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Getting enough sleep is one of the most important things we can do for our health, and optimizing your sleep temperature can have a major impact on the quality of your rest. In this episode of Revolution Health Radio, I talk with Tara Youngblood about the science of temperature regulation as a means of improving your sleep.
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Situation #1: A client you’ve been training gets pregnant. She asks you what this means for her strength training program. What do you say?
Situation #2: A new client wants to start strength training with you… but she’s pregnant. What do you do?
If you’ve ever found yourself in one of these situations, you’ve probably already wondered about strength training during pregnancy.
And if you haven’t come across scenarios like these yet, it’s likely that you will, eventually. More than 85 percent of women will have children at some point in their lives. That means that among your female clients, almost 9 out of 10 will either become pregnant, are pregnant, or are postpartum.
In other words, pregnant and postpartum clients aren’t a niche market. Most of your female clients will go through pregnancy at some point.
If you’re uncertain about how to train pregnant women — especially if your focus is strength training — you’re definitely not alone. It can be tricky to get real, reliable information.
In fact, while pregnancy has been studied extensively, there isn’t much research that provides specific information about strength training during pregnancy.
As a result, if you’re a health and fitness professional who works with pre- and postnatal women, you might be unsure of what to do.
You might wonder:
We’ll also show you how to create a safe and effective pregnancy strength training program.
At Girls Gone Strong, we sometimes use the terms resistance training and strength training interchangeably.
In technical terms, resistance training is any type of training in which the muscles work against some form of resistance. While resistance training is the most common form of training for building strength, the goal may not always (or only) be to get stronger.
Resistance training is also useful for building muscle mass, losing body fat, improving certain aspects of physical performance, or rehabilitating an injury. Resistance can be created by a variety of tools and strategies such as barbells and plates, dumbbells, kettlebells, sandbags, medicine balls, bands, suspension straps, and even bodyweight working against gravity.
In those same technical terms, strength training on the other hand often refers specifically to training to increase strength.
The short answer is that it depends (as do so many things in life).
If you’re unsure about what type of exercise is appropriate for pregnant and postnatal women, imagine how your client feels! For many women, pregnancy is a time filled with change and uncertainty. Plus, there’s no shortage of misinformation and flat out myths circulating about pregnancy and fitness.
In our experience, while there are some women who might overdo things when exercising during pregnancy, common misconceptions about pregnancy and strength training lead many women to be overly cautious during pregnancy — sometimes to the point of avoiding exercise altogether.
(On the other hand, this same type of misinformation — combined with pressure to get their “pre-baby bodies back” — means some women are overly relaxed about post-pregnancy strength training and jump back into intense exercise too soon after giving birth.)
Common advice pregnant women receive (sometimes from well-meaning people in their lives, sometimes from their own doctor) often sounds like this:
The trouble is, that advice is not always accurate or helpful.
Several organizations considered trusted authorities on this subject offer evidence-based guidelines and address the nuances typically not acknowledged by blanket advice.
Based on the most recent review of the literature and based on the quality of the evidence available, the Society of Obstetricians and Gynaecologists of Canada’s (SOGC) and the Canadian Society for Exercise Physiology (CSEP)’s new jointly issued guidelines advise that all pregnant women who have clearance from their physician and who have no contraindications (health conditions or concerns for which training would be inadvisable), should be physically active throughout pregnancy.
These experts encourage pregnant women to be active daily and recommend at least 150 minutes of moderate-intensity physical activity each week (accumulated over a minimum of three days per week) to gain meaningful health benefits and reduce their risk of pregnancy complications.
According to the panel’s recommendations, pregnant women should engage in a variety of aerobic and resistance training activities. They also suggest that adding yoga or gentle stretching may be beneficial. The panel further advises that daily pelvic floor muscle training (such as the core-floor connection breath and Kegel exercises) may help to reduce the risk of urinary incontinence.
So, according to experts from multiple countries and across several disciplines, it looks like strength training during pregnancy can be safe.
If you’re going to train pregnant clients, you need to be aware of contraindications that make strength training unsafe or downright dangerous for some of your clients.
If your client tells you (or you can see) she has any of the following symptoms or conditions, refer her to her doctor before going any further.
Note: Some of these require a diagnosis by a medical health professional, which is outside of a coach’s scope of practice. Of course, your client’s doctor should screen her before she starts her exercise program with you, but it’s still valuable for you to know the contraindications in case her general practitioner or obstetrician isn’t aware of recent updates to exercise guidelines for pregnant women.
