Originally Posted At: https://breakingmuscle.com/feed/rss
When a lifter makes a technical mistake in any barbell lift, it can instantly make them weaker.
However, whereas ‘being weaker’ in the squat or the bench press could just mean having an inefficient lift and a reduced range of motion, in the case of the deadlift, this inefficiency usually results in the lower back being subjected to huge stress and puts it at risk of a catastrophic injury.
http://www.marksdailyapple.com/
A special thanks to Aimee McNew at Paleohacks.com for today’s Whole30® recipe roundup.
Autumn is abundant with hearty and savory foods, but that doesn’t mean salad season has to be over.
The best thing about autumn salads? You can get a bowlful of plentiful veggies in hearty mixes that often work better as the main dish, rather than a skimpy side!
These 23 Paleo recipes for fall salads are filled with seasonal flavors like pumpkin, apples, pecans, and warm herbs and spices like ginger and nutmeg. Then, you’ll drizzle everything in warm dressings with autumn ingredients like sweet maple syrup and tangy apple cider vinegar!
These naturally one-pot salads come together quickly and easily, so you can enjoy them for quick weeknight dinners or prep them for lunches the night before work or school.
Warning: You’re going to want to try every single one of these bountiful salads!
This simple, savory salad pairs classics like chicken, bacon, and apples and drizzles it in a sweet and salty maple dressing.
Autumn Spinach Salad | PaleoPlan
Hearty greens like kale and bok choy shine in this fall salad that combines the sweetness of roasted squash with salty bacon.
Paleo Fall Salad with Butternut Squash, Bacon, and Kale | Bulletproof
If you’re not craving a lot of leafy greens these days, listen up: This warm and spicy salad made with roasted cauliflower, sweet carrots, and pumpkin seeds is about to become your new favorite.
Spicy Roasted Cauliflower, Kale, and Carrot Salad | PaleoHacks
Warm toasted almonds and a homemade sun-dried tomato dressing transform the simple flavors of spinach, parsnips, and squash into a dish bursting with autumnal zest.
Fall Vegetable Salad | Paleo Leap
Want to sneak in your veggies? Squash, bacon, cranberries, and pecans are drizzled in a sweet apple vinaigrette for a salad that’ll make you forget you’re eating healthy.
Fall Harvest Chopped Salad with Apple Maple Vinaigrette | PaleOMG
Watch out—this beautifully vibrant salad just might take center stage at your Thanksgiving table this year. Bright kale mixes with caramelized squash and is studded with sweet pomegranate seeds for a striking color contrast.
Kale Salad with Caramelized Butternut Squash and Honey-Balsamic Dressing | PaleoHacks
Sweet Bosc pears simmer in an aromatic vanilla cranberry broth, then are sliced and served with figs, cranberries, and smoked meat for the ultimate sweet-savory seasonal salad.
Poached Pear and Prosciutto Salad | Plaid and Paleo
If you wait all year to be able to eat pumpkin-everything, this salad will be your new BFF. This salad of squash and mixed greens is drizzled with the perfect creamy pumpkin dressing, then topped with toasted pumpkin seeds.
Fall Harvest Salad with Creamy Pumpkin Dressing | Fed and Fulfilled
Bacon, almonds, and onions play a supporting role in this hearty kale mix. Top it with a tangy red wine vinegar dressing for a dinner-worthy salad!
Butternut Squash Kale Salad with Juicy Pomegranate Seeds | PaleoHacks
Red cabbage, pomegranates, and Brussels sprouts set the stage for this gorgeous pecan-topped fall salad. Just be sure to leave out the optional Parmesan for a truly Paleo-friendly dish!
The Ultimate Fall Salad | Making Thyme for Health
Apples, pecans, and cranberries come together in a salad blend full of fall abundance. The honey-mustard dressing alone is worth its weight in, well, creamy gold perfection.
