CONSISTENT by Primal Potential

As I shared in episode 509, I recently completed my CrossFit Level 1 Training. It really got me thinking about how I can make sure I'm not simply going through the motions of exercise, but that I'm really doing the right things for my body and my goals. Too many people 'check the box' by going to the gym, but they aren't increasing their fitness or moving towards their goal of fat loss. I texted my good friend and former trainer Nathan and asked if he'd help me establish a general framework for my own workouts, within the CrossFit format I love so much. See, in a CrossFit gym, owners/trainers can choose to write their own programming. Some programming is fantastic. Some leaves much to be desired. My fitness isn't in the hands of my gym owner, my fitness is in my hands. After Nathan and I began chatting about this over the phone, I said, "Hey! I think my podcast listeners would love to listen in on this conversation! Are you okay recording this with me?" He agreed, and that's what we're doing in today's episode. Terms that come up include: Metcon: metabolic conditioning AMRAP: as many reps as possible The general structure Nathan recommends for me, based on my goals and my current level of training includes: 1 rest day per week 3 compound movement strength days, focusing on relatively heavy weights, multiple sets of 2-6 reps 4 metcons per week, most in the 6-12 minute range 1-2 single modality workouts, also high intensity (running, rowing, biking, swimming) https://primalpotential.com/513/ Resources: Episode 074: CrossFit & Weight Loss Episode 509: How To Increase Your Fitness Episode 215: 6 Ways To Get More Out Of Your Workout Episode 035: Fitness For Fat Loss Episode 160: Fat To Fit - Fitness Want some great workout clothes? Give Fabletics a try! When you register through this link, you can get two amazing pairs of leggings for $24!

I have a client who is struggling. She really wants to create change, she wants to end the struggle, but she's not consistently doing the work. In today's episode, I want to get really practical and talk about my coaching philosophy for these kinds of situations. How do you break out of a pattern? How can you end the struggle? There IS a way out and we're talking about those strategies today. I'll share how I coach my client as well as how I continue to overcome my own struggles. One of the strategies I talk about in my episode is keeping my home a place that sets me up for success. I don't keep treats and snacks in my house, but here are some of the things I do keep. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership. Hemp hearts - these are a new staple for me and I explain what makes them so special in episode 506 Coconut aminos - I use this as a salad dressing base, marinade and I add it to cauliflower rice stirfry Primal Kitchen Salad dressings - I like the Balsamic the best - I'm not a huge fan of the Greek. These also make great marinades for meat or veggies prior to grilling! https://primalpotential.com/512/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation! Take advantage of the amazing deal to get 2 pairs of high quality, gorgeous leggings for only $24! Give Thrive Market a try! Follow me on Instagram

We are stepping up to clear the confusion today. Too many people are losts in the weeds trying to determine which way of eating is best: paleo, primal, keto, intermittent fasting, low fat, high fat, carb cycle...the list is endless. Fortunately, there are 4 common sense questions we can ask of each of these approaches that will give us answers unique to us. We might answer these questions differently - as we should - but they will help us determine what is best & healthiest for each of us. I'm also sharing a really exciting annoucement today! I've been a Fabletics customer since 2014 and I was thrilled when they reached out to see if they could give my listeners a special offer! Don't miss my thoughts on their products as well as what I liked, what I didn't like, and what I'm personally looking for in workout gear! https://primalpotential.com/511/ http://fabletics.com/primalpotential/

The other day I posted on Instagram about how I moved away from hating my body when I was at my heaviest. I shared that I didn't start declaring that I loved my body, I simply reminded myself that I was capable of changing it. There are two big mistakes I see people making that keep them from creating change in their lives: they are too dramatic and/or they are lying to themselves about how they feel or what they want. In today's episode we're going to look at cutting out the drama and shifting from self-loathing to more effective ways of thinking. If you need help in the mindset department or you're struggling to create change, you won't want to miss this episode! https://primalpotential.com/510/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation! New to Thrive Market? Register through thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

Here's my $0.02 - too many people are going through the motions, trying to eat better and move more but they aren't getting results. Two steps forward, two steps back or simply checking the box of doing the right thing but not seeing any significant change in their health, body composition or fitness level. I know I've certainly found myself in that trap. Today I want to talk about what fitness is and, most importantly, how you can increase your fitness and create actual change in your health, physical ability and physique. https://primalpotential.com/509/ Related episodes include: 074: CrossFit & Weight Loss 507: Don't Major In The Minors Follow me on Instagram!

