See Some Warriors Sweatin’ It Uuupp!

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(Image credit: Maria Midoes)

If there’s one thing we know to be true about monkey bread, it’s that it smells just as good as it tastes. But beyond its sweet scent, it’s also the ultimate dessert for a brunch or afternoon get-together, as it only requires six ingredients and can be customized numerous ways. With a trusty Bundt cake pan and the help of frozen bread dough, this gooey cinnamon-caramel dessert can be yours.

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Lean and fat mass change together, making the whole process more complicated.

One of the most common questions I am asked when I sit down with a client to establish a plan is, “What should I weigh?”


That is understandable amidst the sea of opinions and cultural pressures. It’s so hard to know what weight to aim for and still maintain a healthy body image. We get so focused on the number on a scale that we can lose sight of what really matters at the end of the day—being healthy and able to lead a full life.


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Improving your focus and attention doesn’t have to be time-consuming or involve sitting still.

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If you’ve decided it’s time to shop for a new strength coach, gym, or program, here’s what to look for.

If you live in or around a populated area, there’s probably no shortage of general gyms or CrossFit boxes you could join. If you’re a beginner, the different programs offered by these gyms may look about the same to you. But after a year of consistent training, you may see your progress stall. Then you have to decide if you’re going to stick with the programs and coaching at your gym, or if you need a change. If your goal is long-term strength development, you may need to be more selective in where you choose to train and who you let coach you.

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weekend_linklove in-lineResearch of the Week

Walking slows memory decline in older folks already experiencing it.

Case study: fecal transplant cures celiac.

Anxious dogs go gray.

Researchers dig through poop and find new antibiotics that reverse drug-resistance in bacteria.

Not all of the genetic material Neanderthals bequeathed to us was negative.

Spending a few hours in the mountains changes your blood cells’ ability to retain oxygen in hypoxic environments.

New Primal Blueprint Podcasts


Episode 139: Allan Misner: Host Elle Russ chats with Allan Misner about fitness for people over 40.

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

Does rosemary extend time?

Real women have meat (in their diet).

What happens when seven New Zealand dietitians try the paleo diet for four weeks?

How to bake bacon for a crowd.

Media, Schmedia

A group of health experts are urging British doctors to educate themselves about nutrition, exercise, and lifestyle.

A gorilla escaped from the London Zoo and, rather than head for the armory and begin a counter-sapien insurgency, drank five liters of blackcurrant syrup and probably gave himself a tummy-ache.

An elephant (just a baby, no less) shows signs of empathy, compassion, and concern for a friend. Really makes me think twice about springing for that ivory bed frame.

Everything Else

We may be creating as many species as we’re killing.

This guy really loves Bulletproof coffee.

I’m not sure what’s more unfortunate: the weed or the fact that a toddler gets an entire box of fries.

Cave paintings help researchers discover the elusive ancestor of the European bison.

OJ consumption is down.

Is reciting a tongue twister in your head just as hard as reciting it out loud?

Northern Ireland: land of giants.

An algorithm for fair cake-cutting.

Yes, that horse just ate that chicken.

Things I’m Up to and Interested In

Development I really want to share: I just launched the new Primal Kitchen YouTube channel. I’ve already made a few videos you might enjoy, so subscribe to stay tuned for new ones to come.

Product I’m excited about: You’ve heard me talk about the benefits of intermittent fasting, and my friend Jimmy Moore has just published a great book on it: The Complete Guide to Fasting.

A blog post I’m reading: “Self-Stereotypes and How to Overcome Them.”

Movement I’m loving: These Daily Vitamoves mobility exercises for the thoracic spine and shoulders.

Burying the lede: Media outlets report that capuchin monkeys are making stone knives, just like ancient hominids. Midway through we learn the stone knives are accidental byproducts of the monkeys smashing quartz into mineral-rich powder to lick.

Recipe Corner

Time Capsule

One year ago (Oct 23 – Oct 29)

Comment of the Week

No dessert unless you eat your choccoli.

– Indeed, Soupy.


The post Weekend Link Love – Edition 423 appeared first on Mark’s Daily Apple.

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Margie-joy-1st-pullup-350x375Name:   Margaret “Margie” Anne
Age: 71
Location: Austin, TX

What does being a Girl Gone Strong mean to you?
For me, it’s (belatedly) admitting that I’m an athlete. I always thought that athletes were “other people.” To qualify as an athlete you had to be ripped, or compete, or wear a uniform, or be called an athlete by other people.

