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

Introducing Primal Blueprint Fitness

PBF ebook 3d 1Primal Blueprint Fitness. It’s finally here! What can I say? My team and I wanted to get it just right, so we spent over a year developing the program before unleashing it on the world.

I originally planned for Primal Blueprint Fitness to be a new hardcover book sold in bookstores as a companion to The Primal Blueprint and The Primal Blueprint Cookbook. In the end I decided to take a different approach. As you’ve probably heard me say, my mission is to help 10 million people take control of their health and fitness through understanding exactly how their body was designed to work. It’s why I started Mark’s Daily Apple and it’s why I’m giving this program away for free.

You see, I’m confident that Primal Blueprint Fitness is the right formula for people of all ages and skill levels to get lean and functionally fit for life with minimal time commitment, pain, suffering and sacrifice and, more importantly, with as much fun, enjoyment and ease as possible. No, it’s not the only way to get fit, but it might just be the most efficient, effective and pleasurable way.

If you’ve read The Primal Blueprint, or have been a long-time reader of Mark’s Daily Apple, PBF will look familiar. Borne out of the Primal Blueprint Fitness Pyramid and based on the movement patterns of our ancestors PBF incorporates Sprinting, Moving Frequently at a Slow Pace and Lifting Heavy Things to give you diverse athletic ability and a lean proportioned physique.

I’ll let the eBook and the results you’ll see speak for themselves, so I won’t go into too much detail here. But here are a few points of interest:

Lift Heavy Things

People often ask what I prescribe for LHT. This eBook will tell you. Suffice it to say, I’m a huge proponent of bodyweight workouts. Bodyweight is more than sufficient resistance for the vast majority of people out there looking to get fit. (And that includes you.)

PBF provides a step-by-step progression of bodyweight movements built around Five Essentials Movements (Pushup, Pullup, Squat, Overhead Press, Plank) that will help you build strength and power with minimal equipment and in half the time of a typical gym session.

Community Involvement

From day one I wanted Primal Blueprint Fitness to have a strong community element. PBF would be nothing without its participants. I want to see PBF at work in your life. I want you to hear what works and what doesn’t work for you. And I’ll be fulfilling my end of the dialogue with regular fitness-related blog posts and videos every week. Additionally, I’ll be listening closely to your experiences and may tweak the program based on your feedback. That’s the beauty of this online forum. The give and take, the back and forth allows us all, collectively, to uncover things that actually work. PBF is built upon solid principles and has been tested extensively, but your personal experiences matter in shaping PBF.

Here are a few additional ways PBF has been designed to leverage the strength of this community:

Workout of the Week (WOW)

Every week a new WOW will be published here on Mark’s Daily Apple. WOWs will test your agility, balance, conditioning, power, physical strength and coordination. Just about anything goes for these fun, creative and fractal workouts. Share and compare your times in the comment boards and support one another in our collective quest to be happy, healthy and fit individuals.

The inaugural WOW will be published next Monday, August 16.

Submit Your Own WOW

The MDA community is made up of some of the most thoughtful and informed health and fitness enthusiasts around. This is why I’ll be crowdsourcing Workouts of the Week. If your WOW passes muster by meeting the standards of the PBF protocol and is published on Mark’s Daily Apple you’ll be entered into a drawing for a Primal prize. Learn more here.

Submit Your Own WOW Videos

Film a published WOW workout. Upload it to YouTube. Submit it and be entered to win a Primal prize. Learn more here.

Primal Clubs

Primal Tribes/Clans (still working on the name) is in an early development phase. I hope to have it out by the end of the year. Without giving too much away, imagine meeting up with other modern day Groks in your local area for group WOW workouts. Begin thinking about becoming a club leader in your town and stay tuned for more information!

How to Get PBF

To get the Primal Blueprint Fitness eBook subscribe to the Mark’s Daily Apple newsletter. Your first newsletter will give you access to a password protected page where you can download PBF. In addition to PBF you’ll get the introduction to my book (The Primal Blueprint) and weekly insider tips and updates on how to live a healthy, Primal life.

Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.

In the end, Primal Blueprint Fitness is nothing without the people that live it. That’s you. I hope you’ll help me spread the word about PBF (send your friends and family to this page), that you’ll try it on for size, provide feedback and participate in the Workouts of the Week (WOWs). If you’ve dialed in the eating plan and lifestyle behaviors but need some added direction for fitness now’s the time to get Primal with Primal Blueprint Fitness. Grok on!

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. YES… been waiting for this to come. Thanks for everything you do here Mark!

    Grok and Grol wrote on August 9th, 2010
    • Can’t wait to see what happens with the Primal Clans/Clubs. Sounds like a great idea!

      Primal_Joe wrote on August 10th, 2010
  2. Yes…

    Jefferson wrote on August 9th, 2010
  3. Very exciting! Don’t know if I can submit any videos but I’ll try!

    Marisa wrote on August 9th, 2010
  4. I am totally pumped! I have been following MDA for a while, the nutrition seems sound enough and has worked for me 46lbs down before i took a break, hitting it hot and heavy again starting yesterday! I just told a friend the best part about Mark is that he’s not trying to steal your money, all you need is on the site and free and this just re-enforces (sp?) that!

