Você está na página 1de 180

www.ThePrimalEdge.

com

By Elliott Hulse UNEDITED EDITION


IMPORTANT COPYRIG
Copyright 2006, Elliott Hulse, Inc. , All Rights Reserved

www.ThePrimalEdge.com

IMPORTANT COPYRIGHT & LEGAL NOTICE:


You Do NOT Have The Right To Reprint, Resell, Auction or Re-distribute Unleash Your Primal Edge E-book! You May NOT give away, sell, share, or circulate The Unleash Your Primal Edge E-Book or any of its content in any form!
The copy of Unleash Your Primal Edge you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. If you have received a copy of the Unleash Your Primal Edge e-book without purchasing it for the retail price of $39.00 from one of the official Primal Edge websites then you have an illegal, pirated copy in violation of international copyright law. Visit the official Primal Edge website to purchase and register your own personal copy. All e-books are coded and traceable to the original purchaser to prosecute fraud. Registration entitles the purchaser to all future e-book updates, all bonus report updates, and lifetime subscription to the monthly newsletter. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, "Literary Work" includes "computer","computer program", "software", and all related materials sold online, including electronic books (e-books), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for Infringement begins at $250,000 and may also result in up to five years in prison. Please help stop Internet crime by reporting illegal activity to: Customerservice@primal-edge.com Unleash Your Primal Edge is a registered trademark of Elliott Hulse Inc. Copyright 2004, by Elliott Hulse Inc. ALL RIGHTS RESERVED: No part Unleash Your Primal Edge may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author (with the exception of brief quotations as used in reviews or discussion groups, with attribution to the author and source).

www.ThePrimalEdge.com

TABLE OF CONTENTS
Medical Disclaimer Preface Introduction Chapter 1: Primal Cuisine: The Price Factor, The Worlds Strongest
People, Your Unique Metabolic Type, High Octane Fuel

Chapter 2: Primal Strength: Free Yourself, Hard Core, Primal Strength


Movements The Ball is Rolling, 3rd Gear, Get Big, Max Strength, Fat Incinerator, Explode

Chapter 3: Training Game Plan: Creating the Perfect Plan, First Bite,

Chapter 4: The Primal Life: The Evil Stressors, How Does Stress Effect
My Primal Edge, Toxicity, Your Getting Sleepy, The Primal Urge, The Primal Breath, Energy Building Exercises

Chapter 5: The Primal Mind: Build a Better Brain, Mental Mastery,


Getting What You Want

Primal Resources

www.ThePrimalEdge.com

MEDICAL DISCLAIMER
This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet or nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. All individuals, especially those who suffer from any disease or are recovering from injury, should consult their physician regarding the advisability or undertaking any of the activities suggested in these programs. The American College of Sports Medicine (ACSM) recommends that apparently healthy individuals who are male and over 40 or female and over 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

www.ThePrimalEdge.com

Preface
This manual will reveal to you the incredible power that you possess. It will show you, step by step, how to achieve your dreams of incredible physical strength and vibrant vitality. You are the sculptor and the painter of your own life, this manual is your chisel and paint brush. Since I was a small child I had dreams of being a Super Stud. The absolute best that a man could possibly become. I wanted more than anything - to be the strongest, smartest and most accomplished person that I knew. You may call me naive, but at age 27 I still believe that this is possible for me. The journey of reaching my full potential has led me down several roads, some of them were useless and others led to pure gold. Among the most important jewels that I discovered on this journey are: 1. You Become What You Think About I learned this jewel from many of my mentors, namely Brian Tracy and the late Earl Nightengale. With this understanding it became evident that each and everyone of my activities must be geared towards improving the quality of my thoughts and increasing my capacity to think. 2. You Must Drink Right, Eat Right and Move Right to Think Right This comes straight from the mouth of the incredible Paul Chek. Paul has taught me that in order for us all to realize our true human potential we must treat our bodies with the same amount of care that many of us use to treat our automobiles. Drinking right, eating right and moving right means that must pay greater attention to what we put into our oceans, rivers, lakes and streams. We must pay attention to what is being done to out food and the land it is grown upon. Paul reminded me that the current degeneration of the human race that we are experiencing mirrors our management of Mother Earth. We breathe the air that is her lungs, we drink the water that is her blood; we eat the foods that are a part of her great and beautiful body. How can we be healthier than She, for we are She and She is we! - Paul Chek 3. If One Person Can Do Something, Anyone Can Learn To Do It Although I first encountered this gem listening to Brian Tracy I must give credit to Richard Bandler, one of the founders of Neuro Linguistic Programming. Essentially, this means that you can learn

www.ThePrimalEdge.com the elements of excellence of the worlds greatest achievers and learn to create the same kind of achievements for yourself. This point is extremely important to you and you journey through this manual. I have spent several years studying and modeling the skills and behaviors that are essential to achieving maximum health and vitality. I have learned what it means to be a truly healthy individual and what it takes to become a Super Stud. Armed with the understanding that What one person can do, anyone can learn how to do. Ive dedicated my life to learning from the masters in the fields of Strength & Conditioning, Holistic Health, Sports Science and, Nutrition. This book is written from the following perspective. If Elliott Hulse a kid who was diagnosed with ADD, had been arrested twice before the age of 15 and, still lives in a world where he believes that he will become a Super Stud - can fulfill his true physical, mental and spiritual potential Then You Can Too! Have faith and follow my lead.

Dedication
This book is dedicated to YOU, the man or woman that is on the journey to self-fulfillment and human excellence. YOU are the essence of all that is Good; I love YOU.

www.ThePrimalEdge.com

Introduction

1. Unleash Your Primal Edge is completely truthful and unbiased The goal of this book is to provide you with nothing but the truth. There is no hidden agena. I dont have any supplements to sell you. I dont have any exercise equipment to market to you. I am not sponsered my some processed food manufacture or pharmaceutical company. My intent is to show you what I have discovered. The tools that I have learned and the stories that I have lived. In these pages resides the map towards maximum fitness achivement. The map is designed to show you, YOU. You will not find signs pointing to anything except the inner roads that you must explore to build yourself the body, mind and life of your dreams. 2. Unleash Your Primal Edge is not a temporary quick fix approach. It teaches you the skills and habits that will help you change your life Anyone who tells you that you can have it fast or now is lying to you! I understand that we live in a fast culture and that there is a higher percived value for someone or something that can get you results now instead of later. If you are not willing to admit that it has taken several years of neglect and abuse to get you to where you are today and, that it could take several months or even years to fulfill your potential then simply send this book back and I will refund your money. In this manual you will find ALL of the tool and resources that you need to get from where you are to where you would like to be. I am your coach and this is the game plan. It is up to you to execute the plays. 3. Unleash Your Primal Edge will show you your unlimited potential for amazing strength and vitality This book is for you and about you. My biggest objective is to get you as excited about yourself as I am about you. There are no limits to your abilities. The

www.ThePrimalEdge.com images of perfect health and exhubarant vitatliy that you hold in your mind are attainable. Within these pages are little known secrets that have been ingored or downplayed for many years. 4. Unleash Your Primal Edge is a holistic method for achiving maximum fitness Unlike any other program ever written, Unleash Your Primal Edge is truly holistic. What this means is that the combined efforts of imporving your diet, lifestyle and exercise all at once makes this program 5. Unleash Your Primal Edge is just the beginning Ive dedicated my life to you. You are not alone, I will be there for you each step of the way. Heres how: N/A yet Lets get rockin!

www.ThePrimalEdge.com

Chapter 1. Primal Cusine


The Price Factor
That modern man has been declining in physical fitness has been emphasized by many eminent sociologists and other scientists. That the rate of degeneration is progressively accelerating constitutes a cause for great alarm, particularly since this is taking place in spite of the advance that is being made in modern science along many lines of investigation. (1) Dr. Weston A Price Nutrition & Physical Degeneration

The late Dr. Weston A Price has documented the most comprehensive study ever, of the primal man and his diet / lifestyle in his groundbreaking book Nutrition & Physical Degeneration (1) Dr. Price was a dentist in the late 1930s, he began to notice that an increasing number of his patients were contracting dental maladies such as cavities and rotting teeth dont we all? And most notably, his younger patients were being born with what Dr. Price called facial deformities. These facial deformities have become commonplace since the 1930s, they include: crowding of the teeth, crowding of facial features and, a narrowing of the palate and jaw. As well, Dr. Priced noticed an increased susceptibility to illness when these deformities were present. (1) Not only did Dr. Price notice that the physical structure of man was deteriorating but he noted that the function of the mind and the body was wasting away also. Today, it is common for children to be born with these facial deformities as well as behavioral and cognitive dysfunction; prior to the 1930s this was not the case. Dr. Price knew that something was wrong and he set out to find an answer. According to Dr. Price: Some of the primitive races have avoided certain of the life problems faced by modernized groups and the methods and knowledge used by the primitive peoples are available to assist modernized individuals in solving of their problems. Many primitive races have made habitual use of certain preventive measures in meeting crucial life problems.

www.ThePrimalEdge.com So, like any sane, wealthy, doctor of the time he set out to find groups of isolated primitive peoples through the world. Dr. Price wanted to discover what Man was truly intended to eat and how Man was truly intended to live. Why is this information important to us civilized folk? Welllets ask Dr. Price: These data will be useful in preventing race decay and deformities, in establishing a higher resistance to infective disease [As well as chronic disease and improve our performance]. (1) Not only did Dr. Price discover that primitive peoples were happier, healthier and more disease resistant but they were as tough as nails Some primitive kids in the Swiss Alps were playing in a stream of water in the middle of the winter while Dr. Price and his colleges were freezing their butts off with their big winter parkas on! THESE KIDS HAD THE PRIAML EDGE! And thats what I want you to have. Not necessarily the ability to play in the ocean in February, but to learn to live in such a way that you can be healthier, happier and tougher than most of the guys around you. You deserve to live up to your potential and this begins with your nutrition and lifestyle choices. You may be asking yourself Elliott, what the heck do I have in common with these uncivilized tribes? Remember, you are still a primitive man living in a modern world. Our DNA has not changes for thousands of years. The only thing that has changed is the way we use and misuse / abuse our bodies.

www.ThePrimalEdge.com

The Worlds Strongest People


The Primal Edge In The Swiss Alps (1931-1932) The first isolated peoples that Dr. Price studied were as group of folks living in the Loetschential Valley waaaay up in the Swiss Alps. Modernized societies found it difficult to corrupt these guys because trucks containing loads of garbage foods couldnt make it way up those hills. In fact, these folks lived on a diet of foods that were completely locally produced think about that when youre eating a mango and you live in Canada! So, what did Dr. Price find in these cold hills The People of the Loetschential Valley make up a community of two thousand who have been a world unto themselves. They have neither physician nor dentist because they have so little need for them; they have neither policeman nor jail, because they have no need for them. It has been the achievement of the valley to build some of the finest physiques in all Europe. This is attested to the fact that many of the famous Swiss guards of the Vatican at Rome who are the admiration of the world and the pride of Switzerland, have been selected from this and other Alpine valleys. (1) We are really interested in what these people ate they were smart, peaceful, and strong as oxen! Their diets consisted of: Butter not just any old butter, this butter was special so special that they would hold festivals and celebrations in its honor. They instinctively knew that butter from cows grazing on fresh, growing grass had amazing live-giving properties. Despite what our honored T.V says, butter (from quality sources) is among the healthiest foods on earth. If you want The Primal Edge eat butter (check the resources section for getting your hands on some good buttermmm, and more information on the truth about butter!) Cheese Again, if you think they were eating Kraft Fun Slices then you're in deep denial. Their cheese was loaded in all kinds of stuff that would make a bigger man out of you! And if your worried about high cholesterol and other myths of the sort, remember they had NO DOCTORS. They didnt need em. If you think Gulaf The Swiss was taking Lipitor because his LDLs were high then you havent been paying attention! Rye Bread Dr. Atkins would have a heat attack! These folks loved to take large slabs of Rye bread and put a slice of cheese (equal is

www.ThePrimalEdge.com thickness) on it for a mid-day snack. This bread is the way bread was meant to be. It was grown in healthy soil (this is another story) and prepared with time, effort and lots of love. A far cry from the processed fortified and, genetically engineered garbage grains that we eat today. So, it should be obvious to you that a large part of why these folks were so big, strong, happy and healthy is due to the way that they ate. This was so obvious to Dr. Price that in his journal he wrote: One wonders immediately if there is not something in the life-giving vitamins and minerals in the food that builds not only great physical structures within which their souls reside, but builds minds and hearts capable of a higher type of manhood in which the material values of life are made secondary to individual character. (1)

The Primal Edge in The North American Indians After some time in Europe Dr. Price came back to America to study the various native peoples of his homeland. The Native Americans lived for thousands of years completely isolated from The White Man. These folks have adapted to their given environments and have learned how to live WITH the land, not just on it.

The Indians of Canada and the Northern Regions About them: These folks lived in some cold weather! It was seventy below at some points. This meant that they were definitely not farmers and if you told them that you had to eat 7-12 servings of grains a day (food pyramid) they would put a hex on you! They ate meat, meat and meat with some meat on the side. Every part of the animal was eaten. Of greatest importance were the organs of the animals that they ate. These wise people knew that it was in the organs that all of the potent nutrition resided not in the lean meat. In fact if the meat wasnt fatty enough it was fed to the dogs! (1) Think about that the next time some puppet tells you to eat only lean meats and chicken breast. There was no Colon Cancer so out the window goes the Meat = Colon Cancer Theory.

www.ThePrimalEdge.com These were rugged and intelligent people. They lived in a country in which grizzly bears were common. Their pelts were highly prized and they captured many of them with baited pitfalls. Their knowledge of the use of the different organs and tissues of the animals for providing a defense against certain of the affections of the body which we speak of a degenerative diseases was surprising. (1) Their Fad Diet consisted of: Wild Animals Of The Chase Bear, Moose, Deer, Caribou etc. These people were strong because the animals that they ate were strong. The wild game that served as a staple in the Native Americans diet were respected for their life-giving properties and lived off of the organic land before being sacrificed for human consumption. I wonder where that chicken nugget you had for lunch came from? Animal Organs From the Rooter to the Tooter! The Natives knew that the most nutritionally potent parts of the animal meal were the organs. In fact when a kill was made, our savvy ancestors would immediately cut it open and eat the adrenal glands, liver, pancreas and heart first. All the other meat was either stored for later of given to the dogs especially the despised lean-meat. Veggies If they were in the stomach of the animal. Why waste valuable time and energy looking for veggies and cooking them when our friendly animals will do all the work for us. The animals are so kind that they are even willing to predigest the plant food for us. Primal man knew that meat is much more nutrient dense than grains and greens so he ate the animals who condensed all of the plant nutrition into tasty little bites. Sea Food Fish, Fish Eggs and Sea Weed. Today our oceans are so polluted that it is nearly impossible to get your hands on some clean, untainted fish. So I dont suggest dining out for sushi every evening. Fish oil is essential and should be a part of every mans diet. In the resources section I will tell you how to get some really clean fish and what fish oils are the best to use.

Like the Swiss folks these people were not only healthy of body, they were of sound emotional, psychological and spiritual health. Their nourishment and lifestyle is the obvious cause of this. Listen to Dr. Price: The sense of honor among these tribes seems so strong that practically all cabins, temporarily unoccupied due to the absence of the Indians on their

www.ThePrimalEdge.com hunting trip, were entirely unprotected by locks The people were remarkably hospitable, and where they had not been taken advantage of were very kind. (1) These, like all of the people that Dr. Price studied were very healthy until they came into contact with modernized peoples. It has been noted that medical care and surgeries were almost unheard of amongst the folks living traditional lives but, were rampant among those who adopted the White Mans Ways. For you to regain your Primal Edge, and avoid sickness and surgeries, take a lesson from these people Eat Real Food. I dont care if your favorite athlete tells you that it will make you run faster or hydrate you better than water, if it wasnt here 10,000 years ago- dont eat it. Its so simple! You can do it and I will show you how, just keep reading.

The Primal Edge in Africa - Masai Tribe of Western Africa: These guys are my favorite the Milk & Meat People of Western Africa! About them: The Masai are a highly skilled nomadic tribe. They live off of meat and the blood and milk produced by their livestock. The warriors of the tribe used the extremely vital bodybuilding materials, vitamins and fat-soluble activators in the animals blood to maintain them as the strongest and most disease resistance tribe in West Africa. Nursing mothers and their young also used to blood to keep them strong and disease free. (1) Their knowledge of animal rearing and care tops that of any industrial farmer in the American North-West today. So particular about which animals were to best to nourish themselves with that if a mother cattle didnt raise quickly after giving birth to her calf they would consider her meat, blood and milk inferior. (1) Think about the cramped, dark and dirty factories where you meat comes from and the fact that the animals in them are so diseased and mistreated that they have to pump them full of anti-biotics just so they dont rot alive before they can get to your dinner table. Do you think Mr. Masai would even look at your meat? Not a chance hed rather starve! Not only did they know how to care for animals but they knew how to hold their own amongst them too. The Masai boys would learn at a very early age how to kill a lion with their spear. This is a far cry from our little punks who cry when an angry mutt barks at him! When a Masai gets the munchies he eats:

www.ThePrimalEdge.com Meat- The Masai were geniuses when it came to caring for and raising healthy livestock. The meat from their roaming pack was so healthy that it could be eaten exclusively for days. Milk- Raw, the only way you should drink milk! Blood- The blood that was carefully draw from their animals, without even a flinch from the blessed beast, was so valued that small children and pregnant or nursing women were required a daily dose. Some Fruits & Veggies- Im sure that the vegetation that made up a portion of the Masai diet was not nearly as tasty as the fruit roll-ups that we feed our kids. Then again the Masai kids are probably not the candyasses that our kids are.

www.ThePrimalEdge.com

What They Ate (Discovering Your Unique Metabolic Type)


Although all of the people that Dr. Price studied ate diets that consisted of whole, unprocessed foods, the types of foods consumed varied from region to region. Due to the unique demands of the particular environment in which the peoples lived, each group required a different balance of proteins, fats and carbohydrates. This leads us to an interesting topic called Bio-Chemical Individuality. In 1956 Roger Williams, a famous biochemist, compiled his studies of the internal chemistry and organs of thousands of people and discovered something very interesting WE ARE ALL DIFFERENT! (2) We are as unique inside as we are outside. This also means that we all have unique nutritional needs. So if anyone tells you that youve got to eat the way some stupid pyramid says, tell him to shove it! If Sasquatch the Eskimo ate 11 servings of grains a day - not only would he starve to death he would also: get diabetes, high blood pressure, high cholesterol, ADD, ADHD, Acid Reflux, Depression and if you tried to take away his red meat because it resides in the little point at the top of your idiotic pyramid scheme he would be so angry that he would send you packing! And by the way, to all your animal-friendly vegetarians out there Dr. Price could not find a single healthy group or tribe that existed on a diet completely free of meat. Sorry, if you want to have the Primal Edge you must eat some meat or animal by-products! (1) So with regard to you and what you need to eat, finding out your Metabolic Type is of the utmost importance. (3)

So, how do you do this? #1. Read the little gray box below for hintsonce you find out weather you are a Protein, Carbohydrate or Mixed Type read the section in this chapter that is related to your type. #2. Read The Metabolic Typing Diet - by William Wolcott. #3. Quickly return to my book and read on

www.ThePrimalEdge.com

You know you are a Protein Type if you: Live to Eat! Are still hungry after a stack of 12 pancakes Sleep well on a full stomach (especially a fatty meal) Must eat breakfast or else! Are more creative than analytical Have a rather sturdy muscular build Would rather eat fatty, salty foods than sweet You know you are a Carbo Type if you: Could care less about food and eating Are still hungry after eating a steak Can not sleep on a full stomach Hate breakfast Have a lean frame or are round in shape Type A Personality Rather eat sweets than fatty, salty foods Remember this list is VERY general, for a more in depth analysis of your Metabolic Type refer to The Metabolic Typing Diet - by William Wolcott.

