Are you (like us) rejoicing yet that it’s almost summer? Try this tasty Mediterranean salad topped with Primal Kitchen® Dreamy Italian Dressing & Vinaigrette, and serve it up with slices of avocado, cherry tomatoes and grilled chicken.
Make rocking your summer diet easy and delicious with irresistible Primal Kitchen condiments! Rest easy knowing you’re getting 100% real food ingredients and top-notch nutrition when you use our premium dressings, mayos, oils, and more. Throw this beautiful salad together, and drizzle on our fragrant and delicious Primal Kitchen Dreamy Italian Dressing to your heart’s content. Filled with Mediterranean vibes, amazing flavor, and tons of healthy fats, this dressing is a guaranteed pantry staple and family-friendly favorite!
Time: 35 min
- 4 pieces boneless chicken
- 2 tablespoons Primal Kitchen Avocado Oil
- 1 teaspoon oregano
- 2 sprigs chopped rosemary
- 2 cups mixed greens
- 1 avocado (sliced)
- 1/3 cup cherry tomatoes
- 1/3 cup cucumbers
- 1/3 cup carrots
- 1/8 cup pumpkin seeds
- 1/4 cup bacon bits
- Salt and pepper (to taste)
- Primal Kitchen Dreamy Italian Dressing
Marinate chicken strips in Dreamy Italian Dressing & Vinaigrette for two hours (or overnight).
Place the chicken strips on a hot grill. Brush them with Primal Kitchen Avocado Oil, and sprinkle with oregano, chopped rosemary, salt and pepper.
Turn, the chicken strips over, and repeat. Grill until no longer pink.
Meanwhile, combine mixed greens, avocado, cherry tomatoes, cucumbers, carrots, pumpkin seeds, and bacon bits into four serving bowls.
Add slices of grilled chicken to each, and top with creamy Primal Kitchen Dreamy Italian Dressing.
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When To Use It:
At the end of leg day. If you’re pressed for time, do it on its own as a quick lower-body workout.
Why Do It:
“Adding these suspension trainer exercises to the end of your workout will give you a final burn,” says Zack Van Wagoner, a trainer and a TRX coach in San Francisco. “These moves also target the smaller stabilizer muscles you might have missed when doing exercises like leg extensions and hamstring curls.”
Adjust the suspension trainer strap to midcalf. Perform two to four rounds, depending on your level of conditioning, with as little rest as possible. (Try to limit yourself to 15 to 30 seconds between rounds.)
“When performing the three exercises, create as much tension into the foot cradle as possible and brace your core,” Van Wagoner says. “This will improve your balance and control, so you can focus on contracting the targeted muscles fully.”
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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.
This week low-carb is a bust, no edge to human longevity, and writing to improve body image.
Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!
Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!
Links of the week
- THE COLLAPSE OF A $40 MILLION NUTRITION SCIENCE CRUSADE – Ever wonder what happened to Gary Taubes and his crusade to prove that low-carb diets are the answer to life, the universe and everything? (Wired)
- There’s Tremendous Human Suffering Behind Our Food. It’s Time to End It. – Extremely important. (Civil Eats)
- How Long Can We Live? The Limit Hasn’t Been Reached, Study Finds – We’ve already doubled our lifespans in the past 200 years. What does the future hold? (NY Times)
- Writing away the body image blues – Fascinating. I know writing has proven an effective therapy for many psychological complaints, but this is the first time I’ve seen it applied to body image. Will be interesting to see where this research goes. (ScienceDaily)
- Mindful movement may help lower stress, anxiety – Don’t have time to exercise and meditate? Try doing both at the same time. (ScienceDaily)
- Want to stop craving chocolate? Here are two options. – I dislike this headline, but I do like the article. In my experience it is very difficult to stop cravings (unless you are undernourished, in which case eating more can help immensely). The real question is: how can you stop taking your cravings for junk foods so damned seriously and make the better decision more often than not? It’s nice to have a couple of different tricks up your sleeve. (Washington Post)
- Beyond genetics: Lifestyle choices to slow the aging process – Good advice. (Washington Post)
- Exercise can help treat mood disorders. Here’s why, and how to get started. – I use exercise as mental health self-care daily. I can’t imagine my life without it. (Washington Post)
- An Amazing Vegetarian Paella Recipe – Nom nom nom. (101 Cookbooks)
What inspired you this week?