In today's episode I want to explore this idea that most of us really don't know how amazing we can feel. Even if you feel you do know, are you consistently creating that reality? Perhaps more importantly - in thinking that you do know, are you limiting further improvements? So many questions and comments stemmed from an email I sent out the other day and I want to dive into the perspective of self-improvement today. Does it mean we don't appreciate how far we've come? Does it mean we have to be perfectionists or purists? Does it mean there isn't room for indulgence? Does it mean we aren't giving ourselves the benefit of the doubt? You won't want to miss this motivational episode! https://primalpotential.com/508/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation Want to give Thrive Market a try? Register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

I'm excited to say that I recently completed my CrossFit Level 1 Trainer course and passed the accompanying exam. Though I learned a tremendous amount about CrossFit, fitness, movement and my body, I also learned a lot that applies to life & general goal achievement. In today's podcast, I'm going to resist the urge to dive deep into fitness, movement, body mechanics and CrossFit & am instead going to share with you about 8 different lessons that I feel apply brilliantly to life, fat loss, finances and relationships. I'd love to know which of these concepts resonates most with you! https://primalpotential.com/507/ Resources: Want to get on the wait list for the Fall 2018 12 Weeks to Transformation? Click here! Episode 074: Weight Loss & CrossFit Follow me on Instagram

Today we are talking about hemp hearts! I recently started incorporating these as a substitution for other nuts and seeds do the recommendations in my Viome assessment. Hemp hearts contain all 9 essential amino acids, they don't contain oxalates or phytates (as most nuts and seeds do) and they contain both omega 3 and omega 6 fatty acids. They're a rich source of minerals and they have a great nutty flavor! Today we'll talk about their omega profile and what makes it unique as well as considerations for buying hemp seeds and different ways to incorporate them. https://primalpotential.com/506/ Resources: Get your microbiome analyzed and receive customized diet, lifestyle and supplement recommendations from Viome! Get $20 off your kit through this link. Here are the hemp hearts I buy from Thrive Market. If you're new to Thrive Market, make sure to register through thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership. Episode 504: Avoid, Minimize, Indulge Episode 031: Omega 3 Fatty Acids Get on the wait list for the Fall 2018 12 Weeks To Transformation Follow me on Instagram

Today we're exploring the importance of a creating a great mind so that you can create (and maintain) a great body. However, this isn't just about physique. Great relationships, great careers and great families also require that you develop a strong, healthy mind! We're so quick to focus on the steps we need to take to create a great body or a strong financial portfolio, but the disciplined pursuit of a great mind doesn't rank as high on the priority list. It's time to change that! Don't miss today's episode! https://primalpotential.com/505/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! In today's episode I talked about my new love of hemp hearts! As I explained in episode 504, I have to avoid most nuts right now, so hemp hearts are a great alternative because of their nutty flavor! I put them on top of salads and yogurt - they're so good! I get mine from Thrive Market. Here's the brand I buy. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram

I've done a few episodes on the importance of optimizing the microbiome. The microbiome, or collection of bacteria, viruses, fungi & yeast in our bodies, influences the development of disease, metabolism & body weight, sleep, mood, energy and much more. A few months ago, I decided to turn to Viome to get a personalized look at my own microbiome. In today's episode I'll talk about what Viome offers and what I learned in the process. To get your personalized recommendations and save $20 on your Viome kit, click here. Here's a closer look at my personal report. This doesn't include every single view and piece of information, but it will give you a good idea of what your report will look like. https://primalpotential.com/504/ The supplements that were recommended for me (based on my unique microbiome) are: Klaire Labs Ther-Biotic Factor 6 Prebiotin Prebiotic Fiber Powder DaVinci Laboratories of Vermont Spectra Reds Powder Resources: To get your personalized recommendations and save $20 on your Viome kit, click here. Past episodes on the microbiome include: Episode 432 How The Microbiome Can Help You Burn Fat Episode 482 How The Microbiome Determines Your Health Hop on the wait list for the Fall 2018 12 Weeks To Transformation! Follow me on Instagram