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Unleash Your Primal Edge
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TABLE OF CONTENTS
Medical Disclaimer Preface Introduction Chapter 1: Primal Cuisine: The Price Factor, The Worlds Strongest
People, Your Unique Metabolic Type, High Octane Fuel
Chapter 3: Training Game Plan: Creating the Perfect Plan, First Bite,
Chapter 4: The Primal Life: The Evil Stressors, How Does Stress Effect
My Primal Edge, Toxicity, Your Getting Sleepy, The Primal Urge, The Primal Breath, Energy Building Exercises
Primal Resources
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MEDICAL DISCLAIMER
This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. All individuals, especially those who suffer from any disease or are recovering from injury, should consult their physician regarding the advisability or undertaking any of the activities suggested in these programs. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.
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Preface
This manual will reveal to you the incredible power that you possess. It will show you, step by step, how to achieve your dreams of incredible physical strength and vibrant vitality. You are the sculptor and the painter of your own life, this manual is your chisel and paint brush. Since I was a small child I had dreams of being a Super Stud. The absolute best that a man could possibly become. I wanted more than anything - to be the strongest, smartest and most accomplished person that I knew. You may call me naive, but at age 27 I still believe that this is possible for me. The journey of reaching my full potential has led me down several roads, some of them were useless and others led to pure gold. Among the most important jewels that I discovered on this journey are: 1. You Become What You Think About I learned this jewel from many of my mentors, namely Brian Tracy and the late Earl Nightengale. With this understanding it became evident that each and everyone of my activities must be geared towards improving the quality of my thoughts and increasing my capacity to think. 2. You Must Drink Right, Eat Right and Move Right to Think Right This comes straight from the mouth of the incredible Paul Chek. Paul has taught me that in order for us all to realize our true human potential we must treat our bodies with the same amount of care that many of us use to treat our automobiles. Drinking right, eating right and moving right means that must pay greater attention to what we put into our oceans, rivers, lakes and streams. We must pay attention to what is being done to out food and the land it is grown upon. Paul reminded me that the current degeneration of the human race that we are experiencing mirrors our management of Mother Earth. We breathe the air that is her lungs, we drink the water that is her blood; we eat the foods that are a part of her great and beautiful body. How can we be healthier than She, for we are She and She is we! - Paul Chek 3. If One Person Can Do Something, Anyone Can Learn To Do It Although I first encountered this gem listening to Brian Tracy I must give credit to Richard Bandler, one of the founders of Neuro Linguistic Programming. Essentially, this means that you can learn
www.ThePrimalEdge.com the elements of excellence of the worlds greatest achievers and learn to create the same kind of achievements for yourself. This point is extremely important to you and you journey through this manual. I have spent several years studying and modeling the skills and behaviors that are essential to achieving maximum health and vitality. I have learned what it means to be a truly healthy individual and what it takes to become a Super Stud. Armed with the understanding that What one person can do, anyone can learn how to do. Ive dedicated my life to learning from the masters in the fields of Strength & Conditioning, Holistic Health, Sports Science and, Nutrition. This book is written from the following perspective. If Elliott Hulse a kid who was diagnosed with ADD, had been arrested twice before the age of 15 and, still lives in a world where he believes that he will become a Super Stud - can fulfill his true physical, mental and spiritual potential Then You Can Too! Have faith and follow my lead.
Dedication
This book is dedicated to YOU, the man or woman that is on the journey to self-fulfillment and human excellence. YOU are the essence of all that is Good; I love YOU.
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Introduction
1. Unleash Your Primal Edge is completely truthful and unbiased The goal of this book is to provide you with nothing but the truth. There is no hidden agena. I dont have any supplements to sell you. I dont have any exercise equipment to market to you. I am not sponsered my some processed food manufacture or pharmaceutical company. My intent is to show you what I have discovered. The tools that I have learned and the stories that I have lived. In these pages resides the map towards maximum fitness achivement. The map is designed to show you, YOU. You will not find signs pointing to anything except the inner roads that you must explore to build yourself the body, mind and life of your dreams. 2. Unleash Your Primal Edge is not a temporary quick fix approach. It teaches you the skills and habits that will help you change your life Anyone who tells you that you can have it fast or now is lying to you! I understand that we live in a fast culture and that there is a higher percived value for someone or something that can get you results now instead of later. If you are not willing to admit that it has taken several years of neglect and abuse to get you to where you are today and, that it could take several months or even years to fulfill your potential then simply send this book back and I will refund your money. In this manual you will find ALL of the tool and resources that you need to get from where you are to where you would like to be. I am your coach and this is the game plan. It is up to you to execute the plays. 3. Unleash Your Primal Edge will show you your unlimited potential for amazing strength and vitality This book is for you and about you. My biggest objective is to get you as excited about yourself as I am about you. There are no limits to your abilities. The
www.ThePrimalEdge.com images of perfect health and exhubarant vitatliy that you hold in your mind are attainable. Within these pages are little known secrets that have been ingored or downplayed for many years. 4. Unleash Your Primal Edge is a holistic method for achiving maximum fitness Unlike any other program ever written, Unleash Your Primal Edge is truly holistic. What this means is that the combined efforts of imporving your diet, lifestyle and exercise all at once makes this program 5. Unleash Your Primal Edge is just the beginning Ive dedicated my life to you. You are not alone, I will be there for you each step of the way. Heres how: N/A yet Lets get rockin!
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The late Dr. Weston A Price has documented the most comprehensive study ever, of the primal man and his diet / lifestyle in his groundbreaking book Nutrition & Physical Degeneration (1) Dr. Price was a dentist in the late 1930s, he began to notice that an increasing number of his patients were contracting dental maladies such as cavities and rotting teeth dont we all? And most notably, his younger patients were being born with what Dr. Price called facial deformities. These facial deformities have become commonplace since the 1930s, they include: crowding of the teeth, crowding of facial features and, a narrowing of the palate and jaw. As well, Dr. Priced noticed an increased susceptibility to illness when these deformities were present. (1) Not only did Dr. Price notice that the physical structure of man was deteriorating but he noted that the function of the mind and the body was wasting away also. Today, it is common for children to be born with these facial deformities as well as behavioral and cognitive dysfunction; prior to the 1930s this was not the case. Dr. Price knew that something was wrong and he set out to find an answer. According to Dr. Price: Some of the primitive races have avoided certain of the life problems faced by modernized groups and the methods and knowledge used by the primitive peoples are available to assist modernized individuals in solving of their problems. Many primitive races have made habitual use of certain preventive measures in meeting crucial life problems.
www.ThePrimalEdge.com So, like any sane, wealthy, doctor of the time he set out to find groups of isolated primitive peoples through the world. Dr. Price wanted to discover what Man was truly intended to eat and how Man was truly intended to live. Why is this information important to us civilized folk? Welllets ask Dr. Price: These data will be useful in preventing race decay and deformities, in establishing a higher resistance to infective disease [As well as chronic disease and improve our performance]. (1) Not only did Dr. Price discover that primitive peoples were happier, healthier and more disease resistant but they were as tough as nails Some primitive kids in the Swiss Alps were playing in a stream of water in the middle of the winter while Dr. Price and his colleges were freezing their butts off with their big winter parkas on! THESE KIDS HAD THE PRIAML EDGE! And thats what I want you to have. Not necessarily the ability to play in the ocean in February, but to learn to live in such a way that you can be healthier, happier and tougher than most of the guys around you. You deserve to live up to your potential and this begins with your nutrition and lifestyle choices. You may be asking yourself Elliott, what the heck do I have in common with these uncivilized tribes? Remember, you are still a primitive man living in a modern world. Our DNA has not changes for thousands of years. The only thing that has changed is the way we use and misuse / abuse our bodies.
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www.ThePrimalEdge.com thickness) on it for a mid-day snack. This bread is the way bread was meant to be. It was grown in healthy soil (this is another story) and prepared with time, effort and lots of love. A far cry from the processed fortified and, genetically engineered garbage grains that we eat today. So, it should be obvious to you that a large part of why these folks were so big, strong, happy and healthy is due to the way that they ate. This was so obvious to Dr. Price that in his journal he wrote: One wonders immediately if there is not something in the life-giving vitamins and minerals in the food that builds not only great physical structures within which their souls reside, but builds minds and hearts capable of a higher type of manhood in which the material values of life are made secondary to individual character. (1)
The Primal Edge in The North American Indians After some time in Europe Dr. Price came back to America to study the various native peoples of his homeland. The Native Americans lived for thousands of years completely isolated from The White Man. These folks have adapted to their given environments and have learned how to live WITH the land, not just on it.
The Indians of Canada and the Northern Regions About them: These folks lived in some cold weather! It was seventy below at some points. This meant that they were definitely not farmers and if you told them that you had to eat 7-12 servings of grains a day (food pyramid) they would put a hex on you! They ate meat, meat and meat with some meat on the side. Every part of the animal was eaten. Of greatest importance were the organs of the animals that they ate. These wise people knew that it was in the organs that all of the potent nutrition resided not in the lean meat. In fact if the meat wasnt fatty enough it was fed to the dogs! (1) Think about that the next time some puppet tells you to eat only lean meats and chicken breast. There was no Colon Cancer so out the window goes the Meat = Colon Cancer Theory.
www.ThePrimalEdge.com These were rugged and intelligent people. They lived in a country in which grizzly bears were common. Their pelts were highly prized and they captured many of them with baited pitfalls. Their knowledge of the use of the different organs and tissues of the animals for providing a defense against certain of the affections of the body which we speak of a degenerative diseases was surprising. (1) Their Fad Diet consisted of: Wild Animals Of The Chase Bear, Moose, Deer, Caribou etc. These people were strong because the animals that they ate were strong. The wild game that served as a staple in the Native Americans diet were respected for their life-giving properties and lived off of the organic land before being sacrificed for human consumption. I wonder where that chicken nugget you had for lunch came from? Animal Organs From the Rooter to the Tooter! The Natives knew that the most nutritionally potent parts of the animal meal were the organs. In fact when a kill was made, our savvy ancestors would immediately cut it open and eat the adrenal glands, liver, pancreas and heart first. All the other meat was either stored for later of given to the dogs especially the despised lean-meat. Veggies If they were in the stomach of the animal. Why waste valuable time and energy looking for veggies and cooking them when our friendly animals will do all the work for us. The animals are so kind that they are even willing to predigest the plant food for us. Primal man knew that meat is much more nutrient dense than grains and greens so he ate the animals who condensed all of the plant nutrition into tasty little bites. Sea Food Fish, Fish Eggs and Sea Weed. Today our oceans are so polluted that it is nearly impossible to get your hands on some clean, untainted fish. So I dont suggest dining out for sushi every evening. Fish oil is essential and should be a part of every mans diet. In the resources section I will tell you how to get some really clean fish and what fish oils are the best to use.
Like the Swiss folks these people were not only healthy of body, they were of sound emotional, psychological and spiritual health. Their nourishment and lifestyle is the obvious cause of this. Listen to Dr. Price: The sense of honor among these tribes seems so strong that practically all cabins, temporarily unoccupied due to the absence of the Indians on their
www.ThePrimalEdge.com hunting trip, were entirely unprotected by locks The people were remarkably hospitable, and where they had not been taken advantage of were very kind. (1) These, like all of the people that Dr. Price studied were very healthy until they came into contact with modernized peoples. It has been noted that medical care and surgeries were almost unheard of amongst the folks living traditional lives but, were rampant among those who adopted the White Mans Ways. For you to regain your Primal Edge, and avoid sickness and surgeries, take a lesson from these people Eat Real Food. I dont care if your favorite athlete tells you that it will make you run faster or hydrate you better than water, if it wasnt here 10,000 years ago- dont eat it. Its so simple! You can do it and I will show you how, just keep reading.
The Primal Edge in Africa - Masai Tribe of Western Africa: These guys are my favorite the Milk & Meat People of Western Africa! About them: The Masai are a highly skilled nomadic tribe. They live off of meat and the blood and milk produced by their livestock. The warriors of the tribe used the extremely vital bodybuilding materials, vitamins and fat-soluble activators in the animals blood to maintain them as the strongest and most disease resistance tribe in West Africa. Nursing mothers and their young also used to blood to keep them strong and disease free. (1) Their knowledge of animal rearing and care tops that of any industrial farmer in the American North-West today. So particular about which animals were to best to nourish themselves with that if a mother cattle didnt raise quickly after giving birth to her calf they would consider her meat, blood and milk inferior. (1) Think about the cramped, dark and dirty factories where you meat comes from and the fact that the animals in them are so diseased and mistreated that they have to pump them full of anti-biotics just so they dont rot alive before they can get to your dinner table. Do you think Mr. Masai would even look at your meat? Not a chance hed rather starve! Not only did they know how to care for animals but they knew how to hold their own amongst them too. The Masai boys would learn at a very early age how to kill a lion with their spear. This is a far cry from our little punks who cry when an angry mutt barks at him! When a Masai gets the munchies he eats:
www.ThePrimalEdge.com Meat- The Masai were geniuses when it came to caring for and raising healthy livestock. The meat from their roaming pack was so healthy that it could be eaten exclusively for days. Milk- Raw, the only way you should drink milk! Blood- The blood that was carefully draw from their animals, without even a flinch from the blessed beast, was so valued that small children and pregnant or nursing women were required a daily dose. Some Fruits & Veggies- Im sure that the vegetation that made up a portion of the Masai diet was not nearly as tasty as the fruit roll-ups that we feed our kids. Then again the Masai kids are probably not the candyasses that our kids are.
