Originally Posted At: https://breakingmuscle.com/feed/rss
A good workout starts with a good warm-up. As Breaking Muscle podcast guest Dr. John Rusin says, a warm-up should accomplish two things:
Prepare your body for performance
Help prevent pain and injuries
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Have you ever walked into a group fitness class or personal training session and thought, “Please please please don’t let there be push-ups today”?
If the idea of a set of push-ups fills you with dread, you’re not alone. Push-ups are tough! They’re a skill exercise, meaning they require upper body strength, trunk stability, range of motion, and even mobility… all at once. Just being strong or fit isn’t enough — it takes time and practice to master the technique.
As such, many women avoid push-ups. Maybe they’ve always struggled to do them, or they just don’t think they’re strong enough (or they’ve internalized the incredibly frustrating misconception that women can’t do standard push-ups, and should stick with push-ups off their knees instead!).
But the truth is, with proper form and some practice, almost anyone can master the push-up.
In this article, I’m going to show you how to build the strength and skill you need to do push-ups, step by step. In addition to discovering all of the benefits of push-ups, you’ll learn:
Plus, I’ve included a 12-week training program that shows you exactly how to program these four exercises so you can achieve your push-up goal!
The push-up is an effective bodyweight exercise whether your goal is getting stronger, building muscle, or improving overall fitness. A horizontal pressing exercise, push-ups primarily work the chest (pectorals), triceps, deltoids, and core, but require some assistance from the glutes and leg muscles, too.
Learning to perform push-ups creates a unique opportunity for you to:
Now you’ve seen why push-ups are a great exercise to incorporate in your training, let’s look at an important alignment tip to help you perform the standard push-up — as well as all the push-up progressions I’m going to cover shortly — safely, effectively, and with proper technique.
Whether you’re performing a regular push-up or a modified variation, being mindful of your form and alignment is important.
Here’s the trick: Think of placing a broomstick down your back.
As you get into your starting position and then perform your push-up, that imaginary broomstick should maintain contact with your body in three places:
Maintaining a straight line with your body — and engaging your entire core throughout the rep — will allow you to move smoothly as one solid unit, which can help your push-up (or push-up variation) feel less challenging and protect your lower back.
Quick tip: Some folks find it helpful to video themselves from the side so they can check their alignment and make any necessary adjustments.
Keep your imaginary broomstick in mind as you work on each of the following push-up progressions.
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The key to learning push-ups is to break the movement down into small, doable exercises. As you practice these progressions, you’re developing the strength and skill required to be able to perform the full push-up.
Depending on your fitness level, you can work these progressions into your training one of two ways:
If you’re tacking these progressions onto a workout (rather than practicing them as standalone movements outside of your training sessions), you may find it helpful to do push-up work right after your warm-up so you’re not fatigued. Either way, always be sure to thoroughly warm up first.
A final quick note before we get started: You’ll notice that push-ups from the knees, otherwise known as short-lever push-ups, are not one of the progression exercises. Short-lever push-ups are an amazing exercise to target your pecs, deltoids, and triceps. However, they’re often not the most effective way to progress to a full “long-lever” push-up (on the toes with legs extended). This is because bringing your knees to the ground significantly shortens the lever, requiring far less upper body and core strength, which are two things that need to be developed in order to perform long-lever push-ups. Additionally, an important part of push-up practice is patterning the movement properly, which is precisely what you’ll be doing by working on variations that are also performed on your toes.
The high plank hold is incredibly important to practice when working toward a push-up, yet it’s almost always overlooked. It might help to think of the high plank hold as the foundation of the movement, as it’s the starting point (and ending point!) of each push-up. Plus you’ll get the added benefit of strengthening your core while you’re at it.
If a high plank hold on the ground is too challenging, feel free to place your hands on something elevated, such as a bench or a countertop. Place your hands as high as needed until you’re able to perform several reps while maintaining proper alignment.
This exercise is a great way to take the foundational strength you developed in your high plank hold and start adding some movement! Eccentric training focuses on the “negative” portion of an exercise, or in this case, the descent of your push-up. Working on an incline gives you the strengthening benefits of a full push-up, but reduces the amount of weight you’re moving. Learning to descend with control while maintaining excellent alignment helps build strength and get you closer to your push-up goal.
You should be at an incline that allows each rep to be challenging, but smooth and relatively fast.
Working on your mobility and balance too? Learn how to perform the single-leg Romanian deadlift and incorporate it into your training program.
