Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ How To ’ Category

18 Nov

When Grok Lives with Korg, or How to Cope With an Unsupportive Partner

When I introduced a forum thread asking folks to share their top three challenges in going Primal, one issue got major traction: the S.O. factor (significant other, for those of you not into the whole online brevity thing). It’s a familiar story. One partner takes on a new health commitment. Life changes for that person. […]

14 Sep

Dial in Your Carb Count

Most folks who decide to give the Primal Blueprint 30-Day Challenge the old college try do so to correct an underlying health issue. Maybe their cardiologist’s recommended dietary plan hasn’t been improving their lipid numbers as promised, or perhaps they’re sick of fighting a losing battle with diabetes by submitting to a daily pharmaceutical cocktail […]

8 Sep

Out With the Old

Over the next 29 days I’ll be bringing you tips, advice and guidance to help you get through each of the 14 mini-challenges. With well over 2,000 articles on Mark’s Daily Apple, I’ve written extensively about all things related to the Primal lifestyle; from solutions to common stumbling blocks, to simple hacks that produce big […]

18 Aug

How-To: Proper Plank Technique

This is the last in a series of posts (Pushups, Pullups/Chinups, Squats) covering proper technique for the 4 Essential Movements of Primal Blueprint Fitness. Check back tomorrow when I’ll be covering the first of many ancillary movement patterns that will be featured in Workouts of the Week (WOW). I don’t like situps, crunches, or most […]

13 Aug

How-To: Proper Overhead Press Technique

Simulating the overhead press using just one’s bodyweight is the trickiest essential Primal movement yet. The standard bodyweight replacement for the standing overhead press is the handstand pushup. I’m a huge fan, but the reality is that it’s not a realistic prescription for most people right off the bat. Can you imagine Grandpa busting out […]

12 Aug

How-To: Proper Squat Technique

If you want to pick something up off the ground, you have two options: hinge at the hips or squat down. There’s no question that the full squat is an essential, Primal movement, and yet many folks in modern, industrialized society are unable to perform one. Kids have good squat form (just watch them at […]

11 Aug

How-To: Proper Pullup/Chinup Technique

Over the next week I’ll be covering some key concepts related to the recently-released Primal Blueprint Fitness. You can get your own copy of the free eBook here. Yesterday I covered proper pushup technique. Next up, proper pullup/chinup technique. Not everyone loves doing pullups and chinups, but they are an absolutely necessary part of the […]

10 Aug

How-To: Proper Pushup Technique

Over the next week I’ll be covering some key concepts related to the recently-released Primal Blueprint Fitness. You can get your own copy of the free eBook here. First up, proper pushup technique. If you’ve ever taken a PE class, joined the military, played organized sports, or watched Rocky, you should be familiar with the […]

19 Jul

Choosing Chicken: A Primal Purchasing Guide

Poultry: a Primal staple that complements any kind of fare any time of day (nothing like chicken hash for breakfast!). There’s more to poultry than chicken of course (more on that another time), but make no mistake: chickens these days aren’t created equal. Breeding, feeding and other poultry farming standards result in animals that scarcely […]

2 Jul

How to Improve Your Sleep Posture

Yesterday, I posited that it’s not so much the bedding that matters in making for rejuvenating, nourishing sleep, but rather our sleeping position/posture. Man is the supreme adaptor, having proven himself capable of surviving in just about any natural environment, no matter the climate, topography, and available selection of edibles – and our bedding is […]

22 Jun

A Primal Primer: Testosterone

If you’ve been reading recently you know I’ve been on a hormone kick recently. That sexy looking molecule to the right and the hormone du jour: testosterone. Testosterone is the principal anabolic and sex hormone in humans, responsible for sexual desire and function, muscular hypertrophy, densification of bones, and hair growth. Compared to females, males […]

8 Jun

How to Quit Grains

Yes, they’re inextricably woven into nearly every aspect of our society. Dietary staple, cultural icon, sentimental fodder, patriotic symbol: it’s impossible to get away from them. However, just because they’re ubiquitous in our social environment doesn’t mean they deserve a place on your dinner plate. You know the multitude of reasons to quit grains. How […]

28 May

The 1-2-3-4 Formula for Unleashing Your Inner Grok

This is a guest post from Matt Garland of Healthy Lifestyle Design. Do you have what it takes to unleash your inner Grok? Everyone does. It’s inherent in our biology. And yet many don’t, not because of physical obstacles but mental ones. Such barriers manifest as false and misguided perceptions of Primal living’s complexity, difficulty, […]

26 May

Filling in the Gaps: How to Incorporate Joint Mobility Drills

By now, I hope the importance of joint mobility is clear, and the benefits myriad. It isn’t the sexiest topic around to be sure. “The Importance of Shoulder Mobility” certainly isn’t as attention-grabbing as “How to Lose 10 lbs in 10 days!,” but it’s one of those often overlooked aspects of fitness that with just […]

21 May

How to Maintain Shoulder Mobility and Scapular Stability

More than perhaps any other joint in our bodies, the shoulders demand close and careful attention. We use them on a daily basis and they travel a wide-ranging path; it’s in our best interest to assure that the path is the one of least resistance. The tricky thing about maintaining good shoulder function is that […]

14 May

How to Improve Wrist and Ankle Mobility

Most people have enough wrist and ankle mobility to get around life all aright, but most people think they’re doing just fine with grains, sweets, and seed oils comprising the bulk of their diets. We can always improve our abilities to rotate, extend, and flex our various joints. We must, if we’re interested in retaining […]

7 May

How to Improve Thoracic Spine Mobility

By now, you should be convinced that attaining and maintaining mobility in your thoracic spine is a good idea for many reasons. Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound) and everyone at […]

21 Apr

The 80/20 Principle: When 20 Inches Toward 40

Among the many defining – and practical – tenets of the Primal Blueprint is the good old 80/20 Principle, the guideline that suggests we needn’t be 100% perfect 100% of the time to achieve great Primal health. It’s the sensible caveat, a functional motivator, the saving grace for many of us. It means we don’t […]

23 Mar

How-to Guide: Standing at Work

Besides stuff like tribal warfare, cannibalism, and high infant mortality, it seems like most any divergence from our ancestral norms is ultimately detrimental, or at least problematic. Nutrition is an obvious one, along with sunlight, sleep, and exercise. The mainstream media is even beginning to question the superiority of modern footwear. And then there’s the […]

26 Feb

How to Choose a Safe Water Bottle

I’ve made my stance on bottled water quite clear before, but I’ll go ahead and reiterate: bottled water is a joke. It’s completely unnecessary, unless you’re in a nation with unsafe water quality, and the plastic bottles make for excellent landfill fodder. You could reuse the bottles, but then you’ve gotta worry about the plastic […]

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