Working with kids to help them reach their full potential

I’m pretty excited to say I have my first Private Kids Coaching 1-on-1 student! Yay!

So I thought I’d take this opportunity to explain in a bit more detail what I do.

From a distance, it may simply look like two kids just playing (me being the big kid!) but the reality is there is so much more than just play happening.

The first contact I have before I start working with a child is with the parents. This initial chat helps me understand who I’ll be working with; such as the child’s personality, health challenges, general likes and dislikes as well as gathering information around why they think their child needs to train with me.  Communication with parents is an extremely important element of the children’s training so we know we are working towards the same goals and are on the same page.

We then tee up a 30min intro session where I meet the child, chat with them and introduce them to some games and natural movements. This is a chance for me to get to know them, to make a connection, and to see where they’re at physically and emotionally with movement – I can see what they’re capable of and what needs improving.

From the first moment I meet the children, I am mentally taking notes of how they interact, for example, are they shy, excited, tired, uninterested etc? This initial meeting often dictates how I am going to interact from then on. Say they’re really shy, I need to back off a bit to try and build rapport and earn some trust. If on the other hand, they’re excited and friendly, I need to match my intensity with their excitement level.Once I think I’ve established some rapport with them I start to introduce them to my games.  These games are suitable and modified to suit their current needs and ability level.  At this point again my mental notepad is working over time. I’m noticing how they’re responding to the game, if can they do it easily or with difficulty, if they’re getting bored or frustrated, and how they’re moving in general. If I detect some consistent movement struggles, I will give some suggestions on how to move a little better, than allow them to try again.  I find with children, it’s not about movement perfection, but allowing them the space to develop better skills.  One of the goals of the sessions is to get children outside playing and having fun increasing fitness and

Once I think I’ve established some rapport with them I start to introduce them to my games.  These games are suitable and modified to suit their current needs and ability level.  At this point again my mental notepad is working over time. I’m noticing how they’re responding to the game, if can they do it easily or with difficulty, if they’re getting bored or frustrated, and how they’re moving in general. If I detect some consistent movement struggles, I’ll give some suggestions on how to move a little better, then allow them to try again.  I find with children, it’s not about movement perfection, but allowing them the space to develop better skills in a less structured and specific manner.

One of the main goals with these sessions is to get children outside playing, having fun, increasing fitness and self-confidence. It’s not about gaining really specific skills and techniques.

This mental note taking continues through the whole session as I continually change, adapt and modify the games according to the child.

Once the session is finished we sit down and have a casual chat. Here I often find out what they liked most, what they didn’t like and why.  This allows me to change things around for next week’s session to help achieve maximum results and create a general program in my head for the amount of time we’ll be working together.

From the outside it may look like play, but in reality every game, every movement and every conversation is working towards the bigger picture of helping them achieve their maximum potential.

I really enjoy working with kids, and find it both challenging and rewarding working with those experiencing behavioral issues such as ADHD and Autism. I don’t specialise in these areas but I’ve seen positive results and received fantastic feedback from parents when I’ve worked with these children and it’s made me realise how beneficial what I do is for them.

I recently introduced Private Kids Coaching to my list of Health + Fitness Coaching services and am so excited to have started working with local kids. I’m looking forward to meeting and working with many more!

If you have any questions for me about what I do please contact me via email info@primalinfluence.com or via the website here and I’d be happy to chat to you.

Thanks for reading!

Clint

Health + Fitness Coach @ Primal Influence

Family Fun & Play Day – for a cause

We’ve run two big events now all to raise money for our current cause which is a free screening of Project Wild Thing doco on the Sunshine Coast!
Each year we change our cause/charity that money is raised for from Primal Trial Packs and events we hold specifically. This cause has a money target because of the costs involved to make it happen, so it’s been a bigger effort to raise money for it and slowly but surely we’re getting there!

We set the target fo $500 a while ago and we’re currently at $350 just from 2 events and people who’ve completed Primal Trial Pack sessions with Clint. So we’re just $150 away!

Our recent event was a Family Fun and Play Day at Point Cartwright on the beach. Clint took a Primal Play class for kids and adults for about an hour, and it was so good to see adults getting into the activities as much as the kids were! At one point the parents were wrestling in Bull in the Ring with the kids just watching in awe, probably thinking “I didn’t know my mum could do that!” haha which was great to see!