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So, how do you do this? #1. Read the little gray box below for hintsonce you find out weather you are a Protein, Carbohydrate or Mixed Type read the section in this chapter that is related to your type. #2. Read The Metabolic Typing Diet - by William Wolcott. #3. Quickly return to my book and read on
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You know you are a Protein Type if you: Live to Eat! Are still hungry after a stack of 12 pancakes Sleep well on a full stomach (especially a fatty meal) Must eat breakfast or else! Are more creative than analytical Have a rather sturdy muscular build Would rather eat fatty, salty foods than sweet You know you are a Carbo Type if you: Could care less about food and eating Are still hungry after eating a steak Can not sleep on a full stomach Hate breakfast Have a lean frame or are round in shape Type A Personality Rather eat sweets than fatty, salty foods Remember this list is VERY general, for a more in depth analysis of your Metabolic Type refer to The Metabolic Typing Diet - by William Wolcott.
--------------------------------------------------------OK, so now that youve discovered that you are a a) Protein Type b) Carbo Type c) Mixed Type (somewhere in between) What does all this mean and what do I do next? Well, there are numerous genetic, environmental, lifestyle and nutritional factors that have determined your metabolic type and what macronutrient (proteins, fats & carbs) are best for you if you read Wolcotts book youll see what I mean, but our purpose right now is to teach you how to eat right for your type!
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Tips For Protein TypesIf you are a protein type: #1a. About 70% of every meal or snack should be eyes foods (an eyes food is something that has eyes or came from something with eyes ex. Cheese = Eyes, Chicken = Eyes, Carrot = NO Eyes get it?)(9) #1b. About 30% of your meal should be no eyes foods This ratio of 70:30 is super important! But, it is super easy as well. It is quite common for protein types who dont eat the right proportions for their type to: Gain Weight and Become Fat Get Chronic Headaches Become Depressed Have Low Energy Have Low Sex Drive Get Neck and Back Pain Have Poor Concentration Become Constipated Dont let the poor sucker that I have just described become you, and if it sounds like I just described you its time for a change for the better, and it can happen over-night!!
#2. You MUST Eat Protein with every meal or snack I dont care what the pyramid says about meats and fats or having too much protein you need to eat protein every time you put something in your mouth. If you have a problem eating meat with every meal then take it up with the hungry Native that just caught a buffalo and is ready to chow! Also, I hear way too many people complain about buying all of this meat Elliott, it becomes too expensive they tell me. So lets get a few things straight (here comes a lecture) - What are your priorities? - If you are driving a$50,000 + car and put premium gasoline in the engine save your whining - If you spend $50+ parting on the weekends save your whining - If you have cable / satellite television save your whining - If you have a television the size of an baby elephant save your whining
www.ThePrimalEdge.com - If you want to have the Primal Edge shut up and make it happen, you control your life and what goes into your mouth, if eating more meat is a hassle because it costs too much, then guess what? You would NEVER survive in the real world, you could stay in the hut and help the women braid hair while the MEN go on 7-day voyages to find meat! #3. Eat high density proteins High-density proteins are foods that are high in purines. Purines are a special substance that plays an important part in the energy-producing process in bodytissue. This type of substance is critical for balancing the body chemistry of protein types. All meats are great for you to eat but the ones with the highest purines include: Organ Meats, Beef Liver, Chicken Liver, Anchovies, Sardines and Mussels. Another point to follow is that dark meat is always better than white meat for your type. (3) #4. Eat Snacks Make sure that your snacks always include a protein it is best that you never eat carbohydrates alone. Listen to your body, if nuts and cheese with a piece of vegetable or fruit gives you adequate energy then it is a good snack. If you are not satisfied, then you may need some meat with your snacks also. (3) #5. Beware of Carbohydrates All no eyes foods grains, fruits and veggies, are carbohydrates. Some carbohydrates are high in starch such as grains, bread, potato, squash, carrots these are the type of carbohydrates that you want to keep to a limit. Theses foods turn into sugar quickly and will make you fat, tired and depressed! The best choices for carbohydrates are above ground veggies such as asparagus, cauliflower, celery and spinach. Fruits that are OK for you include: Avocado, Olives, Apples and Pears. (3) Grains- Although I intend to elaborate of the grains issue in the next section, there are a few things that you must be aware of. Grains are not the health food they are said to be and the more processed (bleached & enriched) it is the worse it is for your type. Please stay away from Wheat, Barley, Rye, Soy, Oats and Spelt if you want The Primal Edge! Fruits- Sure, fruit is healthy just not for you! Keeping your blood sugar in check is of the utmost importance for protein types; fruit will kick you
www.ThePrimalEdge.com way out of balance. The only fruits that you are permitted in this program are Avocados, Olives, Some apples and pears. Juice- Vegetable juices on occasion is OK V8 doesnt count! Make sure you juice it yourself and you drink it within 1 hour. Do not drink fruit juice ever. And leave the sports drinks for the sideliners. You drink water, juice is for kids! #6. Eat fat to lose fat! What a sick and twisted topic this has become! (I will speak more on this topic in the Food Quality section but, a few good resources on this topic include: anything written by Sally Fallon and/or Mary Enig) Fatty acids are essential to your health, the high cholesterol and heart disease issues are just myths! In fact, not eating fat will lead to low testosterone production, which equals low sex drive that should give you a heart attack! Natural fats are best. Natural fats include: animal fats lard, tallow, butter etc., coconut oil, olive oil and fish oils. Vegetable oils are not what they are all cracked up to be. Also, avoid man-made fats such as margarine, trans-fats and other fat substitutes. (3) #7. Fine Tune & Meal log Write down everything you eat for a few weeks. Take note as to how you feel after eating: are you still hungry, tired, jittery, bloated and heavy feeling. Your body will tell you if you did not eat right. After each meal you should feel great! Your energy should be renewed and you should remain satisfied until your next meal. If you dont feel great then one of two thinks are happening: 1. Too Much Carbs: If you feel Jittery, Anxious, and Nervous Energy and crave fats then you had too much no-eyes foods (carbs). To begin feeling good* again drink some water and have a fatty snack or some protein nuts are a good choice. Balance your next meal wisely. 2. Too Much Protein/Fat: If you feel sleepy or lethargic, mentally sluggish, full but still hungry and crave sweets then you may have had too much eyes foods (protein/fat). To begin feeling good* again eat a piece of fruit, take some digestive enzymes have a light dessert. Balance your next meal wisely. *NOTE- what do I mean Feel Good?
www.ThePrimalEdge.com Many people tell me that they feel good, lets make sure you know what feeling good is all about before we jump to any conclusions: If you are generally a happy person you feel good If you have an even temper you feel good If you have ideal blood pressure you feel good If you can handle stress well you feel good If you have mental clarity and can focus you feel good If you have optimal health you feel good Most people are so out-of-touch with how they feel that they think just because they got out of bed today that they are feeling good. Or just because they are not sick they must be healthy. Dont let this be you if you have The Primal Edge you will feel like you are 19 even if you are 49! (9) Remember: This is only a brief overview of metabolic typing, for a more indepth understanding read The Metabolic Typing Diet, by Wolcott and Fahey.
Tips For Carbohydrate TypesIf you are a Carbohydrate Type: #1a. About 30% of every meal or snack should be eyes foods (an eyes food is something that has eyes or came from something with eyes ex. Cheese = Eyes, Chicken = Eyes, Carrot = NO Eyes get it?) (9) #1b. About 70% of your meal should be no eyes foods This ratio of 70:30 is super important! But, it is super easy as well. It is quite common for protein types who dont eat the right proportions for their type to: Gain Weight and Become Fat Get Chronic Headaches Become Depressed Have Low Energy Have Low Sex Drive Get Neck and Back Pain Have Poor Concentration Become Constipated
www.ThePrimalEdge.com Dont let the poor sucker that I have just described become you, and if it sounds like I just described you its time for a change for the better, and it can happen over-night!! (9) #2. Keep your fat intake in check Carbo Types do very well on low-fat and low-protein diets. When you eat foods that are either high in fats or proteins you will notice that your system feels clogged or sluggish. Some symptoms that you may experience as a result of eating a low-carb diet are: Lethargy, Depression and Fatigue. Also be careful with your dairy intake. Low-fat dairy products are best, but beware, as dairy is high in calcium. You will feel best when minimizing your calcium intake.(3) #3. Be sure to eat protein with every meal & snack Dont think that because you get your best results on a higher starch diet that you have a free-ticket to fill your belly on bread alone. Make sure that you are including your eyes foods with every meal although you may only require 30% in your diet make sure you get it in. Failure to do so can lead to severe disruptions in you energy metabolism and blood sugar. (3) #4. The Holy Grain Grains such as wheat, barley, brown rice and, corn are generally fine for your metabolic type but be careful as they are high starch foods. High starch foods break down quickly and convert into sugar, which means they hit your blood stream fairly quickly. You will know if you ate too much starch at a given meal if you feel tired, hungry or have a desire for sweets shortly after eating. Also, many times these foods are highly processed and void of any nutritional value. (3) #5. Skip your breakfast? Although it is always a good idea to eat breakfast, carbo types can get away with skipping a large meal upon rising. Later in the morning or by lunchtime your appetite will kick in, especially if you have exercised by then. Be sure not to do the glass of OJ breakfast, without balancing it with eyes foods add a boiled egg and you will be good to go!
www.ThePrimalEdge.com #6. Know your carbs All carbohydrates turn into sugar, but beware of the speed at which this occurs it can ruin your results if you not mindful of the Glycemic Index. The higher a food is on the Glycemic Index the faster it turns into sugar. Some of the foods in this category include grains and starchy vegetables. Some of the lower glycemic food choices include above ground veggies and some berries. Although your type can handle high glycemic foods quite well, dont over do it. You can still over burden your system with too much sugar. Be sure to balance all meals, especially those that contain high glycemic foods, with some proteins and fats.
#7. Fine Tune & Meal log Write down everything you eat for a few weeks. Take note as to how you feel after eating: are you still hungry, tired, jittery, bloated and heavy feeling. Your body will tell you if you did not eat right. After each meal you should feel great! Your energy should be renewed and you should remain satisfied until your next meal. If you dont feel great then one of two thinks are happening: 1. Too Much Carbs: If you feel Jittery, Anxious, and Nervous Energy and crave fats then you had too much no-eyes foods (carbs). To begin feeling good* again drink some water and have a fatty snack or some protein nuts are a good choice. Balance your next meal wisely. 2. Too Much Protein / Fat: If you feel sleepy or lethargic, mentally sluggish, full but still hungry and crave sweets then you may have had too much eyes foods (protein/fat). To begin feeling good* again eat a piece of fruit, take some digestive enzymes have a light dessert. Balance your next meal wisely. *NOTE- What do I mean Feel Good? Many people tell me that they feel good, lets make sure you know what feeling good is all about before we jump to any conclusions: If you are generally a happy person you feel good If you have an even temper you feel good If you have ideal blood pressure you feel good If you can handle stress well you feel good If you have mental clarity and can focus you feel good If you have optimal health you feel good
www.ThePrimalEdge.com Most people are so out-of-touch with how they feel that they think just because they got out of bed today that they are feeling good. Or just because they are not sick they must be healthy. Dont let this be you if you have The Primal Edge you will feel like you are 19 even if you are 49! (9) Remember: This is only a brief overview of metabolic typing, for a more indepth understanding read The Metabolic Typing Diet, by Wolcott and Fahey.
Tips For Mixed TypesMany people are going to fall into both categories these folks are Mixed Types. If you are a mixed type you need to read both the carbo and protein files and be sure to fine-tune your meals accordingly. All I can say is that you guys have the best of both worlds. This means that you can choose foods from both categories, but is also means that you must be careful to fine-tune your eating from meal to meal. You will most likely find that you are going to eventually lean to one side or the other. You are going to balance your meals 50% eyes and 50% no eyes foods. (9) Remember: This is only a brief overview of metabolic typing, for a more in depth understanding read The Metabolic Typing Diet, by Wolcott and Fahey. Metabolic Typing is based of off years of clinical studies and is an unbelievably easy and effective means for increasing your vitality and getting the most out of your lifestyle and nutrition plan. I cannot emphasize enough how important it is to follow the recommendations in this chapter and to read the book The Metabolic Typing Diet.
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www.ThePrimalEdge.com There are several reasons why our soils are so nutrient deficient (it wasnt always that way), but for now well just say that our farmers have done a lousy job taking care of the land. When the soils are depleted the crops that they yield will be deficient in: Secondary Nutrients- there are over 10,000 secondary compounds found in plants. Many of these nutrients have yet to be studied and understood, but every year a new study emerges stating that one or more of them have the capacity to prevent and reverse cancer, diabetes and aging! Protein Quality When our food is raised with conventional farming methods the essential microorganisms that feed the crops minerals, trace minerals and trace elements, are destroyed by the chemical fertilizers, pesticides, herbicides and fungicides that are administered. When this occurs the amino acid composition is destroyed.
