Oct 2, 2018 | Blog
I am doing a bit of celebrating this weekend because I finished the final manuscript for my first book last week! I am SO excited to reach this milestone and even more excited to share it with you! It should be out in early January and yes, there will be an audiobook. Yes, I will be reading it. I can’t wait!
But, that’s not what I’m here to tell you about today. Writing a book was (professionally) the hardest thing I’ve ever done! As I reflected on this process, I walked away with one powerful lesson that I KNOW will help me in every area of my life.
If you’d rather listen to this email than read it, please click play. Otherwise, keep reading below.
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I have always told myself that I have a really short attention span and am easily distracted. As I’m sure you can imagine, when you believe that about yourself, writing a book is exceedingly hard.
For months and months, I would sit down to write and tell myself that story. This is hard. I can’t focus. I get distracted so easily!
Inevitably, I’d struggle to focus and I wouldn’t get much done. Every hour felt like 10 hours, even if I only got 7 minutes of actual writing done. It was mentally exhausting. At times, it felt like torture!
One day, I asked myself, “If I were the kind of writer I want to be, what would that look like?”
I’d be excited to write. I have so many thoughts and ideas I want to share, I’d be eager to put them on paper. I’d be patient with the process while also committed to it. I’d resist distractions because I know I can’t create a great book and give in to every fleeting thing.
After writing that out, I said to myself, “Great! Be that person for the next 5/10/15 minutes!” Behave that way for this set period of time. Then, take a break.
It worked EVERY.SINGLE.TIME.
It taught me, quite effectively, that I can choose which story to believe in.
I can choose to believe I can’t focus. I can choose to believe that I can. I can choose to believe I can’t resist distractions or I can choose to believe that I can.
It’s really not about my past pattern. It’s about my present choice.
In episode 523 of the podcast I’m sharing how you can apply this strategy to any moment of struggle or towards any goal you have. Don’t miss that episode!
Make it a great day!
Sep 13, 2018 | Blog
Oh friends. I am so excited to share this recipe with you! I really love ABC’s hit show Shark Tank and a few months ago, I watched the founders of Palmini strike a deal with the sharks and I’ve been curious ever since.
I didn’t buy it right away but I tried it this week and I really like it!
Palmini looks like linguine but it’s not pasta! It’s made entirely out of hearts of palm. I’ll be honest – though I had eaten hearts of palm before, I had to google it to find a picture and description. They come from the center of the cabbage palm tree and look kind of like white asparagus.
The flavor isn’t as neutral as spaghetti squash or cauliflower – it’s a little sour – but I think it’s an amazing option for folks looking alternatives to pasta and rice!
Palmini comes in a can and is packed in water. My first step was draining the liquid from the can and letting the palmini soak in water for about 20 minutes. If you’re worried about the sour taste, you can try soaking it in milk instead of water. I didn’t try this, but several people make the suggestion.
While the palmini was soaking, I made a delicious basil pistachio pesto. It was amazing!
Basil Pistachio Pesto
- 1 cup avocado oil (I used Primal Kitchen brand from Thrive Market*)
- 2 cups basil leaves (fresh)
- 3 cloves garlic (raw)
- 1 heaping cup shelled pistachios
- salt to taste
In a blender, puree the avocado oil and basil.
All the garlic and slowly add pistachios, one small handful at a time to allow for complete blending.
Salt to taste.
*Note* This makes a lot of pesto. I mixed about 1.5 tablespoons of pesto with 1 can of Palmini for this meal. Yes, I ate the entire can. The whole contains 60 calories, no fat, 12 grams of carbs (6 of which are fiber) and 6 grams of protein. The only ingredients are water, salt, hearts of palm and fumaric acid.
One of my favorite things about Palmini is that it’s already cooked! All I had to do was heat it! Once the pesto was done, I drained the soaking Palmini and put it in a skillet without oil. Just an empty pan and a can of palmini. I let it heat up over medium heat and then added 1.5 tablespoons of the pesto and mixed it throughly, coating the Palmini.
I topped it with some chicken sausage but you could make this a vegetarian meal or add any protein you desire – chicken, beef, turkey, fish – whatever your heart desires!
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
Sep 10, 2018 | Blog
Since launching Primal Potential, there’s a quote that keeps me headed in the right direction.
Part of knowing who you are is knowing who you’re not.
If you’d rather listen to this blog than read it, please click play. Otherwise, keep reading below.
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Though I use it most often to help me find direction in business, I think it’s a great navigational concept for all areas of our lives and all decisions we make. Knowing who, how and what you don’t want to be can be a powerful tool!
