasons to start! Learn more swimming skills and techniques with ‘Survival Swimming’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
How to Climb a Wall Using Parkour
December 29, 2022 08:00 - 7 minutes - 6.66 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training If you are running away from an enemy there is a good chance you will encounter some kind of wall. Discover how to overcome this obstacle using parkour! Learn more parkour training tips and techniques with ‘Essential Parkour Training’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
3 Reasons to Start Learning Self-Defense Today!
December 27, 2022 08:00 - 8 minutes - 7.78 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Do you train in self-defense? If not, here’s 3 reasons you should get started right now! Get more self-defense tips and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
3 Tips to Drastically Improve Your Riding Speed
December 24, 2022 08:00 - 7 minutes - 7.24 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Want to be faster on your bike? Here are my top 3 tips for improving your riding speed. Learn more mountain biking techniques with ‘A Complete Introduction to Mountain Biking’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking
How to Recover From Parkour Fatigue and Injury as Fast as Possible!
December 22, 2022 08:00 - 9 minutes - 8.52 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Discover how to recover as fast as possible from fatigue and injury when training in parkour! Learn more parkour training tips and techniques with ‘Essential Parkour Training’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
The Most Effective Martial Art for Self-Defense
December 20, 2022 08:00 - 11 minutes - 10.2 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Want to learn a martial art for self-defense but not sure which is best? Tune in to this episode to discover my opinion on THE #1 BEST martial art to learn for self-defense and why. Learn more self-defense tips and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
3 Reasons You Should Swim Regularly for Exercise
December 17, 2022 08:00 - 6 minutes - 5.57 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming Do you swim as a way to keep fit? You should! Tune in to this episode to find out why. Get more swimming tips and techniques with ‘Survival Swimming’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
The Best Parkour Gear to Train in
December 15, 2022 08:00 - 7 minutes - 7.18 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Your parkour training will be more effective and enjoyable if you have the right gear. Discover the parkour training gear I recommend in this episode. Learn more parkour training tips and techniques with ‘Essential Parkour Training. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Defend Yourself Without Hurting Your Opponent
December 13, 2022 08:00 - 8 minutes - 8.08 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Maybe it's a school bully. Or a drunk friend. Or just some idiot on the street that doesn’t deserve to be completely destroyed but is getting confrontational. Whatever the case, discover how to defend yourself without having to hurt your opponent. Learn more self-defense tips and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://...
How to Stay Safe While Bouldering
December 09, 2022 08:00 - 4 minutes - 4.46 MBGet the training manual: https://www.survivalfitnessplan.com/emergency-roping-bouldering Love climbing but worried about getting injured? Don't be! Here’s how to stay safe while practicing your bouldering skills. Learn more bouldering techniques with ‘Emergency Roping and Bouldering’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/emergency-roping-bouldering
3 Reasons Your Kids Should Learn Parkour!
December 08, 2022 08:00 - 6 minutes - 5.85 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Do your kids practice parkour? They should! Check out this episode to learn why. Discover the best parkour techniques and training methods with ‘Essential Parkour Training’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Escape Zip Ties
December 07, 2022 08:00 - 4 minutes - 4.52 MBGet the training manual: https://www.survivalfitnessplan.com/evading-escaping-capture Do you know how to escape if restrained with zip ties? If not, tune in to learn how! Discover more escape and evasion techniques with ‘Evading and Escaping Capture’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/evading-escaping-capture
Self-Defense Against School Bullies
December 06, 2022 08:00 - 6 minutes - 5.72 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Do you or your kids get bullied at school or work? Discover exactly how I’d handle the situation in this episode. Learn more self-defense tips and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
How to Escape a Deserted Island
December 05, 2022 08:00 - 6 minutes - 5.81 MBGet the training manual: https://www.survivalfitnessplan.com/evasive-wilderness-survival-techniques What would you do if you were stranded on a deserted island? Discover what you need to escape alive in this episode! Learn more wilderness survival techniques with ‘Evasive Wilderness Survival Techniques’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/evasive-wilderness-survival-techniques
3 Simple Ways to Improve Your Mountain Biking Skills