    Thanks Mark for all you do!

    goosed wrote on August 9th, 2010
  5. Totally stoked! Now, if only my computer wasn’t on it’s way to Apple right now for repairs.

    musajen wrote on August 9th, 2010
  6. Thanks a lot Mark. I started walking & sprinting three weeks ago and can already feel a big difference. Can’t wait to read PBF. One again, thank you for sharing.

    JLM wrote on August 9th, 2010
  7. Server overload! :P

    Chris wrote on August 9th, 2010
  8. Sweet! Thanks a lot! :)))

    Maria wrote on August 9th, 2010
  9. …in return I’ll sign up for your primal essentials kit)))

    Maria wrote on August 9th, 2010
  10. Mark,

    One of my criteria for being a successful person is that you give back to the people. This gesture, the free Primal Blueprint Fitness, proves what we already knew – you are a success my friend! =)

    Alex Shalman wrote on August 9th, 2010
    • so true!!!!

      kathy wright wrote on August 9th, 2010
  11. My apologies for the server overload, everyone! Please bear with us. I’ve got my website host looking into it now.

    Too many people trying to get PBF at once…!!! :)

    Mark Sisson wrote on August 9th, 2010
  12. Thanks Mark!

    clayberg wrote on August 9th, 2010
  13. For free! You are amazing. :) Going to check it out right now.

    Raphael wrote on August 9th, 2010
  14. Thanks, Mark!

    Katt wrote on August 9th, 2010
  15. You are one cool dude Mark!

    Primal Toad wrote on August 9th, 2010
  16. The grammar police noted that the last sentence on page 8 (work out week) contains an extra “can”.

    Chris wrote on August 9th, 2010
    • Eeks! Thanks, Chris.

      Mark Sisson wrote on August 9th, 2010
      • Found another error on page 28 (hiking). There is a “you” which should be a “your”.

        I love all the links in the ebook. Awesome stuff so far!

        Chris wrote on August 9th, 2010
      • Another one – page 19 (of actual doc), 23 in the pdf, transposition of ‘your and lug’ in second para.

        Phelina wrote on August 9th, 2010
    • can can is a dance; counts as exercise, right?

      Peggy wrote on August 10th, 2010
  17. Awesome!

    I’ll be spreading this stuff around

    dan wrote on August 9th, 2010
  18. YAY!!!
    Thank you Mark for so much!
    And the same to all the worker bees, the unsung heroes behind the scenes. Also to everyone in the MDA community, for helping each other in so many ways.

    Peggy wrote on August 9th, 2010
  19. What a great birthday present!!! Thanks.

    Sean wrote on August 9th, 2010
  20. Thanks Mark..!
    And God bless you for making such a positive impact on so many lives in one lifetime..
    You are AWESOME..!!

    Resurgent wrote on August 9th, 2010
  21. Thanks Mark!! I’ve been trying to convince my family that you’re not just out to make money…you just gave me more ammo ;)

    Alyssa wrote on August 9th, 2010
    • If he were really just out to make money he’d be selling daily meal replacement kits. ;) Like Jenny Craig!

      Anyway, nothing wrong with making money as long as you’re being sincere. :D

      Jenny wrote on August 9th, 2010
    • I make no bones about attempting to make a living in this world. I never apologize for trying to make money and don’t think doing good and making money are mutually exclusive. Lucky for me I don’t have to sideline my values to pay the bills. Everything I sell I personally support 100% and use myself. I wouldn’t have it any other way. And hey, this blog and the book and everything else wouldn’t exist if I didn’t have my company to support it. This stuff ain’t cheap! :)

      Mark Sisson wrote on August 9th, 2010
      • Righteous Dude!
        I am reading and living The Primal Blueprint. Also have the cookbook which is much better than I had hoped for. (Thanks Mark). I recently accomplished a 60 lb. weight loss and have been eating primal. I finally learned how to listen to my body and feel so much better. This is just what I have been looking for as I have been slowly incorporating exercise back into my life. I will keep reading this website and emails and continue to turn people on to the book and this site. Once again thank you so very much Mark.
        Grok’n on in the Sonora Desert

        Les wrote on August 9th, 2010
  22. Mark, many kind thanks! You are awesome and so kind to be giving this away. I love this lifestyle and everything that comes with it. I cannot thank you, and the other apples, enough.

    Debra wrote on August 9th, 2010
  23. I just skimmed through the e-book…. it is one hell of a book!

    And, doing this for FREE? You have motivated me like never before I can assure you that!

    Primal Toad wrote on August 9th, 2010
  24. Thanks for all the kind words, everyone!

    All that I ask is you give it a try and tell your friends and family about it. I want to affect big change in as many lives as I can. The blog helps get the word out about how easy health and fitness can be, but there is nothing like word of mouth. Thanks for all of your support and Grok on!

    Mark Sisson wrote on August 9th, 2010
    • Oh I will get the word out like never before. My flip camcorder is about to become my best friend.