I thought I’d take a few minutes today to share how I use this idea first in business, then in my personal life.
When starting a new company or launching a new brand, I’d argue that knowing who you’re not is just as important, if not more important, than knowing who you are. It’s easy to watch what other people are doing and think you should be doing it too. I see lots of people suffering from fear of missing out when they watch online personalities take a certain approach or move in a certain direction. The only way I’ve personally avoided that trap is by continuing to be clear on and constantly evaluate who I am and who I’m not.
I’m not the face of Primal Potential. I take no issue with people who are the star of their brands – good for them. There’s nothing wrong with that approach but it’s not my approach. I am the star of my own life but I don’t want to be the star of yours. You are.
The focus of Primal Potential isn’t me, it’s you. I continue to be amazed by how that clarity of who I am and who I’m not simplifes my business and directs the decisions I make.
Personally, it’s been equally as effective. I’ve changed a lot in the last few years. Though my body has changed dramatically, my mind has changed far more. There have absolutely been moments when I’ve not been entirely sure who I am. That’s when I turn to who I’m not.
I’m not someone who gets dramatic over choices I make. I’m not going to beat myself up over my decisions. If I don’t like my choices or results, I’ll change them. No drama. I’m not a victim.
I’m not a complainer. Yes, there are days when I’m tired, unfocused, unmotivated or just down. I’m not someone who focuses on the problems in my life. I’m someone who participates in solutions.
I’m not an attention seeker. I don’t need to impress you or anyone else. I don’t need to wave the flag of the changes I’ve created in my life. I’m way more interested in helping you reach your goals and hustling towards my own.
I use this concept in my romantic relationships, too. I learn more and improve more by getting clear on the kind of girlfriend I don’t want to be than focusing on the kind of girlfriend I am. I don’t want to be dimissive or vacant. I don’t want to be distracted. I don’t want to be critical. From there, I understand much more clearly how and who I do want to be. I want to be present. I want to be patient. I want to be supportive and generous. With that clarity, I challenge myself to identify how I can show up that way today.
Part of knowing who you are is knowing who you’re not.
What can you do with this idea today? Make it a great day!
Sep 8, 2018 | Blog
Last week I opened up registration to the Fall 12 Weeks to Transformation coaching group. I got a lot of emails about questions and concerns from people who really want to change but have a backlog of failures. There’s a common theme I see in all these emails:
People identify with their past patterns more than they do with their present potential. Friends: the way you’ve done things before isn’t the only way they can be done. You can choose, in any moment, a new response.
If you’d rather listen to this email than read it, please click play. Otherwise, keep reading below.
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Let’s look at one particular email that came in and how I responded.
Hi, Elizabeth!
I REALLY want to join your 12-week program because I love everything you put out and believe in what you do. But I’m scared it’s going to just be another “thing” I sign up for and never fully commit to or follow through. I’m an e-course junkie and I know that’s out of your hands but I really DO want to make some changes with my health/mindset/motivation. The bottom line is this: I’m lazy. I’m gung-ho for a while and then I go back to my old patterns and I don’t seem to be able to stop the cycle.
What are your thoughts?
My thoughts? Glad you asked! I’ll tell you!
You are able to stop the cycle. Just because you haven’t created that change does not in any way mean you aren’t able.
There are two approaches you can take to this reality of having failed to create change in the past. One is the approach she has taken in the email above. You decide that the way you have been before is the way you are. If you decide that you will continue you behave the way you have before, you’ll get what you’ve gotten before. If that’s the perspective you choose, I’d agree that you shouldn’t spend your money on “another thing”.
Here’s the other thing that jumps out at me. She isn’t saying she has been lazy. She’s saying it’s who she is. It’s her identity. The only thing I can say in response to that: If you argue for your limitations, you get to keep them. If you tell me you’re lazy, I believe you. I also believe that you can be something else. Anything else.
Here’s another approach she (and you) can take.
I have been lazy before. I have failed to do the work before. But that’s not the story I want to continue to live into. I’m ready to change. I want to be different and I know that requires I think differently.
“Elizabeth, how can we work together to make sure I approach this differently and create a different result? I’m ready to stop limiting myself with my past choices and I’m excited for your help. What’s the first step?”
I emailed her back and said, essentially, “Do you want to continue to live into that story you told me? Or are you ready to create a new one?“
How about you?
Aug 29, 2018 | Blog
One of my favorite meals growing up was my mom’s chicken nuggets. She’d dip chicken breast in egg, then breadcrumbs and pan fry it in Crisco. We’d dip them in cranberry sauce and they were delicious.
These days, bread crumbs and Crisco are definitely not part of my pursuit to take great care of myself, but man would I be crazy about a decent replacement!