Games included Poison Ball and variations of it. Clint swings a ball attached to string attached to a stick around for people to jump over and then duck down under it and jump back up again. The idea is to avoid being ‘poisoned’ by the ball!

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A Human Chair which had everyone in fits of laughter after it took Clint a while to get everyone in the right position for long enough for me to take a photo then everyone collapsed!

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Hip Tiggy, a game that always gets the heart rate up and the giggles flowing! The point of the game is to partner up and try to tap the other person between the hip and knee on each leg. Sometimes blocking is allowed, sometimes it’s not, and it takes thought for coming up with how you’re going to move to get out of the way of being tagged and how to get in there and tag the other person. It. Is. So. Much. Fun.!!!

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Probably the most outside-the-comfort-zone kinda game for many people is Bull in the Ring. Sadly today humans of all ages don’t physically interact enough, therefore making it feel strange to touch someone else who’s not a close friend or family member and in ways other than just a peck on the cheek, hug or handshake. Bull in the Ring gets people experiencing roughhousing and overcoming that strange feeling of touching another human who we barely know or who is a total stranger. Which is such a natural part of being a human! It also helps strengthen the mind and body because it’s such an all-over workout, takes thought with every move made and helps people ‘toughen up’ basically! Find out more about roughhousing here

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The Giant Human Knot was really fun! Clint usually does this with small groups in Primal Kids and Primal Fitness Classes so to give it a go with a huge group like this was… interesting! Everyone stood close together in a sort-of circle, held hands each with someone different to form a giant knot then tried to untangle themselves which took a lot of stepping over and under each other, twisting, turning, contorting.. it was so fun to watch and take photos of! A really great mindfulness activity, great for promoting laughter, human touch and interaction and gentle all-over movement.

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A big hit at classes and definitely a favourite with the kids at this event was Tiggy. Kids love this game! Clint added in Partner Tiggy as well which is where people partner up and have to work together (teamwork – an essential human skill!) to tag other teams if they’re up, and run away to avoid being tagged by who is up. Great for fitness!

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To finish the day we were lucky enough to have our good friend and amazing local Reiki and Energy Healing practitioner Suzi Jenkins from Indigo Earth Energies along to take a meditation session in the shade on the sand. It was lovely. Some of the kids even got into it, closing their eyes and following her guided meditation visualisation.

When we finished we were all so relaxed and peaceful, the perfect way to end a big play session!

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So how did we raise money from this? Well the event itself was by donation, and we were kindly given delicious raw paleo At One bars to sell as well as locally owned Coconut Groove cans of coconut water! All money from the sale of those was donated to the cause!

The bars and coconut water were enjoyed by everyone, and we’re so grateful to these wonderful sponsors and lovely people for supporting what we do 🙂

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Suzi, me and Clint

Thank you to all the lovely people who came along, donated generously, joined in on all the fun and helped make this a really amazing event!

As soon as we’ve raised enough we’ll organise a free screening of the Project Wild Thing doco. Find out more about the film here and how you can help!

See you at the next fundraising event or the screening when it happens!!

Aimee x

 

5 Things I’m Grateful For:

  1.  The events we hold for our cause being so much fun!
  2. Our amazing sponsors and supporters, in all that we do
  3. The country music I’m listening to right now because it makes me feel good
  4. The sun shining today and getting 50mins of it on my skin
  5. Cooking at the Ag Show this weekend, yay!

Become a Movement Hunter

Movement.  It’s what we have a brain for and it’s fundamentally who we are.

Without movement we’re dead.

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And with very little good movement and so much time spent being sedentary and in poor posture, we’re sick, injured, sore and tired.

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So, if this is the case, why do so many people have such a hard time getting movement into their day and week?  Why is the world around us setting us up with opportunities and means to do less movement than ever before?  One thing I know for sure is it’s making us sicker and weaker.  Sure our overall life expectancy has risen, humans are living longer, but what kind of life is it if we struggle to move our body in the most basic of ways?  I’ve decided I am definitely not going to go down the path of limited movement and becoming decrepit when I’m in my older years.  I’ve made a conscious choice to  take control of my life and become a “movement hunter”.

