Blog

Living Primally

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In the upcoming weeks I will be writing a more in depth post on some of the following subjects but in the mean time, to give you an idea or guide to start living primally, here are a few topics to think about.

  1. Eat Plants and Animals- eat good quality organically sourced, in season fruits and vegetables as well as organic, free range meats.
  2. Avoid Grains, Sugars and Refined Polyunsaturated Vegetable Oils
  3. Move More Frequently- whether that be taking “movement” breaks at work after sitting for too long, taking the stairs instead of the lift or parking further away so you have to walk. Find more ways to move more often throughout the day.
  4. Get Plenty of Sleep- at least 8 hours!
  5. Play- have fun, move around, enjoy time with your children
  6. Get lots of Sunlight- Vitamin D is essential for many processes in the body and we can get an abundance of Vit D from the Sun.
  7. Lift Heavy Things.
  8. Sprint once in a while.
  9. Try Intermittent Fasting- not immediately, but once you have become fat adapted (I’ll talk about that in coming posts) you can tinker with not eating 😉

These are adapted from Mark Sisson’s Primal Blueprint Laws. For more of Mark’s excellent teaching see his blog at marksdailyapple.com

 

Functional Movement Screening

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Functional Movement Screening aims to evaluate how well a person moves through a wide range of functional movements or tests. It comprises a series of 7 exercises that test how well a person performs movements most commonly used in sport and basic human movement. The Functional Movement Screen uses assessments that test the following;

Squat Bend Pull
Lunge Push Twist
Walk Run Sport Specific

As with most sports, and in life, people predominately use one side of their body and/or are more dominant on one side of the body than the other, therefore, a lot of the load, power and force are projected through that side of the body eg kicking, throwing, picking up a child. This makes the athlete susceptible to injury and fatigue.

What the FMS aims to do is to score each of the 7 individual assessments 0-3 depending on the range of motion of the person. This scoring system then enables the identification of stress points, imbalances and mobility and stability issues and therefore the most likely sources of injury. Once these have been identified, corrective strengthening exercises are prescribed to help prevent injury.

The data from the FMS can be used for the establishment of individual, tailored programs for warm ups before sports specific activities, weight bearing strength and conditioning programs or as a mobility session.

Hopefully, the outcomes will be a decrease in injuries, more physical resilience, and the ability to perform more efficiently for longer with less stress, fatigue and soreness.

This type of screening is performed by many employers, such as emergency services (fire fighters, police and paramedics), strength and conditioning coaches and allied health professionals all around the world.

Here at Live Primal, we will be using it as the corner stone of our Kickstarter and 12 Week Program Packages, to determine how well someone moves and how we can simply, easily and effectively improve those movements because if we move better, we feel better and perform better, whether that is in athletic pursuits or in life in general.

Going Primal

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So you’re thinking about going primal.

Here is a brief summary of how I can coach you to completely change your life for the better…

The answer to optimal health and gene expression can be found in evolution. Going Primal looks way back into our past to determine how millions of years of selection pressure and environment created the perfect recipe for human health, lifestyle and longevity. Our genes expect us to be fit, lean and healthy, because if you weren’t back in the day you would’ve been eaten by a sabre tooth tiger! We can do this by following the diet and lifestyle of our hunter gather ancestors. You can reprogram your genes to respond to the signals they are given based on what you eat, what activity you do or don’t do, your lifestyle and sleeping habits and sun exposure.

Using our knowledge of human evolution we know that body prefers burning fat over carbohydrates. The standard diet or conventional wisdom tells us that grain based, low fat diet created by processed, sugary carbohydrate is the best. This is completely false. Going Primal shifts you from your carb cycle, sugar dependant way of eating into a fat based, all day energy metabolism that has supported human survival for millions of years. Humans have use fat as our primary source of energy for years. By eating more healthy fats (saturated fats are not our enemy) we can program our genes to prefer using fat for energy, rather than carbohydrates and glucose. Current conventional wisdom suggests saturated fats and cholesterol are bad and are linked to heart disease. This statement is only true when linked to high amounts of processed carbs and sugars. A high fat, low carb diet has been proven to reduce inflammation and oxidative stress which in turn reduces heart disease and cancer risk.

Exercise is ineffective for weight management and 80% of our body composition success is determined by how you eat. By ditching grains, sugars and man made, poly unsaturated vegetable oils and fats will promote efficient reduction in excess body fat, increased energy levels, decreased levels of inflammation in the body and optimal function.

Maximal fitness can be achieved with a minimal time with high intensity workouts. Just like our hunter gather predecessors who would sprint to catch a meal or run from a predator, we can use shout bouts of high intensity sprint or cardio to reach maximal fitness gains. Enjoy more benefits in a fraction of the time with high intensity and less of the cardio preached by conventional sports wisdom.

So going primal entails eating plants and animals and avoiding sugars, grains and vegetable oils. It involves moving more frequently, rather than being sedentary, stuck at our desk being Primal means getting up moving around, taking the little opportunities throughout the day to move more. Our hunter gather ancestors showed us the way with regard eating as well as exercise. They performed short bouts of all out efforts to catch dinner or to run from a predator.  They covered large distances over an extended part of the day to hunt prey or to move camps. They also had to lift heavy things, to make shelter and to carry large wildebeest back to camp to cook and eat. This shows our genes and predisposed to sprint occasionally, lift heavy things and perform long slow endurance cardio as our preferred methods of exercise.