--------------------------------------------------------OK, so now that youve discovered that you are a a) Protein Type b) Carbo Type c) Mixed Type (somewhere in between) What does all this mean and what do I do next? Well, there are numerous genetic, environmental, lifestyle and nutritional factors that have determined your metabolic type and what macronutrient (proteins, fats & carbs) are best for you if you read Wolcotts book youll see what I mean, but our purpose right now is to teach you how to eat right for your type!

www.ThePrimalEdge.com

Tips For Protein TypesIf you are a protein type: #1a. About 70% of every meal or snack should be eyes foods (an eyes food is something that has eyes or came from something with eyes ex. Cheese = Eyes, Chicken = Eyes, Carrot = NO Eyes get it?)(9) #1b. About 30% of your meal should be no eyes foods This ratio of 70:30 is super important! But, it is super easy as well. It is quite common for protein types who dont eat the right proportions for their type to: Gain Weight and Become Fat Get Chronic Headaches Become Depressed Have Low Energy Have Low Sex Drive Get Neck and Back Pain Have Poor Concentration Become Constipated Dont let the poor sucker that I have just described become you, and if it sounds like I just described you its time for a change for the better, and it can happen over-night!!

#2. You MUST Eat Protein with every meal or snack I dont care what the pyramid says about meats and fats or having too much protein you need to eat protein every time you put something in your mouth. If you have a problem eating meat with every meal then take it up with the hungry Native that just caught a buffalo and is ready to chow! Also, I hear way too many people complain about buying all of this meat Elliott, it becomes too expensive they tell me. So lets get a few things straight (here comes a lecture) - What are your priorities? - If you are driving a$50,000 + car and put premium gasoline in the engine save your whining - If you spend $50+ parting on the weekends save your whining - If you have cable / satellite television save your whining - If you have a television the size of an baby elephant save your whining

www.ThePrimalEdge.com - If you want to have the Primal Edge shut up and make it happen, you control your life and what goes into your mouth, if eating more meat is a hassle because it costs too much, then guess what? You would NEVER survive in the real world, you could stay in the hut and help the women braid hair while the MEN go on 7-day voyages to find meat! #3. Eat high density proteins High-density proteins are foods that are high in purines. Purines are a special substance that plays an important part in the energy-producing process in bodytissue. This type of substance is critical for balancing the body chemistry of protein types. All meats are great for you to eat but the ones with the highest purines include: Organ Meats, Beef Liver, Chicken Liver, Anchovies, Sardines and Mussels. Another point to follow is that dark meat is always better than white meat for your type. (3) #4. Eat Snacks Make sure that your snacks always include a protein it is best that you never eat carbohydrates alone. Listen to your body, if nuts and cheese with a piece of vegetable or fruit gives you adequate energy then it is a good snack. If you are not satisfied, then you may need some meat with your snacks also. (3) #5. Beware of Carbohydrates All no eyes foods grains, fruits and veggies, are carbohydrates. Some carbohydrates are high in starch such as grains, bread, potato, squash, carrots these are the type of carbohydrates that you want to keep to a limit. Theses foods turn into sugar quickly and will make you fat, tired and depressed! The best choices for carbohydrates are above ground veggies such as asparagus, cauliflower, celery and spinach. Fruits that are OK for you include: Avocado, Olives, Apples and Pears. (3) Grains- Although I intend to elaborate of the grains issue in the next section, there are a few things that you must be aware of. Grains are not the health food they are said to be and the more processed (bleached & enriched) it is the worse it is for your type. Please stay away from Wheat, Barley, Rye, Soy, Oats and Spelt if you want The Primal Edge! Fruits- Sure, fruit is healthy just not for you! Keeping your blood sugar in check is of the utmost importance for protein types; fruit will kick you

www.ThePrimalEdge.com way out of balance. The only fruits that you are permitted in this program are Avocados, Olives, Some apples and pears. Juice- Vegetable juices on occasion is OK V8 doesnt count! Make sure you juice it yourself and you drink it within 1 hour. Do not drink fruit juice ever. And leave the sports drinks for the sideliners. You drink water, juice is for kids! #6. Eat fat to lose fat! What a sick and twisted topic this has become! (I will speak more on this topic in the Food Quality section but, a few good resources on this topic include: anything written by Sally Fallon and/or Mary Enig) Fatty acids are essential to your health, the high cholesterol and heart disease issues are just myths! In fact, not eating fat will lead to low testosterone production, which equals low sex drive that should give you a heart attack! Natural fats are best. Natural fats include: animal fats lard, tallow, butter etc., coconut oil, olive oil and fish oils. Vegetable oils are not what they are all cracked up to be. Also, avoid man-made fats such as margarine, trans-fats and other fat substitutes. (3) #7. Fine Tune & Meal log Write down everything you eat for a few weeks. Take note as to how you feel after eating: are you still hungry, tired, jittery, bloated and heavy feeling. Your body will tell you if you did not eat right. After each meal you should feel great! Your energy should be renewed and you should remain satisfied until your next meal. If you dont feel great then one of two thinks are happening: 1. Too Much Carbs: If you feel Jittery, Anxious, and Nervous Energy and crave fats then you had too much no-eyes foods (carbs). To begin feeling good* again drink some water and have a fatty snack or some protein nuts are a good choice. Balance your next meal wisely. 2. Too Much Protein/Fat: If you feel sleepy or lethargic, mentally sluggish, full but still hungry and crave sweets then you may have had too much eyes foods (protein/fat). To begin feeling good* again eat a piece of fruit, take some digestive enzymes have a light dessert. Balance your next meal wisely. *NOTE- what do I mean Feel Good?

www.ThePrimalEdge.com Many people tell me that they feel good, lets make sure you know what feeling good is all about before we jump to any conclusions: If you are generally a happy person you feel good If you have an even temper you feel good If you have ideal blood pressure you feel good If you can handle stress well you feel good If you have mental clarity and can focus you feel good If you have optimal health you feel good Most people are so out-of-touch with how they feel that they think just because they got out of bed today that they are feeling good. Or just because they are not sick they must be healthy. Dont let this be you if you have The Primal Edge you will feel like you are 19 even if you are 49! (9) Remember: This is only a brief overview of metabolic typing, for a more indepth understanding read The Metabolic Typing Diet, by Wolcott and Fahey.

Tips For Carbohydrate TypesIf you are a Carbohydrate Type: #1a. About 30% of every meal or snack should be eyes foods (an eyes food is something that has eyes or came from something with eyes ex. Cheese = Eyes, Chicken = Eyes, Carrot = NO Eyes get it?) (9) #1b. About 70% of your meal should be no eyes foods This ratio of 70:30 is super important! But, it is super easy as well. It is quite common for protein types who dont eat the right proportions for their type to: Gain Weight and Become Fat Get Chronic Headaches Become Depressed Have Low Energy Have Low Sex Drive Get Neck and Back Pain Have Poor Concentration Become Constipated

www.ThePrimalEdge.com Dont let the poor sucker that I have just described become you, and if it sounds like I just described you its time for a change for the better, and it can happen over-night!! (9) #2. Keep your fat intake in check Carbo Types do very well on low-fat and low-protein diets. When you eat foods that are either high in fats or proteins you will notice that your system feels clogged or sluggish. Some symptoms that you may experience as a result of eating a low-carb diet are: Lethargy, Depression and Fatigue. Also be careful with your dairy intake. Low-fat dairy products are best, but beware, as dairy is high in calcium. You will feel best when minimizing your calcium intake.(3) #3. Be sure to eat protein with every meal & snack Dont think that because you get your best results on a higher starch diet that you have a free-ticket to fill your belly on bread alone. Make sure that you are including your eyes foods with every meal although you may only require 30% in your diet make sure you get it in. Failure to do so can lead to severe disruptions in you energy metabolism and blood sugar. (3) #4. The Holy Grain Grains such as wheat, barley, brown rice and, corn are generally fine for your metabolic type but be careful as they are high starch foods. High starch foods break down quickly and convert into sugar, which means they hit your blood stream fairly quickly. You will know if you ate too much starch at a given meal if you feel tired, hungry or have a desire for sweets shortly after eating. Also, many times these foods are highly processed and void of any nutritional value. (3) #5. Skip your breakfast? Although it is always a good idea to eat breakfast, carbo types can get away with skipping a large meal upon rising. Later in the morning or by lunchtime your appetite will kick in, especially if you have exercised by then. Be sure not to do the glass of OJ breakfast, without balancing it with eyes foods add a boiled egg and you will be good to go!

www.ThePrimalEdge.com #6. Know your carbs All carbohydrates turn into sugar, but beware of the speed at which this occurs it can ruin your results if you not mindful of the Glycemic Index. The higher a food is on the Glycemic Index the faster it turns into sugar. Some of the foods in this category include grains and starchy vegetables. Some of the lower glycemic food choices include above ground veggies and some berries. Although your type can handle high glycemic foods quite well, dont over do it. You can still over burden your system with too much sugar. Be sure to balance all meals, especially those that contain high glycemic foods, with some proteins and fats.

#7. Fine Tune & Meal log Write down everything you eat for a few weeks. Take note as to how you feel after eating: are you still hungry, tired, jittery, bloated and heavy feeling. Your body will tell you if you did not eat right. After each meal you should feel great! Your energy should be renewed and you should remain satisfied until your next meal. If you dont feel great then one of two thinks are happening: 1. Too Much Carbs: If you feel Jittery, Anxious, and Nervous Energy and crave fats then you had too much no-eyes foods (carbs). To begin feeling good* again drink some water and have a fatty snack or some protein nuts are a good choice. Balance your next meal wisely. 2. Too Much Protein / Fat: If you feel sleepy or lethargic, mentally sluggish, full but still hungry and crave sweets then you may have had too much eyes foods (protein/fat). To begin feeling good* again eat a piece of fruit, take some digestive enzymes have a light dessert. Balance your next meal wisely. *NOTE- What do I mean Feel Good? Many people tell me that they feel good, lets make sure you know what feeling good is all about before we jump to any conclusions: If you are generally a happy person you feel good If you have an even temper you feel good If you have ideal blood pressure you feel good If you can handle stress well you feel good If you have mental clarity and can focus you feel good If you have optimal health you feel good

www.ThePrimalEdge.com Most people are so out-of-touch with how they feel that they think just because they got out of bed today that they are feeling good. Or just because they are not sick they must be healthy. Dont let this be you if you have The Primal Edge you will feel like you are 19 even if you are 49! (9) Remember: This is only a brief overview of metabolic typing, for a more indepth understanding read The Metabolic Typing Diet, by Wolcott and Fahey.

Tips For Mixed TypesMany people are going to fall into both categories these folks are Mixed Types. If you are a mixed type you need to read both the carbo and protein files and be sure to fine-tune your meals accordingly. All I can say is that you guys have the best of both worlds. This means that you can choose foods from both categories, but is also means that you must be careful to fine-tune your eating from meal to meal. You will most likely find that you are going to eventually lean to one side or the other. You are going to balance your meals 50% eyes and 50% no eyes foods. (9) Remember: This is only a brief overview of metabolic typing, for a more in depth understanding read The Metabolic Typing Diet, by Wolcott and Fahey. Metabolic Typing is based of off years of clinical studies and is an unbelievably easy and effective means for increasing your vitality and getting the most out of your lifestyle and nutrition plan. I cannot emphasize enough how important it is to follow the recommendations in this chapter and to read the book The Metabolic Typing Diet.

www.ThePrimalEdge.com

High Octane Fuel


Eating the right fuel mix for your metabolic type is the first step to achieving The Primal Edge but, you must also consider the quality of your foods too. Below are 14 food quality subjects and guidelines that will send your health and fitness results into overdrive. Remember, You Are What You Eat from the moment that you put something into your mouth your body begins using it to create new cells somewhere in your system. Are you going to be made of Cheese-Its and Soda or are you going to be made of a robust free-range, organic turkey and unprocessed milk? The Choice is ALWAYS yours! (later on I will even show you how to go hunting for this high quality food)

Eat Organic Food


People are always quoting the latest study that claims that organic food is no better than conventionally raised foods. Besides being completely misinformed, these folks have fallen victim to corporate greed. The companies that fund these so-called studies are the same companies that are manufacturing the herbicides, pesticides and fungicides that poison your food. Always look a little deeper! Another point that I would like to make with regard to conventional vs. organic food is that countries like China have been using organic methods to farm their lands for tens of thousands of years. They have been such skillful farmers that their soil is just as nutritious as it was thousands of years ago. Also, they have a fraction of the farmable land that we have in the US and a boatload more people to feed. So, do not let anyone tell you that we need conventional farming to feed the worlds people. In fact, the worlds people are so aware of the poor quality of our food that many starving nations will not even accept our grains as a gift! Why should I buy organic food? For starters, the soil that organic food is grown in is much more nutritious than that of conventionally raised crops. If the nutrients arent in the soil, they cant get into the plant. If the nutrients are not present in the plants, they will not be present in you when you eat it its as simple as that.

www.ThePrimalEdge.com There are several reasons why our soils are so nutrient deficient (it wasnt always that way), but for now well just say that our farmers have done a lousy job taking care of the land. When the soils are depleted the crops that they yield will be deficient in: Secondary Nutrients- there are over 10,000 secondary compounds found in plants. Many of these nutrients have yet to be studied and understood, but every year a new study emerges stating that one or more of them have the capacity to prevent and reverse cancer, diabetes and aging! Protein Quality When our food is raised with conventional farming methods the essential microorganisms that feed the crops minerals, trace minerals and trace elements, are destroyed by the chemical fertilizers, pesticides, herbicides and fungicides that are administered. When this occurs the amino acid composition is destroyed.

Next, organic food is grown without the use of toxic chemicals such as pesticides and fertilizers. This fact alone makes buying organic food worth the extra pennies. Dont be fooled by those who tell you that pesticides will not harm you the effects are evident and super obvious. A small example a study done in Latin America to discover why children born at the top of a industrially farmed hill-side had better motor skills, increased intelligence and better behavior than the children at the bottom of the hill showed that there was an increased amount of pesticides in the water, food and ground of the homes of the children at the bottom of the hill, this was due to the run off effect, when it rains the chemicals made its way down hill. I dont know about you, but I would like to see my children reach their full physical and mental capacities without the interference of toxic chemicals that I have the choice to expose them to or not. Before a food can be labeled as Certified Organic in the US the fields on which it is grown must go through a 3-year gestation period in which the farmers must use organic farming methods only. This time period assures that the microorganisms have time to digest and eliminate chemical residues. (9)(7)(4) So what do I do? Choose organic whenever possible. Organic food not only helps you and your family remain healthy and free from toxins, organic farming practices are good for the planet lets leave a safe home for our great, great grandchildren.

www.ThePrimalEdge.com

Processed Food
I am appalled at what people think is food these days! Just look at some of the garbage that we are feeding our children what this heck is hotdog anyway? Nothing on the labels of any of these foods even resembles a food. I guarantee that over half of the stuff on the ingredient labels, you cant even pronounce! It looks more like a label for an air freshener than a food. These foods not only have a long list of non-foods on the label but there is a ton of other garbage that doesnt even need to be labeled (due to our wonderful law makers). Did you know that there is antifreeze in your iced cream? Its not labeled thats because it is an industry standard that means no label needed! The Average American eats about 150 pounds of food additive each year this all comes from processed foods. Also, dont be fooled by the term all-natural, rhino feces is all-natural but I wouldnt want it in my soup. Food manufacturers know what you want to hear so they say it, beware. If you refer to the previous section on The Strong People that Dr. Weston Price studied, you could never imagine that we were designed to eat all of this garbage. The fact is, that until we began playing with our food, we suffered from only a fraction of the disease that we see today. The Strong People had no words to describe what we call Cancer, yet due to our straying from the Primal Edge we have adopted all sorts of fun stuff like obesity, cancer and auto-immune diseases. And, I dont want to hear the genetics did it to me excuse, we do it to ourselves. You choose what to eat and you suffer the consequences. Take responsibility for your actions; stop blaming your ancestors they never blamed anyone for their mistakes. (9)(5)(4) So What Do I Do? Dont eat processed foods. If it is in a box, can, or bag and can last on a shelf you can rest assured that it is processed Eat only WHOLE FOODS that you can pronounce and find in nature can you say carrot or potato?

www.ThePrimalEdge.com

Franken Foods GM
How would you like to find out that the corn you are eating has insect DNA spliced into it or that the same piece of corn produces its own pesticides? Well that is what is happening in the wonderful world of Genetic Engineering also known as Genetic Modification (GM). You think you are eating one thing, but surprise its another! Practically all processed foods contain one or more GM organism, so it is safe to say that you are probably eating the stuff as we talk. The reason why you didnt know this is because there is no law that forces food manufacturers to put this on your label. Imagine that they did put it on the label do you think anyone would buy a box of cereal that stated Made with Genetically Modified Corn Meal! Heck No! So our wonderful lawmakers, with our best interest in mind, allow the food manufactures to get away with not informing you about what you are eating. (9)(7)(4) So what do I do? In my opinion Genetically Modified foods are not a good idea, if you are serious about your health and the health of your tribe avoid processed foods and steer clear of GM! Organic standards do not allow GM.

Fruits and Veggies


NOTE: Fruits and veggies are great for you and should be eaten often; just remember to balance your meals according to your metabolic type. As mentioned in the organic foods section, plant foods contain many secondary nutrients that are essential to vibrant health. But, these vital nutrients can be destroyed if the foods are not prepared properly. For example, you know that broccoli is good for you. You intend to nourish yourself with the life-giving powers of this super food, so you throw some in a pot to boil for 20 minutes when the broccoli is done you scoop out of the pot what looks like green oatmeal. Its been over cooked. When you cook most fruits and veggies you destroy many of the enzymes and nutrients that make the food worthwhile. Fruit juice is another issue if you are using store bought, pasteurized fruit juices rest assure that you are drinking nothing but sugar water. In fact, any fruit that is juiced only have 1 hour before it begins to lose its value.

www.ThePrimalEdge.com So what do I do? Juicing your own fruits and veggies IS a good idea! It is a great way to get numerous servings of raw veggies into your diet without having to eat it all. Just be sure to consume all of the juice within one hour of making it. Eating a variety of fruits and veggies is also a good idea; the average American only eats about 10-12 different foods in their entire life. By consuming a larger variety of foods you will get a better balance of nutrients and avoid food allergies. Also, be sure to choose organic when possible and always wash produce with a non-toxic soap before eating.

