Warrior Fit Boot Camp Fitness Fun!

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There’s something to be said for embarking on a path and then staying open when the road branches off in different directions. That feels like an apt metaphor for my career. I was always in touch with my passion and purpose: pursuing entrepreneurial endeavors in the field of health and wellness to activate positive and persistent change in as many lives as possible. But the exact unfolding of my career path has been a continual and welcome surprise.

These past few years especially, my business has branched out to all different avenues…book publishing, nutritional supplements, educational diet and exercise systems, a successful condiment company, a franchise of restaurants…but at the heart of all of my endeavors is my passion for spreading the Primal way of life across the globe.

After my career as a pro endurance athlete and before I started blogging here at Mark’s Daily Apple, I transitioned to a fitness and health coaching career and saw firsthand how providing one-on-one wellness support could effect dramatic change in the lives of people who had all but given up on living a vibrant, healthy life.

Impacting people on a personal level is what I’m all about, but I wanted to reach more people than was possible working one-on-one with clients within the constraints of a 24-hour day and 40-hour workweek. So, I started Mark’s Daily Apple to help elevate the paleo and Primal conversation onto a more expansive platform. And it worked. People actually read what I had to say. The Primal message reached millions, and helped an untold number of people take control of their health and their lives.

But then the road revealed yet another path. There was more that could be done. I am only one man, but what if I could collaborate with all you Primal enthusiasts out there to help spread the Primal message and heal the health of the world? What if I could help create a global network of Primal Health Coaches to transform the health and consciousness of communities into ones of optimal wellness and happiness through ancestral health? That’s why I started the Primal Health Coach program—to train other health motivators to inspire change.

I launched the program last year to remarkable success, and I’m thrilled to say thousands of people have taken up the banner for Primal pursuits across the world. Here are just a few of their beautiful faces:

I love hearing from Primal Health Coach graduates to see where they’re at in their career pursuits and how the program has helped them.

The Primal Health Coach program provides a concise platform of knowledge that I pass on to my personal training clients and colleagues. It has given me the confidence to help people in ways beyond the fitness industry. Simply put, I am a more well-rounded trainer and health coach because of my experiences with Primal Health Coaching.

– Josh Holland

The Primal Health Coach program expanded my access to and credibility with people who embrace Primal principles but may not have considered holistic medicine, enhancing my practice and extending my professional reach.

– Dr. Dana Leigh Lyons

Completing the Primal Health Coach program has proven to be an invaluable asset to my coaching practice. I’m so much more prepared to explain the benefits of a Primal lifestyle to my clients and coach them as they take their health, fitness, and performance to a higher level than ever thought possible.

– James Arthur

The Primal Health Coach program is a comprehensive training package that has helped solidify my knowledge of the Primal philosophy as well as how to eat and train in general. In the start-up phases currently, I know that the information and coursework I learned from the Primal Health Coach program will allow me to help others and give them alternatives to the Standard American Diet approach. The added sales and client information are the icing on the cake to take the information and put it to use in helping others.

– Jeff Pickett

I wanted to thank you for putting together the business materials and the 90-day program. Within a few days of that being published for us, I booked my first 2 clients (I started going to a gym and the owner will literally call me over while he is on-boarding people!!!). I’ve told you before that I struggle with organizing things and need a structure to follow, then I’m good. Well, it was enough for me to jump in.

– Mike Bruce

In the last year, my team and I have paid close attention to requests from our students and graduates. We’ve listened carefully to their feedback, so we can continue to make improvements to the program—improvements that will provide them with everything they need to run successful businesses as Primal Health Coaches and get their clients the results they desire. Today, I’m excited to announce that we’ve recently released several major program updates.

The new and improved Primal Health Coach Learning Center features:

New Learning Management Platform – We’ve redesigned our learning hub so that you can move through the coursework and examinations simply and easily from the comfort of your home, and on any device (computer, tablet, mobile phone). Once a student, you have lifetime access to the coursework.

New/Updated Coaching Coursework – My goal has always been to train the most effective coaches and set them up with thriving health-coaching businesses from start to finish, so we’ve expanded our coaching education courses and lead you through the ins and outs of operating a successful practice. Master Coach Christine Hassler walks you through training videos that bolster confidence, help you secure clients and brand your business with an online presence, and arm you with both coaching and sales strategies. Every lesson features supportive text, audio additions, and ready-made PDF handouts for you to use in your business.

