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5 paleo weight loss tweaks speed up lose weight plateau paleo diet primal

5 Paleo Tweaks to Speed Up Weight Loss

For the vast majority of people, transitioning to the Paleo diet will often see dramatic improvements in their personal battle with weight loss. However, on some occasions, you may hit a plateau with your weight loss and find yourself struggling to reach your desired weight.

Before I go any further, I must stress that it vitally important not to worry about that number on the scales. If you’re looking and feeling your best, then ignore what the scales are telling you. Chances are, if you’re eating right and training well, you may well have added a little weight in the form of muscle mass.

If, however, you still have that last bit of body fat that you want to lose in order to look, feel, and perform at your optimum level; then you may wish to consider the following ‘tweaks’:

Watch your carb intake

Whilst it is a lot harder to take in excess carbohydrate on the Paleo diet, (largely due to the removal of grains and processed foods) it is still possible – and especially so if you’re not active. You may want to look at bringing your carb intake down to see how this helps you with your weight loss goals. Try cutting back on starchy vegetables like yams, hard squash, parsnips and beets, and replacing them with dark leafy greens like spinach, kale and broccoli. It may be worthwhile limiting your fruit intake as well to one portion per day. If you do eat fruit, berries are a very good choice. Otherwise, snack on hardboiled eggs, jerky, nuts and coconut to see you through between meals.

It’s important to tailor your carbohydrate intake to your activity level. If you’re relatively sedentary, then roughly 50g of carbs per day from vegetables is more than adequate. If you’re training more (and especially if you partake in high intensity exercise like Crossfit), you’ll be looking at probably double that. Time your carb intake as well – straight after a heavy workout to replace glycogen stores, and in the evening to increase melatonin and ensure a healthy sleep.

Try Intermittent Fasting

Proven to break through even the most stubborn weight loss plateau, I can’t recommend Intermittent Fasting enough for fat loss and general appetite control. Try exercising when fasted, so your body turns straight to the fat stores for energy.

Move more

Sometimes, conventional wisdom does get it right. If you’re not seeing the fat loss results you’re after, it could be a case of not exercising enough. Just make sure it’s the right kind of exercise and you’re not slipping into chronic cardio territory. HIIT Training, sprints and Crossfit are excellent fat busters.

Sleep more

When you’re deprived of sleep, your body releases the stress hormone cortisol, which has been proven to increase fat storage. And, in case you needed any more reason to get a solid 8 hours sleep every night, the biggest spike in growth hormone occurs during sleep – which in turn, burns fat. Try sleeping more, and sleeping better too.

Stress less

As with sleep, if you’re stressed, your body will be releasing cortisol. Try meditating, exercising more, or increasing your sunlight exposure to help you manage your stress levels.

These are just a few ideas to help you break through your fat loss plateau. Do you have any other tips for fellow readers?

Why You Should Add High Intensity Interval Training (HIIT) To Your Workout

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What exactly is high intensity interval training?

High intensity interval training (HIIT) has become a bit of a buzz word in the Paleo community, but what is it? HIIT is a series of short high intensity workout intervals combined with short “recovery” intervals.

Instead of spending hours on the treadmill, a HIIT is far shorter, consisting of short bursts of very strenuous workout, broken up with recovery intervals. You might sprint for a minute as fast as possible, then recover for two minutes several times.

What are the benefits of HIIT?

1. You can burn far more fat in HIIT. After you complete a high intensity workout, your body burns more fat than if you were to run for 30 minutes at a steady pace.

2. You push your heart and make it stronger because you are making it go to a limit that it won’t go to if you remain doing low intensity workouts.

3. You will lose fat, not muscle.

4. You can do it anywhere. You don’t need a gym with lots of equipment. You can just go outside and run.

5. It’s challenging. This is something you need to set aside time to do. You cannot relax and watch a movie or read a book while you try to do a few sit-ups. This requires your focus and commitment which will result you feeling better and help you to obtain good results.

Of course, it is important to not over do it. When you engage in high intensity interval training it may be tempting to keep pushing yourself until you are working out for an hour or more and doing more intensity intervals than recovery intervals.

The conventional wisdom workouts, where people spend hours on a treadmill or cross trainer are “chronic cardio”, which is not the key to fitness that it might seem. Chronic cardio can result in muscular fatigue, oxidative stress and a stress generally on the body.

Crossfit incorporates HIIT in it’s WOD’s (workout of the day), this makes up just a small part of a class – and the actual activities making up the HIIT element are always varied.

