Windshield Wiper

Per Bernal

As originally designed for CrossFitters, the classic Filthy Fifty workout calls for 50 reps each of 10 different exercises, completed in as little time as possible. The traditional Filthy Fifty is a nice assortment of painful, functional movements, but it’s not quite in our muscle-building wheelhouse.

Helping to beef up Filthy Fifty is Craig Hysell, CF-L2, owner and head coach of Conviction Training Facility ( in Hilton Head, SC. His rendition of the WOD (at right) introduces some great physique-building movements—flyes, curls, lat pulldowns—while keeping it sufficiently functional, painful, and, yes, filthy.

“This workout is meant to illicit hypertrophy and aid in joint health and recovery,” Hysell says. “It should be done with light to medium-light weights, depending on your training age, and preferably before a rest day. The goal is to keep tension on the muscle throughout the movement to optimize muscle growth.”

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When I attended my first yoga class, I made the same mistakes many newbies make — I compared myself to others, and judged myself for not being able to get into or hold poses that other people (who appeared to be less fit than I) seemed to do easily. I pushed, I forced, I … well, I felt really totally demoralized, and when the instructor came by with a strap and a couple of blocks, I took it as an insult. Fast forward 20 years or so and … yeah, I’m well aware that this is not how yoga is …

The post Let’s Give Props to Yoga Props appeared first on Fit Bottomed Girls.

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weekend_linklove in-lineResearch of the Week

Hunger blunts chronic pain.

Chronic inflammation impairs tastebud renewal.

Certain phytonutrients, vitamins, and NAC may increase the effectiveness of treatments for psychosis.

5:2 “fasting diets” (eat normally for five days, eat almost nothing for two) beat low-calorie diets.

Dogs on a diet high in protein and fat recover more quickly after joint injuries than dogs on a high-carb kibble.

Keeping your hands busy keeps you happy.

Teachers tend to see playfulness in boys as more disruptive and pathological.

New Primal Blueprint Podcasts

Episode 229: Daniel Thomas Hind: Host Elle Russ chats with Daniel Thomas Hind, who uses mindset, psychology, and habit forming to help his clients and readers effect real change in their diets and lives.

Interesting Blog Posts

Hate beets but want the performance-enhancing effects? Try sunlight.

Retinol content of animal livers has been increasing, probably due to synthetic vitamin A in animal feed.

Media, Schmedia

Electrical current-induced happiness: too much of a good thing?

Why pancreatic cancer is on the rise.

Everything Else

Caffeine usually makes people faster, but not everyone.

The spiritual essence of depression.

Utah signs the first “free range kid” bill into law.

Things I’m Up to and Interested In

Podcast episode that touched me: The Drink, in which a couple of guys (one of whom has a fantastic first name) talk about avoiding bad habits and how some person named Mark Sisson saved his life.

Interview I dug: The one with Pedro Carrera Bastos about the lessons of traditional diets (and dieters).

I wonder if toxicity of cleaning products used would affect this: Cleaning at home or on the job associated with degrading lung function.

I’m not sure I agree: “It’s time to make human-chimp hybrids.”

A big reason why I moved to Miami: To walk more.

Recipe Corner

Time Capsule

One year ago (Mar 18– Mar 24)

Comment of the Week

On that note, my husband is a professional entertainer and he had a gig several years ago where he was blowing up and twisting animal balloons for a six hour stretch 2 days running. He generally uses a pump, I don’t remember what it was about the gig that precluded that. Anyway, he still refers to it as the weekend he shit a brown dwarf star.

This just proves Carl Sagan right, Missy: We truly are made of star stuff.


The post Weekend Link Love — Edition 496 appeared first on Mark’s Daily Apple.

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PrimalIf you think kefir is only a refreshingly tart yogurt drink brimming with healthy probiotics, then you’re missing out on another reason it’s great to have kefir in the kitchen.

Kefir is a fantastic marinade for chicken. The acidic nature of kefir makes it the perfect tenderizer, especially for chicken breasts.  Kefir also has a way of really soaking the flavors of a marinade into meat. This recipe uses lemon and dill, but any blend of herbs or spices can be whisked into a kefir marinade.

Kefir marinated chicken is tender, succulent and deeply flavorful. If there’s still some kefir left in the bottle, then use it to whisk together a tangy, creamy kefir dressing (recipe below). Leftover chicken tossed into a salad with kefir dressing is a delicious lunch the next day.

Time in the Kitchen: 3-8 hours to marinate, plus 35 minutes to cook

Servings: 4



  • 1 cup plain kefir (240 ml)
  • 2 garlic cloves, finely chopped
  • 1/3 cup chopped dill (80 ml)
  • Zest of half a lemon
  • 2 pounds chicken (breasts, thighs, drumsticks or a combination), with or without skin (900g)


Whisk together kefir, garlic, dill, and lemon zest.

Place the chicken in the kefir marinade, making sure each piece is coated.

Marinate at least 3 hours, but preferably overnight.

Remove the chicken from the marinade and shake most of the marinade off. Lightly coat the chicken with oil, then season the chicken with salt and pepper.

Grill the chicken over medium-high heat or roast it in an oven.

Grilling chicken: Pound the thickest part of the chicken breast down to a thickness that is even with the rest of the breast. If the entire breast is ¼ to ½-inch thick grill the breast for about 4 to 6 minutes a side. Drumsticks and thighs can take longer to grill, about 30 minutes, and can be turned more frequently.

Roasting chicken: Preheat oven to 400 ºF/204 ºC. Arrange the chicken pieces on a baking sheet. Bake 20 to 30 minutes. Start checking the breasts after 20 minutes, as they will cook faster.