Fall Chopped Salad | One Lovely Life
The earthy flavor of beets are tamed by sweet and savory pumpkin, then brought to the next level with juicy garlic chicken thighs. It’s the genius fall combination you’ll wish you thought of first!
Beetroot and Pumpkin Salad with Oregano Garlic Chicken | Irena Macri
You’ll be coming back for seconds when you taste this warming spinach salad drizzled with an addictively toasty pecan vinaigrette.
Caramelized Roasted Fig Spinach Salad | Get Inspired Everyday
No boring salad to be found here. Sweet squash and peppery arugula add a gourmet flair to this seasonal dish, while a maple balsamic dressing keeps things tangy and exciting.
Roasted Delicata Squash, Pear, and Pomegranate Salad | Downshiftology
The sweetness of oranges plays nicely with the slight bitterness of radicchio. It’s a delightful blend of colors and textures with true simplicity at its core.
Radicchio Salad with Caramelized Carrots and Onions | Epicurious
This harvest salad is packed with a smorgasbord of seasonal delights, like pumpkin, endive, apple, pear, pecans, and cranberries. Plus, it’s fully customizable for dietary preferences like keto and Whole30®—or for whatever ingredients you have on hand.
Harvest Fall Salad | Life Made Sweeter
Hearty, bitter greens like escarole, radicchio, and chives are dressed up with a vinegar-mustard dressing and toasted pecans. Swap in whatever greens you have on hand as needed!
Chicory Salad with Honey-Mustard Vinaigrette | Epicurious
You can have this gorgeous side salad on your table in under 30 minutes. It’s fancy enough for the holidays, but satisfying enough for any day of the week.
Fall Bliss Salad with Cinnamon-Cider Vinaigrette | Paleo Scaleo
Prep this hearty chicken salad ahead of time, then bring it to work and drizzle on the sweet and zingy orange cranberry dressing just before digging in. Your coworkers will be green with envy!
Roasted Sweet Potato Salad with Cranberry Vinaigrette | Real Simple Good
Your favorite seasonal mushrooms, fennel, and broccolini are jazzed up in a zesty lemon dressing for Paleo salad that also happens to be vegan- and Whole30-friendly.
Marinated Mushroom and Charred Broccolini Salad | Country Living
Go vegetarian with this low-carb yet satisfyingly chunky fall salad.
Sweet Potato, Apple, and Avocado Salad | Savory Simple
Take this abundant autumn salad to the next level when you season the squash with a dash of—what else?—pumpkin spice. Just be sure to swap the brown sugar for coconut sugar to keep it fully Paleo!
Autumn Arugula Salad with Caramelized Squash and Pomegranate Ginger Vinaigrette | How Sweet Eats
Serve this crunchy chicken salad over a bed of leafy greens for a veggie-packed, protein-fueled lunch.
Green Apple and Cranberry Chicken Salad | Tastes Lovely
Thanks again to Aimee McNew from Paleohacks.com. Interested in seeing a certain recipe or roundup of a certain category—Primal, Primal-keto or other? Let us know below!
The post 23 Fall Salad Recipes appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
He shifts his weight, each time swaying his shoulders as to not stand square with the man standing in front of him. His eyes scan up as he speaks and catches the coach’s eye for only a second before darting away. It’s as if his body has an almost visceral avoidance of the coach’s gaze.
http://www.thealternativedaily.com/
It is sweet, it is sticky, and it is extremely valuable to the health of humanity. Honey has played an integral role in all cultures around the world, not only as a food, but also as a medicine. Hippocrates himself wrote of the “liquid gold” and its medicinal effects. He said, “honey causes heat, cleans […]
Originally Posted At: https://breakingmuscle.com/feed/rss
I was scrolling through my Instagram feed yesterday, violating my rule to not mindlessly look through social media, when I saw a familiar figure. The plates stacked on the end of the barbell collar blocked his face, but I could see the broad shoulders from underneath pressing against the weight. I would recognize the outline of that man anywhere. I’ve stood behind him during countless training sessions.
http://www.marksdailyapple.com/
As you might have noticed, I’ve been doing more mini-videos about my daily routines, training regimens, and other thoughts on health. After some initial trepidation and a lot of demand from readers, I find I actually really enjoy doing them. They’re a great way to get a quick take on a topic and give a visual representation of all this stuff I talk about on the blog. They don’t take that long to make. People like them, find them helpful. It’s actually the perfect medium to complement my writing.