How to Structure a HIIT Workout

If you're new to high intensity interval training, getting started can feel overwhelming. But HIIT doesn't need to be complicated. The key is to alternate between periods of near-maximum effort and periods of rest or low activity. For example, a beginner’s HIIT session might involve 30 seconds of jumping jacks, followed by 90 seconds of walking in place, repeated for 15 to 20 minutes. As your fitness improves, you can shorten your recovery time or increase the intensity of your work intervals.

The classic HIIT ratio is 2:1 — for instance, 40 seconds of high intensity followed by 20 seconds of recovery. However, this can be adjusted depending on your current fitness level and goals. Some people thrive on Tabata-style routines (20 seconds on, 10 seconds off), while others prefer longer sprints with equal recovery.

HIIT Workouts You Can Do Without Equipment

One of the major perks of HIIT is that it doesn’t require a gym membership or expensive equipment. Here are a few simple HIIT circuits you can do using just your bodyweight:

Workout 1: Full Body Burn
30 seconds squats, 30 seconds rest
30 seconds push-ups, 30 seconds rest
30 seconds burpees, 30 seconds rest
30 seconds mountain climbers, 30 seconds rest
Repeat for 3–4 rounds
Workout 2: Cardio Boost
45 seconds jumping jacks, 15 seconds rest
45 seconds high knees, 15 seconds rest
45 seconds butt kicks, 15 seconds rest
45 seconds skater jumps, 15 seconds rest
Repeat for 3–5 rounds

Always warm up for at least 5 minutes before beginning, and finish with a cool down and some stretching to support recovery and prevent injury.

Adapting HIIT to the Paleo Lifestyle

If you follow a Paleo lifestyle, you’ll appreciate how well HIIT aligns with our ancestral movement patterns. Our ancestors didn’t jog at a steady pace for hours on end — they sprinted to hunt, climbed, jumped and lifted. HIIT mimics this natural activity rhythm, making it one of the most congruent modern training styles with evolutionary fitness.

Pairing HIIT with a nutrient-dense, whole foods-based diet supports energy, performance, and recovery. Ensure you’re getting enough quality carbohydrates like sweet potatoes or fruit, especially on HIIT days, to support glycogen replenishment. Post-workout meals with protein and healthy fats are also crucial for muscle repair and hormone regulation.

HIIT for Busy Schedules

For many people, one of the biggest obstacles to consistent fitness is time. HIIT solves this problem by delivering excellent results in a fraction of the time. A typical HIIT session can be completed in 20 minutes or less, making it perfect for lunch breaks or mornings before work.

Even 10-minute HIIT sessions can be highly effective when done with proper intensity. Studies have shown that brief, intense workouts can boost metabolism, increase fat oxidation, and improve cardiovascular health. It’s not about duration — it’s about effort.

Precautions and Who Should Avoid HIIT

While HIIT is safe and effective for many people, it's not suitable for everyone. Those with heart conditions, injuries, or severe mobility issues should consult a health professional before starting. It’s also important to listen to your body and prioritise proper form over speed.

If you’re just starting out, begin with a lower-intensity version and slowly build up. Rest is just as important as the active intervals — skipping recovery can lead to overtraining and increased cortisol levels, undermining your progress. Balance your week with lower-intensity activities like walking, stretching, or yoga.

Combining HIIT With Other Forms of Exercise

HIIT doesn't need to be your only form of movement. It works well in combination with other types of training, especially strength training. Resistance workouts build lean muscle, while HIIT keeps your metabolism elevated and supports cardiovascular health. Together, they make for a balanced, powerful fitness routine.

Some people also enjoy combining HIIT with recreational activities like hiking, dancing, or martial arts to keep things fun and prevent burnout. Variety helps prevent plateaus and keeps you mentally engaged.

The Mental Benefits of HIIT

Besides the physical advantages, HIIT can also offer impressive mental benefits. The sense of accomplishment after completing a tough interval session can be a powerful mood booster. It’s a great way to relieve stress, boost self-confidence, and improve focus.

High intensity training also encourages discipline and mental resilience. Each session requires you to push past discomfort and stay focused — a skill that translates into other areas of life, from work to relationships to managing stress.

Tracking Progress and Staying Motivated

Tracking your performance can be a great way to stay motivated. Note your number of rounds, reps, or work/rest times and aim to improve over time. You can also use a heart rate monitor to ensure you're reaching a high enough intensity zone during your sessions.