Absolute contraindications (strength training is definitely inadvisable):
Relative contraindications (strength training may be inadvisable and should, therefore, be specifically approved by the medical team):
Additionally, experts advise that elite athletes who continue training while pregnant do so under the supervision of a doctor who is knowledgeable about the effects of vigorous-intensity physical activity on the pregnancy and the health of the mother and the baby.
For a woman who is sedentary or has a BMI of 30 or more, and who has received medical clearance to begin or continue an exercise program, the recommendations are as follows:
Regardless of your client’s training level prior to pregnancy, keep these considerations in mind for training throughout her pregnancy.
Bottom line here: Someone who was sedentary before becoming pregnant can start an exercise program during pregnancy, even if she didn’t exercise prior to becoming pregnant — unless she has any of the contraindications mentioned earlier.
Now that we’ve established when a strength training program is safe and suitable for a pregnant client, let’s explore why it’s worth doing.
Experts from various professional organizations of obstetricians, gynecologists, and physicians agree that training programs that combine aerobic activity and resistance training seem to improve pregnancy outcomes more than aerobic activity alone.
Exercise during pregnancy offers many benefits, including:
Now that we’ve covered the basics of whether or not pregnant clients should strength train (and the benefits of doing so), let’s get into what specific exercises are safe, and which are best avoided during pregnancy.
Hundreds of exercises are appropriate during pregnancy. If your client is cleared for exercise, you can generally choose from a wide variety of strength training exercises that are both safe and beneficial for her.
For example, your client can do variations of squats, hinge movements, bridges, rows, pulldowns, and presses.
You don’t need to feel like your options are limited — though there are a few we do recommend avoiding, which we’ll address in just a moment. You can rest assured knowing that pregnant bodies are strong, capable, and resilient, and can be appropriately challenged in pregnancy.
In addition to strength training, other activities that are generally safe and can be continued or started slowly include:
*As with strength training, your client should be cleared to take part in these activities, and then continuously monitored by her medical professional.
Aside from strength training, there is one other thing we highly recommend you help your pregnant client do. It’s called the Connection Breath, and it can be done both in and out of the gym. (It’s also something most women and health practitioners don’t know about).
The Connection Breath is a breathing strategy that teaches your client to intentionally connect with her deep muscular system (often referred to simply as the “core”) and pelvic floor while breathing.
To be clear, the deep abdominal muscles, pelvic floor, and diaphragm are already “connected” in a neurological sense, but in our experience, practicing this intentional breathing strategy helps women tune into what’s happening with their pelvic floor and can improve their pelvic floor’s ability to respond appropriately to the task at hand.
For some women, it makes them aware of their tendency to hold their breath or grip excessively with their abdominal or pelvic floor muscles. For others, it can improve the coordination of their pelvic floor and abdominal muscles with natural breathing and with exercise.
Some forms of exercise should be avoided in pregnancy due to the unacceptably high risk to the baby, the mother, or both. These include:
Other activities, though not contraindicated, may pose higher risk than reward in pregnancy. These include:
The good news is that you can often reduce the risk associated with an exercise and make it beneficial by modifying either the exercise itself or your client’s technique.
For example, if your client is doing deep goblet squats with a kettlebell and feels some mild pressure in her perineum, reduce the depth of her squat, give her a lighter kettlebell (or remove external weight entirely), or change her exercise or breathing technique to see if that reduces or eliminates her symptoms.
Additionally, recently updated guidelines for prenatal exercise suggest the following:
Olympic lifts (the snatch and the clean and jerk) and any other lift that requires the bar to move explosively past the midsection. While possibly still OK in the first trimester for someone who had already been training with these movements, may pose a risk of fetal trauma from impact as the pregnancy progresses and the woman’s midsection grows. At that point, they should likely be avoided.
Pregnant women living at altitudes below 8200 ft. (2500 m) should avoid physical activity at altitudes greater than 8200 ft. (2500 m), and those considering physical activity at higher altitudes are advised to do so under the supervision of a doctor or obstetric care provider who understands the impact of high altitude on maternal and fetal health.
The most recent guidelines issued by the SOGC/CSEP, mentioned earlier, advise that women who experience light-headedness with excessive Valsalva maneuver (straining while holding their breath) during exercise should avoid holding their breath. However, the Valsalva maneuver or breath holding may not only affect blood pressure, but it may also direct more pressure downward into the pelvic floor. For that reason, the consensus among our pre- and postnatal experts at GGS is that pregnant women avoid the Valsalva maneuver and breath holding altogether.
