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For today’s edition of Dear Mark, I’m answering four questions from readers. The first question is actually 5 questions, so it’s closer to 8 questions overall. Good deal. First, I answer 5 questions about exercise, jumping jacks, aerobic base building, and weighted hiking. Next, what’s my take on hunting? After that, I discuss a few different ways to approach pull-ups. And finally, what is my quick and dirty advice for those with type 1 diabetes trying to go Primal?

Let’s go:

Chad asked:

Very interesting read, lot to chew over with this one. As far as what I would like to see in future posts or books: what alternative exercises could you do for aerobic base-building efforts per Primal Endurance guidelines?

Is running in place better than jumping jacks? Does the elliptical have a place? How often is too often for hiking with a weight vest? And how much lower can you go under your 180-age before you need to worry about *not* getting an adequate training effect.

These could all be dedicated posts, as you mention. But I’ll do some quick rapid fire responses.

1. Literally any activity that keeps you under or at a heart rate of 180 minus age is building your aerobic base. The question is finding one that you enjoy doing, but not so much that you get carried away and turn it into an intense session. The real fun lies in doing nothing but “easy” movement and watching your aerobic threshold rise.
2. Jumping jacks are better than running in place. They’re enough to augment bone mass in both kids and adults. Jumping jacks really get short changed.
3. The elliptical has a place. I like it for high intensity intervals, rather than long, slow aerobic work. If your joints can’t handle the hard impacts of running or sprinting, ellipticals are a decent option.
4. Depends on the amount of weight in the vest, the grade of the climb, your experience hiking with weight. In my experience, the hardest part about rucking/hiking with weight has always been the downhill portion. That’s where the leg cramping sets in, especially if you’ve been going for miles or days. If you’re going with a nice 20-35 pounds, I’d say you could go as often as you would without a vest. That’s like carrying a toddler around—which many unfit people already do—only the weight is more evenly distributed and thus easier to bear.
5. It’s a long tail. There’s probably some area under the curve that would suggest time X heart rate equals workload. The point would be that you still get some amount of significant training from a four-hour hike at a heart rate significantly below your MAF. However, the training would not serve you necessarily as much if you were training for, say, an elite level marathon.

Brad Kearns has a great analogy he uses to talk about the effectiveness of low-low intensity movement. Imagine a cruise ship with 12 engines. Going 25 knots in the open sea, all 12 engines are going full blast. To putter around the harbor, it might only use 2 of those engines at half-speed—but those 2 engines are still being used, still being “trained.”

Patrick wondered:

At age 30 I just took my hunter safety course and am excited to begin my own hunting practice. I think a deep primal exploration of our hunting roots would help bridge the gap for many who haven’t considered our ancestral connection to hunting and the outdoors. Basically, it’s a meaty topic that I’d deerly like to hear Mark and the gang’s opinion on.

Check out this older post. I’ll try to get something more fresh up in the coming weeks or months.

Kerri requested:

I would love to see an article about alternate ways to do pull/ups

You’ve got pull-ups—palms facing forward. A little more lat-centric.

You’ve got chin-ups—palms facing behind you. A little more bicep-centric.

You’ve got neutral grip pull-ups—palms facing each other. Easier on the shoulders, good for people with poor shoulder flexibility.

You’ve got fingertip pull-ups—a training staple of climbers.

One of my favorite ways to do pull-ups (any kind) is with ladders. Start with 2 pull-ups. Wait 30 seconds. Do 3. Wait 30 seconds. Do 4. Wait 30 seconds. Start the ladder over again. Make sure each rep feels crisp; you don’t want to grind out the steps of the ladder. I’ve seen people who can maybe do 5-6 pull-ups in a row do three rounds of this ladder without much problem. This allows you to accumulate great volume, really grease the groove of the movement, get stronger, increase max reps, and reduce the risk of overtraining or straining. If 2-3-4 ladders are too easy, you can step it up to 3-4-5. Too hard? 1-2-3.

Suzanne said:

I would love more HIIT/primal tips for type 1 diabetics. Thanks Mark

Everything Primal applies, just more so.

