PRYMAL

The best and only way to beat procrastination is to stop thinking and doing. When we’re in our head, we’re dead. The more we think, the less we do.

Go. Go. Go. The second you start talking myself out of going to the gym, grab your keys and get into your car. As soon as I sense myself getting distracted from writing this post, I glued my ass to the desk chair. The next time you want to travel and go somewhere, just buy the damn ticket.

What have you been avoiding? Comment bloe what you can do this week that you've been putting off.

While counting macros works extremely well, details make my head hurt. In the big picture, daily movement and smarter food choices is far better than counting out almonds and weighing chicken, and yet so many think that’s the only way to do it.

What exactly does “smarter food choices” mean? Common sense would say we should probably eat as close to nature as possible. Whole foods. A balance and variety of vegetables, fruit, seeds, nuts, and protein. Not necessarily “paleo” but rather eating like an adult human being.

It doesn’t make sense how overcomplicated we make it out to be, majoring in the minors. The world is fat because we eat garbage food and barely move. And then we become impatient and give up when we forget that the body is extremely hard to change. Not because of (insert every excuse) here. Period.

The best and only way to beat procrastination is to stop thinking and doing. When we’re in our head, we’re dead. The more we think, the less we do.

Go. Go. Go. The second you start talking myself out of going to the gym, grab your keys and get into your car. As soon as I sense myself getting distracted from writing this post, I glued my ass to the desk chair. The next time you want to travel and go somewhere, just buy the damn ticket.

What have you been avoiding? Comment bloe what you can do this week that you've been putting off.

Movement of the Day. 🦍

Movement of the Day.

Give it a go and let us know what you think. 🦍

When I went to Disney World many years ago (one of my favorite places still to this day), I remember waiting in line for the Tower of Terror, which seemed like an eternity in the 110 degree Florida heat. Anytime you are stuck in line, you begin to notice things to keep yourself entertained. At one point, I watched the staff members walk in and out of a backdoor. Sometimes the door would open up wide enough to peak in, and through the hallway you could see the staff in plain street clothes, boxes littered about, and props piled up on top of each other. It was much dirtier and much more cluttered than the manicured “set” the customers were walking though. We experienced perfection—strategically placed props, dry cleaned uniforms, functioning animatronics—exactly the way Disney wanted us to. But it’s a startling contrast from what’s going on behind closed doors.

And when I actually thought about it, I realized that is the case for 99% of life. We’re only shown the highlight reel, the finished project, and never the dirty hallway and broken pieces. So it makes sense why we believe perfection is the only way; it’s all we’ve been shown. You don’t see Beyoncé’s dress rehearsals; you see her completely crushing it in front of 50,000 screaming fans. You don’t see the mundane workouts I barely make it through after a full day of clients; you see the ones I light up in because the camera is on and I know people will be watching.

Perfection is poison. I see it everywhere. With travel, very often people will try to plan the perfect day to leave, when all of their affairs are in order and when they aren’t so busy, but that day never comes. With potential clients, the excuse of being busy or waiting until one can afford it is common, as they continue to decline and get worse, compounding bad habits, and piling on more weight.

Seeking perfection is a way to avoid the work and be off the hook. If you never make the decision, you can always point to it as to why you weren’t successful. But when you decide to execute, dropping the delusional, the clock starts. It becomes a game of sink or swim so you better paddle fast. 🏊‍♂️ 🦍 🏆

Food should be a part of the bigger picture of fitness, although it tends to be an afterthought.

Write this down: It’s never about effort aka more deadlifts and burpees. It’s about restriction aka what you put on your plate. Food first always. See a few posts below, we expand more on this.

Part of what we want to accomplish at PRYMAL is to teach you the basics of cooking skills that’ll feed you, your family and friends. It’s a lost and forgotten art these days. With a few clicks and swipes you can get your dinner delivered straight to your doorstep, so why bother? Well .. there’s a ton of reasons. It’s creative, it’s cheaper, it’s healthier, you know exactly what you’re getting, it can be social and bond people... and a few tricks and tips, it’ll taste better! Currently working on the second course, the PRYMAL diet.

Have we inspired you to cook more? To play in the kitchen? To try different foods? Share below

The quickest route to looking and feeling better will always be through food. Nutrition is the end-all be-all for body composition, or, in non-industry talk, “dieting is the way to “lose weight.” Fat loss, aka the goal for literally 99.999% of the world’s population, is mostly obtained through what you put in your mouth. Food first always.

The three most common nutrition taps are:

[1] Expectations.

Work. Time. Patience. So many severely underestimate the sheer amount of the minutes, days, and years it takes to change the body in even the slightest.

[2] Celebrity and fad diets.

Every single day on this planet there is some new study or some new celebrity diet people are talking about. Nutrition isn’t super complicated. You eat vegetables, proteins, whole foods, drink water, and you do it forever.

[3] Cutting out a nutrient.

A couple years ago fat was the antichrist. But now everyone is talking keto. What a bizarre world. Can anyone make up their damn mind? Aim for balance.

[4] Diet hopping.

