9 Funny Weight Loss Ads

Rant, Weight Loss No Comments »

Just to lighten up your day – no pun intended!

Have a great day!

7 Tricks To Slim Down While On Vacation

Weight Loss No Comments »

Does your upcoming vacation have you worried about your waistline? You should be.

The average person gains almost a pound a day while on vacation.

But that doesn’t have to be you. Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that your vacation will leave you slimmer than when you left.

All you have to do is have a plan.

As you embark on your next vacation adventure, use these 7 tips to come home fitter than when you left.

Trick #1: Cut Your Carbs

Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing at least one meal per day to go carb-less.

-Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.

-Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.

-Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. But if you’ve indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Trick #2: Be Active

If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Trick #3: Indulge with Control

Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all – you are on vacation after all…right? – that isn’t the best for your waist.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Trick #4: Don’t Eat Late

One of the easiest tricks for preventing weight loss is to simply stop eating 3 hours before you go to bed. This is especially effective while on vacation. So skip that late night indulgence and wake up looking and feeling great.

Trick #5: Snack Healthy

Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and a never-ending string of fast food joints along the highway.

This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit, unsalted nuts, beef jerky, and cut veggies  are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

Trick #6: Avoid Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories per gram that proteins and vegetables carry – so you can see that consuming fried foods will drastically increase your caloric intake.

If I still haven’t convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are never fun…especially while on vacation!

Trick #7: Team up with a Pro – Yours Truly!

Well, fitness is my specialty…and since you are serious about creating a healthy and fit physique – get some serious your results by teaming up with me.

Together we will help you get promptly to your goals – something that you will appreciate while on vacation and at home.

A Hormone To Help You Lose Fat Faster

Nutrition, Weight Loss No Comments »

My friends over at Prograde Nutrition come out with a lot of terrific nutrition articles, but this is definitely one of their best.

It’s also one of the most important articles you can read because it directly impacts your ability to lose fat fast.

Read it here <- Click here

Seriously, if your goal is to lose fat then you need to read what the research says about this hormone. This article does a great job of explaining it in easy to understand language.

Read it here <- Click here

Stress, Your Diet, And Weight Loss

Health, Nutrition, Strategies, Weight Loss No Comments »

Chronic stress is so commonplace that it’s easy to ignore the effects.  But stress is a definite threat to your losing weight as well as your overall health.

Let’s look at what happens to your body when you’re stressed…

Your body is constantly working to maintain homeostasis, which is a state of internal stability.

When you’re hot, you sweat to cool yourself.  When you’re cold, you shiver to warm yourself.  But these are very simple examples.

When your body is stressed, it has a stabilizing reaction to compensate for the real or perceived threat that caused the stress.  This is called your stress response.

Now a stress response is a good thing if a bear pops out of the woods right in front of you – the stress response will help to keep you alive.  But chronic stressors in modern life – traffic, cell phones, bills, bosses, etc – create so many stress responses that you get worn down.  Instead of saving you, they are killing you.

Stress responses involve a series of biochemical changes.  Many of these changes are there to get you out of the situation, and the rest are there to help bring you back to your pre-stressed state.

When you’re stressed your body will release various chemicals and hormones including adrenaline and cortisol that prepare you for a fight-or-flight response.  These biochemical signalers increase your heart rate, breathing, blood pressure, and muscle tension.

If these changes are channeled into action – sprinting away from the bear – the stress is resolved and your body starts to go back into homeostasis.

If your stress is unresolved, these chemical signals are ongoing and dangerous, leading to burnout.  This is what I meant by “chronic stress” up above.

Chronic, unresolved stress leads to depression, adrenal fatigue, obesity, hypertension, heart disease, osteoporosis, and a host of other maladies.

Most germane to those us interested in body transformation, unresolved stress has been linked to developing insulin resistance and inflammation.

Excess cortisol (a stress hormone) also leads to leptin resistance.

Leptin is a hormone that turns off your hunger signals.  Leptin resistance makes controlling your hunger a continuous challenge.  Sticking to an eating plan is tough when your body is constantly crying out for more, no matter how much you eat.

Chronic cortisol release when paired with adrenaline tells your body to stop burning fat, and even to store more.  Plus, the insulin resistance from cortisol leads to elevated insulin levels which makes you store more fat, especially around your abdomen.  (Did you know it’s impossible to burn fat when insulin is being released?)