If motivation tends to wane, try working out with a partner or joining a small class. Group environments add an element of accountability and make sessions more enjoyable. You might also find inspiration by setting goals, such as improving your 100m sprint time or mastering a new movement like box jumps or tuck jumps.

Final Thoughts

High intensity interval training is an incredibly effective, efficient, and Paleo-friendly way to improve your fitness, burn fat, and boost overall wellbeing. It doesn’t require fancy equipment, hours of your day, or a gym membership — just commitment, effort, and consistency. Whether you’re new to fitness or looking to shake up your routine, adding HIIT could be just the spark your body needs.

Ready to give it a go? Start simple, progress gradually, and let your own strength surprise you. You’ve got this!

Do you do HIIT? I’d love to hear how you workout, add your comment, below!

Crossfit gym fitness HIIT exercise paleo primal

What Exactly Is CrossFit?

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If you've been reading about the Paleo diet – you’ll almost certainly have come across Crossfit. Perhaps you do it? Or perhaps you've been wondering what it is – and what the link is with Paleo?

I only started crossfit a few months ago, having gone to “normal” gyms before. I've made so many big improvements since I started. There’s a big focus on technique and form and I feel like I'm finally engaging the right muscles and making progress.

What is Crossfit?

CrossFit is a form of fitness that combines weight training, athletics and gymnastics into one. During Crossfit workouts, functional movements are performed in an almost infinite number of ways at high intensity. The philosophy behind CrossFit is to not specialise in only one specific area, which is why no two sessions are the same!

Training consists of a warm-up, a technical part to learn the CrossFit movements and a 10-20 minute during intensive training called WOD (Workout of the Day). Results of the WOD are often tracked by writing them down on a whiteboard. This adds an extra competitive element to it and builds up a great team atmosphere in the Crossfit box.

During training, you may use barbells, dumbbells, kettlebells, tires, sandbags, ropes and pull-up bars. The exercises are based on natural body movements such as pushing, pulling, thrusting, throwing, lifting, jumping, climbing and running, rather than the artificial movements so many people use in conventional gyms on resistance machines.

The goal of CrossFit is to get fit and healthy – regardless of age or background.

Why the Paleo link?

Crossfit promotes a natural Paleo diet to their athletes. With Crossfit being based around HIIT (high intensity interval training), lifting heavy things and being anything but “chronic cardio”, it fits in well with the paleo framework.

Why is Crossfit better than a “conventional” gym?

CrossFit doesn't believe in specialisation or routine. The workout program is different every day, but always with short bursts of high intensity. All workouts are set up in such a way that people of every level can participate, by using different weights or changing the number of reps.

CrossFit doesn't work with machines because they force you into isolated, artificial movements. Crossfit uses functional movements. The whole body gets involved: lifting, throwing, running and jumping.

Get Involved!

More and more crossfit boxes are opening all around the world. Most boxes offer introductory sessions, so you can find out what it’s all about. What have you got to lose?!

I’d love to hear how you workout and whether or not you've tried Crossfit. Let me know in the comments below!

The Unexpected Way I’ve Improved my Training Performance paleo primal crossfit mindset gym fitness mental attitude-min

The Unexpected Trick That Boosted My Training

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Since I started considering the mental aspect to Training, I've found I can achieve more reps, better reps, faster reps and lift heavier weights. It still amazes me how much of the hard work is down to my mind and not my body.

I thought I was doing everything well in my Training Sessions; I had the right mental attitude, the right pre and post workout Paleo nutrition and was focusing on good form in everything I did. Well, almost everything…

I've been talking about the mental aspects of training at great length with a friend, who recently came along to an interval training session with me. After the session he commented that he'd noticed in the rest between activities, my posture completely changed. I would put my hands on my knees and look towards the ground. I hadn't realised I adopted this position until it was pointed out, but after noticed that it was my default rest position after a high intensity set. I also noticed when forced to pause a run by traffic lights, I’d also drop my shoulders and look to the ground.

I've been noticing a lot of other people in the gym adopt their own version of negative posture during their sessions too – sometimes even sitting down or lying in a heap on the floor! It seems I wasn't alone.

“Slumped” positions like this enable the muscles to relax, which feels like a good idea, especially during a hard tabata session. However, it’s logical that putting the body in this position signals that you are tired and resting. When the rest ends a few seconds later, this is not an easy position to come back strong from. In this position, lung capacity is significantly smaller, making it harder to intake as much oxygen as the body requires – making the rest period even less effective – and the following activities that much harder.