A movement hunter is someone who actively seeks out opportunities to move, compared with  most humans who let modern comforts and laziness rule.

Every single person living right now has the opportunity to become a movement hunter!

Most people today have limited movement opportunities throughout their day and think that movement needs to be in the form of exercise to be effective and drive results in the improvement of health and fitness. For example, it’s a general belief that 30 mins gym time a day is required, or 20 mins a few times a week at home performing pushups, crunches and following a workout DVD is essential, or that going for a 40 minute run with the heart rate being in a particular range is the key to good fitness and weight. These people are stuck inside a box and these perceptions are flawed and limiting.

It’s sad humans nowadays need to make an effort to seek out general and truly beneficial movement, but it’s just how it is. And more people need to be aware of this.

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So many of us as adults are lacking imagination and creativity because of our lazy lifestyles and how quick and easy we access what we want to have thanks to the internet and modern comforts. But it really doesn’t take much searching to find more ways to enjoy more mindful movement in our day!

The best thing about becoming a movement hunter is that you open your eyes up to the endless movement possibilities.  Really the only limit to movement is your imagination and the more movement you do now, the better off you’ll be in the long run.  So allowing yourself to generate curiosity, imagination and creativity when it comes to movement, which may feel kind of  challenging at first, will be worth the effort later on.

Becoming a movement hunter really isn’t a hard task, but it may cause some minor inconvenience and may slow you down a little. But is that really such a bad thing in such a fast-paced world? We think not!

For a year or so now, Aimee and I have been seeking ways to gain more movement within our day-to-day lives on top of the times we set aside specifically for play and natural movement sessions.

Some of the ways we’ve adopted the movement hunter lifestyle include:-

  • Sitting on the floor more often and sitting on the lounge less often. Sitting on the floor forces our bodies to change positions frequently as floor sitting can become uncomfortable quicky. Removing the ‘prop’ allows our body to give us accurate feedback and signals of when adjustments need to be made. We’re not relying on the comfort of a lounge to do all the work for us, our muscles, joints and mind are getting a workout while we sit on the floor, and the muscles, joints and mind benefit greatly from that!

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  • Sleeping on a thin mattress on the floor. This makes us get up from a lying down position instead of just putting our feet down onto the floor. It means our joints are getting more full-range movements and we’re more capable humans because we can easily get from lying down to standing whenever we need or want to.

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  • Walking to the shops instead of driving. We often leave the car at home and walk to the grocery store, markets and butcher. This allows us to get the benefits of walking, fresh air, good conversation time and we see and experience more because there’s always something interesting to see when out and about!
  • Adding to that one.. we carry a basket at the shops instead of using a shopping trolley, then carry our groceries home in eco-bags.

Healthy-Shopping bags

  • Putting the washing basket on the ground outside while hanging wet washing instead of on a trolley at waist height. This makes us have to bend down to pick clothes up so we get a full range of movement in from such a low position to then high when reaching to peg washing to the line.
  • Placing pieces of string between door frames, forcing us to step over each time we want to enter and exit the rooms. This stepping over motion is great for the hip joint, lower back, ankles, knees, basically the entire lower body, as well as the brain because we have to stop and think about it each time. The brain like this!

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  • And just for fun and as an experiment… placing pieces of string between walkways to then be able to crawl under to get to where we want to go. We did this recently for a week in the lounge room so every time we wanted to get to the lounge area we had no choice but to crawl. It wasn’t the most convenient method of getting more movement but it was challenging, enjoyable and beneficial. We’re going to use this tool as a sometimes option, taking it down when we want to but making a conscious effort to place it back up and crawl regularly.

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As you can see adopting a movment hunter attitude is really easy to implement. There are many more ways in which you can do it other than the ideas we’ve mentioned above, you just need to switch that creativity on in your brain, get it working and come up with some ways you can add more functional movement into your own life.

One of movement ‘gurus’ we look up to and greatly respect, Rafe Kelley, coincidentally, posted a video to his Facebook page while I was writing this blog post, about this very same topic. Talk about timing! Watch here for more inspiration on how to add more movement to your day

The challenge though is to stick with it.  After time these adjustments will become second nature, if you let them.