These complicated biochemical reactions do everything they can to stop you from losing weight.

And as a bonus, stress-related cortisol plays a huge role in bone loss over time.  So that’s another thing to stress over!

So what is a good starting point for dealing with stress so you can start losing stubborn pounds?

First, de-stress yourself as much as you can.  It sounds too simple to work, but a few basic stress reducing strategies will greatly reduce the physical effects caused by stress.

Here are a few great techniques to help you de-stress (No “woo-woo” stuff here, only techniques that have been shown to reduce physical stress responses will be listed.  Keep your healing crystals on the shelf)

  • Exercise: Any form of of exercise except for endurance aerobics (yoga, walking, tai chi, and weightlifting are great)
  • Relaxation Techniques: meditation, mindful walking, and my favorite – power naps
  • Hobbies: Something that you enjoy.  Studies have shown stress-relieving benefits from journaling, scrapbooking, playing music, reading, and learning a language
  • Mind/Body Training: Visualization, guided relaxation, chi gong
  • Complementary Health: Massage, counseling, chiropractic, acupuncture

These techniques have a threefold advantage – they will help you relieve stress, resist stress, and be stress resilient.

Think of it like moving with thrown rocks and dodging others before they are even thrown.

Stress management breaks down into a three step approach:

  1. Follow the stress relieving techniques listed above
  2. Remove stressful foods from your diet (this reduces inflammation and internal stress)
  3. Get regular exercise (helps to dissipate negative chemical responses)

The stress relief techniques in step one will only work if supported with proper diet and exercise.

You can find plenty of in-depth info on food, supplements, and exercise elsewhere on this blog, so here are the biggest things you can do…

Stress Relieving Diet Tips

  • Cut out Grains, dairy, soy, sugar, and all artificial foods
  • Eat more vegetables (also important for your health)
  • Add herbal remedies: Ginseng, rhodiola, siberian ginseng, ashwagandha, licorice
  • Add supplements: B-complex vitamins, magnesium, vitamin C, zinc

Stress Relieving Exercise Tips

  • Move frequently at a leisurely pace: Walk, hike, commute by bike
  • Train your whole body
  • Lift heavy once in a while
  • Sprint occasionally
  • Stay away from aerobic modes of exercise like step classes, zumba, and jogging – these raise your stress hormone levels instead of lowering them

And now here are a few emergency stress busters, for when things are really getting out of hand:

  • Get up and walk.  Both diffuses stress hormones and removes you from the situation
  • Drink a glass of water
  • Breathe deeply
  • Hit a punching bag
  • Clench and then consciously relax all of your muscle groups
  • Force a laugh
  • Close your eyes and visualize a relaxing scene (not for use during traffic)

Ahhhhhhhhh :)

De-stressing is one of the most important things you can do for your health, your weight loss, and most importantly, your peace of mind.

Is Your “Cardio” Making You Fat?

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Is Cardio Making You Fat?

Special Guest Article by Shawna Kaminski

What kind of cardio are you doing? If you’re doing long, slow, low intensity cardio, then you’re going to burn calories WHILE you’re exercising.

But is this most effective fat burning cardio you can do? The kind where you barely break a sweat?

For the time and energy you invest, is there a more effective way?

Is it possible to burn calories even AFTER your exercise session is over? (As well as burning calories DURING exercise?)

Of course! If you’re ever heard of HIIT, or high intensity interval training, then this is your solution.

With HIIT your workout time is literally cut in half and you’ll burn more calories during your workout. As well, some studies have proven that you’ll continue to burn calories for up to 38 hours AFTER your HIIT workout with an elevated metabolic rate. This means that you could train on Monday morning and still be burning calories Tuesday night!

Sound too good to be true? What’s the catch?

The kicker is that for the short time invested in HIIT, you really need to push yourself and get a sweat on. It’s not called ‘high intensity’ for nothing.

There’s a variety of ways you can incorporate HIIT into your workout:




-stair running

-jumping jacks

-anything you can think of

And there are a number of ways you can set your work to rest sets up. For example:

-Do 20 seconds of HIGH INTENSITY work, and follow it with 10 seconds of rest.

-Do 30 sec of work with a 20 sec rest.