Grains
What a touchy subject this has become over the past few years! Lets face it we love our pancakes, waffles, cereals and breads and if anyone tells us that we shouldnt have them there will be hell to pay. So, Im not gonna tell you what to do Ill just tell you what I discovered with regard to human consumption of grains. According to many scholars, until about 10,000 years ago the staple of the human diet was meat. Animals ate plants, they condensed the nutrition and we ate the condensed nutrition contained in their meat and said thank you to their spirit! It wasnt until very recently that we began farming and using crops to nourish ourselves before this we were nomadic, we followed the meat. When our ancestors did use grains however, they prepared them properly. Proper grain preparation is of the utmost importance as grains that are not prepared properly contain many harmful substances including nutrient blocking agents. When these nutrient blocking substances enter the digestive tract they do not allow the absorption of many minerals and nutrients vital to your health. Today, it is safe to say that not only are our grains not prepared properly but they are also processed to such a degree that they contain zero nutrition. This means that not only are the grains that we use void of nutrition but they can create malnutrition. This is a serious problem, especially when we have doctors and the media telling us to consume 11 servings of this junk every day!

www.ThePrimalEdge.com Grains and breads can be a nutritious addition to your diet if prepared properly. It is a simple as soaking your whole grains overnight before using them. Up until very recently this was a common practice but in our microwave fast culture, this practice has become forgotten. For more info about grain preparation and some great recipes check out, Nourishing Traditions by Sally Fallon Another thing to recognize is that many grains (wheat especially) have a hard to digest protein in them called gluten. Since close to 70% of all people are gluten intolerant it would be safe to say that you should avoid gluten. Those who have gluten intolerance have been found to have high incidences of digestive disorders and even neurological disorders if they continue to eat glutencontaining foods. The sad thing is that most people dont know that they are gluten intolerant. To find out if you are gluten intolerant: Eliminate all grains from your diet except rice, corn, millet and buckwheat if after a few days to 2 weeks you notice an increase in energy, less bloated ness and gas or even the disappearance of that jock itch from college you are probably gluten intolerant and should always avoid (BROWS) Barley, Rye, Oats, Wheat and, Spelt.

Be Weary Of Your Dairy


Although our hunter and gatherer ancestors did not use milk, there are many healthy nomadic societies dating as far back as 9,000 years that used the milk of cows, sheep, goats and even buffalo for its life sustaining properties. Today, what we call milk is truly a poison and a far cry from the nutritious, living food that it once was. Milk consumption is now being blamed for everything from cancer to diabetes. The reasons for this are plenty; Ill talk to you about just a few. There was a day when milk came from healthy, happy and, well-fed cows and goats this is no longer the case. Today, the cows from which we get most of our milk are, what Sally Fallon, founder of the Real Milk Movement, calls freaks of nature. Through strange breeding practices, which produce cows that have unusually large pituitary glands, and through the use of, FDA approved, genetically engineered growth hormones for cows these Freak Cows produce 3-4 times the milk than a normal cow. Fantastic, we now have cows that are so stressed by the amount of milk that they are producing that not only does the milk contain significantly lower nutrition but also it is higher in puss! Yea, I said puss. Also, because of the poor quality of grains that these cows are fed (cows should be eating grass anyway) The milk that you are using for your hot coco has been shown to cause liver problems, tumors, sterility and mastitis in the cows that produce it got milk?

www.ThePrimalEdge.com The next problem that we are facing with regard to our milk and dairy supply is in its processing. Raw milk is the milk of our ancestors. Today all processed milk is pasteurized for the sole purpose of increasing shelf life. We have been conditioned to believe that it is for our safety, but as you will see this is simply not the case. Pasteurization is a process by which milk is heated to such a high degree that it destroys all of the bacteria in the milk. Milk is a living organism that contains live cultures (bacteria) that are essential to the immunity of the milk and to the health of the milk drinker. When milk is pasteurized all of the live-cultures and enzymes are destroyed, rendering the milk a dead-food. Once this immune enhancing bacteria is destroyed the milk is now susceptible to invasion by unhealthy bacteria. The fact is, pasteurized milk has a higher amount of contamination than raw milk. In the worst recorded case of salmonella caused by processed milk, 14,000 people became ill and 1 died in a 1985 outbreak. Pasteurized milk was the culprit. Raw milk on the other hand has had zero reported cases of salmonella outbreaks! Where is the protection? (9)(6)(4) So what do I do? If you are going to drink milk, your best choice is to find an organic farmer that sells raw milk. If you cannot get your hands on raw milk make sure that you are using certified organic milk from your super market. For more information check out www.realmilk.com

Meat
To get The Primal Edge, you are going to need to include some meat in your diet. The types and amount of meat you eat, is determined by your metabolic type (discussed in a earlier chapter). Here we will discuss the importance of getting the highest quality meats available. Meat and eggs are the most plentiful source for the essential amino acids that are necessary for normal growth and the formation of hormones. Meat is also loaded in the life enhancing, fat soluble vitamins A and D as well as saturated fats and cholesterol that help to produce testosterone and keep your cells healthy. Please, note that proteins cannot be adequately utilized without fat. I advise against any diet that is high in protein and low in fat as this can lead to several metabolic problems. In nature fats always accompany protein. Dr. Price, in his studies of 15 groups of primitive people, found that the populations that included meat in their diets were by far the healthiest. Studies of

www.ThePrimalEdge.com the remains of these folks reveal that they had excellent bone structure, heavy musculature and flawless teeth. Many of the diet dictocrats will claim that eating meat and animal fats is bad for you. My question to them would be Then how did we get here? For thousands of years man has been eating meat it is the quality of the meat that has changed. Cows, sheep, and buffalo are designed to eat grass. In todays factory farms this is not the type of food that they receive. Factory farmers have been known to feed their cattle things such as Cement Dust, Cardboard, Plastic Chips, Wood Chips and Newspaper to name just a few. When they get sick from eating this garbage and living in a factory they receive mega doses of antibiotics. Feeding the animals in this way reduces the farmers costs and fattens up the cattle for higher profit. When animals are fed and treated poorly the effects are devastating to the health of the animal and subsequently yours. Did you know that the USDA says that it is just fine for you to eat cattle that have: Cancer, Pneumonia, Glandular Swelling and Lymphoma, Sores, Infectious Arthritis, Intestinal Worms and Tumors? (9)(4)

So what do I do? Do yourself a huge favor and always choose organic meat. Even better, choose organic grass fed meat. When the animal on you plate has eaten well so will you. Remember, that you are what you eat if you are eating sick, sad animals that are on drugs. You will join the millions of Americans that are sick, sad and on drugs.

Seafood
Today we have an interesting problem on our hands our waterways are so polluted that one of natures most nutritious foods have become practically poison! According to the National Academy of Science in 1991 if you are an average consumer who eats seafood your chances of getting cancer can be 75 times

www.ThePrimalEdge.com greater than normal. This is due to the high levels of toxic pesticides, industrial chemicals and heavy metals found in our water. Dont let the term Farm Raised Fish fool you either, these fish may even be worse for you. In theses farms, fish are fed a variety of stuff that is not consistent with their natural diets. Also, fish farms can be located anywhere even next to a major industrial complex, running you the significant risk of eating fish that is high in pesticides and industrial chemicals. (9)(4) So what do I do? Make sure that if you do eat fish you are rotating it into your diet no more than once a week. Also, bigger fish like shark and swordfish are highest in heavy metals stick with the small guys like sardines. Be sure you check out our resources section to find healthy fish vendors.

Know Your Fats


I love to hear all of this talk about good fats and bad fats the fact is, if it was made by Mother Nature - its all-good. It is those ridiculous trans-fats and hydrogenated oils, which are more similar to plastics than food in their chemical composition, which are bad fats! Animal fats and cholesterol are essential to vital health our ancestor knew this well, as they would always consume fats with all their meals. Butter went on grains, butter went on veggies, you cooked with lard or tallow (none of this spray can garbage). Yolks go with eggs; fat goes with milk (none of this skim milk trash existed). Pork chops go with pork fat. Its the way nature intended it! This whole idea that saturated fat and cholesterol produces heart disease is a myth! The fact is, that between the years of 1910 and 1970 the consumption of animal fats have declined from 83% to 62% and butter consumption dropped from 18 pounds per person to 4 pounds. Wouldnt you expect the rate of heart disease to drop along with this decrease in saturated fats? Well, the exact opposite is happening it has increased! Guess what has also increased during this time (by 400%) the consumption of so-called good fats vegetable oils in the form of margarine, shortening and refined oils (all man-made garbage) also, our consumption of processed food has increased by 60%. What a strange coincidence!! (9)(4)

www.ThePrimalEdge.com I dont have time to go into why we are being conditioned to reduce our consumption of a natural food that has given us life for thousands of years and increase our consumption of man-made trash that is obviously making us ill but I will just tell you this: So what do I do? Eliminate all fake fats from your diet; this includes trans-fats and partially hydrogenated oils. Be sure to check the ingredients label on your box of crackers and cake mixes they hide this stuff in everything! Saturated fats are not the bad guys be sure to include the right amount of animal fats in your diet for your metabolic type. Cholesterol and Saturated Fats are testosterone precursors; also they keep your cells walls strong among with many other vital functions. Choose Organic Fat sources when possible. Supplement with Cod Liver Oil and High Vitamin Butter Oil.

Water
I once heard human beings described as a hairy bag of water, with teeth. Its not that simple but the point is clear. We are made of waterand the amount and quality of water that you drink plays a critical role in your health and vitality. The list of symptoms that are associated with dehydration is mind-boggling do any of the following sound familiar to you: Athsma, Allergies, Indigestion, Heart Burn, Hypertension, Migraine Head Aches (this list can go on for pages). The fact is, many of our so-called diseases are simply an expression of dehydration. With as little as 1% dehydration your cognitive abilities begin to decline not drinking enough water can actually make you stupid! If you are waiting until your mouth is dry before you recognize that you may be dehydrated, then you can be sure that you are heading in the same direction as the millions of Americans who are sick, stupid and thirsty. We have an interesting situation with regard to the amount and quality of water that is currently available on our planet. Only 1% of the Earths water is accessible to humans for drinking and we have polluted almost every single drop of it!

www.ThePrimalEdge.com According to the EPA there are over 700 pollutants that occur regularly in drinking water both municipal and through wells or springs. In many countries the rivers run yellow with toxins in China 80% of the countries waterways are do trashed that they no longer support marine life! (9)(8)(4) So What Do I Do? First, make sure that you are drinking enough water. According to Dr. F Batmanghelidj in book Your Bodys Many Cries For Water, it is ideal to drink your bodyweight in ounces of water every day. Next, make sure that your water is artesian. Artesian water is water that has gone through its complete evolutionary process underground and bubbles to the surface naturally. This ensures that your water contains the necessary mineral content for proper assimilation. Brand of artesian water that you may be familiar with include: Evian, Fiji, Volvic, Vittel and Trinity. Use a whole-house, water filtration system. This will ensure that toxic chemicals found in municipal water such as chlorine do not bombard you. Showering in toxic water is just as bad as drinking it remember if it is on your skin, you are drinking it.

Sugar
The average American consumes between 150 and 170 pounds of sugar per year. That is up from only 4 pounds per person just 100 years ago! And we have the nerve to blame genetics for our poor heath! Lets set the record straight folks, sugar is a drug and a poison. According to the dictionary the definition of a poison is something that exerts a harmful influence on, or to pervert. This is sugar, for sure. Sugar was even classified as a poison by Dr. William Coda Martin in 1957. Sugar robs your body of vital nutrients and is a displacement food. You can rest assured that if you consume sugar in its depleted forms you are going to be fat, sick and stupid. Heres why: Sugar makes you fat because excessive amounts of it are stored in the liver. When the liver is filled to the max with sugar (glycogen) the excess gets shipped back to the blood in the form of fatty acids. These fatty acids find a nice home right under your chubby chin, in your love handles, on your breasts (yes, man-breasts) and around your belly and fat butt. Sugar makes you sick because it suppresses your immune system. In fact sugar can incapacitate your immune system for up to 48 hours! Dont blame the chill

www.ThePrimalEdge.com in the air the next time you catch a cold blame Little Debbie! Maybe shell make you some chicken soup so you can feel better. And stupid sugar makes you stupid. According to world famous biochemist Candice Pert, sugar has as similar effect on your brain as heroin! So, the next time you open the bottle of ADD drugs for your hyper kid think about how that glass of Cool-Aid is making his the darling that he is! Youre better off giving him a hit of some good-old heroin. (9)(4) So what do I do? Avoid sugar in all of its deadly forms sucrose, dextrose, and fructose; basically anything on the label that ends in ose is sugar. Dont let the food manufacturers fool you! Sugar is EVERYWHERE did you know that you can find sugar in lunchmeat or cold cuts. They even put it in cigarettes! This is because food manufacturers know how addicting sugar is once you pop, you cant stop. Artificially sweeteners suck too. If you think using your little yellow, pink or blue packages is going to save you from diabetes, youve got another thing coming. These sugar substitutes are just as and sometimes even more toxic than sugar itself. In fact some of them are even made from chlorine put that in your coffee! Good sugar alternatives are: Raw Honey, Stevia, Fruit, Below Ground Veggies and Succinat. Also, just because the sugar label says natural or the sugar is brown does not make it safe its all the same garbage in a different wrapping. Avoid all fruit juices and sodas. I dont care if your doctor tells you that drinking cranberry juice is good for your STD. Its trash once a juice has been pasteurized it is as good as sugar water. And if Ive get to tell you about soda or pop for you mid-westerners then you havent been paying attention!

Alcohol
Alcohol is not meant for human consumption I dont care what they say about the antioxidants in your red wine. It is not healthy for you, plain and simple. You are all grow-ups, so I am not going to tell you what to do but I will tell you is what happens to you when you drink your booze. And trust me, besides building Beer Muscles it is not conducive to getting The Primal Edge.

www.ThePrimalEdge.com Like sugar, alcohol is a poison. In fact all alcohol is just another form of simple sugar. When you drink alcohol it is absorbed in to your blood stream immediately causing your insulin to spike like a rocket. Say hello to hypoglycemia. So, actually alcohol is worse than sugar! (and remember what I said about the heroin factor in the sugar section) When you sit down to have your glass of wine or beer before your meal, you are doing several things that will make you fat, sick and absolutely de-vitalized. First, what ever you are eating with your drink your body begins to recognize as a poison. For example you are eating a bowl of shrimp fried rice with your beer because your body recognizes that there is poison in the form of alcohol in your stomach it get rid of whatever is in your stomach as fast as possible. As this is happening your immune system is taking notes as to what you have ingested so that it can attack it next time it enters your system. So, next time you sit down to another bowl is shrimp fried rice your body attacks the food like it were a pathogen this leads to food intolerances. Ill spare you the details, but food intolerances make you fat, makes your belly big, and can end up with all types of autoimmune issues and autointoxication. Next, alcohol is an irritant to the gut lining and causes leaky gut syndrome. Leaky gut syndrome is just what it sounds like. Your colon wall becomes permeable and allows undigested food particles to enter your blood stream. When this happens you can look forward to an avalanche of wonderful circumstances such as: a bloated gut, joint pain, rashes, autoimmune disorders, and thats just the beginning! Finally, besides ruining your gut and making you fat alcohol makes you stupid. You know it and I know it. If you are going to reach your full potential and become as strong and vital as you deserver to be, then alcohol is not your beverage of choice. (9) So what do I do? If you must drink alcohol, do so in moderation Be sure to consume alcohol with a fatty food, such as cheese, to slow absorption. The fruits and grains that most alcohol is made from are high in toxic pesticides. Choose organic drinks when possible.

Chew on this for a while!

www.ThePrimalEdge.com

Although I understand that it may not be reasonable for you to go home and apply all this new knowledge right away, I also know how important it is for you to understand the importance of what you just read. My suggestion would be to read and reread this chapter a few times. Apply what you feel is reasonable right away. As you begin to feel the positive effects of your minor changes you will be more motivated to take bigger steps. Buy and read the resources that I suggest, and hang in there. We learn in layers; as something begins to make sense to you, add it to your list of lifestyle improvements. You can do it!

www.ThePrimalEdge.com

References and Resources Chap. 2


1. Price, Weston A. Nutrition and Physical Degeneration. San Diego, CA: Price-Pottenger Foundation Inc., 1937, 1970, 2000. 2. Williams, Roger. Biochemical Individuality. New Canaan, CT: Keats Publishing, 1956 3. Wolcott, William. The Metabolic Typing Diet. New York: Doubleday, 2000 4. Fallon, Sally. Nourishing Traditions. Washington DC: New Trends Publishing, Inc. 1999. 5. Pottenger, Francis Marion. Pottengers Cats. San Diego, CA: PricePottenger Foundation Inc., 1983. 6. Cohen, Robert. Milk The Deadly Poison. Englewood Cliffs, NJ: Argus Publishing, Inc., 1998 7. Jensen, Bernard and Anderson, Mark. Empty Harvest. Garden City Park, NY: Avery Publishing Group Inc., 1989 8. Batmanghelidj F MD. Youre Bodys Many Cries For Water. Falls Church, VA: Global Health Solutions, Inc., 1992. 9. Chek, Paul. How to Eat Move and Be Healthy. San Diego, CA: CHEK Institute. 2004.

www.ThePrimalEdge.com

Chapter 2. Primal Strength


Move like a man lets get a few things straight until very recently man has used his body as a tool for hunting & gathering, protection against animals and invaders and, building shelter. With so much functional activity his body looked the way he treated it. He was hard as a rock, flexible and very attractive to Primal Woman grunt. Since there is scientific evedence that it takes 100,000 years for 0.001% of a human genome to changeso, it is safe to say that we possess the same exact body as primal man did. The biggest difference between him and us is what we do / dont do with our bodies. Lets compare a day in the life of Primal Man with ours: Primal Man: 6:00 am Wake up with the sun and go to the spring for some water. Sharpen his spear on a large stone. Hes happy. 7:00 am Climb to the top of a tree and watch the deer and wait for an opportunity to move in for a kill! Hes very happy. 8:00 am Crawl through the grass until he is close enough to catch his meal. 8:30 am Throws his spear with such velocity that it pierces the rib cage of his prey. Chases the wounded deer for 100 yards and tackles it to the ground. Upon catching the deer, he kills it by smashing its skull with a heavy stone. 10:00 am Lifts the deer carcass up onto his shoulders so that it may be carried home. He travels up hill and over fallen trees and stones note: he is bare foot! 12:00 pm Drops deer in front of Primal Woman and the two of the begin cutting the meat and eating it. Hes very, very happy. 1:30 pm Full bellies feel good have sex with Primal Woman. Life is good! 3:00 pm Secures shleter. 6:00 pm The sun is setting and Primal Man is getting ready for a good nights sleep!

www.ThePrimalEdge.com Modern Man: 6:00 am Wake up with the buzzing of the flashing box next to his head. He has a cup of coffee. Hes not happy. 7:00 am He sits in traffic with a caffine buzz, an empty belly and a jerk-off boss waiting for him in a large glass box that he attends daily. He wants to kill but its wrong! 8:00 am Crawls into the glass boxlate, and has to explain why. 8:30 am Throws his ass on a chair, face in a computer and doesnt move for 4 hours. 12:00 pm Waits in the lunch-line at McCrapys and eats a sick, dead chicken that has bleached grains and old lettuce on it. Washes it down with a brown beverage that has sugar and bubbles in it. 1:30 pm Full belly he feels sick the Pool Boy is having sex with his wife. 3:00 pm Dreams about sleep sitting in a meeting with other slaves they all hate him and he hates them. He wants to kill but its wrong. 6:00 pm The sun is setting and he is traffic again. 7:00 pm His wife puts some brown and green stuff in the microwave for him to eat its low fat his cholesterol is high and this is all he is allowed to eat. 8:00 pm His daughters stereo is too loud and he cant hear the black flickering box in peace he wont ask her to lower it she would yell at him. 10:00 pm He is drooling on the couch. Sure, laugh it up we all know how familiar Modern Mans life sounds. It sucks, but it doesnt have to be this way. Modern Man has chosen his life Primal Man had no choice! Its so interseting that with all of our advances we are more backwards than ever! Primal man wakes with the sun, hunts for his food, has sex with his woman and goes to sleep. Now, dont get me wrong I am not telling you that you will live a full, self-actualizing life if all you did was hunt and screw. What I am telling you is that we are designed to eat, move and live in a way that is consistant with our nature as human beings.

www.ThePrimalEdge.com Poor Modern Man is stressed out, tired, malnourished, sick, over medicated and under sexed. He lives an artificical life filled with imaginary deadlines and enough stress to make his hair fall out oh yea, it is falling out! In this chapter I will teach you what you need to do in order to regain the Primal Edge and to beging to move in the direction of your true physical potential. There is a ton of information in the market that is designed to condition you to purchase unncessary exercise equipment and garbage nutritional supplements I will show you why you dont need any of the fancy crap that you see in your local gym, to get a Primal Edge Physique. Trust me when I say, Primal Man had thick, rock hard mucles and he DID NOT own an ab-roller machine! With nothing more than some dumbells, barbells, balls and bands you will begin to look and move like the stud that is trapped inside you.

www.ThePrimalEdge.com

Free Yourself (Flexibility and Posture)


Stretching is a modality that is often overlooked why? Because most people dont realized how intrinsically linked their movement capacity is to improving strength and fitness. If you are as serious about making the type of fitness gains that you say you are, then you will need to perform functional, multi-joint exercises this simply means that you have to get OFF of your butt and move. Machine based exercise programs will NOT help you look and feel your potential! Using this section will allow you to design a corrective stretching program that will launch you towards your fitness goals faster and with better results. Corrective Stretching is stretching on purpose with an end in sight. Many generic stretching routines do not serve to improve your bodys ability to move better and may even set you up for injury. Since you now have The Ultimate Stretching Program in your hands you will learn how to: Determine which stretches are helping you reach you goals and which are a complete waste of your time! How to stretch for maximum fitness in the minimum time. Improve sports performance jump higher, run faster, improve agility and mobility. Reduce your risk of incurring an injury that can set your results back for months! Improve your posture.