Next, organic food is grown without the use of toxic chemicals such as pesticides and fertilizers. This fact alone makes buying organic food worth the extra pennies. Dont be fooled by those who tell you that pesticides will not harm you the effects are evident and super obvious. A small example a study done in Latin America to discover why children born at the top of a industrially farmed hill-side had better motor skills, increased intelligence and better behavior than the children at the bottom of the hill showed that there was an increased amount of pesticides in the water, food and ground of the homes of the children at the bottom of the hill, this was due to the run off effect, when it rains the chemicals made its way down hill. I dont know about you, but I would like to see my children reach their full physical and mental capacities without the interference of toxic chemicals that I have the choice to expose them to or not. Before a food can be labeled as Certified Organic in the US the fields on which it is grown must go through a 3-year gestation period in which the farmers must use organic farming methods only. This time period assures that the microorganisms have time to digest and eliminate chemical residues. (9)(7)(4) So what do I do? Choose organic whenever possible. Organic food not only helps you and your family remain healthy and free from toxins, organic farming practices are good for the planet lets leave a safe home for our great, great grandchildren.
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Processed Food
I am appalled at what people think is food these days! Just look at some of the garbage that we are feeding our children what this heck is hotdog anyway? Nothing on the labels of any of these foods even resembles a food. I guarantee that over half of the stuff on the ingredient labels, you cant even pronounce! It looks more like a label for an air freshener than a food. These foods not only have a long list of non-foods on the label but there is a ton of other garbage that doesnt even need to be labeled (due to our wonderful law makers). Did you know that there is antifreeze in your iced cream? Its not labeled thats because it is an industry standard that means no label needed! The Average American eats about 150 pounds of food additive each year this all comes from processed foods. Also, dont be fooled by the term all-natural, rhino feces is all-natural but I wouldnt want it in my soup. Food manufacturers know what you want to hear so they say it, beware. If you refer to the previous section on The Strong People that Dr. Weston Price studied, you could never imagine that we were designed to eat all of this garbage. The fact is, that until we began playing with our food, we suffered from only a fraction of the disease that we see today. The Strong People had no words to describe what we call Cancer, yet due to our straying from the Primal Edge we have adopted all sorts of fun stuff like obesity, cancer and auto-immune diseases. And, I dont want to hear the genetics did it to me excuse, we do it to ourselves. You choose what to eat and you suffer the consequences. Take responsibility for your actions; stop blaming your ancestors they never blamed anyone for their mistakes. (9)(5)(4) So What Do I Do? Dont eat processed foods. If it is in a box, can, or bag and can last on a shelf you can rest assured that it is processed Eat only WHOLE FOODS that you can pronounce and find in nature can you say carrot or potato?
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Franken Foods GM
How would you like to find out that the corn you are eating has insect DNA spliced into it or that the same piece of corn produces its own pesticides? Well that is what is happening in the wonderful world of Genetic Engineering also known as Genetic Modification (GM). You think you are eating one thing, but surprise its another! Practically all processed foods contain one or more GM organism, so it is safe to say that you are probably eating the stuff as we talk. The reason why you didnt know this is because there is no law that forces food manufacturers to put this on your label. Imagine that they did put it on the label do you think anyone would buy a box of cereal that stated Made with Genetically Modified Corn Meal! Heck No! So our wonderful lawmakers, with our best interest in mind, allow the food manufactures to get away with not informing you about what you are eating. (9)(7)(4) So what do I do? In my opinion Genetically Modified foods are not a good idea, if you are serious about your health and the health of your tribe avoid processed foods and steer clear of GM! Organic standards do not allow GM.
www.ThePrimalEdge.com So what do I do? Juicing your own fruits and veggies IS a good idea! It is a great way to get numerous servings of raw veggies into your diet without having to eat it all. Just be sure to consume all of the juice within one hour of making it. Eating a variety of fruits and veggies is also a good idea; the average American only eats about 10-12 different foods in their entire life. By consuming a larger variety of foods you will get a better balance of nutrients and avoid food allergies. Also, be sure to choose organic when possible and always wash produce with a non-toxic soap before eating.
Grains
What a touchy subject this has become over the past few years! Lets face it we love our pancakes, waffles, cereals and breads and if anyone tells us that we shouldnt have them there will be hell to pay. So, Im not gonna tell you what to do Ill just tell you what I discovered with regard to human consumption of grains. According to many scholars, until about 10,000 years ago the staple of the human diet was meat. Animals ate plants, they condensed the nutrition and we ate the condensed nutrition contained in their meat and said thank you to their spirit! It wasnt until very recently that we began farming and using crops to nourish ourselves before this we were nomadic, we followed the meat. When our ancestors did use grains however, they prepared them properly. Proper grain preparation is of the utmost importance as grains that are not prepared properly contain many harmful substances including nutrient blocking agents. When these nutrient blocking substances enter the digestive tract they do not allow the absorption of many minerals and nutrients vital to your health. Today, it is safe to say that not only are our grains not prepared properly but they are also processed to such a degree that they contain zero nutrition. This means that not only are the grains that we use void of nutrition but they can create malnutrition. This is a serious problem, especially when we have doctors and the media telling us to consume 11 servings of this junk every day!
www.ThePrimalEdge.com Grains and breads can be a nutritious addition to your diet if prepared properly. It is a simple as soaking your whole grains overnight before using them. Up until very recently this was a common practice but in our microwave fast culture, this practice has become forgotten. For more info about grain preparation and some great recipes check out, Nourishing Traditions by Sally Fallon Another thing to recognize is that many grains (wheat especially) have a hard to digest protein in them called gluten. Since close to 70% of all people are gluten intolerant it would be safe to say that you should avoid gluten. Those who have gluten intolerance have been found to have high incidences of digestive disorders and even neurological disorders if they continue to eat glutencontaining foods. The sad thing is that most people dont know that they are gluten intolerant. To find out if you are gluten intolerant: Eliminate all grains from your diet except rice, corn, millet and buckwheat if after a few days to 2 weeks you notice an increase in energy, less bloated ness and gas or even the disappearance of that jock itch from college you are probably gluten intolerant and should always avoid (BROWS) Barley, Rye, Oats, Wheat and, Spelt.
www.ThePrimalEdge.com The next problem that we are facing with regard to our milk and dairy supply is in its processing. Raw milk is the milk of our ancestors. Today all processed milk is pasteurized for the sole purpose of increasing shelf life. We have been conditioned to believe that it is for our safety, but as you will see this is simply not the case. Pasteurization is a process by which milk is heated to such a high degree that it destroys all of the bacteria in the milk. Milk is a living organism that contains live cultures (bacteria) that are essential to the immunity of the milk and to the health of the milk drinker. When milk is pasteurized all of the live-cultures and enzymes are destroyed, rendering the milk a dead-food. Once this immune enhancing bacteria is destroyed the milk is now susceptible to invasion by unhealthy bacteria. The fact is, pasteurized milk has a higher amount of contamination than raw milk. In the worst recorded case of salmonella caused by processed milk, 14,000 people became ill and 1 died in a 1985 outbreak. Pasteurized milk was the culprit. Raw milk on the other hand has had zero reported cases of salmonella outbreaks! Where is the protection? (9)(6)(4) So what do I do? If you are going to drink milk, your best choice is to find an organic farmer that sells raw milk. If you cannot get your hands on raw milk make sure that you are using certified organic milk from your super market. For more information check out www.realmilk.com
Meat
To get The Primal Edge, you are going to need to include some meat in your diet. The types and amount of meat you eat, is determined by your metabolic type (discussed in a earlier chapter). Here we will discuss the importance of getting the highest quality meats available. Meat and eggs are the most plentiful source for the essential amino acids that are necessary for normal growth and the formation of hormones. Meat is also loaded in the life enhancing, fat soluble vitamins A and D as well as saturated fats and cholesterol that help to produce testosterone and keep your cells healthy. Please, note that proteins cannot be adequately utilized without fat. I advise against any diet that is high in protein and low in fat as this can lead to several metabolic problems. In nature fats always accompany protein. Dr. Price, in his studies of 15 groups of primitive people, found that the populations that included meat in their diets were by far the healthiest. Studies of
www.ThePrimalEdge.com the remains of these folks reveal that they had excellent bone structure, heavy musculature and flawless teeth. Many of the diet dictocrats will claim that eating meat and animal fats is bad for you. My question to them would be Then how did we get here? For thousands of years man has been eating meat it is the quality of the meat that has changed. Cows, sheep, and buffalo are designed to eat grass. In todays factory farms this is not the type of food that they receive. Factory farmers have been known to feed their cattle things such as Cement Dust, Cardboard, Plastic Chips, Wood Chips and Newspaper to name just a few. When they get sick from eating this garbage and living in a factory they receive mega doses of antibiotics. Feeding the animals in this way reduces the farmers costs and fattens up the cattle for higher profit. When animals are fed and treated poorly the effects are devastating to the health of the animal and subsequently yours. Did you know that the USDA says that it is just fine for you to eat cattle that have: Cancer, Pneumonia, Glandular Swelling and Lymphoma, Sores, Infectious Arthritis, Intestinal Worms and Tumors? (9)(4)
So what do I do? Do yourself a huge favor and always choose organic meat. Even better, choose organic grass fed meat. When the animal on you plate has eaten well so will you. Remember, that you are what you eat if you are eating sick, sad animals that are on drugs. You will join the millions of Americans that are sick, sad and on drugs.
Seafood
Today we have an interesting problem on our hands our waterways are so polluted that one of natures most nutritious foods have become practically poison! According to the National Academy of Science in 1991 if you are an average consumer who eats seafood your chances of getting cancer can be 75 times
www.ThePrimalEdge.com greater than normal. This is due to the high levels of toxic pesticides, industrial chemicals and heavy metals found in our water. Dont let the term Farm Raised Fish fool you either, these fish may even be worse for you. In theses farms, fish are fed a variety of stuff that is not consistent with their natural diets. Also, fish farms can be located anywhere even next to a major industrial complex, running you the significant risk of eating fish that is high in pesticides and industrial chemicals. (9)(4) So what do I do? Make sure that if you do eat fish you are rotating it into your diet no more than once a week. Also, bigger fish like shark and swordfish are highest in heavy metals stick with the small guys like sardines. Be sure you check out our resources section to find healthy fish vendors.
www.ThePrimalEdge.com I dont have time to go into why we are being conditioned to reduce our consumption of a natural food that has given us life for thousands of years and increase our consumption of man-made trash that is obviously making us ill but I will just tell you this: So what do I do? Eliminate all fake fats from your diet; this includes trans-fats and partially hydrogenated oils. Be sure to check the ingredients label on your box of crackers and cake mixes they hide this stuff in everything! Saturated fats are not the bad guys be sure to include the right amount of animal fats in your diet for your metabolic type. Cholesterol and Saturated Fats are testosterone precursors; also they keep your cells walls strong among with many other vital functions. Choose Organic Fat sources when possible. Supplement with Cod Liver Oil and High Vitamin Butter Oil.
Water
I once heard human beings described as a hairy bag of water, with teeth. Its not that simple but the point is clear. We are made of waterand the amount and quality of water that you drink plays a critical role in your health and vitality. The list of symptoms that are associated with dehydration is mind-boggling do any of the following sound familiar to you: Athsma, Allergies, Indigestion, Heart Burn, Hypertension, Migraine Head Aches (this list can go on for pages). The fact is, many of our so-called diseases are simply an expression of dehydration. With as little as 1% dehydration your cognitive abilities begin to decline not drinking enough water can actually make you stupid! If you are waiting until your mouth is dry before you recognize that you may be dehydrated, then you can be sure that you are heading in the same direction as the millions of Americans who are sick, stupid and thirsty. We have an interesting situation with regard to the amount and quality of water that is currently available on our planet. Only 1% of the Earths water is accessible to humans for drinking and we have polluted almost every single drop of it!
www.ThePrimalEdge.com According to the EPA there are over 700 pollutants that occur regularly in drinking water both municipal and through wells or springs. In many countries the rivers run yellow with toxins in China 80% of the countries waterways are do trashed that they no longer support marine life! (9)(8)(4) So What Do I Do? First, make sure that you are drinking enough water. According to Dr. F Batmanghelidj in book Your Bodys Many Cries For Water, it is ideal to drink your bodyweight in ounces of water every day. Next, make sure that your water is artesian. Artesian water is water that has gone through its complete evolutionary process underground and bubbles to the surface naturally. This ensures that your water contains the necessary mineral content for proper assimilation. Brand of artesian water that you may be familiar with include: Evian, Fiji, Volvic, Vittel and Trinity. Use a whole-house, water filtration system. This will ensure that toxic chemicals found in municipal water such as chlorine do not bombard you. Showering in toxic water is just as bad as drinking it remember if it is on your skin, you are drinking it.