Here, you’ll be working the eccentric (negative) portion of the push-up as you did in the previous exercise, only this time it will feel more challenging because you’re adding more body weight (i.e., resistance).
Note: You may find you’re not able to lower yourself all the way to the floor yet, and that’s OK! There are still a lot of benefits of practicing this with a slightly shorter range of motion. Do your best, and keep practicing.
Practicing incline push-ups is an effective way to progress to a full push-up. Like the eccentric incline push-up, you’re moving less bodyweight than a regular push-up. Only now, you’re adding the concentric portion of the movement — pushing back up — so you’re still progressing. As you get stronger, you can further progress this movement by lowering the height of the incline until you’re ready to do them on the floor.
Perform this movement at an incline that allows each rep to be challenging, but smooth and relatively fast. If you find yourself struggling to complete the recommended reps and your form is suffering (e.g., your hips sag), find something slightly higher to place your hands on (wall push-ups are totally fine!). When each rep feels smooth and strong, it’s a great confidence booster, and it helps pattern the movement correctly.
Now that you’re ready to hit the floor, let’s review how to do a perfect push-up.
Whether you’re practicing your push-up progressions on their own, or incorporating them into your existing strength training program, you can use this 12-week program to help you work your way up to full push-ups.
I recommend doing push-up work at the beginning of your workout following your warm-up, when your muscles are still fresh. When you’re done with your session, allow 48 hours for recovery before repeating your push-up practice. Depending on where you’re at in the program, you can expect to train your push-ups between 1 and 3 times per week.
And remember: You’ve got this!
Download your PDF of the 12-Week Push-Up Training Program here.
The post Push-Ups Feel Impossible? Start with These 4 Beginner Progressions appeared first on Girls Gone Strong.
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There was a time in my life when I spent every waking moment thinking about food. What I was going to eat, when I was going to eat it, and how much protein I could get in per meal. To put it simply, I was obsessed. And honestly, I’d tell anyone who’d listen what plan I was on and how freaking amazing I felt doing it (spoiler alert, I didn’t actually feel amazing).
Here’s the thing though. When you make the program or plan that you’re following a big deal, it becomes THE THING you’re doing. Also, by the nature of it being a “thing” it inherently has a beginning and an end. If any of the following phrases sound familiar, read on.
“I’m eating low carb so I can lose weight.”
“We’re planning on doing keto this summer.”
“I do intermittent fasting, but I’m taking a break to enjoy vacation.”
As a health coach, I can empathize with those of you really do believe it’s a big deal. After all, you’re changing how you eat, you’re sharing your newfound wisdom with friends and family, you’re marching down the road to a better you. It’s exciting, I get it. Especially when you think you’ve found the secret weapon that will get you to your goal weight or goal-pair-of-pants.
For one reason, it’s because food is everywhere. At home, in our social media feeds, at social gatherings, weddings, funerals, you name it. It’s how we celebrate, commiserate, and treat ourselves when we’re feeling bored, happy, sad, or stressed out.
And when we decide to follow a dietary plan that has specific rules (ie 1 gram of protein per pound of bodyweight, less than 20 grams of carbs a day), it suddenly becomes all we think about. Just imagine about how much energy is wasted planning and talking about food!
I know meditation is good for me, but I don’t know how to start.
I’ve tried to meditate before, but my mind is too busy.
It sounds easy, but it feels hard.
Not sure what the hype is all about? Find out why millions of people have been meditating for thousands of years.
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Seriously, how many times have you been in a situation where you’ve proudly declared that you don’t eat bread? Or that you’re sugar-free. It’s like a badge of honor. Diet culture tells you that if you abide by a strict set of eating rules, you can be sure of three things:
You’ve probably spent a lifetime getting bombarded by flawed beliefs about good health. These messages tell you that moderation isn’t meant to come easily. That food should always be judged and controlled. And that restriction is the price you’ve got to pay to prevent feeling fat, foggy, and fatigued.
There’s a term called Orthorexia Nervosa that describes what happens when health-conscious folks go too far.1 According to Dr. Steven Bratman, the holistic physician who coined the phrase, it’s involves having an extreme fixation with eating the right things and avoiding the wrong things at all costs, eventually impairing your mental, social, and physical well-being.