How to use this section


1. Perform each of the following 12 stretchs and take notes on a sheet of paper as to weather or not you feel like the muscles involved are tight. (If you can perform the stretch with little or no discomfort then the muscles are NOT tight and you do not need to stretch that muscle. In fact, if it is not tight and you stretch it you be setting yourself up for injury!)

www.ThePrimalEdge.com 2. Keep a list of all of the stretches that you need to perform and do them on a daily basis. Always do your corrective stretches prior to working out and at bed time for the best results. 3. After a few weeks you may notice that some of the muscles that were tight in the beginning of your program are no longer tight. Stop stretching them. 4. Re assess after 6-8 weeks. Add or subtract any new stretches. Its as simple as that but do not take this for granted! Stretching is essential and must be done if you are to re-gain your potential and get the Primal Egde.

www.ThePrimalEdge.com

1. Levator Scapulae

So, how do I do it?


#1. Reach your hand as far down between your shoulder blades as you can. #2. Look as far as you can to the opposite side. #3. Hold for 30 seconds and repete on the other side 3-5 reps each. #4. If you have one side tighter than the other, be sure to stretch the tighter side more.

www.ThePrimalEdge.com

2. Neck Side Flexion

So, how do I do it?


#1. Sit on a chair or bench with good posture (chest held high) #2. Grab the end of the bench with one hand this will act as an anchor for your shoulder. Keep good posture. #3. Use the other hand to gently draw your head away from the anchored shoulder. #4. Hold for 30 seconds and repeat on the other side 3-5 reps each Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

3. Neck Rotation

So, how do I do it?


#1. Sit on a chair or bench with good posture (chest held high) #2. Turn your head to one side, without turning your shoulders. #3. Push your cheek with the opposite hand to increase the stretch. #4. Hold for 30 seconds and repeat on the opposite side3-5 reps each. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

4. Pec Minor

So, how do I do it?


#1. Place your shoulder on the ball with your arm bent at 90 degrees. #2. Drop your chest toward the floor and allow youre your shoulder to be stretched backwards. #3. Hold for 30 seconds and repeat on the opposite side3-5 reps each Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

5. Pec Major

So, how do I do it?


#1. Place your forarm on the ball with your arm straight . #2. Keep your chest parallel with the floor and slowly drop it to the floor. #3. Hold the stretch for 30 seconds and repeat on the opposite side 3-5 reps each side. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

6. Scratch Stretch

So, how do I do it?


#1. Sit with good posture holding a towel behind your back as shown above. #2. Pull downward on the towel with your bottom hand until you feel a gentle stretch #3. Hold for 30 seconds and then pull upward with your upper hand until you feel a gentle stretch 3-5 reps each side. #4. Hold for 30 seconds and repeat on the opposite side.

www.ThePrimalEdge.com

7. Low Back

So, how do I do it?


#1. Lay flat on your back with your knees bent inhale #2. Gently pull your kneee into your chest while exhaling. #3. Hold your knees in for 30 seconds and repeat 3-5 times.

www.ThePrimalEdge.com

8. Middle Back

So, how do I do it?


NOTE: If your experience dizziness when looking up towards the sky do not perform this stretch. #1. Sit on the ball and slowly walk your feet forward until your head and shoulders are on the ball keep your low back and head on the ball. #2. Extend your arms over your head and hold for 30-90 seconds

www.ThePrimalEdge.com

9. Trunk Rotation

So, how do I do it?


#1. Lay on your side with your knees bend up towards your chestlike in the fetal position, with your arms extendted in front of you on the floor. #2. Keeping your knees on the floor begin to reach your arm to the opposite direction. #3. Gently lower the arm to the floor do not force it down, rather take deep breaths and allow it to fall to the floor on the exhale. #4. Hold for 30 seconds and repeat on the opposite side.. 3-5 reps Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

10.

90/90

So, how do I do it?


#1. Sit on the floor with both legs a 90 degree angles as shown above. #2. Place one hand on the floor near the back hip and use it prop your torso up into an upright position. #3. Keeping an arch in your lower back (do not round over) tip your chest forward towards the ground. #4. You will feel a stretch in the thigh and glutes of the front leg hold for 30 seconds and then switch3-5 reps. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

11.

Quad Stretch

So, how do I do it?


#1. Assume a lunge position with the back foot resting on a ball as shown above. You may have to begin with both hands on the floor for support. #2. Slowly rise up. #3. Draw your belly button in and lean your pelvis forward to increase the stretch. #4. Hold for 30 seconds and repeat on the opposite side3-5 reps. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

12.

Lunge

So, how do I do it?


#1. Get into a lunge position with one knee on the floor and the opposite foot flat on the floor. #2. Tuck your butt under in order to keep your back flat (rotate your pelvis toward the front leg) lean forward at the hips. #3. To increase the stretch you may lean over to the opposite side of the knee that is down. Hold for 30 seconds and repeat on the other side3-5 reps. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

13.

Hamstrings

So, how do I do it?


#1. Lay flat on your back and grasp the back of your thigh as shown above. #2. Keeping your toes flexed (pointed towards you) push your heel towards the celing, as shown above. Do not let your low back raise off the floor. #3. Hold the strecth for 30 seconds and repeat on the other side3-5 reps. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

14.

Waiters Bow

So, how do I do it?


#1. Stand with feet close together and knees locked back. #2. Keeping an arch in your lower back (stick your butt out), begin to tip your chest forward. As shown above. #3. When you feel the stretch in the back of your legs, hold for 30 seconds.

www.ThePrimalEdge.com

15.

Calves

So, how do I do it?


#1. Using a block or curb, stand with one foot on top and the other half on and half off, as shown above. #2. First keep the back leg straight and lean into the stretch hold for 30 seconds. #3. Next, bend the knee of the back leg and sitch your butt back inorder to stretch your achilles tendon hold for 30 seconds. #4. Repeat both stretches on the opposite side 3-5 reps each. Be sure to stretch the tighter side more.

www.ThePrimalEdge.com

Hard Core Flatten Your Abs Forever


Part I You Are What You Eat

Over and over I am asked, Elliott, how do I lose this fat belly? and over and over I must explain that when you decide to eat right, you will look right. Sure, that is a vague answer but it is the basis of understanding that is necessary for developing the health and body of our dreams.
Well, today you are going to learn the specifics

The Secrets of How To Have Flatter Abs, Forever! The very first thing that you must understand is that you can do all of the best ab exercises in the world and you will still have a bloated belly if you are eating foods and non-foods that are irritating your gut (colon).
Let me tell you my story

About 3 years ago I had a nasty problem, I farted A LOT. Not only did I fart a lot, but these were the types of farts that would raise the dead! I stunk! Well, needless to say I did all that I could to find out what was creating this problem (no one should have to live like this). Through my investigation I learned that many people (myself included) are intolerant to a protein found in many grains called Gluten. In fact, over 65% of the US population is said to have gluten intolerance but many people go undiagnosed.
So basically, I discovered that whenever I ate any foods containing Gluten I would get Abdominal Bloating, Gas, and even headaches!

When I avoided gluten the farting stopped. But, not only did I stop farting I discovered something else. Something that I never noticed in my entire life until that day I had a flat stomach!!!

www.ThePrimalEdge.com

This happy discovery led me to further investigate a term that I stumbled upon during my research: Viscerosomatic Inhibition (VSI)
(VSI) occurs when an irritated or enflamed organ has an inhibiting effect on the muscles that are associated with it an example when someone (not you!) is having a heart attack what happens to their left arm? It goes limp the left arm is associated (or on the same nervous loop) with the heart organ if the organ is upset, the muscles shut down. Simple enough? So, if your colon is upset or inflamed your Deep Abdominal Wall SHUTS DOWN!

This means that you can do crunches until the cows come home and your abs muscles will never get any stronger. This is devastating, especially if you consider that most Americans are eating a ton of garbage that is literally shutting their ab muscles off. So Elliott, this is bad news what can I do? Im glad you asked: 1. Eliminate All Colon Irritants Such As: Hidden Food Allergies, Medications (ask your Doc), Tap Water, Gluten & Many Grains, Processed Foods and Coffee. 2. Check for Dysbiosis (imbalanced colon flora) & take Probiotics if needed. A great book on this topic is Achieve Maximum Health by. David Webster 3. Eliminate (poop) 1-3 times dailysuper important! 4. Get to bed on time (10:30 pm) Your Circadian Rhythm or biological clock has a huge impact on your digestive health. 5. Drink H2o (1/2 your bodyweight in oz. daily) 6. Check for overgrown yeast in the gut. (More common than you may think)

www.ThePrimalEdge.com

Now that you have eliminated the hidden roadblocks to your fitness results we can move on. In the following chapter I am going to teach you over 12 Brand New abdominal exercises including The Ultimate Tummy Flattening Move!

www.ThePrimalEdge.com

Part II How To Get A Hard Core


If you love crunching your life away on the gym floor, then this section is not for you!! If you are ready to learn some brand-new, revolutionary exercises that will flatten your abs faster than anything youve ever experienced then read on The first thing that you must understand is that you have more than one ab muscle you have 4 groups of abdominal muscles. The first is your Transverses Abdominus (TVA); this is the muscle that acts to draw your belly button in. It is also known as the Power House in Pilates (I think). But anyway, the purpose of this muscle is to act as a stabilizer for your low back and hips. So getting this muscle stronger will not only serve to flatten your stomach but may also relive your low back pain. The second group is your Internal Obliques; this group helps you to flex your trunk forwards as well as side bending and rotation. The third group is called your External Obliques, this group helps you to flex the trunk, side bend and rotate also. In addition, the external obliques act functionally a lower abdominals. And finally, the fourth abdominal muscle is called the Rectus Abdomnius, this is the large muscle that is the most popular it gives your stomach that washboard look. The Rectus Abdominus also flexes the trunk forward and acts as a stabilizer under heavy loads. In the following section I am going to teach you all of the best exercises for activating these 4 groups of abdominal muscles. When you follow this program you will begin to see your abdominals flatten, almost overnight!

www.ThePrimalEdge.com

Section A Transverses Abdominus / Lower Abs

1.Tummy Vacuum

So, how do I do it?


Glad you asked - #1 get into a 4-point stance, on your hands and knees your hips and shoulders should both be at 90-degree angles. #2. Take a deep belly breath and expand your belly with air do not move your back or chest when inhaling. #3. Let all of the air out through your nose and then pull your belly button in as far as it can go, without moving your back or chest. #4. Hold your belly in for 10 seconds and then repeat.

www.ThePrimalEdge.com

2. Lower Abdominal Coordination

So, how do I do it?


#1. Lay flat on your back with both knees bent and feet off of the floor #2. Place your hand in the gap between your lower back and the floor your hand should be directly below your belly button. #3. Draw your belly button in and flatten your low back onto your hand. #4. While maintaining pressure on your hand with your low back, slowly slower one foot to the ground and recover to the starting position repeat on the opposite leg.

www.ThePrimalEdge.com

3. Swiss Ball Reverse Crunch

So, how do I do it?


#1. Lay face up on a Swiss Ball, with your feet off of the floor and your hands grasping an object for support. #2. Draw your bellybutton in and then begin rolling your pelvis up towards your ribcage. #3. Slowly lower the legs and repeat. For increased intensity extend your legs out further.

www.ThePrimalEdge.com

Section B Internal & External Obliques


1. Russian Twist

1.

2.

3.

So, how do I do it?


#1. Lay face up on a Swiss Ball with your head and shoulders on the ball, feet flat on the floor and your hips raised. #2. Keeping your hips raised (by squeezing your glutes), rotate to one side and then the other. Begin slowly until you have enough balance to increase the speed.

www.ThePrimalEdge.com 2. Reverse Wood Chops

So, how do I do it?


#1. Grab one end of a cable that is positioned low, then take a wide stance a few feet away from the machine. #2. Keeping your chest up and your belly button drawn in, shift your weight to the inside leg. #3. Staying low, shift your weight to the opposite leg and rotate the cable on an upward angle to the other same side. #4. Weight shift back to the original position and repeat.

www.ThePrimalEdge.com

3. Lower Body Russian Twist

So, how do I do it?


#1. Lay flat on your back with both feet together and raised up toward the sky. #2. Keeping your upper body flat on the floor and your legs straight slowly lower your legs to one side of your body. #3. Using the strength in you abdominals bring your legs back to the original position and repeat on the opposite side.

www.ThePrimalEdge.com

3. Swiss Ball Lower Russian Twist

So, how do I do it?


#1. Get into a push-up position with bent knees on the Swiss Ball. #2. Keeping your upper body still rotate your knees to one side using your waist. #3. Be sure to keep your shoulders over your hands then rotate your knees to the opposite side.

www.ThePrimalEdge.com

4. Swiss Ball Side Flexion

So, how do I do it?


#1. Put one hip on the Swiss Ball with the same leg of that hip bent the other leg will be straight (you may even want to jam it between the floor and a wall for extra support) #2. Keeping your hips forward, side bend across the ball and back be sure not to rotate forward of backwards, stay in the frontal plane. #3. Begin with your hands across your chest as you get stronger you can move your hands to your head and then you can raise them overhead for the highest resistance.

www.ThePrimalEdge.com 5. Oblique Toss

So, how do I do it?


#1. You and a partner will stand facing the same way about 5 8 yards apart. #2. The first man with the ball will side toss the ball towards the second man the second man will catch the ball while still facing forward, use the weight of the ball the load your abdominal muscles as you prepare to throw the ball back to the first guy. #3. Be sure to keep your chest up and your back straight when catching and throwing the ball flexing forward and rotating at the same time can create back injury.

Section C Rectus Abdominus

www.ThePrimalEdge.com

Section C Rectus Abdominus / Upper Abs 1. Forward Ball Roll

So, how do I do it?


#1. Kneel in front of the Swiss Ball with your forearms on the ball your hips and shoulders should both be at 90-degree angles and your back straight. #2. Draw your belly button in and begin to extend your hips and arms at the same time be sure to keep your back straight. I see many people doing this exercise incorrectly, it is essential to keep your low back from arching and you need to keep your chest up. #3. Hold the extended position for up to 10 seconds and then repeat.

www.ThePrimalEdge.com

2. Prone Jack Knife

So, how do I do it?


#1. Get into a push-up position with your feet on the Swiss Ball be sure to keep your back straight and your chest up. #2. Draw your belly button in and then slowly pull your knees towards your chest do not let your butt drop below the height of your head and do not let your back round out. #3. Extend your legs back to the staring position and then repeat.

www.ThePrimalEdge.com

3. Swiss Ball Crunch

So, how do I do it?


#1. Lie over a Swiss Ball with your fingers on your temples, tongue on the roof of your mouth, both feet flat on the floor and hips flexed. #2. Begin the crunch by rolling your chin towards your chest followed by crunching the bottom of your ribcage toward your hips and your hips towards your ribcage simultaneously. Squeeze your butt and tighten your abs at the top of the movement. #3. Begin with using just your hands and increase resistance by holding a dumbbell on your chest.

www.ThePrimalEdge.com

4. Prone Bridge

1.

2.

3.

So, how do I do it?


#1. Get into a close grip push-up position with your feet on the ball be sure to keep your back straight, chest up and belly button in. #2. When your hips are locked into position begin to raise one arm with the thumb up, over your head. #3. Then bring that same arm over to your side then return it to the overhead position before putting it back on the floor. #4. Repeat on the opposite side.

www.ThePrimalEdge.com

5. Pike

So, how do I do it?


#1. Begin in a push up position with both feet on the ball, with your back straight #2. Let the body sag towards the floor. #3. Then pike your hips up toward the sky slowly return to the neutral position and repeat.

www.ThePrimalEdge.com

Primal Strength Movements


According to Paul Chek in his book Movement That Matters, man is designed to be able to preform all 7 of what he calls Primal Patterns. If there was a problem with primal mans ability to perform any of these movement patterns he was dead meat! The 7 Primal Patterns are: Lunge, Squat, Push, Pull, Bend, Twist and Walk (gait) The capacity to perform these Primal Patten allowed developmental man to hunt, build fires and shelter, climb, chop wood and drag a beautiful primal lady home. Today it is essential for you to be able to perform the same movement, but for a varitey of different reasons: When you have a fully functional physique, and use it properly you will: 1. Have Increased Sex Appeal a functional body is a sexy body. 2. Decreased Potential for Injury. 3. Improved Mobility. 4. Increased Stamina. 5. Decreased Body Fat. 6. Larger, Harder and Thicker Muscles. 7. Have Better Bowel Movements (an issue for many men). 8. Less Risk For Many Of The Chronic Debilitating Diseases that Plague Many Men. 9. Improved Sex Drive and Staying Power 10. Cardiovascular Fitness 11. Increase Naural Testosterone and Growth Hormone Production 12. Move Like a Real Man & Feel Like a Real Man. CAUTION: This is REAL TRAINING for REAL MEN!

www.ThePrimalEdge.com If you are interested in machine based exercise programs that keep you on your ass, then this program is not for you in this program you will MOVE! These exercises recruit the maximum amount of muscle in the minimum time. A few features of these revolutionary exercises: 1. They are designed to mimic all 7 Primal Patterns 2. They are all core exercises, meaning that you WILL recruit your abdominal muscles as stabilizers and prime movers. 3. They are serious gut busters and will increase your muscle tone and decrease your body fat faster than anything else can! How to use this section: 1. Begin training each Primal Pattern with the stability phase exercises first (Red Labels). You must master these exercises first and complete them with in the given parameters.

