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

“Why are we squatting to a box? Nobody cares how good my 1RM box squat is!”

That was a legitimate complaint fielded from a client who has been at my gym for seven years.

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

Specificity is a core principle in sport science. It’s the degree of association between training and performance outcomes.¹ If you’re a powerlifter this means that the training you do should be focused at getting you better at squatting, benching, and deadlifting. But this is where the disconnect occurs with coaches; between the principle and its application.

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

Though we seem to like to make fitness complicated, it doesn’t have to be.

If you squat, push, pull, hinge, and carry consistently you’ll probably get pretty fit. But don’t forget to lunge!

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Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here. Enjoy, everybody!

This week’s return to success stories features a contemporary of mine. (Yup, those of us in our 60s want to show what’s possible.) I hope you enjoy this follow-up story from reader Bob Connor. You’ll find his original success story reprinted below along with an inspiring update on where he is (and what he’s up to) now. 

ORIGINAL STORY:

Dear Mark,

I am an Athletic Director at an international school in Santiago, Chile; having arrived here this past July, from another school in Bangkok, Thailand. I am 57 years old (like you!), and I have been endeavoring to follow a Primal lifestyle for just over two years now. I had previously tried being a vegetarian, and then added some fish, but I did not feel much different or better. So, I started eating Primally and after the first few weeks (a tough adjustment with deleting all the grains and starchy carbs I had been eating), I began to notice some changes. I no longer would get any bloated/gassy discomfort, and I always felt “lean.” Additionally, my energy level increased and I honestly now feel like I have more energy these days than I did 5-10 years ago!

I have recently started the Primal Fitness routines and exercise suggestions, and the overall flexibility of the program has helped greatly—it is easy to adapt and modify depending on your schedule, and your overall motivation levels. Plus, I feel that I have gained a great deal of “functional fitness,” which is crucial. I also continue to use my TRX suspension trainer, and usually try to work out in my Vibram FiveFingers, along with doing various other bodyweight/core training workouts. Overall, I am feeling great as I enter my 7th decade on this planet!

My real story though, is more about helping others, which you have made your “mission,” Mark. When I started living Primally and feeling/looking better, people started noticing, and would ask me questions. I then began to spread the many benefits of this awesome lifestyle. In the past two years, I have purchased around 15 copies of THE PRIMAL BLUEPRINT, and given the book as a gift to friends whom I felt were truly interested, and would “give it a try.” I have also bought some Grok On t-shirts for some good friends who have “gone primal,” and I continue to regularly purchase some of your supplements, and recently some new Primal Fuel and the Primal Leap Kit. Reading your website daily and feeling the great effects of being Primal has really made me want to share as much info as possible with friends and colleagues. When I receive positive feedback from people, it is a great feeling—one which you experience every day, Mark!

For me—this is one of my favorites from a good friend still teaching in Thailand, as he had just returned from a summer trip to the U.S.—

Just wanted to say thanks again for changing my life. Had a great summer. Bought the FiveFinger KSOs, and working out is even more fun than before! Big difference.

Being in the states was challenging for me in terms of eating Primal. Stayed with my mom and dad, and they eat like typical Americans. Been back in Bangkok for a month now and have regained all the strength, explosiveness, and stamina that I lost in the US. Amazing how one month of eating junk can change the body’s performance.

I now feel and look great again. I have lots of energy and feel totally rejuvenated in life. I owe you so much.

Take care,
Andrew

I have several other affirmations from friends and even some high school students also, but I have gone on long enough already. I often get funny looks and comments when people see my FiveFingers shoes on my feet, and many others wonder why I refuse to eat the typical “conventional-Western” diet. I try to explain the many reasons, all based on research and evidence (thank you again!), but most just shrug me off and think I am nuts—including some of my own family members. Yet, this only encourages me, as I am definitely committed to staying on this Primal journey, and I will continue to spread your message to whomever I think will listen. I am convinced that this is the ONLY way to go, and I now think that my next job will be in the health-fitness profession. I agree with my friend Andrew—I owe you so much, Mark!

Thanks for listening, and as always – GROK ON!

UPDATE:

I started my personal primal journey back in 2009 with my first success story featured on Mark’s Daily Apple in 2010.

Five years later, I became one of the original “Legacy” Primal Blueprint Certified Experts completing the first iteration of the Primal Health Coach Institute course—recently passing the recertification exam and studying all of the extensive information in the amazing Business Resource Center. It feels great to stay up-to-date on the latest Primal Health Coach education!