Since learning that I need to cut back on nuts and seeds due to their oxalate content, I’ve been incorporating hemp hearts much more often. Hemp hearts are actually a seed, but they are unique in that they don’t contain oxalate. They also contain all of the essential amino acids, which categorizes them as a complete protein. I talk all about hemp hearts in episode 506 of the podcast.
I’ve been sprinkling them on top of my salads, but today I branched out, threw them in the food processor, added spices and used them like a breadcrumb to recreate a healthier, spicier version of my childhood favorite.
I made 3 different variations and I’m sharing with you my favorite. In fairness, all 3 varieties were good.
In one variation (the one shared below), I put the hemp hearts in the food processor. That gave the most coverage of the chicken. I also tried it without processing the hemp hearts – just using them in their full form. It was great texturally, but the coverage of chicken wasn’t as great.
I baked some on parchment paper at 400 degrees (8 minutes on each side) and I pan fried some in coconut oil. The pan fried in coconut oil (shared below) was my favorite because the baked ones weren’t as crispy.
I share that so you know that you could absolutely choose to bake these instead of pan frying and you could skip the food processor step, just know that you won’t get quite the same degree of coverage.
Without further ado, I share with you:
Hemp Heart Crusted Spicy Chicken Nuggets
2 lbs boneless, skinless chicken breast (cut into strips or nuggets)
3 eggs
1 cup hemp hearts
2 tbsp coconut flour
1 tsp salt
1/4 tsp black pepper
1 tsp garlic powder
1 tsp paprika
1/2 tsp red cayenne pepper
1/4 cup coconut oil
Primal Kitchen Chipotle Lime Mayo for dipping
- Put your hemp hearts in the food processor and blend until fine (about 30 seconds)
- Transfer hemp hearts to a medium size bowl and add coconut flour, salt, pepper, garlic powder, paprika and cayenne. Mix well.
- Crack your eggs in a bowl and whisk
- Dip chicken pieces in egg then transfer to hemp heart mixture. Coat well.
- Heat oil in large skillet
- When hot, add chicken (don’t crowd the pan)
- Turn chicken every few minutes and remove when all sides are browned and chicken is cooked through
- Serve with Primal Kitchen Chipotle Lime Mayo for dipping
I get my ghee, hemp hearts, coconut flour, salt, pepper, coconut oil and Primal Kitchen Chipotle Lime Mayo from Thrive Market. Because Thrive Market brings products to you directly from the manufacturer, there’s no markup from a middle-man. This allows them to keep their prices significantly lower from most other grocers and online providers.
In October 2019, our relationship with Thrive Market changed. They decided to put their marketing dollars in avenues outside of podcasting but we still think they’re a good choice if you’re looking to save money on health & personal care products.
Aug 27, 2018 | Blog
Did you know that every single day, 7 days a week, I release free motivational and coaching messages via Amazon’s Alexa? Yup, Primal Potential has an Alexa skill! It’s called “Primal Potential Daily Bites” and it’s a way I share my thoughts, experiences and coaching perspective with anyone needing a daily boost of motivation.
You might be wondering, “what is an Alexa skill?” Great question!
Alexa is Amazon’s version of Apple’s Siri. She’s a digital assistant and Amazon is doing some really cool things with what they call “skills”.
A skill is kind of like an app on your phone or tablet.
One of my favorite ways to take advantage of Alexa skills is by building a “daily briefing”. I have subscribed to a couple skills and each morning I say to Alexa, “Alexa, play my daily briefing” and she plays a short message for me from Primal Potential Daily Bites, Motley Fool Stock Watch, Gary Vee 365 and the weather.
What is Primal Potential Daily Bites?
I answer hundreds of emails every week on everything from motivation, consistency, nutrition for fat loss, cravings, temptation, mindset and everything in between.
Unfortunately, those exchanges happen on a 1:1 level. One person asks a question and my response goes back to that one person.
I know that most of us could be inspired or informed by some of those messages and so I’ll be sharing some short responses on the daily bite! Don’t worry though, I won’t share any personally identifying information from anyone who emails me. I’ll edit my answers to remove any personal references.
We all need moments of encouragement & motivation throughout the day and Primal Potential Daily Bites will give your boost when you need it!
Rest assured: Primal Potential Daily Bites does NOT replace the Primal Potential podcast! This is simply another free tool added to the mix to help you focus & crush your goals.
All you have to do is subscribe to Primal Potential Daily Bites and then, each day, say “Alexa, play my flash briefing!”. Here’s how you do that:
To subscribe to the Primal Potential Daily Bites skill, follow these steps within your Alexa app (download the Alexa app from the app store if you haven’t already).
