All posts in “Fitness”

Power, Speed & Endurance – The Process w Coach Brian Mackenzie

In preparation for our 2 part series with Coach Brian Mackenzie, we release a small piece of our prep call. In this we discuss the thought process from his critically acclaimed book Power, Speed, Endurance – A Skill Based Approach to Endurance Training. In our interview series we cover Brian’s journey from following his dreams and how he has become world class as a trainer, athlete & author.

In part two of our section we cover the importance of breathing and feature live video of me doing intervals.

You can view more at

Brian Mackenzie:
NY Times Best Selling Author, Industry Expert in Functional Fitness, Competed in 30+ ultra marathons and his team hosts over 70 seminars a year. Thought leader in altitude training, coaching and kick ass athlete in his own right.

Coach Mackenzie is the creator of CrossFit Endurance, & 3Fu3l, and Author of Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training & NYT Best Seller Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong.

Direct Links:
Twitter: @iamunscared
CrossFit Endurance:
3 Fuel:


The Healthy Primate

How Healthy is Your City: Top 50 Released

The American Fitness Index has recently released its 8th annual report. It’s a deeper look into the health and fitness levels across all 50 states. There are variables that are measured when coming up with a full grade and scoring system.

Many contributing data points are factored that lead to the calculations from personal to environmental.

Who took the top three spots?

Our nations capital topped the list for the second year in a row with a score of 79.6 out of 100 possible points earning the “Nations Fittest City”. Minneapolis-St. Paul and San Diego were strong contenders, rounding out the top three spots.

Each city is judged based on a set of triggers that include obesity, diabetes, rates of smoking and outdoor activity options. It’s one thing to rank the places that we live with a health factor, it’s actually a different ball game when you see how this data is used to drive state level policy and awareness.

The Anthem Foundation & ACSM share a joint vision dedicated to improving the health of our communities, not simply calling out poor areas for focus. Below is a link for a full 50 city break down.

50 cities

There is also a great report compiled for each state. You can click to your specific state and see the what areas they are focused on and areas they excel or fall flat. It’s a great way to see what each city is  doing to promote health.

State Level Reports Here 

What types of data and where does the data come from to build the ranking systems? 

  • Cities are defined by MSAs;
  • Personal health indicators, as well as community and environmental indicators, are included in the data report;
  • Data come from reputable sources, and scientific methodologies are used to ensure validity and reliability; • Unique areas of strength and opportunities for improvement are included for each MSA to help guide community action;
  • Data indicators are tracked and reported in five-year Data Trend Reports;
  • Materials, resources and connections to health promotion partners are provided by the AFI program to help cities improve their indicators; and
  • Local, state and national health promotion partners form a network to support collaborative program efforts.

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These sets of data and reports are a great step toward improving the health in our great country! Making little choices and changes can make a significant impact to our communities.

Where does your favorite city rank?  Click Here 



How Much Do You Really Know About Nutrition?

How many articles, Facebook posts or Twitter alerts did you come across today that had something to do with fitness, health or the latest craze in supplements?  I counted 15 by 1PM PST today in my circle of media influence. Keep in mind I do follow some unique people on social media, so that number may be a bit higher than most averages.
The point being is there is no shortage of data to see or hear of some new “discovery” in medicine to help you loose 30 lbs in 3 days.
** Spoiler Alert: if it sounds to good to be true, it is. If you loose some crazy weight on a crash program, it will come back I promise. I know this because it has happened to me. I will share personal adventures in my health journey as we go throughout future posts.
I have gathered a few questions to get the conversation started. Let’s start with where your knowledge base is in a practical setting. Follow along, the answers are at the bottom. (don’t cheat!)
1. Which Mineral transports oxygen in the blood?
a. Chromium
b. Zinc
c. Sulfer
d. Iron
2. You enjoy having a few drinks, cocktails or beers in the week. What do you loose?
a. Your Keys
b. Your Morals
c. Sodium
d. B Vitamins, particularly Thiamin
3. You’re taking a family vacation to Disney Land this summer. It’s cloudy and overcast. Should you take extra vitamin D or not?
a. No, because your body will produce vitamin D from the sun regardless of clouds, and too much vitamin D is dangerous.
b. Yes, because there is no such thing as getting to many vitamins.
c. You should have gone to Leggo Land
4. Nuts are delicious and nutritious. They contain:
a. Vitamins, particularly B6 and B12
b. Protein
c. Minerals Like: Chromium, manganese and selenium
d. I am allergic to nuts
5. What are the differences between vitamins & minerals?
a. A vitamin is needed in large amounts
b. Vitamins come from organic things, minerals come from non organic things
c. Vitamins don’t have names, just letters and numbers
d. All of the above
Correct Answers: 1. D, 2. C, 3. A, 4. C, 5. B
As we continue to focus on the building blocks of nutrition and vitality, I think it is important for you to understand the basic aspects as to how things work. No need to become an expert, yet you can take some golden nuggets out of the posts and implement where applicable in your life. The goal is to take action.

Let’s Get This Party Started!

Welcome to The Healthy Primate blog!

The ground work: I feel it necessary as we begin this journey that you get a clear idea as to who I am, what value this blog will provide, the community we are building and how you can contribute. This should be a two way conversation rather than just words on the page.

Who am I: I am a journeyman, life enthusiast, father, husband and artist on a road to discover healthier ways of living life daily. Please join me on this journey as we uncover food, supplements & research to improve the human experience. As you step out of your comfort zones, you will gain growth in areas that will be immeasurable!

“Nothing can stop the man with the right attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude” – Thomas Jefferson

This will be a candid conversation filled with honest and colorful commentary. The core aspects of things we will cover are based on healthy lifestyle choices to enrich the mind, body and soul.

Thank you for joining the voyage!