2. Once you have mastered the stability phase exercises move on to the Strength Phase exercises (Blue Lables). Before moving on to the Power Phase exercies you must complete all of the exercises in this phase with in the given parameters.

3. Power Phase exercises (Green Labels) are done quickly and explosively they are highly effective for improving sports performance and reaching your physical potential. However, be sure that you have completed the Stability and Power Phases before moving on to these extreme movements.

Notes: a. Be honest with yourself if you are extreemly out of shape, do not progress beyond the stabilty phase until you are certain that you can handle the higher intensities. b. If you are currenly maintaining a high stress load: - sleep less than 8 hrs. per night

www.ThePrimalEdge.com

do not drink enough water can not breathe properly eat more processed foods than whole foods are not eating for your Metabolic Type are severly depressed have chronic fungal infection or parasites have chronic illnesses or dysfunctions have an accute injury or back pain

refer to The Primal Life chapter and follow the exercise recommendations in it. Pain DOES NOT = Gain. c. This program is for everyone young and old, decide where you are and take progressive steps towards your goal. Dont give up and go back to exercises that do not serve to improve your function (ie. machines) Take baby steps until you are sprinting YOU CAN DO IT!

www.ThePrimalEdge.com

Lunge Phase 1 Stability Exercises


Single Leg WoodChop

How to do it Stand on one leg with the opposite hand raised high in the air. Slowly lower the body, by flexing at your hips, and touch the foot that is on the floor. Return to the starting position and repeat upto 10 times on each leg. Progression: close your eyes; stand on a wobble board or foam roller.

www.ThePrimalEdge.com

Static Lunge w/ Support

How to do it Grab 1 or 2 dowel rods and use them as support as seen above get into a split stance with one leg in front of the other feet facing forward. Keeping your back straight, slowly lower the back knee to the floor. Return to the starting position be sure to push up evenly between both feet. Use a slow tempo.

www.ThePrimalEdge.com

Static Lunge

How to do it Done in the same manner as with support only now you dont have the dowel rods to hold onto. Use a slow tempo.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Alternating Lunge with Resistance

How to do it Done best within the confines of a squat rack or cage approach the bar dip under it and place it on your upper back / shoulders (not your neck). Take 1-2 steps backwards away from the rack. Standing tall with your belly button drawn in, lunge forward and lower the back knee to the floor as shown above. Be sure not to lean forward or to round your back. Keeping your back straight, push off of the front leg and return to the starting position. Other versions: Step backwards for a reverse lunge or laterally for a side lunge.

www.ThePrimalEdge.com

Phase 3 Power Exercises Split Jump

1.

2.

3. How to do it Assume a split stance with one leg in front of the other and both feet, your hips and knees facing forward. Sink the back leg down to load the legs. Explode upward use your arms to help propel you, keep your legs split and facing forward. Land in the same position that you began in be sure not to land too ridged, absorb the shock by bending your knees upon landing.

www.ThePrimalEdge.com

Alternating Split Jumps with Twist

1.

2.

3.

How to do it Assume a split stance with a medicine ball held on the hip of the leg that is forward. Jump up, alternate the legs in the air and bring the ball over your head to the other hip. Land softly with the opposite leg forward and the ball on the opposite hip. Repete again in the opposite direction.

www.ThePrimalEdge.com

Squat- Phase 1 Stability Exercises


Swiss Ball Squats

How to do it Stand with your back against a Swiss ball with the ball resting against the wall. Your feet should be about shoulder width apart and slightly in front of the ball. Slowly lower your hips and push your butt behind the ball as shown above. Pushing evenly between both your feet and the front an back of your feet, return to the starting position and repeat.

www.ThePrimalEdge.com Body Weight Squats

How to do it Assume a comfortable stance with your feet slightly wider than shoulder width, toes may be slightly turned out. Lower your butt down between your feet this should be a comfortable position, as if you were using the bathroom outdoors! Pushing evenly between both feet and between the front and back of your feet, retun to the staring position.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Barbell Squats

How to do it Preferably done in a squat rack or cage, approach the bar, dip under it and place the bar on your upper back / shoulders (not your neck) walk backwards 1-2 steps. Take the same stance as you would if you were using the bathroom outdoors I personally use a wider than shoulder width stance with toes slightly turned out. Draw your belly button in and slowly lower your butt to the floor be sure to keep your entire foot firmly planted on the floor. Once youve gotten as low as you comfortably can, push your feet into the ground and rise up to the starting position.

www.ThePrimalEdge.com Barbell Overhead Squats

How to do it Begin with a dowel rod or barbell over your head, with a wide Y grip as shown above. Take a comfortable stance with your feet at least shoulder width apart. Keeping your back straight, chest up and your eyes forward lower your butt down between your feet. Once you have gotten as low as your can with good form, push through both feet and return to the starting position.

www.ThePrimalEdge.com Phase 3 Power Exercises Squat Push-Press

How to do it Begin with dumbells in both hands and pressed over your head. Draw your belly button in and begin to lower the dumbells to your shoulders and your butt to the floor at the same time. Once you have lowered yourself as far as you comforatably can Press the dumbells upward and stand up to the starting position.

www.ThePrimalEdge.com

Squat Jumps

How to do it Take a comfortable squat stance with a medicine ball in your hands infront of your chest. Lower your butt to a squat position. Explosively jump and press the ball into the air at the same time. Land softly in a squat stance with knees and hips flexed. Return to the starting position and repeat quickly.

www.ThePrimalEdge.com

Bend
Phase 1 Stability Exercises Static Bend

How to do it Assume a comfortable, shoulder width stance, standing upright with your back straight. Bend your knees 20 degrees. Stick your butt out and rotate forward. Be sure not to round your back. Draw your belly button in and hold the position for upto 3 minutes.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Dead Lift

How to do it Stand in front of the barbell with a wider than shoulder with stance I personally use a sumo stance (shown above). Keeping your back straight lower your hips and grab the bar with an alternating grip. Draw your belly button in and press both feet firmly into the ground as if you were pushing the earth away. Keeping your back straight, stand up with the barbell in your grip. Lower the bar back to the floor and repeat.

www.ThePrimalEdge.com

Single Leg Deadlifts

How to do it Grab a dumbell in each hand and hold the at your sides. Stand on one leg with a 20 degree bend in the working leg. Slowly rotate your hips forward and tip your torso forward as shown above. At the bottom of the movement you will bend your knee slighly keeping your weight distributed evenly thoroughout the foot. Keeping the back straight, push through the working foot and return to the starting position. Do it on both sides.

www.ThePrimalEdge.com

Phase 3 Power Exercises Power Clean

1.

2.

3.

How to do it Stand in front of the barbell with the feet shoulder width apart, and grab the bar slightly outside of your legs. Keeping your back straight and your belly button in, explosively jump out of the stance and pull the bar up to below your chin. Rotate your elbows under the bar and catch the bar on your shoulders as shown above. Keep your knees slightly flexed.

www.ThePrimalEdge.com Snatch

1.

2.

3.

How to do it Apporach the bar similarly to the power clean, only now your hands will be much wider. Keeping your belly button in and your back straight Explosively jump out of the strating position and pull the bar up beneith your chin. Quickly drop your body benieth the bar and extend your elbows to catch the bar.

www.ThePrimalEdge.com

Back Ball Toss

How to do it Assume the same position as the Static Bend, only now you have a medicine ball in your hands. Keeping your belly button in and your back straight explode out of the starting postion and throw the ball as far as you can over your head and behind you. Dont left your knee like Im doing its bad form, but a good pic!

www.ThePrimalEdge.com

Push
Phase 1 Stability Exercises Wall Push Ups

How to do it Stand about 2 feet away from a wall with both hands directly beneith your shoulders and your elbows pointing down. Keeping your back straight, draw your belly button in and begin to lean towards the wall with your chest. Be sure to keep your back straight, push your body away from the wall and back into the starting position.

www.ThePrimalEdge.com

Swiss Ball Push-Ups

How to do it Assume a push up position with your hands on a Swiss Ball. Keeping your back straight, draw your belly button in and lower your chest to the ball. Be sure to keep your back straight, push your body away from the ball and into the starting position.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Swiss Ball Bench Press

How to do it Begin by sitting on a Swiss Ball with the dumbells in your hands resting on your lap. Begin to slowly walk your feet forward until your head and shoulders are on the ball and the dumbells are at your shoulders. Keeping your hips up, press the dumbells toward the celing. Slowly lower the dumbells back to your shoulders and repeat. Once youve completed your set, lower the dumbells to the floor and then rise up to a seated position on the ball.

www.ThePrimalEdge.com

Standing Dumbell Press

How to do it Begin by standing with the dumbells in your hands and at shoulder level. Keeping your belly button in and your back straight, press the dumbells towards the celing. Be sure not to lean back or to arch your back. Return to the starting position and repeat.

www.ThePrimalEdge.com

Double Arm Cable Push

How to do it Grab the cables in both hands and assume a lunge position. Draw your belly button in and keep your back straight. Keeping your torso upright and your weight distributed evenly between both feet press the cables forward. Slowly retun your arms to the starting position and repeat.

www.ThePrimalEdge.com Phase 3 Power Exercises Push Press

How to do it Begin with the barbell across the front of your shouders in a catch position. Quickly dip your hips down and extend explosively. The jump generated by your hip extension will create enough power for the bar to fly upwards off of your shoulders. Quickly drop your body under the bar and extend your elbows. If you are using rubber plates and a platform you can drop the barbell if you are at the gym, have fun bringing that bar down!

www.ThePrimalEdge.com Explosive Push Ups

How to do it Assume a push up position. Quickly lower your body and then explode upwards with your arms. Land with extended arms and absorb the shock with your arms by bending at the elbows.

www.ThePrimalEdge.com

Single Arm Cable Push

How to do it Grab a shoulder hight cable with one hand. Assume a wide stance with your front foot facing forward and your back foot facing sideways. Draw your belly button in keep your back straight and initiate the push. Integrate your arm push with a twist in your waist and rotatiing the back foot forward. Return to the starting position and repeat. Do it on both sides.

www.ThePrimalEdge.com

Pull
Phase 1 Stability Exercises Single Arm Cable Pull

How to do it Facing the cable machine, grab a cable with an extended arm and in a lunge position with the opposite leg up. Push off of the front leg, rotate your torso, and pull the cable backwards. You will end up with the front leg straight and your back leg will carry the load as shown above Be sure to keep an upright posture and your belly button in. Return to the starting position and repeat. Do it on both sides.

www.ThePrimalEdge.com

Bend Over Rows

How to do it Take a shoulder width stance with a barbell held with your hands wider than hip width. Draw your belly button, keep your back straight and lean your torso forward as shown above. The arms will be haning in front of you pull the bar towards your rib cage. Be sure not to shrug the bar up keep your back straight and your neck long.

www.ThePrimalEdge.com

Prone Cobra

How to do it Laying face down, pick your chest up off of the floor. Rotate your palms outward with your thumbs up. Keep your feet on the floor. Keep your shoulder blades together without shruging your shoulders. Hold for 1-3 minutes.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Bend Over Rows (See Description In The Stability Section) When using this exercise to build strength be sure that your form is perfect and then begin to add resistance more weight!!

Single Arm Cable Pull (See Description In The Stability Section) When using this exercise to build strength be sure that your form is perfect and then begin to add resistance more weight!!

www.ThePrimalEdge.com Phase 3 Power Exercises Hang Clean

1.

2.

3.

How to do it Stand in front of the barbell with the feet shoulder width apart, and grab the bar slightly outside of your legs. Keeping your back straight and your belly button in, explosively jump out of the stance and pull the bar up to below your chin. Rotate your elbows under the bar and catch the bar on your shoulders as shown above. Keep your knees slightly flexed.

www.ThePrimalEdge.com

Low Rope Pulls

How to do it Grab a rope attached to a cable. Take a wide, sideways stance. Push off of the front leg and pull the rope up to your chest think of tug-of-war Return to the starting position and repeat on both sides.

www.ThePrimalEdge.com

Twist
Phase 1 Stability Exercises Lower Body Russian Twist

So, how do I do it?


#1. Lay flat on your back with both feet together and raised up toward the sky. #2. Keeping your upper body flat on the floor and your legs straight slowly lower your legs to one side of your body. #3. Using the strength in you abdominals bring your legs back to the original position and repeat on the opposite side.

www.ThePrimalEdge.com

Lower Russian Twist On Swiss Ball

So, how do I do it?


#1. Get into a push-up position with bent knees on the Swiss Ball. #2. Keeping your upper body still rotate your knees to one side using your waist. #3. Be sure to keep your shoulders over your hands then rotate your knees to the opposite side.

www.ThePrimalEdge.com Russian Twist

1.

2.

3.

So, how do I do it?


#1. Lay face up on a Swiss Ball with your head and shoulders on the ball, feet flat on the floor and your hips raised. #2. Keeping your hips raised (by squeezing your glutes), rotate to one side and then the other. Begin slowly until you have enough balance to increase the speed.

www.ThePrimalEdge.com

Phase 2 Strength Exercises Cable Wood Chops

How to do it Take a wide stance with the cable at your side above your head. Grab the cable with your far hand benieth your near hand. Using your legs to initiate the movment, push off of the inside leg and weight shift to the opposite leg. At the same time you are twisting your torso and pulling the cable to the opposite direction. Be sure to keep your torso upright and your belly button in. Return to the starting position and repeat. Do it on both sides.

www.ThePrimalEdge.com

Cable Reverse Wood Chops

So, how do I do it?


#1. Grab one end of a cable that is positioned low, then take a wide stance a few feet away from the machine. #2. Keeping your chest up and your belly button drawn in, shift your weight to the inside leg. #3. Staying low, shift your weight to the opposite leg and rotate the cable on an upward angle to the other same side. #4. Weight shift back to the original position and repeat. Do it on both sides.

www.ThePrimalEdge.com

Phase 3 Power Exercises Obliqe Toss

So, how do I do it?


#1. You and a partner will stand facing the same way about 5 8 yards apart. #2. The first man with the ball will side toss the ball towards the second man the second man will catch the ball while still facing forward, use the weight of the ball the load your abdominal muscles as you prepare to throw the ball back to the first guy. #3. Be sure to keep your chest up and your back straight when catching and throwing the ball flexing forward and rotating at the same time can create back injury. Cable Flexion-Rotation

www.ThePrimalEdge.com

Refer to chapter 3 for your Training Game Plan.

www.ThePrimalEdge.com

Chapter 3 Your Training Game Plan


Here are some sample Game Plans for you to follow. Each is designed to evoke a particular response. For example some are designed for maximum fat loss while others are for gaining weight. Each plan also comes with a 6-week periodization and a training log (at the end of the chapter) so that you can track your progress. Feel free to print copies of these programs and take them to the gym with you. There is a blank program at the end of this section so that you can create your own also. Enjoy!

Understanding Training Variables


The following programs look like they may have been written in hieroglyphics the real reason for the complex look of the programs is for simplicity. All parameters are laid out for you so that you can follow the program to the letter. Remember, these are only examples of effective programs feel free to design your program to meet your specific needs and goals. Here is an explanation of each one of the parameters in the programs: When designing your exercise program you need to be aware of training variables things like how fast you move, how long you rest between sets, how many reps and sets all have a profound effect on the type of response you will get. This section will help you understand each variable and how to manipulate them to give you the results you desire. Rest The amount of time that you take between sets or circuits. If you are looking to burn fat or improve your cardiovascular strength, then it is important to take short rest periods between your exercises. 0-30 seconds rest will allow for a maximum fat burn and cardio response.

www.ThePrimalEdge.com If you are looking to add strength then you will want to rest a bit longer. Because you are using heavier weights you must allow your muscles to recover fully from set to set. The typical rest period for building strength is about 2 mins. When doing explosive / power exercises it is critical that you allow adequate time for your nervous system to recover. This can take anywhere from 2-5 mins. Many folks will feel that their muscles are ready to perform another set within this time but when they attempt the exercise, their form suffers. This happens because it takes longer for the nervous system to recover than the muscles. Intensity How much weight or resistance you use with each set. In this book I have used the form principle to determine the intensity. You will notice a notation such as -2 in the intensity boxes. This means that you are going to choose a weight that you can do the prescribed amount of reps for and stop 2 reps before your form starts to bream. For example, lets say that we are doing dumbbell presses for 8-10 reps. Ive chosen 80 pound dumbbells (because Im a strong SOB). I begin pressing and get 6 reps at this point my form starts to waver, my elbows are buckling and my back is too rounded. So I stop. I only got 6 reps and I was supposed to get 8 10 the weight I chose was too heavy. So next set I grab 65 pound dumbbells and press it 8 times before I feel like I only have 2 good reps left. I have fulfilled my obligation of 8 reps and I had 2 reps room to spare. This is done for safety. It is especially important for beginners not to train to failure by the time most inexperienced guys in the gym reach failure they look like they are having seizures. It is dangerous and counter productive. Reps The amount of times that you perform an exercise. To get a maximum strength response you will generally use 4-8 reps. to create power your reps will be low also usually between 3-6. To build muscle mass you will do 8-12 reps and to build endurance you will perform 12-20 reps. Tempo The pace at which you perform an exercise. You will be given either a FAST, MODERATE or, SLOW tempo. Fast is done as quickly as you can with good form. Moderate means to move at a natural pace. Slow means that you will be moving like you are in molasses. You may also be given a number tempo. For example 212 this means that you will move for 2 seconds, pause for 1 second and, move in the opposite direction for 2 seconds. 212.

www.ThePrimalEdge.com Power movements are typically done fast or XOX and strength movements are done slower.

Sets The completed number of reps prescribed. If you are going to perform 12 reps of lunges and have completed all 12 then you have done 1 set. You will notice that the sets in the programs look like 1-3 this means that in the beginning you may only be able to perform 1 set but, as you get stronger you will aim for more sets up to 3. Each workout should be better than you last.

www.ThePrimalEdge.com

The First Bite (beginners program) Use this program if you are completely new to exercise. If you suffer from muscular skeletal pain, chronic illness or, are severely stressed this is an example of a program that you should start with.

Exercise 1. Chi Gung Toe touch in Primal Life Chapter 2. Scoop The Sea in Primal Life Chapter 3. Push Hands in Primal Life Chapter

Rest

Intensity

Reps 10-20
10-20 7 rounds

Tempo Breathing pace Breathing pace Breathing pace

Sets 1-2
1-2 1-2

Total

Notes: The purpose of this program is to establish a foundation for your renewed health program. It is intended to pump oxygen rich blood to the muscles and organs; this will also contribute to a lowered stress level. Perform your stretching program prior to training for best results. This program is safe to do on a daily basis include 20 mins of walking everyday as well.

Remember, it is essential to begin with this program if your health is less than optimal. In your, case less is more! Resist the temptation to skip this phase for the higher intensity programs you will not get the results you are after and may even make your health worse. The Primal Edge is about balance. Other alternatives to this program for beginners are Yoga, Tai Chi and Chi Gung. These ancient exercise modalities will evoke the same response. Be sure to choose an instructor who is in tune with your specific needs. There are lots of certified teachers out there, but only a few are truly qualified. You owe it to yourself to find a good teacher!

www.ThePrimalEdge.com

The Ball Is Rolling (intermediate program)


Once you have a well-balanced nervous system and are free of any debilitating injuries feel free to try this program. Be sure to do all of your prescribed stretches prior to training.