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Some people see a photo of IFBB pro Jeremy Potvin, and their first comment is, “Right, pal. Show me a picture of him that’s not Photoshopped.” So dramatic is Potvin’s waist-to-shoulder ratio that his body seems like, well, fake news.
But as fans of the IFBB Pro League physique division know, Potvin is for real. In an era when some bodybuilders are criticized for thick midsections and protruding bellies, Potvin displays the type of aesthetically stunning proportions that built the sport of bodybuilding in the Golden Age. As the growing popularity of the men’s physique and classic physique divisions prove, the Apollonian contours of the chiseled, tight midsection under flaring lats and cannonball delts are what most guys want to create for themselves. And this look becomes more desirable as summer kicks into high gear and bodies are on display at the beach and pool.
Potvin’s journey to pro bodybuilder is one of those unlikely success stories that begins with a skinny, shy teenager. Potvin weighed only 116 pounds (at a height of 5’6″) when he graduated high school. Afterward, he joined the Army, following in the footsteps of his father, who is career military. After surviving boot camp, Potvin was deployed to Iraq. He began weight training—not to build muscle but as a coping mechanism. While stationed in Iraq for a year, he served in 183 missions, including some major operations.
“We did quite a bit,” he says. “I saw my share of excitement over there.”
The training helped keep Potvin centered.
“In Iraq, I started working out as a way to relieve my stress,” he says. His body responded in a way that surprised him. “I kind of fell in love with the results that I was getting from it and just kept at it.”
He began eating seriously, upping his protein and overall calorie intake, until his body started to take shape. Remarkable shape.
“The more I trained, the more I found out I had the genetics, in terms of shape, for men’s physique,” he says. “I was hooked.”
As difficult as his experiences were in Iraq, Potvin believes that his Army training, as well as growing up in a military family, helped him stay structured and disciplined. This mindset has carried over into his civilian life and bodybuilding career.
“It’s a good way to grow up quick,” says Potvin about serving in the armed forces. “The drive to never quit is there in me because of the military.”
Eyes on the Olympia
True to character, Potvin has worked hard and found quick success in the pros after earning his IFBB pro card in 2014. He’s finished in the top five of the Physique Olympia the past two years (third in 2016, fifth in 2017) and is determined to place higher. Potvin is planning on competing 10 pounds heavier this year (165 pounds), but not at the expense of his trademark flesh-and-blood Photoshop look.
“I’m still trying to create the craziest shoulder-to-waist ratio you’ve ever seen,” he says. “Trying to grow wider up top and keeping my waist as small as possible.”
His potential is limitless, but for now, he has no intentions to move up from the physique category.
“My plan is to always progress within bodybuilding and keep growing,” he says. “If I ever outgrow physique, then I’ll definitely make a move.”
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It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!
Hi, my name is Mike. I haven’t always been overweight or obese. In fact, when I was a child and teen I was skinny. To the point of being teased frequently because of how skinny I was. No matter what I ate or how much of it I ate, I couldn’t gain weight. Fast forward to January 2017 and I was at my largest: 350 pounds, barely able to fit into 4xl shirts and was about to have to purchase 48 waist pants because the 46 I was in I couldn’t button. I had to put them close, fasten my belt, and hope the pants didn’t slip through and unzip.
I didn’t get here overnight, although after finding and devouring Mark’s Daily Apple I realized that my overnight practices were definitely part of it. High stress lifestyle as a paramedic for 18 years, working nights, fast food almost every meal, then stress eating through Physician Assistant school. I was definitely the “Do as I say not as I do” healthcare provider. And done with it.
In February of 2017 I checked my Hemoglobin A1C and it was 6.4, just 0.1 short of official diabetes. I started to do some of what Mark said to do on MDA but wasn’t fully into it. I’ve always been the “why it works that way” person and, being the geek that I am, kept reading. Mark’s Daily Apple, Chris Kresser, and others increased my nutritional knowledge far beyond my education as a PA (a subject for a completely different article).