      Primal Toad wrote on August 9th, 2010
  25. Looks great! Already downloaded (I should be working;) and love what I see.
    Today is LHT for me and happens to be my initials. That must count for something.

    Lars1000 wrote on August 9th, 2010
  26. I’ve just skimmed through it, and all I can say is that it’s a pretty solid thing. “Everything important” is covered, the progressions are good, the exercises itself are mostly exercises which I would’ve recommended as well (Except for the plank. My favourite “core workout” is the L-Sit or —Hang, and its variations), and it’s truly “cheap” (as in: you can do it everywhere and don’t need special equipment).
    So: Great thing, and nice to give it out for free. :)

    hmrf wrote on August 9th, 2010
  27. Wow this is awesome. I’ve not been doing much exercise these last few months, I think this will help immensely!

    Thank you Mark! (and Mark’s team :] !)

    Steve wrote on August 9th, 2010
  28. I can’t seem to get it. When I put in my email address, it says I’m already subscribed… Is there not just a “download” button somewhere?

    Dave, RN wrote on August 9th, 2010
    • Here you go, Dave:

      Existing newsletter subscribers do not need to re-subscribe to the newsletter to get the eBook. All existing newsletter subscribers will be sent a special email today. Access to Primal Blueprint Fitness will be provided in that email.

      Mark Sisson wrote on August 9th, 2010
      • Mark, I put the password that the email included but it’s not d/l for me.

        MountainDew wrote on August 9th, 2010
        • Try typing the password in. Alternatively, try copying and pasting.

          Mark Sisson wrote on August 9th, 2010
        • I had to type it in – copying and pasting didn’t work for me (probably copied a space or something)

          Marisa wrote on August 9th, 2010
  29. Yay! I’ve been waiting for this since I went Primal at the beginning of the summer (down ~25 lbs so far, by the way). I can’t wait to get started!

    Uncephalized wrote on August 9th, 2010
  30. Ummm…the e-mail went to my junk mail, and I of course deleted it. Will there be a second round going out? Hopefully?

    Turling wrote on August 9th, 2010
    • We just shot you an email.

      To answer your question for everyone else, future weekly newsletters sent out each Wednesday will also provide access to PBF.

      Mark Sisson wrote on August 9th, 2010
  31. You, sir, are made of awesome. Free range, grass fed, Marine Stewardship Council approved – awesome.

    brahnamin wrote on August 9th, 2010
  32. Thanks for this, Mark.

    Been a follower of the Primal Blueprint for a few months now and have been waiting for this to come out so I could start exercising primally as well.

    Lars wrote on August 9th, 2010
  33. got my email with my super-duper secret decoder letters but..

    nogo.

    :(

    Try again laters?

    And am excited!

    jenella wrote on August 9th, 2010
  34. WOO HOOOOOOOOOOOOO!!!

    Mark, you and the worker bees TOTALLY ROCK!

    Running to check my email and find the newsletter!

    FairyRae wrote on August 9th, 2010
  35. Thanks Mark, this is great. But when I download the e-book half the pages are missing, I get 1 -17 ok and 64-97 ok but from 18- 63 it’s just blank. Is this to do with the server overload?

    Paul wrote on August 9th, 2010
    • The PDF looks fine to me, Paul. Anyone else having this problem? Maybe try re-downloading it. As you say, maybe it had something to do with the server trouble we were having earlier.

      Mark Sisson wrote on August 9th, 2010
      • Im having the same problem, what did you do to fix it?

        George wrote on August 9th, 2010
        • Try saving the file and opening through a non-browser reader.

          Neil wrote on August 10th, 2010
    • Also, make sure you have the latest version of Adobe Acrobat or whatever it is you use to view PDF documents.

      Mark Sisson wrote on August 9th, 2010
      • I got now thanks. Can’t wait to get reading :)

        Paul wrote on August 9th, 2010
        • BTW everyone, I was initially using Google Chrome…. switched to Firefox and that fixed it;)

          Paul wrote on August 10th, 2010
  36. Thank you so much! I just gave one of the extra copies of the PB, that I bought with the Amazon push a while back, to a friend of mine that desperately needs it (that was the last copy of the five I have given away). I told him about how generous you were with free info on your site and this just reinforces that point. I really need this extra boost right now and I can’t wait to get started!

    Laurie D. wrote on August 9th, 2010
  37. Mark you should torrent the file if this bandwidth thing isn’t resolved quickly to your full satisfaction. Use a private tracker if you want to control access.

    Kevin wrote on August 9th, 2010
    • It’s not the file that’s the problem. It was the sharp spike in traffic, but it looks like we have that resolved now. Thanks for the advice.

      Mark Sisson wrote on August 9th, 2010
  38. I can’t see anything and my Adobe is updated.

    cfmuh wrote on August 9th, 2010
  39. AWESOME!!! I can’t wait to get home from work to check my email!!

    Primal K@ wrote on August 9th, 2010
  40. It’s working now! Awesome! :)

    cfmuh wrote on August 9th, 2010

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