See Some Warriors Sweatin’ It Uuupp!

  • Warrior Group Crunches
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Weekend Link Love

We’ve got a brand new book out! It’s called Fruit Belly. Grab a copy from by Oct. 6 and get three free gifts. Learn all about the book and the special offer here.

You could be the winner of a $1000 primal shopping spree. Enter to win by Oct. 7.

Research of the Week

Self-control saps memory juice.

When it comes to the U.S. Clean Air Act and Safe Water Act, “compared with private firms, governments violate these laws significantly more frequently and are less likely to be penalized for violations.”

Low volume, high intensity loading might be able to regenerate degenerated discs in the back.

New Primal Blueprint Podcasts

Episode 87: Brad Kearns and Mark Sisson: Brad and I chat about longevity, peak performance, how to balance the two, whether achieving that balance is even possible, the future of endurance athletics and CrossFit, the challenge of having a young guy’s competitive intensity inside a 62-year-old’s body, and much more. You don’t want to miss this one. It was a lot of fun.

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.

Also, be sure to check out and subscribe to the Primal Endurance Podcast.

Weekly sweepstakes: Write a review for The Primal Blueprint Podcast or The Primal Endurance Podcast on iTunes and submit this form for a chance to win a Primal prize package. One new winner is chosen every week!

Interesting Blog Posts

Sure, giving everyone low-calorie leaves instead of meat will definitely solve world hunger.

Sweat-shaming is apparently a thing now.

Media, Schmedia

NBA players will soon start using wearable tech to track fatigue and predict injuries.

Americans eat all day long.

Australian TV investigates interval training.

According to the Heart and Stroke Foundation of Canada, saturated fat is no longer the real enemy.

Is the science behind the US dietary guidelines actually scientific?

Everything Else

Need a good knife? Go ahead and pledge $55 to this Kickstarter. I got a sample from them, and it’s the best knife I’ve ever used.

George Costanza’s napping desk is finally a reality, thanks to a Greek design firm.

Crows pay close attention to (and learn from) other crows’ deaths.

A company is coating non-caloric nanoparticles in sucrose to create a new sugar substitute.

Most Finnish kindergarteners are illiterate by design.

People are embracing full-fat foods. We’re winning.

Jeremy Bentham’s prison cooking (incarceration not required).

It’s like Yelp, but for people. Sweet fancy Moses.

I would be surprised if Portland, Brooklyn, and SF didn’t have luxury backyard chicken daycare.

Recipe Corner

Time Capsule

One year ago (Oct 6 – Oct 12)

Comment of the Week

Neat, will email this to my yogi friends who are cyclically bloated.

– Living in Malibu, I’ve got more than a few of these.

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These pieces have caught your attention throughout the week. So here they are in one place for you to consume, digest, and enjoy.

Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we’ll post up Breaking Muscle’s top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.



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When it comes to quick, grab-and-go breakfast options, muffins don’t get nearly the praise they deserve. They’re the meal-worthy cousin to the cupcake, the single-serve version of quick bread — and you can take your pick of sweet or savory.

Chock-full of nuts, fruit, veggies, and more, these 10 muffin recipes are a satisfying way to tackle breakfast on the go.


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Meet, Sarah Cattan!



Name:  Sarah Cattan

Age: 26

Location: Louisville, KY


What does being a Girl Gone Strong mean to you?

I think being a Girl Gone Strong is all-encompassing. It’s not about just being physically strong. I think being physically strong carries over in many different ways: being strong as a mother, a wife, being confident, etc. It’s about bettering yourself in a positive manner, whether that’s through powerlifting, Crossfit, Strongman, running, etc.


How long have you been training?

I have been in the weight room since early 2013 when I started my weight loss journey from 225 pounds. I started focusing on powerlifting when I had hit the 155-pound mark around August 2014 and decided to enter a push/pull in November 2014. Coming up on my first full year of powerlifting!


How did you get introduced to strength training?

I had weight trained for about 6 months back in high school, and remembered how empowering it felt. After gaining a ton of weight and being motivated to get it off after having my son, I just walked up to the free weight areas without really having a plan, and if I didn’t know how to use something I would watch other people.




What does a sample workout look like for you?

Here is a sample Leg day, from Meet Prep. I trained squats 2 times a week usually, on Tuesday for volume and Saturdays for working up to a heavy single. I don’t do much leg accessory work. I usually start by foam rolling for 5-8 minutes.


Pause squats
135×10 , 225×5
275×12 pause squats



Favorite Lift:

I am Squatzilla, I love to squat.


Most memorable PR:

Hitting a 405-pound deadlift at my first sanctioned meet in April 2015. I had someone tell me that it would never happen for me, and I literally did it a few weeks later. That was really empowering. I tend to channel negative energy into my training, I wish it wasn’t there of course, but I am excited to be able to push myself further with it. I also was really excited when I was able to do a pull up for the first time. That is a huge accomplishment for any female.




Top 5 songs on your training playlist:

Do My Thang – Miley Cyrus

Hood Go Crazy – Tech N9ne

Lucky Strike – Maroon 5

Ain’t Nobody – Felix Jaehn

F**kin’ Problems – A$AP Rocky


Top 3 things you must have with you at the gym/in your gym bag:

Oreos , My Inzer belt, blender bottle


Do you prefer to train alone or with a training partner? Why?