In the past, I’ve done videos on a broad range of topics: active workstations, standup paddling, Ultimate Frisbee, the evolution of my fitness routine and outlook, microworkouts, slacklining, and my coffee routine. Today, I’m showing a video about my favorite exercise: the trap-bar deadlift.
It’s a good balance between quads, hip flexors, hamstrings, and glutes—the anterior and posterior chain, in other words. And, you can accentuate each muscle group by making slight variations with your technique.
You can do them with more knee flexion bias—this hits the quads a bit more.
You can do them with posterior bias, keeping your knees straighter—this hits the glutes and hams better.
You can do both in one workout. First one bias, then the other.
You can increase the weight and use the higher grips, allowing you to increase the intensity and shorten the range of motion for safety.
You can decrease the weight and use the lower grips, giving you a deep range of motion.
You can stack weights and stand on them inside the trap bar, giving you an even deeper range of motion. Stack them high enough, and you can turn the lift into a near-squat.
That’s a ton of variation and customization with just one basic movement.
And if I’m feeling like doing some other stuff, it’s right there ready to go. I can do farmer’s walks with the trap bar. Load it up, pick it up, and walk around under load.
I can do bent-over trap bar rows.
I can do shoulder shrugs. Sometimes I’ll even combine the deadlift with the shrug: lift it up, shrug at the top, repeat.
Most of all, the trap-bar feels comfortable in my hands. It feels right when I lift it. It feels like exercise should feel: like I’m stressing my body but not endangering it.
Check out how I do my deadlift session and how I use the handle options for different weight loads.
It’s safe to say the trap-bar is going to be in my arsenal for life. I suggest you get yourself one, or try it out the next time you hit the gym.
What’s your favorite exercise? Have you tried the trap-bar? What’d you think? Got any other trap-bar exercise variations you’d recommend?
Take care, everyone, and thanks for reading.
The post Mark’s Favorite Exercise: Trap-Bar Deadlift appeared first on Mark’s Daily Apple.
http://chriskresser.com/
We need adequate sleep, but it hasn’t always been clear why—and there’s still a lot we don’t understand about how our bodies rest. Dr. Matthew Walker has devoted his career to studying the subject of sleep and is now one of the foremost sleep experts in the world. In this episode of Revolution Health Radio, Dr. Walker talks about why we need sleep, what it does for our health, what happens if we miss our shuteye, and more.
The post RHR: Why We Need Sleep, with Dr. Matthew Walker appeared first on Chris Kresser.
Originally Posted At: https://breakingmuscle.com/feed/rss
When people begin a weight loss journey, it makes sense that they place a heavy emphasis on the number they see on the scale. It’s easy to measure, it’s easy to track, and it makes it very salient whether you’re making progress toward the ideal body weight you’ve set for yourself.
http://www.marksdailyapple.com/
It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!
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 to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!
As a lifelong martial artist and owner-operator of a martial arts school for 8 years, I’ve spent the majority of my adult life training or in the gym. I have always worked to have a healthy, active lifestyle, attempting to manage weight and conditioning through high intensity training while following the Standard American Diet (SAD).
For many years, I supplemented my martial arts training with running or cycling long distances at high intensity. I remember feeling that if I didn’t work hard there would be no benefits. I worked out so I could eat whatever I wanted without the concern of gaining weight. I was oblivious to any related health risks.
This produced a highly stressful, chronic cardio lifestyle with poor dietary and lifestyle practices. Not to mention, as I aged, the weight gain came regardless of the amount of exercise I did. My weight gain was not excessive by most conventional standards, but I could never recapture my previous results, and the training became progressively harder as I aged.
