Consistancy, not quick what you think. Caveman Style.

When i say consistency is key, my clients get it confused sometimes. 

Diet and fitness: keeping up with a healthy balanced diet every meal of every day is what makes the   biggest amount of improvement in how people look and feel. I do allow cheat meals, not because people need them, but because we are all human and we like to enjoy certain things, some of which might not be the best diet choice.

       -Earn your cheat days: Before major eating holidays (Thanksgiving, Christmas, Easter) i like to host workouts where my clients/friends/family have a chance to earn their meal and help make up for the massive amount of calories about to be eaten.

However, consistency to me also means keeping in touch with our ancient background. If something has worked for humans for hundreds of thousands of years, don't change it. Caveman had to chase down their food, kill it, and carry it home. This is the core to my training. My diet also revolves around what was available to humans for the majority of time compared to the recent discoveries of farming and the industrialization of food production.

What is the best choice for footwear?

In a recent law suit, sketcher's shape ups have been sued for causing injury in the feet, knees and hips of wearers. The "Ground breaking" design of the semi circle arch causes stress fractures to bones and increases stress on joints and forces them to move in a way they aren't meant to move. They also have been proven to not cause anymore benefit to the body than regular walking. Source

Barefoot Running: I don't care if you have to wear those silly looking nylon shoes/socks that are banned by most military branches, these are a better option for you than any other footwear. Decreasing the padding underneath ones foot causes them to run the way the body is supposed too (lightly heal striking is okay). We are lucky and cursed to have shoes to protect our feet, but in the process we have become used to landing heavily on our heals which is not very efficient for us.

"most proponents add, because landing near the front of the foot will require less oxygen and effort and allow you to push harder at any given speed and ultimately run faster or longer."

Live like a caveman/cavewoman the best you can, from your diet and fitness to how you travel from point A to point B. 

Caveman Workout

LSD Run or Swim (Long Slow Distance, how far you can travel in 1 hours worth of time at a moderate pace). 

Every minute on the minute for 20 minutes

5 pullups (or jumping pullups)

10 pushups

15 Air Squats. 

Note*If you fail to compete a round when the minute ends, just start right into pullups for the next round. 

Bonus -  if you had to cut some of the sets short, just make up the reps you missed out on at the end. Great bonus right?? 

Personal Trainer Mike