http://www.thealternativedaily.com/

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Want to run your own Primal Kitchen Restaurant? Submit your info here. If you’re a match, you’ll get access to an exclusive informational webinar on September 8th.

Research of the Week

A 30% ketone diet improves rats’ cognitive and physical performance.

Calcium intake has a protective relationship with colorectal cancer risk.

More evidence that fidgeting (feet) is good for your health (when sitting).

Broccoli sprouts alleviate anxiety and depression in animals.

Intermediate HDL levels may be better for longevity than too low or too high.

African runners have greater resistance to fatigue during general activity than European runners.

Non-celiac gluten sensitivity exists (again).

New Primal Blueprint Podcasts

Episode 131: Dr. Gary E. Foresman, MD: Host Elle Russ hangs out with Dr. Foresman, a Primal doc with extensive experience treating thyroid and other disorders using modern diagnostics, traditional wisdom, and cutting edge lifestyle modification. If you have any interest in thyroid health, this podcast is a can’t-miss.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

• 8 Confidence-Building Exercises for Primal Success
• 7 Habits of Highly Successful Primal Endurance Athletes

Interesting Blog Posts

Why is nutrition science so messy?

Using machine learning and 18 months of data, a developer discovered that sleep has the greatest impact on his bodyweight.

New tech will enable researchers to monitor biomarkers in real-time, rather than rely on misleading snapshots.

Want to know if type 2 diabetes is in your future?

Media, Schmedia

The man who gold medaled in the javelin used Youtube clips to train.

A fairy tale comes to life.

“Usain has never run a mile.”

Alarming new data indicates that the nation’s love testers need recalibration and that millions of requests that Dad “launch me into the deep end with a 360 spin” will go unfulfilled.

Everything Else

Golden rice sure is pretty, but it’s been a bit of a dud when it comes to fixing vitamin A deficiency.

Support The Sioux Chef, a new restaurant based on Native American cuisine, if only for the perfect name.

The FDA wants to make poop harder. To buy and sell, that is.

Within ten years, prospective parents will be able to quantify (and respond to) the genetic destiny of their unborn child.

CRISPR might be used to eliminate pesticide use.

How the fastest men from the last 120 years measure up to each other. And how the fastest men from every country today measure up.

The greatest centenarian athlete is Frenchman Robert Marchand, a 104 year-old cyclist.

Should kids be playing augmented reality games?

Panda Express to unveil chorks.

A real life TriCorder for real-time human biometrics may be coming.

Move over, Tim Ferriss.

Recipe Corner

• Smoked paprika coconut chips. The paprika is smoked, not the coconut.
• Decadent Paleo Ramen Burger from Spice Cave. Ramen can’t be Paleo, right? Think again.

Time Capsule

One year ago (Aug 21 – Aug 27)

• How to Create a String of Success – Keep the train rolling.
• Introducing Don’t Just Sit There! – My excellent collaboration with Katy Bowman.

Comment of the Week

Don’t just do something; sit there.

– Exactly, Walter.

https://www.girlsgonestrong.com/

Name:   Nancy Newell
Age: 22
Location: Hudson, MA

What does being a Girl Gone Strong mean to you?
To me, being a Girl Gone Strong means two things:

1. It means that you have a purpose-driven focus to achieve daily success.
2. It means that your our energy and enthusiasm vitalize everyone around you.

GGS represents a vast and growing group of powerful women. Women who are breaking through shackles, placed on them by media, society, and self-limiting thoughts.

How were you introduced to strength training, and how long have you been training?
I spent most of my childhood in the freezing cold Tug Hill Plateau in Upstate NY. Living here made me love the outdoors, and it’s where I spent most of my time hiking, playing sports, and snowmobiling. Having always been active, I was introduced to strength training sophomore year of college (2012) by my good friend, Ryan Brenan, who is currently Graduate Assistance at my alma mater SUNY Cortland.

What does your typical workout look like?
My training varies depending on what phase of training I’m doing. Currently, my amazing coach Tony Bonvehcio—a fellow CSP Strength Coach—has me in a hypertrophy phase of death! Today, for example, I performed the following:

Back Squat 1×8@115, 1×6@135, 4×8@160
Front Squat 4×8@120
1-arm, 1-Leg KB RDL From Floor 4×8
Landmines 4×8

Favorite Lift:
SQUAT. My biggest weakness when I first started lifting was the back squat. I had a hard time figuring out how all of these moving parts should flow. Over the years I have strived to make my weakness my strengths, and my strengths stronger.

Most memorable PR:
This bad boy!

Top 5 songs on your training playlist:

1. Volbeat “I only wanna be with you”
2. Volbeat “Fallen”
3. Volbeat “Still Counting”
4. Volbeat “Bliss”
5. Volbeat “Lola Montez”

* I kinda like volbeat

Top 3 things you must have with you at the gym or in your gym bag:

1. Glacier Ice Gatorade
2. Gangster Wraps
3. Chalk

Do you prefer to train alone or with others? Why?
Other humans, for sure! The environment during CSP staff lift is contagious and pushes me to demolish every training session. One thing I have learned is that you are a product of your environment—and the environment at CSP is a strong one!

