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No doubt, 2016 will go down in the books as one mammoth year for Mark’s Daily Apple. We went through an entire site redesign, a.k.a. MDA 3.0.—informed by your ideas last winter—and loaded it with a host of new resources.

As we close out this year, I’ll have plenty of announcements for what’s coming down the pipeline in 2017. I’ll also take a look back at the best of 2016—as I see it. What have we learned, what have we accomplished, and how has the health and wellness world changed in the span of twelve months?

For now, as I sit down to my New Year’s planning, I want to bring your thoughts to bear—your wish list for article topics, site resources, and all things Primal. And, let’s just throw in a contest for good measure….

This blog from the very start has been a community effort, and I can’t imagine it any other way. Reader feedback throughout the years has propelled everything from what I write about and how the site functions to what products I create and what Primal events we’ve put together. Now’s your chance to make your mark on what’s to come for Mark’s Daily Apple in 2017!

One note before we get going… I know folks have experienced continuing issues with the forum since the site upgrade, and I appreciate the feedback that’s come in. It’s been a frustrating knot to untangle the last several weeks, but I want you to know I consider the forum a centerpiece of Mark’s Daily Apple and the Primal Blueprint community. Getting the forum back to full capacity is a top priority for me and my staff. We’re working on it as I speak. Thanks for your patience on this, gang, and hang tight!

So, all this said, let’s get cracking on taking Mark’s Daily Apple to a new level in the New Year! Without further ado…

The Contest

“What do you want me to write about?” I take ideas and inspiration from you, MDA readers, every week. Today I’m handing you the mike and asking what you’d like to see me research and write about in 2017.

In the comments section below, tell me one topic you’d like to see covered, or one question you’d like to see answered, the title of one blog post that just has to be written this year, or one resource you’d like to see added to our site or weekly newsletter.

No idea is too small or big.

A winner will be chosen at random. Supporting others’ ideas (+1) is allowed (and encouraged), but only the idea comments will be counted for drawing purposes.

The Prizes

• A 3-pack of my brand new PRIMAL KITCHEN™ Ranch Dressing
• A 12-Pack of our new PRIMAL KITCHEN™ Chocolate Hazelnut Bars
• A 12-Pack of our popular PRIMAL KITCHEN™ Coconut Cashew Bars
• 1 bottle of PRIMAL KITCHEN™ Extra Virgin Avocado Oil

The Deadline

Midnight (PST), Friday 12/9/16!

Who is Eligible

Everyone. I’ll ship these items anywhere in the world.

Thanks in advance to everyone who offers an idea. I’ll see what I can do to give you what you want in 2017! In the meantime, Grok on!

The post Dear Readers: What Do You Want from Mark’s Daily Apple in 2017? appeared first on Mark’s Daily Apple.

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From Apartment Therapy → This Is Your State’s Favorite Cooking Show

<p><a href=’http://www.thekitchn.com/do-you-know-your-states-favorite-cooking-show-239212′><strong>READ MORE »</strong></a></p>

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Some of us are safe cooks. We like to stick close to home and don’t vary much from tried-and-true recipes. Others like to wander far and wide, exploring and experimenting and discovering new flavors, textures, and combinations.

These cookbooks are for that adventurous cook on your list. The one who likes to peer into the mysterious pot bubbling away on the back of the stove, spoon in hand, ready to taste something totally new — and delicious.

<p><a href=’http://www.thekitchn.com/6-travel-inspired-cookbooks-for-the-adventurous-cook-kitchn-holiday-gift-guide-2016-238880′><strong>READ MORE »</strong></a></p>

Originally posted at: http://www.nerdfitness.com/

This workout was created by Nerd Fitness Team Member and Master of the Fitness Universe, Jim Bathurst. 

With zombie skeletons pounding at your door, you know what really makes me feel safe? Redundancy! If the wall doesn’t hold, the creatures have to go through metal bars. After that, another line of defense. And then another.

And you know what really makes me stick to my workouts? Redundancy. Multiple lines of defense against my own excuses:

Oh, you know what, it’s just too cold to go walk or drive to the gym… “NO PROBLEM,” I tell myself, I can do the workout right here!