Sugar
The average American consumes between 150 and 170 pounds of sugar per year. That is up from only 4 pounds per person just 100 years ago! And we have the nerve to blame genetics for our poor heath! Lets set the record straight folks, sugar is a drug and a poison. According to the dictionary the definition of a poison is something that exerts a harmful influence on, or to pervert. This is sugar, for sure. Sugar was even classified as a poison by Dr. William Coda Martin in 1957. Sugar robs your body of vital nutrients and is a displacement food. You can rest assured that if you consume sugar in its depleted forms you are going to be fat, sick and stupid. Heres why: Sugar makes you fat because excessive amounts of it are stored in the liver. When the liver is filled to the max with sugar (glycogen) the excess gets shipped back to the blood in the form of fatty acids. These fatty acids find a nice home right under your chubby chin, in your love handles, on your breasts (yes, man-breasts) and around your belly and fat butt. Sugar makes you sick because it suppresses your immune system. In fact sugar can incapacitate your immune system for up to 48 hours! Dont blame the chill
www.ThePrimalEdge.com in the air the next time you catch a cold blame Little Debbie! Maybe shell make you some chicken soup so you can feel better. And stupid sugar makes you stupid. According to world famous biochemist Candice Pert, sugar has as similar effect on your brain as heroin! So, the next time you open the bottle of ADD drugs for your hyper kid think about how that glass of Cool-Aid is making his the darling that he is! Youre better off giving him a hit of some good-old heroin. (9)(4) So what do I do? Avoid sugar in all of its deadly forms sucrose, dextrose, and fructose; basically anything on the label that ends in ose is sugar. Dont let the food manufacturers fool you! Sugar is EVERYWHERE did you know that you can find sugar in lunchmeat or cold cuts. They even put it in cigarettes! This is because food manufacturers know how addicting sugar is once you pop, you cant stop. Artificially sweeteners suck too. If you think using your little yellow, pink or blue packages is going to save you from diabetes, youve got another thing coming. These sugar substitutes are just as and sometimes even more toxic than sugar itself. In fact some of them are even made from chlorine put that in your coffee! Good sugar alternatives are: Raw Honey, Stevia, Fruit, Below Ground Veggies and Succinat. Also, just because the sugar label says natural or the sugar is brown does not make it safe its all the same garbage in a different wrapping. Avoid all fruit juices and sodas. I dont care if your doctor tells you that drinking cranberry juice is good for your STD. Its trash once a juice has been pasteurized it is as good as sugar water. And if Ive get to tell you about soda or pop for you mid-westerners then you havent been paying attention!
Alcohol
Alcohol is not meant for human consumption I dont care what they say about the antioxidants in your red wine. It is not healthy for you, plain and simple. You are all grow-ups, so I am not going to tell you what to do but I will tell you is what happens to you when you drink your booze. And trust me, besides building Beer Muscles it is not conducive to getting The Primal Edge.
www.ThePrimalEdge.com Like sugar, alcohol is a poison. In fact all alcohol is just another form of simple sugar. When you drink alcohol it is absorbed in to your blood stream immediately causing your insulin to spike like a rocket. Say hello to hypoglycemia. So, actually alcohol is worse than sugar! (and remember what I said about the heroin factor in the sugar section) When you sit down to have your glass of wine or beer before your meal, you are doing several things that will make you fat, sick and absolutely de-vitalized. First, what ever you are eating with your drink your body begins to recognize as a poison. For example you are eating a bowl of shrimp fried rice with your beer because your body recognizes that there is poison in the form of alcohol in your stomach it get rid of whatever is in your stomach as fast as possible. As this is happening your immune system is taking notes as to what you have ingested so that it can attack it next time it enters your system. So, next time you sit down to another bowl is shrimp fried rice your body attacks the food like it were a pathogen this leads to food intolerances. Ill spare you the details, but food intolerances make you fat, makes your belly big, and can end up with all types of autoimmune issues and autointoxication. Next, alcohol is an irritant to the gut lining and causes leaky gut syndrome. Leaky gut syndrome is just what it sounds like. Your colon wall becomes permeable and allows undigested food particles to enter your blood stream. When this happens you can look forward to an avalanche of wonderful circumstances such as: a bloated gut, joint pain, rashes, autoimmune disorders, and thats just the beginning! Finally, besides ruining your gut and making you fat alcohol makes you stupid. You know it and I know it. If you are going to reach your full potential and become as strong and vital as you deserver to be, then alcohol is not your beverage of choice. (9) So what do I do? If you must drink alcohol, do so in moderation Be sure to consume alcohol with a fatty food, such as cheese, to slow absorption. The fruits and grains that most alcohol is made from are high in toxic pesticides. Choose organic drinks when possible.
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Although I understand that it may not be reasonable for you to go home and apply all this new knowledge right away, I also know how important it is for you to understand the importance of what you just read. My suggestion would be to read and reread this chapter a few times. Apply what you feel is reasonable right away. As you begin to feel the positive effects of your minor changes you will be more motivated to take bigger steps. Buy and read the resources that I suggest, and hang in there. We learn in layers; as something begins to make sense to you, add it to your list of lifestyle improvements. You can do it!
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www.ThePrimalEdge.com Modern Man: 6:00 am Wake up with the buzzing of the flashing box next to his head. He has a cup of coffee. Hes not happy. 7:00 am He sits in traffic with a caffine buzz, an empty belly and a jerk-off boss waiting for him in a large glass box that he attends daily. He wants to kill but its wrong! 8:00 am Crawls into the glass boxlate, and has to explain why. 8:30 am Throws his ass on a chair, face in a computer and doesnt move for 4 hours. 12:00 pm Waits in the lunch-line at McCrapys and eats a sick, dead chicken that has bleached grains and old lettuce on it. Washes it down with a brown beverage that has sugar and bubbles in it. 1:30 pm Full belly he feels sick the Pool Boy is having sex with his wife. 3:00 pm Dreams about sleep sitting in a meeting with other slaves they all hate him and he hates them. He wants to kill but its wrong. 6:00 pm The sun is setting and he is traffic again. 7:00 pm His wife puts some brown and green stuff in the microwave for him to eat its low fat his cholesterol is high and this is all he is allowed to eat. 8:00 pm His daughters stereo is too loud and he cant hear the black flickering box in peace he wont ask her to lower it she would yell at him. 10:00 pm He is drooling on the couch. Sure, laugh it up we all know how familiar Modern Mans life sounds. It sucks, but it doesnt have to be this way. Modern Man has chosen his life Primal Man had no choice! Its so interseting that with all of our advances we are more backwards than ever! Primal man wakes with the sun, hunts for his food, has sex with his woman and goes to sleep. Now, dont get me wrong I am not telling you that you will live a full, self-actualizing life if all you did was hunt and screw. What I am telling you is that we are designed to eat, move and live in a way that is consistant with our nature as human beings.
www.ThePrimalEdge.com Poor Modern Man is stressed out, tired, malnourished, sick, over medicated and under sexed. He lives an artificical life filled with imaginary deadlines and enough stress to make his hair fall out oh yea, it is falling out! In this chapter I will teach you what you need to do in order to regain the Primal Edge and to beging to move in the direction of your true physical potential. There is a ton of information in the market that is designed to condition you to purchase unncessary exercise equipment and garbage nutritional supplements I will show you why you dont need any of the fancy crap that you see in your local gym, to get a Primal Edge Physique. Trust me when I say, Primal Man had thick, rock hard mucles and he DID NOT own an ab-roller machine! With nothing more than some dumbells, barbells, balls and bands you will begin to look and move like the stud that is trapped inside you.
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1. Levator Scapulae
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3. Neck Rotation
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4. Pec Minor
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5. Pec Major
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6. Scratch Stretch
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7. Low Back
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8. Middle Back
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9. Trunk Rotation
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90/90
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Quad Stretch
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Lunge
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Hamstrings
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Waiters Bow
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Calves
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Over and over I am asked, Elliott, how do I lose this fat belly? and over and over I must explain that when you decide to eat right, you will look right. Sure, that is a vague answer but it is the basis of understanding that is necessary for developing the health and body of our dreams.
Well, today you are going to learn the specifics
The Secrets of How To Have Flatter Abs, Forever! The very first thing that you must understand is that you can do all of the best ab exercises in the world and you will still have a bloated belly if you are eating foods and non-foods that are irritating your gut (colon).
Let me tell you my story
About 3 years ago I had a nasty problem, I farted A LOT. Not only did I fart a lot, but these were the types of farts that would raise the dead! I stunk! Well, needless to say I did all that I could to find out what was creating this problem (no one should have to live like this). Through my investigation I learned that many people (myself included) are intolerant to a protein found in many grains called Gluten. In fact, over 65% of the US population is said to have gluten intolerance but many people go undiagnosed.
So basically, I discovered that whenever I ate any foods containing Gluten I would get Abdominal Bloating, Gas, and even headaches!
When I avoided gluten the farting stopped. But, not only did I stop farting I discovered something else. Something that I never noticed in my entire life until that day I had a flat stomach!!!
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This happy discovery led me to further investigate a term that I stumbled upon during my research: Viscerosomatic Inhibition (VSI)
(VSI) occurs when an irritated or enflamed organ has an inhibiting effect on the muscles that are associated with it an example when someone (not you!) is having a heart attack what happens to their left arm? It goes limp the left arm is associated (or on the same nervous loop) with the heart organ if the organ is upset, the muscles shut down. Simple enough? So, if your colon is upset or inflamed your Deep Abdominal Wall SHUTS DOWN!
This means that you can do crunches until the cows come home and your abs muscles will never get any stronger. This is devastating, especially if you consider that most Americans are eating a ton of garbage that is literally shutting their ab muscles off. So Elliott, this is bad news what can I do? Im glad you asked: 1. Eliminate All Colon Irritants Such As: Hidden Food Allergies, Medications (ask your Doc), Tap Water, Gluten & Many Grains, Processed Foods and Coffee. 2. Check for Dysbiosis (imbalanced colon flora) & take Probiotics if needed. A great book on this topic is Achieve Maximum Health by. David Webster 3. Eliminate (poop) 1-3 times dailysuper important! 4. Get to bed on time (10:30 pm) Your Circadian Rhythm or biological clock has a huge impact on your digestive health. 5. Drink H2o (1/2 your bodyweight in oz. daily) 6. Check for overgrown yeast in the gut. (More common than you may think)
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Now that you have eliminated the hidden roadblocks to your fitness results we can move on. In the following chapter I am going to teach you over 12 Brand New abdominal exercises including The Ultimate Tummy Flattening Move!
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1.Tummy Vacuum
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4. Prone Bridge
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5. Pike
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www.ThePrimalEdge.com If you are interested in machine based exercise programs that keep you on your ass, then this program is not for you in this program you will MOVE! These exercises recruit the maximum amount of muscle in the minimum time. A few features of these revolutionary exercises: 1. They are designed to mimic all 7 Primal Patterns 2. They are all core exercises, meaning that you WILL recruit your abdominal muscles as stabilizers and prime movers. 3. They are serious gut busters and will increase your muscle tone and decrease your body fat faster than anything else can! How to use this section: 1. Begin training each Primal Pattern with the stability phase exercises first (Red Labels). You must master these exercises first and complete them with in the given parameters.
2. Once you have mastered the stability phase exercises move on to the Strength Phase exercises (Blue Lables). Before moving on to the Power Phase exercies you must complete all of the exercises in this phase with in the given parameters.
3. Power Phase exercises (Green Labels) are done quickly and explosively they are highly effective for improving sports performance and reaching your physical potential. However, be sure that you have completed the Stability and Power Phases before moving on to these extreme movements.
Notes: a. Be honest with yourself if you are extreemly out of shape, do not progress beyond the stabilty phase until you are certain that you can handle the higher intensities. b. If you are currenly maintaining a high stress load: - sleep less than 8 hrs. per night
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do not drink enough water can not breathe properly eat more processed foods than whole foods are not eating for your Metabolic Type are severly depressed have chronic fungal infection or parasites have chronic illnesses or dysfunctions have an accute injury or back pain
refer to The Primal Life chapter and follow the exercise recommendations in it. Pain DOES NOT = Gain. c. This program is for everyone young and old, decide where you are and take progressive steps towards your goal. Dont give up and go back to exercises that do not serve to improve your function (ie. machines) Take baby steps until you are sprinting YOU CAN DO IT!
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How to do it Stand on one leg with the opposite hand raised high in the air. Slowly lower the body, by flexing at your hips, and touch the foot that is on the floor. Return to the starting position and repeat upto 10 times on each leg. Progression: close your eyes; stand on a wobble board or foam roller.
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How to do it Grab 1 or 2 dowel rods and use them as support as seen above get into a split stance with one leg in front of the other feet facing forward. Keeping your back straight, slowly lower the back knee to the floor. Return to the starting position be sure to push up evenly between both feet. Use a slow tempo.
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Static Lunge
How to do it Done in the same manner as with support only now you dont have the dowel rods to hold onto. Use a slow tempo.
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How to do it Done best within the confines of a squat rack or cage approach the bar dip under it and place it on your upper back / shoulders (not your neck). Take 1-2 steps backwards away from the rack. Standing tall with your belly button drawn in, lunge forward and lower the back knee to the floor as shown above. Be sure not to lean forward or to round your back. Keeping your back straight, push off of the front leg and return to the starting position. Other versions: Step backwards for a reverse lunge or laterally for a side lunge.
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3. How to do it Assume a split stance with one leg in front of the other and both feet, your hips and knees facing forward. Sink the back leg down to load the legs. Explode upward use your arms to help propel you, keep your legs split and facing forward. Land in the same position that you began in be sure not to land too ridged, absorb the shock by bending your knees upon landing.
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How to do it Assume a split stance with a medicine ball held on the hip of the leg that is forward. Jump up, alternate the legs in the air and bring the ball over your head to the other hip. Land softly with the opposite leg forward and the ball on the opposite hip. Repete again in the opposite direction.
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How to do it Stand with your back against a Swiss ball with the ball resting against the wall. Your feet should be about shoulder width apart and slightly in front of the ball. Slowly lower your hips and push your butt behind the ball as shown above. Pushing evenly between both your feet and the front an back of your feet, return to the starting position and repeat.