– Do 40 sec of work with a 20 sec rest.

-Do 15 sec of work with a 15 sec rest.

-Be creative, there’s no ONE way to do HIIT.

The key is to get the heart rate elevated and then let it slow down and repeat for up to 20 minutes.

How does interval training look in real life with real life athletes?

Take a look at sprinters…

Sprinters have events that are between 10-40 seconds in length, so their training reflects preparation for these events. They do short bursts of intense activity followed by short rests. Then they repeat this over and over again.

In other words…interval training (HIIT).

Take a look at sprinters. Do you see much body fat? They are some of the leanest athletes around with 4-6% of body fat. They have lean, sexy muscle and a stoked metabolism such that they can eat a ton to maintain their physiques.

Now, let’s look at marathon runners….

A marathon is a long event and these athletes train for hours at a much lower pace.

Is this the ‘look’ you’re after? Often marathon runners have some muscle, but it may not be what you had in mind…

It may not be the muscle tone you’re looking for as often is the case that marathon runners have a ‘skinny fat’ look.

Unless you were born to the right parents, that is, unless you have amazing genetics, you won’t get the body of your dreams with low intensity cardio.

What kind of cardio is the most time efficient method of burning fat?

How will you use your cardio time??

Check out my program for a ton of HIIT ideas:


NEW Information To Fight Belly Fat

Exercise, Health, Strategies, Weight Loss No Comments »

Ok, today I have a special guest article from my friend John Romaniello.

John is a kung-fu master at helping people get rid of “stubborn fat” through fighting the hormones that make fat stick.

John is also freakin’ BUILT:

Suffering from Belly Fat?
By John Romaniello

Like many people, you probably suffer from regional fat storage issues. That is, while you store fat over your entire body, it’s probably most noticeable in certain areas, and it’s from these areas in which we struggle most to lose fat. You know–the problem areas.

These problem areas are influenced heavily by your hormonal environment, and where you store that last bit of fat is determined by which of your hormones are most out of whack (and yes, sometimes it’s quite a few of them).

Today I’m going to talk to you about belly fat specifically.

One of the things that has been talked about quite a bit in fitness media lately is the relationship between belly fat and a hormone called “cortisol.” To put it simply, the higher your cortisol levels, the more belly fat you’re likely to have.

By the same token, if you have a good deal of belly fat, it’s reasonable to assume that you have high cortisol.

Having high cortisol is detrimental for other reasons, but for our purposes, let’s focus on the fact that cortisol is keeping you not-so-little in the middle.

Rather than just suffer through this, the obvious solution is to try to lower cortisol levels and resultantly lower belly fat. And I’ll tell you, lowering cortisol is a LOT trickier than you might think.

I’m sure you’ve seen the late night TV ads trying to sell you anti-cortisol pills. Even if they worked (they don’t), it’s a hormone like cortisol can’t be fooled by a little pill.

Besides, wouldn’t it be much more effective to find a solution without taking expensive pills? Something that is also going to help you burn fat overall?

Well, that’s actually possible.

You see, I’m big on using certain hormones to tame other hormones. Essentially, you CAN actually fight hormones WITH hormones. Clever, I know. It’s just a matter of finding which hormones work well against one another. When it comes to cortisol (and belly fat), you need look no further than Growth Hormone.

Also known as Human Growth Hormone or simply GH, growth hormones is produced in the pituitary gland and is responsible for growth (obviously) among other things. More specific to this writing, growth hormones is actually one of the most effective things in the world to offset cortisol.

Put simply, if you want less cortisol, just make more growth hormone.

Just tell your body to do it. Make a few calls.

Okay okay, it’s not that simple…but I have some really good news.

Did you know that there are certain types of training that are actually exceedingly effective at producing growth hormone?

It’s true–indirectly.

You see, growth hormone is normally produced and released in response to something, and in the case of training, GH is released as a response to the production of something called lactic acid. Lactic acid is a waste byproduct of some of the chemical and metabolic processes that happen during exercise.

So, if you do exercise in a specific way, you can produce MORE lactic acid, which will then produce tremendous amounts of growth hormone as a result. That growth hormone surge will also help to work against your high cortisol levels. And as we’ve established, that will absolutely assist you in getting rid of your stubborn belly fat.