Oh, but I don’t have the right equipment, I probably need to skip it today… “NO PROBLEM,” all I need is my own bodyweight, and a backpack filled with something heavy!

Oh, but the exercises at home aren’t right. They’re [too easy or too hard]… NO PROBLEM, here are some backup exercises if I need a variation.

Today we give you the Winter is Coming Workout. In case of emergency, break the glass and do this workout instead of skipping the day entirely.

Do Season 1 to warm up, and then complete any season 3x through for your workout. If you are really ready to defend Westeros, try “binging” every season, doing the whole thing straight through. 

You ready?

Bum bum bah dah bum bum bah dah bum bum bah dah dah

Warning: If you don’t want to see spoilers, don’t do that seasons workout!

Season 1 (Warm Up): Don’t lose your head, we’re just getting started.

Complete the warm up 3x through. While we would love to see you do this workout outside, we understand if you’re more inclined to Dornish weather and would rather just do this inside.

Are you ready?

Night’s Watch pledge – Reverse lunge/spiderman stretch

In honor of the Night’s Watch, take a step back, kneel down and bow forward. The lower you bow (think about getting your elbow to your ankle!), the deeper the stretch. Alternate 5 times per side.

Hand of the King – Arm circles and hand stretch

With a new Hand of the King, it’s time to get those upper body muscle warmed up. Swing your arms forward 10 times, then backwards 10 times, then stretch out the hands back and forth 5x a piece.

Dothraki horses – high knees

Trot through the Dothraki Sea  and warm up your lower body. With your hands at your hips, alternately lift your knees up as high as you can. Aim to get the legs parallel with the ground. Control and lightness on the feet are more important than height! (Think quick, graceful horse, not a lumbering giant!) Alternate 10 times per leg

Ned head circles – head/neck circles

Too much? If we’ve somehow ruined something for you, then you didn’t read the intro paragraphs! Gently and slowly roll your head one direction for 5 reps, then the other direction for 5 reps.

Baby dragons flying – jumping jacks

Dragons! Finally! Nevermind we’ll have to wait a million more episodes until they do something cool. Act like a baby dragon who can’t fly by doing 10 jumping jacks.

The Season 1 Warm Up Recap – 3x through!

Pay tribute to Jon Arryn – reverse lunge and bow – (alternate x5/side)

Hand of the King – arm circles (x10 each way) and hand stretches (alternate x5/side)

Dothraki horses – high knees – (alternate x10/side)

Ned head circles – head/neck circles – (x5 each way)

Baby dragons flying – jumping jacks – (x10)

Warning: Season 2 spoilers ahead.

Season 2 – Workout – War of the Five Kings – Get ready for battle!

Survive Season 1? Onto Season 2, where we get absolutely every character fighting for the Iron Throne! The exercises are as follows:

Balon Greyjoy boat rows – One arm rows

Grab that backpack or weight and make like you’re rowing a boat. Take a step and lean forward slightly with a good back position, and rest the non-working hand on your leg for support. Pull the weight up to your chest and then lower back down. Build up those Gendry muscles! 10 reps per side.

Robb Stark pushes ahead – push ups

These can be done on the feet, the knees, on an elevated surface, or whatever tortuous push up variation you prefer. Keep the elbows tucked in slightly. As Robb had a tough struggle, make these push ups tough! 5 reps total.

Joffrey sits on the Iron Throne – wall sit or horse stance

You know it’s gotta be uncomfortable sitting on a chair made of pointy swords, and this exercise isn’t going to feel much better. If you’re inside your castle, get your back against a wall and sit down until your thighs are parallel with the ground. If you’re outside, make like Khal and get into your best horse stance – getting your feet wider than shoulder width and squatting down until your thighs are again parallel with the ground. Hold 30 seconds.

Battle of Blackwater – diagonal chops

Who doesn’t love a good fight scene! The biggest one of the series so far finds us at Blackwater Bay. Make like Tyrion and get to chopping! Grab your weight and lift it up and high to the side, then bring it diagonally across your body to your feet. Alternate 10 reps per side.

