Primal Project

Primal Project Primal Project is a group of health and fitness coaches that help in assisting you achieve your goa

Are you afraid of joining a gym?I remember like yesterday my first gym session...I was a nervous wreck.I was 18-years ol...
11/05/2021

Are you afraid of joining a gym?

I remember like yesterday my first gym session...

I was a nervous wreck.

I was 18-years old and had been selected for a rugby academy of which 3-days a week were lifting weights in the local gym.

I dreaded walking in.

I dreaded every one judging me.

I dreaded being weaker than everyone else.

I dreaded people critiquing my technique.

Worst of all, I dreaded the unknown.

I could just stay home and stay in a place I’m comfortable.... a place that doesn’t require change....

You know what? The first day was horrible.

I remember the other people in the academy lifting 120KG+ on the bench and I struggled to move 40!!! Talk about embarrassing.

I remember the PT looking at me like I was taking the p**s when it was seriously all I had.

I remember not knowing the technique to the exercises and feeling way out of my depth.

I remember the butterfly’s in my stomach as all I wanted to do that entire session was walk right out that door and never come back!

BUT....

I also remember this feeling of euphoria as I completed that first day at the gym.

This rush of excitement like I’d just survived a life or death encounter.

I read this quote today and it said “the fear of the future causes us to cling to the present”.

It made me think of that first day at the gym.

That first day at the gym that I hated....

It changed my life.

It created my life.

It created my passion for an industry I love and will continue to love for the rest of my life.

If you’re worried about your first day, it’s ok.

It will be nerve racking.

You will feel way out of your comfort zone.

You will suck.

But I promise you this.

Getting through that first session will feel incredible.

Progress is one hell of a drug.

Even better, the next session will be that little bit easier.

Before you know it you’ll be 14-years into a hobby you can’t live without.

Happy Tuesday 😌

So many people think they can lose weight by using exercise on its own as the primary tool.When you understand just how ...
10/05/2021

So many people think they can lose weight by using exercise on its own as the primary tool.

When you understand just how much exercise is required to lose 1KG, you wouldn’t bother.

That’s not to say exercise can’t be a great supplemental tool when used along with a calorie deficit.

Often those that do only focus on the exercise aspect of weight loss, tend to eat the calories back anyway, especially if they’re not tracking.

So what would be a better strategy to achieve long term weight loss?

1️⃣ Aim for a consistent and achievable calorie deficit.
2️⃣ Eat in a way that’s sustainable long term.
3️⃣Supplement with exercise types you enjoy eg sport or lifting weights.
4️⃣ Get adequate sleep (7+).
5️⃣ Manage your stress.
6️⃣ Patience.

Got specific questions around your own weight loss journey? Send me a DM and I’ll be happy to answer any qs you may have.

Picking things up and putting them down since 2008.
05/05/2021

Picking things up and putting them down since 2008.

24/04/2021

Tracking your food plays a key role in helping to maintain a calorie deficit to elicit fat loss.

There’s a number of different ways to track calorie intake, one of the easiest being tracking apps like my fitness pal.

Without food tracking, you are merely guessing when it comes to an estimated daily calorie consumption, which studies show are often well off.

What can be measured can be managed. For fat loss, this is most definitely the case.

Just another day at the office....
22/04/2021

Just another day at the office....

14/04/2021

Weight loss plateaus can be frustrating at the best of times.

Often they lead to people giving up all together. So what’s the most important strategy to help break through?

More often than not, an adjustment in calorie intake is the answer.

Where a lot of people make a mistake is thinking what got them from A to B, will also get them to C. That’s just not the case. For example...

If you consumed 2000 calories to go from 90kg down to 80kg, it is likely you will need to reduce your calories further if you want to drop your calories further.

Remember, as your body weight decreases, naturally you will burn less energy as less energy is required to move less weight.

Calories will always be king when it comes to weight loss so address your intake first before looking elsewhere as to why the scales not moving.

What I'm about to say will go against what 99% of people in my industry would typically tell you...Ready?This Easter, go...
01/04/2021

What I'm about to say will go against what 99% of people in my industry would typically tell you...

Ready?

This Easter, go out and eat all the foods you love and enjoy... and eat plenty of it!

Go for it.....
- Chocolate eggs
- Hot cross buns
- Desserts
- Beer & wine

Do it.... and do it with a huge grin on your face.