A New Primal Health Coach Business Resource Center – The nucleus of your health coaching business, with all the tools, forms, educational handouts, logos, graphics, and guidance you need to kickstart your health coaching business and keep it running full steam ahead. We motivate and inspire with business-building tips, rates and programming advice, legal and insurance considerations, coaching strategies for the many different personalities you will encounter, suggestions for earning passive income and making the most of your health coaching certification, and so much more. The learning never stops, and the support keeps on coming.

A New Step-by-Step 12-Week Program – You’ve worked hard with a deep dive into ancestral health, and now you can hit the ground running with a done-for-you program you can use in your practice. No more guesswork. And no struggling through months of program prep. You can immediately and confidently launch your health coaching business knowing you have a sure-fire and customizable regimen to use with clients. We’ve got you covered every step of the way.

A New and Improved “Find a Coach” Directory – As a graduate of the program you’ll have the option of creating a public profile on PrimalHealthCoach.com. Being listed in the directory is a great way to attract new clients.

And we’ve included numerous other updates and improvements, all designed to build better coaches.

I wanted to let you know about these updates in case you or someone you know has been thinking about a health coaching career and is excited to help others onto the Primal path.

As a thank you for your loyalty and passion for Primal, we’re offering $100 off the program until April 17th. Just call us at 844-307-7662 and refer to code “FRIENDOFMDA.”

You can also head on over to PrimalHealthCoach.com where you can sign up to watch an exclusive Info Session Video I made for you, or download a free Primal Health Coach Guidebook that will answer any additional questions you may have. All you have to do is subscribe, but there’s absolutely no commitment.

Finally, you can talk to one of my team members at 844-307-7662 if you have any questions.

What are the next steps on your career path? I’d love to have you join me on my mission to change the world one wellness wish at a time.

The post The Primal Health Coach Certification Program Keeps Getting Better and Better appeared first on Mark’s Daily Apple.

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(Image credit: Lauren Volo)

Open Cooking Lesson

This is not a drill, you guys. We’ve figured out a way to get crispy chicken skin in the slow cooker. Until now, crispy was hardly a word synonymous with slow cooking. Instead, we could rely on the slow cooker to quietly tenderize chicken into juicy, pull-apart pieces. To be clear, this method doesn’t work with any cut of chicken, but it reliably turns skin-on, bone-in chicken thighs into crispy, juicy cooked chicken, perfect for eating straight from the pot.

Chicken thighs are one of the most beloved ingredients for inexpensive and flavorful weeknight meals. Partnered with the slow cooker and our formula for success, you can be guaranteed the best chicken dinner of your life will be waiting in the slow cooker when you get home.

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Winter is coming … no, not really because it’s spring. But for you Game of Thrones fans anticipating the upcoming seventh season, it’s the perfect time of year to decorate your Easter eggs to look like they came straight from a dragon.

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If you want to start spending less time cleaning the kitchen and still get the same results — or even better results — we have some good news for you. Ready?

There is no reason to pre-rinse your dirty dishes before you put them in the dishwasher. In fact, there are a few reasons why you shouldn’t. (You should still scrape off leftover food; you just don’t need to run dishes under the faucet.)

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(Image credit: Lauren Volo)

If you think boneless, skinless chicken breasts can never be succulent and moist, consider this the cooking method that will change your mind. The secret is feta. Yes, that salty, tangy cheese that you crumble over your salads can actually be transformed into a salty, tangy brine for your meat with the help of your trusty blender. What it does to the chicken is almost magical. It not only flavors the meat, but also gives it juiciness, so as it roasts in the oven it still remains full of flavor, never growing dry. Add tons of garlic (a whole head, in fact), and fresh rosemary to the equation and the result is a Greek-inspired chicken breast dinner you’ll be cheering about.

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I’m a firm believer in the fact that everything is better with a little Funfetti. Cake, pie, fudge, even oatmeal — these items are instantly elevated by the addition of rainbow sprinkles. And now we can add cinnamon rolls to that list!