Of course, you’re wondering: how to I do it!? It’s easy. While lactic acid is produced in most forms of intense exercise, there is an unusual style of exercise that can actually produce even MORE lactic acid than is generally possible with other types of exericse. Appropriately (and not-so-cleverly) called “lactic acid training,” this type of training uses slow lifting speeds and fast lowering speeds.

The reason for the structure is that lactic acid is primarily produced during the “concentric” or positive/lifting phase of an exercise, and not so much during the “eccentric” or negative/lowering phase. To take advantage of this and produce more lactic acid, we simply–with apologies to Bing Crosby–accentuate the positive and (almost but not quite) eliminate the negative of each rep on all of our exercises.

To quantify it a bit, for each rep, you’d lift it over a period of about 4 seconds, and lower the weight extremely quickly, but safely.

If you were squatting, you’d drop down to the bottom position relatively quickly, and push slowly back to the top. In an overhead press, you’d lower the dumbbells quickly but safely, and press them back over your head over a period of 4-6 seconds.

Performing exercises with these extended concentric movements is going to create a tremendous amount of lactic acid, which in turn is going to prompt your body to produce fantastic amounts of growth hormone. And that growth hormone is going to help you manage cortisol and fight belly fat.

And if all THAT wasn’t enough, lactic acid training is also just a great fat loss training methods, so you’ll lose fat overall.

If you want to fight your cortisol issues, you need growth hormone. And for that you need lactic acid training. Utilizing this method, you’re one step closer to fighting off your belly fat for good.


If you want John’s full course for losing stubborn belly fat, you can check it out at ->

Final Phase Fat Loss

Train Like A Gladiator!

Exercise, Interval Training, Weight Loss No Comments »

A few of my friends on facebook have posted a question like this: “How can I get an action hero body?”

Now, Hollywood action stars have a few advantages: they all have a personal trainer, they can get someone to cook healthy meals for them, and they have lighting technicians making sure they always look their best.

But you can totally steal their workout and do it on your own.

Have you seen “Spartacus: Blood and Sand” on TV?  I’ve caught a few episodes – pretty cool.

And the stars definitely have that “action hero” look:

Here’s a video of the Spartacus stars working out:

(Don’t copy their kettlebell form! Everything else is all good :) )

The Spartacus workout above was written by Rachel Cosgrove, owner of Results Fitness in Santa Clarita, CA.

Here’s the complete program:

60 seconds work / 15 seconds rest

1. Goblet Squat
2. Mountain Climber
3. One Arm Dumbbell Swing
4. T-Pushup
5. Jump Lunges
6. Dumbbell Bent Over Row
7. Dumbbell Side Lunge and Touch
8. Dumbbell Renegade Row
9. Dumbbell Lunge with Rotation
10. Dumbbell Push Press

Total Time: 12:30.

Rest 2 minutes and repeat.

Total Work Time: 27 minutes!

After trying one of my bootcamp workouts, you’ll know that a circuit like this are no joke.

By working every muscle in your body, you not only strengthen and shape, you get a whole body cardiovascular workout… at the same time!

If your idea of “cardio” is running on a treadmill or playing on an elliptical machine, you’ll find that a workout like this is really fun, really intense, and more effective at building an Action Hero Body than anything else.

Talk to you soon,

~ Luke Wold
291 Rhodes St
Carson City NV 89703

Metabolism Boosting Nutrients

Nutrition, Weight Loss No Comments »

Want to boost your metabolism with nutrition?  Here are some keys:

  • Use of cruciferous veggies to help fight the xenoestrogens your body is exposed to (that can make stomach fat particularly stubborn)
  • Use of green/black/white/oolong teas to have very slight increases in fat burning effect
  • Use of capsaicin to have a slight thermogenic effect and increase in calorie burning
  • Use of cinnamon which is proven to control blood sugar levels, improve insulin sensitivity, and thereby help to control appetite/cravings and burn more fat
  • and dozens more simple little “tricks” like this that can all add up.

I’ve made sure to stress that none of these are “miracles” that will magically transform your body…

I’ve always tried to stress that the main aspects of your lifestyle, training consistency and strategy, nutritional habits, and mindset are vitally more important than any of these minor “tricks and tips”.

But, I also honestly think that if you consistently combine many of these minor aspects like spices, teas, food types, etc, etc — that you can see a legitimate increase in your fat burning results.

