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Primal Education

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25.01.2022 What does ‘healthy’ mean to you? When you imagine your healthiest self- how does it look? Is it vitality, vibrance, energy, balanced, bouncy, strong, connected, supported? This is how we see health. It’s what we will, and do, help others to achieve. All round health. Mind, body, soul. Life is constant growth, constantly learning, constantly choosing yourself. When you choose yourself, in our opinion, life is more enjoyable. Sometimes we forget to have our own back, but we ar...e soon reminded by our loved ones to check in and rise up. And that is why we are starting a challenge. We will be that support to remind YOU to have your own back. To rise up. We will have your back. 60 Days to Strong with Primal Education. Strengthening your body, your mind and your connections. Contact us now to secure your spot. [email protected]

24.01.2022 Connection and community are vitally important in 2020. This photo is from one of our health retreats @adellekaps and I facilitated in the Stirling ranges Western Australia in 2016. 3 mountains hiked, morning yoga, quality food and a lot of laughing and conversations over the 3 day trip in WA. It was a great trip. _ Adelle and I look forward to facilitating one again early 2021.

24.01.2022 Push and Yoga session done for the start of the new week. Any style of training will build personal resilience and optimise your health and fitness if done consistently. The last 6 weeks I have started yoga, regular fasting, infra red saunas, utilised strength bands and kettlebells, added more plant based foods in my diet while continuing with my traditional strength work based around squats, deadlifts and some accessory push / pull work.... Bodybuilding is my passion though it is great to be adaptable and show up for any workout and build a functional, strong body. I hope everyone is starting Monday doing something they love with people who make you smile.

23.01.2022 Combining progressive overload and an intense focus to perform each rep with optimal technique and execution is the best way to achieve optimal results while preventing injury. Most men in general lift excessive weight with poor mechanics and execution while females usually have good movement patterns / execution though don’t overload enough. The key is to find the sweet spot where you can contract to potential while keeping super strict form. _ A variety of Squats, Lunges ...and added isolation work to deplete the legs and create a big EPOC effect. Legs are our metabolic currency. To create a strong, symmetrical body leg training is essential. Please never skip leg day. @adellekaps See more

23.01.2022 There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses - only results. 7 week changes towards @icnqld by @nikkidey. Excited to see her in sports model and the fitness division come October.... Results in just under 2 months. 3.2Kg 4.4% body fat energy, strength and performance. 4 week training blocks, manipulating nutrition every 2-3 weeks and focusing on the key principles that build a strong, lean body. Can’t wait to see the final product.

23.01.2022 Many people get lost in the ideal/perfect program and go hard for 8 weeks only to completely drop off and seize their exercise endeavours resulting in months off training and not achieving their fitness goals. Adherence/ staying consistent is the base and is the key, as the old saying goes Half the battle is showing up. If you hate your training or are trying to follow a program that looks great on paper but you can’t adhere/stick to, it’s not a good program. This comes fir...st. The best long term results I have seen from clients are the ones who create a good balance between training/work/family and are very consistent in their training and nutrition. Be consistent in healthy behaviours, train frequently and hire a coach/PT who will keep you accountable and regularly communicate with you about changing the training plan. If you are going to the gym regularly and not seeing results, it’s time to get a personalised program tailored to your goals, lifestyle and abilities. Here at Primal we offer online programming with weekly check-ins (via phone or email), one on one training and also one-off programming for the people who are self motivated. Is it time to step it up? Contact us now [email protected]

22.01.2022 The look I give when a female tells me they will develop a huge amount of muscle mass from performing resistance training. Women and Resistance Training. Fortunately a majority of females I meet and communicate with are aware of the health benefits of lifting weights frequently (3-5 times a week) and understand they won’t look extremely bulky and swole.... The female body has lower testosterone and anabolic hormones levels compared to males which will be big determining factor in the ability to build and preserve muscle. Diet, genetic factors, training and recovery systems play a huge role in the ability for a female to build muscle mass. IMO every female should perform some form of resistance training with a structured plan unique to their body. Don’t be afraid of cycling heavy loads with lighter loads depending on the stage of your training phase and goal. When women lift weights consistently their whole mindset shifts and every female I work with has become empowered in their personal and professional life from performing resistance training.

