Fitness Blog Miami | Primal Fit Insights

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Strongman Training at THE HILL

By Matt PackMarch 31, 2012

Big Drew and I headed to THE Hill with nothing but a 40ft pulling rope and a 32KG KB. We learned quickly that you don’t need many tools at all to make the Hill an effective workout.

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Primal Fit + Sandbag + HILL= Trouble!

By Matt PackMarch 31, 2012

Ron and I took a trip to THE Hill with a 120 pound Sandbag, a 32KG KB and a 25 pound Club Bell. We did 20 Sandbag squats and walked down and up the 100yd hill, rested 2min and and performed 8 reps of a KB Snatch and walked down and up the hill farmers walk style. We then performed 15 Club Bell Mills ea/side and walked down and up the hill. The second round consisted of sandbag squats, kb swings for 20reps and an all out hill sprint to finish it up! This was crazy. Took me about an hour before I could eat, I don’t get sick often but I was on the verge for the first time in a long time… Try this out and let me know.

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Beast Mode Part 2

By Matt PackNovember 13, 2011

Crazy Strongman Finisher for my 56 year old friend and client David Miller. Dudes a joy to train, takes everything I throw at him head on! The testimonial he gives me at the end is really cool, thank you David, for leaving it all on the line. You’re an inspiration!

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Fat Loss Tool Box Part 2

By Matt PackNovember 9, 2011

This Hybrid outdoor conditioning circuit is a great addition to any toolbox. Not only does this type of workout burn a ton of calories during and after, there’s just nothing like training out in the elements. Do yourself a favor and PLAY outside when you get a chance, notice the emphasis on the word PLAY! Stop making exercise a chore and start making training something to look forward to, if you don’t enjoy working out you will never make it part of your life… My two favorite Baby Boomers Sue and Aldalia workout hard and enjoy life to the fullest! In fact after this workout I received a email from Sue saying she was still getting the dirt from under her fingernails and she LOVES IT! No better feeling than laughing and having a great time while getting a kick butt workout with your friends…

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Fat Loss Tool Box Pt.1

By Matt PackNovember 9, 2011

The Fat Loss Tool Box installments will feature some the most effective and innovative training sessions completed at Primal Fit Miami. This first one is demonstrating a Db Complex performed in a 2-8 ladder fashion. Like I explain in my DVD Fat Loss Secrets Revealed Complexes can be performed in many different ways and with many different types of loading. We use complexes with Barbells, Kb’s, Sandbags, Club Bells, body weight and even cables. There are hundreds of exercise combination’s, I just stress that it’s best to pick compound exercises that flow from one to the next seamlessly. There are also numerous ways to increase of decrease the difficulty: increase amount of exercises increase the load increase the reps increase the tempo decrease the rest period’s between rounds Get creative with these as you are really only limited by your imagination! Be on the look out for my next Fat Loss Tool Box installment tomorrow featuring two of Primal Fit’s Baby Boomers! These two really bring it and prove to everyone that woman can train hard no matter how old they might be.

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Fat Loss Inferno!!

By Matt PackNovember 8, 2011

Every Friday at Primal Fit Miami we hold a “challenge” day. This changes each week and ranges from outdoor conditioning circuits, strongman medleys, timed stationed based training, complexes, hybrids and ladders for time. One thing everyone knows is that Fridays is not only going to challenge you physically but it’s going to challenge you mentally. We here at Primal Fit Miami believe that in order to effectively take your body to the next level you MUST push/challenge or do more than what your body is used to doing. If you continue to do the same things than you will continue to get the same results! I didn’t say NO PAIN, NO GAIN. I mean that YOU must find an intensity that works best for you. Intensity is all relative so at least twice a week find your intensity and work HARDER not LONGER than you ever have. Intensity is the KEY to long-term FAT LOSS! By you running those stairs, climbing a hill, sprinting to that mailbox or swimming that lap as fast as you can you are creating a “metabolic disturbance”. This disturbance on your metabolic rate will increase your caloric expenditure from anywhere between 18 and 24 hrs after your training session. Who doesn’t want to burn more calories at rest? That’s right, by you working harder you will be able to increase your chances for long-term fat loss by just sitting at your computer. This is exactly why weight lifting is so important for fat loss. Muscle tissue happens to be very expensive (spends energy) at rest. The more muscle you have the calories your body burns at rest. If you mix the muscle created from your resistance training workout in with a couple of High Intensity Interval Training sessions you will literally turn your body into a FAT LOSS INFERNO! Were not done… There are 2 other tactics we use with our clients and it’s something you’ve probably heard before, meal frequency and TEF (thermic effect of food). In a nut shell it’s increasing the amount of meals per day. This keeps blood sugar stable as well as increase metabolic rate. The last metabolic rate enhancer would be PROTEIN. The Macronutrient Protein is the most “thermic”, meaning your body has to work a little harder to break it down. Because of this increase in effort your body’s metabolic rate again will increase. So there you see, in order to take full advantage of The Fat Loss Inferno or having your body burning calories at rest on a 24hr basis or even longer it is crucial to increase lean muscle (weight train), perform intense Cardio (HIIT, Sprints etc…), consume protein at every meal and try and eat every 2-3 hours.