Although I don’t believe in “Fat Burners” per se, I found a great new product that I think can help to maximize your metabolism…

This product contains some of the things I’ve talked about before… green tea, cinnamon, capsaicin, L-tyrosine, AKG, and a few other goodies.

I don’t think it’s a “miracle fat burner” or any nonsense like that… but I DO think it can help to give you the edge and increase your metabolism. Based on some of the ingredients, it could help to control blood sugar, control cravings, increase thermogenic caloric burning, etc… check it out:

7 Powerful Metabolism Boosting Nutrients <- Click here

10 Primal Laws For Bootcampers

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“The doctor of the future will give no medicine, but instead will interest his patients in the care of the human fram, in diet, and in the cause and prevention of disease.” – Thomas Edison

Paleo eating and primal living are Big Topics in the health and fitness world.  What does it mean to “go Primal”?

Basically, it means eating the foods your body way designed to eat and living the way your body was designed to live, with the purpose of fitness and health in general, and often weight loss in particular.

Heading up the Primal movement is a cool guy named Mark Sisson:

He wrote the indispensable Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy, one of the most highlighted books on my shelves.

Primal (for the sake of brevity I’m going to drop the /paleo today :)) living allows your genes to express themselves in certain ways.  What do I mean?

Simple example: I have a tattoo on my forearm.  Think of that as a certain gene.  Maybe the gene for Type 2 Diabetes.

Whether I wear long sleeves or not determines if my tattoo will show, that the gene will be expressed.

In this example my sleeves represent my lifestyle.  If I exercise, eat lots of fruits, vegetables, and meats, and stay away from booze, grains, and sugars, the diabetes gene won’t have a chance to be expressed.  It’s like wearing long sleeves.

If I skip the gym and eat whatever I want, it’s like rolling up my sleeves and letting the diabetes gene be expressed – my lifestyle determined I would get diabetes.

The gene was there the whole time, what determines if the gene goes into action or not is your lifestyle.

As Mark says: You Have To Fit Your Genes To Fit Into Your Genes.

To have the kind of lifestyle that allows your “skinny genes” and healthy genes to be used, you can follow simple Primal guidelines.  Here are Mark’s 10 Primal Laws…

1.  Eat Lots Of Plants And Animals

I believe nutrition is the single biggest thing you can do to lose weight and get awesome health.  And the two biggest things you can do to improve your nutrition are to eat more vegetables and to eat more animal protein.

You should aim to have some complete protein in every meal, as well as a bunch of veggies.

2. Avoid Poisonous Things

This one is a doozy!  No one goes around drinking drain cleaner, but we put things into our bodies that are almost as bad.

Grains, soy, sugar, alcohol – all poisons.

Even if you’re just interested in weight loss and don’t give a damn about your health, poison foods will still completely reverse your progress.

See, if you’re eating foods that your body has to fight (ex: grains), it won’t be able to absorb the good nutrients from your meats and vegetables PLUS it won’t let you lose any fat.

You know how an infected cut swells up?  The swelling helps fight all the funk from the infection.

As soon as you ditch grains, soy, sugar, and alcohol, all the bloating in your body starts going away.  Why the bloat?

Basically, your body was swelling to help it fight off foreign invaders.

Getting rid of poison foods will make sure all the effort you put into diet and exercise won’t go to waste.

3. Move Frequently At A Slow Pace

Another tricky one.  Back in paleolithic days, humans had to walk all over the place.

We didn’t run, we WALKED.  If we ran around and burned all our energy, we’d be screwed if we didn’t find food right away.

Almost no one goes for leisurely walks or hikes any more.  We have to turn it into an exercise challenge.  Whoever has the highest heart rate wins.

Walking does all sorts of good things for your body.  Yes, it burns some calories, but that’s not why to do it.

Walking gets you outside, walking is relaxing, walking through the forest can actually help fight cancer, walking just plain feels good.

My advice: Go for a walk outside a few times a week, on the weekends get up in the hills and go for a fun hike with family and friends.

4.  Lift Heavy Things

“Lifting heavy things” doesn’t mean hitting the weight room 3 hours a day to try and look like Arnold Schwarzenegger.

It means resistance training.

Part of Primal living was moving rocks, climbing trees, dragging dead deer, lunging down to pick berries, pulling a travois, and all sorts of other full-body movements.