22.01.2022 Daily movement, nourishing smoothies and vitamin D at the beach. @adellekaps

22.01.2022 Revisiting this captivating book which I was recommended by a psychologist I was working alongside in 2013 during my WA mining years. I actually covered the book 3 times. I still reflect on some of the quotes today and the one that resonates the most is empowering to your personal mission. Those who have a 'why' to live, can bear with almost any 'how'... What are you currently reading that is having a profound impact on your life?

22.01.2022 This week has been really positive in terms of training and nutrition. Personal goals around mobility and improving weaknesses in certain muscle groups have been a priority for me since last months show. _ Yesterday’s 45 min posterior session is below. 1- 10 sets of conventional deadlift in a reverse pyramid scheme. 2- RDLs 2 sets of 10-15 RM... 3- Banded Good Mornings 3 sets of 10-15 RM Chin-ups to technique failure to complete the session. Reminder you don’t NEED a lot of equipment to produce a great workout. Effort and good exercise execution is the foundation of progress. Use these key tips for a deadlift / hip hinge movement. * Stand tall, abs tight, feet driving into the floor through the heels. * keep the knee position consistent, don’t let them move. * the harder you can push your feet/ heel into the ground, the harder the muscles can contract.

21.01.2022 The hard work puts you where the good luck can find you. Make every workout opportunity meaningful and track lifestyle factors religiously. Be relentless in the pursuit of your goals. Time to put those stories in your head to bed.

21.01.2022 Getting the most out of the 45’ Leg Press exercise. The 45’ Leg Press is always programmed for our clients as it provides a lot of value. It’s simulates the quads, glutes and hamstrings depending on foot position. The higher the feet = stress on the glutes.... The lower the feet = stress on quads. As performed here be mindful of your individual range of motion and pay attention to tempo while avoiding locking out the knees. Always maintain constant tension throughout the movement ensuring that you are locked in / stable and paying attention to every rep. If you have trouble setting up and activating your quads or glutes on the 45’ Leg press reach out and we can help.

20.01.2022 Leg Development - The Lunge. The lunge is one of the king lower body movements. It’s a compound movement and gives you a lot of feedback about stability.... Benefits Of Lunges #Improved Balance #Superior Symmetry #Increased Hip Flexor Flexibility #Improved Glute Activation #Better Core Stability #Spinal Deloading Walking, BB, DB, KB, overhead. Plenty of options to include in programming.

20.01.2022 Honour your commitments with integrity. Honour each workout experience with high intention and focus. When you apply focus and commitment to each workout other areas of your life will improve and level up.

19.01.2022 When I received the stage photos last night of @roger.wyan I was proud and excited for his future possibilities in the sport. Roger has set the bar for discipline, learning and his work ethic and application is a reflection of his results. I’m excited for the impact you will have in bodybuilding and the amount of australian and chinese people you will influence positively with optimising their health and fitness through smart training and nutrition practices. Congratulations

18.01.2022 Sometimes the best training sessions are the ones where you dive in, commit to every rep and go for it. Shift that mindset into anything in life (relationships, career, health outcomes) and most of the time something great will happen or you will get some form of learning. Dive in. I find the hack squat always available when I visit most gyms as it can really expose and mentally challenge you. I avoided it for years because of this reason. Part of today’s leg session with a combination of drop sets and giant sets @adellekaps

17.01.2022 There is no easy path to health and relaxation. The only way to get there is through daily effort, and in the end you are responsible for getting there. Great teachers & coaches are important. They can give you amazing insights and help point you in the right direction, but the real question is: What will you do with all of that great instruction? Will you use it to change your life? I really hope so. _ It’s not enough to train once a week and expect that your health and fitness will change for the better. Demand excellence of yourself.