I love being surrounded by people in the gym. I tend to hit more weight and love the energy when I have my friends around me. We don’t necessarily have to be training together, but when we are in the gym at the same time it really is empowering. I love to celebrate moving big weights with dancing, too!




Best compliment you’ve received lately:

My friend Daniel Bell, who has a 914-pound squat, trained with me the other day, and he texted me later, “Your aggression today really even still gives me chills, reminds me of the good ol days when I was lifting heavy all the time and insanely.”


That made me really happy to know that even experienced lifters can really see the passion I have for the sport of powerlifting. I love channeling my energy to the weights rather it be positive or negative energy.



Most recent compliment you gave someone else:

I like to be very encouraging of other female lifters around me. There was a girl at a gym I usually don’t attend. I saw her squatting about 175 pounds. I tend to get curious when I see women moving big weight. I asked her if she powerlifts, and she told me she doesn’t, and I went on to tell her how impressive that was for using no belt, and went on to introduce myself.


Most embarrassing gym moment:

I sometimes have a habit of wearing underwear that may or may not look like granny panties, but you have to be comfortable. I’ve been called out a time for two for it.


Favorite meal:

This is super easy. I am a huge fan of unique cheeseburgers. My favorite one has an egg, maple syrup aioli, and pork belly, in addition to the burger patty. I love pretzel buns too.


Favorite way to treat yourself:

I love to lay in my bathtub with music! I also am a big fan of occasional Old Fashioneds with friends.


Favorite quote:

“A diamond is just a piece of charcoal, that handled stress exceptionally well.”


Favorite book:

I have a hard time picking a favorite book, but I am not going to lie to anyone. The Harry Potter series is my absolute favorite.


What inspires and motivates you?

I have a few key motivators: my son, bettering myself and my life, and I am slightly competitive.


I’m also motivated by other women out there pushing themselves to their limit. I cannot wait to meet more female powerlifters. I love encouraging, teaching, and learning from each woman with whom I have the chance to train and/or compete.




What does a typical day look like for you, from waking up to bedtime?

I had to laugh at the “typical day” being a mom, weight training and working. I have a different schedule everyday. I used to train at night, but since my son has started kindergarten, I wanted to make sure I have time to spend with him at night. My heaviest workouts are generally on the weekends, and I try to squeeze in some gym sessions in the morning and at night when he is with his dad. Here is a generalization of what a day might look like:


6:30am- wake up, get Kai ready for school

7:20am- get to the gym, workout

8:30-5:30- Work

6:00- Get Kai from school

6:30- Cook dinner

7:00- Help Kai with homework, bathe him, read stories etc

8:30- Epsom salt bath, with music, and catching up on social media

11- Hit the hay


What’s the coolest “side effect” you’ve noticed from lifting heavy?

I think doing actual real life lifting, taking out the trash, helping people move, being generally amazed at what our bodies are capable of. Also, flexing in mirrors is a slight habit now… Can be interesting to watch strangers laugh at you.




Next training goal:
I want to hit 455-470 pounds on squat at 165 at my meet in October, I plan to cut down to 155 to compete at 148 next year.


What are you most grateful for in your life?

I am most grateful to have a family that supports my endeavors and passions.


What life accomplishment are you most proud of thus far?

There are many things I am proud of, but the most meaningful would have to do with my son Kai. I am proud of being able to call myself independent. I am a single mom of a 5-year-old boy who is awesome, so I am absolutely proud to have a home that we can call our own.




Three words that best describe you:

Passionate, Kind, Strong


Tell us about a time when you were scared or doubtful about doing something, but then you did it and you were glad you did.

I tend to walk around very confidently, but confide in a few friends when I am doubtful. I was doubtful about powerlifting in general. Entering a sport where I come from no experience, no real guidance. No knowledge base of any other “powerlifters”, no idea what makes one a “good” powerlifter. All I knew was my love of lifting heavy things.



I had an older gentleman at my gym encourage me to enter an unsanctioned one in November 2014, and that is how it all began. I am absolutely lucky to have run across other powerlifters and people experienced in the fitness industry, who have really taken me under their wing and have been happy to share their experiences and knowledge to help guide me in my path. I am lucky to have made tons of friends in the industry so far who have been nothing but encouraging.


How has lifting weights changed your life?

It has absolutely changed my life in that before, I was uncomfortable in my own skin, I hid behind my eating habits. Lifting weights has allowed me to express myself and passion into something fun, healthy, and filled with lots of new friends.


Meet, Sarah Cattan!


What do you want to say to other women who might be nervous to start lifting heavy?

You should absolutely not be scared to lift heavy. Most girls who ask me for advice start with “I don’t want to get bulky, I just want to tone.”


Toning starts with a clean diet and HEAVY weights.


Sure, I might be bulkier than the average female, but I am squatting and deadlifting in the mid 400-pound range. In my opinion, I love my muscles and feel like I am still extremely feminine. If you take an average female off the street and encourage her to lift heavy, 135 pounds on the squat per se, that will not make any woman bulky, but you will get much better results with heavy weights and nutrition, than starving yourself and doing endless cardio.