In May 2017 I had lost 10 pounds but my A1c was still 6.2 and my Triglycerides were 264. It was time to actually do something about my health instead of just talk about it and tell my patients what to do. Actually, several of my patients as well as my parents, who really listened to what I told them, read MDA and instituted the Primal Lifestyle and had lost lots of weight and were doing great, which inspired me to take my own advice.
Like many people who are obese and have tried to lose weight, I’ve done well for a little bit, screwed up, and beat myself up about it. “I don’t know why I even try” and, “Well I blew it again” were frequent thoughts. When patients would ask how much I’ve lost since I started trying I would say, “Thousands” because I had been trying and failing since my mid 20s. I’ve been telling patients recently that the flip in mentality came with the 80/20 concept that we read about on MDA. It’s true. Once I fully grasped that concept and instituted it in my life, things began to turn around.
In December 2017 I tested again. My A1c was 5.4, Triglycerides 146, and I was down 15 more pounds. 2018 has been even better. I’m only down another 10 pounds (40 total as of this morning) but that’s despite several trips for work and some vacations, and my body composition is definitely changing. In May my A1c was 5.0. I’m officially no longer pre-diabetic. I am down 6 belt loops (I keep making new loops and the tip of my belt is literally on my left hip). I actually fit into and button a pair of 40 waist jeans. 3xl shirts fit me somewhat loose. All of this without any workout program. My BMI has gone from 47.5 to 42.0, so still morbidly obese but getting close to, “just obese.” I increased my activity by moving more and working on projects around my property such as building a raised garden (pulling weeds, raking rocks, etc), but didn’t do any actual workout program until the first week of May when I started a High Intensity Interval Training (HIIT) program three days a week.
I still have a long way to go to get to my goal of 205. The 21-Day Reset that we are currently doing has helped me get back on track paying attention to what I am doing. I’m sleeping better. Energy is better. Clothes fit better. The area I work (mountains in Arizona) has a large population that lives where it’s warm in the winter and comes up to the mountains for the summer. My summer patients who haven’t seen me since the fall are making comments about how I look. My confidence is returning and I’m re-engaging in life.
I will be 50 next year and I’m confident that I will be healthier at 50 than I was at 25. I also would like to do the Primal Health Coach Institute as well as the Functional Medicine Program at the Kresser Institute (student loans currently keep those from being financially feasible), and I have started to figure out how to institute a primal based health program at my current practice. Grok on!
The post My Confidence Is Returning, and I’m Re-engaging in Life appeared first on Mark’s Daily Apple.
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We’re coming up on another hot month. via GIPHY So, here are some new hot tracks to help you to keep burning up those workouts! (And — pssst! — if you need workouts to do, we’ve got a slew of free ones here.) via GIPHY Sangria Wine, Pharrell Williams & Camila Cabello Move it side to side … Live Another Day, Matrix & Futurebound featuring Alex Hepburn More like work out another day. Humility, Gorillaz featuring George Benson Slower but such a good warm-up or cool down track. (So excited to have new Gorillaz!) Karaoke, Big Freedia featuring Lizzo It’s YOUR…
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Every year, through our Precision Nutrition Coaching program, we help thousands of men and women lose weight, gain strength, and completely transform their bodies, health, and fitness. We also give them a huge bonus to shoot for: more than $250,000 in prize money. Read on to learn why we offer this extra incentive… and how you could become one of our winners.
Every year, Precision Nutrition gives away more than $250,000 to clients who have, through our coaching program, achieved the biggest body and health transformations.
Over the past 15 years, we’ve given away millions of dollars.
Why all that cash?
Consider it an antidote of sorts.
Typical fitness industry messages can make you feel guilty, judged, paranoid, or demoralized. It doesn’t have to be this way.
We want to make your experience with health and fitness a positive one, right from the very start.
So, in addition to getting personal attention and mentorship from the world’s best coaching team, you also get to shoot for something extra awesome.
Check it out:
Meet some of the people whose bodies — and lives — have been changed by Precision Nutrition Coaching.
If you watched the video above, you can’t help but be blown away by our Grand Prize winners. They’re all hardworking people who overcame some very familiar challenges and achieved incredible transformations.
Want to know more about Precision Nutrition Coaching, and how you can become a prize winner yourself?