How to do it Assume a comfortable stance with your feet slightly wider than shoulder width, toes may be slightly turned out. Lower your butt down between your feet this should be a comfortable position, as if you were using the bathroom outdoors! Pushing evenly between both feet and between the front and back of your feet, retun to the staring position.
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How to do it Preferably done in a squat rack or cage, approach the bar, dip under it and place the bar on your upper back / shoulders (not your neck) walk backwards 1-2 steps. Take the same stance as you would if you were using the bathroom outdoors I personally use a wider than shoulder width stance with toes slightly turned out. Draw your belly button in and slowly lower your butt to the floor be sure to keep your entire foot firmly planted on the floor. Once youve gotten as low as you comfortably can, push your feet into the ground and rise up to the starting position.
How to do it Begin with a dowel rod or barbell over your head, with a wide Y grip as shown above. Take a comfortable stance with your feet at least shoulder width apart. Keeping your back straight, chest up and your eyes forward lower your butt down between your feet. Once you have gotten as low as your can with good form, push through both feet and return to the starting position.
How to do it Begin with dumbells in both hands and pressed over your head. Draw your belly button in and begin to lower the dumbells to your shoulders and your butt to the floor at the same time. Once you have lowered yourself as far as you comforatably can Press the dumbells upward and stand up to the starting position.
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Squat Jumps
How to do it Take a comfortable squat stance with a medicine ball in your hands infront of your chest. Lower your butt to a squat position. Explosively jump and press the ball into the air at the same time. Land softly in a squat stance with knees and hips flexed. Return to the starting position and repeat quickly.
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Bend
Phase 1 Stability Exercises Static Bend
How to do it Assume a comfortable, shoulder width stance, standing upright with your back straight. Bend your knees 20 degrees. Stick your butt out and rotate forward. Be sure not to round your back. Draw your belly button in and hold the position for upto 3 minutes.
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How to do it Stand in front of the barbell with a wider than shoulder with stance I personally use a sumo stance (shown above). Keeping your back straight lower your hips and grab the bar with an alternating grip. Draw your belly button in and press both feet firmly into the ground as if you were pushing the earth away. Keeping your back straight, stand up with the barbell in your grip. Lower the bar back to the floor and repeat.
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How to do it Grab a dumbell in each hand and hold the at your sides. Stand on one leg with a 20 degree bend in the working leg. Slowly rotate your hips forward and tip your torso forward as shown above. At the bottom of the movement you will bend your knee slighly keeping your weight distributed evenly thoroughout the foot. Keeping the back straight, push through the working foot and return to the starting position. Do it on both sides.
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How to do it Stand in front of the barbell with the feet shoulder width apart, and grab the bar slightly outside of your legs. Keeping your back straight and your belly button in, explosively jump out of the stance and pull the bar up to below your chin. Rotate your elbows under the bar and catch the bar on your shoulders as shown above. Keep your knees slightly flexed.
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How to do it Apporach the bar similarly to the power clean, only now your hands will be much wider. Keeping your belly button in and your back straight Explosively jump out of the strating position and pull the bar up beneith your chin. Quickly drop your body benieth the bar and extend your elbows to catch the bar.
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How to do it Assume the same position as the Static Bend, only now you have a medicine ball in your hands. Keeping your belly button in and your back straight explode out of the starting postion and throw the ball as far as you can over your head and behind you. Dont left your knee like Im doing its bad form, but a good pic!
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Push
Phase 1 Stability Exercises Wall Push Ups
How to do it Stand about 2 feet away from a wall with both hands directly beneith your shoulders and your elbows pointing down. Keeping your back straight, draw your belly button in and begin to lean towards the wall with your chest. Be sure to keep your back straight, push your body away from the wall and back into the starting position.
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How to do it Assume a push up position with your hands on a Swiss Ball. Keeping your back straight, draw your belly button in and lower your chest to the ball. Be sure to keep your back straight, push your body away from the ball and into the starting position.
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How to do it Begin by sitting on a Swiss Ball with the dumbells in your hands resting on your lap. Begin to slowly walk your feet forward until your head and shoulders are on the ball and the dumbells are at your shoulders. Keeping your hips up, press the dumbells toward the celing. Slowly lower the dumbells back to your shoulders and repeat. Once youve completed your set, lower the dumbells to the floor and then rise up to a seated position on the ball.
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How to do it Begin by standing with the dumbells in your hands and at shoulder level. Keeping your belly button in and your back straight, press the dumbells towards the celing. Be sure not to lean back or to arch your back. Return to the starting position and repeat.
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How to do it Grab the cables in both hands and assume a lunge position. Draw your belly button in and keep your back straight. Keeping your torso upright and your weight distributed evenly between both feet press the cables forward. Slowly retun your arms to the starting position and repeat.
How to do it Begin with the barbell across the front of your shouders in a catch position. Quickly dip your hips down and extend explosively. The jump generated by your hip extension will create enough power for the bar to fly upwards off of your shoulders. Quickly drop your body under the bar and extend your elbows. If you are using rubber plates and a platform you can drop the barbell if you are at the gym, have fun bringing that bar down!
How to do it Assume a push up position. Quickly lower your body and then explode upwards with your arms. Land with extended arms and absorb the shock with your arms by bending at the elbows.
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How to do it Grab a shoulder hight cable with one hand. Assume a wide stance with your front foot facing forward and your back foot facing sideways. Draw your belly button in keep your back straight and initiate the push. Integrate your arm push with a twist in your waist and rotatiing the back foot forward. Return to the starting position and repeat. Do it on both sides.
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Pull
Phase 1 Stability Exercises Single Arm Cable Pull
How to do it Facing the cable machine, grab a cable with an extended arm and in a lunge position with the opposite leg up. Push off of the front leg, rotate your torso, and pull the cable backwards. You will end up with the front leg straight and your back leg will carry the load as shown above Be sure to keep an upright posture and your belly button in. Return to the starting position and repeat. Do it on both sides.
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How to do it Take a shoulder width stance with a barbell held with your hands wider than hip width. Draw your belly button, keep your back straight and lean your torso forward as shown above. The arms will be haning in front of you pull the bar towards your rib cage. Be sure not to shrug the bar up keep your back straight and your neck long.
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Prone Cobra
How to do it Laying face down, pick your chest up off of the floor. Rotate your palms outward with your thumbs up. Keep your feet on the floor. Keep your shoulder blades together without shruging your shoulders. Hold for 1-3 minutes.
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Phase 2 Strength Exercises Bend Over Rows (See Description In The Stability Section) When using this exercise to build strength be sure that your form is perfect and then begin to add resistance more weight!!
Single Arm Cable Pull (See Description In The Stability Section) When using this exercise to build strength be sure that your form is perfect and then begin to add resistance more weight!!
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How to do it Stand in front of the barbell with the feet shoulder width apart, and grab the bar slightly outside of your legs. Keeping your back straight and your belly button in, explosively jump out of the stance and pull the bar up to below your chin. Rotate your elbows under the bar and catch the bar on your shoulders as shown above. Keep your knees slightly flexed.
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How to do it Grab a rope attached to a cable. Take a wide, sideways stance. Push off of the front leg and pull the rope up to your chest think of tug-of-war Return to the starting position and repeat on both sides.
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Twist
Phase 1 Stability Exercises Lower Body Russian Twist
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How to do it Take a wide stance with the cable at your side above your head. Grab the cable with your far hand benieth your near hand. Using your legs to initiate the movment, push off of the inside leg and weight shift to the opposite leg. At the same time you are twisting your torso and pulling the cable to the opposite direction. Be sure to keep your torso upright and your belly button in. Return to the starting position and repeat. Do it on both sides.
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www.ThePrimalEdge.com If you are looking to add strength then you will want to rest a bit longer. Because you are using heavier weights you must allow your muscles to recover fully from set to set. The typical rest period for building strength is about 2 mins. When doing explosive / power exercises it is critical that you allow adequate time for your nervous system to recover. This can take anywhere from 2-5 mins. Many folks will feel that their muscles are ready to perform another set within this time but when they attempt the exercise, their form suffers. This happens because it takes longer for the nervous system to recover than the muscles. Intensity How much weight or resistance you use with each set. In this book I have used the form principle to determine the intensity. You will notice a notation such as -2 in the intensity boxes. This means that you are going to choose a weight that you can do the prescribed amount of reps for and stop 2 reps before your form starts to bream. For example, lets say that we are doing dumbbell presses for 8-10 reps. Ive chosen 80 pound dumbbells (because Im a strong SOB). I begin pressing and get 6 reps at this point my form starts to waver, my elbows are buckling and my back is too rounded. So I stop. I only got 6 reps and I was supposed to get 8 10 the weight I chose was too heavy. So next set I grab 65 pound dumbbells and press it 8 times before I feel like I only have 2 good reps left. I have fulfilled my obligation of 8 reps and I had 2 reps room to spare. This is done for safety. It is especially important for beginners not to train to failure by the time most inexperienced guys in the gym reach failure they look like they are having seizures. It is dangerous and counter productive. Reps The amount of times that you perform an exercise. To get a maximum strength response you will generally use 4-8 reps. to create power your reps will be low also usually between 3-6. To build muscle mass you will do 8-12 reps and to build endurance you will perform 12-20 reps. Tempo The pace at which you perform an exercise. You will be given either a FAST, MODERATE or, SLOW tempo. Fast is done as quickly as you can with good form. Moderate means to move at a natural pace. Slow means that you will be moving like you are in molasses. You may also be given a number tempo. For example 212 this means that you will move for 2 seconds, pause for 1 second and, move in the opposite direction for 2 seconds. 212.
www.ThePrimalEdge.com Power movements are typically done fast or XOX and strength movements are done slower.
Sets The completed number of reps prescribed. If you are going to perform 12 reps of lunges and have completed all 12 then you have done 1 set. You will notice that the sets in the programs look like 1-3 this means that in the beginning you may only be able to perform 1 set but, as you get stronger you will aim for more sets up to 3. Each workout should be better than you last.
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The First Bite (beginners program) Use this program if you are completely new to exercise. If you suffer from muscular skeletal pain, chronic illness or, are severely stressed this is an example of a program that you should start with.
Exercise 1. Chi Gung Toe touch in Primal Life Chapter 2. Scoop The Sea in Primal Life Chapter 3. Push Hands in Primal Life Chapter
Rest
Intensity
Reps 10-20
10-20 7 rounds
Sets 1-2
1-2 1-2
Total
Notes: The purpose of this program is to establish a foundation for your renewed health program. It is intended to pump oxygen rich blood to the muscles and organs; this will also contribute to a lowered stress level. Perform your stretching program prior to training for best results. This program is safe to do on a daily basis include 20 mins of walking everyday as well.
Remember, it is essential to begin with this program if your health is less than optimal. In your, case less is more! Resist the temptation to skip this phase for the higher intensity programs you will not get the results you are after and may even make your health worse. The Primal Edge is about balance. Other alternatives to this program for beginners are Yoga, Tai Chi and Chi Gung. These ancient exercise modalities will evoke the same response. Be sure to choose an instructor who is in tune with your specific needs. There are lots of certified teachers out there, but only a few are truly qualified. You owe it to yourself to find a good teacher!
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Rest Circuit
Circuit Circuit Circuit Circuit 10 sec.
Intensity
bodyweight bodyweight bodyweight bodyweight bodyweight
Reps 10-20
10 10 10 ea. 1 10
Tempo
Breathing Pace
Sets 1-3
1-3 1-3 1-3 1-3 1-2
Total
Notes: This program is designed to improve core strength and stability. The Swiss Ball exercises are challenging and will require a ton of concentration you will be teaching your mind and body to work together! Be sure to use a Dura Ball Pro with all of the Swiss Ball exercises available at www.elliotthulse.com Perform this program every other day include 20 mins of walking daily as well. Continue this program for 4-6 weeks before progressing.
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Rest <60s.
<60s. <60s. <60s. <60s. <60s. <30s.
Intensity -2
-2 -2 -2 -2
Bodyweight
Reps 12-18
12-20 10-12 ea. 15 ea. 10-12 8-15 10-12
Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-3
Total
Bodyweight
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Rest <60s.
<60s. <60s. <60s. <30s. 20s. 20s.
Intensity -2
-2 -2 -2
Bodyweight
Reps 12-16
12-15 10-12 10-16 8-12 1 10-16
Tempo 202
202 Moderate 3s. hold Slow / Medium 20:60:20 Medium
Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4
Total
Bodyweight
Bodyweight
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Tue
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Wed
Pro. B Pro. A Pro. B Pro. A Pro. B Pro. A
Thu
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Fri
Pro. A Pro. B Pro. A Pro. B Pro. A Pro. B
Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest
Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
Upon completion of this phase proceed to one of the following advanced programs.
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Rest <60s.
<60s. <60s. <60s. <60s. <60s. <30s.
Intensity -1
-1 -1 -1 -1
Bodyweight
Reps 12-18
12-15 12-15 10 ea. 12-15 8-15 10-12
Tempo Medium
302 202 Medium Medium Slow / Medium 2 Sec hold
Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-3
Total
Bodyweight
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Rest <60s.
<60s. <60s. <60s. <30s. 20s. 20s.