Valar Burpees – All men (and women) must do burpees

What better way to end Season 2, than an exercise that makes you wish you were on Arya’s list? Squat down, step or kick your legs out, and lower yourself to the ground (or do a push up). Get your feet back underneath you and jump up! 10 reps total.

The Season 2 Recap – 3x through

Balon Greyjoy boat rows – one arm rows – (x10/side)

Robb Stark pushed ahead – push up (any tough variation) – (x5)

Joffrey sits on the Iron Throne – wall sit or horse stance – (30 seconds)

Battle of Blackwater – diagonal chops – (alternate x10/side)

Valar Burpees – burpees – (x10)

Warning: More spoilers ahead.

Season 3 and 4 – Workout – Get in shape for your next wedding

Onto Season 3 and 4! More deaths. More spoilers. More reasons to elope.

Unsullied marching – fast feet

Make like a quick army and move your feet! Keep your hands by your side and rapidly move your feet up and down off the ground. Control and lightness of the feet are more important than speed!  Go for 30 seconds.

Jaime Lannister one arm swings – backpack/dumbbell swings

Grab your weight with one hand and swing it up to about shoulder height. Be sure to drive this movement from the hips and legs, rather than just lifting with your arm. 10 reps per side.

Wildlings attack the wall – wall walks or inch worms

If you’re outside for this one, get creative with your “wall” if you need to, using a sturdy tree or even a fence. Start at the top of a push up and walk your feet back and up the wall as you walk your hands back. Go only as far as you can control! If the wall walks are as unbelievable to you as GoT, then work inch worms instead: stand up, then reach down to your feet, walk your hands out to push up position, then walk them back to complete a rep. 5 reps total.

Flying out the Moon door – jumping jacks

Perhaps the only person you really want to see take a step out the Moon door is Lord Robin, in any case we’ll make like we’re flying again with some more jumping jacks. 10 reps total.

Mountain vs Viper – mountain climbers

Don’t start celebrating! We’re not done yet! Get yourself into the top of a push up and bring one knee up underneath you. In rapid fire succession, hop and switch feet. Alternate 20 reps per side.

The Season Recap – 3x through

Unsullied marching – fast feet – (30 seconds)

Jaime Lannister one arm swings – backpack/dumbbell swings – (x10/side)

Wildlings attack the wall – wall walks or inch worms – (x5)

Flying out the Moon door – jumping jacks – (x10)

Mountain vs Viper – mountain climbers – (alternate x20/side)

Warning: You guessed it, more spoilers ahead.

Season 5 and 6 – Workout – Get in shape for your next bbq

The most recent two seasons and the hits keep on coming.

Shooting arrows into Mance – Archer/Renegade Rows

Get yourself into a push up position with the weight under one side. Row the weight to your chest as you turn your upper body (like an archer pulling back a bowstring). Complete 10 reps one arm, then switch for 10 reps on the other arm.

Sansa and Theon jump to freedom – jumping squats (optional: off a castle)

Get your feet shoulder width apart and squat down as low as you can, then jump up in the air as high as you can. Look to land safely and in control, unlike those crazy Winterfell kids. 10 reps total.

Lyanna Mormont bear crawls

“And though she be but little, she is fierce.” Lyanna was the breakaway star of Season 6. For this exercise we are going to get on our hands and feet and crawl around like a bear. Go for 30 seconds.

Jon Snow Dead Man Planks

He’s back! Get set on the ground in a front plank position on your forearms. Keep your core and butt tight, and body in a straight line as you support your own weight. Go for 30 seconds. If this sounds too easy, try 30 seconds per side in a side plank instead. Afterwards, rise! (Just don’t take an entire season to do it)

Hodor wall sits

Too soon? Ok, let’s skip this one.

Rickon Stark Lateral Lunges

Take a lunge to one side, then take a lunge to the other side. Just move absolutely any direction other than directly forward. Please man, come on. You are driving me crazy. I’m yelling at my TV like I’m watching football. Alternate 5 reps per side.