Hit the icon that looks like 3 horizontal lines in the upper left corner of your phone screen.
Select “Skills” from the menu that pops up.
Type “Primal Potential” in the search box.
Finally, you’ll want to hit “Enable skill” when Primal Potential Daily Bites pops up.
From there, you’re good to go! When you say, “Alexa, play my daily briefing!” you’ll hear the Daily Bite for that day!
Enjoy!!!
Aug 23, 2018 | Blog
The treasure trove of fat loss information! If you want to get clear on the basics of fat loss including how fat loss is initiated within the body, how it’s halted and the specific role of hormones and calories, make sure you listen to this series!
Episode 121 Fat Loss Basics Part 1 – Calories & Hormones
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In this first episode of the Fat Loss Basics series, we go into detail on a few fat loss truths. Definitely listen to the entire episode to understand them in their entirety and be sure to listen to the whole series as it becomes available!
- A calorie deficit is required for fat loss
- A calorie deficit does not ensure fat loss
- Fat burning is turned on & off by your hormones
- The two primary hormones in control of fat loss are glucagon & insulin
- We can control both insulin & glucagon with our food choices
Episode 122 Fat Loss Basics Part 2 – Carbohydrates
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In today’s episode we’re taking a deep dive into carbohydrates including:
- What are they?
- How do different types of carbs impact fat loss?
- How do carbs impact metabolism?
- What are the best carb strategies for fat loss?
Episode 123 Fat Loss Basics Part 3 – Protein For Fat Loss
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In today’s episode we’re taking a deep dive into protein for fat loss including:
- How does protein support fat loss?
- How does protein make me feel fuller for longer?
- How does protein impact my hormones?
- How can protein improve my metabolic rate & body composition?
- What are the biggest mistakes people make with protein?
- Are beans protein?
- How do you know if you’re eating too much protein?
- What foods are proteins?
Episode 124 Fat Loss Basics Part 4 – Dietary Protein
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In today’s episode we’re taking a look at how & why dietary fat supports fat loss:
- Does fat make you fat?
- Why should you eat more fat?
- What happens when you go on a low fat diet?
- How does fat intake trigger your body to burn more fat?
- What are some fats to focus on?
- How much fat is too much fat?
Episode 125 Fat Loss Basics Part 5 – Exercise & Movement
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In today’s episode we’re diving into exercise & fitness for fat loss:
- Should you be working out?
- Can you burn fat without working out?
- What types of workouts make you eat more?
- What are the best types of workouts for fat loss?
- How much & how often should I workout?
- Should I lift weights?
- How does leisure walking support fat loss?
Episode 126 Fat Loss Basics Part 6 – Your Questions
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Aug 21, 2018 | Blog
I really enjoy working out. It’s a high point in my day, every day. I’ll be honest with you though, I almost never want to workout beforehand. Prior to the workout, I don’t want to do it. I don’t want to work hard. I don’t want to sweat. But, I remind myself of how great I’ll feel afterwards and that gets me moving. I’ve noticed that I’ve never once regretted a workout. Moving my body is a big part of how I take great care of myself. It’s a magical mood & energy booster.
Today I thought I’d share a few of my workout staples with you. I don’t have much equipment at home (I go to a traditional CrossFit box) but there are a few things I use regularly for stretching & mobility or for those days when I can’t or don’t get to the gym.
Lacrosse Ball
Lacrosse balls give you the ability to get a massage any time. I have three. I keep one in my gym bag, one stays at home and the other travels with me. I roll it against my back and traps prior to every workout. If I’m watching television at home, I’m often simultaneously rolling out my feet, glutes, hamstrings or lats with a lacrosse ball. You can get great pressure against a wall or the floor. They’re smaller and harder than a foam roller, which allows you to get right on top of a muscular knot and work it out. I just find a tight spot and just let the ball do the work.
Kettlebell
I have two kettlebells. One is 35 pounds and the other is 55 pounds, but you can get them at any weight that is appropriate from you.
You can get in a full workout with kettlebells or you can take 60 seconds and do as many swings or squats as possible to just get your blood flowing and increase your energy.
When I worked in an traditional office setting, I had a 35 lb kettlebell in my office and when I got tired or was having trouble focusing, I’d do 10 kettlebell swings or a 5 minute EMOM. It was a great way to energize myself and work in some movement.
Foam roller
This isn’t a part of working out, but, like the lacrosse balls, foam rolling is a big part of recovery, stretching and mobility. I want to take great care of my body because it’s the only one I have! Rolling out my back, legs and lats feels so good and keeps me healthy! Especially since most of my work has me sitting at my computer, rolling out is a great way to reduce stiffness and tightness. Plus, it just feels really good.