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A note on the terms victim and survivor in this article: Words have power. The word victim is often used to describe someone who has experienced sexual assault, but many women prefer to call themselves survivors rather than victims. Proponents of using survivor feel that it is an active term implying a journey of healing, whereas victim might conjure up passivity and pity. Some women do choose to use the term victim, and it is a useful term when we’re talking about a crime that’s been committed (since sexual assault is always a crime). Taking my example from RAINN, I use both interchangeably in this article.¹

Sexual health is an important part of a woman’s health and wellness. Broad in scope, it includes how we experience desire, attraction, pleasure and satisfaction. It includes our comfort with our bodies and the health of our intimate relationships. These are just a few of the factors that make up our lives as sexually healthy beings, and navigating them can be difficult for anyone. For women who have survived sexual assault, it can feel like an insurmountable challenge.

Though it’s difficult to get accurate stats on sexual violence because it’s notoriously underreported, The Rape, Incest, and Abuse National Network (RAINN) has compiled some data on how many women are affected:.

• One in five women has been the victim of attempted or completed rape in her lifetime.
• Nearly 50 percent of women have experienced some other form of sexual assault.
• Nine of 10 victims of sexual assault are women.²
• Approximately 50 percent of transgender women experience sexual violence at some point in their lifetime.³

Defining Sexual Assault

Sexual assault isn’t one specific, clearly-defined act. It can take many forms, but basically sexual assault is any sexual contact that occurs without explicit consent from everyone involved.

Some examples include:

• Rape (a legal term to indicate that penetration took place).
• Unwanted sexual touching.
• Forcing someone to perform sexual acts.
• Attempted rape. It is still assault even if penetration didn’t occur.
• When a perpetrator commits sexual acts with someone who is unable to consent for any reason (for example, because they are under the influence or they are developmentally disabled).
• Childhood sexual abuse.⁴

No matter what type of assault you experienced, or who the perpetrator was, no matter what you were doing or saying or wearing at the time, I can’t emphasize this enough:

It was not your fault.

In case you need to be reminded again, here are some wise words from GGS board member and fellow survivor, Erin Brown.

I also want to emphasize this: healing is possible.

Common Experiences of Women Post Assault

Meghan* was sexually assaulted by a stranger when she was 20. The problems she experienced with sex began immediately and are incredibly common. She describes sex with a loving partner as “torture.” Says Meghan:

“I no longer initiated sex or welcomed it when he initiated. I didn’t want to be touched anywhere on my torso, chest or genitals, and eventually I stopped wanting to be touched anywhere.”

Ariana* was 15 when she was raped at gunpoint. On and off for years, she experienced nausea during sex and a sense of being numb to feeling, both physical and emotional.

A review of studies on women’s sexuality after sexual assault indicate that it is incredibly common for women to experience the symptoms Meghan and Ariana describe, as well as a variety of others. They may include decrease in frequency of sexual contact, avoidance of sex, inability to become aroused, and diminished satisfaction and pleasure. For many women these symptoms last for at least one year post assault, though some may persist for years.⁵ In one study, fifty-nine percent of female assault victims reported having at least one sexual problem, compared to 17 percent of women who hadn’t been assaulted.⁶

Many women who experience Post-Traumatic Stress Disorder (PTSD) after a sexual assault also experience the symptoms of PTSD during sexual activity.⁵ Symptoms might include flashbacks and persistent memories of the assault, a “freezing up” response, disassociation, feeling scared, dirty, ashamed, ugly, numb, full of self-hatred, sad, or anxious.⁷

How to Heal

Reconnecting with your sexuality after assault can feel impossible, but it’s not. The effects that assault has on your ability to enjoy sex and intimacy can be healed and minimized.

The first thing that needs to happen is that you have to make an active decision to heal. Meghan speaks of the importance of active healing: “…if I wanted to make progress in my discovery of myself as a sexual person and sexual partner, I’d have to talk about what had happened. Pretending that you’ve healed from a trauma is not the same thing as actually healing from that trauma… I’d need to deal with my shit, as painful as it might be.”

This will be hard, and sometimes messy. You may have to deal with emotions that you’ve been trying to avoid, but it will be worth it when it leads to an increase in enjoyable, pleasurable sexual intimacy in the future.⁷

Talk to a therapist. Find a therapist who has experience facilitating healing in survivors of sexual assault. If you have a partner, they may also benefit from therapy. Local rape crisis centers can help with referrals for both.

Talk to other women. Realizing that you’re not alone and that other women have experienced the same or similar things is invaluable. One of the biggest factors in Meghan’s healing was finding a supportive online group of women who talked openly about their assaults and their lives. Check your local rape crisis center for support groups, or join an online community of survivors.