What is Precision Nutrition Coaching all about, anyway?
If you’re new to Precision Nutrition, here’s the deal: Twice a year we open our renowned coaching program to men and women all around the world.
Those who register get to work with our expert coaching team to bring the much-needed accountability and guidance it takes to stay consistent and make lasting changes.
Our coaches will help you make steady progress. They’ll review your results, answer questions, make adjustments and share recommendations. They’ll tap you on the shoulder if you start to regress. And they’ll help you get past every hurdle along the way.
With your coach’s support, you learn how to:
- Eat better, without dieting or feeling deprived.
- Get active, no matter what shape you’re in now.
- Ditch the food rules, dropping the fad diets and conflicting advice.
- Build fitness into your life, without it taking over.
- Achieve and maintain your goals, even when life gets busy.
The result? You’ll get into the best shape of your life. And you’ll develop the habits, skills, and tools to stay that way for good.
Over the past 15 years, our unprecedented program has helped nearly 100,000 clients dramatically change the way they look, feel, and perform.
They end up fitter, stronger, and healthier than ever before.
Here are a few more examples:
See what happens with 365 days of Precision Nutrition Coaching.
Could you be the next winner?
Many of our most successful clients have tried a lot of “diets”, “workouts”, “pills”, and other things before coming to us. Heck, some are even “serial dieters” (i.e. they’ve tried everything there is to try).
Why are they so successful with us?
It’s because we do things a little differently here at Precision Nutrition.
These two “success secrets” set us apart.
We help change your habits. One at a time.
Instead of giving you a diet or a set of meal plans (which we all know don’t work over the long term), we work with you to create a series of sustainable habits.
One strategic habit after another, you build up the physical and mental skills required to make better eating choices, move better, and develop a healthy relationship with food.
This won’t be an “on it” or “off it” thing. We do health and fitness in a way that fits your life. So once you have the skills, they’re yours forever. You can choose to apply them whenever you like, however you like.
We’ve got your back.
You won’t be alone. You’ll have a committed group of coaches, mentors, and peers working with you, looking out for you, encouraging you along the way.
The whole “Lone Ranger” thing — you know, “I can figure this out myself” — rarely works. Sure, it can work. But that’s unusual.
Even if you do manage to go it alone, it takes too long and you end up making so many unnecessary mistakes along the way.
On the other hand, caring, patient, empathetic coaching from world-class experts can make things easier than you ever thought possible.
Plus, your results tend to skyrocket when you pursue a goal along with a group of peers. You figure things out faster, make fewer mistakes, and are pushed to succeed by those around you.
It’s a formula for success, especially in fitness and nutrition.
And that’s what Precision Nutrition Coaching offers you.
Want to know more about how all this works? Check out what Jodie had to say:
Meet Jodie, one of our $25,000 winners.
But why give away money?
With all that terrific support and structure, you might wonder why we bother offering cash prizes.
A little while ago, I presented a seminar to a group of personal trainers enrolled in our Precision Nutrition Certification course. (They all work for one of the world’s most successful gym chains.)
In my talk, I shared 12 research-proven factors they must understand to help their clients get amazing results.
Here’s the most important one:
Honestly, how often are people provided with a compelling, positive incentive to change the way they eat and exercise?
Uh, almost never.
And that’s the problem.
From what I can tell, most people just get lectured all the time about how they look, or about how they’ll be stricken by all kinds of terrible diseases and die if they don’t start to eat better.
Or they’re confronted with unrealistic, Photoshopped-and-starved images of “fitness perfection”.
Or someone blames them for “making excuses”.
Shame, hysterical negativity, and unrealistic expectations don’t motivate most people, regardless of the goal. That approach is condescending, annoying, and overwhelming.
That’s why we need something positive to help motivate us to make big changes.
Forget all the bad stuff. What happens when you have something hugely positive to shoot for?
Our approach to motivation: Cash prizes!
In our experience, big, inspiring goals are much easier to achieve when something big is at stake.
That’s why we put up real cash prizes for our clients and give away more than $250,000 — a quarter of a million dollars — every year.
Yes, internal (or intrinsic) motivation — the deep sense of “why” that helps people persist when things get tough — is important.