17.01.2022 GUYS IT'S FINALLY HERE My E- book ' Primal Training and Nutrition' has officially launched! I'm honestly so excited to share this with you all. It's full of value and I know many women and men will benefit from the knowledge within.... This is for: ANYONE. It's a framework, essential for becoming the healthiest version of yourself which in turn, helps fight illness and diseases. . Like the 'C' word we won't mention. . . FIRST 15 PEOPLE - will receive this complimentary If you would like a copy comment, drop an emoji or a GIF Please don't be afraid to reach out, let me know what you think. Let me know if you're needing some help. Just cause the gyms aren't operational anymore doesn't mean we all have to stop functioning too! TBA: Keep an eye out- for my Online 8 week challenge. Kicking off on Monday the 6th of April. Perfect to keep you busy and working towards your goals in isolation and in general

15.01.2022 However beautiful the strategy, you should occasionally look at the results. Short term recomp executed well by @mjbodies Calories intake was kept relative high though the initial phases of this recomp then we tapered off for the remaining 4 weeks into a 20% deficit. Focus on the big lifts and getting strong in the Squat , bench press and deadlift.... Martin has great genetics and a strong work ethic and I feel with another growth phase he will be ready to turn things up into 5th gear in 2021. #recomp #health #primaledu #primal #bb #physique

14.01.2022 Our 60 Days to Strong challenge starts soon! If you have already registered your interest, please check your emails as we have sent you an email (check junk or let me know if you haven’t received it). For anyone only able to make one class a week (or no classes) you can still join our challenge. Online participation pay the $99 joining fee then pay for your classes attended. ... The $99 joining fee gets you access to our guest speakers, weekly challenges, group online support and all things health & fitness within our group. You will just need to send your measurements and photos to us. Our $40 per week gives you unlimited classes as well as all of the above, plus we take your before & after photos & measurements in your initial and final consultation with us. Let’s get you strong! Looking forward to it!! Our winner and runner up will be receiving some amazing prizes!! Let’s do this

14.01.2022 Great 8 week recomp from @moose__brandon. Busy father and in a leadership position requires perfect training and nutrition planning to meet his energy requirements. A photo shoot and potential show coming up means we will push a deficit a bit harder with scheduled refeeds each week. Training volume is relatively high and rest / recovery is a huge priority as we push the calories down a bit further. I love achieving and witnessing progress and results.... Reach out if you wish to master your training and nutrition. Time is precious. See more

13.01.2022 How do you approach a lift and what do you think about before you commence an exercise? Those that know me well understand the approach I take with training is significant. Training anchors my body and provides clarity around my mission to build strong, healthy bodies. Before every lift I practice the following.... - correct set up for my body. I am over 6 foot so I require a few adjustments to ensure my body is in the correct position. - I think of challenging my muscular system in every rep instead of completing a specific number. I have a range and I’m happy to fall between if form and execution are clean. - I maximise stability through a bench or internally to ensure I can contract each muscle efficiently. - Extra attention is paid to tempo to ensure I don’t bail out of a lift and utilise other muscle groups to move weight. Approaching each lift with maximum focus and intention is a recipe for results and success. What goes through your mind when you set up for an exercise?

12.01.2022 A successful body and mind transformation requires ongoing communication between coach and client and the ability to trust the process while having faith in the coach. _ Education and homework in the form of tracking macro and micronutrients should be paramount while understanding energy balance and developing sustainable nutrition habits. Execution and effort of each exercise should be a big focus for programming as this will create optimal movement patterns and muscle recru...itment. Building strong, lean bodies through progressive resistance training and a small amount of cardio respiratory work is what I find most females like to achieve. _ Looking forward to seeing what we can do again soon @mich_saunders_ See more

11.01.2022 Hi Guys, Jumping on a Instagram live tonight @ 730pm AEST with Alice Nguyen - Chiropractor and IFBB Bikini pro. Alice and I will be discussing treatments for lower back and neck pain, how chiropractic treatment can assist recovery and wellbeing while touching on contest prep and her recent trip to Africa to compete at the Arnold Classic Africa.... If you have any current injuries or questions around training / contest prep jump on and have a chat. Steve

11.01.2022 Challenging muscles through tempo changes. To ensure you are always progressing towards your physique goals it is ideal to change the tempo of a movement at regular periods in a program. I find performing a 2-3 second negative (eccentric) phase with a 1-2 second positive (concentric) phase works well when developing muscle hypertrophy. Set duration can last between 40-70 secs depending on the goal.... Like every lift- setup the body, stabilise and lift with intent.

11.01.2022 A highly developed values system is like a compass. It serves as a guide to point you in the right direction when you are lost.