One way to ensure your client can participate in an exercise program is to first have her complete the PARmed-X for Pregnancy with their medical professional. This form clarifies whether it’s safe for a woman to engage in activity during pregnancy. Having that information in hand should always be your first safety precaution.
Other safety precautions based on the available research include:
Pregnancy is a great time for your client to really tune into what her body is telling her. Encourage her to listen for any subtle hints from her body and to speak up and let you know if she thinks something feels weird or “off” in an exercise so that you can help her modify.
You should never let a pregnant client continue an exercise if it’s causing her pain. Pain or discomfort during an exercise can occur for a variety of reasons, from inappropriate exercise selection to improper technique.
In addition to pain, your client should stop exercising and call a member of her healthcare team immediately if she experiences:
Important note: Make sure all your pregnant and postpartum clients are familiar with these symptoms and understand they should listen to their body above all else.
Additionally, while exercising in pregnancy is generally very safe, specific modifications must be made to depending on the client’s trimester, based on how her body and its functions are changing as her pregnancy progresses.
As you’ve learned, if there are no contraindications, most pregnant women can benefit greatly from strength training throughout their pregnancy.
However, a woman’s body undergoes many changes during pregnancy that may have multiple implications for exercise. When working with pregnant clients, your coaching mindset, goals, and program design will all need to be a bit different.
Here’s how to create a safe and effective strength training experience for a pregnant client:
When working with pregnant clients, remember that coaching with a positive, encouraging mindset can have a profound effect on how safe and capable your client feels.
Here are some ways you can put your mindset into practice:
If you choose to modify or to not include certain exercises in a client’s program, avoid language that evokes fear, shame, blame, or self-consciousness.
Avoid making assumptions about your client’s feelings.Acknowledge her feelings and based on what she shares with you, respond accordingly. Sometimes simply responding with a neutral comment is the best move. For example, when your client first shares that she’s pregnant — don’t assume she’s excited. She may feel scared, angry, or confused. A neutral response would be, “Thanks for sharing that with me! How are you feeling?” That creates a non-judgmental space for her to share how she’s really feeling, and you can follow-up with a response that mirrors hers.
If words such as vagina, labia, cervix, dilation, and cervical mucus make you uncomfortable, practice using these words. They’re the correct anatomical terms used in the language of pregnancy and birth — and you’re a professional!
If it’s early in her pregnancy, she may not have told very many people. In fact, her news may not even be public yet. And at any point throughout her pregnancy, make sure you keep in confidence anything she shares with you about her pregnancy, her health, and any personal information. Trust between client and coach is a cornerstone of a strong coaching relationship.
Have a conversation with your client about what’s realistic during pregnancy.
Sometimes a pregnant client may want to lose weight or continue working toward a max strength goal. For pregnant clients, however, the underlying goal of a strength training program is to maintain activity rather than to push for aesthetics or improved performance like hitting new personal records or developing bigger shoulders.
A well-designed prenatal exercise program should set up both the mother and baby for healthy days ahead. Ideally, your client’s program should help her:
Once you and your client have established some training goals, you can design her strength training program.
When designing a safe and effective prenatal strength training program:
There’s no universally agreed-upon, clearly defined method to categorize a client’s ability level.
Some coaches use training age (how long a client has been working out consistently), and others use strength or skill level within particular exercises. Still, others judge ability level by the rate at which their client adapts to their training program before hitting a plateau.
We recommend using training age because it’s an easy and consistent measure of ability level that aligns with the recommendations established by the American College of Sports Medicine (ACSM). According to this:
To reduce a pregnant client’s risk of injury or complications in pregnancy, it’s generally better for her to start at a lower level and progress from there.
How often a client can train each week will help to determine how you set up her training split (full body, upper/lower, or a combination of the two).
For example, for a beginner, training two to three times per week with at least one day of rest between sessions is ideal. At this frequency, a full-body training program is most effective.
Intermediate and advanced pregnant and postpartum clients who can train two to four times per week may benefit from either a full-body or upper-/lower-body split routine. If a client can only commit to two or three workouts a week, stick to a full-body routine that focuses solely on compound movements using major muscle groups. A split routine is great when the client can train up to four times per week.
Sometimes a client wants to train more often, but as her pregnancy progresses, her energy will fluctuate or she may not have as much time to train. She may not like the idea of doing fewer workouts or working at a lower intensity during pregnancy. Be prepared to have a conversation about this. Reassure her that training just two days per week throughout the duration of her pregnancy can help her stay strong, retain physical function, and feel great.