During that time, I witnessed my high blood pressure increase, and to my ultimate surprise, learned I had cancer.
I was diagnosed in August 2013 with bladder cancer, and was devastated to find I had a tumor. I truly believed my lifestyle was healthy. Being a father of two young daughters, I wanted to be a good role model for them and be there throughout their lives. I could not get my head around the fact that, although I was doing what I’d always been taught was healthy, I actually wasn’t. At that time, I had no idea the impact my stressful eating and training regimen was having on my body.
The cancer was successfully treated through surgery, but I wanted to ensure it didn’t come back. I also wanted to finally deal with the blood pressure concern that had been with me for years.
I started to “eat healthier” with a renewed focus on eating throughout the day, consuming plenty of fruits and whole grain foods, reduced fats, and replacing animal fats with recommended processed vegetable oils. I even took supplements I thought would help my general health. Regardless of my best efforts, my weight continued to increase and my energy plummeted. I remember routinely coming home after work, planning to train but needing to nap first.
I was frustrated that the dietary and exercise advice I was following was not helping.
While I had stopped running when I found out I had cancer, I began again in 2015—this time with much less intensity regarding pace and distance. I intuitively felt it would be better to follow a moderate training schedule, but did not have the information or education to help me at that time.
For over a year, I ran almost every day at a lower intensity and generally for a shorter distance. I felt pretty good during that phase, however my weight started creeping up again. I had settled into a pattern of keeping “fit,” but my efforts to manage my weight—and my overall health—were failing.
In February 2017, a college friend suggested that I listen to the Primal Endurance podcast featuring the Maximum Aerobic Function (MAF) system of cardio training.
I listened, and listened and listened. From that point forward, I started learning as much as I could about Primal living. In fact, I’ve listened to Brad Kearns so much that his voice and Mark Sisson’s message have become imprinted in my DNA…lol.
I immediately reduced carbs by eliminating all sugars and grains, and quickly worked to eliminate refined oils—helping me become fat- and keto-adapted.
I also modified my training to stay within my maximum aerobic function heart rate for almost all of my runs, and reduced my training to allow for more rest and recovery.
In August 2017, I went to my doctor for my annual physical and full blood work. I had lost 30 pounds since I saw him last. My blood markers were excellent, too, and I did not need to continue blood pressure medication.
I continued to devote as much time as I could to learning about primal living and ancestral health, and in February 2018, I enrolled in the Primal Health Coach Institute program—earning my certification in just 6 months!
I entered into my primal journey to overcome my own health concerns, and to better understand what I need to do to improve my overall health and longevity. And all of my expectations have been exceeded!
I have been building my health coaching business organically, while continuing on with my current career. My enthusiasm grows as I work through the processes of building and maintaining my coaching business website and blog, having an active social media presence, and working with my employer to promote health and wellness for our employees.
As I move toward my retirement years, I reflect on a time when I was excited about reducing my responsibilities and taking it easy. But now that I am “aging backwards,” I am excited about something totally different—filling those years working as a Primal Health Coach.
Since starting my Primal Health Coach journey, my intent has always been to be a resource for lifelong positive health changes for my clients, family, friends, and colleagues. I hope to inspire, encourage, and educate as many people as possible, regardless of age or perceived limitations.
I am an example that you can take charge of your health and longevity and win!
— Vern Gorman
Primal Health Coach Institute Directory listing
Have a story to share? Email me here. Thanks, everybody, and have a great week.
The post The Health Scare That Changed My Life appeared first on Mark’s Daily Apple.
http://www.thealternativedaily.com/
That little butterfly-shaped gland in your neck known as the thyroid can have a significant impact on many bodily functions. An estimated 30 million Americans are said to have a thyroid disorder, and as many as one in three women who are over 35 may be suffering from thyroid problems. The thyroid produces a hormone […]
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