Don’t become/stay a slave to laziness and the negative effects too much comfort can have. Hunt some more movement, enjoy the journey and reap the benefits!

If you decide to become a movement hunter I’d love to hear about it!  Please share any photos on our Facebook page or tag us in Instagram!

 

Thanks for reading!

Clint

 

The glutes: a holistic approach to strengthening them

“Gluteus maximus is the largest of the gluteal muscles. The general functions of the muscle are believed to be extension of the hip, adduction, and external rotation. There is also evidence pointing to the significant role of glute max in force closure or compression stabilization of the SI joint. While there is some debate in the medical literature of the role of glute max, it is fairly obvious it is an important hip stabilizer.” -Breaking Muscle

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At the Aware Relaxed Connected workshop on Sunday, hosted by one of our mentors and friend Craig Mallett, we learnt a terrific glute activation technique. Yes, there are a lot of them out there; any physio, chiro or PT will have half a dozen you can do on your lounge room floor. And that’s great. And we’ve been given and tried many ourselves over our years within the health and fitness industry as both coaches and also as clients/patients.

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What we liked about Craig’s approach on the weekend though was the truly holistic (whole-istic) perspective. Instead of just lying down to perform a select few leg raising exercises, or some standing up, Craig explained the usefulness and true functionality of activating the glute muscles in ALL movements and angles. From getting up off of the floor in all different ways, standing upright and bending in different directions, to walking up and down stairs. Why set limits?

That was the theme of the day really… move well in ALL directions. Be a ‘generalist’ with movement. Adapt to different positions, angles, heights, environments so you can better handle being in different positions when needed, or when you want to. This really blew our minds! By the end of the day we were happily overwhelmed with this new (but not really ‘new’) concept and have been incorporating this idea into our everyday lives ever since.

So anyway, back to the glute relevance!

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The workshop started with us practising glute activation in all sorts of different positions, heights and movements. We want to share a couple of them with you guys that you can easily start implementing and hopefully benefit from.

SOME GLUTE ACTIVATION IDEAS FOR YOU TO TRY:

Standing position with straight back: bend knees slightly, keep back straight, lean forwards bringing your chest toward the ground. When you feel your butt is at full stretch stop. Then, concentrating, squeeze or ‘turn them on’ and as you continue to keep them switched on, slowly raise your torso back to standing position but take it slightly further by pushing your pelvis forward to finish. Repeat this 10-20 times to get the hang of it.

 

Standing position different angles: this is similar to the previous movement but instead bend the knees at different angles, feel the stretch in one or both glutes and stand to upright position squeezing them the whole time. Play around with every possible angle you can come up with, including a rounded back.

 

Standing from sitting on the ground: sit on the floor/ground in all different positions, activate your glutes as much as possible in each position, then get to standing position keeping the glutes on the entire time. This is a tricky one and takes a lot of concentration (which the brain likes because the brain and body work best together, not separately).

 

Step ups: this one you can do with stairs in your home (we often use 2 at a time to get the full glute stretch) or anything stable you can step up and down with. Simply place one foot up on the step, concentrate on squeezing that glute and stand upright keeping it squeezed the entire time. Do this a few times on one leg then swap to the other leg. Then play around with different foot positions and knee angles. If you automatically step up with your knee facing inward, try breaking that habit and step up with it outward a few times. Change the step height when you can and vary this movement up as much as possible.

 

Easy peasy!

We’ve been making a conscious effort to do these at home. It’s hard, they’re not something we were doing previously so to add the movements into our day has taken some mental effort. But even when we think of it sometimes and just do a few standing with straight back, or we remember to stand up with glutes on from sitting on the floor watching TV, then that’s something. And that’s all you need to do. Practice as many of these as you can manage and you’ll be doing your body some good. Especially your pelvic stabilisation, which is so important.

Remember to check out Craig’s website Aware Relaxed Connected for lots of great resources, grab the current videos on the Tutorials page and check back regularly for new videos. We urge you to spend a few bucks on them and benefit from the content. All the money Craig receives from the purchase of videos and workshop attendance goes toward him learning more from his own mentors and teachers. Eventually that seeps back to all of us.. so it’s really a positive cycle!

Let us know if you have any questions and have fun with your new movements!