If a client trained more than three or four days per week before becoming pregnant, was intermediate or advanced, and wants to continue training frequently, an upper-lower body split training program might be a good option. This type of split will allow your client to keep training frequently while getting more movement variation within her program and still getting adequate recovery.
Although many coaches use the same exercises for nearly all of their clients, you should always consider the client in front of you to ensure that you’re selecting the right exercise and level of difficulty for that client and her goals.
There are several ways to categorize exercises: type of movement pattern, whether the exercise is bilateral or unilateral, and whether it’s a compound or isolation exercise. Understanding these categories will help you better understand where certain exercises fit within an appropriate training program.
There are six major movement patterns for the upper and lower body:
Additionally, there are stabilizing exercises for the core that focus on resisting movement:
And core exercises that focus on movement:
A well-balanced prenatal strength training program should include exercises from each category, with a slight bias toward hinge/hip-dominant exercises, pulling/rowing exercises, and stabilizing core exercises, all of which can help pregnant and postpartum clients adapt to the growing abdomen. Keep safety top of mind when structuring the workouts.
In most programs, not just prenatal programs, the most challenging exercises requiring the most effort and attention to technique should go earlier in the workout (e.g., Olympic lifts, kettlebell snatches or cleans). While many pregnant women won’t be doing those anyway, some more advanced lifters may do them early in their pregnancy.
Compound exercises and exercises that involve large muscle groups should also be near the beginning of the workout (e.g., squat, deadlift, bench, pull-up). Follow these with any isolation exercises that use smaller muscle groups and are less taxing to complete (e.g., leg extension, biceps curl).
In this order, as your client moves through her workout and begins to fatigue, she should still be able to safely and effectively perform the remaining exercises.
As you learned earlier, some high-skill/high-effort exercises may not be appropriate for your pregnant and postpartum clients. To be safe — unless you have specific training that allows you to assess and coach your client effectively or your clients are already highly trained and highly competent with complex or explosive movements and skills — stick with exercises that are lower in skill and require less central nervous system activation.
In every stage of pregnancy, the volume and intensity of your client’s program will depend on:
Encourage ongoing, open communication to help your client feel comfortable enough to share concerns. Your client should be able to continue training during pregnancy as long as she feels good and has the time and energy.
Here are some of the adjustments to consider in each trimester…
In the first trimester, your client may experience shortness of breath and less stamina than she had before pregnancy. She may notice that it feels more difficult to progress by increasing weight or resistance and that some exercises feel more challenging than they used to.
All of these things are normal, and if she’s feeling pretty good in general, you won’t have to modify her program much.
We suggest using an effort scale that ranges from one to 10 to monitor her effort and adjust the intensity of her strength training sessions as necessary.
Your client’s effort along this scale will vary based on the exercise and the set-rep scheme of the program. For example, she may feel significantly more fatigued from a set of heavy squats than from a set of heavy biceps curls. Here are some general guidelines:
Important note: In the first trimester, your pregnant client may only be lifting in this last rep range if…
Beyond the first trimester, your client shouldn’t be lifting within this set and rep range due to concerns about increased intra-abdominal pressure and excessive downward pressure on her pelvic floor.
Pregnancy is not a time to “max out” or get close to “missing” a lift due to overexertion. In this trimester, to ensure that your client is safely working at the intensity you prescribe, if she’s lifting in the 6–10 rep range, she should use a weight that she knows she could confidently lift for three to four additional reps. At any rep range above 10, she should feel confident that she could lift one or two extra reps with that load at the end of each set.
Your client is probably going to physically feel her best during the second trimester. However, the American College of Sports Medicine and The American College of Obstetricians and Gynecologists recommend a few modifications.
As your client’s midsection expands, you’ll need to reconsider some of the barbell exercises in her program. If she was performing Olympic lifts, adjusting the trajectory of the bar to clear her belly will alter her technique and may increase the risk of injury for both her and the baby.
She may be able to continue back- or front-loaded barbell exercises such as back squats or front squats as long as she feels safe and is symptom-free. If there’s doming in her abdomen or bulging or heaviness in her pelvic floor, that’s a sign that it may be time to reduce the load or change from the barbell to another implement.
Your client shouldn’t need to hold her breath to lift weights. This strategy increases intra-abdominal pressure and can lead to pelvic floor dysfunction and a rise in blood pressure. Remind her to focus on her alignment and cue her to connect her pelvic floor to her breath as she exhales through the most challenging part of the movements.
