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Two PrimalThenics videos will be released every fortnight. Aim to complete each of those videos twice in a fortnight! That will mean you complete 4 PrimalThenics sessions in a fortnight. Additionally, complete 1 Mobility per week. Read more about 'Making it Work for You'.



PrimalThenics 1 Video Series 

These videos will be released as your membership and conditioning progress. Complete the Foundations series as prescribed and then STEP it up with the PrimalThenics series.


Challenger 1 video series

The Challenger Series is not just another series. This is as much a mental challenge as it is a physical challenge. You will be provided access to this following on from your development in the PrimalThenics Series 1. This is about incrementally improving you over time. Don't rush into this. THINK and PLAN how you can fit this into your life, how you can FUEL YOUR NUTRITION for the 30 day Challenge. Make it a catalyst to slingshot your conditioning and commitment to health to a higher level.


PrimalThenics 2 Video Series 

These videos will be released as your membership and conditioning progress. Complete the previous series as prescribed and then maintain with this new PrimalThenics series.


PrimalThenics 3 Video Series 

These videos will be released as your membership and conditioning progress. Complete the previous series as prescribed and then maintain with this new PrimalThenics series.


Mobility Videos

Mobility is the ability to move a joint and body through a full range of motion whilst under load. Implement these videos to improve your mobility and neuro-muscular conditioning.


Area Specific Rehab

The Area Specific Rehab videos are designed to help you tackle in greater depth limitations in specific body regions.

Additional exercises


Special Sessions


Aerobic & Weights Training

Level 1: Aerobic exercise

Level 1 cardio, is long steady state aerobic work whereby the heart, lungs and muscles operate in synchronous balance. The benefits are huge and all encompassing. However, there is a trick to aerobic work.

Most people see this as the only style of cardio, and additionally most people either go way to slow or way too fast. Too slow and your wasting your time, too fast and your causing too much damage. The trick to aerobic work is to hit a comfortable spot in your heart rate whereby the aerobic system is worked.

This spot is found by the magic formula:
180 - your age. For me, 180-34 = 146 beats per minute (bpm)

If you have any health issues, overweight, just beginning, or in fact too muscular, you minus another 5 from the above formula. Once you have mastered this for at least 3 months you can then add 5 beats to your mark, so 185-age. 

The goal is to move (run, swim, bike, walk) to your predetermined heart rate and keep it there for an extended time 30 - 60 mins. Do not go over your mark, if you do, slow down or stop the activity and resume when heart rate is below your level. 

+ Read more

Be strict about it.

By doing so you operate just below the point where oxygen demand exceeds oxygen intake which results in oxygen debt. By avoiding oxygen debt, you ensure optimal aerobic work. Steady state cardio has really taken a beating over the past few years. Labelled as inefficient, worthless, skinny-fat exercise.

When done in excess for your average Joe, whom does not eat well or live well, it can cause a stasis in your fitness/weight loss journey. The body, determined to find an efficient way to do anything, will quickly find a way to complete this as easy as possible. However, as part of a strategic plan it can reap huge benefits for your heart health, fat burning, recovery and stress reduction amongst other things.

Level 2: Interval cardio purposefully disturbs the balance to spike the heart rate.

It includes an element of muscular effort and is powered by fast twitch muscle fibres.
The cardiovascular system is purposefully pushed passed capacity, then granted a brief recovery to regroup before another effort. Interval training creates steep oxygen debt due to the intensity of the muscular effort.

+ Read more

Muscles require oxygen to contract and by purposefully engaging in activities that create oxygen debt the body s forced to cope and adapt. This adaption recruits the mobilisation and oxidation of stored body fat as the basal metabolic rate is elevated and remains elevated for an extended period post training.

It can also be very diverse in its application. Run-sprint- run, swimming sprints, low resistance exercises and calisthenics, boxing etc can all be used. Implemented wisely and it work symbiotically with the benefits of level 1 cardio exercise and strength training. Overused and it can cause too high fatigue levels, too much stress for the body and high levels of inflammation. Like everything, more is not always better.

Level 3: Muscular Cardio

Muscular cardio adds an element of muscular intensity to aerobic and interval work and creates new mitochondria. By doing so, it boosts strength endurance, muscle density and your ability to work hard. The sustained and intense training is reputed to create Type III Intermediate fast-twitch fibres; a cross between Type I and Type IIb.