11.01.2022 Successful leadership is leading with the heart, not just the head. Possessing qualities like empathy, compassion and courage come to mind when I think about leadership. I also think leadership comes from integrity-that you do whatever you ask others to do. Just by providing a good example as a parent, a friend, a coach makes it possible for other people to see better ways to do things. Leadership does not need to be dramatic and dictatorial. How do you display leadership in your life?

11.01.2022 Started friday with a posterior resistance session and an intense infra red sauna listening to the great man @paul.chek share his wisdom regarding the concerns around big pharma and modern medicine. Currently sitting watching this fire and reflecting on what it really means to be healthy and live with a high level of vitality. - deep connection with food and ethical farming principles. ... - absence of illness and disease through a strong, supportive immune system utilising high quality food and certain supplements. - transparent & loving relationship with yourself and partner. - strong & resilient body using resistance and cardio respiratory training methods. I really enjoy watching fire. Fire has been linked to the idea of renewal. The Greek phoenix, for example, would come back to life after burning, and it served as a symbol of renewal and rejuvenation.

10.01.2022 The more in depth you dive into exercise programming and what really matters you start to release that without mastering the art of maximizing a muscle contraction, you’re leaving muscle tension and therefore great results on the table. Exercise selection, sets, reps, time under tension, rest periods are important but until you nail each rep and ensure you are challenging the muscle then the above don’t really matter. Knowing the structure and function of the body and how eac...h muscle moves is essential to prevent injury while winning the game of muscle building. #winmusclebuilding #primalconditioning #primal

10.01.2022 As we enter a new week building towards our goals I want to share with you my mindset around the training window and what I deem as essential and non essential during a great training session. Essential in a training session. - change your state through posture and breathe. Shoulders back, proud, fierce- warrior like.... - be present with every rep and exercise. Feel the muscle stretch and contract. Go within. - find where the exercise is hard and stay there for a while. This spot is where you develop a lot of strength and character. - Smile and acknowledge you can workout without limitations. - hydrate every 15-20 mins and add additional fast acting carbs if your training session is going to be extremely demanding. Non essential. - excessive phone usage. Be present in your workout. - small talk. - weight belt or waist trainer when spending time on machines or lifting light weight. - Copious amounts of pre workout and caffeine. This used to be me. Music / breathe will create arousal and focus. There are many others to discuss. Implementing these will guarantee you have a great workout experience and achieve your fitness goals. Maximum your time in the gym and outdoors. Happy lifting. Steve

10.01.2022 Acknowledging one of my hard working clients on the Gold Coast for his amazing work over the last 7 weeks. Chris is a share market day trader who spends up to 12 hrs per day watching the global markets and found it challenging to create motivation after sitting most of the day. He reached out to me during COVID and we have been working together weekly for the last 7 weeks.... Increased daily steps, 2 x resistance sessions a week, tracking food (calories and macros) and consuming more water was the basis of the plan. Building habits and creating momentum each day. Results. - 7.3kg down - 4.5% body fat reduction - 22cm drop in measurements - increased energy and cognitive function. Awesome Chris.

09.01.2022 Good posture and body alignment involves training your body to stand, walk, sit and lie in positions where minimal strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Be mindful of the posture you find yourself in throughout the day. Take the time to reset and be present. @leahchristie_ displaying alignment and flow.

08.01.2022 Who enjoys chin-ups? So many variations with wide grip, narrow, semi supinate all providing a different challenge for a particular muscle. If you are struggling with completing a full chin-up pay particular attention to the eccentric / lowering phase of the movement and complete a 3-5 second negative phase. You can superset these with a heavier lat pulldown to progress towards a complete Chin-up. 2-3 supersets is a great place to start while building overall back strength.

07.01.2022 Never underestimate the difference YOU can make in the lives of others. Step forward, reach out and help. This week reach to someone that might need a lift. Thank you to our primal tribe for supporting us and letting us guide you through your health and fitness journey in 2020.

07.01.2022 Tracking Daily Steps and Energy Output. The generally accepted convention for number of steps per day is 10,000. Tracking and measuring the amount of steps you do each day provides good information about your activity and health.... Averaging 10,000 steps each day and performing resistance training 3-5 times a week will promote health and wellbeing and enhance your physique goals. Track and document daily steps for a couple of weeks and find ways to increase activity during the day. Some days I manage 25,000 steps, other days 8,000. Measure and Manage the fundamentals to get sustainable results.

