Author: Matt

Recovery Is Training Too

Fuel isn’t just for training — it’s for thinking, building, and recovering.

Athletes already know this truth: you don’t get stronger in the gym, you get stronger in recovery. Stress plus rest equals growth. Skip the rest, and all you get is breakdown.

In cybersecurity, it’s easy to forget this lesson. After long nights, incident responses, or big migrations, teams often jump straight into the next job. But recovery isn’t a luxury, it’s the bridge between surviving and improving. Without it, you just accumulate fatigue disguised as progress.

The Cost of Skipping Recovery

Burnout: tired minds make risky calls.
Missed lessons: incidents get fixed, but are never studied.
Fragility: systems stay brittle when they’re never given a chance to adapt.

Building Real Recovery

  • Post-incident reviews. Treat them like an athlete breaking down game tape, where the real learning happens.
  • Plan real downtime. Make sure everyone gets real rest after major efforts. Feeling worn out doesn’t show you care more; it’s a sign you need to pause.
  • Iterative improvement. Apply what you learned before running the next drill. Reflection without action is just rest, not improvement.

Fuel and Recovery: The Overlooked Half

Physical recovery doesn’t stop at rest. It’s also about what you put in your body.
Meal prep isn’t about looking good; it’s about making sure you can keep going. Drinking enough water, eating real food, and keeping your energy steady (and your blood levels in check) all week isn’t about following a trend. It’s about having the strength to do your job well.

You can’t think clearly or respond quickly if your system’s running on fumes. Whether you’re training or troubleshooting, energy is uptime.

A rule I’ve used for years: “We eat well today for optimal performance tomorrow.” That mindset changes how you plan your day, not just for food, but for everything else as well. Every decision contributes to tomorrow’s success.

When you build those habits, you stop depending on motivation to show up. Discipline becomes your safety net.

The Mindset Connection

In martial arts, you learn to reset between rounds. In strength training, deload weeks are built in by design. Cybersecurity should be no different. We don’t just patch systems; we maintain the people running them.

Recovery isn’t the end of work, it’s part of the work.

It’s where resilience grows.

Forty Point Two

3, 2, 1 get some!

Five weeks ago, I pulled a 41.3-second 250 meter row. Today, I hit 40.2. Just over a second faster.

Most wouldn’t notice the difference, but if you’ve ever chased improvement in anything, lifting, rowing, writing, or career-related, you know what that second really means.

It’s not one test. It’s everything between the test and the retest.

Early mornings. Late nights. Lifting after focusing on a screen all day, securing cloud configs, writing incident reports, and drafting security policies. Endless meetings, collaborating with stakeholders, or staying disciplined enough to meal prep when convenience is whispering your name.

The first test showed where I was. The weeks that followed demonstrated what I was willing to do to get a little bit better every day.

That one second didn’t come from luck. It came from honesty. From taking stock of where my form slipped when fatigue hit, where breathing got shallow, where my leg drive gave too early, and where comfort started whispering, “Hey man, you’ve done enough.”

It came from the same place real growth always hides: the re-tests, not the first runs. Every domain follows the same law: test, learn, refine, retest. That’s how systems harden. That’s how people do, too.

The next time you test something, whether it’s a lift, a sprint, IAM permissions, or a personal limit, remember this: progress rarely looks dramatic as it happens. It might seem minor, but the one second I cut over five weeks shows the value of steady effort. Others might have said, “Hey man, that 41.3 is pretty damn good for a man your age.” For me, that will never be enough.

What “the science” says:

  • Power output was 673 Watts
  • VO2 Max is 68.5 ml/kg/min
  • Faster than 95% of male rowers your age
  • 89% faster than all male rowers

No matter what, 41.3 → 40.2 is proof that attention to detail and small improvements over time are earned, never issued, and that’s the real story.

Strength & Resilience: Why Chaos Is the Real Teacher

henry rollins matt shannon cloud security
The Iron Never Lies — Henry Rollins

High-intensity training is humbling. Fatigue strips away polish and shows where your skills really break down. As the old saying goes, “the iron never lies,” and neither does the clock. Chaos reveals the gaps.

We like to think we’re smooth and calm under pressure, until that pressure arrives. The same principle applies whether you’re under a heavy barbell, in the final round of a sparring session, or defending a network: stress exposes your true level of expertise.

In a breach, system failure, or when your team runs on caffeine and instinct, you see what you practiced well and where things collapse.