Dumbbells, kettlebells, barbells, sandbags, tires, and my favorite – your won bodyweight – are all things you can use for resistance training.

5.  Sprint Once In A While

Sprinting doesn’t mean lacing on some old New Balance Joggers and heading down to the track, it just refers to moving very fast (for your level).

Interval Training on a bike, treadmill, or rowing machine works great.

So does rocking out a fast set or bodyweight exercises.

So does jumping rope.

Moving quickly is very Primal – imagine a bear was chasing you and if you didn’t make it to a tree you’d die.  No one moves with that kind of intensity any more.

6.  Get Adequate Sleep

Getting enough sleep is a HUGE piece of the weight loss equation.

If you don’t sleep your body will start craving simple sugars, completely screwing up your eating plan.

No rest means you won’t recover from your workouts, instead of building a healthy body you’ll just be digging yourself into a hole.

No sleep means you won’t be able to bring any energy to your workouts.  It SUCKS trying to do fast bike sprints when you didn’t sleep the night before.  You go so slowly you wonder why you’re even doing them at all.

Some simple things you can do to sleep better are: no TV or computer an hour before bed (the light from the monitor interferes with sleep hormones), no booze or caffeine in the evening, get exercise during the day, get sunshine as early as possible, and eat lots of meat and veggies.

7.  Play

So many people drop the ball on this one.

No one ever goes out and has fun anymore.

I love going to the beach and tossing a football around with friends, wrestling with my cousins’ kids, climbing trees, shooting hoops with my dad, and just enjoying life and movement.

The biggest mistake I see people making with play is this:  They play to get in shape, they don’t get in shape to play.

Weekend Warriors go out and play flag football without building up their leg strength, shoulder health, and agility, and they get hurt.

Go out and play to have fun, as you get in better shape you’ll be able to totally dominate more intense games.

8.  Get Adequate Sunlight

Did you know getting more sunshine will reduce cholesterol levels?  It’s true!  Your body uses cholesterol as part of the vitamin D making process.  It’s one reason why your cholesterol levels test higher in the winter than in the summer.

Vitamin D prevents a lot of diseases and is essential for healthy teeth, bones, nails, eyesight, and the absorption of other vitamins and minerals.

Going out and getting burned is a Bad Idea.  20 or 30 minutes of sunshine a day (maybe during your walk!) will help you keep your vitamin D tank topped off.

(Oh yeah, smaller daily doses of sun have been shown to actually PREVENT skin cancer!).

9.  Avoid Stupid Mistakes

“Hey!  I’m going to make my New Year’s Resolution to run a marathon!  Tomorrow I’ll go out and see how far I can run!” <- Stupid Mistake

“Exercise sucks!  I’d rather be fat!”  <- Stupid Mistake

“But I don’t liiiiiiiiiiike vegetables!”  <- Stupid Mistake

“I worked out so I deserve this treat!”  <- Stupid Mistake

Back in paleo days, stupid mistakes could kill you fast.  “I’m going to poke that tiger with a stick!”  <- Stupid Mistake

Stupid mistakes can still kill you fast (“Screw the seatbelt!”), but most of the stupid mistakes we make are smaller ones:  Skipping breakfast, ditching workouts, going to bed without brushing your teeth.

As a guy who makes more stupid mistakes than anyone else (“Watch me jump off that roof!”), I can tell you that the fewer dumb mistakes you make, the better your life is going to be.

10.  Use Your Brain

Our Primal ancestors had to learn or die.  They had to observe what was going on around them and constantly solve problems.

Most of what we do now isn’t life or death, and we don’t have to track down our own meat anymore, but I’m always amazed at how people let themselves stagnate.

They never try anything new.  They never learn anything new.  I have no idea why.

It’s been shown that doing sudoku or word puzzles can help prevent dementia (I play games on Luminosity.com when my brain is feeling sluggish).

I figure that you can get even more bang for your mental buck by doing “body sudoku” – exercise puzzles that challenge your brain to learn something new while kicking your health and fat loss into overdrive.

An example would be the Spiral Squat – something totally out of the box for 99.9% of gym-goers, yet a great exercise and mental stimulant:

Just remember Rule Nine: Avoid Stupid Mistakes when you’re learning new exercises.  If you can’t get off the toilet without straining, don’t try a rock-bottom twisting squat, ok?