Clint & Aimee

 

5 things we’re grateful for today:

  1. Attending Craig’s brilliant workshop last weekend
  2. Forest play time
  3. Meeting new lovely people at all of our recent free library talks
  4. You guys reading our blog posts!
  5. All the cherry tomatoes we’ve been picking from our container garden lately

This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects.  The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care worker.

Never dis­re­gard pro­fes­sional med­ical advice or delay in seek­ing it because of some­thing you have read on this blog or in any linked materials. If you think you may have a med­ical emer­gency, call your doc­tor or 000 immediately.

The views expressed on this blog and web­site have no rela­tion to those of any academic, hospital, practice or other insti­tu­tion with which the authors are  affiliated.

 

Kids and nature… it should be a no-brainer

Well.. you and I might realise that kids absolutely need nature for their health and happiness, but sadly.. not everyone does.

So we are on a mission. To organise a FREE screening of the doco Project Wild Thing on the Sunshine Coast, with the hopes of reaching lots of parents, educators and anyone else who cares about the health of our kids’ so we can spread the awareness around nature being so crucial for children’s long-term health and wellness.

One of the ways we’re doing this is by raising money at events we hold. On Sunday we held the first… a FAMILY FUN AND PLAY DAY at Point Cartwright. We had about 20 or so people there over the course of the morning and it was a great day out!

We started with a group of kids and adults joining in on Clint’s Primal Play session on the beach; all barefoot, all getting sun and fresh air, all moving their body’s naturally, and all having lots of fun!

Luckily the sun came out for the occasion and with it came some humidity so the location was perfect for play on the sand then a swim to cool off!

Clint took everyone through a variety of natural movements and games including Up Down No Hands, Hip Tiggy, Partner Tug O War, Crab Walking, Crawling, Tiggy and more. It was suitable for all ages and all fitness levels and it was great to see so many people from all walks of life joining in and having a great time!

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After the beach fun we headed to the park, found some shade and set up for a Sensory Connection activity.

It’s easy to have a good time outside in nature when playing at the beach or going for a bushwalk and to head home feeling happier and rejuvenated but most people don’t realise we can get even more health benefits from nature, that can have a longer lasting effect, by making more of a connection with what’s around us.

I wanted to show everyone how they can use nature and simple natural objects to fully indulge the senses and get a more beneficial and uplifting experience.

I’d gathered some items I found on the beach and took the group through a full sensory indulgence session to help them learn to engage their brain in a positive way, without electronic stimulants, in a way that’s really natural and innate for humans. Everyone seemed more relaxed but also more focused afterwards which was terrific and hopefully it’ll help them get more benefit from nature in the future.

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Next… it was time to FEAST!

We were lucky enough to have some fabulous food donated by some very generous and kind local small businesses and we all enjoyed a delicious healthy picnic lunch!

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Paleo sausages from Off the Bone Butcher and onion on the BBQ with some Free Organic coconut oil went down a treat!

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It was great to see everyone chatting and getting to know each other.  Des from Off the Bone Butcher and Andrea had a good chat, while Des’s partner Naomi and Matt from Peachester Farm pastured chickens formed hopefully a new working relationship behind. Matt provided us with a few roast organic chooks which were absolutely amazing!

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With the whole point of the day being to raise money for Project Wild Thing we were delighted to see the jar filling up with cash! It helped too that Off the Bone Butcher donated a $50 voucher to raffle off!!

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Dig in everyone, grub’s up! Salad from Sunshine Organics, paleo sausages, organic roast chickens and yummy bars from At One.. what more could we ask for?!

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My plate! So good, I was so full after!!

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And the winner of the raffle is… <drum roll> … Brenton! Who happens to be Clint’s client and was at another event next to ours but bought a ticket on the day!! Congrats Brenton, enjoy your meat buy!

 

We packed up at about 2pm, with full bellies, pink noses from all the sun, and hopefully all feeling happy! With $150 in the jar, Clint and I are really grateful for everyone who came along and their generosity, including our amazing sponsors and the families who joined in on all the activities. Thank you everyone!!

 

Just $350 left to raise now, so if you’d like to contribute you can keep an eye out on our Facebook page for more events to come along to, or book in for the Primal Trial Pack with Clint of 2x 30 min intro sessions for $10 here
Find out about the movie here

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Help spread the word so we can get this screening happening on the Sunshine Coast soon.. share this blog post with your friends, family and colleagues!

