So simple even a caveman could do it?

It's been a while I know, this busy mom is plugging away with her clients at A2O Fitness these days and I apologize for the delay in my blog posts.  I am back for a few moments while my daughter is knee deep in Justin Bieber songs. I wanted to dedicate this post to some topics I am asked on a daily basis from my clients, friends, family and potential clients about all the fitness hype out there.  I am going to try and break it down nice and simple for everyone.  I have a few guidelines (not rules...people break rules and tend to follow guidelines)

1. Intensity + Consistency = RESULTS. Fitness is about working out intensely and consistently.

2. A workout is not a walk. A walk is just well....a walk. We were designed to move and walk constantly. People come to me and say, "But I walk everyday I do exercise!" My response is always the same, "Good for you. What would be the alternative? " My point is that walking is a great way to get outside and enjoy the outdoors and sunshine not a great workout.

3. Be honest with yourself. Don't do more than you can handle, don't set unrealistic goals and always evaluate your progress based on your personal expectations not on the results of others.

4. Work smarter not harder.  Do not try to reach your fitness goals logging endless hours on a treadmill.  Do not over train instead train in short fast intense bursts that make you huff and puff and your heart rate soar.  Sprint for 1 minute, rest and then do it again. Move your body in all different directions, up, down, reverse, sideways and use your WHOLE body, not one body part at a time.  Don't stand in the mirror and do bicep curls thinking this makes you fit...it doesn't it causes muscle imbalances and kinetic chain issues that can lead to injury. Believe me I have done this and it is time consuming! Do pull ups, then squats, then push ups instead. Work smarter, faster and harder!

5. Be PRIMAL and do the following as much as possible: (based on the Primal Blueprint by Mark Sisson)

-Sleep (my own personal fitness downfall...I never get enough myself).  Nine hours per night is optimal for recovery from exercise and keeping cortisol (stress hormone) levels low in the body

-Drink water...OFTEN

-Eat only when you are hungry (I was a firm believer in the past to eat 5 times a day and now I would never recommend this strategy when trying to improve body composition)

-Exercise when you are slightly hungry or first thing in the morning before breakfast

-Eat protein at all meals (pork, beef, bison, fish, poultry, eggs)

-Eat fat at all meals. Some good sources are avocado, almonds, coconut oil, nuts, clarified butter and my favorite animal fat...yes that means BACON

-Eat organic, eggs, meat, poultry and wild caught fish 

-Eat green vegetables every day

-Avoid ALL grains

-Avoid GMO's

That's it.  Really.... 

For more information on the Primal or Paleo Lifestyle we will be holding a Paleo seminar on November 17th at 9:30 am at A2O Fitness located at 511 Americana Blvd Boise with our fellow "Caveman" friend and Paleo expert Jim Beaumont of Idaho Kettle Bells.  Follow the links below for more information.  We hope to see you all there!

http://www.facebook.com/events/372411842847273/

Or contact me directly for details:

fitlud@gmail.com