Exercise 1. Swiss Ball Squat


2. Prone Jack Knife 3. Forward Ball Roll 4. Swiss Ball Side Flexion 5. Prone Cobra 6. Tummy Vacuum

Rest Circuit
Circuit Circuit Circuit Circuit 10 sec.

Intensity
bodyweight bodyweight bodyweight bodyweight bodyweight

Reps 10-20
10 10 10 ea. 1 10

Tempo
Breathing Pace

Sets 1-3
1-3 1-3 1-3 1-3 1-2

Total

Slow 5 sec. hold Slow 30 sec. hold 10 sec. hold

Notes: This program is designed to improve core strength and stability. The Swiss Ball exercises are challenging and will require a ton of concentration you will be teaching your mind and body to work together! Be sure to use a Dura Ball Pro with all of the Swiss Ball exercises available at www.elliotthulse.com Perform this program every other day include 20 mins of walking daily as well. Continue this program for 4-6 weeks before progressing.

www.ThePrimalEdge.com

3rd Gear (The Full Program)


Many people will begin with this program. Use this program if you are injury free and have some exercise experience.

3rd Gear Program A


Exercise 1. Alternating Lunges
2. Back Squats 3. Single arm cable pull 4. Reverse cable wood chops 5. Standing Dumbbell Press 6. Prone Jack knife 7. Swiss Ball Crunch

Rest <60s.
<60s. <60s. <60s. <60s. <60s. <30s.

Intensity -2
-2 -2 -2 -2
Bodyweight

Reps 12-18
12-20 10-12 ea. 15 ea. 10-12 8-15 10-12

Tempo Slow/ Med. 302


Medium Medium 202 Slow / Medium 2 Sec hold

Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-3

Total

Bodyweight

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

3rd Gear Program B


Exercise 1. Dead lifts
2. Bend over DB rows 3. Swiss Ball Bench Press 4. Supine lateral ball roll 5. Supine hip extension Back on Ball 6. Prone Cobra 7. Lower Abdominal Coordination

Rest <60s.
<60s. <60s. <60s. <30s. 20s. 20s.

Intensity -2
-2 -2 -2
Bodyweight

Reps 12-16
12-15 10-12 10-16 8-12 1 10-16

Tempo 202
202 Moderate 3s. hold Slow / Medium 20:60:20 Medium

Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4

Total

Bodyweight

Bodyweight

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

6 Week 3rd Gear Periodization


Mon 1 2 3 4 5 6
Pro. A Pro. B Pro. A Pro. B Pro. A Pro. B

Tue
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Wed
Pro. B Pro. A Pro. B Pro. A Pro. B Pro. A

Thu
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Fri
Pro. A Pro. B Pro. A Pro. B Pro. A Pro. B

Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest

Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
Upon completion of this phase proceed to one of the following advanced programs.

www.ThePrimalEdge.com

Get Big (hypertrophy)


The following three programs are for advanced trainers only. The integrate many of the functional exercises from the previous programs with bodybuilder type exercises and parameters.

Get Big Program A


Exercise 1. Alternating Lunge w/ Resistance
2. Back Squats 3. Standing Dumbbell Press 4. Reverse cable wood chops 5. Standing Barbell Curls 6. Prone Jack knife 7. Reverse Swiss Ball Crunch

Rest <60s.
<60s. <60s. <60s. <60s. <60s. <30s.

Intensity -1
-1 -1 -1 -1
Bodyweight

Reps 12-18
12-15 12-15 10 ea. 12-15 8-15 10-12

Tempo Medium
302 202 Medium Medium Slow / Medium 2 Sec hold

Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-3

Total

Bodyweight

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

Get Big Program B


Exercise 1. Dead lifts
2. Bend Over Row 3. Double Arm Cable Push 4. Swiss Ball Bench Press 5. Seated Cable Rows 6. Triceps Dips 7. Pike

Rest <60s.
<60s. <60s. <60s. <30s. 20s. 20s.

Intensity -1
-1 -1 -1 -1 -1
Bodyweight

Reps 12-16
12-15 12-15 10-12 12-15 12-15 10-12

Tempo 202
202 Moderate Moderate Moderate Moderate Medium

Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4

Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

6 Week Get Big Periodization


Mon 1 2 3 4 5 6
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest

Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.
Alternate 6 weeks of this program with 3-6 weeks of the following Super Strength program for best results yearlong. Be sure to take 1 week off between phases to prevent over training.

www.ThePrimalEdge.com

Maximum Strength (super strong) Maximum Strength Program A


Exercise 1. Back Squats
2. Dead Lifts 3. Standing Dumbbell Press 4. Dumbbell Lateral Raises 5. Triceps Dips 6. Weighted Swiss Ball Crunch

Rest 2-5 mins. 2-5 mins. 2-5 mins.


2-5 mins. 2-5 mins. 1-2 mins.

Intensity -1
-1 -1 -1 -1 -1

Reps 4-6
4-6 4-6 6-8 6-8 10-15

Tempo 101
101 101 101 101 Moderate

Sets 4-6
4-6 4-6 4-6 4-6 4-5

Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

Maximum Strength Program B


Exercise 1. Bend Over Rows
2. Flat Bench Press 3. Seated Cable Rows 4. Incline Dumbbell Bench Press 5. Standing Barbell Curls 6. Swiss Ball Reverse Crunch

Rest 2-5 mins. 2-5 mins. 2-5 mins. 2-5 mins.


2-5 mins. 1-2 mins.

Intensity -1
-1 -1 -1 -1 -1

Reps 6-8
4-6 4-6 4-6 6-8 10-15

Tempo 101
101 101 101 101 Moderate

Sets 4-6
4-6 4-6 4-6 4-6 4-5

Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

6 Week Super Strong Periodization


Mon 1 2 3 4 5 6
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest

Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.

www.ThePrimalEdge.com

Fat Incinerator (Muscle Definition Circuits)


This program is designed using circuits. This means that you will be performing exercises back to back with minimal rest in-between this will evoke a maximum fat loss response!!

Fat Incinerator Program A


Exercise 1. Walking Lunges
2. Back squats 3. Low Rope Pulls 4. Reverse cable wood chops 5. Standing Dumbbell Press 6. Prone Jack knife 7. Low Abdominal Coordination

Rest Circuit 1a
Circuit 1b Circuit 1c* Circuit 2a Circuit 2b Circuit 2c* 30s.

Intensity

Reps 20-40 steps


20-40 20 ea. 20 ea.

Tempo Slow/ Med.


201 Slow / Medium Slow / Medium 202 5s. hold 10s. hold

Sets 2-4
2-4 2-4 2-4

Total

20-40
Bodyweight

2-4 2-4 2-4

10-30 12-15

Bodyweight

* - Active Recovery skipping rope, stair climbers, bike, step ups 1-2 mins.

www.ThePrimalEdge.com

Fat Incinerator Program B


Exercise 1. Squat Push Press
2. Bend over rows 3. Swiss Ball Bench Press 4. Single Arm Cable Push 5. Upper Body Russian Twist 6. Pike 7. Swiss Ball Reverse Crunch

Rest Circuit 1a
Circuit 1b Circuit 1c* Circuit 2a Circuit 2b Circuit 2c* 30s.

Intensity

Reps 20-40
20-40 20-40 20 ea.

Tempo 202
201 101 Moderate Moderate Moderate Moderate

Sets 2-4
2-4 2-4 2-4 2-4 2-4 2-4

Total

Bodyweight

20-30 20 15-30

Bodyweight

* - Active Recovery - skipping rope, stair climbers, bike, step ups 1-2 mins.

www.ThePrimalEdge.com

6 Week Fat Incinerator Periodization


Mon 1 2 3 4 5 6
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest

Notes:

www.ThePrimalEdge.com

Explode (Sports Specific / Power)


This program is designed to create speed of movement and power.

Explode Program A
Exercise 1. Ball Back Toss
2. Power Cleans 3. Single Arm Cable Pulls 4. Explosive Push Ups 5. Double Arm Cable Push 6. Prone Bridge

Rest 2-5 mins 2-5 mins 2-5 mins


2-5 mins 2-5 mins 2 mins

Intensity -1
-1 -1 -1 -1 Bodyweight

Reps 6-8
4-6 6-8 ea. 6-8 6-8 4-6 ea. arm

Tempo XOX
XOX XOX XOX XOX Moderate

Sets 3-5
3-5 3-5 3-5 3-5 3-5

Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

Explode Program B
Exercise 1. Alternating Split Jumps w/ Twist
2. Barbell Snatch 3. Squat Push-Press 4. Low Rope Pulls 5. Dead Lifts 6. Lower Russian Twist on Swiss Ball

Rest 2-5 mins


2-5 mins 2-5 mins 2-5 mins 2-5 mins 2 mins

Intensity -1
-1 -1 -1 -1 Bodyweight

Reps 8-10
4-6 6-8 6-8 ea. 6-8 10-12

Tempo XOX
XOX XOX XOX XOX Fast

Sets 3-5
3-5 3-5 3-5 3-5 3-5

Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

6 Week Explode Periodization


Mon 1 2 3 4 5 6
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Tue
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Wed
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Thu
Pro. A Pro. A Pro. A Pro. A Pro. A Pro. A

Fri
Pro. B Pro. B Pro. B Pro. B Pro. B Pro. B

Sat
Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio Stretch & Cardio

Sun
Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest Massage & Rest

Notes: Cardio in this program refers to short (1-5 minute) intervals of high intensity movements such as: skipping rope, stair climber, biking, sprints, etc. For a total of 30-40 minutes.

www.ThePrimalEdge.com

Blank Program Sheets

Program A
Exercise Rest Intensity Reps Tempo Sets Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

Program B
Exercise Rest Intensity Reps Tempo Sets Total

Notes: Be sure to stretch prior to training.

www.ThePrimalEdge.com

6 Week Periodization
Mon 1 2 3 4 5 6 Tue Wed Thu Fri Sat Sun

Notes:

www.ThePrimalEdge.com

Chapter 4. The Primal Life


The Evil Stressors
Stress is a part of life, it has always been. You may think that Primal Man had it real easy he had no deadlines to meet, he didnt have a jerk-off boss to answer to and, if his loincloth went out of style he would just walk naked! The truth is, life wasnt easy back then either. If an angry buffalo wasnt chasing Primal Man he was probably digging deep ditches just to find water. Life has never been meant to be easy. There are many different types of stressors. What is of great importance is how we deal with them. For example, if my Navy Seal friend and me were both sitting in a restaurant and a psycho walks in with an automatic weapon demanding everyones money I would crap my pants. But, my Navy Seal friend would be calm, cool and collected. He would probably be looking around for spoon or something to quickly remove the bad guys eyes with. Realize that it is not the stressor that is the problem, but how the stressee deals with the situation. Many times we create our own stress and it is totally unnecessary! In this section we are going to explore: The several different types of stressors to be aware of What happens to your body when you get stressed out and it is not pretty What you can do to keep your stress levels low and your vitality high! ==========================================

Where Is All This Damn Stress Coming From?

Physical StressPhysical stress is stress imposed on your body by intrinsic (inside you) or extrinsic forces (outside you). In this section we will consider extrinsic stress only.

www.ThePrimalEdge.com Physical stress is good for you when it comes in the from of exercises that are appropriate for you. We need this type of stress to keep our bones sturdy, our muscles strong and solid and our metabolism functioning properly. Your age, fitness level and overall stress levels determine the amount and types of exercises that you should perform. If you are exercising for improved strength, health and vitality it is essential that you base the intensity that you choose accordingly. It is very easy to over do a good thing. Exercise becomes a bad stress when you over exercise or exercise with an already stressed out body. When you over exercise or exercise under stress you put yourself at risk for having: Suppressed Immunity, Fat Gain, Risk of Injury, Sympathetic Overload (explained later) and Chronic Fatigue. If you find that you feel worse during or after exercise or if you know that you have a stressed out system it is recommended that you perform the De-Stressing exercises described later in this chapter.

Chemical StressThere are thousands of chemical reactions happening inside out body that is good for us, this is good chemical stress. An example of a good chemical reaction in our body is when you weight train and in response to the exercise your body releases anabolic hormones such as testosterone, growth hormone, DHEA and meletonin. There are tons of great chemicals in the form of enzymes, proteins and fats in organic foods. The bad for of chemical stress is super obvious and evident. Today we are constantly bombarded with tons of chemical pollutants that our bodies cannot synthesize. Our physiology is just not designed to tolerate this crap. These pollutants come to us in the form of medical drugs, pesticides, herbicides, food additives, preservatives chemical pollutants are in our air and water, and we cant escape them! In fact, if you have a brand new car you know that smell? Well that is a chemical pollutant and it is making you sick, just pay attention! Many of our health problems and lack of vitality today is linked to this bombardment of toxic chemicals.

Electromagnetic Stress (EMG)There is electro magnetism coming from the sun this is good stress. It helps us stay strong and vital, and regulates our biological rhythms. I dont need to go into the amazing benefits of the suns power; its just safe to say that it is a good

www.ThePrimalEdge.com stress. And to all of you sun haters out there, understand that youve got to get some sun it is essential. The trick is not to get burned, dont sun bathe. Also, if you are eating the right types of fats in your diet and avoiding processed foods, your body will be 100 times more skin cancer resistant. Electromagnetic stress becomes a burden when it comes in the form of unnatural radiation. Examples of this type of EMG are over exposure to X-Rays - most people know this, but you must also recognize low levels of radiation that are being emitted by your television, cell phone and computer. Overexposure to these types of EMG can lead to a ton of health problems including some types of cancer.

Mental StressYou are as you think. This is one of my favorite topics and is covered in greater detail in The Primal Mind section of this book. You can literally change you life with the proper mental stress. Using your mind to set and achieve goals and, overcome obstacles is good stress. This type of good mental stress is essential if we are to grow into well-adjusted individuals. Mental stimulation has also been linked with the prevention of many neurological diseases. Use it or lose it! Thinking can also destroy your life and all of your efforts to reach your true potential. Focusing of negative things will not only cause severe mental stress but will also bring into your life all of those negative things that you are worrying about. Whatever you focus on will manifest itself in your life or your outer world is a mirror reflection of your inner world. Taking on more responsibility than you can handle, money issues, relationships, verbal abuse from others and religious conditioning can all create mental stress.

Nutritional Stress
This is the type of stress that is imposed on your digestive system when you eat food. Granted that you are eating right for your metabolic type (chapter 2) and your food is free of toxins is good stress. Problems with nutritional stress occur when you over-eat, under-eat, eat the wrong balance of foods for your metabolic type or eat foods that are high in herbicides, pesticides and fungicides. Also avoid non-foods or processed foods. Read the Primal Nutrition chapter for more info.

www.ThePrimalEdge.com The list youve just read is quite short, but contains most of the possible stresses that you will face throughout your life. It is essential that we recognize these stresses and keep them under control.

www.ThePrimalEdge.com

How Does Stress Affect My Primal Edge?


Lets take a trip back to your sophomore year in high school the class is human physiology. So, there is a branch of your central nervous system called your Autonomic Nervous System (ANS). Your ANS is responsible for all of the nervous functions that you dont have to think about. This includes hart rate, digestion, the release of hormones, breathing and sweating among many other things. Within your ANS you have two opposing branches your Sympathetic (SNS) and Parasympathetic (PSN) Nervous Branches. Each branch acts as two ends of a seesaw. As one side is stimulated the other side is suppressed.

The 2 sides of your ANS SNS vs. PNS

Sympathetic Nervous Branch Sy SNS Fight or Flight Catabolic or tissue destructive Suppression of Growth & Repair Hormones Adrenaline & Cortisol Production Inhibits Digestion Increase Heart Rate & Sweating Over stimulation Results in Chronic Fatigue, Premature Aging, Disease &

Parasympathetic Nervous Branch - PNS Rest & Digest Anabolic or tissue building & repair Releases Sex and Growth Hormones Testosterone, DHEA, Growth Hormone Improved Digestion and Assimilation of Nutrients Decreased Blood Pressure Stimulation Results in an unleashing of The Primal Edge!!!

www.ThePrimalEdge.com As you can see both sides have their benefits the SNS stimulates adrenaline and cortisol. Both of these hormones are essential for getting you up and going in the morning and giving you energy in a stressful situation (think about being chased by an angry baboon!) The PNS releases anabolic and sex hormones such as testosterone and growth hormone your bodys own natural source of steroids! The problem is that most people have a severe imbalance between theses two branches. It is this imbalance that makes us ill, tired, fat and old! The great thing is that in a few minutes I will show you how you can fix this imbalance quickly. So if you havent figured it out yet many of us are Sympathetically Overloaded this means that our SNS is over stimulated and in turn we are in a constant state of fight or flight. When in this type of predicament, you can rest assured that all of the anabolic hormones that are associated with the PNS are suppressed This leads to: Decreased Strength & Vitality Poor Concentration Chronic Fatigue Foggy Headedness Decreased Sex Drive Night Sweats Orgasm / Genital Inhibition Waking Un-Rest Anxiety Jittery Fungal Infection Constipation Digestive Disorders Rashes & Skin Problems Decreased Immunity Increased Risk For Injury Poor Sleeping Patterns Wake Up With Cold Sweats An Overall Loss In You Capacity To Realize Your True Potential & Unleash The Primal Edge!!

