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Inline_Live-Awesome-645x445-03A lot of people come to the Primal Blueprint having felt lousy for many years. It might be because of excess weight, medical issues, or general lack of energy.

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

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

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

For more on the pleasure principle, continue reading here.


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

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Sometimes, the best thing your coach can tell you is “no.”

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

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Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

Day 285 Of 360

Back squat:
5 x 5 @ (up to) 75% of 2RM
1 x 10 @ 50%
3 x 5L, 5R @ 30-40% (as kettlebell back squat)


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


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The treadmill is one of those companions you should see casually like a work acquaintance—a relationship that helps you perform better at your real job.

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


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

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

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The scent of cardamom and the bright red tartness of lingonberries in this roasted chicken will bring flavor to your meal prep this week.

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

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

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

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

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

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

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

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

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

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

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

Favorite book:
Mindset Manual By Cory Gregory

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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




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

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weekend_linklove in-lineResearch of the Week

Potential mechanisms behind the links between full-fat dairy and health.

Religious belief predicts compassionate love.

A close relative of ketamine treats the most resistant type of depression.

CBD helps schizophrenics.

High-dose vitamin D reduces PMS in teen girls. Indirect benefits for teen boys.

New Primal Blueprint Podcasts

Episode 211: Joel Jamieson: Host Brad Kearns chats with Joel Jamieson about what most people get wrong about training, recovery, rest, and energy.

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.

Interesting Blog Posts

Swedish tips for outdoor parenting.

Doctors, coaches, and athletes are finally realizing that female athletes who get enough rest, recovery, and calories to avoid the female athlete triad perform better.

Media, Schmedia

The UK now has a Ministry of Loneliness. This isn’t normal.

A nice overview of how fiber benefits health.

Everything Else

Putin shows the health benefits of certain traditions.

Overlooked thanks to its propensity to degrade over time, the stick played a huge role in human evolution.

The boy who stayed awake for 11 days.

Make Lighting Great Again.

Things I’m Up to and Interested In

Podcast I’m liking: The Insight, a podcast all about human population genetics, ancient history, ancienter prehistory, and migration.

Video I’m digging: Central African pygmies building a bridge across croc-infested waters.

Area of research I’m eyeing: The interplay between the gut biome and physical performance.

Article I found fascinating: Is general anesthesia general amnesia? How we might consciously experience—but soon forget—surgery

Great AMA: A pair of CRISPR experts.

Recipe Corner

Time Capsule

One year ago (Jan 21– Jan 27)

Comment of the Week

Making stainless steel pans non-stick: Heat up on the stove, like, really, really hot. Put in some oil (I prefer coconut), about a tablespoon and swirl it around till it smokes. Dump out the oil. Turn off heat, and sprinkle kosher salt in the pan, a nice layer on the bottom. Using a handful of paper towels, rub the salt around, including the sides, like you are scouring the pan. Be careful not to burn yourself. After a minute or two, dump out the salt and wipe pan clean, It is no seasoned! You’ll note that the surface seems much smoother and slicker than before.

The key is to then use some fat in an already-heated pan. Like The Frugal Gourmet on PBS used to say, “Cold Oil, Hot Pan, Food Won’t stick.” For scrambled eggs (Mark!) or an omelet, I take a stick of butter and manually rub it all around the pan after it’s heated, to coat it well. Let it heat another moment, you want it hot enough that a water drop will ‘roll’ around. Then put in the eggs. Voila. Scrambled are a piece of cake and if you make an omelet, or fired eggs, they won’t won’t stick.

I clean the pan just with a paper towel, not soapy water (treat it like you would a seasoned cast iron pan) and it will stay non-stick for a good while. I repeat the seasoning process every couple months, depending on use.

– Great comment, Pcskier.


The post Weekend Link Love — Edition 487 appeared first on Mark’s Daily Apple.

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Saunas are used regularly by nearly one-third of all adults in Finland. They’re also extremely popular in the U.S. That’s because nothing is more invigorating for the body like a sauna. They relieve tension, relax muscles and mentally recharge your brain. Now, a new study reveals that saunas may be more than just relaxing, they’re […]

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