I’m an athlete because I love this body, and I use it in ways that strengthen me and make me happy. Period.

How did you get introduced to strength training, and how long have you been training?
I’ve been strength training for about 15 years. I started with general, functional training with machines (boring!) and light free weights because “I should.” I was lucky to find a trainer who introduced me to heavier weights, and I started training because it was fun. 

I gradually progressed to powerlifting and found it’s perfect for me. I’ve only been powerlifting for about 10 months. I love it and plan to continue for life.

Margie-deadliftfaceWhat does your typical workout look like?
I follow the Unapologetically Powerful training program by JVB with Jen Sinkler. It’s great and I’ve made real progress with it. I lift every other day, and the focus each day is one of the big three lifts – squat, bench press, or deadlift. I also do some HIIT work.

Favorite Lift:
Hands down, it’s deadlift.   There’s joy in it for me – getting that big bar up and seeing the odd faces I make when I lift heavy.

Most memorable PR:
When I deadlifted 1x bodyweight. You’d think I broke a world record.

Margie-kb-squatTop 5 songs on your training playlist:
No playlist, no music. For me, lifting is some kind of a semi-spiritual practice. When I prepare to lift the world falls away, and I’m totally focused. Even if I had music playing, I don’t think I’d hear it.

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

  • Reebok CrossFit Nano 2.0 shoes (nearly extinct)
  • Liquid grip (liquid chalk)
  • Stick roller

Do you prefer to train alone or with others? Why?
Alone. I started powerlifting in a team environment at a great gym (GrassIron) here in Austin.   But I found that the most pleasure came with just me, the bar, and a relatively quiet environment.

Margie-celebrationMost embarrassing gym moment:
Bursting into tears when I did my first pull-up.

Best compliment you’ve received lately:
Traveling with my six-year-old grandson, I was lifting my suitcase into the overhead compartment. A nice man jumped up to help. My grandson held up his hand to him and said, “She’s a powerlifter.” Proudest moment ever.

Favorite meal:
My mother’s homemade baked beans and Boston brown bread.   Haven’t had it in 60 years, and I still remember it as heavenly.

Favorite quote:
Her body, Her Business.

What do you do?
No work for me! I’ve been retired for 11 years.

Margie-readyfordeadliftWhat else do you do?
I care for my grandson after school or summer camp; it’s great since I get to act like a six-year-old boy. And I’m just starting fencing lessons. I expect to feel clumsy yet heroic.

Your next training goal:
Deadlift 150 pounds.

What are you most grateful for?
This splendid little body that will, eventually, do anything I ask.

What life accomplishment are you most proud of?
Earning an chemical engineering degree at age 42. Toughest, scariest thing I’ve done, and it led to a whole new life. And it taught me the joy of being a late bloomer.

Which three words that best describe you?
Optimistic. Resilient. Odd.

Margie-cast-and-allTell us about a time when you overcame fear or self-doubt.
Last year I mangled my wrist in an ice skating accident. Waiting a week for surgery in a long arm cast I seriously considered what life would be like without lifting. Those were grim days. About a week after surgery I started lifting again with the other side – cast and all.   I’m still grateful that I did what I could and “she’s back!”

What’s the coolest “side effect” you’ve noticed from strength training?
That extra confidence that comes from knowing you are strong.

It’s hard to explain, but I think every woman who works on getting stronger understands it.

How has lifting weights changed your life?
It’s brought me strength, new friends, a healthy addiction and gratitude.

Margie-socksIsn’t it harder to train when you’re older?
No. Actually if you’re relatively healthy it can be easier than when you are young. Here’s a secret that the world conspires to keep from you: old is great!

  • NO PMS!
  • You don’t have to worry about dying young.
  • You have nothing left to prove.
  • You have way more time than when you were building a career, raising kids and trying to decide what to be when you grow up.
  • Did I mention NO PMS?

What do you want to say to other women who might be nervous to start strength training?
Please, please try it. I know how scary it can be to enter the “guy” section of the gym and not look like anyone else there. You’re sure that:

  • you will be the only one who doesn’t know what she’s doing
  • everyone will laugh at you
  • you can’t possibly do it
  • [insert here every other thing you tell yourself when you’re scared to try something new.]

Now tell your brain to shut up, and try it for one month. It’s ok. You can thank me later.

Feeling inspired?

If you’re inspired by Margie, read on to learn more about—and join!—our community of strong, supportive women…

The post GGS Spotlight: Margaret “Margie” Anne appeared first on Girls Gone Strong.

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