December 02, 2022 08:00 - 4 minutes - 4.33 MBGet the training manual: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking Want to get better at mountain biking? Here are 3 easy tips to help you improve your MTB skills! Learn more about mountain biking training methods and techniques with ‘A Complete Introduction to Mountain Biking. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/complete-introduction-mountain-biking
The 3 Elements of Parkour Training
December 01, 2022 08:00 - 5 minutes - 4.8 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Parkour is much more than cool techniques. Discover the elements of parkour training in this episode. Get more parkour tips and training techniques with ‘Essential Parkour Training’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Escape a Rip Current
November 30, 2022 08:00 - 4 minutes - 4.56 MBGet the training manual: https://www.survivalfitnessplan.com/survival-swimming Getting caught in a rip current could cost you your life! Check out this episode to learn how to escape it. Learn more survival swimming techniques with ‘Survival Swimming’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/survival-swimming
3 Strategies of Self-Defense
November 29, 2022 08:00 - 3 minutes - 3.14 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook What would you do when faced with a violent situation? Here are my top 3 strategies for self-defense. Learn more self-defense strategies and techniques with ‘The Self-Defense Handbook’. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
How to Build a Waterproof Shelter in the Woods
November 28, 2022 08:00 - 3 minutes - 3.37 MBGet the training manual: https://www.survivalfitnessplan.com/evasive-wilderness-survival-techniques A good wilderness shelter should protect you from all elements. But how exactly do you get it waterproof? Check out this episode for my tips on how to build a waterproof shelter. Learn more wilderness survival techniques with ‘Evasive Wilderness Survival Techniques’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/evasive-wilder...
How Parkour Can Set You Free!
November 24, 2022 08:00 - 4 minutes - 4.39 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Parkour is much more than a fun way to stay in shape. It can set you free both literally and figuratively! Check out this episode to find out how. Learn more parkour training tips and techniques with ‘Essential Parkour Training’. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Survive a Riot
November 23, 2022 08:00 - 4 minutes - 3.91 MBGet the training manual: https://www.survivalfitnessplan.com/disaster-survival-handbook Would you know what to do if caught in a riot? Here are my top tips to survive one! Learn more ways to survive disaster scenarios with ‘The Disaster Survival Handbook’. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/disaster-survival-handbook
The Best Ways to Learn Self-Defense
November 22, 2022 08:00 - 6 minutes - 5.57 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook Want to start learning self-defense but don't know where to begin? Check out this episode to discover the best ways to get started. Learn more self-defense training methods and techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook
3 Easy Ways to Purify Water in the Wild
November 21, 2022 08:00 - 6 minutes - 5.74 MBGet the training manual: https://www.survivalfitnessplan.com/evasive-wilderness-survival-techniques Just because you find water in the wild doesn't mean it’s safe to drink. Here are three easy ways you can use to ensure the water you drink won’t make you sick. Learn more wilderness survival techniques with ‘Evasive Wilderness Survival Techniques’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/evasive-wilderness-survival-techn...
The 3 Basic Principles of Climbing
November 18, 2022 08:00 - 4 minutes - 4.4 MBGet the training manual: https://www.survivalfitnessplan.com/emergency-roping-bouldering Want to improve your climbing skills? Check out these 3 basic principles of climbing. Learn more climbing techniques with ‘Emergency Roping and Bouldering’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/emergency-roping-bouldering
How to Improve Your Parkour Skills
November 17, 2022 08:00 - 3 minutes - 3.52 MBGet the training manual: https://www.survivalfitnessplan.com/essential-parkour-training Loving your parkour training but stuck on how to progress? Check out this episode for my top tips on improving your parkour skills. Learn more parkour training tips and techniques with ‘Essential Parkour Training. Get it on a limited-time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/essential-parkour-training
How to Escape a Stampede
November 16, 2022 08:00 - 4 minutes - 4.26 MBGet the training manual: https://www.survivalfitnessplan.com/disaster-survival-handbook Herd animals are friendly… right? Not if they are on the run. Tune into this episode to discover how to stay alive if caught in a stampede! Learn how to stay alive in more scenarios with ‘The Disaster Survival Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/disaster-survival-handbook
The Best Stance for Self-Defense
November 15, 2022 08:00 - 5 minutes - 4.89 MBGet the training manual: https://www.survivalfitnessplan.com/self-defense-handbook What stance do you adopt when confronted on the street? Discover what you should do depending on the threat level. Learn more self-defense techniques with ‘The Self-Defense Handbook’. Get it on a limited time discount and with a bunch of FREE bonuses here: https://www.survivalfitnessplan.com/self-defense-handbook