Best compliment you’ve received lately:
I Recently attend a wedding shower held at Lisa Lewis ‘s humble abode. One of the women who attended missed the story of how we all know each other (through CSP). She walked up to Lisa and whispered, “Why do all of these women here have jacked arms?!”

Most recent compliment you gave someone else:
My younger sister is in the Air Force and is stationed in Germany. I do not get to talk to her nearly enough, and a few days ago I finally got the chance. Her attitude and character have positively changed immensely since we were younger. Over Skype, I told her to “keep it up sis, you’re crushing life.”

Favorite meal
Thanks to my godparents, my favorite meal by far is the mouth-watering, sizzling steak at the 101 Pub in Ridgefield Park, NJ.

Favorite way to treat yourself:
Anytime I get to spend a day with my friend at the beach, throwing a football.

Favorite quote:
“Things turn out best for the people who make the best of the way things turn out.” — John Wooden

Favorite book:
Legacy – 15 Lessons on Leadership by James Kerr

What inspires and motivates you?
It sounds so simple, but just being truly happy every day. Growing up, I witnessed family members and friends who struggled and were never happy about anything. They constantly complained about their career paths and personal lives, and had more than one excuse as to why they were stagnant. At a very young age I learned from them, and I made it my daily mission to find ways to spark excitement, happiness, and personal growth not only in my own life, but in the lives of others around me.

What do you do?
I am a Strength and Conditioning Coach at Cressey Sports Performance. I help people over come their fears, personal boundaries, and surpass their goals in an epic fashion. I use my high energy, creativity, and passion to guide people towards achieving daily success.

What else do you do?
Brazilian Ji jitsu, cooking, hiking, powerlifting.

Describe a typical day in your life, from waking up to bedtime:
6am – wake up
620 – Fuel the machine Breakfast!
640 – 930am: Reading, writing, personal growth *knowledge gains
10 – 12pm: Lifting things up and putting them down *YESS
12 – 7pm: CSP
7 – 9pm: Ji Jitsu
9 30pm : Arrive Home /Heat up meal prepped food
10pm: Sleep
Repeat

Your next training goal:
Hit 315-pound deadlift

What are you most grateful for?
I am most grateful for the CSP staff. They are some of the smartest, inspiring, down-to-earth people you will ever met. They make every day at CSP a great one.

What life accomplishment are you most proud of?
My proudest accomplishments to date are being the first in my family to graduate from college and being the first female and youngest strength coach at CSP.

What is your biggest challenge and how are you addressing it?
Public Speaking is my biggest challenge. Just like anything you want to get better at you have to do it more often. I am addressing it by getting in front of people and speaking about topics I want to know more about. I then will have my friends and colleagues listen to the material and send honest feedback.

What is your role at CSP?
My role at CSP involves many different avenues such as:

• Assessing/programing individual athletes
• Coaching
• Youth Camps (CSP Foundations)
• Mentee
• Public Speaking
• Sparking excitement and happiness
• Making people smile and while crushing PR’s

When did you start working there?
I started working at CSP the day after I finished my last final on December 18^th. I was thrown into the gauntlet of peak off-season baseball, and it was amazing!

How did you get the job?
I crushed my internship at CSP during the summer of 2015 and created raging fans. I worked my tail off each day to be an effective coach who talked less when it came to coaching and started sentences with people’s names. I went back to SUNY Cortland after the internship. Pete called me six weeks later, and the rest is history.

What do you love most about your work with CSP, and in the fitness industry in general?
That’s a hard question. I can’t really narrow it down to one, but these two are for sure it:

• The CSP Family! The culture at CSP is like no other. All of us help one another to be the best coach, athlete, and genuine person we can be and in result we create a community of people who flourish.
• Not being the smartest person in the room. The coaching staff is filled with some of the brightest coaches who not only have decades of experience over me but also bring something unique to the table that I can grow and learn from each and every day.

Of the things you’ve learned while working at CSP, what has been your most valuable lesson?
My most valuable lessons while working at CSP have not been about how to program, assess individuals, or performing technical arm care drills, but rather the importance of showing up. CSP is filled with countless hard-working athletes who spend a vast amount of time at CSP especially during their off-season. As soon as in-season hit I distinctly remember we held a staff meeting and organized who was attending what games and what was the best avenue to reach out to the athletes show them how much we cared. It seems so small however; I cannot explain to you how excited our athletes are to see us at their games and how much it means to them. Small gestures speak volumes.

We’ve heard that you’re “single-handedly changing the gym culture at CSP.” What are you doing?
I am doing the little things and doing them well.