Cook all chicken to a temperature of 165 °F/74 ºC.

Kefir Dressing


Either whisk ingredients together, or blend in a blender.

kefir chicken 2


The post Kefir Marinated Chicken appeared first on Mark’s Daily Apple.

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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!

 I started my Primal journey in mid-2007 at age 47. I was tired of being fat with a fat belly. I was tired of not feeling good when I got up. I was tired of the arthritis in my lower back which made it hard to walk some days. I was tired of being tired. I had blood sugar problems and was concerned I would become diabetic. I refused to believe it was an inevitable consequence of getting older. I had been reading books on sugar addiction and thought “That’s me”!

I started Atkins Inception phase and stuck with it for 3 months. The first 10 days were agony! I felt sick and groggy, but I stuck with it. By 2 weeks, I realized I felt pretty good. I did not have the morning aches and pains. My head was clear and I had lots of energy. Because I felt so good, and because I had other people around me trying to find a healthier diet, I was able to stick with that very strict diet for 3 months.

I had kicked the sugar addiction, but was really craving things with wheat. I tried adding back starches by having some pasta one night. The next morning was just agony. My back hurt so bad I could barely get out of bed and walking was extremely difficult. I decided I was gluten intolerant. While I did continue to include starches in my diet, by staying gluten-free I was mostly pain free.

I moved to a new job in 2008 and left my health conscious friends behind. (I work on a contract basis so it is common for me to change jobs every 2-3 years.) While I tried to stay low carb, no one around me saw the benefits, including my husband. Without the support of other people doing low carb, I found it too hard to resist bread, potatoes, and corn, though I did stay mostly gluten free (arthritis pain was a great motivator for that). The weight I had lost on Atkins came back.

BeforeThat’s me in the ponytail, blue shirt, and white pants touring on a London street summer 2008. I particularly notice the fat arms and dimpled elbows.
In 2009-2011 I was in South Wales with my husband, who was pursuing a Masters degree. I found staying gluten-free was easier than in the U.S. I found that Europeans in general were more aware of where their food came from. Produce and meat were labeled with the farm it came from. Organic and GMO free was easy to find. Starches were also easy to find, especially white potatoes. I was doing some work in Ethiopia at the time, where people in general are not concerned that they are getting too many calories. Being fat was a sign of wealth and prosperity. While it was easy to eat modest amounts of protein, carbs were a large part of the diet. Injera, a bread made from teff flour, was used to pick up and eat the various colorful and spicy dishes served at each meal. While teff is gluten-free, I was eating a lot of high-carb food.

In 2012, now back in the U.S., I started a new job with several of my buddies from 2007 and some new health conscious friends. A small group of us made a habit of eating lunch together daily, and dinner once a week, and we encouraged each other in Primal eating habits. I’m not sure when I found Mark’s Daily Apple, but it was around this time period. From 2012 through 2013 I lost 40 pounds and felt terrific. My husband liked my lighter look, but I still could not convince him to try Primal, even though he wanted to lose weight.


Here I am at Christmas 2013 at the Alamo, down to 165. I had more weight I wanted to lose, but my weight loss stalled. I kept to Primal for many months, but I was discouraged by the lack of weight loss. My contract ended and I parted ways with my Primal buddies. I gained back all I had lost, though I was much better at staying gluten-free than I had ever been.


Here I am summer 2016 with my family at Niagara Falls. I was not quite back up to 205, but you can see I’m much heavier than the previous photo. And I’m not the only person in my family struggling with excess weight!
At the start of 2017, I was back up to 205 pounds. I went back to low carb eating and lost 20 pounds in the first 3 months. Then my weight loss stalled for 6 months, but I stuck to the low carb diet. Mark announced he was publishing the Keto Reset Diet and I determined to get it, read it, and figure out what I was doing wrong. Not only that, my husband (100 pounds overweight, now diabetic too, and diagnosed with bipolar II), finally cared enough about his health to change his diet.

I found that while I was pretty good at eating low carb, I was actually getting too much protein and not enough fat. I decided to go full keto with a reduced eating window and my fat started melting off. My husband was unwilling to give up sugar and starches, but I convinced him to get his daily carbs down to 150 grams (and now he is down to 100 grams a day). He started losing weight as well. For both of us, the change of diet has brought increased energy which makes it easier to exercise more. My husband’s moods have evened out. We are looking forward to his next checkup to see if his blood sugar numbers have improved.

We have both found that eating low carb is not the hard part of Primal. The hard part for us is keeping the amount of protein we eat to a modest level (especially since neither of us is a big salad fan). Since we are both living a Primal lifestyle, it is easier for each of us to stay with it. Every day is not a perfect Primal day and that is alright too.

I do not have a current photo, but I am just a bit below my weight in the San Antonio picture and look much the same. I just had to buy another new belt. I am definitely losing belly fat and am generally thinner all over.

While the weight loss is great for so many reasons, the best part for me is how I feel. I wake up naturally at dawn each day feeling really good. I have tons of energy throughout the day. I do not worry about when I will have the next meal. I’m playing around with new ideas for recipes, especially vegetables. I’m having fun with this, so much so that I completed Primal Health Coach certification for my own education and to help others who want the benefits of Primal. I am considering taking a degree in Nutrition and making a complete career change. I am not perfect, I am not yet at my ideal body composition, but I see Primal as a journey, not a destination. I am finding this journey a joyous experience.


The post I Find This Journey a Joyous Experience appeared first on Mark’s Daily Apple.

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