But intrinsic motivation takes time to develop and is only strengthened through regular practice (and great coaching). Which is why we kick-start the whole process with an external motivator; in this case something big, like a cash prize.
The best part: You win no matter what.
Precision Nutrition Coaching makes the process of losing weight, gaining strength, and getting healthy easier and more doable than ever before — no matter what else is going on in your life right now.
The good news is that we guarantee it…
1. If it doesn’t work, it’s free.
If you stick with Precision Nutrition Coaching for a year and aren’t happy with the results, we’ll give your money back. All of it. Every penny. You get to decide if the program was worth it.
Why do we do this? Because we stand behind our work. And we’re very confident you’ll end up leaner, stronger, healthier, and happier with your body than you ever thought you could be.
2. If you work hard and do a good job, you get in the best shape of your life.
Follow the program, and you will get the body you’re after, plain and simple. That’s what people are looking for — something that truly works. And that’s what we deliver. You walk out healthier and happier than ever before.
3. And if you do a great job, you get in the best shape of your life and you can win serious money.
Bonus: If you really kick butt here, you might even win a bunch of cash at the end too.
Watch as Lisa gets surprised by a giant novelty-sized check:
And here’s Spencer, another Precision Nutrition Coaching prize winner:
What would you do with the money?
Previous winners have used their prize money to do things like…
- take vacations, like traveling to places they’ve always wanted to go, or visiting family they rarely see,
- pay off credit card debt or medical bills,
- remodel their homes, or build in-home gyms,
- invest in their education, certifications, or businesses,
- help friends and family invest in their own health, in some cases paying for family members to sign up for Precision Nutrition Coaching,
- start retirement funds, and
- go on adventures like hiking trips or bucket-list excursions.
What would you do with the money?
Is it time to become the healthiest, fittest, strongest version of yourself?
Precision Nutrition Coaching includes:
- 12 months of coaching for anyone who wants to be lean, fit, and healthy,
- world-class instructors including some of the best coaches in the world,
- daily coaching, support, and accountability to keep you on track,
- detailed nutrition instruction to get you eating in a healthier way,
- exercise recommendations for time-efficient fitness progress, and
- private support with guaranteed responses from coaches and mentors.
So, if you’re:
- interested in looking and feeling better,
- looking for help and support from an expert coach, and
- eager to make better eating and exercise decisions…
Precision Nutrition Coaching is definitely for you.
There’s only one catch…
Only folks who act quickly get a spot.
We’ve always had more people interested in Precision Nutrition Coaching than we’ve had space available to coach them.
In fact, our last coaching group sold out in just a few hours.
So we have an issue: How to decide who gets in.
My solution? Reward the most eager, motivated people because, in my experience, they make the best clients.
That’s why we created the presale list.
Enter the presale list.
If you want to get in the best shape of your life and take a shot at the $250,000 in prize money, I strongly recommend you put your name on the presale list.
Again, we can only work with a limited number of clients. And spots sell out every time we open them up.
So adding your name to this list gives you a huge advantage.
First of all, you get the chance to sign up 24 hours before everyone else.
Even better, you’ll receive a big discount at registration.
So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.
Interested in Precision Nutrition Coaching? Join the presale list; you’ll save up to 54% and secure a spot 24 hours early.
We’ll be opening up spots in our next Precision Nutrition Coaching on Wednesday, July 18th, 2018.
If you’re interested in coaching and want to find out more, I’d encourage you to join our presale list below. Being on the list gives you two special advantages.
- You’ll pay less than everyone else. At Precision Nutrition we like to reward the most interested and motivated people because they always make the best clients. Join the presale list and you’ll save up to 54% off the general public price, which is the lowest price we’ve ever offered.
- You’re more likely to get a spot. To give clients the personal care and attention they deserve, we only open up the program twice a year. Last time we opened registration, we sold out within minutes. By joining the presale list you’ll get the opportunity to register 24 hours before everyone else, increasing your chances of getting in.
If you’re ready to change your body, and your life, with help from the world’s best coaches, this is your chance.
[Note: If your health and fitness are already sorted out, but you’re interested in helping others, check out our Precision Nutrition Level 1 Certification program].
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