Stop chasing the shiny object and stick to the program. With the fire hose of information coming at us through our phones 24/7 it’s more important than ever to commit. To something. 12 weeks. 24 weeks. Long-term commitments are not only favorable for results, but also for your own wellbeing.

Which trap have you fallen into?

Cauliflower. The redheaded step child of broccoli. Often forgotten but still a tasty addition to your FACE aka your protein in the green face approach. Also this is purple cauliflower if you haven’t noticed aka fancy. There’s green, as well, but they all pretty much taste the same.

After the usual toss in salt, pepper, oil. Roast these babies at 425. Add some herbs like thyme, parsley, tarragon. Could also do spice like curry or turmeric with some coriander for some Indian flair. Takes about 25 minutes. Finish with lemon and you’re good.

You’ll see pineapple here too. We find a little fruit after dinner helps with cravings, especially late night. A sweet addition to your meal, after you finished your main, helps satisfy your full appetite. You can eat it straight or bake it in the oven.

The Plank. Feared by most. I can feel the shivers just from here. Definitely one of the most recognizable moves. Why? It works and it kinda sucks. But I digress.

Many will skip direct core work or do it completely wrong. So first, you gotta do this. PRYMAL SWEAT, the last 20 minutes of every workout, hides it and it’s your active rest between sets. You forget about it because you’re focused trying to catch your breath and not die. Some of our other favorites are flutter kicks, v holds, and tucks.
And here’s some tips to do it right: Squeeze absolutely everything: Glutes, quads, belly button. Draw your navel to your spine. Your entire should be shaking. This is an active movement. Also break your hands apart. And draw your elbows down toward your fit. You’ll feel it more.

The Plank is one of the 7 essential PRYMAL movements. We came up with a cheat sheet that be included in next week’s Monkey Business, our free weekly newsletter. Send us a DM to get on the list.

What you have on you plate will have more of an impact than the plates on the barbell. Food is everything. It can make us feel amazing, like crap, and everything in between. And many think their bad mood is because of their boss or unnecessary two hour zoom meetings. What about what’s in your lunchbox?

There’s all types of chemicals reactions from what we ingest. Pay attention to how you feel after you eat. There’s links now between diet and depression.

The next time someone blows up at you for no reason, ask “damn what’d you eat today?”.

And with that being said, what DID you eat toady?!  Let us know below.

Showing you all what PRYMAL is all about...

MOD = Movements of the Day

Each section is 20 minutes long so a 60 minute workout total. In and out, get on with your life.

🦍

PRYMAL updated their address.

PRYMAL updated their address.

It’s the little things. Saying no thanks to the donut in the break room, packing your salad the night before, showing up for the workout you didn’t really wanna do. Small actions done day after day after day bring home the gold.

It’s not one thing. It’s all things. The compound effect is real. Imagine checking the box every day. What could you accomplish in 3 months? A year? 5? You’d be blown away. You’re life would be unrecognizable. PRYMAL

If you want to go fast, go alone. If you want to go far, go together.

Like most things in life, you can hack this whole fitness thing on your own. You can get to the gym, run through your workout and be done with it. You can log miles on the treadmill or crank out reps on the bench press. What we often see in these cases however is they ultimately lead to stale workout routines, or for the inexperienced - injury and ultimate burnout.

In a fitness world ruled by the superficial all competing to have the best abs, often times these coaches lose the main focus of health and wellness. . . bettering yourself but ultimately bettering others.

What is our goal? Building a likeminded community all with the same goal in mind - growth. PRYMAL

PRYMAL Proud 🦍

Hey PRYMATES, today I want to talk about pull-ups. In my opinion, one of the top 3 exercises anyone and everyone should be doing…plus our ancestors hung around out a lot in trees so it would only make sense we follow in their footsteps.
The problem is they are either neglected or done wrong.
Let me help…

On the left, we see the common technique of crossing the legs behind the body, exaggerating the natural curve of the back. This disengages your core and over time, makes your low back very angry. A ticking-time-bomb. Another common fault is very short, partial reps and chicken headin’ to get over the bar (bobbing and protruding the head), giving the illusion of a full rep, when in reality, you are just straining the neck.

On the right, I’m showing a far more effective way to do them, which prevents any injuries and future proofs your body so you do as many pull ups as you want until your 105. If you notice, I bring my legs together and in front of me, pull my ribs down, and keep my pelvis neutral- gymnasts call this the hollow body. I always coach these with a complete range of motion, starting from a dead hang- where, in the bottom, you are in active position, pulling your shoulders down and away from your ears.

To start, imagine the slight difference of pulling the bar TO you, ripping the bar off the wall, instead of trying to bring yourself toward to the bar. Another tip is too crush the bar with a full grip, engaging more muscles, and thus making you stronger. Also, try squeezing your knees and legs the entire time to further light up the core.

I do pull- ups regularly. Usually about 300-500 a week. A fantastic exercise for pretty much any goal. And for the ladies, try negatives (jumping up and slowly lowering your body, resisting gravity) to build up your strength. Try it and let me know how it goes