Following any strict set of rules can put you in this category, depending on your personality. In this study of 459 college students, researchers looked at whether orthorexia nervosa could be predicted from the demographic variables of gender and BMI, as well as the personality variables of self-esteem, narcissism, and perfectionism.2
After participants completed online questionnaires about healthy eating behaviours, problems resulting from those behaviours, and positive feelings associated with those behaviours, researchers concluded that men who had a higher BMI and men and women with traits of narcissism and perfectionism where more likely to develop disordered thinking around food.
If you’re tired of shouting from the rooftops, consider this: when you don’t feel the need to obsess about your dietary choices, you will never require permission or need to ask for forgiveness. You’ll never need a cheat day. And you’ll never fall off the wagon. Sound good to you? Here’s how you do it.
Everywhere you look people are shouting about food. So yeah, it’s hard not to make a big deal about what you eat. But what if you traded all the obsessing, micromanaging, and feeling guilt and shame for something a little more effortless? That might be just as rewarding. Get started by following these steps:
Got something to add? Go ahead and share in the comments below.
The post Stop Making What You Eat a Big Deal appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Building long-term motivation and consistent exercise habits are the most valuable things you can do for yourself. Many mindset shifts can help you achieve those goals, and here I’ll address an important one: taking ownership of your exercise.
The feeling that you are in control of your choices and actions is known as autonomy.
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Everyone understands the intuitive power of eating the way our hunter-gatherer ancestors ate for hundreds of thousands of years. Sure, there’s a lot of variation throughout the eons. Changing climates and human migration patterns determined the culinary landscapes available to our ancestors, and the proportion of animals to plants in the diet varied across latitudes. There was no One Diet to Rule Them All, but there were patterns and trends that we can surmise and approximate. And we know what they didn’t have access to: the industrial foods of the modern era.
This way of eating works pretty well for most people who try it. It’s why the Primal Blueprint works, why the paleo diet works, and why, in general, the alternative (and even conventional) health world has increasingly looked to previous eras for guidance and to generate hypotheses on best health practices.
Okay, but what about the diets of your more recent ancestors?
Because if you take a look at the world today, you see incredible diversity. Hundreds of different ethnicities all of which emerged out of tens of thousands of years of population migrations and admixture events and bottlenecks and population replacements. In other words, a broad series of environmental pressure cookers created the world we inhabit today—and some of the most significant environmental pressures shaping modern human genomes have been dietary changes. While no one has adapted to the modern industrial diet, it seems intuitive that modern humans have adapted to some of those environmental pressures and that perhaps those changes can inform our dietary patterns today.
Don’t get me wrong: The basic machinery remains—the anatomically-modern human who produces insulin, metabolizes fats, carbohydrates, and ketones, requires protein and a range of micronutrients—but it’s in the margins that things have changed. And the margins are often where the interesting things happen.
I’m not suggesting that the basic Primal way of eating is outmoded. For what it’s worth, I think it’s still the best foundation for most people to eat, and the more “broken” a person is—obesity, metabolic syndrome, type 2 diabetes, digestive issues—the further back along their ancestral line they should look for health clues.
But once you’ve got things dialed in, you can start to explore higher up the ancestral chain—to graduate from hunter-gatherer to ancient pastoralist. This has the potential to optimize your physical health by tapping into those unquantifiable compounds unique to the food and your psychological health by honoring your ancestors. And even if it doesn’t improve your health in any appreciable way, it’s an opportunity to connect to your ancestors.
My experience is that eating the specific foods your direct ancestors consistently consumed resonates across your genome. This sounds ridiculous to the strict calorie-counter with a lifelong subscription to Cronometer, but consider that vitamins weren’t discovered til the early 20th century. Nutrition is still a young field. We know very little. There’s a lot in food that we’re probably missing, and those things could be interacting with your genes. Your genes might “expect” them, even if we can’t yet identify them.
Some of it we can predict and analyze. I think back to the time I had my own ancestry and DNA analyzed. Turns out I’m of Scandinavian stock, and some of my most recent ancestors were in Normandy (the part of France settled by Vikings). Sisson itself is a Norman surname, one that arrived on the shores of England in 1066 with the Norman invasion.
It also turns out that I need more long-chained omega-3s in the diet because my body isn’t very good at elongating short-chained omega-3s into the long-chained “marine” ones. I need to eat more fatty cold water fish—which happen to be some of my favorite foods—to get both omega-3s and vitamin D. Wouldn’t you know: both Vikings and Normans ate a ton of fish, including cod (whose livers are incredibly rich in vitamin D and DHA) and salmon (which is very high in omega-3s and decently high in vitamin D). Even the pork my Norman ancestors raised were high in omega-3s, as Norman pigs’ diets were supplemented with fish scraps.