Since this revelation, it has been so easy to change my posture in the rest between high intensity activities. As soon as I have finished my reps I stand up straight and tall looking straight ahead, never down. I've found this posture makes me feels strong, focused and ready to get onto the next exercise. It’s actually hard to think negative thoughts about being worn out and not able to lift any more when I adopt this posture.

Why Your Resting Posture Matters More Than You Think

After adjusting my posture between sets, I began noticing more than just physical improvements. My overall focus sharpened. Standing tall with shoulders back and eyes forward, I found myself re-entering each round of activity with better concentration and drive. This subtle shift didn’t just make workouts feel more productive – it actually was, in measurable ways.

Rest periods are often seen as passive, but in the Paleo mindset, every moment counts. Those seconds between sets are prime time for recovery and recalibration. When you slump, your lungs compress, oxygen uptake drops, and blood circulation slows. Upright posture, in contrast, promotes oxygen flow, energy circulation, and confidence. From a primal perspective, slouching suggests submission or fatigue – signals we unconsciously respond to. Standing tall tells your brain and body you’re ready for action.

The Science Behind the Power Pose

Research in the field of embodied cognition supports the idea that our physical posture can directly influence mental states. Amy Cuddy’s studies on “power posing” found that upright, open postures increase testosterone and decrease cortisol – the hormone linked to stress. In practical terms? You feel more in control and less fatigued. Exactly what you want during a tough training circuit.

By adopting an alert, powerful stance between sets, you’re telling your body, “We’ve got this.” Even when the reps get brutal or your muscles scream, this position encourages resilience. You’re primed to push again, rather than slump into defeat.

How I Rewired My Habits – One Set at a Time

Initially, it took conscious effort to stay upright between rounds. I’d start to fall back into old habits – hands on knees, eyes down – especially during longer workouts or those tough last few minutes. But I caught myself. I made posture a priority. Over a few weeks, it became automatic.

Now, when I finish a round, I immediately stand tall. I pull my shoulders back, plant my feet shoulder-width apart, and lift my gaze to eye level or higher. It’s amazing how much faster my heart rate drops. My breath becomes deeper and more effective. Mentally, I stay in the zone.

Training Tips to Reinforce Positive Posture

Visual Cue: Stick a small marker at eye level on the wall where you usually train. Look at it during rest breaks to encourage upright head position.
Breathwork: Focus on deep, diaphragmatic breathing through the nose. Keep the chest open to allow maximum lung expansion.
Timer Mindset: Treat rest intervals like preparation periods, not relaxation. Think: “Ready mode” rather than “collapse mode.”
Mirror Feedback: If training at home or in a gym with mirrors, use them to check in with your posture between sets. Self-awareness is key.
Mental Cue: Choose a trigger phrase like “reset strong” or “stand ready” to say to yourself after each round. This can anchor your mindset and posture together.

It’s Not Just About the Gym

What’s been most surprising is how this posture shift has carried over into other parts of life. I’ve caught myself correcting my stance when working at my desk or waiting at the bus stop. It’s led to less back stiffness, better digestion, and a clearer mind overall. It's not just a gym hack – it's a lifestyle improvement rooted in the Paleo principle of conscious movement.

And in a culture where we’re constantly hunched over screens and slouching into sofas, regaining that strong, upright alignment might be one of the simplest, most effective health upgrades available – no equipment needed.

The Paleo Way to Train Smarter, Not Just Harder

If Paleo is about aligning with our evolutionary blueprint, then posture absolutely fits in. Our ancestors didn’t hunch over after a sprint – they remained alert, breathing deep, scanning the horizon. There’s wisdom in that. So next time you train, think like a hunter-gatherer: poised, aware, and powerful – even in rest.

I’d love to hear what changes you’ve made in your own training that had unexpected results. Have you discovered any mindset tricks or posture hacks that made a big difference in your performance? Share them below!

How is your posture between sets? Have you found changing how you stand – or think – has improved your performance?

HIIT

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As I've mentioned before, I've been a regular at the gym for a couple of years now. My workouts are primarily HIIT (High Intensity Interval Training), which seemed to be unanimously agreed to be the best training method at both the AHS and Nora Gedgaudas’s recent seminar.

HIIT is designed to incorporate bursts of high intensity sprints with recovery intervals. The sprint sections are typically 60 seconds or so, enough to use every last bit of stored energy in the muscles. This is very different to “chronic cardio”, where hours can be spent in the gym mindlessly pounding the treadmill. HIIT improves endurance, fitness, lean muscle mass and oxygen consumption (including after the workout, resulting in fat burning for hours after the workout). Injury from over training is also a lot less likely with HIIT.

