Man Doing Bodyweight Dip

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You may never feel bigger than when your triceps are totally sore and crushed. Usually, this isn’t that tough to achieve – a few sets of pressdowns and dips and you can call it a day. But complete triceps development is not just a function of finding failure on a few exercises. The usual prescription of 3-4 moves and 9-12 sets is for the complacent among us.

This routine has you shaking things up with a wider variety of arm angles on a high-volume day, ensuring that every last fiber is taxed. The result is a sleeve-stretching pump and the kind of soreness that has you doing the slow strut past mirrors all week long.

You can use this routine as a one-off rut-buster or as your stand-alone triceps routine to correct an upper arm imbalance. Because it is higher in volume (16 sets) and you are required to go to failure on each set, it is not recommended to do this workout more than once a week and not longer than 4-6 consecutive weeks.

For each exercise, select a weight that brings about failure at the rep range listed. Rest no longer than 60 seconds between the first and second set. After reaching failure on the second set of each exercise, immediately drop the weight by half and immediately complete an additional 30 reps. If you fail prior to 30, rest no longer than 15-20 seconds before starting again. After reaching 30, rest 60 seconds before moving to the next exercise.

For an additional muscle-carving burn, flex your triceps hard for 3-5, 20-second sets at the conclusion of the workout, taking at least 20 seconds between contractions.


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Pot pies—like sloppy joes—are a comfort food classic that feeds our nostalgia as well as appetite. Meat and veggies in a creamy sauce that’s topped with a crunchy topping…what’s not to love? It might seem, however, that pot pie isn’t compatible with a Primal, let alone keto, plan. Au contraire. We’ve serving up a recipe today that turns that assumption on its head. Pot pie is no longer pie in the sky for the keto eater. Enjoy!

Time In the Kitchen: 40 minutes

Servings: 4


For the Filling

  • 4 slices of bacon
  • 1 white or yellow onion, chopped
  • 7 ounces/200 grams pre-cooked chicken (meat from approximately 3-4 chicken thighs)
  • 1 carrot cut into cubes
  • 1/2 cup chopped turnip
  • 2-3 cups chicken stock or bone broth
  • 2 tbsp arrowroot flour


In a large pan with lid, saute the bacon and onion over medium heat.

Add in the carrots and mushrooms. Cook through.

Add in chicken and cover the mixture with chicken stock.

In a separate pot, stir arrowroot with a drizzle of cold water.

Add the flour mixture to the chicken, carrots and mushroom. Add frozen peas and thyme. Lower heat and cook until the sauce thickens.

Remove from heat and distribute evenly in oven-safe bowls or ramekins.

For the Crust

  • 1 1/4 cup almond flour
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  • 1 egg
  • 4 tbsp ghee


Preheat oven to 350 ºF/175 °C.

Mix all dry ingredients together.

Mix the egg and the ghee in a separate bowl.

Combine the dry and the wet ingredients together. The dough should be moist like the dough for drop biscuits.

Spread the dough evenly on the ramekins filled with the chicken and vegetable filling.

Bake in the oven for 20-25 minutes until the crust is golden. Put under broiler for a very short time to brown the crust at the end if desired.

Nutritional Information

  • Calories: 534
  • Carbs: 14.75 grams
  • Fat: 39 grams
  • Protein: 29 grams

The post Keto Chicken Pot Pies appeared first on Mark’s Daily Apple.

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Any powerlifter would agree that there are few feelings in this world like beating a deadlift personal record, so it’s no surprise that the World’s Strongest Man, Hafþór “Thor” Björnsson, was over the moon when he broke his own elephant bar deadlift world record on Wednesday.

Thor hit the gym with a serious hype squad that included none other than Larry Wheels, who’s been learning the ins and outs of strongman training at the Icelandic strongman’s gym. Then, Björnsson took a whiff of smelling salts before he powered through one rep of 1,042 pounds, using hand wraps and a lifting belt to set a new, unofficial world record. He got the weight up without too much of a struggle, and he had a fair amount of energy for a post-lift celebration.

We don’t have to tell you that 1,042 pounds is an incredible amount of weight, because one look at the seriously bent barbell in Björnsson’s video makes it pretty obvious.


The previous elephant bar world record was 1,041 pounds, set by Björnsson at the 2018 Arnold Strongman Classic. Over the summer, he also won the 2018 World’s Strongest Man competition. It’s safe to say that 2018 was the 30-year-old strongman’s biggest year yet, and he’s clearly starting 2019 off on the right foot. 