After a long career as an educator in numerous international schools, I retired from my last full-time position at the International School Bangkok in Thailand in June 2018. Following my retirement from education, I started my new small business venture as a Primal Health Coach here in Bangkok with a good number of clients ready to sign up for my services. I have been a coach for most of my 35+ years in education, almost entirely with student-athletes on various sports teams, so moving into Primal Health Coaching has been a smooth transition.

For the previous few years, I had been teaching free large group fitness classes for the teachers and staff at the school. Attendance was always quite good, with anywhere from 15-30+ people showing up each week for my Fitness Fun sessions. I am now paid by the school to lead two classes a week (people still attend free of charge), now known Primal Power Fitness Fun sessions.

Additionally, a number of teachers, parents, staff and downtown Bangkok residents have become Primal Power clients. I work with 25-30 people on a weekly basis as their health coach and/or fitness trainer.

This new venture has been incredibly gratifying with wonderful client results. It feels so great to be pursuing my true passion in life—passing on my knowledge and expertise of all things PRIMAL!!

Besides coaching and teaching, I have been partnering with a paleo-friendly grocery company in Bangkok, offering seminars, workshops and presentations on various health and wellness topics to a variety of audiences in the city. My presentations always include a number of concepts from the Primal Blueprint lifestyle, which inevitably bring up both typical questions and surprising comments from conventional wisdom viewpoints.

For all of this, I am incredibly grateful to Mark Sisson himself (I believe we are both the same age), and to the entire Primal Health Coach Institute community: program administrators, graduates and current students. I continue to learn so much on a daily basis from the facebook posts, webinars and PHCI blog posts. And of course, from the Mark’s Daily Apple posts where it all started!

At 66 years young, I can honestly say that I have more consistent energy on a daily basis, and I believe that I am physically stronger than I was 20 years ago! Following a primal lifestyle has been incredibly effective, and I genuinely believe that others will benefit similarly if they adopt the basic primal rules of living awesomely!

Read more about Bob’s journey and his passion for Primal living. Have YOU had success with Primal living and/or keto eating? Share your success story by emailing me here. Thanks, everybody, and have a great week.

The post Retired, Reborn and Pursuing My Passion appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

You may know that it is not a good idea, but you somehow find yourself doing it anyway. A large number of people can’t resist the urge to pop, scratch, and dig at pimples – their own and even other peoples. Dermatologists warn us against this kind of behavior that can lead to permanent scarring. […]

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

The gym is just like a classroom or an office—there are important rules you need to follow in order to keep everyone safe and to ensure it runs efficiently. Rules are also there to stop you from looking like a rookie in the gym who isn’t sure what’s going on.

This is especially true when it comes to the barbell.

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Call them what you want – latkes, vegetables pancakes, fried-deliciousness. They’re traditionally made with potatoes, a food some of us Primals feel better avoiding. The tuber’s low-moisture and high-starch content creates a crispy exterior and fluffy interior when fried in oil. The high starch content, unfortunately, is also the reason the insulin resistant among us are better off turning to less starchy vegetables to satisfy latke cravings.

Although latkes made with vegetables like carrot, turnip, daikon radish and zucchini will never be quite as crispy as potato latkes, they’re darn good in their own right. The flavor of each vegetable is mild enough that you’ll still feel like you’re eating a latke, yet the latke is transformed into something new and interesting. Zucchini latkes are mildest of all, the carrot and turnip are slightly sweet, and the daikon version has just a hint of spiciness.

Notes: These latkes will work with many combinations of vegetables, especially root vegetables. To make the dish lower carb, you can swap out the sweet potato or carrot with turnips or rutabaga. Use multiple paper towels or a good hand towel to ring out moisture from the shredded vegetables, especially vegetables like daikon and zucchini. This will keep your latke batter from turning watery. To make the shredded vegetables either use the large holes on a box grater or food processor with a large grate attachment.

Servings: 3

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

• 1 cup shredded daikon radish
• 1 cup shredded zucchini
• 1 cup shredded carrot
• 1 cup shredded Japanese/white sweet potato
• 1.5 scoops Primal Kitchen® Collagen Peptides
• 2 Tbsp. almond flour
• 1/2 tsp. garlic powder
• 1/4-1/2 tsp. salt
• 1/4 tsp. black pepper
• 1 extra large egg or 2 medium eggs
• ¼ cup Primal Kitchen Avocado Oil

Instructions:

Preheat your oven to 400 ºFahrenheit. Place a seasoned cast iron skillet in the oven to heat.