During the last two months of so, I've upped the number of HIIT sessions to three and am amazed at the difference in my fitness and strength. I can’t wait to see how much fitter I’ll be in a few months time. Before Paleo I went through phases of chronic cardio and never achieved anything like the results I am enjoying today.

I've been reading lots of differing viewpoints about eating post work-out, and am currently trying the not eating post workout approach. The idea here is that after using up all of your stored energy your body has to use body fat – and as soon as you eat it will stop that process and start using the food as fuel.

I've read how our bodies are capable of so much more than our minds believe. I've therefore been asking a lot of fit people how they deal with the mental aspect to training. There seem to be a few approaches, such as only focusing on the next five reps (instead of the whole set), complete distraction by focusing on music for instance, or focusing on the end goal. I'm going to try a few different approaches myself to see if changing my thinking can enhance my performance.

Training Smarter: Why Recovery Is Just as Important as the Workout

When it comes to high intensity training, the workout itself often gets all the attention — but what you do between sessions is just as important. Recovery allows your muscles to repair and grow stronger, while helping to regulate cortisol levels and reduce the risk of overtraining injuries. For those of us following a Paleo lifestyle, recovery should be about more than just rest — it should include proper sleep, real food, mobility work, and active recovery strategies.

Since HIIT places a high demand on your nervous system and muscle fibres, the temptation to train hard without pausing can backfire. By listening to your body and integrating restorative practices like walking, foam rolling, breath work and stretching into your week, you'll bounce back stronger and avoid burnout.

Fuel or Fast? Reassessing the Post-Workout Meal

One of the most debated topics in fitness is whether or not to eat immediately after a workout. In the Paleo world, the answer depends largely on your goals. If fat loss is your main focus, delaying your meal might extend the fat-burning window. This works especially well if your training is fasted and your body is already tapping into stored fat for energy.

However, if your goal is to build muscle or improve athletic performance, providing your body with high quality protein and carbohydrates post-workout can enhance muscle protein synthesis and speed up recovery. The key is to avoid processed shakes and instead focus on real food: think grilled chicken, sweet potato, or a boiled egg with a piece of fruit.

The timing and composition of your post-training nutrition should align with your body composition goals, energy levels, and how you respond to different eating windows. As always, experiment and observe how your body feels and performs under each approach.

The Mental Game: Strength Starts in the Mind

When it comes to HIIT and other demanding workouts, the psychological component often makes the difference between giving up and pushing through. Mental toughness is a skill, not a trait — and just like physical strength, it can be developed.

One technique many athletes use is called “chunking,” which involves mentally breaking the workout down into smaller, more manageable parts. Instead of focusing on the full 30 minutes of intervals ahead, concentrate only on the next round, the next rep, or even just the next 10 seconds. This reframing trick makes even the most daunting workouts seem more doable.

Another powerful mindset shift is to replace negative self-talk with encouraging mantras. Repeating affirmations like “I’m stronger than I think” or “just one more set” can quiet the inner critic that often sabotages progress.

HIIT at Home: No Equipment, No Excuses

One of the best aspects of HIIT is that you don’t need a gym membership or fancy equipment to reap the benefits. Bodyweight exercises like burpees, jump squats, high knees and mountain climbers can be combined into effective circuits that torch fat and build endurance in under 30 minutes. Perfect for busy days or when travelling.

If you want to step it up a notch, using a skipping rope, resistance bands or kettlebell adds resistance and variety without cluttering your living room. You can tailor each session to suit your space, time and current fitness level — and scale it as you grow stronger.

The Hormonal Impact of Intense Training

It’s easy to think of exercise purely in terms of calories burned, but training has a significant impact on your endocrine system too. Short, intense bursts of exercise help regulate insulin sensitivity and promote human growth hormone (HGH), a natural anabolic hormone that supports muscle repair and fat metabolism.

But intensity needs to be balanced. Overtraining, especially without sufficient sleep or nourishment, can lead to chronically elevated cortisol levels — a stress hormone that promotes fat storage (especially around the belly) and suppresses immune function. Rest days and active recovery are critical to keep your hormonal profile in check, particularly for women or those over 35.

Tracking Progress Without Obsessing Over Numbers

Progress in HIIT isn’t always about lifting heavier or running faster. Improvements in form, increased stamina, better recovery times and a stronger mindset are all indicators of success. Consider using tools like a fitness journal, heart rate monitor or performance-based fitness app to track your evolution — but don’t become a slave to numbers.