Your client’s linea alba and abdominal muscles may already show some noticeable changes, so you should monitor her abdomen (by observing or by feeling, with permission) for any bulging in the midline when she’s doing exercises that require a lot of effort from the muscles in that area. Some examples include front planks, squats, deadlifts, and push-ups.
If you notice any bulging, you can modify the exercise, reduce the range of motion, lighten the load, or have her try a different breathing strategy. Here are some examples:
Your client may need to use lighter weights now, depending on how she’s handling her training loads. Her abdominal and pelvic floor muscles are increasingly under strain as her pregnancy progresses (due to weight gain, hormonal changes, and the baby’s increasing size), so she might not be able to generate as much force as she used to. Reassure her that it is normal to need to reduce the load as the pregnancy progresses.
As mentioned earlier, if you include a supine exercise in your client’s workout, check in with her regularly and stop the exercise or modify it if she experiences any of the following symptoms:
If she’s feeling any of these symptoms, try modifying the exercise from a flat position to a slight incline of about 15 degrees, or avoid the exercise altogether.
Strength training programs in the third trimester often require modifications due to changes in abdominal musculature, the extra load on the pelvic floor, and the increasing size of your client’s midsection.
Now more than ever, continue to encourage your client to connect her pelvic floor to her breath and exhale through the most challenging parts of a movement, rather than holding her breath. Awareness of the pelvic floor muscles may be particularly useful in preparation for birth, as she will need to relax the pelvic floor if she is planning a vaginal delivery.
Monitor your client’s abdomen to check for any bulging or doming in the midline as she’s performing exercises that require a lot of effort from the abdominal musculature. Planks, crunches, and other high-load exercises in a front-loading position often cause doming, but so can simple dumbbell exercises. Monitor the abdominal wall and adjust or remove exercises if there is doming along the linea alba.
Your client will probably need to keep decreasing her loads during this trimester. As she nears the end of her pregnancy, she may be using pretty light weight, and that’s OK.
While pregnancy has been studied extensively, unfortunately, there isn’t much research specifically on strength training during pregnancy, which is what many coaches are interested in.
Most of the research available focuses on low- to moderate-intensity aerobic training (e.g., walking, hiking, stationary biking, and swimming) and some resistance training. Doing research at higher intensities with pregnant participants carries some ethical complexities, as researchers typically aren’t willing to conduct studies in which the potential outcome may cause harm to a participant or her baby.
So, with gaps in information and recommendations that are constantly being updated, it can be challenging for a health and fitness professional who works with pre- and postnatal women to know what to do.
Here are a few ways you can continue learning:
On that last note about ongoing education and professional development…
We can help!
The post How to Create a Safe and Effective Strength Training Program for Pregnant Clients appeared first on Girls Gone Strong.
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Whether you’re a weightlifter or a multi-modal CrossFit athlete, barbell complexes can be valuable for various reasons.
Mike Tromello—a USA Weightlifting National Coach, who has coached many national-level weightlifters—explained the importance of barbell complexes within in the sport weightlifting.
Barbell complexes are great for:
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Tennis elbow, Achilles tendinitis, osteoarthritis, and other connective tissue injuries are on the rise. Athletes have always gotten them, but it’s only in the past few decades that regular folks are getting them too. For some connective tissue injuries, non-athletes outnumber athletes. That shouldn’t happen if the conventional wisdom—injuries to tendons, ligaments, and cartilage occur only because of overuse or overloading during intense physical activity—were true.
Now, of course the way we train affects the health and function of our connective tissue. Acute injuries absolutely occur. Overuse injuries absolutely develop. But that’s to be expected. Athletes put their bodies through a lot, and there is going to be fallout from that. Where those injuries shouldn’t be happening is in regular, everyday folks who don’t train for a living or engage in intense physical competition on a regular basis. And yet that’s exactly how it’s going down in the world today. In one recent study, the majority of patients with Achilles tendon injuries couldn’t attribute their condition to working out or playing sports. In other words, they just got it.
Part of the problem is our nutrition. We eat too many of the inflammatory foods which contribute to connective tissue degradation and deconditioning, like grains and refined seed oils and sugar, and too few of the nutritive building blocks our bodies use to buttress and repair damaged connective tissue, like collagen. For over a decade, I’ve sought to address these deficiencies in the modern diet by laying out the Primal eating plan and creating non-inflammatory versions of existing products (like mayo and salad dressings) and products that replace some of the foods we’ve been missing. This is why I started selling collagen powder—because it’s the greatest source of gelatin, provides the necessary building blocks for collagen construction and repair, and provides the glycine that balances out the methionine in our meat-heavy diets and makes them less inflammatory.