07.01.2022 4 tips to minimise fat gain this festive break. Over the festive season the average Australian adult gains between 2-3.5kg of fat tissue due to increased calorie consumption and alcohol intake in combination with a lack of movement. Below are some effective strategies that have kept the fat tissue off my clients and I over the years which can be implemented over the festive break. ... 1 - Start the day hydrated. 300-400ml after you brush your teeth so you don’t play catch up on your hydration levels throughout the day. This should be a daily practice. Many of us get confused with hunger and dehydration. If you are hungry drink water and wait 30 mins to see if you are hungry after this time. 2 - Schedule power naps throughout the week. A game changer for energy levels. 20 min power naps recharge the nervous system and prevent hunger later in the day. 3 - Intermittent fasting. Using a 16 hour fasting period followed by a 8 hour eating period is a popular method to utilise fat stores and create an energy dump. Always be mindful of overconsuming food later in the day as this frequently occurs with people. Chew your food well. 4 - Increase daily step count by 3000-5000 over the festive break. Remaining active and spending time outside over the break will create an energy deficit and offset a lot of the food we consume. After a big lunch or dinner take a 30 min walk around a park or the beach and get some movement in. Implementing these 4 strategies into your routine will support you over the festive break and ensure you are ready for a strong and healthy 2021. Steve

04.01.2022 Sunday Lower Body education for you guys. Getting the most out of the Front squat exercise. The Front squat is a staple in our programming as it challenges the quads and core region.... Set up. - Bar rested on the shoulders - Initiate movement with the knees - breathe in on the downward phase, exhale on upward phase. Spend time at the bottom of the range. - push knees out on the upward phase and keep soft knees at the top of the movement. As performed here be mindful of your individual range of motion and pay attention to a controlled tempo. Always maintain constant tension throughout the movement ensuring that you are locked in / stable and focused on every rep. NO wasted reps. If you have trouble setting up and activating your quads on the Front squat reach out and we can help.

04.01.2022 Lessons about optimal nutrition teaches children the importance of taking ownership of their own health. @adellekaps and I encourage our kids to think about how they feel physically and mentally after the foods they eat & we discuss the benefits to the body after eating a particular food. Teaching the mind-body connection leads to kids developing greater self-awareness and skills to make better choices to feed their bodies and help them feel their best. Childhood obesity in A...ustralia is continuing to grow and true, meaningful food education starts at home, not in the school system. #optimisehealth #foodeducation #primaledu #kidshealth See more

04.01.2022 A big day filming health and fitness content around exercise execution, workouts and cueing / technique considerations. Our mission at Primal is to help people optimise personal health and fitness through sustainable training and nutrition methods. The time we spend in the gym is so valuable and each workout opportunity should be maximised.... Looking forward to spreading our knowledge and experience. See more

02.01.2022 Getting the most out of the Bulgarian split squat exercise. One of our favourites. The Bulgarian split squat is a staple in our programming as it challenges the glutes, quads and core region. Set up.... - Hips and shoulders square - locate a focal point on the floor (focus) - breathe in on the downward phase, exhale on upward phase - slightly rotate torso towards front leg at the bottom range As performed here be mindful of your individual range of motion and pay attention to a controlled tempo while keeping the knees soft. Always maintain constant tension throughout the movement ensuring that you are locked in / stable and focused on every rep. NO wasted reps. If you have trouble setting up and activating your quads or glutes on the Bulgarian split squat reach out and we can help.

01.01.2022 There are times as a parent when you realize that your job is not to be the parent you always imagined you'd be, the parent you always wished you had. Your job is to be the parent your child needs, given the particulars of his or her own life and nature. @adellekaps

01.01.2022 The mistakes most young men make early in their lifting careers. More load doesn’t always equal more muscle mass. Regularly analysing set up, form and execution build the foundations for long term muscle building. As a young boy I regularly watched most males perform movements in the gym with heavy loads and minimal control. I’m grateful I selected conscious mentors early in my lifting career and emulated the techniques and principles that have kept me healthy over the years.... Enjoying the slow eccentric work in this training block and honouring every workout experience. I am grateful my body can move freely and I can train without limitations.