Here’s why training under ideal conditions often lets us down, and why we must look beyond comfort:

How to Train for Chaos
* Red-team drills. Simulate unexpected, worst-case attacks, not the ones you anticipate.
* Tabletop exercises. Practice response under a running clock; short timeframes sharpen decisions.
* Fatigue training. Follow the playbook while tired, short-staffed, or distracted because reality won’t wait or be kind.

Training in perfect conditions makes you comfortable, but it doesn’t make you stronger. You build real resilience when things get tough and you keep going anyway. Always strive to step out of your comfort zone.

The goal isn’t perfection but adapting to exposure, building composure, and staying focused when plans collapse.

The Martial Parallel

Sparring isn’t about perfect technique; it’s about applying skills under unpredictable pressure. You rarely win every round, but you improve because chaos clarifies. If you win every round, find new partners! Progress demands resistance.

In cybersecurity, the same holds true. Incidents are sparring. They test you, which can be painful, but they can also be educational. You learn to breathe, recognize patterns more quickly, react decisively, and stay calm when alarms go off.

Real strength isn’t proven in stillness; it’s proven in motion.
Resilience is forged where control slips away.

Overreach Is the Enemy of Resilience

yalta imperial over reach

History shows that the biggest threats to national security, safety, and sovereignty usually come from within. Empires, and leaders, often fail not because they are weak, but because they try to do too much, too quickly, and often end up heading in the wrong direction.

The Yalta Conference in February 1945 brought together Churchill, Roosevelt, and Stalin in an alliance of necessity. Few in the 1930s could have imagined democratic America and Britain siding with Stalin’s Soviet Union; yet necessity led to a partnership with lasting consequences.

The alliance beat Nazi Germany, but it also allowed the Soviet Union to spread into Eastern Europe, which led to the Cold War. The key takeaway: short-term use of power without considering long-term impact can resolve immediate issues but create new, lasting problems.

The same risks are present in cloud security today. Trying to do too much still undermines resilience.

Why Overreach Happens

Overreach is a common trap. If having some power is good, it’s easy to think that having more is better. In cybersecurity, this often happens because of:

  • Fear of falling behind leads teams to adopt new tools without a clear strategy.
  • Vendor pressure, with marketing insisting, “If you don’t have this, you’re insecure.”
  • Internal signaling, where having numerous tools initially appears impressive, but problems soon emerge.

Historical Lessons: The Cost of Overreach

Germany in WWII: Too Much, Too Fast

Germany under Hitler is a classic example of overreach. In 1941, the Nazis invaded the Soviet Union. Initially, their advance was rapid, and they gained significant territory. However, German forces became overstretched, supplies dwindled, winter conditions set in, and the supply lines became unmanageable. What appeared to be a demonstration of power ultimately contributed to their downfall.

Lesson: Expansion without capacity undermines itself.

Japan: Provoking Too Many Enemies

Japan’s decision to attack Pearl Harbor in 1941 reflected a similar flaw. In pursuit of empire across Asia, Japan provoked a much larger adversary: the United States. Instead of consolidating its position, this overreach led to a conflict Japan could not sustain. Lesson: Overreaching creates adversaries you can’t manage.

The Allies: Yalta’s Unintended Consequences

Even the victors faced challenges. The Yalta alliance was necessary at the time, but also carried significant risk. By permitting the Soviet Union to expand into Eastern Europe, the Allies set the stage for forty years of Cold War tension, arms races, and indirect conflicts. Gaining power in one region led to new risks elsewhere.

Lesson: Gains made without foresight can create future vulnerabilities.

The Cost of Overreach in Cloud Security

The same dynamics play out in modern cybersecurity:

  • Integration gaps: When you have too many tools, it’s like an army spread too thin—there are weak spots attackers can find.
  • Alert fatigue: More dashboards overwhelm teams, dulling response rather than sharpening it.
  • Diluted focus: Chasing new tools causes basics (IAM, logging, patching) to be neglected.

The main takeaway is that the paradox is that spending more and adding complexity often reduces resilience rather than strengthening it.

The Better Path: Discipline and Restraint

History points to a better approach. Resilience isn’t about growing without limits. It comes from balance, self-control, and getting the basics right.

