JRE #1262 – Pat McNamara

This podcast dives into the world of Pat McNamara, a 22-year veteran of the US Army’s special operations units, who now trains individuals in tactical marksmanship and combat strength. The conversation touches on a wide range of topics, from McNamara’s extensive military experiences to his philosophies on fitness, training, and overcoming challenges. Provocative themes emerge surrounding the importance of physical and mental resilience, the pursuit of self-improvement, and the enduring power of human spirit in the face of adversity.

1. Pat McNamara’s Military Career and Injuries:

   • McNamara recounts his 22-year military career, highlighting his service in various special operations units.
   • He details the numerous injuries he sustained throughout his service, including reconstructive surgeries and broken bones.
   • McNamara emphasizes the wear and tear on the “combat chassis” of special operations personnel.
   • His experiences underscore the physical and psychological challenges faced by those who serve in high-risk environments.

2. Age and Fitness:

   • McNamara challenges the misconception that age limits physical potential, arguing that a man’s peak fitness is often around 44 or 45.
   • He emphasizes the importance of smart training and recovery, acknowledging that overworking is detrimental, but under-recovery can be even more damaging.
   • His insights encourage a mindset of continuous self-improvement and a focus on functional fitness beyond traditional gym routines.
   • The discussion highlights the value of experience and understanding one’s body as a key factor in maintaining fitness over time.

3. Combat Strength Training:

   • McNamara developed Combat Strength Training (CST) as a functional fitness system tailored to individuals with demanding lifestyles.
   • He emphasizes the use of readily available objects like cinder blocks, tires, and even walls as training tools.
   • CST emphasizes real-world applications, focusing on movements that mimic everyday tasks and demanding physical scenarios.
   • McNamara’s approach highlights the importance of building resilience and strength beyond traditional gym workouts.

4. The Importance of the Transverse Plane:

   • McNamara advocates for a focus on the transverse plane of motion, which he believes is essential for developing core strength, functional movement, and practical applications.
   • He criticizes the overemphasis on sagittal plane exercises in traditional gym workouts, arguing that they often neglect vital muscle groups and functional movements.
   • He encourages individuals to engage in exercises that challenge their core and build real-world strength through movements like Turkish get-ups and farmer’s walks.
   • McNamara’s approach highlights the importance of integrating functional movements into fitness routines, emphasizing the importance of strength in everyday life.

5. The Four Reasons to Exercise:

   • McNamara outlines his four core reasons for pursuing fitness: self-preservation and longevity, the ability to save one’s own life, the ability to save someone else’s life, and the ability to “kick somebody’s ass.”
   • He emphasizes that fitness is not just about aesthetics but about building a functional body capable of handling real-world demands.
   • His perspective encourages a mindset of self-reliance and the potential to contribute to the well-being of others.
   • The discussion highlights the intrinsic value of fitness as a tool for empowerment and a means to make a difference.

6. Overcoming Setbacks and Finding Purpose:

   • McNamara shares his personal journey of overcoming depression, a challenging relationship, and a job loss, emphasizing the importance of resilience and finding a new path.
   • He advocates for actively seeking out new challenges and opportunities, even in the face of setbacks.
   • McNamara emphasizes the importance of finding meaning and purpose in life, suggesting that a strong sense of purpose fuels personal growth and self-motivation.
   • His story serves as an inspiring example of how individuals can overcome adversity and redefine their lives.

7. The Power of Social Media for Inspiration and Connection:

   • McNamara highlights the positive aspects of social media, recognizing its potential to connect people, share knowledge, and provide inspiration.
   • He encourages using social media platforms to curate positive content, highlighting individuals who are achieving their goals and promoting healthy lifestyles.
   • McNamara emphasizes the power of witnessing others overcome challenges and achieve greatness, serving as a catalyst for personal growth.
   • The discussion underscores the role of social media as a tool for positive change and a source of inspiration.

8. The Importance of Awareness and Physical Preparedness:

   • McNamara expresses concern over the decline of awareness and physical preparedness in modern society, highlighting the risks of complacency.
   • He encourages individuals to be mindful of their surroundings and to maintain a level of physical fitness that allows them to respond effectively to unexpected situations.
   • McNamara emphasizes the importance of staying alert and maintaining physical capabilities, emphasizing the need for self-reliance in a potentially unpredictable world.
   • His perspective encourages a proactive approach to safety and self-protection, promoting a mindset of preparedness and resilience.

9. Building a Business and Navigating Challenges:

   • McNamara recounts the challenges he faced in building his business, TMACs, highlighting the importance of resilience, adaptability, and a willingness to learn from setbacks.
   • He emphasizes the value of perseverance and a belief in one’s own abilities, even when facing obstacles.
   • McNamara’s experiences underscore the challenges and rewards of entrepreneurship, demonstrating the power of vision and determination in achieving success.
   • The discussion highlights the importance of embracing challenges and learning from mistakes as essential components of growth and success.

10. The Importance of Diet and Recovery:

    • McNamara emphasizes the crucial role of diet in maintaining fitness and supporting overall well-being.
    • He encourages individuals to focus on whole, unprocessed foods and to avoid processed, packaged products.
    • McNamara’s diet philosophy emphasizes a balance of healthy foods and the importance of listening to one’s body’s cues.
    • His insights highlight the interconnectedness of diet, exercise, and overall health, emphasizing the need for a holistic approach to well-being.

11. The Value of Hobbies and Balance:

    • McNamara emphasizes the importance of pursuing hobbies and maintaining a balance between physical exertion and relaxation.
    • He shares his own diverse range of hobbies, including drawing, birdwatching, golfing, playing music, and wilderness backpacking.
    • McNamara’s approach underscores the importance of a fulfilling personal life as a complement to a physically demanding lifestyle.
    • His insights suggest that embracing a broad range of interests contributes to overall well-being and promotes a sense of fulfillment.

12. The Importance of Purpose and Meaning in Retirement:

    • McNamara addresses the challenges faced by veterans transitioning to civilian life, particularly the difficulty of finding purpose and a sense of belonging.
    • He emphasizes the importance of seeking out opportunities that provide meaning, self-fulfillment, and a sense of contributing to something larger than oneself.
    • McNamara advocates for finding a new path that aligns with one’s values and passions, fostering a sense of purpose and motivation.
    • His insights highlight the importance of embracing a new chapter in life with a renewed sense of direction and meaning.

13. The Importance of Connection and Community:

    • McNamara emphasizes the significance of connecting with others, building communities, and fostering a sense of belonging.
    • He highlights the importance of human interaction and shared experiences as essential components of a fulfilling life.
    • McNamara underscores the value of finding supportive communities where individuals can share their experiences, learn from each other, and contribute to something larger than themselves.
    • The discussion encourages individuals to seek out connections and communities that enrich their lives and provide a sense of belonging.

5 Memorable Quotes from the Podcast:

1. “The fittest of a man’s age is around like 44 or 45. That’s when you could be on the top of your game.”
2. “There is no such thing as overwork, but there is a such thing as under recovery.”
3. “I didn’t go home last night and smoke about your crack and dream of shit up. I mean, there’s I’ve I’ve done a lot of freaking research, a lot of there’s a lot of time and effort going into this.”
4. “You gotta keep the blaze alive.”
5. “You’re a human being you can think you can adjust and there’s so much inspiration.”