Does any of this sound familiar to you? If you are experiencing 2 or more of the symptoms described above you suffer from an imbalance and need to read this chapter VERY carefully! You can take all of the supplements, eat healthy organic diet, exercise regularly and still be getting nowhere. This is due to a fundamental issue that has not

www.ThePrimalEdge.com been addressed balancing your nervous system. If your nervous system is dysfunctional so is everything else! So, How Did I Get Like This? The simple answer is poor lifestyle and nutrition choices you eat shitty food, dont drink enough water, your wife pisses you off, your boss is a jerk, you dont get to sleep on time and dont get enough sleep, you abuse alcohol and caffeine Do you want me to go on? Like it or not - Youve dug this hole Excessive Stress Hormones Are Secreted Because Of: Financial Stress Poor Food Quality Overeating Eating Wrong For Your Metabolic Type Relationship Problems Sex Problems A Toxic Environment Dirty Air Chlorinated Water Poor Sleeping Patterns Negative Thoughts, Words and Deeds Improper Exercise Application

So, What Can I Do? 1. What Is Stressing Your Out? If you figure this out you half way there. Most of your primary stresses will probably come from Security (survival, financial) Sustenance, or Sex. 2. Do Something About It I can hear you Elliott, dont you think I would have already done something about this crazy wife and credit card bills? NO, you havent done anything because you have not set it as a goal and you have not made a plan for its accomplishment. Otherwise it would no longer be a stressor. Remember, Same Old = Same Old it is not until YOU decide to take decisive action to rid yourself of the primary stressors in your life that they will go away. It is no one elses responsibility!

www.ThePrimalEdge.com And you MUST do this! I really dont want to hear any of the tired old excuses that people use in order to continue living their sick, sad, dysfunctional lives. Drastic results call for drastic measures just do it! 3. Eat Right Make sure that you are adequately prepared to deal with stress by filling your body with nutritious foods. Drink plenty of water. Eat more fats and proteins during stressful times. Take a Cod Liver Oil Supplement. Avoid toxic foods and processed foods. Eat right for your metabolic type. If I sound like a broken record it is because I cannot over emphasize the importance of fueling your system properly. It is when you are most stressed out that you need the most nutritious foods it is also the time when junk food seems most appealing, be mindful! 4. Exercise, Properly! Over exercising, particularly aerobic exercises can cause more damage than good. In fact, over-aerobicizing can lead to an increase in catabolic hormones (remember the SNS) such as Cortisol and Glucocordicoids. Make sure that you include sufficient anaerobic exercises into your program. This would include weight training (less than 60 minutes at a time) and The Primal Breath exercises found later I this chapter. In fact, if you are feeling really stressed out The Primal Breath exercises will reduce you stress levels and rebalance your nervous system! 5. Sleep Covered later in this chapter. 6. Think Right The power of your thoughts shape your life. You literally are what you think. Regular mind exercises like meditation help you to see through the clouds of your life. Also there are many mind power techniques that you can use to keep your mind focused on the things that you want, and off of the things that you dont want. Using daily affirmations is a powerful tool its like purposely planting flowers in the garden of your mind. And remember, if you dont plant flowers your garden will fill up with weeds by default!

www.ThePrimalEdge.com

Toxicity
There is no doubt that today we are living in an extremely toxic world. Our air is toxic, our water is toxic and our food is toxic. This all adds up to us - toxic people! One of the reasons we lack vitality is because our body is so busy reducing the toxic load that we encounter as a result of pollution and our toxic habits. So what does this all mean for you? It is estimated that someone eating an average diet and drinking unfiltered tap water is likely to be exposed to at least 200 different synthetic chemicals every day! This is a hell of a big job for the liver to take care of. Not only does your poor liver have to detoxify you from all of the things that you have no control over, but it has to pick up some extra work because of your toxic habits (junk food, alcohol, smoking, drugs) not to mention all of the medical drugs that we are taking! Most of which are unnecessary. So what happens to all of this garbage if the liver cant handle it all? Glad you asked because this is this situation that we are in. Your liver can only handle so much detoxifying. Once he reaches his threshold he starts to pass of the burden off to the others. Excessive toxins end up in your blood stream leading to all types of fun things like: Autointoxication Autoimmune Disorders Rashes and Skin Problems (Acne) Joint Problems Chronic Fatigue Bad Breath And best of all

If your liver gets backed up with all of the paperwork he just puts it away for later IN YOUR FAT CELLS. Thats right if your liver has too much work to do, he will put the excess in your fat cells for later. The great thing is that once your fat cells are housing this stuff your body will do anything it can to prevent this fat from mobilizing!

www.ThePrimalEdge.com If you were to try and lose fat, these toxins would re-enter the blood stream and could cause some serious damage to your organs. So your genius body will make it really hard for you to lose that fat its for your own good! So, this all sounds really sucky huh. but there is something that you can do about it! Avoid Toxic BehaviorsTaa Daa! 1. Eat Organic Foods they are free of toxic pesticides, herbicides and fungicides. 2. Avoid Tap Water- Someone once told me that tap water is the most dangerous food on earth! It is loaded with all types of great stuff like chlorine, waste products, pharmaceuticals (thats right grannys fungus pills), heavy metals and so much more! 3. Check Your Home Your home can be the most toxic place in your universe. If you use toxic cleaning materials (chlorine, etc.), has a new carpet, a swimming pool / whirlpool, or an attached garage with a door leading directly into your home you may have a toxic home! 4. Drink Lots Of Healthy Water (discussed in a previous chapter) The Best Solution To Pollution Is Dilution. 5. Remove Yourself Immediately From Toxic Environments Bars where people smoke (not in New York), Traffic Jams (just get on your Jetsons shuttle and fly away!) Construction Sites, Newly Painted Rooms, Garages, even New Car Smell is toxic!

www.ThePrimalEdge.com

You Are Getting Sleepy


We are designed to rise and fall with the sun. Its as simple as that! It has been this way since man first immerged on this planet. For perhaps tens-ofthousands of years we were in tuned with the light and dark cycles of day and night. Our hormones are released based on the positions of the sun. When the sun rises and light touches our skin we naturally secrete adrenaline and cotisol; stress/activating hormones that give us energy. This is great because we need an boost to get us going in the morning. At about mid-day adrenaline and cortisol begins to decrease and level out. At about 6 pm we begin to secrete anabolic hormones such as testosterone, growth hormone and meletonin. Doesnt that sound like a nice stack of steroids that you would like to receive to unleash that primal urge bottled up inside you!! Well, guess what? Your body should produce these steroids. naturally and for free. People always ask me Elliott, how is it that you have such big muscles and a lean body and havent use any steroids. They assume that Im either doing something illegal or they just dismiss it by saying its my genetics. The truth is that I just follow the laws of nature and nature blesses me with its rewards. Sound crazy? Back to the science. Once the sun is down your bodys natural inclination is to have completely reduced the stress/activating hormones and spiked your anabolic/building hormones. By 10:30 you should be well on your way to dreamland. This scenario is the perfect recipe for unleashing the Primal Edge. By following your inherent biological daily clock you will experience: More Energy Better Focus and Concentration Improved Physical Repair Improved Mental / Psychological Repair Less Aches & Pains Better Memory Brighter Skin & Eyes Better Sex Improved Attitude & Behavior

www.ThePrimalEdge.com Its like stacking Anti-Depressants, Viagra, ADD Meds, and Amphetamines NATURALLY!

Your Body Works Perfectly, Youve Just Got To Learn How To Use It!
Elliott, I have been going to bed after 12am for 7 years now I cant change, its just the way I am. First of all, that is bullshit. It is not the way that you are you have just trained yourself into Comfortable Dysfunction. Comfortable Dysfunction is a problem that the majority of our population suffers from. If you only remembered what your body felt like at 19 years old you would realize that your life is not all that it could be. Anyway, this is what you need to do to re-establish your natural circadian rhythm: 1. Avoid Stimulants Especially after 2pm. Most of us are dead tired at around 4 pm. This is a natural reaction from being totally devitalized and having a dysfunctional sleeping pattern. Having a cup of java at 4pm to get your edge back is a recipe for long-term disaster. If you are addicted (then toughen up) create a plan to slowly reduce the amount of caffeine that you consume. You must do this, take action now or you will be paying for a long time! Search the term adrenal fatigue. 2. Get Your Head on the Pillow By 10:30pm Close your eyes and count the sheep. Dont think about getting to bed at 10:30, you should be down for the count by then. 3. Turn The Lights Down Low (A Bob Marley song for those of you who love reggae) At least 2 hours before hitting the sack make sure that you dim the lights in your house, turn the TV off, get off of the computer and, even light a few candles it will get you in the mood! 4. Keep Light Off Of Your Skin Make sure the room you sleep in is completely dark. Light touching your skin activates stress hormones. 5. Follow All of the Nutritional Guidelines in the Previous Chapter Especially drinking enough water and eating right for your metabolic type. 6. Exercise Try to train in the morning, when the activating hormones are highest. Otherwise you can risk disrupting the cycle. Also, if you are stressed out follow the exercise program in the Primal Breath section of this chapter.

www.ThePrimalEdge.com

The Primal Urge


Youre the essence of sex everything about you is some how related to sex, we are sexual beings. Being able to procreate and contribute to the survival of our species is of the utmost importance. Its the same way for us as it is for all of the Earths creatures. Although we tend to associate sex with a myriad of social conditionings and emotions - good or bad depending on your conditioning there is only one reason why you get the Primal Urge. To make more people! Nature is abundant and seeks abundance but nature also seeks and demands perfection. Lets take a quick look at our modern farming practices as it related to our ability to maintain a healthy sex drive and procreate. We have already established that modern farming practices have devitalized and destroyed the potency of our planets soils (female). Also, the seeds (male) that are planted, and produced from the devitalized soils, are of poor quality as well. So when we plant these weak seeds (male) in the devitalized soil (female) we get crops that are susceptible to disease and parasites essentially these are weak crops. Remember, nature demands perfection! Due to the weak genetic structure of these crops, Mother Nature signals parasites and pests to destroy them. This is NOT the case with healthy crops grown with strong seeds and vital soil. Well, being the genius that we are we dont change and improve our farming practices we spray the crops so that these inferior organisms can survive and proliferate. Lets come back to us granted that we understand that we are under the same natural laws as the crops, it is safe to say that we are headed for trouble. NO, we are in troubleBIG TROUBLE! Since abandoning our natural ways to adopt our current dysfunctional nutrition and lifestyle habits we have gotten very weak. We are sicker, sadder and fatter than ever before in human history. Remember Dr. Price (Chapter 2) and his studies of uncorrupted societies in the 1930s? These people we happy, healthy and vital. The knew no word for cancer! This is the true expression of what it means to be human.

www.ThePrimalEdge.com Anyway, like the weak and sick crops created from the devitalized soils we too are prime targets for pests, parasites and disease most of us are made from weak, malnourished seeds and soil. If this is too hard to swallow or if I am hitting a sore spot for some of you, accept my apologies it is not my intention to hurt your feelings but to shed some light on an under appreciated topic. Let me give you one more example of how this holds true. Dr. Francis M Pottenger has done several studies to determine the effects of nutrition on the health of various organisms. His most popular study included extensive research on 3-4 generations of cats. Dr. Pottenger began with a single generation of healthy cats. He split the group in to two. Group #1 he fed the natural diet of unprocessed (raw) milk and raw meat. Group #2 he fed processed milk (got milk?) and that cereal garbage that most people give to their animals. In the first generation of this study, Dr. Price noted the decreased immunity and susceptibly to sickness of Group #2. Also, group #1 displayed a much more vibrant and vital attitude they were even friendlier towards each other. In the following generation of cats, Dr. Price noticed a dramatic increase in birth defects and disease in the cats of group #2. Now here is the real interesting part, by the third generation of feeding the cats processed, devitalized foods the cats in-group #2 were becoming sterile! The cats were having a hard time making babies. Sound familiar? We are having a serious issue with infertility today just look at all of the fertility clinics popping up. If you are not having a hard time having children, I am sure you know someone who is! Oh! And guess what? We are ALSO in our 3rd generation of people eating an abundance of processed, packaged, devitalized garbage!!! It is just too creepy. So anyway, Dr. Pottengers clinical observations (he was a physician as well) suggested that similar results occur in humans. Read Pottengers Cats, available at www.price-pottenger.org. OK, I hear you Elliott I thought this section was about sex, you know my Primal Urge. Why the hell are you telling me about plants and cats?!

www.ThePrimalEdge.com Well, here is how this all relates to you and your sex drive. First of all, as we stated earlier nature demands perfection. Dont argue with me the signs are obvious. Just look at the crops and cats we are no exception! Lets look at the acute and most immediate causes for your lack of sex drive: Nature wants you to make more of yourself (survival of the species) but, if Nature perceives that you cannot even take care of yourself she sure as hell isnt going to give you the go-ahead to procreate. You cant even feed yourself properly, you are tired and stressed out - NO WAY am I going to activate the mechanisms for you to procreate. Says Momma Nature. And down goes your sex drive! Why have sex when you are only going to create weak, sick organisms that you cannot even care for? -This is Natures rationale, she seeks perfection! Sure, we still have sex anyway all you need to do is take a little blue pill or rub some cream on Mr. Pecker and youre primed and ready to go! But the side effects are obvious we are creating a weaker race of humans. It is VERY common for our children (if you can even have any) to be born deformed. I dont mean the obviously crippled - deformed (although we see that too), I mean the kind that we see everyday. Remember, prior to the 1930s Dr. Weston A Price (a dentist, discussed in chapter 2) did not see very many children who needed braces. What he called facial deformities only took hold of American children when we began the use of so many processed and devitalized foods. Think about it your mouth, it is meant for eating. If anything goes wrong with the mechanisms that are associated with our ability to eat we are in trouble. We cannot survive if we dont eat. Now, look at our children without braces (a modern innovation) they could possibly have complications with mastication and ultimately, the digestion and assimilation of nutrition! This is the same generation that is now having problems having babies. Mother Nature seeks perfection and tries to get rid of weak organisms. So to establish perfection Mother Nature employed the following list of priorities that must be met in order for an organism to be deemed strong enough to procreate:

www.ThePrimalEdge.com 3 Primal Priorities (Sex Sucks If These Arent Met): #1. De-Stress First in order of de-stressing your physiology for improved sex drive, is that your most primal needs must be met! Safety, Security and Sustenance must all be established. If your body-mind is busy worrying about your safety, your security and sustenance there is not enough energy left over for increasing your sex drive. Also, Nature knows that if you are in danger (fight or flight), insecure, and cannot sustain yourself then you should not procreate. So, Elliott whats the big deal I have food and shelter, Im safe and secure, why does my sex drive still suck? Are You Really? Well, lets take a look at how safe, secure and sustained you truly are. Although you have food (notice the quotes) and shelter, do you really feel safe and secure? If you have been paying attention to the television (you know that black box that educates 90% of Americans) then you are NOT safe, secure and you CAN NOT sustain yourself. First of all, you cant even afford the Jaguar / BMW that you MUST have in order to be considered socially acceptable because of this you have no Primal Association You dont belong, you are not secure! Is your security system working it better be, because there is a guy wearing a black winter cap looking through your window right now. Also, dont you know that the Terror Alert is ORANGE! This means that some crazy religious martyr may drive a truck full of explosives into your living room! YOU ARE NOT SAFE. (obviously I am being sarcastic). And forget about sustenance ask yourself if the last meal you ate was really food. If you read chapter 2 you know that 90% of the food consumed in the US is processed. It is not food! You are malnourished. I know that I am ranting, but I want you to know that this is just the tip of the iceberg Understand that unless you are feeling safe, secure and are providing your body with true sustenance, you will have a sucky sex drive.

So What Can I Do To De-Stress for sex? Since my personal calling is to help people fulfill their potential and not scare you to death let me give you some pointers on lower your stress levels and improve your sex drive (also covered a few sections ago)

www.ThePrimalEdge.com 1. Meditate, Pray (practice your religion or find a new one if you dont like yours), Find Quite-Time to Reflect. 2. Eat Right & Drink Right. (Chapter 2) 3. Train Hard & Rest Hard (chapter 5) 4. Live A Life of Passion (chapter 4) Sure, this is my short answer but youve heard it all before! #2. Nervous & Tissue Repair #1 De-Stressing is in your control. You decide how to go about that. Once youve set the wheels in motion, be it good or bad it is out of your control. Nervous and tissue repair only take course when you are de-stressed its second on the list of priorities. So, if you are having a hard time losing weight & building muscles, with focus and concentration or, if you have low immunity these are all a result of the first priority not being met. And finally #3. Finally Sex & Procreation It is only when you have fulfilled the requirements of priority #1 and you have a healthy and fully functional musculoskeletal and nervous system (#2) that you will have a super charged sex drive!

www.ThePrimalEdge.com

The Primal Breath

Watch a baby breathe what do you notice? Their chest never moves, he breathes with his belly. Only his belly moves up and down with each breath. Like a pump. Watch an old man breathe, or even better, a dying man what do you notice? His belly doesnt move, hes breathing with his neck! Watch as he struggles with each shallow breath. Youll wonder if he is even getting any oxygen. Now, you breathe take a deep breath. Go ahead, do it. I will bet that 90% of you just took a big chest breath half way between the belly (baby) and the neck (dying man). So, good news youre half way there. Half way dead. Babies, who are new to this world and unconditioned, know how to breathe properly. You have forgotten. And this forgetfulness will land you in deep shit. You are designed to take deep, nourishing breaths that expand the belly and pump you full of the most critical, life-giving nutrient oxygen.

When did you forget how to breathe?


The first time you heard the word NO. This word is our introduction to fear your parents are to blame (remember that when you are on the Oprah show). Whenever you were doing something that your parents deemed inappropriate, they told you no. You heard this and immediately stopped breathing your breathing became shallow. You think Im full of it? Watch yourself. Next time you are walking in the street and someone who makes you uncomfortable passes by, watch what happens to your breathing.

www.ThePrimalEdge.com Or when you are watching the news, the end of an exciting game or a scary movie watch your breath. It stops or gets shallow just pay attention next time!

Why does this happen?


When you are under stress, you get a sympathetic response from your nervous system. If you remember, a sympathetic response is one that puts you into the fight or flight state or Sympathetic Overload. This is an Autonomic Nervous Dysfunction that the majority of Americans live with day in and day out. The symptoms associated with Fight or Flight / Sympathetic Overload are: Increased Heart Rate Increased Respiratory Rate Dilation of the Pupils Long term this leads to Poor Digestion Constipation Anxiety Poor Sleep Quality Night Sweats Orgasm / Genital Inhibition Waking Un-Rest Nervousness Jittery Muscle Tension Inflammatory Conditions Increased Susceptibility to Infection

I was even told once, by a very respected practitioner in the field of natural health that 75% of all illness can be traced back to improper breathing technique! The amazing thing is this is all under your control. You decide how you breathe and therefore control your nervous system!!! This is incredible! By simply learning to breathe and practicing it daily you can literally reverse all of the damage done you having an imbalanced Autonomic Nervous System (refer to the section on stress).

www.ThePrimalEdge.com

So how do I do it? What a great question! I am going to teach you a simple exercise that you can perform daily to improve your breathing skills. If you found that you are a chest breather this exercise is essential. If you know how to belly breathe, this exercise will re-balance your nervous system, give you more energy, reduce your stress, and act as a reminder to breathe properly on an ongoing basis. This is also a great exercise to perform periodically throughout the day, especially when you find yourself in a stressful situation. Its so simple that even cartoon characters use this exercise remembers when Elmer Fudd would get pissed off at Bugs? He got all red! But, because he knew this exercise he would stop, breathe, count to ten and, slowly you could watch as the red slowly made its way down his body until he was normal again. Im going to teach you Elmers Secret:

Belly Breathing Exercise


1. First, find yourself a quite, comfortable location that you will not be interrupted then lie face up on the floor with your body completely relaxed and limp. 2. Close your eyes and place both of your hands on your belly directly below your belly button. 3. Inhale and pay attention to where you are expanding is it your neck, chest or belly. Exhale. 4. Now, you are going to inhale again but this time put a little pressure on your belly with your hands try to push your hands up with your belly when you inhale.

www.ThePrimalEdge.com NOTE: This may be very difficult for you to do dont become frustrated, just relax and try again. 5. When you exhale, put a little more pressure on your belly with your hands as if you were squeezing the air out of a balloon. 6. Inhale again and imagine that your belly is a balloon and you are filling it up with air exhale and empty the balloon once again. 7. Repeat for a minimum of 10 reps but do as many as you feel fit. Once you have mastered this exercise you can use the same technique to perform the following Energy Building exercises. These are extremely powerful exercises that combine proper breathing with movement. By practicing these Energy Building exercises you will be further engraining your new found skill of breathing as well as increasing your energy or lifeforce, improving your mental acuity, decreasing stress, balancing your nervous system and best of all boosting your sex drive just try them and see!

www.ThePrimalEdge.com

Energy Creation Exercises


Scooping The Sea:

1.

2.

3.

4.

5.
So, how do I do it?

6.

7.

8.