Community: I am introducing new athletes to current athletes to spark new friendships and inside jokes. Along with creating an army of Newell Crew women who see obstacles as opportunities and enjoy the occasional gossip session discussing our latest love/hate relationships with our training.

Being Mama Nance: Over the past month or so “Mama Nance” has started to become my identity at CSP. It may be because I am the only female coach on the floor combined with my unique personality that creates an enjoyable but hard working atmosphere where gains are made on the daily. This role on the training floor has sparked an up rise in athletes wanting to just talk about “life”. In result, I have been known to assign homework assignments to help athletes think, explore, and problem solve.

Individualization: Each person that walks through those doors at CSP has a different story, goal, and personality. I love creating personalized interactions with each person I come into contact with. For example, I always give Brett the word of the week, I ask Tom about his breakfast every day, I always have an intense random stare down with Ryan. It’s weird I know, but it creates smiles and smiles create happiness and happiness is what I stand for!

Three words that best describe you:
Highly energetic, industrious, and loyal.

What’s the coolest “side effect” you’ve noticed from strength training?
The coolest “side effects” from training are the vast number of amazing humans I have met and the positive memorable experiences we have created, on and off the training floor.

How has lifting weights changed your life?
Strength training has taught me countless essential life lessons I use every day. For example:

Consistency is the key to success. Whatever it may be that you want to accomplish, it can be done by making time each and every day to become better towards your desired craft.

Having a coach/mentor is a must. In college, I would see many students performing the same exercises every single day. Four years down the road nothing had changed for them because they had no reliable guidance. Having a mentor is great, it keeps you honest, and your ceiling is only as high as you make it.

I love having a coach because it takes me outside my comfort zone, I have someone to talk to, and I get results by staying focused and setting daily goals.

What do you want to say to other women who might be nervous to start strength training?
I usually don’t say much at all. Rather, I ask a series of questions and listen for the answers. These, or similar questions, encourage critical thinking and help uncover next steps:

• What type of exercise do you currently do?
• How long have you been doing this for?
• Have you achieved the results you wanted from it? If not, how do you think you could get to where you want to be?
• What would be the benefits of trying something new?
• Are there any situations while working out that made you feel uncomfortable? If so, why?
• Why do you want to work with me, and how do you believe I can help you achieve your desired goals?

Answering these questions helps you actively think about your current situation and how you can improve it or make changes.

Feeling inspired?

If you are inspired by Nancy, read on to learn more about—and join!—our community of strong, supportive women…

The post GGS Spotlight: Nancy Newell appeared first on Girls Gone Strong.

Originally Posted At: https://breakingmuscle.com/feed/rss

“Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly.

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Originally Posted At: https://breakingmuscle.com/feed/rss

Many athletic women have a pull-up on their training bucket list. Pull-ups are more difficult for women as they generally have more muscle mass on their lower body in proportion to their upper body and thus more weight to lift. However, with the correct progression exercises and dedication, all women who have a healthy BMI are capable of performing a pull-up.

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On mornings when a bowl of oatmeal is what your body craves, this hearty and comforting Primal breakfast cereal is exactly what you need. Coconut flakes, almonds, pecans, and the milk of your choice are blended into a creamy, oatmeal-like cereal that’s sweetened with a single Medjool date and topped with fresh berries.

Make Primal oatmeal in the morning, or the night before. Serve it hot, or cold. Personalize your bowl by using different types of nuts and non-dairy milks, sweetening with pure maple syrup instead of a Medjool date, and adding more flavor and nutrients with add-ins like butter, cinnamon, Primal Fuel, powdered gelatin or chia seeds. However you do it, “oatmeal” doesn’t get any tastier than this.

Serving: 2

Time in the Kitchen: 10 minutes (plus, time to soak the nuts, if desired)

Ingredients

• ¼ cup unsweetened coconut flakes (16 g)
• ¼ cup raw almonds, preferably soaked (1.25 oz/37 g)
• ¼ cup raw pecans, preferably soaked (1 oz/25 g)
• ½ cup coconut milk, nut milk or cow’s milk (120 ml)
• 1 pitted medjool date, soaked for 10 minutes in hot water
• Pinch of salt

Optional Add-ins

• Fresh berries
• Butter
• Syrup (instead of the medjool date)
• Cinnamon
• 1 tablespoon Primal Fuel*
• 1 tablespoon powdered beef or pork gelatin*
• 1 tablespoon chia seeds*

*If adding Primal Fuel, gelatin, or chia seeds, pour an additional ¼ cup or more of milk into the bowl of finished cereal, then stir in the Primal Fuel, powdered gelatin and/or chia seeds.

Instructions

In a high-powered blender, chop the coconut flakes and nuts until finely ground.

Add the milk, date and a pinch of salt. Blend until thick and smooth.

Pour into serving bowls. Add more of your favorite milk, if desired, plus additional add-ins. Serve hot or cold.

Originally Posted At: https://breakingmuscle.com/feed/rss

Music is like a legal drug for athletes.

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