Take a break from sexual contact. It’s OK. This might be what you need and an important part of healing. When you are ready for sex, only engage when you really want to, not because you feel you should. For example, don’t have sex just because you fear that you’ve been denying your partner or because it’s an important anniversary.⁷

Start with solo sex, or masturbation. This can be one of your most powerful recovery tools. It gives you the chance to practice experiencing sexual pleasure without the pressure, fear, or distraction of a partner. You can practice working through triggers, dealing with intrusive thoughts, and being present. This can help you feel more confident and open when you’re ready for sex with a partner.⁷

If you have a partner when you begin your healing process, teamwork is important. Studies show that having a loving and understanding partner is an important factor in reconnecting with sexual pleasure.⁵ You must always feel safe and comfortable with your partner, and your partner must respect and follow your lead. A partner who touches or moves forward without your consent will impair your healing process. You must build emotional trust and a sense of safety together.⁷ Also remember that sexuality is more than just intercourse — try exploring intimacy without sex as a goal.

Communication is important.

It can be hard to talk about what turns you on and ask for what you want, but it’s key to enjoying sex. It’s your responsibility to share what feels good to you — no one else will! If saying it out loud feels awkward, try showing your partner. Because having control is really important for victims of assault, try creating clear guidelines that include what you’re comfortable doing and not doing, and an agreement that you can stop or refuse at any time.⁷

Tania,* who was assaulted multiple times as a teenager, said that her healing process involved experimenting with different partners and dynamics until she found her power and enjoyment in sex again. Jessica,* who was routinely raped by an abusive partner, found it helpful for her and her current partner to do equal work in creating a safe sexual space together. She describes knowing that her partner would stop at her request as “absolutely an incredibly important experience for me to feel safe having sex again.”

Experiencing triggers may be an unavoidable part of healing.

When experiencing a triggering moment, acknowledge it and allow yourself to fully experience it. Take slow, deep breaths and focus on the fact that you’re safe now. Think about what may have caused it and if there’s a way for you to avoid that trigger in the future. If you want to put it aside to deal with it later, that’s also OK. It may be helpful to ask your partner to watch for signs that you’re having a trigger and figure out what you want them to do when it happens.

If one certain sex act that you want to do is triggering, approach it gently and slowly for a short time, then stop and come back to it later. This way you can adjust to the activity in a safe environment. The next time you try it, try for a little longer. Eventually you will build up the ability to stay present and enjoy the activity without being triggered.⁷

Remember that your journey is uniquely your own and might not look like anyone else’s.

Just as there is no one correct way to respond to trauma or assault, there is no one correct way to heal.

It takes patience and time. The process isn’t linear. There will be frustrating setbacks, but there will also be progress. It has to happen at your own pace, on your own terms.

In time you will begin to heal and be able to comfortably experience sexual intimacy. Be compassionate with yourself. What helped Ariana was fully accepting that the rape wasn’t her fault. Do not get discouraged if it takes a long time. Meghan and Tania emphasize that the passage of time helped them heal and enjoy sex again. Says Meghan: “Almost 20 years after the incident, it’s still a bruise and still affects me, but I feel like I ‘won’ anyway.”

Additional resources for survivors

• Healing Sex: A Mind/Body Approach to Sexual Trauma by Staci Haines
• Resurrection after Rape: A Guide for Transforming from Victim to Survivor by Matt Atkinson
• RAINN
• National Sexual Assault Hotline
• A Voice For the Innocent– Read other survivor’s stories and share your own.
• Planned Parenthood

*Women’s names have been changed.

References

1. Key Terms and Phrases | RAINN. Key Terms and Phrases | RAINN. https://www.rainn.org/articles/key-terms-and-phrases.
2. Scope of the Problem: Statistics | RAINN org/statistics/scope-problem
3. Stotzer RL. Violence against transgender people: A review of United States data. Aggression and Violent Behavior. 2009;14(3):170-179. doi:10.1016/j.avb.2009.01.006.
4. Sexual Assault | RAINN. Sexual Assault | RAINN.org/articles/sexual-assault
5. Van Berlo, Willy, Ensink, Bernardine. Problems with sexuality after sexual assault. Annual Review of Sex Research. 2000;11(1).
6. Becker JV, Skinner LJ, Abel GG, Cichon J. Level of post assault sexual functioning in rape and incest victims. Archives of Sexual Behavior. 1986;15(1):37-49. doi:10.1007/bf01542303.
7. Daglieri T, Andelloux M. Sexuality and Sexual Pleasure after Sexual Assault. The Journal of Sexual Medicine. 2013;10(10):2611-2612. doi:10.1111/jsm.12317.