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56 Year Old Goes BEAST-MODE at Primal Fit!!

By Matt PackOctober 31, 2011

Out of town client Big D spends his birthday at Primal Fit Miami. I told him I had a big surprise and I know I didn’t let him down… Happy Birthday Dave! This guy is honestly not only one of the hardest working 56 yr old’s, he is one of the hardest working CLIENTS I’ve ever worked with. He’s Jacked, a straight ROCK and mentally tough to boot. This guy is no spring chicken in the Iron Game either, he’s been training hard his whole life! That’s what’s so impressive, training is part of his life. He uses exercise as PREVENTION! Unlike other people who either wait till it’s to late to start exercising and get injured or even worse waiting until their Doctor suggests it. David can train at this intensity simply because he’s doesn’t know any better… There is no whining, no complaining and NO QUIT! He’s all Business and when he trains at Primal Fit he’s all BEAST-MODE. Take it from Dave there is no excuses, EVER, no matter how old you are. Get after it now, before it’s too late..

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NEW Meatza Recipe

By Matt PackOctober 30, 2011

I love pizza! I actually grew up on Domino’s Pizza growing up with my Dad and brother back in Virginia. Fast-forward to 2011 and I still LOVE Pizza, In fact until a couple of months ago I would plan when I would have my pizza usually twice a month and ONLY on heavy conditioning days (deserved it) or a planned cheat meal. I always teach my clients to listen to your body after you eat food, it will tell you all you need to know if in fact it was the right “FUEL” for YOU. I pretty much had learned to ignore these feeling as Pizza was officially a learned behavior from childhood plus it tasted so dag gone good (red neck for delicious) but I just got tired of feeling grumpy, bloated and lethargic after eating it. These are the same feelings I get after I eat ALL refined carbohydrates and most “healthy” whole grains, that’s why I’ve eliminated all whole grains, wheat and refined products from my diet almost 100% accept for the occasional party or special occasion. So I did some searching around for some Pizza alternatives and came across this grain free/wheat free MEATZA: http://www.thehealthycookingcoach.com/2009/09/paleoprimal-pizza.html I gave it a try this past Saturday night and it came out really good! I have to be completely honest when I tell you that I did miss the CRUNCH or the texture from “real” pizza but all in all it tasted great and I didn’t get any of the common side effects usually associated with eating refined grains. My wife enjoyed that;) I followed the recipe from The Healthy Cooking Coach above pretty much to the tee but I used 2 pounds of ground Bison. Even if you’re not Gluten Intolerant I absolutely recommend that if you’re trying to make better dietary choices you give this a try plus it only took about 30min total. Give this a try and let me know what you think!

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Watch your Waistline; Be Aware of "Healthy" Foods

By Matt PackOctober 21, 2011

Get the low-down on the low-fat and other not so healthy “healthy foods.” http://www.thestreet.com/story/11240940/1/10-not-so-healthy-health-foods.html?cm_ven=GOOGLEN

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A Drink, or Two, a Day Keeps the Doctor Away

By Matt PackOctober 5, 2011

A new study shows that moderate drinking in middle-aged women contributes to better health in older-aged women. Cheers, Ladies! A Drink a Day May Mean Good Health in Older Age

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