Your body is the best feedback tool. Are your clothes fitting better? Do you have more energy during the day? Are you sleeping more soundly? These are the metrics that matter most. Over time, they’ll tell you more than a scale ever could.

Supporting Your Fitness Journey with Paleo Nutrition

Your training and nutrition should work together, not against each other. A Paleo approach gives your body the building blocks it needs to recover, build muscle, and support hormonal health. Focus on anti-inflammatory foods like grass-fed meats, wild-caught fish, colourful vegetables, root starches like sweet potato, and healthy fats such as avocado, olive oil and coconut.

Stay away from post-workout “recovery” snacks that come in shiny packaging and are full of processed carbs and additives. Instead, plan ahead so you have something ready to refuel with if you choose to eat post-session. Even something as simple as a banana with almond butter can work wonders.

Keep Pushing Forward

Whether you're in your first week of HIIT or years into your journey, remember that consistency trumps perfection. You don’t have to smash every session or PR every lift. What matters is showing up, doing the work, and gradually raising the bar — physically and mentally.

Experiment with different techniques for motivation, recovery and fuelling your sessions, and stay curious about how your body responds. As you fine-tune your approach, your training will evolve into something sustainable, effective and enjoyable — not just another thing to tick off your to-do list.

And if you're still stuck in a chronic cardio rut or plateau, try trading one of those long jogs for a short HIIT session. You might be surprised by how quickly your body adapts — and how much stronger, fitter and more energised you feel.

What kind of workouts do you do? I’d be really interested to hear how you approach the mind aspect of your workouts too.

Pink Boxing Gloves

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My first ever pair of boxing gloves arrived at the gym last night (er, a Birthday present to myself?)! They’re pink and quite possibly the most beautiful thing I’ve ever seen. I’ve even got matching pink gloves to wear inside (though on reflection, perhaps that’s a bit silly as I won’t be able to see them?) I can’t wait to wear them with my pink VFF’s!

In the five weeks since I moved from a big commercial gym to a small, independent gym (my PT moved – and I followed), my fitness and strength have increased significantly. I notice it every day, whether I feel the need to run up a flight of stairs two at a time (which I’d previously have walked up) – or even just lifting previously heavy things at home.

Since the move, my gym sessions have got harder and much more challenging. My two weekly sessions are based on High Intensity Interval Training (HIIT) and typically involve a lot of strength work and short bursts of cardio. Every session is completely different; the only constant is that it’s never easy! I used to hate exercise, but now I love it and am always looking forward to my next session. I think it takes a while for people new to exercising (as I was two years ago) to go from hating it – to loving it; but trust me, if I love exercise – anyone can grow to love it!

Last night’s session involved the bike and the rower, kettlebell swings, kettlebell cleans, medicine ball, sprints, squats, core work, and stretching. I moved up to a 16kg kettlebell last night for the first time, which I’m very excited about. Hopefully that will start feeling less heavy soon! I recently started doing a circuits class once a week – and adding more sprints into my commute. I’m sure these factors alongside my fairly strict Paleo nutrition plan have all had a part to play in this sudden increase in fitness!

Future sessions will feature my new boxing gloves – and some heavy ropes which will be arriving at the gym very soon – I’m intrigued to see exactly what we’ll be doing with those?!

Building Functional Strength Through Variety

What makes training so effective in smaller, independent gyms is the tailored, varied programming that keeps the body guessing and progressing. Functional fitness approaches — including HIIT, circuits, and strength training — build not only physical capacity but confidence. These workouts mimic real-life movement patterns and push your body to move better, not just look better.

Exercises like kettlebell cleans, battle ropes, and rowing aren’t just calorie-burners. They enhance grip strength, improve posture, and develop explosive power. When paired with good nutrition and consistency, you start noticing subtle changes: carrying your groceries feels easier, stairs no longer leave you winded, and daily movement becomes more fluid and effortless.

The Unexpected Joy of Strength Training

One of the most empowering transformations that comes from embracing a fitness lifestyle — especially one rooted in primal or Paleo values — is the mindset shift around strength. Lifting heavy things is no longer about aesthetics or calorie expenditure. It becomes a demonstration of what your body can do. Every extra kilo on the kettlebell or barbell becomes a personal milestone.

Getting stronger doesn't require a bodybuilding plan or hours in the gym. Just two or three intelligently structured strength sessions per week — when combined with mobility and proper fuelling — are enough to radically shift your energy, resilience, and shape. And it’s not just about muscles. Strength training supports bone density, hormone balance and even mental clarity.