Sarah Cattan Dress 640x658


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SW Brisket1Brisket is comfort food, there’s no doubt about it. It’s nothing fancy, just
a big ‘ol piece of meat slow-cooked until tender, but man, is it good. In this recipe, traditional brisket is given Southwest flair with spices, peppers and pickled jalapenos. You can even add cilantro, if you like.

This recipe is loaded with peppers, both sweet and spicy. The bell peppers slow cook along with the meat, and the jalapeños are quick-pickled with vinegar and used as a garnish. Peppers are there for Southwest flavor, but also because they have vitamin C and B and carotene, and the capsaicin in the spicy ones can potentially be an effective anti-inflammatory.

This is a plan-ahead type of recipe, one you might want to start on the weekend with the intent of feasting early in the week. Mainly because time is brisket’s best friend. Time to soak up the seasoning, time to cook, and time to lie around before being reheated and eaten.

Servings: 8

Time in the Kitchen:

Plan ahead! Brisket tends to taste better and be most tender if it’s seasoned the night before it’s cooked, and then cooked a day before it’s eaten. On the day you plan to eat the brisket, simply re-heat it in the oven.

Day 1: Buy and season the brisket. Let it rest overnight in the refrigerator.
Day 2: Cook the brisket and make the pickled jalapeños. (1 hour of hands-on cooking time, plus 3 hours in the oven)
Day 3: Re-heat the brisket (35 minutes)



  • 1 (4 – pound) brisket (1.8 kg)
  • 1 tablespoon kosher salt (15 ml)
  • 1 teaspoon black pepper (5 ml)
  • 1 tablespoon chili powder (15 ml)
  • 1 teaspoon cumin (5 ml)
  • 2 tablespoons extra-virgin olive oil (30 ml)
  • 2 white or yellow onions, thinly sliced
  • 4 garlic cloves, thinly sliced
  • 1 cup beef stock or red wine (240 ml)
  • 1 red bell pepper, sliced
  • 2 green bell peppers, sliced
  • 1 bay leaf

Pickled Jalapeños:

  • 3 jalapeños, sliced into ¼-inch rounds
  • 1 small red onion, very thinly sliced
  • 4 garlic cloves, thinly sliced
  • ½ cup unseasoned rice vinegar (120 ml0
  • ½ cup water (120 ml)
  • 1 tablespoon kosher salt (15 ml)
  • 1 teaspoon sugar (5 ml)
  • 1 bay leaf


Mix together the salt, black pepper, chili powder and cumin. Rub the spices all over the brisket. Cover and refrigerate overnight (or at the very least, 4 hours.) Let meat stand at room temperature 30 minutes before cooking.

The day before, or at least 4 hours before, pickle the jalapeños. In a small saucepan, heat the vinegar, water, salt, sugar and bay leaf until it’s simmering, and the salt and sugar dissolve.

Add the jalapeños, onion and garlic. Turn off the heat and cover. Let stand 20 minutes.

Pour into a clean jar. Let cool, then cover and refrigerate.


When you’re ready to cook the brisket, heat oven to 325 °F/163 °C.

Heat a large Dutch oven on the stove. Add the olive oil. When the oil is hot, add brisket and sear 4 to 5 minutes per side until each side is nicely browned. Remove meat from the Dutch oven. (If the brisket is too large to fit into any of your pots, it can be cut in half or thirds)

Add onions and garlic to the pot (adding more oil if necessary) and reduce the heat to medium. Cook onions until golden brown and soft, about 10 minutes.

Pour in the wine and scrape up any browned bits from the bottom of the pot. Bring the liquid to a simmer for 5 minutes. Add the bell peppers and bay leaf. Add the meat back to the pot. Cover and transfer to the oven.


Cook, turning every 30 minutes, until meat is very soft and fork tender, about 3 hours. For the last 30 minutes, remove the lid so the liquid reduces some. Keep an eye on the meat; if it gets too brown, put the lid back on.

Let the brisket cool, then cover and refrigerate overnight. The next day, scrape off any excess fat, if desired. Reheat the brisket in the same pot, covered, for 30 to 40 minutes in a 350 °F/177 °C oven.

Slice the meat against the grain and serve with the pickled jalapeños on top.

SW Brisket2

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Squats should be working your legs and glutes. But when your grip is too wide, they don’t do that any more.

Squats. Sitting down with a weight on your back then standing back up. They sound simple, but unfortunately they aren’t. Technique plays a significant role in your ability to move heavy loads. One of the biggest technique mistakes I see destroying what could be a great squat is where you place your hands. Watch the video below to see what I mean.



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We don’t eat like normal people around here. Oh sure, we eat recognizable food — we’re not 3D printing our meals or anything — but because of the particular needs and demands of our jobs, our schedules are a little out of whack. I work from home as a food writer, recipe developer, and photographer; he works during the evenings as an editor for a major online sports media company. There’s always a ton of food (and leftovers!) in our house, but we’re not always both around at the same time to eat it.


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