The Season Recap (3x through):

Shooting arrows into Mance – archer/renegade Rows – (non alternating x10/side)

Sansa and Theon jump to freedom – jumping squats – (x10)

Lyanna Mormont bear crawls – (30 seconds)

Jon Snow Dead Man Planks – (30 seconds in front plank, or 30 seconds/side side plank)

Hodor wall sits – wall sit or horse stance for 30 seconds and cry.

Rickon Stark Lateral Lunges – (alternate x 5/side)

Defend the Wall, Defend the Westeros

Winter is coming. For some, it’s already here.

If we’re not prepared, we’ll be overrun by white walkers sloth and over-indulgence.

Hopefully these workouts help you feel more prepared than literally any character in Game of Thrones, ever. Except maybe Podrick. That guy’s the man.

What else do you struggle with in winter? Look out for more “Winter is Coming.”

-Jim

###

Photo: Brian Rinkler: Lego Throne

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This time of year, it feels like it’s our duty to squeeze winter squash into every corner of our diet, whether it’s on pizza, in salad, or even in dessert. Here’s the best way to get your fill of squash with your pasta: Turn it into a decadent sauce, rich with cream and kissed with nutmeg.

May I introduce you to butternut squash Alfredo?

<p><a href=’http://www.thekitchn.com/recipe-butternut-squash-fettucine-alfredo-238127′><strong>READ MORE »</strong></a></p>

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What to get a new mom? What about her kids you don’t know super well? If you don’t have kids of your own, this person (and her tiny human) can be especially hard to shop for. (Can 6-month-olds use a whisk? Do they even eat food?)

If you’re shopping for a new mom and her little one, instead of spiraling out of control, pick up anything on this list! Of course, you’ll have to lie and say it’s from Santa, but you’ll know who really picked it out.

<p><a href=’http://www.thekitchn.com/10-gifts-for-new-moms-and-their-kids-kitchn-holiday-gift-guide-2016-238163′><strong>READ MORE »</strong></a></p>

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(Image credit: Hayley Kessner)

From Apartment Therapy → The Best Ways to Store The Dishes You (Almost) Never Use

<p><a href=’http://www.thekitchn.com/the-best-places-to-store-dishes-you-rarely-use-239211′><strong>READ MORE »</strong></a></p>

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This cookie is pretty much the epitome of what a Dorie Greenspan cookie is: steeped in expert technique, enhanced with a bit of French baking wisdom, and full of all the whimsy and wonder baking can offer. Because at first this may seem like a pretty old-school coconut macaroon, with the eggs, coconut, and sugar, but the technique makes them unique. The dough for these cookies takes a turn on the stove for a stunning result: Cookies that have a tender, chewy core and crackling, crispy crust.

<p><a href=’http://www.thekitchn.com/recipe-dorie-greenspans-coconut-patties-238120′><strong>READ MORE »</strong></a></p>

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(Image credit: Love and Olive Oil)

Around the holidays, you can really go out all out with your baked goods. Want to add extra frosting to those sugar cookies? Do it. Got a little heavy-handed with the sprinkles? That’s totally fine. Snuck a little bourbon into your brownies? Excellent idea.

<p><a href=’http://www.thekitchn.com/yes-you-should-spike-your-brownies-with-bourbon-239282′><strong>READ MORE »</strong></a></p>

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‘Tis the season to bake cookies, which means ’tis also the season to take stock of your baking supplies. How old is that box of baking soda anyway, and will it still work? Do you have a full set of dry cups, or has one of them mysteriously wandered off? (If you are me, it hasn’t wandered off, but has been put to use as a dog-food scooper.)

Of course the essential tool for baking cookies is a cookie sheet (and we would argue that the best cookie sheet is actually a half-sheet pan). If it’s looking dinged and dented, mottled with stains and a far cry from its former shiny self, you may be tempted to throw it out and get a new one.

Don’t! Or rather — do get a new baking sheet for your cookies, but don’t throw that battered and blackened one out. Here’s why.

<p><a href=’http://www.thekitchn.com/3-reasons-you-probably-shouldnt-throw-out-your-old-baking-sheets-238151′><strong>READ MORE »</strong></a></p>