This is all standard stuff at this point. It’s no surprise to most of you. Eat healthy, exercise, sleep, and most other things fall into place, including the health of your connective tissues. But it can’t explain everything. There’s more to it.
I’ve been suspicious of stretching in the past, especially static stretching. You don’t see Hadza tribes people doing the downward dog, hitting the couch stretch, or doing toe touches every morning. They simply move around a lot and avoid sitting in chairs for ten hours a day, and it’s enough. Right?
But over the past few months, I’ve become acquainted with Matt Wallden, the Global Head of Education for the Chek Institute. Like me, he’s obsessed with taking lessons from human evolution and applying them to humans living today to help them thrive. We really hit it off, so much that we collaborated on a pair of papers that appear in the April edition of the Journal of Bodywork and Movement Therapies that discuss the power of “Archetypal resting positions” and the crisis (and solution) of “Modern disintegration and primal connectivity.”
In the papers, we posit that it’s not just our tendency to sit in chairs way too much that’s destroying our health, movement quality, and tissue quality. We’re also failing to utilize the archetypal resting positions that humans have been using for hundreds of thousands of years. Sitting in chairs isn’t ideal, but far worse is our neglect of the dozen or so permutations of ancestral floor positions.
If you alternate between all the positions, every limb will receive the stretch/compression treatment that has been shown to improve tissue healing and maintain tissue viability and function.
Many of these positions also restrict blood flow to specific areas of the body, a practice that has been shown to enhance connective tissue healing. You restrict the blood flow and then restore it, and the tissue gets a “rebound” effect.
Now imagine doing this all the time, whenever you’re at rest. Imagine not having any chairs at all. Imagine how you’d feel—and move, and perform, and recover—if instead of spending 10 hours a day hunched over in a chair you spent 2 hours a day exposing your body to these archetypal stretch/compression positions.
Not only that, but sitting in these archetypal resting positions may even improve glucose tolerance.
We cite research showing that a gentle passive stretching program (10 different stretching positions, 4 30-second “reps” each for a total of 20 minutes) lowers blood sugar in diabetics. That’s a possibility, but I’ve always found dedicated stretching or mobility routines to be the hardest to maintain. And I’m not alone—pretty much everyone hates stretching. A more evolutionarily-congruent method would be to integrate these resting positions into your daily life.
Hanging around at home or at the park or beach? Sure, getting down into these positions on the floor is cinch. You could easily make that work. But what about at work? What if you work in front of a computer? I’m picturing a floor-based workstation that enables the archetypal resting position as you work, sort of a low-lying modular “desk” that can be manipulated into various shapes to adhere to your particular resting position. That would be very cool and very interesting. We haven’t done the research on the cognitive effects of chair sitting vs archetypal resting positioning, but I wouldn’t be surprised if they offered some performance-enhancing effects for knowledge workers.
In the next couple weeks, Matt and I will be releasing a podcast discussing the archetypal resting positions and other topics in full.
For now, why don’t you make it a point to spend the next month doing at least one hour of archetypal floor sitting every day? See if you notice any improvements to your tissue function, and report back. I’d love to hear your results.
Thanks for reading, everyone. Take care!
References:
De jonge S, Van den berg C, De vos RJ, et al. Incidence of midportion Achilles tendinopathy in the general population. Br J Sports Med. 2011;45(13):1026-8.
Wallden M, Sisson M. Modern disintegration and primal connectivity. J Bodyw Mov Ther. 2019;23(2):359-365.
Wallden M, Sisson M. Biomechanical attractors – A paleolithic prescription for tendinopathy & glycemic control. J Bodyw Mov Ther. 2019;23(2):366-371.
Taheri N, Mohammadi HK, Ardakani GJ, Heshmatipour M. The effects of passive stretching on the blood glucose levels of patients with type 2 diabetes. J Bodyw Mov Ther. 2019;23(2):394-398.
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The kidneys are one of the most important organs in the human body. Known as the blood cleaners, kidneys act as a filter of sorts to keep the blood clean. They also manufacture hormones, take up minerals, neutralize acids, eliminate toxins, and produce urine. This is a big list of responsibilities that should cause us […]
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Thanks to Courtney Hamilton at Paleohacks.com for today’s recipe.