For nations, that means understanding the limits of alliances and occupations. For cloud teams, it means:

  • Focusing on fewer, stronger tools that integrate smoothly.
  • Start by mastering the basics: IAM policies, patching cycles, logging, and monitoring. These may not be exciting, but they are essential.
  • Resisting the urge to sprawl. Don’t buy tools or add features for the sake of appearances. Invest only where it truly adds resilience.

Closing Parallel

Yalta reminds us that even the strongest powers can make bargains that carry unintended consequences. Overreach may appear to be a sign of strength in the moment, but it often sows the seeds of weakness for the future.

In cloud security, the same is true. More tools don’t equal more safety. Complexity can backfire. Overreach creates vulnerabilities. The key lesson: resilience means mastering the essentials and exercising discipline, not doing more for the sake of it. This is as true in geopolitics as it is in cybersecurity.

Where have you seen overreach undermine resilience in your organization?

Want to dive deeper into the history and strategy behind these lessons? Here are some recommended reads:

  • The Origins of The Second World War, by A.J.P. Taylor
  • Depression, War, and Cold War: Studies in Political Economy, by Robert Higgs
  • Churchill, Hitler, and “The Unnecessary War”: How Britain Lost Its Empire and the West Lost the World, by Patrick J. Buchanan
  • The New Dealers’ War: Franklin D. Roosevelt and the War Within World War II, by Thomas Fleming
  • The War That Ended Peace: The Road to 1914, by Margaret MacMillan
  • Paris 1919: Six Months That Changed the World, by Margaret MacMillan

Progress Isn’t Linear, in Martial Arts or Cybersecurity

Progress isn’t linear. Martial artists learn this the hard way. One day you nail a three punch combo finished with a clavicle crushing elbow; the next, you stumble over the same movement combination you were hitting regularly just a couple days before. Some weeks, you level up quickly, while others days you’ll hit stumbling blocks. Always approach your wins and losses with the same humility.

Cybersecurity follows the same rhythm. Just as martial artists face setbacks, security professionals experience their own ups and downs. You patch systems, close vulnerabilities, and tighten configurations. Then a new zero-day vulnerability emerges, or an audit reveals previously unaddressed blind spots. It feels like sliding backward.

musashi

That slide isn’t a failure, it’s where progress truly forms.

The Myth of Linear Progress

We often imagine progress as, although slow, always moving upward. Reality is less predictable.

  1. Perfection Bias
    We assume improvement should always feel smooth. However, mastery, in both martial arts and cybersecurity, is a jagged path. The dips are where the depth develops.
  2. The Comparison Trap
    We see others’ highlight reels, the black belt breaking boards, or the company posting its “zero vulnerabilities” report, and mistake it for constant progress. Behind every clean result lies a mess of mistakes, patches, and failed tests.
  3. Forgetting That Setbacks Build Strength
    Regression often signals deeper adaptation in progress. In training, it’s when you refine mechanics. In security, it’s when you reinforce foundations.

Why Steps Back Matter

Plateaus and regressions aren’t detours; they’re checkpoints. They test persistence. Anyone can stay motivated when everything goes as planned; resilience forms when it doesn’t.

They reveal gaps in fundamentals. A failed pen test or misconfigured IAM or conditional access policy highlights what needs real attention. They build humility and precision. Overconfidence blinds; setbacks sharpen focus.

On the mats and in the SOC, mastery isn’t about avoiding mistakes, it’s about learning faster from them.

The Cybersecurity Parallel

You don’t know what you don’t know so every incident teaches you something you didn’t know you needed to learn. Every vulnerability scan reveals details you may have overlooked. It isn’t failure. It’s your system adapting, like a martial artist’s mind & body.

A martial artist doesn’t quit after a rough sparring session. They analyze what went wrong, refine their techniques, and return smarter & stronger. Security teams should do the same. A missed vulnerability isn’t a defeat; it’s a mirror. It can show you where your technique slipped & where to tighten your counter-offensive skills.

From the Mats to the Data Center

Both disciplines thrive on discipline, reflection, and repitition:

Training drills = Routine audits. Each repetition builds muscle memory for fighters and for security teams.

Pad work and shadow boxing = Playbooks and runbooks. Practicing in controlled settings builds confidence under pressure.

Sparring = Incident Response sims. You can’t simulate chaos perfectly, but you can train to be calm, and respond correctly, in chaos. That’s why you just keep training and doing reps over and over because each time your partner responds differently but you’re learning to respond with the correct technique every time.