Thanks for your support 🙂

Aimee x

Book review + competition: Paleo from A to Z

I ‘ve followed The Fitness Explorer Darryl Edwards for quite a while now. I remember browsing through fitness websites on the internet a few years ago and coming across the The Fitness Explorer website.  Straight away the movements and games Darryl played and taught resonated deeply with me and I wanted to implement some of the ideas into my own training and in my clients sessions.

One of our all time favourite paleo books

One of our all time favourite paleo books

It was mine and Aimee’s pleasure to finally meet Darryl last year when he was in Australia promoting his book Paleo Fitness and after spending some time with the big man we were definitely not disappointed; he has a wide knowledge base when it comes to the Paleo lifestyle and he’s an all-round nice guy.

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Fun at Primal Pantry

We’re excited Darryl has a new book out! It’s called Paleo from A to Z  which we’ve been lucky enough to read and also have a copy to giveaway!  Competition details at the end of this post.

My thoughts on Paleo from A to Z

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“Cholestorol ISN’T the enemy? Wah?!” So much great info in this book

It’s been described as “the go-to reference for all things Paleo” and that’s exactly what it is.  In fact just recently we had a friend over for dinner and we were talking about what tapioca is, so we grabbed the book to find some info about it and sure enough on page 258 “Tapioca- A starchy food made from cassava roots. Tapioca is gluten free but has very little nutritional value. Some Paleo recipes use tapioca flour as a substitute for wheat flour”. We found exactly what we needed when we needed it!

This book is a brilliant resource for anyone who is new to the Paleo lifestyle and confused with all of the jargon, through to the seasoned Paleo veteran who wants to touch-up on their knowledge, learn something new, and help others learn too.

I believe it’s a must-have in your selection of Paleo books. This book is a permanent feature on our coffee table and, as strange as it sounds,  I’ve thoroughly enjoyed randomly selecting pages sometimes and reading up on each topic on the page. Something you might find fun to do too!

 

Darryl was kind enough to give us some time for a Q & A while getting ready for his next trip to Brisbane for the screening of the We Love Paleo movie.

 

Hanging out with Darryl…

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US: You’re known as The Fitness Explorer www.thefitnessexplorer.com all over the world and creator of ‘Primal Play’. How would you describe ‘Primal Play’ to the uninitiated?

DE: The Primal Play Method is a unique combination of primal movement with solo, partner and group-based activities that are engaging and transformative. Designed for those who have forgotten the joy of movement.

US: As a paleo lifestyle advocate what are your top 3 tips for people wanting to transition?

DE: Research as much about the lifestyle as possible, but keep it simple.
Set goals which are realistic, meaningful and life-enhancing.
Focus on long-term success rather than competing a series of inordinately difficult short challenges.

US: You have a new book out – “Paleo from A to Z” – What inspired you to want to create this?

DE: It was written to help people navigate the wealth of information out there about the Paleo lifestyle but placed in one handy reference. A Paleo lifestyle encyclopaedia if you will. This book was designed to be a glossary of terms for those new to the Paleo lifestyle, but also with over 500 topics it has enough detail and research citations to ensure even Paleo veterans learn something new. It was intended to be non-intimidating and written in plain English. It has also been recently translated into Spanish. Sign up to my mailing list and you can download a free excerpt of the book: www.PaleofromAtoZ.com

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Here’s a trailer of the book.

US: You travel a lot for Paleo lifestyle events, book tours etc. How do you stay healthy and balanced with nutrition and play with all the travel you do?

DE: I travel hack to get the best travel experience I can especially when travelling long haul, I sleep hack to optimise my sleep when travelling across multiple time zones and to mitigate against jet lag. I also plan ahead to ensure there are no issues with nutrition. It’s not about achieving perfection but about making the best decisions I can and weighing up the costs and benefits at the time. In terms of Play? I aim to always be in a playful state and fortunately there are many people I have met on my travels who resonate with this.

US: What’s next for Darryl Edwards – The Fitness Explorer?

DE: Launching PrimalPlay.com in the near future and working on other exciting projects to bring Primal Play and the Paleo lifestyle to a larger audience.