Ditch gluten. And I mean all of it. Gluten-free diets have been shown to reduce T1D-related antibodies and lower gut inflammation in those with type 1 diabetes. If you’re young enough, you might even be able to halt and reverse the degeneration of your pancreatic beta cells and get off insulin altogether with a gluten-free diet, if this case report is anything to go on.

Vitamin D, strength training, micronutrient intake, and all the other pro-bone stuff become more critical, as people with type 1 diabetes already have an increased risk of low bone density.

Sleep is everything; impaired insulin sensitivity is a common T1D response to deranged circadian rhythms and inadequate sleep.

As for HIIT, less is more. Interval training has the tendency to raise blood sugar in people with type 1 diabetes. In one study, moderate cycling lowered blood glucose, while adding a quick 10-second all out sprint increased it. They even proposed using these 10-second sprints as alternative modifiers of blood glucose. Interesting stuff.

The bulk of your training should be strength training, lots of walking, and a ton of easy movement. Keep the intense sprints/HIIT for special occasions.

Oh, and consider going keto, or at least just low-carb. This should be a no-brainer, and many doctors are embracing it for their patients with type 1 diabetes, but you may have to push the issue with your doctor. Be sure to keep him or her in the loop.

That’s it for today, folks. Thanks for asking, thanks for reading, and thanks for chiming in below with your own input for today’s round of questions.

Take care.

The post Dear Mark: Exercise Rapid Fire, Hunting, Pull-ups, Type 1 Diabetes appeared first on Mark’s Daily Apple.

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

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.

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A lot of people come to the Primal Blueprint having felt lousy for many years. It might be because of excess weight, medical issues, or general lack of energy.

The point is, many of these folks have forgotten how to feel—let alone cultivate—basic physical pleasure in their lives. When you live with constant pain or fatigue, it can be hard to imagine the other side of the spectrum, and that’s okay. Just take action to move yourself there—each and every day.

In other words, take the time and effort to feel good again on a daily basis. Living Primally will do its work in easing the physiological issues, but it’s important to inject pleasure into your lifestyle (e.g. get a massage, take a better bath, relish really good food, feel the sun on your face, tune into the sensory elements of your day).

The idea here is to reorient your experience of your body. Find ways to feel good, and you’ll be motivated to live a life that supports pleasure as a dimension of full well-being.

For more on the pleasure principle, continue reading here.

The post Primal Challenge Point: Embrace the Pleasure Principle appeared first on Mark’s Daily Apple.

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

When Rochelle Basil tossed her running shoes to the back of the closet after a collegiate career that nearly broke her, she assumed it was for good. But years later, the marathon came calling, and she had to answer. After an injury ended her first training cycle, she hired a coach. He promptly told her she wasn’t to race her first marathon; she would do it as a workout. And work out she did, following his plan to the letter, and turning in a scorching time along the way.

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

Day 285 Of 360

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “1 x 10,″ it always refers to “Sets” x “Reps”.

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

When I was a kid, the old school hamster homes with the tubes and the hamster wheel were all the rage. Being neat freaks, my parents wouldn’t let my brother and I have one, but the idea of the hamster structure still made an impression.

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http://www.thealternativedaily.com/

Imagine you’re enjoying a stellar post-meal conversation with your spouse when you suddenly clutch your chest in agony. You silently curse yourself for gobbling down a huge ribeye steak and an overabundant side of truffle fries for dinner. That pain is acid reflux, and it can happen at the most embarrassing moments. Acid reflux happens […]

http://www.thealternativedaily.com/

The world’s greatest makeup and beauty enthusiasts know how important eyebrows are to your overall look, yet having the perfect eyebrows is hard — especially if you suffer from thin brows. Those who are blessed with thick eyebrows have the ability to shape them up as they please… but what about those of us that […]

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

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.

read more

https://www.girlsgonestrong.com/

Name: Stephanie Bauman
Age: 30
Location: Belpre, OH

What was your first thought when you learned about the Coaching & Training Women Academy and the Pre- & Postnatal Coaching Certification?
I had just found out I was pregnant. My first thought was that I wanted to be my first client and do this for myself so that I could teach and train other women. And I wanted to be the example and show that this program works, as long as you are working with a trainer who knows how to properly train you.