It turns out that I have an elevated risk for soft tissue and connective tissue injuries, a likely indicator that I need more collagen and glycine in my diet. Sure enough, a mainstay in Viking, Norman, and medieval European diets in general were soups and stews made with animal bones and joints and skin rich in collagen. And here I am today, putting collagen in my coffee and even selling the stuff in stores across the world.
And then there are those strange connections you feel to certain foods. It goes beyond hunger, beyond “tasting good.” It’s more of a “feeling,” a sensation of connection, of warmth, of “this is right.” For me, it’s that cold sliced lamb leg with sharp cheddar and a side of raw onions—maybe the greatest, easiest lunch of all time. Certainly the most satisfying. Why? Am I recalling the the famed “salt meadow lamb” of northwestern France who feed on the salt-sprayed grasses of the coast? Could it be fenalår, the Norwegian salt-cured lamb leg I’m remembering?
Perhaps the specific ancestral foods of your specific ancestry unlock some secret dimension of your health. Probably impossible to measure or ever prove, but what if?
When I look at my genetic proclivities, the dietary habits of my Scandinavian and Norman ancestors, and the actual diet I’ve intuitively settled on, they all match up. There’s real value in this kind of analysis.
All else being equal, I assume that entire populations of people ate and lived a certain way because of adaptations to that diet and way of life. If a population “settles” on a way of eating for a good 1-2 thousand years, there are probably adaptations to that diet happening. We know that natural selection can happen incredibly quickly, and that humans are subject to this just like animals, bugs, bacteria. We’ve seen specific adaptations to specific foods, like lactase persistence after dairy’s introduction, and increased reliance on dietary omega-3s and a reduced ability to synthesize them in populations like Northern Euros who had access to lots of fatty cold water fish. You’ve even got the Inuit, who adapted to the Arctic food environment by improving fat metabolism and increasing the ability to generate heat from the food they eat.
Now, some people find this kind of content controversial. When I suggest something like this, I’ve had people say things like “even suggesting there are differences between human populations is wrong.” Some people worry it will feed divisions that already exist. Man, that’s a myopic view. I think the opposite is true. This is a way to celebrate our differences and connect to our past. It’s beautiful, really.
To me, it’s far more insulting and limiting to suggest that we are all identical to each other, carbon copies, interchangeable, fungible. That’s boring, and it’s frankly incorrect. Anyone with eyes (and taste buds) can take a look around and see that differences exist in the dietary habits and cuisines of different ethnic groups. These differences aren’t all arbitrary. There are hints at real physiological consequences for how we metabolize different foods.
In future posts, I can explore more of these interactions between specific ancestry and diet. For now, I’d love it if you guys gave this some thought.
What kind of foods were your recent ancestors eating? What did grandma make when you were a kid? What did grandma grow up eating?
Do you see any value in approaching diet and health from this angle?
Take care, everyone.
The post The Value of Eating What Your Ancestors Ate appeared first on Mark’s Daily Apple.
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One of the upsides of indoor venues being closed this past year is that a lot of people have (re)discovered a love of the great outdoors. More people than ever seem to be venturing out on the trails, camping with their families, and generally taking advantage of nature. Although avid hikers and campers might lament the busyness of their once-isolated outdoor spaces, I think we can all agree that this is a good thing for society as a whole.
The food situation can be a barrier to entry, though. Traditional camping and hiking foods tend to be high-carb and grain-based, so Primal and keto outdoors enthusiasts may find themselves at a loss for what to eat. Portable, shelf-stable items like oatmeal, granola bars, sandwiches, pasta, and s’mores probably aren’t on your Primal menu. (You can make better-for-you s’mores that are pretty darn amazing!) Never fear. Plenty of Primal- and keto-friendly foods work just as well in these scenarios.
Conventional backpacking wisdom also suggests that hikers need to keep carb intake high to maintain energy and stamina. Not so! Primal and keto diets are ideal for camping and especially for hiking and backpacking. These sustained submaximal efforts rely largely on fat-burning for energy, at least for the metabolically flexible among us. A growing contingent of Primal, paleo, and keto backpackers are demonstrating in real time that it’s not only possible to fuel your outdoor adventures on a low-carb diet, it may actually be ideal.