Every repetition, every submission attempt, every punch, every kick, or incident response builds competence and confidence. Every CVE update, OWASP update or vulnerability scan creates visibility and awareness.

The Real Skill of a Black Belt: The Ability to Adapt and Overcome

In martial arts, the belt color doesn’t make you untouchable; it signifies you’ve learned and adapted more than others. In cybersecurity, it’s the same. The strongest organizations aren’t flawless; they’re mobile, agile and when necessary, hostile.

Adaptation beats perfection. Reflection beats reaction. Resilience beats your comfort zone. So the next time your scan lights up with new vulnerabilities or your red team exposes a blind spot, don’t get discouraged. It’s just another training session.

Final Thought

Progress, whether in close range combat or in your code, isn’t about avoiding setbacks. It’s about showing up again after them. The real win isn’t being unbreakable, it’s being unshakable.

Keep patching. Keep learning. Keep moving. Progress isn’t linear, but staying adaptive always drives you forward. Or, as it was once famously said, “Be water my friend.”

Cloud Security and Meal Prep: The Routine That Saves You When It Counts

Whether you’re a cloud engineer, a school IT lead, or just someone juggling a lot of responsibilities, you know routines matter. Here’s how a few simple habits, both in the kitchen and in the cloud, can make all the difference when things get hectic.

Meal prep can feel like a grind: chopping, portioning, stacking containers into neat rows. Yet when a demanding week hits, that fridge full of ready-made meals is your quiet victory. It’s proof that routine pays off when pressure arrives.

Vulnerability scanning and patching works similarly. It’s repetitive, rarely celebrated, and usually annoying. But consistency is what saves you during mission-critical moments, when vulnerabilities surface or threat actors strike.

The Problem with Patching

Patching never ends. There’s always another round of updates, another CVE, another “critical” bulletin. The challenge isn’t just time, it’s motivation.

  • It’s endless. You finish one cycle only to start another.
  • It’s invisible. No one notices the breach that never happened.
  • It’s easy to delay. “We’ll patch later” often becomes “we wish we had.”

In cloud environments, the pace is faster. Systems scale dynamically, microservices update constantly, and the attack surface grows by the minute. Skipping one patch cycle is like skipping a week of prep: you won’t feel it right away, but the fallout is inevitable.

The Solution: Treat It Like Meal Prep

The way through is rhythm and habit, small, consistent actions that compound into resilience.

  • Automate Where Possible
    Just like batch cooking, automation saves time and reduces errors. Use tools like AWS Systems Manager Patch Manager, Azure Update Management, or Google Cloud OS Config to deploy updates automatically across fleets. Automate notifications and reporting as well, so visibility remains high without incurring manual overhead.

Pro tip: If you’re new to automation, start small by piloting auto-patching in a test environment before rolling it out everywhere.

  • Schedule Cycles and Stick to Them
    Create predictable patch windows: weekly for endpoints, monthly for servers, rolling updates for cloud workloads. Align these cycles with CI/CD pipelines to ensure updates integrate seamlessly with development. Repetition builds trust in the process and limits downtime surprises.
  • Make It a Habit
    The goal isn’t to be a hero, but to be consistent. Prep your meals each week, patch your systems on schedule, and review your process every month. Eventually, these steps just become part of your routine.

The Payoff: Prepared Beats Panicked

When a zero-day hits, the teams that patch regularly move smoothly through the chaos. Their systems are up to date, their dependencies are tracked, and their processes are tested. The rest scramble for emergency fixes while downtime bleeds into dollars.

Routine patching does more than fix vulnerabilities. It helps you stay calm when things get stressful. This steady discipline keeps your operations running smoothly, even when others are scrambling.

Final Thoughts

Security, like nutrition, doesn’t come from sudden bursts of inspiration. It comes from doing the same things regularly. The calm, controlled and protected environment you want later depends on the boring discipline you practice now.

Stay consistent, use automation thoughtfully, and patch your systems the way you meal prep: always ahead of time. This is how you keep both your systems and your peace of mind when things get tough.

Discipline Over Flash: 30 Strict Pull-Ups for Time

Most workouts have a loophole. If you know how to do them, you can kip and be done in less than a minute. Most dudes who do “pull-ups” cheat the range of motion like it’s a professional sport by never fully extending at the bottom, and/OR do NOT get their chins over the bar. But, every now and then, rules will strip everything away and reveal the raw truth.

That’s the point of this challenge: 30 strict pull-ups for time.