Have food ready and on the table in under half an hour with these keto-friendly weekday meals!
One of the hardest parts about sticking to any diet is the amount of time you have to dedicate to preparing food. Gone are the days when you could run through the drive-thru on a particularly crazy day—at least, not without ketosis-wrecking consequences.
The next time you’re in a pinch, forget the fast food and check out this list. If you have a well-stocked pantry, you’re guaranteed to be able to make many of these 30-minute, keto-friendly meals at any given time. In other words, you can feed yourself in the amount of time it would take to run through the drive-thru.
You’ve got options for every meal of the day. Whip up delicious keto breakfasts like bacon and avocado burritos or stick-to-your-ribs keto “oatmeal” first thing in the morning, assemble a satiating Tex-Mex salad or three-ingredient salmon zucchini pasta for lunch, make a Korean beef bowl after work and indulge in a creamy bacon and shrimp skillet for a post-workout dinner.
Whatever time of day, there’s a keto meal on here for you.
Psst: If you’re looking for low-carb munchies in between meals, look no further than these 23 keto snack ideas!
Start your morning off right with a warm bowl of oatmeal without all the carbs. This version simmers cauliflower rice in coconut milk with hemp seeds and chia seeds for a cozy breakfast.
Few things are more succulent than the combination of shrimp, bacon, and coconut cream. Bonus: This meal comes together in minutes.
This ketosis-fueling burrito is technically made for breakfast, but we’d scarf this down any time of day.
If you only have five minutes to spare, look no further. This creamy soup gets its richness from a surprise ingredient: macadamia nuts.
Looking for a way to jazz up your keto breakfasts? Make “buns” out of avocado! Yes, this is a fork and knife burger.
If you’re craving Filipino comfort food, give this low-carb version of steak and rice a try.
This creamy, bright and spicy buffalo chicken salad is wrapped in crunchy lettuce cups for a healthy lunch your coworkers will surely envy.
How do you pack a ton of flavor into Brussels sprouts? You pan-fry them with crunchy bacon and top with tangy balsamic vinegar.
Ground turkey and eggs make for a quick and delicious breakfast any morning, but this recipe works for any time of day, too.
This artichoke salad is super close to antipasto—go ahead and add some meat if your macros can take it!
Put a spin on pasta night with these zucchini noodles, slathered in Paleo pesto and topped with succulent shrimp.
Craving fast food? Opt for this ketosis-fueling version, which builds a “McMuffin” out of fried egg patties and nixes the cheese for creamy avocado.
Filled with satiating fats, this three-ingredient “pasta” requires only zucchini noodles, cooked salmon, and your favorite mayo. Top with your favorite seasonings, and dig in!
Before you head out to an Indian restaurant to gorge on rice and naan, reconsider: Can you make a low-carb version at home? This recipe proves you can.
These savory sausage patties are so versatile—use them to make a sandwich with this keto bread, serve them alongside eggs, or dip in your favorite keto sauce.
You can serve this hearty side alongside a thick steak, but these mushrooms are meaty enough to work as a main dish all by themselves.
Skip the English muffin and top hearty kale and fatty eggs with a creamy, keto-friendly hollandaise sauce. Perfect for brunch!
All you need is 10 minutes to whip up this hearty cruciferous salad with creamy mayo and salty bacon, and you’ll be fueled for hours.
Here’s a fun way to serve up your steak and veggies: make steak wraps out of them!
This Asian-inspired beef stir-fry with zucchini noodles boasts tons of flavor with very few carbs.
This easy-peasy, low-mess dinner cooks up quick and produces the most flavorful salmon, ever. Be sure to opt for grass-fed butter.
Looking to switch up your seafood intake? Try poached cod in a vibrant, fragrant tomato broth. The whole meal comes together in just 20 minutes!
Grass-fed butter elevates the humble butter chicken in this 15-minute recipe.
It’s hard to beat a quick-cooking stir-fry, thanks to its ability to pack in tons of flavor in just a few minutes.
Packed with fajita chicken and veggies, this hearty and filling salad is always a safe bet!
This colorful salad is just what you need on a warm day.
Grab a sheet pan for a super quick meal with easy cleanup. Then, grab some lettuce leaves and instead of tortillas and dig in!
Ginger, garlic, chili, fish sauce—while quick, nothing about this meal is boring.
Fragrant lemongrass gives this 30-minute keto meal a distinctive Asian flair. Use whichever keto/Paleo sweetener you’d prefer here.