If you’re packing a cooler, you can eat literally anything you would eat at home, provided it can be prepared or reheated on a camp stove or over a fire.
Your camping shopping list can look pretty much like your typical shopping list:
Don’t forget avocado oil, salt and pepper, other spices, and condiments to make your food taste delicious!
Personally, I prefer to do as much work as possible at home. Save time by pre-cooking bacon, chili, shredded chicken, taco meat, and hard-boiled eggs. Assemble kabobs to cook over the fire. Make low-carb muffins or pancakes if they’re on the menu. Once at the campsite, cook scrambled eggs, grill burgers and sausages, toss together salads, and so on.
However, if you won’t have a cooler, or if you’ll be backpacking, that’s another story altogether.
Backpacking food takes a lot more forethought than regular ol’ camping. Note that I include backcountry camping, where you have to pack in food, under the “backpacking” umbrella. Whenever you have to carry your food any significant distance, weight and space efficiency really matter. You don’t want to carry unnecessary food, nor do you want to be hungry and undernourished.
You should carefully consider how many calories you need each day, factoring in your activity level, how long you’ll be out in the wilderness, and if and when you’ll be able to resupply. Figuring out exactly how much to bring can be tricky, especially for Primal and keto folks. Usual recommendations are around 25 calories per pound of body weight per day, plus or minus 5 calories for easier or harder outings. However, one of the purported benefits of metabolic flexibility and efficiency is that you become less dependent on regular meals and possibly get away with fewer calories. Indeed, some low-carb hikers (and other endurance athletes) enjoy pushing the limits and seeing how little food they actually need. That can be a risky strategy, though.
Ultimately, you’ll need to figure out for yourself through trial and error exactly how many calories you need per day. Likewise, experiment to find your preferred macronutrient consumption on the trail. The Ketogenic Backpackers group on Facebook is a fantastic resource for seeing what other low-carbers are doing.
The main priorities when selecting backpacking food are weight and temperature stability. You can afford to bring a few perishable items to eat in the first day or two, but for longer treks, you don’t want to mess with possible food-borne illness.
Here are some options that fit the bill, require no cooking, and are also low-carb:
You might be surprised how many food items you can get in powdered form, making for easy, lightweight packing. Many hikers take advantage of powdered vegetables, including single vegetables, vegetable blends, and green powders, to cover some of their nutrient bases.
Dairy products like heavy cream, various cheeses, sour cream, and butter come in powdered form. Can’t do dairy? Look for coconut milk powder. These can all add welcome flavor and much-needed fat and calories to your trail meals.
Coffee lovers can still have their morning brew thanks to instant coffee. We all know that Mark isn’t the biggest fan of fatty coffee in general, but in this case, it can be a delicious way. Some hikers even bring small battery-powered whisks so they can whip up instant “trail coffee” with powdered MCT oil (which can boost ketone production), heavy cream, butter, and/or coconut milk. Substitute instant tea if coffee isn’t your thing.
Lastly, don’t forget about protein powders and collagen peptides for valuable amino acids!
If you’re bringing a stove and heating water on the trail, the world is your (dehydrated) oyster! Most meats can be dehydrated unless they have a high fat content, as can eggs, vegetables, fruits, and legumes. Serious hikers probably want to invest in a dehydrator, which gives you almost endless possibilities for creating your own dehydrated meals to reconstitute on the trail. Make sure you take the time to learn the ins and outs of proper dehydrating so you don’t end up with spoiled food. Dehydrated ingredients are also readily available online.
When putting together meals, don’t forget to add herbs and spices for flavor, and bring fats to add during cooking (see below). Here are just a few ideas:
How about instant n’oatmeal? (That’s not-oatmeal, if you didn’t know.) Play around with different combinations of powdered cream or coconut milk, flax seeds, chia seeds, ground nuts or almond meal, dried coconut, freeze-dried berries, protein powder, salt, and spices like cinnamon or nutmeg to get the perfect flavor combination and macros for you.
If DIY isn’t your thing, a few brands already offer Primal-friendly and keto-friendly meals, with more options on the horizon, I’m guessing. Many traditional brands have at least a couple meals with appealing ingredients and macros, too.
As I said, getting enough calories can be a challenge for any long-distance hikers, but especially those who are also practicing low-carb eating or intermittent fasting. Fat provides nine calories per gram, versus the four calories in protein and fat. Getting enough fat is essential, and it will make your trail food more appealing.