 

Thanks for the chat Darryl and for the opportunity to read your book! We know you’ll have a tonne of success with your new projects and adventures and hope to catch up with you in person again soon for some PLAY!!


 

Aussies.. you can WIN a copy of Darryl’s amazing new book!!

win darryls book

Head here for all the info and good luck!

 

Clint

 

Beating those pesky Winter Blues

With the sudden onset of this current cold snap throughout New South Whales and southern Queensland it seems like Winter has finally arrived, especially because up until this point we were experiencing pretty mild temps really. In general though, the colder months and shorter days tend to make even the fittest person want to roll over in bed of a morning to stay warm under the blankets or to reach for the extra helping of warm comfort foods during the day.

I call this period of lower motivation the Winter Blues!

Today I want to share 5 quick tips on ways you can overcome the Winter Blues and to make the most out of this time of year…

  1. Sun time – Yes the days are short and cold, but when you manage to get yourself out in the sun sure are in for a treat!

 

Spend some time each day lying in the sun.  This sun not only helps to warm us up but it’s a great way to get that vitally important Vitamin D; something a lot of people are missing out on in the cooler months of the year.

 

You can get a really cool phone app called D-Minder which helps track how much Vitamin D you’re getting versus how much you need.

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D-Minder is a great app we use often

If you’re brave and have a private spot to sun yourself, consider doing what Daniel Vitalis is promoting at the moment…  the #NakedSunTime Challenge (check it out on social media)!  The aim of this is to expose your whole body to the sun and have no visible tan lines. Not for vanity reasons but purely for the amazing health benefits.

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naked sun time on the balcony

  1. Play outside – Instead of going to the gym, how about attempting to get outside to play or exercise? This again gets you outside in our natural surroundings and is far more beneficial then working-out inside.

 

Even if you only do this in your lunch break it’s a great way to get the body used to the colder weather.

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playgrounds aren’t just for kids! take advantage of one near you

Stuck for ideas on what to do? Click here for some inspiration

 

  1. Expose the body to the cold – Yes, you read that right! More often than not people feel the cold and rug up as much as possible to make themselves feel toasty warm. Why wouldn’t you?!

 

I enjoy doing this too, of course, but this year I’ve made a conscious effort to let myself be exposed to the cold weather more often than usual. I do this by going barefoot outdoors, trying to minimise the use of my jumpers and even jumping into the cold water at the beach.

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barefoot…

 

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to watch the sunrise on a chilly winter’s morning

The reason I do those things is to build up my tolerance to the cold weather. It’s a new thing for me this year and already I’ve noticed my usual sissy attitude to the cold has improved.

 

So why don’t you give it a go?

 

  1. Work-out and play in a group – It’s much easier to face the cold and work-out if you’re with a group of people. The motivation you can give each other, the ideas of things to do, team work is really helpful at this time of year!
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get your friends involved for some fun outdoors

Find a group of friends who are willing to face it with you and get moving together.  If you don’t have keen friends or colleagues, you can always join our Primal Fitness Class

 

  1. Warm up by a fire – This is one of my favourite things to do in Winter! If you have the space at home outside, consider getting yourself a brazier or fire pit and sit around it at night.

 

It’s a great feeling to sit around with the orange glow in the night. It’s a terrific way to have some down-time from the busyness of our daily lives and helps us reconnect and converse with friends, family and our loved ones.

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a brazier like ours is about $20 from Bunnings

For bonus points head straight to bed after a fire without turning the house lights on.  The orange glow of the fire will make you nice and sleepy so you should be out like a light. By avoiding the bright unnatural indoor lights your melatonin levels stay balanced.

 

You could also consider making healthy marshmallows and roasting them on the fire. Who doesn’t enjoy that?! It’s a nice treat to help you enjoy the experience even more. You can grab the recipe in Aimee’s Sweet Goodness with Gelatin e-book here.

These are a few of my favourite ways to beat the Winter Blues and I hope they help you in some way.  We’d love to hear from you if you have any great suggestions to add to these!

Until next time… move and play lots!

Clint

 

5 things I am grateful for:

  1. Sunshine
  2. QLD flogging NSW in the State of Origin
  3. Sitting around a nice fire
  4. Going barefoot
  5. The ability to learn