To put these Ten Primal Laws into your daily routine, here’s a painless method:  Pick one Law a week and get on it.  Or even one Law every 2 weeks.

Make each one a habit before you add the next.

Pretty soon you’ll be wearing your Skinny Genes :p

Talk soon,

~ Luke

Fat Loss Secrets For Women

Weight Loss No Comments »

Special Guest Post by Shawna Kaminski

1.  Weight loss success is NOT measured by the pound

Just weighing yourself can be very misleading. Especially for those that are undertaking a resistance training program. What may happen is that you may lose a pound of fat while building a pound of muscle and in the end you’ve lost an inch but not a pound. Don’t you think you’d rather fit your jeans better than to have a certain number show up on the scale? Taking body measurements or judging your progress by how your clothing fits is a more accurate measure of progress than weight alone.

2.  You may have an unrealistic body image.

You may be surprised to know that photos in any and every magazine are digitally enhanced. So much so that the average person, even someone very fit, may not measure up by comparison. If you’re too focused on the images presented by the media, you’ll have unrealistic body image and expectations and you’ll always be disappointed in your physique. Setting realistic expectations and accepting your physique is not only important for your physical well being, but also your emotional well being and self esteem. You have to make the best of what nature has given you.

3.  Do not buy ‘diet’ food

There’s always a catch with diet food. If the food is advertised as ‘low fat’, then there’s likely more sugar added. Or if the food is ‘low sugar’, then be careful as its likely loaded with more fat. Your best bet for healthy eating is to buy whole foods: grains, fruits and veggies that are processed as little as possible. The ingredient list shouldn’t be full of words you can’t pronounce or a chemistry lesson. If you can’t pronounce the item on the list, you probably shouldn’t be eating it on a regular basis. This includes protein bars. These can be used as a supplement on occasion, but shouldn’t a staple in your diet. Sometimes a protein bar is little more than a glorified chocolate bar.

4.  Remember to eat often

When you don’t eat at regular intervals, your body makes efforts to ‘store’ food instead of using it for energy. As a result, you don’t feel energized and your body will be more inclined to store fat. By eating 5-6 meals daily, you’ll keep the metabolism stoked and you’ll feel more energized.

5.  Resistance training is a MUST and cardio isn’t the ‘be all end all’ of fitness

You need to maintain and build lean muscle mass in order to keep the metabolism going. Muscle is metabolically active and burns calories even when you’re sleeping. Body weight training is enough to maintain and build muscle. Cardiovascular training is an important fitness component, but isn’t the answer to weight loss. The combination of resistance training and cardiovascular training is more effective for weight loss than cardio alone.

6.  Make every calorie count rather than counting calories

If you follow the rule that what ever goes into your mouth has to pack a nutritional punch, then you’ll be far better off than counting and reducing calories that aren’t as nutritionally dense. A balanced diet rich in protein, fiber, fruits, veggies and whole grains will ensure that you have the energy you need and will help reduce cravings. Cutting out junk food, particularly sugar will make a huge difference in your appetite and cravings.

7.  Water, water and more water

Did you hear drink more water? You heard correctly. Often you may be dehydrated and not hungry. Get in the habit of having a water bottle that you sip on where ever you go. You’ll be surprised at how much more energized you feel and how your system will run much more smoothly when you are fully hydrated.

8.  Make one change to start

Set small attainable goals. Don’t try to quit smoking, go on a diet and start exercising in one day. Give yourself time to develop a habit and then slowly incorporate new ones. Set yourself up for success and not failure. By doing too much too soon, you’re more likely to throw in the towel and give up all efforts to improve your health.

9. and 10. Weight loss is a life long process

This is so important I’ve numbered this point nine and ten! Keep in mind that you have the opportunity to improve your health every day, every meal. Some days will be better than others, some meals better than others. The key to lasting health is to remember that if you fall off the wagon nutritionally, make sure that you get right back on as soon as possible. Don’t beat yourself up about it; just get back on track quickly to minimize the ‘damage’.

Now, if you’ve read this far, I know that you’re really motivated and you should do yourself a favor and save yourself some money in the process.

Check out Shawna’s Course here: Female Fat Loss Over 40