Opening

“Welcome back to Just Ruck It. I’m your host, Lindsay.

Right now, in Alaska’s Katmai National Park, they’re doing something called Fat Bear Week — a bracket-style showdown to crown the bear that’s bulked up the most before winter hibernation. These bears are in survival mode: eating everything they can find, packing on fat, doing the work now so they can coast later when food’s gone. 

I love that image. It’s a wild reminder that sometimes growth — physical, mental, emotional — requires preparation and persistence before the hard stretch hits. That’s exactly the season we’re entering.

Because while the bears bulk, we humans have a different challenge: maintaining momentum when motivation fades. Summer gave us long days, sunshine, outdoor events, and natural calls to move. But now? Fall’s creeping in — darkness earlier, rains getting colder, the holidays looming with all their temptations: pumpkin pie, peppermint lattes, Halloween candy still on the table.

Without a goal, it’s easy to slip into what I call ‘hibernation mode’ — surviving the season, not thriving through it. But with a goal? Something to orient toward when the “I don’t wannas” come crashing in — that’s how you keep yourself active, focused, and strong.

So today we’re talking about goal setting: not just the why, but the how. How to pick goals that stick, how to use your ruck as your tool, and how to stay accountable when every comfy distraction is vying for your attention.

Like those bears bulking up for winter, we’ll do the work now so we can roll into January saying, ‘I didn’t just survive — I showed up, I grew.’

Section 2: Why Goals Matter

“When you don’t have a goal, it’s way too easy to drift. The season changes, the days get shorter, and suddenly we’re letting comfort win — skipping workouts, pushing things off, telling ourselves we’ll start again in January. But starting over every time the season shifts is exhausting.

That’s why goals matter. They give you direction when motivation isn’t there. They’re like a trail marker when you’re deep in the woods and not sure which way to go. When you’re tired, or bored, or just in that space of ‘I don’t wanna,’ a goal is what pulls you forward anyway.

And goals don’t have to be huge. It’s not about climbing Everest or rucking 100 miles in a month — unless that’s what fires you up. The power is in setting something that matters enough to you that it keeps you moving when it would be easier to stop.

For me, I’ve got two big goals to anchor this season:

·       First, I want to bag at least one or two more mountains before December 31st.

·       Second, I want redemption on the 20-mile Letchworth route I didn’t finish in August.

On paper, those might not look massive. But here’s the thing: the prep and planning behind them is a lot. Training, scheduling, making sure I’m ready — it all builds discipline and keeps me accountable. And whether I’m rucking in the rain, sneaking in miles before work, or just shouldering my pack on a gray day, those goals are what remind me why I’m out there.

But here’s another layer I’ve learned from being part of the Great Range Athlete program: it’s not just about the big goals. Our team also sets monthly micro-goals. Something specific, short-term, and often very personal. It might be a daily goal, like hitting 1,000 feet of elevation on an incline treadmill, or something more restorative, like tai chi every morning at sunrise.

Last month, mine wasn’t flashy — it was simply to go to all my annual physicals and actually follow through on my doctors’ advice. And honestly? That was harder than any treadmill climb. But I stuck with it because I had accountability.

And that accountability matters. In our group, if you miss your goal, you have to film yourself doing the Macarena with dumbbells and share it as your ‘penalty.’ It’s funny, it’s humbling, and it keeps you honest. Finding that community — people who celebrate your wins and call you out with humor when you slip — makes the goals stick.

So for me, it’s those two big anchors — the mountains and Letchworth — paired with small, focused monthly goals and the support of a team. That’s the formula that keeps me moving forward when every excuse says to stop.

Because at the end of the year, I don’t want to say, ‘I almost did that.’ I want to say, ‘I showed up, and I got it done.’ That’s what goals do. They keep you moving toward something bigger than today’s excuses.”

Section 3 – Using Your Ruck as a Tool

“A ruck isn’t just for carrying weight on your back. It’s one of the most versatile training tools you’ll ever own. You can use it to build endurance, yes, but also to push your strength, your grit, and even your creativity.

My Great Range Athlete team just finished what our coach calls the ‘Dismal Wilderness Challenge.’ It’s a team competition where each group goes head-to-head in a brutal ruck workout. And this wasn’t just about logging miles. It was about putting that ruck to work in every way possible.