What do you do?
I’m a Fitness Specialist at my local hospital. I’m also a personal trainer at four different locations.

What else do you do?
It’s hard to figure out what I do when I’m not working. I feel like I’m always working — either working on work, or working on bettering myself. But I enjoy working out, running, snowboarding, mountain biking. I love to spend time with family. Here in May when I’m not working I will be raising my son!

Best compliment you’ve received lately:
That I’m an inspiration!

Most recent compliment you gave someone else:
That they are awesome! I think we need to remind people how truly awesome they are. We need to share more positivity around rather than all of the negativity!

Favorite way to treat yourself: 
Allowing myself to relax and be okay with it. I have a hard time just chilling, because I always feel like I have work to do, or work I should be doing. This industry is growing constantly and you can be learning all year round. So allowing myself time to just relax is always a nice treat for myself.

Favorite quote:  
It’s more of a motto that I came up with:

In order to win your life you must win the day. Win each day and you will win your life!

Three words that best describe you: 
Determined. Self-motivated. Hard worker.

Favorite book:
Mindset Manual By Cory Gregory

What inspires and motivates you?  
I remind myself to be happy, smile, love life, love my family, drink wine, exercise, have a great time, don’t have regrets. Just keep moving forward — life sucks at times, but we only have one life; make the best of it and don’t look back, only forward. One day, we will be in heaven, dancing and singing, no worries, no pain. Just gotta get through this and always look up. My dad (who passed away when I was 10) is looking down upon all of us, and one day I will get to see him again.

All of this motivates me each and every day to be the best version of me!

Describe a typical day in your life, from waking up to bedtime:
Most mornings, I wake up anywhere from 3 to 5:30 a.m. and get my workout in first thing. Then I have breakfast and it’s off to the hospital or to train. Each day is different for me and I can travel up to four different places in one day. In my spare time I’m usually creating programs or researching or eating.

What event or situation in your life lead you to enroll in the CPPC?
I believe I found out I was pregnant right before I heard about CPPC. I wanted to do it for myself, but also I train a lot of women and I want to stand out from the rest of the personal trainers and know exactly how to train women.

How would you describe your pre- and postnatal knowledge before taking CPPC?
I honestly didn’t have a lot of pre- and postnatal knowledge before taking CPPC.

I’d never actual trained anyone pre- or postnatal, so I had really no idea how to do so. This certification help me tremendously.

Why do you think learning the information that’s included in the CPPC is so important to your profession?
Most of my clients are women, and as women our bodies are so different than men. Knowing exactly how we should train is so important. I believe most trainers have no idea how women should be trained and they train them like they do men. But I firmly believe we need to be trained differently and accordingly to our bodies.

What’s been the best part about going through the CPPC?

The best part about going through CPPC was gaining confidence in training women: feeling more confident that I know exactly how they should be trained and what they need.

Now that you’re an official Certified Pre- & Postnatal Coach, what impact are you hoping to have?
I want to make a huge impact on women everywhere. I want to be the trainer they come to because I can get them exactly where they need to be.

What effect has your new Certification had on your business so far?
My current female clients have opened up more about their pregnancies and any issues they might have, whereas before they didn’t share that information with me. Now I’m able to help them with issues they are experiencing, so we are progressing further along. I’ve been able to reach out to other women to help them with any questions.

With this new certification my business will continue to grow no doubt about it! I am able to reach more women and I’m the only one in this area that specializes in pre- and postnatal. I can just see it continuing the grow throughout the years.

How has your thinking about pre- and postnatal care changed since completing the CPPC?
It has changed completely. Since I really didn’t know much about pre- and postnatal before the certification, I can know feel confident and train more and more women.

What would you say to someone who’s on the fence about enrolling?
If you work with women as a personal trainer then there is no doubt you need this. It’s so important to know how to train women. Like the book says when you work with women they will either have had a baby, currently pregnant or going to get pregnant. You need to know exactly how to work with them through all the stages of their life.

If you want to make an impact on women’s lives than you need to enroll and invest in yourself first then invest in your clients!

You can connect with Stephanie on Facebook, Instagram, Twitter and YouTube.

The post CPPC Spotlight: Stephanie Bauman appeared first on Girls Gone Strong.