Intensity -1
-1 -1 -1 -1 -1
Bodyweight
Reps 12-16
12-15 12-15 10-12 12-15 12-15 10-12
Tempo 202
202 Moderate Moderate Moderate Moderate Medium
Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4
Total
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Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A
Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest
Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
Alternate 6 weeks of this program with 3-6 weeks of the following Super Strength program for best results yearlong. Be sure to take 1 week off between phases to prevent over training.
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Intensity -1
-1 -1 -1 -1 -1
Reps 4-6
4-6 4-6 6-8 6-8 10-15
Tempo 101
101 101 101 101 Moderate
Sets 4-6
4-6 4-6 4-6 4-6 4-5
Total
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Intensity -1
-1 -1 -1 -1 -1
Reps 6-8
4-6 4-6 4-6 6-8 10-15
Tempo 101
101 101 101 101 Moderate
Sets 4-6
4-6 4-6 4-6 4-6 4-5
Total
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Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A
Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest
Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
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Rest Circuit 1a
Circuit 1b Circuit 1c* Circuit 2a Circuit 2b Circuit 2c* 30s.
Intensity
Sets 2-4
2-4 2-4 2-4
Total
20-40
Bodyweight
10-30 12-15
Bodyweight
* - Active Recovery skipping rope, stair climbers, bike, step ups 1-2 mins.
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Rest Circuit 1a
Circuit 1b Circuit 1c* Circuit 2a Circuit 2b Circuit 2c* 30s.
Intensity
Reps 20-40
20-40 20-40 20 ea.
Tempo 202
201 101 Moderate Moderate Moderate Moderate
Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4
Total
Bodyweight
20-30 20 15-30
Bodyweight
* - Active Recovery - skipping rope, stair climbers, bike, step ups 1-2 mins.
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Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A
Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest
Notes:
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Explode Program A
Exercise 1. Ball Back Toss
2. Power Cleans 3. Single Arm Cable Pulls 4. Explosive Push Ups 5. Double Arm Cable Push 6. Prone Bridge
Intensity -1
-1 -1 -1 -1 Bodyweight
Reps 6-8
4-6 6-8 ea. 6-8 6-8 4-6 ea. arm
Tempo XOX
XOX XOX XOX XOX Moderate
Sets 3-5
3-5 3-5 3-5 3-5 3-5
Total
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Explode Program B
Exercise 1. Alternating Split Jumps w/ Twist
2. Barbell Snatch 3. Squat Push-Press 4. Low Rope Pulls 5. Dead Lifts 6. Lower Russian Twist on Swiss Ball
Intensity -1
-1 -1 -1 -1 Bodyweight
Reps 8-10
4-6 6-8 6-8 ea. 6-8 10-12
Tempo XOX
XOX XOX XOX XOX Fast
Sets 3-5
3-5 3-5 3-5 3-5 3-5
Total
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Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A
Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B
Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio
Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest
Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
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Program A
Exercise Rest Intensity Reps Tempo Sets Total
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Program B
Exercise Rest Intensity Reps Tempo Sets Total
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6 Week Periodization
Mon 1 2 3 4 5 6 Tue Wed Thu Fri Sat Sun
Notes:
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Physical StressPhysical stress is stress imposed on your body by intrinsic (inside you) or extrinsic forces (outside you). In this section we will consider extrinsic stress only.
www.ThePrimalEdge.com Physical stress is good for you when it comes in the from of exercises that are appropriate for you. We need this type of stress to keep our bones sturdy, our muscles strong and solid and our metabolism functioning properly. Your age, fitness level and overall stress levels determine the amount and types of exercises that you should perform. If you are exercising for improved strength, health and vitality it is essential that you base the intensity that you choose accordingly. It is very easy to over do a good thing. Exercise becomes a bad stress when you over exercise or exercise with an already stressed out body. When you over exercise or exercise under stress you put yourself at risk for having: Suppressed Immunity, Fat Gain, Risk of Injury, Sympathetic Overload (explained later) and Chronic Fatigue. If you find that you feel worse during or after exercise or if you know that you have a stressed out system it is recommended that you perform the De-Stressing exercises described later in this chapter.
Chemical StressThere are thousands of chemical reactions happening inside out body that is good for us, this is good chemical stress. An example of a good chemical reaction in our body is when you weight train and in response to the exercise your body releases anabolic hormones such as testosterone, growth hormone, DHEA and meletonin. There are tons of great chemicals in the form of enzymes, proteins and fats in organic foods. The bad for of chemical stress is super obvious and evident. Today we are constantly bombarded with tons of chemical pollutants that our bodies cannot synthesize. Our physiology is just not designed to tolerate this crap. These pollutants come to us in the form of medical drugs, pesticides, herbicides, food additives, preservatives chemical pollutants are in our air and water, and we cant escape them! In fact, if you have a brand new car you know that smell? Well that is a chemical pollutant and it is making you sick, just pay attention! Many of our health problems and lack of vitality today is linked to this bombardment of toxic chemicals.
Electromagnetic Stress (EMG)There is electro magnetism coming from the sun this is good stress. It helps us stay strong and vital, and regulates our biological rhythms. I dont need to go into the amazing benefits of the suns power; its just safe to say that it is a good
www.ThePrimalEdge.com stress. And to all of you sun haters out there, understand that youve got to get some sun it is essential. The trick is not to get burned, dont sun bathe. Also, if you are eating the right types of fats in your diet and avoiding processed foods, your body will be 100 times more skin cancer resistant. Electromagnetic stress becomes a burden when it comes in the form of unnatural radiation. Examples of this type of EMG are over exposure to X-Rays - most people know this, but you must also recognize low levels of radiation that are being emitted by your television, cell phone and computer. Overexposure to these types of EMG can lead to a ton of health problems including some types of cancer.
Mental StressYou are as you think. This is one of my favorite topics and is covered in greater detail in The Primal Mind section of this book. You can literally change you life with the proper mental stress. Using your mind to set and achieve goals and, overcome obstacles is good stress. This type of good mental stress is essential if we are to grow into well-adjusted individuals. Mental stimulation has also been linked with the prevention of many neurological diseases. Use it or lose it! Thinking can also destroy your life and all of your efforts to reach your true potential. Focusing of negative things will not only cause severe mental stress but will also bring into your life all of those negative things that you are worrying about. Whatever you focus on will manifest itself in your life or your outer world is a mirror reflection of your inner world. Taking on more responsibility than you can handle, money issues, relationships, verbal abuse from others and religious conditioning can all create mental stress.
Nutritional Stress
This is the type of stress that is imposed on your digestive system when you eat food. Granted that you are eating right for your metabolic type (chapter 2) and your food is free of toxins is good stress. Problems with nutritional stress occur when you over-eat, under-eat, eat the wrong balance of foods for your metabolic type or eat foods that are high in herbicides, pesticides and fungicides. Also avoid non-foods or processed foods. Read the Primal Nutrition chapter for more info.
www.ThePrimalEdge.com The list youve just read is quite short, but contains most of the possible stresses that you will face throughout your life. It is essential that we recognize these stresses and keep them under control.
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Sympathetic Nervous Branch Sy SNS Fight or Flight Catabolic or tissue destructive Suppression of Growth & Repair Hormones Adrenaline & Cortisol Production Inhibits Digestion Increase Heart Rate & Sweating Over stimulation Results in Chronic Fatigue, Premature Aging, Disease &
Parasympathetic Nervous Branch - PNS Rest & Digest Anabolic or tissue building & repair Releases Sex and Growth Hormones Testosterone, DHEA, Growth Hormone Improved Digestion and Assimilation of Nutrients Decreased Blood Pressure Stimulation Results in an unleashing of The Primal Edge!!!
www.ThePrimalEdge.com As you can see both sides have their benefits the SNS stimulates adrenaline and cortisol. Both of these hormones are essential for getting you up and going in the morning and giving you energy in a stressful situation (think about being chased by an angry baboon!) The PNS releases anabolic and sex hormones such as testosterone and growth hormone your bodys own natural source of steroids! The problem is that most people have a severe imbalance between theses two branches. It is this imbalance that makes us ill, tired, fat and old! The great thing is that in a few minutes I will show you how you can fix this imbalance quickly. So if you havent figured it out yet many of us are Sympathetically Overloaded this means that our SNS is over stimulated and in turn we are in a constant state of fight or flight. When in this type of predicament, you can rest assured that all of the anabolic hormones that are associated with the PNS are suppressed This leads to: Decreased Strength & Vitality Poor Concentration Chronic Fatigue Foggy Headedness Decreased Sex Drive Night Sweats Orgasm / Genital Inhibition Waking Un-Rest Anxiety Jittery Fungal Infection Constipation Digestive Disorders Rashes & Skin Problems Decreased Immunity Increased Risk For Injury Poor Sleeping Patterns Wake Up With Cold Sweats An Overall Loss In You Capacity To Realize Your True Potential & Unleash The Primal Edge!!
Does any of this sound familiar to you? If you are experiencing 2 or more of the symptoms described above you suffer from an imbalance and need to read this chapter VERY carefully! You can take all of the supplements, eat healthy organic diet, exercise regularly and still be getting nowhere. This is due to a fundamental issue that has not
www.ThePrimalEdge.com been addressed balancing your nervous system. If your nervous system is dysfunctional so is everything else! So, How Did I Get Like This? The simple answer is poor lifestyle and nutrition choices you eat shitty food, dont drink enough water, your wife pisses you off, your boss is a jerk, you dont get to sleep on time and dont get enough sleep, you abuse alcohol and caffeine Do you want me to go on? Like it or not - Youve dug this hole Excessive Stress Hormones Are Secreted Because Of: Financial Stress Poor Food Quality Overeating Eating Wrong For Your Metabolic Type Relationship Problems Sex Problems A Toxic Environment Dirty Air Chlorinated Water Poor Sleeping Patterns Negative Thoughts, Words and Deeds Improper Exercise Application
So, What Can I Do? 1. What Is Stressing Your Out? If you figure this out you half way there. Most of your primary stresses will probably come from Security (survival, financial) Sustenance, or Sex. 2. Do Something About It I can hear you Elliott, dont you think I would have already done something about this crazy wife and credit card bills? NO, you havent done anything because you have not set it as a goal and you have not made a plan for its accomplishment. Otherwise it would no longer be a stressor. Remember, Same Old = Same Old it is not until YOU decide to take decisive action to rid yourself of the primary stressors in your life that they will go away. It is no one elses responsibility!
www.ThePrimalEdge.com And you MUST do this! I really dont want to hear any of the tired old excuses that people use in order to continue living their sick, sad, dysfunctional lives. Drastic results call for drastic measures just do it! 3. Eat Right Make sure that you are adequately prepared to deal with stress by filling your body with nutritious foods. Drink plenty of water. Eat more fats and proteins during stressful times. Take a Cod Liver Oil Supplement. Avoid toxic foods and processed foods. Eat right for your metabolic type. If I sound like a broken record it is because I cannot over emphasize the importance of fueling your system properly. It is when you are most stressed out that you need the most nutritious foods it is also the time when junk food seems most appealing, be mindful! 4. Exercise, Properly! Over exercising, particularly aerobic exercises can cause more damage than good. In fact, over-aerobicizing can lead to an increase in catabolic hormones (remember the SNS) such as Cortisol and Glucocordicoids. Make sure that you include sufficient anaerobic exercises into your program. This would include weight training (less than 60 minutes at a time) and The Primal Breath exercises found later I this chapter. In fact, if you are feeling really stressed out The Primal Breath exercises will reduce you stress levels and rebalance your nervous system! 5. Sleep Covered later in this chapter. 6. Think Right The power of your thoughts shape your life. You literally are what you think. Regular mind exercises like meditation help you to see through the clouds of your life. Also there are many mind power techniques that you can use to keep your mind focused on the things that you want, and off of the things that you dont want. Using daily affirmations is a powerful tool its like purposely planting flowers in the garden of your mind. And remember, if you dont plant flowers your garden will fill up with weeds by default!
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Toxicity
There is no doubt that today we are living in an extremely toxic world. Our air is toxic, our water is toxic and our food is toxic. This all adds up to us - toxic people! One of the reasons we lack vitality is because our body is so busy reducing the toxic load that we encounter as a result of pollution and our toxic habits. So what does this all mean for you? It is estimated that someone eating an average diet and drinking unfiltered tap water is likely to be exposed to at least 200 different synthetic chemicals every day! This is a hell of a big job for the liver to take care of. Not only does your poor liver have to detoxify you from all of the things that you have no control over, but it has to pick up some extra work because of your toxic habits (junk food, alcohol, smoking, drugs) not to mention all of the medical drugs that we are taking! Most of which are unnecessary. So what happens to all of this garbage if the liver cant handle it all? Glad you asked because this is this situation that we are in. Your liver can only handle so much detoxifying. Once he reaches his threshold he starts to pass of the burden off to the others. Excessive toxins end up in your blood stream leading to all types of fun things like: Autointoxication Autoimmune Disorders Rashes and Skin Problems (Acne) Joint Problems Chronic Fatigue Bad Breath And best of all
If your liver gets backed up with all of the paperwork he just puts it away for later IN YOUR FAT CELLS. Thats right if your liver has too much work to do, he will put the excess in your fat cells for later. The great thing is that once your fat cells are housing this stuff your body will do anything it can to prevent this fat from mobilizing!
www.ThePrimalEdge.com If you were to try and lose fat, these toxins would re-enter the blood stream and could cause some serious damage to your organs. So your genius body will make it really hard for you to lose that fat its for your own good! So, this all sounds really sucky huh. but there is something that you can do about it! Avoid Toxic BehaviorsTaa Daa! 1. Eat Organic Foods they are free of toxic pesticides, herbicides and fungicides. 2. Avoid Tap Water- Someone once told me that tap water is the most dangerous food on earth! It is loaded with all types of great stuff like chlorine, waste products, pharmaceuticals (thats right grannys fungus pills), heavy metals and so much more! 3. Check Your Home Your home can be the most toxic place in your universe. If you use toxic cleaning materials (chlorine, etc.), has a new carpet, a swimming pool / whirlpool, or an attached garage with a door leading directly into your home you may have a toxic home! 4. Drink Lots Of Healthy Water (discussed in a previous chapter) The Best Solution To Pollution Is Dilution. 5. Remove Yourself Immediately From Toxic Environments Bars where people smoke (not in New York), Traffic Jams (just get on your Jetsons shuttle and fly away!) Construction Sites, Newly Painted Rooms, Garages, even New Car Smell is toxic!
