In today’s episode we’re tackling lots of questions about dietary fat including how much fat is too much, whether or not dietary cholesterol raises serum cholesterol and if fat really clogs your arteries. Plus, we’ll go into healthy fat sources, how to incorporate fat into your meals and snacks, signs that you need more fat and how to monitor and adjust your fat intake.
In today’s episode we’re talking about all things CrossFit and weight loss with my own personal trainer and owner of CrossFit Altius, Nathan Keil. Nathan and I chat about how he programs workouts for fat loss and the keys to efficient, safe and effective workouts. We’ll get into the specifics of workout timing, movements and myths and he’ll even share 25 minutes reviewing what he ate yesterday (kidding, kidding….kinda). Nathan is a true expert in his field and is currently training for the 2016 CrossFit Games. Though he has super human strength and far above average fitness, he’s a great teacher, motivator and coach. He shares his insight on who might benefit from a personal trainer and how do you even know if your trainer is any good.
a fitness ideology that emphasizes a variety of functional movements
high intensity (intensity is relative to the individual!)
designed to mimic your day-to-day movements (i.e. sitting down, carrying groceries, etc) by focusing on exercises such as squats, deadlifts & push press
Nathan’s recommendations for weight loss
rowing (intervals)
kettlebell swings
thrusters
burpees
push-ups
body weight squats
Nathan’s Advice
Find what’s most effective & do it with the highest intensity that YOU are capable of
Don’t be afraid to jump in & start exactly where you are right now
One of the most popular Primal Potential podcast episodes was all about how to create a fat loss breakfast. I think a lot of people have a hard time with lunch, even more than breakfast, because they’re often out of the house and eating on-the-go. In today’s episode we’re talking about paleo lunch ideas, recipes, and basic principles to put together a primal or paleo fat loss friendly lunch no matter where you are or how much time you have! Plus, we’ll talk about strategies and ideas for making good choices when lunching out!
I think it’s important, at all meals, to eat foods you love. When looking at the spectrum of whole foods, which are your favorites? How can you deconstruct them to make them easy and convenient for lunch? Can you make extras at dinner to have leftovers for lunch? (PS: I routinely send out my favorite recipes via my free VIP email list. Are you on it?)
My simple food rules apply to all meals.
Eat foods I love
Make enough for leftovers
Focus on fat, protein and fiber
Here are some of my favorites:
Chicken salad
Salmon salad (especially stuffed in avocado)
Tuna salad
Egg salad (seeing a trend? Portable, easy, delish and fat loss friendly)
Bacon & eggs
Deviled eggs (try mashing some avocado with your egg yolks)
Last weekend I attended a conference called Podcast Movement and the opening keynote by Pat Flynn so closely paralleled what I talk about on Primal Potential about sustainable fat loss that I just HAD to share it with you. Pat shared 7 ways to defeat resistance as it relates to pursuing your business dreams and it confirmed for me something I proved to myself years ago: when you master weight loss, you can master anything. In fact, what is required to master any achievement can be transferred to any goal you have in life. Pat outlined 7 strategies and in today’s episode I’m going to share with you how they can be applied to fat loss, nutrition and health.