You're probably thinking, 'as a Health Coach, you shouldn't be giving such advice'.

But it's not bad advice, here's why....

Those memories you create over an Easter break with family and friends will be ones you treasure for the rest of your life, and being gathered around food will make up a huge part of those memories.

Who cares if you gain a few pounds.

There's always next week to rein it and re-focus.

Don't miss the occasions.

Have a great Easter.

J

29/03/2021

Is too much HIIT like F45 bad for your health?

A new study showed that there are potential downsides to doing excessive HIIT sessions over the span of a week.

So what’s my take?

If you’ve ever done HIIT before, it’s HARRRRDDD work. Like proper ‘need to lie down or ill vomit’ type work.

Doing this type of training every day of the week is probably not the best idea.

Remember, exercise is a stress on the body. Stress in it’s very nature can be good ‘eustress’ or bad ‘distress’. Often the only separator between the two is frequency and duration.

HIIT in particular, is highly demanding on the body. So if your nutrition is not on point, or you don’t have the training experience to sustain a constant battering, you’re going to find yourself in the world of trouble.

The answer here is variety. Mix HIIT with some low intensity, weight training and mobility.

I personally hate HIIT. Why the hell anyone would want to put themselves through that much pain for a little fitness is beyond me.

But each to there own I guess. 😒

Today folks, I’m going to teach you how to feel absolutely miserable about the way you look.Simply follow the steps in o...
01/03/2021

Today folks, I’m going to teach you how to feel absolutely miserable about the way you look.

Simply follow the steps in order to reduce your self-esteem to 0️⃣.

For the best results, I recommend repeating at least 3x daily. First thing in the morning as you wake can be very effective for setting your anxiety levels at their peak. Don’t forget to get another dose just before you sleep to top up those anxiety levels once again in case they have slightly declined throughout the day.

For those of you looking to speed up results, you can throw in a dose of influencer stories and some harmful self talk.

Everyone’s results will differ, it does depend on your level of commitment to checking in on various social media platforms and the duration in which you spend on there.

Just a word of warning, stay away from any positive information in the form of self development books and podcasts, along with being focused on your own life and goals, as this will set you back in your journey to hate your body.

Happy days 👌🏼

12/02/2021

The way you structure meals is highly important in achieving fat-loss.

Today we talk about how you can create the perfect meal to lose body fat, and how you can follow a simple structure to create thousands of meals that can help drop the fat.

12/02/2021

🔓 Fat-loss is like saving money for a 🏠 deposit.

Things are going well, you’re making your meals for lunch, you’re not buying all that discount 👚 online, and for a few weeks, you’re making really good progress.

Then, out of the blue you forget about your plans to save and you book a holiday ✈️

Before you know it, all that hard work is gone 🏋🏻‍♀️

Fat-loss works in the same way. For a few weeks you work your butt off to get some good results..

Then... over the span of a few days of mindless eating, you’re back to square ☝️

My point is, fat-loss is not linear 📉 like a ✈️ coming into land.

Think of it more like a ✈️ stuck in terrible turbulence, eventually coming into land.

This is important to know because when you do have those s**t weeks, you won’t give 🆙

You realize that you’re just some mug on a plane stuck in some really bad turbulence.

👩‍✈️ know that turbulence is just a part of flying, and it’s going to happen from time to time.

But they don’t let that get in the way of their end destination. Eventually the turbulence will subside and you’ll be back on track.

We have been conditioned to thinking failure is bad.That’s left us avoiding any activity that may lead to failure.Proble...
03/02/2021

We have been conditioned to thinking failure is bad.

That’s left us avoiding any activity that may lead to failure.

Problem with that is, we stop trying.

We sit inside our comfortable bubble (often throwing mud at those attempting to move outside that comfort bubble) and think that it’s better not to try than it is to try and fail.

Here’s some classic examples we see:

✅ I’m not going to join the gym because I don’t know what to do and people will laugh at me.
✅ I’ve tried to eat better before but it didn’t last.
✅ I’ll do it when I (enter s**t excuse)
✅ That’s not me. I can’t do that.

All this negative self talk comes from a fear of failure.

What if we looked at failure in a different light.

What if we saw failure as an opportunity to learn. An opportunity to do better. An opportunity to be excited about, not feared of.

Failure is your feedback. Failure is your education into how to do better next time.

Don’t fear failure, fear standing still.

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Gold Coast, QLD
4212

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