Use a towel to squeeze out the shredded vegetables. In a large bowl, combine the shredded vegetables, collagen, almond flour, garlic powder, salt, and black pepper. Crack the egg and mix it into the vegetable mixture. Allow the mixture to rest for 1 minute.

Place the skillet over medium high heat and add 2 tablespoons of oil. Once hot, add a scoop of the vegetable mixture to the skillet and gently flatten and shape it so it’s a slightly flattened patty. Repeat 2-3 more times so the skillet has 3-4 patties. Allow the latkes to fry for 1-2 minutes on each side.

Gently use a spatula to remove the latkes and place them on a parchment-covered sheet pan. Add the remaining oil and allow it to heat before repeating the above steps with the remaining vegetable mixture.

Place the sheet pan with the latkes on it in the oven for 10-12 minutes. Allow them to cool before removing them from the pan. Enjoy on their own or with your favorite sauce. We like combining Primal Kitchen Garlic Aioli Mayo with chopped parsley and lemon, but they are also great with a sour cream or yogurt-based dip.

Nutrition Information (per serving):

• Calories: 268
• Total Carbs: 15 grams
• Net Carbs: 12 grams
• Fat: 20 grams
• Protein: 10 grams

The post Vegetable Latkes appeared first on Mark’s Daily Apple.

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

We love to vaguely allude to values in day-to-day conversation. Values are a convenient, socially respected concept and any reference to them adds weight to our words. More than likely your company has core values plastered on the wall with lofty important terms like: Respect, Integrity, and Synergy (whatever that means). These make their way into company newsletters and annual meetings, but do they make their way into people’s perceptions, beliefs, and actions?

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http://www.thealternativedaily.com/

Unless you’ve been living under a rock for the past few years, you are probably well-aware of the cultural health phenomenon that is apple cider vinegar. Everyone from celebrities to naturopaths has been touting its benefits as a household cleaner, healthy gut elixir, and natural beauty product. You may think there’s nothing left to say […]

http://www.marksdailyapple.com/

Research of the Week

Endogenous opioids facilitate social closeness.

Researchers identify 14 independent biomarkers of early mortality.

Antibiotics may raise the risk of bowel cancer.

The link between air pollution and bipolar disorder.

Rituals help relationships.

90 days of keto helps type 2 diabetics.

New Primal Blueprint Podcasts

Episode 367: Dr. Robert Glover: Host Elle Russ welcomes Dr. Robert Glover back to the podcast.

Primal Health Coach Radio, Episode 23: Our very own Erin Power tells her tale.

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.

Media, Schmedia

The case against using “war on cancer” metaphors.

Parents who malnourished their kid with vegan diet avoid jail time.

Interesting Blog Posts

Why African chickens have longer, meatier legs (for now).

“I heard that, up until 5 or 6 years ago, they weren’t even cooking their food…simply eating it raw right where it fell.”

Social Notes

Listen to the Sisson (and do your microworkouts).

My guess on why dogs are so fat and sick.

Everything Else

When ancient hunter-gatherers met ancient farmers, they produced some weird art.

Good article about the danger of artificial light with decent recommendations for kids who use devices. I just don’t like how they seem resigned to the trend of kids being glued to these things.

Animal Rebellion activists plan to blockade the UK’s largest wholesale meat market in October.

Things I’m Up to and Interested In

Tinfoil hats off to the people who warned about this for years: Higher maternal fluoride levels during pregnancy predict lower IQ in boys (but not girls).

Stuff gets older and older: Humans made it to Mongolia much earlier than we thought.

Very interesting idea: Did parasites select for increased human variability?

I’m not surprised: After Maryanne Demasi produced two great T.V. specials questioning the conventional wisdom on statins and heart disease, she and her entire time got fired.

When one of the most powerful vegans isn’t buying it…: Whole Foods CEO John Mackay questions the health effects of eating plant-based “meats.”

Question I’m Asking

Is the backlash to fake meat fake?

Recipe Corner

• You don’t need eggs to have breakfast.
• Certainly not keto, but a damn good treat: banana pancakes with sausage.

Time Capsule

One year ago (Aug 18 – Aug 24)

• Tips for Cycling Between Primal and Keto – How to make both work.
• My Supplement Routine: What I Take, When I Take It, and Why– How I take supplements.

Comment of the Week

“Back in the 1950s or so you could order tapeworm pills for weightloss.”

– DC, that’s the next big Primal Kitchen product: mayo with wriggling, writhing tapeworms.

The post Weekly Link Love — Episode 43 appeared first on Mark’s Daily Apple.