Boxing and Combat-Inspired Fitness

Adding boxing into your workout mix is a fantastic way to build cardiovascular endurance, coordination and upper body strength — all while releasing stress and boosting mental focus. Wearing those pink gloves isn’t just about the aesthetic; it symbolises a fresh challenge, a new skill set and the courage to push into unfamiliar territory.

Boxing drills incorporate speed, reaction time, core engagement and footwork. You’re not just moving — you’re moving with intent. Over time, you may find your posture improving, your reflexes sharpening, and your stamina increasing. Plus, there’s something incredibly satisfying about punching pads or bags — especially after a stressful day!

Heavy Ropes: More Than Just a Trend

If your gym is about to introduce heavy ropes (also called battle ropes), get ready for a full-body workout like no other. These thick ropes challenge grip, shoulders, core, and even your legs depending on the variation. What seems simple — swinging two ropes in waves — quickly becomes a high-intensity strength and cardio session.

Just 30 seconds of alternating waves, slams or rope circles can elevate your heart rate and test your endurance. It’s a brilliant low-impact conditioning tool and a great addition to a HIIT-style programme. Best of all, you can scale rope exercises easily, increasing the duration or intensity as your fitness grows.

The Paleo Lifestyle and Peak Performance

One of the biggest advantages of combining Paleo nutrition with regular training is how much faster you notice results — not just on the outside, but internally. Clean, whole foods free from refined sugars, seed oils and grains support stable energy, reduced inflammation, and faster recovery. That means fewer sore days, better sleep and a greater capacity to train hard again and again.

When you fuel your body properly with nutrient-dense meals, every workout becomes more effective. You’re not relying on energy drinks or processed protein bars. Instead, you’re recovering with real food: grass-fed meats, vibrant veg, natural fats and mineral-rich broths. And when your food and training are aligned, the results speak for themselves.

Making Fitness a Sustainable Habit

What makes your story even more inspiring is that it reflects something many people struggle with — going from loathing exercise to genuinely looking forward to it. That shift happens when movement becomes meaningful and rewarding. It’s not about punishment or chasing a number on the scales; it’s about feeling good, seeing progress, and being proud of what your body can do.

The key to sustaining any fitness routine is variety, enjoyment and a strong “why.” Whether that’s the energy to chase your kids, the strength to carry your own luggage, or the mental clarity to tackle stressful days, movement becomes a tool for living better. And that motivation is far more powerful than any short-term goal.

Celebrating Small Wins and Setting New Goals

From moving up to a 16kg kettlebell to sprinting in your commute, every small victory matters. Celebrating these milestones fuels momentum. As your strength and endurance continue to grow, you’ll naturally start setting new goals — maybe it’s mastering a full push-up, beating your rowing time, or feeling strong enough to attempt a pull-up.

Don’t be afraid to document your progress, either. Keeping a training journal, snapping a post-workout selfie, or simply ticking off sessions in your calendar can help reinforce just how far you’ve come. These little rituals keep motivation high, especially on days when the workout feels harder than expected.

Let Your Fitness Journey Inspire Others

If there’s one thing the Paleo community thrives on, it’s shared stories and inspiration. Your transformation — from someone who once disliked exercise to someone lifting, sprinting and boxing with joy — is a reminder that change is possible. Sharing that story could inspire someone else to give functional fitness a go, or help a friend feel less intimidated about joining a gym.

You don’t have to be the strongest or the fastest — just consistent, open-minded and willing to challenge yourself. Whether you’re lifting kettlebells, swinging ropes or throwing punches in pink gloves, your journey is proof that fitness and fun don’t have to be mutually exclusive.

I'm excited to see how much fitter and stronger I'm capable of becoming!

Is your style of exercise completely different to mine? Are you the fittest you’ve ever been?

My Current Fitness Mission

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In addition to walking & running, I have two or three sessions a week of high intensity interval training style workouts, which I love. I’ve been doing this for over a year now and have made significant progress. The more progress I make however, the more my fitness ambitions grow.

Originally I wanted to be able to do “proper” man push ups. I can finally do these now, though they aren't pretty. Yet.

My biggest fitness ambition is to be able to do proper, unassisted chin-ups. I’d be thrilled to be able to do one, but ten would be incredible. I’ve been using an assisted chin up machine at the gym to help me achieve this. It has a counter weight, which you can gradually reduce – until the day arrives where no counter weight is required. The counter weights are gradually reducing – and my other strength routines are no doubt helping towards my aim.

My aim is to be able to do a few proper chin-ups by April – at PrimalCon 2012. That gives me six months to get stronger. I will conquer them!