1. Stand with your feet shoulder width apart, and your arms out to the sides. Eyes closed visualize that you are waist deep in water (what color is your water?) 2. Begin to inhale as you bow forward as if you are scooping up the water that you are standing in. 3. Still inhaling (sloowwllly) and bowing for your water. 4. Continue to inhale as you carry the water up towards your face. 5. Continue to inhale as you lean back and prepare to splash the water onto your face. 6. Exhale as you splash the water onto your face. Feel the water as it falls onto your face and trickles down your body towards the pool. 7. Continue to exhale as you follow the water down towards to pool. 8. Begin to inhale as you reach down for more water and repeat the movement. 9. Repeat 10-100 times slowly and mindfully.

www.ThePrimalEdge.com

Push Hands

1.

2.

3.

4.

5.
So, how do I do it?

6.

7.

1. Stand with your feet shoulder width apart, and your arms raised straight out in from of you. 2. Inhale as you bring your hands back in towards your chest. 3. Exhale and push your hands out to the side imagine that you are pushing your energy out from the core of your body with your arms and hands. 4. Inhale as you bring your hands back in towards your chest and push to the opposite side and back to the front. 5. Continue for 7-10 rounds.

www.ThePrimalEdge.com Chi Gung Toe Touch

1.

2.

So, how do I do it?


1. Stand with your feet together and your hands on the tops of your feet visualize that your feet have roots grown from them into the ground. 2. Inhale as you raise your hips up and feel a slight stretch on your hamstrings. 3. Exhale as you lower your hips down again. 4. Breathe slowly and naturally. Repeat 10 times.

www.ThePrimalEdge.com

Chapeter 5. The Primal Mind


Your thoughts become your words, your words determine your actions, your actions determine your behavior, your behavior becomes your character and, your character determines your destiny -Unknown (or I forgot) This is quite possibly the most important chapter in this entire book by mastering the techniques on the next few pages you can literally change your life, forever. Beyond attaining your desired level of fitness, you will open the floodgates for 1,001 new and exciting opportunities to enhance your life and begin to experience your true potential Fully 95% of your emotions are determined by the way you think and talk to yourself. Attaining your desired level of physical fitness is only limited by the degree to which youre mentally and emotionally fit. When you feed your conscious mind with positive messages such as I feel happy! I feel healthy! I feel terrific! you are activating your subconscious mind to go to work at bringing about positive results in your physical life. In this Chapter you will discover why you think the way you do Understanding this one thing WILL determine your health and fitness potential, lifetime achievements and level of true happiness. You will also learn the critical laws of Mental Mastery. Understanding yourself is only the battle you must learn how to control your mind and program it for Maximum Success! You MUST activate the Primal Mindset and I will teach you how. And finally - you have the ability to have, be and do everything that you have always dreamed. The only thing you have to do is decide what you want and watch it appear right in front of your eyes OK, its not that easy but I will teach you the tools that you can use to usher your most inner desires into your life.

www.ThePrimalEdge.com

Building a Better Brain


It is now recognized by leading workers in the field that behavior is determined by the functioning of the brain, and that the functioning of the brain is dependant on its composition and structure. -Lingus Pauling If you wanted to have a house built, you would hire an architect to create the design and a contractor to put the house together. The architects design is flawless and it is the job of the contractor to ensure that all of the specs are fulfilled. As the contractor is building the home he realizes that there is a shortage of certain materials in the market. First there are not so many nails and screws so he improvises and puts this hardware only where it is absolutely critical. Next, he begins to notice that he is running low on quality cement so he dilutes what he has so that he can finish the job. Lastly there is a limited supply of electrical wires so he only completes about 85% of the electrical job. Several outlets and switches do not work. Nine months later, the job is finally done the house is built and can be lived in. But there are some deficiencies, nothing that you cant live without, but the house will not be functioning at its fullest potential. Perhaps for years this house can sustain its inhabitants until some of the original deficiencies begin to erode the integrity of the home, prematurely. Everyday we are building our bodies and our brains with the raw materials of food and clean water. This is especially true for young children; their brains are growing at an extremely rapid rate. If the foods that you are eating lack several key vitamins, amino acids, fats and minerals then your physical and mental structure will not be sound. When it comes to the structure and integrity of the brain, this can mean the difference between living the life of your true potential or suffering for many years with less than optimum performance.

www.ThePrimalEdge.com Some of the most common expressions of a brain that is poorly built or not fueled properly are: Attention Deficit Disorder (ADD) Decreased Cognitive Capacity Hyperactivity Depression Chronic Fatigue Lack of Mental Clarity Vision Problems Mood Swings Irritability Borderline Personality Altered Emotional States Mild or Severe Mental Retardation NOTE This is a very short list! (I can go on for days)

Reaching you full potential means that your Mind must be right. Above and beyond all of the techniques that I will teach you in the following pages, this holds true Structure equal Function. The brain must be of sound structure if order for it to function up to its full capacity. How Do I Build A Powerful Brain? For starters, all that you have read in the previous chapters with regard to nutrition, lifestyle and exercise will dramatically improve the structure and power of your brain. Here are just a few bonuses. 1. Use A Quality Cod Liver Oil Supplement I cannot begin to tell you how important it is to begin using Cod Liver Oil. If there was ever such thing as a Super Food, this is it. Among the hundreds of benefits of using CLO are: Helps fight and prevent heart disease, cancer, depression, Alzheimer's, arthritis, diabetes, ulcers, hyperactivity and many other mental diseases. Increases your energy level and ability to concentration. CLO is extremely high in Omega-3 containing the essential fatty acids DHA and EPA Great for the brain. 2. Eat Organic Foods- Organic foods are free of toxic pesticides; herbicides and fungicides that may reduce cognitive skills and create altered emotional states. Avoiding toxic foods will allow the brain to grow and develop to its full potential. 3. Chew the Fat Your brain is made of fats. Be sure to include adequate amounts of saturated and unsaturated fats in your diet. Our ancestors made a point of including many sources of animal fats in the diets of pregnant women and growing children. Pregnant women in China ate up to 10 whole eggs per day!

www.ThePrimalEdge.com

Mental Mastery

The 7 Primal Keys to Mental Mastery 1. The Law Of ControlThis law states that you feel good about yourself only to the degree to which you feel you are in control of your own life. This means that if you feel that you are being controlled by your race, sex, spouse, age, your boss, your ill health or any other external force that you will be unhappy. The wonderful thing about this law is that most of what you have no control over really doesnt matter. You will always have control over the one thing that of the most importance your thoughts. In every case, control over your life begins with control of your thoughts. How you think about any situation determines how you will feel and how you feel determines how you will act or react. Its up to you, to take control of your thinking. No one can make you think anything and what you think determines everything. In Victor Frankels book Mans Search For Meaning; he describes how he found peace in a concentration camp in Nazi Germany! This amazing man was literally chest high in waste and handed a bowl of hot water with a fish head in it for his meal. It was while staring at this beautiful fish carcass floating in water that Mr. Frankel felt the greatest joy of his life. Is Victor Frankel a psycho or is he a man who knew how to control the only thing that his adversaries could not corrupt? I think the answer is clear, Victor Frakel is a genius that lived the remained of his life in complete bliss. Regardless of his external circumstances. "Everything can be taken from a man but ...the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way." Victor Frankel

www.ThePrimalEdge.com 2. The Law Of Cause & Effect AKA The Law of Sewing & Reaping, weve all heard the old saying You reap what you sew. This law, time tested, law states that everything happens for a reason. There are specific causes for successes and specific causes for failures. There are specific causes for happiness, healthfulness and beauty. There are also specific causes for sadness, sickness and ugliness. If there is an effect in your life that you are not content with then all you have to do is trace it back to the specific causes that create them and change it. Does this sound too simple? Thats because it is! Same old equals more of the same old. It amazes me how many people what things to get better, but they are not willing to get better themselves. This is so simple that I almost feel silly telling you about it. Look, if every time I get drunk I fight with my wife but, I sincerely wish and dream that we could get along better what must I do? A) Go to marriage counseling. B) Buy here flowers everyday. C) Stop drinking. I refuse to give you the answer to this one if you cant figure it out, and then ask your bartender. Instead of getting angry about your circumstances, pay attention to what may be causing them and do something about them! There is a wonderful Scottish saying It is better to light one wee candle than to curse the darkness. You get what you give you reap what you sew you put in the causes, and your life will reflect the effects. The most important application of this law is that: Thoughts are causes and conditions are effects. By accepting this law, you can take full control of your thoughts and change your feelings, behaviors and life results.

3. The Law Of Belief Henry Ford once said, If you believe that you can do a thing, of if you believe that you cant, in either case, you are right. It is the quality of your beliefs that determines what God will give you. What you believe, with conviction, becomes your reality Its the law!

www.ThePrimalEdge.com And what do you believe? Albert Einstein said, The most important decision that a man makes is whether he believes that the world he lives in is a good world of a bad world. People with an optimistic view on life tend to be the successful ones. Now you may say Elliott of course they are optimistic, they are successful! Well, in a way you are right. Like begets like. If you are already happy because you are successful, you will attract more success because you are happy right. What if you are happy / optimistic and this leads to your success? Ask you read, Im conducting an experiment to see if I can trick this law. Right now I am swimming in debt. Ive got over $70,000 in college loans, about $30,000 in credit card debt and a mortgage. I am not what you would call financially successful But, I BELIVE that people will buy my book, I BELIVE that people will learn and grow from this information and I BELIVE that they will attend my seminars, group coaching sessions and hire me as a consultant. I also BELIVE that this will give me the financial opportunity to overcome my debt. I am not worried that I am going to go broke and be unable to feed my family, I actually BELIVE that I am going to be quite wealthy! From the looks of it now, youd say Im crazy but lets see. Or, you might say Elliott, of course you are successful, look at this book you have written and all of the people you have helped. To that I say, Thank You. Your belief in me is adding power to my goals but it was MY BELIEF first, that got you to think the way that you do about me. WARNING This law works in both directions. Remember, if you believe that you cant do something you are going to create that reality as well! Look at all of your self-limiting beliefs. I am not good at math. Women / Men just arent attracted to me. I am too young. I am too old. My daddy was an alcoholic so I must be one too. My mother is a diabetic, so I will be one also its in my genes. I will always be fat its in my genes. I cant handle all of this stress! Identify these mental toxins or stinkin thinkin and destroy them immediately. Replace them with I can and I will. If you think I sound crazy or that this is just silly, then thats fine too. Just ask yourselfHow am I going to make my life better? If you come up with a better idea than mine let me know. I am a perpetual student and always love to try new / better things!

www.ThePrimalEdge.com

4. The Law Of Attraction I love this law I remind myself and my clients of it everyday! You are a living magnet. You invariably attract into your life people, circumstances, ideas and recourses that are in harmony with your dominant thoughts. - Brian Tracy Because of the magnetic power of your thoughts, whatever you think about or visualize becomes your reality. Its amazing how often youll notice this law working in your life if you just pay attention. How many times have you thought of a friend and a few minutes later the phone rings and it is he or she on the other line? This is a simple example but look at how it has shaped your life. Your friends, family, job, career, your problems, your opportunities they are all attracted into your life based on your thoughts. You tend to meet the people and become involved with the situations that are vibrating in harmony with your dominant thoughts and emotions at the time. Happy people tend to attract other happy people; dull people tend to attract other dull people. People of the same interests tend to find one another. Where you are today is a result of the magnetic vibrations that youve emitted up until now. The amazing thing is, if you are not happy with your current situation you can simply change your vibration and get new results. I am a dreamer. I used to worry about, how can I possibly make my dreams a reality? But Ive learned the trick! The secrets to making all of my dreams a reality. Its the law of attraction. The mechanics of how to make a dream a reality doesnt matter. All that matters is that you visualize, emotionalize and keep your dream at the forefront of your thoughts. Everything else will fall into place! Its that simple its magic! The people, circumstances and resources that you need to accomplish your goal will appear right before your eyes, just at the right time that you need them. Be patient, when the student is ready the master WILL appear.

www.ThePrimalEdge.com

5. The Law Of Correspondence One of my favorite Gurus is an Indian Mystic by the name of OSHO. If there was ever a Spiritual Rebel it was OSHO. In one very short statement OSHO sums up the law of Correspondence, he says, You must BE before you can DO. All this really means is that your outer world is a mirror reflection of your inner world no matter what you say. Someone who is paying attention can tell if you are a phony right away, based on what you BE. Not necessarily what you say or DO.

www.ThePrimalEdge.com

Getting What You Want


1. Visualization This mental tool is perhaps the most important to your success, yet easiest to do. Its used by all of the most successful people in our society. Athletes at all levels use this tool as well. Your mental pictures become your reality. You will know the destiny of a man by the pictures he holds in his head. There are 4 elements to visualization by increasing any of them you will be stepping on the accelerator of your lifes accomplishments. The first is frequency the more frequent you allow the images of what you want to have, be or do into you your conscious mind, the more it is programmed into your subconscious mind. Always remind yourself of your purpose and goal. See it often. The second element is vividness this refers to how clear the image of your desire is in your minds eye. The more you think about what it will feel and be like when you have accomplished your goal the faster it will manifest itself in your life. The third is intensity Its the amount of emotion that is associated with the images of your goals that will allow it to become a reality. When you intensely desire something you will become enthusiastic and excited about it. Ralph Waldo Emerson said, Nothing great was ever achieved without enthusiasm. The fourth element is this refers to the length of time that you can hold the image of your desires in your mind. A great way to do this is by placing pictures around your home and office that depict your goals and desires.

2. Affirmation Affirmations are so powerful that a popular author has even claimed that you can heal your physical body with the use of this extraordinary tool. She teaches that each physical ailment has a corresponding psychological cause and by reprogramming your mind with affirmations you can reverse your sicknesses. Your affirmations should be positive, present tense and personal for example: One of my clients decided that she was going to quit smoking. I told her to write

www.ThePrimalEdge.com down an affirmation that describes this goal. The next day she showed me her notebook and it read, I will quit smoking. I explained to her that this is not an affirmation, it is a goal. A positive, present tense and personal affirmation would read more like this, I am so excited that I am completely smoke-free. When you write your affirmations in this way, your subconscious mind will accept it as a reality. Slowly you will notice that all of your thoughts and behaviors will become consistent with this new reality. One of the best affirmations is simply, I like myself Try it you may feel silly at first. Psychologists call this cognitive dissonance. This occurs when a new idea clashes with an old idea. It means that you are growing. It sounds crazy but you will destroy your selfish ego by repeating I like myself. Look in the mirror and do it toughen up! Remember, you will not change overnight you must be consistent in your approach and before you know it you will begin to have and do all that your heart desires. 3. Verbalization Listen to yourself. Are your conversations glittering with your hopes and dreams? Do you speak to others as if your goals are already accomplished? If you do then every thing you want is as good as done! If on the other hand you speak passively about yourself and your goals then you will be in store for a rude awakening. You will never achieve your goals ever. You must speak with positive conviction. Right now I live in a condo in the O.K part of St. Petersburg Florida. I pay my bills on time and have a little left over to go out for dinner once a week with my wife. As far as money goes, its all Ive got for now. I am going to move to the Old Northeast section of St. Pete in a few short years. This is the really nice part of town, with pretty houses and friendly people. I talk to my clients and friends about what my house in Old Northeast will look like as if I have the money for it waiting in the bank! They all know how much I make, but because I speak in such a way they are always telling me when there is an open house so that I can visit the neighborhood! In my mind (and theirs) I already live there and my language affirms it. On the other hand I have friends who say, Wouldnt be nice to have such and such. WOULDNT IT BE NICE?! That sounds like a losers statement to me how about, I cant wait until I have There is nothing wrong with faking it until you make it. Talk about your goals as if they are already a reality.

www.ThePrimalEdge.com 4. Acting The Part If it walks, like a duck, talks like a duck and act likes a duck it must be a duck! The same works for you. If you walk, talk and act like the person that you wish to become you will inevitably become this person. Again, fake it until you make it. An interesting fact is that you can control your feelings with your actions. Just smile and see what happens. If you behave positively and enthusiastically you will soon feel positive and enthusiastic. And if you continue with this behavior, people will accept you and respond to you as if you really were the person you see yourself being. Another way to do this is by modeling the behaviors of someone who you would like to be more like. If you want to be an executive, then study the habits and behaviors of an executive that you admire. Then do exactly what he does until you are in his position. This may sound nuts, but it works. Ive done this for years without even knowing it and I assure you that I was one of my best habits for creating the life that I want. 5. Feeding Your Mind Feeding your mind with images and words that are consistent with what you would like to accomplish will ensure that you reach your goals faster. The more you read books, listen to audios, watch videos, attend seminars in the area of your life that you would like to improve the more inner understanding you will have about the subject. If you want to look and feel your best, you will subscribe to magazines, attend workshops and read books that will teach you what you need in order to get what you want. 6. Associate With The Right Tribe You cant fly with eagles if youre busy scratching with the turkeys. The people you identify with your friends, co-workers, family and, neighbors all have an impact on your attitudes, behaviors and opinions. You must be very careful only to hang around people that can improve your life, and distance yourself from those who have a negative impact on your life. There is now influence more powerful than the people you surround yourself with, select them with care.

www.ThePrimalEdge.com 7. Show Em How The act of teaching others is one of the most powerful ways to improve your own skills in the subject that you are teaching. You become what you teach, you teach what you are. When you engage in the activity of teaching, you understand and internalize the material better yourself. When I was leaning how to change my thoughts and behavior so that they were more consistent with the things I wanted in my life, I found myself teaching many of these newfound techniques to anyone who was willing to listen. I am confident that this activity has not only allowed me to memorize these techniques but literally make them a part of whom I am.

www.ThePrimalEdge.com

Primal Resources
Although I have learned the information in this manual from hundreds of teachers, courses, books and audio programs here is a list of some of my favorites. These are the resources that I feel will help you the most on your journey. NUTRITION: www.westonaprice.org www.price-pottenger.org www.eatwild.com www.mercola.com www.glutenfree.com www.realmilk.com www.celtic-seasalt.com www.organicconsumers.org www.uswellnessmeats.com www.vitalchoice.com www.tropicaltraditions.com www.theecologist.com Weston Price Foundation Price Pottenger Foundation Organic Farms Wellness Gluten Free Resources Raw Milk Celtic Sea Salt Organic Consumers Association Grass Fed Beef Sea Food Coconut Oil Environment & Food Supply

Nourishing Traditions by Sally Fallon The Makers Diet by Jordan Rubin Crazy Makers by Carol Simontacchi Empty Harvest by Bernard Jensen The Metabolic Typing Diet by William Wolcott The Cholesterol Myths by Uffe Ravenskov How to Eat, Move and Be Healthy by Paul Chek Your Bodys Many Cries For Water by Dr. F Batmanghelidj LIFESTYLE / WELLNESS: www.mercola.com Natural Health & Wellness Newsletter

The Fungus Link by. Doug Kaufman Achieve Maximum Health by. David Weber NLP: The New Technology of Achievement by Andreas & Faulkner Maximum Achievement by Brian Tracy Spontaneous Fulfillment of Desire by Deepak Chopra How to Eat, Move and Be Healthy by Paul Chek

www.ThePrimalEdge.com

EXERCISE: www.chekinstitute.com www.charlespoliquin.net www.t-nation.com Exercise Education / Practitioners Strength Training & Fitness Weight Training Resource

How to Eat, Move and Be Healthy by Paul Chek Movement That Matters by Paul Chek Posture Power by. Periodization Training For Sports by Tudor Bompa Serious Strength Training by Tudor Bompa

For a complete, updated list or resources, please visit: www.ThePrimalEdge.com/resources