With the 2019 Arnold Classic quickly approaching, Thor seems to be hitting the gym harder than ever, and we doubt he’ll take it easy any time soon.



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Dietary supplements are facing new manufacturing and labeling requirements.
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The Food and Drug Administration is working to implement new requirements for the regulation and oversight of dietary supplements. In a statement, the FDA said it wants to protect Americans from the potential dangers of products that don’t meet the agency’s standards, specifically those “spiked with drug ingredients not declared on their labels, misleading claims, and other risks.”

Today, the dietary supplements industry has outpaced the original regulations signed by Congress in 1994; in the U.S. alone, three out of four people take a dietary supplement on a regular basis, according to the FDA, including one in three children. The Dietary Supplement Health and Education Act (DSHEA) no longer reflects the $4 billion supplements market from 25 years ago, which has soared to more than $40 billion today, according to the FDA—with as many as 80,000 products on the market. Globally, the dietary supplements market is expected to reach more than $278 billion in sales by 2024, according to a recent report by Grand View Research

“It’s clear to me that dietary supplements play an important role in our lives as we strive to stay healthy,” said Scott Gottlieb, M.D., FDA Commissioner, in the FDA’s statement. “The DSHEA imposes a number of requirements around the manufacture and labeling of dietary supplements,” he said. “We know that most players in this industry act responsibly. But there are opportunities for bad actors to exploit the halo created by quality work of legitimate manufacturers to instead distribute and sell dangerous products that put consumers at risk.”

Gottlieb admitted that he has benefited from the use of dietary supplements and recognizes the benefits of certain products as part of a comprehensive care plan. The FDA’s concern is that as the popularity of supplements has grown, so has the amount of potentially dangerous or misleading products. “We want to ensure that dietary supplements contain the ingredients that they’re labeled to contain, and nothing else,” Gottlieb said, “and that those products are consistently manufactured according to quality standards.”

Dietary supplements are facing new manufacturing and labeling requirements.

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As it works to develop new policy changes around dietary supplements, the FDA wants to enhance its dialogue with the public and is working on developing a new rapid-response tool to alert the public about any dietary supplement concerns on the market. It also wants to improve its product safety evaluations and is working to submit new dietary ingredient (NDI) notifications to help them better evaluate a new ingredient before it reaches consumers. The Botanical Safety Consortium, a newly formed group of government officials, academics and scientists, will help evaluate the safety of botanical ingredients and other mixtures in dietary supplements and look at innovative toxicology tools, alternatives to animal testing, and more improvements within the industry.

To call out some companies with questionable ingredients, the FDA recently sent out 12 warning letters and five online advisory letters to companies. These companies may have marketed supplements with unproven claims to prevent, treat, or cure Alzheimer’s disease, diabetes, cancer, and even opioid addiction. “One of my top goals is ensuring that we achieve the right balance between preserving consumers’ access to lawful supplements, while still upholding our solemn obligation to protect the public from unsafe and unlawful products,” said Gottlieb.

To help manage the inner workings of the agency’s new policy advancements, the FDA also established the Dietary Supplement Working Group, a team of representatives across the agency, to help oversee its organizational structures, processes, procedures, and practices to help modernize its approach in regulating dietary supplements, according to Gottlieb.

“In the coming months, we’ll be providing additional details on the steps we are talking to continue moving our dietary supplement program forward to implement these priorities,” Gottlieb said. “Our new approach benefits consumers by balancing new policies to promote innovation and efficiency in the marketplace for dietary supplements with increased steps to protect the public from potential safety issues.”


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Make meals that have less impact on the environment in six easy steps.

You’ve already made recycling a lifelong habit, you proudly reject single-use plastic straws and bottles on the daily, and you carpool or take public transportation whenever possible — if Earth could talk, it would thank you profusely for doing your part to reduce your carbon footprint, prevent global warming and save our oceans. But is there even more you could be doing to help? Yes, and it starts with your food choices.

Choose Your Ingredients Wisely

Fueling your body and brain with the best nutrients possible doesn’t have to take a back seat to a mission of sustainability. In fact, these two initiatives easily go hand in hand. And unlike abs, which we all know begin in the kitchen, sustainably sourced ingredients actually start in the fields.