Building Strength the Paleo Way

One of the most exciting aspects of following a Paleo lifestyle is the focus on functional strength. It’s not just about aesthetics or the number on the scale — it's about being capable, energised, and confident in your body’s abilities. The commitment to doing unassisted chin-ups is a perfect example of this mindset. Chin-ups require full-body control, grip strength, and a strong mind-muscle connection — all of which can be cultivated through consistent training and proper recovery.

But how else can you improve your strength and support your fitness goals in alignment with Paleo principles?

Integrating Functional Movements Into Daily Life

The beauty of functional fitness is that it mirrors real-world movements — squatting, lifting, jumping, climbing. Whether you're carrying groceries, hiking with a heavy backpack, or simply climbing stairs, your training should prepare you for life outside the gym.

Try integrating these movements throughout the day:

Air squats while waiting for your tea to brew
Walking lunges during a phone call
Hanging from a bar to improve grip and shoulder health

These micro workouts not only contribute to your strength gains but also help break up long periods of sitting — a hidden saboteur of progress.

Nutrition to Support Strength Training

Strength improvements are not made in the gym alone. What you eat — and when — has a profound impact on muscle development and recovery. A Paleo-based approach offers a nutrient-dense way to support your training goals without artificial supplements.

Here are a few key guidelines:

Post-workout fuel: Focus on a mix of protein and carbohydrate — grilled chicken with roasted pumpkin is a perfect example.
Pre-training boost: A banana with almond butter or boiled eggs and sweet potato can fuel a tough session.
Daily protein: Include a source of protein at every meal — such as grass-fed beef, eggs, or wild-caught fish.

Don’t forget about micronutrients either. Magnesium (found in leafy greens and nuts), zinc (from red meat and seafood), and iron (particularly from liver and red meat) all support energy production and muscle repair.

Progression Beyond Chin-Ups

Once you’ve conquered your first unassisted chin-up — a major milestone — where can your training go from there?

Here are some ideas for taking your functional fitness to the next level:

Weighted chin-ups: Add resistance using a weight belt or backpack.
Climbing: Rock climbing or indoor bouldering are incredible ways to develop grip, coordination, and upper body strength.
Muscle-ups: A challenging gymnastic movement that builds explosive power and body control.

Keep setting new benchmarks. One of the most motivating aspects of a fitness journey is knowing that there’s always another goal to work toward — whether it’s five strict push-ups, a handstand, or a 100kg deadlift.

Mobility Matters

Strength without mobility can lead to injury or plateaus. Incorporating mobility drills and stretching into your weekly routine helps keep your joints healthy and your movement fluid. Focus on areas that take a lot of strain during strength training, such as:

Shoulders and scapulae (especially important for pull-ups and chin-ups)
Hips and glutes (critical for squatting and lunging movements)
Wrists and forearms (often neglected, yet essential for gripping bars)

Consider adding a short mobility routine after each training session or starting the day with a few dynamic stretches to wake up the body.

The Role of Sleep in Muscle Growth

Sleep is often overlooked, but it plays a huge role in strength gains and performance. While you sleep, your body repairs the micro-tears caused by training and regulates key hormones like testosterone and growth hormone.

To support your training:

Aim for 7–9 hours of sleep per night
Limit screens for at least an hour before bed
Sleep in a cool, dark room and stick to a consistent routine

If you’re training hard but not seeing results, poor sleep might be the missing piece of the puzzle.

Staying Motivated When Progress Slows

Every fitness journey has ups and downs. When progress stalls — as it inevitably does — it’s important to shift your focus from outcome to process. Celebrate consistency, not just milestones. Track improvements in form, posture, and confidence as much as reps and weights.

You can also try:

Training with a friend for accountability
Filming your workouts to observe progress
Journaling your wins each week — even small ones

Remind yourself of why you started and how far you've already come. That mindset shift can reignite motivation and keep you moving forward.

Looking Ahead: What’s Your Next Goal?

Maybe it's your first full push-up, a handstand hold, or simply maintaining a consistent routine through the winter. Whatever your goal, set a realistic timeframe and break it into actionable steps. Chin-ups didn’t happen overnight, and neither will your next challenge — but with patience and persistence, it will happen.

Remember, strength is built one rep at a time, and the Paleo lifestyle offers a solid foundation to support your journey. Here’s to strong bodies, clear minds, and the joy of movement!

Can you do chin-ups? Do you have any fitness goals that you’re working towards? Share in the comments, below