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Your Body Works Perfectly, Youve Just Got To Learn How To Use It!
Elliott, I have been going to bed after 12am for 7 years now I cant change, its just the way I am. First of all, that is bullshit. It is not the way that you are you have just trained yourself into Comfortable Dysfunction. Comfortable Dysfunction is a problem that the majority of our population suffers from. If you only remembered what your body felt like at 19 years old you would realize that your life is not all that it could be. Anyway, this is what you need to do to re-establish your natural circadian rhythm: 1. Avoid Stimulants Especially after 2pm. Most of us are dead tired at around 4 pm. This is a natural reaction from being totally devitalized and having a dysfunctional sleeping pattern. Having a cup of java at 4pm to get your edge back is a recipe for long-term disaster. If you are addicted (then toughen up) create a plan to slowly reduce the amount of caffeine that you consume. You must do this, take action now or you will be paying for a long time! Search the term adrenal fatigue. 2. Get Your Head on the Pillow By 10:30pm Close your eyes and count the sheep. Dont think about getting to bed at 10:30, you should be down for the count by then. 3. Turn The Lights Down Low (A Bob Marley song for those of you who love reggae) At least 2 hours before hitting the sack make sure that you dim the lights in your house, turn the TV off, get off of the computer and, even light a few candles it will get you in the mood! 4. Keep Light Off Of Your Skin Make sure the room you sleep in is completely dark. Light touching your skin activates stress hormones. 5. Follow All of the Nutritional Guidelines in the Previous Chapter Especially drinking enough water and eating right for your metabolic type. 6. Exercise Try to train in the morning, when the activating hormones are highest. Otherwise you can risk disrupting the cycle. Also, if you are stressed out follow the exercise program in the Primal Breath section of this chapter.
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www.ThePrimalEdge.com Anyway, like the weak and sick crops created from the devitalized soils we too are prime targets for pests, parasites and disease most of us are made from weak, malnourished seeds and soil. If this is too hard to swallow or if I am hitting a sore spot for some of you, accept my apologies it is not my intention to hurt your feelings but to shed some light on an under appreciated topic. Let me give you one more example of how this holds true. Dr. Francis M Pottenger has done several studies to determine the effects of nutrition on the health of various organisms. His most popular study included extensive research on 3-4 generations of cats. Dr. Pottenger began with a single generation of healthy cats. He split the group in to two. Group #1 he fed the natural diet of unprocessed (raw) milk and raw meat. Group #2 he fed processed milk (got milk?) and that cereal garbage that most people give to their animals. In the first generation of this study, Dr. Price noted the decreased immunity and susceptibly to sickness of Group #2. Also, group #1 displayed a much more vibrant and vital attitude they were even friendlier towards each other. In the following generation of cats, Dr. Price noticed a dramatic increase in birth defects and disease in the cats of group #2. Now here is the real interesting part, by the third generation of feeding the cats processed, devitalized foods the cats in-group #2 were becoming sterile! The cats were having a hard time making babies. Sound familiar? We are having a serious issue with infertility today just look at all of the fertility clinics popping up. If you are not having a hard time having children, I am sure you know someone who is! Oh! And guess what? We are ALSO in our 3rd generation of people eating an abundance of processed, packaged, devitalized garbage!!! It is just too creepy. So anyway, Dr. Pottengers clinical observations (he was a physician as well) suggested that similar results occur in humans. Read Pottengers Cats, available at www.price-pottenger.org. OK, I hear you Elliott I thought this section was about sex, you know my Primal Urge. Why the hell are you telling me about plants and cats?!
www.ThePrimalEdge.com Well, here is how this all relates to you and your sex drive. First of all, as we stated earlier nature demands perfection. Dont argue with me the signs are obvious. Just look at the crops and cats we are no exception! Lets look at the acute and most immediate causes for your lack of sex drive: Nature wants you to make more of yourself (survival of the species) but, if Nature perceives that you cannot even take care of yourself she sure as hell isnt going to give you the go-ahead to procreate. You cant even feed yourself properly, you are tired and stressed out - NO WAY am I going to activate the mechanisms for you to procreate. Says Momma Nature. And down goes your sex drive! Why have sex when you are only going to create weak, sick organisms that you cannot even care for? -This is Natures rationale, she seeks perfection! Sure, we still have sex anyway all you need to do is take a little blue pill or rub some cream on Mr. Pecker and youre primed and ready to go! But the side effects are obvious we are creating a weaker race of humans. It is VERY common for our children (if you can even have any) to be born deformed. I dont mean the obviously crippled - deformed (although we see that too), I mean the kind that we see everyday. Remember, prior to the 1930s Dr. Weston A Price (a dentist, discussed in chapter 2) did not see very many children who needed braces. What he called facial deformities only took hold of American children when we began the use of so many processed and devitalized foods. Think about it your mouth, it is meant for eating. If anything goes wrong with the mechanisms that are associated with our ability to eat we are in trouble. We cannot survive if we dont eat. Now, look at our children without braces (a modern innovation) they could possibly have complications with mastication and ultimately, the digestion and assimilation of nutrition! This is the same generation that is now having problems having babies. Mother Nature seeks perfection and tries to get rid of weak organisms. So to establish perfection Mother Nature employed the following list of priorities that must be met in order for an organism to be deemed strong enough to procreate:
www.ThePrimalEdge.com 3 Primal Priorities (Sex Sucks If These Arent Met): #1. De-Stress First in order of de-stressing your physiology for improved sex drive, is that your most primal needs must be met! Safety, Security and Sustenance must all be established. If your body-mind is busy worrying about your safety, your security and sustenance there is not enough energy left over for increasing your sex drive. Also, Nature knows that if you are in danger (fight or flight), insecure, and cannot sustain yourself then you should not procreate. So, Elliott whats the big deal I have food and shelter, Im safe and secure, why does my sex drive still suck? Are You Really? Well, lets take a look at how safe, secure and sustained you truly are. Although you have food (notice the quotes) and shelter, do you really feel safe and secure? If you have been paying attention to the television (you know that black box that educates 90% of Americans) then you are NOT safe, secure and you CAN NOT sustain yourself. First of all, you cant even afford the Jaguar / BMW that you MUST have in order to be considered socially acceptable because of this you have no Primal Association You dont belong, you are not secure! Is your security system working it better be, because there is a guy wearing a black winter cap looking through your window right now. Also, dont you know that the Terror Alert is ORANGE! This means that some crazy religious martyr may drive a truck full of explosives into your living room! YOU ARE NOT SAFE. (obviously I am being sarcastic). And forget about sustenance ask yourself if the last meal you ate was really food. If you read chapter 2 you know that 90% of the food consumed in the US is processed. It is not food! You are malnourished. I know that I am ranting, but I want you to know that this is just the tip of the iceberg Understand that unless you are feeling safe, secure and are providing your body with true sustenance, you will have a sucky sex drive.
So What Can I Do To De-Stress for sex? Since my personal calling is to help people fulfill their potential and not scare you to death let me give you some pointers on lower your stress levels and improve your sex drive (also covered a few sections ago)
www.ThePrimalEdge.com 1. Meditate, Pray (practice your religion or find a new one if you dont like yours), Find Quite-Time to Reflect. 2. Eat Right & Drink Right. (Chapter 2) 3. Train Hard & Rest Hard (chapter 5) 4. Live A Life of Passion (chapter 4) Sure, this is my short answer but youve heard it all before! #2. Nervous & Tissue Repair #1 De-Stressing is in your control. You decide how to go about that. Once youve set the wheels in motion, be it good or bad it is out of your control. Nervous and tissue repair only take course when you are de-stressed its second on the list of priorities. So, if you are having a hard time losing weight & building muscles, with focus and concentration or, if you have low immunity these are all a result of the first priority not being met. And finally #3. Finally Sex & Procreation It is only when you have fulfilled the requirements of priority #1 and you have a healthy and fully functional musculoskeletal and nervous system (#2) that you will have a super charged sex drive!
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Watch a baby breathe what do you notice? Their chest never moves, he breathes with his belly. Only his belly moves up and down with each breath. Like a pump. Watch an old man breathe, or even better, a dying man what do you notice? His belly doesnt move, hes breathing with his neck! Watch as he struggles with each shallow breath. Youll wonder if he is even getting any oxygen. Now, you breathe take a deep breath. Go ahead, do it. I will bet that 90% of you just took a big chest breath half way between the belly (baby) and the neck (dying man). So, good news youre half way there. Half way dead. Babies, who are new to this world and unconditioned, know how to breathe properly. You have forgotten. And this forgetfulness will land you in deep shit. You are designed to take deep, nourishing breaths that expand the belly and pump you full of the most critical, life-giving nutrient oxygen.
www.ThePrimalEdge.com Or when you are watching the news, the end of an exciting game or a scary movie watch your breath. It stops or gets shallow just pay attention next time!
I was even told once, by a very respected practitioner in the field of natural health that 75% of all illness can be traced back to improper breathing technique! The amazing thing is this is all under your control. You decide how you breathe and therefore control your nervous system!!! This is incredible! By simply learning to breathe and practicing it daily you can literally reverse all of the damage done you having an imbalanced Autonomic Nervous System (refer to the section on stress).
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So how do I do it? What a great question! I am going to teach you a simple exercise that you can perform daily to improve your breathing skills. If you found that you are a chest breather this exercise is essential. If you know how to belly breathe, this exercise will re-balance your nervous system, give you more energy, reduce your stress, and act as a reminder to breathe properly on an ongoing basis. This is also a great exercise to perform periodically throughout the day, especially when you find yourself in a stressful situation. Its so simple that even cartoon characters use this exercise remembers when Elmer Fudd would get pissed off at Bugs? He got all red! But, because he knew this exercise he would stop, breathe, count to ten and, slowly you could watch as the red slowly made its way down his body until he was normal again. Im going to teach you Elmers Secret:
www.ThePrimalEdge.com NOTE: This may be very difficult for you to do dont become frustrated, just relax and try again. 5. When you exhale, put a little more pressure on your belly with your hands as if you were squeezing the air out of a balloon. 6. Inhale again and imagine that your belly is a balloon and you are filling it up with air exhale and empty the balloon once again. 7. Repeat for a minimum of 10 reps but do as many as you feel fit. Once you have mastered this exercise you can use the same technique to perform the following Energy Building exercises. These are extremely powerful exercises that combine proper breathing with movement. By practicing these Energy Building exercises you will be further engraining your new found skill of breathing as well as increasing your energy or lifeforce, improving your mental acuity, decreasing stress, balancing your nervous system and best of all boosting your sex drive just try them and see!
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1. Stand with your feet shoulder width apart, and your arms out to the sides. Eyes closed visualize that you are waist deep in water (what color is your water?) 2. Begin to inhale as you bow forward as if you are scooping up the water that you are standing in. 3. Still inhaling (sloowwllly) and bowing for your water. 4. Continue to inhale as you carry the water up towards your face. 5. Continue to inhale as you lean back and prepare to splash the water onto your face. 6. Exhale as you splash the water onto your face. Feel the water as it falls onto your face and trickles down your body towards the pool. 7. Continue to exhale as you follow the water down towards to pool. 8. Begin to inhale as you reach down for more water and repeat the movement. 9. Repeat 10-100 times slowly and mindfully.
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Push Hands
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1. Stand with your feet shoulder width apart, and your arms raised straight out in from of you. 2. Inhale as you bring your hands back in towards your chest. 3. Exhale and push your hands out to the side imagine that you are pushing your energy out from the core of your body with your arms and hands. 4. Inhale as you bring your hands back in towards your chest and push to the opposite side and back to the front. 5. Continue for 7-10 rounds.