I almost didn’t even start. I’d been battling a stomach bug all weekend, and honestly, my body wanted nothing more than to curl up near the porcelain gods and sip Pedialyte. But my team was fired up, gunning to be the best. And I wasn’t going to be the one who tapped out. So I strapped on a lighter ruck and went after it. Turns out, I wasn’t the only one fighting off a green face — another team had their own warrior battling the aftermath of some questionable gas station dining. Misery shared across the field, but we all showed up.

Here’s what the workout looked like:

·       Front Carry Mile – instead of wearing it, we held the ruck in front of us for a mile. My arms and core were on fire before halfway.

·       Burpee Rucks – full burpees with the ruck on your back. Trust me, they’ll make you question your life choices real quick.

·       Normal Rucking – steady pace with the pack on your back, heart pounding but legs driving.

·       Strength Circuit – presses, lunges, push-ups, more burpees. Using the ruck as your dumbbell, barbell, and sandbag all rolled into one.

·       Speed Ruck to the Finish – all-out push, pack digging in, lungs screaming, legs burning.

That was just one challenge. But it reminded me how many different ways you can use a single ruck:

·       Farmers carries at your side.

·       Bear-hug carries against your chest.

·       Overhead holds and carries for shoulders and arms.

·       Step-ups on a bench or hill repeats for legs.

·       Core twists, sit-ups, or planks with the ruck.

One pack. Endless possibilities.

And the best part? It doesn’t matter if you’re carrying 10 pounds or 40. The ruck adapts to you. On strong days, go heavy and grind it out. On rough days, go lighter and just keep moving. Either way, you’re training your body and your mind to handle weight in more than one dimension.

That’s the beauty of rucking. It’s not one-dimensional. It’s endurance, it’s strength, and it’s grit — all in a single pack.”

Section 4 – Staying Accountable

“Setting goals is one thing. Sticking with them? That’s the hard part. This is where accountability makes all the difference.

If you’ve got a team and a trainer — great. Lean on them. My Great Range Athlete crew pushes me harder than I’d ever push myself alone. We’re a little nuts, but in a good way. There’s something about knowing your team is counting on you that keeps you from skipping out when the excuses pile up. And when you’re competing in challenges or suffering through a workout together, the misery feels lighter because you’re sharing it.

But if you don’t have a team, no problem. You can still hold yourself accountable in simple ways:

·       Checklists — Write down your weekly goals and check them off. The act of crossing it out feels good and keeps you honest.

·       Calendars — Mark your training days in advance. When it’s already on the calendar, it feels less optional.

·       Smart devices or apps — Set reminders, track mileage, or use a rucking challenge app to log progress. Even your phone buzzing with a nudge can be the thing that gets you moving.

And here’s the truth — accountability doesn’t have to be complicated. It just has to exist. Whether it’s a team that makes you do the Macarena with dumbbells when you miss a goal, or a sticky note on your fridge reminding you to move, it’s about finding the thing that keeps you showing up.

Because when the days get darker, colder, and busier, accountability is the thread that ties your goals to your actions.”

Closing + October Challenge

“So here’s where I’m leaving you today — with a challenge. Because talking about goals doesn’t mean anything unless you actually set them.

This October, I want you to do three things:

1.   Pick one big goal — something you’ll chase between now and the end of the year. It could be finishing a mileage challenge, signing up for a race, bagging a mountain, or just staying consistent through the holidays.

2.   Pick one micro-goal — something specific just for October. Maybe it’s adding ruck squats twice a week. Maybe it’s walking three mornings before work. Maybe it’s something outside the pack, like stretching before bed or cutting back on soda.

3.   Set your stakes — what happens if you fail, and what happens if you succeed? Give yourself a penalty that stings just enough to keep you honest. Maybe it’s recording yourself doing burpees in a chicken suit, or buying your friend coffee for a week. And balance it with a reward that feels worth the effort — a new piece of gear, a trail day you’ve been putting off, or just guilt-free pizza night.

Write it down. Share it with someone. Better yet, send it to me — I’d love to hear your goals and help keep you accountable too. You can find me on Instagram or Facebook @JustRuckingIt, or join me on JustRuckIt.Substack.com for more articles, accountability check-ins, and a little cheerleader follow-up.

Because this season is full of distractions. But with one big goal, one micro-goal, and a little accountability, you’ll hit January already strong.

Thanks for tuning in to Just Ruck It. And remember — Life is Rucking Wonderful — …and if you fail, hey — at least the Macarena with dumbbells burns calories.”