The post Reconnecting With Your Sexuality After Sexual Assault appeared first on Girls Gone Strong.

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Until recently, maybe a year ago, I was never someone who went to the airport early. I have never missed a flight (at least through any fault of my own; I cannot be held accountable for the weather in Atlanta), but I have come close — very, very close. My reasoning for not getting to the airport early was simple: I disliked spending time at the airport.

Who were these people, I wondered, who arrived hours before their flight? What did they do?

Well, now I am one of them. Here is why I have joined the ranks of the early birds.

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From Apartment Therapy → Even More Uses for the Beloved $30 IKEA Raskog Cart

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Paleo f(x), my favorite holistic health and fitness event in the world, returns to Austin May 19-21, 2017! In case you missed it the last 4 years, Paleo f(x) is the Who’s Who gathering of the ancestral health movement. I’ll be giving some talks, and you’ll also be getting deep inside the brains of other world-class speakers including New York Times bestselling authors, physicians, scientists, athletes, health entrepreneurs, fitness professionals, biohackers, and more. Robb Wolf will be joining me, along with Chris Kresser, Dr. Sarah Ballantyne, Dr. Kellyann Petrucci, Ben Greenfield, Sarah Fragoso, Art De Vany, John Durant, Emily Schromm, and dozens upon dozens more. You can register for the event and see a full list of speakers here.

I had such a great time rubbing elbows with thousands of like-minded Primal/Paleo enthusiasts at last year’s Paleo f(x). The Palmer Events Center featured all the biggest companies in the ancestral health sphere along with over 30 expert speakers. Overall, there wasn’t a dull moment, an empty belly, or a lack of enthusiasm among the pop-up community of Primal/Paleo attendees.

2017 promises to be even more of a thrill. The event features:

• Keynotes: Be empowered and inspired by the thought leaders of the wellness movement at the keynote stage talks. (You’ll find me in this crew.)
• Workshops: Work live with coaches and fitness experts at the small group expo floor workshops. Master your squat, conquer your kettlebell swing, or have fun at a “Primal Playout.”
• Cooking Demos: Learn new mouth-watering Paleo recipes, up close and personal with your favorite bestselling cookbook authors and foodie bloggers.
• Paleo On-Ramp: The special beginner-friendly stage has “Paleo 101” level talks that gently introduce you to real food and optimal living.
• Health Expo: Discover an array of health-conscious, paleo-friendly companies and sample delicious foods on the expo floor.
• Paleo f(x) FitScore: What is your overall fitness level? Accurate, cutting-edge, and safe, The Paleo f(x) Fit Score was designed by experts, and certified by realFit, to help you answer this question.
• Book Signings: Meet all your favorite authors and speakers at book signing meet and greets.
• Networking: Connect with entrepreneurs, creatives, and other passionate “builders” in the Paleo f(x) networking lounge. Includes special guided networking sessions for bloggers, fitness professionals, and health practitioners. If mingling isn’t your thing, Paleo f(x) also offers special guided networking sessions. You’ll be matched with 8-12 other attendees who share your similar interests, so there’s no way you’ll leave without making personal and lasting relationships with your paleo/Primal tribe.
• Special Events: Celebrate the community at the Paleo Magazine Awards, and join us for the Saturday Night Charity Festival.

I’ll also be walking the ground floor for the entire event, so it’s a great chance for us to meet. Or catch me at my talk, when I’ll discuss the Primal importance of finding an avocation that excites you. I’ll share a bit about my own long and circuitous path to building my Primal businesses and offer some insight into how to discover hidden opportunities that can change your life.

Paleo f(x) takes place at the Palmer Event Center, a premier space in downtown Austin, adjacent to the city’s best food, music, and culture. Last year our Primal presence filled the streets, pervading every corner of Austin for the weekend.

Tickets have sold out the last 4 years, so be sure to register today!

Check out the website to learn more about why you won’t want to miss this opportunity.

I look forward to seeing you in May!

The post It’s the Biggest Paleo Event of the Year: Paleo f(x) 2017! appeared first on Mark’s Daily Apple.