In addition to the powdered dairy and coconut products mentioned above, you can carry olive or avocado oil in food-safe silicone containers. Just make sure you double-bag them to prevent spillage in your backpack, and don’t mix fats into your dehydrated food until it’s time to cook them.
Coconut oil is another great option, and it comes in single-serving packets. For heat stability, you can’t beat cacao butter, but it does taste mildly like chocolate. That’s nice for your trail coffee, and it’s fantastic in chili, but it doesn’t work as a neutral oil.
Some hikers carry butter, but the USDA recommends not keeping butter at room temperature for more than two days.1 It’s okay for short hikes, but for longer hikes, especially in the heat… you do you.
Hopefully, keto folks are already well aware of the importance of electrolyte supplementation. That goes double during hiking. Hikers and backpackers are endurance athletes. All athletes need to make sure their electrolyte intake is sufficient, especially when they’re losing electrolytes through sweating.
Check out my recent post Ways to Get Your Electrolytes (That Aren’t Sports Drinks) for options.
There’s nothing wrong with sticking to your usual low-carb macros on the trail. Hiking is a perfect opportunity to take advantage of that fat- and ketone-burning prowess you’ve worked so hard to build.
That said, adding a bit of dried fruit to your trail mix, noshing on a foraged piece of fresh fruit, or enjoying some dark chocolate at the end of the day is also a perfectly valid choice. Remember, metabolic flexibility means burning fat, ketones, and glucose when it’s available. Within reason, additional carbs probably won’t even kick you out of ketosis—not in the context of long, active days. It’s not necessary to up your carbs, but you shouldn’t worry that the keto police will come after you on the trail.
There are so many delicious low-carb meals that are well-suited to hiking and camping! Seasoned campers and hikers, please share your favorite Primal and keto meals and snacks in the comments!
The post Keto on the Trail: What to Pack for Primal and Keto Camping, Hiking, and Backpacking appeared first on Mark’s Daily Apple.
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When it comes to improving running performance, runners usually fall into one of two camps:
I know because I spent years in the former category.
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Research of the WeekTop men and women are hard at work trying to convince you to go on a plant-based diet.
Ivermectin combined with doxycycline looks to be an effective, inexpensive COVID treatment.
Neanderthals ate some starchy foods.
At least across the Southwestern United States, ancient human gut biomes were far more diverse than they are today.
Ancient enhancement of Amazonian soil quality made by pre-Columbian forest dwellers still persists today.
Episode 491: Dr. Jason Fung: Host Elle Russ chats with Dr. Jason Fung, a practicing nephrologist, best-selling author, and expert on intermittent fasting.
Episode 492: Dave McKeown: Host Brad Kearns chats with Dave McKeown about leadership.
Health Coach Radio: Erin and Laura chat with Elizabeth Tripp about creating your own experience and rewriting your own story.
Low-fat flavored (sugar-filled) milk is coming back to schools.
Texas may ban fake meat purveyors from calling their products “meat.”
How to lower your LDL when you’re low-carb.
Ranchers: this is what you’re potentially missing out on.
Naps as productivity boosters.
Hyenas massacred and ate this group of Neanderthals.
Ancient Pacific Coast dwellers had access to so much salmon that they had to impose limits to keep from eating too much. Nice problem to have, huh?
Podcast I enjoyed doing: Mark Bell’s Power Project. Go listen.
Other podcast I enjoyed doing: Abel James’ Fat Burning Man. Go listen to that too.
Good interview: Robert Lustig on CNN about the dangers of processed food.
Bad news: Young kids have gained a ton of weight throughout the pandemic.
It always helps: Bad sleep? Exercise will improve your thinking.
What are you grilling this summer?
One year ago (May 8 – May 14)
“Avocado Mayo: Great for fish sticks! Put mayo in a plastic bag with cut of fish, squish around until all are coated in mayo, roll in a mixture of crushed pork rinds, parmesan cheese, and smoked paprika or other spices. Cook in air fryer. Serve with chipotle lime Avocado mayo. Yum yum!”
-That sounds incredible, Carol.
The post New and Noteworthy: What I Read This Week — Edition 130 appeared first on Mark’s Daily Apple.
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When I started training clients, I thought I knew it all, and I would strut around the gym floor like a peacock, willing to assert my superior gym knowledge. When in fact, looking back, I knew absolutely nothing.
This attitude hurt more than helped me, and this was the first of many mistakes I made at the beginning of my career.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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