If you’re a fan of Mediterranean food, you’ll love this chicken skillet with Greek seasonings, lemon, olives, and artichoke hearts.
Thanks again to Courtney Hamilton from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Primal or Primal-keto? Let us know below!
The post 30 Keto Recipes Ready In Under 30 Minutes appeared first on Mark’s Daily Apple.
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In my last piece, I looked at how social norms, manners, and shame have successfully guided cultural behavior with far more fluidity, elegance, and success than legal intervention.
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Last week I launched the beginning of my Primal + Keto Cooking Series. (Check it out here if you missed it.) Today I’m back with Lindsay Taylor for another great Primal + keto snack that will take you less than a minute to prepare and less than ten to cook.
One of the things people seem to miss the most when they give up grains is crackers—cheese and crackers especially…. But what if the cheese could be the cracker? (Mind blown, right?) You can pay a premium for ready-made versions in the store, or you can spend less than ten at home making your own for a small fraction of the cost. Just see how easy is it.
Servings: 6 crisps
Prep Time: 1 minute
Cook Time: 7-10 minutes
Ingredients:
Instructions:
Preheat oven to 400 ºF/205 ºC.
Line a metal baking sheet with parchment paper.
Finely shred a cup’s worth of cheddar cheese (or use bagged finely shredded cheese). We’re using cheddar here, but this recipe works for other hard cheeses such as Parmesan, colby-jack, etc. Note: finely shredded cheese will melt more quickly and evenly.
Take a generous pinch of shredded cheese and spread out in an individual circle on the sheet. Gently press down. Repeat until parchment sheet is full, leaving a couple inches between cheese circles.
Heat in oven for 7-10 minutes. Take out and let cool at least 5 minutes.
Serve with your favorite salsa, guacamole, sliced meats or sauces.
Thanks for stopping in, everybody. Be sure to check back next Monday for more Primal +Keto Cooking Made Easy. Have an awesome week!
Nutritional Information (per crisp):
The post Primal Cooking Series: Cheese Crisps appeared first on Mark’s Daily Apple.
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Anemia is a blood disorder that affects nearly 3 million Americans according to the National Heart, Lung, and Blood Institute. Though there are different types of anemia caused by genetics and various other health conditions, iron-deficiency anemia is by far the most common. So how can you tell if you are anemic and what can […]
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Teriyaki is a classic accompaniment for salmon, but concerns about soy may have kept you away from enjoying this combo. No more. Primal Kitchen® No-Soy Teriyaki brings the taste to new life. And it goes perfectly with this Primal- and keto-friendly cauliflower rice mix. Scallions, carrots, garlic and orange add all the nuance and brightness you’d expect from this Asian-inspired bowl. It’s a perfect dinner any night of the week (or leftovers lunch).
Servings: 2
Prep Time: 10 minutes
Cook Time: 25 minutes
Ingredients:
Salmon:
Cauli-Rice:
Instructions:
Preheat the oven to 350 ºF/176 ºC. In a small bowl, combine the Primal Kitchen Teriyaki Sauce and ½ tablespoon sesame oil. Brush the salmon all over with the sauce and allow it to marinate at room temperature for 10-15 minutes.
Place an orange slice on top of each pieces of salmon and place them on a parchment covered sheet pan on top of the crushed salmon. Bake until the salmon is just opaque in the center. The length of time will depend on the thickness of the salmon pieces, but estimate around 15 minutes. Remove the salmon from the oven and sprinkle with sesame seeds.
While the salmon is cooking, whisk the eggs together in a small bowl. Heat a large skillet over medium high heat. Once hot, add the avocado oil and shortly after the whisked egg. Use a rubber spatula to carefully flip the egg over once the omelet sets. Once the egg has set, remove it with the spatula, place it on a plate and cut it into make small strips.
In the same pan, add the remaining ½ tablespoon of sesame oil and the chopped carrot over medium heat. Saute until the carrot starts to soften, then add half of the green onion. Stir for 30 seconds or so and add the garlic and ginger. Heat until fragrant and add in the cauliflower rice. Heat over medium-high heat quickly for 2-3 minutes, until the rice begins to soften. Add the coconut aminos in 1 tablespoon at a time, stirring in between so the cauliflower can absorb some of the liquid. Once the cauliflower is browned and has softened, add the remaining green onion and the chopped egg and toss. Remove the pan from the heat and add any garnishes you like. Serve alongside the salmon.
Nutrition Information:
The post Salmon Teriyaki Bowls appeared first on Mark’s Daily Apple.
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