The rules are simple but tough:

  • Must be done in sets of 5 or 10 only. No singles, no doubles, and no kipping (this time).
  • NO half a$$ Pete Hegseth or RKF, Jr. reps.
  • Full extension at the bottom. Elbows locked out every time.
  • Chin over the bar at the top. No “almost” reps. No, “I was so close that time.”
  • Discipline over ego.

My time? Watch and see.

But the question you might be asking is, “Why Does This Even Matter?”

This is more than a physical test; it’s a mindset test, like the pressure faced in cybersecurity, leadership, or life.

Here’s what the workout teaches:

  1. Constraints Make You Stronger
    Without the rule of “5 or more reps per set,” you’d see people game the system: 30 singles, done easily, no challenge. But rules force focus. They push you past your comfort zone and into real growth.

Cloud security works on the same principle as the pull-up challenge: doing things the hard, correct way leads to lasting results. In cloud security, if you make permissions too loose or skip essential controls, it seems easier—just like doing easier pull-ups. But real security comes from applying restrictions such as least privilege, multi-factor authentication, and segmentation. These are to security what strict form is to strength: they are challenging but essential for durability.

2. Form Is Discipline
Locking out every rep is about integrity. Cutting corners in training leads to cutting corners under stress.

Cyber pros know the drill: if you skip patch cycles, code reviews, or alerts, you won’t suddenly excel in a crisis—you will perform only as well as your training prepared you. The point is: in emergencies, people don’t ‘rise to the occasion’; they revert to their standard preparedness.

3. Speed Comes From Structure
Strict pull-ups in just over 2 minutes require planning: strict adherence to set sizes, rest, and when to push or hold back.

Incident response follows the same principle: structured speed is essential. Success comes from following practiced processes, not from last-minute effort.

4. Resilience Beats Flash
Nobody remembers the person who did 20 kipping pull-ups that looked good on Instagram but didn’t count in this instance. The athletes who succeed in the gym or in life are those who can perform strict reps under pressure, year after year.

Resilience isn’t glamorous. It’s strict adherence to form and standards. Reps stacked and basics drilled.

Closing Thoughts

Thirty strict pull-ups for time really isn’t about the number. It’s about the mindset: constraints, no ego, and the discipline not to go again sooner than you can complete at least another set of 5, along with persistence under pressure.

The lessons extend beyond workouts. Whether you’re securing cloud environments, writing policies, or leading teams, following real constraints, practicing discipline, and building resilience are as vital as adhering to strict form in your pull-ups when required.

Constraints can make you sharper. Discipline makes you stronger. Resilience makes you unbreakable.

Persistence Beats Perfection

Chasing perfection can be tempting. It makes us believe that if we get everything exactly right, like following a flawless training plan or a perfect patch cycle, we’ll be safe from risks or mistakes. But perfection is fragile. One mistake or setback, and it falls apart. That’s when persistence matters most.

Persistence, on the other hand, is unbreakable and endures where perfection falters.

Anyone who’s trained in martial arts or strength sports knows some days you set PRs, some days you don’t. Some days you win; other days, you learn. The outcome of a single session doesn’t matter; what counts is that you keep showing up.

Cybersecurity runs on the same principle. Rather than expecting flawless results, it relies on the daily commitment, running scans, monitoring logs, and applying updates, which builds resilience over time.

Why Perfection Fails

  • Unrealistic expectations: Nobody patches everything at once. Expecting to do so leads to burnout.
  • Procrastination: Waiting until you can do it “perfectly” means it never gets done.
  • Fragility: Perfection breaks under stress; persistence adapts.

Why Persistence Wins

  • Consistency compounds. One small patch today, another tomorrow, adds up to systemic strength.
  • Resilience under pressure. When incidents occur, teams that have developed daily habits respond more quickly.
  • Adaptability. Persistence isn’t rigid; it bends, adjusts, and continues forward.

The Martial Arts Parallel

Martial artists don’t achieve mastery through perfection. They drill basics until instinctive, spar, fail, and adapt. Each session is about persistence; the discipline of returning to the mat, working on strikes, footwork, counter-wrestling, etc, etc.

Cybersecurity professionals must do the same. Drill, repeat, refine, and drill some more. That way, when the attacks come, your persistence in training wins the day.

Closing Thought:
Persistence, not perfection, is the key to success. Perfection is unattainable, persistence ensures progress, and tangible results.