“Over the last 100 years, our food system has gone through a significant transformation from small local farms to a large industrial system,” explains Margie Saidel, MPH, RD, LDN, vice president of nutrition and sustainability at Chartwells K12. “As our lifestyles have evolved, so have our eating habits. We now demand a large variety of inexpensive foods, at all times of the year, which are heavily processed and preserved. It turns out that the way we’ve all enjoyed eating for so long is damaging our environment and planet. Unfortunately, the result is the onset of climate change and the impending struggle to feed our growing global population.”

Thankfully, it’s not all gloom and doom. Saidel says we can all do our part to eat more sustainably, and one by one, we can create change — starting with the following:

1. Put plants first. It’s healthiest to fill half your plate with fruits and vegetables because plants can provide the protein your body needs, along with vitamins, minerals and phytochemicals to maintain health and protection from disease. But this isn’t limited to leafy greens — don’t forget about legumes, lentils, tofu, tempeh and seitan, which are a few examples of excellent plant protein sources.

2. Focus on seasonal and local. Have you grown accustomed to having a wide variety of fresh produce available at your supermarkets at all times of the year? “As a result of our global economy, we import fruits and vegetables from around the globe to make them available to us even when they are out of season locally,” Saidel says. “Eating seasonally means that you eat produce when it is grown in your local area.” This approach puts more emphasis on supporting local farmers and reduces the time and distance between harvest and market. Look for farmers markets and community-supported agriculture in your area. You’ll enjoy fresh products that were grown in your community or nearby that taste great — and if there are certain items you crave year-round, you can preserve them by canning or freezing.

3. Select sustainable seafood. Choose seafood that is either caught or farmed in a way that protects the harvested species and other species, as well as the ocean itself. It’s a lot easier than you might think to determine how sustainable your seafood is — the renowned Monterey Bay Aquarium Seafood Watch helps you make sustainable choices with a free mobile app that classifies fish in “best,” “good” or “avoid” categories for a healthy ocean.

4. Eat whole food. Whole foods mean as close to their natural form as possible (read: less processed). Some easy substitutions to ease you in include mixing half whole-wheat flour with half white flour the next time you make cookies (the kids won’t notice!) or mixing half brown and half white rice with your favorite meal. In addition, Saidel says fresh produce, seeds and nuts in their natural form are fantastic choices to provide the widest variety of nutrients possible to maintain your health and prevent disease.

5. Reduce animal protein. “Many people don’t realize that animal food production has a devastating impact on the environment because of greenhouse gas emissions, land used for livestock feed instead of food to feed humans, and the vast water requirements of animal food production,” Saidel explains. “This doesn’t mean you need to give up eating meat — but there are a number of things you can do to play your part in protecting the planet.” She says that eggs, dairy, poultry and pork have a lower environmental impact than red meat, so switch up your animal protein sources to eat fewer hamburgers, steaks and roasts. You also can reduce your usual portion size of animal protein by combining both plant and animal sources (e.g., blend your burger with mushrooms or legumes or have a beef and bean burrito). You also can experiment with recipes such as a plant-focused stir-fry, salad, grain bowl or pasta dish in which animal protein is not the star of the show but plays a more supporting role. Finally, when you do purchase meat, always choose grass-fed, pasture-raised organic meats.

6. Reduce food waste. The United States Department of Agriculture estimates that a whopping 30 to 40 percent of the food we buy ends up in landfills. “You can do your part to reduce food waste starting in your own home with a few changes to your routine,” Saidel says. “Start with planning meals for the week and take your ingredient list to the grocery store. Even better, plan your meals with the intent of utilizing the food that is in your refrigerator or pantry. You also can freeze leftovers to use another day.” Finally, store food correctly to extend its life by using the free FoodKeeper mobile app from

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Cheryl L. Mitchell, AKA Miss Doyle, is the maker of Inspire Bath and Body natural deodorant line and other essential oil-based products under her Miss Doyle’s Soapery brand. Inspire Bath and Body deodorant products are made with natural ingredients that help to motivate or calm through essential oils, while also controlling odor on the body. You’ve probably heard Inspire Bath and Body featured on our podcast, as the brand is a long-time sponsor of the show (and we are SO grateful)! With 16 years of education and natural-product development experience, Cheryl is also a pro at creating new and different…

The post Essential Oils for Health and Emotional Healing appeared first on Fit Bottomed Girls.

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