+ Read more

These hybrid fibres utilises both aerobic and anaerobic pathways for energy metabolism - they are like a Bond car, they can drive a 100 miles an hour, fire a rocket and then turn into a Aquamobile. The requirements for building your very own Bond car-like muscles involves the blending of cardio, interval and resistance training principles.

It has been popularised over the past few years with elements of Crossfit, MMA training, and use of implements like kettle bells. Sessions like 100 rep finishers at the end of regular training or as a stand alone session, 30minute AMRAPs (as many rounds as possible), and PrimalThenics are ideal.



Losing weight and fat

Regardless of your performance goals or health aspirations, fat loss must be a priority. Having a lean muscular physique doesn’t mean having the body of cover model, but rather possessing appropriate fat stores and adequate physical capabilities. 

Having increased body fat causes hormonal and immune system changes associated with fatigue, aches and pains, recurrent infections, allergies and toxicity, unbalanced hormone profile, and menstrual problems.

Medical research has repeatedly demonstrated the link between increased body fat and the progression of degenerative diseases like Cardio-Vascular Disease, diabetes and cancer. What is disregarded or poorly understood by most are the primary causative factors of excess fat storage. The two main causes being a sedentary lifestyle and excess refined carbohydrates.

+ Eliminating carbohydrates

Eliminating carbohydrates in a structured manner will change your life, because, losing fat will change your life. Not only will debilitating physical symptoms improve but you will also notice changes in daily energy levels and an improved zest for life!

Such positive physical and physiological changes will also affect you mentally and emotionally, for the better. One of the most noticeable aspects of fat loss and its effects on the body is the increased ‘ease of day’. ‘Ease of day’, refers to how much easier your daily activities will feel.

+ Why can't people lose weight?

All carbohydrates are converted to sugar! Refined /low fiber carbohydrates (white bread, cakes, starches, pasta), simple sugars in fruits, and sugary drinks rapidly increase blood glucose levels which increase the hormone insulin. Insulin stimulates the proliferation of fat and the storage of in fat cells, whilst additionally preventing the release of fat from fat cells to be consumed as energy and heat. As such, the higher your insulin levels are on a consistent basis from the regular consumption of carbohydrates, the harder it becomes to release stored fat and utilize it for energy.

+ How does the fat adaptation program work?

When the body’s levels of glucose and insulin are low, the body increases its rate of fat burning. Restricting the amount and type of carbohydrates consumed leads to lowered levels of insulin and glucose.

By maintaining adequate levels of protein, you also aid in the growth and maintenance of muscle tissue and prevent muscle mass loss. Muscle is the critical anti-ageing tissue. As such, it is vital to, maintain and often increase muscle tissue, to decrease poor health markers.

The max limit for protein consumption is approximately 1.4-1.7g per kg body of weight.

So, if I weigh 80 kilograms, my max protein consumption should be up to 80x 1.7 = 136 grams of protein per day.

This program seeks to push you to your best. To reach your best and fully accept, question and assimilate the paradigm shift that is involved in this program, you must also shift your thinking paradigms.

The Health & Fitness Guy's Preferred Products

These are a few of my favourite things, and many help with the maintenance and to aid recovery. By clicking on the items you are also helping me earn referral points!


Paleo Hero  is my food source

Paleo Hero is my food source

Making it work for you

Program Your Week

If you cannot fit in the full week long programming detailed in the timetable, then all you have to do is adjust it to make it work for you. 

Ideally aim to complete:

  • 2 PrimalThenics sessions per week
  • 1 Mobility session
  • 1 Level 1 Cardio session (Remember it does not always have to be high intensity)
  • Two videos will be released every fortnight. Aim to complete each of those videos twice in a fortnight!

HOWEVER!!!! Life can get in the way. So this program is adjustable to suit what you can do.

Realistically, for most of us completing 5 sessions per week is not possible. So #dowhatyoucan.

Aim to complete no less than 2 PrimalThenics sessions a week and one mobility session. The next stage of advancement is determined by what you wish to achieve and require. Include your 'speciality" or regular training -  walking, running, weight lifting, cycling etc. 

If you need to further tackle mobility issues, old aches and pains and injuries that you are finding restrictive, then add in a second mobility session per week.

If you wish to further challenge yourself physically then you can add in a Level 2 cardio session or a weights session. For these sessions, as for all, it is imperative that a modified (up to 10 minutes) or full Prepare section (up to 20 minutes) takes place. Imperative!

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