Jump rope
With your own body weight, a kettlebell and a jump rope, you have the ingredients for countless incredible workouts! I travel with my jump rope and will do a quick at home workout on my deck when I need to boost my energy.
My workout today is exclusively jump rope, in fact. I won’t make it to the CrossFit gym today, but I’ll do 1 minute on, 1 minute off for 20 minutes. If jump rope is new to you, you can start with 15-20 seconds on and then rest until you’re recovered and go again.
Clothes
If you listened to episode 511 of the podcast, you know that one of the ways I get excited to workout is with my workout clothes. I don’t want to feel frumpy & dumpy heading into a workout – that’s not even remotely motivating. On the flip side, if my clothes fit me well and I look forward to wearing them, I have much better energy going into the workout.
But, cute is NOT the only criteria. It’s not even the most important criteria. They have to fit well. There is nothing more distracting than working out in an outfit that doesn’t allow you to move well. If your pants are falling down or your boobs are popping out, you won’t get in a good workout. I can’t stand yanking at my leggings or pulling up my bra. I want to be able to jump and run comfortably, without my boobs bouncing around or reaching back to make sure my underwear isn’t showing.
The other factor that really matter is price. I won’t lie: I’ve spent over $100 on a pair of leggings before. Many times before, actually. I don’t think that’s necessary. I’ve also spent very little on workout clothes only to find that the quality sucks and they fall apart after a wash or wear.
When Fabletics reached out to me to provide an exclusive deal for the Primal Potential audience, I was SO excited. I’ve been a customer since mid-2014 and feel like their offerings are super cute, very high quality and way more affordable than brand names like Lululemon, Nike and Reebok.
What they offered to Primal Potential fans is TWO pairs of leggings for $24! That’s a seriously insane deal. And, their leggings are legit. They’re strong and sturdy. I wear them regularly in high intensity CrossFit workouts and the quality stands up. Remember how I told you that I’ve easily spent over $100 on ONE pair? Lululemon and Spanx will easily be near or over the $100 mark per pair. Nike and Reebok will run you around and over $50 for one pair. Fabletics: 2 pair for $24! You can get that crazy bargain when you register through the URL they created for Primal Potential readers/listeners: fabletics.com/primalpotential/.
If you’re on the fence, I’ll show you some of the pieces that I’m really loving. I love the style AND the fit. The bras are super cute AND very supportive. The leggings are affordable AND they fit well and last. (I’ve bought bargain gear at big box stores and they inevitably fall apart in weeks!)
How cute are THESE? I love them for workouts and also just every day casual wear!
Clare Midi Sports Bra
Aubrey Tank
Marcia Sports Bra
Salar Solidhold Legging
Lavinia Tank
Do you guys like seeing my personal picks? If you do, I’ll keep sharing them either here or on Instagram.
Aug 10, 2018 | Blog
I believe that it is within our power to feel amazing every day. Yes, things will happen that are outside our control. Maybe you get rear ended on your way to work or your air conditioner dies. Maybe someone close to you hurts you. All those things will happen. Worse things will happen. Smaller annoyances will occur. And still, it is within your power to feel amazing every day. Through your attitude, perspective, sleep, food choices, and so much more, you can make each day amazing.
A couple weeks ago, I shared that for some undefined period of time, I’ll be sharing with you what that looks like for me each day.
If you’d rather listen to this blog than read it, please click here.
I spent the evening with one of my girlfriends. I cooked dinner and we enjoyed it together while talking about life, love & happiness. It was pretty great and definitely a factor in making the day amazing.
She had never had cauliflower rice before, so of course I had to serve it up! I made my keto burrito bowls with cilantro-lime cauliflower rice. I used grilled chicken instead of steak and they were pretty great! If you haven’t made this meal yet, you’re missing out!
While we ate, she shared with me that she and one of her friends exchange text messages each day to ask:
Where did you find joy today?
I love that idea. Without deliberately focusing on joy, it’s easy to rush from moment to moment, getting through each day without appreciating the high points or seeking to create them.
I shared with her that I heard a recommendation to let those moments of joy last just a little longer. For example, instead of simply noticing the beautiful flowers outside the coffee shop, appreciate them for just a second or two longer. Don’t rush through that moment.
Instead of noticing that first sip of coffee in the morning, let the feeling last a few seconds longer.
So, I’d love to pose these questions to you, today and each day.
Where did you find joy?
Where can you create it today?
How can you make it last just a few moments longer?