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www.ThePrimalEdge.com Some of the most common expressions of a brain that is poorly built or not fueled properly are: Attention Deficit Disorder (ADD) Decreased Cognitive Capacity Hyperactivity Depression Chronic Fatigue Lack of Mental Clarity Vision Problems Mood Swings Irritability Borderline Personality Altered Emotional States Mild or Severe Mental Retardation NOTE This is a very short list! (I can go on for days)
Reaching you full potential means that your Mind must be right. Above and beyond all of the techniques that I will teach you in the following pages, this holds true Structure equal Function. The brain must be of sound structure if order for it to function up to its full capacity. How Do I Build A Powerful Brain? For starters, all that you have read in the previous chapters with regard to nutrition, lifestyle and exercise will dramatically improve the structure and power of your brain. Here are just a few bonuses. 1. Use A Quality Cod Liver Oil Supplement I cannot begin to tell you how important it is to begin using Cod Liver Oil. If there was ever such thing as a Super Food, this is it. Among the hundreds of benefits of using CLO are: Helps fight and prevent heart disease, cancer, depression, Alzheimer's, arthritis, diabetes, ulcers, hyperactivity and many other mental diseases. Increases your energy level and ability to concentration. CLO is extremely high in Omega-3 containing the essential fatty acids DHA and EPA Great for the brain. 2. Eat Organic Foods- Organic foods are free of toxic pesticides; herbicides and fungicides that may reduce cognitive skills and create altered emotional states. Avoiding toxic foods will allow the brain to grow and develop to its full potential. 3. Chew the Fat Your brain is made of fats. Be sure to include adequate amounts of saturated and unsaturated fats in your diet. Our ancestors made a point of including many sources of animal fats in the diets of pregnant women and growing children. Pregnant women in China ate up to 10 whole eggs per day!
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Mental Mastery
The 7 Primal Keys to Mental Mastery 1. The Law Of ControlThis law states that you feel good about yourself only to the degree to which you feel you are in control of your own life. This means that if you feel that you are being controlled by your race, sex, spouse, age, your boss, your ill health or any other external force that you will be unhappy. The wonderful thing about this law is that most of what you have no control over really doesnt matter. You will always have control over the one thing that of the most importance your thoughts. In every case, control over your life begins with control of your thoughts. How you think about any situation determines how you will feel and how you feel determines how you will act or react. Its up to you, to take control of your thinking. No one can make you think anything and what you think determines everything. In Victor Frankels book Mans Search For Meaning; he describes how he found peace in a concentration camp in Nazi Germany! This amazing man was literally chest high in waste and handed a bowl of hot water with a fish head in it for his meal. It was while staring at this beautiful fish carcass floating in water that Mr. Frankel felt the greatest joy of his life. Is Victor Frankel a psycho or is he a man who knew how to control the only thing that his adversaries could not corrupt? I think the answer is clear, Victor Frakel is a genius that lived the remained of his life in complete bliss. Regardless of his external circumstances. "Everything can be taken from a man but ...the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way." Victor Frankel
www.ThePrimalEdge.com 2. The Law Of Cause & Effect AKA The Law of Sewing & Reaping, weve all heard the old saying You reap what you sew. This law, time tested, law states that everything happens for a reason. There are specific causes for successes and specific causes for failures. There are specific causes for happiness, healthfulness and beauty. There are also specific causes for sadness, sickness and ugliness. If there is an effect in your life that you are not content with then all you have to do is trace it back to the specific causes that create them and change it. Does this sound too simple? Thats because it is! Same old equals more of the same old. It amazes me how many people what things to get better, but they are not willing to get better themselves. This is so simple that I almost feel silly telling you about it. Look, if every time I get drunk I fight with my wife but, I sincerely wish and dream that we could get along better what must I do? A) Go to marriage counseling. B) Buy here flowers everyday. C) Stop drinking. I refuse to give you the answer to this one if you cant figure it out, and then ask your bartender. Instead of getting angry about your circumstances, pay attention to what may be causing them and do something about them! There is a wonderful Scottish saying It is better to light one wee candle than to curse the darkness. You get what you give you reap what you sew you put in the causes, and your life will reflect the effects. The most important application of this law is that: Thoughts are causes and conditions are effects. By accepting this law, you can take full control of your thoughts and change your feelings, behaviors and life results.
3. The Law Of Belief Henry Ford once said, If you believe that you can do a thing, of if you believe that you cant, in either case, you are right. It is the quality of your beliefs that determines what God will give you. What you believe, with conviction, becomes your reality Its the law!
www.ThePrimalEdge.com And what do you believe? Albert Einstein said, The most important decision that a man makes is whether he believes that the world he lives in is a good world of a bad world. People with an optimistic view on life tend to be the successful ones. Now you may say Elliott of course they are optimistic, they are successful! Well, in a way you are right. Like begets like. If you are already happy because you are successful, you will attract more success because you are happy right. What if you are happy / optimistic and this leads to your success? Ask you read, Im conducting an experiment to see if I can trick this law. Right now I am swimming in debt. Ive got over $70,000 in college loans, about $30,000 in credit card debt and a mortgage. I am not what you would call financially successful But, I BELIVE that people will buy my book, I BELIVE that people will learn and grow from this information and I BELIVE that they will attend my seminars, group coaching sessions and hire me as a consultant. I also BELIVE that this will give me the financial opportunity to overcome my debt. I am not worried that I am going to go broke and be unable to feed my family, I actually BELIVE that I am going to be quite wealthy! From the looks of it now, youd say Im crazy but lets see. Or, you might say Elliott, of course you are successful, look at this book you have written and all of the people you have helped. To that I say, Thank You. Your belief in me is adding power to my goals but it was MY BELIEF first, that got you to think the way that you do about me. WARNING This law works in both directions. Remember, if you believe that you cant do something you are going to create that reality as well! Look at all of your self-limiting beliefs. I am not good at math. Women / Men just arent attracted to me. I am too young. I am too old. My daddy was an alcoholic so I must be one too. My mother is a diabetic, so I will be one also its in my genes. I will always be fat its in my genes. I cant handle all of this stress! Identify these mental toxins or stinkin thinkin and destroy them immediately. Replace them with I can and I will. If you think I sound crazy or that this is just silly, then thats fine too. Just ask yourselfHow am I going to make my life better? If you come up with a better idea than mine let me know. I am a perpetual student and always love to try new / better things!
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4. The Law Of Attraction I love this law I remind myself and my clients of it everyday! You are a living magnet. You invariably attract into your life people, circumstances, ideas and recourses that are in harmony with your dominant thoughts. - Brian Tracy Because of the magnetic power of your thoughts, whatever you think about or visualize becomes your reality. Its amazing how often youll notice this law working in your life if you just pay attention. How many times have you thought of a friend and a few minutes later the phone rings and it is he or she on the other line? This is a simple example but look at how it has shaped your life. Your friends, family, job, career, your problems, your opportunities they are all attracted into your life based on your thoughts. You tend to meet the people and become involved with the situations that are vibrating in harmony with your dominant thoughts and emotions at the time. Happy people tend to attract other happy people; dull people tend to attract other dull people. People of the same interests tend to find one another. Where you are today is a result of the magnetic vibrations that youve emitted up until now. The amazing thing is, if you are not happy with your current situation you can simply change your vibration and get new results. I am a dreamer. I used to worry about, how can I possibly make my dreams a reality? But Ive learned the trick! The secrets to making all of my dreams a reality. Its the law of attraction. The mechanics of how to make a dream a reality doesnt matter. All that matters is that you visualize, emotionalize and keep your dream at the forefront of your thoughts. Everything else will fall into place! Its that simple its magic! The people, circumstances and resources that you need to accomplish your goal will appear right before your eyes, just at the right time that you need them. Be patient, when the student is ready the master WILL appear.
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5. The Law Of Correspondence One of my favorite Gurus is an Indian Mystic by the name of OSHO. If there was ever a Spiritual Rebel it was OSHO. In one very short statement OSHO sums up the law of Correspondence, he says, You must BE before you can DO. All this really means is that your outer world is a mirror reflection of your inner world no matter what you say. Someone who is paying attention can tell if you are a phony right away, based on what you BE. Not necessarily what you say or DO.
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2. Affirmation Affirmations are so powerful that a popular author has even claimed that you can heal your physical body with the use of this extraordinary tool. She teaches that each physical ailment has a corresponding psychological cause and by reprogramming your mind with affirmations you can reverse your sicknesses. Your affirmations should be positive, present tense and personal for example: One of my clients decided that she was going to quit smoking. I told her to write
www.ThePrimalEdge.com down an affirmation that describes this goal. The next day she showed me her notebook and it read, I will quit smoking. I explained to her that this is not an affirmation, it is a goal. A positive, present tense and personal affirmation would read more like this, I am so excited that I am completely smoke-free. When you write your affirmations in this way, your subconscious mind will accept it as a reality. Slowly you will notice that all of your thoughts and behaviors will become consistent with this new reality. One of the best affirmations is simply, I like myself Try it you may feel silly at first. Psychologists call this cognitive dissonance. This occurs when a new idea clashes with an old idea. It means that you are growing. It sounds crazy but you will destroy your selfish ego by repeating I like myself. Look in the mirror and do it toughen up! Remember, you will not change overnight you must be consistent in your approach and before you know it you will begin to have and do all that your heart desires. 3. Verbalization Listen to yourself. Are your conversations glittering with your hopes and dreams? Do you speak to others as if your goals are already accomplished? If you do then every thing you want is as good as done! If on the other hand you speak passively about yourself and your goals then you will be in store for a rude awakening. You will never achieve your goals ever. You must speak with positive conviction. Right now I live in a condo in the O.K part of St. Petersburg Florida. I pay my bills on time and have a little left over to go out for dinner once a week with my wife. As far as money goes, its all Ive got for now. I am going to move to the Old Northeast section of St. Pete in a few short years. This is the really nice part of town, with pretty houses and friendly people. I talk to my clients and friends about what my house in Old Northeast will look like as if I have the money for it waiting in the bank! They all know how much I make, but because I speak in such a way they are always telling me when there is an open house so that I can visit the neighborhood! In my mind (and theirs) I already live there and my language affirms it. On the other hand I have friends who say, Wouldnt be nice to have such and such. WOULDNT IT BE NICE?! That sounds like a losers statement to me how about, I cant wait until I have There is nothing wrong with faking it until you make it. Talk about your goals as if they are already a reality.
www.ThePrimalEdge.com 4. Acting The Part If it walks, like a duck, talks like a duck and act likes a duck it must be a duck! The same works for you. If you walk, talk and act like the person that you wish to become you will inevitably become this person. Again, fake it until you make it. An interesting fact is that you can control your feelings with your actions. Just smile and see what happens. If you behave positively and enthusiastically you will soon feel positive and enthusiastic. And if you continue with this behavior, people will accept you and respond to you as if you really were the person you see yourself being. Another way to do this is by modeling the behaviors of someone who you would like to be more like. If you want to be an executive, then study the habits and behaviors of an executive that you admire. Then do exactly what he does until you are in his position. This may sound nuts, but it works. Ive done this for years without even knowing it and I assure you that I was one of my best habits for creating the life that I want. 5. Feeding Your Mind Feeding your mind with images and words that are consistent with what you would like to accomplish will ensure that you reach your goals faster. The more you read books, listen to audios, watch videos, attend seminars in the area of your life that you would like to improve the more inner understanding you will have about the subject. If you want to look and feel your best, you will subscribe to magazines, attend workshops and read books that will teach you what you need in order to get what you want. 6. Associate With The Right Tribe You cant fly with eagles if youre busy scratching with the turkeys. The people you identify with your friends, co-workers, family and, neighbors all have an impact on your attitudes, behaviors and opinions. You must be very careful only to hang around people that can improve your life, and distance yourself from those who have a negative impact on your life. There is now influence more powerful than the people you surround yourself with, select them with care.
www.ThePrimalEdge.com 7. Show Em How The act of teaching others is one of the most powerful ways to improve your own skills in the subject that you are teaching. You become what you teach, you teach what you are. When you engage in the activity of teaching, you understand and internalize the material better yourself. When I was leaning how to change my thoughts and behavior so that they were more consistent with the things I wanted in my life, I found myself teaching many of these newfound techniques to anyone who was willing to listen. I am confident that this activity has not only allowed me to memorize these techniques but literally make them a part of whom I am.
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Primal Resources
Although I have learned the information in this manual from hundreds of teachers, courses, books and audio programs here is a list of some of my favorites. These are the resources that I feel will help you the most on your journey. NUTRITION: www.westonaprice.org www.price-pottenger.org www.eatwild.com www.mercola.com www.glutenfree.com www.realmilk.com www.celtic-seasalt.com www.organicconsumers.org www.uswellnessmeats.com www.vitalchoice.com www.tropicaltraditions.com www.theecologist.com Weston Price Foundation Price Pottenger Foundation Organic Farms Wellness Gluten Free Resources Raw Milk Celtic Sea Salt Organic Consumers Association Grass Fed Beef Sea Food Coconut Oil Environment & Food Supply
Nourishing Traditions by Sally Fallon The Makers Diet by Jordan Rubin Crazy Makers by Carol Simontacchi Empty Harvest by Bernard Jensen The Metabolic Typing Diet by William Wolcott The Cholesterol Myths by Uffe Ravenskov How to Eat, Move and Be Healthy by Paul Chek Your Bodys Many Cries For Water by Dr. F Batmanghelidj LIFESTYLE / WELLNESS: www.mercola.com Natural Health & Wellness Newsletter
The Fungus Link by. Doug Kaufman Achieve Maximum Health by. David Weber NLP: The New Technology of Achievement by Andreas & Faulkner Maximum Achievement by Brian Tracy Spontaneous Fulfillment of Desire by Deepak Chopra How to Eat, Move and Be Healthy by Paul Chek
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EXERCISE: www.chekinstitute.com www.charlespoliquin.net www.t-nation.com Exercise Education / Practitioners Strength Training & Fitness Weight Training Resource
How to Eat, Move and Be Healthy by Paul Chek Movement That Matters by Paul Chek Posture Power by. Periodization Training For Sports by Tudor Bompa Serious Strength Training by Tudor Bompa